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    Health & Fitness

    Regulate & Rewire: An Anxiety & Depression Podcast

    Millions of people struggle with anxiety & depression every single day. Regulate & Rewire is where Amanda, a nervous system focused and trauma-informed practitioner, teaches you the lessons she learned on her healing journey and the tangible research-based tools she uses with clients everyday to help them regulate their nervous system & rewire their mind – in hopes of helping you do the same. Each episode features specific takeaways for you to apply to your healing journey today.

    Website: www.regulatedliving.com

    Advertise

    Copyright: © 2023 Regulate & Rewire: An Anxiety & Depression Podcast

    • Apple Podcasts
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    Latest Episodes:
    Why behavior change matters when healing (even if it’s not that cool to talk about) Apr 02, 2024
    Show notes

    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:

    1. Your habits shape your healing. If you’re not living well, your body and mind won’t feel well.
    2. Stress makes it harder to change. Defaulting to old patterns under stress is normal. Offer yourself compassion and accountability.
    3. 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
    Show notes

    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:

    1. Familiar doesn’t always mean helpful. Your nervous system might crave chaos, but healing often requires learning to feel safe in stillness.
    2. 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.
    3. 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
    Show notes

    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:

    1. 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.
    2. 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.
    3. 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
    Show notes

    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:

    1. You don’t always have to feel your feelings right now. Timing, safety, and capacity matter. Distraction can be a valid and helpful pause.
    2. Emotions are messengers, not enemies. They hold wisdom. Understanding their purpose gives you more agency.
    3. 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
    Show notes

    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:

    1. Learn more and join my next Release Class by clicking HERE - First class? Use the code "ATTUNE" at checkout for 40% off
    2. CLICK HERE to learn more about the "Safe & Sound Protocol"

    3 Takeaways:

    1. You hear differently when you’re stressed. This isn’t in your head—it’s in your nervous system.
    2. Noticing your triggers gives you power. Awareness opens up choice.
    3. 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
    Show notes

    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:

    1. 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.
    2. You don’t have to be a neuroscientist to heal. Understanding your nervous system is a powerful step toward change.
    3. 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
    Show notes

    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:

    1. Your capacity matters. Tired isn’t lazy. It’s a signal. Honor it.
    2. Meet your messes with compassion. Try saying “Silly me” instead of spiraling.
    3. 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
    Show notes

    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:

    1. Doing is safer for dysregulated systems. If rest feels uncomfortable, there’s likely a survival pattern at play. You’re not broken.
    2. Presence takes practice. Notice how often you can switch out of doing and into being. Awareness is the first step.
    3. 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
    Show notes

    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:

    1. This isn’t anti-medication. It’s anti-fragmented, dehumanized care. You deserve context, choice, and support.
    2. Your symptoms have a story. Don’t settle for a solution that doesn’t explore why those symptoms are there.
    3. 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
    Show notes

    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:

    1. Start with permission. Give yourself or your loved one permission to be in shutdown without trying to fix it right away.
    2. Nurture instead of fix. Support your system with gentle practices that meet you where you are.
    3. 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

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