In episode 171 of the Fit Mother Project Podcast, we pull back the curtain on our Belize mission & service trip with two of our past travelers, Erin Bohannon (Fit Mother) and Geoff Rothman (Fit Father). You’ll hear why a health and fitness community chooses to serve—channeling the strength we build in the gym into something bigger—as we partner with Koinonia Ministries in Orange Walk to help construct a safe home for a local mom. We walk through the real flow of the week: simple, clean lodging; breakfasts at the church; hands-on building (from foundation to walls and roof); and shared dinners with local families that deliver deep perspective and joy. We also cover safety (we move as a group and even do morning street workouts), why the build progresses over multiple trips, and how seemingly small contributions (like replacing a church kitchen oven) create outsized impact.

We call it “service + adventure” for a reason. After the build, we explore the country’s beauty—Mayan sites, snorkeling around Caye Caulker, and even a wooden outdoor “jungle gym.” Families and teens thrive on this trip, finding meaningful roles on site and memories that last. We share dates, costs, and logistics for the next trip (starting June 6, 2026), plus how you can join us or support the project if travel isn’t possible. If Belize has been on your heart—or you’re ready to put your fitness to work—this conversation will show you exactly what to expect and how to get involved.

• Service is the natural next step of vibrant health—use your energy to help others.
• We partner with Koinonia Ministries in Orange Walk to build a safe home for Romani and her kids.
• Expect simple, clean lodging; daily construction; shared meals; and rich cross-cultural connection.
• Families and teens thrive on this trip (safe, supervised, real work that matters).
• We mix in adventure—Mayan temples, Caye Caulker snorkeling, and the outdoor “jungle gym.”
• If you can’t come, donating (and employer matches) makes a huge impact.

Join us next summer. Travel over to the website: https://www.fitfatherproject.com/belize-mission-trip/

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• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. See what it’s about here.

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest.

Coffee is more than a morning pick-me-up—it’s the most common source of antioxidants in the American diet and, when sourced and prepared right, it can be a daily health habit. In Episode 170 of the Fit Mother Project Podcast, Dr. Anthony Balduzzi sits down with Dr. Charles Livingston, CEO and founder of Lifeboost Coffee, to unpack what makes coffee “clean,” why some beans bother your gut (and others don’t), and how farming, testing, and roasting practices impact mold/mycotoxins, heavy metals, pesticides, acrylamide, and even PFAS.

You’ll also hear how to “upgrade” your cup—think low-acid single-origin beans, C8 MCT oil, collagen, and L-ergothioneine—to steady energy, smoother focus, and fewer crashes. Dr. Livingston shares his “Trust Pure” approach from farm-to-cup, why he delays coffee until mid-morning for better cortisol rhythm, and simple, tasty ways to make cold brew at home.

Share this episode with a coffee-loving friend who wants clean energy without the jitters.

• The real health upsides of coffee and how to get them without the downsides
• What to know about mold/mycotoxins, heavy metals, pesticides, acrylamide, and PFAS
• Why low-acid beans can be easier on the stomach
• Personalized coffee tolerance
• How/why to delay your first coffee until ~10 am for smoother energy and better cortisol alignment
• “Supercharging” your coffee: C8 MCT oil, collagen, and L-ergothioneine (a mitochondria-supporting antioxidant) for cleaner focus
• A simple, reliable cold brew method
• When coffee helps workouts—and when to skip the pre-workout hype

Website: lifeboostcoffee.com/fitfamily

• Click the website link above and enjoy 58% off your first order.

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Dr. Charles Livingston is the CEO and founder of Lifeboost Coffee, celebrated for its organic, low-acid, and sustainably sourced coffee. With a strong commitment to health and environmentally friendly practices, Dr. Livingston has built a reputation for delivering exceptional healthy coffee that supports both people and the planet.

As a Chiropractic Physician with thousands of hours dedicated to nutritional research, Dr. Livingston believes that feeling your best starts with fueling your body with the best—and coffee should be no exception. This philosophy inspired his mission to create the cleanest, highest-quality coffee in the world, that’s not only good for you but also tastes incredible. From that passion, Lifeboost Coffee was born!

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat

Episode 169 of the Fit Mother Project Podcast. In this candid, practical conversation, Ben Sterling sits down with host Dr. Anthony Balduzzi to unpack a stacked season—family stress, celebrations, grief, and schedule chaos—and how he kept momentum without chasing perfection. You’ll hear the real story behind Ben’s “anchor habits” (hydration, morning light, walks, protein-first meals) and how he flexes the variables—training volume, carb intake, and fasting windows—when life gets loud. The result is a repeatable framework for staying consistent when motivation is thin.

