The Charlene Gisele Show

What if aging is not something you simply accept, but something you can actively influence?

In this conversation, Dr. Elena Seranova looks at aging the way hackers look at locked systems. Armed with a PhD in stem cell biology, she launched NMN Bio as a direct challenge to the idea that your body’s timeline is fixed and to bring real longevity science into the hands of people who want more from life. Rigorous by training and unafraid to question anything labeled normal, she debunks bad science by building a new path forward. In her world, longevity is a system waiting to be rewritten.

We explore what it really takes to protect brain health, energy, focus, and recovery in a high-pressure world. Elena explains why modern professionals are more depleted than they realize, how stress, poor sleep, light exposure, and nutrient deficiencies can quietly affect concentration and performance, and what role supplements like magnesium, melatonin, NMN, and NAD can play in supporting cognitive and physical resilience.

 

Timestamps

00:00 Aging, the brain, and why modern life drains our energy

02:34 Elena’s background in neuroscience, aging, and stem cell biology

06:30 Nutrition, sleep, and the hidden drivers of brain fog and poor focus

11:19 Melatonin, sleep quality, and what to know about dosage

17:00 Magnesium, stress, and why high performers may need more support

21:40 Organic vs inorganic magnesium and what actually gets absorbed

27:22 How to think about supplement quality, safety, and what to check before buying

36:18 NAD vs NMN, energy production, and why they matter as we age

47:18 Elena’s daily approach to NMN, recovery, and long-term support

54:41 Practical stress-reset tools for high performers

59:06 The 40 Hz focus and sleep soundtracks Elena uses for deep work and travel

1:03:26 Pregnancy, supplement safety, and where to find Elena’s products

 

What We Cover

Brain fog, energy decline, and why high performers need to think differently about aging

How processed food, insulin spikes, and stress affect focus and cognitive performance

Why evening routines, light exposure, and circadian rhythms matter more than most people realize

Melatonin, GABA, and how to think about sleep support more intelligently

Magnesium and why form, absorption, and formulation matter

How to approach supplements without becoming overwhelmed

The difference between NAD and NMN and why Elena believes NMN matters for longevity

Jet lag, travel, and how to reduce the disruption of changing time zones

Practical ways to regulate stress without stepping away from ambition or responsibility

Why meditation, breathwork, and magnesium baths can support recovery

How 40 Hz sound can be used for deep work, sleep, and travel recovery

 

Key Takeaways

Modern life places a real cognitive and biological load on the brain.

Poor sleep, stress, light exposure, and nutrient depletion can quietly reduce focus and resilience.

Melatonin can be useful, but more is not always better.

The form of magnesium matters because absorption and function are not the same across products.

Third-party testing and transparent sourcing are basic standards worth checking for.

NAD is central to energy production, and NMN is one way to help replenish it.

Consistency in sleep and daily routine can support recovery more than one-off hacks.

Stress management does not have to mean stepping away from a full life.

Short, repeatable practices can help shift the body out of stress mode during the day.

Human connection and supportive relationships also play a real role in health and recovery.

Longevity works best when it is approached as a system, not a single solution.

 

Guest Resources

Visit Elena Seranova’s website: https://nmnbio.co.uk/

Connect with Elena on LinkedIn:https://www.linkedin.com/in/elenaseranova/

Get Elena’s products here:
Day & Night Bundle: https://nmnbio.co.uk/collections/bundles/products/day-night-bundle-nmn-500mg-nad-brain-oh-mg-magnesium

Evening Magnesium: https://nmnbio.co.uk/products/oh-mg-relax-dream-repair-evening-magnesium

Elena's Jetlag reset protocol: https://nmnbio.co.uk/blogs/news/how-to-offset-jetlag-in-less-than-24-hours

Use the code “CHARLENE” to get a 5% discount.

Soundtracks Elena mentioned:
40 Hz for "deep sleep" on a plane: https://youtu.be/QqQ5fYc8WqM?si=mrHVEs3WmfSJc18G

40 Hz for morning deep work: https://youtu.be/TVNciuZac3I?si=MrHWeZggl9vZXqaI

 

If you enjoy this conversation, you can also go back and listen to Elena’s first appearance on the show for an earlier deep dive into her work and approach to longevity: https://www.youtube.com/watch?v=7zdxUK_au0c&t=2001s

Connect With Me
🌍 Website: https://charlenegisele.com
📸 Instagram: https://instagram.com/charlenegisele
💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/
✉️ Subscribe to my Life Less Burnt Out Newsletter: https://charlenegisele.com/newsletter/

What does it really take to walk away from everything you know and build something entirely new? In this conversation, Preethi Nair, author, storyteller, and founder of a storytelling consultancy, Kiss the Frog, shares how rejection, redundancy, and eight months of pretending to go to work led her to self-publish, reinvent herself, and build a career through story.

