Send us a text Today we take a moment to acknowledge the overwhelming nature of global crises, and focus on what’s within our control, caring for ourselves and our communities, and showing up where we can make a difference. I'm also sharing my tradition to start the new year with a word that I use as an intention, a guide for the year. Unapologetic is my word for the year . It’s a commitment to showing up fully as myself—taking up space without apology, embracing who I am, and shedding the cultu...
Jan 20, 2025•11 min•Season 1Ep. 209
Send us a text Talking with Kate Zanoni, a movement educator, fitness coach, and author. As an outdoor enthusiast, she specializes in the transformative power of nature by helping her clients find strength, joy, and connection in the outdoors. With more than a decade of experience in orthopedics and sports medicine, she works with outdoor athletes to build resilient strength and break free from recurrent injuries so they can continue enjoying their favorite activities for years to come. We talk ...
Jan 06, 2025•52 min•Season 1Ep. 208
Send us a text Today we're talking feelings, you know, those things we try so hard to ignore, shove down, or pretend don’t exist? “I’m fine… EVERYTHING IS FINE!!!” Sound familiar? This week, I’m diving into emotional regulation—not just to deal with stress, anxiety, or overwhelm, but to actually allow ourselves to feel the feelings. Because ignoring them doesn’t make them go away. It just leaves us stuck, disconnected, and sometimes even overwhelmed by things we don’t fully understand. Here’s wh...
Dec 18, 2024•14 min•Season 1Ep. 207
Send us a text There’s a lot of buzz about nervous system regulation—but what does it actually mean? It's not just about being calm and zen all the time. In this episode, we dive into what a regulated nervous system really looks like and why it’s not the same as avoiding emotions or stress altogether. We cover: The difference between dysregulation and emotional expression. What it means to be stuck in hyperarousal (high gear) or hypoarousal (low gear). The concept of the "window of tolerance" an...
Dec 09, 2024•21 min•Season 1Ep. 206
Send us a text Today we’re diving into the complicated feelings surrounding this time of year, and the holidays celebrated... From the joy of a delicious meal (all about the sides—no thanks, turkey!) to the reality of its historical roots in colonization and indigenous genocide, this episode holds space for it all. We’ll explore: The importance of acknowledging indigenous history and how to take meaningful action. Resources and accounts to follow, including Native Land Digital, and why land ackn...
Nov 28, 2024•15 min•Season 1Ep. 205
Send us a text 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 ...
Nov 19, 2024•22 min•Season 1Ep. 204
Send us a text 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 ...
Nov 13, 2024•15 min•Season 1Ep. 203
Send us a text 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...
Nov 05, 2024•17 min•Season 1Ep. 202
Send us a text 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 nou...
Oct 28, 2024•16 min•Season 1Ep. 201
Send us a text 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 ph...
Oct 22, 2024•27 min•Season 1Ep. 200
Send us a text 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 point...
Oct 15, 2024•29 min•Season 1Ep. 199
Send us a text 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...
Sep 30, 2024•16 min•Season 1Ep. 198
Send us a text 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 petitio...
Sep 25, 2024•12 min•Season 1Ep. 197
Send us a text 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 yo...
Sep 10, 2024•20 min•Season 1Ep. 196
Send us a text 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 heal...
Sep 03, 2024•21 min•Season 1Ep. 195
Send us a text Episode Description: In this episode, I reflect on recent visits with my family and how they've brought up deep feelings of inadequacy and the desire to prove myself. I’ve realized how much I’ve tried to show that I’m smart, successful, and have my life together—even though I know that no one really has it all figured out. I talk about the pressure I’ve felt to meet my family’s expectations and how it’s clashed with my own priorities, things that bring me joy but aren’t always und...
Aug 28, 2024•15 min•Season 1Ep. 194
Send us a text Welcome back to another episode of the Brain Body Resilience Podcast! I'm your host, JPB, and today we're revisiting a topic that continues to resonate deeply. After recently speaking with an organization whose staff deals with community mental health, I was reminded of how critical it is to take care of ourselves, especially when we're overwhelmed and understaffed. In this throwback episode, we dive into the reality that many of us face—knowing what we should be doing to care for...
Aug 22, 2024•18 min•Season 1Ep. 193
Send us a text In this episode I explore how our families shape us, contributing to both our traumas and our sense of self. We talk about the hidden scars of childhood neglect and the ways they shape our adult lives. Sharing my journey from feeling disconnected and alone to understanding and healing from abandonment trauma, I discuss the impact of growing up in a family where emotions were unacknowledged and dismissed. Understand how hyper-independence acts as a shield, a trauma response, and ho...
Aug 12, 2024•22 min•Season 1Ep. 192
Send us a text In this episode, we dive into the tricky but essential process of building self-trust and its deep connection to how we experience anxiety and stress. Anxiety often stems from an overestimation of threats and an underestimation of our abilities to handle them. Naming your emotions and sensations in your body is one of the best ways to manage them effectively. Awareness allows us to bring control and understanding to our feelings, empowering us rather than leaving us feeling powerl...
