Episodios

  • Polyphenols Explained: A Smarter Way to Eat for Women

    Polyphenols Explained: A Smarter Way to Eat for Women
    Apr 7 2026
    In Episode 193 of the Fit Mother Project Podcast, Dr. Anthony Balduzzi unpacks a powerful nutrition principle that many women have never been taught: healthy eating is not just about calories and macros. There is another major layer found in whole plant foods called polyphenols, and these compounds may play a key role in healthy aging, inflammation balance, metabolism, circulation, and brain health.Dr. A walks through 10 of his favorite polyphenol-rich foods, including olive oil, berries, cacao, and others. He also shares simple, realistic ideas for using these foods in smoothies, snacks, salads, dinners, and family meals.If you want to nourish your body in a more meaningful and effective way, this episode offers a fresh lens on food that can help you feel more connected, energized, and confident in your choices.Rate & Review - If you enjoyed this episode, please take a moment to rate and review the Fit Mother Project Podcast. Your review helps more women discover practical, empowering health information that can truly improve their lives.Join the Fit Mother Community - If you want support putting this into action, come join the Fit Mother community. You’ll find practical guidance, encouragement, and a group of women committed to building strong, healthy lives together. Fit Mother ProjectKey Takeawayspolyphenols as a deeper nutrition layermore than calories and macrosplant compounds with protective benefitssupport for inflammation balancesupport for oxidative stress controlhealthier blood vessels and circulationsupport for insulin sensitivity & metabolic healthgut microbiome supporthealthy aging and longevity connectionextra virgin olive oil for daily useberries for blood sugar and cognitive supportcacao for vascular healthgreen tea and EGCG benefitscoffee as a major polyphenol sourceonions and quercetin benefitsapples as a simple daily staplepomegranates for cellular energy supportwalnuts for healthy fats and polyphenolsspices and herbs as concentrated boostersFit Father / Fit Mother LIVE 2026! Come experience the energy of Fit Father / Fit Mother Live in person this August 7–9 in Phoenix. You’ll enjoy transformational teaching, nourishing meals, and the kind of real community that leaves you feeling recharged, inspired, and deeply connected. Reserve your spot now and join us for an unforgettable weekend. We look forward to meeting you!Need a Mission? Join an FFP Adventure!Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belizeFit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here to join us in Phoenix!Run the Bourbon Chase Ragnar in Kentucky! Write to support@fitfatherproject.com for more information. October 2-3, 2026.Want To Change Your Life? Check Out Foundations!Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men 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 Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on polyphenol-rich foods, healthy aging, and metabolic wellness.
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    34 m
  • Seasonal Allergy Relief: What Really Helps Your Body Calm Down - Dr. Anthony Balduzzi

    Seasonal Allergy Relief: What Really Helps Your Body Calm Down - Dr. Anthony Balduzzi
    Mar 31 2026
    In this episode of the Fit Mother Project Podcast, Dr. Anthony Balduzzi explores what is happening inside the body during seasonal allergy season and why histamine can make spring feel draining, inflamed, and frustrating. This is Episode 192, and it is a practical, research-backed conversation on pollen, mast cells, histamine release, and what women can do to calm the allergic response naturally.Dr. Anthony lays out a clear and balanced game plan: reduce exposure, clear pollen from the nasal passages, and support the immune system with smart nutrition, probiotic-rich foods, targeted supplements, and when needed, well-chosen over-the-counter tools. He explains the role of quercetin, specific probiotic strains, vitamin C, stinging nettle, nasal saline irrigation, HEPA air filtration, antihistamines, and intranasal therapies.If spring brings sneezing, itchy eyes, runny nose, congestion, or poor sleep, this episode offers a grounded path forward. It is full of practical takeaways to help you feel calmer, clearer, and more energized during allergy season.Rate & Review - If this episode helped you better understand seasonal allergies and natural ways to support your body, please rate and review the Fit Mother Project Podcast. Your review helps more women discover the show and get practical, empowering health guidance.Join the Fit Mother Community - Want support from other women working to feel stronger, leaner, healthier, and more energized after 40? Join the Fit Mother community and connect with women who are walking this journey together. Fit Mother ProjectKey TakeawaysMast cells and histamine explainedWhy pollen affects the whole bodyHow to reduce pollen exposureWhy HEPA filters can helpNeti pot and Navage optionsQuercetin for histamine supportProbiotic strains that may helpVitamin C as supportive nutritionStinging nettle and allergy symptomsWhy local honey is not the fixAnti-inflammatory foods that support immunityHigh-histamine foods to watchWine and aged foods as triggersOTC antihistamines explainedBenadryl vs newer antihistaminesWhen nasal steroid sprays helpStart your strategy before symptoms spikeWhen it is time to see an allergistTaste what truly fresh olive oil is supposed to be likeGo to go.getfreshfitfather.com and try the Fresh-Pressed Olive Oil Club for just $1 shipping. You’ll receive a complimentary full-size bottle, valued at $39, featuring one of T.J.’s favorite premium picks.No contracts. No pressure. No required purchases. Cancel anytime.Fit Father / Fit Mother LIVE 2026! Come experience the energy of Fit Father / Fit Mother Live in person this August 7–9 in Phoenix. You’ll enjoy transformational teaching, nourishing meals, and the kind of real community that leaves you feeling recharged, inspired, and deeply connected. Reserve your spot now and join us for an unforgettable weekend. We look forward to meeting you!Need a Mission? Join a Fit Mother Adventure!Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belizeFit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here to join us in Phoenix!Run the Bourbon Chase Ragnar in Kentucky! Write to support@fitfatherproject.com for more information. October 2-3, 2026.Want To Change Your Life? Check Out Foundations!Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men 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 Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on seasonal allergies, histamine, and natural allergy relief.
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    34 m
  • How Women Reclaim Energy, Desire, and Deep Vitality with Maraya Brown, Women’s Vibrancy Code

