Regulate & Rewire: An Anxiety & Depression Podcast

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Latest Episodes:

What a Flat, Numb Response (To a Cancelled Flight) Taught Me About Healing Sep 22, 2026

In this episode, Amanda tells the story of a cancelled flight, three kids, a dog, and three extra days away from home, and the strangely flat, checked-out response she had to it. Instead of treating that numbness as a problem, she breaks down why it was her nervous system doing exactly its job. Along the way, she offers a new way to actually measure healing (hint: it's not whether you still get anxious), a guardrail against turning nervous system work into one more thing to grade yourself on, and a look at what quietly builds the kind of capacity that was working in the background long before she needed it.

3 Takeaways:

Regulation doesn't mean not reacting. A healthy nervous system still moves into activation, frustration, or even mild shutdown under stress. The goal is flexibility, not permanent calm.
Measure healing by distance and speed, not by absence. Instead of asking whether you still get anxious or still shut down, ask how far you go, how long you stay there, and how quickly you find your way back.
Capacity is built quietly, long before you need it. The unglamorous, consistent inputs, regulation, movement, sleep, nourishment, and connection, are what determine how you land on your hardest days.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more support?

RESTORE, Our 16-week 1:1 coaching program
Regulated Living Membership
Regulated Health functional lab testing
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Bringing It All Together (Final Part: B2B Series) Sep 15, 2026

In this final episode of our Back to the Basics series, we bring together all the key concepts we've explored over the past eight episodes. From understanding your nervous system to creating a personalized path to healing, this episode serves as both a review and a roadmap for moving forward with confidence and clarity.

3 Takeaways:

Whole-Human Approach: True healing comes from integrating both physiology and psychology – one that explores and acknowledges how your body, mind, relationships, and environment all interconnect in your mental health. Understanding the interplay between your nervous system, stress bucket, reactive and proactive regulation creates a comprehensive framework for healing that honors your unique experiences and needs. If you’ve been feeling stuck in your healing…
- Which area of your life (physical, mental, relational, or environmental) feels most neglected in your current healing approach, and what small step could you take to address it?
Your Symptoms Likely Make Sense: Your symptoms make perfect sense given your past lived experiences and current life circumstances—they’re not signs of brokenness but messages from a system trying to protect you and understanding this helps you shift from self-blame to self-compassion.
- How might your perspective shift if you approached your symptoms with curiosity rather than judgment, asking “what happened to me?” instead of “what’s wrong with me?”
- If you were to apply the equation ‘Current Nervous System State = Past Lived Experiences + Current Life Circumstances’ to your own experience, what’s one key insight you gain about why you might be struggling the way you are?
Strategic Path Forward: Real healing comes from a balanced approach that includes both in-the-moment tools and deeper, proactive changes that address the root causes of dysregulation. The journey of healing, viewed through a nervous system lens, is ultimately about reconnecting with your authentic self, accessing your inner resources, and creating a life where you feel safe, resilient, and whole.
- What’s one reactive tool you can practice this week when you notice dysregulation, and one proactive change you feel ready to explore to address something in your stress bucket?
- “What does ‘coming home to yourself’ mean to you, and what’s one small practice or action you could incorporate into your daily life to cultivate a stronger sense of connection with yourself?”

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Ps. This is a re-run of this series. It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around.

And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently.

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Bloodwork & The Chemical Imbalance Theory (Part 8: B2B Series) Sep 08, 2026

In this episode, we’re continuing with Part 8 of the Back to the Basics series by exploring the vital role that comprehensive lab work plays in healing anxiety and depression. I break down why we take a physiology-first—but not physiology-only—approach, the truth behind the outdated “chemical imbalance” theory, and how functional labs can uncover real root causes that are often missed in standard care.

3 Takeaways:

Physiology First, Not Only: There’s an interplay between physiology and psychology but if your body is depleted or stressed, it changes how your brain functions. You can’t mindset your way out of a nervous system stuck in survival mode.
The Chemical Imbalance Theory is outdated and debunked. This oversimplified narrative can prevent people from exploring the root causes of their symptoms and keeps many stuck in medication-only treatment plans that don’t fully support their healing.
Comprehensive Lab Work can take out some of the guesswork. It helps uncover hidden imbalances—like nutrient deficiencies or hormone issues—that may be driving anxiety or depression. It gives you clear, personalized data to support your healing.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

**Referenced Sources: Moncrieff, J., Cooper, R. E., Stockmann, T., Amendola, S., Hengartner, M. P., & Horowitz, M. A. (2022). The serotonin theory of depression: A systematic umbrella review of the evidence. Molecular Psychiatry, 28(8), 1–14. https://doi.org/10.1038/s41380-022-01661-0

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Proactive Regulation: Long-Term Strategies for a Resilient Nervous System (Part 7: B2B Series) Sep 01, 2026

In Part 7 of our Back to Basics series, we explore proactive regulation as the long-term approach to healing anxiety and depression through a nervous system lens. Building on our previous discussion of reactive tools, this episode examines how to address the root causes of your symptoms.

3 Takeaways:

Proactive regulation is about root causes, not symptom chasing. It’s the long game of building a sustainable, regulation-supportive life.
The most effective healing path is personal. Your next step depends on what’s in your bucket and what feels doable now.
Consistency beats overhaul. Small, well-supported changes (especially with guidance) create the biggest long-term impact.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Reactive Regulation in Real Life (Part 6: B2B Series) Aug 25, 2026

This morning I wanted to flush my kid down the toilet, it was just one of those mornings. It made me realize that while last week we had a great chat about reactive regulation, it was a bit heavy on the theory vs practical application. I'm extending that conversation today to share some real life examples of how I use these tools in my everyday life, how I used them this morning with my son. So, here's Part 6 of my Back to the Basics Series.

3 Takeaways:

Tools work better when they’re practiced in low-stakes moments. Amanda didn’t magically regulate during a meltdown—she had practiced those steps in less charged settings first.
You don’t have to fully shift your state to call a tool successful. If it takes the edge off enough to help you stay present, it’s working.
Use different tools for different goals. Some tools shift your physiology. Others help you stay with emotion. Both are valid.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Reactive Regulation: Your In-The-Moment Nervous System Toolkit (Part 5: B2B Series) Aug 18, 2026

In part 5 of our Back to Basics series, we explore reactive regulation, a powerful approach to managing your nervous system in moments of anxiety, overwhelm, or shutdown. Learn how to use your body's natural stress responses to create a personalized toolkit for finding more calm and intentionality amidst life's challenges.

3 Takeaways:

Reactive Resourcing: Reactive regulation is like a first-aid kit for your nervous system – a set of tools that provide temporary safety cues to help you bridge the gap between stress and regulation in moments of dysregulation.
Meet Your System: The principle of “meeting your nervous system where it is” and “tool layering” is essential – rather than forcing calm when activated or high energy when shut down, acknowledge your current state first and then incrementally guide yourself toward regulation.
Proactive Practice: Proactively practicing your reactive regulation tools in low-stress situations makes them more accessible and effective when you’re facing bigger challenges.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *click here to view the impala video I referenced in the episode

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Assessing Your Stress Bucket (Part 4: B2B Series) Aug 11, 2026

In part 4 of our Back to Basics series, we explore the "stress bucket" analogy to help you understand why you might be feeling overwhelmed, anxious, or depressed. Learn how to assess your unique stress load and discover personalized pathways to healing.

3 Takeaways:

You have a unique stress capacity. When your bucket overflows, symptoms show up. That doesn’t mean you’re failing—it means your body is communicating with you.
Identify your stressors. List both baseline and daily stressors. This simple awareness offers a more personalized path forward.
Healing is about balance. You don’t have to eliminate all stress. Add support, increase capacity, and shift what you can.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why We Get Stuck (in Anxiety & Depression): Understanding Nervous System Dysregulation (Part 3: B2B Series) Aug 04, 2026

In part 3 of our Back to Basics series, we explore why we get stuck in states of dysregulation and why anxiety and depression persist. Learn how modern living patterns and past experiences shape our nervous system responses, and discover a compassionate approach to understanding your symptoms.

3 Takeaways:

Your symptoms make sense. Anxiety and depression are often normal responses to overwhelm. Recognize your patterns without pathologizing them.
Biology matters. The way you live—your sleep, stress, food, and relationships—can either support or sabotage your nervous system. Start small by changing one supportive habit.
Safety is learned. If your body perceives the world as dangerous, even safe moments will feel threatening. Begin identifying your “parts” and their protective roles to shift how you relate to stress.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

6 Nervous System States & Their Stories (Part 2: B2B Series) Jul 28, 2026

In this second episode of the "Back to Basics" series, we explore the six nervous system states and how understanding them can transform your approach to anxiety and depression healing.

3 Takeaways:

Your state determines your story. How you feel physically shapes how you think emotionally. Track your state, not just your thoughts.
You experience each state differently. Start noticing your own patterns. When do you feel buzzy and urgent? When do you go flat or withdrawn? That awareness is your first step toward change.
Try the paper-on-the-door check-in. Write “What state am I in right now? How do I know?” on a piece of paper. Tape it somewhere visible. Ask it daily. This builds awareness fast—and gently.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Get To Know Your Nervous System (Part 1: Back to the Basics Series) Jul 21, 2026

In this first episode of the “Back to Basics” series, Amanda dives into the core of what drives anxiety and depression: your nervous system. When you better understand how this mind-body system works you can work with it towards healing.

3 Takeaways:

Your symptoms are protective, not personal. Your nervous system isn’t trying to ruin your life. It’s trying to keep you safe. The more fluently you speak its language, the less you’ll feel at war with yourself.
Self-compassion is non-negotiable. Understanding your nervous system can help dissolve self-blame and shift you into a posture of curiosity instead of criticism. That shift alone can change your healing trajectory.
You’re likely carrying more than anyone ever taught you to hold. When Amanda describes the nervous system as holding a “bucket” of stressors, it clicks: Most of us are carrying too much with too little support. Of course we’re tired. Of course we’re stuck. The work isn’t to toughen up—it’s to learn how to carry differently.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

My Favorite Anxiety Equation (+ Personal Update) Jul 14, 2026

In this episode Amanda shares her favorite anxiety equation (Anxiety = an overestimation of threat + underestimation of your ability to manage the threat) through a lens of two personal examples. She also shares a little life update and upcoming plans for the next segment on the podcast.

Hit play to join her for a candid, unscripted conversation with an ending invitation to write in (on the form linked below) to share what you'd like to hear future episodes on and that if you've found the podcast helpful to leave a review to help get these tools and conversations out to even more people who need them.

*Want me to talk about something specific on the podcast? Let me know HERE.

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

My Family Song: The Nervous System Lessons I'm Teaching My Kids (and Still Learning Myself) Jun 30, 2026

In today's episode, Amanda shares something she's never shared publicly before — a little bedtime song she wrote for her kids that's become a nightly staple. What started as a spontaneous attempt to teach her children the things she wished she'd known earlier has turned into a fun family song teaching the fundamentals of mental and physical health. Amanda share the song with you, invites you to make it your own, and then breaks down each line of the song and what it means not just for the littles in our lives, but for the adults who are still doing this healing work themselves.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Morning Sunlight & Your Mental Health Jun 23, 2026

Morning sunlight might be the most underutilized free regulation tool available to us — and in this episode, Amanda breaks down exactly why getting outside within the first hour of waking is one of the highest-return things you can do for your nervous system. From circadian rhythm and cortisol to serotonin, sleep quality, and mood regulation, the science is clear — and the practice is simpler than you think.

3 Takeaways:

Your morning sets the stage for your night. Getting outside for 5–15 minutes within the first hour of waking helps set your circadian rhythm, supports healthy energy during the day, and improves your chances of sleeping well at night.
Small things matter more than we think. When symptoms are big, we often look for big solutions. But healing is often built through small, consistent actions that support our biology and create a foundation for regulation over time.
Modern life often works against our nervous system. Our biology evolved expecting bright light during the day and darkness at night. Morning sunlight is one simple way to reduce that mismatch and give your brain and body the signals they were designed to receive.

"Happy Light" Recommendations: Verilux® HappyLight w/ Timer ($39)

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

When Life Gets in the Way of Healing Jun 16, 2026

In this episode, Amanda gets candid about what regulated living actually looks like when life gets hard — including the sleep deprivation, the skipped workouts, and the very human experience of teaching what you're currently struggling to practice. She walks through the two things that keep her grounded in chaotic seasons: flexibility and context. She also shares her five domains of healing and the Daily Five as a framework for strategic, adaptable healing that meets you where you actually are.

3 Takeaways:

Flexibility is a healing skill. When one foundation slips, pivot to what's accessible. Doing less well is still doing something.
Your symptoms make sense given the load. Context isn't an excuse — it's accurate information that guides you back to what you need.
Healing is strategic. The six domains of healing give you a map so that when life gets chaotic, you know where to look instead of trying harder at everything at once.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

A Guided Wind-Down Practice for Sleep Jun 09, 2026

Today’s episode is a guided practice designed to help your nervous system settle and prepare for quality sleep. We’ll start by moving through a short discharging sequence to process any lingering stress from the day, then move into some gentle breathwork.

This first part of the practice can be done standing beside your bed, sitting on the edge of it, or already lying down — whatever feels right for where you are tonight.

There's nothing you need to do to prepare, just be here as you are, hit play and let's begin.

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Sleep Anxiety: What To Actually Do About It (Part 2) Jun 02, 2026

In Part 2 of this sleep anxiety series, Amanda gets practical. She breaks down exactly what to do when you can't fall asleep, what to do when you wake up in the middle of the night, and offers a full toolkit of cognitive, environmental, and somatic practices that shift the conditions for sleep over time. If Part 1 was the understanding, this is the application.

Click here to preorder your own lamp. Use the code "REGULATED" to get 10% off.

3 Takeaways:

You can't force sleep, but you can build better conditions for it.
The middle-of-the-night wake-up needs a different response than lying there fighting it. Sit up, name the state, meet the sensation, reach for breathwork over your phone, and get up if you're still activated after 20-30 minutes. Every regulated response starts to undo the old pattern.
Your daytime is the preparation for your nighttime. Morning sunlight, consistent wake time, movement, processing stress before it accumulates — none of this feels like sleep hygiene but all of it is.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Sleep Anxiety: Why Your Nervous System Won't Let You Sleep (Part 1) May 26, 2026

Sleep anxiety is one of the most common experiences for people living with chronic stress, anxiety, and dysregulation. In Part 1 of this three-part series, Amanda breaks down why the nervous system is at the center of sleep disruption, the difference between not being able to fall asleep and middle-of-the-night wake-ups, and the primary drivers behind nighttime anxiety. This is the understanding episode — Part 2 brings the tools, and Part 3 is a guided wind-down practice.

3 Takeaways:

Sleep requires safety, not effort. Your nervous system won't let you go offline until it believes the coast is clear. Sleep disruption during chronic stress isn't a flaw — it's your system doing its job. The path forward is building safety, not trying harder.
There are two distinct flavors of sleep anxiety and they feed each other. Not being able to fall asleep and waking in the night share the same root — a nervous system that hasn't received the signal that it's safe to rest.
If the middle-of-the-night wake-up is consistent, it's not random. Four primary drivers are worth understanding: dysregulated cortisol, unprocessed stress, conditioned arousal, and blood sugar instability. Knowing which applies to you is where the work starts.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Understanding Self-Harm from a Nervous System Perspective May 19, 2026

Understanding self-harm through a nervous system lens changes everything — and in this episode, Amanda breaks down what's actually happening in the brain and body when this behavior shows up, why it works as a short-term regulation strategy even when it comes at a high cost, and what genuinely helps address the root of the pattern rather than just the behavior itself.

3 Takeaways:

Self-harm is a nervous system regulation attempt. Understanding this is not permission to continue it — it's the foundation for approaching it without shame.
The nervous system underneath self-harm is physiologically dysregulated, not just psychologically. Healing has to target the nervous system itself, not just thoughts or behaviors in isolation.
Effective alternatives work when they do the same jobs as self-harm — building discharge pathways and widening the window of tolerance. That takes time and often professional support, and healing is genuinely possible.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Resources:

988 Suicide and Crisis Lifeline: call or text 988
Crisis Text Line: text HOME to 741741

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Research referenced in this episode:

Cornell Research Program on Self-Injury and Recovery — The Neurobiology of NSSI
PMC/NIH — Self-harm and emotional regulation research
MedlinePlus — Self-harm overview
Nature Mental Health (2025) — Electrodermal activity and self-harm

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Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why Walking Is Actually a Nervous System Practice May 12, 2026

Walking for mental health goes deeper than most people realize — and in this episode, Amanda breaks down exactly why increasing your daily step count is one of the highest-return nervous system practices you're probably underutilizing. From bilateral movement and cortisol metabolism to blood sugar stability and sleep, the science behind a simple daily walk is more connected to your emotional wellbeing than you might think.

3 Takeaways:

Walking regulates your nervous system through several physiological pathways at once. Bilateral movement, cortisol metabolism, blood sugar stabilization, and sleep quality are all influenced by consistent daily walking. That’s why the research on it for anxiety and depression is so consistent.
The right goal is a real stretch from where you actually are. Find your current daily average, then set a target that’s meaningful but reachable in your current life. Sustainable habit change doesn’t start with the ideal number. It starts with the next number.
Walking is one lever, and it’s worth pulling. If you’re already walking consistently and still struggling, something else needs attention. But if this is a lever you haven’t been pulling, the research is clear enough and the barrier low enough that it earns its place as a genuine mental health practice.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Listener Q&A — Your Questions from the Stress Management Series Apr 28, 2026

In this listener response episode, Amanda answers three thoughtful follow-up questions from the five-part stress management series. She digs deepest into a question about reorienting to a baseline mindset stressor — using the trigger vs overwhelm distinction to help listeners diagnose what's actually happening before deciding what to do about it. She also honors a listener's real-life editing win in the middle of profound grief, and offers a few grounding thoughts on going it alone, the impulse to flush everything and start over, and what chronic consumption does to your inner knowing.

3 Takeaways:

When something you love starts to feel overwhelming, the most important diagnostic question is: is this the trigger, or is it the final drop? Those two scenarios need different responses. One is primarily a load management problem. The other points toward nervous system associations that need to be slowly rebuilt. Knowing which is which changes where you focus your energy.
Your nervous system learned the associations it’s operating from, which means it can unlearn them. But rewiring requires capacity first. You cannot rebuild an association from inside a survival response. Regulation comes before rewiring, and that sequencing isn’t a detour it’s what makes the rewiring actually stick.
That immediate felt sense of relief when you make the right edit? Trust it. Your nervous system is giving you real-time feedback. That signal the exhale, the release is data. And it builds momentum for the next edit.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

From Knowing Different to Living Different (Part 5) Apr 21, 2026

In the final episode of this stress management series, Amanda steps back from frameworks and talks about the gap between understanding what needs to change and actually changing it. She revisits the nervous system ladder as a way to help listeners locate themselves after five episodes of honest reflection, reads from her book Healing Through the Vagus Nerve on the four-phase healing process and her strategic healing philosophy, and closes with a direct look at what personalized, whole-human support actually looks like inside RESTORE.

3 Takeaways:

Know what season of healing you’re in and match your support to your actual capacity. Each phase has its own needs. Trying to force Phase 3 work before your nervous system is regulated enough to hold it doesn’t accelerate healing; it stalls it. Asking “what season am I in?” is one of the most clarifying questions you can bring to your next step.
Healing has a general sequence: education, regulation, rewiring, resourcing. Order matters. Building a regulated baseline is the foundation that makes deeper work possible — not an optional first step you can skip.
Knowing different and living different are not the same thing and that gap is not a willpower problem. It’s a capacity and support problem. Strategic, personalized, whole-human support is what bridges it. If you’re looking for that kind of support, it exists.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Editing Your Stress Bucket (Part 4) Apr 14, 2026

In part four of this stress series, Amanda moves from filtering into action — introducing the 3 D's framework for actually editing your stress bucket. She opens by distinguishing between poking holes (reactive regulation) and real editing, then walks through Delete, Delegate, and Do Differently with honest personal examples from her own life. She also introduces Add as the fourth move on the supporter side of the see-saw, and closes with an important reminder that editing isn't just a thinking exercise — letting things go has a felt sense, and that response is normal.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Filter Your Stress Bucket: How to Know What Actually Belongs (Part 3) Apr 07, 2026

In part three of this stress series, Amanda introduces the important step that comes before editing your stress bucket — filtering it. She shares two practical filters to help you get clear on what actually belongs in your life: the rubber vs glass ball distinction and your personal core values. This episode is honest about the fact that this process is often countercultural and sometimes relational, and Amanda shares her own experience of what it cost — and ultimately gave — when she first started doing things differently.

