If you’ve been putting in the work but still feel like your results never last, I think this conversation will resonate with you.

Hi friends, and welcome back to Daily Deposits! Last week’s episode was all about the practical side of body composition. We talked about the three biggest mistakes I see women making when they’re trying to lose body fat: under-eating, doing too much cardio, and not prioritizing protein.

But if you’ve ever followed all the advice (or at least tried different diets, workout plans, etc.) and still found yourself back where you started a few months later, you know there has to be more to the story. That’s what this episode is about.

For a long time, I thought my biggest obstacle was finding the right plan. If I could just discover the perfect way to eat or the perfect workout split, everything would finally click for my postpartum body. But looking back, I don’t think I was truly searching for a better plan. I think I was searching for certainty. I wanted someone to promise me that if I followed the rules closely enough, my body would finally cooperate.

The truth is, I already knew a lot about nutrition. I’ve been a nutrition consultant for over a decade. I knew protein mattered. I knew fiber mattered. I (eventually) figured out strength training mattered. Etc. Etc. Etc. What I didn’t realize was how much the story I was telling myself about my body was influencing every decision I made.

Thanks to my PMOS/PCOS, I told myself I was someone who struggled to lose weight. I told myself my body just held onto fat. I told myself I’d always have an irregular cycle and a thicker midsection. I told myself I’m just someone who craves a lot of sugar. Those thoughts became so familiar that I stopped questioning them. They weren’t beliefs anymore. They felt like facts. They were literally and figuratively my truth.

One of the biggest ideas I explore in this episode is something I call suspending your disbelief. What if your past doesn’t automatically determine your future? What if your body is capable of changing in ways you haven’t experienced yet? Sometimes the biggest breakthrough isn’t finding a new strategy. Rather, it’s becoming willing to believe your current story might not be the only one available to you.

Another shift that completely changed the way I approached fat loss came down to a single word. For years, I wanted to lose weight. Then I started thinking about what it actually means to lose something. When you lose your keys, you expect to find them again. When you lose your phone, same thing. Losing implies something temporary. Losing also implies that you’re going to go searching for something.

What if the goal wasn’t to lose weight, but to release it?

That simple change in language shifted the way I approached my health. Instead of trying to force my body to change through restriction and control, I started focusing on releasing the beliefs and patterns that weren’t serving me anymore. It sounds subtle, but it opened the door to an entirely new perspective.

I also talk about the connection between our nervous system and lasting body change, something I’ve learned a lot about through Nicole Sachs’ work. So many women are trying to change their bodies from a place of frustration or self-criticism. I was one of them. They believe they’ll finally be happy once they reach a certain number on the scale. But our bodies don’t thrive under constant stress, whether that stress comes from our environment or from the way we talk to ourselves every single day.

If you’ve ever felt like you’re doing everything right—or trying all the things but your results never seem to last—I hope this episode gives you a different perspective. I hope it gives you an alternative path forward. Sometimes the missing piece isn’t another diet. Sometimes it’s the story you’ve been carrying about yourself for years.

The Strong(er) Body Blueprint: A Beginner’s Guide to Muscle Gain and Fat Loss

Daily Deposits is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

Other podcast episodes that pair well with this one:

* 3 Things Holding You Back From Losing Body Fat

* 5 Signs You’re Not Eating Enough (and What to Do About It)

* How to Stop Counting Macros Without Losing Your Progress

* How I Put My PCOS Into Remission

The "eat less, move more" messaging that most of us grew up with isn't just unhelpful, it's working against you. In this episode, I break down the 3 biggest mistakes I see women make when they're trying to lose body fat, and spoiler: all 3 come from the same place.

I talk about why under-eating is the number 1 issue I see in my coaching (and why eating more is what changes everything), why cardio alone won't change your shape no matter how much of it you do, and why protein needs to be at every meal, not just dinner. I also share my own postpartum story—how I made all 3 of these mistakes after my first baby, flipped them after my second, and gained 9 pounds of muscle and dropped 7% body fat without counting calories or macros.

If you've been putting in the effort and your body still isn't changing, one of these 3 things might be the exact thing holding you back.

In this episode:

00:00 – Welcome back, life update, and what this podcast is about

02:30 – Why all 3 mistakes come from the same "eat less, move more" messaging

03:00 – Mistake #1: You're not eating enough (and why that stalls fat loss)

06:00 – What chronic under-eating does to your metabolism, cortisol, and thyroid

08:00 – What happens when my coaching clients start eating more

09:30 – Mistake #2: You're doing too much cardio and not enough strength training

11:00 – Why muscle is what changes your shape (and what "toned" means)

12:30 – My postpartum story: 9 pounds of muscle, 7% body fat lost, same scale weight

14:00 – Programs I recommend: Peloton Strength, Evlo Fitness, Meg Squats, Ladder

14:30 – Mistake #3: You're not prioritizing protein

16:00 – Why 25-40g per meal matters for muscle, satiety, and GLP-1

17:30 – The PCOS connection: how protein helped me put my PCOS into remission

18:30 – What to do instead: the 3 shifts that change everything

21:00 – The Strong(er) Body Blueprint and closing thoughts

Key Takeaway:

The 3 shifts that changed my body more than any diet ever did: eating enough, strength training with progressive overload, and prioritizing protein at every meal. If you've been doing the opposite and wondering why nothing is changing, you don't need to try harder. You need to try differently.

Resources mentioned:

5 Signs You're Not Eating Enough3 Nutrients That Turn On Your Body's GLP-1The Strong(er) Body Blueprint

Connect with me!

For 1-on-1 coaching inquiries: team@wellnesswithedie.comPodcast: https://wellnesswithedie.substack.com/podcastWebsite: wellnesswithedie.comInstagram: @wellnesswithedie

Under-eating is one of the most common issues I see in the women I coach. Not overeating. Under-eating. And most of them have been doing it for so long that it feels normal!

In this episode, I walk through 5 signs your body is telling you it needs more fuel: constant fatigue despite sleeping well, workouts that feel harder than they should, hair loss and brittle nails, irregular or missing periods, and thinking about food constantly. I also get into why under-eating is so common in women, why it stalls fat loss instead of helping it, and what happened in my own life when I was chronically under-fueling in my early 20s.

Then I share five things to start doing if you recognize yourself in these signs, including the Good Enough Plate Method and why eating more—especially more protein and carbs—might be the thing that changes everything.

If you've been doing all the things and your body still isn't responding, this episode is for you.

