844 Become a Self-Healer and Break Free of Emotional Cycles with Dr. Nicole LePera

FAMILY ISN’T EVERYTHING. How often have you heard phrases about putting family first? Most of us had a plaque on the wall growing up that said something similar. But if you’re letting family walk all over you, you’re doing a disservice to yourself. We get what we tolerate. If you don’t like something, but you tolerate it, you can’t expect people to change. So how do we have better relationships with our families? We have to create a request. And we have to keep our word. Telling people what you need doesn’t always feel good, but it’s necessary to take care of yourself. On today’s episode of The School of Greatness, I talk about boundaries and reparenting yourself with an inspirational holistic psychologist: Dr. Nicole Lepera. Dr. Nicole LePera is a Holistic Psychologist who believes that mental wellness is for everyone. She evolved her more traditional training from Cornell University and The New School to one that acknowledges the connection between the mind and body. Dr. LePera founded the Mindful Healing Center in Center City Philadelphia where she works with individuals, couples, and families taking gut health, sleep, movement, cellular health, belief, and mindfulness into treatment. Dr. Nicole Lepera shares her three steps to creating healthy boundaries and how to break cycles in ourselves. So get ready to learn how to be a self healer on Episode 844. Some Questions I Ask: What were your biggest limiting beliefs? (9:30) How do we become unstuck? (17:00) How do we manage the guilt of our family? (23:00) How do we regulate our nervous system? (46:00) What does it mean to “reparent” yourself? (1:0200) How do we become a self healer every day? (1:16:00) In This Episode You Will Learn: How emotion is tied to memory (12:00) What “interdependence” means (20:00) The three steps to create a boundary (29:00) How to “depersonalize” (39:00) Dr. Nicole’s definition of manifestation (57:00) About the “Small, Daily Promise” (1:13:00) If you enjoyed this episode, check out the video, show notes and more at http://www.lewishowes.com/844 and follow at instagram.com/lewishowes Get more from Lewis! Get my New York Times Bestselling book, Make Money Easy! Get The Greatness Mindset audiobook on SpotifyText Lewis AIYouTubeInstagramWebsiteTiktokFacebookX

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Speaker 00

  This is episode number 844 with Dr. Nicole LePera.

• 0:06Lewis Howes?

  Welcome to the School of Greatness. My name is Lewis Howes, a former pro athlete turned lifestyle entrepreneur. And each week, we bring you an inspiring person or message to help you discover how to unlock your inner greatness. Thanks for spending some time with me today. Now let the class begin.

• 0:31Lewis Howes?

  Julia Cameron said, "What we focus on, we empower and enlarge. Good multiplies when focused upon. Negativity multiplies when focused upon. The choice is ours. Which do we want more of?" I'm very excited about this interview with Dr. Nicole LePera, also known as The Holistic Psychologist over on Instagram. She's been blowing up on Instagram, growing hundreds of thousands of people a month with her wisdom and unique approach to holistic healing. If you don't know who she is, she is holistic psychologist who founded the Mindful Healing Center in Philadelphia, where she works with individuals, couples,

• 1:14Lewis Howes?

  and families talking about gut health, sleep, movement, cellular health, belief, and mindfulness into treatment. She evolved her more traditional training from Cornell University and the New School to one that acknowledges the connection between the mind and body. Dr. LePera views mental and physical struggles from a whole person perspective and works to identify the underlying physical and emotional causes we all face. This school of therapy differs from the more traditional therapy methods in that it concentrates on the client's relationships and interactions with their environment and how they express these relationships through their feelings, thinking, and being. And this is one of the reasons why she's

• 1:59Lewis Howes?

  taking over the Instagram world with her message, because she's resonating so deeply with people in their heart and their way of being. And in this episode, we talk about how to become emotionally unstuck when you feel like there's no way out of those emotional tragedies. What interdependence looks like and why we need to break our patterns to find it. Setting boundaries and the important difference between boundaries versus ultimatums.

• 2:28Lewis Howes?

  Dr. LaPera's Tips on Creating a New Personal Narrative in Order to Manifest What You Want, How to Rebuild Trust Within Yourself and Become a Self-Healer Every Day. We talk about reparenting yourself and creating powerful boundaries with family members and so much more. I think you're gonna really love this one. I really believe this is gonna blow up in a big way. Make sure to share this with a friend right now. If there's someone that you know who might be struggling with self-healing or any type of emotional challenges right now, send them this link, lewishouse.com/844, or just copy and paste the link where you're listening to this podcast over on Apple Podcasts, Spotify, or anywhere you're listening to this

• 3:12Lewis Howes?

  podcast. Very excited about this. Make sure to share with a friend and tag myself, Lewis Howes, and The Holistic Psychologist over on Instagram, as I'm sure Nicole would love to hear your thoughts about what you picked up and learned from this episode.

• 3:32Lewis Howes?

  Welcome back everyone to the School of Greatness Podcast. We have Dr. Nicole LaPera in the house. Good to see you. So glad you're here. Found out about you months ago on Instagram and just have been loving your work and the impact you make on people's lives. So, thank you for being here. And you'll be moving out here soon, hopefully, right?

• 3:50Dr. Nicole LePera?

  That's right.

• 3:51Lewis Howes?

  That's the goal.

• 3:52Dr. Nicole LePera?

  That's right. That's the goal.

• 3:53Lewis Howes?

  Even though it's not publicly announced yet.

• 3:54Dr. Nicole LePera?

  That's the, here it is. Publicly announcing it. Out the hell out of Philadelphia. I mean, I don't know how you can come here and not want to stay.

• 4:00Lewis Howes?

  It's pretty amazing. I travel the world all the time and there's amazing places, but I always want to come back here. So.

• 4:07Dr. Nicole LePera?

  It's good. You know you found your home.

• 4:08Lewis Howes?

  I love it. Yeah. The first year I actually hated it because I came from New York City. I lived in Ohio, then I lived in New York City before I moved here. And I loved the energy in New York. But you've been on the East Coast for a long time. So you're probably ready for like a break and a change of pace, right?

• 4:24Dr. Nicole LePera?

  But it's different energy. It's a shift of energy. I remember when I would travel out here, getting used to the slower pace of things was a test of patience.

• 4:33Lewis Howes?

  I didn't like that.

• 4:33Dr. Nicole LePera?

  My East Coast out, I'm like, come on, where's my coffee? Let's go.

• 4:37Lewis Howes?

  I didn't like it. That's why I moved here. It's opposed by the beach. It's even like 10 times slower by the beach where you're staying right now. But in West Hollywood, it had a more of a New York walking vibe. So that's why I love it here. A little more energy. Now, you've been doing your work for how long now?

• 4:51Dr. Nicole LePera?

  Probably by the time my very long program ended.

• 4:55Lewis Howes?

  Schooling, yeah.

• 4:55Dr. Nicole LePera?

  Schooling, about seven years probably after school. But my program was about seven, eight years.

• 5:00Lewis Howes?

  Seven, eight years of school.

• 5:01Dr. Nicole LePera?

  From the start. This is after my undergrad, from the start of grad school till I was designated a psychologist and then ultimately able to get a license and then open up a practice.

• 5:11Lewis Howes?

  It took seven, eight years to get a license?

• 5:12Dr. Nicole LePera?

  To get a, yeah. So it's.

• 5:14Lewis Howes?

  And that's for most therapists too? I mean, all therapists?

• 5:16Dr. Nicole LePera?

  Five years of, so of the clinical psychol- now, things have changed. When I first started school, the route to having a practice and essentially getting the license to have a practice was through a PhD, a clinical PhD, or what's called a PsyD. I don't know if you ever heard that, a P S Y, capital D. Anyway, long story short, things have since changed. And now you can go and get a master's level education and then get licensed. Two years, three years, maybe. I'm not sure if there's a thesis involved with that. And then you can get, you have to get enough supervised hours either route, but you can, you can hang a shingle. And that was my ultimate goal. And at the time, I was very limited. I had the PsyD or the PhD path. So I chose the PhD.

• 5:57Dr. Nicole LePera?

  And then seven years later, a nightmare dissertation, some licensure hurdles, so say it mildly, and I wet my shingle.

• 6:06Lewis Howes?

  Wow, there you go. I think in another life, I would have loved to have been a psychologist.

• 6:10Dr. Nicole LePera?

  Yeah, it's a cool thing. The mind has always really fascinated me. And that's honestly, as long as I can remember, you probably would have heard me say, I want to be a psychologist only because of the mind piece. I like helping people, but it's interesting, the more I kind of explored my own path in, I realized it was less of, oh, I want to help heal people, and more of, wow, the mind's incredibly fascinating. Which is cool, because I think that's a different route. And I think that also kind of evolved me to the way that I'm working now with a really heavy focus on the mind and the power of the mind in a little different way.

• 6:43Lewis Howes?

  Interesting. So are you coming back around and wanting to help people too?

• 6:47Dr. Nicole LePera?

  Yeah, I mean, people are right, you know what I mean?

• 6:49Lewis Howes?

  Are you fascinated by how messed up we are?

• 6:51Dr. Nicole LePera?

  Yeah, I'm just fascinated by the power of the mind on both ends. That keeps us stuck and then the power of the mind that can make us well and then beyond well. I mean, I just know myself because I was so limited, have so many limiting beliefs in my own, passed on from my own upbringing, experiences I've had.

• 7:08Lewis Howes?

  Still, you have limiting beliefs?

• 7:09Dr. Nicole LePera?

  I've overcome a lot of them and that's why.

• 7:11Lewis Howes?

  What were the biggest for you?

• 7:12Dr. Nicole LePera?

  Big time scarcity mindset.

• 7:14Lewis Howes?

  Like scarcity around relationships, health, money?

• 7:17Dr. Nicole LePera?

  I've noticed food was one of my things. I didn't know until I started to explore some of my patterns and for me scarcity ran the entire of it. So this idea, and it would come up in my big joke in my relationship a lot would be, you know, we would, we lived together and we'd have items in the food in the fridge and we'd shop together and we'd eat the same diet and I would go in, where's my half? And became incensed by, where's my goddamn half of food? And I was like, why is this so upsetting to me? Like, I'm not with, going without, there's, I mean, I live.

• 7:49Lewis Howes?

  Grocery store next door.

• 7:50Dr. Nicole LePera?

  Literally three blocks I live, I can walk to a Whole Foods. Like, I, there's no reason why when my half goes away, what was that about? And I started to realize the underlying driving thought of this was that scarcity. So my food, my things, lack of money mindset, things like that. So that was a really big one. I, I used to think genetically in some ways, I would see the way people and the way their bodies looked and how they were in the world. I was just, you know, not gifted.

• 8:18Lewis Howes?

  Wow.

• 8:19Dr. Nicole LePera?

  So I think that a lot of my own healing journey was overcoming that, which is why I'm so passionate now about helping other people. Because I think a lot of people are limiting themselves based on, and again, these don't come out of nowhere. These, these mindsets, the way I see it at least, they all come from an accumulation, as I put it, of our past experiences, so.

• 8:38Lewis Howes?

  I, I was talking about this this morning about memories, about how really we have maybe five or six, maybe you tell me differently, you're this psychologist, but I think we have like maybe five, six, maybe seven, strong positive memories. Then we have five or six or seven, like, strong negative memories that we always kind of reflect back to and think about. And obviously, there's filler.

• 9:01Lewis Howes?

  Memories, but I was trying, I was like, I don't really remember much from ages five to eighteen. In between those five to 10 memories on each side. If I really focus on like, okay, what did I do in third grade when I was like eight years old or whatever it was? Every day, you kind of forget like the 365 days in between the memories. That we hold on to with these patterns. Is that kind of? Safe to say in my uneducated?

• 9:25Dr. Nicole LePera?

  Yeah, 100%. And what I would offer is the reason that you have those really high positives and maybe really low negatives. Was because of the emotionality attached. So the bigger the emotion, we tend to be able to retain those.

• 9:40Lewis Howes?

  Those memories.

• 9:41Dr. Nicole LePera?

