Brain-Body Resilience

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Today, we’re taking a step back to see the big picture of what it means to be healthy—not just physically, but as a whole ass person shaped by our environments, experiences, and opportunities.

We get into:

• Social Determinants of Health: The non-medical factors like housing, education, and access to resources that shape well-being.
• Privilege: Understanding the privileges we hold, recognizing barriers others face, and using our agency to create meaningful change—for ourselves and our communities.
• Biopsychosocial Model: Viewing health through the interconnected lenses of biology, psychology, and social environment.

Wellness is more than a 5 AM cold plunge or organic smoothies. It’s about understanding the systems that influence our health, the choices we can make within those systems, and the small, consistent actions that build resilience, self-trust, and joy.

This episode challenges the oversimplified "just do it" narratives in wellness culture and highlights the beauty of incremental growth. Whether you have two minutes to breathe or an hour to move your body, there’s always space to care for yourself and practice agency.

Get in there and give it a listen! 

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Resources:

Manage Your Stress Mentorship
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In this post-election episode, we dive into the tension many of us are feeling in the U.S. today.

I share my own struggle, wondering how people I encounter may have voted against basic human rights, and wrestle with what it truly means to stand for “liberty and justice for all.”

We'll explore confirmation bias, how algorithms reinforce our beliefs, and how this divides our shared reality. With our country polarized, each of us often sees our beliefs as the undeniable truth, which complicates our capacity to connect—even with loved ones who hold opposing views. So, how do we move forward?

In this episode, we focus on what we can control. From prioritizing joy to creating meaningful community connections, I'll discuss how we can resist through intentional focus on the world we want to see. 

Along with some nerdy brain science things, I explain how tuning our focus can help us align with our goals and reinforce our values, especially when our actions radiate out to impact those around us.

Through community, rest, and our own quiet rebellions, we can find the strength to thrive—not just survive... a reminder that showing up as our best, fullest selves is an act of resistance and resilience. 

Key Points:

• Navigating post-election tension and personal reflections on patriotism and justice
• Understanding confirmation bias and the impact of algorithms on our perceptions
• How the RAS (Reticular Activating System) can help us focus on positive change
• Resisting hopelessness by prioritizing joy and community
• Showing up for our communities by being the strongest versions of ourselves

Get in there and give it a listen! 

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Resources:

Manage Your Stress Mentorship
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Today I offer a reminder that the goal of regulating your nervous system is not to stay calm all the time, but to be able to bring your nervous system into a flexible state where you are able to go back and forth from all the emotions and states of being human and not get stuck in one. 

Regulating your nervous system is something we do throughout the day with nervous system hygiene, those small check ins with your body and just paying attention to what you feel like … which is what we often disregard and dedicate our attention outward. 

I am at a loss for any real words today, so I offer this exercise to help resource and regulate. Use it, and come back to it whenever you need. 

Get in there and give it a listen!

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Resources:

Manage Your Stress Mentorship
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In today’s episode, we’re exploring how both external and internal environments shape our stress and anxiety—and how we sometimes unknowingly contribute. 

From the physical spaces we occupy to the content we consume, every aspect of our environment contributes to our mental and emotional state. But while some factors are beyond our control, many of our responses to these environments are within our power to change.

We’ll discuss:

• External Environment: How safe, supportive, and nourishing are the spaces around you? We’ll consider the impact of surroundings like work, neighborhood, and social media, and examine how these affect us on a physiological level.
• Internal Environment: What thoughts, beliefs, and self-talk are you cultivating? Your “diet” isn’t just food but also what you read, watch, and listen to. How much of this is truly serving you, and where might it be adding to your stress?
• The Illusion of Control: Why worry feels like a solution but often traps us in a loop, and how to differentiate between productive action and unhelpful rumination.
• Taking Action & Finding Control: The small, conscious steps you can take to create a safer, healthier internal and external environment—from deep breaths to choosing different habits, thoughts, and surroundings.

Get in there and give it a listen! 

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Resources:

Manage Your Stress Mentorship
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This episode is a follow up to the last, we're looking further into the root causes of anxiety and giving a different perspective that will actually help us treat these symptoms. 

