Thrive the Podcast

Links to free resources: 

• Thriveology Quiz
  • https://tr2vhgt9f7y.typeform.com/to/QLSljJaV
• Why Mindset Matters: 
  • https://rebecca-kase-3d4c.mykajabi.com/mindset-free-resource-3ae938dd-25cb-4b28-b1ed-6ec489ad5fd6

Here is what was covered in this episode: 

• Rebecca discusses managing overwhelming emotions like anxiety, panic, depression, and loneliness.
• Shares her personal struggles with depressive episodes and toxic relationships from her teenage years and how these experiences led her to therapy and eventually to become a counselor.
• Emphasizes emotions as neurophysiological processes that are natural and necessary for making informed decisions and enriching life experiences.
• Introduces the concept of interoception—the ability to notice and make sense of what's happening inside one's body—as a key skill for emotional intelligence and managing feelings.
• Suggests practices to develop interoception, such as body scans, breath work, and mindful yoga or working out, focusing on staying present with the body's sensations.
• Encourages viewing emotions and sensations as valuable information and messages from the nervous system, aiding in decision-making and identifying needs like connection, rest, or safety.
• Discusses reframing the relationship with uncomfortable emotions by recognizing them as temporary states that will naturally rise, fall, and change.
• Highlights how recurring uncomfortable emotions can serve as trailheads for personal growth and discovery, leading to valuable insights.
• Debunks the myth that suppressing emotions is a sign of strength, advocating instead for acknowledging and working through emotions as a true display of courage and a pathway to thriving.
• Encourages seeking therapy and confronting emotional challenges as brave steps towards personal growth and wellness.

Links to free resources: 

• Thriveology Quiz
  • https://tr2vhgt9f7y.typeform.com/to/QLSljJaV
• Why Mindset Matters: 
  • https://rebecca-kase-3d4c.mykajabi.com/mindset-free-resource-3ae938dd-25cb-4b28-b1ed-6ec489ad5fd6

Here is what was covered in this episode: 

• Introduction to thriving beyond survival mode, combining neuroscience, psychology, spirituality, and personal experience.
• Discussion with Alison Leslie on the human-animal bond, highlighting the importance of pets in our lives for emotional and neurobiological support.
• Exploration of how pets, particularly dogs and cats, contribute to our well-being by offering unconditional love, constant engagement, and co-regulation.
• Insight into the neurobiology behind our connection with pets and how they help us feel safe, calm, and connected.
• The emotional impact and process of grieving the loss of a pet, acknowledging the depth of these relationships, and the intense grief that can accompany such a loss.
• Practical advice on how to consciously engage with and appreciate our pets to enhance our emotional and psychological well-being.
• Closing thoughts on the significance of pets in our lives, and an invitation to listeners to reflect on and deepen their relationships with their animals.

Have you heard the buzz about the vagus nerve? Maybe you have, maybe you haven’t but just know this…your vagus nerve has a WHOLE lot to do with your health and wellness. 

This often overlooked nerve is responsible for regulating our physical and emotional well-being, making it a key player in our ability to thrive. By understanding how the vagus nerve works, we can tap into its potential to improve various aspects of our mind and body.

In this podcast episode, we delve deep into the world of the vagus nerve and explore its functions, connections, and ways to optimize its performance. 

Here is what was covered in this episode: 

• The importance of the vagus nerve and what the heck polyvagal theory is.
• The anatomy and function of the vagus nerve, describing its extensive reach in the body.
• The impact of the vagus nerve on physical and emotional health.
• The concept of fight, flight, and freeze responses which are regulated by the vagus nerve!
• The benefits of having a "toned" vagus nerve for managing stress and achieving emotional and physical well-being.
• Practical tips for toning the vagus nerve, including cold water therapy, exercise, mindfulness, nature exposure, relationships, prayer, and other wellness activities.

Helpful Links: 

https://www.webmd.com/brain/vagus-nerve-what-to-know

https://www.sciencedirect.com/science/article/abs/pii/S0149763422002007

Learn my go to physical health habits that I practice almost every day. These are tips and tricks I’ve learned over the years that help me thrive within the physical domain of the Thrive 5. Learn what I prioritize, the daily habits that are part of my routine, and easy but effective strategies to support your physical health and wellness.

Here is what was covered in this episode: 

• Sleep is #1! I share how I prioritize my sleep and what my sleep hygiene looks like.
• Work out those issues in your tissues with daily stretching. Learn how I get a few minutes in every day to stretch and move.
• I LOVE lifting weights. Learn why I love it so much and why it can be so, so good for your body.
• Rebecca’s morning routine which includes electrolytes and quick dose of cold water therapy.
• Learn why drinking caffeine right when you get up can increase your stress levels.
• Get my tips for maximizing your sleep hygiene practices to get a restful night’s sleep.
• Self-reflection for your physical health habits. 

Helpful Links: 

https://www.uclahealth.org/news/6-cold-shower-benefits-consider

https://www.healthline.com/nutrition/best-time-to-drink-coffee#cortisol-coffee

Link to free resource: 

Mindset Free Resource 

Mindset is perhaps one of the most important factors for thriving and transforming your life. Why is that? Because your mind is incredibly powerful and can be your biggest ally or your greatest adversary. In this podcast, we will explore the impact of mindset on our daily lives and how mindset interacts with your neurobiology. Learn how your nervous system responds to your thinking styles and how the saying “thoughts have a vibration” relates to your neurobiology.