We also go deep on training smarter over 40: when to deload (and what that actually looks like), how to scale carbs to match workout demand, and simple injury work-arounds that protect knees and shoulders while you keep making progress. Ben shares shoulder and spine “hygiene” you’ll actually do in 5–10 minutes a day—think hangs, traction, and elbows-in pressing tweaks—plus a short, plug-and-play routine for high-stress weeks.

Finally, with candy season and holidays looming, Dr. A and Ben lay out a guilt-free playbook: plan one discrete splurge, donate the leftovers, and pair big meals with glycogen-draining training or a short reset fast so you refill muscle, not waistline. If you’ve been juggling responsibilities, emotions, and aches—and still want forward motion—Episode 169 gives you the mindset, micro-habits, and on-the-ground tactics to turn any setback into your next comeback.

• Keep 2–3 anchors non-negotiable (e.g., AM/PM walks, hydration, daylight).
• Training is a stressor—on high-stress weeks, deload beats grinding harder.
• Scale carbs to training demand; fasting is fine when appetite dips.
• Celebrate on purpose, once, and move on—avoid “carryover calories.”
• Don’t push through sharp pain; modify exercises and investigate imbalances.
• Shoulder comfort loves elbows-in pressing and smart exercise selection.
• Daily “spine hygiene” (hangs, gentle traction, rolling) pays off fast.
• For candy season: plan a discrete splurge, donate the rest, and reset.
• Empty the “carb buckets” (training + fasting) before big-carb events.
• Meaning-making matters: channel grief/stress into purposeful action.

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. See what it’s about here.

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest.

Click here to see everything you get when you join FM30X, subscribe to our YouTube...

If you live in the modern world, you live in an “invisible rainbow” of EMFs from phones, Wi-Fi, Bluetooth, tablets, smart meters, and now 5G small cells. Episode 168 is an eye-opening conversation with Dr. Anthony Balduzzi and DefenderShield’s Kylen Ribeiro. Together they demystify EMFs in plain English: what they are (ELF vs. RF), where your real exposure comes from, and how to reduce it without ditching technology.

We cover the big three levers—time, distance, shielding—plus safer headphone choices, laptop and phone best practices, router placement, kids’ screen habits, and what to know about smart meters and “smart home” devices. You’ll also hear practical family strategies (download shows, airplane mode, bedroom sanctuaries) and how to think about 4G vs. 5G today and beyond.

• Why EMFs are the “invisible stressor” most people overlook
• How phones, Wi-Fi, Bluetooth, and small cells differ
• What research and field reports suggest about sleep, anxiety, and fertility
• The pitfalls of “harmonizers” and how to evaluate claims
• The family plan: downloads, airplane mode, lap safety, router placement
• Office & bedroom makeovers (fast wins + when to add shielding gear)
• Smart meters & building materials: risks, options, and cost-effective fixes
• Action list for this week + long-term upgrades

Website: https://defendershield.com/

• Use discount code FITFAMILY15 at checkout and receive 15% off your order.

Facebook: https://www.facebook.com/defendershield

Instagram: https://www.instagram.com/defendershield/

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Pinterest: https://www.pinterest.com/defendershield/

Dr. Anthony Balduzzi’s Deep Dive EMF Presentation: https://vimeo.com/manage/videos/824648488/da30d4781d

Research Document on Health Effects of EMFs referenced in the video presentation (download): https://docs.google.com/document/d/1ghsXk7wbTWrT5QHknc4JuS5E9mHssp4qXzDuBGpSKTs/edit?usp=sharing

Kylen is the Chief Executive Officer at DefenderShield, and is responsible for leading the strategic growth of the company. After growing up in Raleigh, NC, Kylen moved to Tallahassee, FL to complete her lifelong swimming career at Florida State University as the Women’s Swimming and Diving Team Captain. Kylen graduated with a B.S. in Marketing and Management and married her fellow teammate turned husband. She continued her education as a Seminole and went on to earn her Masters in Business Administration.

Upon finishing school, Kylen secured an executive management position with one of the largest International retailers in the world, where she spent over 6 years honing a wide skill set that allowed her to make an immediate impact at DefenderShield.

In 2016, while pregnant with her son, Kylen completed a 200-hour Yoga Teacher Training program at a prominent studio in Tampa, FL,

As the leaves change, your health plan should, too. Episode 167 is a solo conversation and Dr. Anthony Balduzzi shares a practical framework for adapting your routines to the realities of fall—colder weather, shorter days, and a busier social calendar. Expect simple moves you can apply immediately to keep progress steady.

We cover cold-weather training options and how to build indoor contingencies you’ll actually use. You’ll also learn why less daylight can impact mood, sleep, and consistency—and what to do about it with smart light exposure and Vitamin D updates.

