Ever feel like your brain has 137 tabs open — doctor’s appointments, school emails, meal planning, work deadlines, and remembering who needs new socks? That’s the mental load, and it’s freaking exhausting.

In this episode of Wellness for the Grown-Ass Woman, I’m breaking down:

• Why the mental load feels heavier than ever right now

• How to stop being the family’s human sticky note

• Communication strategies that actually get you help (without the guilt trip)

• The little things you can do to clear space in your brain — from turning off notifications to saying no to the stuff that doesn’t matter

👉 Plus, in this week’s Trend or Trash, I’m spilling on adaptogens. Are they the secret weapon for stress, or just another $40 powder collecting dust in your cabinet?

Baby Step of the Week: Turn off one category of notifications and see how much calmer your brain feels.

You are not the only one carrying this load — and you don’t have to do it all alone. Let’s talk about how to make your life feel lighter, one baby step at a time.

Let's talk about the unsexy truth of getting results: most progress happens in the boring, mundane moments that nobody posts about on Instagram. While we're chasing the next exciting workout or trendy superfood or supplement that promise overnight results, real change is happening in the daily habits that feel so ordinary we barely notice them.

This episode is about making peace with the fact that transformation isn't glamorous - it's repetitive, predictable, and yes, sometimes boring as hell. And that's exactly why it works.

This Week's Baby Step

Pick one boring but important habit and commit to it for seven days straight. Not because it's exciting, but because it matters. Think: drinking water when you wake up, taking a 10-minute walk after lunch, or going to bed at the same time every night.

Trend or Trash: Creatine

Is it really just for body builders to get that "pump"? More and more research is being done on this supplement and it may be one that's actually great for you.

Check out the Supp Co site/app that will analyze your supplements, give recommendations for your "stack" and provide quality ratings and metrics so you can make sure you're getting something that will actually make a difference and not a bunch of fillers and fluff.

Ever feel like you're holding yourself and your body to the same expectations as when you were 20 and childless and had all the time in the world? Yeah, me too.

Listen in for real talk on how we can let go of that so we can show up fully for what's important to us right now, in THIS era. Taylor swift has the right idea, ya know.

Download my "Oh Shit Handbook" for when life happens, shit hits the fan, and you're having a hard time finding your bearing again. This guide will walk you through step by step to show you how.

As always, thanks for being here and if you found this episode or show helpful in anyway, feel free to share with your friends or leave a rating or review!

You're awesome. We got this.

You ate the cookie, felt bad, so ate another and another...and another.

You missed a workout because one of the kids was up all night so you decided to punish yourself by doubling up the next day or worse, throwing in the towel completely.

If you've ever found yourself stuck on the hamster wheel of the infamous wellness wagon, then this is the episode for you.

Learn why you're not alone in this and you're actually VERY normal.

Gain new insight and ways to stay out of this way of thinking and take away tips to help you stay more consistent than perfect.

Baby Step of the Week: Set your Good, Better, & Best Bars.

Trend or Trash: Do I really need to walk 10,000 steps a day?!

You're awesome. We got this.

Time for some tough love. I'm dropping seven truth bombs that might sting but could actually change your life. Because the best advice will usually piss you off at first. We're getting brutally honest about the lies we tell ourselves.

If you're tired of making excuses and ready for real talk that leads to real results, this episode is for you.

• Why you don't need another meal plan (you need to actually do something)
• The truth about being "too busy" vs. having shitty priorities
• How your environment is sabotaging you
• Why you're overestimating your healthy eating and exercise
• How "health foods" are often junk with better marketing
• Why that daily glass of wine is killing your progress
• Stop waiting for permission that's never coming

Baby step of the week: Track everything that goes in your mouth for 3 days. Everything. The handful of goldfish, the taste tests, the wine. Don't judge or restrict - just get honest about what you're actually consuming.

TREND - but skip the 5 AM club BS. Start with 15 minutes of simple, consistent habits instead of Instagram-worthy routines.

Ready for more real talk? Subscribe and leave a review if this episode called you out in the best way possible.

To checkout my favorite workouts, nutrition plans, & supplements that make staying consistent with my health easier, go here -> BODi

Podcast listeners get 15% of with code SHANNONT3BODI !

Tired of setting goals that fizzle out by week three? This episode is your permission slip to ditch the unrealistic pressure and build something that actually sticks. I’m walking you through The Grown Woman Game Plan — my 4-part, no-BS framework that helps you follow through in a way that feels sustainable, not soul-sucking.

We’ll break down how to:
✅ Get clear on what you actually want
✅ Build competence (aka stop Googling every five seconds)
✅ Create consistency that works in real life
✅ Grow confidence by doing the damn thing — imperfectly

If you’re ready to stop starting over and start trusting yourself again, hit play.

🍼 Baby Step of the Week: Be honest with yourself: what do you actually want, and what’s one small action that proves it today?

Chapters

00:00 Introduction to Goal-Oriented Action

08:11 Step 1: Gain Clarity on Your Goals

13:43 Step 2: Learn Competence for Achieving Goals

20:47 Step 3: Build Consistency in Your Actions

26:04 Step 4: Gain Confidence Through Progress

28:45 Introduction to Wellness and Support

29:14 Encouragement and Taking Baby Steps

Look, not every wellness trend is total BS — some of them actually have some science behind them and might make you feel better in real life. In this episode, I’m breaking down a few of the buzziest wellness habits like cold exposure, time-restricted eating (a.k.a. intermittent fasting), red light therapy, and more… but with zero gatekeeping and a whole lot of real talk.

We’ll talk about:

• Why cold showers & saunas aren’t just a TikTok stunt

• How red light therapy might help with mood, energy, and skin (but don’t expect miracles)

• Intermittent fasting — who it can help, who it can stress out, and what I actually recommend

• The power of building basics first, before buying fancy gadgets

Whether you’re wellness-curious or just tired of wasting money on things that don’t work, this one’s your no-BS breakdown of what’s worth trying — and how to do it in a way that actually fits your life.

Baby Step of the Week: Pick one new thing to try — cold rinse at the end of your shower? Waiting an hour before breakfast? A short morning walk? Start small and see how you feel.

Links I mentioned:

Weighted vest

OmniLux Red Light Mask

SuppCo: Supplement tracker app

Feel like you’re constantly chasing the next “must-do” wellness trend — only to end up broke, burned out, and still tired? You’re not alone. In this episode, we’re calling out the trends that are all hype and no help. From overpriced greens powders to 3-hour morning routines, you’ll get honest, research-backed takes on what’s actually worth your time — and what’s just wellness BS.

Grab your iced coffee and get ready to toss the fluff. Spoiler: you don’t need celery juice or ACV shots to feel better — you just need to stop doing sh*t that doesn’t matter.

Baby Step of the Week: Make your own “keep or toss” list of 3 wellness habits and cut the ones that aren’t serving you.

Disclaimer: This podcast is for educational and entertainment purposes only. It is not medical advice and is not a substitute for personalized care from a qualified healthcare provider.

Midlife, metabolism, and why it’s not all in your head.

If you've been wondering why your body suddenly feels unfamiliar — the brain fog, the weight gain, the exhaustion — you're not alone. And you're definitely not doing anything wrong.

In this first episode of Wellness for the Grown-Ass Woman, we're getting back to real life and having the honest conversation most women in midlife are craving. We’ll talk about the shifts happening in your body (yep, they’re real), why it’s not your fault, and what you can actually do to feel better — one small step at a time.

You’re not broken. You’re just in a season that deserves better answers — and that’s exactly what you’ll find here.