Episode 37 - Gratitude

Introduction: Why Gratitude Isn’t “Fluffy”, It’s Foundational

If you had told me years ago that gratitude would become one of the most powerful wellness tools in my life (right alongside mushrooms, nervous system regulation, and intentional living), I might have smiled politely and moved on.

Gratitude sounds soft.

Gentle.

Nice.

But after years of personal experience, scientific research, and countless conversations inside The Eversio Experience Podcast, I now know this truth:

Gratitude is not passive. It is active. It is physiological. And it is life-altering.

At Eversio Wellness, we believe there’s a mushroom for every moment, and a practice that supports every phase of healing. Gratitude is one of those practices that costs nothing, requires no equipment, and yet produces measurable changes in the brain, nervous system, immune system, and heart.

This episode, and this blog, was born from a simple intention:
To remind you, at the beginning of a new year or a new chapter, that gratitude is one of the most accessible tools you have to feel better right now.

Not someday.

Not when life is perfect.

Right now.

The Moment That Changed Everything: Gratitude vs. Being “Thankful”

I want to start with a story, because gratitude isn’t just a concept, it’s a felt experience.

A few nights ago, I attended a yoga class at a studio I’ve been going to for years. There was a new instructor, and the class felt different. As we settled onto our mats and closed our eyes, she gently placed her hands on my shoulders.

And without warning — tears streamed down my face.

That wasn’t politeness.

That wasn’t “thank you.”

That was authentic gratitude.

It had been years since a yoga teacher had used hands-on adjustments, something many of us lost during COVID-19. I didn’t realize how deeply my body missed that simple, human connection.

That moment changed the entire class.

It changed how I felt in my body.

And it reminded me of something essential:

Gratitude lives in the body — not the mind.

Later, sitting in my car, I felt compelled to message the studio manager and express how meaningful that moment was. Not because I should, but because gratitude asked to be expressed.

And that’s the difference.

Being thankful is polite.

Gratitude is embodied.

What Happens in the Brain When You Feel Gratitude

Gratitude isn’t imagined.

It’s measurable.

When we experience genuine gratitude, several key regions of the brain activate:

• Medial Prefrontal Cortex – emotional regulation and decision-making
• Anterior Cingulate Cortex – empathy and social connection
• Ventral Tegmental Area (VTA) – dopamine and reward pathways
  

One of the most powerful studies on gratitude came from UC Berkeley (2015), where researchers found that people who practiced gratitude for just three weeks showed lasting changes in these brain regions months later.

Even more fascinating?

Some participants didn’t feel grateful at first — yet their brains still changed over time.

It’s as if the brain says: “Keep going. I’ll catch up.”

Gratitude Builds Neuroplasticity

Neuroplasticity is your brain’s ability to rewire itself.

Gratitude strengthens neural pathways associated with:

• Resilience
• Emotional balance
• Optimism
• Calm
  

No pharmaceuticals required.

No perfection needed.

Just repetition.

Gratitude and the Nervous System: Your Body’s Safety Signal

This is where many people feel gratitude almost immediately.

Gratitude activates the parasympathetic nervous system — the “rest and digest” state that tells your body:

You are safe.

When gratitude is present:

• Heart rate slows
• Breath deepens
• Cortisol drops
• Inflammation markers decrease
  

The vagus nerve, which runs from the brain through the heart, lungs, and gut, responds directly to appreciation.

A 2021 study published in Brain, Behavior, and Immunity found that consistent gratitude practices were linked to:

• Lower inflammatory biomarkers
• Improved immune function
  

When stress quiets, clarity returns.

When the body feels safe, healing follows.

Gratitude, Heart Health, and HRV

There’s also compelling research connecting gratitude to heart rate variability (HRV) — one of the best markers of nervous system resilience.

A 2016 UC San Diego study asked heart attack survivors to keep a daily gratitude journal for eight weeks.

The results?

