Solid in the Saddle

In this episode, nervous system expert Kendall Hitch breaks down how the nervous system constantly scans for safety and threat (often without us realizing it) and how this process shapes stress, anxiety, burnout, and even behaviors like doomscrolling or numbing out. Through a clear, practical explanation of the vagus nerve and heart rate variability (HRV), this conversation reframes stress not as a mindset problem, but as a physiological capacity issue. Kendall explains why “just calming down” doesn’t work, how survival responses override logic, and what it actually means to build nervous system resilience over time. This episode is especially valuable for anyone who feels constantly “on,” struggles to come down after stress, or wants a more compassionate, body-based understanding of mental and emotional health. She also discusses how stress affects women's hormone health and both in-the-moment and long-term strategies to reduce stress in your life. This is an episode you're going to want to share with ALL the women in your life- friends, family, mothers, daughters, trainers, etc! Key Topics & Time Stamps: [00:02:52] The nervous system as a surveillance system How the nervous system scans for danger up to six times per second, outside of conscious awareness. [00:03:40] The three levels of scanning External environment, internal body sensations, and relational cues. [00:05:22] Why stress isn’t “just psychological” The vagus nerve and why most stress signals travel from body to brain, not just the other way around. [00:06:54] Survival brain vs. thinking brain Why logic and self-talk fail during anxiety and stress responses. [00:08:35] Modern stress vs. ancestral danger How the nervous system mislabels everyday stressors as life-threatening. [00:10:12] Neuroception and nervous system states Understanding ventral vagal (regulated), sympathetic (fight/flight), and dorsal vagal (shutdown). [00:12:17] Doomscrolling, numbing, and addiction patterns Why behaviors like scrolling, overeating, or substance use are attempts to regulate sensation. [00:14:50] Capacity over coping Why increasing nervous system resilience matters more than stress “management.” [00:18:28] The vagus nerve as a braking system How vagal tone helps regulate survival responses—and what happens when it’s inaccurate. [00:21:10] Trauma and misfiring threat detection When the nervous system stays on high alert—or goes offline entirely. [00:22:02] Lessons from animal nervous systems Why accurate activation and recovery matter across species. [00:25:08] Heart rate variability (HRV) explained Why HRV is one of the best measures of stress resilience. [00:26:20] Training the nervous system like a muscle How resilience is built gradually, not forced. [00:27:15] Measuring progress with wearable data Using HRV trends to understand recovery, stress, and regulation. [00:28:14] Hormones, cycles, and nervous system health Why stress resilience fluctuates and how context matters. [00:44:05] Stress hormones and reproductive trade-offs Why high stress historically signaled the body to delay pregnancy. [00:44:23] Stress, progesterone, and cycle disruption How elevated cortisol lowers progesterone and impacts ovulation and cycle length. [00:45:13] Stress effects on testosterone and estrogen Why hormonal suppression under stress affects both women and men. [00:45:40] Perimenopause as a stress amplifier Estrogen volatility, declining progesterone, and reduced buffering capacity. [00:46:10] Anxiety escalation during perimenopause Why previously manageable stress becomes overwhelming. [00:46:40] Menopause, HRV decline, and stress resilience How low estrogen and progesterone reduce nervous system adaptability. [00:47:04] Prioritizing nervous system health with age Why stress regulation becomes non-negotiable later in life. [00:47:23] Hormones vs. cortisol: a compounding effect How unmanaged stress magnifies hormonal vulnerability. [00:48:37] Prevention mindset for riders Why addressing stress before menopause matters for performance and longevity. Nervous System Training & Symptom Reduction [00:49:06] How long does nervous system work take to help? Why results depend on consistency, intensity, and starting point. [00:49:32] Nervous system training vs. gym training Why occasional effort doesn’t create change. [00:50:12] Regulation vs. repatterning Two layers of nervous system work: immediate calming and deeper trigger rewiring. [00:50:47] Why guidance accelerates results How coaching or programs support long-term repatterning. [00:51:08] Real-world transformations in 3 months From daily panic attacks to restored function and confidence. [00:51:53] Immediate relief vs. lasting resilience Why one-off exercises aren’t enough. [00:52:40] Limitations of talk therapy alone Why cognition can’t always reach brainstem-driven responses. [00:53:18] Nervous system work at the root Why anxiety can resolve when threat responses are retrained. Performance, Riding, and In-the-Moment Regulation [00:54:26] Acute vs. chronic nervous system regulation How athletes can use tools both long-term and in competition. [00:54:58] Training outside the event Why nervous system resilience must be built before performance. [00:55:27] Performance anxiety explained Why competition triggers sympathetic overactivation. [00:55:42] Breath as the autonomic remote control Why breathing is the fastest way to influence nervous system state. [00:56:14] Body awareness and tension release Identifying stress patterns in shoulders, neck, and jaw. [00:57:17] Pandiculation for shoulder tension Using slow release to reset muscle tone. [00:57:43] Tongue circles for neck relaxation A subtle but powerful technique for mounted riders. [00:59:16] Jaw mobility for stress release Reducing clenching to downregulate threat responses. Tapping, Focus, and Mental Clarity [01:00:45] Using tapping before and during rides When and how to apply tapping for acute stress. [01:01:12] Sensation-based tapping vs. cognitive EFT Why focusing on bodily sensation can be more effective. [01:02:06] The body-to-brain stress pathway Why addressing physical sensation matters more than affirmations. [01:03:27] Acupressure shortcuts for riders Using 1–2 points for rapid regulation. [01:04:44] Focus, presence, and performance clarity Why fight-or-flight blocks cognitive function. [01:05:19] When breathwork isn’t the first step Why some athletes need touch or tapping before breath focus. [01:06:18] Personalized breathing strategies Matching breath patterns to nervous system state. [01:06:58] Box breathing for focus Why breath holds improve performance precision. [01:07:45] 4-7-8 breathing and CO₂ tolerance How breath holds retrain anxiety sensitivity. [01:08:11] CO₂ tolerance and stress perception Why low tolerance can mimic panic signals. [01:08:41] Long-term breathwork for resilience & Training tolerance to increase composure under pressure. Episode Takeaway: True resilience comes from increasing capacity, not avoiding stress! If you'd like a free breathwork PDF using the techniques of Kendall's that I LOVE, head to www.solidinthesaddle.com/breathe And if you'd like a free core workout PDF for horseback riders to reduce the stress of thinking you're going to fall off, head to www.solidinthesaddle.com/core . As always, thank you so much for listening to this episode. Please share with a loved one who may benefit from this episode, even if they aren't a horseback rider!

