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Podcasts · Kids & Family · Education

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

300 episodes

You've built a full life. The career, the family, the responsibilities, the goals — all of it.

More about the show

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

Episodes page 2 of 6

  1. 445 - Hi-Cap Friday: The Values vs. Time Audit

    · 15 min · Episode 445

    If I asked you to name your top values right now, I'd probably hear things like family, health, joy, faith, presence. Now if I opened your calendar from last week, would I actually see those things? Most women find a…

  2. 444 - What It Actually Means to Have It All — and How to Build the Life You Want

    · 46 min · Episode 444

    You already know how to do more. The question nobody asks is whether more is actually what you want. Carol Enneking spent decades doing it all — corporate leadership, entrepreneurship, working motherhood — and doing…

  3. 443 - Hi-Cap Friday: Close the Open Mental Tabs

    · 14 min · Episode 443

    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…

  4. 442 — The 5 Nervous System Patterns — Which One Takes Over When You Hit Your Limit?

    · 30 min · Episode 442

    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…

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

    · 32 min · Episode 441

    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…

  6. 440 - The Nervous System Pattern You've Been Running Since Childhood (There Are 5 — Which One Is Yours?)

    · 45 min · Episode 440

    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…

  7. 439 - 5 Areas of Capacity to Expand If You Want to Feel Less Overwhelmed

    · 37 min · Episode 439

    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…

  8. 438 - What If Managing Your Stress Is Making It Worse — And What to Do Instead

    · 22 min · Episode 438

    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…

  9. 437 - How to Never Argue with Your Kid Again: Making Gentle Parenting Work with Strong-Willed Kids

    · 48 min · Episode 437

    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,…

  10. 436 - How to Actually Expand Your Nervous System Capacity (Hint: It's Not About Being Calm)

    · 29 min · Episode 436

    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,…

  11. 435 - 4 Nervous System Resets to Calm Your Mind & Body: Two to Release, Two to Restore

    · 31 min · Episode 435

    It's 10pm. You finally lie down. The kids are in bed. Work is technically done. But your brain is still in twelve tabs. Your jaw is still clenched. You lie there trying to breathe slowly while your body hums with…

  12. 434 - How to Lead, Scale, and Soften Without Burning Out: What Successful Women Do Differently with Eleanor Beaton

    · 42 min · Episode 434

    What if the reason your business feels heavy isn't a strategy problem — it's an identity problem? And what if the very thing that made you successful is the exact thing keeping you stuck? In this episode, I'm sitting…

  13. 433 - 5 Simple Swaps to Reduce Overstimulation and Regulate Your Nervous System

    · 35 min · Episode 433

    You know that moment when you walk through the door and everyone needs something from you at once? Your daughter's talking about a forgotten project. Your phone's buzzing. Something's on the stove. Your husband needs…

  14. 432 - 5 Rules I Live By Because I Refuse to Live in Survival Mode

    · 41 min · Episode 432

    Ever notice how you can get through the day… but your body feels like it never actually powers down? You’re productive. You’re handling things. You’re doing what needs to be done. And yet — your nervous system feels…

  15. 431 - Stop Trying & Start Doing. The Mindset Shift That Changes Everything with Carla Ondrasik

    · 43 min · Episode 431

    You know that moment where you keep telling yourself you’re “trying”… and somehow months go by and nothing actually changes? Today we’re calling out the sneakiest productivity trap of all: the word try. I’m joined by…

  16. 430 - The Time Boss Method: A Calmer Way to Plan Your Week (That Actually Works)

    · 51 min · Episode 430

    You know that feeling when you wake up already behind, your to-do list is endless, and no matter how productive you are, it never feels like enough? Today we’re talking about the quiet burnout that comes from living…

  17. 429 - Capacity Expansion (Pt. 3): If You’re Functioning but Exhausted, This Is for You

    · 17 min

    If you’ve been listening to this series and thinking, “Yes — this finally explains what’s happening in my body,” but also wondering, “Okay… what do I actually do with this?” this episode is for you. Because…

  18. 428 - Capacity Expansion (Pt. 2): Why Nervous System Hacks Don’t Stick — and How to Build Real Capacity

    · 25 min

    If nervous system tools help… why do you keep needing them? Why does regulation feel temporary? Why do you calm down — only to feel activated again a few hours later? Why does it feel like you’re constantly managing…

  19. 427 – Capacity Expansion (Pt. 1): 3 Ways to Regulate an Overactive Nervous System

    · 25 min

    If your body feels tense, wired, or constantly “on,” this episode is for you. An overactive nervous system doesn’t mean something is wrong — it means your body has been under sustained stress without enough…

  20. 426 - 7 Signs You’re Experiencing High-Functioning Burnout as an Ambitious Mom (and What Actually Helps)

    · 33 min · Episode 426

    You’re getting things done. Your life looks full, productive, and “on track.” And yet… something feels off. You’re more irritable than you want to be. Your brain feels foggy even when you sleep. You’re exhausted —…

