Summer Food Swaps: How to Eat Well Without Skipping the BBQ

Summer should feel light, fun, and full of energy—not leave you bloated, foggy, and frustrated. In this episode, we’re tackling those sneaky summer foods that zap your energy (looking at you, BBQ sauce and pasta salad) and talking through simple, delicious swaps that actually fuel your body.

You’ll learn how to eat in a way that supports your hormone balance, what to pack for park days and beach trips, how to stay nourished even when you’re not in control of the menu, and why eating healthy doesn’t have to mean missing out on summer fun.

From marinated grilled meats to fresh veggie dips and healthier desserts, we’re making summer wellness doable—and delicious. Plus, I’ll share where you can find even more easy summer recipes to help you feel your best all season long!

Find my Summer Recipe Inspiration board on Pinterest here!

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.

WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.

Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.

• Want to make sure coaching is right for you? Book a FREE Discovery Call here!

RESOURCES:

• Download the free guide

How to Start Small and Actually Move Forward

You’ve decided to start small—yay! But now comes the big question: where do I begin?

In this follow-up to last week’s episode on small beginnings, we’re getting practical. Because as a tired, busy mom, it’s not enough to want change—you need a plan that actually works with your real life (not your fantasy one).

In this episode, I’ll walk you through how to choose your next step, create a plan that feels doable, and stay motivated even when life gets chaotic.

You’ll learn:

• How to identify the right area to focus on.
• A simple framework for creating your own wellness plan.
• The power of knowing your “why” and building habits that last.
• Questions to ask when planning around obstacles, support, and timing.
• How to make your health changes enjoyable, not exhausting.

If you’re craving change but feel stuck on where to start, this episode is your blueprint.

Tune in and let’s make your small step actually stick!

Submit a question for the podcast here. I can't wait to hear from you!

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.

WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.

Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.

• Want to make sure coaching is right for you? Book a FREE Discovery Call here!

RESOURCES:

• Download the free guide

Don’t Despise Small Beginnings — Why Tiny Steps Can Lead to Big Health Breakthroughs

Ever feel like you have to flip your whole life upside down to finally feel better? You're not alone, mama—but what if the key to real, lasting health wasn’t found in overhauling everything overnight, but in starting small?

In this special 20th episode (yes, we made it to 20!), I’m celebrating the power of small beginnings. We’ll talk about why dramatic “go big or go home” approaches often fail, how your brain might actually be sabotaging your goals (and how to outsmart it!), and how your God-given design as a woman means you can do less and still see real results.

Plus, I’ll share a personal story about planting seeds—literally—and how God used it to teach me the beauty of beginning small.

If you’ve ever felt too tired or too overwhelmed to even start, this one’s for you.

Visit the podcast page to send me your questions or future topic ideas!

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.

WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.

Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.

• Want to make sure coaching is right for you? Book a FREE Discovery Call here!

RESOURCES:

• Download the free guide

Root Causes: Fasting & Detox — God’s Built-In Reset Button for Women’s Health

Ever tried fasting and ended up hangry, foggy, or curled up with a box of snacks by noon? You’re not alone, mama. In this final episode of the Root Causes series, we’re digging into the real reason fasting works only when your body is ready — and why it can backfire when stress, hormones, or blood sugar are out of balance.

You’ll learn how fasting activates deep healing that even the cleanest eating can’t accomplish — helping with weight loss, hormone balance, energy, detox, and even disease prevention. We’ll also talk about how stress and insulin resistance can block your body from fasting well, what signs to look for, and how to prep your body for success.

Plus: why fasting is part of God’s design for healing and restoration — not punishment.

If you’ve been curious about fasting or wondering why it hasn’t worked for you, this episode is the honest, grace-filled conversation you’ve been needing.

Send me a message or submit a question here

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.

WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.

Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.

• Want to make sure coaching is right for you? Book a FREE Discovery Call here!

RESOURCES:

• Download the free guide

Root Causes: Stress Mode: Why You Feel Stuck, Tired, and Can’t Lose the Weight

Let’s talk about stress—real, mom-life, I’m-holding-it-together-but-barely stress.

