10 Seconds To Air

From academic achievement to workplace roadblocks—why do women lose ground after graduation? McKinsey's Kweilin Ellingrud joins Alita Guillen to break down the data and offer actionable strategies for women navigating their careers. From the broken rung to experience capital, bold moves to bias, this episode tackles the real challenges—and the opportunities—that define a woman's path at work.Kweilin shares:Why women fall behind early in their careers How motherhood penalizes women—and rewards men The difference between a mentor and a sponsor What the “power alley” is and why it matters How to build experience capital and boost your lifetime income Why AI and job disruption affect women more What women can do today to future-proof their careers

Have you ever said yes when you meant no?Whether it's nodding along with a doctor's recommendation, going along with your boss, or staying silent in a meeting—most of us are guilty of complying when our gut says to speak up.In this episode, organizational psychologist and Cornell professor Dr. Sunita Sah breaks down the powerful psychological forces behind why we comply—and how we can learn to defy. From her research on “insinuation anxiety” to her experience as a physician, Dr. Sah explains how to shift from automatic yeses to authentic decision-making so that we may all live true to our values.She shares her three-question Defiance Compass, reveals how to truly give (or withhold) consent, and offers practical steps to stop performing agreement and start honoring your values.

The quality of our life depends on our state of mind. We could be on a beach and feel unhappy or be stuck in traffic and be content and joyous. The difference is our state of mind.In this podcast, Yale Professor and Author Emma Seppala shares the research and secrets to stop the destructive self-talk and reclaim our resilience and power.Free The Mind Documentary Sattva Lifehttps://www.emmaseppala.comYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/v

She's back!WWE's in-ring announcer Lilian Garcia is a force of energy. She's been using her voice for more than 2 decades in the world of wrestling, and is the first woman to be the ring announcer in all of combat sports.In this podcast, she talks about the ups and downs in and out of the ring, and shares her mindset that keeps her going.Now, back with the WWE, she's slated to be the ring announcer for Saturday Night's Main Event on NBC/Peacock.It's an inspiring story from a trailblazing performer who isn't finished living, growing or giving.

We are constantly moving in and out of interactions, but are they quality connections? In this podcast, Communication Professor Andy Merolla, University of California Santa Barbara and Communications Professor Jeffrey A. Hall, University of Kansas discuss why the quality of our everyday communication has a direct correlation to our health. In their new book Social Biome: How Everyday Communication Connects and Shapes Us, they identify 7 strategies to everyday communication that will nourish your soul. Find out what you can do today to improve your interactions and your well-being. YouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Stop following the rules and be weird, ruthless, and bossy. That's the message from Jenny Wood, a former Google executive who approached a stranger on a train because she thought he was handsome. That man later became her husband. This former executive says too many people are being held back because they are afraid to be bossy, shameless, and weird. In this podcast and in her book, Wild Courage, she talks about her unconventional fundamentals to finding success. https://itsjennywood.com/bookYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Jim Murphy wrote Inner Excellence a book about performance and living your best life. The book was published 15 years ago; However, it has recently become a NYT best seller and reached a record number of sales on Amazon.This all came after NFL's Wide Receiver AJ Brown was spotted reading Inner Excellence on the sidelines during a game in January and then again during the Superbowl. Brown went on to score a touchdown and lead the Eagles to win the Superbowl.  That led many of us to ask what's in this book?The author Jim Murphy, a former professional athlete, has inspired professional athletes and individuals around the world to achieve peak performance and live their best life.In this podcast, he talks about the tools to train our minds for optimal performance in all aspects of life. YouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

All relationships have ups and downs. It's not those differences that matter, it's how those conflicts are resolved that makes a relationship a success.In this episode, Howard Markman, PhD, an internationally renowned relationship therapist, professor and author, dives into his latest research on what it takes to have the best possible relationship with your significant other. He talks about how to maintain fun, intimacy, navigate challenges, and resolve conflict. His book Fighting For Your Marriage is now in its 4th edition. He provides actionable tools, including using a “Fun Deck”, that we can implement to improve our relationships today.YouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Alison Wood Brooks is a renowned behavioral scientist, professor at Harvard Business School,and the author of Talk: The Science of Conversation and The Art of Being Ourselves.Her work focuses on the psychology of conversation, emotion, and behavioral decision-making. In this podcast, she dives into the intricacies of good conversation and negotiation. What makes someone a good conversationalist? Why do so many people hate “small talk.” What factors should we consider when beginning a conversation? Plus, find out what 4 actions you can take to have better conversations today. https://alisonwoodbrooks.comYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Captain Beverly Bass was one of the first female pilots for American Airlines. On the morning of 9-11, she was flying her crew and passenger on a 777 from Paris to Dallas when she received the call to land in Gander, Canada. The veteran pilot says she knew something was wrong because a pilot is never given an order to land. She was number 36 of 38 planes that would land there that day. She parked inches from other planes. For 28 hours her crew and passengers stayed on the plane with no cell service or televisions. When they disembarked they realized they were among 7,000 other people sent to this small town. The broadway musical, Come From Away tells the story of Gander through the lens of Bass and her passengers. In this conversation she shares the story of her career and her courage as a leader on that day.Instagram: https://www.instagram.com/beverleybass/YouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Finding meaning and purpose in life can be tough at times, especially when the world around us seems chaotic.  It's easy to question what our purpose is or if what we do at work, and at home means anything. There are things that you can do to help to find meaning and purpose.In this episode, the Founding Director of the Center for Meaning and Purpose at Colorado State University and Psychology Professor Michael Steger, PhD. shares his research and explains ways to help us find meaning and purpose in our life and the world around us.Web: http://www.michaelfsteger.com/YouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

