Regulate & Rewire: An Anxiety & Depression Podcast

Can anxiety start... in your gut? Triggered by a listener's experience linking a gut cleanse to panic attacks, this episode dives deep into the powerful gut-brain connection. Discover how physiological issues—from microbiome imbalances to inflammation—can ignite anxiety symptoms from the "bottom-up," often before any anxious thought occurs. Learn why this happens and gentle strategies to support both your gut and bra...

In this episode, Amanda shares a personal story about her shift from running to walking—and eventually walking with a weighted vest—and how this physical adaptation revealed powerful lessons about nervous system regulation, healing, and mental health. She explores what happens when the tools that once worked no longer serve us, why slowing down is often exactly what our bodies need, and how to adapt our regulation practices to matc...

Ever felt like the world around you suddenly turned foggy, distant, or dreamlike? That’s derealization—and while it can feel disorienting, it’s actually a protective response from your nervous system. In this episode, we explore what derealization is, why it happens, how it relates to depersonalization and trauma, and what you can do to support yourself or a loved one when it shows up.

In this episode, you’ll learn:

• What derealiz...

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.

In this episode, you'll learn:

• How all the pieces of the nervous system puzzle fit together
• The ultima...

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 I break down why we take a physiology-first—but not physiology-only—approach, the truth behind the outdated “chemical imbalance” theory, and how functional labs can uncover real root causes that are often missed in standard care.

In this episode, you’ll learn:

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.

In this episode, you’ll learn:

• Understanding regulated living as a strategic approach to getting out of chronic survival mode
• The importance of i...

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 t...

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.

*click here to view the impala video I referenced in the episode

In this episode, you'll learn:

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.

In this episode, you'll learn:

• How to visualize your nervous system as a bucket with limited capacity
• The difference between baseline stressors and daily stressors
• Wh...

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.

In this episode, you'll learn:

• Why anxiety and depression are normal responses to abnormal circumstances
• The two main reasons we get s...

Hey friend! This week is a short and sweet check in to let you know I was at deaths doorstep the last couple weeks with the flu and just didn't have it in me to record the next "Back to the Basics" episode (which I'm really looking forward to and will be out next week). Hit play for a little check-in chat and a reminder that there's usually an option between "all" and "nothing"

Sending ho...

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.

You'll learn:
→ The three primary states (Regulation, Activation, Shutdown)
→ The three mixed states (Play, Stillness, Freeze)
→ How to identify your current state through sensations, emotions, thoughts, and behaviors
→...

In this first episode of the “Back to Basics” series, where I dive into the core of what drives anxiety and depression: your nervous system. When you better understand how this mind-body system works you can work with it towards healing.

You'll learn:
→ What the nervous system is and how it functions
→ The difference between regulation and dysregulation
→ How stress and past experiences shape your responses
→ A ...

Celebrating 100 Episodes of Regulate & Rewire

Friends, welcome to the 100th episode of Regulate & Rewire! Today’s episode is a heartfelt celebration of this milestone and a deep dive into gratitude, reflection, and exciting plans for the future. And to mark this milestone, I share a special offer towards the end of the episode.

This podcast exists because of you—your downloads, shares, reviews, and kind messages. Yo...

I’m dysregulated, now what? This episode dives into two powerful approaches you can use when you notice anxiety, depression, or other challenging emotions arising: leaning in, or changing course. We’ll explore what each of these options look like, as well as, how to best use them, by understanding your nervous system's various states and how they inform your approach to regulation.

Three Takeaways:

1. You Have a Choice: When dy...

In this episode of Regulate & Rewire, we explore how to navigate collective trauma and maintain mental health in a world that feels increasingly chaotic. From California wildfires to global conflicts, we discuss why our ancient nervous systems struggle with modern information overload and offer practical strategies for staying regulated while staying informed. Learn about the concept of "conscious oscillation," tips f...

As we close out the year, this episode focuses on 5 foundational habits for a more regulated 2025: sleep, movement, nutrition, stress management, and community. These habits are simple yet powerful tools for creating a foundation of nervous system health and emotional well-being.

Inside this episode, I share why these pillars matter, how to approach them, and why starting small is the key to lasting change.

Three Takeaways:

1. Focus ...

Sign up for the NYE Circle – Sunday, December 29th at 8 PM ET

In today’s episode is a guided practice for Regulated Reflection. I'm intentionally keeping episodes shorter this month as this time of year is busy and I want to offer you a resource that fits into those smaller pockets of time.

This episode has two purposes:

1. To invite you to join my NYE Circle this Sunday, December 29th, at 8 PM ET—a free, 90-minute virtual event...

Sign up for the NYE Circle – Sunday, December 29th at 8 PM ET

As the year comes to a close, this episode invites you to reflect on the past year with curiosity and compassion—not judgment. I’ll guide you through a simple process to look back on meaningful moments, notice patterns, and set intentions for the year ahead.

You’ll also hear about my NYE Circle happening this Sunday, December 29th, at 8 PM ET—a free, 90-minute virtual even...