  Those memories because our memory center, our emotional center, our limbic system, it's all interconnected. And a lot of the reasons why we encode and then can retrieve essentially put the memory in and access it later. Is because of the emotionality.

• 9:54Lewis Howes?

  How strong it was.

• 9:55Dr. Nicole LePera?

  How strong it was.

• 9:56Lewis Howes?

  So what were the memories you had and experiences you had that created the limiting beliefs? The scarcity.

• 10:03Dr. Nicole LePera?

  It's interesting you say this because then there's another category and this is where I fall and. Actually diagnosed myself with a memory impairment for quite some years.

• 10:11Lewis Howes?

  Memory impairment?

• 10:12Dr. Nicole LePera?

  Impairment based on the fact that I had no memories.

• 10:15Lewis Howes?

  I dated a girl that said she didn't remember anything between before 18 one time. And I was like, she was super positive and amazing and loving. And I was like, there's something off if you don't remember anything before 18. Nothing? I was like, how's that possible? There's gotta be some serious trauma that you're.

• 10:31Dr. Nicole LePera?

  Right.

• 10:31Lewis Howes?

  And later I found out like there was incredible trauma.

• 10:35Dr. Nicole LePera?

  Well, I think, I think societally, so there is that. So societal, so when I realized I had no memory, I had two, two theories, two working theories.

• 10:42Lewis Howes?

  Crazy.

• 10:43Dr. Nicole LePera?

  Two working theories. One was that I had such a cataclysmic trauma, you know, that I can't remember and that washed all my memories. And I spent a lot of time thinking and, oh gosh, you know, what could it have been? And I keep coming up with, I don't. And then the other diagnosis that I gave myself was a memory impairment. So anyway, flashing forward. I've now come to realize that I started to share, uh, when I got the Instagram platform, I started to talk a bit more openly about my lack of memories. I started to understand our nerve. Service system and our stress responses a bit more. And I came to realize that more of us than you would realize are like this X of yours and myself that we don't have.

• 11:20Lewis Howes?

  We've blocked.

• 11:20Dr. Nicole LePera?

  Memories and it doesn't have to be, you know, a biological thing wrong in our brains and it doesn't have to be. The big T is like the big T trauma that I think a lot of us talk about, the big cataclysmic event.

• 11:30Lewis Howes?

  I feel like you'd remember the trauma.

• 11:32Dr. Nicole LePera?

  Right.

• 11:32Lewis Howes?

  Bigger but.

• 11:33Dr. Nicole LePera?

  Right. Yeah. So sometimes it's a low lie or a low level stress, chronic stress and inability to have emotions present in the home. That results in that lack of memory. So anyway, to speak to answer your question though, the, the way I came to know that I had a lot of my lack based mindset. Was because we still remember. So I have people who reach out to me and like, oh my gosh, if I can't remember, how will I heal? So I don't have a visual memory. I can't go back in time. And when I talk about inner child work and you go back to heal. You don't need the memory to heal the way that I see it because we all are a walking memory. Whether it's in.

• 12:05Lewis Howes?

  Based on our reactions.

• 12:06Dr. Nicole LePera?

  Based on our reactions, our triggers, our patterns. The thoughts that we frequently think. So a lot of mine would orbit around. Lack based or not having type of things, lack of consideration. So. We can see evidence of our past, um, whether or not we see our past.

• 12:24Lewis Howes?

  Based on how we're showing up now.

• 12:26Dr. Nicole LePera?

  Yes.

• 12:27Lewis Howes?

  So you were being, you know, for example, you were like, where's my food? My half is gone or you took three fourths and I only have a fourth. And so that's definitely like reflecting a memory of experiences or an experience you had. That you held on to and said like, I'm not deserving of enough, or there's never going to be enough, or whatever the story you said to yourself, right?

• 12:46Dr. Nicole LePera?

  A lot of mine was based around this concept of being considered. So for me, it was a bit of emergence between lack. So when I, I attribute that to my dad. He very much was, my parents are much older, um, when they had me, my mom was 42 and my dad was 45.

• 13:00Lewis Howes?

  How old are you now?

• 13:00Dr. Nicole LePera?

  So, and I am 30, I'll be 37 in September. So.

• 13:04Lewis Howes?

  Same age.

• 13:04Dr. Nicole LePera?

  So, yeah. So, um, my dad very much had a lot of the depression error based thinking. I mean, my garage looks like a fallout shelter with literally twine wrapped up because enough twine put together, you have a rope. I mean, that kind of. So very direct ways and indirect ways. I'm sure my dad's messaging about money and holding and keeping.

• 13:26Dr. Nicole LePera?

  And then the consideration piece gets wrapped up in there for me.

• 13:30Lewis Howes?

  You weren't being taken, you weren't being considered?

• 13:32Dr. Nicole LePera?

  Not being considered.

• 13:33Lewis Howes?

  You weren't being seen or weren't being thought about?

• 13:34Dr. Nicole LePera?

  Yes, and that comes to my mother, who was very much emotionally completely vacant, absent. And so not feeling seen, heard, understood. So for me, when items would go missing, like my brownie that I really wanted, it was, it became not only do I not have enough for me, but the meaning

• 13:53Lewis Howes?

  You're not thinking about me either.

• 13:54Dr. Nicole LePera?

  That I'm not considered. And that would open up a really deep wound. So when my partner's looking at me like, "What the hell is wrong with you? It's a brownie, Nicole. I'll go get you another one." You know what I mean? So but inside, I was like a little girl who was not being seen and was being told that there's not enough for me. And I mean, so that's where that pain was coming from when I was tearing around the apartment about my brownie. It wasn't about my brownie. And I think that's the way that, I mean, if we all look at ourself and our patterns, and I'm always talking about developing self-observation to do that, all of our clues are there. Our past is present with us. And that's why we're stuck. And that's why we can't, the way I say it, at least, that's why a lot of us struggle to move forward. And that's why I hear the word stuck probably more often than I hear any word spoken.

• 14:35Lewis Howes?

  So how do people get unstuck?

• 14:37Dr. Nicole LePera?

  First, I think consciousness. We have to become conscious to ourself because we're in our autopilot 95% of the day if we're not conscious. And that's going to be the program. I mean, the computer analogy is, I think, the one that we all understand the most. That's going to be the program that we're running day after day after day. So without consciousness, there is no change. And then becoming conscious to our patterns. We are incredibly habitual creatures, us humans, whether it's our daily habits, you know, behavioral habits, whether or not it's our patterned thoughts that a lot of us have. We all tend to think the same content-type thoughts. And then the way I say is, they induce feelings, actual changes in our body's physiology and our neurotransmitters and our stress hormones. And then that becomes our normal. And that becomes our stuck place.

• 15:22Dr. Nicole LePera?

  So without consciousness, I don't think change happens.

• 15:24Lewis Howes?

  So awareness is consciousness.

• 15:26Dr. Nicole LePera?

  Awareness.

• 15:26Lewis Howes?

  Awareness of our pattern, of our triggers, of our pain, of the trauma. Does that mean healing the past first and reflecting on all the past? Is that why people do therapy, talk therapy? Because you're talking about the things that created the pattern today?

• 15:42Dr. Nicole LePera?

  Yeah, I am always a believer and I explore this within myself a lot. How much is the past necessary? And I keep coming to the conclusion that it's necessary, that becoming self observational, understanding. I think that developing a, through a mindfulness based meditation practice is incredibly helpful because it actually helps us to fire up our brain in a new way that then allows for self observation throughout the day. Because I don't think, there's no magic cushion, there's no magic anything. At the way I see it, we can't do something once and then expect my day to look different magically because I've meditated in the morning. Yeah, there's some gains and some peace. I mean, a joke you made, like, oh, I meditate in the morning so I can, you know, calm my mind. Yeah, we get a little residual, you know, carry out, carry away from sitting and meditating.

• 16:26Dr. Nicole LePera?

  But if I'm not watching myself throughout the day and if I don't train myself to watch myself throughout the day, to watch my patterns, to watch the thoughts that are causing those emotional reactions, especially to see when I'm triggered, just when I'm having a big feeling about a current event. Typically, the feeling is really big because it's about the meaning assigned to the event, the similarity of this now event, based on my past experiences. And so there's always a reason why things are way bigger than they maybe ought to be logically in that moment. And then that's where we dive in and give ourselves some new, either releasing the emotional valve, soothing our own emotional wounds in that moment, not looking outside of anyone or anything else to make us feel better. At least that's the way that I view it.

• 17:12Lewis Howes?

  So you're saying no one else should be determining our happiness?

• 17:16Dr. Nicole LePera?

  Yeah.

• 17:17Lewis Howes?

  It's not a shocker.

• 17:18Dr. Nicole LePera?

  Yeah, yeah, I talk a lot about interdependence is the kind of term that I've been going back to a lot recently. Essentially being, you know, because we are, we are social creatures as humans. We actually benefited quite greatly from having tribes, you know, as we are evolving in terms of safety and division of labor. So as I see it, we all, we need. Quote unquote, little N, we little N need relationships. But I think what interdependence means to me is being able to be a self-reliant and resilient, you know, a human, meeting all my physical, emotional needs separately and then having that shared space of relationship.

• 17:56Lewis Howes?

  How does someone become interdependent if they've been so reliant on the needs of other people, especially, you know, under 18, the needs of parents for financial or

• 18:05Dr. Nicole LePera?

  Yeah.

• 18:06Lewis Howes?

  housing, food.

• 18:07Dr. Nicole LePera?

  Yeah.

• 18:08Lewis Howes?

  But if we're talking, you know, adults, how do you become interdependent? When you have a lot of trauma or

• 18:15Dr. Nicole LePera?

  Yeah.

• 18:15Lewis Howes?

  pain or

• 18:16Dr. Nicole LePera?

  Well, I mean, developmentally, Louis, that is the reality up until a certain, at this point, I think unfortunately, because of some of the financial struggles that many people are having, I think even now adults are finding themselves much more compromised and dependent.

• 18:31Lewis Howes?

  College debt.

• 18:31Dr. Nicole LePera?

  Yeah, place or living, you know, back to live at home, to be able to pay for college debt. I mean, it's really, it's a shame, it's sad, because I think we're shifting back into that more just necessary dependence. So wherever you sit on that spectrum, I think it's, you know, about breaking those patterns of looking outside of ourself to show up for others, take care of others, get my needs met by, you know, relating with others, whether it's because they make me feel better, or they distract me, or I've learned that. I come by this really naturally myself. My family was, and a very large reason why I'm not able, or I choose now not to have contact with them is they are so enmeshed and codependent, where there's just no boundary and direct and indirect messaging that I

• 19:14Dr. Nicole LePera?

  got growing up was that I was responsible for other people's feelings in particular. So for me, evolving out of that and starting to separate myself off and just see myself as a self-contained human also meant then showing up differently in my relationships, putting up the word we all love to hate, which is boundaries, and learning how to carve out space, not only physical space, where my needs might be different than another person's needs in that given moment, but more importantly, emotional space. And that's, I think, a struggle that a lot of us have.

• 19:45Lewis Howes?

  Yeah. I feel like there's a lot of people that struggle with family, family and boundaries. I've gone through this challenge myself with different people in my family throughout the years. And on one end, I have a lot of guilt tied to responsibility to make sure my family's taken care of, at least basic needs, right? On the other end, I'm like, okay, we've all come from the same place. We all have certain skills and the capacity to take care of our basic needs. It's not like we were homeless or something like that, like we all got college degrees. We're all very privileged in certain sense, right?

• 20:24Lewis Howes?

  Um, sure, we all faced a level of trauma and have a level, our own level of limiting beliefs based on experiences and trauma that each one of us felt separately. But I still have this problem, this challenge with like, okay, do I just make sure everyone's taken care of all the time? And then I feel taken advantage of or abused or not respected or whatever it is. Um, or do I set boundaries and have people potentially hate me and not want to talk to me? You know, you hear these catchphrases like family is everything. Always be there for your family. Nothing else matters but family. But what about our own emotional wellbeing? Doesn't that matter?

