8. Family, Food, and the Nervous System: Finding Regulation Around the Table

The day before Thanksgiving, or any family gathering, can stir up more than recipes and to-do lists. Our nervous system remembers past experiences and prepares us for what’s ahead, often long before the moment arrives.In this episode, Leanna shares how family, food, and the body intertwine and why our survival patterns at the table are never random. You’ll hear personal reflections, somatic insights, and a gentle guided practice you can use to find your way back to regulation, no matter what dynamics unfold.Together, we’ll explore:How your nervous system “preps” for the holidays before they even happenWhat fight, flight, freeze, and appease can look like around the tableWhy food can become both comfort and protectorA one-minute grounding and Brainspotting resource practice you can use anytimeHow gratitude anchors safety in the present momentThis episode closes with a powerful reminder:You can’t control the energy in the room, but you can care for your own nervous system.Referenced Research & ReadingsEmmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. New York: W. W. Norton.Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers (3rd ed.). New York: Henry Holt.Siegel, D. J. (1999). The Developing Mind: How relationships and the brain interact to shape who we are. New York: Guilford Press.Yehuda, R., Daskalakis, N. P., Bierer, L. M., et al. (2016). Holocaust exposure induced intergenerational effects on FKBP5 methylation. Biological Psychiatry, 80(5), 372–380.💛 Takeaway Quote“Gratitude isn’t pretending everything is fine; it’s allowing the body to recognize what is still safe, still steady, still good.”Join the NeuroHeir Membership todayConnect with me: Instagram → @aligningwithleannaWebsite → leannahunt.comDisclaimer: Although I am a licensed Associate Clinical Mental Health Counselor, The NeuroHeir℠ Podcast is not a substitute for therapy, counseling, or medical treatment. The tools and practices I share are for educational and coaching purposes only. Every nervous system is unique, and what we discuss on this podcast should not replace your own individual therapeutic work or professional support.The focus of this podcast is my coaching work, which centers on education, nervous system practices, and generational healing tools designed to support—not replace—your personal journey with a qualified provider.If you are struggling with your mental health or experiencing overwhelming emotions, please seek support from a licensed professional in your area. You don’t have to do this work alone.