Spill Your Guts

Sexual health is often left out of mental health conversations, yet it profoundly shapes our quality of life and relationships. In this episode, Dr. Liz Bird — clinical psychologist, sex therapist, and owner of Evergreen Therapy — joins us to explore the overlap between sexual and mental health, with a focus on sexual desire.

Dr. Bird introduces the dual control model, the idea that everyone has a unique “gas and brake” system for sexual response, and how understanding your own pedals can transform your sexual experience. We break down myths about “sex drive,” unpack the difference between spontaneous and responsive desire, and discuss why “low desire” may not actually be about desire at all. 

Whether you’re in a long-term relationship, dating, or navigating sexuality on your own, this conversation sheds light on the complex and individualized nature of desire — and how to approach it with curiosity, compassion, and guts.

Resources Mentioned in the Episode:

• Dr. Liz Bird’s blog on sexual health: https://www.evergreenseattle.com/blog-sex-relationships-mental-health 

• Emily Nagoski’s books and podcast: Come As You Are (book and podcast) and Come Together

• Sexual Inhibition and Sexual Excitation Scale (SIS/SES) – a research tool measuring “gas and brake” factors

• guts’ earlier episode on mindfulness for practical tips you can apply to sexual wellbeing: https://www.gutsnonprofit.org/podcast/mindfulness 

Music Credit: Nathan Byrne with Reel Byrne Media

To support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

In this special episode of Spill Your Guts, Dr. Jenn Staples, Clinical Psychologist and President of guts nonprofit, guides you through a 10-minute paired muscle relaxation exercise. Together, you’ll practice gently tensing and releasing each muscle group — from your feet all the way up to your face — while using your breath to activate your body’s parasympathetic “rest and digest” system. This calming practice can help reduce stress, ground you in the present moment, and strengthen your ability to relax when you need it most. 

Music Credits: Nathan Byrne with Reel Byrne Media; Pixabay Piano Music No. 10, RelaxingTime

To support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

In Part I of this two-week series, Dr. Sarah Edmunds shared her perspective as a researcher and clinician. In Part II, we turn to lived experience. Sarai and Zoe—both autistic, both research assistants in Dr. Edmunds’ lab—join us to share their personal perspectives navigating autism inside and outside of academic spaces.

Together, we explore the intersection of research and real life: how autistic voices can shape the questions science asks, the value and challenges of self-diagnosis, and the impact of support needs across the spectrum. Sarai and Zoe speak candidly about autism burnout and challenges they’ve faced, while also highlighting strengths and autistic joy. They also share what they want clinicians, families, and allies to know.

This episode offers an honest, nuanced look at autism beyond the headlines—one rooted in lived experience and the ongoing push for neurodiversity-informed care.

Music Credit: Nathan Byrne with Reel Byrne Media

To support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

Autism has become more visible than ever, but with that visibility comes evolving conversations about identity, diagnosis, and belonging. In this episode of Spill Your Guts, Dr. Sarah Edmunds, Assistant Professor at the University of South Carolina and Director of the COLAB (Community Oriented Lab for Autism and Behavioral Interventions), joins us to explore the intersection of clinical understanding and lived experience.

This is Part I of a two-week series, where we begin with the research perspective before turning to lived experiences in next week’s episode.

We discuss how society’s view of autism is shifting from a strictly medical model toward a more nuanced, identity-centered perspective. Dr. Edmunds breaks down myths about autism, highlights strengths alongside challenges, and dives into topics like masking, access to care, and what it means to create environments where neurodivergent people can thrive.

Whether you’re autistic, love someone who is, or simply want to better understand neurodiversity, this conversation will leave you with deeper insight — and hope for a more neuro-inclusive future.

Connect with Dr. Edmunds and the COLAB: https://www.uofsc-colab.com/people.html

Music Credit: Nathan Byrne with Reel Byrne Media

To support guts’ work, visit our ⁠⁠⁠website: www.gutsnonprofit.org 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Crisis Hotline, call 911, or visit your nearest emergency room. 

Join us for a conversation on the many benefits of the outdoors with Dave Fatula, founder of Guineafowl Adventure Company in the Greater Boston area. After two decades in private equity and real estate finance, Dave realized during the pandemic that he needed a change—and turned his lifelong love of the outdoors into a full-service adventure company.

We explore how nature supported Dave’s own mental health and why he believes everyone deserves access to the healing power of the outdoors. Dave shares stories of creating unstructured play spaces for kids and adults, helping people disconnect from screens, and fostering real human connection on the trail. He also reflects on his own experience of feeling “stuck” and how honoring those cues led him to take a leap toward a life filled with purpose, perspective, and adventure. And be sure to listen until the end, when Dave shares his gutsiest moment in a vulnerable and heartfelt way. 

Learn more about The Guineafowl Adventure Company: https://guineafowladventure.com/about-us/

@guineafowl_adventure_co 

To support our work, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠. 

Music Credit: Nathan Byrne with Reel Byrne Media. 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

Avoidance is something we all do—but not all avoidance looks the same. In this episode of Spill Your Guts, we dig into experiential avoidance: the tendency to push away uncomfortable thoughts, feelings, memories, or body sensations. While it can bring short-term relief, avoidance often shrinks our lives and distances us from what we care about most.