  21. 425 - Why Managing Stress Isn’t the Same as Releasing It (And What Works Instead)

    · 21 min · Episode 425

    You’re good at managing stress. You solve the problems. You handle what needs to be handled. You keep going. And yet, your body still feels tight, tired, or on edge — even after the situation is over. That’s…

  22. 424 - Why Capacity Expansion Is My Goal for 2026 (And Why It Changes Everything)

    · 21 min · Episode 424

    Free Somatic Workshop - Experience the Shift >> REGISTER HERE << -- This year, I’m not setting goals around being calmer, more productive, snapping less, or being more disciplined. I’m focusing on one thing:…

  23. 423 - 3 Reasons Why Trying to Calm Down is Keeping You Stressed

    · 21 min

    Free Somatic Workshop Jan. 8 & 9, 2026 - >> REGISTER HERE << -- If you’ve ever told yourself to “just calm down” — and felt even more stressed afterward — there’s a reason for that. Most high-achieving women are…

  24. 422 - The Missing Step Between Knowing What to Do and Actually Feeling Calm in Your Body

    · 21 min · Episode 422

    Free Somatic Workshop - Experience the Shift >> REGISTER HERE << -- You already know what to do. You know you should slow down, breathe, set boundaries, and stop pushing so hard. And yet your body still feels…

  25. 421 - How Hypnosis Works on the Subconscious Beliefs Behind Burnout, Anxiety, and Perfectionism

    · 42 min

    If you’ve done the mindset work, built the awareness, and still feel pulled back into anxiety or overdrive, this episode will make sense of what’s happening. Because most of the time, it’s not your thoughts that are…

  26. 420 - Five Work Rituals to Anchor Your Energy in the New Year

    · 19 min · Episode 420

    (Free Somatic Workshop Jan. 8 & 9) - Experience the Shift >> REGISTER HERE <<) In this final episode of 2025, we’re talking about the soft work rituals that actually hold your life together — the small,…

  27. 419 - 3 Somatic Techniques to Release Stress From Your Body (Backed by Neuroscience)

    · 25 min · Episode 419

    Stress isn’t just something you think about. It’s something your body carries. Every interruption. Every transition. Every responsibility and unspoken emotional load. Your nervous system responds to all of it — and…

  28. 418 - 6 Signs High Cortisol Is Blocking Your Joy: How Chronic Stress Steals Your Happiness (And What to Do About It)

    · 36 min · Episode 418

    “Why can’t I just feel happier… when my life is actually good?” If you’ve asked yourself some version of this question - it isn’t a gratitude problem, it’s not a mindset failure, and it’s not that you’re “bad at…

  29. 417 - Brain Mapping Could Be the Key to Understanding Your Child’s Anxiety, ADHD, or Autism with Dr. Giancarlo Licata

    · 47 min · Episode 417

    If you’ve ever been told you or your child has anxiety, ADHD, or both—but it never fully explained what was actually happening—this conversation will feel like a breath of fresh air. In this episode, I’m joined by Dr.…

  30. 416 - 5 Things I'd Do Differently If I Had to Start Over in My Career as a Working Mom

    · 31 min · Episode 416

    If I were starting my career over today — with everything I now know about ambition, the nervous system, and sustainable success — I would do it very differently. Not because I regret being driven or capable. But…

  31. 415 - If I Wake Up Anxious & Overwhelmed, Here’s the 15-Minute Morning Practice That Actually Helps

    · 27 min · Episode 415

    If you open your eyes and instantly feel mentally crowded, emotionally tense, or already behind, this 15-minute morning practice is going to change everything about how your day begins. In today’s episode, I’m sharing…

  32. 414 - The 90% Rule: How to Make Aligned Decisions and End Overwhelm

    · 33 min · Episode 414

    You’re not overwhelmed because you’re doing too much — you’re overwhelmed because you’re committing to things that aren’t truly aligned. The 90% Rule is a deceptively simple framework that will help you stop…

  33. 413 - Emotion-Savvy Parenting: Navigating Emotional Storms with Dr. Alissa Jerud

    · 45 min · Episode 413

    You know that moment where your kid says or does something, your nervous system spikes, and every parenting thing you’ve ever learned disappears from your brain… Today we’re talking about the huge gap between what we…

  34. 412 - The 4 Misaligned Boundaries That Quietly Drain High-Capacity Women

    · 26 min · Episode 412

    What if the real reason you’re exhausted isn’t your schedule… but the boundaries you don’t even realize you’re breaking? If you’ve been feeling overstimulated, stretched thin, reactive, or like you’re carrying more…

  35. 411 - Feeling Overwhelmed? Here’s the Shift That Changes Everything

    · 29 min · Episode 411

    What if the most powerful version of you isn’t the one who does more — but the one who gets crystal clear on what truly matters… and stops leaking energy on everything that doesn’t? Today’s episode is a grounded,…

  36. 410 - 3 Energy Leaks Every High-Achieving Woman Has During the Holidays (And How to Stop Them)