Resources mentioned: Brené Brown Core Values Exercise

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Assess Your Stressors & Supporters (Part 2) Mar 31, 2026

In part two of this stress series, Amanda walks you through a practical, honest assessment of your stress by examining both sides of the see-saw—your stressors and your supporters. She breaks stressors into baseline (chronic) and daily (variable) inputs, helping you identify where your load is actually coming from. This episode emphasizes that real change starts with awareness, and gives you a framework to understand whether your reactions are coming from accumulated stress (overflow) or deeper unresolved patterns (triggers).

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Understanding Stress (Part 1) Mar 24, 2026

In this episode, Amanda introduces a new four-part series on stress by reframing what stress actually is, and why stress itself isn't really the problem. She explains how stress is a natural, necessary nervous system response, but becomes harmful when it remains unresolved and accumulates over time. Using the stress bucket and see-saw metaphors, she offers a more honest and actionable way to understand and work with stress in modern life.

In this episode you'll learn:

What stress actually is and why it’s not the enemy
The difference between acute stress and chronic stress, and why that distinction matters
Why stress is either processed or stored, and what happens when it accumulates
Two core metaphors, the stress bucket and the see-saw, that reframe everything about how you approach your own stress load

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Does This Give More Than It Takes? Mar 10, 2026

Amanda shares the nervous system framework behind a real family decision — getting a puppy with three kids under five — and why saying yes to something stressful can still be the regulated choice.

Using the seesaw model (stress bucket on one side, supporter blocks on the other), she introduces a simple filter for everyday decisions:

"Does this give more than it takes?"

She walks through two examples, the puppy she said yes to and the ceramics class she said no to, and names the two hardest directions this question cuts.

If your season doesn't allow you to reduce stressors, the question becomes: where can you add more supporters? Hit play for a simple decision-making filter for anything you're considering adding (or removing) from your life.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

"You'd Never Know": A Song About What Depression Actually Looks Like Mar 03, 2026

In this episode, I'm breaking down the song "You'd Never Know" by Blu Eyes—a devastatingly honest look at what depression actually feels like from the inside, and why it so often goes unseen from the outside.

We talk about what dorsal vagal shutdown really looks like, why the gap between "you look fine" and "I'm screaming inside" is so dangerous, what happens when a doctor says "everything looks good" and you turn that into self-blame, and why healing isn't a straight line—even when you're functioning again, your body can still be carrying the weight of what you went through.

If you've ever asked yourself "what's wrong with me?" —this episode is for you.

Hit play for the full song here:

→ Check out Regulated Health | Functional Labs for Mental Health

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: The Regulate & Rewire podcast and content posted by Amanda Armstrong is presented solely for general informational, educational, and entertainment purposes. The use of information from this podcast, materials linked, or content found elsewhere is done so at the user's own risk. It is not intended as a substitute for the advice of a physician, professional coach, psychotherapist, or other qualified professional, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

"Dear Anxiety": What This Song Gets Right About Healing Feb 24, 2026

In this episode, I'm breaking down the song "Dear Anxiety" by Blu Eyes—and why it might be the most accurate description of anxiety and nervous system regulation I've ever heard set to music.

We explore why anxiety isn't a disorder or a malfunction but a protective response, what it actually looks like to be in relationship with your anxiety instead of at war with it, and how this one song captures the entire arc of regulation work—from somatic awareness to sending signals of safety to letting emotions move through.

This is a song that hits you in the feels while providing such deep validation.

Hit play for the full song here:

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why You Keep Over-Explaining Yourself (And How to Stop) Feb 17, 2026

Do you ever finish a conversation and realize you’ve just given a twenty-minute dissertation to justify a simple "no" or a basic need? In this episode, we’re peeling back the layers on chronic over-explaining. It turns out, this isn't just a quirky personality trait—it’s a sophisticated nervous system response. Whether you’re trying to preemptively defend yourself against being "the bad guy" or you learned early on that your needs weren't valid unless you built a legal case for them, this episode offers a roadmap to reclaiming your voice.

In this episode, you’ll learn:

The "Origin Story" of Over-Explaining: Why we learn to justify our needs to get them met and how misattunement in childhood creates a blueprint for hyper-communication.
Over-Explaining as a Survival Tool: The science of how your amygdala flags "emotional risk" and tries to negotiate safety through a flood of information.
The High Cost of Justification: How over-explaining leads to emotional exhaustion, self-abandonment, and the weakening of your own self-trust.
The "One-Sentence Rule": A practical challenge to state your truth clearly and then—the hardest part—stop talking.
Embracing the Pause: Why silence feels like danger to a dysregulated nervous system and how to tolerate the "awkwardness" of letting your words land.

3 Takeaways:

Over-explaining is a protective nervous system response that served you at some point. If you had to prove your feelings were valid in the past, your brain adapted by explaining itself into safety. You’re not "too much"; you’re practicing a survival skill that you no longer need.
The cost of over-explaining is self-abandonment. When you lead with a defense, you’re inadvertently saying your needs aren't legitimate on their own. Trusting your truth means realizing your "no" doesn't require a dissertation.
Practice the "One-Sentence Rule" and embrace the pause. Challenge yourself to say what you need in one clear sentence, then stop. Let the silence be there. People who truly see you don't need an essay to respect your boundaries.

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Look for the Helpers Feb 10, 2026

When you witness suffering at scale, your capacity to care can feel like it’s running on empty. In this episode, we’re diving into the biological reality of compassion fatigue and the potent "antidote" found in moral elevation. We discuss why "looking for the helpers" isn’t just a sweet sentiment—it’s a vital nervous system intervention that activates the vagus nerve and restores our ability to hope. This conversation is an invitation to honor your personal capacity, embrace complexity, and find your own sustainable way to show up.

In this episode, you’ll learn:

What compassion fatigue actually is
The "Compassion Budget"
The science of Moral Elevation: How witnessing acts of goodness triggers the vagus nerve to slow your heart rate, reduce inflammation, and release oxytocin.
Dialectical Thinking: The "both/and" logic that allows you to acknowledge horrifying truths without losing sight of community resilience.
Matching Capacity to Advocacy: Why "offering the shovel" is sometimes exactly enough, and how to match your current resources to the causes you care about.

3 Takeaways:

Compassion fatigue is real—and so is your capacity limit. Not every cause can be your cause. Ask yourself: What do I have to give right now? And where do I want to give it? Be honest about your capacity and kind to yourself about your limitations. Sometimes offering the shovel is enough.
Looking for the helpers activates moral elevation—a biological antidote to compassion fatigue.
Practice dialectical thinking: both/and, not either/or. Horrifying things are happening AND people are showing up for each other. You can witness harm AND witness helpers.

Resources mentioned:

Book: Healing Through the Vagus Nerve by Amanda Armstrong

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Regulated Activism Feb 03, 2026

When the world feels like it's falling apart, how do we stay connected to ourselves while still showing up for what matters? In this episode, we're talking about collective trauma, what it actually means to be "regulated" (hint: it doesn't mean calm), and the tangible nervous system tools that can help you stay resourced during ongoing crisis. This isn't about fixing everything—it's about staying grounded enough to keep going.

In this episode, you'll learn:

What collective and vicarious trauma actually are, and how your nervous system processes witnessing suffering even through a screen
Why "regulated" doesn't mean calm—and what regulated activism actually looks like in practice
The neuroscience behind tools like predictability, warmth, and nostalgia as primitive safety signals for your nervous system
Why "tangible help kills the helplessness" and how micro-acts of care keep you connected and resourced
How to practice dialectical thinking: holding both the horror and the helpers at the same time

3 Takeaways:

Regulated doesn't mean calm—it means connected. You can be furious, heartbroken, and activated AND still be regulated. Regulation is about staying connected to your body, your breath, and your capacity to respond (not just react) while you feel all the feelings and fight for what matters.
Tangible help kills the helplessness. When everything feels too big and overwhelming, do something small and real. Drop off coffee for a neighbor. Text a friend "thinking of you." Bake bread and share it. These micro-acts of care aren't trivial—they're how we stay connected and resourced enough to keep going.
Look for the helpers—it's neuroscience, not toxic positivity. Witnessing acts of courage, kindness, and resistance activates your vagus nerve and counters compassion fatigue. Your nervous system needs evidence that while the monster is real, the protector is active too. Practice dialectical thinking: horrifying things are happening AND people are showing up for each other. Both are true.

Resources mentioned:

CLICK HERE to join my monthly release class. Use the code "REGULATE" for 100% off.
CLICK HERE to get 10% off my favorite phone boundary support (BRICK)
Post from @meghanbreentherapy

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Regulating In A World On Fire (Repost) Jan 27, 2026

New intro, repeat episode of one I published almost exactly a year ago. While the examples I offer are a year old, the suggestions offered apply just as much to some of the chaos we're all experiencing this week as well. Hit play on this episode again, see what resonates, and I'll be back next week with some new thoughts.

In this episode of Regulate & Rewire, we explore how to navigate collective trauma and maintain mental health in a world that feels increasingly chaotic. From California wildfires to global conflicts, we discuss why our ancient nervous systems struggle with modern information overload and offer practical strategies for staying regulated while staying informed. Learn about the concept of "conscious oscillation," tips for healthy information consumption, and why finding moments of joy isn't just allowed - it's necessary for sustained resilience and impact.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why 'New Year, New You' Backfires (Nervous System Edition) Jan 20, 2026

Why does “New Year, New You” feel so motivating… and then fall apart just weeks later? In this episode, we explore why New Year’s resolutions often backfire—not because you lack discipline or willpower, but because they ask your nervous system to do something it’s biologically wired to resist. Through a nervous-system and mental-health lens, we unpack why massive change feels threatening, how winter is a season of rest (not reinvention), and what a more sustainable, regulated approach to the new year actually looks like. This is an invitation to move away from pressure and performance—and toward safety, support, and gentle, lasting change.

In This Episode, You’ll Learn:

Why your nervous system resists big, fast change—and why that resistance is protection, not self-sabotage
How “New Year, New You” puts your body into threat mode and leads to burnout, not transformation
Why January is biologically a season for rest and reflection—not aggressive goal-setting
The four phases of the Resolution Crash: Mobilization, Sustainable Burn, the Crash, and the Shame Spiral
How to use "laughably small" habits to bypass your internal alarm system and create lasting change

3 Takeaways:

Resistance Is Protection
When your nervous system pushes back against change, it’s not because you’re broken—it’s because your body equates familiarity with safety. Change requires resourcing, not force.
Winter Is Not a Growth Season
Nature rests in winter, and so do we. Trying to overhaul your life in January asks your body to act like it’s spring—when it’s wired for conservation, reflection, and repair.
Measure Regulation, Not Performance
Lasting change doesn’t come from dramatic overhauls. It comes from tiny additions, moments of safety, and choosing regulation over all-or-nothing goals.

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What I'm NOT Taking Into the New Year Jan 06, 2026

In Part 2 of our New Year mini-series, we’re moving beyond the "New Year, New You" hype to have a more honest conversation about what it actually looks like to let go. Following Amanda's annual NYE Circle event, she's sharing the raw, real list of patterns and beliefs that she is choosing to leave behind.

From the "addiction to urgency" to the "shoulds" we place on our grieving bodies, this episode is an invitation to gently acknowledge and begin to untangle the habits or patterns that once kept us safe but no longer serve us.

Resources Mentioned:

The Brick: That little device I'm using to help curb my phone addiction. (Get 10% off via this link: https://www.getbrick.app/AMANDA99695) *Disclosure: This is link an affiliate link, meaning I may earn a small commission at no extra cost to you. I only recommend tools I personally use and trust to support my own nervous system.
Annual NYE Circle: My 6th-year community ritual for intentional reflection. If you'd like to participate in the full NYE Circle you can CLICK HERE to access the replay which will be available until January 11th.

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Completing the Year (A Somatic Closure Practice) Dec 30, 2025

The calendar says the year is over, but has your nervous system caught up? In Part 1 of our New Year’s Mini Series, we’re moving away from high-pressure goal setting and "new year, new you" rhetoric. Instead, we are creating a "pocket of space" to let the previous year actually complete.

Our bodies don’t experience time through dates; they experience it through processed or unprocessed sensations. Join me for a condensed version of my annual New Year’s Eve Circle—a somatic practice designed to help you exhale, acknowledge what you’ve carried, and release what no longer belongs to you before moving forward.

If you'd like to participate in the full NYE Circle you can CLICK HERE to access the replay which will be available until January 11th.

How to Engage With This Episode:

Passive: Simply listen and let the reflections move through you like a meditation.
Active: Grab a pen and paper, light a candle, and use the pauses to engage with the journaling prompts and release ritual.

Now hit play to join me for a guided experience where we will regulated, reflect, release, and resource.

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

My Dumpster Fire Day & An Invite to My NYE Circle Dec 16, 2025

In this episode I yap about my dumpster fire day. Thought I had childcare, I didn't. My 2 year old had 47 meltdowns. My 4mo old joined me for the membership Q&A— cute but not ideal. I found out a full bag of Christmas gifts got accidentally taken out with the trash last night. My son pulled our fish tank down off the shelf. Gallons of water and tiny rocks EVERYWHERE, a gash in his leg, but luckily the fish survived and is currently swimming around in a soup bowl. Andddd tomorrow is a big grief anniversary for me.

I will be crying into a cookie immediately after hitting post on this podcast but before I do I'll invite you to my NYE Circle event happening on the 28th. I share those details the last 10 or so minutes of the episode.

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join the Regulated Living Membership waitlist to be first to know when doors open again!
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Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Manage Seasonal Depression Dec 09, 2025

In this episode (a repeat conversation from 2023), Amanda dives into a common struggle during the winter months: Seasonal Affective Disorder (SAD), or seasonal depression. She shares listener struggles, the science behind how light impacts our mood, and actionable, research-backed tools to help you navigate the winter blues.

In this episode you'll learn:

The definition of Seasonal Affective Disorder (SAD) and why the decrease in daylight hours is the biggest contributing factor.
The three empirically supported treatments for SAD: Antidepressant medication, Bright Light Therapy, and CBT-SAD.
The fascinating science behind how melanopsin cells in the eye and retinal responsivity link directly to your vulnerability to seasonal depression.
Why the single most high-payoff habit for mental and physical health—especially in winter—is getting morning sunlight exposure.
Practical guidance on using a Bright Light Therapy (Happy Lamp) device as an accessible, research-backed alternative to natural light.

3 Takeaways:

SAD is linked to decreased daylight hours, but understanding your unique contributing factors (biological vs. seasonal stressors) is essential for choosing the most supportive intervention.
New research points to lower retinal effectiveness to light in winter months as a possible biological vulnerability for SAD, suggesting why light-based interventions are often highly effective.
Daily morning sunlight is essential for optimal health of every human, but appears especially supportive for those struggling with SAD, who may benefit from supplementing with a bright light therapy pad.

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📘 Other Resources:

"Happy Light" Recommendations: Verilux® HappyLight w/ Timer ($39)
Other resources:

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Regulation or Avoidance? How to Tell the Difference Dec 02, 2025

We all bump into the blurry line between regulating and avoiding. In this episode, Amanda unpacks the difference between soothing your nervous system and emotionally bypassing—using a real client story to show how even “healthy” tools can become numbing when the intention and impact are off. Learn how to choose between regulation and resourcing, and try a simple check-in to turn coping back into connection.

In this episode, you’ll learn:

The clear definitions of regulation (state-shifting) vs avoidance/numbing (state-escaping)
Why the same behavior (TV, scrolling, exercise, breathwork) can heal or hide depending on intention & impact
The difference between regulating and resourcing—and when each is appropriate
How “pop healing” can unintentionally promote bypassing (and what to do instead)
A quick two-question experiment to notice whether you’re shifting away from or expanding capacity for what you feel

3 Takeaways:

The same behavior can heal or hide, intention & impact are the tells.
Regulation restores presence and energy; avoidance suppresses and disconnects. Ask: Does this make me more present or less present?
We need both regulating and resourcing tools. Use regulation when a state feels too big or inaccurate to the moment; use resourcing to expand your ability to be with what’s here safely.
Awareness is the work. Before you reach for a tool, pause: What am I feeling? What’s my intention? That tiny check-in turns numbing into nourishment and coping into true regulation.

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Your Invitation to Regulated Living Nov 25, 2025

This week, I’m pulling back the curtain on the Regulated Living Membership—because doors are officially open.
If you've been stuck in survival mode, if therapy and mindset work helped you understand the why but didn’t give you a way forward—this is for you.
In today’s episode, I walk you through the what, why, and who of the membership. You’ll hear real member stories, learn what makes this space different, and get a behind-the-scenes look at Course Club—our 5-week guided orientation that starts Monday.
We talk:

Why your symptoms make sense
What traditional mental health models are missing
The difference between Restore and the membership
What’s inside, how it works, and how to know if it’s for you

Enrollment closes Saturday at midnight. This episode is your personal invitation to join us—no pressure, just a chance to feel seen, supported, and grounded again.
🔗 Learn more & join: https://regulatedliving.com/membership
💌 Questions? email amanda@regulatedliving.com

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

When Self-Discipline Is Self-Care Nov 18, 2025

Sometimes, the kindest thing you can do for your nervous system isn’t to rest—it’s to move. This episode is for the ones who don’t relate to overachieving or overfunctioning because they’re on the other end of the spectrum: the stuck, the shut down, the ones who can’t seem to get going no matter how much they want to.

If motivation feels impossible and even small tasks feel like climbing a mountain, this episode will help you understand why—and how to begin again with gentleness and devotion instead of shame.

In this episode, you’ll learn:

Why low energy, lack of motivation, and “laziness” are actually physiological responses, not character flaws
The nervous system science behind shutdown and how it traps you in inaction
Why waiting for motivation doesn’t work—and what to do instead
How to reclaim the word discipline as an act of devotion, not punishment
The 5-Minute Win: a simple practice to help you break inertia and start rebuilding energy

3 Takeaways:

For a shut-down system, discipline is self-care. Gentle action—one small, consistent thing—is the medicine that restores motion and energy.
Motivation is the result, not the prerequisite. Waiting to “feel like it” keeps you stuck. Taking one tiny action is the jumpstart that recharges your system.
Reframe discipline as devotion. It’s not a drill sergeant yelling “get up,” it’s the loving inner parent or part saying, “Let’s do one small thing together because you deserve to feel better.”

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why You Drop Self-Care When Life Gets Good Nov 11, 2025

Today's conversation is for the Type A, high achieving, often overwhelmed and anxious nervous system folk. Amanda talk about the pattern we often see where we stop our self-care habits when we feel good, but stopping them often puts us back into a spiral of anxiety and the story of, "why do I do this? I'm just not disciplined or motivated enough, etc..." But what if that’s not the problem at all?

In this episode, we reframe what it means to “stay consistent,” explore why many of us use overwhelm as our barometer, and talk about how true discipline might actually look like doing less, not more.

3 Takeaways:

1. Maybe you're not falling back into "bad habits" - you're overcommitting until self-care becomes impossible. When life gets good, we reflexively add more to our plates instead of maintaining what's working. The problem isn't lack of discipline; it's trying to fit 60 hours of life into 24 hours of human capacity.

2. Not all regulation tools are meant to be forever - and that's okay. Healing requires adjusting your “protocol.” Just like you don't need an ankle brace after your sprain heals, some nervous system supports are temporary medicine for acute times. The key is knowing which practices are your anchors (the ones you need even when you're well) versus which ones can naturally fade as you heal.

3. Redefine discipline: Maybe it's not the choice to do more, it's the courage to do less. True discipline means saying no to opportunities even though you could squeeze them in, maintaining white space in your calendar even though it makes you anxious, and remembering that feeling good isn't permission to overwhelm yourself again. Ask yourself: "At what cost?" before saying yes.

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Guided Regulation Practice for Anxiety Nov 04, 2025

Today’s going to be a little bit different, instead of our normal educational chat this is going to be a guided experiential episode that you can come to when you’re feeling activated to find some support in getting more regulated through various somatic exercises. If you’re listening in the car or while doing something else, come back to this episode then you can be more fully present with the guided exercises. Hit play to join me for this guided regulation practice!

