Triangle 411
Society & Culture
About
Trusted, long-time print and broadcast journalist, Mary Insprucker, produces and hosts Triangle 411, the pulse that moves the world today. This one-size-fits-all Podcast, with a local, national, and international audience, is a vibrant collection of stories, medical breakthroughs, what’s trending, help, hot topics, entertainment, social good, events and boundless other adventures. Engaging interviews are compelling, witty and sneak behind the scenes for fresh twists on old subjects. A conversation pit of comedians, politicians, authors, chefs, sports figures, experts, the common and the uncommon are featured. National and local topics include career advice, marketing tips , environmental solutions, input from officials, local heroes, interviews with Iron Chef Justin Sutherland, Dr. Brooks/What Color is Your Parachute, Sembroski-first citizen crew member in space, YouTube's Holderness Family, Women's US World Cup Champ Jessica McDonald and James Beard finalist Chef Cheetie Kumar,
Episodes
- TRAVEL: HOLIDAY OR ANYTIME--LIKE AN EXPERT: BEHIND THE SCENES HACKS/TRICKS TO EASY, SAFE, FUN TRAVEL
Aviation analyst Jay Ratliff provides insights on booking inexpensive flights, selecting optimal seats, and enhancing air travel safety, including procedures for lithium batteries and evacuations.
- SOCCER-SOCCER: THE SOCCER TOURNAMENT INTRODUCES TST “MIXED”
The Soccer Tournament is introducing TST Mixed, scheduled for May 27-June 1, 2026, at WakeMed Soccer Park in Cary, N.C. Notable participants mentioned include Hope Solo and the Wrexham Red Dragons.
- PAIN, GRIEF, SUFFERING, LOSS—HOW TO SCRAPE TRAGEDY OFF YOUR BONES
Business transformation coach Larry Freeborg shares strategies for moving on after spousal death or life trauma, drawing from his company Stepping Through the Gate and his book, Always At Choice.
- HOLIDAY BLUES: A “UNIQUE” WAY TO BEAT THEM
Psychologist and author Catherine Aponte shares potentially unconventional advice for managing holiday blues. Aponte completed graduate work in Clinical Psychology at Duke University.
- SCHOLARSHIPS!!!! Hurry—applications close March 3, 2026
The North Carolina Community Foundation is offering more than 130 scholarships for college students. Among these are the Disaster Relief and Resilience Scholarships. The application period closes on March 3, 2026.
- Christmas Carols—History-Serenade-Free Songs
History, favorites, the 129 AD ‘Angels Hymn,’ Forbidden Carols, Laurelyn Dossett sings and talks about her composition for the NC Symphony. Non-Profit—recycle Christmas Tress to save the dunes-Surfrider Foundation--Oldie but Goodie Repeat-…
- COOKIE EXCHANGE
How to bake for, attend, and host a successful cookie exchange, prizes, preparation, invitations, set up, cookie recipes, tips from Joan Baumer/ Crepe Cakerie will have sugarplums dancing in your head.
