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The Sophia Chang Show: Books. Biceps. No BS.

The Sophia Chang Show: Books. Biceps. No BS.

Auteur(s): The Sophia Chang Show
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 A show that says out loud what you need to hear. Hosted by Sophia Chang, disabled dancer turned Reese's Book Club LitUp author whose first deadlift solved 8 years of chronic pain. The world's first iPod silhouette shares Hollywood tales, digital minimalism, and strength training through chronic illness. Featuring debut authors, fitness experts, and traditional publishing's most honest voices. Plus solo episodes on building platform off social media, adult friendships, and full Gryffindor pride. Allergic to toxic positivity? This show makes it okay to tell the truths you're afraid to say.The Sophia Chang Show Art
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  • Ep 74: STOP Stretching. Do This Instead: Fascia Exercises for Writers in Pain w/ Erin Tietz

    Ep 74: STOP Stretching. Do This Instead: Fascia Exercises for Writers in Pain w/ Erin Tietz
    Mar 3 2026
    STOP stretching! Your body is a gummy worm.No, I haven’t gone John Mayer on you.I've been working with fascia expert Erin Tietz for years, and she's the only one whose exercises provided any relief during my bedridden sciatica years. She’s helped over 120,000 people around the world and now she’s on The Sophia Chang Show to explain what fascia is and walk you through two exercises you can do RIGHT NOW at your desk.Chronic pain doesn't just live in your body—it rewires who you are. This episode could very well change the way you relate to your body and your very identity.Watch the video version, the demos are priceless. Then sign up for a FREE GUIDE "5 Daily Desk Habits" with Erin's exclusive discounts for listeners of The Sophia Chang Show!https://www.sophiachang.com/deskBest Quotes:"If you take away muscles, skin, bones, organs, you still have the same shape because our fascia is that integrated into every part of our body.""My embodiment slowly dissipated. I just started losing a little bit of who I was."IN THIS EPISODE:• Why stretching might actually be making your pain worse• Two fascia exercises you can do at your desk in under 5 minutes• The SEE method: Shorten, Engage, Elongate• What your nervous system is trying to tell you (and why your jaw just unclenched)• How 10 years of PT and injections failed—and 10 minutes of fascia work didn'tTIMESTAMPS:00:00 Gummy Worm Back?01:09 What is Fascia and Why Are We Obsessed w/ It?03:27 Why I Don't Stretch Anymore05:09 SEE = Shorten, Engage, Elongate05:55 Exercise #1 Trap Release (Not a Music Album)08:33 Is Your Tissue Talking to You?09:59 Living in Overwhelm or Burnout? (Fascia and Your Nervous System)12:57 Exercise #2: Wrist Twist16:18 10 Years of PT and injections resulted in disembodiment17:40 Daily Fascia: Courses and ResourcesGET YOUR FREE GUIDE 5 Daily Desk Habits That Ended 8 Years of Chronic Pain ⁠https://bit.ly/dailydesk⁠(includes 50% off Neck Relief Course on DailyFascia and $15 off 1-on-1 with Erin)GUEST:Erin Tietz is a fascia health practitioner and movement teacher devoted to helping people reconnect with their bodies and unlock their natural resilience. As the founder of Daily Fascia, she blends science, creativity, and compassionate guidance to empower others to restore balance, relieve pain, and move with freedom. Through her courses, workshops, and online community, Erin inspires lasting transformation while creating a legacy of healing and vitality for her family and beyond.FIND ERIN: Website https://www.dailyfascia.comReverse the Wear of Sitting: Fascia Healing for Full-Body Relief DailyOM course https://bit.ly/dailyomsittingPatreon https://www.patreon.com/DailyFasciaSophia Chang is a Reese's Book Club LitUp fellow, disabled dancer, and the world's first iPod silhouette model. She teaches Character First writing with Daniel David Wallace, coaches new podcasters, and believes deadlifts can change your life. She will make out with your dog. Learn more at: www.sophiachang.comSign up for my newsletter to get more unfiltered truths and a free trad publishing bundle: https://thesophiachang.substack.com/No social media! Newsletter is the ONLY way to stay connectedPodcast content is for entertainment purposes only and does not constitute medical advice. Always consult a healthcare professional.TOPICS: fascia for writers, desk pain relief, chronic pain recovery, fascia activation exercises, writers health, sitting pain solutions, connective tissue, nervous system healing, vagus nerve fascia, writing career wellness, body pain writers, fascia vs stretching, SEE method fascia, trap release exercise, wrist pain writers
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    21 min
  • Ep 73: I’m a Failure: The Real Reason I Started a Podcast

    Ep 73: I’m a Failure: The Real Reason I Started a Podcast
    Feb 3 2026

    I started a podcast because I'm a loser.

    This episode is the origin story I've never told: going blind, ending up in a wheelchair, and the freedom that comes with nothing left to lose. (Any Janis Joplin fans here?)

    It's about the almost-but-not-quite Hollywood successes, my dad's mountain range philosophy, and why Navy SEALs know something about drowning the rest of us need to hear.

    But really, it’s about this:

    The more I owned my loser status, the more people related to me. And I hope it gives you courage to own your failures too.

