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Full Spectrum with Molly Kawahata

Systemic Impact Strategies
Full Spectrum with Molly Kawahata
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  • DR. KIM NOLAN—“The Moment I Chose to Stay” (A Buddhist Chaplain’s Journey Through the Veil), the Biological Power of Awe, How to Hack “Timelessness”
    We think of awe as rare. A sunset. A mountain peak. A fleeting high.But what if we’ve got it backwards?Awe isn’t just something that happens to you—it’s a biological lever hiding in plain sight. One that can decrease stress hormones, stretch time, and rewire attention.In this conversation, Dr. Kim Nolan—Buddhist chaplain, psychologist, and one of the most grounded people I’ve ever known—shows us how to spot the extraordinary buried in the ordinary.We talk about:✅ How awe can reduce cortisol, expand time, and make you kinder ✅ The two-part formula scientists use to define awe (and how to reverse-engineer it in your life)✅ How experiencing awe rewires your brain and makes decision-making easier✅ The “sacred ordinary” moments most people miss (but you won’t anymore)✅ Why awe might be one of the most powerful (and overlooked) wellness tools we haveIn this week’s How-To segment, I’ll break down:→ The 2-part formula behind awe—and why it’s not just about feeling “wow”→ What the science says about awe and time perception, connection, and burnout→ A method to train your brain to experience more awe, anywhereThis episode changed how I walk down the street, wait in line, and look into the distance. Because Kim’s right: Awe isn’t scarce—we’re just not looking where it lives.With eyes wide open, — Molly🧠 Get the takeaways straight to your inbox. My newsletter ‘What I Wish I Knew’ shares all the research + tools I use in my own life. Sign up at mollykawahata.com/join—🔗 View the full show notes at mollykawahata.com/podcast🎥 Video episodes available on YouTube—🔗 Follow for more:YouTube | Instagram | TikTok | LinkedInConnect with Kim:LinkedIn | TED Talk | UVM Faculty Page—🕒 Timestamps00:00 Accidentally wishing a man at CVS Happy Mother’s Day02:22 Introducing Dr. Kim Nolan03:48 Dr. Kim Nolan's Health Crisis and Awakening17:05 Exploring the Concept of Awe19:29 Awe in Everyday Life49:21 The Importance of Consistency49:40 The Playful Quality of Awe51:11 Minimizing Harm and Doing Good51:56 Age, Maturity, and Speaking Freely53:24 Moments of Awe in Vulnerability54:52 The Power of Small Acts of Kindness57:33 The Concept of Timelessness in Awe57:55 The Impact of Awe on Time Perception01:00:14 Practical Steps to Cultivate Awe01:03:32 The Role of Calling in Decision Making01:07:35 Recognizing and Trusting Your Calling01:13:41 Awe in Relationships and Everyday Moments01:21:32 The How-To: How to Harness Awe in Your Own LifeSend us a text
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  • The between stories: The 3AM White House epiphany - a story about climate, burnout, and the uncomfortable truth that fear might not be what moves us after all
    "Because really—why would anyone fight for a future they believe is already lost?”Welcome to The Between Stories—a series where I take you into moments from my life that shaped the themes we explore in the main episodes, and share the meaning I’m still trying to make from them. These are the in-between chapters that echo through everything you hear on the show.In this episode, I share a turning point that reshaped how I think about climate strategy, public engagement, and the emotional root of action. It’s about burnout, misplaced narratives, and the question that kept following me: How do you get people to act?This one’s for anyone who’s felt like the strategy isn’t landing—or like the real work starts with something more human than persuasion.There’s more ahead. There always is. — Molly—🧠 Get the takeaways straight to your inbox. My newsletter What I Wish I Knew shares all the research + tools I use in my own life. Sign up at mollykawahata.com/join—🔗 View the full show notes at mollykawahata.com/podcast🎥 Video episodes available on YouTube—🔗 Follow for more:YouTube | Instagram | TikTok | LinkedInSend us a text
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  • The Between Stories: Laughing on the Way to the ER–A Story About Denial, Bipolar Highs, and the Cost of Feeling Invincible
    A story about that moment of reckoning: when you finally ask yourself if the thing keeping you afloat is also the thing pulling you under.Welcome to The Between Series—a series where I take you into moments from my life that shaped the themes we explore in the main episodes, and share the meaning I’m still trying to make from them. These are the in-between chapters that echo through everything you hear on the show.In today’s story, I used to think the chaos was just part of me. Living with Bipolar II Disorder, I believed hypomania was the tradeoff for creativity, ambition, some kind of spark. Until an accident landed me in the ER laughing, with a brain contusion….and completely untouchable by reality.We talk a lot about strategy on this show—but the truth is, most of us are building things while still trying to make sense of who we are.This show isn’t just about answers—it’s about the questions we live through to find them.There’s more ahead. There always is. — Molly📬 Get Full Spectrum's actionable takeaways straight to your inbox. My newsletter What I Wish I Knew shares all the research + tools I use in my own life. Sign up at mollykawahata.com/join🔗 View the full show notes at mollykawahata.com/podcast🎥 Video episodes available on YouTubeFollow here for more:YouTube | Instagram | TikTok | LinkedInSend us a text
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  • HOPE SCIENCE Pt 2—WHEN IT ALL FEELS HOPELESS: How to Flip Fear-Based Goals, the Obama Effect, How Hope Saved $61M—and Could Save Us All
