If you've ever felt exhausted, stuck, or unable to push through like you used to—this isn't about willpower. It's about your nervous system doing exactly what it learned to do to survive.
In this powerful episode of the Emotional Longevity Podcast, Dr. Elisha Goldstein sits down with Dr. Aimie Apigian—physician, trauma researcher, and author of The Biology of Trauma—to explore how unresolved stress and trauma don't just live in your mind. They become your biology.

Dr. Apigian reveals the critical difference between stress and trauma, why your body shuts down when it runs out of energy, and how healing begins not by pushing harder—but by understanding your capacity and finding safety first.
From adverse childhood experiences to the science of emotional eating, chronic functional freeze, and why magnesium deficiency might be keeping you in overwhelm—this conversation is packed with insights that could finally help you understand why you feel the way you do.


🎧 In this episode, we explore:


✅ The real difference between stress physiology and trauma physiology✅ How adverse childhood experiences become adult chronic illness✅ Why your body creates drama and craves certain foods when overwhelmed✅ The three states of your nervous system—and how to map them✅ Why finding your current capacity matters more than building it✅ How overwhelm changes your DNA and triggers inflammation✅ The first steps to healing without going into overwhelm


⏱ Chapters:

00:00 — Rethinking Exhaustion and Overwhelm03:00 — How Trauma Becomes Your Biology08:00 — Adverse Childhood Experiences Explained12:42 — The Difference Between Stress and Trauma18:07 — Understanding Trauma and Depression21:03 — The Shame-Trauma Cycle24:03 — Recognizing Your Nervous System States28:00 — Chronic Functional Freeze32:01 — Creating Drama for Energy36:00 — Emotional Eating and the Vagus Nerve39:10 — Building Your Capacity Account44:14 — The Role of Biology in Trauma48:50 — Finding Your Current Capacity54:08 — Making Life Smaller to Heal Bigger56:00 — Releasing Blame and Accessing Curiosity

🌟 Learn more about Dr. Aimie Apigian:Website

Book: The Biology of Trauma — Available wherever books are soldFree Resources

🌱 Explore Dr. Elisha Goldstein's Support Tools:Therapeutic Coaching Program (Free Consult)Newsletter & Free Emotional Health GuideFree Tools for Emotional Resilience


Connect with Dr. Elisha GoldsteinInstagramLinkedInYouTube


📧 Sign Up for Elisha's Email Newsletter & Get the Emotional Health Guide🎯 Join Dr. Elisha Goldstein's Private Therapeutic Coaching Program📖 View Full Blog for This Episode

Think stress relief requires big changes? Think again.


In this powerful mini-episode of the Emotional Longevity Podcast, Dr. Elisha Goldstein reveals why most people get stress management completely wrong—and shares a science-backed technique you can use right now to feel calmer, clearer, and more in control.

Most stress isn't coming from the big stuff. It's coming from small moments your nervous system never recovered from. Dr. Goldstein introduces the "One Minute Release and Reset"—a simple practice that signals safety to your body and creates instant emotional flexibility.

From understanding how stress lives in your shoulders, jaw, and breath to learning exactly what to do about it, this episode gives you a tool you can use before meetings, difficult conversations, or any moment tension starts to build.

🎧 In this episode, you'll discover:

✅ Why stress relief doesn't require big lifestyle changes 
✅ How your body holds tension without you realizing it 
✅ The exact breath pattern that signals safety to your nervous system
✅ A simple shoulder release that creates instant calm 
✅ One powerful question that unlocks emotional flexibility
✅ Why physical softening leads to mental clarity

⏱ Chapters:

00:00 - The Stress Relief Myth That Keeps You Stuck01:00 - Where Stress Actually Lives in Your Body03:00 - The One Minute Release and Reset Technique06:00 - What to Soften Right Now07:00 - Why Your Body Responds Faster Than Your Mind08:00 - Your Tiny Shift Takeaway

This isn't about solving all your stress—it's about meeting the moment, one breath at a time. Try this once today and notice what shifts.
🌱 Explore Dr. Elisha Goldstein's Support Tools:

Therapeutic Coaching Program (Free Consult)Newsletter & Free Emotional Health GuideFree Tools for Emotional ResilienceGet on the Early Access List for the new book Tiny Shifts (+Access to the Tiny Shifts Mini-Guide)
Connect with Dr. Elisha Goldstein
Instagram
LinkedIn 
YouTube

📧 Sign Up for Elisha's Email Newsletter & Get the Emotional Health Guide🎯 Join Dr. Elisha Goldstein's Private Therapeutic Coaching Program📖 View Full Blog for This Episode

What if the key to avoiding burnout isn't a complete life overhaul—but simply learning to listen to the signals your body is already sending?