What does it mean to have more “interesting” in your life? Why is it better to seek “interesting” instead of happiness?In this episode, Alita speaks with Philosopher, Author and Middlebury University Professor Lorraine Bessler, PhD. about the tools to have a good life. Bessler defines and shares her research on fulfillment, richness, happiness, and interesting. Her latest book is, The Art of Interesting: What we miss in our  pursuit of the good life and how to cultivate it. Link to Lorraine Bessler, PhD. : https://lorrainebesser.com/about-lorraine-besser/YouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Food is a delicious key to happiness, especially when it's done with fresh vegetables and shared with loved ones.Professional Chef Brooke Williamson has worked in some of the most prestigious restaurants, from Daniel in NYC to MIchael's in Santa Monica. She has cooked under pressure on television to win Bravo's ‘Top Chef' and Food Network's ‘Tournament of Champions'. She is a ‘Titan' on “Bobby's Triple Threat”, and has recurring appearances as a judge on several cooking shows.When she's not doing all that, she's creating new dishes for her Playa Vista Restaurant and raising her son. (Wait until you hear what she makes him for breakfast!)She is finally sharing her personal story and some of her recipes in her first cookbook. “Sun-Kissed Cooking, Vegetables Front and Center.”In this episode, she shares her journey to food fame and inspires us to use food as a beautiful tool to communicate with loved ones. Brooke Williamson https://www.chefbrookewilliamson.com/bioYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Women need two things to be “a likeable badass,” status and power.Alison Fragale, PhD is an organizational psychologist. She is a professor at the University of North Carolina Chapel Hill Business school, and the author of the best-selling book, Likeable Badass, How Women Get The Success They Deserve.In this episode, Fragale shares her research and tells us what to do to become a likeable badass.Book: Likeable Badass: How Women Get the Success They DeserveWeb: https://alisonfragale.com/about/Instagram: https://www.instagram.com/alisonfragale/YouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Wouldn't it be great if you could achieve all you want in life without  feeling overwhelming stress and anxiety?   Being a high achiever can be full of wins but it can also never feel like it's enough. High achievers seem to be constantly pushing yet they rarely feel content with their accolades. There's always more to be done! In this podcast, Clinical Psychologist Mary Anderson, PhD. says you can do it all and be happy if you know what to look for. In her new  book, The Happy High Achiever she shares the essential principles for managing our stress while we continue to push ourselves.Web: : https://maryandersonphd.comYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Do you think you can tell when someone is lying?Are their eyes shifty, or maybe their body language gives it away? Or maybe those aren't even the right clues, and you can't tell at all because of something called the truth-default theory.Tim Levine, Phd., Distinguished Professor and Chair of Communication Studies at The University of Alabama, Birmingham, is known internationally as a leader in deception research. His book Duped: Truth-Default Theory and the Social Science of Deception explains why we are unable to tell when someone is lying and how to find evidence that gets us closer to the truth. When we communicate with people, honesty is our default. Naturally, Dr.Levine consults for law enforcement and intelligence and counterintelligence workers.He joins us on this podcast to explain the research and to help us identify honesty and deception.Dr. Tim Levine http://timothy-levine.squarespace.comYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

