From Survival Mode to Sustainable Leadership (with Dr. Lizzy Perez & Joni Goodman)
In this deeply human and hopeful conversation, Amy Leneker welcomes her very first podcast guests to Less Stress, More Joy: Dr. Lizzy Perez and Joni Goodman—both leadership coaches, certified Dare to Lead facilitators, and champions of emotional intelligence and nervous system regulation.
Together, they explore the real cost of hustle culture, the hidden stress messages many leaders inherit, and why managing stress isn’t just a wellness strategy—it’s a joy strategy. From personal stress stories and nervous system tools to hobbies, play, and the courage to slow down, this episode is an invitation to lead—and live—with less stress and more joy.
Chapters:
00:00 — Meet the Guests
Dr. Lizzy Perez & Joni Goodman join Amy Leneker
04:30 — One Good Thing
Slowing down, nervous system trust & living with intention
09:00 — Our Stress Stories
Anxiety, hustle culture & inherited stress messages
14:00 — Stress Lives in the Body
Perfectionism, burnout & nervous system regulation
18:00 — Joy Is a Strategy
Vulnerability, play & emotional safety
22:00 — Tools to Reset Stress
Grounding, cold exposure, movement & pauses
26:00 — Hobbies & Fun
Reclaiming joy, where to find the guests & closing
🌟 What You’ll Learn in This Episode
- Why stress is a full-body experience, not just a mindset issue
- How inherited messages about hard work and productivity fuel burnout
- The surprising link between vulnerability and joy
- What nervous system regulation really looks like in everyday life
- Simple, science-backed tools to reduce cortisol and reset your stress response
- Why play accelerates habit change and builds joy faster
- The powerful question that changed Amy’s life:
- “What are your hobbies? What do you do for fun?”
- How joy can exist alongside ambition, leadership, and meaningful work
🧠 Memorable Moments & Insights
- Dr. Lizzy Perez shares how slowing down helped her trust her nervous system—and why talking out loud about your feelings can reduce cortisol.
- Joni Goodman opens up about anxiety, people-pleasing, and the cost of being “the one who always gets it done.”
- Amy reflects on the legacy of hustle culture and the invisible timelines we place on ourselves.
- The group discusses why many adults struggle to name joyful moments—and how vulnerability is required to experience joy.
- A powerful reframing: Managing stress isn’t just about survival—it’s about creating space for joy.
🛠️ Practical Stress-to-Joy Strategies Shared
- The 5-4-3-2-1 grounding exercise (using the five senses)
- Speaking your emotions out loud to activate the internal unloading effect
- Play as a shortcut to habit formation and joy
- Cold exposure for nervous system regulation
- Walking without electronics to avoid doom-scrolling
- Intentional pauses and breaks during facilitation and workdays
- Zumba, gardening, dancing, writing, thrifting, photography, travel, and more
💬 Call to Action
If you’ve ever answered “I don’t know” to the question “What do you do for fun?” let this episode be your invitation to rediscover joy, play, and rest—without guilt.
👥 About the Guests
Dr. Lizzy Perez
Leadership coach, facilitator, and researcher with a PhD in Leadership Studies.
Her work sits at the intersection of emotional intelligence, courage, perfectionism, and nervous system regulation.
- Website: lizzy-perez.com
- Instagram: @lizzyperezllc
- LinkedIn: Lizzy Perez (Elizabeth “Lizzy” Perez)
- Facebook: Lizzy Perez
Joni Goodman
Chief Breakthrough Officer of JDG Advisors, certified Dare to Lead facilitator, leadership catalyst, and author of Rappel.
Specializes in women’s leadership, emotional intelligence, and transformative facilitation.
- Website: jdgadvisors.com
- Book: Rappel (Available on Amazon and via her website)
- LinkedIn / Facebook / Instagram: Joni D. Goodman
📢 Stay Connected
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Less Stress. More Joy. Zero Toxic Positivity.
