Regulate & Rewire: An Anxiety & Depression Podcast

Latest Episodes:

What is Regulated Living? Jun 11, 2024

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

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