Thrive Mama Podcast | Nutrition for Energy, Hormone Balance & Burnout Recovery in Motherhood

Your energy today… actually started being written last night.And yet so many of us are ending our days scrolling, snacking, pushing through one more task, or finally getting “me time”… at the expense of our sleep. If you’ve ever thought “I know I should go to bed… but this is the only time I have to myself”you’re SO not alone.In this episode, we’re breaking down why you stay up too late even when you’re exhausted, and what your body actually needs in the evening to feel safe enough to rest, restore, and give you real energy the next day.For so many of us, instead of using our evenings for true rest, we fall into collapse - scrolling, numbing out, or squeezing in productivity until bedtime, and then wonder why we wake up still exhausted.Inside this episode, we dive into:Why your nighttime habits are not a discipline problemThe real reason you feel wired and tired at the same timeHow “revenge bedtime procrastination” is actually unmet needs + nervous system overloadThe difference between collapse and true relaxation (and why it matters for your sleep quality)Why sleep isn’t just about hours- it’s about how deeply your body can restoreYou’ll learn:How to create intentional “me time” that actually fills your cup (without wrecking your sleep)A simple way to transition out of “go mode” so your body can wind down naturallyHow to stop working, cleaning, or pushing right up until bedtime (without everything falling apart)Simple circadian rhythm supports (like light exposure, meal timing, and evening cues) that help your body want to sleepSmall, sustainable shifts that improve sleep quality, nervous system regulation, and next-day energyBecause the goal isn’t to take away your “me time.”It’s to help you feel like yourself again...and still get the sleep your body needs.MY GIFT TO YOU... short, simple practice to help your body shift out of stress mode and into deep calm- perfect for your evenings or anytime you feel overwhelmed.Download your FREE Energy Protection Meditation for Busy Moms 👉https://luiawellness.myflodesk.com/energymeditation____________________________________Join Thrive Mama (with a free 2-week trial!)This is where we go deeper- getting you toddler-level energy, peaceful periods, and daily rhythms that keep your cup overflowing, so you can be the badass mom you want to be.Explore Thrive Mama (free 2-week trial) 👉https://thrive-mama.mn.co/plans/1977622?bundle_token=6b0e0e7a54d7a57c67904d00bd7bd897&utm_source=manual_______________________________________________Don't forget to leave a review and subscribe, so you don't miss any future episodes!Happy Thriving!

Today we are joined by special guest Kat Pfeiffer to explore the power of sound, reiki, and nature...and how to weave these tools into modern-day parenting.Kat opens up about the raw, unfiltered reality of early parenthood during COVID- the isolation, the grief, and how that season cracked her open to a deeper relationship with healing, nature, and herself.We explore:✨Nourishment Outside of Our Plate- what it means to be a deeply nourished modern mothers, both through our food and through non-nutrition sources of nourishment✨ Sound Medicine- what it actually is, why it works, and simple ways to bring it into your home and your kids' daily rhythms✨Reiki for Families- how this gentle energy practice can be used with children, and why it's more accessible than you might think✨Farming, gardening, and connecting to the earth- why reconnecting to the soil isn't just about nutrition, it's about reclaiming something ancient in usAt the heart of everything Kat shares is a theme that we all need to hear: we are nature, and nature is always there to bring us home.Whether you're a new parent, a seasoned one, or someone who simply feels like the modern world has pulled you a little too far from what's real, this episode is for you.Connect With Kat 👉 https://calendly.com/earthwalkersedu👉 https://youtube.com/@earthwalkersedu?si=FSQ37Z4bixjnCJ2y________________________________________________________LET'S WORK TOGETHER: → 1:1 root-cause healing for your energy, hormones, and vitality. Holistic wellness to thrive in every season of life. Built by busy moms, for busy moms. 👉 https://calendly.com/luiawellness/luia-wellness-discovery-callConnect on Instagram: @luiawellnessQuestions or aha moments? Drop them in the comments!

If you've ever felt like you're doing everything right and nothing is working, this one is for you.We are going deeeeep (and personal!) in this episode, as I share my own complex journey with weight, body image, and the surprising thing that finally allowed my body release to 40 extra pounds (hint: it wasn't diet or exercise).I open up about:• Growing up in a curvy body and absorbing toxic diet culture from a young age• Years of trying keto, calorie restriction, clean eating, with no lasting results• Healing my hormones and getting my period back through nutrition (but still not losing the weight)• Navigating imposter syndrome as a nutrition professional in a bigger body• What finally changed after years of doing "everything right"• Why weight is a symptom, never a root causeThis episode is NOT a before-and-after story. It's an invitation to look at your weight loss journey through a more grounded, compassionate lens- one that honors your body, while also making space for the sacred journey of feeling at home in your own skin.________________________________________________________LET'S WORK TOGETHER: → 1:1 root-cause healing for your energy, hormones, and vitality. Holistic wellness to thrive in every season of life. Built by busy moms, for busy moms. 👉 https://calendly.com/luiawellness/luia-wellness-discovery-callConnect on Instagram: @luiawellnessQuestions or aha moments? Drop them in the comments!

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You wouldn’t leave the house without checking the weather… so why are you planning your life without checking your internal energy forecast?If you’ve ever felt like your energy is all over the place- on fire one week, on the couch the next- this episode is for you.I’m breaking down how to predict your energy using your cycle so you can stop guessing, start bringing intentionality into your planning, and finally feel more consistent in your routines.Inside, you’ll learn:✨ Why your energy isn’t random (even if it feels like it)✨ How to track your cycle beyond just your period✨ How to use your body’s built-in weather app to plan your weeks with more easeAnd now...let's put this cycle-syncing magic into action!💫 Ready to break out of autopilot and step into your month with intention, aligned energy, and rhythms that actually support you? Join me for a Cycle & Meal-Planning Ritual Workshop to...Break out of reactivity mode and move through your month with intentionAlign your calendar with your cycle's natural energy rhythmsMap a full month of nourishing meals so dinner decision fatigue disappearsReset in a sacred monthly ritual that blends the practical with the magicalSunday, March 29th | $33 Save Your Spot 👇 https://luiawellness.com/ritual

We're out here arguing about seed oils and supplements, but most women are missing the foundational nutrition and lifestyle habits that actually create energy, balanced hormones, and sustainable health.In this episode of the Thrive Mama Podcast, we’re talking about the 6 foundational health basics every busy mom should focus on before worrying about seed oils, detoxes, or expensive supplements.If you’re struggling with low energy, hormone imbalance, burnout, or confusing nutrition advice, this episode is the come-back-to-earth pep talk you need.Inside this episode, we explore:• The real problem with the internet’s seed oil obsession• The 6 core wellness foundations that support energy, hormones, and metabolism• Why supplements won’t fix a weak nutrition foundation• Simple health habits that help busy moms feel better fastIf wellness advice online feels overwhelming, this episode will bring you back to the simple, powerful basics that actually move the needle for your energy, hormones, and health._____________________________________________________Cycle + Meal-Planning Ritual WorkshopSunday, March 29th7:00-9:00pmOnline- ZoomYour monthly planning ritual to break out of chaotic days (or autopilot ruts) and craft a month full of intention, clarity, and aligned flow. Create an intention for your month, map your menstrual cycle onto your real-life calendar, and plan 4 weeks of nourishing, hormone-balancing meals aligned with your cycle, energy, and schedule. Learn more + save your seat 👇https://luiawellness.com/ritual