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

dYsReGuLaTiOn & Activation Are Not The Same Thing Oct 28, 2025

I (Amanda) signed up to chaperone my kindergartener's field trip. Then childcare fell through. Suddenly I'm responsible for my feral 2-year-old AND five other 5-year-olds. My nervous system panicked—heart racing, adrenaline spiking, pure chaos mode. But here's the thing: I wasn't dysregulated. In this episode, I'm using my chaotic morning to show you what nervous system regulation actually looks like in real life (hint: it's not about staying calm).
In this episode, you'll learn:

Why activation and dysregulation are NOT the same thing—and why confusing them keeps you stuck
The real questions that determine if you're regulated: Can you reset? How quickly? How long do you stay stuck?
What to do when life throws you a curveball and your nervous system ramps up
Why building capacity matters more than eliminating stress

3 Takeaways:

Activation is not dysregulation. You can feel stressed, overwhelmed, or burnt out and still be regulated—regulation is about whether you can reset and move through it, not whether you feel it at all.
The real markers of regulation are flexibility and resilience. Ask yourself: How long do I stay activated after the stressor passes? What's my capacity for discomfort or change without spiraling? Can I still access choice when I'm activated?
A regulated nervous system isn't a calm nervous system—it's a flexible one. It can access energy when you need it and release it when you don't. That's a skill you can build.

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

My Postpartum Crashout (and the Robot That Talked Me Off the Ledge) Oct 21, 2025

Ever feel like you're failing, no matter how hard you try to organize, optimize, or just push through? In this deeply personal and vulnerable episode, Amanda pulls back the curtain on her own postpartum season—navigating life as a new mom of three while running a business. She shares the story of a recent "crash out" spiral and the unlikely tool that gave her the reality check she desperately needed.

In this episode, you'll learn:

Why the feeling that you’re constantly "failing" is often a sign of an impossible equation, not a personal flaw, and how to spot the signs of a capacity crash out.
A practical, step-by-step exercise to get an objective look at your true workload vs. your actual capacity (and why a robot might be the mirror you need).
How to dismantle the cultural myth of "doing it all" and start separating your self-worth from your productivity.
The two strategic choices you have when the math doesn't add up, and how to start implementing them with self-compassion.

3 Takeaways:

Do the Math on Your Life, you might be trying to solve an impossible equation without even realizing it.
You have two options: Do less or get more support (usually both)
You're not the problem, the expectation is. Sometimes the most regulated, aligned, grounded thing you can do is tell yourself the truth about what’s possible and what’s not.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Eldest Daughter Syndrome Oct 14, 2025

A deeply personal exploration of eldest daughter syndrome—the invisible load that comes with being the responsible one, the second mom, the example. If you're an eldest daughter who learned that being helpful mattered more than being carefree, this episode is for you. We explore how love and responsibility got tangled up early on, the connection to anxiety and depression, and the path toward healing while honoring both the gifts and the weight of this role.

In this episode, you'll learn:

Why eldest daughters are more likely to struggle with anxiety and high-functioning perfectionism
The research behind birth order, gender, and anxiety rates
The "wolf pack metaphor" and why eldest daughters often walk in front, taking the hits
How nervous system regulation creates space to hold both/and truths about your childhood
Practical steps for healing over-responsibility and self-abandonment patterns

3 Takeaways:

The Eldest Daughter to High-Functioning Anxiety Pipeline is Real: Research shows firstborns with siblings are 48% more likely to be diagnosed with anxiety.
You Can Love Your Role AND Grieve the Cost: It's not either/or—you can have had good parents AND experienced unintentional hurt. You can cherish being the big sister AND be healing from the weight of it. When your nervous system settles, you gain the capacity to hold both truths without one invalidating the other.
Healing Requires Reclaiming Play and Rest: Far too early, many eldest daughters stopped playing and started managing. Healing means experimenting with "good enough," letting things go undone, and proving to your nervous system that rest and play are survivable—not frivolous.

Practical Steps for Healing:

Name the pattern out loud: "I learned to be hyper-responsible and that my worth comes from what I do"
Practice both/and thinking rather than either/or
Learn to regulate your nervous system to access nuance and self-compassion
Experiment with asking for help in low-stakes situations // Ask yourself: "What would 'good enough' look like today?"
Play 1% more, rest 1% more
If you have kids, model that responsibility doesn't mean carrying everything alone

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why We Underestimate Our Ability (Part 3 - Anxiety Equation Series) Sep 30, 2025

In the final episode, Amanda tackles the most empowering part of the equation: the “Underestimation of Ability.” Discover the science behind why we forget our own capacity and resources in the exact moments we need it most and learn how to actively reconnect with your deep well of resilience.

In This Episode, You'll Learn:

Why anxiety makes you shrink and feel like a younger, less powerful version of yourself.
That stress hormones can temporarily block your access to memories of past successes
How to recognize your everyday actions as powerful evidence of your capability.
The game-changing mindset shift from asking "What if?" to knowing "Even if..."

Tools to Reconnect With Your Ability:

Evidence Gathering: Make a list of hard things you’ve already survived. Your track record is proof of your strength.
The Resource Reality Check: Actively list your resources—skills, knowledge, and especially the people you can turn to for co-regulation and support.
The "Good Enough" Reminder: Ask, "What would handling this 'good enough' look like?" This frees you from the paralysis of perfectionism.

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why We Overestimate Threats (Part 2 - Anxiety Equation Series) Sep 23, 2025

Welcome to part two of our series! Today, Amanda’s diving into the first half of the anxiety equation: the “Overestimation of Threat.” Learn why your brain is wired to assume the worst-case scenario and discover three practical tools to help your nervous system calibrate to the actual level of danger, not just the perceived one.

In This Episode, You'll Learn:

Why your brain’s “negativity bias” is a survival skill that’s poorly adapted for modern life
How childhood experiences can turn your internal alarm system up to the highest setting
The connection between your nervous system state and the stories you tell yourself about what’s happening

Tools to "Right-Size" the Threat:

The Reality Check Question: "What do I actually know to be true right now?"
The Percentage Game: "If I had to bet money, what's the real percentage chance of the worst-case scenario happening?"
The Friend Filter: "What would I tell my best friend if they came to me with this exact situation?"

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

The Anxiety Equation (Part 1) Sep 16, 2025

Ever wonder why anxiety shows up and feels so overwhelming? In this episode, Amanda kicks off a mini-series by re-introducing a game-changing formula that makes sense of it all, what she calls, “The Anxiety Equation”. Once you see anxiety as a math problem, you realize you have the power to change the variables.

In This Episode, You'll Learn:

The simple but powerful Anxiety Equation: Anxiety = Overestimation of Threat + Underestimation of Capacity
How this equation plays out in real-life scenarios, from a stressful email at work to a toddler’s meltdown at the store
Why understanding this formula gives you two clear starting points for reducing anxiety
A preview of what we'll cover in the rest of this mini-series

This Week's Practice:

When you feel anxious, get curious. Ask yourself:

What is the specific threat my brain is perceiving right now?
What is my brain telling me about my capacity to handle it?

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How I Turned a Potentially Really Bad Day Around With Regulation Sep 02, 2025

I woke up anxious today and this conversation is about what I did to not let it ruin my day. 4am kid wake up, a bad dream, excitement, crappy sleep, all had my system wired from the minute I opened my eyes. I'd love to tell you I used this magic tool to regulate my nervous system and get on with my day, but instead what I want to share is the roller coaster of regulated, and re-regulated, and re-regulating that my day called for.

ps. This is an episode re-post from 2024. It got deleted in a tech glitch and I wanted to give it back a place on the podcast.
In this episode, you'll learn:

How to do a quick nervous system check-in when you wake up activated
The difference between "urge parenting" and "regulated parenting"
Why your system might default to urgency even when you're not actually running late
How to shift from sympathetic to parasympathetic states using breath, vision, and movement

Three takeaways:

Having a regulated nervous system doesn't mean you're regulated all the time. Part of regulation means having the ability to notice and ride those waves throughout the day.
Moments of activation aren't points of failure, but points of practice. If you've spent a lot of time in survival mode, it's normal that your system is still primed for urgency—rewiring takes time and repetition.
Your state determines your story. When you're dysregulated you sees problems, when regulated you see solution and collaboration.

—

Looking for more personalized support?

Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
Join me inside Regulated Living, a mental health membership and nervous system healing space (sliding scale pricing available)
Order my book, Healing Through the Vagus Nerve today!

*Want me to talk about something specific on the podcast? Let me know HERE.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Traumatizing or Resilience Building? Supporting Children Through Hard Things Aug 26, 2025

When hard things happen to our children (our ourselves), our instinct is often to protect them from discomfort at all costs. But what if the goal isn't to shield them from difficult experiences, but to support them through those experiences in ways that build resilience? In this episode, I share a recent scary experience with my 5-year-old son getting industrial paint in his eye, and how understanding nervous system principles helped turn a potentially traumatic moment into an opportunity for connection and growth.

3 Takeaways:

Hard experiences become trauma when context, choice, and connection are missing — or never restored.
Repair matters more than perfection. What you do after the rupture is more important than whether it happened.
Your regulation is their regulation. Your calm presence during or after a crisis is the most powerful tool you have.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

The Link Between Anxiety, Depression & Chronic Illness Aug 19, 2025

Have you ever felt like you're chasing symptoms across your body—from anxiety and depression to gut issues, chronic fatigue, or autoimmune flares? In this episode, we discuss the direct biological link between your mental and physical health. We explore how a dysregulated nervous system can be a root cause of both chronic anxiety and chronic illness, and why healing requires a whole-person approach that looks beyond siloed symptoms to support the entire system.

In this episode, you’ll learn:

How chronic anxiety and stress can directly lead to physical issues like gut problems, hormone imbalance, and low immunity.
The common root causes—like past trauma and gut health—that can trigger both mental and physical symptoms at the same time.
Why mindset work alone often isn’t enough to heal symptoms that have a physical root cause.
A whole-person approach to healing that addresses your body and mind as one interconnected system.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Bringing It All Together - Nervous System Understanding in Real Life Aug 12, 2025

To wrap up our series on nervous system states, we move from theory to real life. This special episode features a powerful voice message from a listener named Brit, who shares a personal story of navigating a stressful travel day with her family. Her experience perfectly illustrates what it looks like when nervous system concepts become a lived reality. If you've ever wondered how this work actually unfolds over time, this episode offers a hopeful and practical look at the messy, imperfect, and beautiful journey of healing.

This episode serves as Episode 6, the final episode, in our "Different States Series"

In this episode, you’ll learn:

Why nervous system healing is a gradual, layered process that takes time to integrate.
What it looks like to move from intellectually understanding the tools to intuitively applying them in a stressful moment.
How regulating your own nervous system positively impacts your family and relationships.
Why the goal isn't to eliminate stress or never get activated, but to build flexibility and choice in how you respond.
Key insights from the entire series to support you on your ongoing journey.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Understanding Regulation – Why We Need This As Our Default State (Part 5) Aug 05, 2025

In this episode of our series on nervous system states, we explore the ultimate goal: more regulation. Amanda breaks down the physiology and psychology of this "green zone" state and provides a rich toolkit for moving to make it your new normal as she compassionately discusses understanding what regulation truly is, why your system might resist it, and how to proactively create more moments of it.

This episode serves as Part 5 in our "Different States Series"

In this episode, you’ll learn:

What regulation feels like in your body and how it improves your overall health.
Why your nervous system might resist feeling calm, and how to gently work with that fear.
A toolkit of simple, proactive practices to help you cultivate more safety and ease in your daily life.
Why the true goal isn’t constant calm, but the flexibility to return to your regulated "home base" after stress.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Understanding Shut Down— Depression and Your Body’s Protective Disconnection (Part 4) Jul 29, 2025

Shut down is your nervous system's most protective response. If you've ever felt heavy, numb, and completely disconnected from life—like you're moving through a thick fog with no energy or motivation—you've likely experienced a nervous system state called "shutdown." This episode offers a deeply compassionate guide to understanding this protective state and provides a roadmap of gentle, micro-steps to help you slowly and safely reconnect with yourself and the world.

This episode serves as Part 4 in our "Different States Series"

In this episode, you’ll learn:

Why shutdown happens, from chronic burnout and overwhelm to unresolved grief and past trauma.
How to understand shutdown from a "parts work" perspective, seeing it as a protector trying to keep you from feeling more pain.
A toolkit of gentle, sensory-based practices to slowly reawaken your system without causing more stress.
Why patience is one of the most crucial tools when working with this state.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Understanding Freeze— The “Wired-But-Tired” State (Part 3) Jul 22, 2025

"Freeze" is arguably the most confusing, nuanced, and self-blame-inducing state for people to understand. We often mistake it for laziness, depression, or some character flaw — it’s not. It's a protective state that your nervous system creates when it's had too much for too long and doesn't know what to do next. This episode takes a compassionate deep dive into this common but misunderstood experience. We untangle what's happening when your body's gas and brake pedals are pressed at the same time and offer gentle, practical ways to find movement again when you feel trapped.

This episode serves as Part 3 in our "Different States Series"

In this episode, you’ll learn:

The key differences between freeze, activation (anxiety), and shutdown (depression).
Why you get stuck in freeze, from current overwhelm to past experiences of powerlessness.
How conflicting internal "parts" can create the gridlock that keeps you feeling paralyzed.
A toolkit of "micro-mobilization" strategies designed to gently thaw the freeze response without causing more stress.
Why gentleness, not force, is the most effective approach to healing a stuck system.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Understanding Activation– Anxiety & Your Fight/Flight Response (Part 2) Jul 15, 2025

In this episode we explore the activated nervous system state—better known as fight-or-flight. If you’ve ever felt anxious, tightly wound, or like your body just can’t stop, this one’s for you. We explore why your system gets stuck in this high-alert state and, most importantly, provide a practical toolkit to help you work with your nervous system, not against it. Learn why "just calm down" doesn't work and what to do instead to find real regulation.

This episode serves as Part 2 in our "Different States Series"

In this episode, you’ll learn:

What activation actually is and how it shows up in the body
The difference between fight and flight energy
Why your system gets stuck in this state
What anxiety is trying to tell you through a parts work lens
The most effective in-the-moment tools to help discharge activation
What doesn’t work (and why forcing calm can backfire)
The deeper work required to shift out of chronic activation for good

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why Different Tools Work for Different Nervous System States (Part 1) Jul 08, 2025

Ever wonder why a breathing exercise that works for your friend makes your own anxiety worse? The problem isn't you - it's that we've been treating nervous system regulation like it's one-size-fits-all. Your nervous system has different states (activation, freeze, shutdown, and regulation), and each one needs different kinds of support. In this episode, we explore why tailored approaches work better and set the foundation for understanding your nervous system's unique needs.

This episode serves as Part 1 in our "Different States Series"

In this episode, you'll learn:

Why the same regulation tool can help in one nervous system state but backfire in another
The four main nervous system states and what makes each one physiologically and psychologically unique
The difference between reactive regulation (shifting out of a state) and reactive resourcing (supporting yourself within a state)
Why these tools are temporary scaffolding while you do the deeper healing work
How to start developing flexibility and agency in navigating between different states

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Uphill Healing: Why Everything Feels Harder (and How to Make It Easier) Jul 01, 2025

Using a personal story about a difficult uphill walk versus an easy downhill one, this episode offers a powerful and validating analogy for the healing journey. Amanda explores why life and healing can feel so hard when you're dealing with anxiety or depression, diving into the real physiological and biological reasons your body is working overtime. This episode is a compassionate reminder that your struggle is not a personal failing and that the hard "uphill" work you're doing now is what creates the conditions for life to feel easier later.

In this episode, you’ll learn:

Why a dysregulated nervous system is "physiologically expensive" and makes daily life feel objectively harder.
The reasons the healing process itself—confronting the past, feeling new emotions, and changing habits—also feels uphill at first.
How underlying physiological issues, like hormone imbalances or nutrient deficiencies, can make the healing journey feel even steeper.
Practical strategies for navigating the "uphill" phase of healing without getting discouraged.
What the "downhill" phase of healing looks and feels like, and the hope that it is possible.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Your Nervous System and the News: Staying Informed Without Staying Dysregulated Jun 24, 2025

Living in the world right now can feel overwhelming, especially when every news alert seems like another crisis demanding your attention– the news can feel like both a moral obligation and a fast track to burnout. If you find yourself caught between wanting to stay informed and feeling completely dysregulated by constant alarming updates, this episode is for you.

In this episode, you’ll learn:

Why the news is designed to activate your stress response
The difference between staying informed and perpetuating dysregulation
The framework: only consume information proportionate to your ability to take action
Small, meaningful actions that support both nervous system health and social change

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Nervous System Prep for Summer as a Parent Jun 10, 2025

When school ends and summer begins, many parents expect a break—but what often comes instead is a spike in stress. In this episode, we explore why summer can feel more dysregulating than restful and how to support your nervous system through the transition. Learn how small, intentional shifts can help you move through this season with more calm, connection, and compassion—for yourself and your kids.

In this episode, you’ll learn:

Why the transition into summer can overwhelm your nervous system
How loose rhythms, not rigid routines, support regulation for both you and your kids
What co-regulation looks like in everyday moments (yes, even when it’s chaotic)
Why repair after rupture is more important than getting it “right” all the time
Simple somatic tools to anchor your body in overstimulating moments

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why Safety Can Feel Scary After Trauma (Simplified) Jun 03, 2025

This is a simplified version of the conversation we had last week about how it's common for trauma survivors to feel anxious or scared when they finally experience moments of calm or regulation. This episode explores why this paradoxical response happens and offers gentle ways to help your nervous system learn that regulation doesn't have to mean danger. We dive into the "safety-danger equation" and how to build your capacity for feeling safe, one small moment at a time.

In this episode, you’ll learn:

Why your nervous system might interpret safety as a threat after trauma.
How past experiences can make you feel like you've "lost your ability to protect yourself" when you relax.
Practical strategies to start feeling safer with regulation, even when it’s uncomfortable.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

When Safety Feels Scary: Why Regulation Can Be Terrifying After Trauma May 27, 2025

Have you ever felt anxious about not feeling so anxious? Or had a moment of regulation trigger anxiety? In this follow-up we explore a counterintuitive but common phenomenon in trauma recovery: when finding safety and regulation actually triggers fear and anxiety. Drawing from research by Bessel van der Kolk, Stephen Porges, and Deb Dana, we examine why the regulated "green zone" can feel threatening to trauma survivors.

In this episode, you’ll learn:

Why trauma survivors often feel most vulnerable when regulated
How to identify what specific cues of safety and danger influence your nervous system
Techniques for building regulation capacity without triggering protective responses
The importance of "both/and" thinking: maintaining protection while exploring regulation

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Finding Safety in Unsafe Places: Supporting Nervous System Regulation May 20, 2025

In this episode, we tackle the challenging but vital question: How can we support nervous system regulation when someone isn't in a safe environment? Drawing from Deb Dana's Polyvagal Theory expertise and current research, we explore practical strategies for both practitioners and individuals navigating unsafe circumstances.

In this episode you'll learn:

How to identify small touch points that can activate brief ventral vagal states
Specific techniques practitioners & individuals can use to support clients/themselves in unsafe environments
Micro-practices for self-regulation during ongoing stress or threat

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Is Your Gut Triggering Your Anxiety? Understanding Bottom-Up Panic May 06, 2025

Can anxiety start... in your gut? Triggered by a listener's experience linking a gut cleanse to panic attacks, this episode dives deep into the powerful gut-brain connection. Discover how physiological issues—from microbiome imbalances to inflammation—can ignite anxiety symptoms from the "bottom-up," often before any anxious thought occurs. Learn why this happens and gentle strategies to support both your gut and brain health for better mental wellbeing.

In this episode, you’ll learn:

How the gut and brain communicate through the nervous system
How gut disruptions can lead to anxiety or panic
Why anxiety often begins in the body (and how to reframe it as information)
Practical ways to support your gut and mental health together

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

When Life Gets Heavy– Slow Down, Drop Weight, & Adapt Apr 29, 2025

In this episode, Amanda shares a personal story about her shift from running to walking—and eventually walking with a weighted vest—and how this physical adaptation revealed powerful lessons about nervous system regulation, healing, and mental health. She explores what happens when the tools that once worked no longer serve us, why slowing down is often exactly what our bodies need, and how to adapt our regulation practices to match our current season of life. Whether you’re carrying too much or moving too fast, this episode invites you to move slower, carry less, and get curious about what’s next.

