Science-backed Morning Routines

Welcome back to Rhythm, Routine, and Reverence! In today’s episode, I’m joined by Kitty Blomfield and Craig McDonald, the co-founders of NuStrength and The Win At Life Program. Their mission? To help women restore their metabolisms, build strength, and feel energized, confident, and in control of their health as they age.Kitty’s own journey began with years of restrictive dieting and excessive cardio, leaving her feeling depleted and frustrated—until she discovered pro-metabolic nutrition and the power of strength training. Together with Craig, a sports nutritionist and recomp-certified coach, they developed the RYM Method (Restore Your Metabolism), a unique system that has helped over 18,000 women break free from diet culture, lose stubborn fat, and build strong, resilient bodies.In this conversation, we dive into:✨ Why strength training is so important for women (and all humans)💪 The importance of strength training for sustainable fat loss and muscle building🥩 Pro-metabolic eating, counting macros and how it differs from restrictive diets🧠 Shifting your mindset around food, exercise, and long-term wellnessIf you’re looking for ways to build lasting movement habits and increase muscle mass, this episode is a must-listen. Kitty and Craig’s approach is refreshing, science-backed, and focused on helping women thrive—especially in their 40s and beyond.🔗 Join their FREE RYM Community for valuable resources and support.🔗 Kitty’s Weight Loss for Women Podcast🔗 GOLDENTIME Collective Radiance – A daily Ritual to Care Deeply for Your Body, Mind and Soul.If today’s conversation resonates with you and you want to take action, join GOLDENTIME Collective Radiance. Just like Kitty and Craig’s work, this 6-week coaching program is about building long-term health via daily habits—with a focus on wellness via journalling, movement, nutrition, and sleep. It’s a space for deep nourishment and daily practices that help you feel at home in your body.Registration is open now and we start March 23, 20205. Grab 15% off with the discount code PODCAST15.Subscribe, screenshot this episode and share on social media to go into the draw to win a GOLDENTIME Journal this month. Just tag me in your post and I’ll add you to the draw! 💛 This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

Our homes do more than shelter us—they shape our nervous system, influence our stress levels, and support (or disrupt) our sense of balance. In this episode, I explore how the home environment can be a powerful tool for co-regulation, offering stability, warmth, and sensory nourishment for the whole family.I talk about:✨ The connection between our physical space and emotional well-being✨ Simple shifts to create a home that feels grounding and restorative✨ How rhythms, textures, and even light can support nervous system regulationWhether you’re feeling overwhelmed or simply seeking more ease in your daily life, this episode will inspire you to shape your home with intention.Resources & Links:* Join GOLDENTIME Collective Radiance before March 23rd, 2025!Use the discount code podcast15 for 15% off This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this solo episode of Rhythm, Routine, and Reverence, I dive into the power of a simple, 5-minute-a-day journaling practice. Discover the science-backed benefits of this daily ritual, from boosting emotional well-being to enhancing clarity and focus.In the Episode * the science behind journaling* practical tips on how to start a journaling routine * how to create a habit that sticks, even on the busiest daysMentioned in this Episode:* Meagan Rose Wilson Spotify Playlists including a variety of journaling playlists* Join GOLDENTIME Collective Radiance Spring Cohort DOORS CLOSE March 23rd 2025.Tune in to learn how just five minutes can create powerful change and help you find more presence and peace in your daily routine. Whether you’re new to journaling or looking to reignite your practice, this episode is packed with inspiration to help you reconnect with yourself and bring more intention into your day. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

Breathwork is one of the most accessible and effective tools for calming the nervous system, reducing stress, and improving overall well-being. In this solo episode, I explore the science behind breathwork, how it influences the body’s stress response, and why intentional breathing can be a game-changer for caregivers and parents looking to create more ease in daily life.I share simple breathwork techniques that can be seamlessly woven into your routines, whether you need a moment of calm in the morning, a reset during a stressful afternoon, or a way to unwind before bed. By tuning into the rhythm of your breath, you can cultivate greater awareness, presence, and resilience.Show Notes & Resources* Open App – A great resource for guided breathwork and meditation. Check it out here. They often offer a free 7-day trial. * 4-7-8 Breathing – A simple technique to calm the nervous system. Learn how to do it here.* The GOLDENTIME Journal – A guided journal to help you create mindful daily rituals. Get yours here (Use code podcast15 for 15% off!)If you found this episode helpful, share it with a friend and tag me @meaganrosewilson on Instagram for a chance to win a GOLDENTIME Journal. I’d love to hear how breathwork is supporting you. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this episode, I sit down with Madeline Lauf, founder and CEO of Begin Health, to talk about the foundational role of gut health in early childhood. We explore how the microbiome influences long-term well-being and simple, effective ways to support digestive health in young children—without overcomplicating it.We also discuss:* Why gut health is essential * The importance of making and eating real food - and how it’s sadly undervalued in our culture today* The difference between prebiotics and probiotics (and why kids need both)* How small, daily habits—like adding prebiotics—can make a lasting impact* The story behind Begin Health and how their science-backed approach is helping families build lifelong wellnessIf you're curious about how to support gut health for your little ones—or even yourself—this conversation is full of practical, research-backed insights.Connect with Begin Health & Madeline Lauf:🔗 Website: Begin Health🔗 Instagram: @begin.healthStay Connected:✨ Join the GOLDENTIME journaling community.✨ Follow me on Instagram: @meaganrosewilson✨ Subscribe to the podcast & leave a review. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this episode, I’m joined by Shirley from The Chinese Herbal Pantry to explore the wisdom of Traditional Chinese Medicine (TCM) and how we can align our meals and food choices with the shifting seasons. Shirley shares practical insights on warming, nourishing foods for winter and early spring, simple ways to incorporate TCM principles into family meals, and the importance of balance in our daily diet. Whether you’re new to TCM or looking to deepen your understanding, this conversation offers a beautiful, accessible approach to seasonal nourishment.In this episode, we discuss:✨ The foundational principles of TCM and how they relate to food✨ Key warming and restorative ingredients for winter and early spring✨ Simple meal ideas that support digestion, energy, and overall well-being✨ How to adapt traditional Chinese herbal wisdom to a modern, family-friendly kitchenConnect with Shirley:🌿 Website: The Chinese Herbal Pantry🌿 Instagram: @chineseherbalpantry 🌿 Youtube: The Chinese Herbal Pantry🌿 Free Resource for just for our Audience: Winter and Spring Wellness Tips Download HereIf you enjoyed this conversation, please leave a review and share it with a friend who would love to bring more seasonal wisdom into their home. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