On the nutrition front, Dr. A makes fall eating easy: warming crock-pot meals, seasonal produce swaps (hello, squash and pomegranate), and a straightforward holiday strategy that lets you enjoy the feast without losing momentum.

Finally, we zoom out: seasonal planning is about rhythm, not perfection. With a few proactive adjustments, you can stay grounded through fall, glide into winter, and keep stacking wins week after week. Plus—live event invites for 2026 if you want to take the next step in person.

• Build a seasonal plan: what worked in summer may not work in fall.
• Create indoor training contingencies (space, equipment, time block).
• Protect mood/sleep as daylight drops: morning light or full-spectrum lamp.
• Vitamin D: consider testing and/or increasing D3 + K2 during low-sun months.
• Use warming, one-pot meals (stews, slow-cooker) for easy adherence.
• Seasonal swaps: squash, root veg, pomegranate for micronutrients & fiber.
• Holiday strategy: small protein snack pre-event; protein/veg first; dessert last.
• Leverage calories: strength train the day after big meals or add a light fast.
• Guard your circadian rhythm: earlier wind-down as evenings get darker.
• If travel ramps up, prep a portable routine and default meals.
• Think in systems (routines + environment) rather than willpower.
• Consider in-person events for accountability and momentum spikes.

Alitura makes 100% natural, toxin-free products with ingredients like grass-fed colostrum, CoQ10, and plant stem cells. Visit https://alitura.com/ and use FITFAMILY at checkout for 10% off your first order.

• Fit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Super Early Bird pricing now through Dec. 1. Click here and plan to join us!
• Sedona Retreats — Fit Mother Retreat March 2026. Fit Father Retreat April 2026.
• Belize Service Trip — June 6-12, 2026. See what it’s about here.

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest.

Fit Mother Project Podcast number 166 introduces us to Dr. Melissa Mahan. A 59-year-old grandmother of six, higher-ed leader, and certified professional coach from San Antonio who refused to let family history dictate her future. After a routine checkup in early 2024 revealed an A1C of 6.6 with high cholesterol and blood pressure, she chose a structured, natural path over medication—and found the Fit Mother Project. What followed was a systems-driven transformation built on consistent action, community support, and faith.

Within months, Melissa dropped her A1C to ~6.0, normalized her blood pressure, improved her lipid ratios, and lost ~35 pounds—largely by dialing in “protein first,” lifting consistently, and stacking simple habits like morning sunlight walks. She also learned powerful glucose-management strategies through a CGM, discovering how pairing protein/fiber (and avoiding “spike-on-a-spike” combos like soda before pizza) dramatically changed her numbers.

Melissa shares the tweaks that mattered (e.g., swapping coconut milk for almond milk in shakes and adding psyllium husk), along with her mantra of the “relentless return”—not perfection, but always coming back to the next right action. She describes how Fit Mother retreats, small-group coaching, and the in-app sisterhood reinforced mindset shifts, helped her navigate menopause challenges, and kept her on track during celebration-heavy seasons.

Now, just shy of 60, Melissa is training for senior-level cycling events and planning a 500-mile Camino de Santiago ride in Spain—proof that health creates possibilities. Her challenge to listeners: dare to dream, set a meaningful goal, and finish this year strong.

• A1C 6.6 → ~6.0; BP/lipids trending normal
• ~35 pounds down; energy and mood up
• “Protein first” meals; stronger satiety, fewer cravings
• CGM insights; smarter food order and pairing
• Skip soda-before-pizza; avoid “spike on a spike”
• Fiber + protein before carbs; steadier glucose
• Almond milk swap; lower sugar, cleaner shakes
• Psyllium add-in; soluble fiber, better fullness
• Morning sunlight + 20–30 min walk stack
• Strength training 2–4x/week; progressive overload
• Power-meter cycling; targeted endurance gains
• Retreats + small groups; consistent accountability
• Menopause-aware tweaks; sleep and stress prioritized
• “Relentless return” mindset; progress over perfection
• Big goal: 500-mile Camino; senior cycling events

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest.

Click here to see everything you get when you join FM30X, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook,

In Episode 165 of the Fit Mother Project podcast, Dr. Anthony Balduzzi sits down with Katie Hess, founder of LOTUSWEI, to explore the gentle but powerful world of flower essences. They open with a clear distinction between flower essences and more familiar plant modalities like herbs and essential oils, then lay out how essences are made and why they’re aimed at shifting the emotional patterns that quietly drive our habits, stress, and sleep.

Dr. Balduzzi and Katie dive into practical use cases for women over 40—calming an overactive mind at night, softening stress responses, easing body-image spirals, and reopening a guarded heart. Katie shares real-world stories from her practice, along with simple “start today” rituals using drops in water or misting, and the intuitive method of selecting a flower you’re naturally drawn to.

