Welcome to The PhD Journey Unplugged Podcast, Episode 32: Sound Healing. In this episode, Host, Dr. Sarah Gordon, sits down with sound healing practitioner and longtime yoga instructor Lori Roe for a thoughtful conversation about how sound can support our mental, physical, and emotional well-being.
Lori shares her personal transition from teaching movement to working with sound and vibration, offering an accessible look at the origins of sound healing, what actually happens during a session, and why these practices are gaining traction in wellness and mental health spaces.Together, they explore how sound can help activate the body’s relaxation response—a powerful counterbalance to the stress, burnout, and constant striving that often accompany demanding work, academic pressure, and high-performance environments. Listeners will walk away with a clearer understanding of how sound healing works, the science behind its calming effects, and how it can become a practical tool in navigating daily stress or long-term challenges.Whether you're deep in your PhD, balancing multiple responsibilities, or simply looking for ways to care for your mind and body, this episode offers a grounded perspective on incorporating sound as part of a holistic health toolkit.All information in this podcast is for general informational purposes only and should not be deemed as professional advice.
Welcome to The PhD Journey Unplugged Podcast, a platform to talk about mental, physical, and social-emotional health based on Dr. Sarah L. Gordon's PhD journey.
In Episode 31, Dr. Gordon discusses the value of building social connections within the context of a sense of community and the magic that happens when you open yourself up to those connections. She shares her experiences as a doctoral student in an asynchronous learning environment and how building a sense of community enhanced her learning experience.
Dr. Gordon also gives examples of the "power of community" at her pool, where she sees how social interactions spread friendships and an overall positive experience.
All information in this podcast is for general informational purposes only and should not be deemed as professional advice.
Welcome to Episode 30 of The PhD Journey Unplugged Podcast. Episode 30 explores the transformative power of creative expression.
In this episode, host Dr. Sarah L. Gordon invites accomplished poet John. M. Doherty to talk about his journey from law enforcement to poetry.
With his 30-year career as a law enforcement officer serving his community and prior military service, John brings a unique perspective to the podcast, demonstrating how a growth mindset can be transformative in life.
John's discipline has carried him through a remarkable career, a fulfilling life shared with his college sweetheart, Jeanne, and a thriving life, surrounded by his family, grandchildren, and friends.
With now 18 published poems, both nationally and internationally, John shares how he found poetryin the later years of his life, and how having a creative outlet has helped him age with a positive mindset. He also shares how joining a martial arts community has given him opportunities to maintain his physical fitness inaging.
In this candid and open conversation about balancing life, both John and Sarah offer listeners opportunities to think about ways to put things in their lives in perspective through outlets to express themselves and find meaning andpurpose. This story is interesting because law enforcement and poetry are very different worlds - one grounded in procedure, and the other in emotion and reflection. John shares how these worlds evolved and how they both created a formula for successful aging.
All information in this podcast is for general informational purposes only, based on the experiences of the host and guests, and should not be deemed as professional advice.
In Episode 29, Dr. Sarah L. Gordon welcomes back Dr. Marilyn Ward and their friend, Laura Rossetti, to talk about Laura's journey to the “2025 Ironman World Championship in Kona.” (If you missed it, Episode 19 tells her story of getting to Kona and her remarkable triathlon career.)
In this fun and genuine interaction amongst three friends, listeners will hear lessons Laura learned focused on perseverance, discipline, mental strength, and a "never give up" mentality in working towards goals.
The relevance of this conversation about preparing for and completing a full Ironman is a story about life and how we can all overcome curveballs and obstacles in our path. What makes someone like Laura never give up? This episode will give you that information.
Not everyone is interested in doing a triathlon, nor will ever do a Full Ironman, but the lessons Laura teaches us are so valuable in understanding how to get through life with a positive mindset, always taking one step forward and never giving up.
Like Laura, Dr. Gordon learned many lessons on the PhD journey and uses this platform as a health promotion leader to motivate and educate others to live their best lives through mental, physical, and social-emotional health.
Regardless of the specific journey you are on, this podcast is an important reminder of how our thoughts can control our actions.
