Are You Stuck in Survival Mode? with Amanda Haar

EPISODE 51

The Hidden Highway to Better Health — Understanding Your Vagus Nerve and Limbic System.

Episode 51: Are You Stuck in Survival Mode?

Anxiety. Brain fog. Gut issues. Poor sleep. Chronic stress. What if they’re all connected?

Registered dietitian, Amanda Harr, unpacks the surprising link between your vagus nerve, limbic system, and overall health.

She also shares simple, Christ-centered habits that can help calm your nervous system, strengthen your faith, and help you find lasting peace.

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**Listen to Higher Hope Episode 51 – The Hidden Highway to Better Health — Understanding Your Vagus Nerve and Limbic System.**

Who’s in this Episode?

Amanda Haar family — Amanda Haar and her family.

Amanda Haar – Registered Dietitian, Hormone Expert, Mother of Three, Christian Yoga Instructor, and Health & Life Coach

Listen to Amanda’s other interviews on the Higher Hope Podcast:

Episode 6 – Healthy, Holy, & Whole: Hormone Health with Amanda Haar

Episode 30 – Fertility, Faith, & Hormones with Amanda Haar

Episode 31 – Confidently Navigating Perimenopause with Amanda Haar

Watch Christian-Centered Yoga with Amanda on YouTube.

Adriane Stuebs – Higher Hope Podcast Host, Owner and Broker of Shine Realty

Information & Resources from This Episode

Limbic System – the innermost parts of our brain associated with safety

Often called the emotional center of our brain. It’s constantly scanning our environment asking the simple question, “Am I safe?”
Amygdala (amygdaloid body) – “smoke detector” detects threats and tells the body how to react
Hippocampus – “my husband” because it’s associated with memory
Hypothalamus – the body’s hormone control center

Vagus Nerve – The body’s communication superhighway that carries messages between the brain and every organ in our bodies.

See the image below under Parasympathetic Innervation to see all the body parts affected by the vagus nerve, and bi-directionally – the other body parts affect the vagus nerve and brain too.

the limbic system parasympathetic innervation- — image source

Together these two influences influence whether we live in a state of calm or chronic stress.

These systems really don’t involve conscience thought, so many of us are not aware how they are affecting us. They’re like a memory deep inside our brain telling us if we’re safe or not.

They affect our digestion, hormones, immune system, chronic pain, food sensitivities, and more.

Gut Microbiome – Often called “the 2nd brain” because it affects so much of our body’s inflammation, health and well-being. It makes about 90% of the body’s serotonin and short-chain fatty acids that help to regulate inflammation in our body.

Some ways to support your gut microbiome are having omega-3 fatty acids, such as salmon or tuna, or taking a high quality supplement.
Taking prebiotics, which are food for the bacteria, such as oats, beans, legumes, and unripe bananas.
Eat foods that add good bacteria, such as probiotics, such as sauerkraut, kimchi, unsweetened yogurt with live probiotics, kefir, coconut kefir, kombucha.
Eating enough quality protein, for example meat, cottage cheese, yogurt, nuts, eggs, beans, peas, collagen

**If we can support our gut microbiome through what we’re eating, and if we can support our brain through what we’re thinking, that creates a beautiful picture of health.**

Book Mentioned – The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk

Neuroplasticity – Our brain has the ability to “rewire” neural networks. Plasticity is the ability to be shaped, molded, or altered.

Hebb’s Law states: “Neurons that fire together, wire together.”

Limbic System Rewiring

Amanda picked these 3 things per day that she could commit to to rewire her limbic system and has experienced dramatic changes in 6 months.

1. Be Aware of Our Ruminating Thoughts & Breath Prayer

Identify your rumination, worries, whatever is causing dis-ease in your body. When you find yourself ruminating or worrying, mentally take note of what you’re thinking about or make a tally mark. Then do a breath prayer, such as inhale “In Christ” exhale “I have peace.” This tells our brain and our body who are peace really belongs to.

Ruminating – If you think about stressors like how much pain you’re in or something traumatic from the past, your body cannot tell the difference between if that’s happening now or if that happened in the past. It’s one of the worst things we can do for our limbic system, stress levels, and health.

*Lay your cares at Jesus’ feet over and over instead of ruminating about what happened, what you could have done, what’s going to happen next, etc.

2. Mediate for 10-20 Minutes Per Day

Take ten to twenty minutes today to slow down and meditate.

Amanda likes Christ Centered Tribe on YouTube, where there are 10-20 minute Christ-centered meditations. This is different from t he Eastern practice of “emptying” our brain. Rather, it is “filling” our brain with God’s Word and Christ-centered thoughts.

*Tip: Do your meditation in a room with a closed door to avoid interruption, if possible.

3. Read the Bible

Read God’s Word every day. For example, read one chapter each evening after you tuck the kids in bed.

Other Options for Calming Your Nervous System

Box Breathing, Taking Deep Breaths before Eating, Exhaling Longer than you Inhale
Walk 10 minutes after Meals
Get Outside
Get Morning Sunlight
Do Deep Breathing Before Bed
Read a Book Before Bed (not looking at a screen)
Legs Up the Wall for 5 minutes (tip: set a timer for 5 minutes)
Regular Enjoyable Movement
Joyful Hobbies
Rhythmic Activities
Yoga and Tai Chi
Light to Moderate Massage
Cold Plunge or 30 Seconds of Cold at the End of Your Showers

Relationships Matter – Lean into those relationships that are going to support and encourage us

Be ok with taking time to Rest in Him. Allow your body to stop. It is really hard at first, but working through it will reap so many blessings in your walk with God, in your body, and in your relationships.

Fun Snack & Book Recommendation from Amanda

Three Wishes Cereal

Shopaholic to the Stars by Sophie Kinsella

“Health should not be stressful. If it is, we are just shooting ourselves in the foot.”
~Amanda Haar

Scripture Inspiration

Here are some Bible passages referenced in this episode of Higher Hope:

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is, his good, pleasing, and perfect will.” – Romans 12:2

“Cast all your anxieties on Him because He cares for you.” – 1 Peter 5:7

“We demolish arguments and every pretension that sets itself up against the knowledge of God, and take captive every thought to make it obedient to Christ.” – 2 Corinthians 10:5

“Come to me, all you who are weary and burdened, and I will give you rest. Take my yolk upon you and learn from me, before I am gentle and humble and heart, and you will find rest for your souls.” – Matthew 11:28-29

“For nothing is impossible with God.” – Luke 1:37

“I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.” – Psalm 139:14

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Higher Hope Podcast Cover Image host Adriane Stuebs

**About the Higher Hope Podcast**

Higher Hope shares heartfelt conversations with everyday people–moms, professionals, creatives–who live out their faith in every season of life. Whether you’re walking through a season of uncertainty or simply seeking inspiration, this show is here to uplift and remind you that hope is never out of reach.

Tune in and join a growing community grounded in faith, strengthened by stories, and united by the unwavering power of hope.

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