Send us a text In this episode of Lemons and Pineapples, I dive into the fascinating world of the nervous system and why learning to regulate it is the key to building resilience, reducing stress, and reclaiming your sense of calm. I explain the science behind the autonomic nervous system, the difference between fight-or-flight and rest-and-digest, and how modern stressors (like endless emails and work deadlines) keep us stuck in survival mode. I also share how tools from HeartMath—a science-...
Send us a text Are you stuck in a cycle of stress, overthinking, and reactivity? In this episode of the Lemons and Pineapples Podcast, I dive into the powerful science of HeartMath — a research-backed method that helps you reset your nervous system, improve focus, and show up as a calmer, more resilient version of yourself. I share: - How I discovered HeartMath and why it became a game changer in my own life - The link between heart rate variability (HRV), mental health, and brain functio...
Send us a text 🎙️ Season 4, Episode 5 – Why Stress Makes Perimenopause Symptoms Worse (and What You Can Do About It) In this episode of Lemons and Pineapples, Emma O’Brien and her co-host, functional medicine health coach Sam Shrosbree, dive into the powerful connection between stress and perimenopause. Many women in their 40s and 50s experience joint pain, hot flushes, insomnia, brain fog, weight gain, and anxiety — often chalked up to “just perimenopause.” But as Emma and Sam reveal, chroni...
Send us a text How to Re-Calibrate your mind, body and life before burnout hits. In this episode my co-host Sam and I share the subtle - and not-so-subtle - signs that you're heading towards burnout and what you can do to course correct before everything falls apart. If you're feeling constantly tired, reactive, disconnected or simply like your spark has left the building, this episode is your wake-up call. In this episode: - The sneaky early signs of burnout no one talks about - Why constant...
Send us a text You've done the journaling, the affirmations, the mindset shifts...so why are you still feeling stuck? In this episode, I'm joined by functional medicine health coach Sam Shrosbree to unpack why mindset work on its own isn't enough and what's missing when progress just won't stick. Together, we explore the essential connection between mind and body, and how bringing in somatic practices can unlock real, lasting change. This is a must-listen if you've been doing 'all the right t...
Send us a text You’ve tried the self-care routines. The journaling, the meditations, the Sunday resets. So why do you still feel disconnected, foggy, and on edge? In this episode, Sam and I dig into why self-care often doesn’t land—especially when your nervous system is dysregulated—and what it actually takes to feel better. This isn’t about doing more. It’s about learning to listen to yourself better. Because if you're not caring for yourself in the right kind of way, even ...
Send us a text What if your “lack of motivation,” “indecision,” or “overwhelm” isn’t personal failure… but simply your nervous system trying to keep you safe? In this episode, my co-host Sam Shrosbree and I break down one of the most misunderstood reasons smart, high-achieving people stay stuck: nervous system dysregulation. You’re not lazy. You’re not broken. You’re not doing it wrong. You’re dysregulated—and that changes everything. We explore: - What nervous system dysregulation actua...
Send us a text "Enjoy yourself, it's later than you think." If you were to live to 73 (the average lifespan of a human on planet Earth) how many summers do you have left? That's a question that'll bring your life right now into sharp perspective I imagine. If you're waiting for the 'right time' or the 'perfect moment' or for 'the stars to align' stop waiting and start moving towards the thing that you really want. The time to begin is now. In this episode I share: - How self-sabotage a...
Send us a text You'll likely have heard the phrase "Thoughts become things" - thanks Mike Dooley - but have you really considered how true it is? The state of your inner landscape plays an enormous role in the way your outer circumstances unfold. Your thoughts and feelings influence your actions (or lack thereof) heavily. In this episode I share: - How your circumstances are not the problem, your perspective on them is - The way your thoughts influence your feelings and emotions - Why affi...
Send us a text You say you want the thing or the change or the new opportunity, but as soon as you start working towards it, you stop. Something comes up, there's a drama or you find something urgent to do and you let yourself down, again. Self-sabotage isn't laziness, it's fear in disguise. In this episode I'm breaking down: - What self-sabotage really is - Why you do it - How self-sabotage shows up in really sneaky ways - What you need to do to stop stopping yourself This one's for y...
