To celebrate one year of the show, I'm pulling back the curtain on my entire journey—what terrified me, what surprised me, and what transformed me along the way. I dive into the fascinating history of retrospection, from ancient hunters around the fire to philosophers, monks, scientists, and modern innovators. I also break down the neuroscience behind why reflection rewires the brain, reshapes memory, and supports real change. Then I lead you through a guided retrospective to uncover what worked, what didn't, and what you want to carry into your next chapter. If you're craving momentum, meaning, and a fresh start, this episode is for you.

This Halloween, Sustained Courage steps into the dark — exploring the shadow self and the power of embracing both light and darkness within us.

I unpack the deeper meaning behind Halloween's rituals, the psychology of the shadow, and the myths that have always told us the same truth: balance requires both sides.

Blending history, science, and self-reflection, this episode is a thoughtful journey through what it means to be human — complex, imperfect, and whole.

Listen to "Shadow Season: Trick, Treat, and the Courage to Face Your Darkness" and learn how to turn your inner "tricks" into "treats."

When the world feels heavy, friendship can be a lifeline. In this heartfelt and thought-provoking episode, Rachel explores the deep power of female friendship—why women have always been stronger together, and why that has historically frightened the world. From the ancient Amazons and medieval "covens" to modern sisterhoods, we trace the myths, magic, and history of women's groups and the enduring fear of their collective strength.

Rachel dives into the fascinating science of how women's bodies and brains literally sync when they spend time together—releasing oxytocin, lowering stress, and boosting emotional health. You'll also discover what bees can teach us about female cooperation, resilience, and connection.

To close, Rachel shares her BEE framework for sustaining powerful friendships: Bond Intentionally, Embrace Authenticity, and Energize Your Hive—three pragmatic lessons you can start practicing today.

Whether you're reconnecting with old friends or seeking new ones, this episode will remind you that friendship isn't just emotional—it's medicine.

This special companion episode is a 20-minute guided meditation designed to help you connect with your ancestors—whether by blood, by choice, or through story and spirit.

In this extended practice, you'll be guided step-by-step into a calm, grounded space where you'll walk a forest path, enter a sacred gathering place, and invite an ancestor to join you. Unlike shorter meditations, this journey includes ample silence and reflection time so you can have a real, meaningful conversation with the ancestor who appears.

Together, you'll explore questions like:

• What do I most need to remember right now?
• What lesson can I learn the soft way instead of the hard way?
• What guidance do you want me to carry forward?

Whether you see a clear figure, sense a presence, or simply feel peace, this meditation helps you honor the wisdom of those who came before while grounding yourself in courage, kindness, and authenticity.

Settle in, press play, and open the door to ancestral connection.

What if you're literally carrying pieces of your ancestors inside you—and what if they still have wisdom to share?

In this episode of Sustained Courage, we dive into the fascinating, sometimes unhinged, always human world of ancestor connection. From Romans parading wax death masks, to Victorians wearing hair jewelry, to cultures today that dance with their dead—history shows we've always wanted to keep our ancestors close.

We'll explore the weird science too: microchimerism (yes, you might have your mother's or child's cells still in you), ancient viral DNA that makes pregnancy possible, and epigenetic echoes of trauma that ripple through generations.

I'll share lessons from my own family tree, practical ways you can connect with your elders and traditions, and guide you through a short meditation where you can "meet" your ancestors and hear what they have to say.

Because ancestors aren't just names on a chart. They're stories, strengths, and survival strategies living inside you right now.

Feeling foggy, anxious, or just off? In this episode of Sustained Courage, we explore how somatic practices like EFT tapping, lymphatic drainage, breathwork, and affirmations can help reset your body and mind. We'll trace the fascinating history of these techniques—from ancient Egyptian rituals to Navy SEAL breathing strategies—and dive into the modern science that explains why they work.

You'll learn simple, low-effort practices to support your nervous system, reduce cortisol, and reconnect with yourself—no expensive gadgets required. Whether you're a burned-out caregiver, high-achieving parent, or just someone looking for practical calm, this episode is your reminder that you can reclaim your energy—one breath, one tap, one gentle ritual at a time.