    How Women Reclaim Energy, Desire, and Deep Vitality with Maraya Brown, Women’s Vibrancy Code
    Mar 24 2026
    In Episode 191 of the Fit Mother Project Podcast, Dr. Anthony Balduzzi welcomes Maraya Brown, of the Women’s Vibrancy Code, for a rich and refreshing conversation about what true female vitality really looks like. Maraya shares her perspective on helping women become more energized, embodied, confident, and connected to themselves, their relationships, and their sense of purpose.Together, they explore Maraya’s six pillars of vibrancy: energy, hormones, libido, confidence, community, and vision. They also discuss why many women feel “fine” but not truly alive, how stress and adrenal dysfunction can flatten desire, and why restoring capacity often needs to happen before deeper emotional and relationship work can begin.The conversation also moves into intimacy, feminine desire, nervous system regulation, and the daily rhythms that help women stay rooted instead of burned out. It’s a thoughtful, honest episode for any woman who wants to feel more alive in her body and more aligned in her life.Rate & Review: If this episode spoke to you, please take a moment to rate and review the Fit Mother Project Podcast. Your review helps more women discover the show and join us in building stronger, healthier, more vibrant lives.Join the Fit Mother Community: Looking for support on your own health journey? Join the Fit Mother Project community for workouts, nutrition guidance, accountability, and a group of women committed to aging with strength, energy, and confidence.Key Takeaways:“Fine” vs fully aliveSix pillars of vibrancyEnergy-hormones-libido connectionConfidence-community-vision loopLow-hanging fruit firstHormones-thyroid-adrenals starting pointStress as libido disruptorResponsive female desireIntimacy as feeling seenRelationship communication toolsNervous system roots before burnoutDaily rituals that restore capacitySelf-advocacy in women’s healthFeminine vitality after 40Embodiment beyond nutrition and exerciseWhere to Discover More with Maraya Brown:YouTube: https://www.youtube.com/@marayabrownFacebook: https://www.facebook.com/groups/16039...Instagram: https://www.instagram.com/_marayabrown_/LinkedIn: https://www.linkedin.com/in/maraya-brown-141a8120b/Website: https://www.marayabrown.com/Substack: https://substack.com/@marayabrownBiographical Information on Maraya Brown:Maraya Brown is a Yale-trained Certified Nurse Midwife (CNM, MSN) and functional-medicine women’s health expert, as well as the founder of The Women’s Vibrancy Code and host of its globally ranked podcast.She specializes in supporting ambitious women in midlife—leaders, entrepreneurs, and legacy builders—who want to reclaim their hormones, energy, libido, confidence, and vitality without burning themselves out in the process.With more than two decades of clinical experience spanning federally funded clinics, functional medicine practices, and international health work in Nicaragua, Ghana, and Haiti, Maraya now serves women worldwide through her online programs, courses, podcast, and in-person women’s retreats.Blending advanced lab testing, personalized nutrition, nervous-system regulation, and deep mindset work, Maraya acts as a “midwife for women through chapters of change,” helping them create lives of vibrant health, meaningful impact, and lasting legacy.Her work and insights have been featured in Forbes, Harper’s Bazaar, and Women’s Reporter.Fit Father / Fit Mother LIVE 2026! Come experience the energy of Fit Father / Fit Mother Live in person this August 7–9 in Phoenix. You’ll enjoy transformational teaching, nourishing meals, and the kind of real community that leaves you feeling recharged, inspired, and deeply connected. Reserve your spot now and join us for an unforgettable weekend. We look forward to meeting you!Join in an Adventure with FFP in 2026!Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belizeFit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here to join us in Phoenix!Run the Bourbon Chase Ragnar in Kentucky! Write to support@fitfatherproject.com for more information. October 2-3, 2026.Want To Change Your Life? Check Out Foundations!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, Twitter, LinkedIn, and Threads.*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on women’s vibrancy, ...
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    51 m
  • A Natural Anxiety Reset For Women Over 40 with Dr. Anthony Balduzzi

