The Nourished Nervous System
Kristen Timchak
An exploration of stress, the nervous system, and resilience through the lenses of Ayurveda, Somatic Practice, Herbs, Neural Plasticity and much more!
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Top 10 The Nourished Nervous System Episodes
Goodpods has curated a list of the 10 best The Nourished Nervous System episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to The Nourished Nervous System for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite The Nourished Nervous System episode by adding your comments to the episode page.
Listen! Your Body is Talking
The Nourished Nervous System
10/12/23 • 20 min
What does it mean to be a good listener? To be present and listen without an agenda, and I believe to listen not only to the words spoken but also to body language, emotions and other subtle cues.
The same is true when you listen to your body. Your body is constantly talking to you through subtle nerve impulses and sensations and feelings and emotions. Your body is speaking and your mind is interpreting what it is saying, so it is important to have a clear mind so that you don't misinterpret your body's cues.
In this episode:
- You may have heard of interoception, but what is it?
- How interoception may relate to emotions and the nervous system
- Other ways you can listen to your body
- The importance of getting quiet to listen, and my personal story of my mind misinterpreting my body's cues
- How pushing through can affect your ability to listen
- Some simple ways to begin listening
Related Episodes:
Episode 4 : Nuts and Bolts of the Stress Response Cycle and How to Complete it
Episode 11: Why What you Think Matters
Episode 13: Practice Being a Cat
Deep Rest Meditation: www.nourishednervoussystem.com/deeprest
References:
Critchley HD, Garfinkel SN. Interoception and emotion. Curr Opin Psychol. 2017 Oct;17:7-14. doi: 10.1016/j.copsyc.2017.04.020. Epub 2017 Apr 23. PMID: 28950976.
Schulz A, Vögele C. Interoception and stress. Front Psychol. 2015 Jul 20;6:993. doi: 10.3389/fpsyg.2015.00993. PMID: 26257668; PMCID: PMC4507149.
Holzer, P. (2017). Interoception and gut feelings: Unconscious body signals' impact on brain function, behavior and belief processes. In H.-F. Angel, L. Oviedo, R. F. Paloutzian, A. L. C. Runehov, & R. J. Seitz (Eds.), Processes of believing: The acquisition, maintenance, and change in creditions (pp. 435–442). Springer International Publishing/Springer Nature. https://doi.org/10.1007/978-3-319-50924-2_31
My resources:
Deep Rest Meditation
Nourished For Resilience Workbook
Book a free Exploratory Call
Find me at www.nourishednervoussystem.com
and @nourishednervoussytem on Instagram
The Window of Resilience: Insights from Ayurveda and Somatic Practices
The Nourished Nervous System
06/27/24 • 31 min
In this special anniversary episode of 'The Nourished Nervous System,' I celebrate a year of growth and change, both personally and through the podcast.
I delve into the concept of the window of resilience—how much stress we can handle before becoming overwhelmed—and connect it with Ayurvedic principles.
Ayurveda is a lens to look at life through, so this episode talks about balancing life's stressors and how different Ayurvedic constitutions (Vata, Pitta, Kapha) affect our stress responses.
The episode is rich with personal stories and practical tips like deep breathing, getting outside, and even dancing to Prince, making it both informative and relatable.
Resources for deeper exploration, including a workbook and an Ayurvedic Nervous System type quiz, are also offered.
Whether you’re dealing with daily stress, chronic illness, or just curious about resilience, this episode provides actionable insights and a sense of community.
In this Episode:
- Exploring the Window of Tolerance
- Understanding Stress and Resilience
- Ayurvedic Perspectives on Resilience
- Personal Experiences and Practical Tips
- Final Thoughts and Resources
Resources:
Ayurvedic Nervous System Type Quiz
Related Episodes:
Episode 26 - Nourished for Resilience
Episode 51 - Nourish Your Mind: Ayurveda, Breath Work and Seasonal Self Care
Episode 3 - What the Vata?!
Episode 8 - Oh Pitta, You're Hot!
Episode 10 - Kapha, the Sweet One
References:
Travis FT, Wallace RK. Dosha brain-types: A neural model of individual differences. J Ayurveda Integr Med. 2015 Oct-Dec;6(4):280-5. doi: 10.4103/0975-9476.172385. PMID: 26834428; PMCID: PMC4719489.
My resources:
Deep Rest Meditation
Nourished For Resilience Workbook
Book a free Exploratory Call
Find me at www.nourishednervoussystem.com
and @nourishednervoussytem on Instagram
Small Group Coaching for a Simple Spring Reset
The Nourished Nervous System
03/21/24 • 10 min
Does the idea of doing a spring reset sound interesting but maybe a little intimidating? Are you interested in bringing some more energy, simplicity or clarity into your life in this season? Do you have an idea for a spring reset but are having a hard time getting started or following through with it?