In this podcast, veteran newsman Jim Williams speaks with his former colleague Alita Guillen about the challenges of broadcast television. He also shares a behind the scenes look at working as press secretary for the infamous Chicago Mayor Richard M. Daley, offers viewers tools to differentiate fictional reporting, and reveals what goes through his mind 10 seconds to air.Williams began his broadcast journalism career more than 40 years ago at WGN-TV.He has served as a correspondent for ABC News, reporting across the country for "World News Tonight with Peter Jennings,” "Good Morning America," and “Nightline.”He joined CBS Chicago in December 2002.Williams has won several journalism awards, including an Emmy for investigative reporting. In May of 2018, he was inducted into the National Television Academy of Arts & Sciences' Silver Circle for his lifetime of work in Chicago television.Williams was born and raised on Chicago's South Side. YouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Effective communication is the key to happiness. Whether you are connecting with colleagues at work, spending time with your family, or interacting with the public, you have to communicate. How you do it will directly impact your happiness. David JP Phillips has delivered several TEDX talks. Collectively they have over 12 million views. He is a storyteller and bases his techniques on science. He teaches how to elicit hormones like oxytocin and dopamine and explains why you should avoid cortisol and adrenaline when public speaking. He also shares his latest work about communicating with yourself. Phillips is a communications coach to some of the world's biggest brands, and the author of several books including his latest High on Life.David's website - https://www.davidjpphillips.comYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

It's not possible to be happy ALL of the time and that is normal, but science shows that you can become happier one choice at a time.Karen Guggenheim, joins us in this podcast to talk about PTG, Post Traumatic Growth. She is the author of Cultivating Happiness and is the co-founder of the World Happiness Summit, a place where experts bring the latest science in well-being and happiness to the public.Karen knows first-hand how to transform grief and struggle into growth and eventually into happiness. She lost her husband following a cold and was faced with the choice of how to live life after trauma.She chose happiness. Here's how you too can choose to be happy.*Please add links: https://karenguggenheim.comhttps://worldhappinesssummit.comYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

It's time to disrupt the norm, change your thought patterns, and live your best life.Don't know how to do it? Think you've done all you can? It's time for you to meet Cory Allen. Cory is a mentor, author, and music producer. He knows what it's like to be caught in a loop, face obstacles, and then reset your life.In this podcast, he shares some simple and actionable tools to change the way you see the world and begin a life you didn't know you could access. He talks about mindful communication, making assumptions, and resetting relationships. It's a conversation that will open your mind.Book link: Brave New You. A Road Map to Believing More is Possible.Instagram: https://www.instagram.com/heycoryallen/YouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

The conversation around women's health and menopause is changing but it is still far from where it needs to be. The National Institute of Health has a research budget of 45 Billion dollars. Less than 11% of that goes towards women specific health research.Women need to get mad and start demanding the care they deserve. It's no secret that as women age, they experience some unpleasant symptoms such as anxiety, fatigue, migraines, hair loss, and hot flashes. We call this perimenopause or menopause, and it can start in our late 30's, or early 40's and last for more than a decade. A fraction of us get treatment but most of us don't, instead we stay silent, and we suffer.Dr. Sharone Malone, is a Washington based OB GYN and the wife of Former US Attorney General Eric Holder and the sister of the late Viviane Malone. She has left her practice of 30 plus years because she says she can now speak to more women through social media and other outlets and squash misconceptions about treatment. She's now speaking to all of us with specifics on how to take back our health, stop suffering and live stronger.   https://www.drsharonmalone.com            https://www.myalloy.comYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/

The industry of sports is constantly growing, especially women's sports. However, it's steeped in tradition and sameness that is slow to change. One person committed to leading positive changes in the sporting world is Zaileen “Z” Janmohamed. As the CEO and President of the Bay Area Host Committee she is bringing the Super Bowl, World Cup, and NBA All-Star game to the Bay Area within an 18 month period, and she did it all with a female team. Prior to joining the BAHC, Janmohamed was the Head of Commercial Development and Innovation at LA 28.In this podcast, she talks about how to be seen and heard in the world of sports, what Caitlyn Clark is doing for all women, what to expect for the LA28 Olympics, and how we will soon be consuming sports.YouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Being a good citizen is critical to our well being and to our community. However, more emphasis is placed on achievement and less is placed on caring for others. What if you being a good citizen is weighed just as heavily as your SAT score? Harvard Professor Richard Weibaurd is a Senior Lecturer at the Harvard Graduate School of Education and he also teaches at the Kennedy School of Government. His work focuses on moral development, meaning and purpose, mental health challenges among teens and young adults and effective schools and services for children facing risks. He directs the Making Caring Common Project, a national effort to make moral and social development priorities in child-raising and to provide strategies to schools and parents for promoting in children caring, a commitment to justice and other key moral and social capacities. He leads an initiative to reform college admissions, Turning the Tide, which seeks to elevate ethical character, reduce excessive achievement pressure and increase equity and access in the college admissions process. He is also conducting research on how older adults can better mentor young adults and teenagers in developing caring, mature romantic relationships. In this episode, he shares his research and gives us actionable advice on how to improve our well being through kindness and caring for others.Web: https://www.gse.harvard.edu/directory/faculty/richard-weissbourdYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