• 21:03Dr. Nicole LePera?

  Yeah.

• 21:03Lewis Howes?

  So how do we, how do we manage the guilt and pressure and the feeling responsibility of needing to provide for our family or take care at all costs versus having personal freedom and peace in our own heart?

• 21:18Dr. Nicole LePera?

  Yeah, absolutely. It's tough. I, I made that noise when you said that first one because family is everything might as well have been a plaque.

• 21:24Lewis Howes?

  In your home, right?

• 21:25Dr. Nicole LePera?

  In my home. I mean, that was said as a mantra, family is everything, family is everything, family is everything. It was under the guise of the Italian, you know, culture. My dad is very much, you know, kind of a hundred percent Italian, um, so.

• 21:37Lewis Howes?

  And if you're not a part of the family is everything motto, you might as well not be in the family.

• 21:40Dr. Nicole LePera?

  Yeah, it was really, so a lot of us, I do know that we get that direct. Some of it's a bit more indirect where you're just kind of not urged or things aren't fostered that take you out of that family unit. So there's a lot of ways that I see it, that these messages are internalized and then we become the adult that begins to believe that ourself on some level, so. The thing I will always say first and foremost is, boundaries suck. Especially when you're creating them with our families. I mean, these are dynamics that have been set in place for as long as some of us have walked the earth. So when we change a dynamic that's already one way, it sucks even more. However, I say that because it's uncomfortable to put up boundaries and to start to define limits of what it will no longer work for you.

• 22:23Dr. Nicole LePera?

  But what I see that saving ultimately over time, so the immediate discomfort, that's really uncomfortable for some of us.

• 22:30Lewis Howes?

  It might be immediate for years, right?

• 22:32Dr. Nicole LePera?

  Yeah, but the way I see it, on the other side, is a much more sustainable relationship. Because even in the description you said, right, I start to feel resentful, taken advantage of. And the problem there is, I then look to these people who are taking advantage of me, or not respecting me, or not giving me something back. And I get mad at them, and then the relationship suffers. But unfortunately, I have to look at me and the role that I played in continuing to show up in a situation that wasn't working for me.

• 22:59Lewis Howes?

  Wow. So when did you, I guess, leave talking to your family or connecting with them? How long has it been?

• 23:05Dr. Nicole LePera?

  So it's been, it's been officially a year, but this was-

• 23:08Lewis Howes?

  Right when you started Instagram.

• 23:09Dr. Nicole LePera?

  Right when I started Instagram, right? But this was, I mean, it was several, I mean, one might say it was a lifetime in the making, because-

• 23:16Lewis Howes?

  You tried to make it work, you tried to-

• 23:17Dr. Nicole LePera?

  I tried, yeah.

• 23:19Lewis Howes?

  You stayed in, you stayed-

• 23:19Dr. Nicole LePera?

  And so part of the situation with me, and again, I never prescribed my path as for everyone. We all have different journeys on this planet. So part of the situation that made it inherently more complicated was the fact that my mom, my dad, and my older sister, who was 15 years older than me, I was a much later in life child, live in the same home.

• 23:39Lewis Howes?

  They all live together?

• 23:40Dr. Nicole LePera?

  Live in the same home, yeah, with my nephew as well, my sister.

• 23:43Lewis Howes?

  Your parents are what, 70?

• 23:45Dr. Nicole LePera?

  My mom will be, she just turned 79, my dad, I think, is 82.

• 23:49Lewis Howes?

  Wow, and your older sister who's-

• 23:51Dr. Nicole LePera?

  And my older sister is 52, yeah.

• 23:54Lewis Howes?

  They all live together?

• 23:55Dr. Nicole LePera?

  They live together in the home, and now my 12-year-old nephew, so-

• 23:58Lewis Howes?

  And he lives there?

• 23:59Dr. Nicole LePera?

  They're all living in the home. So talk about a living.

• 24:02Lewis Howes?

  You don't live there.

• 24:03Dr. Nicole LePera?

  So I I escaped. I've gotten out. I actually got the hell out as soon as I turned to college age. I think I was seventeen when I flew right off to college and I was out of there. But I say that because I tried every version of separate relationships.

• 24:17Lewis Howes?

  Like what? What are those versions?

• 24:18Dr. Nicole LePera?

  You know, hey, my sister's name is Suzanne. Suzanne, you know, let me try to, you know, have a separate relationship over here with you where we don't talk. My mom is chronically ill. So another bit of my background, my mom is chronically ill and has been my my entire life. There's now a bit of a pain pill, not a full blown addiction. I mean, she's just is really.

• 24:36Lewis Howes?

  Yeah, numbing.

• 24:37Dr. Nicole LePera?

  Tolerating. I mean, that's exactly what it is to be honest. But so pretty much my mom is the orbit around that my whole family kind of, you know, kind of.

• 24:45Lewis Howes?

  Nucleus.

• 24:45Dr. Nicole LePera?

  Yeah, she's the nucleus. So mom's health and my mom has had when I was in my early twenties, which was probably at the height of my anxiety where I might as well. I was living in New York and might as well have been one panic attack after another that I was living because my mom was actually having a pretty serious heart surgery at the time. So, yeah, there's like micro health things. So but it's always, how's mom doing? Is mom okay? Mom has this health thing. So one of the versions that I tried was having a separate relationship where we don't, you know, talk about mom and health and.

• 25:16Lewis Howes?

  Talk about life in general.

• 25:17Dr. Nicole LePera?

  Anything. I mean, I'll talk about the dogs. I mean, you know, what you watched on television.

• 25:21Lewis Howes?

  Yeah, anything.

• 25:22Dr. Nicole LePera?

  And it just couldn't, you know, and then.

• 25:24Lewis Howes?

  She couldn't or?

• 25:24Dr. Nicole LePera?

  She couldn't. Beyond that, it was always, you know, I was needed to go to this doctor's appointment and that. And it was just this endless search for this cure of this illness that it just got really complicated. Tried separate relationship with my dad. My dad might as well be a million miles away, just always worried about my mom. My mom is just now at this point with the pain pills completely on another planet. So I say it was a year ago when I finally, but I tried every version of direct communication. I would just remove myself, not go over as frequently. Then I would get the goddamn it text, where are you? Call us back. We're worried about you. So much anxiety. So. Finally, about a year ago.

• 26:00Lewis Howes?

  So what do you say when you create a boundary of separation from your family? Are you saying, "I'm choosing not to speak with any of you anymore. If you want to talk to me, feel free, but it's not going to be on your terms." What do you say to them?

• 26:13Dr. Nicole LePera?

  So I mean, what, the way I suggest is a boundary is an "I" statement. So if this continues to happen, I will no longer whatever. So obviously, it depends.

• 26:22Lewis Howes?

  What a threat.

• 26:22Dr. Nicole LePera?

  So, I mean, that's what-

• 26:23Lewis Howes?

  You're threatening me?

• 26:24Dr. Nicole LePera?

  That's what people, that's what people think it is.

• 26:26Lewis Howes?

  They manipulate and guilt you and you're like-

• 26:28Dr. Nicole LePera?

  I think the difference, and it's interesting, I was talking with Melissa Hartwick on her podcast, and she asked, "What is the difference between weaponizing boundaries and, you know, having a boundary? And what is this idea of ultimatum?" Because I think it's a really, that's how it's received.

• 26:42Lewis Howes?

  Boundary is an ultimatum.

• 26:43Dr. Nicole LePera?

  But yeah, I mean, it is, but the way I see the difference is, I'm not saying you. I'm going to do some, this is me. This is my limit, and if that gets crossed, I am now going to take myself away to end the conversation, to kindly talk to you when you're a bit calmer, right? And I think that anytime it's me or "I" based and not, I think that's when we can shift out of that idea. However, Lois, I mean, of course, there's going to be someone on the receiving end of that that might, I mean, say, and so I, at my meditation yesterday, I met a lot of followers, and it was an incredible experience. And they, more often than not, every three, mentioned the concept of boundaries. The fact that A, they had no idea what a boundary was until they started to read my work and other people's works. Then they started to use boundaries, and we're talking about how incredibly difficult it is.

• 27:27Dr. Nicole LePera?

  I actually put a post up today about a lot of the, the feedback that one gets. You know, where we're told we're selfish, or holier-than-thou. Who the hell do we think we are, putting up these boundaries? So, I mean, the, the short of it is, they're, they typically aren't received-

• 27:41Lewis Howes?

  Well, no, there's always going to be some type of manipulation or guilting, or, "Are you better than me now?" Or, "You've changed," like you wrote in your post today. Man, so how, what was the reaction like for you with your family when you said, okay, I'm choosing to do this if

• 27:57Dr. Nicole LePera?

  Yeah, so in the beginning, it was kind of just another joke in my family is you might as well talk to this wall right here. So it was heard, it wasn't responded to, but three days later, three texts later back was the content that I wasn't interested in talking about. Or like I said, I would try to experiment with a little more distance between calls or visits. And then every now and again, it would get met with either anger or worry, where am I? You know, am I, am I dead in a ditch somewhere? I mean, just these crazy.

• 28:26Lewis Howes?

  So you just not respond to their texts anymore?

• 28:28Dr. Nicole LePera?

  I would just

• 28:29Lewis Howes?

  Or you just say, please don't message me unless it's something like positive?

• 28:32Dr. Nicole LePera?

  Yes, yes, yes. Or and if it was direct content that I wasn't interested in discussing, I would say, you know, I've asked us not to talk about this. You know, I don't care to have this conversation. You know, I don't.

• 28:43Lewis Howes?

  It sounds like unless you create a bound, we get what we tolerate in life. So unless we create boundaries or guidelines, we're going to continue to get the things that we tolerate. And if you don't like something, but you tolerate it, you can't expect someone else to change if you continue to tolerate that thing.

• 29:00Dr. Nicole LePera?

  Yes.

• 29:00Lewis Howes?

  Until you make a clear request, this is my request that we only talk about these things, or we eliminate this from our relationship, or whatever it may be. And moving forward, if that doesn't happen, I want to create a boundary for myself. Right?

• 29:14Dr. Nicole LePera?

  Yeah.

• 29:14Lewis Howes?

  We have to create a request, and it can't be an angry, mean request. It needs to be like a calm, loving request.

• 29:19Dr. Nicole LePera?

  Yes, yes.

• 29:20Lewis Howes?

  Usually it sounds like it's never going to be a calm response, because the person may not want to change, but that's the way it's got to be, it sounds like.

• 29:28Dr. Nicole LePera?

  Well, I always define three steps. The first one is to define it for yourself. And for some people, we don't know at first. We don't, we're not, we've never heard of what a boundary is. We don't know that we can. So this is, I always say, this is an individual process of looking within, maybe kind of step back, engage some of your relationships, see the ones that are working and what looks or feels difference about, different about those and the ones that aren't working. So that's a process of defining your boundary. Then putting up, enacting your boundary where you're communicating it. I, I love you already, very intuitively, set at a calm time where neat, both parties are not reactive. You're not gonna shout this out and fight. It's probably not gonna be the best time. Objective language, I think, is really great.

• 30:09Lewis Howes?

  Make it about you.

• 30:10Dr. Nicole LePera?

  Where you just make it about you, right? And you just, you know, not, no, no, no fingers. It's not you, you know, you're, you guys are crazy, so I'm never coming over. Probably not gonna be the most well received. And then the third step is also our responsibility and only ours is maintaining it.

• 30:25Lewis Howes?

  Follow through on it.

• 30:25Dr. Nicole LePera?

  Is following through. Keeping your word. Because the second we don't do that, we do send the message that enough guilt, enough anger can, and, and I, and I say this too, and I know this can, you know, kind of, I don't, the way people can receive this can be, you know, many, many different ways, but a lot of times that we're not upholding our boundary because of how we feel. We, I call it the feel-bads. You know, so we take our boundary down so that we don't feel, I, I come by, why do you think I talk about them? I come by the feel-bads as part of my family. I mean, we love to feel bad, right? But I say that because again, it's, it's our job to tolerate the way we're feeling. And it's our job to tolerate our feel-bad and not to do the easy thing that's gonna take our feel-bad away, which is acquiescing. Yeah.

