You didn’t choose the patterns you inherited however, you decide if they stay. This episode digs into how family traits, survival habits, and old wiring quietly script who we think we are. It’s time to interrupt the cycle. Your brain can rewrite the story. You’re not your conditioning, you’re the one creating what comes next.

Inspired by research on neuroplasticity (Davidson & McEwen, 2012, Nature Neuroscience).

This episode invites you to quiet the inner noise and step into a space of honest reflection.

Inspired by Martin Seligman’s 1998 foundation of Positive Psychology, these check-ins cultivate self-honesty and resiliency by encouraging authenticity without judgment, perfectionism, or unrealistic expectations.

Here, you are free to acknowledge how you are truly doing, and to choose wellness again and again.

Reference
Seligman, M. E. P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5–14. https://doi.org/10.1037/0003-066X.55.1.5

In this unfiltered exchange, Crystal Stone — poet, educator, and TEDx speaker — revisits the years when cultural roles and financial security seemed safer than living authentically.

With striking honesty, she reflects on the tension between who she was expected to be and who she truly is, uncovering the fear, cost, and eventual freedom of naming herself openly as a lesbian.

This conversation lingers between vulnerability and liberation, leaving us with the haunting question: until when?

✨ Watch Crystal Stone’s TEDx Talk The Transformative Power of Poetry here:
https://youtu.be/quOciizfhIc

🌐 Stay connected and support her journey:
https://www.crystalbstone.com/

“NO: The Boundary that Breathes” is a raw and moving exploration of how one word safeguards emotional safety, restores authenticity, and transforms relationships. In this episode, we uncover the silent harm of loyalty, dependency, and co-dependency, expose the weight of compassion fatigue and imposter syndrome, and reveal how boundaries breathe life into love, equality, and truth. This is not just about saying no — it’s about choosing freedom, alignment, and a lifestyle of authentic connection.

In this episode of Birth Order Unpacked, I sit down with Licensed Clinical Mental Health Counselor (LCMHC) Chasity Russell, eldest of six sisters and first grandchild on both sides of her family. Chasity shares how cultural expectations and birth order shaped her role as nurturer, leader, and perfectionist.

Our dialogue explores the weight of these roles, the challenges of setting financial, emotional, and communicative boundaries, and the ways childhood dynamics often spill into adult relationships. With both personal reflection and clinical insight, Chasity highlights strategies for balancing autonomy, compassion, and connection.

This conversation offers listeners a framework to understand sibling hierarchies, family systems, and intergenerational roles, while inviting them to reimagine healthier, more intentional ways of relating.

In this dynamic and enlightening episode, Dr. Rothschild joins T.D. Montena for a powerful conversation on the future of non-invasive wellness. Discover how Trifecta Light Therapy—an advanced red and infrared LED system—is revolutionizing the way we approach fat loss, skin rejuvenation, and natural healing. Dr. Rothschild shares insights from her groundbreaking book, Illuminated Healing, offering practical knowledge, personal reflections, and a vision for holistic transformation that begins with light. Whether you're a health professional or wellness seeker, this episode is a must-listen.

Resources Mentioned:

🔗 Linktree: https://linktr.ee/trifectalightofficial

📍 Locations: https://trifectalight.com/contact/

📘 Illuminated Healing on Amazon: https://www.amazon.com/Illuminated-Healing-Unraveling-Mysteries-Therapy/dp/B0C9GG2ZYV

Internal chaos is not just emotional—it’s neurological.

This episode of tHE ARTichoke Podcast bridges neuroscience and lived experience to explore how dysregulation begins in the body and can be rewired through breath, movement, interoception, and practice. Grounded in recent research, this is a transformative guide to understanding and regulating your nervous system at the root.

Reference

Czekierda, K., & Banik, A. (2022). The impact of mental rehearsal on emotional regulation and cognitive control: A systematic review. Current Psychology, 41, 7324–7338. https://doi.org/10.1007/s12144-020-01008-2

Saoji, A. A., & Raghavendra, B. R. (2023). Understanding mechanisms of slow breathing practices: A comprehensive review. Frontiers in Human Neuroscience, 17, 1183456. https://doi.org/10.3389/fnhum.2023.1183456

Ever wonder why your sibling drives you insane—or why you lead, love, or lose yourself the way you do?
In this powerful kickoff to tHE ARTichoke Podcast mini-series, we peel back the layers of birth order psychology, blending raw truth, neuroscience, trauma, and humor.

