Fit Mother Project Podcast

Episode 173 of the Fit Mother Project Podcast - Dr. Anthony Balduzzi sits down with Wyatt Ewing, founder and CEO of Ice Barrel, to talk about one of the most powerful “good stressors” you can add to your life: cold exposure.

Wyatt shares how, back in 2017, he was burned out in corporate aviation, constantly on his phone, dealing with chronic bronchitis, anxiety, and a survival-mode mindset. A blunt comment at the gym and a suggestion to try cold showers and breathing exercises sent him down a path that completely changed his mental health, physical resilience, and life direction.

You’ll hear how his first intentional 30-second cold shower snapped him into the present moment, helped quiet his anxious mind, and eventually led him to experiment with bathtubs, trash cans, horse troughs—and ultimately to creating Ice Barrel, one of the first direct-to-consumer cold plunges on the market.

If you’re a busy mom (or dad) who wants more energy, better mental focus, and a simple daily practice that makes you feel more alive and grounded, this episode will show you exactly how cold can become one of your most powerful health tools.

Key Takeaways

• Cold plunging as fast, high-impact daily practice
• Present-moment focus instead of anxious, racing thoughts
• Healthy “good stress” to train your nervous system
• Lower inflammation and pain with regular cold exposure
• Mood and energy boost from endorphins and dopamine
• Simple weekly goal: about 12 minutes of cold
• Best range for most people: 50–60°F water
• Intentional breathing: in 4 seconds, out 6 seconds
• Upright plunging posture for calm, alert presence
• Cold + sauna as powerful recovery and reset ritual

Plunge Into Ice Barrel and Wyatt Ewing:

Website: https://icebarrel.com/

• Use discount code FITFAMILY and receive $100 off barrels or chillers, $200 off bundles, in addition to sitewide discounts.

Instagram: https://www.instagram.com/icebarrel/

Facebook: https://www.facebook.com/theicebarrel

X: https://x.com/Ice_Barrel

YouTube: https://www.youtube.com/channel/UC40pA9GBIVro1iZDRWG8seQ

Biographical Information on Wyatt Ewing

Founder and CEO of Ice Barrel, Wyatt’s areas of expertise include product innovation, manufacturing and eCommerce marketing. Before Ice Barrel, he worked in corporate aviation buying and selling jets. Like so many, he bought into the fiction society tells us: work harder, sleep less and don't complain. The stress and anxiety of the 60- to 80-hour work week took a toll on his physical and mental well-being. Eventually, reality caught up with Wyatt. "I was broken, sick and desperate for a change."

Shortly after hitting bottom, a stranger approached him at the gym and offered some candid advice. Saying, "you don't look well," the man then went on to explain the power of breathwork, meditation and cold showers. Wyatt was skeptical, but also desperate to try anything. He started researching the science of cold therapy and was hooked. It wasn't long before his wife noticed the results of these new practices. "It was like he was a new man."

After growing tired of cold showers and ice baths in the house, Wyatt decided to invent a cold therapy device that would allow him to simplify the practice. He started sharing a few of these prototypes with others and quickly realized that there were so many people looking for a solution for their recovery. That's when he set out on a mission to create the most accessible and effective cold therapy solutions, helping everybody, everywhere, to get colder and feel better! A few months later, Ice Barrel went from a prototype to a product.

Today Ice Barrel is considered a leading brand in the cold therapy industry. The team at Ice Barrel believes that everyone is capable of a life filled with well-being, and they are working to introduce products that simplify the practices that release us to do the extraordinary.

Wyatt lives in Ohio with his wife and three children. He is passionate about family, cold therapy, CrossFit, health and wellness, agriculture and being in nature.

Alitura Naturals: Skin That Means Business

Alitura makes 100% natural, toxin-free products with ingredients like grass-fed colostrum, CoQ10, and plant stem cells. Visit https://alitura.com/ and use FITFAMILY at checkout for 10% off your first order.

