Podcast · Kids & Family

High Capacity – Nervous System Regulation, Stress Management, Burnout Recovery, Somatic Tools, Anxiety, Boundaries, Overwhe

by Michelle Grosser – Inspired by Mel Robbins, Dr. Andrew Huberman, and Dr. Becky Kennedy · English · Kids & Family

New episodes: Several times a week
Typical length: 31 min
Latest: 6 Oct 2026
Language: English

Latest episode

6 Oct 2026 · 46 min

491 - Sticky Habits: Building Routines That Actually Hold with Monica Packer

You bought the planner. Printed the meal plan. Started the new morning routine strong, and by week two it had quietly fallen apart. And somewhere in there you decided the problem was you. Not disciplined enough, not consistent enough, not the kind of person who follows through. Here's the reframe Monica Packer brought that I can't stop thinking about: it was never you. It was the method. And most of the habit and self-improvement advice we've been handed was built for a life that ...

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Earlier episodes 29 most recent

E490 · 29 Sep 2026 · 21 min

490 - 5 Ways to Calm Your Nervous System in the Next 90 Seconds

You're feeling overwhelmed or edgy. Or maybe just depleted and exhausted. You know you're supposed to "regulate your nervous system" but you only have a few minutes. Here's what you do. So this week is five ways to calm an overactive nervous system that you can actually do from anywhere in just a few minutes. What You'll Learn: Why a long exhale is the fastest lever you have on your own bodyThe reason humming or singing in the car actually takes the edge offWhat to reach fo...
E489 · 22 Sep 2026 · 37 min

489 - 8 Oddly Specific Signs Your Nervous System Is Dysregulated

The jaw that's clenched. The 3pm brain-fog crash. Exhausted all day, then wide awake the second your head hits the pillow. The stomach stuff no elimination diet ever explained. Snapping at your kids over something small and hating yourself for it an hour later. Many of the things you've been dealing with for years, are actually your nervous system trying to tell you something. When it's dysregulated, it can't tell you in words. So it tells you in symptoms. The jaw. The...
E488 · 15 Sep 2026 · 36 min

488 - What It Actually Takes to Rewire a Pattern: Inside Patterned to Present

You've done the work. The books, the therapy, the podcasts, the late-night journaling. You're more self-aware than anyone else you know. And yet you still come undone trying to put the kids to bed. You still haven't been consistent with that new workout routine. Maybe your perfectionism or procrastination is still holding you back. At some point, understanding stops being the thing you're missing. The problem was never that you didn't get it. It's that knowing a patt...
E487 · 11 Sep 2026 · 32 min

487 - Too Old, Too Busy, Tried Everything: Is Changing Your Patterns Possible?

So if you've been considering joining Patterned to Present (we start Sept. 16!) and are wondering whether it's really for you, this episode is the one you need to listen to. Because you've probably recognized yourself in Pattern. And right underneath that recognition, there's a voice that chimes in: I've been this way too long. I don't have the time. I've already tried everything. That voice is the only thing between you and this work. So I'm not going to give it a pep talk. I'm going t...
E486 · 8 Sep 2026 · 31 min

486 - You Know What to Do. Here's Why You Don't, and the 3 Things That Change It.

You know exactly what you should do. You know what a boundary sounds like. You know you need 8 hours of sleep. You know how you want to respond when your kid asks the same thing for the fourth time. And then the moment comes, and you do the other thing. That distance between what you know and what you actually do is the knowing-doing gap. And it's why you've stayed stuck in a pattern you completely understand. In this episode, I'll teach you what the gap actually is, w...
E485 · 4 Sep 2026 · 26 min

485 - How to Reclaim the Fun, Lighthearted Version of Yourself

There's a version of you that laughs easily. That's light, playful, present, not managing anything. You remember her. Maybe she still shows up on day three of a vacation, once your body finally believed nothing was on fire. And you probably miss her. It can feel like she left somewhere back there, under all the responsibility and the bracing and the holding it together. Here's the good news: she didn't leave and she's not gone. That lightness isn't your old self. It's your real se...
E484 · 1 Sep 2026 · 27 min

484 - Why You Overreact to Small Things (and Stay Calm for Big Ones)

Think about the last time you lost it over something relatively minor. The spilled drink. The shoes left in the hallway. The question you'd been asked one too many times. Some part of you knew, even in the moment, that it wasn't that big of a deal. And you came apart anyway. But here's the truth: the small thing was never the size of your reaction. It was just the thing that landed on a system that was already completely full. In this episode, we unpack why the small stuff sets you off, when ...
E483 · 28 Aug 2026 · 46 min