- BLACK FRIDAY NINJA-STYLE SHOPPING: SUCCESS/SURVIVAL KIT
Twenty-year experts, Allie Wells and Jessiey Insprucker, share EVERYTHING you need to know about Black Friday Shopping Success: battle plans, trends, map-outs, strategy, online/brick mortar, stampedes, bargains, warriors
- TITANIC GHOST? ALYSON RICHMAN’S BOOK, “THE MISSING PAGES,” EXPLORES
After catastrophe strikes, Titanic passenger Harry Widener’s last known words were that he must return to his cabin to retrieve his latest treasure. Neither the young man nor the book is ever seen again. Ghost, hauntings, Halloween, All So…
- COLLEGE AFFORDABILITY SIMPLIFIED
Dr. Rachel Rubin of Spark Admissions, earned international media attention in 2012, while at Harvard, for her groundbreaking research on how the 75 most selective U.S. colleges and universities make admissions decisions. Using a strategic,…
- MEDITATION: HEART RHYTHM MEDITATION-Un-stick emotions, magnetize heart energy to influence those who control your lives and finding your purpose
Puran and Susanna Bair of iamHeart school, authors Living from the Heart: A Guide to Heart Rhythm Meditation and Energize Your Heart in 4 Dimensions , meditation, health, women’s health, mental health, destress, control emotions
- ARTIST-CHAS FAGAN—STATUES: Capitol’s Reagan, Billy Graham-Young Neil Armstrong, Rosa Parks, Freedom’s Charge
Chas Fagan talks about being self-taught, researching subjects, incorporating history, Portraits of US Presidents & Barbara Bush US Stamp, The Pursuit of Happiness , memories, stories, art, sculptures
- TRAVEL: BACKYARD JOURNEYS-SCOTT MASON, WRAL-TV’s Tar Heel Traveler
Travel, North Carolina, local exploring, gems to find, money saving tips, unique travel, travel pros and cons
- COLLEGE PLANNING SIMPLIFIED
Dr. Rachel Rubin of Spark Admissions, earned international media attention in 2012, while at Harvard, for her groundbreaking research on how the 75 most selective U.S. colleges and universities make admissions decisions. Using a strategic,…
- WRINKLES: SUN WRINKLE ADVISE & FIXES
Sun Wrinkles/Wrinkle prevention, treatment, fixes, sun protection from diet to clothing, health, women, UV, summer safe fun, Botox, Retinoids, dermabrasion, chemical peels, vitamin C serums
- UKRAINE/RUSSIA WAR: HEALING UKRAINE: BOTANICAL GARDENS IN A TIME OF WAR—Hurry, opp for webinar on same
Since the Russian invasion in early 2022, Ukraine’s botanical gardens have been serving as centers of respite& recovery. Ukraine gardens & stories featured, Emilee Weaver/Therapeutic Horticulture North Carolina Botanical Garden, Tony Allis…
- SPECIAL OLYMPICS: A Night for Special Olympics-an evening of culinary delight—Police Depts/Flame of Hope/Athlete Strength/Stories.
Cary Police Dept (Chief Terry Sult), Sheila Ogle, Ralph Ashworth, Alisa Wright Colopy, Fit & Able Productions, Academy Street Bistro, Special Olympic athletes’ stories, Law Enforcement Torch Run for Special Olympics https://bit.ly/nightfor…
- BEES: HOTELS, COFFEE CAN BEE HOUSES, HOW TO INCREASE BACKYARD FRUIT YIELDS
Karen DiDonato, backyard orchardist and founder Nurtured By Nature Growers, talks pollinators and propagating fruit trees, increasing yields, social bees and solitary bees, the Mason bee and Leaf Cutter bee, 'keeping' backyard native bees,…
- STRAWBERRIES—PICKIN’-FRIENDSHIPS-COCKTAILS-ICE CUBES—OH MY!
Joan Baumer, the owner of Crepe Cakerie, a corporate caterer, writer, and a national award winner who has been featured in many magazines and even won Wedding Wire’s Couples Choice Award—talks the A-Z of Strawberries
- ALLERGIES—DE-BUNKING MYTHS—YES, ADULTS CAN GET THEM!
Dr. Heather Gutekunst, MD, of Allergy Partners, presents a true and false on what to believe, and not believe, about allergies—and includes helpful tips, treatments, pollen, health, allergies,watering eyes, itching nose, sneezing--REPEAT
- MARRIAGE VERSES COUPLE-PARTNERSHIP—reexamining the preconceived assigned role of husband verses wife
Catherine Aponte, Psy.D., a former clinical psychologist and an adjunct professor at Spalding University, explains how a couple-partnership can fulfill the important social functions of marriage without its rigid social role
- SLEEP-LACK THEREOF, INSOMNIA, DEPRIVATION—It’s enough to keep you awake at night
Sleep myths, schedules, positions/pillows, debt, coming down from adrenaline highs, falling back to sleep, and successful habits are all discussed by Dr. Christopher Winter, Sleep Specialist/Neurologist, Author of The Rested Child and The…
- FALLS: THE UNCOMMON, COMMON KILLER—Discussion with Dr. Wayne Gradman, vascular surgeon, Harvard Medical School graduate, and author of THE FALL GUY: How to Keep Gravity from Ruining Your Day
Fall factors: Medication, Balance, Weight, Footwear, Psychological Impact—are all discussed
- SPRING PLANTING WORKSHOP!