In this episode:

00:00 – Welcome back and start-of-summer life update02:00 – Why I wanted to record this episode and what I see in my coaching clients04:00 – Why under-eating is so common in women06:00 – Sign 1: You're tired all the time, even when you're sleeping enough07:30 – Sign 2: Your workouts feel harder than they should09:00 – Sign 3: Hair loss, brittle nails, dull skin10:00 – Sign 4: Your period is irregular or has disappeared11:30 – Sign 5: You think about food constantly13:00 – Why under-eating stalls fat loss (the biology)15:00 – What to do about it: 5 practical steps17:30 – The Good Enough Plate Method and the Strong(er) Body Blueprint18:30 – Closing thoughts

Key Takeaway:

If you've been running on fumes and wondering why your body isn't responding to all the hard work, the answer might not be less. It might be more. More food. More protein. More carbs. More trust in your body's signals. The women who make this shift are the ones who see the most change.

Resources mentioned:

- Are You Eating Enough? 3 Signs Your Body Is Underfueled- How to Build a Balanced Plate- The Strong(er) Body Blueprint

Connect with Edie!

For 1-on-1 coaching inquiries: edie@wellnesswithedie.comPodcast: https://wellnesswithedie.substack.com/podcastWebsite: wellnesswithedie.comInstagram: @wellnesswithedie

Hi friends, and welcome back to Daily Deposits. If we haven’t met yet, I’m Edie. I’m a nutrition consultant (almost 10 years now!) and a mom of two. In many ways, this podcast is simply an extension of my coaching. A lot of these episodes are conversations I’m already having with clients. And this one? It comes up all the time.

We’re talking about macros.

If you clicked on this episode, I’m guessing one of a few things is true:

* Maybe you’ve been tracking for a long time and you’re tired; like, mentally tired from thinking about food all the time (weighing your food, logging your food, looking up restaurant macros, etc.).

* Maybe the app is starting to feel less like a helpful tool and more like something you depend on. You’re a ball-and-chain to MyFitnessPal, Cromoter, or whatever tracker you’re using.

* Or maybe you’ve tried to stop before, but the second you do, you feel anxious and go right back to tracking because it feels safer. It’s your comfort zone.

If that’s you, you’re not alone in that. And this episode is going to help.

Spoiler alert: I am not anti-tracking. But—caveat—I also think there comes a point for many women where the tracking itself starts getting in the way of the very thing you’re (hopefully) trying to build, which is trust with your body and a healthier relationship with food. And if you’re a mom, modeling a healthy relationship with food for your kids.

Where Tracking Goes Sideways

The problem isn’t tracking itself. Yes, I’ll repeat that. I don’t think the issue itself is tracking. It can be a really helpful and informative tool!

The problem is when tracking becomes the only way you feel safe around food.

For example, when you can’t sit down at a restaurant without mentally calculating your plate. Or when you choose the grilled chicken over pasta because the macros are easier to log. Or when you feel anxious eating at a friend’s house because you can’t weigh the portions.

That’s not a tool anymore. That’s a crutch. And it’s pulling you further from the thing you’re trying to build in the long run, which is trust in your own body.

Think about it like training wheels. They’re incredibly useful when you’re learning to ride a bike. But at some point, the training wheels have to come off if you want to ride freely, right? Leaving them on forever doesn’t make you a better cyclist. It just means you never learned to balance on your own. Same goes for tracking.

What We Cover in This Episode

Inside the episode, we explore:

* Where macro tracking is no longer helpful (the training wheels analogy)

* 5 signs it’s time to stop tracking

* My personal history with orthorexia and why it shapes my coaching

* The Good Enough Plate Method—the visual framework that replaces the app (protein + veggie + starch + fat)

* The 5-step macro tracker exit plan for weaning off gradually

* What to expect in the first two weeks without tracking

* The body cues to tune into once the numbers are gone (energy, performance, satiety, cravings)

* Why tracking was never the destination to begin with

The bottom line: you went from tracking to learning. Now it’s time to go from learning to trusting. And you’re more ready than you think. Trust me.

Go Deeper

I have two written pieces that go hand in hand with this episode:

* The Good Enough Nutrition Method (includes a downloadable PDF cheat sheet!)

* GLP-1 Grocery List and Meal Plan

And if you want the full step-by-step framework for building muscle and losing body fat without meticulously counting macros, The Strong(er) Body Blueprint covers all of it.

The other podcast episodes I’ve recorded that tie into this one:

* The Nutrients That Turn On Your Body’s GLP-1

* The 3 Things That Changed My Body More Than Any Diet

* Are You Eating Enough? 3 Signs Your Body Is Underfueled

* Why Intermittent Fasting Often Fails Women

Did you know your body already makes GLP-1? Every time you eat, your gut releases this hormone to manage blood sugar, slow digestion, and signal fullness. Medications like Ozempic and Wegovy are synthetic versions of it at much higher levels, but what if you could support your body's own production through food?

In this follow-up to one of my most downloaded episodes, I break down the 3 specific nutrients that trigger your body's natural GLP-1 production, the daily habits that support it, and why the plate I've been teaching for years turns out to be a GLP-1-boosting plate. I also share my honest take on GLP-1 medications and why the foundation matters whether you're on one, considering one, or taking a food-first approach.

If you've been curious about GLP-1 but want to start with what you can do in your own kitchen, this episode is for you.

In this episode:

00:00 – Welcome and why this is a follow-up to the GLP-1 medications episode

01:00 – Quick refresher: what GLP-1 is and what it does in your body

02:30 – My honest take on GLP-1 medications and why I'm not anti-med

04:00 – The caveat: food vs. medication-level GLP-1 (the 1,000x difference)

05:00 – The 3 nutrients that trigger GLP-1: protein, fiber, and healthy fats

05:30 – Why protein is the strongest GLP-1 trigger (and the leucine connection)

07:00 – How fiber works through your gut bacteria to stimulate GLP-1

08:00 – Why unsaturated fats outperform saturated fats for GLP-1

09:00 – The Good Enough Plate is a GLP-1 plate

10:00 – The GLP-1 grocery list (paid Substack post)

11:00 – Daily habits that support GLP-1: walking, eating slowly, meal timing, sleep, strength training

13:00 – My take on "natural GLP-1 booster" supplements

14:00 – Closing

Key Takeaway:

The foods that boost your body's natural GLP-1 production are the same ones that support blood sugar, hormones, and body composition: protein, fiber, and healthy fats at every meal. You don't need a new protocol. You need a consistent foundation.

The GLP-1 grocery list will be available on my Substack, Daily Deposits, soon.

Connect with Edie!

For more practical wellness guidance, nutrition insights, and new podcast episodes:

Podcast: https://wellnesswithedie.substack.com/podcast

Website: wellnesswithedie.com

Instagram: @wellnesswithedie

Ready to build your nutrition foundation? Check out The Strong(er) Body Blueprint.

PCOS affects 1 in 10 women, and up to 70% of them don't even know they have it. It's one of the most common hormonal conditions in women of reproductive age, and it's also one of the most misunderstood.

