# Sunday Set Up Ep. 54: The Power of Saying No

Page: https://stenobird.com/podcast/heal-squad-x-maria-menounos-435348/sunday-set-up-ep-54-the-power-of-saying-no
Text version: https://stenobird.com/podcast/heal-squad-x-maria-menounos-435348/sunday-set-up-ep-54-the-power-of-saying-no.md
Podcast: [Heal Squad x Maria Menounos](https://stenobird.com/podcast/heal-squad-x-maria-menounos-435348)
Published: 2026-09-13T07:00:00+00:00
Episode link: https://pscrb.fm/rss/p/traffic.megaphone.fm/BUZZ6900684070.mp3
Audio file: https://pscrb.fm/rss/p/traffic.megaphone.fm/BUZZ6900684070.mp3
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JSON: https://stenobird.com/v1/public/podcasts/heal-squad-x-maria-menounos-435348/episodes/sunday-set-up-ep-54-the-power-of-saying-no
Duration seconds: 1521

## Resource

Happy Sunday! Welcome to Heal Squad's The Sunday Set Up. Life lessons to help you start the week. This week, we talk about one of the hardest words for so many of us to say: no. Not “no, because…” Not “no, but maybe…” Just no.We talk about why we feel the need to explain ourselves, especially when we’re used to giving so much of our time and energy to other people. And how the moment we start offering reasons for our decision, we may be handing someone else the opportunity to question those reasons, challenge them, and suddenly turn our boundary into a negotiation. We also talk the power of silence, why it can make us so uncomfortable that we start talking just to fill the space, and how learning to sit with that discomfort can help us stop giving our power away. Because we’re allowed to need time for ourselves. We’re allowed to rest. And we’re allowed to say no without convincing anyone else that our reason is good enough. This week, ask yourself: Where am I overexplaining my boundaries? Whose approval am I looking for when I say no? And what would happen if I simply said no — and let that be enough? Have a great week, Heal Squad. We’ll Talk Shawtly! Join us at our Canyon Ranch 2026 Retreat: https://www.canyonranch.com/lenox/retreats/heal-retreat-maria-menounos HEAL SQUAD SOCIALS IG: https://www.instagram.com/healsquad/ TikTok: https://www.tiktok.com/@healsquadxmaria HEAL SQUAD RESOURCES: Heal Squad Website:https://www.healsquad.com/ Heal Squad x Patreon: https://www.patreon.com/HealSquad/membership Maria Menounos Website: https://www.mariamenounos.com Airbnb: https://www.airbnb.com/host Medjet: medjet.com ABOUT MARIA MENOUNOS: Emmy Award-winning journalist, TV personality, actress, 2x NYT best-selling author, former pro-wrestler and brain tumor survivor, Maria Menoun…

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