Explore every episode of the podcast Regulate & Rewire: An Anxiety & Depression Podcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| The Capacity + Support Audit: Delete, Delegate, Do Differently (Capacity Series, Part 3) | 03 Nov 2026 | 00:35:03 | |
This is the final episode in the Capacity Series, and it finishes the walkthrough of Amanda’s free workbook, The Capacity + Support Audit. Picking up where part two left off, Amanda guides you through the back half of the workbook: the 3 D’s (delete, delegate, and do differently) for working through what’s actually optional on your plate, a full brainstorm of what increased support could look like across paid, free, shared, and tiny forms of help, and an honest audit of what’s actually keeping you from using the support you already have access to. She shares the story of her neighbor Pat, and how a years-long relationship, not a single ask, made it possible to request real help when she needed it. The episode closes with an invitation to choose just one small, specific shift rather than trying to overhaul everything at once. 3 takeaways from this episode:
Resources mentioned:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more support?
*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 | |||
| The Capacity + Support Audit: Where Is Your Capacity Actually Going? (Capacity Series, Part 2) | 27 Oct 2026 | 00:32:48 | |
This is part two of the Capacity Series, and it’s a guided walkthrough of the first two pages of Amanda’s free workbook, The Capacity + Support Audit. Amanda opens with a story from when her oldest was under a year old, a phone call to her husband where she realized she couldn’t tell which things on her plate were optional anymore, everything just felt like an obligation. From there, she walks through rating your actual capacity across five areas, physical energy, mental bandwidth, emotional bandwidth, initiation, and your ability to handle the unexpected, then guides you through a full brain-dump of everything you’re actually carrying, including the invisible load most of us stop seeing. This episode is built to pause along the way, so grab the workbook and a pen, or listen now and fill it out later. Part two, covering the rest of the workbook, comes next week. 3 Takeaways:
Resources mentioned: CLICK HERE for the full show notes, resources, and 3 tangible takeaways! Website: https://www.regulatedliving.com/podcast | |||
| When Capacity Is Lower, Support Needs to Be Higher (Capacity Series, Part 1) | 20 Oct 2026 | 00:37:05 | |
This episode kicks off a new 3-part series on capacity and support. Amanda unpacks why so many of us are chronically overfunctioning and under-supported, and why that imbalance, not just the stress itself, is often what drives anxiety and eventual burnout or depression. She shares a personal story about operating at ninety-five percent capacity as her default for over a decade, including a callout from a friend and a moment in therapy that both named the pattern before she could see it herself. The episode closes with a reframe: instead of asking “what’s the minimum help I can get by on,” ask “what is the absolute most support I can get, ask for, accept, or invest in right now.” The next two episodes will walk through Amanda’s free Capacity + Support Audit, a mini workbook for assessing your own capacity and reworking the balance of stressors and supports in your life. 3 Takeaways:
Resources mentioned:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more support?
*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 | |||
| Depression, Weight Gain, and the Story We Tell Ourselves About It | 13 Oct 2026 | 00:33:48 | |
Sparked by a real question from a member Q&A, this episode tackles something Amanda hears constantly: weight gain during a season of depression, and the shame that tends to follow it. She walks through why those behaviors, low energy, less movement, food as comfort, made complete sense given the context, and why "getting back to your old body" is the wrong goal to chase. She also pushes back on the trendy claim that regulating your nervous system alone will melt off the weight, offers a consistency-first approach to movement for anyone whose motivation still feels offline, and makes the case for why food doesn't need to become the enemy on the way to feeling better. 3 Takeaways:
Resources mentioned:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more support?
*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 | |||
| The Genius of the Contained Cry | 06 Oct 2026 | 00:30:10 | |
A client's offhand comment about crying through a sad movie sparked something Amanda hasn't been able to stop thinking about: the contained cry. In this episode, Amanda unpacks the real difference between containing an emotion and suppressing it, why giving a feeling boundaries can actually be one of the smartest moves your nervous system makes, and how the concept of titration explains why touching the edge of something hard, then coming back, then touching it again, is often more healing than trying to feel it all at once. She also shows how this idea extends beyond crying into contained anger, contained worry, and contained grief, and why learning to trust that a feeling has an ending is at the heart of real self-trust. 3 Takeaways:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more support?