This week's episode is a little different, I will be back to my normal episodes next week but I wanted to use this as an opportunity to tell you about a Small Group Coaching Simple Spring Reset that I am offering.
This is somewhat experimental and I feel really excited about the potential of a small group to support each other in creating and following through with a simple spring reset.
This offering may be right for you if:
- You are feeling some stuck energy somewhere in your life that you'd like to move
- You are wanting to do a spring cleanse that is right for your body, your nervous system and your lifestyle and encompasses more than just diet.
- You often feel heavy, dull and lethargic this time of year and you'd like to learn more about Kapha Dosha and how to balance it.
- There are areas in your life you'd like to bring more energy to and need some support and accountability
- You are excited by the idea of experimentation and improvisation and being a part of a small group to support each other in this process.
- There are areas in your life that need simplification and you'd love support and accountability
This offering may NOT be right for you if:
- You'd like someone else to tell you what to do, give you meal plans or a specific plan to follow. (I'm happy to share recipes and ideas but ultimately you will create your own plan)
- You are working with deep trauma and don't have support of a therapist. (I am a coach and not a therapist, so while there is space for all emotions and vulnerabilities, this will not be a space to process deep trauma)
This group will be starting April 11th or 12th (we will find a day and time that works for everyone in the group) and we will meet on Zoom once a week for 4 weeks.
The investment for all 4 weeks is a sliding scale of $80-$120 total.
If you want to learn more, listen to the episode!! You can reach out to me with questions or to sign up, just email me [email protected]
You can also schedule a free exploratory call to see if this is right for you:
Free Exploratory Call
If you are interested but have no experience with Ayurveda, check out these episodes so that the group has a shared vocabulary:
Episode 2- The Lens of Ayurveda
Episode 3 - What the Vata?!
Episode 8 - Oh Pitta, You're Hot!
Episode 10- Kapha, the Sweet One
My resources:
Deep Rest Meditation
Nourished For Resilience Workbook
Book a free Exploratory Call
Find me at www.nourishednervoussystem.com
and @nourishednervoussytem on Instagram
Ayurveda and Mental Clarity with Kate O'Donnell: Integrating Food and Mind for Balance
The Nourished Nervous System
01/30/25 • 41 min
We know that the food we eat impacts our physical bodies. We are also beginning to recognize how it impacts our minds. The teachings of Yoga and Ayurveda have a lot to contribute to this topic.
In this episode of the The Nourished Nervous System podcast, I welcome Kate O'Donnell, a nationally certified Ayurvedic practitioner, author of multiple Ayurvedic cookbooks, and founder of the Ayurvedic Living Institute.
The discussion explores how Ayurveda's complex and nuanced concepts can be made accessible for the Western mind.
Kate elaborates on the profound connection between our diet and mental well-being, explaining the roles of 'Sattva,' 'Rajas,' and 'Tamas' in maintaining mental clarity.
She emphasizes the importance of consuming whole, life-affirming foods and the detrimental effects of toxins ('Ama') on both physical and mental health.
Practical advice is offered on how to integrate Ayurvedic practices into daily life, manage emotional digestion, and reduce sensory overload. Kate also shares about the deep impact of cooking on our overall wellness. The episode concludes with actionable steps for listeners to start their Ayurvedic journey.
In this episode:
- Kate's Journey and Work in Ayurveda
- Ayurveda and Western Integration
- The Mind-Body Connection
- Understanding Doshas and Food Impact
- Mental Digestion and Emotional Health
- Practical Tips for a Sattvic Diet
Connect with Kate:
Kate's Website
Books
Courses
My resources:
Deep Rest Meditation
Nourished For Resilience Workbook
Book a free Exploratory Call
Find me at www.nourishednervoussystem.com
and @nourishednervoussytem on Instagram
Smoothing the Transition of Perimenopause Using Breathwork with Larissa Carlson
The Nourished Nervous System
01/02/25 • 50 min
In this episode I welcome back Larissa Carlson, an experienced Ayurvedic practitioner and yoga specialist certified by the National Ayurvedic Medical Association and Yoga Alliance.
Larissa shares her extensive knowledge on pranayama (yogic breathwork) and its benefits, especially for managing Vata imbalances and promoting Sattva during perimenopause.
The episode explores various breathwork techniques, their mental and physical health benefits, and the importance of adapting practices to individual needs and life stages.
Larissa emphasizes the significance of slowing down and incorporating soothing exercises, lifestyle shifts, and mindfulness practices into daily routines.
Listeners are also treated to a guided pranayama practice for calming the nervous system. The episode serves as an insightful guide for anyone looking to use Ayurvedic principles and breathwork to enhance their well-being.
