Health & FitnessNutritionEducationSelf-Improvement

Spandex & Wine

Robin Hackney

Spandex & Wine is a podcast for finding balance between being healthy & living a happy life. Hosted by Robin Hackney, a 23-year veteran in the fitness industry & wine consultant, this is a place to be our authentic selves as we have real conversations exploring wellness and all things wine! Subscribe now so you don’t miss an episode.

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#243
Today · 30 min
Wine Without The Wine Headache w/ Pure Wine, Dr David Meadows
Wine shouldn’t feel like a gamble where you’re guessing whether you’ll wake up congested, puffy, or nursing a migraine. We sit down with Dr. David Meadows of PureWine to get specific about what’s really happening when people say “wine gives me headaches” or “I’m allergic to wine” and why those reactions can show up later in life even if you’ve been a longtime wine lover. We dig into the science of histamines in wine, sulfites in wine, and the “histamine bucket,” including the role of diamine oxidase (DAO) and why factors like age, hormones, and health conditions can change your tolerance. Dr. Meadows also clears up common myths like the idea that European wine has no sulfites, explains why sweet and sparkling wines can hit harder, and shares simple, practical ways to think about triggers without spiraling into misinformation. Then we get hands-on with solutions. Dr. Meadows explains how PureWine’s Wand works as an on-the-go wine filter you stir in your glass to reduce histamines and sulfites, and how the Phoenix filters a full bottle as you pour. We also talk about migraine triggers, why red wine is a frequent culprit, and how many people can keep wine as part of their social life by understanding the chemistry instead of fearing it. If you’ve been blaming “cheap wine,” guessing at sulfites, or avoiding your favorite bottles, this one will give you clarity and a smarter way to experiment. Subscribe, leave a five-star review, and share this with a friend who always says wine doesn’t love them back. Wine Purifier & Sulfite Remover - The Wand by PureWine Gut-Brain Therapy | The clinician podcast on gut-brain disorders such as IBS | Nerva Leading gut specialists share how they use gut-brain therapy with their patients. Listen on: Apple Podcasts Spotify Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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#242
October 16 · 10 min
Back On Track Without The Guilt
You know the feeling: vacation ends, real life hits, and suddenly you’re bargaining with yourself. Monday will be perfect. Every workout. Clean meals. Early bedtime. A brand-new you. Then Tuesday shows up and the plan collapses, and by Thursday you’re ready to “start over” again. We’re done with that cycle. We talk about why post-vacation guilt makes everything harder and how all-or-nothing thinking turns a small routine break into a full-blown derailment. Vacation is not a mistake to correct. Real life includes travel, birthdays, dinner out, busy work weeks, and days when you just do not have it. A sustainable fitness and wellness routine has to work in those seasons, not only when your calendar is quiet and your fridge is stocked. Instead of a dramatic reset, we share simple anchors that help you feel like yourself again: getting hydration back on track, building meals around protein and fiber, choosing movement that feels good, returning to a steady sleep routine, and making a short plan for the next few days. This is how you build consistency over time not by never getting off track, but by learning how to return without punishment. If you want structure and accountability, we also share how to join the Healthy Body Challenge. If this hit home, subscribe, share it with a friend who gets stuck in the Monday mindset, and leave a quick review so more people can find a realistic approach to healthy habits. Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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#241
October 9 · 9 min
Healthy Habits That Survive Real Life
Three years into this podcast, I’ve learned something that changes everything about “healthy living”: if your habits only work when life behaves itself, they’re not habits, they’re a perfect-week fantasy. I’m pulling apart the myth that you just need more motivation, more time, or a more organized meal plan, and replacing it with a simpler standard: health that still holds up on tired Tuesdays, on work trips, during messy weeks, and when your schedule explodes. I tell a story about our new porch lights getting installed upside down because the photo on the box was upside down. Funny, yes, but it nails what happens with fitness and nutrition all the time. We follow the picture we’ve been given: perfect workouts, perfect meal prep, perfect sleep, no dessert, no wine, no missed days. Then real life shows up and we assume we failed. Maybe we didn’t blow it. Maybe the picture was the problem. We get practical with “normal plans” and “minimum plans” for workouts, restaurant meals, travel days, hydration, protein, and fiber. We also talk about why slip-ups are normal and how to reset fast without turning one imperfect choice into a lost weekend. I share how the Healthy Body Challenge is built one habit at a time, plus fitness benchmarks and joy check-ins so progress isn’t just a scale number. If you want health that’s possible, not perfect, press play. Then subscribe, share this with a friend who’s stuck in all-or-nothing mode, and leave a review so more people can find a real-life approach to healthy habits. Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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#240