    I used to hate uncertainty. Whenever things felt hard, I’d assume they’d always be this hard. Like something in my brain just decided: this is how it is now. Forever.But one therapist, one sentence, one metaphor about tenuousness changed how I see it. This episode is about that shift—and how we can train ourselves to make it.Because hope isn’t about blind optimism. It’s about having a goal, believing you can get there, and finding a way forward—even if the path keeps changing. And if you know how to use it, you’ll get results.In Part 2 of my conversation with Dr. Chan Hellman, we talk about what it actually looks like to use hope as a tool when everything feels like it’s falling apart.We talk about:✅ A small decision Chan made during the pandemic that changed everything✅ The reality of fear-based goals and how to flip them✅ Why one of the most hopeful systems Chan has studied isn’t a person—it’s a bureaucracy✅ The unexpected way hope spreads through movements, teams, and recovery groups✅ What happened when Chan tracked down the teacher who unknowingly saved his lifeAnd then I break it all down in this week’s How-To segment, including:→ How to use the GAP formula to fix stuck projects, relationship tension, or anything that feels off→ The three questions to test if your goal is actually working for you→ Why relationships don’t fail from lack of effort—they fail from missing roadmaps→ And how to spot a pathways problem in disguise (plus what founders and high-performers tend to get wrong)This one left me thinking a lot about how we set goals, how we show up for each other, and what kind of future we actually believe we’re allowed to imagine.— MollyConnect with Chan:Website / LinkedIn / TED Talk / Book: Hope Rising📬 Get the takeaways straight to your inbox. My newsletter What I Wish I Knew shares all the research + tools I use in my own life. Sign up at mollykawahata.com/join🔗 View the full show notes at mollykawahata.com/podcast🎥 Video episodes available on YouTubeFollow here for more!YouTube | Instagram | TikTok | LinkedInTimestamps:00:00 Navigating Uncertainty: A Personal Reflection05:05 Understanding Hope: A Framework for Change06:58 Using Hope as a Tool: Personal Stories and Strategies10:38 The Role of Goals in Restoring Hope15:25 Fear and Hope: Coexisting Forces19:06 Collective Hope: Building Community Resilience24:00 Building a Hope-Centered Organization26:57 The Power of Hope in Mental Health30:01 Hope as a Framework for Overcoming Obstacles33:00 Cultivating Personal Hope in Challenging Times35:59 The Role of Relationships in Nurturing Hope37:00 The How-To: The GAP AnalysisSend us a text
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  • THE HOPE SCIENTIST Pt 1-Surviving Homelessness to Becoming the World’s Leading Hope Researcher: Dr. Chan Hellman on Destroying Toxic Positivity, the Flaw in Optimism, & the 3-Part Formula to Predict Success
    I used to think the idea of hope was kind of cringe. Like, “Don’t worry, it’ll all work out”? Please. I couldn’t see past next week, let alone some imaginary better future. But through a series of events, I realized that hope had been the theme of my life all along. And the science of hope, which is backed by decades of research, changed everything for me. Hope is one of the most impactful tools I have ever found. And it has become my life's purpose and work to get it out to the world. Hope isn't a feeling—it's not something you have to wait for. Hope is actually a mindset—and mindsets can change. In this episode, I sit down with Dr. Chan Hellman, renowned psychologist and researcher who also happens to have one of the most powerful stories I’ve ever heard—from surviving homelessness to becoming the world's leading researcher on the science of hope. This interview profoundly affected me.We talk about:Why hope beats raw talent, optimism, and intelligence as a better predictor of successHow to use the 3-part GAP formula to change your outcomesWhat to do when you feel hopeless—and why just lowering the time frame of your goal might be the trickWhy rage might be a sign that you still have hopeThe science behind hope in relationships, athletes, burnout, parenting, and healthAnd why moonshot goals (the big, wild ones) might be the best kind—if you have the right conditionsAnd then I break it all down in this week’s How-To segment, including: → The actual rule of thumb for setting stretch goals → How to predict a bold move versus a bad idea → And a story about ice climbing, self-delusion, and why sometimes your friend has to say “Do what you set out to do” so you’ll finally try.This one is personal, practical, and honestly—it might be the most useful conversation I’ve had.Come join us.— Molly📬 Get the best takeaways straight to your inbox. My newsletter What I Wish I Knew shares all the research + tools I use in my own life. Sign up at mollykawahata.com/join🔗 View the full show notes at mollykawahata.com/podcast🎥 Video episodes available on YouTubeConnect with Chan:Website | LinkedIn | TED Talk | Book: Hope RisingFollow us for more:YouTube | Instagram | TikTok | LinkedInTimestamps:00:00 Introduction to Full Spectrum Podcast03:05 The Journey of Hope: Molly's Story05:55 Understanding Hope: A Scientific Perspective09:08 The Components of Hope: Goals, Agency, and Pathways12:05 Hope in Action: Strategies for Nurturing Hope14:57 Hope's Impact on Relationships and Work18:07 Hope and Health: The Physical Benefits20:56 Managing Stress Through Hope23:48 Mindfulness as a Pathway to Hope26:55 The Role of Emotions in Hope30:57 Understanding Hope and Its Biological Basis35:13 The GAP Framework: Goals, Agency, and Pathways39:42 Cultivating Hope in Constrained Environments43:31 Moonshot Goals: AspirationSend us a text
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About Full Spectrum with Molly Kawahata

The podcast focused on actionable tools for navigating uncertain times. Molly Kawahata has navigated the halls of the Obama White House, a Patagonia film, and life with Bipolar II—and always wondered one thing: what do you do when the stakes are high and nothing’s clear? On this show, Molly dives into unfiltered convos with founders, scientists, creatives, and wild humans to translate their experiences into real tools you can use in your own life.
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