 Instead of viewing anxiety as a disorder, let's call it what it is, a response from your body to internal or external stressors. This shift helps break down the myth that anxiety is a permanent state or something inherently wrong with you.

We discuss how unmanaged stress, habitual thought patterns, and physical responses build up over time, creating symptoms that your body uses to signal a need for change. Anxiety is not something you "have"—it's something you experience, and with the right tools, you can address it.

In this episode we cover: 

• Understanding anxiety as a response, not a disorder.
• How stress accumulates and manifests as anxiety.
• The importance of learning to communicate with your body’s signals.
• Shifting from “why” questions to “how” questions to break the anxiety cycle.
• How to differentiate between real and imagined threats.
• Practical strategies for addressing the key drivers of anxiety, including worry, overwhelm, avoidance, trauma, and self-judgment.

By building knowledge, skills, and taking consistent action, you can create lasting change. Anxiety didn’t appear overnight, and it won’t disappear instantly—but with practice, it becomes manageable.

Get in there and give it a listen! 

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Resources:

Manage Your Stress Mentorship
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You can find more about Brain-Body Resilience and JPB:

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In this episode, we're talking about the super fun experience of waking up with anxiety and how to handle that. Anxiety is often misunderstood as a disorder, but it’s actually a natural fear response—your body’s way of asking for change, for you to do something, for action. 

I'll get into how stress overflow triggers anxiety and how your perception of stress can either heighten or reduce its intensity... and how your actions change your perception. It's a fun little loop. 

Key points covered:

• Anxiety is a signal, not a flaw—it’s your body’s brilliant response to perceived threats.
• Understanding anxiety as a request for action, not a problem to suppress.
• How low stress tolerance can distort your perception of situations, increasing anxiety.
• Practical tools for immediate relief.
• The power of curiosity—shifting from a fear-based to a curiosity-based relationship with anxiety.
• Expanding tolerance for discomfort by sitting with sensations instead of avoiding them.
• Empowering you to take control of your responses.

By the end of this episode, you’ll have actionable tools to work with anxiety. Action is the antidote to fear, start small and make it easy. 

Get in there and give it a listen for more! 

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Resources:

Manage Your Stress Mentorship
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You can find more about Brain-Body Resilience and JPB:

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In this episode, we're diving into why not everything in life needs to be a struggle. Sometimes, we bury ourselves in complexity without even realizing there's an easier way. 

Elevated stress can narrow our focus, hijacking our brain's capacity for rational problem-solving. It’s important to recognize that we don't need to make things harder than they have to be—life is challenging enough already.

We'll also talk about the importance of picking one thing to prioritize. You can't do it all at once, and trying to follow every wellness trend or daily routine can overwhelm us instead of helping. There's so much information out there—some good, some not so good—and the pressure to keep up can be immense.

Instead of trying to multitask or jump between different practices, it's more effective to pick one tool to work on and practice consistently. Building habits takes time and intention, and it's all about finding what works for you. Just because something works for others, or is even scientifically proven, doesn't mean it's the best fit for your needs. It’s okay to put down what doesn’t resonate.

Join me as we explore letting go of unnecessary struggle, choosing simplicity, and finding the one thing that brings ease to your daily life. Let's focus on what works for you and build your personal toolkit from there.

Takeaways:

• Not everything has to be a struggle—let it be easy.
• Elevated stress can limit our ability to see options clearly.
• Pick one practice to focus on instead of trying to do it all.
• Wellness is about what works for you, not following every trend.
• Building habits takes practice, consistency, and time.

Remember: You don't need to do everything at once. Choose one thing, practice it, and let that be enough.

Get in there and give it a listen! 

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Resources:

Manage Your Stress Mentorship
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You can find more about Brain-Body Resilience and JPB:

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In this episode, I share my deep anger, sadness, and fear after the execution of Marcellus Williams, man in Missouri, despite evidence of his innocence and racial bias in the trial. 

I didn’t release this episode yesterday because those emotions deserved space to be felt. This wasn't just another day; it was a reminder of the systemic brutality and indifference to life that echoes throughout our society.