In this episode, I’m sharing how chronic stress has impacted my health over the years, and what I wish every tired mama knew: stress isn’t just emotional—it’s physiological. Even if you're not having a breakdown, your body still feels it. And it can mess with everything from your hormones and gut to your liver, sleep, weight, and even your ability to fast.

We’ll unpack:

• Signs of adrenal dysfunction (and how to start healing)

• How cortisol blocks weight loss (even if you’re eating healthy)

• Why fasting might be making things worse, not better

• Mom-life tips to calm your nervous system daily

If you’re stuck in survival mode and wondering why your body won’t respond, this is your episode. You were created for wellness—and healing starts here.

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.

WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.

Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.

• Want to make sure coaching is right for you? Book a FREE Discovery Call here!

RESOURCES:

• Download the free guide

Root Causes: Sleep Isn’t Lazy: Why It’s Key to Hormones, Weight Loss & Detox

Struggling to fall asleep… stay asleep… or wake up actually feeling rested? You’re not alone, mama. And no—more caffeine isn't the answer.

In this Root Causes episode, we’re uncovering why sleep is so much more than just avoiding exhaustion. Quality sleep is one of the most powerful tools God built into your body for healing, hormone balance, weight loss, detox, mood, and energy.

We’ll talk about:

• Why your body can’t function without deep, restorative sleep.

• How poor sleep affects your stress, gut, liver, hormones, and blood sugar.

• What’s really going on when you wake up at 2am (again).

• Why moms are so overstimulated—and how to calm your system.

• Simple, doable tips to start sleeping better—even in a busy household.

• And a gentle word of hope for moms with newborns in survival mode.

You were created for wellness—and that includes rest. Let’s reclaim it together.

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.

WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.

Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.

• Want to make sure coaching is right for you? Book a FREE Discovery Call here!

RESOURCES:

• Download the free guide

Root Causes: Sugar, Insulin & the Real Reason You’re Crashing (and Storing Fat)

Feel like you're crashing mid-morning (and again by 2pm)? Living on caffeine and leftover snacks? Struggling to lose weight or keep your cool—but can’t imagine surviving motherhood without sugar?

Mama, this episode is for you.

In this heart-to-heart Root Causes episode, we’re unpacking how your everyday sugar habits may be linked to deeper issues like insulin resistance, and how that’s impacting your energy, sleep, mood, hormones, cravings, gut, liver health, and weight.

No guilt. No overwhelm. Just real talk about what’s going on inside your body—and how you can start healing it with small, grace-filled steps.

Plus, we’ll talk about:

• Why sugar feels like relief (but often makes things worse).

• The emotional & spiritual roots behind your cravings.

• Why fasting might feel impossible—and how to make it work for your body.

• Simple daily shifts to stabilize blood sugar and stop the crash cycle.

You’re not broken. You’re just stuck in a cycle. Let’s get you out of it—together.

Send me a comment or a question here!

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.

WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.

Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.

• Want to make sure coaching is right for you? Book a FREE Discovery Call here!

RESOURCES:

• Download the free guide

Today, I’m hitting pause on our Root Causes series for a heart-to-heart, unscripted conversation straight from my real life. I missed yesterday’s episode—because honestly, the one I had planned was just too much. So I cancelled it.

Instead, I’m going rogue and sharing what’s been on my heart lately… the behind-the-scenes of podcasting, my journey as a tired-but-still-showing-up holistic wellness coach, and the real-life struggles that come with juggling calling, motherhood, and wellness.

If you’ve ever wondered what it actually looks like to walk out wellness in the midst of real life chaos, or you just need to hear from another mama who doesn’t have it all together but knows God is still in it—this one’s for you.

💛 Unfiltered. Unscripted. God-led. Let’s do this together.

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.

WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.

Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.

• Want to make sure coaching is right for you? Book a FREE Discovery Call here!

RESOURCES:

• Download the free guide