This isn’t pop psych. It’s brain science in real life. Discover how family roles, societal norms, ACEs, and survival patterns silently sculpt your adult identity.

You’ll never see your position—or your people—the same again.

References

Brant, J. M., Perry, M. L., & Dunlap, K. E. (2022). Neural correlates of hyperresponsibility in firstborn adults: A cognitive-emotional analysis. Journal of Applied Neuropsychology, 29(1), 45–58. https://doi.org/10.1080/09084282.2022.1983047

CDC. (2020). Preventing adverse childhood experiences (ACEs): Leveraging the best available evidence. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. https://www.cdc.gov/violenceprevention/pdf/preventingACES.pdf

Chen, S. Y., Wang, T. R., & Li, Y. (2021). Sibling position and reward-related brain activity in adolescence. Frontiers in Psychology, 12, 657302. https://doi.org/10.3389/fpsyg.2021.657302

Keller, E. A., Smith, L. A., & Nguyen, T. (2023). Reconstructing family roles through neuroplastic intervention: A sibling-order identity study. Neuroscience & Biobehavioral Reviews, 145, 104724. https://doi.org/10.1016/j.neubiorev.2023.104724

Moreno, H. K., Abrahams, T. S., & Liao, M. (2020). Emotion regulation and birth order: Neurodevelopmental insights into middle-child social cognition. Developmental Psychology, 56(4), 711–723. https://doi.org/10.1037/dev0000904

Silva, R. C., & Yoon, J. H. (2021). Longitudinal changes in executive functioning linked to perceived sibling roles. Journal of Cognitive Neuroscience, 33(11), 2222–2235. https://doi.org/10.1162/jocn_a_01733

We are not emotionally empty—we are emotionally overloaded and under-equipped.

This episode holds a mirror to the quiet chaos many have normalized ~ high emotional reactivity with low emotional fluency. It’s not a conversation about managing emotions, it’s a call to understand them with precision, presence, and depth.

I explore what happens when people know how to express however, not regulate. When they feel deeply, but cannot name what’s there.

This is where most of us live, in the gap between emotional performance and emotional maturity.

You’ll leave this episode with three non-negotiable tools for emotional clarity, and one hard truth—if you cannot sit with your emotions, they will sit inside everything you do.

This is not for your highlight reel.

This is for the you that’s ready to live clear.

Reference

Brackett, M. A., Bailey, C. S., Hoffmann, J. D., & Simmons, D. N. (2020). Emotions matter: How emotional intelligence education improves learning, relationships, and mental health. Yale Center for Emotional Intelligence.

An educational, humanistic episode exploring the hidden reality of balanced connections, grounded in evidence-based research

Most people hear the word transactional and picture money, goods, or contracts. But what if the quiet exchanges happening in your daily relationships, your time, your energy, your presence, are just as transactional, and just as vital? In this episode, we peel back the assumptions surrounding connection and explore the undeniable truth: all relationships involve exchange. Backed by social neuroscience and psychological theory, we’ll reframe what it means to give, receive, and find peace through balanced connection.

Whether you’ve called it love, support, loyalty, or service, maybe it’s time to call it what it is.

References

Cropanzano, R., & Mitchell, M. S. (2005). Social exchange theory: An interdisciplinary review. Journal of Management, 31(6), 874–900. https://doi.org/10.1177/0149206305279602

Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237. https://doi.org/10.1177/1745691614568352

Lieberman, M. D. (2013). Social: Why our brains are wired to connect. Crown Publishers.

Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.

In Mindset Matters in Manchester, England w/ Gemma, this dialogue gives voice to the often-overlooked mental and behavioral challenges faced by children in disadvantaged environments.

Gemma, a seasoned educational leader, shares critical insight into what students need to feel safe, supported, and emotionally grounded. Her experiences in Manchester, England mirror the very same struggles seen across classrooms in the United States, revealing a global pattern of unmet needs and fragmented support.

This episode highlights the urgent call for a consistent, unified system that includes not only educators, but also parents, communities, and institutional leaders. Children cannot thrive without collective accountability. Their mental wellness is not a privilege, it is a necessity.

