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.

Key Takeaways:

• 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

The EMF Reality Check: Protecting Your Family in a Wireless World (Ep. 168)

Learn More about Kylen Ribeiro and DefenderShield:

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/
YouTube: https://www.youtube.com/DefenderShield
Pinterest: https://www.pinterest.com/defendershield/

Links to Dr. Anthony's EMF Presentation

Dr. Anthony Balduzzi’s Deep Dive EMF Presentation: View here
Research Document on Health Effects of EMFs referenced in the video presentation. Download here.

Biographical Information on Kylen Ribeiro

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, where she met DefenderShield co-founder, Ryan DeBaun.

Kylen knew what a special opportunity it would be to join DefenderShield, the pioneers of a new industry in the digital wellness space. She began working with Ryan and Daniel DeBaun in 2017 and has been a key aspect in the company’s growth since then.

In her personal time (wait, do moms even have personal time?), Kylen enjoys time with family and friends, reliving childhood with her sons (which she now has 2 of), practicing yoga, traveling, eating delicious food, and enjoying the outdoors and water.

Alitura: For Great Skin Care Products

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.

Featured Events & Links

• 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.

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 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 the health impacts of everyday EMFs and practical protection steps.

The post The EMF Reality Check: Protecting Your Family in a Wireless World (Ep. 168) appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

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.

Key Takeaways:

• 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.

Fall Reset: Adapt Your Health Plan as the Seasons Change (Ep. 167)

Alitura: For Great Skin Care Products

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.

Featured Events & Links

• 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.

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 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 light/sleep, Vitamin D seasonality, and adherence strategies, translated into simple, real-world actions for adults 40+.

The post Fall Reset: Adapt Your Health Plan as the Seasons Change (Ep. 167) appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Here’s the truth: the scale is a lagging, noisy signal. If you’re following the right plan, your body can’t help but make progress—you just need better ways to measure it. And if you want a plan that guarantees those wins show up in your clothes, energy, strength, and labs, that’s exactly what our Fit Mother Program program delivers.

Promise: In this article I'm going to share with you how to stop letting the scale derail your mindset, how to start tracking what actually matters, and the 7 fundamentals that will ensure you continue to make progress.

First: When Weight Loss Stalls, Shift the Goal

For example: if you’re 170 lbs aiming for 150, ask: What do I actually want?
More energy? Confidence? Clothes that fit right? Keeping up with your super active kids? Those outcomes keep you motivated when the number wobbles.

Numbers are just numbers and unless there is some significant emotional reason you’re tied to them, it’s sort of arbitrary. Meaning, if you want to lose 20 pounds just for sake of losing it, it may not be motivating enough to keep you on track when things get hard.

Instead, ask yourself these questions:

• How do I feel and how’s my energy?
• Do my clothes fit better?
• Do I feel more confident and attractive?
• Are others noticing?
• Am I happier with what I see in the mirror?

Why Most People Stall (and How Our Members Don’t)

• Daily weight swings (salt, sleep, hormones, training) can mask fat loss for weeks.
• Body recomp is real—gain muscle while losing fat and the scale barely moves.
• Random workouts + guesswork nutrition = inconsistent results and motivation drop-off.

Foundations removes the guesswork: simple meal templates, progressive workouts, accountability, and weekly check-ins so you see and feel progress—even when the scale lags.

Why the Scale Messes With Your Head

Your weight is constantly shifting. A salty meal, a hard workout, poor sleep, or even the time of day can swing the number by several pounds. That’s normal—but it can feel discouraging when you’re putting in the work and the scale isn’t cooperating.

Here’s another kicker: if you’ve started strength training (which is one of the best things you can do as a woman in your 40s), you might actually gain muscle while losing fat. The scale doesn’t know the difference—it just adds up the total. That means you could be transforming your body in all the right ways while the scale says “stuck.”

So if the scale isn’t reliable, what should you track instead?

7 Better Ways to Measure Real Progress

1. The Clothes Test (Simple + Honest)

You may not notice small daily changes in the mirror, but your clothes won’t lie. That notch you tighten on your belt, the way your shirt feels looser around the stomach, or jeans that fit better than they did a month ago—those are big wins. Unlike the scale, your wardrobe gives you feedback you can feel every day.

