Podcast Episodes

Your Skin Might Be Telling You A Bigger Story

Season 4 Episode 8

Skin seems simple until you start pulling the thread and suddenly you’re holding a whole library of questions. That’s exactly where we’re going next …

9 hours ago

View Episode

Golden Retrievers, Bourbon Rules, And A Riverfront Rental

Season 4 Episode 7

The bourbon trail taught me something I didn’t expect: the best “fun facts” stick when they come with a story and a simple way to remember them. Afte…

1 week ago

View Episode

You Do Not Have To Carry Stress Alone

Season 4 Episode 6

If you’re the person everyone depends on, you probably know the moment when “I can handle it” quietly turns into “I can’t breathe.” We’re closing our…

2 weeks ago

View Episode

Celebrate Freedom - America 250

Season 4 Episode 5

Freedom is not just something we celebrate on a calendar. It’s the quiet stuff: waking up and going for a walk, lifting your grandkids, carrying groc…

3 weeks ago

View Episode

Quiet Your Brain - Part 4 of 6

Season 4 Episode 4

Your day might look “normal” but your nervous system could be interpreting it like a stress test. From the alarm clock on your phone to emails, headl…

4 weeks ago

View Episode

Sensory Grounding For Instant Calm - Part 3 of 6

Season 4 Episode 3

Anxiety has a sneaky way of time-traveling our brains, dragging us into worst-case futures, while rumination can keep us replaying the past on a loop…

1 month ago

View Episode

How To Regulate Your Nervous System With Simple Breathing - Part 2 of 6

Season 4 Episode 2

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 shal…

1 month, 1 week ago

View Episode

Nervous System Regulation Part 1

Season 4 Episode 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 l…

1 month, 2 weeks ago

View Episode

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…

1 month, 3 weeks ago

View Episode

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 b…

2 months, 1 week ago

View Episode