    · 27 min · Episode 410

    There are three things silently draining your energy this week — and they have nothing to do with your schedule. They’re happening inside your nervous system. And once you learn to spot them, you can interrupt them…

  37. 409 - The Five Core Beliefs That Keep High-Achieving Women Stuck (And the Nervous System Shifts That Set You Free)

    · 32 min · Episode 409

    Ever notice how you can know what you need… yet still feel unable to follow through? That gap — between what you know and what you do — is almost never a mindset problem. It’s a nervous system pattern. And as we…

  38. 408 - 5 Signs You’re Operating Beyond Capacity — And the Everyday Patterns Draining Your Energy

    · 38 min · Episode 408

    Most high-achieving women don’t burn out because they’re incapable… they burn out because they’ve been conditioned to ignore their human capacity. Today’s episode is a look at what happens when you live beyond your…

  39. 407 - Energy Drains Aren’t a Time Problem — They’re a Boundary Problem

    · 25 min · Episode 407

    If you’ve been feeling stretched thin, constantly “on,” or quietly resentful even while doing everything “right”… this episode is going to land. Because here’s the truth most high-capacity women were never taught:…

  40. 406 - 3 Reasons Why Play Might Be the Most Productive Thing You’ll Do This Week

    · 23 min · Episode 406

    What if the thing you’re missing isn’t more discipline — it’s more play? Not structured play. Not “fun time” on your calendar. Not something productive or Pinterest-worthy. Real play. Pointless, joyful, silly,…

  41. 405 - The Power of Self-Compassion in Navigating High-Stress Parenting Moments with Anna Seewald of Authentic Parenting

    · 45 min · Episode 405

    If motherhood ever cracked you open in ways you didn’t expect—old grief surfacing, worthiness wobbling, “Who even am I now?”—this conversation will feel like oxygen. I’m joined by Anna Seewald—Armenian-born educator,…

  42. 404 — The Time Management Lie: How to Stop Rushing, Start Living, and Finally Feel at Peace

    · 33 min · Episode 404

    The next cohort of Burnout Recovery Blueprint opens January 2026. Join the waitlist HERE for early access, exclusive bonuses, and Black Friday savings. __ You’ve mastered your calendar. You’ve optimized your…

  43. 403 - 7 Everyday Habits That Dysregulate Your Nervous System (and What to Do Instead)

    · 37 min · Episode 403

    Have you ever noticed that the things quietly wearing you down aren’t the big crises—but the tiny, constant ones? The ones that slip through your calendar, your habits, your pace? In this episode, we’re unpacking…

  44. 402 - Resentment, Irritability, and Control: 4 Ways Unprocessed Anger is Draining Your Energy and Bandwidth

    · 37 min · Episode 402

    Do you ever feel like you’re holding it all together on the outside—but underneath, you’re simmering? You’re not losing your mind. You’re likely holding unprocessed anger. In this episode, we’re diving into one of…

  45. 401 - From Anxiously Attached to Secure: How Your Attachment Style Shapes Your Parenting, Relationships, and Stress with Jessica Baum

    · 36 min · Episode 401

    If you’ve ever wondered why you over-give to keep the peace, shut down to stay “strong,” or feel that push-pull of wanting closeness but fearing it—your attachment style is likely running the show behind the scenes.…

  46. 400 - 4 Proven Nervous System Shifts to Reduce Anxiety and Burnout

    · 23 min · Episode 400

    Feeling anxious, on edge, or like you’re always one task away from total burnout? You’re not broken — your nervous system is overloaded. And today, we’re celebrating 400 episodes of helping high-capacity women like…

  47. 399 – 5 Anti-Burnout Practices to Reset Your Nervous System and Restore Calm

    · 35 min · Episode 399

    You know that feeling when you’re trying to avoid burnout, but the very thought of “managing stress” feels like one more thing on your already maxed-out to-do list? Yeah—this one’s for you. In this episode, we’re…

  48. 398 – 3 Effective Tools to Relax Your Nervous System When You’re Feeling Anxious

    · 25 min · Episode 398

    Ever feel like anxiety just comes out of nowhere? Your mind starts racing, your body tenses, and suddenly you’re either spiraling into overthinking or completely shutting down. That feeling isn’t random—it’s your…

  49. 397 - Feeling the Urge to Leave or Start Over? The Spiritual Power of Staying with Rev. Lydia Sohn

    · 41 min · Episode 397

    If you’ve ever wondered, “Do I stay and dig deeper—or is it time to go?” you’re not alone. In a world that glamorizes fresh starts, we can miss the quiet miracles of rootedness. But staying (with discernment) can be…

  50. 396 - The 10-Minute After-Work Reset to Transition Out of Work Stress and Into Family Time

    · 29 min · Episode 396

    Why is it so hard to “switch off” at the end of the day? You close your laptop, but your mind keeps buzzing. You replay conversations, run through tomorrow’s to-dos, maybe even reach for your phone to check just one…

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