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

Michelle Grosser – Inspired by Mel Robbins, Dr. Andrew Huberman, and Dr. Becky Kennedy
  • 4.9(517개의 평가)
  • 육아
  • 주 2회 업데이트

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 capacity in the week ahead. Take the free "What's Your Capacity Pattern?" quiz: michellegrosser.com/quiz

  1. 8시간 전

    443 - Hi-Cap Friday: Close the Open Mental Tabs

    Welcome to our first Hi-Cap Friday — one concept & one capacity-expanding move for the week ahead. Be real - how many Post-it notes are stuck to your desk right now?  How many tasks on your to-do list?  How many reminders buried in your notes app — and that's not even counting the stuff you never got a chance to write down that's just floating around taking up precious mental real estate. Your brain is managing all of it in the background and all these open mental loops shrink your capacity. This Week's Hi-Cap Move: Close one open loop — the one that's pulling at you most right now. Listen to find out how to choose it and why this is nervous system work, not just a productivity tip. Your Next Step Take the Capacity Pattern Quiz🧠 What's your capacity pattern?  Take the free 2-minute quiz and unlock The Capacity Code — a personalized private podcast episode for your specific nervous system. → Take the Capacity Pattern Quiz

    14분

  2. 3일 전

    442 — The 5 Nervous System Patterns — Which One Takes Over When You Hit Your Limit?

    When you're frustrated, overwhelmed, or just done — what do you do? Do you take over — handle it, control it, make sure nobody sees you struggling? Do you go quiet, pull back, and wait for it to pass? Do you pour into everyone around you until there's nothing left for you? Do you zone out, check out, find somewhere else to be in your head? Do you go into fix-it mode — the lists, the plans, the need to have everything done right before you can breathe? One of those probably just made you wince. That's your capacity pattern — your nervous system's autopilot when things get to be too much.  This episode names all five — where they come from, why they're so hard to change, and what it actually looks like when they stop running the show. What You’ll Learn The 5 capacity patterns — described in enough detail that you'll recognize yours immediatelyWhy your pattern feels impossible to change (and what's actually keeping it locked in)What it looks like when your pattern stops running on autopilot — and what expands capacity differently for each oneTake the Capacity Pattern Quiz Here! 🧠 What's your capacity pattern?  Take the free 2-minute quiz and unlock The Capacity Code — a personalized private podcast episode for your specific nervous system. → Take the Capacity Pattern Quiz

    30분

  3. 4월 7일

    441 - 5 Capacity Patterns, 5 Energy Leaks — Which One Is Quietly Draining You?

    You’re exhausted. Between the schedule, the mental load, the never-ending list — why you’re tired isn't a mystery. But what's harder to see are the subtle ways your capacity pattern is quietly draining you on top of all of it.  The performance you're maintaining that nobody asked for.  The emotions you're filtering out that your body is still holding.  The resentment building from a tank that never gets refilled. Each of the 5 Capacity Patterns has its own specific energy leak. This episode breaks down all five — so you know exactly where yours is and what to do about it. What You’ll Learn The specific energy leak for each of the five capacity patterns — and how to recognize yoursWhy the exhaustion you feel often has less to do with what you're doing and more to do with how your pattern is running underneath itHow your pattern leaks energy in ways that are easy to miss — and harder to fix until you can name themA practical energy audit you can run this week to find your biggest leaks — regardless of your pattern >> Join The Capacity Method Waitlist 🧠 What's your capacity pattern?  Take the free 2-minute quiz and unlock The Capacity Code — a personalized private podcast episode for your specific nervous system. → Take the Capacity Pattern Quiz

    32분

  4. 3월 31일

    440 - The Nervous System Pattern You've Been Running Since Childhood (There Are 5 — Which One Is Yours?)

    Ever wonder why you do the things you do? Why a messy house or a last-minute change of plans sends your nervous system into overdrive.  Why you can't seem to speak up when something bothers you — even when you know you should.  Why you say yes when every part of you wants to say no.  Why you're the one who holds everything together, and also the one who resents it. It's not a personality quirk. It's a capacity pattern.  And you've been running it since childhood. In this episode I walk through all five — where they come from, how they show up across every area of your life, and what it actually looks like to expand the capacity of your specific pattern. What You'll Learn What a capacity pattern is and why your nervous system built one before you were old enough to choose itThe five patterns — and how to recognize yours in the way you handle stress, relationships, emotions, and restWhy changing your behavior without understanding your pattern is why nothing sticksWhat expanding capacity actually looks like for each pattern — so you're not applying someone else's solution to your specific wiring Join The Capacity Method Waitlist 🧠 What's your capacity pattern?  Take the free 2-minute quiz and unlock The Capacity Code — a personalized private podcast episode for your specific nervous system. → Take the Capacity Pattern Quiz

