Shows
Sustained CourageWhen the World Is On Fire… and You Still Have to Do the DishesJanuary broke me a little. Living in Minneapolis during political tension, violence, and constant headlines left me feeling something I haven't felt in years: hopelessness. And here's the truth no one talks about — you can feel grateful for your life and still feel overwhelmed by the world. Those two things live together. In this deeply personal episode of Sustained Courage, we explore: • How humans survived the Black Death, the Great Depression, war, and social upheaval • How people throughout history found meaning during collapse • What your nervous system is actually doing wh...
2026-02-1343 minSustained CourageThe Question That Stops Harmful Conversations ColdThe holidays have a way of bringing everything to the surface—old family dynamics, sharp comments, gossip, and conversations that leave us feeling judged, overwhelmed, or activated. In this episode of Sustained Courage, we explore one deceptively simple question that can change how you move through conflict, conversation, and even your own inner dialogue: "What value does this bring?" Rooted in ancient philosophy, modern neuroscience, and practical psychology, this episode breaks down why words are never neutral—and how a single pause can interrupt reactivity, shut down manipulative dynamics, and help you choose your...
2025-12-1719 minSustained CourageHow to Transform Your Life Without Burning It DownTo 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 fr...
2025-11-2223 minSustained CourageShadow Season: Trick, Treat, and the Courage to Face Your DarknessThis 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 "tric...
2025-11-0127 minSustained CourageThe Power of Female Friendship: How We Heal, Sync, and Thrive TogetherWhen 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...
2025-10-1016 minSustained Courage20 Minute Guided Ancestor Meditation ASMRThis 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 rig...
2025-09-1621 minSustained CourageAncestors: Unhinged History, DNA Secrets, and How to ConnectWhat 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 epig...
2025-08-2229 minSustained CourageYour Body's Built-In Reset Button (and How to Press It)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 re...
2025-06-2323 minSustained CourageAccountability is NOT CrueltyIn 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...
2025-05-2627 minSustained CourageThe Mother of All Episodes: A Celebration of Mothers, the Original CaregiverThis 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 capa...
2025-05-1125 minSustained CourageInvisible No More — Reclaiming Visibility, Voice & ValueDo 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...
2025-04-1350 minSustained CourageSpring Forward: The Season of Awakening & Audacious GrowthSpring 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 wi...
2025-03-2627 minSustained CourageThe Power of the Feminine – Strength, Suppression, and ResilienceIn honor of International Women's Day, this episode of Sustained Courage explores the deep-rooted power of the feminine—why it has been both revered and feared throughout history. We discuss the shift from matriarchal societies to patriarchal control, the suppression of women's rights, and the ongoing fight for equality. From Elizabeth I's leadership to the erasure of women in medical research, we uncover the struggles and triumphs of powerful women. Plus, we highlight incredible figures like Malala Yousafzai, Nellie Bly, and Kamala Harris, and share ways we can all embrace the feminine within us. 🎧 Tune in for...
2025-03-1231 minSustained CourageSustained Courage Spotlight: Nellie BlyToday, we delve into the remarkable life of Nellie Bly, a pioneering journalist who shattered Victorian-era expectations for women and forever changed the landscape of investigative reporting. Learn how Bly, born Elizabeth Cochran, first made her mark by challenging sexist newspaper columns, and then fearlessly embraced "stunt reporting" to uncover hidden injustices—most famously by posing as an asylum patient for her exposé Ten Days in a Mad-House. We also chart her bold decision to circle the globe in a mere 72 days, beating the fictional record set by Jules Verne's Around the World in Eighty Days. Along the way, we e...
2025-02-2827 minSustained CourageShine the Light – The Power of PerspectiveWhat if the way we see things is just a matter of light? In this episode of Sustained Courage, we explore the concept of shining light—both literally and metaphorically—on the overlooked, the undervalued, and the challenging parts of our lives. Inspired by the Yooperlite, a nondescript rock that glows under a black light, we dive into the power of perspective shifts. We'll uncover the symbolism of light in history, the science behind how light transforms our world, and actionable steps for reframing the darkest areas of our lives. Plus, we discuss why joy is an act...
2025-02-2225 minSustained CourageFind Your Inner Child: Practical Steps to Bring Fun and Joy Back into Adult LifeEver feel like life's responsibilities have pushed aside your sense of fun? In this episode, we dive into the importance of play for adults—why we need it, what it does for our mental health, and how to weave more imagination and laughter into our daily routines. We'll explore the history of play in human culture (and even the animal kingdom), unpack the science behind why it boosts creativity, and tackle the barriers that keep many of us from letting loose. You'll hear practical tips for scheduling "play dates," embracing playful hobbies, and sparking that childlike wonder you thought wa...
2025-02-1040 minSustained CourageBending Time: Ancient Secrets, Einstein's Revelations, and Modern Productivity HacksEver feel like there's never enough time in the day? In this hour-long deep dive, we tackle the concept of time from every angle—spanning ancient civilizations, revolutionary breakthroughs by Einstein, and the practical day-to-day tricks that help you get more done. Discover how understanding the elastic nature of time can change the way you plan, work, and live. We'll talk about the roots of our modern clocks and calendars, why busy people seem to get more done, and how to reduce the everyday barriers that slow you down. Plus, we'll share simple yet powerful productivity tips—everything from AI-a...