In this episode:
- Larissa's Background and Expertise
- Introduction to Pranayama
- Balancing Vata and Sattva
- Pranayama Techniques for Perimenopause
- Lifestyle Shifts for Perimenopause
- Exercise and Weight: The Middle Path
- Hydration and Nutrition: Staying Juicy
- Embracing Change: Acceptance and Non-Attachment
- Consistent Moderation: The 80/20 Rule
- Pranayama Practice: Calming Vata
- Sustainable Practices: Integrating Mindfulness
Related Episode:
Episode 62 : Cultivating Ojas for a Healthy Libido with Larissa Carlson
Connect with Larissa:
Website
Instagram
Sattvic Sensuality Course
My resources:
Deep Rest Meditation
Nourished For Resilience Workbook
Book a free Exploratory Call
Find me at www.nourishednervoussystem.com
and @nourishednervoussytem on Instagram
Slowing Down and Stretching Time: lessons from the garden
The Nourished Nervous System
05/16/24 • 31 min
Do you ever feel like you are doing all the right things but still don't feel good?
This was the question at the center of this week's episode. Spoiler alert: I don't have the answer to this, but I do have thoughts on it.
In this episode I share about my adventure of moving into a new home in Maine and the excitement and challenges that come with starting a garden from scratch.
I speak about the interplay between the physical act of gardening and the philosophical lessons it teaches about life, resilience, and the importance of slowing down.
Listeners will discover how gardening acts as a metaphor for personal growth, dealing with the trials of chronic illness, and the pursuit of a balanced, mindful existence.
I illustrate the continual cycle of laying foundations and maintaining progress, both in the garden and within ourselves, highlighting the parallels between nurturing plants and personal well-being.
Amidst these reflections, I invite you to embrace moments that stretch time, deepen connections, and transform routine self-care into a profound, fulfilling practice.
In this Episode:
- Embracing Gardening: A Journey of Resilience and Self-Discovery
- The Power of Slowing Down: Lessons from Gardening and Life
- Laying Foundations: The Heavy Work of Starting New
- Navigating the Healing Process: Acceptance and Adaptation
- Exploring the Concept of Slowing Down Time for Well-being
- Invitation to Stretch Time and Embrace Moments of Connection
Related Episodes:
Being With What Is with Chandra Cantor
Somatics and Ecology with Abigail Rose Clarke
My resources:
Deep Rest Meditation
Nourished For Resilience Workbook
Book a free Exploratory Call
Find me at www.nourishednervoussystem.com
and @nourishednervoussytem on Instagram
Embodying Aliveness Through Transpersonal and Somatic Psychotherapy with Marietta Skeen
The Nourished Nervous System
10/24/24 • 40 min
In this week's episode of the Nourished Nervous System podcast, I welcome Marietta Skeen.
Marietta is a Transpersonal and Somatic Psychotherapist, who offers therapy, movement, meditation and energy practices to help folks come into their bodies and feel more grounded, connected and vital.
She received her Masters in Transpersonal Psychology from Naropa University, polyvagal training with Deb Dana and extensive training at the Hartford Family Institute in body centered psychotherapy.
Through her practice of contemplative movement, apprenticeship with a Buddhist monk, and her unique blend of Akashic records and Usui reiki, she weaves offerings that invite people to live with greater aliveness, clarity and ease.
Marietta discusses her journey into this holistic field, touching upon her background in meditation, yoga, and somatic practices.
Key themes include the essence of transpersonal and somatic psychotherapy, inner and outer witnessing, and nervous system regulation through polyvagal theory.
The conversation further delves into recollective meditation, authentic movement, and their benefits for mental well-being.
Marietta also breaks down common myths about therapy, highlighting its importance beyond problem-solving to enhancing human connection, and shares practical steps for self-care and mental health improvement.
This episode serves as a rich resource for those intrigued by alternative therapeutic methods and personal growth.
- Understanding Transpersonal and Somatic Psychotherapy
- The Concept of Inner and Outer Witness
- Exploring Polyvagal Theory
- Recollective Meditation and Authentic Movement
- Listening to Our Bodies
- Common Myths of Psychotherapy
Connect with Marietta:
www.mariettaskeen.com
IG: www.instagram.com/movebemoved
FB: https://www.facebook.com/mythrivingvillage://
My resources:
Deep Rest Meditation
Nourished For Resilience Workbook
Book a free Exploratory Call
Find me at www.nourishednervoussystem.com
and @nourishednervoussytem on Instagram
Using Visualization as a Road Map Towards Change
The Nourished Nervous System
01/25/24 • 22 min
Have you ever created a vision board or done a meditation that involved imagery or imaging yourself in a certain situation? If so, then you have used the technique of visualization.
