In the debut episode of 'Two Moms and a Mic,' the hosts, Vicky and Lauren, discuss their paths into health and motherhood from two different locations, Sweden and London. 
The conversation touches on how illnesses can affect family dynamics, with their recent experiences of coping with illnesses at home. They highlight the importance of maintaining good health through nutrition and a positive mindset, as well as accepting and addressing their own needs and emotions in such challenging times. 
Vicky is a certified health and life coach based in Sweden while Lauren, a full-time mom, is based in London. 

00:00 Introduction and Welcome
00:58 Meet the Hosts: Vicky and Lauren
02:15 Dealing with Sickness in the Family
07:43 The Impact of Stress on Health
13:25 The Power of Positive Mindset
13:48 Understanding and Managing Hormonal Cycles
18:06 The Importance of Nutrition in Health
22:03 Conclusion and Wrap-up

This is the end of Mom 2.0 as a solo show. 

I decided to make it a co hosted show with my good friend, Lauren Walding.

Same content, different vibe. Thank you for your support up to this point, I've had a lot of fun doing it and I hope that it has been helpful to you in some way. 

This new version is going to take it to the next level and will serve you in a more powerful way. 

This podcast episode addresses common stresses and pressures associated with the holiday season. The host offers advice on how to handle gifting hassles, potential family discord, and feelings of sadness. She emphasises the importance of maintaining routine, not overindulging in food and drink, keeping blood sugar levels steady, and limiting alcohol consumption. She also stresses the value of finding alone time amidst the holiday chaos. 

Additionally, she touches on the idea of family members knowing different versions of us and how easy it can be to revert to old habits around them. The episode advocates a balanced approach to the holiday season that protects personal health and wellness without sacrificing holiday enjoyment.

00:58 Introduction to Holiday Stress Management
01:16 The Pressures of Gift Buying
01:30 Navigating Family Gatherings
01:46 Dealing with Family Drama
02:03 Emotional Challenges during Holidays
03:00 Maintaining Routine for Stress Management
04:18 Effects of Overindulging in Food and Drink
05:20 Tips for Healthy Eating during Holidays
06:41 Managing Alcohol Consumption
08:06 Finding Personal Time during Holidays
08:50 Conclusion: Integrating Old and New Self

In this podcast, the host discusses the chemistry of happiness, specifically focusing on the neurotransmitters dopamine, serotonin, and endorphins that play a significant role in our mood. She shares insights about our limiting beliefs affecting our perception of happiness and suggests practical methods to enhance the production of these neurotransmitters through quality sleep, nutrition, morning sunlight, maintaining gut health, and exercising. She emphasizes the importance of making better decisions when feeling happy to influence life circumstances positively and change our outlook on the world. The host leaves listeners with a reminder that achieving happiness is in their control, achieved essentially by attending to basic health needs.

00:00 Introduction to the Chemistry of Happiness
01:17 The Struggles of Motherhood and the Pursuit of Happiness
02:40 Understanding the Cycle of Thoughts, Actions, and Circumstances
03:57 The Power of Beliefs and Perception
08:31 The Role of Neurotransmitters in Happiness
09:08 Boosting Dopamine Levels for Motivation
11:37 Increasing Serotonin for Contentment
12:40 Enhancing Endorphins for Mood Boost
13:34 The Relativity of Happiness and the Power of Neurotransmitters
16:25 Conclusion: The Pursuit of Happiness

The episode discusses the host's transition from sunny South Africa to the cold, dark winters of Sweden and the impact it had on her mood and energy levels, potentially leading to Seasonal Affective Disorder (SAD). She talks about the role of hormones such as cortisol, serotonin, and melatonin in maintaining sleep patterns and mood. She suggests three key lifestyle adjustments to help maintain hormonal balance particularly in winter: consistent sleep and waking times, limiting caffeine intake, and eating sufficient protein, especially tryptophan-rich sources. She stresses the importance of exposure to sunlight and maintaining a regular circadian rhythm. The tips shared are geared towards helping listeners cope with the winter months without developing SAD.

