Phases with Anita Goa

by Anita Goa

Season 4

Pleasure as a practice: How connection can change you, your relationships and the world

What if deeper intimacy, connection, and confidence come from within—through your own capacity for pleasure? In this episode, I’m joined by Elana Auerbach, author of The Sure Thing, to explore pleasure as a practice and the power of taking 100% responsibility for your own pleasure in transforming your relationship with your body, your partner, and yourself. Whether in partnership or solo, this conversation offers practical tools to feel more alive, confident, and connected. We also explore how embodiment, sensuality, and pleasure can expand into your voice, creativity, and societal impact. Time stamps: 0:00 - 1:29: Introduction 2:07 - 3:35: Discussion on pleasure, shame, and personal responsibility. 4:03 - 5:46: Addressing societal shame and its impact. 6:55 - 18:19 Elana's personal journey and the concept of pleasure as a practice. 18:19 - 19:11: Benefits of regular pleasure practices and personal transformation. 25:11 - 27:18: Advice for those with partners not open to pleasure practices. 30:08 - 32:18: Sensuality as nourishment and its health benefits. 33:35 - 34:53: Love as a positive force and yoga practice. 35:20 - 37:09: Historical perspectives and starting new practices. 45:08 - 49:15: Elana's awakening, discussion on white privilege and societal change. 52:08 - 55:15: Closing thoughts Stay In Touch With Elana + resources Website - https://www.surethingexperiment.com Instagram - https://www.instagram.com/elanauerbach Facebook - https://www.facebook.com/elanauerbach This Sure Thing Book - https://www.amazon.com/dp/B0CXYZ1234 Free Gift - https://www.surethingexperiment.com Stay In Touch With Anita Goa: Newsletter: http://anitagoa.com/anita/newsletter/ Website: http://www.anitagoa.com http://www.anitagoastudio.com (membership) Anita's Instagram: https://instagram.com/anitagoawellbeing Phases Podcast Instagram: https://instagram.com/thephasespodcast Facebook: https://www.facebook.com/anitagoawellbeing pleasure, self-love, intimacy, personal growth, cultural conditioning, weekly practice, empowerment, sexuality, emotional health, societal change

S4 · E6

Apr 3, 2026

56:43

Unapologetic Aging: Who Decides How You Should Age? Breaking Free from Body & Age Rules w/ Deb Benfield

In this insightful conversation, Deb Benfield discusses aging unapologetically, challenging societal norms around body image, ageism, and wellness culture. She shares her journey as a dietitian, the importance of relational self-awareness, and practical practices for embracing body changes with confidence and compassion. Timestamps: 0:00 Introduction to the Phases Podcast and the question: What if nothing was wrong with your body at midlife? 2:00 Deb Benfield shares her journey, experiences with body image, diet culture, and wellness culture. 10:00 Exploring societal pressures, body hierarchy, whiteness, and the impact on midlife self-perception. 20:00 Discussion on ageism, internalized beliefs, neuroplasticity, and expanding perceptions of beauty. 30:00 Practices for self-awareness, body acceptance, and recognizing internal biases. 40:00 Midlife self-care, movement, strength training, and cultivating confidence and compassion. 50:00 Closing thoughts, reflections on unapologetic aging, and where to find Deb Benfield. Stay In Touch With Deb Benfield + resources mentioned in episode Deborah Benfield website https://www.debrabenfield.com/ Deborah Benfield on Instagram - https://www.instagram.com/agingbodyliberation/ Deborah Benfield on Substack - https://debrabenfield.substack.com Implicit Bias Test (Harvard) - https://implicit.harvard.edu/implicit/ Unapologetic Aging (Book) - https://www.amazon.com/dp/B0BXYZ1234 Stay In Touch With Anita Goa: Newsletter: http://anitagoa.com/anita/newsletter/ Website: http://www.anitagoa.com http://www.anitagoastudio.com (membership) Anita's Instagram: https://instagram.com/anitagoawellbeing Phases Podcast Instagram: https://instagram.com/thephasespodcast Facebook: https://www.facebook.com/anitagoawellbeing keywords aging, body image, ageism, wellness culture, self-acceptance, body positivity, menopause, internalized bias, health, empowerment

S4 · E5

Mar 27, 2026

53:58

Navigate Midlife Without A Crisis // Wisdom, Transformation, and Spirituality with Dr. Chetna Kang