• 31:04Lewis Howes?

  And then be resentful all over again, be angry.

• 31:06Dr. Nicole LePera?

  At that person. And I know that that, that's where some people are, well, you know, it's, so I actually, it's like a self, a lot of the times, and I'll even go a little bit deeper into this. A lot of the times that we struggle with boundaries is because of our own feelings. We don't wanna put limits up because of how it makes us feel. Yes, we don't wanna hurt people that we love, and a lot of us wanna show up as a caring individual in the world. I, myself included, I fancy myself a very kind, considerate person, but there, there's a limit. A lot of times the reason why we don't even initially have boundaries, again, because we weren't modeled then, but because we don't like how it feels. We feel bad.

• 31:40Lewis Howes?

  Yeah. You don't want someone else, as a people pleaser, you don't wanna hurt someone else. Even if you need to for your own sanity, you still don't wanna hurt people.

• 31:49Dr. Nicole LePera?

  Yeah.

• 31:50Lewis Howes?

  You don't want someone angry at you, because then you're like, oh, they don't like me, right? But that's where manipulation and guilting comes into play. And it's just like, I've learned a lot in the last few years about setting back, like. I used to really care about everyone's opinion about me. Like really, and wanna try to like win them over if like one negative review, like how can I win this person over? Even though there's thousands of positive comments or whatever on something. And I was just like, I'm not gonna be able to change someone's mind necessarily. And me putting energy on one person to try to make them like like me more is a waste of time. We've got, I think we've got to continue to just reflect on like, okay, this person's not resonating with me.

• 32:30Lewis Howes?

  Is there something I can do to improve, to move forward? But if not, I'm not gonna put my energy on trying to save one person's opinion about me, right?

• 32:38Dr. Nicole LePera?

  Yeah.

• 32:40Lewis Howes?

  I like this. So setting boundaries, define the boundary, creating like a calm communicational request with the boundary, and then staying your word and following through on the boundary. Otherwise, I'll never be met.

• 32:50Dr. Nicole LePera?

  Yeah.

• 32:51Lewis Howes?

  So how do you feel a year later, not talking to your family now?

• 32:54Dr. Nicole LePera?

  It's been a year. I mean, coming to the decision to not talk to them was complicated. It was really difficult. And that's why I speak very openly and honestly about it too, because I think, I was, I'm very surprised when I get messages of other people that have have certain amounts of distance between their family, complete no contact. And I was not aware that there were so many other people that, you know, had had to put or had chosen to put distance in. Um, because I did not come by that decision easily. It was, it was painful for me.

• 33:20Lewis Howes?

  Thirty-five years of your life.

• 33:21Dr. Nicole LePera?

  To do that, yeah. And, and I don't wanna hurt them, and I do love them, and I do want what's best for them. But I also have to love me and want what's best for me. So when I say it's been a hard year, I, I mean, I have moments, the holidays, and there's the positive and the negative of that now, you know? On the one hand, it's like, oh, I can actually choose what I wanna do for the holiday. That was completely new. Me and my partner are starting to make our own traditions because a requirement of family is everything is, you better believe you're showing up for the big Italian Christmas gathering. So I was, I was given little flexibility to have space apart around holidays. But obviously, the other side of that came sadness, knowing that my family was having a holiday without me, with my nephew who's young there. I mean, it's, it's, it's complicated on a lot of levels.

• 34:06Lewis Howes?

  Talking bad about you or whatever.

• 34:07Dr. Nicole LePera?

  Oh, I know. I know that, you know, it's being viewed, probably not me. I'm pretty positive, and my partner is very aware of this herself, that she's probably been villainized. It's probably her who's taking me away from the fam. I mean, you know, whatever story that are gonna create, they're gonna create.

• 34:23Lewis Howes?

  It's tough though, because. You know, unfortunately, sometimes if family is only destructive towards you, you shouldn't have to stay there and be responsible for their joy and happiness for decades. If they're always destructive towards your health, right? On another end, you could say, well, I'm just not going to allow it to affect me. I'll be around them. I'll still show up. I won't like distance myself from the family, but I'm just not going to allow their thoughts or words or actions towards me affect me. Is that something that's healthy too, though, just to be in the space? While there's manipulation, guilt, shaming, or whatever judgment, whatever's happening in family dynamics. Can, should people do that? Or should they more separate themselves fully from family if it's a constant?

• 35:06Dr. Nicole LePera?

  I think if they can, I mean, if they can find the way. So for me, I got really good at being okay with it because what I would do, and I didn't, even though I heard this word in my schooling, I did not realize that this is what I was doing is I would dissociate.

• 35:21Lewis Howes?

  Dissociate?

• 35:21Dr. Nicole LePera?

  Dissociate, yeah. So I would, I call it my spaceship where I would go away on. I got very, I wasn't present. I mean, I got very savvy. You would not have any idea having a conversation with me, you know, I would be in that.

• 35:31Lewis Howes?

  Looking through me.

• 35:32Dr. Nicole LePera?

  Yeah. So let's, yeah. So let's, I mean, tie this all together. The reason I could not remember my childhood is because I dissociated. So I wasn't present enough to put it in. So there's nothing there to re-access. So that's just to tie that all in.

• 35:45Lewis Howes?

  Physically present, but you were not emotionally present.

• 35:48Dr. Nicole LePera?

  Because of the emotional overwhelm of the family, the anxiety and no one modeling or helping me to navigate those feelings as we do as children. I will always say this as children. I believe we come to this planet, however you think we get here, as adaptive intuitive creatures.

• 36:03Lewis Howes?

  Yeah, of course.

• 36:04Dr. Nicole LePera?

  We all have a guidance system and we all are incredibly flexible and adaptive. So I adapted. I dealt with my own emotions my own way, which was I dissociated. So some people though, in adulthood can find the way to show up with their families, not, I, I talk a lot about depersonalizing, simply meaning not owning it, you know, even if they say something negative to you, if you can see that as more of a reflection of them.

• 36:26Lewis Howes?

  Yeah.

• 36:27Dr. Nicole LePera?

  You can maybe, maybe come and go and leave that interaction and be okay enough. You know what to expect. You're not expecting them to change.

• 36:33Lewis Howes?

  Yeah.

• 36:34Dr. Nicole LePera?

  You arrive. You deal with it?

• 36:36Lewis Howes?

  Laugh at the situation.

• 36:37Dr. Nicole LePera?

  You can maybe, I think humor is incredible. And then you leave. Um, I did not find myself able though for that. I did not want to use my old habit of dissociation. And then, like I said, because of just the living structure and

• 36:49Lewis Howes?

  Yeah.

• 36:50Dr. Nicole LePera?

  in depth ingrainedness of their dynamics. It was much harder for me to find that okay space. I don't know honestly what the future brings. I'm doing and I'm using. And so part of what would happen, I would go back, you know, to visit and then my partner would notice this as well. And I would then become almost regressed. I'd become reactive. So I was trying to heal, but I would only get so far. And then I'd be pulled right back down. Or the next health crisis, I'd be pulled right back in. So my healing was limited. So this year has been incredible for me to be able to actually gain some more full traction to do my own inner healing. So that I don't know if a future comes and I can have some version of contact with them. I'm not sure. But I know that I have to be in a different place if I am going to be that person who can

• 37:35Dr. Nicole LePera?

  come home, let them be them and leave that home intact.

• 37:40Lewis Howes?

  I'm curious, I feel like a lot of people have challenges, right? Whether it be family or limiting beliefs, scarcity, relationships, health, whatever it may be. And a lot of people do talk therapy. But why does it seem like most traditional talk therapy doesn't work? And people keep going.

• 37:59Dr. Nicole LePera?

  Yeah.

• 37:59Lewis Howes?

  And how can it work better for them? What do they need to do so that it starts to see benefits and results? What's your thoughts?

• 38:05Dr. Nicole LePera?

  I'm really happy you asked that. Um, so one of the reasons I think, and this is, this happened in my own life. So anxiety was all I knew. I went to multiple years of talk therapy myself. I was actually in what is called a psychoanalytic training program. So think Freud, the couch, clocking. I mean, these are people that go into treatment hour. I mean, each day of the week, you know, five days a week for an hour. So I was training in that modality. And part of that training was we had to lay on the couch ourself. And so at some points I was up in, in therapy two hours a week. I was on medication. I had, you know, my, my SSRI, my benzo in the back pocket. And I was taking the traditional routes of treatment and I still wasn't getting better. So for me,

• 38:49Dr. Nicole LePera?

  Realizing that we have to look at the whole person. That's why I now work holistically, that there's a body that I'm, that my mind that's unwell, if you will, is attached to. So for me, it was exploring the nutritional, the sleep, all of the lifestyle based stuff, because I was so physiologically out of balance that I wasn't able to, a lot of my symptoms, really of anxiety, even sometimes even of depression, or what we think of as depression, are the result of those physiological imbalances.

• 39:16Lewis Howes?

  Yeah, lack of sleep, anxiety constantly.

• 39:17Dr. Nicole LePera?

  Yeah, big time food, gut damage. I mean, we now know that the gut is incredibly important in our health. It's not only where nutrients are absorbed, that damage to the gut results in chronic inflammation that can be really, really problematic, you know, in terms of our mental wellness. So for me, without that, I was just contributing and exacerbating my anxiety. So no amount of talking in a room, the way I see it, or even medication, because we also now know that the medication that we thought all the neurotransmitters were in our brain, like I said, are in our guts. So.

• 39:49Lewis Howes?

  Yeah. So we're doing talk therapy, then having a gallon of ice cream and pizza afterwards.

• 39:52Dr. Nicole LePera?

  Right.

• 39:53Lewis Howes?

  It's probably not going to help us, because we're going to go up, down, up, down, up, down constantly.

• 39:57Dr. Nicole LePera?

  Yeah. So, and, and I can assure you, I've yet to find a program or meet a clinician, and I now have a, a whole network of them that I'm connected to that have had any version of, I mean, the nutrition, the gut, the body is not mentioned in any, in any training program. So I think that's a huge limitation. I also know that another big, big problem for a lot of us, whether or not we have the big T of trauma, or the little T of trauma, is a dysregulated nervous system.

• 40:21Lewis Howes?

  Yeah.

• 40:22Dr. Nicole LePera?

  So now there's science, yeah. So now there's an incredible amount of science. Stephen, Dr. Stephen Porges is amazing. He does polyvagal theory. And so, to put it really simple, unless we start to address that dysregulation in our nervous system, that at this part, most of us have, that's going to limit treatment.

• 40:39Lewis Howes?

  So the sympathetic, is that fight or flight?

• 40:41Dr. Nicole LePera?

  Fight or flight. Most of us are spending most of our time chronically in fight or flight.

• 40:45Lewis Howes?

  Sixty, seventy percent of our day.

• 40:46Dr. Nicole LePera?

  I mean, from this, I mean, I'm looking out at the vast city in the background. I mean, some, for some of us, the city is enough.

• 40:51Lewis Howes?

  Construction, the noise.

• 40:52Dr. Nicole LePera?

  My mind has now taken on a whole other capacity to induce stress. So, a lot of us humans are living chronically stressed, chronically.

• 41:00Lewis Howes?

  You could be in peace, you could be in nature, but your mind could be in traffic.

• 41:03Dr. Nicole LePera?

  Yes.

• 41:04Lewis Howes?

  Thinking and anxious about.

• 41:05Dr. Nicole LePera?

