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HBO and The Ringer's Bill Simmons hosts the most downloaded sports podcast of all time, with a rotating crew of celebrities, athletes, and media staples, as well as mainstays like Cousin Sal, Joe House, and a slew of other friends and family members who always happen to be suspiciously available.
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What if self-care wasn’t a luxury at all, but a set of small, repeatable habits that protect your health and energy every single day? We sit down with Dr. Massiel Perez-Calhoun—professor, author, and founder of Do Well at Being You—to flip the script on what it means to take care of yourself without the guilt or the fluff. Forget the stereotype of spa days and scented candles. We explore micro habits you can weave into real life in minutes and why those tiny choices make a big difference.
Dr. Perez-Calhoun shares her journey from personal trainer to educator and researcher, including her work on workplace wellness and why people struggle to participate. She breaks down the pillars of sustainable self-care: stress and emotional regulation, physical health and disease prevention, restoration and sleep, relationships and community, boundaries and purpose, and self-respect anchored in your values. We talk about using breathwork before meetings, affirmations to prime focus, water breaks between tasks, stretching during errands, gratitude lists on commutes, and lunch walks that reset the nervous system. These aren’t add-ons; they’re a blueprint for avoiding burnout.
We also get practical about preventive care. Annual checkups, blood pressure tracking, and paying attention to “silent” signals like fatigue or muscle twitches can catch problems early. Dr. Perez Calhoun underscores how ignoring the body’s dashboard is like driving with the low-oil light on—something will give. By responding sooner, we model healthy behavior for kids and colleagues, we protect our relationships, and we make better choices with our limited time. The message is simple: adapt your routines to the season you’re in, trade minutes for habits that compound, and let purpose and joy be part of your daily currency.
Connect with Dr. Massiel Perez-Calhoon @dowellatbeingyou
Subscribe, share this episode with someone who needs a nudge toward sustainable self-care, and leave a quick review to help more listeners find the show. What micro habit will you start today?
Follow me on Instagram - @sparking.radiance
Chapters
1. Setting The Stage For Self-Care (00:00:00)
2. Dr. Perez Calhoun’s Journey (00:01:44)
3. Redefining Self-Care Beyond Indulgence (00:04:59)
4. Micro Habits For Busy Parents (00:09:18)
5. From Guilt To Self-Awareness (00:13:42)
6. Seasons Of Life And Losing Track (00:18:20)
7. Health Numbers, Risks, And Wake-Up Calls (00:22:47)
8. Five Pillars And Doable Daily Actions (00:27:08)
9. Community, Hobbies, And Time As Currency (00:31:10)
20 episodes