There's nothing like getting together with some friends and having a good belly laugh.Or watching a show and just laughing out loud.Laughing is more than a physical response to something funny, laughter is an antidote for anxiety, stress, and other health issues. Studies show that people who have a sense of humor actually live longer!Laughter is also a way for us to communicate with each other. It breaks social barriers and builds connections with others even when we don't speak the same language or have the same views.How do you know if you're laughing enough, and what about laughing more? Is there such a thing as a laughing practice?Today's guest is Ros Ben-Moshair. She has spent over 2 decades researching, writing, and teaching about the benefits of laughter. She is the author of The Laughter Effect.She is an adjunct lecturer in the School of Public Health and Psychology at La Trobe University in Australia, where she teaches Positive Psychology and the world's first Laughter, Resilience and Wellbeing short course for professionalsBook:https://www.amazon.com/Laughter-Effect-Build-Resilience-Positivity/dp/1639105751?source=ps-sl-shoppingads-lpcontext&ref_=fplfs&psc=1&smid=ATVPDKIKX0DERWeb: https://ros-benmoshe.com/IG: https://www.instagram.com/rosbenmoshe/?hl=enYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Teenage girls are often passed off as hormonal, mean and moody but they actually have much to offer all of us as communicators.Chelsea Goodan is a mentor, author, and keynote speaker. She is the author of the bestseller Underestimated:The Power and Wisdom of Teenage Girls. As a keynote speaker, she teaches communication strategies that make everyone feel seen, heard, understood, valued, and celebrated, creating psychological safety for everyone. Her framework originates from her 16 years working with teenage girls. Hear how to start listening and stop underestimating your teen. Chelsea is the mentorship director of DemocraShe, which supports and guides girls from underserved communities into leadership positions. She is also a board member for A Call to Men, a national gender-based violence prevention nonprofit that educates men and boys about healthy masculinity. She's been featured in TIME Magazine, Oprah Daily, and NBC News, Learn more at www.chelsey goodan.com. Web: https://www.democrashe.org/who-we-areInstagram: https://www.instagram.com/ChelseyGoodan/TikTok: https://www.tiktok.com/@chelseygoodanLinkedIn : https://www.linkedin.com/in/chelsey-goodan-1a533b289/YouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

If the covid virus was able to spread to every corner of the world than why can't goodness?That is the message from Chaz Ebert, the widow of the late film critic Roger Ebert. Chaz Ebert is a powerhouse businesswoman, lawyer, producer and now author.She has a message that wakes her up every morning and she is committed to doing whatever it takes to make it go viral. Chaz joins me in studio and explains why she wrote it's time to give a FECK. F_E_C_K Elevating Humanity through Forgiveness, Empathy, Compassion, and Kindness.Instagram: https://www.instagram.com/chazebert/Book: https://www.amazon.com/exec/obidos/ASIN/1637632479?tag=simonsayscomYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Award winning actor Tony Hale is the real deal. He's honest and humble yet vulnerable and ambitious. In this podcast, he talks about what goes through his mind before performing some of the most iconic characters. He also shares what goes on behind the scenes when filming Inside Out 2, the Beyonce commercial and his new Netflix dark comedy series, The Decameron. It's a fun, intimate conversation, with a real Hollywood actor who's not afraid to be vulnerable and share his personal journey.Instagram: https://www.instagram.com/mrtonyhale/YouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Writing is a form of communication. It actually helps improve our non-verbal and verbal connection with others. When we write well we make a reader feel something. Maybe you've thought about writing a memoir or a fiction book but you just don't do it —it's intimidating, where do I begin, how do  I make my readers feel something, and how do I get it to the masses once I am done. Today's guest is going to help us answer all of those questions and tell us how she communicates through her writing. Janis Cooke Newman is an author and teacher.Her books include Mary: Mrs A Lincoln, A Master Plan For Rescue, and a memoir The Russian Word For Snow. She is the founder of the Lit Camp Writers Conference and the founder of Page Street, a co-working space for writers in San Francisco and Berkeley. I (Alita) met her at a writing and meditation retreat I attended last fall. I found how she guided my group through the process of observing the world around us and then expressing that through story, was exceptional—so I thought it would be fun to share her with all of you. Instagram: https://www.instagram.com/janiscookenewman/Twitter: https://x.com/JanisnewmaFacebook: https://www.facebook.com/janis.cookenewmanWeb: https://www.janiscookenewman.com/ Books: https://www.janiscookenewman.com/booksYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