In this episode of Daily Deposits, Edie shares her full PCOS story, from the signs she missed in high school to the 2+ years without a menstrual cycle to putting her PCOS into remission through nutrition and strength training.

She also breaks down the 4 types of PCOS (insulin-resistant, inflammatory, adrenal, and post-pill), explains how to identify which type applies to you, and walks through the specific labs to ask your doctor for. If you've gotten the "string of pearls" ultrasound finding and aren't sure what it means, she covers that too.

Most importantly, this episode explores what Edie actually did to manage her PCOS and what she didn't do. If you have PCOS, suspect you might, or are overwhelmed by conflicting protocols online, this episode will help you cut through the noise.

Disclaimer: Edie is not a doctor. Nothing in this episode is intended to diagnose, treat, cure, or prevent any disease or condition. Please work with a qualified healthcare provider before making changes to your medications, supplements, or treatment plan.

In this episode:

00:00 – Introduction and disclaimer

02:00 – Edie's PCOS story: signs in high school, undereating in her teens, and a decade on birth control

05:30 – The diagnosis, fertility fears, and an A1c of 5.7

08:00 – What PCOS actually is and the Rotterdam diagnostic criteria

10:00 – The 4 types of PCOS: insulin-resistant, inflammatory, adrenal, and post-pill

15:00 – The "string of pearls" ultrasound and what it does and doesn't mean

16:30 – What actually worked: blood sugar balance without cutting carbs

19:00 – Why building muscle is one of the most powerful tools for insulin sensitivity

21:00 – Staying on top of labs and her take on berberine, inositol, and metformin

23:00 – What she didn't do: no gluten-free, no dairy-free, no intermittent fasting

25:30 – How long PCOS remission actually takes (honest talk)

27:30 – The upcoming PCOS guide and how to be the first to know

29:00 – Final thoughts

Key Takeaway:

PCOS is not a one-size-fits-all condition, and it shouldn't be treated like one. Understanding your type, getting the right labs, and building a foundation of protein, fiber, and strength training can move the needle more than any extreme elimination protocol. Remission is possible. It just takes consistency and patience.

Connect with Edie!

For more practical wellness guidance, nutrition insights, and new podcast episodes:

Podcast: https://wellnesswithedie.substack.com/podcast

Website: wellnesswithedie.com

Instagram: @wellnesswithedie

Ready to build your nutrition foundation? Check out The Strong(er) Body Blueprint.

In this episode, Edie breaks down one of the most persistent myths in fitness: that fasted cardio is the best way to burn fat. She walks through what fasted cardio does in your body, what the research says (including a key study done specifically on women), why fasted training can be particularly problematic for women's hormones and muscle mass, and what she'd recommend instead if your goal is body recomposition. If you've ever skipped breakfast to "maximize fat burn," this one's for you.

What we cover:

(0:00) Welcome back

(2:30) What fasted cardio is and why people do it

(5:00) What the research actually says—the Schoenfeld study on women + the 2017 systematic review

(8:00) Why your body compensates: fat oxidation vs. fat loss over 24 hours

(10:00) Why fasted cardio is particularly problematic for women—cortisol, lean mass, and hormonal disruption

(13:30) Dr. Stacy Sims on why women respond differently than men to fasted training

(15:00) What actually works for body recomposition: eating enough, prioritizing protein, and strength training

(17:30) What Edie's mornings actually look like (protein coffee, electrolytes, real food)

(19:00) Edie's first vs. second postpartum—same woman, opposite approach, completely different results

(20:00) Nuance: when low-intensity fasted movement is fine, thyroid medication timing, and why pre-workout fuel is a personal preference

(22:00) The Strong(er) Body Blueprint + wrap-up

Key takeaways:

Your body does burn more fat during fasted cardio, but it compensates later in the day, and over 24 hours, there's no difference in fat loss compared to fed training.

A study on 20 young women found no difference in body composition between fasted and fed cardio groups when calories were controlled.

 Women are more sensitive to cortisol than men. Fasted training can elevate cortisol, promote muscle breakdown, suppress sex hormones, and disrupt your cycle.

Dr. Stacy Sims: when women exercise in a fasted state, the brain perceives a low-energy emergency — the body breaks down muscle and holds onto fat.

Body recomposition requires 3 things: eating enough to support the work, prioritizing protein (~1g per pound of ideal body weight), and strength training with progressive overload 3-4x/week.

Pre-workout fuel is a personal preference. Some women do great with half a banana and Greek yogurt, some prefer protein coffee, and some feel fine fasted for low-intensity movement. It depends on your exercise type, duration, intensity, and goals.

If you're trying to get your period back or manage a hormonal imbalance, more fuel is almost always better.

Studies + resources mentioned:

Schoenfeld et al. (2014), Journal of the International Society of Sports Nutrition—fasted vs. fed cardio in young women, no significant difference in body composition

2017 systematic review—fasted exercise training does not lead to greater long-term fat loss

Dr. Stacy Sims on the Huberman Lab podcast (2024)— women's cortisol response to fasted training, lean mass preservation 

Products mentioned in this episode:

Slate milk: protein coffee pairing

Pioneer Pastures protein drinks: protein coffee pairing

Connect with Edie!

For more practical wellness guidance, nutrition insights, and new podcast episodes:

Podcast: https://wellnesswithedie.substack.com/podcast

Website: wellnesswithedie.com

Instagram: @wellnesswithedie

 Ready to build your nutrition foundation? Check out The Strong(er) Body Blueprint.

Seed oils are one of the most debated topics in wellness right now. They've been called toxic, inflammatory, and the root cause of chronic disease. But what does the research actually say?

In this episode of Daily Deposits, Edie breaks down what seed oils are, walks through the 3 main arguments against them, and shares what the science supports and what it doesn't. She also gets into the new dietary guidelines, why the conversation has become so politicized, and what she actually uses in her own kitchen as a nutrition consultant and mom of 2.

If you've been confused by the seed oil debate or stressed about what's in your pantry, this episode will help you cut through the noise and make decisions from a place of confidence, not fear.

In this episode:

00:00 – Welcome back and why seed oils keep coming up in coaching calls

01:30 – What seed oils actually are and the "Hateful 8"

03:00 – How seed oils are processed and the hexane conversation

04:30 – Argument #1: Omega-6 fatty acids and inflammation

07:00 – What researchers at Johns Hopkins and Stanford actually say

08:30 – Argument #2: The omega-6 to omega-3 ratio

10:00 – Argument #3: Toxic compounds from heating oils

11:30 – The real problem nobody talks about: ultra-processed food

13:00 – The new dietary guidelines, butter, and beef tallow

14:30 – What Edie actually cooks with in her own kitchen

16:00 – 4 things to take away from this episode

Key Takeaway:

Seed oils are not the villain the internet has made them out to be. The real issue is ultra-processed food, not the oil itself. Use extra-virgin olive oil as your go-to, avocado oil for high-heat, and eat more omega-3-rich foods. And when someone tells you to be afraid of a food, always ask: what are they selling?

