In today's episode, Amanda shares something she's never shared publicly before — a little bedtime song she wrote for her kids that's become a nightly staple. What started as a spontaneous attempt to teach her children the things she wished she'd known earlier has turned into a fun family song teaching the fundamentals of mental and physical health. Amanda share the song with you, invites you to make it your own, and then breaks down each line of the song and what it means not just for the littles in our lives, but for the adults who are still doing this healing work themselves.

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.

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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

Morning sunlight might be the most underutilized free regulation tool available to us — and in this episode, Amanda breaks down exactly why getting outside within the first hour of waking is one of the highest-return things you can do for your nervous system. From circadian rhythm and cortisol to serotonin, sleep quality, and mood regulation, the science is clear — and the practice is simpler than you think.

3 Takeaways:

1. Your morning sets the stage for your night. Getting outside for 5–15 minutes within the first hour of waking helps set your circadian rhythm, supports healthy energy during the day, and improves your chances of sleeping well at night.
2. Small things matter more than we think. When symptoms are big, we often look for big solutions. But healing is often built through small, consistent actions that support our biology and create a foundation for regulation over time.
3. Modern life often works against our nervous system. Our biology evolved expecting bright light during the day and darkness at night. Morning sunlight is one simple way to reduce that mismatch and give your brain and body the signals they were designed to receive.

• "Happy Light" Recommendations: Verilux® HappyLight w/ Timer ($39)

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: amanda@regulatedliving.com

Instagram: @amandaontherise

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

In this episode, Amanda gets candid about what regulated living actually looks like when life gets hard — including the sleep deprivation, the skipped workouts, and the very human experience of teaching what you're currently struggling to practice. She walks through the two things that keep her grounded in chaotic seasons: flexibility and context. She also shares her five domains of healing and the Daily Five as a framework for strategic, adaptable healing that meets you where you actually are.

3 Takeaways:

1. Flexibility is a healing skill. When one foundation slips, pivot to what's accessible. Doing less well is still doing something.
2. Your symptoms make sense given the load. Context isn't an excuse — it's accurate information that guides you back to what you need.
3. Healing is strategic. The six domains of healing give you a map so that when life gets chaotic, you know where to look instead of trying harder at everything at once.

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: amanda@regulatedliving.com

Instagram: @amandaontherise

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