How to Transform Your Life Without Burning It Down
Sustained Courage
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...
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Shadow Season: Trick, Treat, and the Courage to Face Your Darkness
Sustained Courage
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”...
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The Power of Female Friendship: How We Heal, Sync, and Thrive Together
Sustained Courage
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...
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20 Minute Guided Ancestor Meditation ASMR
Sustained Courage
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...
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Ancestors: Unhinged History, DNA Secrets, and How to Connect
Sustained Courage
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...
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Your Body’s Built-In Reset Button (and How to Press It)
Sustained Courage
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,...
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Accountability is NOT Cruelty
Sustained Courage
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 ...
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The Mother of All Episodes: A Celebration of Mothers, the Original Caregiver
Sustained Courage
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,...
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Invisible No More — Reclaiming Visibility, Voice & Value
Sustained Courage
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...
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Spring Forward: The Season of Awakening & Audacious Growth
Sustained Courage
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...
info_outlineThis 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 patterns.
- The science of sleep: what happens during light sleep, deep sleep, and REM — and why each stage matters.
- Military sleep techniques to help you fall asleep in minutes.
- A historical case study on how sleep deprivation impacted major events during WWII.
- Expert tips for creating a bedtime routine, optimizing your sleep environment, and even starting your mornings right to sleep better at night.
Plus, I’ll share my own challenges with sleep and invite you to join me in a month-long experiment to improve our rest. Because sleep isn’t just rest — it’s your ultimate recharge.
Don’t miss this practical and inspiring deep dive into the one thing that can make or break your courage, resilience, and creativity: sleep. Tune in now and take the first step toward reclaiming your rest!
Let’s be brave, be rested, and be our own heroes.