The Nourished Nervous System
Episode: Repatterning Our Lives: Rituals for Mental Health with Jocelyn Pepe
Host: Kristen Timchak
Guest: Jocelyn Pepe
Date: September 11, 2025
Episode Overview
This episode explores the intersection of stress, nervous system health, and resilience, diving deeply into how rituals—rather than mere habits—can repattern our daily lives for enhanced mental well-being. Through a warm and insightful conversation, Kristen Timchak (Ayurvedic health counselor, coach, and mother) interviews Jocelyn Pepe, a mental health researcher, coach, and founder of tru. They blend perspectives from Ayurveda, neuroscience, ancient wisdom, and somatic practices, presenting practical, accessible steps to help listeners move from burnout to balance.
Key Discussion Points & Insights
Jocelyn Pepe’s Journey and Mission
- Jocelyn introduces herself as a mother of three and a mental health advocate working at the intersection of neuroscience and coaching.
- She shares her personal story:
- Her nervous system was shaped by childhood and life experiences, leading to compounded psychological stress and even a traumatic brain injury.
- This forced her to heal not just her mind but her physical brain and body.
- Jocelyn notes, “From womb to tomb, we are all having experiences that shape us...I ended up in the hospital and it ended then with a traumatic brain injury that really took me to another level of healing.” (04:19)
The Importance of the Nervous System for Resilience
- Jocelyn frames the nervous system as “our emotional body, our mental body,” central to resilience and healing.
- True healing requires regulation and care of the nervous system, integrating mind, body, and soul:
- “Until we have the ability to really self-regulate and take good care of our nervous system, we're not truly healing because we're operating from a place of disconnect.” (06:19-07:31)
Merging Science and Soul
- Both Kristen and Jocelyn highlight the value in merging ancient wisdom (especially Ayurveda) with modern scientific findings.
- Jocelyn: “It is not a one size fits all approach...The science and the soul merges east and west and ancient traditions and wisdoms that we know work.” (08:04)
The Five Elements of Well-Being
Jocelyn describes her tru framework, detailing five interconnected elements:
- Social Well-Being:
- Foundational relationship with self extends to others.
- Physical Well-Being:
- Movement, nourishment of body and senses, sleep, water, and mindful media consumption.
- Mental Well-Being:
- Internal narratives, perspectives, and the ability to shift between micro (details) and macro (big picture).
- Emotional Well-Being:
- Relationship with feelings/emotions, integrating thoughts and feelings.
- Spiritual Well-Being:
- Purpose, connection to something greater (nature, religion, universe), integrating ancient practices for fulfillment.
- Jocelyn sums up, “When we have purpose and fulfillment, we are aligned...we are literally one small speck. So when we're looking at a star, that's how small we are in the grand scheme of things.” (09:42-13:56)
From Habitual to Ritual Living
- Jocelyn distinguishes between unconscious habits and conscious, sacred rituals:
- “When we shift into ritual, we're doing things with like a sacredness or reverence for ourselves and for our lives.” (16:07)
- She encourages listeners to move from “do, do, do, do, do, like a robot,” to “habitual is like soft and sacred and purposeful and with choice and with consciousness.” (16:07-17:24)
- Kristen echoes this: self-care isn’t a checklist but “a living practice, actually being in an alive practice instead of this, like almost robotic checking things off.” (17:37)
The 1% Ripple Effect
- Jolcelyn discusses the energetic impact individuals have on those around them:
- “You then have an energetic imprint on the people in your lives...what's our 1% ripple effect on humanity in terms of taking better care of this mental health crisis we're in?” (19:25)
- She encourages, “Throughout the day...ask yourself: what's mine, what's theirs, what's the collective?” (19:25-21:39)
Debunking the “Power Through” Myth
- Jocelyn explains the dangers of constant “mental push” and the myth of powering through from a neuroscience perspective:
- Excess stress leads to neuroinflammation, reduced creativity, and burnout.
- “Listening to your intuitive pull versus your mental push...The harder we push, the more burnout we experience, which leads to brain fog...We are literally inflaming our brain.” (22:28-24:19)
Returning to Natural Rhythms
- She encourages living in alignment with natural cycles (daily, weekly, yearly):
- “This is really a society is telling itself like this isn’t working...That’s why so many people are suffering.” (24:43-26:43)
- Both stress the importance of seasonal rhythms (e.g., Ayurveda, circadian science) for health.
Rewiring Stress in Real-Time
- Simple, accessible tools are stressed:
- Intentionally Breathing:
- “Our foundational basic life force is breath...filling our lung cells with oxygen properly before we get down to like deep belly breathing.” (27:33)
- Fast, brain-refreshing “two quick inhales and a long exhale,” break the stress circuit instantly.
- Body Scans:
- Examining and relaxing points of tension—jaw, eyes, shoulders.
- Sensory Check-ins:
- Engaging all senses in the moment regulates emotions. “Happens any point of time, any day.” (30:19)
- Intentionally Breathing:
- Kristen: “Our senses are basically portals to our nervous system.” (31:18)
Repatterning Daily Rhythms for Mental Clarity and Calm
- Jocelyn highlights the power of self-talk and neuroplasticity:
- “How we talk to ourselves, how we interpret life events...impacts the health of our brain.” (31:57)
- Practice awareness, choose new perspectives, and act intentionally to reinforce positive mental patterns.
- Kristen notes how she applies this in her parenting, reframing internal narratives even about her child for healthier relationships. (34:19)
The Importance of Co-regulation
- Jocelyn offers a practical tip: “The heart hug...just a long held tight hug with somebody that you love and honor and respect, it's a co-regulation of our nervous system.” (35:02-36:10)
Notable Quotes & Memorable Moments
-
“From womb to tomb, we are all having experiences that shape us.”
— Jocelyn (04:19) -
“Until we have the ability to really self-regulate and take good care of our nervous system, we're not truly healing.”
— Jocelyn (06:19) -
“It is not a one size fits all approach...The science and the soul merges east and west and ancient traditions and wisdoms that we know work.”
— Jocelyn (08:04) -
“When we shift into ritual, we're doing things with like a sacredness or reverence for ourselves and for our lives.”
— Jocelyn (16:07) -
“If listeners, if you don't claim your brain, the world's going to claim it for you.”
— Jocelyn (40:36)
Practical Takeaways & Steps (with Timestamps)
- (16:07)—Shift from unconscious habits to conscious rituals; bring reverence and intentionality into daily routines.
- (19:25)—Check your energy: ask what is yours, what is others’, what is collective.
- (27:33-30:19)—Simple, immediate stress relief: intentional breathing, body scans, and activating your five senses.
- (31:57-34:19)—Notice your inner dialogue and reframe it; practice neuroplasticity by consciously choosing compassion and supportive self-talk.
- (35:02)—Embrace “heart hugs” for co-regulating with loved ones.
- (41:02)—Return to your inner dialogue often, oscillate between micro (details) and macro (big picture) perspectives, and continue breathwork and rituals.
About Jocelyn’s Book and Work
- Book: Claim Your Brain: Your Practical Guide to True Mental Health
- Combines neuroscience, psychology, and spiritual insights.
- Actionable, workbook-style to guide behavior change and self-inquiry.
- Other Work:
- Corporate speaking, workshops, and one-on-one coaching for well-being and performance.
Final Encouragement
“If you don't claim your brain, the world's going to claim it for you. The time is now.”
— Jocelyn Pepe (40:36)
This episode is rich with gentle, actionable wisdom rooted in science and ancient tradition, encouraging all to invite compassion, ritual, and self-awareness into daily life for true nervous system nourishment and resilience.