    45분

  5. 3월 24일

    439 - 5 Areas of Capacity to Expand If You Want to Feel Less Overwhelmed

    What if your life could be fuller and less stressful at the same time?  Not because you did less, but because you expanded. This episode walks through five types of capacity — what they are, what low capacity looks like in each one, and how expanding them changes everything. What You'll Learn The five areas where capacity shows up (and why most high-achieving women are quietly depleted in at least two of them)Why your window of tolerance is the thing that changed, not your circumstancesThe joy and pleasure capacity piece nobody talks about — and why it might be the most important oneWhy all five categories share one root system — and what that means for how you approach the workJoin The Capacity Method Waitlist 🧠 What's your capacity pattern?  Take the free 2-minute quiz and unlock The Capacity Code — a personalized private podcast episode for your specific nervous system. → Take the Capacity Pattern Quiz

    37분

  6. 3월 17일

    438 - What If Managing Your Stress Is Making It Worse — And What to Do Instead

    You have the morning routine. The workout streak. The sleep protocol. All the right habits — and somehow, you're still exhausted. What if the thing you built to manage your stress is quietly adding to it? The problem isn't your habits.  It's the rigidity, perfectionism, and self-criticism wrapped around them. And that wrapper is doing exactly what the stress you're trying to manage is doing: telling your nervous system it's not safe. I walk through the most common stress management traps I see — then offer the reframe that changes everything:  What if instead of managing your stress, you expanded your capacity to hold it?  And I give you one piece of practical homework to start that process this week. What You'll Learn Why stress management might actually be making your stress worse — and the counterintuitive reason whyThe four most common stress management traps high-achieving women fall intoWhy control feels like safety — and why your nervous system actually experiences it as the oppositeThree reasons why stress management will always fall short as a long-term strategyThe reframe that changes everything: managing stress vs. expanding capacity to hold itA three-question audit to run on any habit this week — no overhaul required Join The Capacity Method Waitlist 🧠 What's your capacity pattern?  Take the free 2-minute quiz and unlock The Capacity Code — a personalized private podcast episode for your specific nervous system. → Take the Capacity Pattern Quiz

    22분

  7. 3월 10일

    437 - How to Never Argue with Your Kid Again: Making Gentle Parenting Work with Strong-Willed Kids

    If you have a spicy kid — the one who knows every button, tests every boundary, and can reduce you to screaming about shoes at 7am — this episode is for you. And if you've ever tried to stay calm, validate feelings, offer choices, read the books, do the things — and still felt like nothing was working? In this episode, I sat down with Dr. Paul Sunseri — child and family psychologist, TEDx speaker, published researcher, and developer of Intensive Family-Focused Treatment (IFFT) — to talk about what actually works with strong-willed, oppositional, and defiant kids.  We dig into why gentle parenting gets misunderstood, why some kids just come into the world harder to parent (and what to do about it), how to get kids to actually listen without badgering or yelling, why you never have to argue with your child again, and what to do when you know what you should say but you're too triggered to say it. What You'll Learn Why some kids come into the world harder to parent, and why that is not a reflection of your parentingThe bank account metaphor: why harder kids need more deposits, and what happens when the account runs dryHow to set up a morning routine that runs on incentives and independence instead of chaos and naggingHow to handle disrespect at any age — including the specific language that works with teenagersWhy you never have to argue with your child again — and exactly how to exit any argument in progress Gentle Parenting Reimagined Book Dr. Sunseri's website🧠 What's your capacity pattern?  Take the free 2-minute quiz and unlock The Capacity Code — a personalized private podcast episode for your specific nervous system. → Take the Capacity Pattern Quiz

    48분

  8. 3월 3일

    436 - How to Actually Expand Your Nervous System Capacity (Hint: It's Not About Being Calm)

    You came to nervous system work wanting calm. What you actually need is capacity. And those are not the same thing. Calm is a feeling. Capacity is a skill. And one of them you can build — no matter how full, demanding, or non-negotiable your life is right now. In this episode, I'm getting into what has become the cornerstone of everything I teach: capacity expansion. Not just stress management, not just "calm down" tools — but the actual process of expanding what your nervous system can hold. I walk through the five-step framework I use with clients and in my own life: building awareness of your early warning signals, using affect labeling to interrupt the stress response, anchoring to one go-to regulation tool, practicing pendulation to grow your window of tolerance, and choosing edge-expanding discomfort once your baseline starts to rise. This is also your first look at The Capacity Method — the program I've been building — and how to get on the waitlist. If capacity expansion is what you're here for, this episode is the place to start. What You'll Learn What capacity actually is (hint: it's not just stress tolerance — it's also your capacity for joy, pleasure, focus, and success)The two directions your nervous system tips when it crosses threshold — hyperarousal and hypoarousal — and how to identify which one is yoursPendulation: the somatic practice that actually expands your window of tolerance over timeWhat 'expanding at the edge' looks like in real life — and why discomfort is the mechanism, not the obstacleGet on The Capacity Method waitlist 🧠 What's your capacity pattern?  Take the free 2-minute quiz and unlock The Capacity Code — a personalized private podcast episode for your specific nervous system. → Take the Capacity Pattern Quiz

    29분
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4.9
최고 5점
517개의 평가

소개

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 capacity in the week ahead. Take the free "What's Your Capacity Pattern?" quiz: michellegrosser.com/quiz

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