Rhythm, Routine and Reverence

Breathwork is one of the most accessible and effective tools for calming the nervous system, reducing stress, and improving overall well-being. In this solo episode, I explore the science behind breathwork, how it influences the body’s stress response, and why intentional breathing can be a game-changer for caregivers and parents looking to create more ease in daily life.

I share simple breathwork techniques that can be seamlessly woven into your routines, whether you need a moment of calm in the morning, a reset during a stressful afternoon, or a way to unwind before bed. By tuning into the rhythm of your breath, you can cultivate greater awareness, presence, and resilience.

Show Notes & Resources

* Open App – A great resource for guided breathwork and meditation. Check it out here. They often offer a free 7-day trial.

* 4-7-8 Breathing – A simple technique to calm the nervous system. Learn how to do it here.

* The GOLDENTIME Journal – A guided journal to help you create mindful daily rituals. Get yours here (Use code podcast15 for 15% off!)

If you found this episode helpful, share it with a friend and tag me @meaganrosewilson on Instagram for a chance to win a GOLDENTIME Journal.

I’d love to hear how breathwork is supporting you.

In this episode, I sit down with Madeline Lauf, founder and CEO of Begin Health, to talk about the foundational role of gut health in early childhood. We explore how the microbiome influences long-term well-being and simple, effective ways to support digestive health in young children—without overcomplicating it.

We also discuss:

* Why gut health is essential

* The importance of making and eating real food - and how it’s sadly undervalued in our culture today

* The difference between prebiotics and probiotics (and why kids need both)

* How small, daily habits—like adding prebiotics—can make a lasting impact

* The story behind Begin Health and how their science-backed approach is helping families build lifelong wellness

If you're curious about how to support gut health for your little ones—or even yourself—this conversation is full of practical, research-backed insights.

Connect with Begin Health & Madeline Lauf:🔗 Website: Begin Health🔗 Instagram: @begin.health

Stay Connected:✨ Join the GOLDENTIME journaling community.✨ Follow me on Instagram: @meaganrosewilson✨ Subscribe to the podcast & leave a review.

In this episode, I’m joined by Shirley from The Chinese Herbal Pantry to explore the wisdom of Traditional Chinese Medicine (TCM) and how we can align our meals and food choices with the shifting seasons. Shirley shares practical insights on warming, nourishing foods for winter and early spring, simple ways to incorporate TCM principles into family meals, and the importance of balance in our daily diet. Whether you’re new to TCM or looking to deepen your understanding, this conversation offers a beautiful, accessible approach to seasonal nourishment.

In this episode, we discuss:✨ The foundational principles of TCM and how they relate to food✨ Key warming and restorative ingredients for winter and early spring✨ Simple meal ideas that support digestion, energy, and overall well-being✨ How to adapt traditional Chinese herbal wisdom to a modern, family-friendly kitchen

Connect with Shirley:

🌿 Website: The Chinese Herbal Pantry🌿 Instagram: @chineseherbalpantry

🌿 Youtube: The Chinese Herbal Pantry🌿 Free Resource for just for our Audience: Winter and Spring Wellness Tips Download Here

If you enjoyed this conversation, please leave a review and share it with a friend who would love to bring more seasonal wisdom into their home.

Welcome to the third season of Rhythm Routine + Reverence!

In this first episode of the season, I share a little bit about how I started babystepping my way to a regular movement practice when my youngest was very little and how it’s slowly become a part of my identity. I offer some of the insights and lessons I’ve learned along the way especially in regards to being really consistent and not viewing exercise as a means to an end but more a lifestyle and core value.

As always, I offer listeners of the podcast 15% off my shop using the code podcast15 at the check-out store.meaganrosewilson.com

In this episode, I speak with Briar Culbert, a mother, a dedicated partner, and a nature lover. Briar is a Registered Psychotherapist with the College of Psychotherapists of Ontario (CRPO) and completed her post-graduate studies in Spiritual Psychotherapy and Spiritual Direction. Her background in movement, biochemistry, and ceremony helps her foster a truly holistic and integrative approach with clients. Briar's aim through all of her work is to provide a supportive environment for each individual's healing - whether she's working with a client one-on-one or leading a group. Briar works to ask the right questions, guiding you on your journey of growth and change.

Briar's recorded workshops are available for purchase on her website. All workshops are an hour in length and include an companion workbook with journal prompts and notes to expand on the workshop's details. Her reparenting and anger workshops are both popular ones for the parents she supports!

You can learn more about Briar and her offerings here.

You’re invited

Hearth and Heart: Setting Intentions for 2025. Sunday December 29th, 3pm EST.

Join me for an hour long journaling session where we’ll plant seeds for your most intentional year yet. I’ll share some reflective prompts, play beautiful music and together we’ll explore what your soul is longing for this year. We’ll focus on two themes:

* SELF: body, mind and spirit and

* HEARTH: home, family, rhythm.

Workshop for paid subscribers.

This episode features Ali Miles an Advanced Sports Dietitian and the founder of Fuel School. She is an Advanced Sports Dietitian and Accredited Practising Dietitian with extensive qualifications and experience in elite performance nutrition.