What if you didn't need a birth plan...because you are the birth plan?In this episode, I’m joined by a nurse midwife to talk about how to truly prepare for birth- mentally, emotionally, and physically. We explore why even the best birth plan can leave us feeling disempowered and disembodied during one of the most powerful portals of our entire life. We dive into embodied birth, nervous system regulation during labor, partner support, postpartum preparation, and what to do if you didn’t have the empowering birth experience you hoped for.We also explore birth culture, perimenopause, and the deeper identity shifts that happen when we cross into motherhood.If you’re pregnant, planning to be, healing from a past birth, or just wanting to understand your body and hormones on a deeper level- this conversation will expand you.If this episode resonates, rate and subscribe to the Thrive Mama Podcast so you don't miss a single episode! And be sure to leave a comment with your biggest takeaway from today's conversation. I’d love to hear what landed for you. ________________________________________________Connect With Kara -https://www.karamears.com/Follow Kara on Instagram- https://www.instagram.com/karamears.midwife/

Eating out doesn't have to wreck your energy, hormones, or gut health. In this episode, we are explore the frameworks and simple strategies that allows us busy moms to navigate menus with ease (and energy), without sacrificing our health goals.We cover:The difference between convenience meals and experience mealsThe 4-part framework for ordering with balance and confidenceHow to center your health without restriction or food guiltExactly what I order at common chains and types of restaurantsEating out isn't the problem. But eating out without intention can be...so dive into this episode and build out your thriving toolbox!Be sure to share this episode with your mama bestie, and subscribe to the show so you don't miss an episode! _________________________________Instagram- @luiawellness

Fertility isn’t just about getting pregnant- it’s about life-force energy, hormones, gut health, and nervous system balance.In this conversation with Ayurvedic doctor Madison Waggoner, we unpack how stress, digestion, metabolic health, and birth control impact your fertility- and what high-achieving women can start doing now to support long-term thriving. ________________________________________Connect With Madison 👇https://www.shriwellness.com/Take the Fertility Type Quiz 👇https://subscribepage.io/fertilitytypetestFollow Madison on Instagram 👇https://www.instagram.com/shriwellness

The world feels heavy right now, and taking care of our health can feel impossible, or even selfish. So in this episode, we're exploring why reclaiming our health and energy is actually one of the most powerful things we can do right now.We’re talking about how your energy ripples into your children, your community, and generations to come. Why joy is resistance. How oppressive systems benefit from your depletion. And how small, consistent “drops” of health rebuild your capacity so you can actually create change.What is landing with you from this conversation? Drop a comment below or send me a DM on Instagram @luiawellness ❤️_________________________________________________Now Open: Three spots for 1:1 health coaching (only open a few times a year!)This is a focused 1:1 journey for busy, devoted moms who want vibrant energy, healed hormones, and sustainable health that actually fits into real-life motherhood, through holistic, functional nutrition, nervous system healing, and ritual magic. This personalized, 12-week health journey is for moms who are ready to feel better fast and includes:Personalized Deep-Dive Intake process to get deep clarity on your health history, goals, symptoms, and potential root causes of your energy & hormone challengesWeekly 45-minute coaching sessions to anchor you into focused, personalized health transformation through targeted nutrition supports and deep nervous system reprogramming for lasting changeAsynchronous coaching between sessions to build momentum, provide personalized problem solving (no more figuring it out alone for 10pm google black holes!), and sustainable healingLifetime access to Ritual Library & Guided Meditation Library for lasting health, vitality, and subconscious rewiring in your nervous system and health identityThis coaching journey is $2,000, or 3 payments of $699. There are 3 spots available and we start the week of February23rd!Schedule a free discovery call to explore more & see if we are a good fit 👉 https://calendly.com/luiawellness/luia-wellness-discovery-call

If you’re trying to eat healthier but feel stuck because your kids are picky, your partner isn’t on board, and dinner already feels like the hardest part of the day, this episode is for you!So many moms on a health journey feel trapped between wanting more energy and keeping the peace at the table. You know what would support your hormones, blood sugar, and nervous system… but instead, you’re defaulting to the lowest-effort meals because you’re maxed out, tired, and don’t want to make two dinners or fight with your kids.In this episode, we’re talking about why trying to change your family’s eating habits at the same time you’re trying to change your own is keeping you stuck- and how to step out of the cycle without guilt, pressure, or perfection.This is not about forcing your kids to eat vegetables or convincing your partner to care about nutrition. It’s about releasing control, meeting your own needs first, and building sustainable habits inside real motherhood.In this episode, we cover:Why eating healthy feels impossible when your family isn’t on the same pageThe self-sabotage trap so many loving moms are falling intoTaking care of your own health without the power struggles, teaching your kids to have a healthy relationship with foodWhy you don’t need your family’s buy-in to start feeling better in your bodySimple, realistic strategies for nourishing yourself without cooking separate meals_________________________________________________Now Open: Three 1:1 Energy & Hormone Coaching spots!This is a focused 1:1 journey for busy, devoted moms who want vibrant energy, healed hormones, and sustainable health that actually fits into real-life motherhood, through holistic, functional nutrition, nervous system healing, and ritual magic. This personalized, 12-week health journey is for moms who are ready to feel better fast and includes:Personalized Deep-Dive Intake process to get deep clarity on your health history, goals, symptoms, and potential root causes of your energy & hormone challengesWeekly 45-minute coaching sessions to anchor you into focused, personalized health transformation through targeted nutrition supports and deep nervous system reprogramming for lasting changeAsynchronous coaching between sessions to build momentum, provide personalized problem solving (no more figuring it out alone for 10pm google black holes!), and sustainable healingLifetime access to Ritual Library & Guided Meditation Library for lasting health, vitality, and subconscious rewiring in your nervous system and health identityThis coaching journey is $2,000, or 3 payments of $699. There are 3 spots available and we start the week of February 16th!Schedule a free discovery call to explore more & see if we are a good fit 👉 https://calendly.com/luiawellness/luia-wellness-discovery-call

Join us LIVE on Monday, January 12th for Ignite Your Energy- a free health & energy ritual workshop, where we blend functional nutrition with ritual magic to spark your body back to live for the year to come. This ain't your fluffy webinar or lecture, babe. This is an interactive, joyful ritual to tap into your body, intuition, and life-force energy...and have some f*cking fun while doing it.Replay availabble!Save Your Spot 👉https://courses.luiawellness.com/ignite

Take the Energy-Stress Archetype Quiz 👇https://www.tryinteract.com/share/quiz/69583f3b5b21b900151cca36We think we just need more energy...but lasting vitality actually comes from understanding the intersection between your sneaky stressors and energy patterns.Discover your unique Energy Archetype and get clear on what this season of life actually needs to thrive.Join Energy Unlocked- the free, private podcast series to reignite your energy and build a foundation of thriving for your most healthy, vibrant year yet! Live through 1/15.Start Listening 👉 https://courses.luiawellness.com/energyunlocked__________________________________________________________FREE live ritual workshop- Ignite Your Energy - Health & Energy Ritual Workshop. Spark your body back to life through functional nutrition and ritual magic...and have some f*cking fun while doing it.Save your spot 👉 https://courses.luiawellness.com/ignite

In this special Year Ahead Tarot Reading for Health & Wellness, I’m pulling the cards to tune into the energetic themes, invitations, and focus areas your body is asking for this year - especially around energy, health, habits, and self-care.Tune into this channeled reading for guidance, direction, and advice to unlock next level health and thriving in 2026.See the full reading (and images!) over on Instagram 👉https://www.instagram.com/luiawellnessEverything for this year points to nourishing ourselves first, pouring from a place of overflow, and leaning into ease, flow, support, and fresh starts. And Energy Unlocked is the perfect place kick off your year of health and thriving.This free, private podcast is the perfect place to kick off your year of health and thriving - laying the foundation for healing your hormones, sustainable energy, healthy routines, and a family that feels more regulated because you are.Only available for a limited time- start listening here 👉https://courses.luiawellness.com/energyunlocked____________________________________________And when you’re ready for full-spectrum support - nutrition, hormones, nervous system healing, and real-life implementation - your next step is Thrive Mama, my signature space for moms who are done surviving and ready to actually thrive in their bodies.Explore Thrive Mama here 👉 https://courses.luiawellness.com/thrivemama

