In this episode of The Alchemy Podcast, host Doug Cartwright sits down with Lunden Souza.

Coach, creator of Life Like Lunden, and host of Self Love & Sweat. They explore Lunden’s evolution from “workouts” to “work-ins,” the courage to reinvent, and how core values, meditation, and community shape an aligned life.

They unpack friend breakups, the “three-minute / three-hour / three-day friends” framework, emotional regulation, and Dr. Joe Dispenza’s practices. Lunden shares stories from moving to Austria to front a fitness startup, relocating to Utah for nature, and learning to love the messy middle of growth , plus why being willing to feel embarrassed might be the ultimate superpower.

Timestamps of Key Moments

00:00 — Intro: Welcoming Lunden Souza & the shift from fitness to inner work

02:18 — Origins in Fitness: From psych major to in-home trainer (and what homes reveal)

06:05 — Masks & Motivation: Front-facing pressure, COVID realizations, dropping the persona

10:22 — Courage to Change: Austria, Utah, and giving big life moves “a full year”

14:36 — Growth vs. Fixed Mindset: Micro-steps and doing hard things on purpose

18:11 — Friend Breakups: Boundaries, leaving group chats, protecting your circle

22:47 — 3-Minute / 3-Hour / 3-Day Friends: Doug’s framework for upgrading your people

26:33 — The Messy Middle: Making space for new community & getting good at being alone

31:10 — Try New Things: Hobbies, embarrassment tolerance, learning new skills (skiing, aufguss)

36:02 — Dr. Joe Dispenza’s Work: Breaking the habit of being yourself & morning practice

42:28 — Emotional Regulation: Letting feelings move through; Singer & Ram Dass insights

49:15 — What’s Next for Lunden: Sharing the “mess” authentically & inviting aligned opportunities

Follow Doug:

• IG: @doug_cartwright
• Join the Alchemy Accelerator: HERE
• Subscribe to my YouTube Channel: HERE

Follow Branden:

• IG :@lifelikelunden
• Podcast → Self Love & Sweat — available on all major platforms