Join Fit Mother LIVE in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. See what it’s about here.

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FM30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on how cold exposure and cold plunging can be used as a powerful, intentional tool to support your health and resilience.

In episode 172 of the Fit Mother Project Podcast, Dr. Anthony Balduzzi sits down with wellness leader Liz Plosser to unpack the practical power of essential amino acids (EAAs) for women in midlife. Liz shares how auditing her protein (moving from ~40–50g/day to 100–130g), lifting heavier, and adding a simple EAA + creatine ritual transformed her recovery, sleep, energy, and body composition. You’ll learn how leucine acts as the “on-switch” for muscle protein synthesis, why EAAs raise blood amino acids faster than food or even whey, and exactly how to time them around training—especially if you love early-morning or fasted workouts.

They get into real-life scenarios: perimenopause and muscle loss, plant-forward diets that miss the leucine threshold, travel days with low appetite, and periods of stress when whole-food intake dips. Liz explains how she pairs EAAs with creatine for stronger training and steadier energy, and why she still prioritizes whole-food protein as her foundation. You’ll also hear when not to sip EAAs (e.g., during longer fasts for autophagy goals) and how to keep perspective by focusing on the “big rocks” first—strength, cardio, sleep, stress, connection, and simple, protein-forward meals.

Finally, Dr. Anthony and Liz compare EAAs vs. whey vs. whole food, outline quick-start dosing/timing ideas, and share easy kitchen and gym habits that make consistency feel effortless. Whether you’re rebuilding strength after a lull, navigating hormone changes, or just want a cleaner way to support recovery, this episode gives you a clear, actionable playbook to get stronger and feel amazing—without overcomplicating your routine.

Key Takeaways

• EAAs rapidly raise blood aminos and trigger MPS.
• Leucine threshold (~2–3 g) is the on-switch for MPS.
• EAAs are great pre/during/post—especially for fasted AM training.
• Aging = anabolic resistance; EAAs help bridge the gap.
• Food = slow, whey = faster, EAAs = fastest availability.
• Pair EAAs with creatine for strength, recovery, and body comp.
• Useful for travel, low appetite, and plant-forward meals.
• Focus on “big rocks” first: strength, cardio, sleep, stress, nutrition.
• EAAs complement—don’t replace—high-quality whole-food protein.
• Skip EAAs during longer fasts if autophagy is the goal.

Learn More about Liz Plosser and Kion:

Website: Go to getkion.com/fitmother and save 20%

Instagram: https://www.instagram.com/lizplosser/

YouTube: https://www.youtube.com/@LizBakerPlosser

Substack: https://lizplosser.substack.com/

Kion's Instagram: https://www.instagram.com/kion/

Biographical Information on Liz Plosser

Liz Plosser is the former Editor-in-Chief of Women’s Health, where for seven years she oversaw the brand across its print and digital platforms and various brand extensions, reaching a monthly audience of 44+ million. A veteran of the wellness industry, she has held senior roles at Well+Good, SoulCycle, SELF, and Cosmopolitan. Liz writes a wellness-focused Substack called Best Case Scenario, which includes a Monday roundup of the latest news in the health, fitness and nutrition space, plus a deep dive, longform piece every Thursday. She is also the host of the YouTube series Lifting With Liz, where she leads full-body workouts while interviewing experts across fitness, health, and lifestyle. In her new chapter, she consults for wellness companies and is a guest lecturer at Canyon Ranch, plus appears regularly as a speaker and moderator, and is a frequent guest on national television and podcasts. Liz is the author of the book, Own Your Morning: Reset Your A.M to Unlock Your Potential. A Princeton University graduate and certified personal trainer, she lives in Brooklyn with her husband, three children and Bernese mountain dog. You can follow her on social media at @lizplosser.