Let’s ditch the resolutions and tap into a more fun, flowy, actually aligned way to set goals for the new year.Because I don’t know about you…but 2026 is about to be my most vibrant, joyful year yet ...and I’m not getting there by forcing, restricting, or white-knuckling my way through another January.This Anti-Resolution Reset started as a daily email mini-series, and I decided to bring it here so you can listen, feel into it, and engage in whatever way fits your real life best.✨ Today it's all about integration- and choice. Bringing this journey from insight down into actual supported momentum.Over the last six days, you’ve:clarified how you want to feellearned to listen to your body and intuitionchosen a Word of the Year as an anchoridentified your energy leaks & health blocksand explored what real support could look like✨ Today, we’re zooming out and asking the big question:How do you take everything you’ve uncovered, and actually live it in your body, your energy, and your real life in 2026?This is where Energy Unlocked comes in.Energy Unlocked is the bridge from this inner work to true sustainable health and energy inside of motherhood. It's the next (FREE) step for mamas who are done DIY-ing their health, done surviving on caffeine and stress hormones, and are ready to feel energized, vibrant, and actually supported for the long haul. Inside Energy Unlocked, we focus on:nourishment that actually stabilizes your energynervous system support so your body feels safe enough to changesimple rhythms and systems that fit real life (especially motherhood)why your "healthy changes" never stuck in the past, and how to make this year different.👉 Get instant access to Energy Unlocked here:https://courses.luiawellness.com/energyunlockedBonus episodes now live- build the bridge into your most vibrant, healthy, alive year yet!Limited-time private podcast- available until 1/15___________________________________________________✨ Prefer to read instead of listen?You can dive into all of the reset emails right here- and make sure you’re subscribed so the rest of the series lands straight in your inbox.DAY 1 →⁠⁠https://view.flodesk.com/emails/69405e46adb0cc78d7b2e1d6⁠⁠DAY 2→https://view.flodesk.com/emails/6940657a41fc00a4e1f75a99DAY 3 →https://view.flodesk.com/emails/69406b5d45cdc3ce76da97dcDAY 4 →https://view.flodesk.com/emails/694075c5492e1e2c8c48f5cbDay 5 →https://view.flodesk.com/emails/6941aa50bff9b3b4165164b9Day 6→https://view.flodesk.com/emails/6942d248ca45a18ca01cd2ac_______________________________________________JOIN THE EMAIL FAM (where the real magic happens)✨https://luiawellness.com/⁠⁠Alright- let’s get into it 🤎

Let’s ditch the resolutions and tap into a more fun, flowy, actually aligned way to set goals for the new year.Because I don’t know about you…but 2026 is about to be my most vibrant, joyful year yet ...and I’m not getting there by forcing, restricting, or white-knuckling my way through another January.This Anti-Resolution Reset started as a daily email mini-series, and I decided to bring it here so you can listen, feel into it, and engage in whatever way fits your real life best.Each day you’ll see a new daily episode drop, each one with a simple, aligned action step designed to help you walk into 2026 feeling clear, energized, and actually supported in your dreams and goals.✨ Today, we’re building bridges between the blocks and our word of the year...what would it look like to be truly supported and sustained in our health intentions for the year?It's time to bring all this inner work down into our real lives, and get clear on the rhythms, habits, and supports that we need to build in to support our true desires for the year ahead.And if you're feeling stuck, or like you can't quite see how to make this work in your real life, I'd love to hear from you! Let's figure this out together.You can:✨email me at ⁠⁠[email protected]⁠⁠, or✨slide into my DMs on Instagram @luiawellness________________________________________________✨START LISTENING TO ENERGY UNLOCKED✨https://courses.luiawellness.com/energyunlockedBonus episodes now live- build the bridge into your most vibrant, healthy, alive year yet!Limited-time private podcast to rebuild your energy & unlock sustainable vitality in motherhood- available until 1/15___________________________________________________✨ Prefer to read instead of listen?You can dive into all of the reset emails right here- and make sure you’re subscribed so the rest of the series lands straight in your inbox.DAY 1 →⁠⁠https://view.flodesk.com/emails/69405e46adb0cc78d7b2e1d6⁠⁠DAY 2→https://view.flodesk.com/emails/6940657a41fc00a4e1f75a99DAY 3 →https://view.flodesk.com/emails/69406b5d45cdc3ce76da97dcDAY 4 →https://view.flodesk.com/emails/694075c5492e1e2c8c48f5cbDay 5→https://view.flodesk.com/emails/6941aa50bff9b3b4165164b9JOIN THE EMAIL FAM (where the real magic happens)✨https://luiawellness.com/⁠⁠Alright- let’s get into it 🤎

Let’s ditch the resolutions and tap into a more fun, flowy, actually aligned way to set goals for the new year.Because I don’t know about you…but 2026 is about to be my most vibrant, joyful year yet ...and I’m not getting there by forcing, restricting, or white-knuckling my way through another January.This Anti-Resolution Reset started as a daily email mini-series, and I decided to bring it here so you can listen, feel into it, and engage in whatever way fits your real life best.Each day you’ll see a new daily episode drop, each one with a simple, aligned action step designed to help you walk into 2026 feeling clear, energized, and actually supported in your dreams and goals.✨ Today, we’re getting clear on the energy & health blocks standing in your way- the patterns, habits, people, and expectations that quickly pull you out of alignment and back into survival mode.We're not here to fix (yet)...we are simply getting clarity on the route ahead so that we can gain awareness and start working with our nervous systems and real lives, instead of against them.You can:✨email me at ⁠⁠[email protected]⁠⁠, or✨slide into my DMs on Instagram @luiawellness✨ Prefer to read instead of listen?You can dive into all of the reset emails right here- and make sure you’re subscribed so the rest of the series lands straight in your inbox.DAY 1 →⁠⁠https://view.flodesk.com/emails/69405e46adb0cc78d7b2e1d6⁠⁠DAY 2→https://view.flodesk.com/emails/6940657a41fc00a4e1f75a99DAY 3 →https://view.flodesk.com/emails/69406b5d45cdc3ce76da97dcDAY 4→https://view.flodesk.com/emails/694075c5492e1e2c8c48f5cbJOIN THE EMAIL FAM (where the real magic happens)✨https://luiawellness.com/⁠⁠Alright- let’s get into it 🤎

Let’s ditch the resolutions and tap into a more fun, flowy, actually aligned way to set goals for the new year.Because I don’t know about you…but 2026 is about to be my most vibrant, joyful year yet ...and I’m not getting there by forcing, restricting, or white-knuckling my way through another January.This Anti-Resolution Reset started as a daily email mini-series, and I decided to bring it here so you can listen, feel into it, and engage in whatever way fits your real life best.Each day you’ll see a new daily episode drop, each one with a simple, aligned action step designed to help you walk into 2026 feeling clear, energized, and actually supported in your dreams and goals.✨ Today, we’re choosing a Word of the Year, to serve as an aligned north star for the way you want to live, feel, and make decisions in the coming year. This is one of my favorite New Years traditions, and I'm so excited to share it with you. Once you land on your word, I'd love to hear it!Share your word of the year- download the graphic here!https://static.showit.co/file/wkHwBlQASJmZA_lxOBM9yg/296701/anti-resolution_st_your_story.pngYou can also:✨email me at ⁠⁠[email protected]⁠⁠, or✨slide into my DMs on Instagram @luiawellness✨ Prefer to read instead of listen?You can dive into all of the reset emails right here- and make sure you’re subscribed so the rest of the series lands straight in your inbox.DAY 1 →⁠⁠https://view.flodesk.com/emails/69405e46adb0cc78d7b2e1d6⁠⁠DAY 2→https://view.flodesk.com/emails/6940657a41fc00a4e1f75a99DAY 3→https://view.flodesk.com/emails/69406b5d45cdc3ce76da97dcJOIN THE EMAIL FAM (where the real magic happens)✨https://luiawellness.com/⁠⁠Alright- let’s get into it 🤎

