Regulate & Rewire: An Anxiety & Depression Podcast

This is the final episode in the Capacity Series, and it finishes the walkthrough of Amanda’s free workbook, The Capacity + Support Audit. Picking up where part two left off, Amanda guides you through the back half of the workbook: the 3 D’s (delete, delegate, and do differently) for working through what’s actually optional on your plate, a full brainstorm of what increased support could look like across paid, free, shared, and tiny forms of help, and an honest audit of what’s actually keeping you from using the support you already have access to. She shares the story of her neighbor Pat, and how a years-long relationship, not a single ask, made it possible to request real help when she needed it. The episode closes with an invitation to choose just one small, specific shift rather than trying to overhaul everything at once.
3 takeaways from this episode:
Decrease demand creatively. Ask what can be deleted, what someone else could fully own, and what can stay but be done differently, cheaper in time, energy, thought, or decisions.
Widen your definition of support. It can be paid, practical, relational, reciprocal, free, or tiny, and it doesn’t have to address the problem directly to help with it.
Choose one shift. You don’t need to reorganize your life this week. Make one thing specific, then two percent easier, and see what happens.
Resources mentioned:
The Capacity + Support Audit (free workbook) — [link]
Strategy Calls (members only) — join the membership
RESTORE, Our 16-week 1:1 coaching program
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: amanda@regulatedliving.com

Instagram: @amandaontherise

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

This is part two of the Capacity Series, and it’s a guided walkthrough of the first two pages of Amanda’s free workbook, The Capacity + Support Audit. Amanda opens with a story from when her oldest was under a year old, a phone call to her husband where she realized she couldn’t tell which things on her plate were optional anymore, everything just felt like an obligation. From there, she walks through rating your actual capacity across five areas, physical energy, mental bandwidth, emotional bandwidth, initiation, and your ability to handle the unexpected, then guides you through a full brain-dump of everything you’re actually carrying, including the invisible load most of us stop seeing. This episode is built to pause along the way, so grab the workbook and a pen, or listen now and fill it out later. Part two, covering the rest of the workbook, comes next week.
3 Takeaways:
Rate the capacity you actually have. “I’ve done this before” and “I have the capacity to do this right now” are different statements, and your answers should come from today, not six months ago.
Capacity gets spent on invisible things too. Worrying, remembering, anticipating, and deciding all count, so get as much of it down on paper as you can.
Aim for choice, not just output. Know which things on your plate are necessary, which you’re choosing because they matter to you, and which may be more flexible than they feel right now.
Resources mentioned:
The Capacity + Support Audit (free workbook) — [link]
Fair Play Cards by Eve Rodsky
CLICK HERE for the full show notes, resources, and 3 tangible takeaways!
Website: https://www.regulatedliving.com/podcast

Email: amanda@regulatedliving.com

Instagram: @amandaontherise

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

This episode kicks off a new 3-part series on capacity and support. Amanda unpacks why so many of us are chronically overfunctioning and under-supported, and why that imbalance, not just the stress itself, is often what drives anxiety and eventual burnout or depression. She shares a personal story about operating at ninety-five percent capacity as her default for over a decade, including a callout from a friend and a moment in therapy that both named the pattern before she could see it herself.
The episode closes with a reframe: instead of asking “what’s the minimum help I can get by on,” ask “what is the absolute most support I can get, ask for, accept, or invest in right now.” The next two episodes will walk through Amanda’s free Capacity + Support Audit, a mini workbook for assessing your own capacity and reworking the balance of stressors and supports in your life.
3 Takeaways:
Capacity is variable. Anxiety, depression, stress, grief, illness, or a demanding season all lower your capacity, and your expectations and support need to adjust with it.
“Can I do this?” isn’t always the right question. Also ask, “What is doing this costing me?”
What Is the Absolute Most Support You Can Get Right Now? You don’t have to wait until you’ve exceeded your capacity to let yourself have more support. 
Resources mentioned:
The Capacity + Support Audit (free workbook, coming in the next two episodes) — will be linked with next week's episode
Strategy Calls (for Regulated Living Members) — join the membership
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: amanda@regulatedliving.com

Instagram: @amandaontherise

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

Sparked by a real question from a member Q&A, this episode tackles something Amanda hears constantly: weight gain during a season of depression, and the shame that tends to follow it. She walks through why those behaviors, low energy, less movement, food as comfort, made complete sense given the context, and why "getting back to your old body" is the wrong goal to chase. She also pushes back on the trendy claim that regulating your nervous system alone will melt off the weight, offers a consistency-first approach to movement for anyone whose motivation still feels offline, and makes the case for why food doesn't need to become the enemy on the way to feeling better.
3 Takeaways:
Your behaviors made sense given the context you were in. Weight gain during depression often reflects lower energy, lower motivation, and food stepping in as an accessible source of comfort, not a personal failure.
You're not digging yourself out of a hole, you're building forward from here. Recovery isn't about returning to who you were before. It's about supporting the person you are in your life right now.
Consistency comes before intensity, and motivation follows action. Start with the smallest version of movement your system will actually repeat, and let motivation catch up behind you rather than waiting for it to lead.
Resources mentioned:
Strategy Sessions (members only) — Click Here
Regulated Reset, through Regulated Health — Click Here
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: amanda@regulatedliving.com

Instagram: @amandaontherise

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

A client's offhand comment about crying through a sad movie sparked something Amanda hasn't been able to stop thinking about: the contained cry. In this episode, Amanda unpacks the real difference between containing an emotion and suppressing it, why giving a feeling boundaries can actually be one of the smartest moves your nervous system makes, and how the concept of titration explains why touching the edge of something hard, then coming back, then touching it again, is often more healing than trying to feel it all at once. She also shows how this idea extends beyond crying into contained anger, contained worry, and contained grief, and why learning to trust that a feeling has an ending is at the heart of real self-trust.
3 Takeaways:
Containment is not suppression. Suppression says you're not allowed to be here. Containment says I know you're here, and I'll make space for you when I have the capacity to do that.
Every wave you ride all the way through teaches your nervous system where the ending is. The more times you feel something intensely and come out the other side intact, the less threatening the beginning of that feeling becomes.
Titration is about pacing. Touching the edge of something hard, coming back, and touching it again lets your nervous system take in new information without getting overwhelmed by all of it at once.
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: amanda@regulatedliving.com

Instagram: @amandaontherise

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