Themes: Nervous System Regulation, Neuro-tools, The Vagus Nerve Episode: Do you struggle with implementing nervous system regulation tools into your everyday life? Cait explains how sometimes, tools such as meditation and breathwork are simply not the best way to become more regulated. Learn how to work with your vagus nerve, in small spurts throughout your day. Cait leads listeners in real time through an example exercise of stimulating the vagus nerve for a better regulated nervous system.  Show Notes: -What is the vagus nerve and why is it important to our autonomic nervous system?  -Vagal tone: the communication between our body and brain -Measuring HRV or heart rate variability; using it to asses the state of your nervous system -Vagus nerve work can be done in quick spurts throughout the day; the important differences between traditional tools like meditation/breathwork and vagal toning -Cait guides listeners through an exercise in real-time that can be used as a vagal toning tool  Resources: -Follow Rewire on Instagram here -Cait’s Instagram: @caitmurphy.co  -Click here for Cait’s FREE Masterclass -Lindsay’s Instagram: @myvitalside -Visit Lindsay’s Website -Click here to download the Source app (as mentioned in the episode)  *ALL the content talked about in these episodes should not be used as medical advice. These episodes are to be used for informational purposes only.  

Themes: Chronic Illness, Nervous System Regulation, Brain Retraining Episode: Are you struggling with how to move forward after a chronic illness diagnosis? Lindsay shares stories about her own experience with Lyme disease, and how brain retraining helped her to get her life back. Learn the science behind brain retraining and how it can heal chronic symptoms.  Show Notes: -How common chronic illnesses are; they are taboo in modern society; why it's important that we commit to understanding them -The story of Jessica, a Vital-Side member who is currently in remission from Interstitial Cystitis  -How to differentiate yourself from your chronic illness; Lindsay shares her experience with Lyme Disease  -The bodys’ threat response and how chronic illness sends the body into a permanent state of stress -How Lindsay created a formal brain retraining practice for herself; how you can do the same and where to start Resources: - Listen to Jessica's Testimonial here - Follow Rewire on Instagram here - Lindsay’s Instagram: @myvitalside - Visit Lindsay’s Website - Cait’s Instagram: @caitmurphy.co  - Click here for Cait’s FREE Masterclass *ALL the content talked about in these episodes should not be used as medical advice. These episodes are to be used for informational purposes only.  

Themes: Mind-Body Connection, Nervous System Regulation, Entrepreneurship Episode: In a society that values the connection we have to our minds the most and often puts the connection we have to our bodies on the back burner, how do you make it a priority in your life to keep that connection healthy and strong? Lindsay and Cait discuss how you can strengthen, or even begin building, the connection you have to your own body. Learn tools on how to make time every day to listen and respond to your body’s unique messages. Show Notes: -Cait invites you to book an Enrollment call with her & her colleague, (and past Rewire guest) Laura Larios to learn more about their NeuroSomatics Certification program and explore if it’s a fit for you! -Creating space, time, and curiosity to explore sensations in your body -Learning the unique “language” of your body; trusting your intuition and gut instincts  -Recognizing the separation of messages from your mind and your body; they are each their own entity even though they are always communicating -Our bodies are all about emotions and sensations; they don’t attach meaning to them- that is something our minds do  -Lindsay and Caits’ practical tools to set aside time in your daily life to foster this connection to your body and begin learning how to listen and respond to the messages it sends you Resources: -Follow Rewire on Instagram here -Click here for more information on The Neurosomatics Certification Program (as mentioned in the episode) -Cait’s Instagram: @caitmurphy.co  -Click here for Cait’s FREE Masterclass -Lindsay’s Instagram: @myvitalside -Visit Lindsay’s Website *ALL the content talked about in these episodes should not be used as medical advice. These episodes are to be used for informational purposes only.  