Send us a text Have you ever felt like you need to make some changes in your life, but the prospect is incredibly overwhelming, so you don't? The state of feeling stuck, knowing you want something else, but not knowing where to begin is awful. I know, I've been there. You can't fight the deep desire to create change forever and once it's taken hold, it'll force you to act eventually. It's the reason most of my clients come to me for coaching. In this episode I dive into the various stag...
Send us a text If you don't know where you're going, how will you ever get there? Feeling lost, stuck, depressed and like life is a constant struggle is a sure sign that you've lost touch with your sense of purpose. In this episode, I delve into what it means to have purpose in your life and I share some powerful questions for you to reflect on that'll help you reignite your passion and direction. Episode highlights: How I define purpose (your definition will be different, but this might help...
Send us a text I stumbled upon the 5 Principles I reference in this podcast episode whilst Googling Shamanic stuff and although they are touted as Shamanic laws, my talking points for this episode are actually the 5 Principles of Open Space Technology created by Owen Harrison. Listen to see why they have been mistaken for more magical, mystical principles thanks to the multilayered interpretations that it's possible to decipher from them. The 5 Principles and 1 Law are fully credited to Owen ...
Send us a text I went for a walk on the wild side and ended up falling into a pile of sh*t. But I'll tell you what I got out of it, aside from sore feet and 6.5 hours of suffering; resilience. You build resilience by doing hard things and in this episode I share what happened when I overestimated my hiking skills along with my ability to dress appropriately. You can see some snippets of the scenery, the troop of baboons we had to walk through and what a 44 year old looks like when they are ev...
Send us a text Are you an expert level procrastinator? Do you often get to the end of the day having been incredibly busy, yet you've achieved very little? Are you fed up of working really hard but not making progress? If "yes" was your answer to any of the above, this episode is for you. As someone who could win gold at the procrastination Olympics (which we know would never happen with all the procrastinators on the organising committee) I know exactly what it's like to be stuck in a rut th...
Send us a text There's undoubtedly a time and a place for therapy, used correctly, it's invaluable for healing and personal development. When it lacks direction, it's a modality that, in my opinion, does more harm than good. Have you been seeing your therapist for years? Are you seeing any change or are you simply paying for an expensive chat each week? If you're questioning the validity of seeing a therapist and wondering why you're even bothering when you're not feeling much better, this ep...
Send us a text You'll no doubt have heard about how nervous system regulation can help you manage stress and you've probably heard about Polyvagal theory, but do you know how an understanding of the two can help you feel better? In this episode my guest, Functional Medicine Health Coach, Sam Shrosbree and I discuss the basics of Polyvagal theory and how with knowledge of just the basics, you can be empowered to make changes to your behaviour and habits that will vastly improve your day-to-da...
Send us a text Disclaimer: This episode makes reference to Psilocybin. The content shared in this episode is for informational purposes only, and is not intended to diagnose or treat any medical conditions. Nor is it to be interpreted as medical advice. The first port of call for any mental or physical symptoms or issues should always be your doctor. This podcast episode is not promoting or condoning illegal substance use, and you are advised to check the legal status of psychedelics in your ...
Send us a text If you're counting down the days to the Christmas holidays with a mixture of excited anticipation at the prospect of time off and dread at the prospect of sharing space with family and the chaos that'll likely ensue, this episode is for you. I share some strategies that'll help you get some rest, stay sane amidst family politics and objectively reflect on the year that was 2024. Episode highlights: Making time for rest even when you're surrounded by other peopleHow to effecti...
Send us a text Did you know that 90% of your serotonin (a neurotransmitter that helps to regulate mood) is produced in your gut? As a result, what you eat has an incredible impact on the way you feel. In this episode of the podcast my guest, Sam Shrosbree a functional medicine health coach, shares how the health of your gut affects your mental well-being and what you can do to boost your brain health. Episode highlights: What your gut microbiome is Why your gut could be classed ...