483 - 5 Things Your Kids Are Learning From Your Nervous System

Your kids aren't learning emotional regulation from what you tell them about it. They're learning it from what your body does when you're stressed. They read your nervous system all day and quietly calibrate their own to match - it's co-regulation in action. In this episode, I walk all five Capacity Patterns through parenting. What each one passes on when you're stressed, and what each kid actually needs from you. So the single most powerful thing you can do for your kids' regulation is...
E482 · 25 Aug 2026 · 31 min

482 - This Is Why You Struggle With Boundaries (It's Not Willpower)

There's a boundary you've set more than once. You had the conversation, you were clear, you felt good walking away. And a week later, a month later, you're right back in the exact dynamic you thought you'd resolved. You know the scripts. You could teach a workshop on healthy boundaries. And you still keep over-committing, over-explaining, saying yes when everything in you meant no. The problem isn't that you don't know how to set a boundary. The problem is what h...
E481 · 21 Aug 2026 · 37 min

481 - The Real Reason You Snap, Shut Down, or Cave in Conflict

Picture the last real conflict you were in. Chest tight, face hot, some part of you already gone. Did you snap? Shut down? Cave and agree to something you didn't mean? Whatever you did, it probably wasn't how you'd have told a friend to handle it. Some other version of you took the wheel. Here's the real reason: that version isn't a character flaw. She's a pattern, and she has a signature move the second things get tense. This week I break down what happens in your body in the first two secon...
E480 · 18 Aug 2026 · 27 min

480 - You Don't Need More Information. You Need a New Default

Hot take: you don’t need more information. If information were the thing standing between you and the life you want to feel like you're living, you'd have crossed the finish line years ago. So why are you still snappy at 6pm, still saying yes when you mean no, still lying awake replaying the thing you already understand completely? It’s because you don't have an information problem. You have a default problem. And you cannot fix a default pattern with more information. ...
E479 · 14 Aug 2026 · 35 min

479 - Old Patterns Die Hard (Why You Know Better and Still Don't Do It)

You know what you “should” do. You've read the books, heard the experts, listened to the podcasts. And you still get to the end of the day and come completely undone. So what is actually going on? It's not a knowledge problem. It's not a discipline problem. It's a pattern, and it lives somewhere your good intentions can't reach it. I'm walking you through what a "pattern" actually is at the level of your nervous system, why the reaction fires before your wisdom can get...
E478 · 11 Aug 2026 · 45 min

478 - Breathwork for Real Life: No 45-Minute Morning Routine Required with MJ Renshaw

You tell yourself you’re easygoing. You don’t yell, you rarely cry, you keep it together when everyone else falls apart. But what looks like calm is often something else entirely: a lifetime of suppressing anything uncomfortable, and a body quietly paying the bill for it. MJ Renshaw, author of How to Cry and founder of the Being Method, joins me to explain the real science of what suppressed emotion does to your body, and how to actually let it move through, whether that’s learning to c...
E477 · 7 Aug 2026 · 16 min

477 - Hi-Cap Friday: Why Your Morning Sets Your Nervous System’s Baseline for the Whole Day

You wake up already reactive, responding to someone else’s needs before you’ve taken a single conscious breath. And by 8am you’re somehow already spent, already behind. That’s not a discipline problem. The first thirty to sixty minutes of your day quietly set the cortisol curve and stress baseline you’ll run on for the next twelve hours, whether you choose it or not. This week’s Hi-Cap Move reframes the morning routine as nervous system strategy, not a productivity hack, and gives...
E476 · 4 Aug 2026 · 38 min

476 - Everything’s Fine, But You Don’t Feel Okay. Here’s What That Actually Means with Dr. Anne Walsh

You’re capable, devoted, doing everything right on paper. And you still feel like you’re failing, guilty when you work, restless with your kids, exhausted and not sure why. That’s not a personal failing. It’s a bind you were handed, and once you can see it, you can start to climb out of it. Dr. Anne Walsh, clinician, coach, and author of a new book on what she calls the ambition paradox, joins me to name the trap that keeps high-achieving women invisible in their own lives. Then s...
E475 · 31 Jul 2026 · 20 min

475 - Hi-Cap Friday: The 5-Minute Practice for Releasing What You Can’t Control

You can see exactly what someone you love needs to change. You’ve had the conversation five, ten, fifteen times. And you still cannot make them want it. That gap, between what you can see and what you can control, is quietly draining more of your capacity than almost anything on your to-do list. This week’s Hi-Cap Move is a five-minute, three-step somatic practice for the moment you catch yourself gripping an outcome that was never yours to hold. Name it, feel it, release it. If you’ve ...
E474 · 28 Jul 2026 · 44 min