This bonus episode is a guided meditation created to support the Anti-Resolution Health & Energy Reset- a mini-series designed to help you step away from pressure-y goals (that don't work anyway) and into an aligned vision for your new year.Drop into this when you want to slow down, reconnect, or come back to your intention for the year._______________________________________________✨Get caught up on the full mini-series!You can explore the full Anti-Resolution Reset emails here:After you move through the guided meditation, I would love to hear about your experience!You can:email me at ⁠⁠[email protected]⁠⁠, orslide into my DMs on Instagram @luiawellness✨ Prefer to read instead of listen?You can dive into all of the reset emails right here- and make sure you’re subscribed so the rest of the series lands straight in your inbox.DAY 1 →⁠⁠https://view.flodesk.com/emails/69405e46adb0cc78d7b2e1d6⁠⁠DAY 2→https://view.flodesk.com/emails/6940657a41fc00a4e1f75a99______________________________________________________JOIN THE EMAIL FAM (where the real magic happens)⁠⁠https://luiawellness.com/⁠⁠Alright- let’s get into it 🤎

Let’s ditch the resolutions and tap into a more fun, flowy, actually aligned way to set goals for the new year.Because I don’t know about you…but 2026 is about to be my most vibrant, joyful year yet ...and I’m not getting there by forcing, restricting, or white-knuckling my way through another January.This Anti-Resolution Reset started as a daily email mini-series, and I decided to bring it here so you can listen, feel into it, and engage in whatever way fits your real life best.Each day you’ll see a new daily episode drop, each one with a simple, aligned action step designed to help you walk into 2026 feeling clear, energized, and actually supported in your dreams and goals.✨ Today, we’re practicing how to listen to your body's wisdom and deep intuition, instead of building goals based on external pressure or metrics.This is all about slowing down to hear the true desires waiting underneath all the noise.FUTURE SELF GUIDED MEDITATION 👇https://open.spotify.com/episode/2omXP72B12uKb9VYDkpHTU?si=HGdjEGVoQ_qfPi52_VfprwAfter you move through the guided meditation, I would love to hear about your experience!You can:email me at ⁠[email protected]⁠, orslide into my DMs on Instagram @luiawellness✨ Prefer to read instead of listen?You can dive into all of the reset emails right here- and make sure you’re subscribed so the rest of the series lands straight in your inbox.DAY 1 →⁠https://view.flodesk.com/emails/69405e46adb0cc78d7b2e1d6⁠DAY 2→https://view.flodesk.com/emails/6940657a41fc00a4e1f75a99JOIN THE EMAIL FAM (where the real magic happens)⁠https://luiawellness.com/⁠Alright- let’s get into it 🤎

Let’s ditch the resolutions and tap into a more fun, flowy, actually aligned way to set goals for the new year.Because I don’t know about you…but 2026 is about to be my most vibrant, joyful year yet ...and I’m not getting there by forcing, restricting, or white-knuckling my way through another January.This Anti-Resolution Reset started as a daily email mini-series, and I decided to bring it here so you can listen, feel into it, and engage in whatever way fits your real life best.Over the next 6 days, you’ll see a new daily episode drop, each one with a simple, aligned action step designed to help you walk into 2026 feeling clear, energized, and actually supported in your dreams and goals.✨ Today, we’re diving underneath what we think we want… and getting honest about why we want it.Because the feeling you’re chasing is the real north star.When you land on your root feeling or emotional driver, I would love to hear about it.You can:email me at [email protected], orslide into my DMs on Instagram @luiawellness✨ Prefer to read instead of listen?You can dive into Day 1 of the Anti-Resolution Reset right here- and make sure you’re subscribed so the rest of the series lands straight in your inbox.DAY 1 →https://view.flodesk.com/emails/69405e46adb0cc78d7b2e1d6JOIN THE EMAIL FAM (where the real magic happens)https://luiawellness.com/Alright — let’s get into it 💛

If you feel fried and your stress is keeping you from feeling the holiday magic...mama, this one is for you. Welcome to Part 2 of the Holiday Energy Thrive-al Guide- today we’re diving into your energetic capacity:✔ stress✔ boundaries✔ nervous system regulation✔ emotional overwhelm✔ people-pleasing✔ how to protect your peace in the busiest season of the yearLet's dive into the tools to stay regulated, present, and start next year from overflow, not depletion.Inside, you’ll learn:✨ How to read your overwhelmed nervous system before you hit the wall✨ Cycle-syncing your holiday expectations + boundaries✨ The boundary scripts every mom needs (without guilt or conflict)✨ The energetic minimums that keep you steady all month long✨ How to protect your peace around family dynamics & emotional labor✨ Why your morning ceremony anchors your entire day✨ Simple afternoon nervous system resets that rebuild capacity✨ How to carve out solo time, even when traveling✨ How to bring back real joy, depth, and connection (not small talk + stress)This is your permission slip to stop waiting until January to take care of yourself.Your energy is sacred. Your nervous system is not negotiable.______________________________________________________________💛 FREE GIFT FOR YOU: ENERGY PROTECTION MEDITATIONDownload your free guided meditation to calm your body, reset your energy, and create a protective boundary around your capacity — perfect for holiday overwhelm.👉 https://luiawellness.myflodesk.com/energymeditation______________________________________________________________🎧 LISTEN TO PART 1:Episode 42: Holiday Energy Thrive-al Guide (Part 1: Nourishment & Body Capacity)Learn the food, mineral, hydration, circadian, and nervous-system-friendly energy tips that support your body from the inside out.________________________________________________________💌 If this episode supported you…Share it with a mama who needs a little nervous system love this season.And tap follow so you don’t miss the episodes that help you return to your energy, your intuition, and yourself.Let's do better than surviving this year, yeah?__________________________________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8...

The holidays can drain your energy fast- but with a few simple nourishment shifts, you can stay steadier, more energized, and meet the demands on your energy with more joy.This episode is Part 1 of the Holiday Energy Thrival Guide (because we are not settling or "survival" any more), and we’re diving into the foundations your body needs to handle the extra stress, stimulation, and emotional load of December.In this episode, you’ll learn:✨ Why holiday crashes really happen (it’s not really your family's fault)✨ The simplest breakfast that stabilizes your mood + energy✨ What to add to your plate to stay fueled (not restrict)✨ The minerals + electrolytes your nervous system needs✨ Pre-event nourishment that creates balance and intentionality (without restriction)✨ How alcohol, sugar, and stress drain your energy- and what to do about it✨ Gentle circadian rhythm supports for winter✨ Nervous-system-friendly energy boosts This is not about being “good" or "consistent".It’s about supporting your body so you can stay present, grounded, and fully alive through the holidays.Next week, Part 2 is all about energy, nervous system support, and boundaries- so make sure you follow and tune in next week for the rest of you "Thrival" guide!If this episode helped, share it with a mama friend who needs some holiday calm. You’re not doing this season alone. 💛 Grab Your Holiday Energy Support Here:✨ Breakfast Guide 👉https://luiawellness.myflodesk.com/sp26luabd0✨ Mineral Guide 👉https://luiawellness.myflodesk.com/cgm9d9r5k4__________________________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