We live in a world where those in power do not seem to care, where our petitions and protests often feel futile. This execution highlighted the many other injustices we face daily: police brutality, mass shootings, and the state-sponsored violence that seems to carry no consequences. Today, I’m not offering a silver lining. I’m sharing my grief, my anger, and my fear because these feelings are real, and they deserve space to be. 

But I also want to clarify why I do this work—why I talk about emotional regulation and self-care. It’s not about numbing ourselves to the horrors of the world or pretending they don’t exist. It's about creating the internal space we need to remain human in the face of it all. When we can regulate ourselves, we have the capacity to experience joy, to build meaningful connections, and to fight for the change we need.

We need each other. 

This society’s fixation on individualism is harming us, making us believe we don’t need community, but that couldn’t be further from the truth. How we treat ourselves directly impacts how we treat others, and this is the foundation of a connected, compassionate society.

Give it a listen for more

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Resources:

Manage Your Stress Mentorship
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In today's episode, we're diving deep into the "why" behind learning and practicing emotional regulation and nervous system care. These tools are more than quick fixes—they're about long-term growth and building new neural pathways that allow you to navigate stress, anxiety, and overwhelm with resilience.

We’ll explore:

• Why it’s not enough to just learn how to use these tools, but also understand why they work.
• How small, consistent practices can lead to profound changes in how you feel, think, and show up in the world.
• The science behind stress responses, and how repetition and patience are key to teaching your brain and body new ways to react.
• Why knowing your "why"—your personal goals for practicing these skills—will keep you motivated when things get tough.

This episode is a reminder that the journey isn’t a straightforward path but each step gets you closer to the lasting balance you're looking for. If you've wondered if these tools can truly change your life, this one's for you. 

Get in there and give it a listen! 

Support the show

Resources:

Manage Your Stress Mentorship
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You can find more about Brain-Body Resilience and JPB:

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In this episode, I dive deep into one of the most powerful tools we have at our disposal: breathwork. 

It's been a while since we've discussed the tools we use, and I want to revisit the one that I consider my anchor, both personally and in my work with clients. 

Breathwork is the most direct line of communication we have with our autonomic nervous system, and it's one of the most effective neurohacks available for managing stress, improving concentration, and enhancing overall health—and it's completely free.

Key Takeaways:

• The Power of Breath: How controlling your breath can help balance your internal state, activate your vagus nerve, and signal your body to shift into rest-and-digest mode.
• Internal Solutions: Breathing techniques allow us to turn inward for solutions, using our natural resources rather than relying on external means like medications or numbing behaviors.
• Training Your Nervous System: By focusing on the breath and diaphragm movements, you can influence your autonomic nervous system, helping it respond better to stress.
• Sympathetic vs. Parasympathetic: Understanding the balance between the fight-or-flight response and the rest-and-digest system, and how engaging the parasympathetic pathway can calm your mind and body.
• Breathing Patterns as Communication: How your breathing patterns, mood, and mobility communicate the safety your body feels, especially first thing in the morning.
• Education on Breath: Despite its importance, breath is often overlooked due to a lack of education. Yet, it’s fundamental to managing stress and taking conscious control over our state of being.
• Historical Context: Controlled breathing techniques, such as Pranayama in yoga, have been used for centuries to influence health and well-being.
• Breathing and Emotions: How the cycle of stress and breathing can trap us in a loop, and how proper techniques can break that cycle.
• Immediate and Long-Term Benefits: Breathwork isn't just for immediate relief; it’s also beneficial for chronic issues like depression, anxiety, and PTSD, and helps rewire the brain’s stress response.
• Breathing Facts: Over-breathing can decrease brain blood flow by 40%, affecting areas responsible for memory, self-awareness, and time perception.
• Dysfunctional Breathing: Recognizing the signs of stressed breathing and understanding how it impacts cognitive function and stress levels.

Actionable Steps:

1. Start paying attention to your breath throughout the day. Notice when you hold your breath, breathe fast and shallow, or sigh and yawn frequently.
2. Focus on breathing through your nose instead of your mouth.
3. Practice intentional breathing exercises to help regulate your nervous system and manage stress more effectively.

Join me in exploring how something as simple as breathing can transform your life and empower you to take control of your

Support the show

Resources:

Manage Your Stress Mentorship
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You can find more about Brain-Body Resilience and JPB:

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