    A Natural Anxiety Reset For Women Over 40 with Dr. Anthony Balduzzi
    Mar 17 2026
    In this week’s Fit Mother Project Podcast, Episode 190, Dr. Anthony Balduzzi explores how to calm your mind and reduce anxiety naturally by understanding anxiety as a nervous system state rather than a personal weakness. He explains why so many women today feel overstimulated, mentally exhausted, and emotionally on edge, and how the body and mind work together to either reinforce stress or create calm.In this episode, Dr. Anthony shares practical ways to support a calmer, safer internal state through better breathing, daily movement, balanced nutrition, hydration, less screen overload, more time in nature, and intentional practices like gratitude, forgiveness, and meditation. He breaks these ideas down in a grounded, encouraging way that makes them feel doable in real life.If you have been carrying a lot mentally, feeling overstimulated, or struggling to fully relax, this conversation offers a powerful reminder that peace is something you can begin to build with simple daily practices.Rate & Review - If this episode encouraged you, please take a moment to rate and review the Fit Mother Project Podcast. Your review helps more women discover the show and supports us in sharing more practical, uplifting conversations each week.Join the Fit Mother Community for support, encouragement, and practical tools to help you feel stronger, calmer, and healthier in every area of life. www.fitmotherproject.com Key TakeawaysAnxiety as a lack-of-safety signalBody and mind work togetherBreathing patterns shape stressNasal breathing supports calmGentle movement reduces anxietyExercise boosts resilienceStimulants can worsen stressStable blood sugar supports calmGlycine, magnesium, omega-3sHydration helps the body feel safeScreen overload drives anxietyNature regulates the nervous systemGratitude changes brain patternsForgiveness frees mental bandwidthMeditation builds inner stillnessPeace can be practiced dailyAlan Watts - Guided Meditation (Awakening the Mind) As mentioned in the podcast, here is the link to the YouTube video to assist you with a guided meditation. Give it a try! https://www.youtube.com/watch?v=jPpUNAFHgxM Fit Father / Fit Mother LIVE 2026! Come experience the energy of Fit Father / Fit Mother Live in person this August 7–9 in Phoenix. You’ll enjoy transformational teaching, nourishing meals, and the kind of real community that leaves you feeling recharged, inspired, and deeply connected. Reserve your spot now and join us for an unforgettable weekend. We look forward to meeting you!BEAM Minerals—See What a Difference They MakeSupport your health from the inside out with BEAM Minerals. Visit beamminerals.com/fitfamily to learn more, and use code FITFAMILY to get 20% off your first order.Take an Adventure with FFP in 2026!Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belizeFit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here to join us in Phoenix!Run the Bourbon Chase Ragnar in Kentucky! Write to support@fitfatherproject.com for more information. October 2-3, 2026.Want To Change Your Life? Check Out Foundations!Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men 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 Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on anxiety, meditation, and calming the nervous system naturally.
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    47 m
  • How To Reduce Bloating Naturally After 40 with Dr. Anthony Balduzzi