If your mornings feel rushed, reactive, or chaotic- this one's for you. Today we’re giving "morning routines" a major reset so you can start your day grounded, calm, and connected instead of reactive. In this episode, you’ll learn:✨ Why your morning routines have never stuck before...and how to shift it✨ What a true morning ceremony is (and why it’s so much more powerful than a routine)✨ How your nervous system set point forms in the first minutes after waking✨ How the first hour of your day sets up the kind of mom, partner, and human you will show up as that day✨ How to create a morning practice that nourishes your mind, body, and soul✨ The 3-part Magic Morning Formula you can start using tomorrow✨ Why you DON’T need to wake up early or be a “morning person” to make this workThis is not about productivity.This is about presence.This is about reclaiming your mornings as sacred space, so you show up to motherhood feeling regulated, centered, and full of the energy you actually need.______________________________________________________Download Your Free Magic Morning Routine GuideThe busy mom's guide to start your day regulated, connected, and full of the energy you crave.Full of energizing morning ceremony ideas, formulas, examples, and solutions to the common "magic blockers". Download your FREE guide👉https://luiawellness.myflodesk.com/dtldykqiht______________________________________________________Grab Your Free Energy Protection Meditation5 minutes to set your energy, protect your life-force, and set your nervous system "thermostat" for the entire day aheadDownload your FREE meditationhttps://luiawellness.myflodesk.com/energymeditation_____________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam-https://luiawellness.myflodesk.com/q8muv8twjv

If you’ve been trying to change your health but keep getting stuck because your partner isn’t interested, your kids are picky, or you feel like you’re doing it all alone… this episode is the real-talk convo you've been needing.We’re talking about the real reason it feels so hard to stay consistent when your family isn’t on board, and how to shift out of settling for their standard and into choosing your own.You’ll learn how to take aligned action even when no one around you is making changes, and how to root your health journey in what you value instead of waiting for permission or support.Inside, we dig into:Why waiting for your family keeps you stuckThe mindset shift that helps you lead yourself with confidencePractical ways to eat and live healthier without making it a family battleHow to hold your boundaries with love- and without guiltThis is your reminder that you don’t need your family to change for you to change. Your health journey gets to be sovereign, supportive, and aligned with the kind of energy you want for your life.______________________________________________________If you’re ready to get to the root of your energy and wellness gaps and find the 2–3 highest-leverage shifts to finally feel like yourself again, a Spark Session is the perfect place to start.This is a personalized 1:1 health consult where we map out what your body needs to thrive, in a way that fits real-life motherhood.Let's move into the holidays steady, nourished, and thriving.Only available for a limited time!👉https://calendly.com/luiawellness/spark_____________________________________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

Your holistic health seasonal survival (scratch that—thrival) guide to boost your energy, mood, and metabolism through the darker months. Bust the winter blues and learn how to align your circadian rhythm, nourish your hormones, and use the medicine of winter to recharge your body from the inside out.Winter isn’t the enemy- it’s an invitation to slow down, repair, and restore. In this episode, we’re diving into how to work with the season instead of fighting it, so you can finally stop surviving winter and start thriving through it.In this episode, you’ll learn:✨ The real reason your body slows down in winter (and why that’s actually a good thing)✨ The dance between melatonin and vitamin D, and why vitamin D supplements aren't the winter superhero you thought they were✨ The importance of cyclical rest✨ How to train your body to burn fat for warmth & energy✨ Why therapeutic cold exposure can actually boost your energy and mood in a major way✨ The best nutrition shifts for winter to support your metabolism and immune health✨ Rituals and mindset re-frames to reconnect with the rhythm and magic of winterBecause beating the winter blues isn’t about chasing summer energy year long- it’s about syncing with your body’s natural rhythm, nourishing deeply, and finding your vitality even in the dark months.And...who's in for the daily winter walking challenge?? Let me know below!______________________________________________________Download the FREE Magic Mineral Guide to support cellular energy & hormonal balance year-round:👉 https://luiawellness.myflodesk.com/cgm9d9r5k4___________________________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

Motherhood is the ultimate mirror- it reflects everything we’ve outgrown and everything we’re becoming.In this episode, I’m joined by somatic and shadow work coach Emily Young to explore how your nervous system, emotional patterns, and body wisdom hold the keys to real healing and thriving in motherhood.✨ Inside this episode:What somatic healing and shadow work actually mean (and why they’re game-changers for moms)How to break free from urgency, overwhelm, and “do it all” cyclesThe powerful connection between your menstrual cycle, hormones, and nervous system capacityWhy oxytocin, not willpower, is your secret weapon for lasting energy and joyHow to move from survival mode to embodied self-trust without guilt or hustleIf you’ve ever wondered, “Why do I keep getting triggered even though I know better?” or felt trapped in repeating patterns, this conversation will help you reconnect to your body’s wisdom and rediscover your power as a mother and a woman.💛 Meet Emily:Emily Young is a certified Somatic and Shadow Work Coach, mom of three, and former corporate executive turned embodiment mentor. Through her signature Unveiled Method, she helps women heal their nervous systems, integrate their shadows, and step into unshakable self-trust.✨ Connect with Emily:Instagram | @its_emilymichele________________________________________🌙 Want to connect more deeply with your cycle?Watch the Cycle Keepers Workshop Replay, your sacred “period school” for syncing nutrition, energy, and hormones with each phase of your cycle.👉 https://luiawellness.com/cycle-keepers__________________________________________________💫 Ready for personalized support?Book a 1:1 Hormone & Nutrition Deep Dive (Cycle Support Consult) to explore your unique body and create a nourishment plan that actually fits your life.👉 https://calendly.com/luiawellness/spark_____________________________________________Connect with me on Instagram → @LuiaWellnessJoin the email fam → https://luiawellness.myflodesk.com/q8muv8twjv

Let's get real about your options, mama. In this episode, I’m sharing my own birth control train-wreck and unpacking what no one really explains: how different types of birth control impact your hormones, ovulation, mood, and energy. Whether you’re on the pill, an IUD, or exploring non-hormonal options, this deep dive will help you make choices from clarity and empowerment. This isn’t anti-pill or pro-natural only- it’s pro-you. Because your cycle, your hormones, and your energy deserve to be supported, not silenced.You’ll learn:✔️ The real difference between hormonal and non-hormonal birth control✔️ Why ovulation is about more than fertility (it’s a vital sign of health!)✔️ Myth-busting about the IUD and Copper IUD ✔️ How birth control can affect your mood, metabolism, and mineral balance✔️ Simple nutrition and lifestyle ways to support your body- no matter what you chooseI'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!______________________________________________________🌙 Want to connect more deeply with your cycle?Check out the Cycle Keepers Workshop Replay, your sacred “period school” to understand your cycle, sync your nutrition and energy with each phase, and rebalance your hormones from the inside-out.👉 https://luiawellness.com/cycle-keepersReady for personalized support?Book a 1:1 Hormone & Nutrition Deep Dive (Cycle Support Consult) to talk through your options and learn how to nourish your body with or without birth control.👉 https://calendly.com/luiawellness/nutrition-health-coaching-session-clone_____________________________________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

This week, I’m pulling back the curtain and sharing a sneak peek from my private, limited-time podcast Energy Unlocked. This episode dives into one of the most powerful shifts you can make for your energy: learning to work with your cycle instead of against it. If you’ve ever felt frustrated by “inconsistency” or pushed yourself to keep going when your body was begging for rest, this will reframe everything.In this sneak peek, you’ll discover:✔️ Why you’re not meant to be “consistent” like a machine✔️ The difference between linear vs. cyclical energy✔️ The truth about PMS (and how to ease it)✔️ The energetic power of each menstrual phase✔️ Foods + rituals to support your body in every phase🔥 The full Energy Unlocked podcast series is available until October 9th only, along with a free Telegram community for extra resources, coaching, and support. Don’t miss your chance to binge the full series before it disappears!👉 Join Energy Unlocked here:https://courses.luiawellness.com/energyunlocked______________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam-https://luiawellness.myflodesk.com/q8muv8twjv