October 2 · 9 min
What If Purpose Is Just The Next Scene
Purpose can feel like a high-stakes riddle, especially when you’ve done everything “right” and still feel restless. We talk honestly about why that pressure is misplaced and why purpose is often simpler, more ordinary, and more seasonal than we were taught. What gives your life meaning at 25 may not fit at 45, and that shift is not a problem to fix. It is a signal that you’re growing. I share my own turning point from hating corporate life to stumbling into fitness through something that was already in front of me. We also unpack a powerful reminder: your story belongs to you. Whether you share it through conversation, creativity, or work, you get to decide what you say, when you say it, and how it supports your healing. If someone tries to “edit” you to make themselves more comfortable, that does not make them the director. Then we connect purpose to wellness in a practical way. Fitness, nutrition, sleep, and daily movement matter, but the deeper question is: what are you taking care of your body for? When you name what you want to do with your life, your habits stop feeling like punishment and start feeling like preparation. Listen now, then subscribe, share with a friend who feels stuck, and leave a review. What feels meaningful to you in this season of life? Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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#239
September 25 · 7 min
Stop The 3 P.M. Crash With Simple Meals
That daily loop of “great after breakfast” to “what is wrong with me at 3 p.m.” isn’t a willpower issue. I’m talking about blood sugar as an energy and cravings issue, even if you’ve never once worried about diabetes. When glucose swings hard, it can show up as afternoon crashes, after-dinner sweets cravings, feeling shaky when meals run late, or relying on coffee to hold everything together. I keep the science simple: blood sugar is glucose in your bloodstream, and insulin helps move it into your cells for energy. The goal isn’t perfectly flat numbers. It’s avoiding that all-day gas-and-brake feeling by building meals that actually keep you satisfied. I share my go-to, no-drama meal formula: protein plus plants plus fiber plus healthy fat, with real-life examples you can use right away. And yes, I say it clearly: carbs aren’t the enemy. The better question is what you pair them with. You’ll also hear my favorite tiny habit for steadier energy: when you finish eating, don’t sit down. A five to ten minute easy walk after meals helps your muscles use glucose and can leave you feeling less sluggish. I also touch on why gut health and the microbiome can play a role in blood sugar balance and how we feel day to day. If you want calmer cravings, more stable mood, and better energy without extreme rules, hit play, then share this with a friend who’s always asking why they’re so tired. Subscribe, leave a review, and tell me what time of day your energy dips the most. Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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#238
September 18 · 13 min
Functional Fitness For Real Life
A six-pack is optional. Being able to get up off the floor is not. We’re digging into functional fitness, the kind of training that keeps you independent as you get older, so you can travel, hike, garden, golf, dance, and play with your kids or grandkids without your body feeling like the limiter. I want fitness to be about freedom, not just aesthetics, and that shift changes everything about how we train. We start with falls, because the stakes are real. CDC data shows more than one in four adults age 65 and older falls each year, leading to millions of emergency department visits and tens of thousands of deaths from fall-related injuries. That’s heavy, but it’s not a prophecy. Falls are not an inevitable part of aging, and the CDC points directly to strength training and balance training as key tools for fall prevention. Then we run a practical functional fitness reality check and connect the dots between “gym moves” and daily life: squats for getting up from chairs and toilets, hinges and deadlifts for lifting without wrecking your back, farmer’s carries for groceries and luggage, step-ups for stairs and trails, plus rows and push-ups for real-world pulling and pushing. We finish with simple balance work you can start now and questions that help you define what you want your body to do 10, 20, even 30 years from today. If this helps, subscribe, share with a friend, and leave a review so more people can train for a life they love. Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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#237