We’re told to do the work. To heal. To grow. To stay aligned. However, what happens when we’re still living inside systems that are unstable, systems that often overlook our needs, deny rest, and demand performance?

In this episode, I’m speaking to the quiet weight many of us carry: the pressure to become our best selves while holding everything together.

This isn’t a motivational pep talk. It’s a conversation about what it means to grow in environments that don’t always support our wholeness.

If you’ve been asking yourself, “Why do I feel like I’m unraveling when I’m doing everything I can to stay grounded?”—this is for you.

You are not the problem.

The weight was never yours alone.

🎙️ New Episode: Unfiltered: Love, Loss, and the Long Road of TBI” with J. Jackson

An Unscripted Conversation on Traumatic Brain Injury, Family, and the Weight of Care

In this raw, unfiltered episode, I sit down with J. Jackson, a dedicated case manager working closely with individuals and families affected by traumatic brain injury. We talk honestly—no script, no edits—about what it really looks like to walk through the stages of TBI, from the chaos of acute care to the quiet unraveling that can happen in post-care.

Jackson opens up about the emotional toll of this work, the compassion fatigue, the burnout, and the heartbreaking realities that don’t always get talked about. We explore what happens when families are stretched thin, when love is tested, and when the decline sets in after everyone else has gone home.

This is a conversation about commitment, about staying when it’s hard, and about the people who carry more than we’ll ever know. If you’ve ever cared for someone deeply or worked in the margins of medical recovery, this one’s for you.

We’ve been taught to search the mind for answers, but what if the truth lives deeper?

In this episode, I explore how the gut, often overlooked, is a powerful force in shaping our emotional and mental health.

From L-glutamate to leaky gut, we’ll look at the real science behind neuroinflammation, and how the imbalance inside our bodies can manifest as anxiety, depression, and disconnection. This isn’t about trends. It’s about truth.

Reference

Jiang, H., Ling, Z., Zhang, Y., Mao, H., Ma, Z., Yin, Y., Wang, W., Tang, W., Tan, Z., Shi, J., Li, L., & Ruan, B. (2023). Altered fecal microbiota composition in patients with major depressive disorder. Frontiers in Psychiatry, 14, Article 1123541. https://doi.org/10.3389/fpsyt.2023.1123541

Kelly, J. R., Minuto, C., Cryan, J. F., Clarke, G., & Dinan, T. G. (2020). Cross talk: The microbiota and neurodevelopmental disorders. Frontiers in Neuroscience, 14, Article 720. https://doi.org/10.3389/fnins.2020.00720

Strandwitz, P. (2020). Neurotransmitter modulation by the gut microbiota. Brain Research, 1711, 1–10. https://doi.org/10.1016/j.brainres.2018.10.010

In this episode of tHE ARTichoke Podcast, we unravel the deep psychological impact of war, mass shootings, and prolonged exposure to violence.

How does trauma reshape the brain? What happens when hypervigilance becomes a way of life? From PTSD and transgenerational trauma to the hidden influence of epigenetics, we explore how fear rewires our minds and what it means for individuals, communities, and society at large.

Whether war zones or mass shootings, the psychological wounds linger far beyond the event itself. Join us as we discuss real research, survivor experiences, and strategies for healing in a world increasingly shaped by violence.

📌 Loving Me Differently Burnout Recovery

This self-paced course is designed for individuals experiencing deep emotional and physical exhaustion from prolonged stress. Learn how to recognize burnout, reset your nervous system, and cultivate sustainable self-care strategies that restore balance. Through guided exercises, psychological insights, and practical tools, you will reclaim your energy, redefine your boundaries, and embrace a healthier relationship with yourself.

https://theempowermentcoachtdm.com/products/loving-me-differently-burnout-recovery

📌 Narcissistic Trauma Detox

Breaking free from narcissistic abuse requires more than distance—it demands intentional healing. This course provides a structured approach to detoxing from emotional manipulation, gaslighting, and self-doubt. Through evidence-based strategies, trauma recovery techniques, and empowerment exercises, you will unlearn toxic imprints, rebuild self-trust, and step into a life of clarity and confidence.

https://theempowermentcoachtdm.com/products/the-narcissistic-trauma-detox

Reference

American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). Arlington, VA: American Psychiatric Publishing.