Pro tip: Keep one “benchmark” piece of clothing—like a pair of jeans or a fitted blouse—and try it on every couple of weeks. It’ll tell you more than the scale ever will.

2. Progress Photos Are Gold (Measure Every 4-6 Weeks)

Nobody loves taking them, but progress photos are one of the most powerful tools you’ve got. Take front, side, and back pictures every 4–6 weeks. Don’t rely on daily mirror checks—the changes are too subtle. But when you compare photos month to month, the difference becomes crystal clear.

Some progress photos, like the ones below from a few of our Fit Mother Program members, can be highly motivating and keep you laser focused as you continue to make improvements.

Think of it like watching your kids grow. You don’t notice the day-to-day changes, but when you look back at last year’s school photo, it’s obvious how much they’ve grown. Your body works the same way.

3. Strength & Performance (Capability = Confidence)

Here’s something the scale will never tell you: how strong you’ve become. At 40 and beyond, strength isn’t just about vanity—it’s about staying capable and independent for decades to come.

Ask yourself:

• Can you do more push-ups or squats than last month?
• Are you running farther without feeling like your lungs are on fire?
• Have you moved up to heavier weights at the gym? (yes, this is important for women too)

These improvements are massive markers of progress. And the cool part? They spill over into everyday life—carrying groceries, keeping up with your kids, or even tackling yard work without throwing out your back.

4. Energy & Mood (The Underrated Wins)

Forget being super lean for a second. Real progress shows up in your day-to-day energy. Do you have more stamina to keep up with your kids? Are you less wiped out after a long day at work?

Energy is one of the most underrated signs that your fitness and nutrition are paying off. When you feel good in your own skin and have the juice to live your life fully, that’s a win no scale can measure.

5. Health Markers That Matter (The Grown-Up Scoreboard)

Here’s the grown-up side of progress: your health stats. Blood pressure, cholesterol, resting heart rate, and blood sugar levels—all of these are influenced by your fitness habits. Improving those numbers doesn’t just make you “look” better; it sets you up for a longer, healthier life.

When you go for your next physical, compare your results with your last one. A lower blood pressure reading or improved cholesterol profile is progress that will keep you around for your family longer—and that’s the ultimate goal.

6. Sleep & Mood Upgrades (The Underrated Wins)

One of the first “hidden” benefits of consistent exercise and better nutrition is improved sleep and mood. If you’re falling asleep faster, waking up more refreshed, or finding yourself less irritable, that’s not a coincidence.

Better sleep and emotional stability are game-changers for moms. It means you show up more patient, more present, and more resilient for your family. Again, nothing the scale can capture—but it matters big-time.

7. Body Fat Percentage (Use Consistent Methods)

This is one of those markers that can tell you a lot, but only if done correctly and consistently. Sometimes we may lose body fat while increasing lean muscle and the numbers on the scale may be disheartening, so knowing your body fat percentage can be a huge boost.

If you track body fat, pick one method and be consistent:

• Best: DEXA (periodically), BodPod, or a reliable multi-frequency BIA scale.
• Cost-effective: Skilled caliper testing at your gym. Use the same technician, sites, and protocol each time. Trends > single readings.

The Fit Mother Fundamentals (Do These and You Win)

Making progress on and off the scale is simple (but not easy) and is exactly what we teach inside our Fit Mother Program.

• Eat a high-quality diet 80%+ of the time.
• If fat loss is the goal: maintain a modest calorie deficit consistently.
• Hit 0.7 + protein per lb bodyweight daily.
• Progressive strength training 3–4x/week.
• Conditioning/cardio 1–3x/week.
• Sleep 7–9 hours and manage stress.
• Move more, sit less.
• Be ruthlessly consistent—weeks and months, not days.

The Mom Mindset Shift; Use The Scale as a Tool, Not a Judge

Using the scale isn't inherently bad, but relying on it too much or obsessing over every lost and gained pound will drive you (and your family) crazy! Instead, weigh yourself once weekly or track a 7-day rolling average if you must—but always read it alongside your clothes, photos, measurements, performance, energy, and health markers.

Being fit in your 40s+ isn’t about chasing a number—it’s about being the strongest, healthiest version of yourself for the people you love and the life you want to live.