It was an absolute pleasure to have Laura Rossetti back on the show, as she completes her 28th Full Ironman World Championship and placed 3rd amongst the 10 women in her age group who completed the race.
All information in this podcast is for informational purposes only and should not be deemed as professional advice.
In Episode 28, Dr. Sarah L. Gordon draws on her trip to Assateague State Park, a state park where horses roam. She uses the metaphor of "Wild Horses" to discuss mental, physical, and social-emotional health. She also shares in this episode how the PhD journey taught her tremendous lessons to help others live their best lives in overcoming obstacles. Dr. Gordon holds a PhD in Leadership for Health and Human Performance from Concordia University Chicago. She is a health promotion leader and uses this podcast to share her voice in helping other people move forward in their lives with a positive mindset, one step at a time. Dr. Gordon draws on her personal experiences and presents a caring and genuine way of discussing hard topics within mental health. All information in this podcast is for informational purposes only and should not be deemed as professional advice.
In Episode 27, Dr. Sarah Gordon shares the importance of allowing yourself time to find clarity in choosing the path forward. She reflects on her own journey and how making hard choices often requires courage and strength in pushing yourself outside your comfort zone. She reads Robert Frost's "The Road Not Taken" and uses this poem to launch a discussion about growth and a positive mindset in moving towards goals. All information in this podcast is for informational purposes only and should not be deemed as professional advice.
In Episode 26, Dr. Sarah Gordon wraps up her episodes (E22, E23, E24, E25) where she shares her poetry published during her PhD journey. In this episode, she reads a poem about "Searching for Home" and how important it is to find time when pursuing goals for the people in our lives who are important. She shares some trials and challenges and uses those experiences to encourage a growth mindset.
In this inspirational episode, Dr. Gordon is genuine in her own struggles with mental health in the hopes of encouraging others to never give up and to shine bright.
All information in this podcast is for informational purposes only and should not be deemed as professional advice.
In Episode 25, Dr. Sarah Gordon talks about how overcoming fears can help us grow. She draws on her personal experiences from her PhD journey to share strategies and wisdom on how to overcome fears. In this episode, she continues to integrate the poetry she published during her doctoral journey, and how, in retrospect, it mirrored some of the issues and challenges of that journey. In this mid-week episode, she offers encouragement and reflections to help others take steps to grow towards goals.All information in this podcast is for general informational purposes only and should not be deemed professional advice.
In Episode 24, Dr. Sarah Gordon continues to read from the poetry she published during her doctoral journey. Starting in Episode 22, 23, and now 24, these poetry readings share with her listeners how, through creative writing, she was able to balance the challenges and obstacles that came with pursuing a doctoral degree. These episodes are designed to encourage others to find meaningful outlets in life that balance health and wellness, promoting both mental and physical well-being. All information in this podcast is for informational purposes only and should not be deemed as professional advice.
In Episode 23, Dr. Sarah Gordon shares two poems she wrote in 2023 during her PhD journey and relates them to the importance of finding opportunities to play and enjoy life in adulthood.
All informatoin in this podcast is for general informational purposes and should not be deemed professional advice.
Welcome to Episode 22. Dr. Sarah Gordon discusses how spending time in nature influenced her PhD journey. She also shares a moment of reading her poetry and explains how having a creative outlet during her doctoral studies helped her manage the academic workload.Dr. Gordon is grateful to have this platform to educate, motivate, and reflect through her personal experiences as a doctoral student and in life. Please note, all information in this podcast is for general informational purposes only and should not be deemed as professional advice.
In Episode 21, “Stepping Outside Your Comfort Zone,” Dr. Sarah Gordon and Dr. Marilyn Ward explore why stepping outside your comfort zone is important for growth. They discuss what science reveals about the benefits of working through challenges and offer practical strategies for fostering a growth mindset.
Sometimes, the first step is the hardest to take. Starting with that small step forward, trying one new thing, can propel you towards growth in what is known as a “learning zone,” where we push ourselves to try new things, learn with a growth-oriented mindset, and take actions towards change. While fear can often prevent us from growing, implementing strategies can help reframe our decision-making skills to foster growth.