*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 | |||
| Your Anxious Brain, Your Stressed Gut, and the Loop Between Them | 29 Sep 2026 | 00:39:14 | |
Your gut and brain are in constant conversation, which means what’s happening in your gut can influence your mood, stress response, sleep, and overall mental health—and chronic stress and nervous system dysregulation can influence your gut right back. In this episode, we unpack the gut-brain axis, microbiome, inflammation, and common gut disruptors; explore when gut health might be a missing piece in persistent anxiety or depression; and talk through the foundational habits and functional testing that can help you know where to start. 3 Takeaways:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Resources Mentioned:
— Looking for more support?
*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 | |||
| What a Flat, Numb Response (To a Cancelled Flight) Taught Me About Healing | 22 Sep 2026 | 00:23:21 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! --- Looking for more support?
*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 | |||
| Bringing It All Together (Final Part: B2B Series) | 15 Sep 2026 | 00:36:31 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — 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?
*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 | |||
| Bloodwork & The Chemical Imbalance Theory (Part 8: B2B Series) | 08 Sep 2026 | 00:37:27 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — 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?
*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. **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 | |||
| Proactive Regulation: Long-Term Strategies for a Resilient Nervous System (Part 7: B2B Series) | 01 Sep 2026 | 00:26:42 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — 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?
*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 | |||
| Reactive Regulation in Real Life (Part 6: B2B Series) | 25 Aug 2026 | 00:30:49 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — 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?
*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 | |||
| Reactive Regulation: Your In-The-Moment Nervous System Toolkit (Part 5: B2B Series) | 18 Aug 2026 | 00:37:35 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *click here to view the impala video I referenced in the episode — 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?
*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 | |||
| Assessing Your Stress Bucket (Part 4: B2B Series) | 11 Aug 2026 | 00:38:32 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — 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?
*Want me to talk about something specific on the podcast? Let me know HERE. — Website: https://www.regulatedliving.com/podcast | |||
| Why We Get Stuck (in Anxiety & Depression): Understanding Nervous System Dysregulation (Part 3: B2B Series) | 04 Aug 2026 | 00:30:31 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — 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?
*Want me to talk about something specific on the podcast? Let me know HERE. — Website: https://www.regulatedliving.com/podcast | |||
| 6 Nervous System States & Their Stories (Part 2: B2B Series) | 28 Jul 2026 | 00:38:03 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — 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?
*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast | |||
| Get To Know Your Nervous System (Part 1: Back to the Basics Series) | 21 Jul 2026 | 00:27:53 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — 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?
*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast | |||
| My Favorite Anxiety Equation (+ Personal Update) | 14 Jul 2026 | 00:30:18 | |
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. — Looking for more personalized support?
— 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 | |||
| My Family Song: The Nervous System Lessons I'm Teaching My Kids (and Still Learning Myself) | 30 Jun 2026 | 00:21:36 | |
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! — Looking for more personalized support?
*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 | |||
| Morning Sunlight & Your Mental Health | 23 Jun 2026 | 00:28:44 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?
*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 | |||
| When Life Gets in the Way of Healing | 16 Jun 2026 | 00:30:16 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?
*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 | |||
| A Guided Wind-Down Practice for Sleep | 09 Jun 2026 | 00:14:22 | |
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. — Looking for more personalized support?
*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 | |||
| Sleep Anxiety: What To Actually Do About It (Part 2) | 02 Jun 2026 | 00:36:08 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?
*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 | |||
| Sleep Anxiety: Why Your Nervous System Won't Let You Sleep (Part 1) | 26 May 2026 | 00:29:53 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?
*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 Website: https://www.regulatedliving.com/podcast | |||
| Understanding Self-Harm from a Nervous System Perspective | 19 May 2026 | 00:37:30 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Resources:
— Research referenced in this episode:
— 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 | |||
| Why Walking Is Actually a Nervous System Practice | 12 May 2026 | 00:28:36 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?
*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 | |||
| Listener Q&A — Your Questions from the Stress Management Series | 28 Apr 2026 | 00:32:33 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?