Themes: New Years’ resolutions/intentions, Nervous System Regulation Episode: What would happen if instead of setting resolutions for yourself for the new year, you set intentions? Lindsay walks us through an exercise that she herself has been using for the past few years. Gain perspective on the lessons you learned this year, how you spent your energy, and what intentions you want to set for 2024.  Show Notes: -Stepping into a introspective space for the end of the year  -Becoming aware of how you have been spending your energy this year  -Lindsay guides listeners through an exercise to help you set intentions for the new year instead of resolutions; the difference between the two and why taking this approach is helpful and important  -What to do once you identify these intentions  -Book recommendations from Lindsay to help you reset for 2024 Resources: -Follow Rewire on Instagram here -Lindsay’s Instagram: @myvitalside -Visit Lindsay’s Website -Cait’s Instagram: @caitmurphy.co  -Click here for Cait’s FREE Masterclass *ALL the content talked about in these episodes should not be used as medical advice. These episodes are to be used for informational purposes only.  

Themes: Nervous System Regulation, Internal Family Systems, Inner Critic   Episode: Do you struggle with the harshness of your inner critic? Cait gives us insight into where our inner critic comes from and how to build more awareness of how your inner critic shows up in your life, as well as how to become an observer of it instead of overidentifying with it.    Show Notes: -Where our inner critic comes from; different words/terms that are synonymous with “inner critic”  -Bringing awareness to the fact that our inner critic is there to protect us; it comes online as a result of our nervous system feeling threatened, in danger or in situations that activate old wounds -Different ways the inner critic shows up in our lives -Connecting with the “witness” or “observer”; learning to recognize when we are overidentifying with the inner critic -Finding space & creating distance between you as the observer and your inner critic -Why the inner critic is a “protector part” (using Internal Family Systems, IFS as a helpful tool & framework) -Cait leads listeners through an exercise to help you identify where your inner critic lives in your body and how to support yourself when your inner critic becomes loud or disruptive   Resources: -Follow Rewire on Instagram -Cait’s Instagram: @caitmurphy.co  -Access Cait’s FREE Masterclass to learn how to start or grow your nervous system coaching business -Click here to purchase a Vital-Side gift card (as mentioned in the episode!) -Lindsay’s Instagram: @myvitalside -Visit Lindsay’s Website   *ALL the content talked about in these episodes should not be used as medical advice. These episodes are to be used for informational purposes only.

Themes: Pregnancy and Parenting, Nutrition, Burnout, Nervous System Regulation   Episode: Are you a parent or aspiring parent who wants to optimize your energy during pregnancy and beyond? Allegra Gast joins Cait & Lindsay to talk about her work in helping moms increase their energy levels during pregnancy and beyond. Learn practical tips on how to navigate the balancing act of work, life, and parenting, and how to address your physical health and nutrition, while balancing the demands of modern day life. Allegra Gast has a degree in Nutrition and Food Science from Drexel University in Philadelphia. She is certified as an International Board Certified Lactation Consultant (IBCLC), which is the highest credential for a breastfeeding professional. After she had her first baby in 2019 and saw the huge lack of support for postpartum moms, she decided to become a postpartum doula, where she could better support families in the vulnerable postpartum period.   Show Notes: -Allegra’s story and her own parenting & pregnancy journey -How Allegra shifted her nutrition habits between her first pregnancy and her current one, and how this helped her energy levels -Tips for preparing your body for pregnancy -Overcoming perfectionism and decreasing stress -”The three Ds”: Do, Delegate, Delete; Allegra’s advice for avoiding burnout -Setting boundaries, doing self check-ins, and getting the whole family involved in nervous system regulation -How Allegra helps her clients have more abundant energy    Resources: -Check out Allegra’s website -Follow Allegra on Instagram -Follow Rewire on Instagram -Cait’s Instagram: @caitmurphy.co  -Cait’s FREE Masterclass to help you grow your skills & business as a nervous system coach -Lindsay’s Instagram: @myvitalside -Visit Lindsay’s Website -If you’re a new mom or currently pregnant, Lindsay designed Reboot to help you calm your nervous system during this period of stress: https://vital-side.com/pages/rebootmembership *ALL the content talked about in these episodes should not be used as medical advice. These episodes are to be used for informational purposes only.  