The misinformation and confusion around women's health is infuriating. Dr. Mary Claire Haver, an OB/GYN, began to experience symptoms of perimenopause and that was it. She leaned into what she , and other doctors, were not taught in medical school and has devoted her time to uncovering what it takes for women to thrive in the second half of their life. There is no need to suffer night sweats, mood swings, weight gain and many other unsavory symptoms that women suffer as their hormones change. Dr. Haver is finding the latest research in hormone replacement, and sharing it on social media. She has become a social media celebrity reaching millions of women every day. In this episode, she tells us how she became a menopause influencer, what she does to stay healthy and debunks some unfortunate information about hormone replacement therapy. Instagram: https://www.instagram.com/drmaryclaire/LinkedIn: https://www.linkedin.com/company/the-pause-life/YouTube: https://www.youtube.com/channel/UCHFffg5HmfoId6E8WTVOc5QAmazon: https://www.amazon.com/shop/drmaryclairehaverYouTube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Many of us struggle with our relationship with food. Whether we are caught up in counting calories, tracking steps, or restricting what we eat. We are stuck in a loop that we don't know how to exit. We have lost our ability to identify hunger -  eating when we are not hungry and overeating when we have deprived ourselves. We even feel shame about what we did or didn't do. This podcast is all about the research behind how we got here and learning the tools to get out.Dr. Judson Brewer is an international best-selling author, addiction psychiatrist, neuroscientist, and professor in the School of Public Health and Medical School at Brown University. You may have seen his TED TALK, ”A simple way To Break a Bad Habit,” or read one of his previous books The Craving Mind, or Unwinding Anxiety.In this episode, we discuss his latest book,  The Hunger Habit - Why we eat when we're not hungry and how to stop.It will have you rethinking your relationship with food. Book: https://drjud.com/the-hunger-habit/Youtube: https://www.youtube.com/channel/UCG1_DIh33LfXaiEiOscEyGQInstagram:  https://www.instagram.com/alitakguillen/Instagram: https://www.instagram.com/10secondstoair/LinkedIn: https://www.linkedin.com/in/alitaguillen/Web: https://www.alitaguillen.com/Web: https://www.10secondstoair.com/

Get ready for an exciting new season of 10 Seconds To Air! This season is packed with world-class communicators, interviewing best-selling authors, psychiatrists, actors, and more. Don't miss out! Tune in for the first episode dropping on Monday, May 20, 2024.

Dr. Danny Penman and Oxford Professor Mark Williams come together with a 8-week program to help us rediscover calm in this chaotic world.Their new book Deeper Mindfulness is a guide to get us started in a meditation and mindfulness practice.Dr. Danny Penman – is an award-winning journalist, a meditation teacher.  And the coauthor of the international bestseller Mindfulness: A Practical Guide to Finding Peace in a Frantic World. Dr.  Penman came to the world of mindfulness following a paragliding accident – and you could say it changed his life. Oxford Professor Mark Williams is an emeritus professor of clinical psychology at the University of Oxford in the UK. He is a fellow Of the British psychological Society, the Academy of Medical Sciences and The British Academy. He co-founded Mindfulness-based Cognitive Therapy – MBCT in the 90's and has been treating patients with Cognitive therapy for decades. Though he believed in his work, he wasn't sharing the science with the masses until he  met up with Danny Penman. Their latest book is  - Deeper Mindfulness: the new way to rediscover calm in a chaotic world. 

Have you ever said something to a colleague or loved one that didn't come out right? Or sent an email that you wished you could take back? You are not alone. Sharon Salzberg is a world-renowned teacher and communicator in meditation and mindfulness, she is a New York Times bestselling author. She is among the first to bring mindfulness and lovingkindness meditation to mainstream American culture nearly 50 years ago. She is co-founder of the Insight Meditation Society in Barre, MA, and the author of thirteen books, including the New York Times bestseller Real Happiness and her seminal work, Lovingkindness. She has communicated this 25-hundred year old buddhist practice with millions of people over the last 50 years  — how does she do it?  What makes her the best in her field in this massively growing business? And how can she guide us to live a life that is kinder and more loving with mindful communication?For more on Sharon Salzberg click HERE.

It's human nature to be curious. In fact, being curious is good for us. We release dopamine when we flex our curiosity. Being curious makes us more compassionate and gives us an edge at problem solving.  However, as we age, many of us become more set in our ways and less curious. Our current political climate has polarized us, and we have become more set in our ways and less curious about our differences. Scott Shigeoka is an internationally recognized curiosity expert, speaker, and the author of SEEK: How Curiosity Can Transform Your Life and Change the World. Scott left his life in San Fransisco and traveled cross country in his Prius to seek out people and places that were vastly different than himself.  Hear what he found and learn the tools to reignite your curiosity in this episode as he tells us his surprising, inspirational, and hopeful story.For more on Scott click here.To contact Alita click here. To hear more 10 Seconds To Air Podcasts click here.

