Ready to thrive—not just survive? In this episode of Thrive the Podcast, I break down the science of polyvagal theory in a practical, approachable way.

Learn how your vagus nerve and autonomic nervous system impact your emotions, relationships, and daily stress. Explore core concepts like neuroception, the social engagement system, and the vagal paradox—and learn how understanding these can empower trauma therapists, wellness professionals, and healing humans alike.

Whether you're curious about nervous system regulation, mental health, or how to find balance in a chaotic world, this episode offers insights and tools you can use right now.

Discover how working with your biology—not against it—can be the key to lasting transformation.

Thrive On,

Rebecca

In this episode, we’ll explore why sleep is not a luxury or a badge of honor to sacrifice. It’s a biological necessity. I’ll break down what’s happening in your brain and body while you sleep, why a dysregulated nervous system can sabotage rest, and what to do when you’re stuck in tired-but-wired mode.

You’ll learn:

Why sleep is the pillar of health; how sleep supports neuroplasticity; and why "I'll sleep when I'm dead" couldn't be more wrong

Whether you’re a therapist, a high-achiever running on fumes, or someone who just wants to feel like yourself again — this one’s for you.

Because when you understand the science of sleep, you stop blaming yourself for being tired — and start building a body that can finally rest.

Thrive On,

Rebecca

In this episode, I’m pulling back the curtain on The Polyvagal Solution — my brand new book that’s been years in the making.

You’ll hear the real story behind why I wrote it, what makes this book different from other trauma and self-help resources, and how understanding your nervous system can change everything — from how you heal to how you live, lead, love, and create.

This isn’t just a book launch — it’s an invitation to rethink the way you relate to stress, success, and your sense of safety. Whether you’re a therapist, a high-functioning human trying to keep it together, or someone on a healing path… this episode is for you.

Let’s explore how your biology holds the key to your freedom — and why this book might just be the companion your nervous system’s been waiting for.

Welcome back to Thrive.

It’s been a minute — and I’ve missed you.

In this episode, I’m sharing where I’ve been, what’s changed, and what’s coming next. You’ll hear about why I took a break, what rest revealed, and why I’m returning with a whole new fire and a brand new book: The Polyvagal Solution.

We’re entering a new season — one rooted in nervous system wisdom, personal transformation, and neuro-informed living. If you're ready to stop pushing through and start living in alignment with your body, your energy, and your purpose… you’re in the right place.

Let’s catch up, reconnect, and regulate — together.

Rebecca

Here is what was covered in this episode:

• I got this request from a podcast listener! Let’s learn what codependency is, how it relates to attachment, and why we’re prone to it as relational creatures.

• Codependency is a condition where someone relies too much on another person in an unhealthy and self-destructive way.

• Human beings are wired to form attachments and relationships for survival. We are wired to attach, even to people that aren’t good for us.

• Codependency can feel like relationship addiction, but unlike other addictions, we need relationships to survive.

• Even people from healthy childhood backgrounds can fall into codependent relationships because everyone is wired to connect.

• Signs of codependency include prioritizing others’ needs over your own, losing a sense of self, feeling guilty for doing things for yourself, and needing your partner to feel happy.

• People may stay in harmful relationships because their neurobiology prefers attachment, even to unhealthy partners, over being alone.

• Childhood experiences, such as witnessing dysfunctional relationships, can shape our relationship patterns in adulthood.

• Codependent relationships are often filled with drama, emotional destruction, and cycles of extreme highs (honeymoon phases) followed by intense lows (drama and danger).

• The brain, particularly the amygdala, can drive unhealthy attachment by perceiving the potential loss of a relationship as a survival threat.

• Codependent relationships can trigger a constant need for reassurance and fear of abandonment, making it difficult to leave.

• It’s important to get therapy or coaching from someone who can be honest about the situation and help you break the cycle.

• Codependence Anonymous (CoDA) and 12-step programs can also be helpful in navigating these issues.

• Remind yourself that you deserve love, happiness, and safety, even if you don’t fully believe it at first. Start by telling yourself that you do deserve better.

Helpful Links:

• CODA
• Codependent No More

Here is what was covered in this episode:

• I’m back! I took a break after completing my manuscript for The Polyvagal Solution, which will teach people how to manage stress using polyvagal theory.

• In today’s episode, I cover insights gained from spiritual practices that will help you be a better human.

• Most importantly, living on your own terms is essential—this is your one life, so don’t let others dictate how you should live.

• Learn why not taking things personally is a game changer.

• Be accountable is key. When you make a mistake, it’s important to take responsibility and make amends.

• Learning to let go is crucial. Life is full of cycles, and things, people, and situations will come and go. Holding on too tightly causes unnecessary suffering.

• Grief is a natural part of life’s cycles, but clinging to what was can prevent growth and healing.

• Recognizing that everyone is trying to survive can help foster empathy and understanding. Despite differences, most people want the same core things: happiness, health, safety, and joy.

• We should start conversations from a place of shared humanity, focusing on common goals like happiness and safety rather than on divisions.

• Not taking things personally doesn’t mean avoiding responsibility. It’s about understanding what is really about you and what isn’t.

• Letting go of people and relationships that no longer serve you is part of life’s natural process. It’s okay for relationships to end or evolve over time.

• Embrace life’s impermanence, and accept that nothing lasts forever. This mindset can help with moving forward from losses.

• Strive to be a better human by being curious, accountable, and compassionate toward yourself and others.

Helpful Links:

The Four Agreements

Here is what was covered in this episode:

• Introduction of Kristen Gmerek, who worked with my company before starting a new path in social work. We discussed how our connection evolved and how I encouraged Kristen’s career shift.

• Kristen (they/them) shared their journey of identity discovery, starting with a sense of confusion about gender roles as a child and how this led to embracing a non-binary identity.

• We explored the concept of identity crises and how societal constructs, like gender norms, can limit personal growth and self-expression.

• Kristen discussed their experiences with gender expression, the fluidity of pronouns, and how embracing their identity helped them thrive.

• We reflected on how questioning norms, gender-affirming care, and self-acceptance can be empowering, while acknowledging societal pressures.

• I shared my personal experience of coming out as bisexual later in life and how I navigated the internal and external aspects of this realization.

• We discussed the complexities of coming out, societal expectations, and how these constructs can make identity journeys more difficult.

• Kristen encouraged listeners to find safe spaces for self-reflection and questioning, emphasizing the importance of supportive environments in thriving.

Here is what was covered in this episode:

• My top five lessons learned from my 20 years as a trauma therapist.

• I share my background, including my education and experiences in trauma therapy, starting from grad school.

• Hear how I became interested in trauma work, initially sparked by my own experiences and further deepened by reading “Trauma and Recovery” by Judith Herman.

• Neuroplasticity and how our brains can change and heal through new experiences and coping strategies is an incredible human asset to have!

• The power of human resilience and how people are often much stronger than we assume, even after experiencing severe trauma, is humbling.

• Don’t make meaning of someone else’s story or path! Let people find their own way, for it is only through the process of healing that we can discover some of the most valuable lessons.

• Find balance in helping others, ensuring not to walk someone else’s path for them, but to support and empower them.

• I stress the significance of relationships in therapy, especially the unique, safe, and supportive relationship between a therapist and a client.