Connect with Edie!

For more practical wellness guidance, nutrition insights, and new podcast episodes:

Podcast: https://wellnesswithedie.substack.com/podcast

Website: wellnesswithedie.com

Instagram: @wellnesswithedie

Ready to build muscle and lose body fat? Get The Strong(er) Body Blueprint.

Maybe you've been trying to lose the same 5-10 pounds for a while. Or maybe you're doing all the "right" things and your body just isn't changing. In this episode of Daily Deposits, Edie shares the three specific changes she made over the past 15 months that helped her lose 7% body fat and gain 9 pounds of muscle—without counting calories, macros, or steps.

She also opens up about the perspective shift that changed everything: finding Dr. Stacy Sims, Meg Squats, and Casey Johnston's book A Physical Education, and why she stopped trying to shrink after her second pregnancy and started building instead.

Plus, Edie introduces her brand new 56-page body recomposition guide, The Strong(er) Body Blueprint, and breaks down exactly what's inside and who it's for.

If you've been stuck in the cycle of cardio and restriction and wondering why nothing is changing, this episode will help you rethink the entire approach.

In this episode:

00:00 – Welcome back and a spring break life update

01:30 – Why this episode might be for you

02:15 – The three things that helped Edie lose 7% body fat

03:00 – Edie's first postpartum experience: cardio, low carbs, and feeling stuck

04:30 – The perspective shift: Dr. Stacy Sims, Meg Squats, and A Physical Education

06:00 – Non-negotiable #1: Eat enough to support the work

07:30 – Non-negotiable #2: Prioritize protein (and why leucine matters)

09:30 – Non-negotiable #3: Strength train with progressive overload

11:30 – Why a pound of muscle takes up less space than a pound of fat

12:00 – Introducing The Strong(er) Body Blueprint

14:00 – What's inside the guide and who it's for

15:30 – Final thoughts on building forward vs. trying to shrink

Key takeaway:

A lower number on the scale and a different-looking body aren't always the same goal. If you want to change your shape, your answer may not be more fat loss—it may be muscle. Eat enough, prioritize protein, strength train with progressive overload, and stay consistent. That's body recomposition.

Resources mentioned in this episode:

The Strong(er) Body Blueprint

Related episodes:

- Why I Stopped Chasing Fat Loss (3 Steps to Build a More Defined Body)

- Why Intermittent Fasting Fails Women

- How I Gained 8 Pounds of Muscle Postpartum

- Are You Eating Enough? 3 Signs Your Body Is Underfueled

Connect with Edie!

For more practical wellness guidance, nutrition insights, and new podcast episodes:

Podcast: https://wellnesswithedie.substack.com/podcast

Website: wellnesswithedie.com

Instagram: @wellnesswithedie

Somewhere along the way, we were taught that getting “toned” meant losing weight. Eating less, doing more cardio, and chasing a smaller number on the scale.

But is that what truly changes your body?

In this episode of Daily Deposits, I’m breaking down what body composition really means, why “toning” is a misleading term (hello, fitness marketing!), and the secret sauce to creating a stronger, more defined shape.

This conversation also gets personal. I’m sharing how my approach to fitness and nutrition shifted between my first and second postpartum experiences, and how I was able to completely change my physique at the same weight by focusing on building muscle instead of just losing fat.

You’ll learn:

• What body composition means and why it matters more than weight• Why “toning” is a fitness myth• Why losing fat alone doesn’t change your shape the way you think it will• How muscle changes your body, your shape, and how your clothes fit• The biggest mistake I made after my first pregnancy• What I did differently after my second to build muscle and feel stronger• The 3 most important things to focus on for body recomposition• Why eating more is often the missing piece for women• How protein, carbs, and strength training work together

Most importantly, this episode offers a more empowering and sustainable way to approach your body. One that shifts the focus away from restriction and toward strength, nourishment, and long-term change.

Key takeaway:

If your goal is to change how your body looks and feels, the answer may not be more weight loss. It may be building muscle and supporting your body enough to do that well.

Timestamps:

00:00 – Intro + why this topic matters01:30 – What body composition actually is03:15 – Why “toning” is a myth04:45 – Why muscle changes your shape06:10 – My postpartum experience: first vs. second08:50 – Why eating enough comes first11:00 – Why protein matters so much13:00 – Why strength training is the missing piece15:15 – The bigger reframe: stop chasing smaller16:15 – My body recomp guide + closing thoughts

Share with someone who…

• Feels stuck trying to lose the same 5–10 pounds• Wants to feel more “toned” but doesn’t know how• Is doing a lot of cardio but not seeing changes• Is afraid to eat more but knows something isn’t working• Wants to feel stronger, not just smaller

The At-Home Scale I Use to Track Body Comp Changes:

Hume Health

Episodes I mentioned:

1. 3 Signs Your Body is Underfueled

2. The Truth About GLP-1 Medications

3. How I Gained 8 Pounds of Muscle Postpartum

4. Why Intermittent Fasting Fails Women

Connect with me!

Instagram: @wellnesswithedieWebsite: www.wellnesswithedie.com

In this episode of Daily Deposits, Edie breaks down what GLP-1 medications actually do in the body, why they suppress appetite so effectively, and what often gets left out of the conversation online.

She also shares her personal postpartum experience rebuilding strength after two pregnancies and gaining nine pounds of muscle through consistent nutrition and strength training.

Most importantly, this episode explores the everyday habits that support your body’s natural GLP-1 signaling, including protein intake, fiber-rich foods, strength training, meal timing, and mindful eating.

If you’ve been wondering how to think about GLP-1 medications while staying focused on your own health journey, this episode will help you zoom out and see the bigger picture.

In this episode:

00:00 – Introduction and why GLP-1 medications are everywhere right now

02:10 – What GLP-1 actually is and how these medications work

05:00 – Why appetite suppression leads to weight loss

06:40 – What many people overlook about muscle and long-term health

09:10 – Why weight loss alone doesn’t tell the whole health story

11:00 – The habits that shape appetite regulation over time

12:30 – How protein and fiber influence GLP-1 signaling

14:20 – The role of strength training in blood sugar regulation

16:00 – Why meal timing and slower eating matter for appetite signals

17:45 – Final thoughts on progress, comparison, and long-term health

Key Takeaway:

Weight loss and long-term health are not the same thing. While GLP-1 medications can be helpful tools for some people, the everyday habits that support strength, nourishment, and stable energy still matter.

Connect with Edie!