In this powerful solo episode of the Emotional Longevity Podcast, Dr. Elisha Goldstein reveals why most of us have learned to override our bodies—and how that disconnection leads straight to burnout.


Dr. Goldstein shares a simple three-part check-in practice that takes just minutes but can transform how you relate to stress, emotions, and your own needs. From childhood conditioning to adult overwhelm, discover why your body keeps getting louder when you ignore it—and how to rebuild trust with yourself starting today.


This isn't about adding more to your plate. It's about tuning into what's already there.


🎧 In this episode, you'll discover:


✅ Why we learn to override our body's signals (and how to stop)
✅ The three-part check-in that prevents burnout before it happens
✅ How to identify sensations, emotions, and unmet needs in real-time 
✅ Why emotional granularity matters for self-awareness 
✅ Simple tiny shifts that settle your nervous system instantly 
✅ How to rebuild trust with your body one moment at a time

⏱ Chapters:
00:00 — Introduction: The disconnection epidemic 
02:00 — Why we learned to override our bodies 
03:00 — When your body starts getting louder 
05:00 — The good news: You can relearn this connection 
06:00 — Step 1: Tune into your body sensations 
07:00 — Step 2: Identify the emotion underneath 
08:00 — Step 3: Recognize the unmet need 
09:00 — Rebuilding trust one moment at a time 
10:00 — The takeaway: A new relationship with your signals
🌱 Explore Dr. Elisha Goldstein's Support Tools: Therapeutic Coaching Program (Free Consult) Newsletter & Free Emotional Health Guide Free Tools for Emotional Resilience

📕 Get on the Early Access List for the new book Tiny Shifts (+Access to the Tiny Shifts Mini-Guide)


Connect with Dr. Elisha Goldstein
Instagram
LinkedIn 
YouTube
📧 Sign Up for Elisha's Email Newsletter & Get the Emotional Health Guide
🎯 Join Dr. Elisha Goldstein's Private Therapeutic Coaching Program

Ever catch yourself replaying the same worrying thought over and over—Did I say the wrong thing? Why do I always do this? I should be further along—and wonder if something's wrong with you?

In this transformative episode of the Emotional Longevity Podcast, Dr. Elisha Goldstein reveals the surprising truth about looping thoughts: they're not a sign of weakness—they're your brain trying to protect you.

Dr. Goldstein breaks down the neuroscience of mental loops, why they keep us stuck in emotional suffering, and shares a simple 3-step practice to interrupt the cycle without fighting it. This isn't about pushing thoughts away—it's about offering your brain a truer, kinder story.

If you've ever felt trapped by repetitive thinking, this episode will change how you relate to your own mind.

🎧 In this episode, you'll discover:
✅ Why looping thoughts are actually your brain's attempt to keep you safe 
✅ The neurological reason repetition creates false feelings of control 
✅ How to recognize when your mind has been hijacked by a loop 
✅ The 3-step sequence to interrupt mental loops with compassion 
✅ Specific reframes for common looping thoughts 
✅ What happens in your prefrontal cortex when you notice a pattern 
✅ Why force makes loops stronger—and what works instead

⏱ Chapters:

00:00 — Introduction: Understanding looping thoughts 
01:00 — Why your mind repeats the same thoughts 
02:00 — How your brain tries to protect you 
03:00 — The good news: You don't have to fight the loop 
04:00 — The 3-step practice to break thought patterns 
05:00 — Real examples of reframing looping thoughts 
06:00 — Why loops aren't a sign of weakness 
06:30 — The neuroscience of interrupting patterns 
08:00 — Your takeaway: Choosing supportive stories
09:00 — Final reminders and next steps