Quick-Start Checklist (Do These This Week)

1. Clothes Test: Pick a benchmark blouse/jeans. Note the fit. Recheck in 2–3 weeks.
2. Photos: Take front/side/back today. Repeat in 4–6 weeks.
3. Strength Log: Record one lift (e.g., goblet squat, plank). Beat it next week.
4. Waist Measure: Measure at the navel once per week. Track the trend.
5. Energy & Sleep: Note daily energy (1–10) and mornings you wake refreshed. Aim to improve your weekly averages.

Bottom line: Trust the fundamentals. Track what matters. Let your life—not your scale—tell you you’re winning.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Steve Roy

Trainer, Fit Mother Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father/Fit Mother Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

This process ignited my passion for health and fitness and I got my first personal training certification in 1997 and started working for a local gym. I spent the next 10 years traveling the country, working in gyms, health clubs, resorts, and hotels trying to be the best trainer and coach I could be and learning from some great mentors.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

*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 building muscle, nutrition, and sustainable fitness habits.

The post How to Measure Your Progress Without Obsessing Over the Scale appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

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.

Key Takeaways:

• 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

The Relentless Return: From 6.6 A1C to Senior Olympics Training with FMP Member Melissa (Ep. 166)

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 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 evidence-based methods for stabilizing glucose and building strength post-menopause.

The post The Relentless Return: From 6.6 A1C to Senior Olympics Training with FMP Member Melissa (Ep. 166) appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

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.

Key Takeaways:

• 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

The Healing Power of Flowers: Katie Hess on Flower Essences, Energy & Emotional Freedom

Where to Discover More with Katie Hess

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
Instagram: https://www.instagram.com/lotuswei/
YouTube: https://www.youtube.com/c/LOTUSWEI
TikTok: https://www.tiktok.com/@lotuswei
X: https://x.com/lotuswei
Pinterest: https://www.pinterest.com/lotuswei/
Location: Self-Arising Nature Center, 810 W Bethany Home Rd, Phoenix, Arizona

Biographical Information on Katie Hess:

Katie Hess is the author of Flowerevolution, an entrepreneur and expert of bioenergetic remedies. She has hand-collected over 300 flower remedies across the world and studied their impact over the last 25 years. She established an intuitive system for doctors, natural practitioners and all individuals to determine their own needs, accelerate their transformation and realize their true potential.

Thousands of people around the world have experienced the benefits of these remedies not only for their personal well-being, but as a catalyst for expansion in relationships, business and community. The ultimate impact is a ripple that reaches far beyond the individual – transforming the world from the inside out.

Katie teaches about flower remedies & mindful awareness around the world, and is the founder of LOTUSWEI and the Self-Arising Nature Center in Phoenix, Arizona, an international destination for flower essence education, experiences and practitioner training.

Check out Alitura for Great Skin Care Products

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.

Save With a Troscriptions Trial

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.

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 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 flower essences, plant energetics, and emotional healing.

The post The Healing Power of Flowers: Katie Hess on Flower Essences, Energy & Emotional Freedom appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

If you’ve ever tried to lose weight, build muscle, or just eat healthier, you already know the nutrition world is incredibly confusing and there are so many conflicting ideas on what the “right” way to eat is. And unfortunately each promises to be the answer, so we never know what actually works.

Inside our Fit Mother Program, we’ve helped thousands of busy moms over age 40 break free from the “complicated diet trap.” We teach women how to press the easy button following a simple nutrition system that fits your busy life.

How To Simplify Your Diet 

In this article, I’ll show you not only why over complicating your nutrition is holding you back from continued progress, but I’ll share some proven strategies that will allow you to dial in your eating while minimizing the time and effort needed to eat a high quality diet.