This one is for the non-meditators...or for the mamas who are ready to build out their nervous system toolbox beyond just deep breathing.Most people don't realize that the nervous system is receiving signals from the body all the time...and one of the most powerful ways to regulate isn’t through the mind at all- it’s through your biology. In this episode, we dive into practical, non-meditation tools that help your body feel safe, nourished, and steady.We’ll explore:✔️ Why blood sugar balance is like a hug for your nervous system✔️ How circadian rhythm (your body’s internal clock) sets the tone for stress resilience✔️ The gut-brain connection and how your microbiome talks directly to your nervous system✔️ Hormones, cortisol, and why your body craves safety before it can thrive✔️ Everyday food and lifestyle shifts that send your body the signal: “You’re safe.”If you’ve been told nervous system healing has to mean meditation, journaling, or breathwork- but you need something different- this episode will show you a new path.______________________________________________________✨ Get access to the FREE Energy Unlocked Podcast series Limited edition, private podcast episodes to help you break out of survival mode and unlock steady, sustainable energy in motherhood, using nutrition as a foundation for hormone, energy, and nervous system healing.🎧Join Energy Unlocked Now (limited edition)👇https://courses.luiawellness.com/energyunlocked______________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

Feeling so tired that even your excuses have excuses? In this episode, I’m giving you some tough love about the sneaky “exhaustion excuses” keeping moms stuck in burnout. We’re talking about the Acceptance Trap- when exhaustion feels so “normal” in motherhood and you stop believing there is even a better way.In this bonus episode, we explore:✔️ The common mom exhaustion excuses (and why they sound so believable).✔️ How the Acceptance Trap keeps you stuck in survival mode.✔️ Simple ways to start breaking free and reclaiming your energy.You don’t have to live on empty, mama. You were meant to thrive in motherhood, not just survive.______________________________________________________✨ Get access to the FREE Energy Unlocked Podcast series Limited edition, private podcast episodes to help you break out of survival mode and unlock steady, sustainable energy in motherhood, using nutrition as a foundation for hormone, energy, and nervous system healing.🎧Join Energy Unlocked Now (limited edition)👇https://courses.luiawellness.com/energyunlocked______________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

Step into the client seat for some unfiltered health truths I know you need to hear today. From poop and seed oils to caffeine crashes and hormonal birth control, I’m breaking down the truth bombs my clients are hearing that I'd never spill on Instagram.What you’ll hear in this episode:✔️ Why 35g of fiber a day is non-negotiable (and yes, you should be pooping daily).✔️ Calling BS on "not being a breakfast person"✔️ How I actually feel about seed oils✔️ The truth about caffeine and energy✔️ Why I can't stand "clean eating"✔️ The truth about hormonal birth control, minerals, and future fertility.✔️ Why putting yourself last is actually the most selfish thing you can do.Think of this like pulling up a chair in one of my client sessions- raw, unfiltered conversations about energy, hormones, gut health, and nervous system healing that I don’t share anywhere else.___________________________________________✨ Ready to transform your energy, break out of burnout, and unlock sustainable health to feel like yourself again in motherhood?If you’re nodding along thinking “this all makes sense, but how do I actually make it work for my body and my crazy mom-life?” - that’s where my transformational, holistic 1:1 coaching comes in.Together we’ll look at your gut, hormones, nervous system, and daily rhythms, then build a personalized plan that feels doable, nourishing, and actually sustainable. No cookie-cutter diet culture BS - just a clear path to calm, energy, and finally feeling like yourself again.Learn More + Book Your Free Discovery Call 👇https://luiawellness.com/1-1-coaching______________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

In Part 1, we explored the gut-anxiety connection and why anxiety often isn’t a personality trait but a symptom with root causes.In Part 2, we’re getting practical. You’ll learn the specific foods and lifestyle strategies that can calm your gut, balance hormones, steady your blood sugar, and help heal anxiety from the inside out.Because anxiety isn’t just “in your head.” It’s in your plate, your sleep, your nervous system rhythms—and that means you actually have tools to shift how you feel.The most powerful foods to add (and avoid) for gut health + calmer moodsHow to keep blood sugar balanced for fewer anxiety spiralsWhy fermented foods are anxiety’s secret weaponLifestyle routines that rebalance hormones + neurotransmittersHow to support your gut-brain-hormone axis without restriction or burnout______________________________________________________✨ Ready to go deeper than podcasts and Google black holes?If you’re nodding along thinking “this all makes sense, but how do I actually make it work for my body and my crazy mom-life?” - that’s where my transformational, holistic 1:1 coaching comes in.Together we’ll look at your gut, hormones, nervous system, and daily rhythms, then build a personalized plan that feels doable, nourishing, and actually sustainable. No cookie-cutter diet culture BS - just a clear path to calm, energy, and finally feeling like yourself again.Learn More + Book Your Free Discovery Call👇https://luiawellness.com/1-1-coaching______________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

Here’s the truth, mama: anxiety isn’t just a fixed personality trait, or even just a "neurotransmitter deficiency". Anxiety is actually a symptom — a big flashing signal from your body saying, “hey, something’s off down here.” And what we think is anxiety may actually be a symptom of...the gut.In this episode (part 1 of 2), we’re unpacking the gut-brain-hormone connection that so many moms miss when they’re told to just “manage stress". We’ll dig into how your digestion, hormones, and blood sugar can all team up to create those anxious, overwhelmed, edgy feelings — and how shifting your nutrition and lifestyle can actually re-wire that cycle over time.In this episode, we explore:✔️ Why anxiety is not your identity—it’s often a symptom with root causes you can rebalance✔️ The gut-brain connection and how gut bacteria literally impact mood, neurotransmitters, and stress response✔️ How poor gut health can throw off your hormones (hello estrogen dominance + low progesterone) and trigger anxiety✔️ The sneaky role of blood sugar dips in fueling panic-y, “I’m about to lose it” feelings✔️ Key nutrient deficiencies adding to this anxiety spiralNext episode, we will be exploring key diet and lifestyle strategies to heal anxiety from the inside out, so be sure to SUBSCRIBE so you don't miss it!______________________________________________________✨ Ready to go deeper than podcasts and Google black holes?If you’re nodding along thinking “this all makes sense, but how do I actually make it work for my body and my crazy mom-life?” — that’s where my transformational, holistic 1:1 coaching comes in.Together we’ll look at your gut, hormones, nervous system, and daily rhythms, then build a personalized plan that feels doable, nourishing, and actually sustainable. No cookie-cutter diet culture BS — just a clear path to calm, energy, and finally feeling like yourself again.Learn More + Book Your Free Discovery Call 👇https://luiawellness.com/1-1-coaching______________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

In today’s real-talk episode, I’m peeling back the layers on 3 toxic beliefs I had to UNLEARN to finally reclaim my energy, identity, and joy as a mom. These patterns were keeping me stuck in old patterns of self-sacrificing, self-sabotage, and deprioritizing my needs- and chances are, you’ve absorbed them too (because mom culture loves to reward burnout).We’re diving into:✔️The hidden cost of being “the convenient mom”✔️Why codependency sneaks into motherhood without us realizing✔️The subtle trap of settling and accepting exhaustion as normal✔️Tangible ways to rewire and unlearn these toxic beliefs✔️You’ll leave this episode with clarity, validation, and a renewed sense of how to actually rewire old patterns to access your full aliveness as a mom.💛 Free Resource:Rewire the Pattern: EFT Tapping for Letting Go of Self-Sacrifice→https://drive.google.com/file/d/1DzV9EEnhQM6wI1iwy3mA-9hqYWpPzzxa/view?usp=drive_linkThis simple 5-minute guided tapping sequence helps you gently release the beliefs at the subconscious level, WAY beyond mindsets and mantras.______________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