🌱 Explore Dr. Elisha Goldstein's Support Tools:
Therapeutic Coaching Program (Free Consult)Newsletter & Free Emotional Health Guide
Free Tools for Emotional Resilience
Get on the Early Access List for the new book Tiny Shifts (+Access to the Tiny Shifts Mini-Guide)


Connect with Dr. Elisha Goldstein
Instagram
LinkedIn
YouTube

📧 Sign Up for Elisha's Email Newsletter & Get the Emotional Health Guide
🎯 Join Dr. Elisha Goldstein's Private Therapeutic Coaching Program
📖 View Full Blog for This Episode

What if the key to better relationships, less stress, and real emotional freedom wasn't about changing what happens—but changing how quickly you respond?

In this powerful episode of the Emotional Longevity Podcast, Dr. Elisha Goldstein introduces a groundbreaking Tiny Shifts series with one deceptively simple practice: the 10-second pause.

Most people think meaningful change takes months or years. But Dr. Goldstein reveals how a single micro-moment—just 10 seconds—can interrupt old patterns, activate your prefrontal cortex, and shift you from reactive autopilot to intentional awareness.

From parenting conflicts to workplace tension, this practice works anywhere stress shows up. You'll learn exactly how to recognize your triggers, release physical tension, and refocus on what actually matters—before you say or do something you'll regret.This isn't theory. It's a research-backed tool you can use today.

🎧 In this episode, you'll discover:

✅ Why most stress comes from how fast we react, not what happens 
✅ The 3-part framework for the 10-second pause 
✅ How recognition creates space between stimulus and response 
✅ Simple breath and body techniques to reset your nervous system 
✅ The question that redirects your brain toward better choices 
✅ What happens in your prefrontal cortex during this pause 
✅ How to practice this before meetings, texts, and tough conversations

⏱ Chapters:

00:00 — The Space Between Stimulus and Response 
02:15 — Why We Miss the Micro-Moment 
04:30 — The 10-Second Pause Practice 
06:45 — What Happens in Your Brain 
08:20 — Try This Once Today


🌱 Explore Dr. Elisha Goldstein's Support Tools:

Therapeutic Coaching Program (Free Consult)Newsletter & Free Emotional Health GuideFree Tools for Emotional ResilienceGet on the Early Access List for the new book Tiny Shifts (+Access to the Tiny Shifts Mini-Guide)


Connect with Dr. Elisha Goldstein

Instagram
LinkedIn 
YouTube

📧 Sign Up for Elisha's Email Newsletter & Get the Emotional Health Guide🎯 Join Dr. Elisha Goldstein's Private Therapeutic Coaching Program

What if AI isn't just changing how we work—but rewiring how we think, feel, and cope with anxiety?


In this groundbreaking episode of the Emotional Longevity Podcast, Dr. Elisha Goldstein sits down with Dr. Jud Brewer—neuroscientist, psychiatrist, and NYT bestselling author of Unwinding Anxiety—to explore the fascinating intersection of artificial intelligence and mental health.


Dr. Brewer reveals the hidden psychology behind AI "flattery machines," why these tools can both help and harm our emotional wellbeing, and how his new Going Beyond Anxiety program uses AI augmentation to deliver evidence-based support exactly when you need it.


From the neuroscience of validation to the future of therapy, this conversation challenges everything you thought you knew about AI, empathy, and human connection.


🎧 In this episode, we explore:


✅ Why AI chatbots are designed to flatter you (and how it affects your brain)


✅ The dangerous psychology of sycophantic AI responses


✅ How AI can deliver "doc in a pocket" support during anxiety


✅ The difference between AI empathy and human connection


✅ Ethical guardrails for AI-augmented therapy


✅ What therapy will look like 3-5 years from now


✅ How to use AI tools without losing your humanity


⏱ Chapters:


00:00 — Introduction to AI and Anxiety


04:00 — The Flattery Machine Problem


08:00 — How AI Creates Delusional Spirals


13:00 — Business Incentives Behind Sycophantic Bots


16:00 — AI-Augmented Therapy: The Opportunity


22:00 — Teaching Wisdom Through Direct Experience


28:00 — Psychoeducation Meets AI Support


35:00 — Can AI Deliver Genuine Empathy?