• Always know what you’ll be eating for your next meal. Waiting until you’re starving is almost always a bad idea and will often lead to poor choices. This requires a little planning and preparing, but can mean the difference between struggle and success.
• Choose 4-5 easy, healthy meals that you can rotate each week. This helps you avoid getting overwhelmed with too many choices or rushing around shopping for ingredients.
• Stick with the basics for each meal; protein, vegetables, and a fiber rich starch. Keep it as simple as possible!
• Use intermittent fasting to help you control total calorie intake. This is especially important if your primary goal is fat loss. Find an eating window that works for your schedule and lifestyle and it becomes much easier. There are so many benefits of fasting, but one main one is that you’re eating less by default because you’re in a shortened eating window.
• Keep a pantry full of spices and seasonings. These are calorie free and can add enough variety to your meals to keep things interesting without constantly having to find new recipes. For example, marinate your chicken in tarragon and garlic one night and the next use paprika, cumin, and coriander.

Complexity Is the Enemy of Consistency

If you look closely at the people who actually succeed with their diets—year after year, not just for a month—you’ll find something surprising: they keep it simple.

Take a moment to think about how much energy goes into a complicated diet. You’re weighing every gram of food, meal-prepping a dozen containers, tracking every calorie, reading labels like a scientist, and avoiding entire categories of foods.

For a few weeks, it feels exciting—you’re in control, the rules give structure, and the novelty keeps you motivated. But then life happens. Work deadlines pile up. Your kid gets sick. You travel for the weekend. Suddenly, all those rigid rules and restrictions crumble.

Why? Because complicated diets are fragile. They only work when life is perfect. And life is never perfect.

Simplicity, on the other hand, is resilient.

Adopt The Long-Game Mindset: 30-Days vs 30-Years

Anyone can follow a diet for 30 days. But the real question is: Can you eat this way for 30 years?

That’s the difference between flashy diets and a simple, sustainable approach. Flashy diets burn hot, then fizzle. Simplicity might not be exciting, but it’s repeatable. And repeatable habits are the only ones that stick.

At the end of the day, your body doesn’t care about fancy rules. It cares about consistent patterns. Eat real food. Control portions. Repeat.

You’re a busy parent. 

If you’re anything like me, you have far more things to do than you have time and the last thing you want to do is spend hours planning, shopping, prepping, cooking, and cleaning each week all in the name of eating healthier. Does that work, yes. Can we do it for a little while with success, absolutely. But the reality is that most of us just don’t have the time, money or energy to stick with these things for any length of time.

Simplicity Builds Consistency, and Consistency Matters Most

The most powerful factor in any fitness journey isn’t intensity, whether it’s with your workouts or diet—it’s consistency. And the best way to get consistent is to make it as easy as humanly possible to succeed. And that may mean rotating your favorite 5-6 healthy meals over the course of each week. That may mean starting a meal prep habit.

It may mean getting your family on board with healthy eating habits because we all know how difficult (and time consuming) it is to make separate meals for yourself and the rest of your family!

One thing that has worked very well for me personally over the years is eating the same breakfast almost every day. I make 3-4 scrambled eggs with fresh salsa, blueberries, and some potatoes cooked in a pan with a little olive oil and spices. It’s simple and healthy and takes all the guesswork out of eating when I wake up. And as an added bonus, my daughters eat this too!

Simplicity Eliminates Decision Fatigue

Every day, you make thousands of small decisions—what to wear, how to commute, when to answer emails. By the time you get to dinner, your willpower is already drained.

A complicated diet adds more decisions: Can I eat this food? How many grams of carbs do I have left? Is this snack “clean” enough? That mental clutter often leads to burnout.

But when your diet is simple—protein + vegetables + carbs, repeated in different ways—you don’t have to think so hard. Fewer choices = fewer chances to quit. Using the Perfect Plate approach simplifies eating and makes it so much easier to follow the basic guidelines of a high-quality diet.

The Perfect Plate approach makes things super simple and is the template I have been using for my meals over the last few years. One of my absolute favorite easy meals is 6-8 oz. of meatloaf (cooked with veggies in it for extra nutrition), a spinach salad with an oil based dressing, and a handful of red potatoes cooked in the air fryer with some garlic and pepper.

Another favorite is a 6-8 oz. chicken breast marinated in an oil based dressing, asparagus with olive oil and parmesan cheese in the air fryer, and half of a sweet potato. Nothing fancy, just easy, quick, and healthy.

Simplicity Frees You from Food Obsession

One of the hidden costs of complicated diets is that they make you think about food all the time. When you’re constantly counting, measuring, or restricting, food takes up too much mental space.

