Elasticity in actuators plays a crucial role in enabling flexible, efficient, and safe motion in robots. However, achieving such advanced capabilities also requires the development of sophisticated controllers. This paper introduces "SPIRO", a novel variable impedance actuator (patent-pending) capable of dynamically changing its stiffness and damping profiles to adapt to various tasks. We also propose a new energybased-sliding-mode controller that facilitates robust stiffness and adaptive damping for intelligent actuator execution. Through experimental examples, we demonstrate how the compliance of the actuator can be adjusted based on the amount of disturbance energy, resulting in safer and more efficient motion. Moreover, the proposed mechanism, coupled with the designed controller, allows for a trade-off between accuracy and safety, enabling more dynamic link movements akin to human muscle. The unique capabilities of SPIRO make it promising for potential applications such as exoskeleton systems and human-robot interactions.