42:00 — Ethical Guardrails and Human Oversight


48:00 — The Future of Therapy in 3-5 Years


51:00 — What Gives Dr. Brewer Hope


🌟 Learn more about Dr. Jud Brewer:


Website


Going Beyond Anxiety Program


Substack


Books: Unwinding Anxiety & The Craving Mind


🌱 Explore Dr. Elisha Goldstein's Support Tools:


Therapeutic Coaching Program (Free Consult)


Newsletter & Free Emotional Health Guide


Free Tools for Emotional Resilience


Connect with Dr. Elisha Goldstein


Instagram


LinkedIn


YouTube


📧 Sign Up for Elisha's Email Newsletter & Get the Emotional Health Guide


🎯 Join Dr. Elisha Goldstein's Private Therapeutic Coaching Program


📖 View Full Blog for This Episode

What if the path to calm wasn’t about doing more — but learning how to rest? 

In this deeply grounding episode of the Emotional Longevity Podcast, Dr. Elisha Goldstein sits down with Oren Jay Sofer — meditation teacher, author of Say What You Mean and Your Heart Was Made for This — to explore how presence, communication, and rest can restore our nervous systems in a noisy, divided world. 

They uncover why so many of us struggle to rest, how self-worth and performance are intertwined, and what it really means to live and communicate from the heart. From reclaiming our right to rest to learning mindful communication in the age of overwhelm, this episode will help you reconnect with your basic goodness and find peace in everyday life. 

🎧 In this episode, we explore: 
✅ The 3 foundations of mindful communication: presence, intention, and attention 
✅ Why rest is a radical act of courage and self-trust 
✅ How our conditioning disconnects us from rest and belonging 
✅ The neuroscience of slowing down and listening 
✅ Why communication begins with how we show up, not what we say 
✅ How to bring grace, patience, and self-compassion into relationships 
✅ Why your heart was made to meet life — not run from it 

⏱ Chapters: 
00:00 — The Crisis of Communication 
05:59 — Training in Presence 
12:10 — Intention: The Hidden Force Behind Connection 
20:03 — Nonviolent Communication & Understanding Needs 
32:44 — What It Means to Rest 
39:00 — Rest as Resistance & Returning to Natural Rhythms 
46:50 — Self-Compassion and Listening to the Body 
50:00 — The Role of Community and Connection 
52:00 — Remembering Our Basic Goodness 

🌟 Learn more about Oren Jay Sofer: 
Website: OrenJaySofer.com | IG: @OrenJaySofer

Books: 

Your Heart Was Made for This: Contemplative Practices to Meet a World in Crisis with Courage, Integrity, and LoveSay What You Mean: A Mindful Approach to Nonviolent Communication

Special Presale Offer (Through November 8th):
 Get a signed copy of Tiny Shifts plus access to deeper experiences including a 21-day program and 6-week integration course. 
📕 Get on the Early Access List for the new book Tiny Shifts (+Access to the Tiny Shifts Mini-Guide):

 https://drelishagoldstein.com/tiny-shifts-early 

🌱 Explore Dr. Elisha Goldstein's Support Tools:

Therapeutic Coaching Program (Free Consult): https://bit.ly/UPWFreeCall
Newsletter & Free Emotional Health Guide: https://bit.ly/DrGoldsteinNewsletter
Free Tools for Emotional Resilience: https://elishagoldstein.com 

Connect with Dr. Elisha Goldstein
 Instagram: http://bit.ly/ElishaGoldsteinIG
LinkedIn: https://bit.ly/ElishaGoldsteinLI 
YouTube: / elishagoldsteinphd   


📧 Sign Up for Elisha's Email Newsletter & Get the Emotional Health Guide:
 https://bit.ly/DrGoldsteinNewsletter 

🎯 Join Dr. Elisha Goldstein's Private Therapeutic Coaching Program:
 https://bit.ly/UPWFreeCall   

What if your brain was never broken — just misunderstood?
In this deeply insightful episode of the Emotional Longevity Podcast, Dr. Elisha Goldstein sits down with neuroscientist Dr. Alex Korb — author of *The Upward Spiral* — to unpack what’s really happening inside your brain during depression, anxiety, and emotional spirals.
Together, they explore how your brain’s natural circuitry can trap you in self-criticism, overthinking, and paralysis — and how tiny, science-backed actions can rewire you toward calm, motivation, and joy.
You’ll also learn the surprising reason why high achievers often struggle more with downward spirals, and how acceptance and self-compassion activate healing at the neurological level.