In this episode, Dr. Gordon and Dr. Ward share personal accounts of how they have been challenged to grow and act towards change. They also discuss how growth doesn’t have to require a giant leap, but can be small, intentional steps beyond what feels comfortable. Each time we lean into discomfort, we train our brain, body, and spirit to adapt, to become stronger, and to expand what we thought was possible.
Listening to this episode, we hope it helps you reflect on the power of change, learning new things, taking steps towards new beginnings, and having the courage to step outside your comfort zone – which in turn may lead you towards greater joy and happiness, as you foster life-skills of resilience, adaptability, and confidence.
As always, Dr. Gordon and Dr. Ward are grateful to have this platform to educate, motivate, and reflect through their personal experiences as doctoral students and in life.
All information in this podcast is for general informational purposes only and should not be deemed as professional advice.
In Episode 20, Dr. Marilyn Ward and Dr. Sarah Gordon discuss how using a technique called visualization can help individuals achieve their goals and enhance their performance.
While there may be multiple definitions, Dr. Ward and Dr. Gordon use a definition that describes visualization as the deliberate use of mental imagery to simulate experiences, emotions, and scenarios (Pelz, 2025).
Visualization is considered more than a mental exercise, as it taps into the brain's functioning to mimic the effects of physical practice, thereby strengthening neural pathways and enhancing muscle memory.
Dr. Ward and Dr. Gordon share how visualization may differ from mental imagery, and how techniques that enhance deeper thought and relaxation can also enhance focus (e.g., meditation). While meditation entails letting go of something in relaxing the mind, visualization is a more process-oriented activity, using active thought of a desired outcome through repetition.
Using visualization as a strategy can enhance confidence towards goals, improve focus, skill acquisition, and refinement, help regulate stress, as well as improve motivation and actions towards goals.
As the ancient Chinese philosopher, Lao Tzu said, "Watch your thoughts; they become your words; watch your words; they become your actions."
Consider visualizing your best self in the most positive way you can imagine and practice those thoughts repetitively towards your goals.
As always, Dr. Ward and Dr. Gordon are grateful to have this platform to educate, motivate, and encourage our community of listeners to "live their best lives from the inside out."
Disclaimer: All information in this episode and podcast is for general informational purposes only and should not be deemed professional advice.
References
Pelz, B. (2025). Translating visualization techniques from performance psychology to clinical psychology: Efficacy, adaptation, and applications. Journal of Psychology and Neuroscience, 7(3), 1-23.
In this episode, Dr. Marilyn Ward and Dr. Sarah Gordon invite Laura Rossetti onto the show to talk about her journey to the women's Ironman Championship in Kona, Hawaii, this October 2025.
Laura Rossetti has shown the triathlon world what resilience, hard work, dedication, and passion look like with an over 40-year triathlon racing career. She will head to Kona at the age of 70, with her husband, children, grandchildren, and family by her side.
For Laura, returning to Kona since 2022 means more than competing; it will be a moment that brings together years of experience, lessons learned, and a heart filled with passion and purpose for advancing the sport as a female competitor.
It will also validate that, no matter how hard the journey may be to get there, with loads of hard work, a big smile, and a genuine heart in helping others, anything is possible. In other words, for Laura, training and racing have always been so much more beyond self; it has always been about the community and the friendships and love shared among each other through the sport of triathlon.
Dr. Ward and Dr. Gordon thoroughly enjoyed this conversation with Laura Rossetti and wish her all the best as she heads to Kona. We join her in "Honoring this Journey" and are grateful for the time she spent with us on Episode 19 of our podcast.
Disclaimer: All information in this episode and podcast is for general informational purposes only and should not be deemed professional advice.
Welcome to Episode 18 – a conversation about how to “Thrive Beyond Burnout.” Dr. Sarah Gordon and Dr. Marilyn Ward welcome their guest, Dr. Gregory Gibbons, an ER physician with a doctorate in health and human performance.
As former classmates of Dr. Gordon and Dr. Ward, these three health promotion leaders discuss the importance of managing lifestyle behaviors and habits to prevent emotional exhaustion, a key sign of burnout.