For more practical wellness guidance, nutrition insights, and new podcast episodes:

Podcast: https://wellnesswithedie.substack.com/podcast

Website: wellnesswithedie.com

Instagram: @wellnesswithedie

Somewhere along the way, carbohydrates were labeled as “bad,” blamed for weight gain, blood sugar issues, and metabolic dysfunction. But is that the full story?

In this episode of Daily Deposits, I'm unpacking how carbs earned their villain status, why cutting them can feel good at first, and what’s happening in the body when carbs stay too low for too long.

This conversation explores the nuance often missing from social media soundbites, including the role of cortisol, metabolic flexibility, fiber, and why carb needs are highly individual.

You’ll learn:

• How carbs got such a bad reputation• Why low-carb eating can feel deceptively good• The connection between carbs, stress hormones, and energy• Why fiber changes the metabolic impact of carbs• How I personally approaches carb as a woman with PCOS tying to gain muscle (without obsessive tracking)• What research suggests about carbs before workouts• What “metabolic flexibility” means and if that's you

Most importantly, this episode offers a grounded, pressure-free perspective on how to think about carbs without fear, rigidity, or extremes.

Key takeaway:

Carbs are not the enemy. But the conversation around them has lost a lot of nuance. Understanding your body’s unique needs matters far more than following blanket rules.

Timestamps:

00:00 – Why we’re talking about carbs

02:10 – How carbs became the villain

05:05 – Why cutting carbs can feel good

07:45 – Carb pairing & glucose discourse

09:15 – Carb quality & the role of fiber

11:40 – How many carbs do you actually need?

12:30 – Metabolic flexibility explained

14:10 – Carbs and sleep

Share with someone who…

• Feels confused about carbs• Has tried low-carb/keto• Worries carbs “spike blood sugar”• Wants more energy & stability• Is working on healing their relationship with food

Connect with me!

Instagram: @wellnesswithedie

Website: www.wellnesswithedie.com

In today’s episode, I'm down why intermittent fasting so often doesn’t work for (menstruating) women, even when it feels productive or “good” at first. And how to know whether it’s actually supporting your body or working against it.

If you’ve been doing IF for months (or years), staring at the clock, riding that fasted morning buzz, or wondering if you should start again… this conversation is for you.

In this episode, we cover:

- Why intermittent fasting can feel amazing at first, but why that doesn’t always mean it’s healthy

- What the “fasted alert buzz” really is (hint: it’s cortisol, not magic)

- The science behind why women respond differently to fasting than men

- Why feeling hungry shortly after waking is a normal, HEALTHY biological signal

- What to eat if you wake up not hungry (but want to support blood sugar, hormones, and muscle building)

- Why eating earlier does not cause weight gain and how it improves body composition

I'm also sharing my personal experience, explaining where the research does (and doesn’t) support intermittent fasting, and I call out the bro-science and health noise that often skips over female physiology.

While this episode isn't anti-fasting, it is anti one-size-fits-all advice. The goal is to help you listen to your body’s feedback and make informed decisions, instead of forcing yourself into trends that don’t feel good.

This episode is for you if:

- You’ve been intermittent fasting and feel wired, shaky, or overly reliant on that morning “buzz”

- You’re questioning whether IF is helping you or just adding stress

- You’re lifting weights or want to build muscle and feel confused about morning nutrition

- You want grounded, non-prescriptive guidance that honors bioindividuality

Key takeaway:Learning to listen to those signals is one of the most powerful health skills you can build.

If you’ve been eating less, exercising more, and still not seeing the results you want, this episode is for you. In today’s Daily Deposits, Edie breaks down why under-fueling can actually stall your progress, slow your metabolism, and mess with your energy and hormones.

We talk through real-life scenarios (from heavy lifters to casual movers), explain why eating more can be your secret weapon, and walk through protein, carbs, and fats in a way that actually makes sense. You’ll also learn how to decode macronutrients, find a realistic starting point for your own body, and fuel yourself without guilt (whether you track calories or not).

This episode is all about eating enough, training smarter, and finally working with your body instead of against it.

What You’ll Learn in This Episode:

- Why under-eating works short-term but backfires long-term

- How your metabolism adapts when calories are too low

- What under-fueling looks like in different lifestyles and activity levels

- Why protein, carbohydrates, and fats are all essential for progress

- How to decode macronutrients without obsession or perfection

- A realistic macro example for a moderately active woman looking to build muscle

- Signs you may not be eating enough (even if you’re “eating healthy”)

- Practical ways to fuel workouts, recovery, and daily energy

- How to find your own calorie and macro needs, with or without tracking

Key Takeaways:

- Eating less isn’t always the answer (often, it’s the roadblock!)

- Your body prioritizes survival when fuel is too low

- Protein supports muscle repair and keeps you fuller longer

- Carbohydrates fuel workouts, hormones, and brain function

- Fats are essential for hormone balance and nutrient absorption

- There is no one-size-fits-all macro ratio; your needs are personal

- Small, consistent increases in fuel can lead to big changes in energy and results

Who This Episode Is For:

- Women who feel stuck despite “doing everything right”

- Anyone lifting weights or exercising regularly but feeling drained

- Women afraid to eat more but frustrated with slow progress

- Those confused about macros and how much they actually need

- Anyone ready to step out of diet culture and into sustainable wellness

Mentioned in This Episode:

- Hume smart scale

- The last podcast episode of 2025

Connect with Edie:

Email: edie@wellnesswithedie.com

Website: www.wellnesswithedie.comInstagram: @wellnesswithedie

If this episode resonated with you, share it with a friend who needs the reminder that fueling your body is not the problem...it’s the solution. 💛

Episode Description:The final Daily Deposits episode of 2025 is here — a gentle exhale before the new year. In this conversation, we explore:

- Why rituals matter more than resolutions

- How to focus on direction, not destination, for 2026

- Why your prefrontal cortex may not be ready for big decisions (and why that’s okay)

- Identity-based habits that actually stick

- Questions to help you align with your values, energy, and relationships

No “new year, new you” messaging. Just small, doable ways to move into 2026 with curiosity and self-compassion.

Links Mentioned:

Substack post about our Christmas in California.

The 10 underrated habits that changed my life in 2025.

Connect & Follow:

Follow me on Instagram. <3

10 Unhinged (or Underrated) Things That Changed My Life in 2025

In this episode of Daily Deposits, I’m breaking down the ten underrated habits, mindset shifts, and lifestyle changes that made the biggest impact on my physical and mental health in 2025. These aren’t dramatic resets or extreme wellness trends. They’re simple, sustainable choices that supported my energy, hormones, mood, and overall well-being in a very real, very practical way.

After an unplanned break (thanks to a family-wide stomach bug and a week that reminded me how chaotic motherhood can be), I finally had space to reflect on what actually worked this year. What helped me feel more grounded. What helped my body regulate. What helped me come home to myself again.

