It’s the Season 4 finale and my 44th birthday... so we’re going big! In this bumper birthday edition of Snackable Selfcare Soundbites, I’m reflecting on what’s been a transformative 10 weeks of micro-habits, mindset shifts, and hormone-supportive self-care for busy mums (like me!).

This episode recaps the powerful, science-backed habits we built this season, from 1-minute meal prep hacks and walk-and-talk mental resets, to skincare rituals with breathwork, protein-first eating for hormone balance, and adaptogenic support for stress resilience. We dove into shower meditations, emotional strength training (hello toddler lifting!), and the surprising power of saying “I’m really great, thanks.”

Most importantly, we explored the psychology of habit scaffolding and how linking small acts of self-care to your existing routines can help reduce stress, balance hormones, and support emotional wellbeing in the midst of motherhood, work, and perimenopause.

Whether you’re managing burnout, building healthier habits, or just trying to feel more like yourself again, this episode is your reminder that small steps make a big difference. You’ll also hear about the importance of family affirmations, nervous system regulation, and why these seemingly “snack-sized” rituals are actually rooted in powerful science.

Join me as I celebrate turning 44, share what I’m working on in this next season of life, and thank you for walking alongside me!

School mornings are chaos, the lunchboxes are questionable, and you’re already late...again! But what if just 5 seconds could change the energy of the whole day?

Discover my personal family mantra - a quick morning affirmation that rewires little brains (and big ones) for confidence, connection, and calm. Backed by brain science and soaked in soul, this hack is short, sweet, and scientifically sound.

Unpack how positive self-talk changes neural pathways and how emotional contagion sets the tone for the day.

Say it with me:

"You’ve got brains, a kind heart, and the very best laugh - now go use them all today."

Feeling foggy, frazzled, or fried? In this episode of Snackable Selfcare Soundbites, we dive into the buzzword that’s actually worth the hype: adaptogens.

You’ve probably heard of ashwagandha or maca — maybe you’ve even seen a dusty jar of Lion’s Mane at your local health store and thought, “Is this mushroom going to make me magical or just broke?” Today, you’ll find out exactly what adaptogens are, why Soviet scientists were obsessed with them, and how to pick the right one for your stage of life — whether you're postpartum, peri, postmenopausal, or just permanently peopled-out.

You'll learn:

What adaptogens are (and why they’re nature’s answer to burnout)

The science behind how they balance stress hormones, sharpen your brain, and clear that 3pm brain fog

Which adaptogens work best for postpartum mums, busy women, and women in perimenopause or beyond

Easy ways to add them to your day — no potion-mixing required

Plus, we kick things off with your 7-Second Self-Care Reset (jaw unclenched yet?).

Because real self-care? Is about doing something tiny that changes everything.

NOTE: I am NOT a doctor, scientist, naturopath or nutritionist. I AM an overwhelmed mum looking for things that might help my sanity. Please listen to your doctor and do your own research before taking any supplements.

Here's a little list of what might work for you at different lifestages:

POSTPARTUM MUMS

• Ashwagandha: Helps calm that tired-but-wired feeling, supports better sleep, and reduces anxiety.

• Reishi: A gentle, immune-supporting mushroom that helps with emotional balance.

• Lion’s Mane: Think “mum brain who?” Boosts cognition and focus.

BUSY, BURNT-OUT MUMS - Yes, that’s most of us.

• Rhodiola: Energy. Focus. Clarity. All in one scoop.

• Ashwagandha (again): Keeps cortisol in check when life feels like a pressure cooker.

PERIMENOPAUSAL WOMEN

Hormones are doing the Macarena — and not in sync.

• Maca: Balances hormones, lifts libido, boosts energy. A bit of an all-rounder TBH

• Rhodiola: Stabilises mood swings, helps with fatigue and brain fog.

POST-MENOPAUSAL WOMEN

• Lion’s Mane: Protects memory and sharpens focus.

• Ginseng: Boosts energy and supports mental performance.

• Maca: Still your bestie for mood and hormonal harmony.

What if one tiny change in how you respond to “How are you?” could actually make you feel better — not just sound better?

In this episode of Snackable Selfcare Soundbites, we’re leaning into a micro-habit that brings balance, builds emotional resilience, and gives your mental health a secret high-five. It’s science-backed, easy to ritualise, and doesn't require even a yoga mat to get you feeling great!