Aug 05, 2024•19 min•Season 1Ep. 191
Send us a text In this episode I'm talking about how stress and anxiety serve us. It may feel like these emotions are out of your control, simply burdens to bear, but over time, I’ve come to understand that these feelings are actually signaling unmet needs. We'll explore how our behaviors—like worry, anxiety, and hypervigilance—are often attempts to meet these needs, drawing on the theories of Abraham Maslow and William Glasser's basic needs (survival, belonging, power, freedom, and fun) By refr...
Jul 29, 2024•19 min•Season 1Ep. 190
Send us a text Today we're revisiting a conversation with Eilie Reid, a yoga and meditation coach who integrates Ayurveda into her practices, on aligning with natural rhythms to transform your well-being. In this episode, we’ll explore how seasonality and spirality influence our energy and focus throughout the year and our lives. Learn how to embrace a slower pace during certain seasons, prioritize self-care, and adapt your productivity to the natural ebb and flow of your energy levels. We explo...
Jul 25, 2024•1 hr 23 min•Season 1Ep. 189
Send us a text In this episode, I share candid anecdotes on adapting daily routines to carve out moments for self-care and stress reduction. Recently, I had to pause my usual routine to prioritize someone else, which highlighted the importance of recognizing and adjusting our priorities as they change. I discuss how trying to do everything at once doesn’t work and emphasize focusing on one priority at a time. Whether it's growth, rest, career, or personal connections, different times call for di...
Jul 15, 2024•17 min•Season 1Ep. 188
Send us a text In this episode, we explore how resisting our reality and fighting against what has already happened can lead to stress and unhappiness. When our expectations don’t match reality, we often waste energy wishing things were different, which only increases our dissatisfaction. Inspired by Carl Jung’s idea that "what we resist persists," we discuss how focusing on what we don’t want can make those things stick around even more. By resisting, we direct our energy and attention to these...
Jul 02, 2024•19 min•Season 1Ep. 187
Send us a text In today's episode we talk about the power of acceptance in resilience. learning to recognize and acknowledge challenges without judgment can profoundly impact our ability to manage stress and anxiety. Acceptance isn't about loving the situation but understanding it deeply enough to let go of resistance and shift our focus towards actionable steps toward useful and usable tools for what to do right now. Learn how to harness self-awareness and distinguish between active and resigni...
Jun 24, 2024•19 min•Season 1Ep. 186
Send us a text Can our thoughts really reshape our physical state? find out in this special throwback episode from August 2021, where we dive into the connection between your thoughts and your nervous system health. We'll explore how neuroplasticity empowers our brains to adapt and grow with every new experience, and how our thoughts can directly influence our nervous system. You'll learn the impact that stress and fear can have on our hormonal responses, and learn how shifting your perception o...
Jun 18, 2024•21 min•Season 1Ep. 185
Send us a text How do you react to stress and discomfort? Could your coping mechanisms use some fine-tuning? In today’s episode, we’re exploring how dealing with discomfort can help us grow stronger and more resilient. We’ll start with a simple yet powerful example: cold plunges. For some, the mere thought of cold can trigger stress and anger. We’ll use this to dive deeper into how we often react to discomfort and stress in our lives. Join me to discuss personal stories and practical tips on bui...
Jun 12, 2024•17 min•Season 1Ep. 184
Send us a text Discover how therapists can better care for themselves while supporting others with our special guest, Chris McDonald, a holistic therapist, yoga and meditation teacher, podcaster, and author. Chris shares invaluable insights on the necessity of self-care for those who hold space for others' emotional and traumatic experiences. Learn how incorporating personal practices like yoga and mindfulness can elevate the authenticity and effectiveness of these techniques when applied in the...
Jun 03, 2024•37 min•Season 1Ep. 183
Send us a text Today we're sifting through the layers layers of misunderstanding around mental health and self-care. Shifting towards an understanding that health is not a state of being, it is an action, skills to be practiced. Health is not an identity, it is the result of consistent actions. We'll get into the challenges of stress and anxiety, learning that state regulation as a skill to be honed rather than a state of being or a way to force discomfort away. Maintaining health in your body i...
May 21, 2024•12 min•Season 1Ep. 182
Send us a text After wrestling with the cultural expectation to prioritize intellect over emotion, I've come to a profound realization about the power of embracing our feelings, especially in moments of stress and joy. Today we navigate the complex terrain of our emotional world, where I share my journey of self-discovery and the transformative impact of acknowledging every feeling that arises. We explore the idea of "foreboding joy," a term brought to light by the insightful Brené Brown, and di...
May 13, 2024•18 min•Season 1Ep. 181
Send us a text Have you ever felt the ground shift beneath you, not from an earthquake, but from an internal revelation? This is the journey Allison Guilbault , licensed therapist and mindset coach, walks us through—a journey marked by resilience, dedication, and a profound shift from the high-stakes world of forensic psychology to the empowering realm of coaching women toward self-liberation. Allison's story is a vivid illustration of the power held in personal choice, an invaluable blueprint f...
May 06, 2024•55 min•Season 1Ep. 180
