Wearing Grief w/ Mary Carlton

How To Regulate Your Nervous System With Simple Breathing

Your body is always reading signals from the outside world and from the inside of your chest. When stress ramps up, your breathing often becomes shallow and fast, and that pattern tells your nervous system to stay on alert. The good news is you have a built-in reset button you can use anywhere, anytime: intentional breathing. We kick off our series on nervous system regulation with breath work because it’s simple, free, and shockingly effective.  We share a personal story from early yoga training that still surprises me, sitting in quiet space, focusing on deep breathing, and seeing real change show up in my body. From there, we connect the dots to what many experts (including physical therapists working on things like pelvic floor function, low back pain, and movement form) keep coming back to: proper breathing supports better training, better recovery, and better sleep quality. We also talk through why breath is unique, it’s automatic, but you can consciously control it, which makes it one of the most practical tools for stress management.  You’ll learn how slowing your breath sends the message “I’m safe,” how that relates to the vagus nerve and the parasympathetic nervous system (rest and digest), and why the goal is awareness, not perfection. Then we practice together with a calming 4-count inhale and 6-count exhale pattern, plus a cozy “hot chocolate breathing” technique you can use when you need to come back to the present moment. If this helps you, share it with a friend, subscribe, and leave a review so more people can find these nervous system regulation tools. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Nervous System Regulation Part 1

Your body isn’t being “dramatic.” It might be overloaded. We’re kicking off season four of Spandex and Wine with a topic that’s quietly affecting a lot of women: nervous system regulation, especially through the lens of perimenopause and menopause, modern stress, and the nonstop stimulation of everyday life. We talk through the real signs that your nervous system may be overtaxed, from fatigue, headaches, digestive issues, muscle tension, poor sleep, and injuries that feel like they appear out of nowhere, to emotional shifts like anxiety, irritability, overwhelm, and feeling disconnected from what you usually enjoy. We also get honest about the cognitive side: brain fog, forgetfulness, difficulty concentrating, and decision fatigue, including a story that perfectly captures how weird and frustrating this season can feel. Then we dig into what can cause nervous system strain over time: chronic stress and constant responsibility, the way past trauma can shape your stress response, and lifestyle factors like poor sleep, excess alcohol, overtraining, undereating, and lack of recovery. Hormonal shifts and underlying health concerns can turn the volume up even more, which is why “try harder” rarely works and why nervous system support belongs in every wellness plan. The best part: there’s hope. Your nervous system can learn new patterns, and we’re setting up a practical multi-part series designed to help you feel calmer, more resilient, and more like yourself again. If this resonates, subscribe so you don’t miss what’s coming next, share this with a friend who needs it, and leave a review to help more women find the show. Danny Davis (neurology) Episode [https://podcasts.apple.com/us/podcast/how-neurology-unlocks-better-movement-sleep-and-recovery/id1706879663?i=1000747305399] Ginger Rothhaas (Compassion Fix) Episode [https://podcasts.apple.com/us/podcast/heartfelt-conversations-on-compassion-and-self-worth/id1706879663?i=1000677073775] Alenda Jacobson (emotional reset) Episode [https://podcasts.apple.com/us/podcast/how-vulnerability-leads-to-freedom-w-alenda-jacobson/id1706879663?i=1000722046898] Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Habit Stacking For Real Life Fitness

You don’t need a perfect schedule to build healthy habits. You need a smarter system. We’re recording from a car on a rainy day and talking through a practical approach that helps when life is full: habit stacking. It’s the simple act of pairing a habit you already do with a habit you want to do more consistently, so progress happens without waiting for the “right” time or the “right” motivation.  We walk through how habit stacking can transform your fitness routine, especially if you’ve been stuck in an all-or-nothing mindset about workouts. We share a real-life example of combining a lower body strength session with cleaning equipment between sets, then expand into easy movement ideas you can weave into normal routines like phone calls, TV time, and cooking. You’ll also hear why small bursts of movement matter and how they can support your bigger training goals.  Hydration is another focus, because drinking more water is often a system problem, not a willpower problem. We offer clear water “triggers” you can attach to habits you never miss, plus tips that make it easier to hit your daily water intake. Finally, we talk about recovery habits like stretching, mobility, deep breathing, getting off your phone, and setting up a calmer nighttime routine, and why those pieces are essential for health, wellness, and better sleep. If you want realistic health habits that actually fit your life, hit play, then subscribe, share with a friend, and leave a quick review. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Consistency Isn’t Perfection, It’s Returning

I’m going to say the quiet part out loud: sometimes the person telling you to drink water between glasses of wine… forgets to do it. If you’ve been beating yourself up for falling off your healthy habits, this short, honest chat is your permission slip to drop perfection and rebuild momentum without starting from scratch. We talk about what consistency really means in a real-life wellness routine, especially when you’re juggling work, stress, social plans, and the occasional happy hour. I share the coaching framework that keeps coming back for a reason: the three C’s. We dig into clarity (what does “feel better” actually mean for you?), commitment (showing up when motivation is flaky), and consistency as the practice of returning to yourself and your habits. Think hydration, supplements, movement, sleep, and protein with breakfast, not as rules, but as small “votes” for the person you’re becoming. You’ll leave with practical mindset shifts for sustainable healthy living, plus simple next steps you can take today if you feel stuck, overwhelmed, or discouraged. If this hits home, follow or subscribe so you don’t miss an episode, share it with a friend who needs the reminder, and leave a five-star review to help more listeners find Spandex and Wine. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com

Your Belly Fat Struggle Might Be Blood Sugar

That tired, foggy, “why do I want something sweet right now” feeling might not be a willpower problem. I’m talking about blood sugar and how it quietly drives your energy, mood, cravings, sleep, and even your ability to lose fat, especially around your midsection. If you’ve ever felt like you’re working out and eating “pretty well” but still feel stuck, this conversation will help you connect the dots in a simple, practical way. I walk through what happens when a carb heavy meal spikes your blood sugar, insulin rushes in, and you crash lower than you started. That swing can send you straight to coffee, snacks, or a second round of cravings, and it can keep your body feeling like it needs to store instead of burn. The goal isn’t restriction or extremes. It’s learning how your body works so you can work with it. We talk about easy upgrades like pairing carbs with protein and healthy fats, plus one of my favorite tools: five minutes of movement after you eat to help your muscles use glucose and steady the whole system. Then we make it real with a story from a wine fest that went very wrong: dehydration, not enough food, too much sampling, and a next day that felt brutal. From that lesson comes a simple “before you go out” plan that supports gut health, steadier blood sugar, and better mornings: eat a protein forward meal first, keep water next to your drink, and treat water between drinks as part of the plan, not a suggestion. If this helps you, follow the show, leave a five-star review, and share it with a friend who always gets the 2 am regret wake-up. Support the show [https://buymeacoffee.com/spandexandwine] Thanks so much for listening! Get all the info here: LinkTree [https://linktr.ee/spandexandwine] Instagram & Facebook: @spandexandwine Web Site: www.spandexandwine.com