Regulate & Rewire: An Anxiety & Depression Podcast – Details, episodes & analysis

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.

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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

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!

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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

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.

3 Takeaways:

1. Your mental and physical health are deeply intertwined. Nervous system dysregulation can trigger physical illness—and physical illness can reinforce dysregulation.
2. Healing one area supports healing in others. When you do nervous system regulation work, you're supporting immune function, reducing inflammation, and creating optimal conditions for physical healing.
3. A "both/and" approach works best. The most effective healing combines nervous system support with appropriate medical care, emotional healing with physical treatment, and symptom management with addressing root causes.

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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

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!

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 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!

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

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.

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

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!

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

🗝️ 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

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

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!

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

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!

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