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Regulate & Rewire: An Anxiety & Depression Podcast

Amanda Armstrong

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

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  • 33 episodes
  • weekly
  • Avg 31 min
  • English

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  • S1 · E179
    Tuesday · 35 min

    The Capacity + Support Audit: Delete, Delegate, Do Differently (Capacity Series, Part 3)

    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: Decrease demand creatively. Ask what can be deleted, what someone else could fully own, and what can stay but be done differently, cheaper in time, energy, thought, or decisions. Widen your definition of support. It can be paid, practical, relational, reciprocal, free, or tiny, and it doesn’t have to address the problem directly to help with it. Choose one shift. You don’t need to reorganize your life this week. Make one thing specific, then two percent easier, and see what happens. Resources mentioned: The Capacity + Support Audit (free workbook) — [link] Strategy Calls (members only) — join the membership RESTORE, Our 16-week 1:1 coaching program CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more support? RESTORE, Our 16-week 1:1 coaching program Regulated Living Membership Regulated Health functional lab testing Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — 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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  • S1 · E178
    October 27 · 32 min

    The Capacity + Support Audit: Where Is Your Capacity Actually Going? (Capacity Series, Part 2)

    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: Rate the capacity you actually have. “I’ve done this before” and “I have the capacity to do this right now” are different statements, and your answers should come from today, not six months ago. Capacity gets spent on invisible things too. Worrying, remembering, anticipating, and deciding all count, so get as much of it down on paper as you can. Aim for choice, not just output. Know which things on your plate are necessary, which you’re choosing because they matter to you, and which may be more flexible than they feel right now. Resources mentioned: The Capacity + Support Audit (free workbook) — [link] Fair Play Cards by Eve Rodsky CLICK HERE for the full show notes, resources, and 3 tangible takeaways! Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

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  • S1 · E178
    October 20 · 37 min

    When Capacity Is Lower, Support Needs to Be Higher (Capacity Series, Part 1)

    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: Capacity is variable. Anxiety, depression, stress, grief, illness, or a demanding season all lower your capacity, and your expectations and support need to adjust with it. “Can I do this?” isn’t always the right question. Also ask, “What is doing this costing me?” What Is the Absolute Most Support You Can Get Right Now? You don’t have to wait until you’ve exceeded your capacity to let yourself have more support. Resources mentioned: The Capacity + Support Audit (free workbook, coming in the next two episodes) — will be linked with next week's episode Strategy Calls (for Regulated Living Members) — join the membership CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more support? RESTORE, Our 16-week 1:1 coaching program Regulated Living Membership Regulated Health functional lab testing Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — 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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  • S1 · E177
    October 13 · 33 min

    Depression, Weight Gain, and the Story We Tell Ourselves About It

    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: Your behaviors made sense given the context you were in. Weight gain during depression often reflects lower energy, lower motivation, and food stepping in as an accessible source of comfort, not a personal failure. You're not digging yourself out of a hole, you're building forward from here. Recovery isn't about returning to who you were before. It's about supporting the person you are in your life right now. Consistency comes before intensity, and motivation follows action. Start with the smallest version of movement your system will actually repeat, and let motivation catch up behind you rather than waiting for it to lead. Resources mentioned: Strategy Sessions (members only) — Click Here Regulated Reset, through Regulated Health — Click Here CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more support? RESTORE, Our 16-week 1:1 coaching program Regulated Living Membership Regulated Health functional lab testing Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — 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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  • S1 · E176
    October 6 · 30 min

    The Genius of the Contained Cry

    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: Containment is not suppression. Suppression says you're not allowed to be here. Containment says I know you're here, and I'll make space for you when I have the capacity to do that. Every wave you ride all the way through teaches your nervous system where the ending is. The more times you feel something intensely and come out the other side intact, the less threatening the beginning of that feeling becomes. Titration is about pacing. Touching the edge of something hard, coming back, and touching it again lets your nervous system take in new information without getting overwhelmed by all of it at once. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Looking for more support? RESTORE, Our 16-week 1:1 coaching program Regulated Living Membership Regulated Health functional lab testing Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — 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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  • S1 · E175
    September 29 · 39 min