Alitura Naturals: Skin That Means Business

Alitura makes 100% natural, toxin-free products with ingredients like grass-fed colostrum, CoQ10, and plant stem cells. Visit https://alitura.com/ and use FITFAMILY at checkout for 10% off your first order.

Join Fit Mother, LIVE in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. See what it’s about here.

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FM30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on essential amino acids, creatine, and practical protein strategies for midlife women.

In episode 171 of the Fit Mother Project Podcast, we pull back the curtain on our Belize mission & service trip with two of our past travelers, Erin Bohannon (Fit Mother) and Geoff Rothman (Fit Father). You’ll hear why a health and fitness community chooses to serve—channeling the strength we build in the gym into something bigger—as we partner with Koinonia Ministries in Orange Walk to help construct a safe home for a local mom. We walk through the real flow of the week: simple, clean lodging; breakfasts at the church; hands-on building (from foundation to walls and roof); and shared dinners with local families that deliver deep perspective and joy. We also cover safety (we move as a group and even do morning street workouts), why the build progresses over multiple trips, and how seemingly small contributions (like replacing a church kitchen oven) create outsized impact.

We call it “service + adventure” for a reason. After the build, we explore the country’s beauty—Mayan sites, snorkeling around Caye Caulker, and even a wooden outdoor “jungle gym.” Families and teens thrive on this trip, finding meaningful roles on site and memories that last. We share dates, costs, and logistics for the next trip (starting June 6, 2026), plus how you can join us or support the project if travel isn’t possible. If Belize has been on your heart—or you’re ready to put your fitness to work—this conversation will show you exactly what to expect and how to get involved.

Key Takeaways

• Service is the natural next step of vibrant health—use your energy to help others. 
• We partner with Koinonia Ministries in Orange Walk to build a safe home for Romani and her kids. 
• Expect simple, clean lodging; daily construction; shared meals; and rich cross-cultural connection. 
• Families and teens thrive on this trip (safe, supervised, real work that matters). 
• We mix in adventure—Mayan temples, Caye Caulker snorkeling, and the outdoor “jungle gym.” 
• If you can’t come, donating (and employer matches) makes a huge impact.

Better Belize It - June 2026!

Join us next summer. Travel over to the website: https://www.fitfatherproject.com/belize-mission-trip/

Alitura: For Great Skin Care Products

Alitura makes 100% natural, toxin-free products with ingredients like grass-fed colostrum, CoQ10, and plant stem cells. Visit https://alitura.com/ and use FITFAMILY at checkout for 10% off your first order.

Join Fit Mother LIVE in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. See what it’s about here.

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FM30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult your physician before starting any new exercise, nutrition, or travel activity—especially in unfamiliar environments.

Coffee is more than a morning pick-me-up—it’s the most common source of antioxidants in the American diet and, when sourced and prepared right, it can be a daily health habit. In Episode 170 of the Fit Mother Project Podcast, Dr. Anthony Balduzzi sits down with Dr. Charles Livingston, CEO and founder of Lifeboost Coffee, to unpack what makes coffee “clean,” why some beans bother your gut (and others don’t), and how farming, testing, and roasting practices impact mold/mycotoxins, heavy metals, pesticides, acrylamide, and even PFAS.

You’ll also hear how to “upgrade” your cup—think low-acid single-origin beans, C8 MCT oil, collagen, and L-ergothioneine—to steady energy, smoother focus, and fewer crashes. Dr. Livingston shares his “Trust Pure” approach from farm-to-cup, why he delays coffee until mid-morning for better cortisol rhythm, and simple, tasty ways to make cold brew at home.

Share this episode with a coffee-loving friend who wants clean energy without the jitters.