🎧 In this episode, we cover:
✅ The real neuroscience of feeling “stuck”
✅ How to interrupt downward spirals and start upward ones
✅ Why there’s nothing ‘broken’ about your brain
✅ The role of self-criticism and emotional reactivity
✅ Practical brain-based tools for calm and clarity
✅ The connection between self-compassion and motivation

⏱ Chapters:
00:00 — What’s Really Going On in Your Brain
06:00 — Why Nothing Is Broken in Depression
12:00 — The Story That Changed Everything
18:00 — Understanding the Brain’s Loops
25:00 — Why You Can’t ‘Think’ Your Way Out
33:00 — Acceptance and Emotional Safety
42:00 — Small Shifts That Rewire Your Brain
55:00 — How to Start an Upward Spiral

🌟 Learn more about Dr. Alex Korb:

• Linkedin: https://linkedin.com/in/alex-korb-phd-14794413/ 
• Website: https://alexkorbphd.com 
• This is a a quick guide to stop overthinking (The Mental Clarity Blueprint): https://alexkorbphd.click/blueprint-1
• Get a copy of  Alex Korb’s “The Upward Spiral 2nd edition“ https://amzn.to/4q6mBv6
  
  

Special Presale Offer (Through November 8th):
 Get a signed copy of Tiny Shifts plus access to deeper experiences including a 21-day program and 6-week integration course. 
📕 Get on the Early Access List for the new book Tiny Shifts (+Access to the Tiny Shifts Mini-Guide): https://drelishagoldstein.com/tiny-shifts-early 

🌱 Explore Dr. Elisha Goldstein's Support Tools:
Therapeutic Coaching Program (Free Consult): https://bit.ly/UPWFreeCall
Newsletter & Free Emotional Health Guide: https://bit.ly/DrGoldsteinNewsletter
Free Tools for Emotional Resilience: https://elishagoldstein.com 
Connect with Dr. Elisha Goldstein
 Instagram: http://bit.ly/ElishaGoldsteinIG
LinkedIn: https://bit.ly/ElishaGoldsteinLI 
YouTube: / elishagoldsteinphd   

📧 Sign Up for Elisha's Email Newsletter & Get the Emotional Health Guide:
 https://bit.ly/DrGoldsteinNewsletter 

🎯 Join Dr. Elisha Goldstein's Private Therapeutic Coaching Program:
 https://bit.ly/UPWFreeCall   

What if the key to living longer isn't just about diet and exercise—but about how you process your emotions?
In this essential solo episode, Dr. Elisha Goldstein reveals 10 science-backed truths that bridge emotional health with physical longevity—truths that most people completely overlook.
From the Surgeon General's warning that loneliness is as dangerous as smoking 15 cigarettes a day, to research showing how suppressing emotions triggers inflammation markers, Dr. Goldstein makes a compelling case: emotional health is biological medicine.

This episode is packed with practical "tiny shifts"—small, research-backed practices that can transform your stress response, rewire your nervous system, and literally add years to your life.

🎧 In this episode, you'll discover:

✅ Why suppressing emotions creates inflammation at the cellular level
 ✅ How the vagus nerve knows you're safe before your mind does
 ✅ The real reason burnout is skyrocketing
 ✅ Why joy is a capacity, not just the absence of pain
 ✅ How relationships literally regulate your biology
 ✅ Why self-worth precedes self-care
 ✅ How presence multiplies your experience of time

⏱ Chapters and Resources:


00:00 — Introduction: Surgeon General’s Advisory on Loneliness and Isolation
01:00 — Truth #1: Emotional Health is Biological Medicine
03:00 — Truth #2: Your Nervous System Learns Faster Than Your Mind
07:00 — Truth #3: Unprocessed Emotions Equal Energy Leaks
09:00 — Truth #4: Joy is a Capacity, Not an Absence of Pain
12:00 — Truth #5: Relationships Regulate Your Biology
14:00 — Truth #6: Awareness Rewires Faster Than Effort
18:00 — Truth #7: Emotional Loops Are Survival Codes
21:00 — Truth #8: Life Purpose Impacts Mortality
25:00 — Truth #9: Self-Worth Precedes Self-Care
30:00 — Truth #10: Presence Multiplies Time
32:00 — Closing & Tiny Shifts Pre-sale Announcement

📕  Special Presale Offer (Through November 8th):
 Get a signed copy of Tiny Shifts plus access to deeper experiences including a 21-day program and 6-week integration course.