    Your Anxious Brain, Your Stressed Gut, and the Loop Between Them

    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: Your gut and brain are in constant, bidirectional conversation. Mental health isn’t just happening in your head, and digestive health isn’t separate from your nervous system. Stress can disrupt the gut, and gut dysfunction can add stress back into the system—which also means there are multiple places you can intervene. Gut health is one piece of the physiological environment your brain and nervous system are functioning within. Yes, physiology matters; but we're not going to turn one physiological mechanism into The One singular explanation as to why your symptoms exist. Start with the foundations, then get more specific if needed. Sleep, diverse nourishment, movement, connection, and nervous system regulation all support gut-brain health. If those foundations are reasonably supported and you’re still struggling, targeted testing may help identify what’s keeping you stuck. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Resources Mentioned: Healing Through the Vagus Nerve by Amanda Armstrong — pages 40–41 Our Gut Health Testing + support: CLICK HERE Some mentioned sources: https://pubmed.ncbi.nlm.nih.gov/36881351/ https://pubmed.ncbi.nlm.nih.gov/27067014/ https://ipa-biotics.org/exploring-the-gut-brain-connection-psychiatric-medications-obesity-and-microbiome-interventions/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7883890/ — Looking for more support? RESTORE, Our 16-week 1:1 coaching program Regulated Living Membership Regulated Health functional lab testing Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — 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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  • S1 · E174
    September 22 · 23 min

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

    In this episode, Amanda tells the story of a cancelled flight, three kids, a dog, and three extra days away from home, and the strangely flat, checked-out response she had to it. Instead of treating that numbness as a problem, she breaks down why it was her nervous system doing exactly its job. Along the way, she offers a new way to actually measure healing (hint: it's not whether you still get anxious), a guardrail against turning nervous system work into one more thing to grade yourself on, and a look at what quietly builds the kind of capacity that was working in the background long before she needed it. 3 Takeaways: Regulation doesn't mean not reacting. A healthy nervous system still moves into activation, frustration, or even mild shutdown under stress. The goal is flexibility, not permanent calm. Measure healing by distance and speed, not by absence. Instead of asking whether you still get anxious or still shut down, ask how far you go, how long you stay there, and how quickly you find your way back. Capacity is built quietly, long before you need it. The unglamorous, consistent inputs, regulation, movement, sleep, nourishment, and connection, are what determine how you land on your hardest days. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! --- Looking for more support? RESTORE, Our 16-week 1:1 coaching program Regulated Living Membership Regulated Health functional lab testing Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — 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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  • S1 · E173
    September 15 · 36 min

    Bringing It All Together (Final Part: B2B Series)

    In this final episode of our Back to the Basics series, we bring together all the key concepts we've explored over the past eight episodes. From understanding your nervous system to creating a personalized path to healing, this episode serves as both a review and a roadmap for moving forward with confidence and clarity. 3 Takeaways: Whole-Human Approach: True healing comes from integrating both physiology and psychology – one that explores and acknowledges how your body, mind, relationships, and environment all interconnect in your mental health. Understanding the interplay between your nervous system, stress bucket, reactive and proactive regulation creates a comprehensive framework for healing that honors your unique experiences and needs. If you’ve been feeling stuck in your healing… Which area of your life (physical, mental, relational, or environmental) feels most neglected in your current healing approach, and what small step could you take to address it? Your Symptoms Likely Make Sense: Your symptoms make perfect sense given your past lived experiences and current life circumstances—they’re not signs of brokenness but messages from a system trying to protect you and understanding this helps you shift from self-blame to self-compassion. How might your perspective shift if you approached your symptoms with curiosity rather than judgment, asking “what happened to me?” instead of “what’s wrong with me?” If you were to apply the equation ‘Current Nervous System State = Past Lived Experiences + Current Life Circumstances’ to your own experience, what’s one key insight you gain about why you might be struggling the way you are? Strategic Path Forward: Real healing comes from a balanced approach that includes both in-the-moment tools and deeper, proactive changes that address the root causes of dysregulation. The journey of healing, viewed through a nervous system lens, is ultimately about reconnecting with your authentic self, accessing your inner resources, and creating a life where you feel safe, resilient, and whole. What’s one reactive tool you can practice this week when you notice dysregulation, and one proactive change you feel ready to explore to address something in your stress bucket? “What does ‘coming home to yourself’ mean to you, and what’s one small practice or action you could incorporate into your daily life to cultivate a stronger sense of connection with yourself?” CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Ps. This is a re-run of this series. It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here. Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

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  • S1 · E172
    September 8 · 37 min

    Bloodwork & The Chemical Imbalance Theory (Part 8: B2B Series)

    In this episode, we’re continuing with Part 8 of the Back to the Basics series by exploring the vital role that comprehensive lab work plays in healing anxiety and depression. I break down why we take a physiology-first—but not physiology-only—approach, the truth behind the outdated “chemical imbalance” theory, and how functional labs can uncover real root causes that are often missed in standard care. 3 Takeaways: Physiology First, Not Only: There’s an interplay between physiology and psychology but if your body is depleted or stressed, it changes how your brain functions. You can’t mindset your way out of a nervous system stuck in survival mode. The Chemical Imbalance Theory is outdated and debunked. This oversimplified narrative can prevent people from exploring the root causes of their symptoms and keeps many stuck in medication-only treatment plans that don’t fully support their healing. Comprehensive Lab Work can take out some of the guesswork. It helps uncover hidden imbalances—like nutrient deficiencies or hormone issues—that may be driving anxiety or depression. It gives you clear, personalized data to support your healing. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Ps. This is a re-run of this series. It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here. Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment. **Referenced Sources: Moncrieff, J., Cooper, R. E., Stockmann, T., Amendola, S., Hengartner, M. P., & Horowitz, M. A. (2022). The serotonin theory of depression: A systematic umbrella review of the evidence. Molecular Psychiatry, 28(8), 1–14. https://doi.org/10.1038/s41380-022-01661-0 Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

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  • S1 · E171
    September 1 · 26 min

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

    In Part 7 of our Back to Basics series, we explore proactive regulation as the long-term approach to healing anxiety and depression through a nervous system lens. Building on our previous discussion of reactive tools, this episode examines how to address the root causes of your symptoms. 3 Takeaways: Proactive regulation is about root causes, not symptom chasing. It’s the long game of building a sustainable, regulation-supportive life. The most effective healing path is personal. Your next step depends on what’s in your bucket and what feels doable now. Consistency beats overhaul. Small, well-supported changes (especially with guidance) create the biggest long-term impact. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Ps. This is a re-run of this series. It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here. Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

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  • S1 · E170
    August 25 · 30 min

    Reactive Regulation in Real Life (Part 6: B2B Series)

    This morning I wanted to flush my kid down the toilet, it was just one of those mornings. It made me realize that while last week we had a great chat about reactive regulation, it was a bit heavy on the theory vs practical application. I'm extending that conversation today to share some real life examples of how I use these tools in my everyday life, how I used them this morning with my son. So, here's Part 6 of my Back to the Basics Series. 3 Takeaways: Tools work better when they’re practiced in low-stakes moments. Amanda didn’t magically regulate during a meltdown—she had practiced those steps in less charged settings first. You don’t have to fully shift your state to call a tool successful. If it takes the edge off enough to help you stay present, it’s working. Use different tools for different goals. Some tools shift your physiology. Others help you stay with emotion. Both are valid. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Ps. This is a re-run of this series. It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here. Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

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  • S1 · E169
    August 18 · 37 min

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

    In part 5 of our Back to Basics series, we explore reactive regulation, a powerful approach to managing your nervous system in moments of anxiety, overwhelm, or shutdown. Learn how to use your body's natural stress responses to create a personalized toolkit for finding more calm and intentionality amidst life's challenges. 3 Takeaways: Reactive Resourcing: Reactive regulation is like a first-aid kit for your nervous system – a set of tools that provide temporary safety cues to help you bridge the gap between stress and regulation in moments of dysregulation. Meet Your System: The principle of “meeting your nervous system where it is” and “tool layering” is essential – rather than forcing calm when activated or high energy when shut down, acknowledge your current state first and then incrementally guide yourself toward regulation. Proactive Practice: Proactively practicing your reactive regulation tools in low-stress situations makes them more accessible and effective when you’re facing bigger challenges. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! *click here to view the impala video I referenced in the episode — Ps. This is a re-run of this series. It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here. Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

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  • S1 · E168
    August 11 · 38 min

    Assessing Your Stress Bucket (Part 4: B2B Series)

    In part 4 of our Back to Basics series, we explore the "stress bucket" analogy to help you understand why you might be feeling overwhelmed, anxious, or depressed. Learn how to assess your unique stress load and discover personalized pathways to healing. 3 Takeaways: You have a unique stress capacity. When your bucket overflows, symptoms show up. That doesn’t mean you’re failing—it means your body is communicating with you. Identify your stressors. List both baseline and daily stressors. This simple awareness offers a more personalized path forward. Healing is about balance. You don’t have to eliminate all stress. Add support, increase capacity, and shift what you can. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Ps. This is a re-run of this series. It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here. Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

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  • S1 · E167
    August 4 · 30 min

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

    In part 3 of our Back to Basics series, we explore why we get stuck in states of dysregulation and why anxiety and depression persist. Learn how modern living patterns and past experiences shape our nervous system responses, and discover a compassionate approach to understanding your symptoms. 3 Takeaways: Your symptoms make sense. Anxiety and depression are often normal responses to overwhelm. Recognize your patterns without pathologizing them. Biology matters. The way you live—your sleep, stress, food, and relationships—can either support or sabotage your nervous system. Start small by changing one supportive habit. Safety is learned. If your body perceives the world as dangerous, even safe moments will feel threatening. Begin identifying your “parts” and their protective roles to shift how you relate to stress. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Ps. This is a re-run of this series. It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here. Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. — Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

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  • S1 · E166
    July 28 · 38 min

    6 Nervous System States & Their Stories (Part 2: B2B Series)

    In this second episode of the "Back to Basics" series, we explore the six nervous system states and how understanding them can transform your approach to anxiety and depression healing. 3 Takeaways: Your state determines your story. How you feel physically shapes how you think emotionally. Track your state, not just your thoughts. You experience each state differently. Start noticing your own patterns. When do you feel buzzy and urgent? When do you go flat or withdrawn? That awareness is your first step toward change. Try the paper-on-the-door check-in. Write “What state am I in right now? How do I know?” on a piece of paper. Tape it somewhere visible. Ask it daily. This builds awareness fast—and gently. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Ps. This is a re-run of this series. It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. — Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here. Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

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  • S1 · E165
    July 21 · 27 min

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

    In this first episode of the “Back to Basics” series, Amanda dives into the core of what drives anxiety and depression: your nervous system. When you better understand how this mind-body system works you can work with it towards healing. 3 Takeaways: Your symptoms are protective, not personal. Your nervous system isn’t trying to ruin your life. It’s trying to keep you safe. The more fluently you speak its language, the less you’ll feel at war with yourself. Self-compassion is non-negotiable. Understanding your nervous system can help dissolve self-blame and shift you into a posture of curiosity instead of criticism. That shift alone can change your healing trajectory. You’re likely carrying more than anyone ever taught you to hold. When Amanda describes the nervous system as holding a “bucket” of stressors, it clicks: Most of us are carrying too much with too little support. Of course we’re tired. Of course we’re stuck. The work isn’t to toughen up—it’s to learn how to carry differently. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — Ps. This is a re-run of this series. It originally aired in February 2025, and is still the series I hear back about the most. Since there’s been a wave of new listeners joining lately, I wanted to bring it back around. And for those of you who were here the first time, I invite you to listen again through the lens of where you are right now, it’s likely shifted over the last year and a half, and just see what lands differently. — Looking for more personalized support? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here. Order my book: Healing Through the Vagus Nerve *Want me to talk about something specific on the podcast? Let me know HERE. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

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  • S1 · E164
    July 14 · 30 min

    My Favorite Anxiety Equation (+ Personal Update)

    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? 1:1 Coaching (RESTORE): Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork) Regulated Living Membership: A mental health membership and nervous system healing space (sliding scale pricing available). Join here. Order my book: Healing Through the Vagus Nerve — Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment. Website: https://www.regulatedliving.com/podcast Email: amanda@regulatedliving.com Instagram: @amandaontherise TikTok: https://www.tiktok.com/@amandaontherise

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  • S1 · E164
    June 30 · 21 min

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

    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? 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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  • S1 · E163
    June 23 · 28 min

    Morning Sunlight & Your Mental Health

    Morning sunlight might be the most underutilized free regulation tool available to us — and in this episode, Amanda breaks down exactly why getting outside within the first hour of waking is one of the highest-return things you can do for your nervous system. From circadian rhythm and cortisol to serotonin, sleep quality, and mood regulation, the science is clear — and the practice is simpler than you think. 3 Takeaways: Your morning sets the stage for your night. Getting outside for 5–15 minutes within the first hour of waking helps set your circadian rhythm, supports healthy energy during the day, and improves your chances of sleeping well at night. Small things matter more than we think. When symptoms are big, we often look for big solutions. But healing is often built through small, consistent actions that support our biology and create a foundation for regulation over time. Modern life often works against our nervous system. Our biology evolved expecting bright light during the day and darkness at night. Morning sunlight is one simple way to reduce that mismatch and give your brain and body the signals they were designed to receive. "Happy Light" Recommendations: Verilux® HappyLight w/ Timer ($39) CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — 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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  • S1 · E162
    June 16 · 30 min

    When Life Gets in the Way of Healing

    In this episode, Amanda gets candid about what regulated living actually looks like when life gets hard — including the sleep deprivation, the skipped workouts, and the very human experience of teaching what you're currently struggling to practice. She walks through the two things that keep her grounded in chaotic seasons: flexibility and context. She also shares her five domains of healing and the Daily Five as a framework for strategic, adaptable healing that meets you where you actually are. 3 Takeaways: Flexibility is a healing skill. When one foundation slips, pivot to what's accessible. Doing less well is still doing something. Your symptoms make sense given the load. Context isn't an excuse — it's accurate information that guides you back to what you need. Healing is strategic. The six domains of healing give you a map so that when life gets chaotic, you know where to look instead of trying harder at everything at once. CLICK HERE for the full show notes, resources, and 3 tangible takeaways! — 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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