What if midlife isn’t a breakdown… but a breakthrough? In this episode, Dr. Chetna Kang shares a powerful reframe of aging — one rooted in self-awareness, identity and spiritual growth. This isn’t about “getting older.” It’s about becoming more you than ever before. If you’ve been questioning who you are or where you’re going… this conversation is for you. About Dr. Chetna Kang Dr Chetna Kang is a consultant psychiatrist, bhakti yogi and spiritual teacher whose integrative approach weaves modern medicine, psychotherapy, and ancient wisdom. She has regularly presented Thought for the Day on Radio 4's Today programme and is known for making complex ideas about the mind, identity, and spiritual wellbeing deeply human and accessible. Timestamps: 00:00 – Is Midlife Really a Crisis… or a Wake-Up Call? 03:11 – The Truth About Midlife No One Talks About 06:21 – Why You Feel Disconnected (and What to Do) 10:49 – How to Feel Safe When Everything Is Changing 15:01 – The Hidden Damage of Social Media in Midlife 18:27 – Why Feeling Invisible Might Be Your Superpower 22:11 – The Secret to Starting Over (Without Guilt) 26:28 – What Actually Helps When You Feel Lost 30:38 – The Ego Trap Keeping You Stuck 32:12 – How to Avoid (or Get Through) a Midlife Crisis 34:51 – The 5 Things Your Mind Is Missing 38:20 – The Real Reason Aging Feels So Hard 44:54 – What Legacy Really Means (It’s Not What You Think) 45:39 – Why Thinking About Death Changes Everything 47:31 – The One Practice That Grounds You Daily 49:36 – Science vs. Spirituality… or Both? Stay In Touch With Dr. Chetna Kang Website - https://chetna-kang.com Chetna's Instagram: https://instagram.com/drchetnakang LinkedIn - https://linkedin.com/in/chetna-kang Resources BBC Radio 4 - Dr. Chetna Kang Talks - https://www.bbc.co.uk/radio4 Spiritual Warrior Series by Bhakti Devote Swami - https://www.example.com/spiritual-warrior-series Stay In Touch With Anita Goa: Newsletter: http://anitagoa.com/anita/newsletter/ Website: http://www.anitagoa.com http://www.anitagoastudio.com (membership) Anita's Instagram: https://instagram.com/anitagoawellbeing Phases Podcast Instagram: https://instagram.com/thephasespodcast Facebook: https://www.facebook.com/anitagoawellbeing

S4 · E4

Mar 20, 2026

50:09

The Health Span Gap: Why Women Need Proactive Care To Thrive For Life | Guest: Gaby Cabrera-Kimchi

In this episode of the Phases podcast, host Anita Goa speaks with Gaby Cabrera-Kimchi, a functional medicine practitioner, about the importance of thriving in life, especially for women. They discuss the five pillars of thriving health: nutrition, stress awareness, movement, rest, and connection. Gabby emphasises the need for proactive health care for women, the difference between lifespan and health span, and the importance of understanding one's biology. The conversation highlights the significance of community and purpose in enhancing health and longevity, encouraging listeners to reconnect with their values and prioritise self-care. About Gaby Cabrera-Kimchi (MSc, INHC, AFMCP, RHC-UKIHCA) Gaby is a certified Functional Medicine Practitioner and Integrative Nutrition Health Coach, committed to revolutionising women’s health. She supports women 1:1, at all stages of life, helping them reclaim their energy, balance their hormones, and live in alignment with their biology. Through the use of advanced functional testing and wearables, she helps women uncover the root causes within their own physiology and delivers highly tailored, personalised health plans for lasting results. She also delivers specialised women’s health workshops for companies and organisations. Stay In Touch With Gaby: Website: https://www.wellnesswithgaby.com/ Instagram: https://www.instagram.com/wellnesswithgaby Chapters 00:00 Introduction to Thriving in Life 03:44 The Importance of Pausing and Self-Care 06:07 Alignment with Values for Thriving 08:23 Understanding Women's Health and Longevity 09:41 The Need for Proactive Health Approaches 12:34 Myths About Aging and Health 15:12 The Five Pillars of Thriving Health 18:03 Nutrition and Functional Eating 20:35 Hydration and Its Impact on Health 34:30 The Pillars of Wellness: Water and Stress Awareness 42:11 Understanding Stress: Awareness Over Management 45:51 Movement vs. Exercise: Embracing Natural Movement 52:20 Rest and Rejuvenation: The Importance of Sleep 01:00:05 Connection and Purpose: The Blue Zone Principles Stay In Touch With Anita Goa: Newsletter: http://anitagoa.com/anita/newsletter/ Website: http://www.anitagoa.com http://www.anitagoastudio.com (membership) Anita's Instagram: https://instagram.com/anitagoawellbeing Phases Podcast Instagram: https://instagram.com/thephasespodcast Facebook: https://www.facebook.com/anitagoawellbeing Keywords thriving, women's health, health span, lifespan, proactive care, nutrition, stress awareness, movement, sleep, connection, purpose, functional medicine,