Simple eating flips the script. Instead of obsessing, you start automating. You eat in patterns, not puzzles. And once eating well feels automatic, you can shift your focus to actually living your life.

A study from Cornell's Food and Brand Lab found that the average person makes about 200 food-related decisions every day, many of them unconsciously. These decisions range from what to have for breakfast to whether to get a snack. Think of all the freed up mental space you’d have if you didn’t have to constantly have to be thinking about and planning your next meal. Do you think you’d be more productive in other areas of your life? I do!

Simple Doesn’t Mean Boring

One fear people have is that “simple” equals bland. Not true. Think of tacos: meat, veggies, tortillas. Or a stir-fry: protein, rice, vegetables, sauce. Simple meals can be endlessly creative without needing dozens of ingredients or restrictive rules.

One of the most popular recipes we’ve shared inside our Fit Mother Program is a dish called Crack Slaw. It’s so easy to make, tastes amazing, and is loaded with nutritional value. It’s just one of the many recipes and tips we share inside our private group to help make fitness easier for you.

Article Summary: The Bottom Line

Nutrition isn’t supposed to feel like a second job. It’s supposed to be your easy, nourishing structure that gives you the energy to support you for the rest of your life.

The most successful eaters aren’t the ones chasing the latest diet trend—they’re the ones who found a way to keep it simple. Because simple is sustainable. Simple is repeatable. And in the long game of health, simple is one of the real “secrets” to success.

A few more ideas to help you succeed:

• Always have healthy snacks on hand. This can prevent you from stopping at a fast food restaurant when you’re out and starving.
• Buy in bulk and freeze for later. Meats and vegetables work very well.
• Focus on eating single ingredient foods and use spices and marinades for experimentation with different flavors.
• Consider joining the thousands of women who are already using these strategies and many more to stay fit and healthy through our Foundations Program.

Ready to press the easy button on your diet?

That’s what we do every day inside the Fit Mother Program. Our proven 6-week program gives you the simple meal system, workouts, and accountability to finally get results that last just like the members below!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

• Rapid decrease in body fat
• Dramatically improved energy levels
• Greater mental sharpness & clarity
• Muscle gains & better cardiovascular fitness
• Decreased inflammation & pain
• Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

Steve Roy

Trainer, Fit Mother Project

Steve is a single father to two amazing daughters, has been involved in the fitness industry for more than 28 years, and joined the Fit Father/Fit Mother Project team in 2023.

Growing up as the prototypical “98-pound weakling”, my goal from an early age was to get bigger and stronger.

This process ignited my passion for health and fitness and I got my first personal training certification in 1997 and started working for a local gym. I spent the next 10 years traveling the country, working in gyms, health clubs, resorts, and hotels trying to be the best trainer and coach I could be and learning from some great mentors.

It's been an amazing journey and at 54 years old, I feel better than I did 20 years ago and it all comes down to making fitness a priority. This is a principle I live by and teach every single day.

*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 building muscle, nutrition, and sustainable fitness habits.

The post The Power of Simple: Why the Easy Button Is the Secret to Your Diet Success appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

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.

Key Takeaways:

• 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

From Grief to Grit: How Community Made Babs’ Consistency Easy (Ep. 164)

Try Troscriptions – With a Discount

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.

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 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 sustainable fitness, nutrition, and mindset for women 40+.

The post From Grief to Grit: How Community Made Babs’ Consistency Easy (Ep. 164) appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

We dig into how parasites hijack behavior, the candida–sugar loop, and the often‑misunderstood toxoplasma story beyond just cats. Kim outlines a practical framework for cleansing: kill → bind → evacuate, including why binders are non‑negotiable, what biofilm is, and how her Parafiy/Parafide Kit (three tinctures + a binder) sequences herbs like wormwood, clove, cilantro (for metals), and more to make the process simple and tolerable. We also cover lifestyle support—movement, lymph flow, stress reduction, and smart food add‑ins (pumpkin seeds, garlic, cilantro, dandelion root).

Kim also shines a light on mold—how it brain‑fogged her life, how to suspect it, and why you should address the source (home, RVs, bathrooms, slow leaks) while using targeted support. She discusses water and pet exposures, why some municipal testing misses nematodes, and simple habits to stay proactive—like running a 30‑day cleanse 3–4×/year, especially around travel, sushi nights, lake swims, or stressful seasons.