2025-01-3134 minSustained CourageSleep: The Superpower You're Not Using EnoughThis week's episode is a special one, kicking off with a heartfelt birthday shoutout to my sister Kimberly. Happy Birthday, Kim! From there, we dive into one of life's biggest challenges: sleep. Whether it's stress, hormonal changes, or just the chaos of modern life, sleep is a struggle for many of us — myself included. In this episode, we'll explore why sleep is so critical, how humans have viewed it through history, and practical tips to improve your sleep hygiene. What to Expect: The fascinating history of sleep: from ancient dream interpretations to biphasic sleep pa...
2025-01-2431 minSustained CourageChoose Your Hard: Turning Quitter's Day Into a ComebackIt's the second week of January, and for many, New Year's resolutions are already hanging by a thread. Welcome to Quitter's Day—the second Friday of January, when most people abandon their goals. But giving up doesn't have to be the end. It's a chance to reflect, refocus, and make a powerful choice: to keep going. In this episode of Sustained Courage, we explore the history of New Year's resolutions, from their beginnings with the ancient Babylonians and Romans to their modern focus on self-improvement. But more importantly, we'll discuss why resolutions fail and how you can ov...
2025-01-1723 minSustained CourageSustained Courage Spotlight: Laura Ingalls Wilder In this episode of Sustained Courage, we journey into the remarkable life of Laura Ingalls Wilder, the beloved author of the Little House series. Beyond her celebrated books, Laura's life was a testament to resilience, adaptability, and courage. From surviving harsh winters on the Dakota prairie to building a farm from scratch in Missouri, Laura's experiences as a pioneer offer powerful lessons for navigating challenges in our own lives. We'll explore her biography , from her childhood in a frontier family to her late-in-life success as an author. Along the way, we'll uncover how Laura's spirit of resourcefulness an...
2025-01-1227 minSustained CourageGood Grief: How Death and Loss Can Be a Catalyst for LifeIn this heartfelt episode, I explore the profound experience of grief and its many forms—from the loss of loved ones to life's quieter sorrows, like the end of relationships or unfulfilled dreams. Inspired by my own recent personal losses, this conversation delves into the history, science, and cultural traditions that shape how we grieve. I discuss the rituals that help us heal, the universal and individual aspects of mourning, and how grief is a reflection of love and connection. You'll also learn actionable ways to support others through loss and prepare for your own legacy, including th...
2025-01-0347 minSustained CourageNostalgia: Turning Past Memories Into Present StrengthNostalgia has a way of wrapping us in a warm, comforting glow—but what if it could do more than just make us smile? What if the memories of your past could help you grow, heal, and find strength for the future? In this episode, we explore how to harness the power of nostalgia to build resilience and courage. Learn why your brain reshapes memories, how to find meaning in even the toughest times, and how to turn bittersweet reflections into fuel for growth. Whether you're reminiscing about snow days or tackling life's current challenges, this episode wi...
2024-12-1938 minSustained CourageThrow Guilt Out the Window: How to Manage Guilt and Prioritize YourselfThe holiday season is here, and so is its unwelcome guest—guilt. From skipping holiday parties to indulging in "guilty pleasures," guilt can creep into every corner of our lives. But what if you could reclaim your time and energy by letting go of unnecessary guilt? In this episode, we explore the origins of guilt, its role in human history, and the psychological science behind why we feel it. We'll help you distinguish between helpful and harmful guilt, set boundaries, and say no with confidence—without the weight of guilt holding you back. Through relatable stor...
2024-12-1131 minSustained CourageThe Everyday Magic of Inspiration: Practical Steps to Get Unstuck and Take ActionIn this episode, we dive into the transformative magic of inspiration—what it is, how it works, and how you can use it to fuel your growth, creativity, and purpose. Learn how to spark those "aha!" moments, find motivation even in challenging times, and turn your ideas into meaningful action. With practical tips, real-world examples, and a journey through the science and history of inspiration, this episode is packed with insights to help you stay motivated, creative, and connected to what truly matters. Tune in now to ignite your spark and step into your best se...
2024-12-0534 min
Sustained CourageFrom Pickles to Profound: The Power of CuriosityCuriosity fuels innovation, growth, and connection—but it's not without its challenges. In this episode, we explore the power of curiosity, from its role in shaping history to its impact on our personal and professional lives. Drawing inspiration from one of history's most curious minds, Leonardo da Vinci, we uncover lessons on balancing exploration with focus, managing the darker sides of curiosity, and using it as a tool for resilience and creativity. Discover how curiosity can spark new ideas, deepen relationships, and even help you embrace imperfection. Plus, gain practical tips to cultivate healthy curiosity in your da...
2024-11-2730 minSustained CourageActivating Sisu: The Finnish Art of Courage, Resilience, and StrengthWhat is sisu? More than just a word, it's a way of being—a Finnish concept of resilience, determination, and inner strength that has no direct English translation. In this episode, we explore how sisu is the spark that drives us forward when we feel stuck, exhausted, or on the brink of giving up. It's about finding the courage to act in the face of doubt, fear, or failure, and stepping fully into your power. Join us as we unpack the essence of sisu, uncover how you can harness it in your own life, and discover why th...
2024-11-2126 min