Lindsay Schulz is a standout barrel racer, trainer, and clinician from Moses Lake, WA. As a multiple time futurity champion and arena record holder, she’s earned accolades in regional and national competitions including the 2023 Xtreme Million Athlete of the Year. Lindsay owns the legendary Miss Eedie Stinson and carefully developed the mare into a true champion. Their partnership earned them headlines at the Xtreme Mini Million in Las Vegas, where Lindsay broke the arena record, winning over $6,000. With total earnings exceeding $142,000 in Xtreme Million events and over $200K in Miss Eedie’s career, Lindsay has proven herself at the highest level as both a trainer and competitor. Beyond the arena, Lindsay is a respected barrel racing clinician and coach who shares her training insights—emphasizing both horse and rider preparedness and fitness. This episode is brought to you by COMPETE, our in-season workout program for riding athletes who want to maximize their potential and compete at the highest level possible. Use code "LINDSAY" at checkout for 10% off! Head to www.solidinthesaddle.com/compete to access.

Here's the bottom line: Strong riders have better health, better performance, and have more fun on their horses. Want to ride better, safer, and with more confidence? In this quick-hit episode, I break down why having adequate muscle strength for the demands of riding is important. You'll learn why weaker, untrained riders struggle with frustration, injury, and lost confidence, and what they can do to reverse that and get back to riding like they used to. In this short episode I'll teach you: - Why you need to focus on lean mass as a woman rider + my tried and true tips to get there - The biomechanical differences between expert and novice riders - The muscles required of the rider when your horse rapidly slows down, speeds up, turns, or spooks - The forces and muscles required during a barrel racing straight run vs. turn and how to train them - The efficient way to prevent riding injuries - How to improve balance, strength, and control in just 15 minutes a day - The overlooked mindset shift that can make you a more confident, competitive rider If you're a female horseback rider who’s tired of feeling stuck, sore, or behind the competition, this episode is your guide to what steps you can take to change the narrative. Listen now and learn simple, effective strategies to transform your riding- without ever stepping foot in the gym. This course is brought to you by 6 Weeks to Solid in the Saddle. You can learn more at www.solidinthesaddle.com/six Resources mentioned in this episode include www.solidinthesaddle.com/backpain and www.solidinthesaddle.com/core I hope you enjoy today's episode! If you are enjoying these podcasts, please leave us a rating or review on Apple or Spotify. These reviews mean the world to us and help us spread the word to horseback riders everywhere!