  Yes. And then you could, you could have induced a completely, an panic attack. I mean, I've seen it happen in my office, you know, content we're talking about before I know that the person's having a complete visceral reaction, right? So without regulation of that nervous system, I see that treatment, talking about it only goes so far because we had a great session. Thanks, Louie. See you next week. And now I'm out the door with my overactive nervous system and that next thing's gonna activate me and the next thing's gonna activate me and I'm gonna have a fight with my partner that also speaks to the power of the subconscious. So what therapy is, is talking from the conscious mind. We can have a great insightful, you know, therapy session. I can understand. I can even have a great game plan, but then I'm back out the door and if I'm not conscious, I'm back in my subconscious and then I'm back in those patterns. So then what I would

• 41:50Dr. Nicole LePera?

  see week after week, me too. I thought I was very insightful. I thought I knew myself, right? And I'd work with people, we had a great session and back the next week and it's the same rapport. Oh, got in the same fights with my partner. Still stressed out about work. It's like nothing's changing. And it's because, again, therapy, the way I see it, only addresses that conscious mind. Even the best laid plans of what we're gonna do that next time we're activated, only go as far as me remembering to do.

• 42:15Lewis Howes?

  Being aware and mindful in the moment when we're triggered, right?

• 42:18Dr. Nicole LePera?

  To do these new things. So I think that those, whether it's the lack of the body attention, the lack of addressing the dysregulated nervous system, or really us not understanding, I mean, the subconscious is, as crazy as this might sound, not talked about in any training program. So unless these clinicians are given these tools, I think that a lot of them are gonna... And so part of it, I was nervous. I wasn't sure when I started to go and shout from the rooftops, these new holistic methods and how I did, you know, find the traditional model to be limiting. I was nervous about what my peers were gonna say. And they've been nothing but receptive and I think a bit relieved. I actually offer professional mentorship sessions now and I have at least one or two professionals a

• 43:02Dr. Nicole LePera?

  week that I'll speak to and help to update, help them to update their practices in these ways because they say it. They know it. They're stuck. They're probably stuck in their own life too and they don't see that, I think their clinical work being as effective as they know on some level it could be.

• 43:17Lewis Howes?

  Yeah. So how do we regulate our... Nervous system, I guess, or is that what you're saying?

• 43:23Dr. Nicole LePera?

  Yeah, yeah, nervous system. So our goal is, so we are actually structured as humans to be spending all of our time in the other nervous system, the parasympathetic.

• 43:31Lewis Howes?

  Relaxing.

• 43:33Dr. Nicole LePera?

  In that relaxation, only, yeah, one might think, only to need, right, when we are literally at risk.

• 43:39Lewis Howes?

  Like, or needing to go eat.

• 43:41Dr. Nicole LePera?

  Yeah. So the, the tool that I'm talking always about is breath work through conscious breathing, the easiest one being just retraining the way you naturally breathe. Most of us as humans now have evolved to being a bit of a shallow chest-based breather. So even just, so for me, I couldn't, when I first started doing breath work, I was like gasping for air, I'm lying down, trying to get a deep belly breath in. And now I've practiced consistently enough that I breathe mainly from my belly, which indicates to me that I'm even spending more and more time. There are still times where if I'm feeling particularly stressed, I'll have to remind myself to breathe, as crazy as that sounds. I catch myself holding my breath, or I catch my breath being a little more shallow. So that's one that when I work with clients, I talk about right off the bat, because being able, I don't see anything,

• 44:23Dr. Nicole LePera?

  honestly, as empowering as being able to begin to consciously gain control of the way your body is physiologically reacting, especially if you sit on that anxiety spectrum, and definitely if you have panic attacks, because I know that they feel like the most out of control place in the world to be. So to show people that, wait a minute, I can start to, and again, these aren't the magic elixirs, we can't breathe from the belly twice, or just use it as needed, as a lot of us want to do, you know, it's not that. But if you do practice it, you can start to feel a bit more in control. And I don't find anything as empowering as that.

• 44:53Lewis Howes?

  Yeah. And when we can calm the mind, then we can make a lot better decisions.

• 44:56Dr. Nicole LePera?

  Yes.

• 44:56Lewis Howes?

  Before in constant stress, or fight or flight in the mind and the body.

• 45:00Dr. Nicole LePera?

  Yeah.

• 45:01Lewis Howes?

  It's hard to be mindful of our reactions. We're just going to go back to our patterns of the past, right?

• 45:07Dr. Nicole LePera?

  Yeah. Well, I love that you said that, because the mind and body are connected, they're interconnected. So just as much as, like you and I just said, I sit here, I think stressful thoughts, I'm having a stress body reaction. Our mind is monitoring our body's reaction too. So if my body is having a reaction with, and the stress hormones, they have a longer shelf life. I mean cortisol, adrenaline takes our body a bit to metabolize those. So our mind is going to continue to register that our body is stressed and it's going to try to make sense of it. So then it's going to make it even harder to calm or to redirect our attention from a racing mind. So it's very interconnected. So that's why I talk about attentional control, getting the hell out of those thoughts that are becoming the issue and inducing the body experience,

• 45:52Dr. Nicole LePera?

  but also calming the body so that we can clip that up message too.

• 45:57Lewis Howes?

  Yeah, it's working on both for sure. I try to think about like if my mind is a bucket, right? And there's thoughts that I can put in the bucket all day. And there's thoughts that are coming in and leaving the bucket. How do I constantly fill it with positive, peaceful, loving, beautiful thoughts as opposed to chaotic, stressful thoughts? And I just try to decide every moment to have more beautiful thoughts than negative thoughts. And a lot of my practice is breath work, meditation, and gratitude. It's simple things. It's really basic, simple things. And the more I focus on gratitude, I find that my mind is in a peaceful, beautiful state. And there's no room for negativity when it's in a beautiful state.

• 46:42Lewis Howes?

  So it's a practice because when we're in stress mode and we're in scarcity mode, it's hard to think beautiful thoughts because you're just like, I'm going to die. That's how you feel. Like, no one loves me. They're attacking me. And this negativity and these negative emotions come up. So I just try to focus on gratitude for what I have. And that brings more peace and positive thoughts into the bucket every day.

• 47:04Dr. Nicole LePera?

  Yeah. Well, you're actually speaking of something that's very real too. Part of the fight or flight response is a shrinking of our perceptual field where we cannot see those expansive areas outside. We only can see the immediate and we're actually primed to see threat. So that's why it's always typically colored negative. So those of us that are living, this is why it's also imperatively important to to get out of fight or flight, or to build and practice that over time will shift us a bit more out of fight or flight, because we are, and this also goes into the whole financial climate. When you're living under stress, even if it's financially induced stress, I can't pay my bills, you are now dealing with a shrunken perceptual field that makes it hard to lock out of that.

• 47:48Lewis Howes?

  It's funny, but once you start focusing on gratitude in scarcity, you start to create more abundance and opportunities to generate financial income, or the right partnership, or whatever it may be. So it's hard to get out of that, but if you just focus on like, okay, what am I grateful for, and how can my energy shift to be a magnetic force field of good, to come to me, good and financials?

• 48:10Dr. Nicole LePera?

  That's what it is. I mean, that's why gratitude, there's, I'm so excited now because it's actually getting studied a bit, that gratitude does shift us vibrationally, energetically, that even a small practice, list one, two things a day that you're grateful for, does have those effects, and it's becoming more and more proven that it does, because it's shifting our brainwaves to a different frequency.

• 48:31Lewis Howes?

  I always think about, you know, people in service at restaurants. When someone's waiting on you, and they come with a grateful, positive energy, I guarantee they're making more tips. And then if someone's negative, and focused in their own head, and just angry or down on themselves, you're attracting less. You're attracting what you're creating in the world. And I always hear these great stories of people that are so positive. It's like, I want to hire these people at these restaurants who are so positive and bring gratitude. I'm like, if you're grateful in this situation, I can imagine how you would implement this energy to something else. And I feel like they're attracting more of what they want by being grateful, and their way of being, their energy. It's not easy. It's a practice.

• 49:16Lewis Howes?

  So how did you start to eliminate scarcity in your own life? What did you focus on when you recognized, okay, one of my living beliefs is not being seen, or being scarce? So what were the steps that you did? Did you start to do inner child work right away?

• 49:30Dr. Nicole LePera?

  Yeah, so first I, I, first I practiced consistent self-observation. I watched.

• 49:36Lewis Howes?

  Observation.

• 49:37Dr. Nicole LePera?

  Right, so I developed consistent now, and I resisted meditating consistently, but I built in a consistent meditation practice so that I could then carry that skill throughout my day because I knew that's where I really needed it. So I practiced that consistent daily self-observation where I was looking at my thoughts, you know, all day long and...

• 49:55Lewis Howes?

  And what, journaling them or just being aware?

• 49:57Dr. Nicole LePera?

  Just noticing because the first way, and this kind of ties into something you were saying earlier, the first way that we can start to quiet our mind is we don't battle our thoughts away. We can't obviously hit the mute button on them, but we can start to pay less attention by removing our attention. So each and every time I would see that, because my subconscious, our subconscious is what's offering most of our thoughts for us, right? So my, my cupcake's gone and oh, my subconscious is gonna assign that I'm not considered scarcity-based meaning, not my conscious mind, right? So I don't have control over that. That's why I explain that.

• 50:28Lewis Howes?

  Subconscious, you don't have control over it.

• 50:29Dr. Nicole LePera?

  We do not have control over. We can, we can...

• 50:31Lewis Howes?

  Reprogram it.

• 50:32Dr. Nicole LePera?

  Reprogram it through consistent repetition of something new.

• 50:35Lewis Howes?

  By being aware of our thoughts consciously and being like, okay, that doesn't support me anymore, let me have a new thought.

• 50:40Dr. Nicole LePera?

  So the way, the simplest way I put is to change our subconscious, we first need to start paying less attention to those older narratives that are naturally gonna be there.

• 50:49Lewis Howes?

  But you need to pay attention to them first to pay less attention.

• 50:51Dr. Nicole LePera?

  You need to notice them and then remove your attentional focus back to your breath, back to the current moment. And that is the tool, the muscle, I call it a muscle, that we're building, our attentional muscle. We all have one. Ours are, most of ours are just very wimpy because either life that's endlessly distracting is grabbing our attention or a lot of us are spending way too much time looking, if you will, at our thoughts. So noticing our thoughts enough to then redirect my attention away will weaken that narrative. So that's the first layer. Of work.

• 51:20Lewis Howes?

  Okay, noticing, watching your thoughts, what's the second layer?

• 51:23Dr. Nicole LePera?

  And then if you want to, the subconscious can be reprogrammed. So then I started to play around with and the future self journal was kind of where I would I developed for this part of my own healing was to practice, I mean, what an affirmation is a new thought. Right. So then I would start to practice abundance based affirmations and that's a mental rehearsal in the act of affirming, we're literally lighting up a new neural pathway in our brains. So our brain does not know whether or not I already believe that to be true or not. The goal is to repeat it enough that over time I believe that to be true. So the subconscious can be changed later in life. So the reason-

• 51:59Lewis Howes?

  What was the mantra you were using for this?

• 52:02Dr. Nicole LePera?

  I'm abundant.

• 52:04Lewis Howes?

  Simple mantra.

• 52:04Dr. Nicole LePera?

  Just simple one, just simple one.

• 52:06Lewis Howes?

  Couple of words, yeah.

• 52:07Dr. Nicole LePera?

  Just simple one, yeah.

• 52:08Lewis Howes?

  So whenever you'd hear like, ah, trigger, some, my cookie's gone, whatever, like, I'm abundant.

• 52:13Dr. Nicole LePera?

  Right. First it was, first it was get out of there, just center myself. Sometimes I need to take a breath because I always, I was like, goddamn, okay. You know, and then once I had a second, then I could say, but, you know, and then remind myself that I'm abundant. There's a store up the street, like, it's not about the lack of, but we first have to pull it away. Cause I think a lot of us try to go right in a strong arm and shift it and it just doesn't work. Cause this is a belief that we've been practicing. I mean, some of us outside of our conscious awareness for as long as we've been walking the planet. I mean, so this is a really strong network. It's gonna take time.

• 52:46Lewis Howes?

  It's gonna take years potentially, decades potentially, right? Now, do you associate the thought with a physical feeling or physical motion? Or just like an abundant movement or is it just a thought?