Key Takeaways:

• The real health upsides of coffee and how to get them without the downsides
• What to know about mold/mycotoxins, heavy metals, pesticides, acrylamide, and PFAS
• Why low-acid beans can be easier on the stomach
• Personalized coffee tolerance
• How/why to delay your first coffee until ~10 am for smoother energy and better cortisol alignment
• “Supercharging” your coffee: C8 MCT oil, collagen, and L-ergothioneine (a mitochondria-supporting antioxidant) for cleaner focus
• A simple, reliable cold brew method
• When coffee helps workouts—and when to skip the pre-workout hype

Learn More about Dr. Charles Livingston & Lifeboost Coffee:

Website: lifeboostcoffee.com/fitfamily 

• Click the website link above and enjoy 58% off your first order.

Instagram: https://www.instagram.com/lifeboostcoffee/

Facebook: https://www.facebook.com/lifeboostcoffee/

TikTok: https://www.tiktok.com/@lifeboostcoffee

YouTube: https://www.youtube.com/channel/UCyweW2mBoIpci7pYNNtgcvg

X: https://x.com/lifeboostcoffee

Biographical Information on Dr. Charles Livingston

Dr. Charles Livingston is the CEO and founder of Lifeboost Coffee, celebrated for its organic, low-acid, and sustainably sourced coffee. With a strong commitment to health and environmentally friendly practices, Dr. Livingston has built a reputation for delivering exceptional healthy coffee that supports both people and the planet.

As a Chiropractic Physician with thousands of hours dedicated to nutritional research, Dr. Livingston believes that feeling your best starts with fueling your body with the best—and coffee should be no exception. This philosophy inspired his mission to create the cleanest, highest-quality coffee in the world, that’s not only good for you but also tastes incredible. From that passion, Lifeboost Coffee was born! 

Join Fit Mother LIVE in 2026!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. See what it’s about here.

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FM30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on choosing and preparing coffee to maximize benefits while minimizing toxins and gut irritation.

Episode 169 of the Fit Mother Project Podcast. In this candid, practical conversation, Ben Sterling sits down with host Dr. Anthony Balduzzi to unpack a stacked season—family stress, celebrations, grief, and schedule chaos—and how he kept momentum without chasing perfection. You’ll hear the real story behind Ben’s “anchor habits” (hydration, morning light, walks, protein-first meals) and how he flexes the variables—training volume, carb intake, and fasting windows—when life gets loud. The result is a repeatable framework for staying consistent when motivation is thin.

We also go deep on training smarter over 40: when to deload (and what that actually looks like), how to scale carbs to match workout demand, and simple injury work-arounds that protect knees and shoulders while you keep making progress. Ben shares shoulder and spine “hygiene” you’ll actually do in 5–10 minutes a day—think hangs, traction, and elbows-in pressing tweaks—plus a short, plug-and-play routine for high-stress weeks.

Finally, with candy season and holidays looming, Dr. A and Ben lay out a guilt-free playbook: plan one discrete splurge, donate the leftovers, and pair big meals with glycogen-draining training or a short reset fast so you refill muscle, not waistline. If you’ve been juggling responsibilities, emotions, and aches—and still want forward motion—Episode 169 gives you the mindset, micro-habits, and on-the-ground tactics to turn any setback into your next comeback.

Key Takeaways

• Keep 2–3 anchors non-negotiable (e.g., AM/PM walks, hydration, daylight).
• Training is a stressor—on high-stress weeks, deload beats grinding harder.
• Scale carbs to training demand; fasting is fine when appetite dips.
• Celebrate on purpose, once, and move on—avoid “carryover calories.”
• Don’t push through sharp pain; modify exercises and investigate imbalances.
• Shoulder comfort loves elbows-in pressing and smart exercise selection.
• Daily “spine hygiene” (hangs, gentle traction, rolling) pays off fast.
• For candy season: plan a discrete splurge, donate the rest, and reset.
• Empty the “carb buckets” (training + fasting) before big-carb events.
• Meaning-making matters: channel grief/stress into purposeful action.

Fit Mother Featured Events

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. See what it’s about here.

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FM30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on managing stress, cravings, injuries, and holiday nutrition so you can keep training safely and consistently.