Workshop on crop seasonality & rotation, plant spacing, creating a plan and garden layout map, indoor plant starts, etc. All covered in this audio workshop featuring Jamie Cristiano of the Geer Street Learning Garden/ Inter-Faith Food Shut…
- ROMANCE NOVELS—THE JUICE & BONUS—HOW TO WRITE ONE YOURSELF!
Jennifer Probst, a New York Times bestselling author of over fifty books in contemporary romance fiction, explores this comfort food and shares tips on how you might become a writer!
- MENOPAUSE/PERI-MENOPAUSE DISSECTED: OPRAH HAS BEEN QUOTED AS SAYING, “The menopause train is coming no matter what.” Mary Insprucker says, “You’re not crazy, dying, or alone; it will be OK.”
Dr. Jessica Shepherd, as seen on The Today Show, Good Morning America, CNN, ETC. provides fresh insight, confidence and education on perimenopause and menopause
- MASTECTOMY TATTOOS: EMPOWERMENT/CLOSURE
Hayley Moran, breast tattoo adornment specialist, covers mastectomy tattoo topics-beautiful artwork, 3D Nipple and Areola Renewal—costs, process, EMPOWERMENT, and more! Personal Ink- P.INK Day events
- DRONES-UFO-ALIENS-Experts/Pentagon says “maybe”
Join Mary Insprucker and Triangle 411 as they go one on one with Luis Elizondo, (as seen on CNN, 60 Minutes, NBC, etc.), former Director for the Advanced Aerospace Threat Identification Program, to discuss UFOs and little green men.
- SANTA AND MRS. CLAUS - FOR THE YOUNG AND THE YOUNG AT HEART
Santa and Mrs. Claus answer all your questions an explain the magic of Christmas.
- CHRISTMAS ORNAMENT HAND- PAINTING: Tools, techniques, paints, inspiration, kid & adult
The A-Z of Christmas ornament hand-painting direction: Elegant adult/Simple/Children, layering, themes, personal touches, as explained by Heather Eck, Artist extraordinaire .
- CHRISTMAS TREES: Type, Freshness, Timing, Bugs/Bird’s Nest, Charlie Brown Trees
Brad Barick of the Back Achers Christmas Tree Farm answers all our, “To Christmas tree, or not to Christmas tree,” questions and shares touching stories from down on the farm.
- HOLIDAY ENTERTAINING “FUN”—THANKSGIVING, CHRISTMAS, AND BEYOND
Put the entertainment back into entertaining with these fresh, innovative tips from Joan Baumer, a corporate caterer, writer, national award winner, and the owner of Crepe Cakerie.
- CARPAL TUNNEL SYNDROME-WOW DO WE HAVE RELIEF FOR YOU!
Dr. Johnny T. Nelson, discusses treatment and cutting edge breakthroughs
- ENVIRONMENT: TRASH BUBBLE MAN—He wore his trash for a month & grew his own toilet paper!