We talk about the alter ego she created to promote her first book, the risks she took to get her work noticed, and how that journey eventually led to literary success. Preethi also shares the story behind Unravelling, why she turned down a traditional publishing deal, and how the project grew into a one-woman West End show where she performed 22 characters despite never acting before.

This episode is about reinvention, courage, identity, and why storytelling matters not just in books, but in leadership, business, and the way we shape our own lives.

 

Timestamps

00:00 Eight months in a suit: pretending to go to work after redundancy

01:49 Why Preethi became a management consultant instead of a writer

04:22 The day her leaving came and what happened next

06:17 Creating Prue: designing a fearless alter ego from scratch

08:39 Pitching journalists as Prue and stacking eight months of press coverage

17:28 The petrol crisis, a stranger's cottage in Yorkshire, and starting again

24:49 Turning down a publisher deal to self-publish on her own terms

28:24 Rehearsing 22 characters for 18 months to perform in London's West End

36:18 How storytelling became a strategic tool for leaders in banking and law

44:29 Why story is 22 times more memorable than data

49:01 How to find your theme and structure a story that lands

58:36 The one misconception about storytelling Preethi wants to correct

 

What We Cover

Preethi’s journey from rejection and redundancy to self-publishing success

The alter ego she created to promote her book and build confidence

What it looked like to keep going while pretending everything was fine

How she turned creative vision into strategy and action

Why she chose to walk away from a traditional publishing deal

What the Meisner technique taught her about honest communication and presence

How storytelling became a strategic business tool for senior leaders in banking and law

What performing 22 characters taught her about presence and identity

The connection between storytelling, self-belief, and reinvention

Why storytelling matters in leadership, teams, and organizational culture

How leaders can use story to make data more human and memorable

 

Key Takeaways

The story you tell yourself can either keep you stuck or move you forward.

Reinvention often begins before you feel ready or have outside validation.

Confidence can be built through action, even if it starts out borrowed.

Creativity works best when it is paired with strategy and persistence.

Success means more when it reflects your values, not just external approval.

Sometimes the right path means walking away from what once felt like the goal.

Stretching beyond your comfort zone can help you discover your real voice.

Storytelling is not only for authors or performers. It is a powerful leadership skill.

People connect more deeply with meaning and narrative than facts alone.

Great storytelling starts with clarity about the message you want people to remember.

 

Guest Resources

Preethi Nair’s website: https://preethinair.com/

Read Preethi's latest novel Unravelling: https://www.amazon.co.uk/Unravelling-Preethi-Nair/dp/1998997294/ref=cm_cr_arp_d_product_top?ie=UTF8

Connect with Preethi on LinkedIn: https://www.linkedin.com/in/preethi-nair-29471a4/

Connect with Preethi on Instagram: https://www.instagram.com/writerwala/

Connect With Me
🌍 Website: https://charlenegisele.com
📸 Instagram: https://instagram.com/charlenegisele
💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/
✉️ Subscribe to my Life Less Burnt Out Newsletter: https://charlenegisele.com/newsletter/

What does it really take to perform at a high level without running yourself into the ground? In this conversation, Steven MacGregor, CEO of the General Counsel Wellbeing Network and Senior Advisor at McKinsey & Company, shares practical insights on sustainable performance, recovery, stress management, and why well-being is not separate from success, but foundational to it.

We explore the unique pressures facing senior legal professionals, especially in-house counsel, and discuss how leaders can work more rhythmically, recover more intentionally, and regulate stress before it turns into burnout. Steven also explains how lessons from elite sport can be translated into modern leadership, including what HRV can reveal about stress, the power of breathwork, and how short reset practices can improve decision-making under pressure.

The conversation also goes deeper into what it means to stay steady in uncertain times. From intrusive thoughts and 3 a.m. anxiety to dopamine-driven coping habits, gratitude, journaling, and psychological distancing, this episode offers grounded tools for anyone navigating pressure in a demanding world.