If you live in the modern world, you live in an “invisible rainbow” of EMFs from phones, Wi-Fi, Bluetooth, tablets, smart meters, and now 5G small cells. Episode 168 is an eye-opening conversation with Dr. Anthony Balduzzi and DefenderShield’s Kylen Ribeiro. Together they demystify EMFs in plain English: what they are (ELF vs. RF), where your real exposure comes from, and how to reduce it without ditching technology.

We cover the big three levers—time, distance, shielding—plus safer headphone choices, laptop and phone best practices, router placement, kids’ screen habits, and what to know about smart meters and “smart home” devices. You’ll also hear practical family strategies (download shows, airplane mode, bedroom sanctuaries) and how to think about 4G vs. 5G today and beyond.

Key Takeaways

• Why EMFs are the “invisible stressor” most people overlook
• How phones, Wi-Fi, Bluetooth, and small cells differ
• What research and field reports suggest about sleep, anxiety, and fertility
• The pitfalls of “harmonizers” and how to evaluate claims
• The family plan: downloads, airplane mode, lap safety, router placement
• Office & bedroom makeovers (fast wins + when to add shielding gear)
• Smart meters & building materials: risks, options, and cost-effective fixes
• Action list for this week + long-term upgrades

Learn More about Kylen Ribeiro and DefenderShield:

Website:  https://defendershield.com/

• Use discount code FITFAMILY15 at checkout and receive 15% off your order.

Facebook: https://www.facebook.com/defendershield

Instagram: https://www.instagram.com/defendershield/

YouTube: https://www.youtube.com/DefenderShield

Pinterest: https://www.pinterest.com/defendershield/

Links to Dr. Anthony's EMF Presentation

Dr. Anthony Balduzzi’s Deep Dive EMF Presentation: https://vimeo.com/manage/videos/824648488/da30d4781d

Research Document on Health Effects of EMFs referenced in the video presentation (download): https://docs.google.com/document/d/1ghsXk7wbTWrT5QHknc4JuS5E9mHssp4qXzDuBGpSKTs/edit?usp=sharing

Biographical Information on Kylen Ribeiro

Kylen is the Chief Executive Officer at DefenderShield, and is responsible for leading the strategic growth of the company. After growing up in Raleigh, NC, Kylen moved to Tallahassee, FL to complete her lifelong swimming career at Florida State University as the Women’s Swimming and Diving Team Captain. Kylen graduated with a B.S. in Marketing and Management and married her fellow teammate turned husband. She continued her education as a Seminole and went on to earn her Masters in Business Administration.

Upon finishing school, Kylen secured an executive management position with one of the largest International retailers in the world, where she spent over 6 years honing a wide skill set that allowed her to make an immediate impact at DefenderShield.

In 2016, while pregnant with her son, Kylen completed a 200-hour Yoga Teacher Training program at a prominent studio in Tampa, FL, where she met DefenderShield co-founder, Ryan DeBaun.

Kylen knew what a special opportunity it would be to join DefenderShield, the pioneers of a new industry in the digital wellness space. She began working with Ryan and Daniel DeBaun in 2017 and has been a key aspect in the company’s growth since then.

In her personal time (wait, do moms even have personal time?), Kylen enjoys time with family and friends, reliving childhood with her sons (which she now has 2 of), practicing yoga, traveling, eating delicious food, and enjoying the outdoors and water.

Alitura: For Great Skin Care Products

Alitura makes 100% natural, toxin-free products with ingredients like grass-fed colostrum, CoQ10, and plant stem cells. Visit https://alitura.com/ and use FITFAMILY at checkout for 10% off your first order.

Featured Events & Links

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. See what it’s about here.

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FM30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on the health impacts of everyday EMFs and practical protection steps.

As the leaves change, your health plan should, too. Episode 167 is a solo conversation and Dr. Anthony Balduzzi shares a practical framework for adapting your routines to the realities of fall—colder weather, shorter days, and a busier social calendar. Expect simple moves you can apply immediately to keep progress steady. 