• 53:01Dr. Nicole LePera?

  With, so what, the way I define manifestation is pairing that thought with the, as if it's true. So how would believing me to be abundant, how would that make me feel? Would I feel free? Would I feel, you know, limitless? It might be different for each of us. So that is part of it. But for me, so the, the narrative work is what I just described, getting out of the old narratives. If you choose to be committed, practicing new ones, it can work.

• 53:24Lewis Howes?

  Yeah.

• 53:24Dr. Nicole LePera?

  The deeper level, because a lot of these narratives- A lot of our subconscious is touching on a wound or not met needs. So for me, this is where this consideration came. So my deeper work, my inner child work, was now as the adult that I am to find the ways, and I had to find them. I did not know them. No one taught me how to consider myself. I did not have parents or caregivers that were modeling, you know, kind of self-consideration or self-care in any healthy way, if you will. So I didn't know, and I say this, because I think a lot of times when we become an adult and we think we should know, we should just know how to take care of our emotional selves. But if we were never taught, how would we know? I did not know. So then my deeper journey was, okay, how can I show up in the world consistently on

• 54:09Dr. Nicole LePera?

  a daily basis and consider myself, consider my needs, explore what they even might be? How to even give them words? And then what to do? I didn't know how to give myself a feel better. I dissociated, that's all I knew. So now that I was showing up to manage my feelings in a new way, I was like a little kid again. I had no fucking idea what to do. And I just had to move toward, okay, does this make me feel better or worse? And I talk with my clients a lot about this, because it can feel really overwhelming when you're trying to navigate your emotions now in a new way. We all have had a way that we've coped, and we got really good at it. But chances are, that's not the way that's going to get us the relationships that we want, the life that we want.

• 54:51Dr. Nicole LePera?

  So for me, it was like stabbing around the dark and just moving toward what felt a little better. And then you start to get a toolkit. You start to say, okay, when I'm feeling down, you know, while I might hate to say it, moving helps me, or, you know, a bath helps me, or a time alone helps me. I had to rediscover all of those new tools for myself in those moments. So that was the deeper part of the journey is now, because I view it's my responsibility to consider myself, to learn how to navigate my emotions. And it's not my partner's job not to eat the cupcake to consider me. It's my job to... And then I realized over time, I wasn't assigning through that constant attentional control. I stopped assigning, lack of consideration meanings, you know.

• 55:34Lewis Howes?

  You stopped after a while.

• 55:35Dr. Nicole LePera?

  Yeah. Eating food was eating food, dishes on the counter were just dishes on the counter. And then I was building myself up enough and re-parenting myself enough that I was feeling overall considered by me, so that when she offered me an act of consideration, it was like, oh, great. You know, but it wasn't necessary anymore.

• 55:52Lewis Howes?

  Yeah, wow.

• 55:53Dr. Nicole LePera?

  So my okayness and our relationship stability didn't depend on her showing up to give me a gesture of consideration anymore.

• 56:01Lewis Howes?

  It was just an added bonus.

• 56:02Dr. Nicole LePera?

  It was an added bonus. Then I was able to let it in more. Because I think some of us become so rigid in exactly what we need from this other person to fit my need in this way. And now I could accept, maybe it's not the way I would want to be considered, but it's a little gesture of it. And it's consideration and it's still.

• 56:19Lewis Howes?

  I'll tell you what.

• 56:19Dr. Nicole LePera?

  Fills my cup.

• 56:21Lewis Howes?

  I, uh, I feel like I've gotten to the point in my life where I'm pretty abundant, right? I've created a life I want from 11 years ago being the most scarce I could ever be, like broke on my sister's couch, no money and no clear vision of how to make money. To now, it's like, okay, I'm not worried about eating for a long time. Unless something drastic happens, like I'm not worried about eating for a long time. I'm not worried about a place, a roof over my head. I can live in a one-bedroom apartment and be fine, right? Studio, it doesn't matter.

• 56:55Lewis Howes?

  And I feel so good being independent that my, my current relationship, my girlfriend is amazing. Like yesterday, I woke up late, it was a Sunday. I woke up late, I was supposed to get up earlier to work out, but I woke up late to a doorbell ringing because she, and she's in Mexico City, she had sent me Starbucks latte. So I just woke up, opened the door and there's a latte from her, from Postmates. And I was just like, that just brings me so much joy. There was no expectation that she needed to do that. It's just, I'm allowed, I'm able to receive it so much better. And I don't have any expectation. I think when we put expectation on our partners so much, sure, there's certain boundaries and rules that we create in every relationship, but it's like, we shouldn't be expecting on the other person to make us happy.

• 57:40Lewis Howes?

  That's when we get let down. Right?

• 57:43Dr. Nicole LePera?

  Absolutely. We shouldn't be expecting that. And part of, I think, a dynamic that unfolds in relationships is we look to recreate what we knew first of relationships and those very early relationships. That becomes our normal, our familiar in relationships. So whether or not it's expectations, just emotional climates, we tend to look to recreate that which we first knew. Because that's our first journey in relationships is the caregiving, you know, the family structure looks different for all of us. But whatever we're deposited in, right, you're seeing relationships happen. Sometimes you're getting direct messages about what's okay or not okay in relationships. And then you're having your own experience being in relationships with these humans. And then that becomes the relationship model

• 58:27Dr. Nicole LePera?

  that gets stored, that then gets replicated over time. So for me, my current relationship was a big shift out of my past ones, because what I noticed looking back that I was searching for was those familiar feelings. So I felt closest to the people that

• 58:42Lewis Howes?

  Resented you, guilted you.

• 58:44Dr. Nicole LePera?

  No, no. In some ways, but that were much more surface, that were anxiety I understood. So I had a lot of partners that also were very much relatable in that, because that's how my family unit felt. So it felt familiar. What we're seeking most as humans, the way I see it, is familiarity. But and that comes up a lot in our relationships. So even if logically, you can look and say, oh, maybe your friends are even telling you this isn't the partner for you, something feels really comfortable about it, because it's what you're used to.

• 59:09Lewis Howes?

  It's normal.

• 59:10Dr. Nicole LePera?

  And I think that happens in terms of what you expect, like you were saying, in relationships, but also the feeling in a relationship registers too. And I think sometimes we're just seeking that familiarity, even if it's not logically the partner that we necessarily want to be building the life with.

• 59:25Lewis Howes?

  You mentioned you learned how to reparent yourself. What does that mean, parenting yourself?

• 59:30Dr. Nicole LePera?

  Mm hmm. So whether or not it's so, there's a lot of categories of it, I think. So some of it's just our physical needs, right? How do we show up and take care of the body that we're in, in terms of sleeping and eating? And again, reminding each of us or looking at those earliest models that we were given, what were we taught about those just very much just our basic needs? How are we exposed to them being met? What were we told about how they should or shouldn't be met? What do we see? How were they met? You know, in those earliest environments? And then it's our emotional world, I think, is the other major category. So how do I learn my own emotions? How do I come to know what they feel like in the body? How do I come to know what to do with them?

• 1:00:11Lewis Howes?

  And how do I learn, but also how do I retalk to myself? Is that part of it too?

• 1:00:16Dr. Nicole LePera?

  Mm-hmm.

• 1:00:17Lewis Howes?

  How do I talk?

• 1:00:17Dr. Nicole LePera?

  For some of us, it's teaching. I mean, I had a family who did not talk about emotions. I think a lot of people

• 1:00:23Lewis Howes?

  Most people's families don't, right?

• 1:00:25Dr. Nicole LePera?

  So it's learning. Emotional language might be the, how do I talk is to talk?

• 1:00:30Lewis Howes?

  Why don't we talk, why don't, I mean, because it's not on the school's responsibility to teach us emotions necessarily. Although I wish there was a class in school that taught us about emotions growing up. It's kind of what Mr. Rogers was about, right?

• 1:00:41Dr. Nicole LePera?

  Yeah.

• 1:00:42Lewis Howes?

  It's kind of like was his mission because he saw that no kids, not no kids, but a lot of kids lacked the emotional capacity to express their feelings in a safe environment, right? It was anger, fighting, screaming, manipulate. It wasn't like, this is how I'm feeling.

• 1:01:00Lewis Howes?

  Right? Because the anger and other things were actually more acceptable, at least for me growing up. It's like showing that you're a man by being angry and fighting or punching as opposed to like sitting down with the buddy of yours and be like, I'm really feeling sad about this in my life that the teacher did, you know, you just get made fun of.

• 1:01:16Dr. Nicole LePera?

  Yeah, mm-hmm. I think there's societal messages. I often think about men a lot because I think you guys have really, really kind of structural messages that are put in place, passed down from society at large that is quite damaging the way I see it. Family cultures and climates. It comes back to safety. When we have caregivers that aren't comfortable with their own emotions, they're not going to be comfortable with their children's emotions. So before we know it, we start to shave off the okay or the acceptable emotions in a family. And so either we're left with none being acceptable and we just don't talk about emotions. This was very much my family. Or we're left with only the handful of acceptable emotions.

• 1:01:59Lewis Howes?

  Right. Which is anger or whatever.

• 1:02:02Dr. Nicole LePera?

  And then we internalize this and then we carry that into our adulthood. So now I'm the person in the relationship who doesn't address anything emotions and I run from the conversation when I know when the person's across from me saying, we gotta talk, you know, I'm like, I'm out of here. Bye-bye. Maybe I'm on my spaceship now because I don't want to talk about emotion. That's scary. To me, or we become only these emotions are okay to talk about. So, and I think this is again, passed down through generations. Likely our caregivers grow up in families where these emotions were okay and they were unsafe. It really, that's what it comes down to.

• 1:02:33Lewis Howes?

  Until you learn how to break the cycle, it's very hard to break the emotional cycle of what you're, how you're raised. For me, I started breaking it because I had a lot of breakdowns in my life. When I turned 30, I had a massive breakup breakdown, a business partnership breakdown, breakup. And I just started reacting in every area of my life when I felt I was under attack. When I felt like someone was abusing me, which was kind of my trigger. It was like when I feel abused. So I was sexually abused as a kid and I was bullied and picked on and it felt like I was the youngest of four and just felt like I was always the one who got the abuse. That's the story that I told myself for 30 years. And I got in a fight in a basketball game that meant nothing. The game was like a no

• 1:03:17Lewis Howes?

  stakes game. It was just a pickup game. I got in a really bad fight and it's kind of like the perfect storm of like, why is all these breakdowns happening? It's when I finally was like, wow, I have a lot to lose here. If I keep following this pattern. And I decided, I was like, I need to take a look at my life. I need to start making some changes. I need to start being aware of why I'm doing this and learn how I can break through these triggers. And that was really the game changer for me. But I feel like it's hard for people to want to look for growth and improvement in their life without some type of drastic event or events happening. A near death situation, a breakup in a long, just long-term relationship,

• 1:03:56Lewis Howes?

  a divorce, a career ending, whatever it may be. Why is it so hard for us to want to improve or grow when there's no tragic?

• 1:04:09Lewis Howes?

  Accident.

• 1:04:10Dr. Nicole LePera?

  Yeah, I often talk about having the kind of cataclysmic events are necessary in a sense. So I, the way I see it, I mean, it's not the only route. I think people can consciously just evolve and decide to change on their own. But a lot of times you will hear that as part of the journey. You know, the dark night of the soul, or you know, whether it's something objectively ended, a loss, things like that. So something I've always said, and I've always noticed about people and change, and then I'm gonna, I've come to understand why this is the case. But something I've always said is, we have to feel like that we have no other option. Like, the option of life as we know it now is way more intolerable than the fear that comes along with change in general. And again, back to something I said earlier, we, we humans are habitual creatures.

• 1:04:53Dr. Nicole LePera?