The conversation expands into the science-adjacent terrain, touching on forest bathing research and why even short immersions in nature can imprint the nervous system for days. Katie explains how dilution in essence-making is designed to work at the “pattern level,” complementing (not replacing) conventional care and fitting seamlessly alongside nutrition, exercise, and mindset work.

They wrap with a beginner’s roadmap: pick one essence, build a tiny daily ritual around it, and notice shifts in mood, posture, and self-talk over a few weeks. If you’ve been curious about non-pharmaceutical, nature-based support for stress and sleep—or you simply want a gentler way to change stubborn habits—this conversation offers an accessible place to start.

• Flower essences = the flower’s energetic imprint in water; different from herbs/oils
• Work on emotional/energetic patterns that drive habits and health choices
• Passionflower essence helps quiet “monkey mind” and support sleep
• Peony softens scarcity/lack; attracts possibility and ease
• Daisy dissolves rigidity/over-seriousness; restores lightness and joy
• Rose opens the heart; supports healing from heartbreak/guardedness
• Jasmine supports self-acceptance and radiance (helpful for body-image ruts)
• Lotus amplifies all essences; accelerates insight and growth
• Forest bathing can lower cortisol and boost immunity with lasting effects
• Making essences: solar/lunar infusion → preserved “mother” → serial dilutions
• Dilution increases depth of action (pattern-level), akin to homeopathic theory
• How to use: 5 drops, 5x/day in mouth or water; mists and anointing oils also work
• Use intuition: we’re drawn to the flowers we most need right now
• Essences complement (not replace) medical care; think “emotional root support”
• Start simple: take the quiz, choose one blend, and build a daily ritual

Website: http://lotuswei.com/fitfamily

• Use discount code FITFAMILY at checkout and receive 10% off your order (one per customer).

Take the Master Flower Quiz to discover your most resonant flower essence. Answer 12 questions to receive a precise reading tailored to your preferences.

https://www.lotuswei.com/pages/master-flower-quiz?sca_ref=9468599.TfBKnRF6zDado1

Podcast: Flower Lounge with Katie Hess https://www.lotuswei.com/pages/podcast

Facebook: https://www.facebook.com/lotuswei

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At 56, radiation therapist Babs Freeman shares how the Fit Mother Project helped her turn grief and burnout into strength, community, and joy. After losing close family members and taking time off work to heal, Babs found FMP in May 2024 and finally discovered the consistency and accountability that every other plan lacked. What started as “showing up for an early appointment with Dr. A, Ben, and Kat” became a lifestyle that lights up her mornings and carries momentum through the entire day.

Babs details the nuts and bolts of her routine: five training days per week, strength in the morning followed by incline walking, plus short walks after lunch to keep energy and mood high. She’s dropped 10 pounds, gained visible muscle, and built confidence by mastering form, using smart modifications for a partial meniscus tear, and—yes—tackling Ben’s endless push-up variations. Her longtime favorite? The Apex 10, which jump-started strength and definition and reminded her she can do hard things.

Nutrition was the tougher puzzle. With guidance from FMP coaches (special shoutouts to Amy and Ben), Babs now focuses on simple, nutrient-dense meals, front-loads hydration earlier in the day, and uses lighter evening options—like a protein shake or yogurt with berries—to meet protein goals without disrupting sleep. She’s learned to watch non-scale victories and ignore daily fluctuations: weight loss isn’t linear, and strength, energy, and clothes fitting better tell the real story.

Most of all, this episode is about hope, connection, and motion. Babs’ message to women approaching 60: it’s never too late to start. Move your body. Start small. Keep going. Be a lighthouse for the people you love—show what’s possible by living it every day. And if you need a community that makes early mornings feel fun (bloopers and all), Babs says FMP is the place.

• Consistency through community accountability
• Midday walks to boost mood, NEAT, and recovery
• Apex 10 as a transformative, repeatable staple
• Smart modifications for knee issues; form cues matter
• Hydration earlier in the day to improve sleep
• Light, protein-forward dinners to hit targets without heaviness
• Focus on inches, strength, and energy over scale swings
• “Weight loss isn’t linear”—ride the ebbs and flows
• Morning routine anchored by “showing up” for the team
• Coaching touchpoints
• Community as mental/emotional support, not just fitness
• Be a lighthouse, not a tugboat—lead by example

If you’re on a mission to simplify and accelerate your path to health optimization and feel better now, Troscriptions is where to start. Give it a try at troscriptions.com/FITFAMILY or enter FITFAMILY at checkout for 10% off your first order.

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest.

Click here to see everything you get when you join FM30X, subscribe to our YouTube Channel, check out our blog, and follow us on