Inside the episode, I cover:

• Why eliminating alcohol built my self-trust and reduced anxiety• How creating a personal “uniform” reduced decision fatigue• The morning movement habit that stabilized my hormones• The simple nighttime routine that improved my sleep quality• Why eating the same high-protein breakfast boosted my energy• The surprising benefits of simplifying beauty and identity maintenance• How building muscle, increasing protein and carbs, and eating enough transformed my cycle postpartum• My early experience with neurofeedback for tinnitus and nervous system regulation• How swapping TV shows for calming YouTube creators made evenings more restorative• The practical, grounded version of manifestation that supported my confidence and business

These habits are small, accessible, and realistic for busy women and mothers. They aren’t about perfection. They’re about consistent daily choices that support long-term wellness.

If you’re looking for simple health habits, nervous system regulation tips, hormone-friendly routines, or inspiration for creating more intentional structure in your days, this episode is a great place to start.

Listen to the full episode for a deeper look at each practice and how you can apply them in your own life. If one of these resonates, I’d love to hear which one.

The scale I mentioned: https://go.shopmy.us/p-26803475

The Adidas I mentioned: https://go.shopmy.us/p-35301801

The book I mentioned: https://amzn.to/4pzlCmp

We talk about:

- The mindset shift that helped me stop chasing “smaller” and start building strength

- How muscle changed my posture, hormones, mood, and even my brain health

- Why muscle is essential for women with PCOS (like me!) and how it supports blood sugar + insulin sensitivity

- The simple workouts I do at home with Peloton classes and a few dumbbells

- How I hit 120–130g of protein/day without feeling overwhelmed

- The bedtime snack that stabilized my blood sugar and supported muscle growth

- How I tracked macros for a month (with the help of ChatGPT) and why I don’t track anymore

- Signs that your body is responding to strength training—beyond aesthetics

Waking up at 5am naturally, sharper focus, and other “hidden” benefits of lifting

- How I use my Hume scale for trends, not perfection

- A simple, actionable roadmap if you want to start building muscle too

If you’ve been lifting, eating “clean,” or trying to get stronger but not seeing the progress you expected, this episode will give you clarity, encouragement, and a plan that actually works.

The smart scale I use.

The powerful book I mentioned.

The woman I talked about: https://www.drstacysims.com/, https://drgabriellelyon.com/, and https://megsquats.com/.

Daily Deposits is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

Hi friends, and welcome back to Daily Deposits.

If you’ve ever felt overwhelmed by health trends (hiiii, Winter Arc challenge and “hormone-balancing” tips), you’re not alone. In this episode, we’re doing what we do best: slowing down, busting some myths, and giving you practical tools to fact-check trends and focus on what actually works for you.

Here’s what we cover in today’s ep:

Why Social Media Trends = A Game of Wellness Telephone

* Many trends start with good intentions (real studies or nutrition experiments), but social media often strips away nuance.

* Trend-hopping leaves us exhausted, disconnected, and blaming ourselves. Spoiler: it’s not you. It’s the cycle.

* People who feel good? They stick to quiet, consistent habits: balanced meals, sustainable movement, sleep that actually happens, and stress management.

How to Fact-Check Trends

I’m human, so of course I’ve fallen for trends. (: But here’s how I avoid getting pulled in now:

* Who’s sharing this? Credentials and transparency matter. Source your filter.

* Does it fit your life, schedule, and stress level?

* If the advice makes you anxious or guilty, pause. Good guidance empowers, it doesn’t shame.

* If they can’t explain it in plain English, lean skeptical.

* Can you see yourself doing it in three months? If not, it’s not worth it.

Nutrition Literacy: Your Secret Superpower

In essence, nutrition literacy isn’t memorizing rules. It’s noticing nuance and listening to your body. As an example, I bring up seed oils! Yes, they may be inflammatory in excess, but you don’t need to stress about salad dressing at brunch. Two truths can coexist.

Learn how to track your energy, digestion, mood, and sleep. That’s real feedback, and learning to tap into that is a beautiful thing. Also, let yourself evolve. Changing your mind about a trend is growth, not inconsistency.

Stop Chasing Every New Thing to Be Well

Instead…

* Simplify. Focus on sleep, movement, balanced meals, hydration, and stress management. Everything else is optional.

* Crowd out the noise. Pause when a trend pops up; repeat a mantra like “Not everything is for me.”

* Check in with YOU. Notice what actually works for your body.

* Use your data. Labs, blood work, and bioindividuality can guide your choices.

* Choose growth. Experiment with trends, but be OK with not forcing a square peg into a round hole.

Thanks for reading Daily Deposits! This post is public so feel free to share it.

Share the episode:Know someone stuck in the trend-chasing cycle? Forward this to your friend obsessed with new health hacks or your sister planning her January reset. Sometimes the best gift is permission to pause, simplify, and trust their body.

Big hugs,

Edie

If we haven’t met yet, I’m Edie. I’m a nutrition consultant, mom of two, and big believer in practical wellness. The kind that actually fits inside real life, because life isn’t an Instagram highlight reel. (; It’s overflowing inboxes and messy kitchens and an overwhelming pile of laundry.

Okay, today’s episode is all about that universal, soul-sucking slump that hits somewhere between 2 and 3 PM. Your energy tanks. Your focus disappears. And you’re debating whether to grab chocolate chips, cold brew, or just crawl under a blanket.

Daily Deposits is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

Here’s what we’re covering in today’s episode:

* What’s actually happening in your body during the afternoon slump.

* How hormones like progesterone (and thyroid function!) play a role—and when to test them.

* Simple, science-backed ways to recover when the slump hits.

* A full, day-long strategy for meals, movement, and routines to prevent the slump altogether.

By the end of this episode, you’ll have actionable strategies to reclaim focus, calm, and energy (even when life …and the time change!) try to throw you off. Happy listening!

Why the Afternoon Slump Happens

Assuming you wake up between 5-7 AM, around 2 or 3 PM, your body naturally dips in energy.

Your blood sugar may be dropping. Especially if your lunch was light on protein or fiber! Your cortisol, which helps you stay alert, tapers off. And your progesterone and melatonin start signaling your body to slow down. The result? Foggy brain, low patience, and the urge to reach for stimulants (hello, caffeine and sugar). The slump isn’t a sign of laziness! It’s biology.

How Hormones Can Play a Role

If your afternoon fatigue is chronic, low progesterone may be contributing. This is common postpartum, in your 30s, or during perimenopause.

Testing tip: Check your progesterone around day 21 of your cycle (7 days after ovulation). That’s when it peaks. Ideally, serum progesterone should be above 10 ng/mL in the luteal phase.

Your thyroid also affects energy. If TSH is above 2.5 or free T3 is low, it could be slowing your metabolism and afternoon alertness.

To support hormones naturally:

* Eat enough calories, don’t skip meals. I can’t emphasize this enough. Your cells need fuel for energy!