We cover cold-weather training options and how to build indoor contingencies you’ll actually use. You’ll also learn why less daylight can impact mood, sleep, and consistency—and what to do about it with smart light exposure and Vitamin D updates. 

On the nutrition front, Dr. A makes fall eating easy: warming crock-pot meals, seasonal produce swaps (hello, squash and pomegranate), and a straightforward holiday strategy that lets you enjoy the feast without losing momentum. 

Finally, we zoom out: seasonal planning is about rhythm, not perfection. With a few proactive adjustments, you can stay grounded through fall, glide into winter, and keep stacking wins week after week. Plus—live event invites for 2026 if you want to take the next step in person. 

Key Takeaways

• Build a seasonal plan: what worked in summer may not work in fall. 
• Create indoor training contingencies (space, equipment, time block). 
• Protect mood/sleep as daylight drops: morning light or full-spectrum lamp. 
• Vitamin D: consider testing and/or increasing D3 + K2 during low-sun months. 
• Use warming, one-pot meals (stews, slow-cooker) for easy adherence. 
• Seasonal swaps: squash, root veg, pomegranate for micronutrients & fiber. 
• Holiday strategy: small protein snack pre-event; protein/veg first; dessert last. 
• Leverage calories: strength train the day after big meals or add a light fast. 
• Guard your circadian rhythm: earlier wind-down as evenings get darker. 
• If travel ramps up, prep a portable routine and default meals. 
• Think in systems (routines + environment) rather than willpower. 
• Consider in-person events for accountability and momentum spikes. 

Alitura: For Great Skin Care Products

Alitura makes 100% natural, toxin-free products with ingredients like grass-fed colostrum, CoQ10, and plant stem cells. Visit https://alitura.com/ and use FITFAMILY at checkout for 10% off your first order.

Featured Events & Links

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026. 
• Belize Service Trip — June 6-12, 2026. See what it’s about here.

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FM30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on light/sleep, Vitamin D seasonality, and adherence strategies, translated into simple, real-world actions for adults 40+.

Fit Mother Project Podcast number 166 introduces us to Dr. Melissa Mahan. A 59-year-old grandmother of six, higher-ed leader, and certified professional coach from San Antonio who refused to let family history dictate her future. After a routine checkup in early 2024 revealed an A1C of 6.6 with high cholesterol and blood pressure, she chose a structured, natural path over medication—and found the Fit Mother Project. What followed was a systems-driven transformation built on consistent action, community support, and faith. 

Within months, Melissa dropped her A1C to ~6.0, normalized her blood pressure, improved her lipid ratios, and lost ~35 pounds—largely by dialing in “protein first,” lifting consistently, and stacking simple habits like morning sunlight walks. She also learned powerful glucose-management strategies through a CGM, discovering how pairing protein/fiber (and avoiding “spike-on-a-spike” combos like soda before pizza) dramatically changed her numbers. 

Melissa shares the tweaks that mattered (e.g., swapping coconut milk for almond milk in shakes and adding psyllium husk), along with her mantra of the “relentless return”—not perfection, but always coming back to the next right action. She describes how Fit Mother retreats, small-group coaching, and the in-app sisterhood reinforced mindset shifts, helped her navigate menopause challenges, and kept her on track during celebration-heavy seasons. 

Now, just shy of 60, Melissa is training for senior-level cycling events and planning a 500-mile Camino de Santiago ride in Spain—proof that health creates possibilities. Her challenge to listeners: dare to dream, set a meaningful goal, and finish this year strong.