Here is what was covered in this episode: 

• Learn what mindset is and how it relates to your well being..
• Explore what "monkey mind" is and strategies to manage it.
• Get to know how your mindset can influence your perception of others, the world, and yourself!
• Dive into the metabolic effects of negative versus positive thinking styles on your neurobiology.
• Get in touch with your thinking through reflection and introspection! A few tips for assessing your mindset and identifying areas for growth.

Helpful Links: 

• https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0238457

Learn from an internationally acclaimed author and EMDR expert, just what the heck EMDR therapy is! EMDR is an evidence-based therapy for trauma and PTSD. Learn what this therpy is, how it works, and what it can help treat. Join Rebecca as she dives into the neuroscience of EMDR therapy and shares some of her personal and professional successes with this treatment method. 

Here is what was covered in this episode: 

• Learn about the origin and developer of EMDR therapy.
• Learn how bilateral stimulation, a vital component to EMDR therapy, works.
• Dive into how EMDR works and the positive effects it can have on a client.
• Examine the research supporting EMDR therapy and the science behind this treatment.
• Journey with Rebecca through personal experiences and case studies illustrating EMDR's impact.
• Learn the many applications of EMDR beyond PTSD, including depression, anxiety, and various psychological stresses.
• Get recommendations on where to learn more and find a therapist!

Helpful Links: 

• EMDRIA.org
• kaseandco.com

Learn my framework for creating a lifestyle that allows me to thrive! In this episode, learn about Rebecca’s Thrive 5 and how to use them every day. Thriving is an active process, not a passive one, and requires you to create a lifestyle of habits that allow you to grow, transform, and become your best self. Dive into an introduction to the Thrive 5 in this episode, and start using this framework to create positive change for yourself today!

Here is what was covered in this episode: 

• Introduction to the Thrive 5 - a lifestyle framework aimed at cultivating habits that promote thriving.
• Understand the significance of sleep, nutrition, hydration, and exercise for overall health.
• Explore ways to understand and manage emotions as part of the Thrive 5.
• Learn the influence that mindset and internal self-talk have on your quality of life.
• Dive into why having a spiritual belief system is so important, and how it can help you thrive through adversity.
• Learn why relationships are so important and medicinal for your nervous system and capacity to thrive.
• Start applying this information to your life by reflecting on how the Thrive 5 shows up in your life already, and how you can engage with it more. 

Helpful Links: 

• Check out this article on the importance of sleep hygiene.
• Learn why relationships are so important for your health. 

In this episode, we dive into understanding what the heck trauma really is and how it affects us. Join trauma expert Rebecca Kase, as she explains why our definition of trauma historically has been all wrong, why emotional trauma is still traumatic, and insights we can learn from the ACE study. You’ll also learn that healing is possible and how adversity can give birth to resilience through the concept of post-traumatic growth.

Here is what was covered in this episode: 

• Definition of trauma.
• Personal and professional understanding of trauma.
• The difference between trauma as an event and as a response.
• Differentiation between "big T" and "little t" traumas, with examples.
• Discussion on the Adverse Childhood Experiences (ACE) study and its findings.
• Impact of trauma on mental and physical health, lifestyle, and behavior.
• The role of implicit memory in storing trauma.
• Importance of addressing both emotional and physical aspects of trauma.
• The concept of post-traumatic growth and its potential benefits.
• Encouragement for personal healing and overcoming trauma.

Helpful links: 

• https://www.cdc.gov/violenceprevention/aces/about.html
• https://www.npr.org/sections/health-shots/2015/03/02/387007941/take-the-ace-quiz-and-learn-what-it-does-and-doesnt-mean
• Post Traumatic Growth Inventory

In this episode, Rebecca shares why it’s all about the nervous system. What’s your nervous system got to do with thriving? Everything! Learn why befriending your nervous system is so important, how to work with it, and why you should always keep it front and center.

Here is what was covered in this episode: 

• The critical role of the nervous system in emotional and physical health.
• Insights into how trauma affects neurobiology and strategies for healing.
• The importance of sleep, diet, and hydration for keeping your nervous system healthy and nourished.
• Techniques for improving your sleep and a few nervous system nutrition tips.
• Why relationships are so important for our nervous system.
• The connection between the autonomic nervous system, stress, and trauma processing.
• Practical advice for enhancing life quality through neurobiological understanding.

Click here for the Thriveology Quiz!

Welcome to our first show! Today, we dive into what it means to thrive and examine the difference between surviving and thriving. Meet Rebecca Kase, a force of nature, healed human, expert in Polyvagal Theory, EMDR Therapy, and 7 figure business owner. She’ll share with you why she started this podcast, and how she plans to support you use neuroscience, psychology, and spirituality to live your best life. Told through the authentic voice and spirit of a mover and shaker, this first episode is sure to leave you with some curiosities for introspection and growth.

Here is what was covered in this episode: 

• Meet Rebecca Kase, a licensed clinical social worker, trauma expert, yoga instructor, and author.
• Rebecca integrates neuroscience, psychology, spirituality, and personal experience beyond traditional psychotherapy.
• Why psychotherapy has limitations.
• What does it mean to thrive? Let’s explore some definitions.
• Learn Rebecca’s Thrive Five, which are domains to focus on building positive habits to effect change in your life.
• Explore the interconnectedness of these domains and their impact on overall well-being.
• Are you surviving or thriving, and what’s the difference? 
• Acknowledgment of systemic challenges and privileges affecting one's ability to thrive.
• Why focusing on the control you do have is more powerful than the control you don’t have when it comes to thriving
• What to expect from this podcast and episodes to come