S4 · E3

Jan 9, 2026

1:08:31

Discover Your Body’s Potential with Yoga Tune Up and Jill Miller

In this enlightening episode of the Phases Podcast, host Anita Goa welcomes the incredibly knowledgable and inspiring Jill Miller, creator of Yoga Tune Up and Tune Up Fitness. In this episode, we explore the transformative power of fascia, delve into the art of down-regulating the nervous system, and learn how to effectively use Yoga Tune Up Therapy Balls. Discover how Jill's journey and innovative techniques can help you unlock your body's true potential. Plus, hear Jill's personal insights on parenting and resilience, and find out what life is teaching her at the moment. Tune in for an enlightening conversation that promises to enrich your wellness journey. Chapters 00:00 The Evolution of Yoga and Personal Growth 02:11 The Birth of Yoga Tune Up 04:45 The Role of Fascia in Movement 06:51 Integrating Breath and Movement 09:12 The Journey of Self-Discovery through Yoga 11:31 Building Resilience and Community 13:54 The Science of Self-Care 16:31 The Impact of Technology on Wellness 18:52 Personal Definitions of Yoga 25:40 Understanding Fascia: The Body's Seam System 28:27 Fascia Health: Techniques for Longevity and Mobility 32:37 Integrating Therapy Balls: Timing and Techniques 38:52 The Vagus Nerve: Connection to Relaxation and Recovery 46:31 Longevity: Movement, Love, and Community 49:21 Timeless Principles of Yoga and Movement Stay In Touch With Jill Miller: Website: https://www.tuneupfitness.com/ Instagram: https://www.instagram.com/thejillmiller/?hl=en Stay In Touch With Anita Goa: Newsletter: http://anitagoa.com/anita/newsletter/ Website: http://www.anitagoa.com http://www.anitagoastudio.com (membership) Anita's Instagram: https://instagram.com/anitagoawellbeing Phases Podcast Instagram: https://instagram.com/thephasespodcast Facebook: https://www.facebook.com/anitagoawellbeing Keywords Yoga Tune Up, fascia, nervous system, Jill Miller, wellness, fitness, therapy balls

S4 · E2

Dec 18, 2025

53:50

Embracing Life's Lessons Through Ayurveda and Yoga with Dr. Nibodhi Haas

In this episode, Anita Goa host of The Phases Podcast talks with Dr. Nibodhi Haas to explore the profound teachings of Ayurveda and yoga, emphasising the importance of moment-to-moment awareness and the lessons life offers. They discuss the significance of embracing imperfection, the journey of conscious aging, and the role of Ayurveda as a blueprint for healthy living. The conversation highlights personal experiences with Ayurveda, the importance of humour, connection in life, practical steps for incorporating Ayurvedic principles into daily routines. Ultimately, they stress the transformative power of love and gratitude in leading a radiant and thriving life. Takeaways Life teaches us lessons moment-to-moment. Ayurveda and yoga provide essential frameworks for awareness. We can experience bliss in the present, not just in the afterlife. Embracing imperfection is key to personal growth. Aging should be viewed as a conscious journey, not a decline. Life is about phases, and each phase offers unique lessons. Ayurveda serves as a personalized blueprint for health. Self-discovery is a continuous journey influenced by our experiences. Service to others enriches our own lives and consciousness. Chapters 00:00 Introduction to Ayurveda and Radiant Living 02:24 Life Lessons and Awareness 04:49 The Nature of Divine Consciousness 06:54 Aging and Consciousness 09:35 Ayurveda: The Science of Life 11:57 Understanding Doshas and Individuality 14:50 Mindful Eating and Nutrition 17:16 Resources for Learning Ayurveda 28:03 The Joy of Relaxed Effort 29:02 Finding Humor in Life's Challenges 31:17 Acceptance and Non-Grasping 32:33 The Importance of Nutrition and Protein 40:50 Digestion and Hormonal Balance 49:17 Living with Purpose and Love Stay In Touch With Dr. Nibodhi: Website: https://www.nibodhi.com/ Instagram: https://www.instagram.com/dr.nibodhi/ Facebook: https://www.facebook.com/nibodhi.haas.108 Podcast Awakened Living with Nibodhi: https://www.nibodhi.com/podcasts/awakened-living-with-nibodhi Stay In Touch With Anita Goa: Newsletter: http://anitagoa.com/anita/newsletter/ Website: http://www.anitagoa.com http://www.anitagoastudio.com (membership) Anita's Instagram: https://instagram.com/anitagoawellbeing Phases Podcast Instagram: https://instagram.com/thephasespodcast Facebook: https://www.facebook.com/anitagoawellbeing Ayurveda, yoga, conscious aging, self-awareness, personal growth, mindfulness, spirituality, health, wellness, life lessons