September 11 · 18 min
Bone Density Basics For Midlife Strength
Bone density isn’t a “later” problem, and it’s definitely not a boring one. I’m breaking down why your bones are living tissue that respond to how you move, how strong you are, what you eat, and even how well you balance and recover from everyday life in midlife. If you’ve ever worried about osteoporosis, osteopenia, or a future fracture, this is the mindset shift that turns fear into a plan. We start with the big lever: load. I explain the difference between weight-bearing exercise (walking, hiking, stairs, dancing) and strength training (squats, lunges, step-ups, bands, dumbbells), and why you don’t need extreme workouts to support bone health. I also share a key safety note: if you have osteoporosis, osteopenia, or a history of fractures, certain loaded spinal flexion and twisting moves may not be right for you, so personalized guidance matters. Next we talk fall prevention, because balance is the quiet superpower that keeps bones intact. I walk through simple balance drills you can do at home, why Tai Chi is so effective, and how “moving through your feet” goes beyond steps by building ankle mobility, foot strength, and confident walking mechanics. Then we hit nutrition for bone health: calcium and vitamin D, why food-first calcium sources often win, and the bigger picture that includes protein, magnesium, vitamin K, and more. I also clear up the soda myth: carbonation isn’t usually the issue, but cola ingredients can be. If you’re ready to act, I created a short, doable 10-day bone density challenge to help you build momentum. Subscribe, share this with a friend, and leave a review so more women can find practical bone health advice that actually works. Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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#236
August 28 · 22 min
Dolly Parton Wisdom For Inside-Out Wellness
“You can’t heal a body you hate” is the kind of truth that stops you mid-scroll, because it explains why so many wellness plans feel like a fight. We sit with that line and talk honestly about the hidden voice underneath common goals like weight loss, getting stronger, eating better, having more energy, and sleeping well. Wanting change doesn’t make you shallow. Starting from self-disgust just makes the journey harder than it has to be. We borrow a little wisdom from Dolly Parton and use her quotes as a map for inside-out wellness, body image healing, and sustainable self-care. We unpack how comparison steals your peace, why “find out who you are and do it on purpose” can reset your fitness mindset, and how joy-focused wellness makes room for real life. That means movement you actually enjoy, foods that make you feel good, rest without guilt, and relationships that help you feel connected instead of consumed by the mirror. We also talk about courage: the bravery it takes to walk into the gym, start over again, and keep going when the scale won’t cooperate. Life storms like injury, menopause changes, stress, grief, and exhaustion can feel like proof your body failed you, but we reframe them as seasons that can grow deeper roots and stronger habits. If you want the rainbow, you put up with the rain, and the “rain” can be simple, consistent care, not punishment. If you’ve been stuck in a cycle of fixing and criticizing, come join us for a truce and one practical question: what’s one thing you can do this week to care for yourself on purpose? Subscribe to Spandex and Wine, share this with a friend, and leave a review if it resonates. Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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#235
August 21 · 17 min
Feed Your Skin From The Inside
Your skin isn’t just reacting to what you put on it, it’s responding to what you put in your body and how you live day to day. We’re wrapping up our skin series by stepping back from the endless lineup of cleansers, serums, and “miracle” products and looking at what actually gives skin the raw materials to repair and thrive. If you’ve ever felt pulled into skincare rabbit holes and conflicting internet advice, this conversation is your reset. We talk about why skin health is tied to the same systems that run the rest of you: gut, liver, hormones, immune function, and especially blood sugar. That’s where ultra-processed foods come in. No guilt and no “never eat a cookie again” rules, but we do get honest about the difference between an occasional treat and a diet built around packaged, engineered foods. We also break down glycation in plain language, think “sugar sticking where you don’t want it to stick,” and why that matters for collagen and long-term skin aging. From there, we move into practical nutrition for glowing skin: prioritizing protein for tissue repair, adding vitamin C rich foods to support collagen production, and using supplements as tools instead of substitutes for whole-food nutrition. We also hit hydration, including what water can help with and what it can’t, plus the lifestyle basics that show up on your skin over time: sleep, stress, movement, and nervous system regulation. If you want clearer, calmer guidance on skin care from the inside out, hit play, then subscribe, share the episode with a friend, and leave a review so more people can find the show. Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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August 14 · 7 min