In this episode I get a chance to interview Coach Brandi of Cowgirl Confidence. She sheds light on SO many valuable tools you can use to maximize your mental game before, during, and outside of competitions. Coach Brandi is a force to be reckoned with in the horse world. Winning her first world championship at just 8 years old, she is no stranger to the pressures and stresses of competing with horses. You're going to want to play this one on your way to your next competition- or even before your next job interview! You can access the free GRIT worksheet here: www.solidinthesaddle.com/grit This episode is brought to you by Ride Strong 101: Unstable to Unshakeable in 8 Weeks. This is our signature course that combines both physical and mental strengthening over a period of 8 weeks to transform your riding. If you're ready to gain strength, confidence, and stability, sign up at www.solidinthesaddle.com/rideconfident101 . You can check out Brandi's FB page at: https://www.facebook.com/confidentcowgirl If you enjoyed this episode, please leave a rating and/or review! These reviews truly help us reach more horseback riders who are interested in improving their health OR their horse's health!

In this episode I sit down with Dr. Courtney James of Heart and Sole therapy in Billings, MT.  We discuss all things pelvic health including incontinence, pain, prolapse, and how the pelvic floor changes during crucial points in a woman's life including pregnancy, postpartum, perimenopause, and menopause.  In addition to extensive training in women’s health Dr. Courtney is a horseback rider and mom herself. Needless to say, she knows her stuff. The episode is filled with valuable tools, tips, and information that will have you going “ahhh that’s why…” and get you started on the path to resolving this pesky issue at any age. Hint: there are different factors that affect incontinence at different life stages!   Normalizing discussion in these areas is important to both Courtney and I and we both truly believe that women should be able to enjoy their horses at any stage of life.  You'll learn valuable tips from Courtney that you can start applying TODAY!  Incontinence is a HUGE issue for female horseback riders. But you don’t have to live with it! Head to www.solidinthesaddle.com/incontinence  to get our FREE PDF of incontinence exercises for horseback riders. You can find Courtney at Heart and Sole Therapy here: https://heartandsoletherapymt.com/  Or on Instagram here: https://www.instagram.com/heartandsoletherapymt/  Or on Facebook here: https://www.facebook.com/heartandsoletherapymt/ 

In this episode I sit down with the amazing Maggie Poloncic who is a world-class barrel racing jockey. Maggie is one of the strongest and most athletic barrel racers I've ever seen, and it has paid off heavily for her in a sport of managing 1200 lb animals. Maggie discusses her background in dance and how that helped her develop precise proprioception and coordination in every joint in her body. She describes how strength training has given her confidence to compete at the highest level. Maggie tells the story of her famous horse "Ain't Seen Me Yet" or "Puff" who has LTE of over 600k. We discuss an injury that Puff sustained that Maggie successfully rehabilitated her from to return to the winner's circle. We also discuss another of Maggie's horses, "Ain't Seen Her Yet" or JJ, who has also had great success with Maggie in the saddle, though it wasn't always that easy for her! Hear about JJ's rough start being labeled "dangerous" and the plan that Maggie figured out to get around her. This course is brought to you by COMPETE, our course for high-level competitors that are looking to shave time off the clock by being more balanced, fit, and agile. You can learn more here: www.solidinthesaddle.com/compete . Looking for a free core workout to get you started toward riding like Maggie? (JK, but she did say having a strong core is a huge part!) Head to www.solidinthesaddle.com/core . If you enjoyed this episode, please leave us a rating or review. This helps us reach and empower other horseback riders!

Dr. Aleisha discusses how to hack your brain to incorporate healthy habits into your life as a horseback rider to optimize performance and health. She gives a clear, 3-step process setting riding goals and creating a plan to reach them. She discusses the 4 laws of habit change from James Clear's book, "Atomic Habits," and dives into how each of these laws can be used in the busy life schedule of a horseback rider.  You can purchase Ride Strong 101 for 15% off with a discount code exclusive for podcast listeners: use code PODCAST at checkout. Sign up today at www.solidinthesaddle.com/rideconfident101 