In this episode, you’ll learn:

Why we sometimes freeze when familiar coping tools disappear.
The science-backed benefits of walking for stress and brain processing.
Getting creative to find the "next best thing" for regulation when resources change (like losing access to sunlight in winter).
The powerful principle: If you want life to feel easier, move slower and decrease the weight.
Practical ways to apply this principle to reduce stress and overwhelm.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Derealization - What it is & Tools to Help Apr 22, 2025

Ever felt like the world around you suddenly turned foggy, distant, or dreamlike? That’s derealization—and while it can feel disorienting, it’s actually a protective response from your nervous system. In this episode, we explore what derealization is, why it happens, how it relates to depersonalization and trauma, and what you can do to support yourself or a loved one when it shows up.

In this episode, you’ll learn:

What derealization is, how it feels, and why it's a nervous system protective response.
The common links between derealization, stress, anxiety, and trauma.
Practical coping strategies (like grounding & breathwork) and lifestyle tips for self-management.
How to support loved ones experiencing it and when professional help is beneficial.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Bringing It All Together (Final Part: B2B Series) Apr 16, 2025

3 Takeaways:

Whole-Human Approach: True healing comes from integrating both physiology and psychology – one that explores and acknowledges how your body, mind, relationships, and environment all interconnect in your mental health. Understanding the interplay between your nervous system, stress bucket, reactive and proactive regulation creates a comprehensive framework for healing that honors your unique experiences and needs. If you’ve been feeling stuck in your healing…
- Which area of your life (physical, mental, relational, or environmental) feels most neglected in your current healing approach, and what small step could you take to address it?
Your Symptoms Likely Make Sense: Your symptoms make perfect sense given your past lived experiences and current life circumstances—they’re not signs of brokenness but messages from a system trying to protect you and understanding this helps you shift from self-blame to self-compassion.
- How might your perspective shift if you approached your symptoms with curiosity rather than judgment, asking “what happened to me?” instead of “what’s wrong with me?”
- If you were to apply the equation ‘Current Nervous System State = Past Lived Experiences + Current Life Circumstances’ to your own experience, what’s one key insight you gain about why you might be struggling the way you are?
Strategic Path Forward: Real healing comes from a balanced approach that includes both in-the-moment tools and deeper, proactive changes that address the root causes of dysregulation. The journey of healing, viewed through a nervous system lens, is ultimately about reconnecting with your authentic self, accessing your inner resources, and creating a life where you feel safe, resilient, and whole.
- What’s one reactive tool you can practice this week when you notice dysregulation, and one proactive change you feel ready to explore to address something in your stress bucket?
- “What does ‘coming home to yourself’ mean to you, and what’s one small practice or action you could incorporate into your daily life to cultivate a stronger sense of connection with yourself?”

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Bloodwork & The Chemical Imbalance Theory (Part 8: B2B Series) Apr 08, 2025

3 Takeaways:

Physiology First, Not Only: There’s an interplay between physiology and psychology but if your body is depleted or stressed, it changes how your brain functions. You can’t mindset your way out of a nervous system stuck in survival mode.
The Chemical Imbalance Theory is outdated and debunked. This oversimplified narrative can prevent people from exploring the root causes of their symptoms and keeps many stuck in medication-only treatment plans that don’t fully support their healing.
Comprehensive Lab Work can take out some of the guesswork. It helps uncover hidden imbalances—like nutrient deficiencies or hormone issues—that may be driving anxiety or depression. It gives you clear, personalized data to support your healing.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Proactive Regulation: Long-Term Strategies for a Resilient Nervous System (Part 7: B2B Series) Apr 01, 2025

3 Takeaways:

Proactive regulation is about root causes, not symptom chasing. It’s the long game of building a sustainable, regulation-supportive life.
The most effective healing path is personal. Your next step depends on what’s in your bucket and what feels doable now.
Consistency beats overhaul. Small, well-supported changes (especially with guidance) create the biggest long-term impact.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Reactive Regulation in Real Life (Part 6: B2B Series) Mar 25, 2025

3 Takeaways:

Tools work better when they’re practiced in low-stakes moments. Amanda didn’t magically regulate during a meltdown—she had practiced those steps in less charged settings first.
You don’t have to fully shift your state to call a tool successful. If it takes the edge off enough to help you stay present, it’s working.
Use different tools for different goals. Some tools shift your physiology. Others help you stay with emotion. Both are valid.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Reactive Regulation: Your In-The-Moment Nervous System Toolkit (Part 5: B2B Series) Mar 18, 2025

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The impala video I referenced in the video can be found here.

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Assessing Your Stress Bucket (Part 4: B2B Series) Mar 11, 2025

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why We Get Stuck (in Anxiety & Depression): Understanding Nervous System Dysregulation (Part 3: B2B Series) Mar 04, 2025

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

6 Nervous System States & Their Stories (Part 2: B2B Series) Feb 11, 2025

In this second episode of the "Back to Basics" series, we explore the six nervous system states and how understanding them can transform your approach to anxiety and depression healing.

3 Takeaways:

Your state determines your story. How you feel physically shapes how you think emotionally. Track your state, not just your thoughts.
You experience each state differently. Start noticing your own patterns. When do you feel buzzy and urgent? When do you go flat or withdrawn? That awareness is your first step toward change.
Try the paper-on-the-door check-in. Write “What state am I in right now? How do I know?” on a piece of paper. Tape it somewhere visible. Ask it daily. This builds awareness fast—and gently.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Get To Know Your Nervous System (Part 1: Back to the Basics Series) Feb 04, 2025

In this first episode of the “Back to Basics” series, where I dive into the core of what drives anxiety and depression: your nervous system. When you better understand how this mind-body system works you can work with it towards healing.

3 Takeaways:

Your symptoms are protective, not personal. Your nervous system isn’t trying to ruin your life. It’s trying to keep you safe. The more fluently you speak its language, the less you’ll feel at war with yourself.
Self-compassion is non-negotiable. Understanding your nervous system can help dissolve self-blame and shift you into a posture of curiosity instead of criticism. That shift alone can change your healing trajectory.
You’re likely carrying more than anyone ever taught you to hold. When Amanda describes the nervous system as holding a “bucket” of stressors, it clicks: Most of us are carrying too much with too little support. Of course we’re tired. Of course we’re stuck. The work isn’t to toughen up—it’s to learn how to carry differently.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Celebrating 100 Episodes & A Look Forward Jan 28, 2025

Celebrating 100 Episodes of Regulate & Rewire

Friends, welcome to the 100th episode of Regulate & Rewire! Today’s episode is a heartfelt celebration of this milestone and a deep dive into gratitude, reflection, and exciting plans for the future. And to mark this milestone, I share a special offer towards the end of the episode.
This podcast exists because of you—your downloads, shares, reviews, and kind messages. You’ve made Regulate & Rewire a top resource for healing anxiety & depression through a nervous system lens. Thank you for being here.

3 Takeaways

Healing isn’t linear—but repetition helps. Don’t be afraid to revisit the basics. It doesn’t mean you’re behind; it means you’re integrating.
Your symptoms make sense. Understanding your physiology and psychology through a nervous system lens isn’t just informative—it’s hopeful.
This podcast is here for you. It’s not behind a paywall. It’s not ad-sponsored. It’s a labor of love designed to support you, for free, every single week.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Reactive Regulation: Lean In or Change Course? Jan 22, 2025

I’m dysregulated, now what? This episode dives into two powerful approaches you can use when you notice anxiety, depression, or other challenging emotions arising: leaning in, or changing course. We’ll explore what each of these options look like, as well as, how to best use them, by understanding your nervous system's various states and how they inform your approach to regulation.

Three Takeaways

You have a choice. In moments of dysregulation, you can lean into the emotion or regulate and change course—both are helpful in different ways.
Leaning in builds capacity. It teaches your system how to be with discomfort, instead of fearing it.
Regulating creates function. Sometimes the goal isn’t depth—it’s stability. Learn the tools that help you shift when needed.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Regulating In A World On Fire Jan 14, 2025

3 Takeaways:

Our nervous systems were built for local, immediate threats—not nonstop streaming catastrophes. Setting boundaries isn’t avoidance—it’s survival.
Balance awareness with rest: limit news exposure, take small action when needed, and prioritize experiences that bring joy.
Oscillation between connection and rest sustains resilience. Facing the world’s pain without respite lowers capacity, while joy replenishes it.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

5 Habits for a More Regulated 2025 Dec 31, 2024

As we close out the year, this episode focuses on 5 foundational habits for a more regulated 2025: sleep, movement, nutrition, stress management, and community. These habits are simple yet powerful tools for creating a foundation of nervous system health and emotional well-being.

Inside this episode, I share why these pillars matter, how to approach them, and why starting small is the key to lasting change.

3 Takeaways:

Focus on the foundations. Sleep, movement, nutrition, stress management, and community are the pillars of a regulated nervous system.
Start small. Tiny shifts are easier to stick with and less likely to overwhelm your system.
Healing is relational. You don’t have to do this alone. Support and connection make a difference.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Guided Practice for Regulated Reflection Dec 24, 2024

In today’s episode is a guided practice for Regulated Reflection. I'm intentionally keeping episodes shorter this month as this time of year is busy and I want to offer you a resource that fits into those smaller pockets of time.

Take a moment to pause and care for yourself in the midst of the holiday season. If you enjoy this practice, I’d love to have you join us for the full NYE Circle experience. You’ll find all the details and the sign-up link in the show notes.

3 Takeaways:

Reflection isn’t just cognitive. It becomes more powerful when we regulate first and then reflect.
Your body holds wisdom. Grounding, scanning, and orienting practices help your system settle before meaningful insight can emerge.
Healing happens in small steps. You don’t need to map out a full plan. One breath, one intention, one question at a time.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Regulated Reflection: A Grounded Approach to Ending the Year Dec 17, 2024

As the year comes to a close, this episode invites you to reflect on the past year with curiosity and compassion—not judgment. I’ll guide you through a simple process to look back on meaningful moments, notice patterns, and set intentions for the year ahead.

You’ll also hear about my NYE Circle happening this Sunday, December 29th, at 8 PM ET—a free, 90-minute virtual event to help you regulate, reflect, release, and step into 2025 with clarity and purpose.

3 Takeaways:

Reflection is a tool for growth, not judgment. Like watching the “game film” of your life, reflecting on the past year with curiosity and compassion—not criticism—helps you learn, grow, and move forward with clarity.
Focus on what supported you. Identify the tools, habits, or practices that helped regulate your nervous system this year. Carry those forward into the new year to build a foundation for healing and resilience.
Want support? Join me on December 29th for a free, virtual, community event! CLICK HERE

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Did I Give My Child Anxiety? Understanding Parent-Child Patterns Dec 10, 2024

In this episode, we dive into the second part of a listener’s heartfelt question about parenting and anxiety. After a big emotional release, she found herself overwhelmed by guilt-ridden thoughts: "I’m a bad mom. Did I do this to him?”
3 Takeaways:

Your healing helps your child. Nervous system regulation is contagious. Even messy progress is impactful.
Reflection is more powerful than guilt. Self-confrontation is hard. Do it gently. And if needed, with support.
Small structural changes matter. Nutrition, screen time, play, rest—these daily habits shape emotional health.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The reflection questions mentioned are linked in the show notes

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Is This a Setback or a Step Forward in Healing? Dec 03, 2024

In this episode, we explore whether intense emotional moments—like panic attacks or big cries—are setbacks or signs of progress. Learn what happens in your nervous system during big emotional releases, why healing can feel harder before it gets better, and how to support yourself through these experiences.
P.S. Click here to see the photo of story #3 moments before my friend helped get my shoulder back in place.

Next Week:
We’ll explore the connection between a parent’s healing and their child’s emotional well-being, tackling parental guilt and co-regulation.

3 Takeaways:

Emotional overwhelm can be progress: Feeling deeply may mean your body finally feels safe enough to process long-held stress.
Support and resourcing matter: Trauma healing should happen in supported, safe environments—not through re-exposure alone.
Capacity grows with practice: The more you safely experience regulation and dysregulation, the more equipped you are to reset on your own.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Holiday Mental Health Support Nov 26, 2024

The holiday season can be a mix of joy and stress—family dynamics, packed schedules, financial pressures, and unspoken expectations can take a toll on your mental health. In this episode, I share practical tips to help you stay regulated and set healthy boundaries.

3 Takeaways:

Self-compassion is the first step. If you fall into old patterns, pause and remind yourself—it makes sense. Then give yourself what you need.
Practical regulation tools matter. Pick one or two that feel doable and practice them now so they’re familiar when you need them.
Boundaries protect your peace. You’re not responsible for how others react to your needs. Repetition is your friend.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What My Four-Year-Old Knows About Healing That Most Adults Don't Nov 19, 2024

In this episode, I share a personal (and slightly unconventional) parenting story about letting my 4-year-old son practice walking on our roof. As risky as it might sound, the experience brought three profound lessons about healing: the importance of practice, the power of pacing, and the value of having support.

Join me as we explore how these lessons apply to your journey of emotional regulation and self-healing, especially if you didn’t grow up with the tools or guidance to navigate your emotions. Together, we’ll uncover a framework for building self-compassion and moving forward in a way that feels intentional and supportive.

3 Takeaways:

Practice is part of healing. If you weren’t taught regulation as a kid, of course it’s hard now. That doesn’t mean you’re bad at it. It means you’re building the skill.
Go slow—on purpose. Slower is often safer, especially in trauma healing. Your nervous system sets the pace.
Support matters. Healing wasn’t meant to be done alone. Whether it’s friends, therapists, or coaching—having someone alongside you changes everything.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Navigating Daily Nervous System Shifts Nov 12, 2024

Today I explore the question "Is it possible to cycle through all nervous system states within the same day?" Spoiler alert—yes, *to an extent* — in this conversation we explore the considerations around this and I offer practical suggestions on how you can shift thorough these states with more ease.

We'll talk about why these shifts happen, how to recognize them, and what it means for our mental and physical health. Hit play to hear more!

3 Takeaways:

Daily state shifts are normal. You’re not broken for moving between regulation, activation, and shutdown. That’s your biology at work.
Awareness is the first step. Start noticing what triggers your state shifts and what helps you return to calm. These are data points for healing.
Support your system proactively. Build in small, consistent habits—like mindful pauses, movement, social connection, and grounding practices—that help your system flex and reset.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

"Letting Go Good": Navigating Grief With Our Kids Nov 05, 2024

In today’s episode, I invite you into a personal journey as I navigate the grief of losing my soul-dog, Cooper. This episode is both a tribute to him and a raw, heartfelt look at how I’m supporting myself and my young son through this painful experience.

The first half of the episode is a snapshot of our story. In the second half, I discuss how I'm helping my 4-year-old son process his first significant loss. I dive into the importance of role-modeling grief for children and offer some tips on how to do so in a way that helps them build resilience in the face of loss.

Trigger Warning: This episode includes emotional content around loss and grief. Please feel free to skip or pause if needed.

3 Takeaways:

Children grieve through play and creativity. Make space for repetition, curiosity, and expression. That’s how they process big feelings.
Your regulation matters more than the right words. Your ability to stay grounded gives your child a safe place to land emotionally.
Grief is a teaching moment. Don’t shield your kids from sadness—support them through it. That’s how we build emotional resilience.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Guided Practice for Resourcing, Titration, and Pendulation Oct 29, 2024

In this episode, we’re shifting from learning to experiencing. Last week, we discussed the techniques of resourcing, titration, and pendulation and their importance in trauma healing. Today, I’ll guide you through a guided practice, allowing you to feel and embody these practices within your own systel..

This gentle, 15-minute practice will help you connect to a sense of safety, ease into challenging sensations, and learn to move between states of comfort and discomfort. By engaging your nervous system in this way, you show your system experientially that it doesn't have to stay stuck in moments of discomfort or activation.

Find a quiet, comfortable space, and hit play.

3 Takeaways:

Resourcing builds safety. Practice identifying and connecting with the things that help your body feel calm and stable.
Titration keeps healing manageable. Approaching discomfort in small doses supports sustainable nervous system regulation.
Pendulation creates nervous system flexibility. Practicing the shift between calm and activation helps prevent getting stuck in either.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Healing Trauma Safely with Pendulation, Resourcing, and Titration Oct 22, 2024

In this episode, we dive into the concept of pendulation, a foundational process in trauma healing, particularly within Somatic Experiencing. We explore how pendulation involves oscillating between states of distress (activation) and calm (regulation), allowing the nervous system to release stored tension without getting stuck.

3 Takeaways:

Titration prevents retraumatization. You don’t have to revisit everything at once. Healing in small doses creates lasting change without overwhelm.
You already have resources. Identify what makes you feel calm and safe. This makes it easier to access them when it matters most.
Pendulation teaches your system flexibility. Learning to oscillate between stress and regulation helps release trauma and build resilience.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

The Pyramid of Healing - Why Healing in Order Matters Oct 15, 2024

Did you know that there a sequential order to healing? In this episode of Regulate & Rewire, we explore "The Pyramid of Healing," and it's 4-phases that support your healing journey. If you’ve ever felt stuck, overwhelmed, or like your healing efforts aren’t working, it might be because things are happening out of order. Discover the four phases of healing—Education & Awareness, Regulation, Rewiring, and Resourcing—and learn how following this sequence can create lasting change.

3 Takeaways:

Follow the sequence: Skipping straight to trauma work without capacity can stall progress. Start with education and regulation.
Regulation first, always: Cultivating a felt sense of safety gives your system room to do the harder healing work later.
You’ll cycle through again: Healing is not a straight line. With every round through the phases, you gain strength and ease.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why You Can’t Just “Release” Trauma Oct 08, 2024

In this episode, we dive into the common phrase “releasing trauma” and what it really means. While many people think trauma can be pushed out of the body, healing is much more about creating safety within the body so it can transform naturally. We explore the layers of trauma healing—physical, emotional, psychological, and relational—and why true healing requires a holistic approach.

3 Takeaways:

Trauma isn’t something to “get rid of.” It softens only when your system feels safe. Actively building internal safety is the real work.
Healing happens in layers—physical, emotional, cognitive, relational, developmental, and more. A one-dimensional approach often falls short.
Focus on building capacity, not eliminating discomfort. Like weightlifting, sometimes slow and steady strengths you the most.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

It's Okay to Do Less: A Gentle Reminder for Your Healing Journey Oct 01, 2024

In today’s shorter episode, I want to offer you a gentle reminder: it’s okay to do less. When you have less to give, it's important to honor that and adjust your commitments accordingly. This week, instead of pushing myself to create a longer, more researched episode, I’m giving myself permission to record a shorter one – and I’m encouraging you to do the same in your life.

Far too often, we get caught up in the cycle of doing more, but healing happens when we make space for it. If your load feels heavy right now, take a moment to assess what you can let go of – whether it’s tasks, internal expectations, or the pressure to be constantly productive.

If you're struggling to figure out how to make space for rest, healing, or anything else important in your life, my team and I are here to support you. Through our RESTORE 1:1 coaching program, we help clients audit their stress loads and strategically make room for healing.

If you’re curious about how this approach could help you, I’d love to invite you to book a pressure-free discovery call. We’ll explore if this is the right step for you, and if not, I’ll try to help you find your path forward.

3 Takeaways:

Doing less is sometimes the most healing thing you can do. Pause and ask: what would “less” look like today?
You will need to do less of something in order to do more for your healing. It’s not weakness—it’s strategy.
If you feel stuck or overwhelmed, support helps. Book a pressure-free discovery call to explore if Restore is right for you.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Navigate Situational Anxiety Sep 24, 2024

Do you ever find yourself tense or anxious when dealing with new situations? This could be traveling to a new place, interviewing for a job, or simply a changing seasons in your life. This is often referred to as situational anxiety, which is a form of anxiety that happens in response to a new, unfamiliar, or stressful (to you) situation. Today I'm going to offer a nervous system reframe and other tools to help you navigate this better. Hit play to listen!

3 Takeaways:

Reframe the Sensation: Shift from saying “I have anxiety” to “I’m noticing activation.” It encourages curiosity and reduces shame.
Normalize the Experience: Your system’s response to change or stress isn’t wrong. Self-compassion can soften the edges.
Lean on Support and Tools: Use nervous system regulation practices in the moment, and seek professional support to unpack deeper patterns over time.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What Are Your Symptoms Trying to Tell You? - A "Symptoms" Reframe Sep 17, 2024

One of the most overlooked but important steps in healing anxiety, depression, or trauma is learning to not be afraid of your symptoms. Hit play for a conversation about symptoms and how the way we understand or perceive them can intensify or de-intensify them.