Themes: Nervous System Regulation, Brain Retraining, Chronic Illness   Episode: Do you find yourself feeling skeptical of nervous system regulation as a tool for helping relieve chronic physical symptoms? Lindsay dives into the science behind it all. Learn how regulating your nervous system can actually heal symptoms of chronic illness and pain, for people with a variety of conditions including Multiple Sclerosis, Mast Cell Activation, Fibromyalgia, and many more.  Hear Lindsay’s real life experiences with clients and even a client testimonial.    Show Notes: -Lindsay reads a testimonial from one of her clients who has found relief and healing through Vital-Side’s Rewire program for brain retraining/nervous system regulation  -Dysregulation and state of chronic physiological stress; measuring the stress response  -Cortisol production and the effects/ symptoms of stress -Chronic conditions that Lindsay has helped clients find relief from; how nervous system regulation sets the body up for success -Communicating “a new way of being” to your body; introducing new neural pathways; being patient with yourself as you introduce these protocols to your mind and body   Resources: -Follow Rewire on Instagram here -Lindsay’s Instagram: @myvitalside -Visit Lindsay’s Website -Cait’s Instagram: @caitmurphy.co  -Click here for Cait’s FREE Masterclass   *ALL the content talked about in these episodes should not be used as medical advice. These episodes are to be used for informational purposes only.  

Themes: Family Dynamics, Found family, Sperm donation Episode: How do you define family? Lindsay is joined on the podcast by Mike Syzmanski, a writer, activist, and Lindsay’s biological father through sperm donation. Hear the story of how Lindsay and Mike connected and developed a beautiful relationship as father and daughter, and how family dynamics can shift, change and grow over time. Mike talks about his decision to become a sperm donor, his work as a journalist, his journey with Multiple Sclerosis, and more.  Mike Szymanski is a journalist, writer and activist, based in Hollywood and has a house full of Dachshunds. He has worked and been published in hundreds of publications including Entertainment Weekly, US Magazine, The Los Angeles Times, and has covered the crime beat, court and school issues, the homeless problems and the AIDS epidemic. He has had award-winning national columns on movie stars, Dachshunds, local government, bisexuality and Multiple Sclerosis - a disease he has lived with since 2000. Show Notes: -An intro to Mike, including his pursuits as a journalist and writer, and how an article he wrote led to him becoming a sperm donor -The story of Lindsay and Mike connecting and the development of their relationship; finding each other through 23 and me and how they became close enough for her to call him “Dad”; why Mike wanted to find his offspring after getting diagnosed with Multiple Sclerosis -The importance of staying open-minded when you are going through a similar journey as Lindsay and Mike, especially with the complicated nature of some of these situations -Discussing found family and the importance of knowing that you are the one who can choose the people that you want in your life, and who you want to consider family Resources: -Click here to get Rewire, The Vital-Side Membership for 20% off -Follow Rewire on Instagram here -Lindsay’s Instagram: @myvitalside -Visit Lindsay’s Website -Cait’s Instagram: @caitmurphy.co  -Click here for Cait’s FREE Masterclass *ALL the content talked about in these episodes should not be used as medical advice. These episodes are to be used for informational purposes only.

