In Your Bones™ with Vivian Doan

Lunar New Year & the Reticular Activating System: Why Your Brain Shapes Posture & Pain

As we step into Lunar New Year, Vivian explores why tone, language, and expectation are not just cultural traditions — they are neurological design. In this Season One finale of In Your Bones, she bridges Vietnamese Tết traditions with modern neuroscience, explaining how the Reticular Activating System (RAS), predictive processing, and brain-body signaling shape posture, pain, and perception. If you found this podcast through scoliosis, strength training, chronic pain, or nervous system work, this episode connects the dots between brain health and physical resilience. You’ll learn why strengthening alone does not reorganize a system that is constantly preparing for threat — and why the brain is the true starting point for posture, balance, and pain regulation. Season One was about awareness.  Season Two begins the deeper training. Chúc Mừng Năm Mới. In This Episode * Intersection of Lunar New Year traditions & neuroscience * What the Reticular Activating System (RAS) does and how it filters reality * How internal language influences muscle tone and pain perception * Predictive neuroscience and why two people with similar scans experience pain differently * How the brain affects posture, balance, digestion, and hormone regulation * The difference between training muscles and training the brain * What Season Two will explore: vision, balance, gait, proprioception, and facial mapping Research & References Mentioned * Candace Pert — Molecules of Emotion * Ethan Kross — Research on self-talk and emotional regulation * Nathaniel Zinsser — Performance psychology and instructional self-talk * Predictive processing models in pain neuroscience * Reticular Activating System (RAS) Season Two Preview Season Two goes deeper into how your brain maps stability, balance, and spatial awareness — and how that shows up in your body. We’ll explore: → how your vision influences posture and movement → how your sense of balance shapes how stable (or unstable) you feel → how gait patterns reveal the way your brain organizes your body → how long-standing adaptations show up in your face, posture, and tension patterns But more importantly… This season is about helping you recognize yourself inside these patterns. Because once you see it, you can change it. The podcast will help you understand what’s happening. The work we do inside SCOLIOFITNESS 2.0 is where you actually train it. Chúc Mừng Năm Mới.  🔗 Connect with Vivian: * Website: https://www.daywithviv.com/ [https://www.daywithviv.com/] * Instagram: @daywithviv [https://www.instagram.com/daywithviv/] * YouTube: @scoliofitness [https://www.youtube.com/scoliofitness] * Get your free guide: 5 Simple Stretches for Your Spine [http://bit.ly/5SimpleStretches] 💌 Loved this episode? Share it with someone whose body could use this conversation.  💬 Have a question or topic you want Vivian to explore? DM her or drop a voice note @daywithviv [https://www.instagram.com/daywithviv/] Disclaimer: Everything shared on this podcast is meant for education and awareness — not medical advice. Always consult your licensed healthcare provider before making changes to your treatment or wellness routines.

Beyond the Brace: A Teen’s Journey with Scoliosis, Strength & Self-Trust

Being diagnosed with scoliosis as a teenager can change how you see your body, and yourself, overnight. In this episode of In Your Bones™, Vivian is joined by Thea, a longtime SCOLIOFITNESS client who began working with her at just 13 years old. Now 18, Thea reflects on her journey through diagnosis, bracing, physio, and what it really took to rebuild trust in her body. This conversation goes far beyond curves and X-rays. Together, they talk about: * What it feels like to grow up wearing a brace * The emotional toll of constant monitoring and uncertainty * Why traditional physio didn’t feel sustainable * How breathwork, strength, and brain-based practices changed everything * And what it means to work with your body instead of against it You’ll hear honest reflections on pain, identity, motivation, and how scoliosis care often misses the emotional and nervous system pieces, especially for teens. Most importantly, this episode is about empowerment and learning how to feel safe, strong, and capable in your own body again. In This Episode, We Cover: * What it’s like to be diagnosed with scoliosis at 12 * The physical and emotional impact of bracing during adolescence * Why repetitive physio can feel discouraging or unsustainable * How relying on a brace can disconnect you from your own strength * The role of breathwork in core strength and nervous system regulation * How applied neurology (eye exercises, test–retest methods) influences posture and mobility * What helped reduce curve progression * Letting go of fear, resentment, and avoidance around scoliosis * Advice for teens and parents navigating a new diagnosis This Episode Is For You If: * You or your child has been diagnosed with scoliosis * You’ve worn (or are wearing) a brace and felt frustrated, uncomfortable, or disconnected from your body * Physical Therapy feels boring, rigid, or hard to stick with * You want a more holistic, nervous-system-informed approach to scoliosis What You’ll Walk Away With: * A deeper understanding of how scoliosis affects both body and mind * Validation that your experience, physical and emotional, matters * Insight into why safety, breath, and nervous system health are foundational * Hope that strength, confidence, and freedom are still possible Resources Mentioned: * SCOLIOFITNESS™ — Vivian’s signature brain–body approach to scoliosis * Applied neurology techniques (eye exercises, test–retest methods) * Ski-specific and functional strength training for scoliosis and hypermobility Coming Up Next… (Season Finale) In the final episode of Season 1, Vivian reflects on alignment... not just of the spine, but of life, habits, and identity... and shares what’s coming in Season 2 of In Your Bones™. 🔗 Connect with Vivian: * Website: https://www.daywithviv.com/ [https://www.daywithviv.com/] * Instagram: @daywithviv [https://www.instagram.com/daywithviv/] * YouTube: @scoliofitness [https://www.youtube.com/scoliofitness] * Get your free guide: 5 Simple Stretches for Your Spine [http://bit.ly/5SimpleStretches] 💌 Loved this episode? Share it with someone whose body could use this conversation.  💬 Have a question or topic you want Vivian to explore? DM her or drop a voice note @daywithviv [https://www.instagram.com/daywithviv/] Disclaimer: Everything shared on this podcast is meant for education and awareness — not medical advice. Always consult your licensed healthcare provider before making changes to your treatment or wellness routines.