    How To Reduce Bloating Naturally After 40 with Dr. Anthony Balduzzi
    Mar 10 2026
    Bloating can leave you feeling uncomfortable, puffy, sluggish, and disconnected from your body. In this episode, Dr. Anthony Balduzzi explains why bloating happens, what it may be telling you, and how to start reducing it by listening more carefully to your body’s signals.He covers the role of food triggers, meal complexity, gut health, chewing, meal timing, and digestion habits that many women overlook. You’ll also learn how to simplify meals, identify your own trigger foods, and create a more personalized way of eating that helps you feel lighter and more at ease.If bloating has become a regular part of your week, this episode will help you understand what may be behind it and what simple changes can make a real difference.Rate & Review: If this episode helped you better understand your body, please rate and review the podcast. Your support helps us reach more women who are ready to improve their health with practical, sustainable guidance.Join the Fit Mother Community: If you want support, structure, and a community of women getting healthier together, join us inside the Fit Mother Project. We’re here to help you simplify your nutrition, care for your body, and build health that feels good and lasts. www.fitmotherproject.comKey TakeawaysBloating is useful feedbackRoot causes matterTrigger foods are personalHealthy foods can still bloatSimpler meals helpStarches can be an issueEat slower, chew moreWalking supports digestionFood order mattersStop adding more foodReturn to safe mealsBuild a stronger gutBEAM Minerals—See What a Difference They MakeLearn about Beam Minerals and what they can do for your health at beamminerals.com/fitfamily. Use the code FITFAMILY for 20% off your first order.Fit Father / Fit Mother LIVE 2026! Want to experience this stuff in person with hundreds of Fit Fathers and Fit Mothers? Join us for Fit Father / Fit Mother Live in Phoenix, August 7–9 for teaching sessions, healthy meals, and real community connection. Reserve your spots today and spend an unforgettable weekend with us.Take an Adventure with FFP in 2026!Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belizeFit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here to join us in Phoenix!Run the Bourbon Chase Ragnar in Kentucky! Write to support@fitfatherproject.com for more information. October 2-3, 2026.Want To Change Your Life? Check Out Foundations!Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men 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 Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on bloating, digestion, and natural ways to support gut health.
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    42 m
  • Alcohol After 40: Sleep, Hormones, and Fat Loss with Dr. Anthony Balduzzi

    Alcohol After 40: Sleep, Hormones, and Fat Loss with Dr. Anthony Balduzzi
    Mar 3 2026
    Alcohol after 40 can quietly disrupt sleep, drive cravings, and slow fat loss—especially for busy women juggling stress and recovery. In this solo episode, Episode 188, Dr. Anthony explains what happens physiologically when you drink and shares a simple, realistic plan to drink smarter.In this solo episode, Dr. Anthony explains what happens in the body when alcohol shows up (including why fat burning downshifts), how alcohol disrupts sleep quality even if you fall asleep faster, and why that can amplify next-day hunger, stress eating, and low patience. You’ll also get the healthiest drink choices, the biggest pitfalls, and a simple protocol to enjoy an occasional drink without paying for it all week.Rate & Review: If this episode helped you feel clearer about alcohol after 40, please leave a quick rating and review. It helps more women find practical, science-backed guidance they can actually use.Join the Fit Mother Community: If you want a clear plan for nutrition, workouts, and accountability that fits busy life after 40, join us inside Fit Mother Foundations at www.fitmotherproject.com and come be part of the community.Key TakeawaysAlcohol after 40 — bigger “next-day ripple”Fat burning pause — why progress stallsBlood sugar swings — cravings feel louderSleep architecture disruption — REM takes the hitNext-day mood + patience — sleep connectionWomen: estrogen shifts — important risk context“Sugary cocktails” trap — the fastest derailBest choices — clear spirits, low-sugar mixers, dry wineTiming rule — last drink 3–4 hours before bedFood rule — protein + fiber firstHydration rule — 1:1 drink-to-waterStress relief check — if it’s coping, it’s a signalTry out The Fresh-Pressed Olive Oil Club for a buck!Want truly fresh, high-quality olive oil delivered to your door? Go to go.getfreshfitfather.com to join the Fresh-Pressed Olive Oil Club. For just $1 shipping, you’ll get a complimentary full-size bottle (a $39 value) of one of T.J.’s favorite finds.No contracts. No pressure. No required purchases—cancel whenever you want.Fit Father / Fit Mother LIVE 2026! Want to experience this stuff in person with hundreds of Fit Fathers and Fit Mothers? Join us for Fit Father / Fit Mother Live in Phoenix, August 7–9 for teaching sessions, healthy meals, and real community connection. Reserve your spots today and spend an unforgettable weekend with us.Take an Adventure with FFP in 2026!Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belizeFit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here to join us in Phoenix!Run the Bourbon Chase Ragnar in Kentucky! Write to support@fitfatherproject.com for more information. October 2-3, 2026.Want To Change Your Life? Check Out Foundations!Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men 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 Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on alcohol after 40 and how it affects sleep, hormones, and fat loss.
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    27 m
  • Healthy Travel Made Easy with Dr. Anthony Balduzzi