I’m Done Making Myself Smaller So Others Feel Comfortable
Some weeks don’t call for a bubble bath and a glass of wine, they call for a hard reset. I almost didn’t record, but what came out is one of the most honest conversations I’ve shared on Spandex and Wine: what happens when you realize you’ve been taking care of everyone else and putting yourself last, and how “playing it safe” quietly steals your voice over time. I talk about the fear behind being careful with opinions, posts, and conversations, especially when you work in wellness and feel like you’re supposed to have everything figured out. After nearly 25 years in the wellness industry, I’ve made mistakes, changed my mind, and learned the hard way that growth requires truth. I’m not here to be reckless or pretend I know everything, but I am here to stop making myself smaller so other people stay comfortable. That mindset shift ties directly into healthy lifestyle habits, boundaries, burnout recovery, and real self-care that goes beyond food and fitness. We also land on the line I can’t stop thinking about: you can be grateful for where you are while still wanting something different. You can love the life you’ve built and still have the courage to build the next chapter. If you’ve felt pressure to disappear as you get older, or to be a polished version of yourself to keep the peace, consider this your permission slip to want more, speak up, and take up space. If this hits home, subscribe so you don’t miss what’s coming next, share the episode with a friend, and leave a five-star review to help more women find the show. What’s one place you’re ready to stop playing it safe? Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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August 7 · 11 min
If Your Skin Could Talk, What Would It Say
Your skin might be giving you data, not drama. We’re so used to treating every new rash, breakout, or dry patch like a product problem, but sometimes the real story is happening underneath the surface and your skin is simply the messenger. I walk through how the body’s systems connect in predictable patterns: chronic stress affects sleep, sleep affects food choices, nutrition affects inflammation, and everything downstream can show up on your skin. We dig into the liver’s outsized role in wellness and why issues like jaundice, persistent itching without a rash, spider angiomas, red palms, or easy bruising can be worth a thoughtful conversation with a healthcare provider. We also talk about alcohol in a Spandex and Wine kind of way: moderation matters because your liver matters. From there, we explore skin tags and the research link to insulin resistance, plus what blood sugar imbalance can look like on the skin, including slow wound healing, dryness, texture changes, infections, and dark velvety patches in folds like the neck or underarms. We round it out with the gut-skin axis, explaining why acne, eczema, psoriasis, and rosacea are complex and why “it’s just your gut” is usually too simple. If you’ve been tempted to duct tape over the check engine light with another miracle serum, this conversation brings you back to curiosity, pattern spotting, and whole-body habits. Subscribe, leave a five-star review, and share this with a friend who’s trying to make sense of what their skin is saying. Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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S4 · E9
July 31 · 14 min
Part 1 - Stop Treating The Sun Like A Villain
We’ve gotten loud, repeated messages about skin: avoid the sun, buy the product, fix the wrinkle. But when I started digging into the connection between sunburn risk, ultra-processed foods, and what we put on our bodies, I realized skin is not a side topic at all. Skin is an organ. It protects you, regulates temperature, keeps you hydrated, and it’s working for you every hour of the day. Once you see it that way, “healthy skin” stops being a vanity goal and starts becoming a whole-body conversation. We talk about sunlight with nuance: yes, UV exposure and sunburn carry real risks, and sunscreen matters. At the same time, your body is designed to respond to light. Morning sunlight supports circadian rhythm, which can influence sleep, hormones, and mood. We also walk through the fascinating biology of vitamin D production, including the often-misunderstood role cholesterol