How to Slow Down Time: Presence, Gratitude & the Neuroscience of Novelty

Ever feel like life is moving faster than you can keep up with? Like time’s flying, your days blur together, and before you know it — another month’s gone? In this episode of In Your Bones™, Vivian explores the neuroscience and embodiment of slowing down time — through presence, gratitude, and novelty. Learn how to rewire your brain to experience life more fully, reduce stress, and regulate your nervous system naturally. Vivian shares her own story of moving from “New Year, New You” hustle energy to a grounded rhythm that’s rooted in joy and awareness. You’ll also hear science-backed tools to help you feel more present, connected, and alive in your body — right now. What You’ll Learn: * Why time feels like it’s speeding up and how to stretch it back out * How presence and mindfulness rewire your brain for calm and focus * The neuroscience of gratitude and neuroplasticity * Why balancing novelty and routine supports emotional health * How gratitude improves dopamine, serotonin, and stress regulation * The Huberman-inspired story-based gratitude method that deepens empathy and connection This Episode Is For You If: * You’re tired of feeling rushed and disconnected from your body * You want to reduce stress and anxiety through nervous system regulation * You’re curious how gratitude and mindful movement can rewire your brain * You’re craving simple ways to reconnect and slow time down You’ll Walk Away With: * A daily practice to make time feel slower, fuller, and more intentional * Tools to build emotional resilience through gratitude and presence * Insight into how your brain-body connection shapes your experience of time * A reminder that slowing down isn’t about doing less — it’s about living deeper Resources Mentioned: * Harvard gratitude studies on neuroplasticity * Dr. Andrew Huberman’s research on narrative-based gratitude * Vivian’s “Gratitude Walk” practice * In Your Bones™ Episode 4: Gut Health & Presence Your Radiance Ripple Challenge: Each day this week, try one small novelty and one moment of gratitude. Change your route. Try a new recipe. Tell someone a story about when they helped you — and notice how it slows time down. Because presence and gratitude aren’t luxuries — they’re lifelines. Coming Up Next Episode: Healing Scoliosis Through the Brain-Body Connection In the next episode of In Your Bones™, Vivian welcomes her first guest who will be sharing her story with scoliosis, bracing, and using brain-body practices to not just stop the progression of her curve, but reduce it and alleviate pain too.  🔗 Connect with Vivian: * Website: https://www.daywithviv.com/ [https://www.daywithviv.com/] * Instagram: @daywithviv [https://www.instagram.com/daywithviv/] * YouTube: @scoliofitness [https://www.youtube.com/scoliofitness] * Get your free guide: 5 Simple Stretches for Your Spine [http://bit.ly/5SimpleStretches] 💌 Loved this episode? Share it with someone whose body could use this conversation.  💬 Have a question or topic you want Vivian to explore? DM her or drop a voice note @daywithviv [https://www.instagram.com/daywithviv/] Disclaimer: Everything shared on this podcast is meant for education and awareness — not medical advice. Always consult your licensed healthcare provider before making changes to your treatment or wellness routines.