    Healthy Travel Made Easy with Dr. Anthony Balduzzi
    Feb 24 2026
    Travel can be amazing, and it can also quietly derail your energy, cravings, and routines. In today’s episode, #187, Dr. Anthony Balduzzi shares a practical system to stay consistent on trips, even when your schedule is packed and your environment is totally different.You will learn Dr. Anthony’s four anchors for healthy travel: nutrition, movement, hydration, and sleep. These are simple defaults you can use on family vacations, weekends away, or work trips, so you come home feeling proud, not like you have to “start over Monday.”Missed Part 1 or 2 of this series? Don't worry! To listen to Part 1, Morning Routines, click here. Or for Part 2, Evening Routines, use this link.Rate & Review: If you’re enjoying the Fit Mother Podcast, would you take 30 seconds to rate and review the show? It helps more busy moms find the podcast. Quick ask: Rate it ⭐⭐⭐⭐⭐ and write one sentence on your biggest takeaway.Join the Fit Mother Community: Want support, accountability, and a place to stay consistent between episodes? Come join the Fit Mother Community where thousands of women 40+ are getting results together. www.fitmotherproject.comKey TakeawaysFour anchors to protect energy and cravings while travelingAirport plan that removes decision fatigueTravel fuel kit for protein-forward snacks anytimeTwo-meal strategy that keeps restaurant meals enjoyable and balancedMorning movement to boost mood, digestion, and metabolismWalks that support blood sugar and sleepHydration planning that prevents the “puffy, tired, headachy” travel feelSleep shield kit plus morning light for circadian rhythm supportFit Father / Fit Mother LIVE 2026! Want to experience this stuff in person with hundreds of Fit Fathers and Fit Mothers? Join us for Fit Father / Fit Mother Live in Phoenix, August 7–9 for teaching sessions, healthy meals, and real community connection. Reserve your spots today and spend an unforgettable weekend with us.Take an Adventure with FFP in 2026!Belize Service Trip — June 6-12, 2026. For information: www.fitfatherproject.com/belizeFit Father / Fit Mother LIVE 2026 — August 7–9, 2026 Click here to join us in Phoenix!Run the Bourbon Chase Ragnar in Kentucky! Write to support@fitfatherproject.com for more information on joining our team. October 2-3, 2026.Want To Change Your Life? Check Out Foundations!Foundations is a simple, sustainable, and specific weight loss program designed especially for busy men 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 Foundations, subscribe to our YouTube Channel, check out our blog, and follow us on Instagram, TikTok, Facebook, Twitter, LinkedIn, and Threads.*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on travel routines and how to stay consistent with nutrition, workouts, hydration, and sleep while away from home.
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    37 m
  • Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi

    Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi
    Feb 17 2026

    In Episode 186 of the Fit Mother Project Podcast, Dr. Anthony Balduzzi shares why a supportive evening routine can change everything: sleep quality, cravings, mood, and the energy you bring to your family the next day. If you are doing a lot “right” but still feel wired at night or tired in the morning, this episode gives you a simple way to reset.

    Dr. A teaches a clear framework where your night routine has three jobs: set the clock, lower arousal, and protect your sleep cave. You will learn how light, screens, late meals, and nervous system activation can disrupt deeper sleep. You will also get practical tools that fit real life, including a wind-down rule, a quick brain dump to quiet mental loops, and bedroom upgrades that make sleep more restorative.

    In this episode, you’ll learn the 3 jobs of an evening routine:

    1. The 3 Jobs of an Evening Routine
    2. Set the Clock (light + meal timing + consistent cues)
    3. Lower Arousal (mind and nervous system downshift)
    4. Protect Your Sleep Cave (cool, dark, quiet, positioning)

    Coming up: How to stay consistent with nutrition, workouts, hydration, and sleep while traveling.

    Missed Morning Routines? Last week Dr. Anthony's podcast was on setting good morning routines. Head here to listen and get your mornings started with a positive bang!

    Rate & Review: If this episode helped you, leave a 5-star rating and a quick review. It helps more moms find the show.

    Join the Fit Mother Community: Want accountability and support? Join us inside the Fit Mother community and share your “7-night upgrade” results.If you’re ready to stop doing this alone, we’d love to have you with us. www.fitmotherproject.com

    Key Takeaways
    1. Sleep quality over sleep quantity
    2. The 3 jobs: set the clock, lower arousal, protect the sleep cave
    3. Morning light exposure supports stronger melatonin at night
    4. Dim lights and shift screens warmer 60–90 minutes before bed
    5. Dinner timing as a major lever, ideally finishing 3 hours before sleep
    6. “3-2-1 wind-down rule”
    7. Brain dump and tomorrow list to close open loops
    8. Nasal breathing and slow exhales to downshift the nervous system
    9. Hot shower 60–90 minutes before bed to help cooling and sleep onset
    10. Bed association: sleep and sex, not scrolling and work
    11. NSDR or yoga nidra for racing-mind nights
    12. “After the basics” supplements: magnesium glycinate, glycine, low-dose melatonin
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    39 m