Here's your link to the Tiny Shifts Private Presale - https://books.manuscripts.com/product/tiny-shifts/

Secure your signed copy + perks for a limited-time, we're offering a special pre-order of a personally signed copy with all kinds of extra perks. Check out the link, and secure your signed copy and all kinds of other goodies!

Connect with Dr. Elisha Goldstein:
Instagram: http://bit.ly/ElishaGoldsteinIG
Newsletter: https://bit.ly/DrGoldsteinNewsletter
Free Consult: https://bit.ly/UPWFreeCall 

What if the most powerful tool for your health, stress resilience, and longevity wasn't a supplement or biohack—but something you're already doing 20,000 times a day?


In this transformative episode of the Emotional Longevity Podcast, Dr. Elisha Goldstein sits down with Dr. John Douillard—pioneering expert in Ayurveda and Sports Medicine, founder of LifeSpa, and author of seven health books including the bestseller Eat Wheat—to reveal why your diaphragm may be the most underrated key to emotional and physical health.


Dr. Douillard shares groundbreaking research showing that 91% of elite athletes have dysfunctional diaphragms, how shallow breathing keeps us trapped in chronic stress, and why simple breathing shifts can reverse heartburn, lower blood pressure, boost immunity, and even prevent cognitive decline—all without adding a single thing to your to-do list.


In this episode, we explore:

✅ Why your diaphragm is the #1 pump for longevity and detoxification
 ✅ How stress literally changes your breathing (and what to do about it)
 ✅ The 5-minute breathing practice that reverses age-related decline
 ✅ Why nose breathing unlocks a meditative state during exercise
 ✅ The truth about gluten, gut health, and "bubble-wrapping" your diet
 ✅ Simple walking practices to extend your breath and calm your nervous system


Chapters:

00:00 — The single most important shift for health and longevity
03:00 — Why your diaphragm controls everything (and you don't know it)
07:00 — The breathing exercise that changes your physiology
12:00 — How stress becomes your "normal" breathing pattern
 16:00 — Nose breathing secrets from elite athletes
 19:00 — The runner's high: stress and calm coexisting
 25:00 — Can you do this without adding time to your day?
 31:00 — Longevity myths that drive experts crazy
 37:00 — The truth about wheat, gluten, and gut immunity
 42:00 — How to reboot your digestion (not restrict your diet)
 45:00 — What Ayurveda really is (and why it matters now)
 50:00 — Seasonal eating and the microbiome connection
 56:00 — Finding deeper meaning in the longevity journey


Learn more about Dr. John Douillard:

Website: https://lifespa.com
Books: Eat Wheat, Body, Mind and Sport, The 3-Season Diet


Explore Dr. Elisha Goldstein's Support Tools:

Therapeutic Coaching Program (Free Consult): https://bit.ly/UPWFreeCall
 Newsletter & Free Emotional Health Guide: https://bit.ly/DrGoldsteinNewsletter
 Free Tools for Emotional Resilience: https://elishagoldstein.com


Connect with Dr. Elisha Goldstein

Instagram: http://bit.ly/ElishaGoldsteinIG
 LinkedIn: https://bit.ly/ElishaGoldsteinLI
 YouTube: https://youtube.com/elishagoldsteinphd


📧 Sign Up for Elisha's Email Newsletter & Get the Emotional Health Guide: https://bit.ly/DrGoldsteinNewsletter


🎯 Join Dr. Elisha Goldstein's Private Therapeutic Coaching Program: https://bit.ly/UPWFreeCall


📖 View Full Blog for This Episode: https://elishagoldstein.com/articles/john-douillard/