Most of us will die following some form of palliative care, yet we rarely talk about death until the very end of life.Hospice nurse and best-selling author Hadley Vlahos has found a sunny way to communicate with millions of people about death.Hadley has 1.7 million followers on TikTok, is the author of the New York Times best-seller The In-Between, and has just inked a TV deal with a major network about her life as a hospice nurse.In this episode, Hadley brings us closer to her work and gets us thinking about the beauty of life and death.For more on Nurse Hadley click HERE.To contact Alita click HERE.Follow 10 Seconds To Air on Instagram. 

There's nothing like a good comedy show to make you laugh and think about the irony of our lives.Long before Dave Chappelle, Ali Wong, or  Richard Pryor, there was one comedian that changed the landscape for all comedians. He communicated about his life through comedy like no one had ever done. Lenny Bruce was a controversial character in the 50's and 60's who challenged the first amendment with his act by talking about politics, religion, sex, drugs, and race. He was arrested several times for the things he said and spent more time in jail than he did on stage. He died in 1966 of a drug overdose.Today's guest has taken on Lenny Bruce's story by writing and starring in a one-man show that portrays the life and character of this controversial communicator.Ronnie Marmo is an actor, director, and producer. You may have seen him on Criminal Minds or General Hospital, but a few years back he decided to write and star in the one-man show, I'm Not a Comedian, I'm Lenny Bruce, directed by Joe Montanga.Ronnie has performed this show over 400 times.  He  joins me  in person to talk about his journey in communicating onstage through one of the most iconic performers of all time and share how that comedian has influenced us all.For more information and ticket sales click here.

The job of parenting is never over but knowing how to parent your adult child can be hard, especially in today's challenging environment. Do you give them money?Do you share your opinion?How do you communicate with them to nurture a relationship that is healthy and happy during changing times?Dr. Laurence Steinberg has devoted his 45-year career to the study of the parent/child relationship.He is a Distinguished University Professor and the Laura H. Carnell Professor of Psychology and Neuroscience at Temple University.  He is the author or editor of more than a dozen best-selling books on adolescents' development and family relationships and one of the world's leading developmental psychologists with an expertise in the adolescent mind. For the first time he is focusing his research on the adult child.His latest book, You and Your Adult Child. How To Grow Together In Challenging Times is a guide for parents who want to know how to interact and communicate with their adult children to foster a supportive and positive relationship.Dr. Laurence Steinberg joins me today to share his research and his knowledge on how to navigate this time.For more on Dr. Steinberg, click here. 

*This episode includes sexually explicit language.We communicate about a lot of things with our romantic partner -- money, kids, career, food, and politics– but how often do you really TALK about sex? And if you do, are you doing it right? Best-selling author and sex therapist Ian Kerner breaks down how to talk about sex with your partner and explains why writing your personal sex script is key to sexual happiness. In 2004 he released the blockbuster best-selling book She Comes First. Ian's work has been featured in the Washington post, NYT, NPR, The Atlantic, and New York Magazine. He is the go-to expert on sex therapy and in his latest book,So Tell Me About The last Time You Had Sex, he suggests couples use a “sex script.” What is a sex script and how do you write one or follow it? Ian Kerner answers these questions, and guides us through writing our own sex script, in this episode of Ten Seconds to Air.Ian Kerner Website:https://www.iankerner.com/

My guest today is sports psychologist and mindset coach Graham Betchart. Graham is the mindset coach for dozens of NBA players – Including Aaron Gordon, he's also worked with the Utah Jazz, USA Basket Ball, and the Sacramento Kings, who are coming off their best season in almost two decades. He is the author of the book Play Present and the founder of on line apps Lucid and Train the Mind.Graham's philosophy is not what you might think. He says performance begins with vulnerability and feelings. He empowers his clients to stay present through breath work, meditation, and positive affirmation.Graham joins me to tell us all his secrets behind getting the best out of some of the greatest athletes on the planet, and gives us all actionable tools to make our own performance the best it can be.  For Graham's website click here or his book. His instagram: @grahamtheguide Tictoc: @palmsdownbasketball 

Ever doubt yourself or feel like an imposter?In this episode, Psychologist and author Dr. Jill Stoddard explains why many people feel like an imposter and how to overcome the self-talk that can become debilitating.Her new book Imposter No More is a handbook on how to manage the self-doubt.Robert Waldinger - Ted Talk - What Makes a Good Life -  Longest Study on Happiness

If you've ever said “it's Greek to me” or “the world is my oyster", met “star-crossed lovers” or been dragged into a “wild goose chase”, if you've ever waited with “bated breath” or wanted to “melt into thin air”, then you were living in the words of Shakespeare.In many ways, we all live in the world that he created. Today's guests are a father and son duo who have collectively authored dozens of books on Shakespeare. Their new book Everyday Shakespeare:Lines For Life is a daily selection of Shakespearean phrases from different plays. David Crystal is a writer and linguist. He has written or edited over 100 books, currently serves as Honorary Professor of Linguistics at Bangor University, and is an expert in the original pronunciation of Shakespeare's writings. He was awarded the Order of the British Empire in 1995 by the late Queen Elizabeth II.His son Ben Crystal is an author, actor, and producer, best known for performing, of course, the works of Shakespeare.Click  here to buy the book Everyday Shakespeare: Lines for Life by Ben and David Crystal.