In this episode (Part 2/2) I sit down with world-renowned barrel racing trainer Shannon Kerr to continue our conversation on making the absolute best barrel horses in the world. She discusses the recent world-record breaking run on a standard pattern set by Anderson Carreira and Black Cat Lider. We discuss all of the questions that were asked in our polls leading up to this episode, so if you submitted a question, tune in to hear Shannon's answer! She graciously took the time to answer each question thoroughly and completely. And she totally shifted my perspective on exhibitioning! This episode is brought to you by our fitness course for competitors, COMPETE. You can learn more at www.solidinthesaddle.com/compete. If you'd like the free core workout for riders mentioned in this podcast, you can head to www.solidinthesaddle.com/core. You can reach Shannon Kerr on Facebook and Instagram as well as view her products at www.skequine.com And if you enjoyed this podcast, please rate and leave a review to help us reach more riders!

In this episode I sit down with Kalena Webb, founder of Women of the Wild West Horse Show. She discusses how the Sale came about as well as the events that are involved with it today. This is an ALL WOMEN event, so grab your girlfriends and come to Gooding, Idaho to see some high-quality horses consigned by women! Breakaway roping: Saturday, May 24 $25,000 added Barrel Race: Sunday, May 25 Horse Sale: Monday, May 26 Vendor booths throughout the weekend.  Stop by and see our Solid in the Saddle Trailer where you can get a massage, riding analysis, or run review with exercises to help you where you need it.  I'll also be there with the wonderful Montana Made Meats & Tallow! Check them out here: https://montanamademeats.com/  This episode is brought to you by Ride Strong 101: Unstable to Unshakeable in 8 Weeks. Transform your riding from nervous, timid, and weak to strong, confident, and enjoy your horse once again. Sign up today and get personalized help weekly from Dr. Aleisha. Join here: Ride Strong 101

In this episode I get a chance to sit down and hear Diana Morris's story of competing on many different horses over the years before barrel racing before the "D" system was in place. Diana shares her extensive background in rodeo and on a fun side note she discusses the TV Show "1923" being filmed at her ranch. Recently Diana has focused on physical fitness with Solid in the Saddle programs to improve her riding, knee pain, and back strength. She ends the episode by sharing a solid tip about the mental side of having success in the arena. This episode is brought to you by Six Weeks to Solid in the Saddle, our introductory course for riders looking to gain core, back, and leg strength to feel strong and confident on their horses. Learn more at www.solidinthesaddle.com/six.

In this episode I get to chat with one of the best barrel racers in the country, Tayla Moeykens, and her mom Deena Moeykens. In September Tayla had the horse world of Montana on the edge of our seats while she battled the bubble to the NFR, finishing 16th in the world in the WPRA barrel racing. Currently she's sitting 8th! Here's a list of her recent accomplishments: ❖ 2023 Montana Circuit Finals Average and Year End Champion, qualifying for the NFR Open❖ 2024 Big Sky Region Barrel Racing Champion❖ 2024 Reserve Women’s All-Around Champion❖ 2024 Reserve College National Champion Barrel Racer❖ 2024 Montana Circuit Finals Qualifier❖ 2024 Pro Rodeo Season – Ended 16th in the World Standing for the WPRA Tune in to hear from Tayla and her mom Deena as they discuss mental toughening in barrel racing and rodeo, the important of using a step-wise approach to building confidence, Tayla's solid foundation, and the amazing horses that have gotten her where she is today. Deena and Tayla are incredible riders and trainers and even better people. I can't wait for you guys to get to hear from them! If you enjoyed this episode, please leave a rating or review for us! Link to a FREE core strengthening workout for riders: www.solidinthesaddle.com/core Link to Solid in the Saddle: COMPETE https://www.solidinthesaddle.com/pl/2148395280

Rachel Mottet, PhD is an expert in the field of equine nutrition. Listen as she shares what is worth spending money on when it comes to horse supplementation and what is NOT. She dives into ulcer management and the importance of quality forage. She also busts some myths- myths that I have always believed! This episode is brought to you by Ride Strong 101: Unstable to Unshakeable in 8 Weeks. Check it out here: www.solidinthesaddle.com/rideconfident101 If you’re a rider who ever struggles with nerves, we’ve got the solution. Head to www.solidinthesaddle.com/actionplan to snag our free Action Plan called “Overcoming Riding Anxiety: A 7 Day Action Plan for Nervous Riders” .  This guide will help you with breathing tips to bring your heart rate down, exercises to build core strength and stability, and other tips to help you reclaim your confidence and control.  It only takes 15 minutes a day to transform your riding. Don’t wait—register now!