plays in starting that process in the skin before your liver and kidneys finish the job. It’s a great reminder that health is rarely as simple as good vs bad. Then we get practical about sunscreen ingredients and label reading. I break down mineral sunscreen (like zinc oxide and titanium dioxide) versus chemical sunscreen, and why questions about absorption and endocrine disruptors have led many of us to look closer at what we’re rubbing on our largest organ. We finish by zooming out to the skin microbiome and the idea that your skin may be reflecting what’s happening inside your body, not just reacting to the outside world, with a preview of next week’s focus on gut, liver, blood sugar, and inflammation. If this sparks curiosity, share it with a friend, subscribe so you don’t miss what’s next, and leave a five-star review if you think it helps others find the show. Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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S4 · E8
July 24 · 7 min
Your Skin Might Be Telling You A Bigger Story
Skin seems simple until you start pulling the thread and suddenly you’re holding a whole library of questions. That’s exactly where we’re going next on Spandex and Wine: beyond “wear sunscreen” and into the surprising ways your skin may connect to what’s happening inside your body. We’re kicking off a brand-new skin series sparked by a few eyebrow-raising ideas, like whether nutrition and ultra-processed foods might influence how easily you burn, and why a cholesterol-derived compound in your skin helps your body make vitamin D when sunlight hits it. From there, the curiosity grows fast: can your gut affect your skin, does the liver play a bigger role than we realize, and what about blood sugar, sleep, stress, sunlight, and supplements? I’m not here to sell a magic fix or claim every rash has one cause. I want to get curious with you, look at what research suggests, and notice where experts agree and disagree. Before we get too serious, I share a classic teenage sunburn story featuring baby oil, a lake day, blistered skin, and a Band-Aid removal strategy that still makes me cringe. It’s a funny moment with a real takeaway: we’ve spent years treating skin as “outside only,” but it may be giving us clues about whole-body wellness. If you’ve dealt with acne, eczema, rosacea, mystery rashes, dry itchy skin, age spots, or stubborn sun damage, come along for the ride. Subscribe, leave a five-star review, and share this episode with a friend so we can learn together. Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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S4 · E7
July 17 · 8 min
Golden Retrievers, Bourbon Rules, And A Riverfront Rental
The bourbon trail taught me something I didn’t expect: the best “fun facts” stick when they come with a story and a simple way to remember them. After a quick Louisville getaway (yes, I’m learning to say it right), I’m sharing the riverfront house surprise, the porch coffee views with rowing teams and barges, and why Dave and I love traveling for the history behind what we’re tasting. Then we get practical with a question that comes up all the time: what’s the difference between bourbon and whiskey? I break it down in plain English with an analogy you can repeat at your next happy hour. You’ll learn why every bourbon is whiskey but not every whiskey is bourbon, plus the key bourbon rules like made in the United States, at least 51% corn, and aging in new charred oak barrels with nothing added for flavor or color. Finally, I’m kicking off a new wellness series that looks beneath the surface, literally. We’re talking skin health as a clue to what’s happening inside your body, including the connections between nutrition and inflammation, highly processed foods and seed oils, liver health, gut health, hormones, stress, sleep, hydration, skincare, and habits. Some of these topics are still being researched and a few may challenge what you’ve always believed, but we’re choosing curiosity over fear so you can make informed decisions that fit your life. If you like real-life stories mixed with clear wellness takeaways, follow or subscribe so you don’t miss what’s next, and if the show helps you, share it with a friend and leave a review. Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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S4 · E6
July 10 · 7 min
You Do Not Have To Carry Stress Alone