* Prioritize protein, healthy fats, and complex carbs. Every meal (and ideally, your snacks) contains all three macronutrients.

* Support with magnesium, zinc (pumpkin seeds), and B6 (animal protein and bee pollen).

* Prioritize sleep. This is a non-negotiable. (:

Simple Ways to Reset in the Afternoon

When that slump hits, try this quick ritual:

* Step away from your screen. Look out a window or close your eyes.

* Take three SLOW breaths. Inhale, then exhale longer than you inhale.

* Drink water and/or have a small protein-and-carb snack.

* Move your body. Stretch, roll your shoulders, or just stand up and shake out your limbs.

Pro tip: Put this on your calendar at 2:15 PM. Setting the reminder makes it much more likely you’ll actually do it.

How to Structure Your Day to Prevent the Slump

Morning:

* Hydrate first thing; water with electrolytes.

* Eat a balanced breakfast within 60 minutes of waking: protein + fat + fiber.

* Get light exposure. Step outside to reset your circadian rhythm.

* Move your body; even 5–10 minutes of dancing, stretching, or walking.

Midday:

* Eat a protein-rich, fiber-filled lunch.

* Take a short screen break while eating (if possible). Let your body digest rather than inhale your lunch in the middle of a meeting.

Afternoon:

* Preempt the crash: small snack with protein + complex carbs.

* Step outside or move for a few minutes.

* Avoid late caffeine.

Evening:

* Dim harsh overhead lights, lower stimulation.

* Eat a balanced dinner with protein, carbs, and fat.

* Wind down intentionally (magnesium, reading, a warm shower, etc.).

Where to Start

If this all feels overwhelming, start small: A savory breakfast within 60 minutes of waking, paired with electrolytes and a modest amount of caffeine (whatever “modest” looks like for you). Here are 10 blood sugar-friendly breakfast ideas! That one habit alone can dramatically stabilize energy for the day.

Choose Regulation Over Stimulation

To bring this to a close, your afternoon slump isn’t a flaw. It’s feedback. When you feel foggy at 2:30 PM, pause and ask: “What does my body need right now—fuel? Light? Hydration? Rest?”

When you choose regulation over stimulation, and your afternoon (your whole day, truly) will feel smoother.

If this episode resonated, share it with that friend who’s always saying,“Ugh, I’m so tired in the afternoons.” Sometimes what they need isn’t more coffee. It’s a biology-backed reset.

Big hugs,

Edie

Daily Deposits is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

In this episode, I’m breaking down exactly what clicked for me: the practical habits, exercise tweaks, and three key nutrients that helped me build healthy progesterone naturally.

Hi friends, and welcome back to Daily Deposits. I’m your host, Edie—a nutrition consultant, boy mom, Enneagram 2, and your friend in taking a practical approach to wellness.

CUE THE CONFETTI (!): my cycle has returned. This is actually the second time in two months that my period has come back postpartum, and I want to talk about what finally shifted, both in my body and my approach to health. (:

It took less than three months from when I implemented the changes I’m sharing in this episode for my cycle to return. That’s when my body finally got the message: You can ovulate again.

In today’s episode, I walk you through:

* Why your period doesn’t suddenly “turn back on.” Your body has to feel safe, and most importantly, your hormones need a strong cellular foundation to function.

* The underrated hero of hormone health: progesterone. Why focusing on progesterone, not “detoxing estrogen,” is key to ovulation, steady energy, and better sleep.

* The 3 P’s for progesterone. How protein, potassium, and polyphenols are crucial building blocks to support a healthy cycle.

* How I used a food scale (in an empowering way). Spoiler alert: I started eating way more carbs so my body knew it was safe to cycle again.

* Finding your personal baseline. I explain what *most* women need to restore hormonal function and how to figure out what works for your body.

This episode is part personal story, part practical guide. It’s packed with actionable steps and science-backed strategies for anyone trying to get their cycle back. Whether you’re postpartum, struggle with PCOS, or have endured months/years of irregular periods.

Thanks for listening to Daily Deposits! This podcast is public so feel free to share it.

🎧 Listen now to get the full game plan and actionable steps to support your cycle naturally.

Daily Deposits is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

In this episode, I’m sharing how I’m finding calm in a chaotic season. Time to strip back to what actually matters, get (very) clear on priorities, and remind myself that no one’s here to save me… but myself.

Hi friends, and welcome back to Daily Deposits. I’m your host, Edie (nutrition consultant, boy mom, Enneagram 2, and recovering perfectionist).

Is it just me, or is the wellness industry absolutely drowning in noise? I was just scrolling Instagram, and I swear every influencer is shouting over the other, trying to sell you their version of health. Before we dive in, I just want to remind you that feeling good in your body (and truly present in your life) often means lovingly opting out of what everyone else is doing. Here’s your permission slip to unfollow 10 accounts that are no longer serving you. (:

Over the past few days, I’ve been sitting with this question: What do you do when your life doesn’t match the season you’re in?

We’ve stepped into October, a time that’s supposed to feel slower, more inward, cozier. Nature itself is starting to rest. But maybe, like me, your reality feels the opposite. Even though the season says pause, your life is pressing fast-forward.

That’s exactly where I’m at right now.

If you follow along on Instagram, you know my family just opened our first taqueria here in Denver. My mom started the business in California in 2005 (when I was a freshman in high school!). And here we are, 20 years later, expanding the business in Colorado. It’s so exciting but it’s also required quite the juggling act.

So today’s episode is part personal story, part gentle reframe. It’s about how to slow down when your life isn’t.

Here’s where we’re going: I’m sharing mindset shifts and really practical tools that are helping me right now, I.e. the Eisenhower Matrix.

By the end of the episode, you’ll have seven habits that’ll genuinely change the way you move through busy seasons. And not just this week, but in every season that asks a lot of you. But first, let me share a few of the things I’m doing daily to keep myself grounded. These are little anchors that make a big difference when life is full.

For me, that looks like:

Daily Deposits is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

Hi friends, and welcome back to Daily Deposits. I’ve missed you! I’m grateful to be back after taking a two-week hiatus. If you follow along on Instagram, you’ll know I had my wisdom teeth pulled earlier this month. Fortunately (and miraculously), recovery was smooth and uneventful.

To bring you up to speed, last week I wrote about what happens when the house is quiet. It’s a nod to that tender transition when motherhood shifts and, almost without realizing it, you find yourself with more space. More quiet. More time to pour into creativity, work, and self-care.

As I’ve been settling into this new rhythm, I’ve been thinking a lot about my approach to wellness. And not the Pinterest-curated version that crumbles at the first sign of a tantrum, skipped nap, or chaotic morning (SOS). I’m talking the realistic, grace-filled version that meets you where you are.