For the past nine years, Ali has been the performance dietitian for the Olympic Winter Institute of Australia and has supported our Australian athletes during the recent 2022 Winter Olympic Games in Beijing, China and the 2018 Winter Olympic Games in Pyeong Chang, South Korea. She is also the performance dietitian for the Sunshine Coast Lightning Netball Team and from 2015-2023, Ali held the role of senior performance dietitian at St Kilda Football Club followed by North Melbourne Football Club.

Ali is trusted by many of the world’s best athletes and teams to deliver proven performance nutrition strategies that are smart, strategic and cutting-edge, all while being realistic and embracing the essential human element within high-performance environments.

Now, Ali is focused on sharing her wealth of experience with the next generation of athletes. She created Fuel School, an online performance nutrition hub designed to empower teenage athletes with the knowledge and confidence to fuel their goals. Fuel School bridges the gap between elite-level nutrition strategies and practical, accessible advice, helping young athletes maximise their potential in sport, school, and life.

Resources mentioned in this episode

Fuel School my online performance nutrition membership platform, which is dedicated to empowering teenage athletes to respect their bodies and fuel with confidence so that they reach their potential in sports, school and life.

Free Masterclass “Are you Eating Enough?”

Other links to support you

Nourish + Thrive eMag: As each season turns get fresh ideas and links to family-friendly recipes and meal planning resources straight to your inbox. Each seasonal eZine will help you plan and serve macro-balanced, nourishing and kid-friendly meals.

All paid Substack subscribers get the seasonal copy of Nourish + Thrive sent to their inbox.

Subscribe now

For Black Friday week the entire shop including Winter in the Home, Creating a Digital Family Calendar, Note Taking for the Organized Family and the GOLDENTIME Journal are 20% off. Check out the sale here.

In this episode I explore practical tips and meaningful ways to prepare your home for the transition from late autumn to winter, creating a cozy, safe space for the season ahead.

Here are the resources + links I mentioned through this episode:

Simple Preparations for Lantern Walk

Storing your Children's Books by Season

Waldorf and Nature Inspired Picture Books

Podcast episode with Eva-Maria Smith on Creating Hygge in the Home

https://podcasts.apple.com/no/podcast/slow-living-and-hygge-with-eva-maria-smith/id1674845485?i=1000637338150

My Courses

Winter in the Home

Digital Notetaking for the Organized Family

Waitlist for GOLDENTIME Collective Radiance January 2025 Cohort

Use coupon code podcast15 for 15% off everything in the store

If you's like to support my work and think a friend of family member would enjoy this episode please share with them or leave a review!

In this episode I go over what my personal morning routine looks like- what the essentials are, why they're important to me and how they're backed by research.

Below are some of the Resources mentioned in the show:

The GOLDENTIME Journal

GOLDENTIME Collective Radiance

Opal Screen Blocking App

The Artist's Way by Julia Cameron

Pray As You Go daily podcast + App

My Morning Favourites on Amazon

As a listener feel free to use podcast15 for 15% off the shop!

In this episode, I speak with Katie Rose. Katie is a yoga teacher, ayurveda guide, doula, and author with over 25 years of experience in the wellness world. Her popular online courses have helped hundreds of women from all over the world empower themselves.

She is the founder and host of the annual Bhakti Women Online Yoga Summit and the author of several internationally available books, including ‘Mindful Living’ (Rockpool Publishing) and ‘The Yoga of Birth.’ Most recently, she authored 'Trust Life, Trust Yourself, Find Peace' (published by Affirm Press).

She also happens to have been my very first in-person spiritual mentor- learn more about this story in the episode.

Katie helps women move from feeling stuck and overwhelmed to living vibrant, creative, and abundant lives. She lives in Sydney, Australia, with her five children in a loud and busy household, where her meditation practice keeps her sane!

• Bhakti Club


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• Women's Wellness Mini Course


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• Exclusive GoldenTime waitlist invite!

In today's episode, I speak with Bryce Reddy the creator of the popular IG account @mombrain.therapist.

We talk about creating conscious and intentional screen time limits for both children and their parents. The bones of her message are that screentime boundaries and wellness start with us. We must model healthy screen use to ensure our children develop mindful habits themselves. She offers many ways we can begin checking in with ourselves and our children to strike a more healthy balance between virtual and real-time.

Check-In Questions if you're beginning to feel screen use is being relied on too much in your home:

• Are we, or the kids, neglecting responsibilities in favour of screens?


• Are we leaning more into online relationships and pulling away from in-person relationships?


• Are we losing more time than we would like on our screens?


• Are we losing self-care tasks?


• Have I stopped doing other activities that I previously enjoyed?


• What's behind the uptick too? Are there potential mental health issues? Anxiety? Bullying?


• Are we spending enough time together as a family? Am I pervading family activities?

Bryce's offerings

Over the Influence Challenge

Digital Guidelines for the Whole Family only $12

Summer in the Home

Use code podcast15 for 15% off