Timestamps
00:00 Why resetting your nervous system matters
02:36 Steven’s background and how he began working with the legal community
06:27 Why in-house lawyers and GCs face unique pressure
13:16 The biggest well-being challenges facing senior legal leaders
17:45 HRV, recovery, and what executives can learn from elite athletes
20:34 A practical three-minute reset for stress and decision-making
28:42 The physiological sigh and fast nervous system regulation
34:37 Control the controllables during uncertainty and crisis
42:11 What to do when anxiety spikes at 2 or 3 a.m.
48:27 Psychological distancing, gratitude, and reframing difficult experiences

What We Cover

Sustainable performance and why recovery matters

The specific pressures facing GCs and in-house counsel

Leadership, workload, and the need for more rhythmic working

How athletic training shaped Steven’s approach to performance

HRV as a tool for stress awareness and recovery

Breathwork, body scans, and quick reset practices

The physiological sigh and how to use it in daily life

How to respond to uncertainty by focusing on what you can control

Coping with intrusive thoughts, rumination, and middle-of-the-night anxiety

Gratitude, reframing, and psychological distancing as resilience tools

Key Takeaways

Recovery is not a luxury. It is part of sustainable high performance.

Small interventions can create meaningful shifts in stress and focus.

Leaders perform better when they work with rhythm rather than constant intensity.

HRV can help people better understand the relationship between stress and recovery.

Breathwork and short pauses can improve thinking during high-pressure moments.

You feel stronger in uncertainty when you focus on what you can control.

Poor sleep and chronic stress make reactive coping habits more tempting.

Writing worries down can reduce rumination and mental overload.

Support, perspective, and shared vulnerability matter during difficult periods.

Reframing hard experiences can create more resilience, perspective, and gratitude.

Guest Resources

General Counsel Wellbeing Network: https://www.gcwellbeing.org/ 

Steven’s LinkedIn: https://es.linkedin.com/in/spmacg 

Connect With Me
🌍 Website: https://charlenegisele.com
📸 Instagram: https://instagram.com/charlenegisele
💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/
✉️ Subscribe to my Life Less Burnt Out Newsletter

What does modern etiquette really mean in today’s high-pressure professional world? In this conversation, Alison shares how etiquette goes far beyond table manners and becomes a powerful tool for leadership, executive presence, networking, communication, and self-respect.

We explore how to stay composed under pressure, recover after losing your temper, navigate swearing in professional settings, and exit conversations gracefully at networking events. Alison also shares thoughtful advice on appearance, grooming, makeup, professionalism, and how to show up as your most polished and authentic self.

From big law to the White House, this episode is full of practical insights for ambitious professionals who want to lead with confidence, kindness, and composure.

Timestamps
00:00 Why etiquette matters for leadership
01:29 What modern etiquette really means
02:03 Work etiquette and executive presence
04:01 Anger, composure, and leadership under pressure
08:20 Is swearing always bad etiquette?
13:56 Networking etiquette, cocktails, and canapés
22:47 How to politely exit a conversation
28:32 How to join a group when you’re alone at an event
30:18 Female leadership, femininity, and authenticity
45:33 Lessons from briefing the president and traveling on Air Force One

What We Cover

The modern definition of etiquette

Executive presence and workplace perception

Leadership through composure, kindness, and respect

How to recover after losing your temper at work

Swearing and professionalism in office culture

Networking etiquette and how to mingle confidently

Graceful ways to exit or enter conversations

Etiquette around makeup, grooming, and personal style

Authenticity for women in high-powered careers

Lessons on calm, honesty, and perspective from high-stakes environments

Key Takeaways

Etiquette is less about perfection and more about kindness, integrity, and respect.

Executive presence is shaped by how you carry yourself, communicate, and treat others.

Composure under pressure is a leadership advantage at every level of an organization.

Owning mistakes clearly and sincerely can strengthen trust and reputation.

Swearing may be common, but restraint often elevates how others perceive you.

Strong networking is built on presence, clarity, and genuine attention.

Authenticity matters more than performing a version of success that is not yours.

Most situations feel urgent, but very few are true emergencies. Perspective changes everything.