As seen in/on: People Magazine, The New York Times, CBS This Morning, CNN, etc., Environmentalist, Robin Greenfield, wore his trash for a month. He shares all-around environmental strategies
- BULLYING—ADULT & CHILD VICTIMS
Developmental psychologist, Dr. Sara Goldstein, a professor at the University of Delaware, walks us through the bullying problem and solution
- TATTING: A NEW FIDGET SPINNER Relieve stress, anxiety, and emotional upheaval with this “relief from the world’s drama” practice
If Yoga, Meditation and Mindfulness aren’t working for you, you might want to try tatting—why KNOT? This episode explains why. Featuring: Anitra Stone
- DEATH/OBJECTS OF THE DEAD/GRIEF
Saved: Objects of the Dead is a photographic and poetic exploration of the human experience of life, death, and memory. In this monograph featuring over forty photographs and prose poems, Jody Servon and Lorene Delany-Ullman chronicle the…
- MILLIONAIRE: WANNA BE ONE?!
In CHRISSY GRIGOROPOULOS’ new book, LADYSHARK: How to Become a Millionaire in Your 30s , the author offers a roadmap to overcoming chronic self-doubt and achieving personal and financial freedom by challenging conventional wisdom and empha…
- BALANCING FAMILY AND WORK—10 PROVEN WAYS
10 Proven Ways to Balance Family and Work—Advice from Catherine Aponte, a Clinical Psychologist, author of the book, A Marriage of Equals: How to Achieve Balance in a Committed Relationship, and a writer of an ongoing blog for Psychology T…
- DEATH-CREMATION
Death/Cremation—one of those yucky subjects you need to figure out, now- Here’s all the deets. With Barbara Kemmis
- JAMES BEARD DELIGHT—CHEF DEAN NEFF-Seabird, Wilmington-AND Who The Heck Is James Beard
Behind the scenes with James Beard recognized chef, & JB Info
- GARDEN TOURS! Renew, Refresh, Explore
Garden tours take hold across America. Learn how to indulge and glean some hand gardening tips along the way. With John Matthews.
- SOCCER- THE SOCCER TOURNAMENT “Part 2”—WIN A FREE TRIP!! Hurry!
Info on the 2nd “The Soccer Tournament”- QUICK--Enter to win VIP Passes, Travel Expenses, $500 Spending, ETC. Ends Today!!
- FEAR FEEDBACK, NEED CONSTANT VALIDATION, TAKE THINGS TOO PERSONALLY—GET HELP WITH OVERTHINKING WITH MELODY WILDING
Melody Wilding, best-selling author of Trust Yourself , top global speaker, featured in The New York Times, Oprah Magazine, NBC News, Business Insider’s “Most Innovative Coaches,”and client list including Google, Amazon, Stanford Universit…
- ROCK GARDENS—TURNING ROCKS INTO GARDENS
Scott Zona, PhD, botanist and author of the award-winning book, “A Gardener’s Guide to Botany,” explains how to turn rocks into glorious rock gardens!
- GARDENING QUESTIONS ANSWERED
Mark Weathington, director of the JC Raulston Arboretum, answers some of the top gardening questions
- TENNIS ANYONE? –EXPLORING TENNIS ELBOW TREATMENTS-IT IS NOT JUST A “TENNIS” AILMENT
Dr. Johnny T. Nelson, discusses treatment and cutting edge breakthroughs
- HOSTAGES: ISRAEL/HAMAS CONFLICT –STORIES (Rape, Torture, Starvation)
Naama Shaked shares stories of the experiences of hostages, those still in captivity, and local efforts to bring them home
- DIET/WEIGHT LOSS/ OPRAH: OZEMPIC, WEGOVY, MOUNJARO-DIET & OPRAH’S AHA MOMENT
Diet Drugs—how to get them, costs, insurance, safety, knock-offs, --myth busters—it’s not about diet, exercise, willpower . My interview with Dr. Christopher McGowan - one of the few physicians in the nation who is triple-board-certified i…
- ISRAEL/HAMAS WAR- ONE MAN’S JOURNEY BEHIND THE SCENES
Zack Lewis reflects on his mission trip to Israel—bunker bedroom, rocket fire raids, peoples’ stories (11-year-old killed-cookies to ward off Hamas) soldiers’ stories (just doing their job), war’s sights, sounds, smells, etc.