Alignment by Tuva

Tuva Marina
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  • Spirituality
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Alignment by Tuva is the space where truth meets the nervous system - where we stop performing, stop self-abandoning, and finally build a life our body can stay in. Hosted by Tuva Marina, a Somatic & Subconscious Alignment Coach, this podcast is a deep exploration of the mind–body connection: how your nervous system shapes your relationships, your success, your intuition, your patterns - and how to rewire the parts of you that are still living in survival. This isn’t surface-level self-help. This is psychological, somatic, spiritual - and radically honest. Each episode blends: • science-backed tools for nervous system regulation & subconscious rewiring • somatic philosophy grounded in embodiment and emotional presence • raw personal stories that hit straight in the chest • truths that disrupt your patterns and wake you up • clean, grounded guidance that helps you create a life rooted in calm, clarity, and self-trust If you’re tired of chaos, tired of “trying,” tired of living out old patterns that no longer fit… you’re in the right place. Instagram: @alignmentbytuva Website: www.alignmentbytuva.com Hosted on Acast. See acast.com/privacy for more information.

  1. Jul 23

    #72 - Why Being 'The One Who Handles It' Is Destroying You

    In this episode of Alignment by Tuva, I go somewhere I have never gone publicly before: into the story underneath the science. The night at sixteen that explains, more than anything else, why I understand nervous system dysregulation from the inside - and why the people who are most praised for their capability are often the ones paying the highest physiological price for it. This is not an episode about trauma. It is an episode about prediction. About what happens when a nervous system builds a strategy around being the only one available to handle things - and then spends the next twenty years mistaking that strategy for a personality. You will learn: What predictive processing is and why your brain built "competence" as a survival forecast rather than a character traitHow the Polyvagal Theory explains the chronic sympathetic activation underneath high-functioning behaviorWhy compliments about your capability are neurological reinforcement signals - and what they are actually teaching your nervous systemThe somatic truth of why receiving care feels wrong before it feels like reliefWhat regulation actually looks like for someone running this pattern - and why it is not about becoming less If you are the one who never drops the ball, who checks in on everyone, who is praised for being low maintenance - this episode will tell you something nobody else has. Connect with Me Instagram: @alignmentbytuva Website: www.alignmentbytuva.com Topics: nervous system regulation, predictive processing, polyvagal theory, high functioning anxiety, people pleasing, hypervigilance, emotional labor, childhood trauma nervous system, anxious attachment, somatic healing, competence trauma, high achiever burnout, nervous system rewiring, functional freeze, why I can't receive love Hosted on Acast. See acast.com/privacy for more information.

    #72 - Why Being 'The One Who Handles It' Is Destroying You

  2. Jul 15

    #71 - Your Anxiety Might Be a Gut Problem (Here's the Science)

    What if the anxiety you've been trying to think your way out of isn't coming from your mind at all? In this episode, I share what I discovered when I began my own gut healing protocol — not from the other side of it, but from inside it. Because the science behind it is too important to wait for a tidy transformation story. The research is profound: your gut has 500 million neurons. It produces 90-95% of your body's serotonin. It communicates with your brain through the vagus nerve - and 80% of that communication travels upward, from gut to brain. Which means your gut is influencing your emotional life far more than most people realize. And a dysregulated gut may be the biological root of anxiety that has nothing to do with your thoughts. In this episode you will learn: What the enteric nervous system is and why your gut is called the second brainWhy 90-95% of your serotonin is produced in your gut — not your brainHow the vagus nerve connects gut health to anxiety, mood, and nervous system regulationWhat the microbiome has to do with GABA, dopamine, and neuroinflammationWhy blood sugar swings feel like anxiety — and how to stabilize bothThe one somatic eating practice that shifts your nervous system before every meal You can find my 30-Day Low Histamine Reset Guide here If you want to take a microbiome test yourself, my discount code ALIGNMENTBYTUVA gives you 10% off at Gutsie Connect with Me Instagram: @alignmentbytuva Website: www.alignmentbytuva.com Topics: gut brain axis, anxiety and gut health, nervous system regulation, serotonin gut, enteric nervous system, microbiome mental health, vagus nerve digestion, gut health anxiety, how to regulate nervous system, gut healing, leaky gut anxiety, food and mood, psychobiotics, blood sugar anxiety, nervous system food SCIENCE REFERENCES Gershon, M.D. (1998). The Second Brain. HarperCollins. Furness, J.B. (2012). The enteric nervous system and neurogastroenterology. Nature Reviews Gastroenterology & Hepatology, 9, 286–294. Bonaz, B., Bazin, T., & Pellissier, S. (2018). The vagus nerve at the interface of the microbiota-gut-brain axis. Frontiers in Neuroscience, 12, 49. Yano, J.M. et al. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell, 161(2), 264–276. Cryan, J.F. & Dinan, T.G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience, 13, 701–712. Cryan, J.F. et al. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877–2013. Dinan, T.G., Stanton, C., & Cryan, J.F. (2013). Psychobiotics: a novel class of psychotropic. Biological Psychiatry, 74(10), 720–726. Hosted on Acast. See acast.com/privacy for more information.

    #71 - Your Anxiety Might Be a Gut Problem (Here's the Science)

  3. Jul 8

    #70 - Why Receiving Love Feels So Uncomfortable (The Attachment Science Behind It)

    If you are the person who holds the emotional weight - in your relationship, in your family, in every room you walk into - this episode is going to land somewhere very specific. Not because something is wrong with you. But because the way you love was never actually a choice. It was a nervous system adaptation - built early, encoded deep, and running so automatically that it stopped feeling like a strategy and started feeling like your personality. In this episode of Alignment by Tuva, I share my own story of learning to earn love - and the somatic, relational, and physiological cost of running that program into adulthood. I go into the science: attachment theory, the internal working model, and exactly what happens in the nervous system when emotional labor becomes chronic. This is not an episode about giving less. It is an episode about giving differently - from fullness instead of fear - and what becomes available when your nervous system finally learns that love was never something you needed to earn. The attachment science behind why some people become emotional caretakersWhat hypervigilance actually feels like from the inside — and how to recognize it in your bodyWhy chronic emotional labor causes hormonal imbalance, digestive issues, and anxietyThe somatic signature of giving from fear versus giving from fullness4 practices for rewiring the pattern — in the body, not just the mindWhat it actually feels like to receive love without earning it first Connect with Me Instagram: @alignmentbytuva - instagram.com/alignmentbytuva Website: www.alignmentbytuva.com Topics: anxious attachment, emotional labor, people pleasing, nervous system regulation, attachment theory, somatic healing, relationship patterns, hypervigilance, emotional exhaustion, giving too much in relationships, how to stop people pleasing, attachment styles, nervous system rewiring, self worth, boundaries SCIENCE REFERENCES Bowlby, J. (1969/1982). Attachment and Loss, Vol. 1: Attachment. Basic Books. Sroufe, L.A. (2005). Attachment and development: A prospective, longitudinal study from birth to adulthood. Attachment & Human Development, 7(4), 349–367. Porges, S.W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton. Mayer, E.A. (2011). Gut feelings: the emerging biology of gut-brain communication. Nature Reviews Neuroscience, 12, 453–466. Hochschild, A.R. (1983). The Managed Heart: Commercialization of Human Feeling. University of California Press. Hosted on Acast. See acast.com/privacy for more information.

    #70 - Why Receiving Love Feels So Uncomfortable (The Attachment Science Behind It)

  4. Jul 1

    #69 - Why You Can’t Find Your Purpose (and the neuroscience behind it)

    If you are in transition - between jobs, between identities, between who you were and who you are becoming - this episode is for you. Most people in this space think they have a purpose problem. They don't know what they want, can't find their direction, keep starting things that don't go anywhere. In this episode of Alignment by Tuva, you will understand why the real issue is almost never a lack of purpose. It's a signal problem - a nervous system so conditioned by years of doing what was expected that it can no longer clearly hear what is genuinely true. Drawing on my own experience of seven years in corporate - restless, empty, running five side projects simultaneously and going nowhere - I share the neuroscience of why transition feels like freefall, why scattering your energy across multiple projects keeps you stuck, and how one project, chosen with precision, becomes the identity bridge your nervous system has been looking for. In this episode you will learn: Why your brain reads uncertainty as physical danger - and what that does to your decision-makingThe neuroscience of the identity bridge and why one focused project changes your neurochemistryWhy five projects keeps you in freefall while one project creates groundThe 4-question Signal Framework for identifying the project that is genuinely yoursHow to begin when you are still in the uncertainty - the nervous system way Connect with Me Instagram: @alignmentbytuva - instagram.com/alignmentbytuva Website: www.alignmentbytuva.com Topics: finding your purpose, life transition, identity crisis, nervous system regulation, dopamine, prefrontal cortex, career change, burnout recovery, somatic healing, purpose and meaning, how to find your passion, starting over, clarity, focus, motivation neuroscience   SCIENCE REFERENCES Clark, A. (2016). Surfing Uncertainty: Prediction, Action, and the Embodied Mind. Oxford University Press. Arnsten, A.F.T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience. Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row. Schultz, W. (1997). A neural substrate of prediction and reward. Science, 275(5306), 1593–1599. Berridge, K.C. & Robinson, T.E. (1998). What is the role of dopamine in reward: hedonic impact, reward learning, or incentive salience? Brain Research Reviews. Hosted on Acast. See acast.com/privacy for more information.

    #69 - Why You Can’t Find Your Purpose (and the neuroscience behind it)

  5. Jun 24

    #68 - A 30-Day Reset for High Achievers Who've Drifted from Themselves

    You are high-functioning. You show up. You deliver. And something essential still feels missing. This episode is for the person who has mastered the doing and quietly lost touch with the being. Who fills every silence with productivity because stillness feels like falling behind. Who would never call it burnout - because they are still functioning - but who knows, somewhere beneath the output, that they have drifted from themselves. In this episode of Alignment by Tuva, we go into the science of allostatic load - what accumulates in your nervous system when the recovery never fully happens - and why high-functioning people are uniquely vulnerable to capacity depletion precisely because they are so good at keeping going. The Return. A 30-day, 4-week somatic framework with one daily practice per week, designed to bring you back to yourself layer by layer. Week 1 - Safety: teaching your nervous system that stillness is not a threat Week 2 - Presence: coming back into your body and out of your head Week 3 - Truth: what you actually feel, want, and need beneath the performance Week 4 - Aliveness: returning to what makes you feel fully here You will also learn why the prefrontal cortex goes offline under chronic stress, what interoception is and why you may have lost it, and why rest is not the opposite of capacity - it is the source of it. Connect with Me Instagram: @alignmentbytuva - instagram.com/alignmentbytuva Website: www.alignmentbytuva.com Topics: nervous system reset, allostatic load, high functioning burnout, somatic healing, nervous system regulation, prefrontal cortex stress, somatic practices, interoception, vagus nerve, parasympathetic nervous system, 30 day reset, burnout recovery, emotional regulation, stress recovery, mind body connection SCIENCE REFERENCES McEwen, B.S. & Stellar, E. (1993). Stress and the individual: mechanisms leading to disease. Archives of Internal Medicine. McEwen, B.S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological Reviews. Arnsten, A.F.T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience. Craig, A.D. (2002). How do you feel? Interoception: the sense of the physiological condition of the body. Nature Reviews Neuroscience. Hosted on Acast. See acast.com/privacy for more information.

    #68 - A 30-Day Reset for High Achievers Who've Drifted from Themselves

  6. Jun 17

    #67 - The Nerve That Changes Everything (and How to Activate It Daily)

    Your nervous system has a master switch. It's called the vagus nerve - and when it's toned, everything changes. Your mood. Your resilience. Your ability to feel present, connected, and like yourself. In this episode of Alignment by Tuva, we go deep into the science of the vagus nerve and what actually shifts in your body, mind, and life when you start activating it daily. You'll learn: What the vagus nerve is and why it's the most important nerve in your bodyPolyvagal Theory (Stephen Porges) and the three nervous system states - ventral vagal, fight/flight, and freezeWhy chronic stress, people-pleasing, and emotional suppression lower your vagal tone over timeThe gut-brain axis: why 80% of vagal signals travel from your body to your brain (not the other way around)5 science-backed daily practices to tone your vagus nerve: breathwork, humming, cold exposure, somatic shaking, and co-regulationWhat high heart rate variability (HRV) actually means and how to build it naturally Whether you're new to nervous system work or already deep in the somatic healing world, this episode will give you both the science and the practices to start shifting your baseline - from survival mode to genuine regulation. Connect with Me Instagram: @alignmentbytuva - instagram.com/alignmentbytuva Website: www.alignmentbytuva.com Topics: vagus nerve, nervous system regulation, polyvagal theory, somatic healing, breathwork, HRV, stress relief, nervous system reset, trauma healing, somatic therapy, emotional regulation, parasympathetic nervous system, vagal tone, anxiety relief, mind-body connection Science references • Porges, S.W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton. • Van der Kolk, B. (2014). The Body Keeps the Score. Viking Press. • Levine, P. (1997). Waking the Tiger: Healing Trauma. North Atlantic Books. • Zaccaro, A. et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience. • Vickhoff, B. et al. (2013). Music Structure Determines Heart Rate Variability of Singers. Frontiers in Psychology. • Berceli, D. Tension & Trauma Releasing Exercises (TRE) - research archive available at traumaprevention.com Hosted on Acast. See acast.com/privacy for more information.

    #67 - The Nerve That Changes Everything (and How to Activate It Daily)

  7. Jun 10

    #66 - How to Build Real Confidence: 10 Somatic Shifts for Self-Trust, Visibility & Growth

    Most people believe confidence comes from believing in yourself more, thinking positive thoughts, or finally reaching a point where fear disappears. But what if confidence isn’t a mindset? What if confidence is something your nervous system learns? In this episode, I share the perspective that completely changed my own relationship with confidence, visibility, self-doubt, and growth. We explore why so many people stay stuck despite knowing they’re capable, why confidence often has very little to do with positive thinking, and how the body learns self-trust through lived experience. I walk you through 10 somatic shifts that help build real confidence. Together we’ll explore: Why confidence is a nervous system skill, not a personality traitThe hidden difference between self-protection and self-sabotageWhy action often comes before confidenceHow your nervous system learns self-trustThe role of visibility, rejection, and discomfort in growthWhy perfectionism keeps so many people stuckHow to build confidence through evidence instead of affirmation If you’ve been waiting to feel ready before taking the next step, this episode is for you. Because confidence isn’t waiting for you at the beginning. It’s waiting for you on the other side of the experience. Connect with Me: Instagram @alignmentbytuva Website www.alignmentbytuva.com Hosted on Acast. See acast.com/privacy for more information.

    #66 - How to Build Real Confidence: 10 Somatic Shifts for Self-Trust, Visibility & Growth

  8. Jun 3

    #65 - Why Your Body Is Holding Onto Weight (And What It's Trying to Tell You) with Elizabeth Aylor

    In this episode, I sit down with Elizabeth Aylor - Holistic Nutritionist, Functional Diagnostic Nutrition Practitioner, and creator of the 90-Day Whole Body Transformation - for a powerful conversation about weight, hormones, gut health, and what our symptoms may be trying to tell us. So many women today feel frustrated with their bodies. They're eating healthy, exercising, taking supplements, and doing everything "right," yet still struggle with stubborn weight gain, fatigue, bloating, cravings, and feeling disconnected from their health. Together, we explore why weight is often not the problem itself, but a symptom of deeper imbalances in the body. We dive into the connection between metabolism, stress, hormone health, digestion, inflammation, and nervous system regulation. Elizabeth shares her perspective on why restrictive diets often backfire, how gut dysfunction can impact everything from energy to fat loss, and why understanding root causes is often more powerful than chasing symptoms. We also discuss thyroid health, histamine intolerance, cortisol, hormone testing, GLP-1 medications, and the growing disconnect many women feel from their body's natural signals. Whether you're struggling with weight, navigating hormonal symptoms, or simply wanting to understand your body on a deeper level, this conversation will leave you feeling informed, empowered, and hopeful. Because healing isn't about fighting your body. It's about learning how to listen to it. Connect with Elizabeth Instagram @elizabethaylorfitness Mini Gut Reset Masterclass https://start.elizabethaylor.info/go-gut Metabolic Reset Quiz https://www.tryinteract.com/share/quiz/68e56675821cc50015e0ff5d Connect with Me: Instagram @alignmentbytuva Website www.alignmentbytuva.com If this episode resonated with you, share it with someone who needs to hear it. And if you're enjoying the podcast, I'd be so grateful if you'd follow, rate, and leave a review! Disclaimer: This episode is for educational purposes only and should not be considered medical advice. Hosted on Acast. See acast.com/privacy for more information.

    #65 - Why Your Body Is Holding Onto Weight (And What It's Trying to Tell You) with Elizabeth Aylor
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About

Alignment by Tuva is the space where truth meets the nervous system - where we stop performing, stop self-abandoning, and finally build a life our body can stay in. Hosted by Tuva Marina, a Somatic & Subconscious Alignment Coach, this podcast is a deep exploration of the mind–body connection: how your nervous system shapes your relationships, your success, your intuition, your patterns - and how to rewire the parts of you that are still living in survival. This isn’t surface-level self-help. This is psychological, somatic, spiritual - and radically honest. Each episode blends: • science-backed tools for nervous system regulation & subconscious rewiring • somatic philosophy grounded in embodiment and emotional presence • raw personal stories that hit straight in the chest • truths that disrupt your patterns and wake you up • clean, grounded guidance that helps you create a life rooted in calm, clarity, and self-trust If you’re tired of chaos, tired of “trying,” tired of living out old patterns that no longer fit… you’re in the right place. Instagram: @alignmentbytuva Website: www.alignmentbytuva.com Hosted on Acast. See acast.com/privacy for more information.

Information

  • Creator
    Tuva Marina
  • Years Active
    2025 - 2026
  • Episodes
    72
  • Rating
    Clean
  • Copyright
    © Tuva Marina
  • Show Website
    Alignment by Tuva