The Nourished Nervous System – Details, episodes &amp; analysis

https://canva.link/yamas-niyamas-kapha

This episode is one I've been sitting with for a while — a synthesis of two things that have shaped my whole path: Ayurveda and yoga philosophy.

In this episode, I bring those two threads together and look at the yamas and niyamas — yoga's ethical and personal observances — through the lens of kapha season.

What we cover:

Kapha dosha is made up of earth and water. It's heavy, slow, stable, cool, and moist — and late winter into spring is kapha season. When kapha goes out of balance, we might notice lethargy, mental fog, resistance to change, a tendency to oversleep or overeat, or that feeling of comfortable-but-stuck stagnation. The medicine for kapha is warmth, stimulation, movement, and letting go — and the yamas and niyamas offer a beautiful map for exactly that.

I give a brief grounding in the eight limbs of yoga and what the yamas and niyamas actually are — not as a rulebook, but as living, breathing invitations to notice and redirect with curiosity rather than criticism.

Then we explore six practices through the lens of kapha season:

The Yamas — how we relate to the world:

Aparigraha (non-grasping) — where are you clinging, and what wants to be released as spring arrives?
Satya (truthfulness) — using honest, clear seeing to notice where we've gotten comfortable in stagnation — without judgment
Brahmacharya (right use of energy) — not about deprivation, but about noticing where energy is leaking and asking: is this giving me life or pulling me deeper into heaviness?

The Niyamas — how we relate to ourselves:

Tapas (inner fire) — the gentle, consistent showing up; kindling the fire rather than forcing it
Saucha (purity/cleanliness) — clearing physical clutter, mental tabs, and anything that's accumulating and pulling on your energy
Svadhyaya (self-study) — observing your own kapha patterns without judgment and seeking what genuinely inspires you

I also talk about my own evolving relationship with tapas — how it looked very different in my pitta-dominant twenties than it does now in midlife, and why the middle path is the one I keep returning to.

My invitation for you this week: pick one of these six practices, sit with the questions it offers, and let it be a gentle lens for seeing your life more clearly — without judgment, without pressure, just with curiosity.

Free download: Grab the one-page guide to all six practices — with reflection questions for each — in the link below. A simple, beautiful reference to keep nearby as you move through the season.

Mentioned in this episode:

Abigail Rose Clark — author and somatic facilitator, cleaning/decluttering as a somatic practice https://www.abigailroseclarke.com/store/p/k473j0h0mmmaramvp2rrrrkuib9m38

Resources:

Free Masterclass: The Alchemy of the Perimenopause Portal

Nourished For Resilience Workbook

Find me at www.nourishednervoussystem.com

and @nourishednervoussytem on Instagram

Rest is Your Birthright: Yoga Nidra, Ancestral Patterns & Living a Rested Life with Hester Brooks

Episode 145

jeudi 2 avril 2026 • Duration 34:28

In this episode I'm joined by Hester Brooks, a certified Daring to Rest coach and Yoga Nidra facilitator based in Lincolnville, Maine.

Hester specializes in helping women break the cycle of exhaustion and create a life that truly honors their capacity — and this conversation could not have come at a better time.

We talk about what it really means to rest (hint: it's not the same as sleep), why so many women struggle to give themselves permission to do it, and how our family lineages shape our relationship to both rest and productivity.

Hester shares her own journey of discovering Yoga Nidra during a period of major life changes, and how it transformed her sleep, digestion, anxiety, and overall sense of self.

In this episode we explore:

What it means to be a highly sensitive person and why rest is a nervous system necessity
The difference between rest and sleep — and why both matter
How ancestral patterns and family modeling shape our "rest ethic"
What Yoga Nidra is and what to expect from the practice
The concept of the "rested voice" and how the way we speak about our lives affects our energy
Rested decision-making as a daily practice
The difference between resting and living a rested life
Why this work is especially important during perimenopause and times of transition

Resources mentioned:

Hester's free 18-minute "I Had a Long Day" Yoga Nidra recording
Hester's website
Hester's Rest Offerings

Resources:

Free Masterclass: The Alchemy of the Perimenopause Portal

Nourished For Resilience Workbook

Find me at www.nourishednervoussystem.com

and @nourishednervoussytem on Instagram

The Vagus Nerve & Ayurveda: Ancient Wisdom for the Modern Nervous System

Episode 136

lundi 26 janvier 2026 • Duration 28:00

In this episode of Nourish Nervous System, I explore the vagus nerve — what it actually is, why it plays such a vital role in healing and resilience, and how Ayurveda has been supporting vagal regulation for thousands of years.