Guest Resources
Alison’s Book about Career: https://elevateetiquette.com/book
Alison’s Instagram: https://www.instagram.com/elevateetiquette/?hl=en
Alison’s LinkedIn: https://www.linkedin.com/in/alison-m-cheperdak-b0215141
Alison’s Website: https://elevateetiquette.com/about

 

Connect With Me
🌍 Website: https://charlenegisele.com
📸 Instagram: https://instagram.com/charlenegisele
💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/
✉️ Subscribe to my Life Less Burnt Out Newsletter

To mark World Sleep Day, we’re diving into one of the most important, and misunderstood, pillars of wellbeing: sleep.

Sleep is something we all need, yet for many high-performing professionals it becomes one of the hardest things to achieve.

In this episode, I’m joined by sleep physician Dr. Joshua Kovoor to explore the science of insomnia, why high achievers often struggle with sleep, and what actually helps restore a healthy relationship with rest.

Drawing from both clinical experience and personal stories of burnout and chronic insomnia, we unpack the hidden mechanisms behind sleepless nights, including sleep anxiety, cortisol dysregulation, sleep erosion, and the pressure to “try harder” to fall asleep.

Dr. Kovoor explains why sleep doesn’t respond to effort the way productivity does, and how the very traits that make someone successful can sometimes make sleep harder to access.

We also dive into the biology of sleep, including circadian rhythm, sleep pressure, cortisol patterns, REM sleep, and the common habits that quietly sabotage recovery, such as alcohol, late-night work, binge-watching, and digital overstimulation.

Most importantly, we explore practical ways to rebuild a healthier relationship with sleep, from wind-down routines and behavioral changes to relaxation techniques and lifestyle adjustments that support the body’s natural sleep systems.

If you’ve ever struggled with insomnia, burnout, or racing thoughts at night, this conversation will help you understand what’s really happening in your body, and how to start repairing your sleep in a sustainable way.

⚠️ Disclaimer:

The information shared in this episode is for educational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional for personalized medical guidance.

Timestamps
0:00 – Introduction

3:15 – Charlene’s personal journey with chronic insomnia and burnout

7:40 – What clinically defines insomnia vs temporary sleep issues

12:20 – Why high performers and lawyers often struggle with sleep

18:30 – The concept of “sleep erosion” and modern productivity culture

26:10 – Circadian rhythm explained: light, cortisol, and biological clocks

36:45 – The “sleep pressure balloon”: how the body builds sleep drive

46:20 – Evening habits that sabotage sleep (alcohol, screens, work stress)

57:50 – Wind-down routines, relaxation techniques, and better sleep habits

1:10:30 – Final insights and how to work with Dr. Joshua Kovoor

What We Cover

The difference between acute insomnia and chronic insomnia

Why high achievers often develop sleep problems

How sleep anxiety and effort can worsen insomnia

The science of circadian rhythm and melatonin

What “sleep pressure” is and how it builds throughout the day

How cortisol dysregulation affects sleep

Why alcohol and binge-watching disrupt sleep architecture

The role of routines and wind-down rituals

Practical strategies to rebuild a healthy relationship with sleep

Key Takeaways

Sleep cannot be forced, it emerges when effort is reduced.

Chronic insomnia often develops after prolonged sleep deprivation.

Circadian rhythm and sleep pressure work together to regulate sleep.

Anxiety and stress hormones like cortisol can disrupt sleep onset.

Alcohol may sedate initially but fragments REM sleep.

Consistent wind-down routines help the brain transition into sleep.

Small behavioral changes can dramatically improve sleep quality.

Understanding sleep biology empowers better recovery and performance.

Guest Resources
Dr. Joshua Kovoor

Website: joshuakovoor.com

LinkedIn: https://au.linkedin.com/in/joshua-kovoor-166942225

Connect With Me
🌍 Website: https://charlenegisele.com

📸 Instagram: https://instagram.com/charlenegisele

💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/

✉️ Subscribe to my Life Less Burnt Out Newsletter

 

Struggling to fall asleep? 🌙

Listen to this episode — “Guided Sleep Meditation: A Relaxing Walk Through Meadows and Moonlight” — and let your mind gently unwind, release the day, and drift into deep, peaceful sleep.

https://charlenegisele.com/podcast/guided-sleep-meditation-a-relaxing-walk-through-meadows-and-moonlight/

 

If this episode resonated with you, share it with someone navigating burnout, insomnia, or high-pressure careers.