S4 · E1

Dec 12, 2025

56:02

Season 3

From Curiosity to Compassion: Season 3 Finale, Highlights & Recap with Anita Goa

In this reflective solo episode, host Anita Goa wraps up Season 3 of the Phases podcast by sharing her favourite takeaways from each episode. Anita delves into the art of listening, the power of curiosity, and the profound insights gained from her conversations with guests like Manorama, Sue Hitzmann, Jillian Pransky, Anna Taylor and Laura Khoudari. From exploring the nervous system to understanding trauma and the beauty of aging, this episode is a heartfelt journey through the themes that have shaped the season. Join Anita as she celebrates growth, learning and the phases of life. Timestamps: [00:00] Introduction and Season Overview [05:00] Reflections on Listening and Interviewing [10:00] Insights from Manorama on Phases and Sanskrit [20:00] Sue Hitzmann on Fascia and Self-Care [30:00] Jillian Pransky on Restorative Yoga [40:00] Anna Taylor on Mindfulness and Compassion [50:00] Laura Khoudari on Trauma and Strength Training [60:00] Closing Thoughts and Gratitude Stay In Touch With Anita Goa: Newsletter: http://anitagoa.com/anita/newsletter/ WEBSITE: http://www.anitagoa.com http://www.anitagoastudio.com (membership) INSTAGRAM: https://instagram.com/anitagoawellbeing INSTAGRAM: https://instagram.com/thephasespodcast FACEBOOK: https://www.facebook.com/anitagoawellbeing Creative Commons - Attribution 3.0 Unported - CC BY 3.0 Music promoted by Copyright Free Music - Background Music For Videos 👉 / @podcastbackgroundmusic #PhasesPodcast #SeasonFinale #LifePhases #Curiosity #Growth

S3 · E7

Sep 12, 2025

39:27

Lifting Heavy Things: Healing Trauma One Rep at a Time with Laura Khoudari

In this enlightening conversation, Laura Khoudari shares her transformative journey from chronic pain and trauma to empowerment through strength training. They discuss the critical role of the nervous system in trauma recovery and how mindful strength training can foster healing. Laura also shares where yoga fell short. Laura emphasizes the importance of understanding trauma, the impact of cultural narratives, and the necessity of agency in the healing process. She also introduces her trauma-informed approach to strength training, highlighting the significance of listening to one's body and creating supportive conditions for effective practice. The discussion culminates in reflections on the intersection of yoga and strength training, and the evolving nature of Laura's work in the field. Chapters 00:00 The Journey of Healing and Change 08:41 Strength Training as a Path to Empowerment 14:51 Understanding Trauma and Its Impact 18:15 The Nervous System and Trauma Response 26:49 Navigating Personal Trauma and Boundaries 31:54 The Power of Personal Agency 34:07 Understanding Conditions for Success 36:19 Activation: The Heart of Movement 42:14 The Importance of Recovery 44:31 Embodied Strength Training: A Mindful Approach 49:11 Navigating Anxiety and Breath 51:31 Embracing Change and Personal Growth Stay In Touch With Laura: Website: https://www.laurakhoudari.com/ Substack: https://www.laurakhoudari.substack.com/ Stay In Touch With Anita Goa: Newsletter: http://anitagoa.com/anita/newsletter/ WEBSITE: http://www.anitagoa.com http://www.anitagoastudio.com (membership) INSTAGRAM: https://instagram.com/anitagoawellbeing INSTAGRAM: https://instagram.com/thephasespodcast FACEBOOK: https://www.facebook.com/anitagoawellbeing Creative Commons - Attribution 3.0 Unported - CC BY 3.0 Music promoted by Copyright Free Music - Background Music For Videos 👉 / @podcastbackgroundmusic trauma recovery, strength training, empowerment, nervous system, healing, personal growth, agency, mindful movement, embodied strength, trauma-informed training