3 Takeaways:

Reframe your symptoms as messages. Whether they’re mental or physical, your symptoms are trying to tell you something. Get curious about what they’re signaling instead of trying to silence them.
Connect the dots between your thoughts, feelings, and sensations. Use tools like journaling or somatic tracking to notice how your psychological and physiological symptoms influence one another.
Meet symptoms with neutrality before trying to fix them. The moment you feel a symptom, pause. Instead of judging or rushing to change it, ask: “What’s this trying to tell me? What need might be unmet?”

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

My *Almost* Anxiety Attack at the Airport Sep 10, 2024

Today let’s talk about the anixiety attack I *almost* had at the airport earlier this summer. Warning I’m going to take you on this journey with me detail by detail, so if you’re already feeling a little worked up today, maybe come back to this episode later when my airport stress won’t increase your stress but can instead be simply a chaotic story you get to listen to for your education & entertainment purposes. Hit play for the full convo!

3 Takeaways:

Your state shapes your story: The way you interpret stressful events changes depending on whether your body is regulated or dysregulated. Check in with your body before spiraling with your thoughts.
You can increase your capacity: Amanda didn’t avoid the stress—she managed it. And that’s what years of nervous system work can do. You won’t eliminate activation, but you can learn to hold it.
Same situation, different systems: Your response isn’t wrong just because someone else reacts differently. Whether it’s a friend, partner, or stranger—our stress responses are shaped by more than just the moment.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How Does Botox Impact the Nervous System & Emotional Regulation? Sep 03, 2024

Today, we're talking about something that might surprise you—we’re going to talk about Botox. If you're asking, “Why are we discussing Botox on a podcast focused on mental health?” Another centerpiece to this podcast is talking about ways to support, heal and regulation your nervous systems, in that it's important to consider how everything we do—including something as common as a Botox—could play a role. Today we'll talk about both the cosmetic & medical uses of Botox as we talk through it's benefits and it’s potential impact on your nervous system, brain, and emotional regulation (potentially of you and your kids). Hit play to learn more!

3 Takeaways:

Consider the trade-offs: Botox can be beneficial, especially for chronic pain, but may affect emotional intensity and facial expressiveness.
Your nervous system matters: Cosmetic procedures like Botox may influence regulation, connection, and even how others perceive your emotions.
Be research-literate: Seek sources you trust, question funding influences, and make health decisions through an informed, aligned lens.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Another Good Enough Episode (#3) Aug 27, 2024

If you’re new here, my "good enough" episodes typically happen as a result of me getting behind on recording podcasts. They happen when I realize on a Monday night that I don’t have anything recorded for tomorrow’s podcast episode and I don’t have the time, energy, or capacity to do the full outlining, researching, or scripting that other podcast get. Instead I just talk more candidly from the heart - today that conversation is about the "A-lot-ness" in my life right now and how I'm navigating in very differently than I would have years ago.
I share 3 things that are really helping me as I fall into my default patterns of urgency and "just get it done" and end chatting through how easy it is to label natural physiological responses as "disorders" when you don't understand the nervous system.

3 Takeaways:

Intentionally slow down: Practice reading, walking, eating, and speaking at a slower pace to show your body it’s safe to soften urgency.
Use deep breaths strategically: Diaphragmatic breathing activates your vagus nerve, helping shift your body into a more regulated state.
Try “Even If” thinking: Counter catastrophizing with the phrase “even if…” to build psychological flexibility and interrupt spirals.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Unblend & Unburden (Parts Work Series, Pt. 2) Aug 20, 2024

Ever feel at war with yourself? Ever find yourself frustrated that you overreacted or that you've again turned to a less than ideal way of coping? In IFS this is called being "blended" - this is when a particular part (usually a younger wounded or protective part) of you has taken over, influencing your thoughts, emotions, and actions, so much so that it feels as if you are that part.
Today we're talking about how to "unblend" to put your regulated self back in the driver seat of your mind, body and life. Today's conversation builds on last week's part 1 of our Parts Work conversation. Hit play to learn more!

3 Takeaways:

Recognize blended states: Learn to spot when a part has taken over. Notice thoughts or behaviors that feel extreme or automatic.
Use regulation to unblend: Support your system with bottom-up tools like breath, movement, or resourcing to bring your authentic self forward.
Work with your parts compassionately: Parts are not problems. They’re protectors and survivors. When you listen with curiosity and compassion, they begin to soften.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What is Parts Work? (Part 1) Aug 13, 2024

Have you ever felt like a part of you wanted one thing and a part of you wanted something else? Or maybe on your healing journey you've started to notice these seemingly problematic beliefs or behaviors, things like perfectionism, emotional eating, doom scrolling, etc... — each of these can be labeled as one of our "parts."
Today we’re diving into a healing modality called parts work, or internal family systems (IFS), and the role it can plays in healing anxiety & depression. I'll also talk through how it overlaps with nervous system regulations so beautifully and why this modality has felt so helpful to so many of our clients.

3 Takeaways:

Everyone has parts: They’re not flaws—they’re adaptations. Recognize that even your most challenging behaviors have a history and a good intention.
Try identifying your parts: Pay attention to repeated thoughts, reactions, or behaviors this week. Can you name any parts (e.g., the perfectionist, the avoider, the rebel)?
Explore the next step: Whether through journaling, therapy, or coaching, begin the practice of unblending—creating space between your core self and your parts so you can respond rather than react.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What is Emotional Fitness? Aug 06, 2024

Ever feel like your feelings get so big so fast and you're not sure how to handle them? This week I'm sharing a lesson I taught about emotional fitness (aka emotional regulation). Hit play for the full conversation!

3 Takeaways:

Your emotions are physical, not just mental. Get curious about how they feel in your body and what they might be trying to tell you.
Emotional regulation is a trainable skill. Like any muscle, it grows stronger with intentional practice.
Create an emotional game plan. Build a simple strategy for navigating the feelings that trip you up the most.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

3 Powerful Reframes to Deepen Your Healing Journey (Healing Reframes – Part 2) Jul 30, 2024

This is the second part of a two-part series that's all about healing reframes. I'll break down the final 3 helpful reframes, or mantras, that can change how you look at and navigate your healing journey.

In this episode, we’ll take a deeper look at how these reframes—originally shared in a parenting context—can be applied to all of us trying to live more regulated lives. Hit play for the full conversation.

3 Takeaways:

Firm but Kind: Practice speaking to yourself like a supportive inner guide. Acknowledge the discomfort and still take action that aligns with your healing.
Find an Anchor: When emotions surge, name them without judgment. Then reach for a stabilizing tool—breath, movement, a grounding object—to stay present.
Connect Before You Correct: When a behavior frustrates you, lead with compassion. Then redirect with clarity. This builds trust between your parts and your authentic self.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

A Healing Reframe for Anxiety & Depression (Healing Reframes – Part 1) Jul 23, 2024

This is the first part of a two-part series that's all about healing reframes. I'll break down the first of four super helpful reframes, or mantras, that can totally change how you look at your healing journey.

In this episode, we’ll take a deeper look at how these reframes—originally shared in a parenting context—can be applied to all of us trying to live more regulated lives. We’ll explore how understanding your past can shine a light on your present behaviors and, most importantly, figure out what you can actually do about it with our "So now what?" approach. Trust me, you won't want to miss out on these insights and practical steps to start making some real changes.

3 Takeaways:

Use the healing reframe. Start with, “How appropriate of me to ________ given that _______.” Let it soften guilt or shame and open a new space for thought.
Ask: “So now what?” Don’t stop at self-awareness. Use this question to invite growth through smaller actions, new responses, and somatic practice.
Support integration through tools. Repeatedly pairing this mental reframe with embodied tools (somatic awareness, breathwork, journaling) is what reinforces lasting nervous system change.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Navigating Overwhelm & Dysregulation in Parenting Jul 16, 2024

Today’s conversation is a direct response to the following listener request:

"I am a parent to 4 young kids (one with special needs and another with some extra needs). I struggle immensely with keeping myself regulated and calm with their big emotions. I wondered if you might explore in further episodes about how to let go of the need for control as a parent and how that need for control influences feeling dysregulated when the kids are rough housing and noisy/chaotic. I struggle so much to just relax into parenting, I constantly try to control things to avoid big emotions and meltdowns. If you might also touch on the topic of hypervigilance and the need to control as a trauma response? I’d love to learn how we can sit with life happening without trying to micromanage it as a way to avoid something unexpected happening, kid meltdowns, chaos, etc…
I’m struggling so much with this right now as a mom, but really it’s been a theme for much longer than that. I realize the work ahead for me as I am learning your tools to regulate my nervous system."
What I'll share doesn't just apply to regulated parenting, but in how we all approach these things in our healing. Hit play for the full conversation!

3 Takeaways:

Control is a response to dysregulation. When you feel the urge to control, it’s a cue to pause. One breath. Count to five. Then choose your next move.
Hypervigilance is a nervous system habit born from chronic stress or trauma. It doesn’t mean you’re broken—it means your system adapted. And it can adapt again.
Build regulation before expecting yourself to parent peacefully. Nervous system tools, somatic practices, and mantras like “I’m the anchor while they storm” help ground your response.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Feel Like You Can't Rest Until Everything Gets Done? Hit Play Jul 09, 2024

If you feel like you can't rest until everything is done - this conversation is for you. I also talk about functional freeze and how this do do do without knowing how or when to allow yourself proactive rest creates overwhelm and overloads the system into a state of freeze. Hit play for more!

3 Takeaways:

Catch: Notice the moments you feel pulled to skip rest or keep doing more.
Challenge: Ask, “What if I didn’t? What if I took three breaths instead?”
Change: Start small. Let rest be uncomfortable until it isn’t. Choose differently, one moment at a time.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Feel Like You're Always In A Rush? Hit Play Jul 02, 2024

Have you ever found yourself rushing to do something or rushing get somewhere when you really didn’t actually need to rush? You weren’t running late, there wasn’t a timeline, no one was waiting on you and yet you felt this urgent need to move faster. If so, this episode is for you.

We all have default patterns, default ways of responding to the world around us because of our past lived experiences. Join me for a conversation about why these patterns take hold, but more importantly what it looks like to begin to rewire and repattern these default responses if they're no longer serving you. Hit play to learn more!

3 Takeaways:

Catch the urgency. Start noticing when you’re rushing without real need. Awareness is step one.
Challenge the pattern. Ask: Why am I rushing? Can I try a slower pace? What would someone else do here?
Change your pace. Practice moving 1% slower—whether that’s washing dishes, walking, or talking. The repetition teaches your body that it’s safe to slow down.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

The Power of Suggestion (& What I Learned From an Ecstatic Dance Event) Jun 25, 2024

If you've ever felt frustrated by a therapist or coach responding to your request for tools with something like, "Well, what do you think a helpful tool would be?" then today's chat is for you. in this episode I share what I learned in attending my first ever ecstatic dance class and how it demonstrated for me the importance of suggestions in our healing journeys. When you've lived so much of your life inside a specific box, it can be really hard to see anything else.
Join me as I discuss the balance between being client-led and offering guidance in therapeutic practices, emphasizing the importance of context, choice, and connection for creating a sense of safety; and as I reflect on my desire (and maybe yours too) to feel more free.

3 Takeaways:

Free movement is powerful regulation. Ecstatic dance or even solo movement at home can help process emotion and reconnect with your body. Try moving without rules.
Suggestions build capacity. When you’re stuck, don’t be afraid to seek or offer guidance. It’s not about having all the answers—it’s about giving someone a place to start.
The nervous system needs safety to try new things. Look for experiences that offer context, choice, and connection. They’re the foundation of true change.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

“I’m Too Much” & Other Beliefs I’m Unpacking in Therapy Right Now Jun 18, 2024

One of my deepest beliefs is that “I’m too much” – I’m too loud, I’m too energetic, I ask too much, need too much, my idea’s or dreams or plans are all too much, my pace is too much, etc… It’s a wound that gets triggered a lot in my friendships, entrepreneurship, and especially in my marriage. It's also a belief that holds me back from fully showing up in a lot of areas of my life.
Join me for a conversation about how all our beliefs, while well-meaning and self-protective at one point, may no longer serving us anymore and when left unchecked they'll hold you back in your healing journey and keep you stuck in patterns you don't want anymore.

3 Takeaways:

Healing work has a sequence. Jumping into trauma processing without regulation and awareness can backfire. Start with capacity-building.
Beliefs filter reality. What you believe about yourself (or your healing) affects how you interpret everything. Awareness is the first step to change.
Ask: What do I risk or gain if I stop believing this? Testing your beliefs can unlock clarity and healing—especially when you combine insight with nervous system support.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What is Regulated Living? Jun 11, 2024

When you’re not sleeping, eating, breathing, moving, resting, playing, or connecting enough — you should expect to be sick, your mental health will suffer because your brain and overall health are suffering.

When we, or life, expects us to sacrifice the very habits that nurture our nature of being human — we suffer and there's no amount of talk therapy or meds (while possibly helpful) that heals symptoms caused by a dysregulated nervous system or daily habits that rob you of general health.

You cannot heal when continuing to live in chronic stress.

So, what is regulated living? It’s about living with routines, habits, and practices that support a regulated nervous system, habits that support healthy mental, physical, emotional, and relational health. It involves the habits that make up your daily life as well as cultivating the skills necessary to effectively self-regulate and manage stress.

Today’s conversation acts like a wrap up to the 8 episode Essential 8 series, providing moments of invitation and reflection to step into some aspect of more regulated living.

3 Takeaways:

Regulated living is a lifestyle, not a checklist. It’s about consistent, flexible habits that build capacity.
Start small and strategic. Use the Essential 8 to find your personal entry point.
Healing accelerates with support. Community, coaching, and co-regulation make all the difference.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How INTEROCEPTION Helps You Heal [Essential 8 Series] Jun 04, 2024

Essential 8 Series (Part 8)
Do you struggle to feel connected or at home in your body? Do you often feel ungrounded? Do you have anxiety or lack self awareness? When someone is having a hard time are you overly empathetic - is it almost like you absorb their hard emotions? Do you struggle to easily feel when you're hungry or full? These are all signs of low or impaired interoceptive awareness.
Interoception is the ability to fell and understand what's happening on the inside of your body and it is a foundational skill to somatic healing. Hit play to join me for a longer conversation on what it is, why it matters, and how to cultivated stronger interoception.

3 Takeaways:

Interoception is the foundation of regulation. You can’t meet a need you don’t notice. Learning to sense your internal cues is step one.
Disconnection often starts as protection. If you feel disconnected, it likely served a purpose. Reconnection can be safe, slow, and compassionate.
Start small to build trust. Choose one physiological need to respond to consistently this week—and notice how your body begins to respond back.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *Interoception workbook download can be found in the show notes

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How COMMUNITY Helps You Heal [Essential 8 Series] May 28, 2024

Essential 8 Series (Part 7)
Today we’re taking a deep dive into how community helps you heal & I would go as far as to say how and why community is a non-negotiable for healing, how it’s the cornerstone to it. Humans are hardwired for connection. You were never meant to carry or navigate as much as you have on your own. Hit play to learn more!

3 Takeaways:

Connection is a biological need. Healing requires safe relationships and co-regulation.
We live in a disconnected world. Look for ways to build real, not just digital, connection.
Social support builds resilience. Community helps buffer stress and improves outcomes for anxiety, depression, and trauma.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *Community workbook download can be found in the show notes

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How NUTRITION Helps You Heal [Essential 8 Series] May 21, 2024

Essential 8 Series (Part 6)
Today we’re chatting about nutrition and its impact on mental health, specifically anxiety, depression. Treat today’s episode sort of like you and I were casually chatting and I said, “Hey, did you know…”

"Did you know that blood sugar regulation (or lack there of) has been linked to anxiety and depression?"
"Did you know your gut is often referred to as your “second brain” and that research shows that emotions play out in your gut and gut issues can create mental health symptoms?"
"Did you know that the quality and quantity of food we eat matter? If you’re under-eating or under-nourishing yourself then you’re likely nutrient deficient and those deficiencies stress out the nervous system contributing to living in survival mode?"

To which, you’d look at me with awe and wonder and reply, “OMG Amanda, I didn’t know that - tell me more?”

Wonderful, that’s the conversation we’re having here - let’s chat through blood sugar, mind-gut connection, and nutrients needs that can impact your mental health.

3 Takeaways:

Your gut is your second brain. Gut flora impacts your mood, digestion, immunity, and how safe your system feels.
Blood sugar impacts your mental state. Spikes and crashes can lead to panic, fatigue, or depressive dips.
Deficiencies matter. When your body is undernourished, your nervous system stays in survival mode. Balanced meals help build resilience.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *Nutrition workbook download can be found in the show notes

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

A Quote & a Soapbox About How Mental Health is "Health" May 14, 2024

A quick intermission from our 8 part "Essential 8" series because my brain needed a break after juggling a lot the past few weeks. At the heart of this episode is a conversation about this quote, “When a flower doesn’t bloom, you fix the environment in which it grows, not the flower.”
In the context of your healing the quote can be rewritten as “when you’re struggling with anxiety or depression, you fix the environments in which you’re healing and growing, not you.”

You are not broken, you do not need fixing. Your symptoms make sense and assessing and addressing these underlying factors lies at the heart of healing.

3 Takeaways:

You are not broken. Your symptoms are messengers, not character flaws.
Your environment matters. Healing requires assessing what supports or stifles your well-being.
Healing is a creative process. It’s not about one-size-fits-all solutions—it’s about finding what works for you.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How STRESS MANAGEMENT Helps You Heal [Essential 8 Series] May 07, 2024

Essential 8 Series (Part 5)
At the heart of understanding and healing anxiety or depression through a nervous system lens is stress management and understanding the basics of stress physiology. In this conversation I share with you (what I hope is) a refreshing perspective on navigating overwhelming stressors. I'll reintroduce the "stress bucket analogy" and unpack it in a bit of a different way than we have before providing you with a tangible framework for understanding stress load and creating more capacity.
Stress isn't the problem, chronic stress is - let's figure out how to navigate that better together. Hit play to learn more!

3 Takeaways:

You can’t manage an unmanageable amount of stress. Assess and edit where you can—ideally with support.
Capacity must come before deep healing. Reduce load first, then go deeper.
Start with what’s easiest. Even tiny wins create room for bigger change.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The stress management download can be found in the show notes

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How VAGAL TONING Helps You Heal [Essential 8 Series] Apr 30, 2024

Essential 8 Series (Part 4)
This isn't the first conversation we've had about the vagus nerve, and it won't be the last, but it's definitely worth a listen! In this episode I'll share again the basics of what the vagus nerve is, why it matters when healing anxiety & depression, and you'll get a few more sneak peak reads of my new book!
What I want you to leave this episode hearing most clearly is that you are not broken, healing is possible, and I’m honor to be here supporting you. Hit play to learn more!

3 Takeaways:

You can train your vagus nerve. Vagal tone isn’t fixed—it improves through regular activation and lifestyle changes.
HRV and symptoms are your clues. Track what shifts as you build regulation reps into your days.
Vagal toning works best when it’s part of a lifestyle. Sleep, movement, stress management, and connection all support vagal tone over time.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The vagal toning workbook download can be found in the show notes

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How BREATH Helps You Heal [Essential 8 Series] Apr 23, 2024

Essential 8 Series (Part 3)
Breath can be used as a powerful proactive and reactive regulation tool. Your respiratory system (aka breath) is one of the most powerful physiological levers you can pull to shift the state of your nervous system. Did you know that every time you inhale your heart rate speeds up, and every time you exhale it slows down? Let's say you extend your exhale out longer than your inhale — well now your heat rate slowed down longer than it sped up. This sends an immediate message to and through your nervous system to activate your relaxation response.

You can also use breath to activate your system when you're in a state of Shut Down or want to practice increasing your stress threshold.

Ideally you want your natural breath throughout the day to steady, diaphragmatic breaths, in and out your nose. This is how we're evolutionarily supposed to breath. But it's estimated that at least 50% of the adult population has some kind of breathing inefficiency. Maybe that's mouth breathing during the day and/or night, short shallow breathing, imbalanced breathing, and so on. Let's change that!