00:58 Introduction and Personal Background
01:36 Effects of Darkness and Winter on Mood and Energy
02:35 Understanding Seasonal Affective Disorder (SAD)
03:32 Importance of Maintaining a Regular Circadian Rhythm
04:21 How Light and Darkness Affect Hormone Release
04:54 Factors Impacting Circadian Rhythms
05:29 Three Key Areas to Focus on for Hormone Balance
05:39 The Importance of Consistent Sleep-Wake Times
07:40 Understanding the Role of Caffeine in Hormone Balance
10:23 The Role of Protein Intake in Regulating Sleep-Wake Cycle
11:52 Conclusion and Final Tips for a Happier Winter

Defying New Year Resolutions: Start With Small Changes Now

In this episode, I discusses the issue of New Year's resolutions and the propensity for people to abandon them shortly after the new year begins. Less than 10% of people actually complete their resolutions according to a 2016 study. I introduce the concept of 'small change' from the book 'Atomic Habits', promoting the idea of improving one's life by 1% each day. This less overwhelming approach encourages people to stretch their comfort zones gradually, and over time the small changes compound into significant improvements. I underscore the importance of starting this process now, before the new year begins, as a shift in approach towards consistent and sustainable self-improvement.

00:58 Introduction
01:03 The Problem with New Year's Resolutions
01:54 The Statistics of Failed Resolutions
03:03 The Importance of Keeping Promises to Ourselves
03:57 The Power of Small Changes: The 1% Rule
04:45 The Comfort Zone Dilemma
05:41 The Impact of Small, Consistent Changes
06:24 The Misconception of Big Changes
06:55 The Power of Patience and Consistency
08:13 The Benefits of Starting Now
08:26 Conclusion: New Day, Improved Me

The episode delves into the 90-second rule coined by brain scientist, Dr. Jill Bolte Taylor, which signifies that our physiological response to an emotion lasts for 90 seconds. 

The speaker discusses how persistent emotions are often a result of us replaying a triggering event in our thoughts, rather than the original situation. 

The speaker also reflects on the lack of emotional education in schools and stresses that understanding our emotions and hormones, and how they impact us, is crucial for our wellbeing and self-awareness. It is suggested that by taking control of our emotions, we can better teach our children to do the same.

00:58 Introduction to the Episode
01:21 Understanding the 92nd Rule
02:42 How Emotions Persist Beyond 90 Seconds
03:35 The Power of Thoughts and Emotions
03:56 The Impact of Negative Thought Loops
04:51 Taking Responsibility for Our Emotions
05:53 The Importance of Emotional Education
07:10 The Role of Parents in Emotional Education
08:57 Understanding Emotions and Hormones
09:24 Teaching Kids About Emotions
09:54 Breaking the Cycle of Negative Emotions
10:59 Dealing with Emotions Effectively

In today's episode, you're going to learn how your emotions and stress levels shape your perception of the world. We'll delve into the power of emotional resilience and explore how different individuals can perceive the same situation in vastly different ways. Join me as I discuss the impact of emotions as filters and discover how you can choose to see the world in a new light. It's all about understanding the intricate connection between emotions and perception, and how embracing diverse perspectives can enrich your life. Stay tuned for a deeper dive into the fascinating world of human perception and emotional resilience.

In this special 30th episode of Mom 2.0, 
I'm excited to explore a topic that's close to every mom's heart: managing our energy while juggling the demands of motherhood. 

It's not just about getting more sleep; it's about understanding the complex interplay of factors that affect our daily vitality.

Join me as we delve into the web of stress, hormone levels, nutrition, movement, and sleep, and how they all connect to determine how we feel throughout the day. We'll discover why the quality of sleep matters just as much as the quantity.

Have you ever wondered why you might feel more alert after a night of interrupted sleep compared to a full night's rest? I dug into the science behind it, and I'm excited to share my findings.

If you're a mom searching for more energy and balance in your life, this episode is a must-listen. I'll provide practical tips and strategies to help you unlock your energy potential and maintain a healthy equilibrium between the demands of motherhood and your personal well-being.

Join me for another insightful episode of Mom 2.0, and let's navigate the beautiful chaos of motherhood while striving to be the best versions of ourselves.

Join Hormone Balance Mastery TODAY!

Watch the Replay

In this episode of Mom 2.0, I recap the live training on hormone balance. Drawing from my personal journey of rediscovering energy and vitality, I reveal the transformative impact of syncing daily activities with your natural hormonal fluctuations. 
Join me as I discuss the profound influence of this practice on mood stability and overall well-being. Learn how to harness the potential of cycle syncing to unlock a more harmonious and fulfilling life. 
Tune in for practical insights and actionable tips that can kick-start your journey towards hormonal bliss. 
Don't miss this enlightening conversation that could revolutionise the way you approach wellness. If you're ready to reclaim control of your life and embrace a newfound sense of balance, this episode is a must-listen!Stay tuned for more empowering discussions on nutrition, stress management, and holistic well-being. Make sure to check out the episode description for resources and links mentioned in the show. Subscribe now and embark on a transformative path to a healthier and more energized you.Join me next week as we explore more strategies and insights on nurturing a balanced and fulfilling lifestyle. Together, we can empower ourselves to become the best versions of who we truly are.