Betz, M. E., Azrael, D., Barber, C., & Miller, M. (2022). Exposure to firearm violence and mental health outcomes in the United States. JAMA Network Open, 5(6), e2216459. https://doi.org/10.1001/jamanetworkopen.2022.16459

Somer, E., Tamir, M. L., Maguen, S., & Litz, B. T. (2019). The impact of chronic war trauma on PTSD and related mental health outcomes in children. Journal of Traumatic Stress, 32(4), 623-633. https://doi.org/10.1002/jts.22456

In this episode, we explore how fear, perceived laziness, and systemic oppression hold many people back from pursuing careers that align with their purpose.

By breaking down the nervous system’s role in decision-making through Polyvagal Theory, we uncover how survival mode, chronic stress, and societal conditioning impact career choices.

We also challenge the myth of laziness, revealing how burnout and systemic barriers often disguise themselves as a lack of motivation. Whether you're a person of color or from a culture that values job security over purpose, this conversation will provide insights and strategies to unlearn limiting beliefs and reclaim career freedom.

Reference Cornileus, T. H. (2010). A Critical Examination of the Impact of Racism on the Career Development of African American Professional Men in Corporate America. University of Georgia.Porges, S. W. (2022). Polyvagal Theory: A Science of Safety. Frontiers in Integrative Neuroscience

Price, D. (2016). Laziness Does Not Exist. Human Parts.

In an era of endless scrolling, breaking news, and constant digital noise, our brains are drowning in input. This episode explores how overstimulation—through social media, news cycles, and even music—disrupts emotional well-being, increasing anxiety, irritability, fatigue, and even changes in sleep and diet. We’ll break down the neuroscience behind why our minds struggle to shut off, how political and social uncertainty fuels chronic stress, and why too much information leaves us feeling drained rather than informed. Most importantly, we’ll discuss mindfulness-based strategies to break free from the overload, reclaim mental clarity, and restore balance. Tune in to discover how to quiet the chaos and reset your mind.

Reference

Basu, T., & Dulebohn, J. H. (2022). The dark side of information overload: Examining the impact of social media engagement on mental fatigue. Journal of Business Research, 146, 588-601. https://doi.org/10.1016/j.jbusres.2022.03.045

Turel, O., He, Q., Brevers, D., & Bechara, A. (2018). Delay discounting mediates the association between post-bedtime screen exposure and sleep impairment in adolescents. Sleep Health, 4(4), 292-298. https://doi.org/10.1016/j.jocn.2018.04.071

Will your expectations for the new year empower you or quietly erode your peace? This episode dissects the psychological constructs behind unrealistic self-demands, uncovering how they perpetuate cycles of inadequacy and burnout. By engaging with groundbreaking innovations, increasing awareness and actionable strategies, we’ll unravel the myths of perfection and productivity while redefining success on your terms. Tune in to uncover how Shatter the "Should" and Embracing the "Could" and embracing the should can catapult your wellness journey for the new year. Thank you for joining me today, until next time.

Here are platforms to remain connected with me, T.D. Montena.

FB: T.D. Montena or The Empowerment Coach

IG: The_Empowerment_Coach_LLC

Link to my memoir, Gravitating to Greatness, Changing the Trajectory of Life

US| https://a.co/d/6eL4Vfg

UK| https://www.abebooks.co.uk/Gravitating-Greatness-Changing-Trajectory-Life-Montena/31847494001/bd

Website: www.theempowermentcoachtdm.com

This episode explores the mental health challenges tied to seasonal depression and year-end stress, offering invaluable insights and actionable strategies that may combat this phenomenon. Discover ways to manage emotional regulation, burnout, combat loneliness, complete the year successfully, and start the new year with resilience and hope.

Please share the show and follow for more mental health topics.

Thank you for your time, until next time..

Learn more about seasonal depression at the National Institute of Mental Health: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder.

Forgiving an offense can be almost impossible. This task may create negative emotions that linger for quite some time. Self-forgiveness is even more dauting as it impacts how we see ourselves. In this episode, let's unravel the many levels of forgiving an offense and how it may impact the body, as a whole. Thank you for your time, and attention. Until next time..

Gravitating to Greatness, Changing the Trajectory of Life

Written by, T.D. Montena

https://www.amazon.com/Gravitating-Greatness-Changing-Trajectory-Life/dp/1733350624/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=&sr=