Welcome to the third season of Rhythm Routine + Reverence!In this first episode of the season, I share a little bit about how I started babystepping my way to a regular movement practice when my youngest was very little and how it’s slowly become a part of my identity. I offer some of the insights and lessons I’ve learned along the way especially in regards to being really consistent and not viewing exercise as a means to an end but more a lifestyle and core value. As always, I offer listeners of the podcast 15% off my shop using the code podcast15 at the check-out store.meaganrosewilson.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this episode, I speak with Briar Culbert, a mother, a dedicated partner, and a nature lover. Briar is a Registered Psychotherapist with the College of Psychotherapists of Ontario (CRPO) and completed her post-graduate studies in Spiritual Psychotherapy and Spiritual Direction. Her background in movement, biochemistry, and ceremony helps her foster a truly holistic and integrative approach with clients. Briar's aim through all of her work is to provide a supportive environment for each individual's healing - whether she's working with a client one-on-one or leading a group. Briar works to ask the right questions, guiding you on your journey of growth and change.Briar's recorded workshops are available for purchase on her website. All workshops are an hour in length and include an companion workbook with journal prompts and notes to expand on the workshop's details. Her reparenting and anger workshops are both popular ones for the parents she supports!You can learn more about Briar and her offerings here.You’re invitedHearth and Heart: Setting Intentions for 2025. Sunday December 29th, 3pm EST.Join me for an hour long journaling session where we’ll plant seeds for your most intentional year yet. I’ll share some reflective prompts, play beautiful music and together we’ll explore what your soul is longing for this year. We’ll focus on two themes:* SELF: body, mind and spirit and* HEARTH: home, family, rhythm.Workshop for paid subscribers. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

This episode features Ali Miles an Advanced Sports Dietitian and the founder of Fuel School. She is an Advanced Sports Dietitian and Accredited Practising Dietitian with extensive qualifications and experience in elite performance nutrition.For the past nine years, Ali has been the performance dietitian for the Olympic Winter Institute of Australia and has supported our Australian athletes during the recent 2022 Winter Olympic Games in Beijing, China and the 2018 Winter Olympic Games in Pyeong Chang, South Korea. She is also the performance dietitian for the Sunshine Coast Lightning Netball Team and from 2015-2023, Ali held the role of senior performance dietitian at St Kilda Football Club followed by North Melbourne Football Club.Ali is trusted by many of the world’s best athletes and teams to deliver proven performance nutrition strategies that are smart, strategic and cutting-edge, all while being realistic and embracing the essential human element within high-performance environments.Now, Ali is focused on sharing her wealth of experience with the next generation of athletes. She created Fuel School, an online performance nutrition hub designed to empower teenage athletes with the knowledge and confidence to fuel their goals. Fuel School bridges the gap between elite-level nutrition strategies and practical, accessible advice, helping young athletes maximise their potential in sport, school, and life.Resources mentioned in this episodeFuel School my online performance nutrition membership platform, which is dedicated to empowering teenage athletes to respect their bodies and fuel with confidence so that they reach their potential in sports, school and life.Free Masterclass “Are you Eating Enough?”Other links to support youNourish + Thrive eMag: As each season turns get fresh ideas and links to family-friendly recipes and meal planning resources straight to your inbox. Each seasonal eZine will help you plan and serve macro-balanced, nourishing and kid-friendly meals.All paid Substack subscribers get the seasonal copy of Nourish + Thrive sent to their inbox.Subscribe nowFor Black Friday week the entire shop including Winter in the Home, Creating a Digital Family Calendar, Note Taking for the Organized Family and the GOLDENTIME Journal are 20% off. Check out the sale here. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this episode I explore practical tips and meaningful ways to prepare your home for the transition from late autumn to winter, creating a cozy, safe space for the season ahead.Here are the resources + links I mentioned through this episode:Simple Preparations for Lantern WalkStoring your Children's Books by SeasonWaldorf and Nature Inspired Picture BooksPodcast episode with Eva-Maria Smith on Creating Hygge in the Homehttps://podcasts.apple.com/no/podcast/slow-living-and-hygge-with-eva-maria-smith/id1674845485?i=1000637338150My CoursesWinter in the HomeDigital Notetaking for the Organized FamilyWaitlist for GOLDENTIME Collective Radiance January 2025 CohortUse coupon code podcast15 for 15% off everything in the storeIf you's like to support my work and think a friend of family member would enjoy this episode please share with them or leave a review! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe