Sustained Courage

Rachel Caruso-Novack
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  • Mental Health
  • Updated Weekly

Welcome to Sustained Courage – the podcast where we dive deep into unlocking the inner hero within us all. I'm Rachel Caruso-Novack: employee, mother, wife, caretaker, author, and lifelong research enthusiast. Every week, I break down the latest research on grit, resilience, bravery, and more, so you can learn how to harness your own superpowers and face life's challenges with unwavering courage. Whether you're starting over, navigating a new chapter, or simply seeking to grow stronger, this show is for you. Let's embark on this journey together and unleash our inner heroes – starting right now!

  1. Aug 31

    Happy Birthday to Me: On Aging, Wisdom & Giving Fewer F@#&s

    Getting older gets a terrible reputation. We obsess over wrinkles, youth, milestones, timelines and all the things we think we should have accomplished by now. But on my birthday, I wanted to ask a different question: What if aging is actually one of the greatest privileges we get? In this solo episode, I'm digging into the strange history of birthdays and birthday candles, the Maiden-Mother-Crone framework, society's complicated relationship with aging, and the science behind why humans and a very exclusive group of whales live long past their reproductive years. Yes, whales. And yes, we eventually arrive at one of my favorite conclusions of all time: Grandma knows where the f*****g salmon are. We'll also talk about the grandmother hypothesis, why experience and accumulated knowledge may have real evolutionary value, how our priorities change as we get older, the pressure women face to remain visibly young, and why legacy is usually much smaller and more beautiful than having your name remembered in a history book. Sometimes legacy is a recipe. Sometimes it's a story. Sometimes it's a Thanksgiving puzzle. And sometimes it's simply being the person who lived long enough to know what to do next. I also share my own reflections on loss, ambition, abundance, birthdays, the people who didn't get as much time as they deserved, and why I'm trying to stop measuring the value of my life by money, accomplishments or how many people are watching. Because getting older means losing some things. But it also means collecting evidence. Evidence that you can survive. Evidence that you can change. Evidence that difficult seasons end. And evidence that you are still here. Happy birthday to me. I'm so  lucky to be alive.

  2. Aug 1

    Can You Be Fair and Impartial? The Courtroom in My Head.

    What does it really mean to be fair and impartial? After an unintentional July break, I'm back with a new episode inspired by my recent jury duty experience — a process that felt equal parts fascinating, frustrating, inefficient, and deeply American. What began as a courthouse rant quickly became a much bigger question: can human beings ever truly set aside their life experiences, assumptions, emotions, and biases long enough to judge something clearly? In this episode, I share what it was like to be called for jury duty, sit on two jury panels, answer personal questions in front of strangers, and watch the justice system attempt to turn ordinary people into fair and impartial decision-makers. Then Beatrix takes us into the history of juries, from ancient citizen courts and trial by ordeal to Magna Carta, early English juries, and the American ideal of a "jury of your peers." Along the way, the episode explores the tension at the heart of jury duty: the system asks people to set aside bias while also spending hours trying to uncover exactly what those biases might be. But this episode is not really about jury duty. It is about the little courtrooms we carry inside ourselves. The way we judge our spouses, children, friends, coworkers, strangers, and ourselves. The way we confuse feelings with facts. The way we build stories before all the evidence is in. And the way fairness may not require perfect neutrality, but something more human: curiosity, humility, and the willingness to pause before reaching a verdict.

  3. Jun 15

    Your Life Is Not a Plot Summary

    What if the worst thing that happened to you isn't the whole story? After falling down a rabbit hole of Legends of the Fall clips and reading the absolutely wild Wikipedia plot summary, I realized something: if you reduce a life to its biggest tragedies, every life starts to look like a disaster. But that's not how life is actually lived. In this episode, I explore why our brains remember the dramatic moments, why difficult seasons can feel bigger than they really were, and how the ordinary, boring, beautiful moments in between are often where life actually happens. Along the way, Beatrix dives into some wonderfully weird historical evidence that our ancestors weren't spending every waking moment suffering. From ancient graffiti and medieval doodles to women with blue paint in their teeth and rabbits committing questionable acts of violence in manuscript margins, history reveals something surprising: People have always been people. This episode is about zooming out, seeing the whole picture, and remembering that your life is more than its hardest chapters. Because the catastrophe may be real. But it is rarely the only thing happening. Topics include: • Negativity bias and memory • Why our brains create "plot summaries" • The peak-end rule • Mood tracking and perspective • Ancient graffiti, medieval doodles, and weird history • Finding courage in ordinary moments • Why the in-between is the life

  4. May 14

    Consistency: The Most Boring Superpower on Earth

    What if the one thing you actually needed… wasn't motivation, discipline, or a complete life overhaul—but consistency? In this episode, we break down the most underrated superpower on the planet: doing the same small, meaningful things over and over again. From ancient rituals and survival patterns to modern neuroscience and habit formation, we explore how humans have always relied on repetition to create safety, stability, and identity. Why does your brain crave routine? Why does inconsistency feel so unsettling? And how can you actually become consistent in a real, imperfect life? We'll walk through: The weird and fascinating history of human consistency What happens in your brain and nervous system when you build habits Why tiny actions matter more than big intentions And  practical ways to become more consistent without burning out Plus: a companion workbook to help you build systems that actually stick. Because consistency isn't about being perfect. It's about becoming someone you can rely on.

  5. May 1

    The Alter Ego Effect: Becoming on Purpose

    What if your alter ego isn't fake — what if they are the part of you that's been waiting for permission? In this episode, we officially welcome Beatrix, my sharp, sarcastic, AI co-host/alter ego with British librarian energy and absolutely no patience for nonsense. Together, we explore the strange and fascinating history of alter egos, from ancient masks and shamans to warriors, superheroes, stage personas, and the modern selves we create to survive. Then we get into the science: self-distancing, the "Batman Effect," enclothed cognition, and why naming the voice in your head — hello, Edgar — can help you stop believing every terrible thought your brain tries to sell you. This episode is about courage, identity, boundaries, and becoming on purpose. Because your alter ego is not someone else. They are a doorway into the part of you that already knows how to walk into the room.

  6. Feb 13

    When the World Is On Fire… and You Still Have to Do the Dishes

    January broke me a little. Living in Minneapolis during political tension, violence, and constant headlines left me feeling something I haven't felt in years: hopelessness. And here's the truth no one talks about — you can feel grateful for your life and still feel overwhelmed by the world. Those two things live together. In this deeply personal episode of Sustained Courage, we explore: • How humans survived the Black Death, the Great Depression, war, and social upheaval • How people throughout history found meaning during collapse • What your nervous system is actually doing when you feel frozen or exhausted • Why "care tasks" like dishes and laundry are morally neutral • How to reduce barriers so you can function when you feel like you're drowning This episode blends history, neuroscience, and practical tools from the book How to Keep House While Drowning to answer one powerful question: How do we stay human when everything feels unstable? If you've been doom-scrolling, overwhelmed, numb, or quietly holding it together for everyone else — this conversation is for you. You are not broken. You are living through rupture. And you can still choose small acts of courage.

  7. 12/17/2025

    The Question That Stops Harmful Conversations Cold

    The holidays have a way of bringing everything to the surface—old family dynamics, sharp comments, gossip, and conversations that leave us feeling judged, overwhelmed, or activated. In this episode of Sustained Courage, we explore one deceptively simple question that can change how you move through conflict, conversation, and even your own inner dialogue: "What value does this bring?" Rooted in ancient philosophy, modern neuroscience, and practical psychology, this episode breaks down why words are never neutral—and how a single pause can interrupt reactivity, shut down manipulative dynamics, and help you choose your battles wisely. We'll explore: Why careless words activate the brain like physical threat How narcissistic communication relies on reaction—and how to disrupt it Ancient wisdom from Stoicism, Buddhism, and early philosophy on ethical speech The neuroscience behind pausing before you respond Practical ways to use this question in conversations, conflict, consumption, and decluttering This episode isn't about staying quiet. It's about speaking—and acting—with intention. Because sustained courage isn't loud. It's the strength to choose clarity over impulse, and value over noise.

  8. 11/22/2025

    How to Transform Your Life Without Burning It Down

    To celebrate one year of the show, I'm pulling back the curtain on my entire journey—what terrified me, what surprised me, and what transformed me along the way. I dive into the fascinating history of retrospection, from ancient hunters around the fire to philosophers, monks, scientists, and modern innovators. I also break down the neuroscience behind why reflection rewires the brain, reshapes memory, and supports real change. Then I lead you through a guided retrospective to uncover what worked, what didn't, and what you want to carry into your next chapter. If you're craving momentum, meaning, and a fresh start, this episode is for you.

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About

Welcome to Sustained Courage – the podcast where we dive deep into unlocking the inner hero within us all. I'm Rachel Caruso-Novack: employee, mother, wife, caretaker, author, and lifelong research enthusiast. Every week, I break down the latest research on grit, resilience, bravery, and more, so you can learn how to harness your own superpowers and face life's challenges with unwavering courage. Whether you're starting over, navigating a new chapter, or simply seeking to grow stronger, this show is for you. Let's embark on this journey together and unleash our inner heroes – starting right now!

Information

  • Creator
    Rachel Caruso-Novack
  • Years Active
    2024 - 2026
  • Episodes
    31
  • Rating
    Explicit
  • Copyright
    © 2024
  • Show Website
    Sustained Courage