Let's Walk It Out — A Moving Meditation for Grounding, Clarity & Forward Motion

In this special meditative episode of In Your Bones™, Vivian guides you through a walking practice designed to help you drop out of your head and back into your body. This isn't about "going for a walk." This is about walking with intention. Whether you're walking through the woods, around your block, or just pacing your backyard — this practice helps you regulate your nervous system, re-anchor into your senses, and remember what it feels like to move forward with clarity (not urgency). This is the reset you need as we close out the year, reflect on what we've carried, and step into what's next. What You'll Experience: * A guided walk you can return to anytime you feel disconnected or dysregulated * Breathwork, affirmations, and somatic cues woven into each step * A body-based reset to mark transitions between seasons or chapters * Nervous system regulation through slow movement and sensory awareness This Episode Is For You If: * You've been feeling scattered, stuck, or overstimulated * You're craving a reset that's gentle and grounding  * You want to feel more present in your body and more clear in your direction * You're reflecting on the year and ready to step forward with intention Listener Invitation: Walk it. Then tell me what shifted. Post on Instagram or tag @daywithviv [https://www.instagram.com/daywithviv/] — I want to hear how this landed. Coming Up Next Episode: In the next episode of In Your Bones™, Vivian explores the neuroscience and embodiment of slowing down time — through presence, gratitude, and novelty. Learn how to rewire your brain to experience life more fully, reduce stress, and regulate your nervous system naturally. 🔗 Connect with Vivian: * Website: https://www.daywithviv.com/ [https://www.daywithviv.com/] * Instagram: @daywithviv [https://www.instagram.com/daywithviv/] * YouTube: @scoliofitness [https://www.youtube.com/scoliofitness] * Get your free guide: 5 Simple Stretches for Your Spine [http://bit.ly/5SimpleStretches] 💌 Loved this episode? Share it with someone whose body could use this conversation.  💬 Have a question or topic you want Vivian to explore? DM her or drop a voice note @daywithviv [https://www.instagram.com/daywithviv/] Disclaimer: Everything shared on this podcast is meant for education and awareness — not medical advice. Always consult your licensed healthcare provider before making changes to your treatment or wellness routines.

Why Your Gut Craves Warm Food in Winter (And What Happens When You Fight It)

We’ve all been there — that bloated, uncomfortable feeling after a meal. But what if it’s not actually about what you ate... and more about how and when you ate it? In this episode of In Your Bones™, Vivian shares how years of chasing supplements and biohacks led her back to the wisdom she grew up with — warm food, slow meals, and mindful eating. From her Vietnamese roots to the latest neuroscience, she unpacks why eating seasonally and supporting your nervous system can completely transform your digestion, mood, and energy. You’ll learn how your gut is constantly talking to your brain, why stress and artificial light can wreck your digestion, and how returning to warmth, rhythm, and connection can heal your gut from the inside out. What You’ll Learn: * Why your gut struggles in winter (and how cold foods signal stress to your body) * How your brain and gut communicate through the vagus nerve * The circadian connection between light, melatonin, and digestion * Why warm, slow, connected meals improve gut health and emotional balance * 5 daily practices to support your gut-brain axis — no supplements required This Episode Is For You If: * You’ve been feeling bloated, sluggish, or anxious — even with a “healthy” diet * You’re curious about how Traditional Chinese Medicine meets neuroscience * You want to understand your body’s seasonal rhythms and how to eat accordingly * You’re ready to create a calmer, more connected relationship with food Resources Mentioned: * Free Workshop: Retrain Your Brain - Learn 3 neuro drills to activate your vagus nerve and improve digestion by shifting your body into “rest and digest.” * DM "WORKSHOP" on Instagram @daywithviv [https://www.instagram.com/daywithviv/] or email viv@daywithviv.com [ viv@daywithviv.com] to save your spot. * SCOLIOFITNESS™ — Vivian’s signature program blending physical therapy, neuroscience, and holistic movement for scoliosis and chronic pain. DM for details. Coming Up Next Episode: Get ready for a special Walking Meditation episode — designed to help you connect with your body and anchor back into your rhythm as we enter the new year. 🔗 Connect with Vivian: * Website: https://www.daywithviv.com/ [https://www.daywithviv.com/] * Instagram: @daywithviv [https://www.instagram.com/daywithviv/] * YouTube: @scoliofitness [https://www.youtube.com/scoliofitness] * Get your free guide: 5 Simple Stretches for Your Spine [http://bit.ly/5SimpleStretches] 💌 Loved this episode? Share it with someone whose body could use this conversation.  💬 Have a question or topic you want Vivian to explore? DM her or drop a voice note @daywithviv [https://www.instagram.com/daywithviv/] Disclaimer: Everything shared on this podcast is meant for education and awareness — not medical advice. Always consult your licensed healthcare provider before making changes to your treatment or wellness routines.