• Improved HRV
• Reduced inflammation
• Greater emotional resilience
  

If you wear an Oura Ring, Whoop, or similar device and you’ve tried everything to raise your HRV, gratitude might be the missing piece.

 

Gratitude Is Not Toxic Positivity

This part matters deeply.

Gratitude is not pretending everything is okay.

It is not bypassing pain.

It does not silence grief, anger, or frustration.

Gratitude simply allows your nervous system to recognize what is supportive — even when life feels chaotic.

It’s a recalibration, not a denial.

You can hold:

• Grief and gratitude
• Fear and appreciation
• Uncertainty and hope
  

Both can coexist — and often must.

Micro-Practices: How to Build Gratitude Into a Busy Life

This isn’t about adding another hour-long ritual to your to-do list.

These are micro-moments that integrate seamlessly into real life.

 

1. Transition Gratitude

Every time you move from one space to another (your car, a meeting, another room), name one thing you appreciate.

This creates neurological “checkpoints of calm.”

 

2. The 10-Second Morning Reset

Before reaching for your phone:

1. Place one hand on your heart
2. Feel genuine gratitude for one specific thing
3. Stay with it for 10 seconds
   

This practice has been shown to positively influence morning cortisol patterns.

 

3. Gratitude While Eating

Choose one moment during a meal to appreciate:

• A flavour
• A texture
• The journey the food took to reach you
  

Gratitude improves digestion by activating rest-and-digest mode.

And if someone made the meal for you?

That appreciation changes everything.

 

4. Gratitude on Your Commute

Stuck in traffic?

Walking to work?

Train your brain to scan for:

• Beauty
• Architecture
• Nature
• Sky
  

This retrains the mind from threat-scanning to beauty-scanning.

 

5. The Gratitude Text

Send one message per day telling someone what you appreciate about them.

Research shows this boosts serotonin for both the sender and the receiver.

Connection is medicine.

 

6. Evening Reframe

Ask yourself:

• What surprised me today?
• What supported me?
• What challenged me in a way that helped me grow?
  

This reframes the day and shifts your chemistry before sleep.

As Dr. Joe Dispenza says: “You need the challenge to change.”

 

7. Gratitude Anchors

Choose an object you use daily (i.e. keys, water bottle, jewelry), and every time you touch it, pause for appreciation.

These anchors quietly rewire your baseline state over time.

The Compound Effect of Gratitude

When practiced consistently, gratitude:

• Reduces baseline stress
• Improves sleep quality
• Enhances emotional resilience
• Boosts dopamine and serotonin
• Strengthens relationships
• Lowers inflammation
• Builds optimism and self-trust
  

If gratitude were a supplement, it would be flying off shelves.

And the best part?

You already have access to it.

A Story of Gratitude in Motion: Paying It Forward

Two years ago, I was in a Starbucks drive-thru when the barista handed me my drink and said:

“The person ahead of you already paid for you.”

The gratitude that flooded my body was instant.

Inspired, I paid for the person behind me.

The barista teared up and said:

“You’re the 22nd person in a row.”

One small act.

One ripple.

Endless impact.

This is how gratitude works in the real world.

 

Our Invitation to You

Right now — pause.

What is one thing, in this exact moment, that you can feel grateful for?

Let it soften you.

Notice your breath.

Notice your shoulders.

That tiny shift matters.

Join the Eversio Gratitude Challenge

At Eversio HQ, we’re launching a 25-day Gratitude Challenge starting January 6th.

You’ll receive:

• A daily gratitude bingo challenge
• Community connection
• Instagram prompts
• Entry to a special giveaway as our thank-you to you
  

Because healing is more powerful when we do it together.

We'll be announcing the launch on our Instagram here.

 

A Final Thank You

We are deeply, authentically grateful for this community.

For every listener.

Every review.

Every story shared about how mushroom wellness is changing lives.

If this episode resonated, share it with someone you appreciate.

Let that be your first act of gratitude today.

Sending you love, connection, and gratitude.

Be well.