*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 | |||
| From Knowing Different to Living Different (Part 5) | 21 Apr 2026 | 00:30:03 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?
*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 | |||
| Editing Your Stress Bucket (Part 4) | 14 Apr 2026 | 00:33:51 | |
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.
— Looking for more personalized support?
*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 | |||
| Filter Your Stress Bucket: How to Know What Actually Belongs (Part 3) | 08 Apr 2026 | 00:29:40 | |
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?
*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 | |||
| Assess Your Stressors & Supporters (Part 2) | 31 Mar 2026 | 00:38:57 | |
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?
*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 | |||
| Understanding Stress (Part 1) | 24 Mar 2026 | 00:34:49 | |
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:
CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more personalized support?
*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 | |||
| Does This Give More Than It Takes? | 11 Mar 2026 | 00:18:21 | |
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?
*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 | |||
| "You'd Never Know": A Song About What Depression Actually Looks Like | 03 Mar 2026 | 00:26:44 | |
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 — Looking for more personalized support?
*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 | |||
| "Dear Anxiety": What This Song Gets Right About Healing | 24 Feb 2026 | 00:17:33 | |
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?
*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 | |||
| Why You Keep Over-Explaining Yourself (And How to Stop) | 17 Feb 2026 | 00:35:58 | |
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:
3 Takeaways:
— Looking for more personalized support?
*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 | |||
| Look for the Helpers | 10 Feb 2026 | 00:28:00 | |
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:
3 Takeaways:
Resources mentioned: — Looking for more personalized support?
*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 | |||
| Regulated Activism | 03 Feb 2026 | 00:25:18 | |
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:
3 Takeaways:
Resources mentioned:
— Looking for more personalized support?
*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 | |||
| Regulating In A World On Fire (Repost) | 27 Jan 2026 | 00:29:14 | |
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?
*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 | |||
| Why 'New Year, New You' Backfires (Nervous System Edition) | 20 Jan 2026 | 00:24:52 | |
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:
3 Takeaways:
— Looking for more personalized support?
*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 | |||
| What I'm NOT Taking Into the New Year | 06 Jan 2026 | 00:32:37 | |
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:
— Looking for more personalized support?
*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast | |||
| Completing the Year (A Somatic Closure Practice) | 31 Dec 2025 | 00:38:00 | |
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:
Now hit play to join me for a guided experience where we will regulated, reflect, release, and resource. — Looking for more personalized support?
*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast | |||
| My Dumpster Fire Day & An Invite to My NYE Circle | 17 Dec 2025 | 00:24:13 | |
Sign up for the NYE Circle – Sunday, December 28th at 8 PM ET - CLICK HERE 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?
Website: https://www.regulatedliving.com/podcast | |||
| How to Manage Seasonal Depression | 10 Dec 2025 | 00:37:56 | |
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:
3 Takeaways:
— 📘 Other Resources:
Website: https://www.regulatedliving.com/podcast | |||
| Regulation or Avoidance? How to Tell the Difference | 02 Dec 2025 | 00:16:53 | |
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:
3 Takeaways:
— Looking for more personalized support?
*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast | |||
| Your Invitation to Regulated Living | 25 Nov 2025 | 00:25:43 | |
This week, I’m pulling back the curtain on the Regulated Living Membership—because doors are officially open.
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. Website: https://www.regulatedliving.com/podcast | |||
| When Self-Discipline Is Self-Care | 18 Nov 2025 | 00:24:03 | |
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:
3 Takeaways:
— Looking for more personalized support?
*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast | |||
| Why You Drop Self-Care When Life Gets Good | 11 Nov 2025 | 00:24:59 | |
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?
*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast | |||
| Guided Regulation Practice for Anxiety | 04 Nov 2025 | 00:32:29 | |
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?
*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast | |||
| dYsReGuLaTiOn & Activation Are Not The Same Thing | 29 Oct 2025 | 00:26:29 | |
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).
— Looking for more personalized support?
*Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast | |||
| My Postpartum Crashout (and the Robot That Talked Me Off the Ledge) | 21 Oct 2025 | 00:25:42 | |
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.
Website: https://www.regulatedliving.com/podcast | |||