Dr. Gibbons shares his medical training as an ER physician, his academic research, and his real-life experiences as an Ironman athlete to offer his philosophical perspective on healthy living through a multi-tiered hierarchy focused on living with intention and purpose.
He also presents his research findings from his dissertation on what influences emergency physicians' mental health concerning burnout. Dr. Gibbons’s research emphasizes the impact of lifestyle habits on burnout that ER physicians bring to the job rather than the impact of the occupation itself.
These insights are relevant when considering other professions and how individuals choose behaviors for optimal health. With a mindset centered on thriving rather than just surviving, this episode provides valuable information on the importance of physical activity, sleep, good nutrition, and achieving balance in all areas of life.
We hope you enjoy this episode and learn how to “Thrive Beyond Burnout.” **Episode 18 is available on YouTube, Spotify, and Apple Podcasts.
All information in The PhD Journey Unplugged podcast is for general informational purposes only and should not be viewed or deemed as professional advice.
Join us as we celebrate Dr. Ward's 50th birthday on our 17th podcast episode. Together, Dr. Gordon and Dr. Ward talk about why the number 50 has so much power for people in reaching this milestone.
They draw on their personal experiences and expertise as health promotion leaders, and talk about the importance of having a growth mindset, a positive outlook on life, aligning your life with like-minded people, and being physically active in aging.
In this fun episode, Dr. Gordon and Dr. Ward provide a genuine conversation around turning 50, marking this new chapter in Dr. Ward's life.
It is with great friendship and comradeship that these two former PhD students and classmates, continue to share their journeys through life, with optimism, forward thinking, open-mindedness in growing and embracing aging with grace.
Disclaimer: All information in this podcast is for general informational purposes only and should not be deemed as professional advice.
In Episode 16, Dr. Marilyn Ward and Dr. Sarah Gordon take time to talk about their own journeys in getting their doctoral degrees. They use the almost 45 minutes in this episode to offer insights from their experiences in helping other students learn how to stay focused, work towards achieving goals, and harness a "never give up" mentality.Dr. Ward and Dr. Gordon speak from their heart, with a genuine approach in trying to help other doctoral students who may be feeling overwhelmed in school. Dr. Ward and Dr. Gordon emphasize the important role physical activity had for each of them in managing stress and burnout during school. They also dive deep into what motivated each of them to stay focused on their goals when, at times, life threw many obstacles in that path.If you are looking for some guidance in how to stay focused, tune out the noise, and work towards your dreams and goals, this episode may help give you that mental clarity you need today to keep going.Dr. Ward and Dr. Gordon are immensely grateful to have this platform to educate and motivate others towards their phd journeys.All information shared in The PhD Journey Unplugged podcast is for general informational purposes only and should not be deemed professional advice.
How can you shift your mindset from a 'grinding the pavement' mentality to loving your hard work, discipline, and focus...enjoying the ride while achieving big dreams and goals? You don't become a pro triathlete without a lot of hard work, sweat, perhaps tears, and resilience. But if you can't smile along the way, then what is the point?
Pro-Triathlete Amy "VT" VanTassel teaches us these lessons in Episode 15: Love Your Discipline. She reminds us that yes, working hard to be at the top is rewarding, but if it is not fun along the way, it won't stick. This is her secret to her staying power and elite athletic status: she loves what she is doing and adapts her training when needed to ensure it remains fun.
Amy VanTassel personifies what positive energy looks like, enjoying life with an adventurous spirit, and the hard hours she puts in training with her coach, Jesses Vrondacek of Top Step Training, as he pushes her to higher limits yet adapts to her free spirit nature. Together, they achieve worldwide recognition with Amy as a "one of a kind" champion, crossing finish lines with gratitude, humbleness, and lots of smiles!