We hear a lot about the vagus nerve in modern wellness spaces, but often without context or clarity.

I share a simple, grounded explanation of the vagus nerve and why gentle, nourishing practices work better than force when it comes to nervous system regulation.

I also connect modern neuroscience with ancient Ayurvedic wisdom, including:

The role of Vata dosha and the nervous system
How marma points relate to parasympathetic regulation
Why oil, touch, breath, and rhythm are so deeply calming
The Ayurvedic concept of Ojas as resilience and vitality

To close, I guide you through a short, accessible ACE marma practice you can do anywhere to help calm the mind, soothe the nervous system, and support vagal tone.

This episode is for anyone feeling overwhelmed, anxious, burnt out, or curious about holistic approaches to nervous system health.

In This Episode, We Explore:

What the vagus nerve is and how it functions
Why the vagus nerve is essential for emotional regulation, digestion, and stress resilience
The connection between Ayurveda and the nervous system
How marma therapy supports parasympathetic balance
Why gentleness is key for healing the nervous system
A guided ACE marma practice for calming the mind

Resources & Links

This podcast is for educational and informational purposes only and is not a substitute for medical or mental health care.

Resources:

Free Masterclass: The Alchemy of the Perimenopause Portal

Nourished For Resilience Workbook

Find me at www.nourishednervoussystem.com

and @nourishednervoussytem on Instagram

A Functional Medicine Approach to Thyroid Health with Carrie Levine

Episode 46

jeudi 9 mai 2024 • Duration 38:35

This conversation is about so much more than just thyroid health, but that is at it's core.

In this episode, Carrie Levine, nurse midwife turned functional medicine practitioner, shares her transformative journey towards founding Whole Woman Health in Midcoast, Maine. Carrie is also the author of whole woman health: a guide to creating wellness for any age and stage.

She opens up about the challenges of motherhood, personal burnout, and the drive that led her to write a book aimed at demystifying functional medicine for the wider public, especially those unable to afford or access this holistic approach.

Carrie shares about the interconnection of the adrenals, ovaries and thyroid and some pearls of wisdom on how to keep these systems in balance.

Offering a glimpse into her personal self-care rituals, from nature walks with her dog to the solace found in yoga and tea, Levine underscores the interconnectedness of our well-being with the world around us.

Her story is a potent reminder of the power of resilience, the importance of listening to our bodies, and the need to foster accessible healthcare pathways that honor our intrinsic link to nature.

In this Episode:

Carrie Levine's Journey to Whole Woman Health
The Birth of a Book: Increasing Access to Functional Medicine
Personal Self-Care Routines
Exploring Functional Medicine
The Power of Embracing Imperfection
Navigating Thyroid, Adrenals, and Stress
Empowering Personal Health Choices

Connect with Carrie:

https://carrielevine.com/

Check out the book:

Whole Woman Health

Resources:

Free Masterclass: The Alchemy of the Perimenopause Portal

Nourished For Resilience Workbook

Find me at www.nourishednervoussystem.com

and @nourishednervoussytem on Instagram

Getting Real About Gratitude: More Than Just Thank You Notes

Episode 45

jeudi 2 mai 2024 • Duration 29:28

This episode uncovers the transformative power of gratitude far beyond clichés. Diving into personal reflections and scientific research, I reveal how gratitude positively affects mental and physical health, counteracts societal pressures of 'not enoughness,' and serves as an unexpected resistance to consumerism.

I explore practical gratitude practices, from traditional journaling to acknowledging the natural world and creating moments of thankfulness in everyday life. Whether you're looking to improve your wellbeing or find a deeper connection with the world around you, this episode offers insights and inspiration to truly embrace the essence of gratitude.

