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:

1. 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.
2. 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.
3. 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!

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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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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:

1. 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.
2. 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.
3. 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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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:

1. 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?
2. 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?
3. 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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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:

1. 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.
2. 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.
3. 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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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:

1. Proactive regulation is about root causes, not symptom chasing. It’s the long game of building a sustainable, regulation-supportive life.
2. The most effective healing path is personal. Your next step depends on what’s in your bucket and what feels doable now.
3. 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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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:

1. 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.
2. 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.
3. 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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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:

1. 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.
2. 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.
3. 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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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:

1. 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.
2. Identify your stressors. List both baseline and daily stressors. This simple awareness offers a more personalized path forward.
3. 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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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:

1. Your symptoms make sense. Anxiety and depression are often normal responses to overwhelm. Recognize your patterns without pathologizing them.
2. 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.
3. 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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise

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:

1. Your state determines your story. How you feel physically shapes how you think emotionally. Track your state, not just your thoughts.
2. 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.
3. 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: [email protected]

Instagram: @amandaontherise

TikTok: https://www.tiktok.com/@amandaontherise