We wrap with practical food and product tips: daily binders and minerals (she likes fulvic/humic support—her kit even uses a fulvic foot soak), probiotic foods like Coconut Cult, and gut‑soothing marshmallow root treats. If you’re over 40, love sushi, have pets, or feel stuck with “mystery” symptoms, this one gives you a grounded plan to test, cleanse, and rebuild—without fear.

Key Takeaways:

• Parasites, candida, mold, and heavy metals often co-exist
• Visible worms are only part of the picture; protozoa are very common
• The cleanse framework is kill → bind → evacuate, with binders being essential
• Biofilm breakdown is necessary to expose hidden organisms
• Cilantro and other herbs can support heavy metal detox
• Sushi, raw produce, and undercooked meats are common parasite exposures
• Pets, ponds, lakes, and unfiltered water are major risk factors
• Running a 30-day cleanse three to four times per year is recommended
• Movement, lymph flow, and stress reduction improve outcomes
• Candida drives sugar cravings; diet adjustments are key
• Mold can change mood and behavior; addressing sources is critical
• Simple foods like garlic, clove, pumpkin seeds, and cilantro support cleansing
• Regular water and air testing can reveal hidden exposures
• Fulvic and humic minerals provide support and binding capacity
• Binders should always accompany anti-parasitic herbs or foods

Parasite Cleansing 101 with Kim Rogers – a.k.a. “The Worm Queen” (Ep. 163)

Learn More about Kim Rogers and RogersHood:

Website:  https://rogershood.com/

• Use discount code FITFAMILY at checkout and receive 10% off your order.

Podcast: What's Eating U?! https://podcasts.apple.com/us/podcast/whats-eating-u/id1798180273
Facebook: https://facebook.com/groups/939934813840694/
Instagram: https://www.instagram.com/mrsrogers.hood/
TikTok: https://www.tiktok.com/@mrsrogershood
YouTube: https://www.youtube.com/channel/UC0DqZB28z2jtUSLgXyC-N9g
Linktree: https://linktr.ee/RogersHood

Mold test kits: https://www.gotmold.com/
Water tests: https://www.parasites.org/
https://etrlabs.com/product/legacy-health-scan/

Biographical Information on Kim Rogers:

Kim Rogers is a seasoned wellness professional with over 20 years of experience in Western medicine. Kim has dedicated her career to advancing medical knowledge and improving patient care. Throughout her extensive tenure in the medical field, she has authored numerous medical publications, contributed to national allied health certification tests, and provided valuable insights as a member of medical advisory boards.

Kim's journey in the medical field took an unexpected turn when her own health challenges led her on a transformative path. Struggling with endometriosis, parasites, Lyme disease, and mold poisoning, she embarked on a personal quest to stop taking pharmaceuticals and strive for a more holistic and natural approach.

Inspired by her own healing journey, Kim founded RogersHood Apothecary in December of 2021 and invented the globally known, best selling, and viral ParaFy Parasite Cleanse kit. This kit consists of high-quality, hand made herbal tinctures aimed at detoxing unwanted parasites, worms, candida, heavy metals & toxins while also promoting well-being.

RogersHood gained widespread recognition after Kim's personal results with parasites went viral on TikTok and Instagram, gaining millions of views and hundreds of thousands of followers crowning her the “Worm Queen”. With a commitment to transparency and quality, Kim's products have resonated with a diverse audience seeking natural solutions for various health concerns.

Driven by her purpose and passion, Kim — armed with knowledge, dedicates her life to helping others self-heal and to become their own patient advocates in their lives and health. By sharing her experience and expertise on social media and her own health & wellness podcast, What's Eating U?!, she is clearly on an unstoppable mission to help the world heal.

Check Out Troscriptions – With a Discount

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.

Try The Fresh-Pressed Olive Oil Club for $1

Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered. 

With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time.

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 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 real‑world parasites, mold, and candida – and how to cleanse from them.