S3 · E6

Sep 5, 2025

57:42

Weaving Mindfulness and Compassion in Our Yoga Practice, For Life w/Anna Taylor

In this insightful episode of the Phases podcast, Anita Goa welcomes Anna Taylor, a renowned yoga teacher from London and author of Weaving Mindfulness and Compassion into Yoga Teaching to discuss the transformative power of mindfulness and compassion in yoga. Anna shares her personal journey of navigating change, the challenges of writing from the heart, and the profound impact of self-compassion on her practice and teaching. Together, they delve into the essence of mindfulness, the importance of being a kind visitor to oneself, and how these practices can lead to a more authentic and connected life. Whether you're a seasoned yogi or new to the practice, this episode offers valuable insights and inspiration for everyone. Chapters 00:00Introduction and Personal Connection 03:29Navigating Change and Uncertainty 06:03The Essence of Mindfulness in Yoga 08:14Understanding Mindfulness and Its Challenges 10:40The Interconnection of Mindfulness and Yoga 13:05Defining Mindfulness and Its Importance 15:36Mindfulness as a Path to Wisdom 16:46The Role of the Body in Mindfulness 18:41Finding Connection and Belonging through Practice 20:35The True Purpose of Yoga 22:51Compassion as a Complement to Mindfulness 26:13Understanding Pain and Suffering 28:32The Power of Compassion 31:05Self-Confidence Through Compassion 34:46Creating Safe Spaces in Yoga 36:30Navigating Difficult Phases in Practice 39:47Embracing Non-Striving in Practice 44:32Finding Balance in Movement and Stillness 47:33The Journey of Self-Discovery Through Yoga Stay In Touch With Anna: Website: https://www.mindbodybalance.co.uk/ Instagram: https://www.instagram.com/anna_mindfulyoga/# Stay In Touch With Anita Goa: Newsletter: http://anitagoa.com/anita/newsletter/ WEBSITE: http://www.anitagoa.com http://www.anitagoastudio.com (membership) INSTAGRAM: https://instagram.com/anitagoawellbeing INSTAGRAM: https://instagram.com/thephasespodcast FACEBOOK: https://www.facebook.com/anitagoawellbeing Creative Commons - Attribution 3.0 Unported - CC BY 3.0 Music promoted by Copyright Free Music - Background Music For Videos 👉 / @podcastbackgroundmusic

S3 · E5

Aug 29, 2025

49:42

Redefining Stillness Beyond the Bolster. How Restorative Yoga Isn’t Just about Lying Still w/ Jillian Pransky

Join Anita Goa as she reconnects with Jillian Pransky, a seasoned restorative yoga teacher, to explore the transformative power of restorative yoga and nervous system regulation. In this insightful conversation, they delve into Jillian's evolving understanding of restorative yoga as a portable practice that transcends traditional stillness. Discover how embracing the present and respecting our differences can lead to deeper self-compassion and resilience. Whether you're new to yoga or a seasoned practitioner, this episode offers valuable insights to help you navigate life's challenges with grace and mindfulness. Chapters: Introduction and What Life Is Teaching Jillian Now (0:00) The Essence of Restorative Yoga (5:12) Evolving Practices and Personal Growth (12:45) Embracing Diversity and Oneness (20:30) The Art of Slowing Down (28:15) Practical Applications and Everyday Integration (35:50) Closing Thoughts and Future Insights (42:30) Stay In Touch With Jillian: Website: https://www.jillianpransky.com/ Instagram: https://www.instagram.com/jillianpransky/# Stay In Touch With Anita Goa: Newsletter: http://anitagoa.com/anita/newsletter/ WEBSITE: http://www.anitagoa.com http://www.anitagoastudio.com (membership) INSTAGRAM: https://instagram.com/anitagoawellbeing INSTAGRAM: https://instagram.com/thephasespodcast FACEBOOK: https://www.facebook.com/anitagoawellbeing Creative Commons - Attribution 3.0 Unported - CC BY 3.0 Music promoted by Copyright Free Music - Background Music For Videos 👉 / @podcastbackgroundmusic

S3 · E4

Aug 22, 2025

54:45

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