3 Takeaways:

Your breath reflects your state. Learning to notice and shift it gives you agency in moments of stress or shutdown.
Start with awareness. You can’t change what you don’t notice. Begin by observing your breath throughout the day.
Simple is effective. Tools like the physiological sigh or nose-only breathing can offer huge gains when practiced consistently.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The breath workbook download can be found in the show notes

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How MOVEMENT Helps You Heal [Essential 8 Series] Apr 16, 2024

Essential 8 Series (Part 2)
I’m going to just come out with a pretty blunt to start today: there’s a set of minimal physical activity guidelines for a reason, if you’re not meeting them then you’re going to have problems (one of which is mental health).
Second only to sleep, I think movement is one of the most fundamental and non-negotiable habits for brain health. Research shows that even just a daily walk of 30 minutes can decrease depression and anxiety symptoms in almost all clinical populations as well as strengthening connections between brain circuits important for emotional processing, problem solving, decision making, and memory.

Human body’s are designed to move, the healthiest version of your brain lives inside a body in motion. Hit play to learn more!

3 Takeaways:

Movement is essential for nervous system health. If you’re not moving regularly, it’s worth addressing—not for aesthetics, but for healing.
Not all movement is created equal. Even if you’re active, the type and intensity matter. Choose what regulates your system, not just what burns calories.
Start small and stay consistent. A 5-minute stretch or a walk to the mailbox is enough to build from. Your body is worth the effort, even on the hard days.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The movement workbook download can be found in the show notes

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How SLEEP Helps You Heal [Essential 8 Series] Apr 09, 2024

Essential 8 Series (Part 1)
Sleep plays a vital role in our overall health and wellbeing, yet 1 in 3 adults aren’t getting the recommended amount. If you're not getting the recommended amount of sleep, your mental and physical health will suffer.
In this episode we’re going to talk about – what happens when we sleep, why sleep matters for our mental and physical health, common struggles with sleep, and practical strategies for getting better shut-eye. If you're tired of feeling tired, let's dive in!

3 Takeaways:

Sleep is foundational for healing. It supports vagal tone, mental health, physical recovery, and emotional regulation.
You might not realize how sleep-deprived you are. Chronic exhaustion resets your baseline and masks the harm being done.
You can start small. Use tools like the habit ladder, dimming lights, or moving your phone out of the bedroom to get 1% better sleep tonight.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why behavior change matters when healing (even if it’s not that cool to talk about) Apr 02, 2024

Your habits matter, your lifestyle matters. Your overall health is the greatest contributor to your mental health. There’s no about of talk therapy or meds that can combat the natural stress load that gets put on your system by chronic sleep deprivation, sedentariness, dysfunctional breathing, too many inflammatory foods and too little nourishing ones.
AND YET... behavior change is hard, especially when struggling with anxiety & depression.

Today and in the next 8 episodes we’ll take a deep dive into talking all about habits that hurt versus habits that heal. This conversations paves the way for the Essential 8 series by helping you understand the neuroscience of behavior change, why it's hard and what can make it easier. Now let's dive in!

3 Takeaways:

Your habits shape your healing. If you’re not living well, your body and mind won’t feel well.
Stress makes it harder to change. Defaulting to old patterns under stress is normal. Offer yourself compassion and accountability.
Start small and strategic. Tiny habits, paired with a clear cue and meaningful reward, are more sustainable and less overwhelming.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Are Cold Plunges & HIIT Training Hurting Your Healing? Mar 26, 2024

When your nervous system has grown accustomed to chaos, things like stillness , rest, and slowing down feel unsafe. Because of this we often choose "healing" modalities that feed into the familiarity of chaos and intensity.
So are the cold plunges and HIIT workouts hurting your healing? I don't know. But join me for a conversation to talk through how they might be, to talk about how they held me back in my early healing journey and what I'd do differently if I knew then what I know now.

3 Takeaways:

Familiar doesn’t always mean helpful. Your nervous system might crave chaos, but healing often requires learning to feel safe in stillness.
Use research as a guide, not a gospel. Even well-supported practices like HIIT and cold plunges might not be right for your system right now.
Strategic healing requires personalization. The most effective tools are the ones that both support your physiology and meet you where you are.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

3 Goals of Stress Management Mar 19, 2024

Let's have another conversation around stress. Chronic stress can come as a symptom of our choices or the reality reality of our life circumstances, but it's usually a mix of both. I spent a decade create a life of chronic stress based on beliefs I acquired in my childhood and teenage years.
Here's the thing, stress isn't the problem, chronic stress is. There's also some cool new research that suggests that stress may only be bad for you if you believe that to be the case.
Join me for the full conversation as I unpack 3 main goals when it comes to stress.
P.S. this episode includes a sneak peak reading of part of my new book, "Healing Through the Vagus Nerve"

3 Takeaways:

Take your stress seriously—but not so seriously that it adds more stress. Start by watching the TED Talk Amanda linked in the show notes to learn how your mindset around stress influences its impact.
Stress management begins with honest auditing. If you haven’t yet, listen to the 4-part Stress Bucket series to get a framework for evaluating what’s draining and what’s sustaining you. Check out episodes 37, 38, 39, & 40 for a series on how you can do just that.
Healing starts with the basics. Sleep, movement, nutrition, and intentional recovery habits matter more than any quick fix. Focus on the 1% changes that build a more resilient system.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

You Don't Always Have to Feel Feelings RIGHT NOW Mar 12, 2024

If you've been in the healing space for more than 4 seconds you've heard things like, "you need to feel your feeling" or "healing comes through feeling." There's truth in it AND what does that even mean? What if feeling even a little bit opens the floodgates? What if feelings show up 5 minutes before a meeting?
Join me for a realistic conversation around emotional regulation and how you don't always have to feel your feelings right now.

3 Takeaways:

You don’t always have to feel your feelings right now. Timing, safety, and capacity matter. Distraction can be a valid and helpful pause.
Emotions are messengers, not enemies. They hold wisdom. Understanding their purpose gives you more agency.
You can build emotional fitness. Like any skill, your ability to process emotion strengthens with time, support, and practice.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Auditory Overstimulation - What it is, Why is Happens & What You Can Do Mar 05, 2024

Do you ever feel overstimulated by sounds? Maybe especially when you're stressed? This has been a part of my anxiety journey and something that's come up a lot amongst my conversations with other lately. In this episode we'll talk about what Auditory Overstimulation is, why it happens, and some things you might be able to do today to support yourself (or a loved one).
Here are links to the two things referenced in the conversation:

Learn more and join my next Release Class by clicking HERE - First class? Use the code "ATTUNE" at checkout for 40% off
CLICK HERE to learn more about the "Safe & Sound Protocol"

3 Takeaways:

You hear differently when you’re stressed. This isn’t in your head—it’s in your nervous system.
Noticing your triggers gives you power. Awareness opens up choice.
Sound management and emotional regulation go hand in hand. Support both, and you’ll feel the shift.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

I Wrote a Book! - Let's Talk About It! Feb 27, 2024

This conversation is a shameless celebration with you all that I wrote a book and a sneak peak as to what's held within its pages. Healing Through the Vagus Nerve is a guide to understanding and healing anxiety, depression, stress, and trauma through nervous system regulation.
It still feels quite surreal to say I wrote a book but I’m so stinking proud of it and I wholeheartedly believe it's pages hold hope and healing for thousands and thousands of people & you can pre-order your copy TODAY!⁠

3 Takeaways:

The vagus nerve is central to regulation. Low vagal tone is linked to anxiety, depression, and chronic stress—but it can be improved through intentional practices.
You don’t have to be a neuroscientist to heal. Understanding your nervous system is a powerful step toward change.
This book is a tool, not a trophy. It’s meant to be highlighted, revisited, and used in your healing journey.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Another Good Enough Episode Feb 20, 2024

Join me for a conversation on all the things from how I started this podcast because I was annoyed with Instagram, to a story about my son spilling THOUSANDS of corn kernels and me NOT losing my -ish about it, to a list of random episode topics coming soon, and ending with a reassuring message about how healing is possible.
Hit play, listen to the end, and take what you need. And in the words of my son, "you are strong, and capable." Thanks for being here friends!

3 Takeaways:

Your capacity matters. Tired isn’t lazy. It’s a signal. Honor it.
Meet your messes with compassion. Try saying “Silly me” instead of spiraling.
Good enough is still good. You don’t need to earn rest or compassion.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Why We Choose Productivity Over Presence Feb 13, 2024

With this episode I want to give you permission to DO less and BE more this week. I also talk about why that’s hard, why it’s something I was virtually incapable of doing for over a decade and still have to make a conscious effort for sometimes. Join me as I share about the time I walked away from playing duck duck goose with orphans to do dishes because productivity felt so much safer than play and how this pattern showed up for me even today when faced with the option of quality time with friends or outlining this podcast. Healing can feel messy, with each episode you listen to, thanks for inviting me into yours.

3 Takeaways:

Doing is safer for dysregulated systems. If rest feels uncomfortable, there’s likely a survival pattern at play. You’re not broken.
Presence takes practice. Notice how often you can switch out of doing and into being. Awareness is the first step.
Start where you are. Try sitting still for just one extra breath. Then two. With time, your nervous system will learn that being is safe too.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Doctor or Drug Dealer (& How I Was Wrong) Feb 06, 2024

Last week I had an Instagram post that immediately lost me followers, while also being my most liked and shared post in over a year. Let's talk about it.
Let's talk about how this same post could feel so validating and empowering for some people, while angering others.
In this conversation I share various individuals perspectives and experiences around being prescribed psych meds and the ways I think the mainstream medical model often falls short in providing personalized mental health support.
I also offer a thanks to the mental health providers who offered me a gut check for the way my intention behind the post didn't entirely match the impact, and I take absolute responsibility for that.
Trigger warning, this conversation includes mention of the terms: drug dealer, suicide, and anorexia

3 Takeaways:

This isn’t anti-medication. It’s anti-fragmented, dehumanized care. You deserve context, choice, and support.
Your symptoms have a story. Don’t settle for a solution that doesn’t explore why those symptoms are there.
You have options. Personalized care should include education, labs, lifestyle support, and, when needed, medication—not just a prescription pad. Check out our functional medicine practice Regulated Health for lab-informed, lifestyle-based healing with practitioner support.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Come Out of a Shut Down State Jan 30, 2024

Ever feel shut down and unsure how to pull yourself out of it? Or maybe you tried to, only to have you system back lash and become even more stuck, numb or disconnected?
In today's conversation I talk about why this happens and offer 7 gentle ways to meet your system where it is in that shut down state of depression, immobilization, and disconnection. It's in meeting yourself where you are with compassion that your inner system will feel safe enough to move towards regulation (without the backlash).

3 Takeaways:

Start with permission. Give yourself or your loved one permission to be in shutdown without trying to fix it right away.
Nurture instead of fix. Support your system with gentle practices that meet you where you are.
Experiment with one practice. Choose from the seven gentle practices shared and notice how your system responds.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Stop a Panic Attack Jan 23, 2024

Today I share with you 10 ways to stop a panic attack & the nerdy science behind why they work. I start by answering the questions: What is a panic attack? Why do they happen? And what can I do about it?
Here's a list of the 10 tools:

Color spotting
Near far jumps
Sour candy
Strong smell
Hold an ice cube
What can I hear that's the closest? What sound is farthest away?
Coping statement / Panic poem
Cold water on face
Ear tugs
Hug a safe human

3 Takeaways:

Panic is not random. It’s your system reaching a stress threshold. Understanding that gives you power.
Prep a plan. Having a go-to strategy in place decreases fear about the panic itself.
Practice when calm. Familiarize your body with these tools during low-stress moments to make them more accessible when you need them most.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What Blood, Breath, and Belonging Have to do With Healing Jan 16, 2024

Do you feel like you've been chasing healing for so long and falling short? It might be that one of these pieces is missing. Let's talk about some pitfalls in mainstream mental health support and the role that bloodwork, breath, and belonging might have in your healing. I'll also peel pack the curtain on a new program we're currently developing that'll help bring a true, physiology first approach to healing anxiety & depression. Hit play for more!

3 Takeaways:

Get your labs. Advocate for bloodwork. A functional medicine doctor or naturopath can help you interpret it through a personalized lens.
Watch your breath. Dysfunctional breathing adds stress. Start by noticing your patterns and experimenting with slower, deeper breaths.
Seek belonging. Healing thrives in safe connection. Notice where you feel safe, supported, and seen—and where you don’t.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

12 Habits for a More Regulated 2024 Jan 02, 2024

This year I'm choosing regulation over resolutions. I'm choosing tiny habits over lofty goals. Join me for a conversation that unpacks why only 9% of people who set resolutions actually get there (and why I'm not interested in being part of that 9% this year). I'll also share with you 12 habits for a more regulated year.
Happy new years friends and just a reminder that the new year doesn't need a new you, it needs the you that you're already becoming. The you taking brave steps towards healing. The you who's been through the unimaginable to be right where you are. Let this be your year of hope and healing.
3 Takeaways:

Regulation over resolution
Behavior change is hard, start so small, laughably small
Taking a month to focus on each of these habits will set you up for so much more regulation and healing: (1) bathroom check in, (2) sleep, (3) morning sunlight, (4) breakfast, (5) daily walk, (6) breathwork, (7) play & community, (8) exercise, (9) cold exposure, (10) declutter environment, (11) tech boundaries, (12) vagal toning

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

A Note on Grief & The New Year Dec 26, 2023

I had a really curated “regulated reflection” planned for this episode but that was until I almost had a panic attack in a pizza place while on a family vacation last week and decided, let’s talk about that instead. Join me for a conversation on grief, hope, and why I’d really love to have you join me on Thursday for my annual NYE Circle event.
This is my largest community event of the year, over 100 people have signed up so far and I’d love for you to be there too!
—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Holiday Mental Health Support (Part 2) Dec 19, 2023

Do you struggle staying regulated this time of year? Maybe you have more anxiety around holiday events? Feel high expectations from others and have a hard time setting boundaries?

Juggling real life and the “magic” of the season can feel exhausting. The financial pressures and pressure to make new goals as the new year approaches is a lot.

I address all of this and more in today’s episode. This is part 2 of a mini series more candidly answering 10 listener submissions to the question: What do you struggle with most in the winter or around the holidays?

Here’s the full list of the 10 holiday support questions:

Loneliness around a small family, not having many friends, and not having kids at my age
Grief for memories I will never make with my dad again
Sadness/grieving over not having traditional family, single mama of kid who needs tons of coregulation
The sadness of not being with your children for the holiday due to split custody agreement
Even more tactical ways to incorporate nervous system regulation into busy lives this time of year
Being activated (or shut down) at a holiday gathering, & anticipatory anxiety of events
Expectations I have for me and expectations others have for me – “no” feel like failure
Juggling real life with the “magic” of the season = exhausting
Finances
Pressure to make new goals

3 Takeaways:

You’re allowed to feel how you feel. Ask: what would help support me in this hard, even a little?
Do less. If you had to choose one thing to drop to protect your energy, what would it be?
Join the NYE Circle. This free event offers powerful community, regulation, and renewal as you close the year.

The first 5 questions were answered last week, and the final 5 today. Thanks for being here friend. I’m sending you so much hope & healing.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Holiday Mental Health Support (Part 1) Dec 12, 2023

The holidays can be a lot — a lot of joy and a lot of hard. I asked you all what you struggle with most in the winter or around the holidays so I could offer some more personalized support for my listeners. This and next week I’ll work through more candidly answering 10 of the submissions. I’ll list all 10 here, but not before I invite you to join me at the end of this month for my biggest community event of the year (& it’s totally free).

Holiday support questions:

Loneliness around a small family, not having many friends, and not having kids at my age
Grief for memories I will never make with my dad again
Sadness/grieving over not having traditional family, single mama of kid who needs tons of coregulation
The sadness of not being with your children for the holiday due to split custody agreement
Even more tactical ways to incorporate nervous system regulation into busy lives this time of year
Being activated (or shut down) at a holiday gathering, & anticipatory anxiety of events
Expectations I have for me and expectations others have for me – “no” feel like failure
Juggling real life with the “magic” of the season = exhausting
Finances
Pressure to make new goals

3 Takeaways:

Your emotions are valid. You don’t have to justify your grief, loneliness, or overwhelm. Start by simply acknowledging: “It makes sense that I feel this way.”
Grief softens with time. The intensity won’t last forever. The memories will hurt less, and joy will return.
You can regulate in micro-moments. Tiny habits—breathing, checking in, saying no—help rebuild capacity, especially in hard seasons.

The first 5 questions are answered today, the final 5 next week. Thanks for being here friend. I’m sending you so much hope & healing.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Manage Seasonal Depression Dec 05, 2023

Join me for a conversation about Seasonal Affective Disorder (SAD), more commonly referred to as Seasonal Depression. What makes SAD unique is its timing, it has a distinct seasonal onset, typically in winter, and a spontaneous remission of symptoms sometime in spring. In short, it’s just normal depression with a seasonal pattern.

In this conversation I'll unpack more on what it is, what might be contributing to it and some research supported things you can do to alleviate symptoms. In this conversation I'll discuss how the environmental variable that is most closely tied to seasonal depression is the changes to daylight house and I'll present you with some new science that presents a possible light exposure protocol that could be impactful for anyone struggling with SAD.

3 Takeaways:

SAD is multifactorial. Understanding your unique mix of biology, stress, and environment helps you make smarter support choices.
Morning light is essential. Get outside as early as you can and explore light therapy if needed.
You don’t have to just survive winter. With the right tools, you can support your nervous system and reclaim a sense of vitality, even in the darker months.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

4 Basic B's of Mental Health Nov 28, 2023

One thing I hear a lot from people who come to work with us are, “I’m tired of just talking about how I feel, I want to actually DO something about it.” Talking is a really important and special part of healing and it’s not enough if your underlying physiology is depleted, hypersensitive, or packed with unprocessed trauma.

Getting into the DOING alongside the talking, processing, and space holding is something my coaching methodology specializes in. It’s not always a sexy to say, but behavior change is an essential part of what we do and the way we work with clients & sometimes the places we start seem almost too plain or too simple to matter but the science is clear:

There is a strong link between anxiety & depression and things like sleep, food, breathing and boundaries.

In this episode we'll dive into the nitty-gritty of small daily habits that when repeated overtime make all the difference in your healing. You'll also learn why relying on therapy alone might not be enough to address your mental health concerns. And, of course, we'll leave you with some practical tips on how to optimize your body for better mental health.

3 Takeaways:

Healing doesn’t have to start in your head. Your body has a lot to say. Let it lead for a while and see what shifts.
Start with one Basic B. Don’t overhaul your life. Choose just one area—bed, breakfast, breath, or boundaries—and get curious.
Physiology drives psychology. A modern mental health approach must treat the body and brain as one system. Your biology is not a barrier—it’s a starting point.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Editing Your Stress Bucket (Part 4) Nov 21, 2023

Stress Bucket Series Part 4

Feeling overwhelmed by the endless to-do and a life that feels mostly stressful most of the time? It's time to take control and edit your stress bucket. Think of it as a gentle dance of self-awareness and adjustments, not a one-time fix. Now, the fun part (IMO): the "Delete, Delegate, Different" method. Delete stressors that drain you and are unnecessary. Delegate tasks that others can handle, freeing up your time and energy. For stressors that can't be deleted or delegated, find ways to do them differently, reducing their impact on your stress levels.

Remember, editing your stress bucket is a process. Be patient with yourself, celebrate your progress, and don't hesitate to seek support when needed, this is exactly the work we support clients in all the time.

3 Takeaways:

Regulated living requires ongoing editing. Stressors will keep coming. Your job is to get better at filtering them.
Use the 3Ds. Start with one tiny thing you can delete, delegate, or do differently.
Own your “no.” Saying no protects what you want to say yes to. Choose one small edit this week that makes space for what matters.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The Stress Bucket Workbook download can be found in the show notes

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Three Ways to Manage Stressors (Part 3) Nov 14, 2023

Stress Bucket Series Part 3

In this episode, we're diving into the 3rd step of the Stress Bucket Exercise, which is all about managing your stress bucket. You'll learn three ways to increase your "buffer zone" and manage our stress bucket: poking holes in the bucket, "scooping" out, and making your bucket bigger.

We also discuss the difference between baseline stressors and daily stressors - this distinction matter because the way that you manage those particular stressors can look different from the other. Stress management is a crucial part of mental health.