  And to some extent, we view change or uncertainty as threatening. And there's a function now that I'm very much aware of the power of our subconscious. So the simplest way I describe it, and this is why I will always say, change is hard. It's universally hard for all of us. I want to normalize that, though. I mean this when I say this, because I think a lot of people become really self-deprecating. I'm lazy, I'm undisciplined, I just can't do this, I'm hopeless. When they realize change, when they live the experience of change being hard. The reason why change is hard is so our subconscious, I, I, it's a silly description, but I say we each have a little avatar. You have a Lewis one, I have a Cole one. So, because what our subconscious has done, and this blows my mind, it has logged every experience that we've had on this, thus far until today,

• 1:05:37Dr. Nicole LePera?

  and will continue to log every experience we have in life until we're no longer on this planet, which is a lot of shit. And because we're very habitual, it has, we need our subconscious. So this is me, thank you subconscious, we need it to some extent, because without some things automatized, some things in that program. If I had to wake up every day and remind myself and consciously think about being human, brushing my teeth.

• 1:05:57Lewis Howes?

  How do I walk? How do I talk?

• 1:05:58Dr. Nicole LePera?

  I would be, I mean, we would be debilitated. So we need this. However, what happens is because we're so habitual, what is in there are our behavioral habits. It more or less knows what we do first thing in the morning, last thing before bed, knows habitual thoughts that we think. It knows how we, those thoughts make us feel, right? So it has our little avatar. It registers things in a very black and white way. This is a very simplified description. Registers things in a very black and white way. The one end of the spectrum being familiar equals safe, good. Unfamiliar equals unsafe, possibly even threatening, bad. Right, so logically, you might sit across from me and you might say, you know, I want to start this new habit first thing in the morning. I'm gonna start to say new affirmations. I am good enough, or I want to give myself a feeling of peace. All I know is stress.

• 1:06:43Dr. Nicole LePera?

  Tomorrow comes and you give yourself one of those. You make the choice to have one of those new experiences. And your subconscious is gonna register that as unfamiliar. And then one of two, maybe both, things are gonna happen. What I call mental chatter. The endless litany of reasons why not to do or never to do this thing again. It sucks, it's terrible, it's bad for you.

• 1:07:01Lewis Howes?

  It's hard.

• 1:07:02Dr. Nicole LePera?

  You know, or dangerous. Oh, what are you doing? And/or, because some of us get this, we'll start to feel, whether it's physiological, an agitation. Sometimes it'll be described, oh, I'm just crawling on my skin. Sometimes I just won't feel like me. I'll start to feel weird. And again, that is the power of the subconscious. So for both of those reasons, before I know it, I'm right back in that comfort zone. I'm doing back what I'm used to doing, thinking, feeling, because it's familiar. So that's why change is hard.

• 1:07:29Lewis Howes?

  So how do we stay consistent with the change?

• 1:07:31Dr. Nicole LePera?

  So what I, the language I use is a small daily promise. And I put emphasis on that small. Because I know, speaking about expectations again, we as humans can tend to, and a lot of us, I'm a perfectionist, you know? We set the bar so high up for ourselves that that is so damaging. Because what we're looking for is consistency. I mean, that's what this means, to heal holistically, to create habits. It's not every other day we do it, or maybe this time, and then next week I'll try it again. It's doing this each day. But the higher the bar is, if I don't meet that bar, I become so disempowered. I'm not gonna show up and try to meet that bar again tomorrow. Hell no. I'd rather do any other thing on the planet. So setting up those small.

• 1:08:10Lewis Howes?

  Yeah.

• 1:08:11Dr. Nicole LePera?

  Small expectations.

• 1:08:12Lewis Howes?

  It's almost like, okay, instead of saying, I'm gonna work out every day, it's saying, I'm gonna put on my tennis shoes and I'm gonna take one step outside.

• 1:08:19Dr. Nicole LePera?

  Yeah.

• 1:08:19Lewis Howes?

  One step. Because that's gonna ultimately lead you into doing more steps. As opposed to saying, okay, I'm gonna floss all my teeth every night when I've never flossed. I'm just gonna floss one tooth. If you get out the floss and do one tooth, you're gonna do another one. Right?

• 1:08:34Dr. Nicole LePera?

  Yeah.

• 1:08:35Lewis Howes?

  Maybe you stop after four or five, but at least you're doing half.

• 1:08:36Dr. Nicole LePera?

  Well, and if you only do that one, this is also what I suggest. Notice each and every time you kept that promise. Because that's you get it, what I say, getting past your mind. Because tomorrow, when you go to floss that one tooth, and maybe it just was one tooth. Right? Your mind is gonna tell you all the reasons not to floss that one tooth again. Right? So the more you show yourself that consistency, and the way I put is we're rebuilding trust in ourself. Most of us have, I say self betrayal. Most of us have started to not trust ourself and not trust our words. We don't keep our word to ourselves because change is hard. Right? So this is all interconnected. So we have to, to rebuild trust, we have to show ourselves that we're keeping those promises. And we can't expect our subconscious to get on board. I joke and I say, we can't wait for that cheerleading squad. Or some of us wait to want to, or to feel like we want to.

• 1:09:20Dr. Nicole LePera?

  So I'm always on my story saying, I don't want to do this shit, but I'm doing it anyway. Because I've now built a trust in myself that I keep my word. And my subconscious still gives me all of the reasons not to do it, even years later into this. But the more you keep those promises and notice yourself keeping them, you start to trust yourself. And you start to get a little bit more empowered, getting beyond that mind.

• 1:09:42Lewis Howes?

  And self belief and confidence comes from keeping your word.

• 1:09:45Dr. Nicole LePera?

  Yes, that's right. I think trust turns into confidence, turns into empowerment.

• 1:09:49Lewis Howes?

  You believe you deserve abundance. You believe you deserve great relationships. You deserve better health when you fall through on that. Tell me about the inner child work. Every time I do any inner child work, where someone's talking to me and I'm reflecting back. I'm like, holding my baby, myself as a little boy, looking into my eyes, a five year old, hugging my inner child. Like every time I think about myself as a child, I always get very emotional. And the more work I do it, I'm like, wow, this is really powerful to heal, constant healing. Why is inner child work necessary? And what is it exactly?

• 1:10:27Dr. Nicole LePera?

  Yeah, I think it's necessary because I think we all have a wounded child in us. Again, whether or not, and some of us have lived through those big T traumas, the abuses, the neglect, the big stuff. Some of us have just lived with an underlying unmet need, a lack of emotional love, not just being. I see trauma in and of itself as not being seen, just for the heard and understood, as just a unique being. As being enough without how you're showing up for the, in the world. So I think we all carry a wound. So I think it's necessary. I think it's important because I know what's happening in those moments of reactivity where we're triggered and when we're expressing our, you know, feelings very outwardly, whether we're tantruming or dissociated. Those are all those old childhood reactions that we formed at that time.

• 1:11:12Dr. Nicole LePera?

  So we need to heal that and need to give ourselves some new options. Actually, someone asked me, though, and I think this is really interesting to think about, whether or not we get to that place where that wound is gone, whether or not it goes away. Is that our goal of healing? And I don't believe, and I've yet to have any experiences or evidence that we get to the place where our wound is gone, but I think our goal is to navigate life with that wound, knowing when it's being touched, knowing how to make ourself feel better when it's there, knowing how to, first and foremost, I should have said this, break that habitual way of reacting toward it and giving ourself a bit more new choices, helping our relationships in those moments. And then, like I said, giving ourself those deeper needs to be met on our own.

• 1:11:56Dr. Nicole LePera?

  But I think we're always going to retain some hurt. Things are always gonna, mine's gonna be something deeper and yours is gonna be something else, and there are always gonna be the event where it's like, ooh, that hurt a little bit, but we can still show up as our adult self in that moment and have a new choice or...

• 1:12:11Lewis Howes?

  Yeah. How do we become a self healer every day?

• 1:12:16Dr. Nicole LePera?

  Every day?

• 1:12:16Lewis Howes?

  Yeah. How do we become a self healer every day? What can we do? Is it just simple practices?

• 1:12:21Dr. Nicole LePera?

  I think it's simple practices. I mean, I think it's, you know, depending on what you're struggling first with, you know, if it is something that's, you know, kind of physiologically dysregulation, taking a look at the just daily habits. How much are you sleeping? I was shocked about my sleep habits. I always thought I was someone who needed a lot of sleep. I wasn't getting consistently a lot of sleep. My nutrition, now that I became aware of the gut and some of these gut damaging foods, I was eating a lot of things that weren't helping me. So I think some of it's just getting a look on our lifestyle, the choices. I think those of us who live in cities have, you know, endless options of food, ordering in food that we're eating a lot of, or just the way we're socializing with our friends,

• 1:13:02Dr. Nicole LePera?

  you know, so modifying, I think, anything that is lifestyle based is a, and small steps. I mean, you might, you know, you're not gonna, I mean, some people might, you know, go clean out the pantry and have a completely different new set of options. Some people might just decide, make one nut choicy, one less thing that they know is problematic, or eat out one less time, or say no to one rager at the bar. I mean, whatever it is, right? It starts small. And then I always think consciousness.

• 1:13:29Lewis Howes?

  Yeah.

• 1:13:29Dr. Nicole LePera?

  Developing some habit of being aware, getting eyes, practicing that self-observation so that you can get clarity into your stuck points, into your subconscious, into those deeper wounds, and then you really can start to make those deeper level shifts.

• 1:13:43Lewis Howes?

  Sure, sure.

• 1:13:44Dr. Nicole LePera?

  But it is daily. So that's what I think it is. I mean, it's picking just one area. I always will say focused attention, even though a lot of us like to think that we're great multitasking, focus attention on one area and develop some consistency. I know people hate this, but you're not going to do things for three days and have it down and this is your new habit. You're gonna probably, I mean, I don't look into the research. I know people go, "Oh, habits take 30 days, 28 days," whatever. Habits take as long until you're, that's become into your life. You know what I mean? So just focus on one thing. Remove one of the problems in your world in a small way for a consistent amount of time, then build on it. I always do what I call a foundational approach with the clients that I work with in my own journey, and I suggest we do that. Just pick one area and you can always build and expand. It empowers you on the way.

• 1:14:28Lewis Howes?

  Yeah, it's powerful. What's your vision for the future now that you've spent the last year building years of work into and sharing it into the world? It sounds like once you set yourself free with these boundaries, you really set your ideas free to create an abundance in your life. So what's the next, what's the vision for you moving forward?

• 1:14:47Dr. Nicole LePera?

  Absolutely. So I'm hoping to release some courses now to give some people a little bit more of a self-directed healing journey, you know, aside from just the squares. I mean, so all the content that I've always been putting out there was everything I would use in sessions with clients. I didn't have a secret arsenal that if you got to work, "Oh, there's a real magic elixir." You know, so I was always putting it out there and I always intend to do that, but I want to come up with some coursework so that people can have a bit more of a structure, kind of workshop their way through subconscious, reparenting. I want to do some things on partnerships and relationships because I think these are all interconnected. So I'm gonna fold out some courses. I want to, I've shifted away or I stopped taking individual clients about two months ago now.

• 1:15:29Dr. Nicole LePera?

  And I'm shifting into a group model. I think humans heal very well in groups, so I want to start to offer some virtual groups again where people can pace themselves through a healing journey. So just very much expand the tools and the, I guess, reach of the tools in a way so that any human, I also want to over time start to shift into teaching a little bit more in a structured fashion, workshops and things like that for the practitioners.

• 1:15:55Lewis Howes?

  Sure, that's great.

• 1:15:56Dr. Nicole LePera?

  Start to update, you know, because again, I'm not trying to change the school system or the school structure and that's just not my, my time on this planet, but I do want to make sure that clinicians out there are equipped to start to use some of these more holistic methods, so.

• 1:16:08Lewis Howes?

  And you have a thing called the Future Self Journal, right? So how can people get this? It's free.

• 1:16:14Dr. Nicole LePera?

  Yeah.

• 1:16:14Lewis Howes?

  Download these templates.

• 1:16:15Dr. Nicole LePera?

  Absolutely, absolutely. So the Future Self Journal, so my main hub is the Instagram at the.holisticpsychologist.

• 1:16:21Lewis Howes?

  Do you have a website too?