474-The Self-Led Woman Pyramid: 6 Pillars for Real Confidence with Rita Palumbo

Rita Palumbo, an aerospace engineer at the European Space Agency, joins me to explain why real confidence and authority start in the body before they’re skills. But here’s what really makes her story land. During her PhD, Rita nearly burned out. Brain fog, exhaustion, unable to think clearly or lead her own research. And it sent her searching for the thing no one had ever taught her: how to actually take care of herself. She became a yoga teacher and a coach, left engineerin...
E473 · 24 Jul 2026 · 10 min

473 - Hi-Cap Friday: The 3-Breath Reset for Reactive Parenting Moments

You can feel it starting. The jaw tightening, the shoulders climbing, the edge creeping into your voice. You know the snap is coming and you don’t want it to. That moment, right before you’re seeing red, is the one window where you can actually do something. Most of us just don’t have a tool fast enough to use it. This week’s Hi-Cap Move is the 3-Breath Reset, a ninety-second, three-part tool you can run while your kids are still in the room. Name the state, one physiological sigh, reor...
E472 · 21 Jul 2026 · 25 min

472 - 5 Signs You're Parenting in Fight-or-Flight (And How to Shift Out)

By 4pm you feel like you’re crawling out of your skin. The noise, the mess, your name called for the forty-seventh time, and something in you is about to snap. That’s not you failing as a mom. That’s a nervous system that’s been in survival mode too long, and it’s running your parenting from the background. This episode walks through five signs you’re parenting from fight-or-flight, from constant overstimulation to the guilt of resting to feeling disconnected from your own kids. And for...
14 Jul 2026 · 45 min

471 - 5 Things That Actually Build Confidence: Why Keeping Promises to Yourself Is the Key with Nicole Kalil

If I get the promotion, then I'll feel confident. If I lose the weight, then I'll feel confident. If I get the compliment, the validation, then I'll finally feel confident. Here's the problem with that equation: even when X happens, the feeling doesn’t last, and you end up chasing validation. Nicole Kalil, author of Validation Is for Parking and host of the This Is Women's Work podcast, joins me to explain why confidence was never something you earn from the outside. Confidence is...
E470 · 10 Jul 2026 · 18 min

470 - Hi-Cap Friday: Catching the Early Warning Signs & Somatic Cues That You’re About to Snap

You know how your body tells you you’re getting activated - the clenched jaw, the sharp voice, the snap you replay with a wince afterward? You’ve probably felt it (and maybe had to repair after it). What most people aren’t as familiar with are the subtle early signals that show up long before we lose it. This week’s Hi-Cap Move teaches you the stoplight model of your nervous system and helps you map your own personal cues, so you can catch activation while your thinking brain is still online,...
E469 · 7 Jul 2026 · 36 min

469 - 5 Somatic Tools for Releasing Mom Rage, Anger, and Frustration Before You Snap

Hot take - your nervous system rages when you're at your limit because on some level it works. If you’ve been told to just breathe through it without anyone explaining why the anger is there in the first place, this is the episode that finally does. And then I'll walk you through five somatic tools to give that anger a healthy way to process and release before it builds to the blowup. What You’ll Learn What actually happens in your brain when you snapThe four payoffs your body ge...
E468 · 3 Jul 2026 · 21 min

468 - Hi-Cap Friday How Your Capacity Pattern Blocks Joy (And How to Get it Back)

What would the joyful, alive version of you do today? How would she show up? What kinds of things would she do? And if you think about it and notice something blocking you before you could even fully answer it, a little resistance, a little discomfort, a reason it felt complicated, that wasn’t random. It’s probably your capacity pattern, because joy can be vulnerable and our Capacity Patterns are trying to keep us going in their own specific way. This week’s Hi-Cap Move walks thro...
E467 · 30 Jun 2026 · 26 min

467 - Be, Do, Have: The Order That Finally Lets You Feel Joy (Not Wait for It)

You keep telling yourself life will settle down after this season. After the launch, after summer, after the next thing. And every time, the next thing just takes its place. What if you’re not behind, and you’re not failing to manage it well enough? What if you’re just living in the wrong order? This episode hands you a framework that explains why joy keeps feeling like something you’ll get to eventually, and why two of the three ways we organize our lives are traps that guarantee...
E466 · 26 Jun 2026 · 20 min

466 - Hi-Cap Friday: Why No One Steps Up When You Do It All (And the One Thing to Release)