We’ll explore:

• Why language shapes your reality (and your brain)

• How “faking it” can actually make it real

• The ripple effect of positive expression on others (and yourself)

• And how to use this habit as a cheeky anchor when your day is teetering

Plus: your weekly 7-Second Self-Care Reset to unclench, breathe, and actually feel a bit better — no toxic positivity required.

Feeling overwhelmed? This episode introduces the “Three Sounds” habit — a sound-based mindfulness practice you can do (basically anywhere... but we're pairing it with a daily habit so...) in the shower to reset your nervous system and bring your brain back to balance. Backed by science and perfect for busy mums, it’s a 20-second trick that helps you feel better right now — no meditation app required.

You’ll learn:

What the “Three Sounds” habit is

How to do it in less than a minute

The science behind auditory mindfulness and stress relief

A small shift you can repeat daily — with real impact.

No gym? No time? No problem. In this episode of Snackable Selfcare Soundbites, we’re breaking down why functional, weight-bearing movement — like lifting shopping bags or carrying your toddler — is one of the most powerful self-care moves you can make. Backed by science and zero sweat required.

We’ll talk about:

• Why your bones need you to lift things

• How sneaky strength boosts your metabolism and mood

• The brain benefits of squats, groceries, and laundry baskets

• How doing something is better than waiting for the “perfect” workout window

• And why that thing you’ve been putting off (like I did with my Mirena) might just be a 5-minute win

Plus, we start with a brand new Self-Care Reset to help you drop your shoulders, unclench your jaw, and breathe for a hot second.

Because your body? It's the goal and the equipment.

Feeling wired, tired, and reaching for snacks by 10am? In this bite-sized episode of Snackable Selfcare Soundbites, we reveal the easiest micro-habit ever: eating one bite of protein before your morning coffee or carbs. Sounds simple, but the science is fascinating — this trick can curb cravings, balance blood sugar, and even boost your mood.

We’ll break down the research from top universities, explain how this habit rewires your brain and your self-worth, and give you real-life ways to make it work (even when you’re packing lunchboxes with one hand and holding a mascara wand with the other).

If you want to stop running on fumes and start feeling fuelled — in under 5 minutes — this one’s for you. Listen now!

In this bite-sized episode of Snackable Selfcare Soundbites, we’re diving into the power of a single, simple micro-habit: skincare breathing... Sounds weird? It is BUT it's powerful! And when done consistently, this moment of calm can transform your nervous system, soothe your stress, and reshape how you see yourself.

Learn the brain science behind deep breathing, to build emotional resilience - all while your serum soaks in. It’s Balance Bucket gold.

If you’ve ever felt like you don’t have time for mindfulness, this one’s for you. No yoga mat required. Just breath, beauty, and a better you — in under 2 minutes.

In this week’s episode of Snackable Selfcare Soundbites, we dive into the second micro-habit of Season 4: the Walk & Talk. It’s a simple, powerful shift - take one phone call a day while walking. That’s it. Whether it’s pacing the garden, strolling the block, or just getting out of your chair, this micro-movement is designed to fuel your Body Bucket without adding anything to your to-do list.

Fresh off a holiday-turned-health-drama (spoiler: Bali + mystery virus = not ideal), we'll gets real about why selfcare is essential, not optional. If you don’t give your body a break, it will force you to take one.

Backed by science, this episode explains how walking boosts creativity, clears brain fog, and supports nervous system health. You’ll learn how pairing movement with everyday habits (like phone calls) can turn passive moments into powerful self-care wins.

This is self-care for mums who don’t have time to “work out”—but still want to feel stronger, clearer, and more like themselves.

The Micro-Habit That Starts It All!

Welcome to Season 4 of Snackable Selfcare Soundbites - your go-to podcast for quick, practical self-care for busy mums. In this episode, we'll kicks off the new season with a powerful (and refreshingly doable) micro-habit: One-Minute Meal Prep.

If you’re a time-poor mum juggling work, kids, mental load, and the crumbs on the car seat, this one’s for you. I break down how prepping just one thing (like boiled eggs, chopped veg, or hummus) on a Sunday can give you a sense of control, confidence, and calm for the week ahead. Can't do Sundays? No worries - squeeze it in whenever you can!

You’ll learn:

Why micro-habits are the secret to long-term self-care success

How to use small wins to feel more productive and grounded

The real reason we’re starting with food (hint: it’s not just about nutrition)

How this tiny action can shift your mindset and your energy in under 60 seconds

This season is all about realistic, no-guilt self-care that fits into mum life without making it harder. Subscribe for weekly micro-habits that help you feel more like you again - because you deserve nourishment, not just another sugary snack.