• 1:16:22Dr. Nicole LePera?

  Up there, I have a link tree, so you can get to my website at yourholisticsychologist.com and signing up for the email list on that website. But I believe I have that in a link tree in my Instagram that you can also access that. And I'm always doing swipe up. So that is what comes upon signup for the email. And it's a template. It takes you through what I call future self journaling, which is a bit of a spin on good old fashioned journaling where we journal about our past, our daily experiences, our feelings. This was me really starting to make a pivot and explore ways to use a journaling practice to increase consciousness around future change. So.

• 1:17:02Lewis Howes?

  It's powerful.

• 1:17:03Dr. Nicole LePera?

  It's a really cool, and people are really getting some, some pretty good impact with it. But the same thing, like I always say, it's, it's a tool to be used every day to set ourselves up to be more conscious throughout the day to make change. It's not a magic journal. I wish, I mean, believe me, if I, if I had the, if I found out the magic journal, I'd be releasing that, but it does not exist. So that's what I often say. But it's, it's definitely, I think, an impactful tool. I used it myself in healing and it's a cool thing.

• 1:17:27Lewis Howes?

  Powerful.

• 1:17:27Dr. Nicole LePera?

  Yeah.

• 1:17:28Lewis Howes?

  So people can get that there, yourholisticsychologist.com. They can follow you on Instagram. You're gonna have courses, workshops in the future. You just did your first kind of pop-up workshop in Venice.

• 1:17:39Dr. Nicole LePera?

  Yeah, yeah, yeah.

• 1:17:39Lewis Howes?

  Hundreds of people came out, moved, inspired. So you'll be doing more of those. I'm sure you'll have lists of your events in the future on your website.

• 1:17:46Dr. Nicole LePera?

  For sure. Yeah. I'm gonna do one in Philly because I have to represent.

• 1:17:50Lewis Howes?

  You gotta do it.

• 1:17:51Dr. Nicole LePera?

  And I'm actually headed up to New York in a couple of months too, and I'll do one while I'm up there.

• 1:17:55Lewis Howes?

  I bet you'll have your least amount of people that show up in your hometown.

• 1:17:58Dr. Nicole LePera?

  I'd like to see.

• 1:17:59Lewis Howes?

  For some reason.

• 1:18:00Dr. Nicole LePera?

  Uh huh.

• 1:18:00Lewis Howes?

  You always get the least, maybe I prove me wrong, but I always.

• 1:18:03Dr. Nicole LePera?

  I'm actually interested because I have a couple colleagues and things that I know are interconnected. But I do have people randomly like, oh, you're Philly, I'm Philly too, or I'm New Jersey.

• 1:18:10Lewis Howes?

  Yeah, yeah.

• 1:18:10Dr. Nicole LePera?

  So I'm interested to see, I'm actually have to figure out where the hell I'm going to do it in Philly. The beach was beautiful here. I was like, oh, it's a beach.

• 1:18:15Lewis Howes?

  Nice.

• 1:18:16Dr. Nicole LePera?

  It's nice and big, but I'll figure it out. But I want to make that a habit of pretty much everywhere I travel.

• 1:18:21Lewis Howes?

  That's great.

• 1:18:21Dr. Nicole LePera?

  My goal is to be able to provide part, I mean, for me to meet people and to have that interface. Cause I love meeting the humans behind the incredibly supportive accounts that are on the other side of the Instagram. But also to have, it was beautiful yesterday. I was watching humans connecting and exchanging numbers and.

• 1:18:38Lewis Howes?

  It's amazing.

• 1:18:38Dr. Nicole LePera?

  You know, maybe if you can get some support, it can be really lonely is something that I've lived to myself. As I started to evolve out of some relationships, I was looking around, I'm like, oh shit, I don't know. I don't know how many people left, you know? So when I went on Instagram, part of it was a little bit of, you know, I wanted to find other people out there that were.

• 1:18:55Lewis Howes?

  Yeah.

• 1:18:55Dr. Nicole LePera?

  Whether or not struggling or healing in the same way that I was, because I was start to make, because I was doing, shifting the way I was living. That meant that I maybe wasn't at all the happy hours or I'm not out with my friends doing what they're doing. So I was looking around, I don't really have that many people. So I think it's a beautiful way. And the community that has really been created, I'm mind blown every day. They're incredibly supportive.

• 1:19:16Lewis Howes?

  It's amazing. Yeah.

• 1:19:17Dr. Nicole LePera?

  Incredible.

• 1:19:17Lewis Howes?

  You're doing amazing work.

• 1:19:18Dr. Nicole LePera?

  Thank you.

• 1:19:18Lewis Howes?

  Why wouldn't I acknowledge you for, geez, you just serve a lot of people, Nicole, and it's really inspiring. I think a lot of people are healing for the first time on Instagram of all places. They're able to find wisdom that you're creating, whether it be through your Instagram TV guided breathing meditations, or just the, the, the images you put out are so simple. You make complicated things so easy to digest where it's like, oh yeah, why didn't I think about this? And so I acknowledge you for putting yourself out there, for creating boundaries in your life and relationships that probably you felt very conflicted and guilty for years to decide that. But creating freedom for yourself is now healing the world.

• 1:20:02Lewis Howes?

  And I think I'm really, I'm really inspired by your decisions and your consistency in showing up for all of us. So I acknowledge you for your gift. Yeah.

• 1:20:11Dr. Nicole LePera?

  That means a lot. And one of my goals was always to make, because I think. Or I know, put it this way, that a lot of this material can feel overwhelming and confusing in the way that it's talked about in some traditional ways, you know? It's not understandable, it's not like, and if it is understandable, it's, okay, well, now what? So hearing that I'm able, and I'll tell you, those memes, those cute little memes that now I've, I can do very much efficiently were the bane of my existence.

• 1:20:34Lewis Howes?

  Took a lot of time for hours.

• 1:20:35Dr. Nicole LePera?

  They were talking about like, three hours a goddamn little square. When I first got on Instagram, I was like, oh, I can't, I can't sustain. I made a promise to myself, I was gonna post, you know, I think it was like two or three, I might have started out with three times a day. And I was holding myself up to that promise, but I mean, my eyes were bleeding, trying to figure out the program and how to present the content. Now I'm in a flow.

• 1:20:52Lewis Howes?

  You got a flow, yes.

• 1:20:53Dr. Nicole LePera?

  So, thank you for, I made it look very much easier than it was behind the scenes. I was like, cck.

• 1:20:57Lewis Howes?

  Yeah, it's crazy. This question's called the three truths. So imagine it's your last day on earth, many years away from now, you get to pick the day. You can be a hundred, two hundred years old, doesn't matter, but someday you gotta go. You've created everything you wanna create in your life, your future self has been manifested, you've healed everything, you've traveled, done what you wanna do, but for whatever reason, you gotta take it all with you. So all your work, all your messages, your Instagram account, books, everything you create, it's gotta go with you. So no one has access to any of your content anymore. But you get to leave behind three lessons that you'd share with us. What would you say are the three things that you'd wanna share behind what I like to call three truths?

• 1:21:41Dr. Nicole LePera?

  Yeah, absolutely. I love this question. So, the first one that comes to mind most intuitively is how life in this moment is life. That was something that was really impactful for me when I first discovered the concept of mindfulness with this idea of just being present. I think that's an incredibly powerful truth, and the more we can each embrace that, I think that that speaks kind of to life, really. So, now, the present moment, I think that's definitely one of my truths. Another truth is that we're each unique, amazing, good enough intuitive humans. I think a lot of us don't have come to be conditioned out of that belief. Me included as well.

• 1:22:26Dr. Nicole LePera?

  I thought I was a million things, based on what I was told or the experiences that I've had that aren't what this concept, elusive concept of authentic self, I don't, I don't believe that was my authentic self. So, I think a truth is that we all have an authentic self beneath it all. And then, I guess, healing takes work. Life takes work. Effort, consistent effort. I'm always the speaker of this truth. And I think that's a hard one. And honestly, this was not one that I came by easily. Whether it's messaging that I've heard, my mom's voice in my ear, I had all the reasons. And a lifetime of things coming easy, I'll be honest. School came easy for me,

• 1:23:06Dr. Nicole LePera?

  sports came easy for me. I didn't have to work so hard in some areas. So this truth was a hard one for me to swallow, was that things are hard. And I know how to show up for hard things and to make a consistent effort. And it is incredibly valuable to do that. And I think that's the truth, again, of healing and of life, really.

• 1:23:24Lewis Howes?

  Yeah, that's great. Love those. Final question, what's your definition of greatness?

• 1:23:29Dr. Nicole LePera?

  Yeah, so as per the end of this conversation, my definition of greatness is healing. I think our older wounds and being able to show up daily to consciously create ourself. I think that's incredible. That's empowerment. I think that's what the purpose of this journey is. And I would definitely call that greatness.

• 1:23:50Lewis Howes?

  Love it. Dr. Nicole, thank you so much. Appreciate you.

• 1:23:53Dr. Nicole LePera?

  Amazing, Lois. Thank you for having me.

• 1:23:54Lewis Howes?

  Appreciate it.

• 1:24:00Lewis Howes?

  My friends, I hope you feel more at peace in your hearts. I hope you've learned how to heal yourself and break free of your emotional cycles, the boundaries, the other challenges that you've been facing in your life. And now I hope you have some tools and practices so that you can move forward and recover much quicker in your emotional life and in your relationships. If you enjoyed this, do me a favor and share it on your Instagram story. Tag me at Lewis Howes and tag The Holistic Psychologist. Let Nicole know what you thought about this. Share your thoughts by leaving a couple comments on the page as well. And send this to one friend.

• 1:24:40Lewis Howes?

  One friend you think this could help and support in their emotional day to day or mental challenges they might be facing. This is all about self-love, self-healing, creating boundaries, and waking up from the things that are holding you back. That are keeping you from the life that you want to live. So take this link, lewishouse.com/844, or the link on the Apple Podcast or Spotify, wherever you're listening to this, and just text one friend. Text one friend and say, "Hey, I was thinking about you today. I think you'd enjoy this episode. Let me know what you think. What was the biggest takeaway for you?" Send that text and connect with someone. Be a giver today to someone. You can be a champion in someone's life.

• 1:25:23Lewis Howes?

  You can be the person that gives them a tool to help them improve their life. So be a giver today and share this with one friend. Also, if you enjoyed this specific episode, please go to Apple Podcast and leave a review. Leave your comments. Let me know what we can do to make this better and how we can improve. It doesn't matter if you leave a one-star review or you five-star review like most people. I just want to hear from you. I want to learn how we can improve and how we can make it better for your life. We're constantly looking to grow. We're constantly looking to help more people. So thank you for your reviews and your comments and for sharing this with your friends and on social media. Big thank you again to Nicole. She continues to blow up and she is going to make a massive impact on the world. I know it.

• 1:26:08Lewis Howes?

  So make sure to share this with your friends so she gets a lot of love as well. This week, we've got the Summit of Greatness happening in Columbus, Ohio. So if you are coming, I am so excited to see you there. If you haven't got your ticket yet, it's not too late. You can sign up. You can make it to Columbus and be there for the weekend for all the celebration, surprises, the incredible people that you're going to meet who will be lifelong friends, the speakers, the workout leaders, the workshop leaders, the closing party. It's going to be a celebration. I hope to see you there. Summitofgreatness.com. Get your ticket for this week or get your ticket for next year. You can sign up there for next year as well. And to bring it back to the beginning, Julia Cameron said, "What we focus on, we empower and enlarge. Good multiplies when focused upon.

• 1:26:54Lewis Howes?

  Negativity multiplies when focused upon. The choice is ours. Which do we want more of?" If you want more healing, focus on peace and love. If you want more chaos, then focus on the negative things in your life and keep thinking about them. Your mind is the answer. What you put in your mind, negative thoughts or positive thoughts, will dictate the environment and the results in your life. I hope you enjoyed this episode. Know that I love you so very much and you know what time it is. It's time to go out there and do something great.