Visualization is touted as a tool of manifestation culture, an almost magical mystical process of visioning what you want to create and drawing that reality closer.
The reality is that visualization is a powerful tool when combined with action in the world. And here at the crossroads of woo and pragmatism, there is also science backing up its effectiveness.
In this episode:
- Why visualization works (how it affects the brain)
- Studies showing the power of visualization
- Different types of visualization practices
- How visualization strengthens abstract thinking and the default network of the brain
- Visualization to increase creative problem solving and resilience
Get your Nourished for Resilience Workbook Here: http://www.nourishednervoussystem.com/resilienceworkbook
Related Episodes:
Episode 11 - Why What You Think Matters
Episode 14 - This is Your Brain on Meditation
References:
Slimani M, Tod D, Chaabene H, Miarka B, Chamari K. Effects of Mental Imagery on Muscular Strength in Healthy and Patient Participants: A Systematic Review. J Sports Sci Med. 2016 Aug 5;15(3):434-450. PMID: 27803622; PMCID: PMC4974856.
Carper, S. K. (n.d.). THE NEUROSCIENCE OF VISUALIZATION: HOW IT CAN IMPACT YOUR LIFE. Visiting Sub Conscious. https://visiting-subconscious.com/sci-visualize-brain
Swart, T., MD, PhD (2018). The Source, the secrets of the universe, the science of the brain. HarperOne.
My resources:
Deep Rest Meditation
Nourished For Resilience Workbook
Book a free Exploratory Call
Find me at www.nourishednervoussystem.com
and @nourishednervoussytem on Instagram
Perfectionism is a Form of Chronic Stress
The Nourished Nervous System
04/04/24 • 26 min
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
Related Episodes:
Being With What Is (in life and relationships) with Chandra Cantor
Oh Pitta, You're Hot!
Parenting is Hard
Why What You Think Matters
The Nuts and Bolts of the Stress Response Cycle (and how to complete it)
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/
My resources:
Deep Rest Meditation
Nourished For Resilience Workbook
Book a free Exploratory Call
Find me at www.nourishednervoussystem.com
and @nourishednervoussytem on Instagram
Samprapti: The Six Stages of Disease According to Ayurveda
The Nourished Nervous System
02/20/25 • 26 min
Have you ever wondered why Ayurveda is so focused on seasonal transitions, digestion and prevention? It all ties into the Ayurvedic perspective of disease and how it manifests in the body.
In this episode I delve into the Ayurvedic principles of maintaining health and preventing disease through seasonal transitions. With the world in a state of flux, grounding and resilience become paramount.
I discuss the concept of Samprapti, or the birth of disease, explaining the six stages from accumulation to differentiation.
I highlight the importance of daily practices to balance doshas—Vata, Pitta, and Kapha—especially during seasonal changes, and offer practical tips for staying in tune with your body's needs.
Tune in for an exploration of how to listen to your body's intelligence, prevent disease, and make small yet impactful steps towards a healthier life.
In this episode:
- Understanding Doshas and Their Seasonal Impact
- The Six Stages of Disease in Ayurveda
- Causes of Disease: Crimes Against Intelligence and Sensory Misuse
- Stages of Disease: Accumulation to Provocation
- Stages of Disease: Spreading to Manifestation
- Stages of Disease: Differentiation and Prevention
- Personal Reflections and Practical Tips
- Balancing Vata and Kapha in Late Winter
Related Episode:
Episode 84 -Ayurveda and Mental Clarity with Kate O'Donnell: Integrating Food and Mind for Balance
Other Resources:
Ayurvedic Rejuvenation Retreat at Limina in Maine
References:
Lad, V., M.A.Sc (2006). Textbook of Ayurveda: A Complete Guide to Clinical Assessment. The Ayurvedic Press.
My resources:
Deep Rest Meditation
Nourished For Resilience Workbook
Book a free Exploratory Call
Find me at www.nourishednervoussystem.com
and @nourishednervoussytem on Instagram
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FAQ
How many episodes does The Nourished Nervous System have?
The Nourished Nervous System currently has 90 episodes available.
What topics does The Nourished Nervous System cover?
The podcast is about Health & Fitness, Self Care, Stress, Alternative Health, Life Coach, Ayurveda, Holistic and Podcasts.
What is the most popular episode on The Nourished Nervous System?
The episode title 'Pour Some Oil on Me: Panchakarma with Kimberly Larson' is the most popular.
What is the average episode length on The Nourished Nervous System?
The average episode length on The Nourished Nervous System is 32 minutes.
How often are episodes of The Nourished Nervous System released?
Episodes of The Nourished Nervous System are typically released every 7 days.
When was the first episode of The Nourished Nervous System?
The first episode of The Nourished Nervous System was released on Jun 22, 2023.
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