The post Parasite Cleansing 101 with Kim Rogers – a.k.a. “The Worm Queen” (Ep. 163) appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Andy shares his four-step approach to radiant skin—cleanse, exfoliate, hydrate, repair—and explains why most commercial products are full of toxic additives that can do more harm than good. He dives into the ingredients you should look for (like pearl powder, propolis, and aloe vera) and the ones you need to avoid, while highlighting the role of diet, hydration, and light therapy in maintaining glowing, healthy skin.

Beyond products, Andy offers practical insights on routines, habit-stacking, and the importance of integrity in both personal health and business. From the use of red light therapy to his philosophy on safe sun exposure, Andy’s holistic framework blends ancestral wisdom, cutting-edge science, and pure passion for helping people feel and look their best.

This conversation is more than just skin deep—it’s about resilience, creativity, and honoring the body as a sacred vessel. Whether you’re struggling with your skin, curious about natural skincare alternatives, or simply want to learn how to optimize your health from the inside out, this episode is packed with inspiration and actionable takeaways.

Key Takeaways:

• The pivotal accident that led to Andy’s healing journey and creation of Alitura
• Importance of switching from harsh commercial products to simple, natural alternatives
• Why your skin is the body’s largest detoxifying organ
• Four-step skincare framework: cleanse, exfoliate, hydrate, repair
• The role of clays and pearl powder in skin rejuvenation
• Propolis, aloe vera, and other natural powerhouse ingredients
• Hidden toxins in mainstream skincare: synthetic fragrances, sulfates, parabens, dyes
• How to use the Yuka app to check product safety
• Andy’s perspective on sun exposure and safe alternatives to conventional sunscreens
• The connection between nutrition, hydration, and skin health
• The benefits of red light therapy and habit-stacking routines
• Why processed foods, refined sugars, and poor water quality damage the skin
• Simple starter kit recommendations: Pearl Cleanser, Clay Mask, Gold Serum
• Andy’s mission: integrity, artistry, and guiding the skincare industry toward clean, effective products

Healing, Resilience, and Radiant Skin with Alitura’s Andy Hnilo (Ep. 162)

Where to Discover More with Andy Hnilo and Alitura:

Website: https://alituranaturals.pxf.io/9La6ge

• Use discount code FITFAMILY at checkout and receive 20% off your first order.

Instagram: https://www.instagram.com/alituranaturals/
Facebook: https://www.facebook.com/AlituraNaturals/
YouTube: https://www.youtube.com/channel/UCIiI78N6imQrFbuBqohhzWg
X: https://x.com/alituranaturals
Pinterest: https://www.pinterest.com/alituranaturals/
TikTok: https://www.tiktok.com/@alituranaturals

Biographical Information on Andy Hnilo:

Andy Hnilo is the founder and CEO of Alitura, an award-winning natural skincare brand born from his personal journey of resilience and healing. After surviving a near-fatal accident in 2011 that left his face fractured in seven places, Andy set out to create his own formulas using powerful botanicals, superfoods, and clays from around the world. What began as a personal recovery ritual evolved into Alitura (“to feed and nourish” in Latin), now trusted by over 111,000 customers in 95 countries.

A former professional athlete, model, and actor, Andy brings the same discipline and passion from his past careers into pioneering non-toxic, performance-driven skincare. Under his leadership, Alitura has earned global recognition, including LuxLife’s Best Natural Skincare Award and Eco-Excellence’s Best Skincare for Him & Her amongst several other prestigious awards. Beyond products, Andy is a passionate advocate for holistic wellness, self-care, and living with gratitude — values that continue to guide both his personal life and the Alitura mission.

Take a Look at Mitopure

Timeline is offering 20% your first purchase. There's never been a better time to experience the benefits of Mitopure. Go to https://www.timeline.com/FITFATHERPROJECT and use code FITFATHERPROJECT at checkout for 20% off your order.

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 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 natural skincare, safe ingredients, and holistic ways to support radiant, healthy skin

The post Healing, Resilience, and Radiant Skin with Alitura’s Andy Hnilo (Ep. 162) appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Dr. Arnston explains why spirulina and chlorella are considered superfoods among superfoods — boasting more protein per gram than steak, rich in essential fatty acids, packed with B vitamins, chlorophyll, antioxidants, and powerful compounds like phycocyanin and superoxide dismutase (SOD). Spirulina is an energy-boosting, hunger-satisfying, mitochondria-supporting powerhouse, while chlorella is the ultimate detoxifier, binding to heavy metals, pesticides, mold, and other toxins. Together, they address three major modern health challenges: nutrient deficiencies, toxin overload, and age-related cellular decline.