It takes a lot to become a professional athlete, it's takes a lot to become a film producer, it takes a lot to become a TV writer for a prime time network show. . .   But what does it take to do it all and excel at all?Ephraim Salaam tell us in this weeks podcast. The former offensive tackle played for 13 years in the NFL across 5 teams, including the  Atlanta Falcons, Denver Broncos, Jacksonville Jaguars, Houston Texans, and the Detroit Lions. He was the youngest at the time to start in a Super Bowl at age 22.He competed in the 23rd season of Amazing Race with former teammate Chester Pitts.He has produced several movies, and currently hosts a weekly sports podcast on Fox Radio. If all that isn't enough, he's also a staff writer and story editor for the NBC Network show Bel-Air. He knows a thing or two about mindset, performance and communication. 

Women's professional soccer  is exploding. The 2023 World Cup gave us a glimpse of what is to come. Millions of people tuned in on television and more fans packed the stadiums than ever before.That buzz around the game is beginning in the big cities and small towns all over the world. Two more US cities are adding professional women's soccer clubs in 2024, and they are calling on one club in particular to share their secret sauce.Angels City Football Club, Los Angeles, is only in its second season but it's already been named team of the year. It has a star studded roster of owners, with Natalie Portman at the helm. But that's not the only reason this team has a widespread and diverse following.Co-Founder and President of Angel City, Julie Uhrman  joins me to talk about the club's philosophy and how Angel City communicates with the community and it's fans in an effort to grown the game and provide a home for everyone.Contact Alita here.Connect with  Angel City Football Club.

It's not enough to be good to make an impact. My guest today says that you must also become rich and speak up.Entrepreneur and Television Executive Nely Galan speaks candidly about what it takes to make it as a successful woman in America.Galan was forced to find her own voice at a young age. As a child immigrant from Cuba, she was thrown into an all-girls American school, forced to quickly learn English, and become the family interpreter. Her teachers told her to behave "like a lady", and her parents asked her tone it down because she was an immigrant. None of that felt natural or fair to Galan. As a teenager, she was falsely accused of plagiarizing an English assignment. The accusation outraged her so much that she submitted an article to Teen Magazine about why you should never send your daughter to an all-girls school. The school suspended her, of course, but the magazine hired her! That was the beginning of Nely Galan's unique voice.By age 22 she was running the top Spanish language television station in New Jersey. At 25 she was hosting her own talk show. Soon after she launched her own production company and developed shows like The SWAN for the FOX network. She became the president of the Spanish Language television network Telemundo, and was even a contestant of NBC's Celebrity Apprentice with Donald Trump.Galan wrote the best-selling book "Self-Made", where she tells how she made it in Hollywood and what women should do to have power, money and be heard. Nely continues to advocate for women all over the world. She is the founder of the Adelante Foundation, which provides loans and education to entrepreneurial women all over the world. For more on Adelante click here.To contact Alita and follow her on social media click here. 

You cannot be a great business leader without being a great communicator!Serial entrepreneur Jill Layfield is one of the most successful CEO's in the country, and has some very clear ideas of how storytelling aids to her success.Layfield is the CEO of James Michelle Jewelry. She also co-founded, with Jimmy Choo co-founder, the luxury footwear direct-to-consumer brand Tamara Mellon. Before that, Jill was President and CEO of Backcountry-dot-com where she grew the company from $25 million to $515 million in revenue and successfully sold the business for $350 million.Jill is also Lead Independent Director of LivePerson (LPSN) and sits on the board of the Orvis Company.Jill's path to the top of the boardroom was not conventional. Jill did not go to business school. Instead, she leaned on her background in communications to inform a new leadership style and drive direct connections with consumers. She joins me to discuss the art of storytelling, emotional intelligence, and work-life balance.  Contact Alita here. JAMES MICHELLE JEWELRY

Dr. Robert Klapper is one of a kind. A pioneer of minimally intrusive surgical techniques and tools that have changed the lives of millions of people. He is the director of the Joint Replacement program at Cedars Sinai Hospital in Los Angeles, and has replaced the thousands of knees and hips – including many of famous athletes and celebrities. But Dr. Klapper's passions and style go beyond the operating room. He is a marble sculptor, an avid surfer, and for 12 years he hosted the ESPN radio show “The Weekend Warrior”, giving advice to callers about their aches and pains.   Dr. Klapper's stories and advice, medical or otherwise, are thought-provoking, inspirational and entertaining. He has developed and mastered an authentic and powerful communication style, full of humor and common sense, and perfectly anchored by his life experiences. To send Alita a message or sign up for her free newsletter click here.For more on Dr. Robert Klapper click here.La Brea Tar Pits