You’re exhausted from carrying it all, and annoyed at the people who won’t step up. Your partner, your kids, your team. What if the reason no one steps up is that your doing it all has left no room for them to? It’s called The Seesaw Effect, where one person’s overfunctioning quietly creates someone else’s underfunctioning. The good news is that it can be rebalanced. If you’ve ever resented someone for not carrying their weight while you held the whole thing up, this ten minutes i...
E465 · 23 Jun 2026 · 26 min

465 - Overfunctioning, Perfectionism, and Avoidance: The Hidden Pattern Behind All Three

You repack the bag after someone else packed it. You reread the email five times before you send it. Or you avoid the thing that matters most to you entirely, and call it not having the time. These look like three different problems. They’re the same one. It’s the Control Loop: the nervous system reflex that reaches for control any time it perceives a threat to your security or your sense of being good enough. It shows up as overfunctioning, perfectionism, and underfunctioni...
E464 · 19 Jun 2026 · 16 min

464 - Hi-Cap Friday: How to Start Rewiring the Pattern You've Mistaken for Personality

You've spent years believing certain things about yourself are just fixed. The control freak. The people pleaser. The one who shuts down when it all gets to be too much. Just your wiring. Just who you are. But what if these traits are actually a nervous system pattern, and this week you could start to change it? In episode 463 we named five patterns most women mistake for personality. Today it gets practical: how to take the one that's most active for you and actually star...
E463 · 16 Jun 2026 · 36 min

463 - 5 Traits You Think Are Personality (But Are Actually Nervous System Strategies)

You call yourself Type-A. A people pleaser. An overachiever. Lazy. Name your label. But what if none of those are personality traits, and all of them are nervous system strategies your body built to keep you safe? This episode walks through five patterns most women have filed under "this is just who I am," and reveals what is actually happening underneath each one: where it came from, why it stuck, and the one small place to start loosening its grip. If you have ever been hard on yourself for...
E462 · 12 Jun 2026 · 48 min

462 - The 3-Part Model That Frees Up Hours in Your Week (Without Dropping a Single Ball)

You do all of it because that's what a good mom does. The schedule, the meals, the work, the everything. But somewhere between holding it all and doing it right, the enjoying part quietly disappeared. This episode gives you a 3-part model that frees up real hours in your week without dropping a single ball. Not another productivity hack. A different way of deciding what's actually yours to carry. Cherylanne Skolnicki left a 15-year executive career at Procter and Gambl...

About High Capacity – Nervous System Regulation, Stress Management, Burnout Recovery, Somatic Tools, Anxiety, Boundaries, Overwhe

You've built a full life. The career, the family, the responsibilities, the goals — all of it. And the fuller it gets, the more stretched thin you feel. Not because you lack the discipline or drive to figure it out. But because your nervous system was never upgraded to match the life you've built. High Capacity is the podcast for ambitious women who are done just managing their stress and are ready to actually expand what they can hold. Hosted by trial attorney turned nervous system strategist Michelle Grosser, each episode unpacks the nervous system science behind why you feel maxed out, reactive, and depleted — and gives you real tools to expand your capacity across every area of your life. This isn't just about doing less. It's about becoming someone whose nervous system can hold more — more joy, more presence, more of the life you've worked hard to build, and more of the demands that come with it — without the low-grade stress that's become your new normal. Here’s what you’ll learn: - How to expand your emotional, stress, physical, relational, and joy capacity - Nervous system-based tools that work in real life, in real time - How to identify your Capacity Pattern — the specific strategy your nervous system defaults to when you're overwhelmed — and what it means for your stress, your relationships, and your daily life New episodes every Tuesday and Friday. Tuesdays bring the nervous system science and tools. Hi-Cap Fridays give you one practical move to expand your…

High Capacity – Nervous System Regulation, Stress Management, Burnout Recovery, Somatic Tools, Anxiety, Boundaries, Overwhe is a English kids & family podcast from Michelle Grosser – Inspired by Mel Robbins, Dr. Andrew Huberman, and Dr. Becky Kennedy. Melo plays each episode straight from the publisher's own feed — no ads added, no account needed — and remembers where you stopped, in this browser only.

Publisher: Michelle Grosser – Inspired by Mel Robbins, Dr. Andrew Huberman, and Dr. Becky Kennedy
Language: English
Category: Kids & Family
New episodes: Several times a week
Typical length: 31 min
Latest episode: 6 Oct 2026
Feed: RSS — paste into any podcast app
Apple Podcasts: podcasts.apple.com/podcast/id1621946084

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