The Vital Side Podcast

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.

Themes: The Feldenkrais Method, Self-Image & Esteem, Nervous System Regulation, Self Awareness   Episode: What would change in your life if you could cultivate more ease in your day & be kinder towards yourself? Author and teacher Alan Questel joins Cait to discuss the Feldenkrais Method, a practice that helps us cultivate more ease, enhance our self-image & physical function, and improve our life experience through movement and directed awareness. Alan shares how the method was developed, his experience being trained by Dr. Feldenkrais, and how the work has changed not only his own life but the lives of the thousands of people he has supported. Alan S. Questel is an author, teacher, and a trainer in the Feldenkrais Method. Alan is known for his clarity, creativity, and down-to-earth teaching style. He teaches and directs Feldenkrais Professional Training Programs worldwide, including in the USA, Australia, Europe, Japan, Taiwan, South America, and Canada. Alan is the creator of the video program Pregnant Pauses – Movement for Moms and has authored  "Creating Creativity," in addition to 20 Feldenkrais-Awareness Through Movement Audio sets. He also developed a body of work for performers utilizing the Feldenkrais Method and has taught workshops for actors at major universities around the world. His latest book, Practice Intentional Acts of Kindness helps readers to explore & enhance their relationship with themselves and to cultivate more kindness in their daily lives.   Show Notes: -Intro to Alan and his personal journey, how he discovered Dr. Feldenkrais -How the Feldenkrais Method was developed -Cait shares her recent experience with the Feldenkrais Method -Learn how to “struggle well” -Improve self image and practice kindness towards oneself & others -Develop more grounded presence and intention in our everyday lives -How to prioritize your physical, mental & emotional comfort to cultivate more ease -How the Feldenkrais Method helps us increase self awareness and strengthen emotional regulation   Resources: -Visit Alan’s website here -Click to follow Alan on: Instagram, Facebook, and Twitter/X -Click here to access Alan’s new book: Practice Intentional Acts of Kindness  free sample worksheet for cultivating kindness -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: Emotional/Nervous System Regulation, Relationships, Intimacy    Episode: How do you regulate when you are triggered by the actions of your partner? Occupational therapist and relationship expert Kat Smailis joins Cait and Lindsay for the second time on Rewire, to discuss the significance of nervous system regulation in intimate relationships. Learn about some of the most commonly seen emotional differences between men and women, how stress affects relationships, and how to better intimacy with your partner through emotional regulation.    Show Notes: -Click here to get Vital Side’s Intro program “Reset” for $5 with code RESET5 -Kat sharing how her practice has grown and evolved since she was last on the podcast (click here to listen to episode 27) -How Kat’s practice shifted to working with predominantly men; the difference between men and women when it comes to intimacy; how societal pressures affect the emotional intelligence of men  -Learning that any emotional experience you have is trapped energy from a past experience/trauma  -Tools on how to emotionally regulate during difficult situations/fights or disagreements with your partner; noticing the cues of your body and becoming more self aware of when you need space and time to cool off or reflect before engaging  -The importance of co-regulating with a partner  -Lindsay describing the “Buddha bubble,” a regulation tool she uses with her husband  -Kat describing simple ways to start the process of emotional regulation, even if you are completely new to the work    Resources: -Click here to listen to Kat’s first episode on Rewire (Ep 27) -Click here for Kat’s free masterclass on stress and intimacy  -Find Kat on: Youtube here and Instagram here -Follow Rewire on Instagram here -Click here to get Vital Side’s Intro program “Reset” (as mentioned in the episode) for $5 with code RESET5 -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: Somatic Healing, Parts Work, Nervous System Regulation, Self Development   Episode: Do you find yourself comparing yourself to others? Perhaps you have a habit of scrolling social media and you notice yourself feeling jealous, inadequate or frustrated when you compare yourself & your life to someone else’s highlight reel. Cait walks us through the deeper roots of comparison, where this habit comes from and how we can reparent ourselves and heal the part of us that compares ourselves to others so we can experience more peace, satisfaction and wholeness.   Show Notes: -Normalizing comparison as a natural human behavior -Getting curious about how comparison shows up in our lives and how it makes us feel  -Cait explains how Parts Work can be an impactful tool in discovering the deeper roots & energy behind why we get caught up in comparison -Comparison is often a form of protection by the nervous system to keep us safe -Exploring where your comparer “part” is in or around your body as a way to cultivate more curiosity towards its needs & behaviors -Underneath all of our “parts” is an unmet emotional need  -Learning to reparent & nourish our comparer “part”; how to use a somatic approach to meet the comparer part’s deeper emotional needs  -It’s never too late to start this inner work; reach out for support & guidance on your journey   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   *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: Brain Retraining, Nervous System Regulation, Trauma Healing, Nutrition/Holistic health trigger warning: discussion of trauma and suicidal ideation   Episode: What does brain retraining actually look like in the everyday life of someone using it as a tool for healing? Holistic health coach and long time Vital-Side member Christine Myers joins Lindsay to talk about how brain retraining was transformative to her healing journey. Learn what it's like to start from the beginning from someone who has actually been through the program, and hear how Christine now uses what she learned with her own clients.  Christine Myers is a continuous learner, food lover, chef, mom, and wife, and is a Certified Nutritional Therapy Practitioner and Holistic Health Coach specializing in histamine intolerance, oxalate toxicity, and other food sensitivities. She helps her clients dissolve their symptoms and achieve optimal health. She creates individualized protocols for her clients using various approaches, including nutritional therapy, lifestyle changes, targeted supplementation, mindset, homeopathy, and energy medicine. She believes that everyone is different and that there is no one-size-fits-all approach to healing.    Show Notes: -Christine tells her own story of struggling through chronic illness her entire life; how her journey has evolved and how she “turned her pain into purpose” through helping clients with similar issues as her -How Christine started in a Vital-Side program for brain retraining; discussing how her core value of freedom led her to start -The process of feeling stuck, in survival mode, and not dealing with trauma and the ways that brain retraining began to help -Christine walks us through her thoughts when she began, how/when some of her symptoms began to involve and improve, and how she implements what she learned with her own clients    Resources: -Follow Christine on Instagram 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