In this Episode:

Gratitude and Its Importance
Exploring the Power of Gratitude
Personal Journey with Gratitude Practices
Gratitude as a Form of Reciprocity and Connection
Scientific Insights on Gratitude's Impact
Gratitude as an Antidote to Capitalism and Not Enoughness
Practical Steps to Cultivate Gratitude

Related Episodes:

Episode 36 - Weaving a Net of Resource

Episode 41 - Perfectionism is a Form of Chronic Stress

Resources:

Embodying Gratitude Meditation

References:

Tung, L. (n.d.). Your brain on gratitude: How a neuroscientist used his research to heal from grief. WHYY. https://whyy.org/segments/your-brain-on-gratitude-how-a-neuroscientist-used-his-research-to-heal-from-grief/

Fox, G. R., Kaplan, J., Damasio, H., & Damasio, J. (2015). Neural correlates of gratitude. Frontiers in Psychology, 6. https://doi.org/10.3389/fpsyg.2015.01491

Wong, Y. J., Owen, J., Gabana, N. T., Brown, J. W., McInnis, S., Toth, P., & Gilman, L. (2018). Does gratitude writing improve the mental health of psychotherapy clients? Evidence from a randomized controlled trial. Psychotherapy Research, 28(2), 192–202. https://doi.org/10.1080/10503307.2016.1169332

Kimmerer, R. W. (2015). Braiding sweetgrass. Milkweed Editions.

Resources:

Free Masterclass: The Alchemy of the Perimenopause Portal

Nourished For Resilience Workbook

Find me at www.nourishednervoussystem.com

and @nourishednervoussytem on Instagram

Rewilding Your Nervous System with Micah Mortali

Episode 44

jeudi 25 avril 2024 • Duration 40:02

If you've been listening for a bit, you will know how much I value connecting with nature as a way to nourish the nervous system.

It's foundational in my own self care practices and today's guest has brought it to the next level. In this episode, Micah Mortali, author of 'Rewilding' and founding director of the Kripalu School of Mindful Outdoor Leadership, discusses his journey towards helping people reconnect with nature and themselves.

Micah shares insights into the philosophy of rewilding, emphasizing the importance of bridging the gap between modern life and our inherent connection to the land, and describes the tangible benefits of nature on the nervous system, substantiated by research on forest bathing.

Through personal anecdotes, Micah illustrates how mindfulness and nature can profoundly impact well-being and advocates for accessible nature connection practices.

In this episode:

The Essence of Self-Care with Micah
Diving Deep into Rewilding: Philosophy and Practice
The Healing Power of Nature on Our Nervous System
A Bear Encounter: Mindfulness in Action
Rewilding in Everyday Life: Accessibility and Impact

Connect with Micah:

Learn more about Micah and his offerings : click here

Check out Micah's book: click here

Resources:

Free Masterclass: The Alchemy of the Perimenopause Portal

Nourished For Resilience Workbook

Find me at www.nourishednervoussystem.com

and @nourishednervoussytem on Instagram

Exploring Sobriety as Self Care

jeudi 18 avril 2024 • Duration 18:53

In this episode, I share my personal experiences and reflections on sobriety, framing it as a form of self-care.

There are multifaceted reasons people choose sobriety, from tackling addictions to spiritual practices or simply feeling better physically and mentally.

In this episode I candidly discusses my journey with substances, from experimentation in youth to periods of sobriety motivated by health and well-being, to specifically managing an autoimmune disease.

I try to highlight the nuanced relationship between body, mind, and substance use. The episode encourages listeners to explore sobriety as an experiment in self-care, whether battling addictions or seeking balance.

It concludes with an invitation to notice how one's body and nervous system respond to substances, advocating for mindfulness and support in navigating one's path to wellness.

In this episode:

Exploring Sobriety as Self-Care
Personal Journey Through Sobriety
Early Experiences with Substances
Life-Changing Shift at Kripalu Yoga Center
Navigating Sobriety in Adulthood
Sobriety, Pregnancy, and Autoimmune Disease
The Power of Sobriety and Self-Care
Invitation to Experiment with Sobriety
Support and Resources for Nervous System Health

Resources:

Free Masterclass: The Alchemy of the Perimenopause Portal

Nourished For Resilience Workbook

Find me at www.nourishednervoussystem.com

and @nourishednervoussytem on Instagram

The Nervous System as a Lens in Strength Training with Kali Perry

Episode 42

jeudi 11 avril 2024 • Duration 51:08

The nervous system is connected to everything. So no surprise that if you strength train you can use knowledge of the nervous system to leverage your training.