We explore why avoidance is so tempting, how it reinforces anxiety, and the science-backed strategies that can help us break free. From checking in with our values, to building exposure hierarchies, to practicing mindfulness and acceptance, we share tools you can use to approach what matters instead of turning away. Along the way, we reflect on imposter syndrome at work, difficult family conversations, and everyday examples where avoidance quietly holds us back—and how courage, compassion, and practice can open us up to fuller, more authentic living.

To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.

Music Credit: Nathan Byrne with Reel Byrne Media.

Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room. 

In this episode, we sit down with Dr. Christina Wong, board-certified Clinical Neuropsychologist, to unpack what dementia really means, how it shows up, and what steps we can all take to keep our brains strong and healthy.

Dr. Wong explains the difference between normal aging and dementia, early warning signs families should look out for, and the powerful role of lifestyle changes in protecting our brain health—at any age. From exercise and nutrition to sleep, social connection, and cognitive engagement, she shares practical, science-backed steps anyone can start today.

We also explore how social determinants of health—like access to education, healthcare, and exposure to discrimination—shape risk for dementia, and why tackling these inequities is key to prevention.

Resources mentioned:

Alzheimer’s Association: https://www.alz.org/

UCLA Dementia Caregiver Videos: https://www.uclahealth.org/medical-services/geriatrics/dementia/caregiver-education/caregiver-training-videos

SilverSneakers: https://tools.silversneakers.com/Eligibility/HealthPlans

Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01296-0/abstract

Ornish Lifestyle Medicine: https://lifestylemedicine.org/ornish-research/?gad_source=1&gad_campaignid=22593790493&gbraid=0AAAAACnVqGh3Z9RSrgWj2w4TboRwD8_4s&gclid=Cj0KCQjw_rPGBhCbARIsABjq9cepiV2H8UH5rQQG-bfSHqbS3IBBsGtKkza4DfP6SVhf7XJ_WARW4jkaAqHPEALw_wcB

Keep Your Wits About You: The Science of Brain Maintenance as You Age by Vonetta M. Dotson: ⁠https://www.amazon.com/Keep-Your-Wits-About-You/dp/1433832895

Connect with Dr. Wong: @christinagwong.bsky.social

To support our work, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠. 

Music Credit: Nathan Byrne with Reel Byrne Media. 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

We all think we’re listening—but how often do we truly hear what someone is saying? In this episode of Spill Your Guts, we explore active listening—a skill that can strengthen relationships, deepen understanding, and help us reach our goals. We unpack what gets in the way of listening and introduce a practical new acronym—LISTEN—to help you remember science-backed tips for becoming a more present, effective listener. 

From everyday conversations with friends and partners to parenting moments and workplace dynamics, active listening can shift us from being passive “sponges” to engaged “trampolines” who reflect, connect, and build trust. Along the way, we share honest stories about where we personally struggle, how cultural and personality differences shape communication, and why mindful attention is at the heart of truly hearing others

To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.

Music Credit: Nathan Byrne with Reel Byrne Media.

Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room. 

In this powerful episode, we sit down with Josh Chilton to explore his journey through trauma, addiction, and recovery—and how surrender, community, and self-acceptance helped him find meaning on the other side. Josh shares candidly about becoming paraplegic as a teenager after a car accident, his battle with substance use, and how years of unprocessed trauma caught up with him even after he got sober. We talk about the role of community in healing, the stigma around disability and addiction, and the importance of rewriting cultural narratives about mental health.

Josh’s reflections are raw, real and full of wisdom, and this conversation is a must-listen for anyone who’s felt lost in the aftermath of grief or adversity.

To support our work, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠. 

Music Credit: Nathan Byrne with Reel Byrne Media. 

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access 24/7 mental health support, call 911, or visit your nearest emergency room.  

Feeling overwhelmed and unsure how to find relief? You’re not alone. In this episode of Spill Your Guts, we are joined by Annelise Landreth, a family nurse practitioner and mom of two, to explore self-soothing—a set of DBT distress tolerance skills designed to help calm your nervous system when emotions run high.

Let’s be real—we don’t outgrow the need to be soothed; we just stop getting handed binkies and warm blankets when we’re upset. Many of us develop self-soothing habits unconsciously, like nail-biting, cheek chewing, or skin picking. But what if we could be intentional about how we comfort ourselves?

Annelise shares a bit about supporting her neurodivergent child in developing healthy self-soothing strategies, and together we discuss how these tools can benefit both kids and adults. We’ll walk you through using your five senses—sight, sound, smell, taste, and touch—to regulate overwhelm and share ideas for creating your own self-soothing kit so you have reliable tools to turn to when things feel stressful.

To contribute to our mission or to access our downloadable infographics and worksheets, find us on ⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠ or visit our ⁠⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠⁠.

Music Credit: Nathan Byrne with Reel Byrne Media.

Note: The information in this podcast is for educational and informational purposes only and is not medical or therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, call 988 to access the free 24/7 Mental Health Hotline, call 911, or visit your nearest Emergency Room.