With over twelve major international half and full Ironman distance podium finishes and over a dozen course records in road and trail running races, VT shares with us what discipline looks like, pushing herself to do things physically that most people can never do. She takes her champion mentality along with her bright light, evident through her smile and enthusiasm for life, and recognizes the importance of giving back to communities wherever her races take her. Amy alsocapitalizes on her Master's degree in Human Development and Psychology from Harvard University to counsel high school students navigating the college application process. She also proudly sponsors Optic Nerve Eyewear, Rolf PrimaWheel Systems, Evolution Healthcare and Fitness, rnnr accessories, Ku Cycle, and The Feed.
Amy shares her wisdom on how the triathlon community and racing events in general can give back to underserved populations with much less socioeconomic means. As she speaks, you can feel her passion for helping those who have much less in this world. She has raced and traveled to all parts of the world, and she embraces those cultures, making her perspective on life one filled with cultural awareness andcompassion for those with fewer resources. As you hear VT talk about the importance of helping each other, it is clear that her "Love of Discipline" goes beyond her personal journey and athletic goals, as she makes her mark in changing the world, one race at a time.
Disclaimer: All information in this episode is for informational purposes only and should not be used or deemed as professional advice.
In Episode 14, Dr. Marilyn Ward and Dr. Sarah Gordon welcome their guest, Joe Simonetta, the 2025 National Senior Games Triathlon Gold Medalist. Joe achieved this accomplishment at the age of 82. He completed his first triathlon at age 80.
Through years of physical fitness and sports participation, he has entered into his older adult years physically fit and competitive, proving that you are never too old to challenge yourself to work hard towards your goals and dreams.
In this approximately hour-long conversation, Dr. Ward and Dr. Gordon allow Mr. Simonetta the time to take the listeners through his life's journey, from his college years as a competitive athlete at PENN State University, to his early professional years as a tennis pro, building new programs and raising the bar on tennis programs at the National level. He also shares his evolution as an architect with a degree from the University of Colorado, and onward to study divinity at Harvard University.
He chronicles the influences of the years he considered politics as well as others encouraging that path for him, and how all of his life experiences led to a pinnacle moment (brought to him through a recurrent dream) that gave him clarity and focus on his calling: to create something much bigger and purposeful, "Taolism: The Architecture of Life."
This book is based on an ethics-driven philosophy that explores what it means to live wisely, responsibly, and sustainably in today's world. Mr. Simonetta pulled the first letters of "The Architecture of Life" (TAOL) and developed his philosophy called "Taolism." In Taolism, being healthy, being kind, and respecting the environment is what unifies us to live "fit beyond ourselves."
Dr. Ward and Dr. Gordon were intentional in letting this episode run longer to allow Mr. Simonetta time to share the complete story of how his life evolved with great passion and purpose. His life story, as shared through this episode, tells an inspiring history of life guided by discipline, hard work, mental fortitude, resilience, passion, purpose, a curiosity for life and discovery, and a commitment to physical fitness.
In essence, Joe Simonetta shows us what healthy aging can look like, with a purpose-driven, optimistic, and forward-thinking approach, motivated to age with great mental, physical, social, and cognitive health.
Give this episode time, as Joe provides details that weave you through his remarkable life. Dr. Ward and Dr. Gordon were honored to have him on the show and hope you find this episode inspiring to live your best life "from the inside out."
As with all episodes on "The PhD Journey Unplugged," all information in this episode is for informational purposes only and should not be used or deemed professional advice.
In this episode, Dr. Marilyn Ward and Dr. Sarah Gordon discuss the importance of finding mental clarity and how that impacts focus. They delve into why mental clarity is important, how to define it, and the barriers to achieving clarity. Why is this topic important? Research suggests that having more control over your thinking impacts mental health, and having a positive mindset influences how we cope with the normal stresses of life, which often require clarity of thought and emotion. Consider mental clarity as preventive care for your mind, and the strategies as mental survival skills. Dr. Ward and Dr. Gordon draw on their experiences as PhD students to discuss topics centered on mental, physical, and social-emotional health, always within a growth mindset towards living healthy lives from "the inside out." All information in this episode and The PhD Journey Unplugged podcast is for informational purposes only and should not be used or deemed professional advice. Thank you for taking the time to listen to this conversation. We are deeply grateful and will always strive to provide meaningful content on this platform.