Dinner stress, grocery list brain fog, and yet another night of chicken nuggets because you couldn’t think of anything else? Not anymore.You don’t just want dinner on the table- you want your energy back.You want to feel calm, present, and like you’re actually living your life, not just making it through the day.But right now? You’re burnt out, running on coffee and sugar, and staring into the fridge at 5:30 wondering how to feed everyone.In this episode, I’m showing you how to make AI your behind-the-scenes meal-planning assistant so you can save hours, ditch the decision fatigue, and put balanced, kid-approved meals on the table without the stress.You’ll hear exactly how I use it to:✔️ Create quick, high-protein breakfasts my kids actually eat✔️ Turn pantry randomness into dinner magic✔️ Make budget-friendly grocery lists grouped by store section✔️ Upgrade comfort foods into nutrient-packed, hormone-friendly versions✔️ Get “restaurant ready” without menu overwhelm✔️ Even shift my mood fast when I’m frazzled before school pickup📌 Prompts you can steal today:- “Give me 5 easy, balanced breakfast ideas with at least 25g protein, ready in under 10 minutes, that use minimal dishes and my kids will actually eat.” “Create dinner recipes from what is already in my fridge/pantry.” “Make me a grocery list for 5 dinners that are high in protein, use seasonal produce in August, and take under 30 minutes to make. Group it by store section and keep the total under $150.” “Take my favorite meal (creamy chicken alfredo) and make it healthier with more protein, more veggies, but still delicious.” “I have 5 minutes before school pick up and I’m feeling grumpy and frazzled. Help me shift my energy fast while sitting in my car.”Think of this as your ultimate busy-mom shortcut- saving your time, brain space, and sanity while keeping your family well-fed. Bonus for This Week Only: Meet Sasha -my personal Thrive Mama GPT. She’s like having me in your back pocket, planning meals, creating healthy routines, and customizing it all to your cycle, family, and lifestyle. Normally, Sasha is only available to my Thrive Mama clients… but for a hot minute, I’m including her inside Energy Essentials as a bonus. Read below for details!______________________________________________________💫Ready to unlock your energy to THRIVE in motherhood?You're going to need to start with the foundations that actually support your energy, hormones, and nervous system.Energy Essentials is the self-paced journey to help you unlock your vitality to thrive in motherhood, using nutrition as the foundation for endless energy.Energy Essentials is coming off the shelf later this month- and for a limited time, I'm adding Sasha (my personal Thrive Mama GPT) as a bonus!Learn More👇https://courses.luiawellness.com/energyessentials________________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

You know what you should be doing for your health… but somehow, you keep falling back into the same old patterns.You start a new habit and abandon it within days. You meal plan, buy the supplements, swear this time will be different, and then...it fizzles out.In this episode, we’re breaking down the deeper reason why your wellness habits aren’t aligning with your actual desires. Spoiler: It’s not a lack of discipline, and it's not a laziness problem. We'll explore:⚡ The sneaky ways self-sabotage shows up (even in your “healthy” habits)⚡ Why you abandon what you say you want⚡ What your nervous system has to do with it⚡ The secret benefit to staying stuck in the same spirals⚡ The real key to creating habits that stick (with compassion, not pressure)______________________________________________________💫Ready to get out of the spiral?You're going to need to start with the foundations that actually support your energy, hormones, and nervous system.Energy Essentials is the self-paced journey to help you unlock your vitality to thrive in motherhood, using nutrition as the foundation for endless energy.Learn More 👇https://courses.luiawellness.com/energyessentials________________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

Join me for this powerful replay of an Instagram Live Mini-Training, diving deep into what it really takes to unlock your vitality in motherhood- not just functional, not just “making it through”, but truly ALIVE in your body, energy, and life.If you’ve ever wondered why you feel stuck in cycles of burnout or why even “healthy habits” don’t seem to stick, this one’s for you. We explore the three pillars of vitality- Fuel, Flow, and Frequency- and how these foundational energies unlock sustainable wellness from the inside out.You’ll learn:⚡ How Fuel supports energy, hormones, and moods...but why it isn't enough on its own.⚡ How Flow provides an energy blueprint for preventing burnout, once and for all.⚡ How Frequency and your nervous system are the energetic set point of your life...and how to shift them.⚡ Why motherhood demands a different approach to wellness- and how to work with your body, not against it✨ENERGY UNLOCKED SECRET PODCAST✨The private podcast journey to unlock your vitality from the inside-out is LIVE until 7/29...click the link below to get instant access 👇https://courses.luiawellness.com/energyunlocked________________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

Let's break down the top 10 things I would never do in the health and wellness space...and you know what they say- don't do anything I wouldn't do😉 Inspired by Marisa LaValette over at Attune and Align- check our her "Don't Do Anything I Wouldn't Do" Episode for entrepreneurs! 👇________________________________________________________✨ENERGY UNLOCKED PODCAST WAITLIST✨The private podcast journey to unlock your vitality from the inside-out kicks off ANY DAY now...join the waitlist to hear when the episodes are live! The link below is the only way to access these episodes.Join the Waitlist 👇https://luiawellness.myflodesk.com/unlockedwaitlist__________________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

I would LOVE to hear how your own energy experiment goes! Comment below, or send me a DM over on Instagram @luiawellness______________________________________________________✨THRIVE MAMA WAITLIST✨Doors re-open soon- the holistic health group coaching program to transform your energy from the inside outJoin the Waitlist 👇https://courses.luiawellness.com/thrivemama___________________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

Submit your question 👇 to be answered in a future episode!https://forms.gle/5pjLzDQ9SVJAbuVEA00:00 Intro01:26 Adrenal Fatigue14:54 Cycle Syncing Coffee17:45 Adaptogens While Breastfeeding22:48 Best Types of Birth ControlI can't WAIT to hear how this episode lands with you- be sure to like, comment below and let me know, and subscribe to the channel so you don't miss any future episodes!__________________________________________________________✨THRIVE MAMA WAITLIST✨Doors re-open soon- the holistic health group coaching program to transform your energy from the inside outJoin the Waitlist 👇https://courses.luiawellness.com/thrivemama__________________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

The BIGGEST mistake I see? Trying to solve burnout by changing your external environment, without considering what TYPE of burnout you are moving through.Because the truth is, not all burnout is the same. And your healing won’t be either.In this episode, we explore the three distinct types of burnout and why one-size-fits-all solutions never work. In this episode, you'll learn:✨The 3 distinct types of burnout (and how to know which one you're in)✨Why some burnout is about your nervous system (and nourishment), not your schedule✨ The surprising reason that doing "less" isn't always the answer✨ Micro-habits and rituals to rebuild energy, clarity, and joyI can't WAIT to hear how this episode lands with you- be sure to like, comment below and let me know, and subscribe to the channel so you don't miss any future episodes!______________________________________________________✨THRIVE MAMA WAITLIST✨Doors re-open soon- the holistic health group coaching program to transform your energy from the inside-outJoin the Waitlist 👇https://courses.luiawellness.com/thrivemama___________________________________________________✨LUNAR LIVING- DOORS OPEN NOW!✨Sacred cycle syncing immersion to weave in nutrition, herbs, and ceremony for menstrual and moon cycles. We start June 25!Learn more & save your seat👇https://www.thelunarpath.com/lunar-living_____________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

If you’re doing all the right things but still feeling exhausted…this one’s for you. In this episode, we’re exploring something most wellness advice skips over—but it’s everything when it comes to sustainable energy and feeling like you again.We’re talking energy leaks. And no, this is not just about getting more sleep. We're going into the root cause of exhaustion- and what to do about it. In this episode, we explore:✨Why you're still so tired, no matter how much sleep you get✨ The 4 main energy leaks that are keeping us exhausted✨ Practical strategies to start plugging your energy leaks and re-igniting your life force.I can't WAIT to hear how this episode lands with you- be sure to like, comment below and let me know, and subscribe to the channel so you don't miss any future episodes!____________________________________________________________✨THRIVE MAMA WAITLIST✨Doors re-open soon- the holistic health group coaching program to transform your energy from the inside-outJoin the Waitlist 👇https://courses.luiawellness.com/thrivemama_______________________________________________________✨CYCLE KEEPERS WORKSHOP REPLAY✨A menstrual cycle workshop for energy, intuition, & nourishmentGet Instant Access👇https://luiawellness.com/cycle-keepers_____________________________________________________✨MENSTRUAL MAPPING WORKSHOP ✨Learn the sacred system to align your life (and calendar!) with the wisdom of your cycleUnlock Access Now 👇https://courses.luiawellness.com/menstrualmap_____________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would eat up this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