Many of  us use exercise to manage stress.  However, as we get busier and older it's easy to do less. Which leads to the question, what should we be doing and why?Kelly McGonigal, PhD. has devoted her career to the study and communication of the latest research and information about stress, exercise and willpower,  and it's profound effects on our lives.Kelly is a health psychologist, best-selling author and a wildly popular lecturer at Stanford University. She doesn't sit idle for too long… when she's not leading a group dance class, she's working to make our lives better.Her TED Talk How to Make Stress Your Friend is one of the most watched of all time. Her former class The Science of Will Power was one of the most sought after by Stanford students.And her most recent book, The Joy of Movement is packed with take-aways about how movement improves our lives.Kelly says it is possible to experience HOPE, JOY, and MEANING even when things are difficult or stressful, and has some great tools to make the best of ourselves and each other.Her arguments are compelling, and she has a beautiful ability to communicate them.To reach Kelly McGonigal click here.To reach Alita Guillen click here.

There is no better way to say "I love you" or "I appreciate you" than through a good homemade meal, just ask my guest, New York Times Food Writer and best-selling cookbook author, Melissa Clark.In this episode, Melissa Clark reveals the inspiration for her recipes, and how many times she tries them before sharing them with the world.  Melissa also talks about how she came to be the most recognizable name on the NYT Cooking app and what foods get left off the app!As the author of 45 cookbooks, you would think Melissa Clark would have no more Salmon recipes left, but she does! Enjoy this fun loving conversation about the art of communicating through food.Here's a link to Rhubarb Roasted Salmon.Click here for more of Melissa Clark.Click here to reach Alita and sign up for her free newsletter.

When we think of communicating we usually think of the spoken word. But what about Art? Art can express feelings and ideas that we can't verbalize. Contemplating a painting or sculpture, or attending a dance recital can make us feel happy or sad—or both at the same time. It can open our senses and bring us to places we don't have words to express.  My guest today is American Artist Will Day, known for his large-scale paintings and bold strokes. Will's passion for art began in high school, but he didn't pursue it as a profession at first. An unfulfilling job on Wall Street and a graduate degree in architecture, made him realize that his true calling was painting.His family was skeptical when he declared art was going to be his future. . .  but 15 years later his success speaks for itself.You can find his pieces all-over the world in private and public collections. Will joins me to talk about how he communicates through art, how becoming an artist changed his life, and how it can change ours as well.More on Will here.To connect with Alita and sign up for her free newsletter click here.

Debating is one of the art forms of communication. We all use debate tools every day, even when we don't know that we are using them. When we try to get our point across at work or argue with a pesky relative, we are using certain skills to win an argument.  The rapid changes in socially accepted norms and the divisive political moment are making many of us walk on egg shells, fearful of expressing an opinion different from others.Today's guest says that is not good for society and we should not shy away from these arguments but instead learn the rules of debate and engage!Bo Seo is a 2 time World Debate Champion. He is the former coach of the Harvard and the Australian National Debate Teams. He is also the author of the book Good Arguments, where he makes the case for using debate tools as a framework to lean in to uncomfortable conversations. Bo says we need to restore confidence and faith in what disagreements can be. Bo joins me to talk about the importance of being able to argue and explains how to have a good argument!Book link Alitaguillen.com link

In this episode, best-selling author and world-renowned physician, Dr. William Li shares the latest on metabolism, body fat, and the foods we need to eat to optimize our health. Turns out that much of what we believe to be true about metabolism and body fat is wrong.  No one is born with a fast metabolism that makes losing weight easier. In fact, the latest evidence suggests we all have the same metabolism, and it's actually body fat that helps or hinders our health and our ability to lose or gain weight.Dr. Li is the president of the Angiogenesis Foundation and his work has led to more than 40 FDA approved therapeutics and devices for cancer, cardiovascular disease, vision loss and wound healing. You may have seen him on the Today Show, or read his national best-selling book Eat to Beat Disease – His Ted Talk Can We Eat To Starve Cancer has over 11 million views. Dr. Li is a passionate and effective communicator on health and has devoted his life to studying food as medicine. He is out with a new book Eat to Beat Your Diet.Dr. Li has an amazing way of explaining how the body works, why we need fat, how what we eat affects our hormones and our metabolism, and explains quite simply how we can reset our metabolism at any age.To buy a copy of Eat To Beat Your Diet and connect with Dr. William Li click here.To sign up for Alita's free newsletter and connect with her click here.