In this conversation with Kali Perry she talks about this and so much more. Kali is a strength coach specialized in sports performance, injury mitigation and chronic pain reduction. She works with a wide variety of individuals ranging from professional athletes to people who have never been able to work out before due to physical limitations. A big component to her coaching is nervous system education and helping her clients find what homeostasis feels like.

In this episode:

Kali's story of coming to strength coaching through her own journey of injury and chronic pain
Strength coaching as a wholistic practice
How Kali uses nervous system information in training sessions
The importance of recovery
The magic window of super compensation
Strength training as a practice of resilience
How Kali used strength training and nervous system regulation to prepare for surgery- and her amazing results
Zen and the art of strength training

Connect with Kali:

www.sknstone.com

Instagram: @skin_and_stone

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Resources:

Free Masterclass: The Alchemy of the Perimenopause Portal

Nourished For Resilience Workbook

Find me at www.nourishednervoussystem.com

and @nourishednervoussytem on Instagram

Perfectionism is a Form of Chronic Stress

Episode 41

jeudi 4 avril 2024 • Duration 26:49

Did you know that studies show that in the past few decades there has been a 30% increase in people exhibiting perfectionist traits?

I never considered myself a perfectionist but I am starting to see areas of my life where I have a perfectionist mindset and how paralyzing it has been for me.

And I believe that perfectionism is a form of chronic stress that is rooted in a belief of "not enough"

In this episode:

What exactly is perfectionism?
Why "healthy perfectionism" is a myth
Perfectionism as way of thinking of yourself vs. a set of behaviors
How perfectionism has held me back in being seen and heard
Three types of perfectionism
Perfectionism in parenting
Perfectionism is aggravated pitta in the mind
Compassion as an antidote for perfectionism

Resources:

Nourished For Resilience Workbook

Book a free Exploratory Call

References:

Curran T, Hill AP. Perfectionism is increasing over time: A meta-analysis of birth cohort differences from 1989 to 2016. Psychol Bull. 2019 Apr;145(4):410-429. doi: 10.1037/bul0000138. Epub 2017 Dec 28. PMID: 29283599.

Ruggeri, A. (2018, February 20). The Dangerous Downsides of Perfectionism. BBC. https://www.bbc.com/future/article/20180219-toxic-perfectionism-is-on-the-rise

Cherry, K. (2023, March 6). What Is Perfectionism? (Definition and Examples). Explore Psychology. https://www.explorepsychology.com/perfectionism-definition-examples/

Resources:

Free Masterclass: The Alchemy of the Perimenopause Portal

Nourished For Resilience Workbook

Find me at www.nourishednervoussystem.com

and @nourishednervoussytem on Instagram

Being With What Is (in Life and Relationships) with Chandra Cantor

Episode 40

jeudi 28 mars 2024 • Duration 46:42

Do you ever notice that tension that arises in your body when the outside world is not aligning with your expectations?

What thoughts do you notice when your current reality is not the way you want it?

It's really normal to have these thoughts and feelings, they are a part of our messy human experience, but the practice of "being with what is" can help you navigate these experiences with a bit more grace and ease.

In this week's episode I have a wonderful conversation with Chandra Cantor about all of this. Chandra is a yoga teacher, life coach, dancer and mother of 3 boys. She has devoted her life to embodiment, mindfulness, relationship work and the art of living well. Chandra began dancing as soon as she could walk, meditating as soon as she could sit still and has taught yoga for almost 30 years. Her coaching individuals and couples brings the practice of yoga off the mat and into all areas of life. Chandra lives in Western Massachusetts and enjoys teaching locally, on line and traveling to lead retreats and workshops wherever she can.

In this episode we talk about:

Being with what is as a yoga practice on and off the mat
Separating intentions from results
The radical act of reclaiming the fullness of what it means to be a human
Antidotes for limiting beliefs and stressful thoughts
Tending intimate relationship with the practice of "Date Night"
Making expectations in relationship implicit

and so much more!!

Connect with Chandra: www.steppingintobalance.com
Chandra Cantor Yoga on FB
patreon.com/chandrayoga
Chandra Cantor on You Tube

If you are interested in joining my Simple Spring Reset starting in 2 weeks, you can email me at kristen@nourishednervoussystem to reserve your spot.

If you'd like to chat with me to see if it is right for you click here to schedule a free exploratory call
Simple Spring Reset Exploratory Call

Resources:

Free Masterclass: The Alchemy of the Perimenopause Portal