Essential 8 Series (Part 6)

Today we’re chatting about nutrition and its impact on mental health, specifically anxiety, depression. Treat today’s episode sort of like you and I were casually chatting and I said, “Hey, did you know…”

"Did you know that blood sugar regulation (or lack there of) has been linked to anxiety and depression?"

"Did you know your gut is often referred to as your “second brain” and that research shows that emotions play out in your gut and gut issues can create mental health symptoms?"

"Did you know that the quality and quantity of food we eat matter?  If you’re under-eating or under-nourishing yourself then you’re likely nutrient deficient and those deficiencies stress out the nervous system contributing to living in survival mode?"

To which, you’d look at me with awe and wonder and reply, “OMG Amanda, I didn’t know that - tell me more?”

Wonderful, that’s the conversation we’re having here - let’s chat through blood sugar, mind-gut connection, and nutrients needs that can impact your mental health.

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

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Looking for more personalized support?

•  1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
•  Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
• Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast

Email: [email protected]

Instagram: @amandaontherise

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

A quick intermission from our 8 part "Essential 8" series because my brain needed a break after juggling a lot the past few weeks. At the heart of this episode is a conversation about this quote, “When a flower doesn’t bloom, you fix the environment in which it grows, not the flower.”

In the context of your healing the quote can be rewritten as “when you’re struggling with anxiety or depression, you fix the environments in which you’re healing and growing, not you.”

You are not broken, you do not need fixing. Your symptoms make sense and assessing and addressing these underlying factors lies at the heart of healing.

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: [email protected]

Instagram: @amandaontherise

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

Essential 8 Series (Part 5)

At the heart of understanding and healing anxiety or depression through a nervous system lens is stress management and understanding the basics of stress physiology. In this conversation I share with you (what I hope is) a refreshing perspective on navigating overwhelming stressors. I'll reintroduce the "stress bucket analogy" and unpack it in a bit of a different way than we have before providing you with a tangible framework for understanding stress load and creating more capacity.

Stress isn't the problem, chronic stress is - let's figure out how to navigate that better together. Hit play to learn more!

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

•  1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
•  Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
• Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast

Email: [email protected]

Instagram: @amandaontherise

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

Essential 8 Series (Part 4)

This isn't the first conversation we've had about the vagus nerve, and it won't be the last, but it's definitely worth a listen! In this episode I'll share again the basics of what the vagus nerve is, why it matters when healing anxiety & depression, and you'll get a few more sneak peak reads of my new book!

What I want you to leave this episode hearing most clearly is that you are not broken, healing is possible, and I’m honor to be here supporting you. Hit play to learn more!

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

•  1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
•  Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
• Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast

Email: [email protected]

Instagram: @amandaontherise

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

Essential 8 Series (Part 3)

Breath can be used as a powerful proactive and reactive regulation tool. Your respiratory system (aka breath) is one of the most powerful physiological levers you can pull to shift the state of your nervous system. Did you know that every time you inhale your heart rate speeds up, and every time you exhale it slows down? Let's say you extend your exhale out longer than your inhale — well now your heat rate slowed down longer than it sped up. This sends an immediate message to and through your nervous system to activate your relaxation response.

You can also use breath to activate your system when you're in a state of Shut Down or want to practice increasing your stress threshold.

Ideally you want your natural breath throughout the day to steady, diaphragmatic breaths, in and out your nose. This is how we're evolutionarily supposed to breath. But it's estimated that at least 50% of the adult population has some kind of breathing inefficiency. Maybe that's mouth breathing during the day and/or night, short shallow breathing, imbalanced breathing, and so on. Let's change that!

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: [email protected]

Instagram: @amandaontherise

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

Essential 8 Series (Part 2)

I’m going to just come out with a pretty blunt to start today: there’s a set of minimal physical activity guidelines for a reason, if you’re not meeting them then you’re going to have problems (one of which is mental health).

Second only to sleep, I think movement is one of the most fundamental and non-negotiable habits for brain health. Research shows that even just a daily walk of 30 minutes can decrease depression and anxiety symptoms in almost all clinical populations as well as strengthening connections between brain circuits important for emotional processing, problem solving, decision making, and memory.

Human body’s are designed to move, the healthiest version of your brain lives inside a body in motion. Hit play to learn more!

CLICK HERE for the full show notes, resources, and 3 tangible takeaways!

—

Looking for more personalized support?

•  1:1 Coaching (RESTORE):  Learn more or book a free discovery call (HSA/FSA eligible & includes comprehensive bloodwork)
•  Regulated Living Membership:  A mental health membership and nervous system healing space (sliding scale pricing available). Join here.
• Order my book: Healing Through the Vagus Nerve

*Want me to talk about something specific on the podcast? Let me know HERE.

—

Disclaimer: This podcast is for informational and educational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.

Website: https://www.regulatedliving.com/podcast

Email: [email protected]

Instagram: @amandaontherise

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

Essential 8 Series (Part 1)

Sleep plays a vital role in our overall health and wellbeing, yet 1 in 3 adults aren’t getting the recommended amount. If you're not getting the recommended amount of sleep, your mental and physical health will suffer.

In this episode we’re going to talk about – what happens when we sleep, why sleep matters for our mental and physical health, common struggles with sleep, and practical strategies for getting better shut-eye. If you're tired of feeling tired, let's dive in!

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: [email protected]

Instagram: @amandaontherise

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

Your habits matter, your lifestyle matters. Your overall health is the greatest contributor to your mental health. There’s no about of talk therapy or meds that can combat the natural stress load that gets put on your system by chronic sleep deprivation, sedentariness, dysfunctional breathing, too many inflammatory foods and too little nourishing ones.

AND YET... behavior change is hard, especially when struggling with anxiety & depression.

Today and in the next 8 episodes we’ll take a deep dive into talking all about habits that hurt versus habits that heal. This conversations paves the way for the Essential 8 series by helping you understand the neuroscience of behavior change, why it's hard and what can make it easier. Now let's dive in!

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: [email protected]

Instagram: @amandaontherise

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

When your nervous system has grown accustomed to chaos, things like stillness , rest, and slowing down feel unsafe. Because of this we often choose "healing" modalities that feed into the familiarity of chaos and intensity.

So are the cold plunges and HIIT workouts hurting your healing? I don't know. But join me for a conversation to talk through how they might be, to talk about how they held me back in my early healing journey and what I'd do differently if I knew then what I know now.

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: [email protected]

Instagram: @amandaontherise

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

Let's have another conversation around stress. Chronic stress can come as a symptom of our choices or the reality reality of our life circumstances, but it's usually a mix of both. I spent a decade create a life of chronic stress based on beliefs I acquired in my childhood and teenage years.

Here's the thing, stress isn't the problem, chronic stress is. There's also some cool new research that suggests that stress may only be bad for you if you believe that to be the case.

Join me for the full conversation as I unpack 3 main goals when it comes to stress.

P.S. this episode includes a sneak peak reading of part of my new book, "Healing Through the Vagus Nerve"

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: [email protected]

Instagram: @amandaontherise

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