3 Takeaways:

Managing stress = building buffer zones. Whether through tools, edits, or capacity-building, your goal is to create more space in your system.
Start with poking holes. Get good at the small stuff before diving into deep edits or big biohacks.
Your stress management plan should be yours. Use the tools that feel good. Leave the rest. This is about regulation, not rigidity.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The Stress Bucket Workbook download can be found in the show notes

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Audit Your Stress (Part 2) Nov 07, 2023

Stress Bucket Series Part 2

In this episode I admit that as a thirty-something year old I currently have the average heart rate variability of a healthy 60 year old. I've significantly decreased the chronic stress load on my nervous system, but unfortunately not before it took a really and measurable toll. The good new is that there are ways to improve HRV, things I'm actively doing in my life today. The bottom line though is that we HAVE to, and I'm speaking as much to myself as I am to you right now, we have to take stress more seriously.

This is part 2 in my 4 part series on managing your stress bucket. We're diving into the Stress Bucket Audit, a tool to assess your stress levels. We'll explore the impact of chronic stress on your well-being, understand the role of HRV (heart rate variability) in stress management, and identify the factors that contribute to stress. You'll learn how to audit your stress bucket, both on a macro level (twice a year) and on a micro level (daily check-ins). By understanding your stress signatures and identifying your stressors, you can start to take control and manage your stress bucket effectively. Stay tuned for the next episode where we'll discuss practical strategies to minimize stressors, train your stress capacity, and increase your HRV. Remember, it's never too late to prioritize your stress management and optimize your well-being.

3 Takeaways:

Start with awareness, not action. Don’t skip to fixing. Begin by noticing how full your bucket feels—and why.
Audit stress at three levels. Use macro, micro, and medium audits to manage both chronic and situational stress.
Learn your stress signature. Knowing your physical, emotional, cognitive, and behavioral cues gives you power to pivot before burnout hits.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The Stress Bucket Workbook download can be found in the show notes

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What is your stress bucket? (Part 1) Oct 31, 2023

Stress Bucket Series Part 1

We’ve all heard the saying you can’t pour from an empty cup, but I’d also like to put a twist on it today and say you can’t add to a full one. Join me for part 1 in a 4 part series unpacking the steps to the Stress Bucket Exercise. Todays conversation is all about step 1: Assess - this answers the question of, "What is in my stress bucket?" Until you can get it out of your head and onto paper you'll likely stay mostly stressed most of the time - and that's no way to live! Join me while I walk you through the 4 categories of common stressors and explore which ones contribute most to your stress bucket. Hit play to learn more!
3 Takeaways:

Your nervous system has a capacity. When your stress bucket stays too full for too long, symptoms emerge. Learning to assess your stress is step one in reclaiming ease.
You can’t manage what you don’t first acknowledge. Inventory your physiological, environmental, relational, and technological stressors with curiosity, not critique.
Use Amanda’s free workbook to go deeper. It includes prompts and exercises for each category. You can also bring it to therapy, coaching, or your own reflections.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *The Stress Bucket Workbook download can be found in the show notes

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Repair with Yourself & Others Oct 24, 2023

None of us will ever be a perfect friend, parent, partner, or self-healer – so one of the most valuable skills we can learn is how to repair. In the last two episodes I’ve shared pretty openly that my default survival mode is FIGHT, I’m someone who’s nervous system is still pretty primed for quick activation and as a result I’ve often shown up in relationship with other people in way’s I'm less proud of. Join me for a conversation on how to return and repair, first with yourself and then with others. This chat was inspired but Dr. Becky's recent TED talk which you can find HERE.

3 Takeaways:

Repair means returning to the moment that didn’t feel good. Not to judge, but to reconnect. Use it to rebuild trust—with yourself or someone else.
Self-blame was adaptive—but now it’s just a habit. Notice when it shows up and practice choosing repair instead of spiraling.
Parts work helps you lead with compassion. You’re not a problem to fix. You’re a human with parts—and your adult self can learn to lead.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What Is Your Partner's Default Survival Response? (& Why It Matters) Oct 17, 2023

Last week we talked about default survival responses and I invited you to see if you could identify yours – if you haven’t listened to that episode yet I recommend starting there because today’s conversation is a natural extension of that chat where I’ll expand on reasons why it might be helpful to identify your partner’s default way of responding when their sense of self or safety feels at all threatened and how even if they never consciously acknowledge their default survival response how your awareness of it might help you better navigate that relationship. Hit play to learn more!

3 Takeaways:

Awareness shifts everything: Identify your partner’s (or loved one’s) default survival response. Use that knowledge to respond with more clarity and less reactivity.
Compassion requires boundaries: You can understand someone’s pain and protect yourself. Boundaries aren’t punishments—they’re clarity.
You’re responsible for impact: No matter how reflexive the behavior is, you (and they) are responsible for its impact in relationships. Accountability builds trust.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What Is Your Default Survival Response? (& Why It Matters) Oct 10, 2023

When you're in an argument or when something doesn't go according to plan - do you face it head on? Avoid conflict? Say sorry when it wasn't your fault? Shut down? We all have a default way of responding when our sense of self or safety is threatened, and that default response looks different for each of us based on biology, our past lived experiences, and the perceived intensity of the threat. In this episode I unpack identifying what your default survival mode ore response is and why that matters.
Next week's conversation will be a natural extension from today's conversation and we'll talk about how it might be helpful to also identify the default survival responses of a partner, friends, or parent as well. Hit play to lean more!

3 Takeaways:

Everyone has a default response. Identify yours without judgment. Awareness is the foundation for change.
Your past shaped your patterns—but they don’t have to define your future. With regulation tools and support, you can create new, adaptive ways of responding.
Different relationships may activate different defaults. Use that awareness to build compassion (for yourself and others) and better navigate conflict.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Decrease Load & Increase Capacity - Parenting Edition Oct 03, 2023

It can feel important and go undone if your capacity isn’t there. For me right now sitting on the porch with my kid is more important than a lot of the house projects I’d like to get done. And getting to bed by 9:30pm is more important to me than any shows I want to watch or DM’s I want to get caught up on. Ask yourself, what takes care of me so that I can better take care of my kids? Choose that.
If you’re a parent to young kids, the most important thing you can do is model for them the way you want their life to FEEL. If you don’t want you daughters or sons to endlessly self sacrifice and run themselves into the ground, stop modeling that. Start prioritizing the basics you prioritize for them, bedtime and breakfast. Want to create capacity that changes your life - go to be by 10pm, eat a quality high protein breakfast, and stay off your phone from 9pm - 9am. Don’t think it’s that simply? Try me and report back in 2 weeks.

3 Takeaways:

Something can feel important and still go undone if your capacity isn’t there. Ask yourself: what’s most essential right now for me or my kids—and can I let the rest wait?
We weren’t meant to parent alone. Seek out support, whether that’s through coaching, friendship, or communities like Release, Amanda’s monthly nervous system class.
Model the life you want your kids to live. Prioritize your rest, your food, your needs. That’s not selfish—it’s essential.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What To Do When Parenting Feels Dysregulating Sep 26, 2023

Have you ever felt like being a parent is simultaneously the best and hardest thing you'd ever done? In my opinion, it is both of those things. Today's conversation is guided by some incredible and vulnerable parents who submitted questions to my AMA form that I want to provide some support for today. We chat through navigating anxiety & depression, activation and shut down, as parents. I'll offer a simple way to audit your "load" as a means to increasing your capacity (something I'll also expand on in next week's conversation). Hit play for some tangible ways to move through parenting differently to decrease overstimulation and increase your capacity to show up the way you'd like to!

3 Takeaways:

Audit your load and capacity. Write out everything you’re managing—externally and internally. Then assess: What could shift? What support could you ask for?
Start with one strategic low lift. What’s one thing you could delegate, delete, or simplify this week?
Regulation first. Nervous system support isn’t a bonus. It’s the foundation for the kind of parenting you want to practice.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

AMA: Triggers, Boundaries & Tough Conversations Sep 19, 2023

In this special episode, I'm diving into questions submitted by our amazing listeners. I'll be sharing insights and offering thoughts on a variety of topics that you've been curious about. This format is something I'd love to do more of in the future, so keep those questions coming! Drop your questions or struggles in the form link below for future AMA episodes.⁠

⁠In this episode, I covered three key questions:

Question #1: How to communicate with our family/friends when something they say is triggering
Question #2: How to encourage a loved one who's struggling to take the first steps to heal & take care of themselves
Question #3: What to do when someone else's low energy/low mood is constantly pulling you down

3 Takeaways:

Boundaries are an essential skill—not a betrayal. Learning to honor your needs might mean relationships shift. That doesn’t mean you’re wrong.
Being triggered isn’t your fault—but managing it is your responsibility. Set boundaries, build a reset toolkit, and practice naming your needs.
Support starts with presence, not problem-solving. You don’t need perfect advice. You need to believe in them—and hold space from a grounded place.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Health Anxiety: How to overcome it (Part 2) Sep 12, 2023

If you’ve been trying to heal your health anxiety & haven’t been able to, it might be because you’re missing one of the 4 evidence-based approaches I discuss in today's episode. My hope is that this 2 part mini series on health anxiety gives you a really clear roadmap as to some possible next steps on your journey to overcoming health anxiety. We'll discuss the brains built in negativity bias and why some people can calmly float through health issues and other cannot before discussing the 4 different approaches. Hit play to learn more!

3 Takeaways:

Health anxiety distorts perception through a negativity bias. Learn how your system filters for fear—and how you can retrain it to notice safety instead.
You need both top-down (thought work) and bottom-up (somatic) tools. Therapy alone may not help unless your nervous system also feels safe.
Awareness isn’t enough—implementation matters. Pick one area to begin: body awareness, nervous system regulation, or support systems. Then take one small, concrete step.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Health Anxiety: What it is (Part 1) Sep 05, 2023

In this 2-episode mini series on health anxiety we'll discuss what it is and how to overcome it using an evidence based 4-pronged approach. Join me today to learn more about the anxiety response in your brain and body, how this applies to health anxiety, and an exercise to explore your unique experience of health anxiety symptoms, thoughts, and behaviors. Gaining understanding of the basic physiology of anxiety and how you uniquely experience it in a health related ways lays a foundation for working with your mind-body system instead of constantly feeling against it.
Health related anxiety has been steadily on the rise since 2020. It's a topic that’s been requested by many of you for me to cover on this podcast and a recent survey indicated that 1 out of 3 individuals experience heightened anxiety over their health status. Hit play to learn more!

3 Takeaways:

Health anxiety is a full-body experience, not just a mental worry. It stems from your nervous system’s threat response and can be rewired with the right tools and support.
Your symptoms are real—even if they’re not medically dangerous. Misinterpreted signals are still felt in the body. Learning how to decode them is a key part of healing.
Mapping your anxiety cycle builds awareness and interruptive power. Try charting a recent spiral: what sensation or trigger started it? What were the thoughts? What did you do in response? Use that to build new, more supportive responses next time.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

The Importance of Connection To Your Healing Aug 29, 2023

The minute we are born we start to lay down patterns of protection and connection. Join me for a reflective conversation on the piece of your healing that might be impacted by early patterns of protection and how vital laying down new patterns of connection are to your healing. I offer some suggestions in this episodes takeaways on how you might be able to do just that. Hit play to learn more!
Join the next ATTUNEMENT CLASS (now called "Release Class") mentioned in the podcast, use the code "RELEASE " for $10 off your first class

3 Takeaways:

Start with Awareness: Ask yourself—were your early experiences wired for protection or connection? Do you have co-regulating relationships now? What needs to shift?
You Can Change the Pattern: Protective responses that once kept you safe may no longer serve you. Through nervous system tools and safe relationships, you can repattern how you show up in the world.
Loneliness Isn’t Just Sad—It’s Unsafe: Disconnection can trigger shutdown and depression. Don’t go it alone. Seek out people, spaces, or support where connection feels possible.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Navigating Nervous System Regulation Aug 22, 2023

Have you felt like you've been checking a lot of the boxes but still don't feel like you're making much progress in your healing? Today's conversation discusses the difference between in-the-moment nervous system regulation tools vs having a more regulated nervous system overall. The reality is, there’s no amount of healthy living, reactive regulation, or vagal toning exercises that can take the place of setting boundaries in toxic relationships, putting people in your life who cherish you, or trauma processing work. Additionally, here's no amount of talking or healing work that can create nervous system regulation when you're getting 5 hours of sleep a night, nutriently depleted, under or over exercising, and so on. It all plays a role. Join me in this conversations where I talk about various psychological, relational, envirnomental, physiological, and so on factors that contribute to cultivating a regulated nervous system. Hit play to learn more!

3 Takeaways:

Know the Difference: In-the-moment regulation tools help you calm down now. A regulated nervous system means you need those tools less often. Healing requires both.
Build Proactively, Not Just Reactively: Breathwork and cold showers are powerful. But they won’t undo the effects of trauma, toxic relationships, or exhaustion. Healing requires capacity-building in your whole life.
Reflect on What You Need Next: Do you need more lifeline practices for when anxiety hits? Or are you ready for proactive work like boundaries, trauma healing, or relationship shifts? Start where you are, and get support for the next step.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

The Gut Check & Pep Talk You Might Need Aug 15, 2023

Today you get another more candid conversation where I share with you some fundamental pieces that need to be in place on your healing journey. You will never be able to talk therapy, vagal tone, or meditate your way to healing anxiety or depression if you're sleeping 5 hours a night, eating crappy food, sitting too much, or hanging out with toxic people. Certain people who benefitted from the unhealed version of you will be frustrated by your efforts to heal, heal anyways. True healing takes a whole human, whole life approach; nothing changes if nothing changes. The sobering reality is that healing feels hard because it is and we often can't do it alone. Join me for an exploratory conversation where I lay out out some uncomfortable things, call you into action, and give you the pep talk your healing might need. I share ways I'd love to support you, as well as the 3 things to start with if you're trying to heal on your own right now. Hit play to hear more!

3 Takeaways:

Healing Is Hard—And That’s Normal: It’s the most courageous work you’ll ever do. Parts will feel triumphant; others will feel like you’re moving backward. Keep stepping.
You Can’t Mindset Your Way to Healing: You can’t meditate your way out of 5-hour nights, toxic jobs, or chronic survival mode. Start with physiology. Address the body.
You Can Heal—But Not By Waiting: Healing won’t happen just with time. It happens through intention, nervous system support, and often community. You don’t have to go it alone.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Creating a Regulation Game Plan Aug 08, 2023

The same way a professional athlete creates a game plan for specific scenarios they may find themself in during their next match – you too can create a game plan to guide your towards regulation when you find yourself dysregulated in states of activation or shut down, anxiety or depression. In today’s episode I walk you through creating a “Regulation Game Plan” which creates a map for how you can best move from states of dysregulation to regulation giving you quick access to the reactive tools that work the best for you in the moments you need them most. It brings together your awareness of how you experience states of dysregulation with the specific tools that are the most helpful for you when you find yourself in those moments. It is just one of the many ways that we support our clients in creating personalized and strategic tools for regulating and healing.

Below you’ll find a link to the worksheets I referenced in this episode. As always I’d love to support you in this work inside RISE, my mental health membership and nervous system healing space. Hit play to learn more!
CLICK HERE to download the "Regulation Game Plan" worksheets

3 Takeaways:

Create a Personalized Game Plan: Use the downloadable worksheet to map out your signs of dysregulation (activation and shutdown) and the tools that work for each intensity level.
Layer Your Tools: No one tool will regulate your system. Stack them based on what your body can handle in the moment, and move step-by-step.
Seek Support if Needed: Building this plan alone can be hard. Use the podcast, the worksheet, a therapist, or join a program like Regulated Living Membership or Restore to get personalized guidance.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Ask Amanda [Parenting Self Care, EMDR, Tangible Depression Tools] Aug 01, 2023

CLICK HERE to submit a question for me to answer on our next "Ask Amanda" episode.
Today I answered 3 questions from listeners just like you! We talked about how to build in self care as a parent, EMDR vs our 1:1 coaching, and a desire for advice and tangible tools for depression. Hit play to learn more!

3 Takeaways:

Self-care isn’t more, it’s different: For parents or anyone overwhelmed, micro-regulation moments and nervous system check-ins can make a meaningful difference.
EMDR is a tool, not a strategy: It can help process traumatic memories, but may not be enough for complex trauma or chronic dysregulation on its own.
Depression is physiological, not a flaw: Addressing nourishment, nervous system safety, and sustainable regulation creates space for healing.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

ADHD or Survival Mode? Let’s talk about it Jul 25, 2023

ADHD is one of the most common overlapping diagnosis for people who struggle with anxiety or depression. Today I take you on a little trip down my personal exploration of whether my symptoms that were diagnosed as ADHD were actually ADHD or rather a natural result of the unsustainable life I was living at the time. I also invite you to muse about some of the same things if it applies to you. Hit play to hear the conclusion I came to for myself and to hear more details about my story.

3 Takeaways:

Context Matters: Amanda’s ADHD diagnosis came during a season of extreme overload—22 grad school units, two jobs, volunteer work, and more. Her symptoms were real, but the system never asked why they existed.
Get Curious About Root Causes: Before assuming ADHD is your permanent hardwiring, explore whether trauma, stress, or dysregulation may be creating similar symptoms. This opens the door to healing, not just managing.
Your Lifestyle Shapes Your Brain: Our environments shape our nervous system responses. ADHD-like symptoms may resolve when we reduce chaos, increase rest, and create systems that support our unique rhythms.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

The Good Enough Episode Jul 18, 2023

Join me for a less polished episode where I pull back the curtain a bit on this whole podcast thing and give you a peak into the juggling act that is my life as a business owner, mom, and podcast host.

3 Takeaways:

“Good Enough” Is Safer Than Perfect. When your nervous system constantly chases perfection, it stays on high alert. Break the cycle by choosing good enough—especially during busy, energy‑limited seasons. Every “good enough” action signals safety and capacity.
Join the Conversation. You’re not just here to listen—you’re part of a real community. DM me, drop a question in the form, leave a review. Your active voice shapes content and deepens our collective healing.
Try the Label-Swap Shift. For one week, replace “anxious” with “activated” and “depressed” with “shut down.” Observe how it shifts your inner tone—does it feel lighter? Safer? More curious? Try it and journal the change.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Tangible tools for Depression (Part 3) Jul 11, 2023

Depression Mini Series Episode 3
It's not enough to understand WHY you're struggling with depression, you also need to have tangible tools to regulate your nervous system and heal. In this episode we will build on the education and exploration from part 1 & 2 of this mini series. You'll learn that the secret to regulating your nervous system is to first meet it where it's at and then layer on various regulation tools to walk it towards feeling more connected and mobilized. I also introduce you to a number of specific regulation tools for you to start using today! Hit play to learn more!

3 Takeaways:

Try One Tool: Don’t do all the things. Pick one connection or mobilization tool and try it gently this week.
Redefine Progress: Moving from shutdown to activation might feel like anxiety—and that’s okay. It means your system is waking up.
Reach for Support: If experimenting alone feels too hard, that’s not a failure. It’s a cue to invite support.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Mapping Your Depression (Part 2) Jul 04, 2023

Depression Mini Series Episode 2

Welcome to Part 2 of my 3-episode depression series. Today's conversations first discusses dissociation, what it is and why it happens. I then invite you into exploring how you uniquely experience this shut down state. Mapping this nervous system state involves exploring the different sesnation, emotions, thoughts, and behviors that you experience there. The more familiar you become with why and how you uniquely experience depression, the clearer the path becomes to regulation and healing. Hit play to learn more!
3 Takeaways:

Dissociation Is Defense, Not Defect: It’s a mental escape when your body can’t run. Recognize it for what it is—a sign your system needs support, not shame.
Shutdown Conserves Energy and Blocks Pain: Depression isn’t laziness or lack of willpower. Your body is protecting you by numbing and slowing down.
Know Your Red Zone: Mapping your depression gives you personal insight into how shutdown shows up for you and helps you interrupt it earlier.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *Including the download "Mapping Your Red Zone" worksheet

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Depression Through a Nervous System Lens (Part 1) Jun 27, 2023

Depression Mini Series Episode 1

I mismanaged my depression for SO LONG because I didn’t understand it. I floundered in my healing because I was told things, by doctors and psychiatrists no less, “that this is just the way I am and would just have to manage it my whole life” or “depression was a chemical imbalance” and the only fix was a pill. Because I didn’t really understand what depression was and where it was rooted, I didn’t have any kind of clear roadmap towards healing. My goal today is to offer you education, an alternative lens, and a roadmap that made all the difference for me. In this episode we look at the difference between understanding depression through the chemical imbalance theory vs the polyvagal theory and the difference that can make. I want to help you understand depression in a new way that puts hope back into your healing.