Themes: Women’s Health, Menstrual Cycle, Burnout, Nervous System Regulation Sign Up for Cait’s Upcoming Free Masterclass: Join Cait and her colleague, Laura Larios on Wednesday, November 29 at 1 pm CST for the Neuropreneur Edge Masterclass. In this Masterclass, we’ll be exploring: The 3 big market trends happening right now that are fueling the opportunity for new & seasoned nervous system coaches in 2024 How to bring nervous system work to new industries (i.e. tech, healthcare, financial services & make) and land higher-paying premium clients Leave with 3 tangible action steps you can take to start building or scaling your nervous system-based business online AND offline with more ease & momentum PLUS: Learn & experience simple NeuroTools you can use to support nervous system regulation for yourself and your clients — we’ll be teaching these in real-time   Episode: How familiar are you with the 4 different phases of your menstrual cycle? Cait is joined by Shannon Dolan, a Functional Nutritional Therapy Practitioner, whose life’s work is helping high achievers connect to and be aware of all phases of their cycle so that they can optimize their energy and their life. Join this conversation to learn the ins and outs of each phase and gain insight into how you can better plan your calendar & your life to be in sync with your cycle. Shannon Dolan is a Functional Nutritional Therapy Practitioner, Nutrition Grad, and Behavioral change specialist with over 13 years of experience supporting people on their health journey. She specializes in helping high achievers connect and support their body so they can do, have, be, and achieve all they want to in life while being nourished vs. depleted. With a root cause approach, Shannon helps people discover the power of their own innate wisdom and helps them flourish using a blend of nutrition, lifestyle changes, and nervous system support for long term results.   Show Notes: -Shannon’s own struggles growing up with menstrual health issues, and how this led her to the work she does today; how making nutritional and gut health changes made her feel healthy and empowered -The phases of our menstrual cycle gives us “information” that we can harness and utilize to optimize our health and even find symptom relief from disorders such as PCOS and PMDD -Diving into “cycle syncing” and how it can drastically improve your life; why Shannon calls cycle syncing the gateway to nervous system regulation -The follicular phase: Shannon’s suggestions on what to lean into during the phase where you have the most energy -The ovulation phase; using the emotions you feel to your advantage during this shorter phase -The luteal phase; giving your body what it is asking for in the phase where we tend to feel the most tired and burnt out  -The menstrual phase; honoring your body and practicing self care -Shannon’s suggestions for small changes and practices to start implementing that will help you become more familiar with your body as it fluctuates throughout your monthly cycle    Resources: -Follow Shannon on: Instagram here and Tiktok here -Check out Shannon’s website here -Register for a comprehensive assessment with Shannon here -Follow Rewire on Instagram here -Cait’s Instagram: @caitmurphy.co  -Click here for Cait’s FREE Masterclass -Lindsay’s Instagram: @myvitalside -Visit Lindsay’s Website   *ALL the content talked about in these episodes should not be used as medical advice. These episodes are to be used for informational purposes only.

Themes: Nervous system regulation, chronic stress and pain, brain-body connection, trauma    Episode: How much of your chronic pain is actually neurons in your brain that are misfiring because of stress and nervous system dysregulation? Psychotherapist John Gasiencia joins Lindsay to discuss how trauma affects the physical body and how he helps clients at the Pain Psychology Center to break free from the patterns of pain and stress through Pain Reprocessing Therapy. John Gasienica is a psychotherapist and coach specializing in the treatment of chronic pain and anxiety using Pain Reprocessing Therapy. He is the Director of Development at the Pain Psychology Center in Los Angeles and a research clinician studying the effects of Pain Reprocessing Therapy with the University of Colorado Anschutz School of Medicine.   Show Notes: -An intro to John and how he became involved at the Pain Psychology Center where he is now the Director of Development  -Exploring the connection between mental health and physical health -Neuroplasticity and the connection between chronic pain and the nervous system -The effect of stress, subconscious beliefs and trauma (big T or little t) has on our physical well being; explaining the process of our brain perceiving danger in everyday things, leading to nervous system dysregulation, which can lead to physical pain that is actually misfiring neurons in the brain -How stress can show up in the body -John diving into pain reprocessing therapy, a modality developed by Alan Gordon that they both practice at the Pain Psychology Center  -How those with chronic symptoms have unconsciously developed a hypersensitivity to perceived danger, and how pain reprocessing therapy can help work through that   -John describing tools he personally uses to stay regulated; how he helps clients stay “connected to their internal state” -What to expect if you are starting pain reprocessing therapy   Resources: -Follow John on Instagram here -Visit John’s website here -Use code Reset5 to get Vital-Side’s Reset Program for $5 (until 11/20) -Follow Rewire on Instagram here -Lindsay’s Instagram: @myvitalside -Visit Lindsay’s Website -Cait’s Instagram: @caitmurphy.co  -Click here for Cait’s FREE Masterclass   *ALL the content talked about in these episodes should not be used as medical advice. These episodes are to be used for informational purposes only.