✨ Includes:

• Step-by-step EFT tapping

• DIY lymphatic massage techniques

• Breathwork and acupressure for emotional reset

• The neuroscience of affirmations

Try one practice. Share with a friend. Come back to center.

In this raw and powerful episode of Sustained Courage, I share a recent personal experience that sparked a deeper reflection on what accountability really means. After facing resistance for asking for something as reasonable as a vet bill reimbursement following a traumatic dog attack, I unpack why so many of us—especially women, caregivers, and empaths—are made to feel guilty for seeking justice, fairness, or follow-through.

You'll learn:

• Why accountability is a form of respect, not punishment

• The surprising history of accountability across ancient civilizations and animal behavior

• What science says about why accountability boosts trust, performance, and self-worth

• Tangible, compassionate ways to hold yourself and others accountable

• How to distinguish between expectations and true accountability

If you've ever felt bad for speaking up, setting boundaries, or holding someone to their word—this episode is for you.

✨ Accountability is not cruelty. It's courage. It's care. It's clarity. ✨

This heartfelt and thought-provoking episode is a tribute to motherhood in all its forms—biological, spiritual, cultural, and chosen. From ancient goddess worship and matrilineal societies to the surprising science of brain changes and mitochondrial inheritance, this episode explores how motherhood shapes us—body, mind, and lineage.

Listeners will learn about the activist roots of Mother's Day, the powerful transformation that happens in the maternal brain, and how to honor not only mothers but all those who have taken on mothering roles. Whether you're a mother, missing a mother, honoring a mother figure, or exploring your own capacity to nurture, this episode offers wisdom, warmth, and practical ways to connect more deeply this Mother's Day.

In this episode:

• Cultural history of motherhood across civilizations

• Origins and surprising politics of Mother's Day

• The science of what happens to a mother's brain and body

• Why mitochondrial DNA tells a maternal story

• How to honor yourself and others this Mother's Day

An invitation to remember, reflect, and reconnect with the mother-line within and around us.

Do you ever feel like you're fading into the background as you age, juggle caregiving, or simply navigate spaces that weren't built for women's voices? You're not imagining it—and you're definitely not alone. In this empowering 45‑minute episode we unpack the science and sociology of being seen: why recognition is a biological need, how subtle silencing shows up at work and in healthcare, and why caregivers so often vanish from their own stories.

We'll tackle medical gas‑lighting, "hepeating," and the guilt trap that tells caregivers their feelings don't count. We'll even re‑read traditional wedding vows—yes, "to have and to hold"—to reveal the reciprocity illness can't erase. Along the way you'll get eight research‑backed strategies to amplify your voice, protect your boundaries, and make sure your brilliance doesn't go unheard.

Whether you're 45 or 75, CEO or family caregiver, this episode hands you the tools (and the pep talk) to step back into the spotlight—without dimming anyone else's light. Listen in, share your story, and let's make invisibility a thing of the past.

Spring isn't just a season—it's an invitation. In this episode, we explore how the Spring Equinox marks a profound turning point for our minds, bodies, and spirits. Backed by science, history, and spirituality, we uncover why this season is biologically designed to boost your mood, sharpen your thinking, and reawaken your courage.

From the hormonal shifts that increase serotonin and motivation (Los Angeles Times, 2022) to studies showing the "fresh start effect" that makes us 3.5x more likely to pursue goals in spring (Penn Today, 2018), this episode is packed with insights that will energize even the most winter-weary listener.

We also travel through time and culture, highlighting powerful spring rituals—Easter, Ramadan, Holi, Nowruz, and Indigenous equinox ceremonies—that all honor the universal themes of rebirth and resilience.

You'll walk away with 10 unconventional, research-backed strategies to build courage (from Harvard, Stanford, NYU, and more), plus personal stories of micro-bravery, including the very real fear of posting your first TikTok or sewing your first quilt.

Whether you're a caregiver, a leader, or someone simply looking to bloom after a long inner winter, this episode will show you how to meet the season with curiosity, boldness, and a dash of weird.

🎧 Tune in, wake up, and grow something beautiful.