You don't need more willpower. If self-care feels more like a chore than nourishment, it's time to look at the energy it's rooted in. We are diving into the balance (or imbalance) between masculine and feminine energy in your wellness goals and routines. We'll unpack how structure can support- not stifle- your intuition, and what it really means to create rhythms that are sustainable. If you're craving a softer, more spacious approach to health without sacrificing your values, this one is for you!In this episode, I share:✨Why traditional wellness approaches often lead to burnout✨ The difference between masculine and feminine energy in wellness (and no, it has nothing to do with gender!)✨ How structure creates safety—but too much becomes rigid✨Practical ways to build routines that honor both structure and intuitionI can't WAIT to hear how this episode lands with you- be sure to like, comment below and let me know, and subscribe to the channel so you don't miss any future episodes!____________________________________________________✨CYCLE KEEPERS WORKSHOP REPLAY✨A menstrual cycle workshop for energy, intuition, & nourishmentLearn more & save your seat👇https://luiawellness.com/cycle-keepers_____________________________________________________✨MENSTRUAL MAPPING WORKSHOP ✨Learn the sacred system to align your life (and calendar!) with the wisdom of your cycleUnlock Access Now 👇https://courses.luiawellness.com/menstrualmap_____________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

Let's reclaim the luteal phase, baby! And no, it's not just PMS and chocolate cravings. In this episode, we’re busting myths, decoding the real reason you feel more inward, irritable, and over it all... and exploring what your body is actually asking for during this phase. 🩸✨We’re talking hormones, energy, intuition, nutrition—and the sacred AF wisdom of the second half of your cycle that no one taught you about (until now).Whether you're a total cycle-syncing newbie or deep into your hormonal healing journey, this one will change how you relate to your body—forever.In this episode, I share:✨Why the social stigma around the luteal phase is making it worse than it needs to be✨ What's normal (and NOT normal) in the week before your period✨ The medicine, strengths, and wisdom that the luteal phase brings✨Nutrition, lifestyle, and energy practices to support your thriving in the luteal phaseI can't WAIT to hear how this episode lands with you- be sure to like, comment below and let me know, and subscribe to the channel so you don't miss any future episodes!__________________________________________________________✨CYCLE KEEPERS WORKSHOP ✨A menstrual cycle workshop for energy, intuition, & nourishmentLearn more & save your seat👇https://luiawellness.com/cycle-keepers_____________________________________________________✨MENSTRUAL MAPPING WORKSHOP ✨Learn the sacred system to align your life (and calendar!) with the wisdom of your cycleUnlock Access Now 👇https://courses.luiawellness.com/menstrualmap_____________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

I’m pulling back the curtain on something that’s woven deeply into how I support my clients—✨ tarot. Yep, I said it. We're exploring tarot as a tool for personal growth, self-development, and your wellness journey. I’m sharing how I use tarot as a coaching tool—not just a mystical add-on, but as a mirror for self-trust, nervous system attunement, and even nutrition.In this episode, I share:✨Why (and how!) I bring tarot into my nutrition coaching sessions✨ What tarot actually is—and whether or not it’s “magical”✨ How I use cards to support myself and my clients✨ An example tarot reading that you might receive in a coaching session✨Why you don’t need to be “special” to use tarot—you just need curiosity, presence, and practiceI can't WAIT to hear how this episode lands with you- be sure to like, comment below and let me know, and subscribe to the channel so you don't miss any future episodes!___________________________________________✨ BOOK A FULL TAROT READING ✨Gentle, soul-led readings for clarity and guidance, empowering you to walk your soul's path.Learn more & book your full reading 👇https://luiawellness.com/tarot_____________________________________________________✨ EXPLORE HOLISTIC HEALTH COACHING ✨Unlock your vitality- mind, body and soulLearn more & book your free discovery call 👇https://luiawellness.com/1-1-coaching______________________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

✨ THRIVE MAMA - DOORS ARE NOW OPEN ✨Unlock your energy, balance your hormones, and overcome overwhelm in just 9 weeks.Learn more & book your free discovery call 👇https://courses.luiawellness.com/thrivemamaDoors close 4/29 _____________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠@luiawellness Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

I'm a holistic nutrition coach, and I refuse to coach on weight loss. Here's why 👉Weight loss is a complex topic, and one that comes up with a lot of my clients. In This Episode, We Explore:✨ The problem with focusing on weight loss as a goal✨ The difference between a symptom and a root cause✨ How to rebalance your weight and take care of your metabolic health in holistic, root-cause way✨ Why I do not use weight goals with my clients, and what I do instead_________________________________________THRIVE MAMA - DISCOVERY CALLS NOW OPENHolistic nutrition & healing for busy moms- we start May 5th!Unlock your energy, balance your hormones, and overcome overwhelm in just 9 weeks.Learn more & book your free discovery call 👇https://courses.luiawellness.com/thrivemama_____________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠@luiawellness Join the email fam- https://luiawellness.myflodesk.com/q8...

If you’ve ever felt like burnout is just part of the job, or you just don't know where to start with your burnout, this episode is for you.So many of us who identify as helpers—whether as caregivers, healers, social workers, or nurturers—struggle with boundaries, self-sacrifice, and the overwhelming pressure to do more.But what if burnout wasn’t inevitable? What if the key to true fulfillment wasn’t in doing more, but in reconnecting with yourself? Today, I’m joined by Lara Rogan, a licensed clinical social worker, healer, and coach who has spent over 20 years working within broken systems—only to realize that real healing starts from within.In This Episode, We Explore:✨ What burnout really is—and why it’s often a betrayal of your own values✨ The hidden cost of people-pleasing and how to break free from it✨ How to nourish your fire and reconnect with yourself outside of your work✨ Why self-care isn’t just about spa days—and what daily rituals actually prevent burnout✨ The power of boundaries: practical strategies for setting and holding them✨ How ancestral wisdom, nature, and spiritual practices can help restore your energy_______________________________________________________ENERGY LEAKS BREAKTHROUGH CHALLENGE-Break free from burnout and re-ignite your vitality- not by doing more, but by sealing your energy leaks and reclaiming your power.7-day challenge to seal your energy leaks through holistic health coaching, daily downloads and strategies, and community support & accountability. April 2nd- April 13th 2025Join Now 👇https://luiawellness.com/energy-leaks-breakthrough-challenge_____________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠@luiawellness Join the email fam- https://luiawellness.myflodesk.com/q8muv8twjv

Let's dive into the truth around fasting- specifically, how it impacts women differently than men. Intermittent fasting can seem like the magic bullet for health...so why does it work for some people, and SO not work for others? In this episode, we explore:✨Why fasting impacts women differently than men✨The surprising ways fasting can affect your metabolism and stress✨WHO intermittent fasting may be right for (and who it SO isn't)✨How to align intermittent fasting with your menstrual cycle✨ And more!What is your experience with intermittent fasting? What questions do you have after listening? Let's connect in the comments- I would love to hear from you!___________________________________________________ENERGY LEAKS BREAKTHROUGH CHALLENGE-Break free from burnout and re-ignite your vitality- not by doing more, but by sealing your energy leaks and reclaiming your power.7-day challenge to seal your energy leaks through holistic health coaching, daily downloads and strategies, and community support & accountability. April 2nd- April 13th 2025Join Now 👇https://luiawellness.com/energy-leaks-breakthrough-challenge_____________________________________________I'm so glad you're here! Say hi👋 in the comments below, and hit subscribe to stay in the loop. Don't forget to share this episode with a fellow mom who would enjoy this conversation!_________________________________Instagram- ⁠ @LuiaWellness ⁠@luiawellness Join the email fam-https://luiawellness.myflodesk.com/q8muv8twjv