Key Takeaways:

• A1C 6.6 → ~6.0; BP/lipids trending normal
• ~35 pounds down; energy and mood up
• “Protein first” meals; stronger satiety, fewer cravings
• CGM insights; smarter food order and pairing
• Skip soda-before-pizza; avoid “spike on a spike”
• Fiber + protein before carbs; steadier glucose
• Almond milk swap; lower sugar, cleaner shakes
• Psyllium add-in; soluble fiber, better fullness
• Morning sunlight + 20–30 min walk stack
• Strength training 2–4x/week; progressive overload
• Power-meter cycling; targeted endurance gains
• Retreats + small groups; consistent accountability
• Menopause-aware tweaks; sleep and stress prioritized
• “Relentless return” mindset; progress over perfection
• Big goal: 500-mile Camino; senior cycling events

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FM30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on evidence-based methods for stabilizing glucose and building strength post-menopause.   

In Episode 165 of the Fit Mother Project podcast, Dr. Anthony Balduzzi sits down with Katie Hess, founder of LOTUSWEI, to explore the gentle but powerful world of flower essences. They open with a clear distinction between flower essences and more familiar plant modalities like herbs and essential oils, then lay out how essences are made and why they’re aimed at shifting the emotional patterns that quietly drive our habits, stress, and sleep.

Dr. Balduzzi and Katie dive into practical use cases for women over 40—calming an overactive mind at night, softening stress responses, easing body-image spirals, and reopening a guarded heart. Katie shares real-world stories from her practice, along with simple “start today” rituals using drops in water or misting, and the intuitive method of selecting a flower you’re naturally drawn to.

The conversation expands into the science-adjacent terrain, touching on forest bathing research and why even short immersions in nature can imprint the nervous system for days. Katie explains how dilution in essence-making is designed to work at the “pattern level,” complementing (not replacing) conventional care and fitting seamlessly alongside nutrition, exercise, and mindset work.

They wrap with a beginner’s roadmap: pick one essence, build a tiny daily ritual around it, and notice shifts in mood, posture, and self-talk over a few weeks. If you’ve been curious about non-pharmaceutical, nature-based support for stress and sleep—or you simply want a gentler way to change stubborn habits—this conversation offers an accessible place to start.

Key Takeaways:

• Flower essences = the flower’s energetic imprint in water; different from herbs/oils
• Work on emotional/energetic patterns that drive habits and health choices
• Passionflower essence helps quiet “monkey mind” and support sleep
• Peony softens scarcity/lack; attracts possibility and ease
• Daisy dissolves rigidity/over-seriousness; restores lightness and joy
• Rose opens the heart; supports healing from heartbreak/guardedness
• Jasmine supports self-acceptance and radiance (helpful for body-image ruts)
• Lotus amplifies all essences; accelerates insight and growth
• Forest bathing can lower cortisol and boost immunity with lasting effects
• Making essences: solar/lunar infusion → preserved “mother” → serial dilutions
• Dilution increases depth of action (pattern-level), akin to homeopathic theory
• How to use: 5 drops, 5x/day in mouth or water; mists and anointing oils also work
• Use intuition: we’re drawn to the flowers we most need right now
• Essences complement (not replace) medical care; think “emotional root support”
• Start simple: take the quiz, choose one blend, and build a daily ritual

Where to Discover More with Katie Hess:

Website: http://lotuswei.com/fitfamily

• Use discount code FITFAMILY at checkout and receive 10% off your order (one per customer).

Take the Master Flower Quiz to discover your most resonant flower essence. Answer 12 questions to receive a precise reading tailored to your preferences.

https://www.lotuswei.com/pages/master-flower-quiz?sca_ref=9468599.TfBKnRF6zDado1

Podcast: Flower Lounge with Katie Hess https://www.lotuswei.com/pages/podcast

Facebook: https://www.facebook.com/lotuswei

Instagram: https://www.instagram.com/lotuswei/

YouTube: https://www.youtube.com/c/LOTUSWEI

TikTok: https://www.tiktok.com/@lotuswei

X: https://x.com/lotuswei

Pinterest: https://www.pinterest.com/lotuswei/

Location: Self-Arising Nature Center, 810 W Bethany Home Rd, Phoenix, Arizona

Biographical Information on Katie Hess:

Katie Hess is the author of Flowerevolution, an entrepreneur and expert of bioenergetic remedies. She has hand-collected over 300 flower remedies across the world and studied their impact over the last 25 years. She established an intuitive system for doctors, natural practitioners and all individuals to determine their own needs, accelerate their transformation and realize their true potential.