    Best Quotes:

    "Everyone is performing success all the time, even when we're drowning. Especially when we're drowning."

    "I was the silent Asian. To this day, we still play this game. We watch TV and we see an Asian, we're like, oh, silent Asian. That Asian never gets to speak."

    IN THIS EPISODE:

    • Elijah Wood was my dream prom date
    • How to be on TV and still feel like a failure
    • The $1 million conversation that set me free
    • Why my life is one long Navy SEAL drown-proofing drill
    • What my dad would say about Beck's "Loser" hitting #10 on Billboard 100


    TIMESTAMPS:

    00:00 Why I Started My Podcast

    00:34 Blind and Paralyzed

    00:57 Beck & My Hollywood Dreams

    03:37 Failure & the Asian Dad

    04:30 The $1 Million Story

    05:24 The Bottom Bounce: Navy SEALs Know How to Sink

    06:54 Owning Failure Publicly

    09:21 The Loser's Anthem

    10:36 Join Us at the Bottom


    FREE Are You Ready for Traditional Publishing decision tree: https://bit.ly/freeflowchart

    Sign up for my newsletter to get more unfiltered truths. https://thesophiachang.substack.com/

    No social media! Newsletter is the ONLY way to stay connected

    Sophia Chang is a Reese's Book Club LitUp fellow, disabled dancer, and the world’s first iPod silhouette model. She hosts The Sophia Chang Show, coaches new podcasters, and believes deadlifts can change your life. She will make out with your dog. Learn more at: www.sophiachang.com

    Podcast content is for entertainment purposes only. Don't jump into a pool with your hands tied, obvs.

    TOPICS: bottom comeback, podcast origin story, failure in publishing, Asian American author, minorities in Hollywood, traditional publishing struggles, writing community, imposter syndrome writers, creative career failure, disability and creativity, honest publishing podcast
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    11 min
  • Ep 72: My Digital Minimalist Morning: Simple Routine for 2026

    Ep 72: My Digital Minimalist Morning: Simple Routine for 2026
    Jan 6 2026

    Happy New Year!

    Still looking for a resolution you’ll break in the third week of January? I've got one that actually helped me when I was too depressed to get out of bed.

    This episode is a moment-by-moment peek behind the curtain into my morning as a digital minimalist.

    No phones, lots of protein, and how I'm a Cullen vampire.

    Best Quotes:

    "This is not medical advice. Don't listen to something you hear from a podcaster who decided she would spend her life being an actor, a dancer, and a writer."

    "I'm a Twilight vampire, I'm a Cullen. You know, where I'm a vegetarian. I only eat animals. No, I would probably eat human too if I was a vampire."

    "I'm not a completely insane dictator who's leading the world. I don't need to be on my phone. I'm not that important. Nobody really cares."

    IN THIS EPISODE:

    • Why my phone sleeps outside my bedroom (how the night before sets up your morning)

    • Pushing my face into the screen to stare at the sun: Huberman Labs taught me this?

    • The electrolyte + creatine combo that changed everything

    • That time an acupuncturist put me on a 25-hour cauliflower diet

    • Why I eat animal protein 6-7 times a day (vampire life chose me)

    • The vegetable hack that keeps me full for hours! (I wish this were clickbait but I actually do this)

    • Breakfast outside like I'm Simon Cowell on a yacht

    • How this routine pulled me out of depression and off the doom scroll

    • Why women need to eat within 30 minutes of waking up (cortisol spikes are real)

    Timestamps:

    00:00 Move Over Huberman, Chang Labs is Here

    00:46 No Phones in the Bedroom

    01:14 Is Sunlight Hurting My Eyes?

    02:55 Electrolytes + Creatine

    04:39 Cauliflower, Rice, Fried Fish Diet??

    05:45 Vampire levels of meat

    07:33 Breakfast outside like I'm Simon Cowell

    08:53 A Year Ago I Was Too Depressed to Get Out of Bed

    09:57 AM Cortisol spikes in women

    10:06 Share your morning routine with me on Substack or comment below

    Resources Mentioned:

    • Seeking Health Optimal Electrolytes (with creatine) https://amzn.to/49lfMy6

    • Seeking Health Vitamin D drops https://amzn.to/49lmwMm

    Affiliate links may credit me much-appreciated 5 cents

    Got your own digital minimalist morning tips? Drop them in the comments on YouTube or share them with me on Substack! Let's help each other optimize our mornings.

    Sign up for my newsletter Books. Biceps. No BS. https://thesophiachang.substack.com/

    You'll get a FREE flowchart: Are You Ready for Traditional Publishing? and access to Ask Sophia Q&A!


    Sophia Chang is a Reese’s Book Club LitUp fellow, disabled dancer, and extroverted writer. She hosts The Sophia Chang Show podcast, teaches Character First writing with Daniel David Wallace, and believes deadlifts can change your life. She will make out with your dog. Learn more at: www.sophiachang.com


    Podcast content is for entertainmentpurposes only and does not constitute medical, health, or fitness advice.


    Topics

    digital minimalism, morning routine, wellness, self-care, lifestyle changes, mental health, productivity, health tips, mindfulness, personal growth
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    11 min
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