Listeners will learn exactly how to incorporate these foods into their daily lives — from quick energy before workouts to deep detox support at night — and why they’re safe for everyone from kids to grandparents (even pets). Dr. Arnston shares specific protocols, including dosages, timing, and pairing strategies for maximum benefits, as well as unique “biohacks” combining algae with red light therapy, cold plunges, and saunas.

Whether you’re looking to boost your athletic performance, support longevity, enhance detoxification, or simply fill nutritional gaps in a clean, convenient way, this episode will open your eyes to the untapped potential of algae. Plus, you’ll hear Dr. Arnston’s vision for bringing algae farming to the U.S. — making this ancient food a modern health staple.

Key Takeaways:

• Dr. Arnston’s journey from international business to algae nutrition expert
• Spirulina = “nourishment in” for energy, focus, protein, and mitochondria health
• Chlorella = “toxins out” for detox, gut health, and immune support
• Spirulina has 3x more protein (by weight) than steak; 64% bioavailable protein
• Chlorella binds to heavy metals, pesticides, mold, and microplastics
• Both algae are rich in chlorophyll — nature’s blood builder
• No lectins or oxalates — gentle on digestion and autoimmune-friendly
• High in B vitamins for energy conversion at the cellular level
• Contains glutathione and SOD for antioxidant and mitochondrial protection
• Biohacks: spirulina before workouts, sauna, or cold plunge; chlorella after
• Chlorella stimulates peristalsis for healthy bowel movements
• Safe for all ages, pets included; easy to travel with
• Nutrient-dense enough to replace multiple supplements

Algae: The Most Powerful Superfood You’re Not Eating with Dr. Catharine Arnston (Ep. 161)

Learn More about Dr. Catharine Arnston and ENERGYbits:

Website:  https://energybits.com/

• Use discount code FitFamily at checkout and receive 20% off your order.

Instagram: https://www.instagram.com/energybits/
LinkedIn: https://www.linkedin.com/in/catharinearnston/
Facebook: https://www.facebook.com/ENERGYbits/
YouTube: https://www.youtube.com/energybits
TikTok: https://www.tiktok.com/@energybits

Biographical Information on Dr. Catharine Arnston

When Catharine Arnston’s younger sister was diagnosed with breast cancer, she set out to find the most powerful, alkaline nutrient-dense foods that could aid healing. What she discovered would change her life—and the future of wellness. Her journey led her to algae, the world's most potent alkaline, high protein sustainable superfood, backed by 100,000 scientific studies, the United Nations and NASA.

As the Founder & CEO of ENERGYbits®, Catharine has spent 15+ years researching algae’s incredible benefits—from boosting energy and mental clarity to reversing aging at the cellular level. She has written hundreds of papers, given lectures at 30+ national medical conferences, spoken on 300+ podcasts and built ENERGYbits® into a highly respected global brand.

Catharine’s passion for the healing properties of algae is contagious and inspiring. As a PhD in Natural Health, a Board-Certified Health Coach and Reiki Master, Catharine’s scientific fluency and playful personality allows her to explain the science of algae with such simplicity and clarity, she leaves audiences informed, uplifted and hopeful as they learn that algae is the 4 billion year old health/longevity solution they have been looking for. They just needed someone to explain it. So Catharine does.

Give Troscriptions A Try 

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.

Discover the Fresh-Pressed Olive Oil Club

Go to http://go.getfreshfitfather.com to enroll in the Fresh-Pressed Olive Oil Club, pay just $1 to help cover shipping costs, and receive a complimentary full-size bottle ($39 value) of one of the greatest olive oils T.J. has ever discovered. 

With T.J.’s Club, there’s never a commitment to buy anything, now or ever, and you can cancel your membership at any time.

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 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 the health benefits, uses, and science behind spirulina and chlorella algae. 

The post Algae: The Most Powerful Superfood You’re Not Eating with Dr. Catharine Arnston (Ep. 161) appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.