If you’re the person everyone depends on, you probably know the moment when “I can handle it” quietly turns into “I can’t breathe.” We’re closing our nervous system regulation series with the most uncomfortable and most powerful tool of all: asking for help. We talk about the lie so many capable people carry that you should be able to fix everything on your own, and why that mindset confuses independence with isolation. I share my honest relationship with therapy, how I’ve processed hard parts of my story over time, and the question that keeps echoing for me: if we hire a trainer for physical health, why would emotional health deserve less support? We also explore what it looks like to build a real wellness team and a practical stress management plan, from professionals like therapists, dietitians, psychologists, and health coaches to everyday tools like breathwork, grounding, walking, and turning down stimulation. Finally, we touch on the gut brain axis and why gut health and mood are so closely linked, including how a daily probiotic can be one piece of the puzzle (without replacing professional care). The goal isn’t a perfect routine. It’s a nervous system toolbox you can actually use when life gets loud. If this helped you, subscribe, leave a review, and share it with a friend who needs a steadier exhale today. What’s one kind of help you want to get better at asking for? Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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S4 · E5
July 3 · 7 min
Celebrate Freedom - America 250
Freedom is not just something we celebrate on a calendar. It’s the quiet stuff: waking up and going for a walk, lifting your grandkids, carrying groceries without thinking twice, taking a bike ride, hugging the people you love, and feeling your heartbeat after a hill. For this special holiday message, I’m pausing the nervous system regulation series to bring the idea of freedom closer to home, into the daily choices that shape our health, mobility, and joy. We talk about how easy it is to take your body for granted until movement gets harder, and why that reality should not scare us, but wake us up. If you’ve been stuck in weight loss pressure, calorie counting, or trying to look a certain way, you’ll hear a different perspective: our bodies are created to move, not because movement “earns” food or burns calories, but because movement gives us life. Strength training becomes less about aesthetics and more about independence, longevity, and saying yes to the moments that matter. We also go deeper than workouts and macros. I share why gratitude sits underneath every healthy habit, and how being thankful for your body changes the way you care for it. Instead of asking how to make your body smaller, we shift to a better question: how can you help your body serve you for the next 20 or 30 years? Expect a refreshing push away from all-or-nothing thinking and toward freedom from perfection, freedom from guilt, and freedom to choose joy. If this message hits home, subscribe so you don’t miss what’s next, leave a five-star review, and share this with a friend who needs a reminder to celebrate their health today. What’s one way you’re choosing everyday freedom this week? Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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S4 · E4
June 26 · 11 min
Quiet Your Brain - Part 4 of 6
Your day might look “normal” but your nervous system could be interpreting it like a stress test. From the alarm clock on your phone to emails, headlines, social media, buzzing watches, background TV, and bedtime scrolling, we’re asking our brains to process nonstop information with almost no real pauses. When that input never lets up, it’s no surprise you end the day feeling irritable, overwhelmed, unfocused, or mentally exhausted even if you didn’t do anything physically hard. We dig into an idea that can change how you rest: scrolling isn’t relaxation, it’s distraction. Relaxation helps your nervous system settle and signals safety to your body, while distraction keeps feeding your brain new noise to process. We talk about why the nervous system often can’t tell the difference between stimulation and stress, and how “always on” living can quietly drive burnout, anxiety, and that wired-but-tired feeling. You’ll also get simple, realistic ways to reduce overstimulation without disappearing from real life: driving without the radio sometimes, keeping phones away from the dinner table, stepping outside for ten minutes without your device, reading instead of doomscrolling, and building a bedtime routine that turns the phone off at least 30 minutes before sleep. I also share a quick experiment to reveal your phone reflex and a gentle challenge to create five to ten minutes of true quiet each day. If this resonates, subscribe or follow Spandex and Wine, leave a five-star review, and share this with a friend who could use more calm and less noise. What’s one pocket of your day where you can try five minutes of quiet? Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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S4 · E3
June 19 · 7 min
Sensory Grounding For Instant Calm - Part 3 of 6