Thousands of people around the world have experienced the benefits of these remedies not only for their personal well-being, but as a catalyst for expansion in relationships, business and community. The ultimate impact is a ripple that reaches far beyond the individual – transforming the world from the inside out.

Katie teaches about flower remedies & mindful awareness around the world, and is the founder of LOTUSWEI and the Self-Arising Nature Center in Phoenix, Arizona, an international destination for flower essence education, experiences and practitioner training.

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Alitura makes 100% natural, toxin-free products with ingredients like grass-fed colostrum, CoQ10, and plant stem cells. Visit https://alitura.com/ and use FITFAMILY at checkout for 10% off your first order.

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If you’re on a mission to simplify and accelerate your path to health optimization and feel better now, Troscriptions is where to start. Give it a try at troscriptions.com/FITFAMILY or enter FITFAMILY at checkout for 10% off your first order.

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FM30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on flower essences, plant energetics, and emotional healing.

At 56, radiation therapist Babs Freeman shares how the Fit Mother Project helped her turn grief and burnout into strength, community, and joy. After losing close family members and taking time off work to heal, Babs found FMP in May 2024 and finally discovered the consistency and accountability that every other plan lacked. What started as “showing up for an early appointment with Dr. A, Ben, and Kat” became a lifestyle that lights up her mornings and carries momentum through the entire day.

Babs details the nuts and bolts of her routine: five training days per week, strength in the morning followed by incline walking, plus short walks after lunch to keep energy and mood high. She’s dropped 10 pounds, gained visible muscle, and built confidence by mastering form, using smart modifications for a partial meniscus tear, and—yes—tackling Ben’s endless push-up variations. Her longtime favorite? The Apex 10, which jump-started strength and definition and reminded her she can do hard things.

Nutrition was the tougher puzzle. With guidance from FMP coaches (special shoutouts to Amy and Ben), Babs now focuses on simple, nutrient-dense meals, front-loads hydration earlier in the day, and uses lighter evening options—like a protein shake or yogurt with berries—to meet protein goals without disrupting sleep. She’s learned to watch non-scale victories and ignore daily fluctuations: weight loss isn’t linear, and strength, energy, and clothes fitting better tell the real story.

Most of all, this episode is about hope, connection, and motion. Babs’ message to women approaching 60: it’s never too late to start. Move your body. Start small. Keep going. Be a lighthouse for the people you love—show what’s possible by living it every day. And if you need a community that makes early mornings feel fun (bloopers and all), Babs says FMP is the place.

Key Takeaways:

• Consistency through community accountability
• Midday walks to boost mood, NEAT, and recovery
• Apex 10 as a transformative, repeatable staple
• Smart modifications for knee issues; form cues matter
• Hydration earlier in the day to improve sleep
• Light, protein-forward dinners to hit targets without heaviness
• Focus on inches, strength, and energy over scale swings
• “Weight loss isn’t linear”—ride the ebbs and flows
• Morning routine anchored by “showing up” for the team
• Coaching touchpoints
• Community as mental/emotional support, not just fitness
• Be a lighthouse, not a tugboat—lead by example

Try Troscriptions - With a Discount

If you’re on a mission to simplify and accelerate your path to health optimization and feel better now, Troscriptions is where to start. Give it a try at troscriptions.com/FITFAMILY or enter FITFAMILY at checkout for 10% off your first order.

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

Click here to see everything you get when you join FM30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.

*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on sustainable fitness, nutrition, and mindset for women 40+.