3 Takeaways:

Question Old Narratives: What beliefs about depression have you been carrying? Reflect on what feels true and helpful after hearing this episode.
Reframe the Cause: Consider that depression may be your body’s overwhelmed response, not a broken brain. This opens the door to nervous system-based healing.
Get Curious About Your Shutdown: Ask yourself: What has pushed my system into this state? What support or changes might help me regulate again?

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What is Exercise-Induced Anxiety and How to Stop it Jun 20, 2023

We've all head that "exercise is good for anxiety" but what if that's generic advice doesn't fit your experience. What if that spin class gives you panic attack? Or just half a mile into your run your start to experience high anxiety? What if it seems like anxiety is making your symptoms worse? You're not alone. Join me in today's conversation around exercise induced anxiety, why it happens, and what you can do about it. Today's conversation combines my almost 15 years of experience in the fitness space with what I do now as an anxiety & depression coach in a real and informative way.

3 Takeaways:

One Size Doesn’t Fit All: Just because exercise helps someone else manage anxiety doesn’t mean it will help you. Your nervous system history matters.
Avoidance Isn’t the Answer: Completely skipping movement reinforces anxiety. Instead, experiment with type, intensity, and environment.
Get Personalized Support: There is no generic solution. Working with a therapist or coach can help you identify your root cause and create a sustainable path forward.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Get Out of Survival Mode Jun 13, 2023

My only TikTok to ever go mega viral to get millions of views was one about "7 signs you're stuck in survival mode." Survival mode seems to be the new default and there's reasons why. Join me for a conversation where I'll cover what survival mode is, why we get stuck in it, and 4 main components to shifting out of survival mode as part of healing anxiety & depression.

3 Takeaways:

You don’t snap out of survival mode. You step out—one small shift at a time. Start with one daily practice that feels doable.
Use the stress bucket lens. Awareness of what’s weighing you down creates compassion and clarity for where to begin.
Build capacity before deep healing. Proactive tools like breathwork, movement, and sunshine lay the groundwork for sustainable change.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Birth Story: What Went Wrong & How I Navigated It Jun 06, 2023

The line that summarizes my birth story the most is, “I’m in awe of all the things that go right amongst all the things that go wrong.” Just about everything went wrong. From the outside looking in this was textbook birth trauma and yet I feel like I've walked away untraumatized. I believe this is because of three very specific things that I discuss with you in this episode. My hope is that by sharing this story and the things that created resilience I might help you walk through the things that go wrong in your life with a little bit more ease.

3 Takeaways:

Build Your Baseline: Daily regulation builds resilience. Don’t wait for a crisis—start now. (The Nervous System Starter Guide is a great entry point.)
Source for Safety: Choose environments, people, and practices that make your body feel protected. Let go of “ideal”—go for felt safety.
Curate Support: Support buffers trauma. Period. If you don’t have it, prioritize building it—through friends, family, community, or containers like Regulated Living.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

What is the Vagus Nerve? May 30, 2023

This episode provides you with much more than just a scientific understanding of your vagus nerve or a list of “vagus nerve hacks.” The vagus nerve is your mind-body superhighway, sending nonstop information from your body to brain and brain to body and is the star of the show in optimizing mental and physical health. In this conversation I help you build an understanding of, and relationship with it, as part of your entire nervous system in a way that feels tangible and applicable to your healing journey. There is no one size fits all blueprint to improving vagal tone or healing things like anxiety, depression, chronic illness, and so on. But there are a number of research-supported practices that can heal in measurable and tangible ways. There are powerful ways to work with your physiology to shift and heal your psychology. I’ll share many of those with you here.

3 Takeaways:

High Vagal Tone = Resilience. Improved vagal tone supports digestion, emotional regulation, energy stability, and stress recovery.
Vagal Toning Is a Practice, Not a Hack. Repeated nervous system activation reps over time shift your baseline—not one-off tricks.
Start with One Daily Rep. Pick one practice (gargling, humming, ear massage, etc.) and make it part of your daily rhythm.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Practicing Regulation with my Toddler May 23, 2023

Today let's talk about some things I do to (A) keep myself more regulated when my kid is not and (B) some ways I’m supporting him in learning to listen to his body, understand emotions, and ultimately add regulation skills to his own toolbox that he can utilize for the rest of his life. Whether you’re a teacher, caretaker, parent or ever plan to be, a lot of what I’m going to talk about today may still be really helpful for you. Many of these same concepts applied when I was learning to reparent myself to become a more self-regulated adult in ways I didn’t learn to be in my own childhood. Hit play to learn more!

3 Takeaways:

Your Healing is Their Foundation. Children are dependent on you for regulation. Your regulated nervous system and ability to stay calm during their big emotions is the greatest gift you can give them. The healing work you do on yourself directly impacts your capacity to hold space for others.
Regulate First, Then Reason. You cannot reason with anyone—child or adult—until you’re both calm. The process is always: regulate first, then talk. When someone is escalated, they don’t have access to logical thinking. Focus on calming the nervous system before trying to problem-solve or teach lessons.
Practice When Calm to Access When Dysregulated. Consistent practice of coping skills when calm creates familiarity and builds neural pathways. The more you practice regulation tools during peaceful moments, the more accessible they become during crisis—for both you and your children. Self-regulation is a skill they’re learning from watching you.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Guided Regulation Practice for Anxiety May 16, 2023

Today’s going to be a little bit different, instead of our normal educational chat this is going to be a guided experiential episode that you can come to when you’re feeling activated to find some support in getting more regulated through various somatic exercises. If you’re listening in the car or while doing something else, hit pause and come back to this episode then you can be more fully present with the guided exercises. Hit play to join me for this guided regulation practice!
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

The 6 Nervous System States May 09, 2023

This is another nerdy dive into better understanding the nervous system by introducing you to the 6 primary nervous system states according to the polyvagal theory. By now you’re likely familiar with the 3 states of: regulation, activation, and shut down – aka green, yellow, red zone. In today's chat we'll review those and I'll introduce you to the 3 "mixed states" of play, stillness, and freeze. Hit play to learn more!

3 Takeaways:

Learn the Six-State Map: Three regulated states (regulation, play, stillness). Three dysregulated (activation, shutdown, freeze). Start noticing where you spend most of your time.
Identify Your Current State: Throughout the week, check in: What am I thinking? Feeling? Doing? Sensing? Label the state—not to pathologize, but to understand.
Practice Staying in Regulated States: When you hit regulation, don’t rush out of it. Pause. Breathe. Stay. Teach your body that peace is safe.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Prep Your Nervous System for a Triggering Life Event May 02, 2023

This conversation takes a bit of a personal turn as I share with you the 3 ways I'm preparing myself and my nervous system for the birth of my son. Even if you won't ever find yourself in a similar situation what I share in this conversation will give you a framework for how you can also prepare yourself for any big or potentially triggering event in your own life.

3 Takeaways:

Use the Framework for Any Big Life Event For any potentially triggering event, strengthen the three safety determinants: context (research and understand what will happen), choice (focus on what you CAN control), and connection (build support before, during, and after). Ask yourself: What does this event entail? What might come up for me? What will I need to feel supported?
Your Daily Practices Carry You Through Crisis What you do on a daily basis when you’re calm is what will be available to you in heightened stress. Identify one thing you can do daily that you know supports your nervous system, and make it non-negotiable in the weeks before your challenging event.
Build Capacity, Don’t Just Minimize Stress While reducing unnecessary stress is helpful, also focus on increasing your capacity to handle stress. This might mean physical challenges, breathwork, cold exposure, or gradually building tolerance for discomfort. The goal is making yourself more resilient, not more fragile.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Recover from Being Triggered Apr 25, 2023

No one chooses to be triggered, it's just something that happens as a result of how our systems are hardwired for protection. This episode is NOT the secret to never being triggered again, you're note a robot, instead it'll provide a powerful reframe around what it means to be triggered and some tangible tools to help you recover and reset your nervous system when you have been.

3 Takeaways:

Reframe Your Understanding of Triggers When you feel triggered, remind yourself: “My nervous system is saying I’m not safe now, but what it really means is I wasn’t safe then, and this feels familiar.” This awareness helps you distinguish between past danger and present safety.
Build Your Trigger Awareness Start identifying your physical signs of being triggered and any predictable patterns. For predictable triggers, prepare using context, choice, and connection. For unexpected triggers, focus on developing 2-3 reliable grounding practices that help you reorient to the present moment.
Get Support When You Need It If you’re struggling to identify triggers, create safety plans, or find effective regulation strategies on your own, seek support. This work is challenging to do alone, and trauma-informed therapists, coaches, and practitioners can provide invaluable guidance in reclaiming your power after being triggered.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Productivity Based Self Worth Apr 18, 2023

Do you constantly feel like you need to prove your worth? Do you feel overwhelmed by an endless to-do list and guilty for not doing enough? “Productivity based self worth” is a belief that your worth is directly tied to your productivity - it's something I've struggled with most my life. In today's chat we dive into productivity-based self-worth, how it impacts your mental health, and how to begin to untangle from this.

3 Takeaways:

Your Worth Is Not Earned You could accomplish everything on your to-do list today or simply sit and read a book, and your value as a human being remains exactly the same. Your worth is inherent, not earned through productivity.
Productivity Based Self Worth Fuels Anxiety and Depression When you’re constantly trying to earn your worth, you inevitably add more and more to your plate, often sacrificing your own needs. This creates chronic stress patterns that impact your emotional and physical state. Action step: Sit down and do nothing at some point this week. Notice what comes up—how quickly does your brain offer up things you “should” be doing instead? If you cannot rest with ease, you’re likely living in sympathetic activation.
This Untangling Work Must Be Intentional Take quiet moments to explore these questions: Why do I always overcommit? What would it look like if I didn’t? Why do I always say yes when I want to say no? What am I afraid would happen if I didn’t? Why are everybody else’s needs more of a priority than my own? Do I even know what my own needs are? What matters most to me, and is that what I’m spending most of my time, money, and energy on?

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Build Nervous System Regulation Into Your Daily Life Apr 11, 2023

Do you bulldoze through day after day without checking in on how you're feeling or what you need? Do you often feel like you don't have time for self care or regulation practices? Join me for today's conversation on how to build in small "regulation reps" in throughout your day. Tiny practices done on a consistent basis can make a big difference in your overall nervous system state. When you make a priority out of regulating your nervous system you live differently, but none of the suggestions I'll make in today episode will take more than 1-2 minutes. It's not about doing more, its about doing some things differently.

3 Takeaways:

Start With One Regulation Rep Choose one small practice from the list and commit to it daily. When it becomes automatic, add another. All the practices I mentioned started one at a time. Don’t try to overhaul your entire routine at once.
Use the 10 Micro-Moment Practices Reference the list: consistent bedtime, morning sunlight, bathroom breath breaks, shake out tension, legs up the wall, gargle water, cold shower finish, move more, spend time outside, eat real food. Pick the one that feels most doable for your current lifestyle.
Remember: It’s About Doing Different, Not More These practices don’t require extra time—they’re about being more intentional with time you already have. Use moments throughout your day to come into conversation with your body and provide micro-moments of regulation.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Stop Overthinking Apr 04, 2023

One of the most common things I get asked about is overthinking. Your brain’s incessant need to predict every possible situation, plan for the absolute worst case scenario, try to control every tiny variable of a situation, and so on is rooted not in the mind, but in the body. It is fueled by nervous system dysregulation. Overthinking is also one of the most common things we associate with anxiety and even depression. In this episode we will talk about how and why you overthink and what you can do to calm down or quiet those spiraling thoughts. Hit play to learn more!

3 Takeaways:

Identify Your Overthinking Patterns Notice this week whether you tend to ruminate about the past or catastrophize about the future. Use this awareness to catch yourself falling into thought spirals earlier, when they’re easier to interrupt.
Use the 4-Step Process When you catch yourself overthinking, practice: Stop (recognize the pattern), Settle (regulate your nervous system), Solve (productive problem-solving), and Seek support when needed. Remember to insert “maybe” to introduce possibility back into catastrophic thinking.
Address the Root Cause If you find yourself stuck in chronic overthinking despite using these tools, it may indicate underlying nervous system dysregulation or unmet needs that require professional support. This pattern often can’t be broken through willpower alone.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Anxiety Regulation Tools (Part 3) Mar 28, 2023

Anxiety Mini Series Part 3

It's not enough to understand WHY you're struggling with anxiety, you also need to have tangible tools to regulate your nervous system and heal. In this episode we will build on the education and exploration from part 1 & 2 of this mini series. You'll learn that the secret sauce to regulating your nervous system is to first meet it where it's at and then layer on various regulation tools to walk it towards feeling more calm and grounded. I also introduce you to a number of specific regulation tools for you to start using today.

3 Takeaways:

Meet Your Nervous System Where It Is Don’t try to force calm with meditation when you’re highly activated. Use the tool layering approach: start with movement and intensity-matching tools when anxiety is high, then gradually shift to gentler practices as you regulate. Match the intensity of your tools to the intensity of your activation.
Learn to Read Your Body’s Feedback Your nervous system will tell you if a tool is working through physical signs: feeling more settled, slower breathing, decreased heart rate, muscle tension release, or spontaneous yawns and sighs. Trust these signals over forcing techniques that don’t feel supportive.
Build Your Personal Regulation Toolkit Discover 2-3 tools that work for you at each anxiety level through experimentation. Practice these tools regularly when you’re calm so they become automatic during stress. Remember: this is good old-fashioned trial and error—there’s no perfect universal protocol.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Mapping Your Anxiety (Part 2) Mar 21, 2023

Anxiety Mini Series Part 2
Today's conversations is all about awareness, stepping into a place of curiosity and exploration around your anxiety. The more familiar you become with why and how you uniquely experience anxiety, the clearer the path becomes to regulation and healing. In this conversation I'll help you reflect on what past lived experience and current life circumstances might be contributing to your anxiety symptoms. We'll also discuss how to "map" your nervous system.

3 Takeaways:

All Your Symptoms Make Sense Your anxiety isn’t random or a sign of weakness—it’s your nervous system responding to the combination of your past experiences and current life circumstances. A nervous system that’s been able to stay on high alert to protect you for this long is actually incredibly resilient and absolutely has the capacity to heal.
Your Current Circumstances Matter While past programming is important, don’t underestimate how your current lifestyle might be overwhelming your nervous system. Take an honest look at your “stress bucket”—you have more control over these factors than you might think. Nervous system regulation is a lifestyle, not just a set of techniques.
Create Your Personal Anxiety Blueprint Spend time mapping out how anxiety shows up in your body, emotions, thoughts, and behaviors. This isn’t a one-time exercise—keep adding observations over the next week. The goal is to become so familiar with your patterns that you can catch activation early and respond with appropriate tools.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
Want a worksheet to support you in mapping out your yellow zone? CLICK HERE

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Anxiety Through a Nervous System Lens (Part 1) Mar 14, 2023

Anxiety Mini Series Part 1
I mismanaged my anxiety for SO LONG because I didn’t understand it. Understanding anxiety through a nervous system lens was the turning point in my healing journey where I went from feeling a lot of inadequacy, shame, and lack of control – to a softer place of self-compassion, personal responsibility and hope in healing. I want to help you understand anxiety in a new way that gives you those things too and helps you create a more strategic path towards healing. Hit play to learn more!

3 Takeaways:

Reframe: Anxiety is a Feeling Problem, Not a Thinking Problem The #1 reason people struggle to heal anxiety is because mainstream approaches focus on thoughts and cognition. But anxiety originates in your body as an alarm state. Healing happens when you turn toward that alarm and learn to work with it, not when you try to think your way out of it.
Understand Your Childhood Programming Most of the alarm you feel today is based on stored stress energy from childhood experiences. Since 80% of your brain developed by age five, your current anxiety patterns often reflect that young child’s understanding of safety and threat. This isn’t your fault—it’s how nervous systems work.
Trust That Anxiety Changes Your Physiology Anxiety creates measurable changes in your heart rate, blood pressure, and breathing. This means there are tangible, research-backed tools that can influence these systems to calm the alarm. This is root-cause healing, not just symptom management.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

How to Speak the Language of the Nervous System Mar 14, 2023

Have you ever been in a situation where you logically knew you were ok but you didn't feel ok? And no matter how many times you told yourself you were fine or to calm down it didnt seem to help? This is because your nervous system speaks a somatic FELT language, not a verbal one. You will never be able to outthink your anxiety or depression. In this episode I take a deep dive into what that actually means and introduce you to some tangible tools that can communicate safety to your nervous system in a way it understands.

3 Takeaways:

Accept That Logic Isn’t Enough Recognize that you cannot talk your way out of anxiety or depression. When telling yourself to “calm down” doesn’t work, it’s not a character flaw—you’re simply speaking the wrong language to your nervous system. Start learning to communicate through felt experience instead.
Build Your Interoception Skills Start paying attention to what activation and regulation feel like in your body. Keep a simple log this week: What situations, people, or environments feel activating versus regulating? This awareness gives you context and choice—two of the three pillars your nervous system needs.
Choose One Somatic Practice Select one of the three practices I shared and experiment with it several times this week. Notice how it affects your nervous system. Remember, you’re collecting “regulation reps” that strengthen your nervous system’s capacity over time.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Understanding Anxiety, Depression & the Nervous System Mar 14, 2023

Today's episode introduces you to the nervous system and provides a framework for understanding anxiety & depression through a nervous system lens.

3 Takeaways:

Reframe Your Symptoms: Ask: What if I’m not broken? Your nervous system is plastic—it can change. And change starts with understanding.
Check In with Your Ladder. Throughout your day, ask: Where am I right now? Green? Yellow? Red? Awareness always comes before change.
Get Curious, Not Critical. When symptoms show up, ask: “If this anxiety or depression is here to protect me, what might it be trying to keep me safe from?” Curiosity opens the door to compassion—and better coping.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Welcome Episode Mar 14, 2023

Welcome to Regulate & Rewire. I'm your host, Amanda Armstrong & if you are someone who struggles with anxiety or depression, whether this struggle is new to you or decades old. Then this is the show for you.

Regulate and Rewire is an anxiety & depression podcast where I’ll be sharing all the tangible and research supported tools for healing that I wish I would have known earlier in my healing journey.

Maybe you’ve tried talk therapy or medication, and still, you feel like something is missing – I know I did.

You’re tired of endlessly talking about your struggles and crave tangible tools to help you shift out of survival mode. You want to learn not only WHY you’re struggling, but exactly what it looks like to heal – and I assure you, you can heal and you’ve come to the right place to learn how through nervous system regulation, parts work, and lifestyle design.

This show will deconstruct what it is that helps people heal through a trauma-informed & neuroscience, mind-body lens.

This show will not only give you hope & inspiration but real life tools & strategies and you’ll learn the science that validates your struggle. With each episode new pieces of this puzzle will fall into place, you will feel seen, heard, and supported – you will come to realize that you are not broken, that all of your symptoms, all of YOU, make sense through this nervous system lens based on your past lived experiences, your current life circumstances, and the coping skills and resourcing you do or don’t yet have. You can heal, things absolutely get better, and this show is going to help you understand that in very real ways.

And I want to hear from you! I want to know what you’re struggling with? What questions you have? What you want to hear more about. And if you have a friend who you think would benefit from these types of conversations too, from tangible, research supported tools to put them back in the driver seat of their mind, body and life – please let them know about this show.

Each episode will end with 3 tangible takeaways so you can start applying what you learn to your healing journey today.

—

Looking for more personalized support?

1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

Regulate and Rewire: An Anxiety & Depression Podcast - Trailer Feb 08, 2023

If you’re someone who struggles with anxiety or depression, whether this struggle is new to you or decades old. Then this is the show for you.

Regulate and Rewire is an anxiety & depression podcast where I’ll be sharing all the tangible and research supported tools for healing that I wish I would have known earlier in my healing journey.

Be sure to subscribe on apple podcasts and spotify.
I’m so happy you’re here and I can’t wait to join you on this journey to regulate your nervous system, rewire your mind, and reclaim your life. from anxiety & depression.

Website: https://www.regulatedliving.com/podcast
Email: amanda@regulatedliving.com
Instagram: @amandaontherise
TikTok: https://www.tiktok.com/@amandaontherise

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Regulate & Rewire: An Anxiety & Depression Podcast

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