Anxiety has a sneaky way of time-traveling our brains, dragging us into worst-case futures, while rumination can keep us replaying the past on a loop. When that happens, sensory grounding is one of the fastest, most practical ways to come back to what is actually happening right now. We share why grounding helps the nervous system settle and how this kind of present-moment awareness connects to practices many of us already love, like yoga and mindful movement. We walk you through the 5-4-3-2-1 method step-by-step: five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. We also make it real with a simple example from my favorite place, the screened-in porch, where noticing trees, birds, wind, and even a glass of water turns into a full-body reset. Along the way, we talk about easy, natural stress relief tools you can try immediately, like holding a cold drink, walking barefoot in the grass, listening for birds in the morning, and paying attention to the calming cue of green. Grounding is not about ignoring problems. It is about creating enough internal space to respond thoughtfully instead of reacting on autopilot. If you have been feeling overwhelmed, overstimulated, or stuck in your head, this is a small wellness practice with a big payoff, and it works for adults and kids. Try the daily challenge with us this week, then share what you noticed. Subscribe to Spandex and Wine, leave a five-star review, and send this to a friend who could use a calmer nervous system today. Here is Alenda Jacobson's episode I mentioned: https://podcasts.apple.com/us/podcast/how-vulnerability-leads-to-freedom-w-alenda-jacobson/id1706879663?i=1000722046898 Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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S4 · E2
June 12 · 7 min
How To Regulate Your Nervous System With Simple Breathing - Part 2 of 6
Your body is always reading signals from the outside world and from the inside of your chest. When stress ramps up, your breathing often becomes shallow and fast, and that pattern tells your nervous system to stay on alert. The good news is you have a built-in reset button you can use anywhere, anytime: intentional breathing. We kick off our series on nervous system regulation with breath work because it’s simple, free, and shockingly effective. We share a personal story from early yoga training that still surprises me, sitting in quiet space, focusing on deep breathing, and seeing real change show up in my body. From there, we connect the dots to what many experts (including physical therapists working on things like pelvic floor function, low back pain, and movement form) keep coming back to: proper breathing supports better training, better recovery, and better sleep quality. We also talk through why breath is unique, it’s automatic, but you can consciously control it, which makes it one of the most practical tools for stress management. You’ll learn how slowing your breath sends the message “I’m safe,” how that relates to the vagus nerve and the parasympathetic nervous system (rest and digest), and why the goal is awareness, not perfection. Then we practice together with a calming 4-count inhale and 6-count exhale pattern, plus a cozy “hot chocolate breathing” technique you can use when you need to come back to the present moment. If this helps you, share it with a friend, subscribe, and leave a review so more people can find these nervous system regulation tools. Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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S4 · E1
June 5 · 9 min
Nervous System Regulation Part 1
Your body isn’t being “dramatic.” It might be overloaded. We’re kicking off season four of Spandex and Wine with a topic that’s quietly affecting a lot of women: nervous system regulation, especially through the lens of perimenopause and menopause, modern stress, and the nonstop stimulation of everyday life. We talk through the real signs that your nervous system may be overtaxed, from fatigue, headaches, digestive issues, muscle tension, poor sleep, and injuries that feel like they appear out of nowhere, to emotional shifts like anxiety, irritability, overwhelm, and feeling disconnected from what you usually enjoy. We also get honest about the cognitive side: brain fog, forgetfulness, difficulty concentrating, and decision fatigue, including a story that perfectly captures how weird and frustrating this season can feel. Then we dig into what can cause nervous system strain over time: chronic stress and constant responsibility, the way past trauma can shape your stress response, and lifestyle factors like poor sleep, excess alcohol, overtraining, undereating, and lack of recovery. Hormonal shifts and underlying health concerns can turn the volume up even more, which is why “try harder” rarely works and why nervous system support belongs in every wellness plan. The best part: there’s hope. Your nervous system can learn new patterns, and we’re setting up a practical multi-part series designed to help you feel calmer, more resilient, and more like yourself again. If this resonates, subscribe so you don’t miss what’s coming next, share this with a friend who needs it, and leave a review to help more women find the show. Danny Davis (neurology) Episode Ginger Rothhaas (Compassion Fix) Episode Alenda Jacobson (emotional reset) Episode Support the show Thanks so much for listening! Get all the info here: LinkTree Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com
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