While some days I feel like I’m thriving, other days I’m paralyzed by an identity crisis. Both of my boys are in school—one in preschool, one in kindergarten—which means, for the first time in almost six years, I have significant pockets of silence in my day. And honestly? It’s both daunting and liberating.

Anyway, as I navigate this transition, I’ve been rethinking what wellness really means in motherhood. And today, I want to share three things grounding me right now:

* The mindset shift that’s changed everything.

* The reality check every mom needs to hear.

* The shortcuts that actually work (the ones I use every day).

1. The Mindset Shift That Changed Everything

Let’s begin here, because everything else builds from this

Somewhere along the way, we were told that wellness means balance. That if we try hard enough, we can juggle parenting, work, marriage, friendships, workouts, and self-care (all in perfect harmony). The truth, though, is that balance is an illusion. Sure, all of these things can demand our attention at once, but trying to give them equal weight every day will only leave us feeling stretched thin and disappointed.

If I’ve learned anything since having my boys, it’s that motherhood moves in seasons. For that matter, so does womanhood. There are seasons when your body needs rest. Seasons when you’re focused on healing. Seasons when you’re pouring energy into your work or your kids. And each one asks something different of you.

When I was deep in postpartum, wellness looked a lot like survival mode. Now, with both boys in school, it looks different. I’m rediscovering what it means to feel like me again—to have energy for my work, my training, my husband, and my close friends.

The most important thing to mention here is that your wellness shouldn’t look like anyone else’s. It doesn’t have to mean strict meal plans or 5 a.m. alarms. It might just mean getting enough sleep, eating breakfast within an hour of waking, getting more fresh air throughout the day, and giving yourself permission to be where you are.

Because here’s the thing: you don’t need to do everything well. You just need to invest your energy into what matters most in whatever season you’re in.

That mindset shift alone has brought me so much peace.

2. The Reality Check Every Mom Needs

Even with the best intentions, motherhood is wildly unpredictable. You plan to sip your coffee in silence, and someone wakes up crying. You plan to get your workout in, and your day takes a turn. You’re up all night because someone’s sick. Etc. Etc. That doesn’t mean you’re not trying hard enough. It means you’re showing up even when life doesn’t go as planned. And that’s enough.

Ultimately, wellness has to fit inside the chaos. Not outside of it. And it’s not all or nothing. It’s about finding small, consistent anchors that keep you grounded when everything else feels up in the air. For me, that looks like simplifying everything. I eat the same lunch most days of the week. I don’t deviate from my daily uniform (more on that below). Make sense?

In essence, I don’t chase balance anymore. I focus on rhythm. I focus on priorities. Some days aren’t going to go as planned. That’s reality! What matters is how you respond to life’s curveballs.

3. The Shortcuts That Actually Work

Now, for the fun part—the simple things I do every day that make me feel healthy, centered, and supported in this chapter of motherhood.

1. Prioritize sleep.

This one’s non-negotiable. I’m in bed by 9:30, which lets my body wake naturally between 5:15 and 5:50. No alarm needed. About 30 minutes before bed, I drink a cold glass of electrolytes with a splash of tart cherry juice (to help lower core body temp and support melatonin). Then I take magnesium with ashwagandha. This combo helps my body unwind and keeps stress in check.

Oh and when that first wave of sleepiness hits? I go to bed. That’s your body’s natural melatonin surge. Honor it, and you’ll feel so much more rested.

2. Prep breakfast the night before.

I’ll make overnight oats, chia pudding, or prep a smoothie so I’m fueled first thing. When I eat a real breakfast, I have more energy, better focus, and I’m less likely to rely on an extra coffee or matcha.

3. A daily uniform.

Jeans, a tee, and my Adidas. It sounds basic, but it eliminates decision fatigue. One less choice = one more ounce of mental clarity.

4. One quick chore in the morning.

Before the day really begins, I do one small task (like 3-5 min tops). I’ll take out the trash and compost, water the plants, unload the dishwasher, start laundry, or wipe down counters. It’s a quick win that sets a productive tone without feeling overwhelming.

5. Simple dinners.

I keep dinners easy and repeatable: freezer proteins like Force of Nature meatballs, wild-caught salmon, or ground beef, paired with a starch (sweet potatoes, pasta) and a veggie. Sometimes it’s breakfast for dinner! Consistency beats complexity.

Building a Life That Fits Your Season

If you’ve recently found yourself with more space, more quiet, or maybe more questions, start by slowing the f*ck down.

Wellness in motherhood (or womanhood) isn’t about perfection. It’s about showing up for yourself in small, meaningful ways every day—fueling your body properly (not just eating your kids’ leftovers), carving out time to exercise, and keeping your nervous system happy (deep breaths, ideally outside). It’s about creating a life that works with your season instead of against it.

If today’s newsletter resonated, try one of those shortcuts this week. Prep that breakfast the night before, go to bed when your body hits that first wave of sleepiness, or schedule a solo self-care walk. These little habits are the building blocks of wellness that truly last.

Thank you for being here, for listening, and for thinking about wellness beyond trends, hacks, and quick fixes.

With love and rhythm,

Edie

Hi friends, and welcome back to Daily Deposits!

If we haven’t met yet, I’m Edie—a nutrition consultant, mom of two, and a big believer in the non-sexy basics. The tiny, consistent habits that actually move the needle on your health.

Today’s topic is one of those habits. It’s simple, it’s powerful, and it can change everything about how you move through your day: nervous system regulation.

If you’ve been feeling overstimulated, scattered, or like you’re constantly running on fumes, this one’s for you.

Why Your Nervous System Matters

Think of your nervous system as your body’s command center for stress and recovery. You have two main modes:

* Sympathetic (fight-or-flight): Your body is ready to go—heart rate up, cortisol pumping, blood sugar mobilized.

* Parasympathetic (rest-and-digest): Your body can repair, digest, and recharge.

Both modes are important. But here’s the problem: most of us are living in fight-or-flight mode all day long. We’re juggling work, kids, social media, a never-ending to-do list. And our bodies never get the memo that it’s safe to relax.

And when you’re stuck there? You feel it. Your digestion slows. Your sleep gets choppy. Your hormones get wonky. Your patience runs thin.

This isn’t just about “feeling stressed.” It’s about your metabolism, your blood sugar, your mood, and your overall health.

The Question That Changes Everything

Here’s the simplest way to start shifting out of fight-or-flight:

Ask yourself, “What does my nervous system need right now?”

That one question is an interruption to autopilot. It creates a pause, one that’s long enough for you to choose regulation over more stress.

Sometimes the answer is food. Sometimes it’s sleep. Sometimes it’s a walk outside, a hug, or even just three deep breaths.

My Lightbulb Moment

This became personal for me earlier this year when I started experiencing tinnitus (ringing in my ear). It came on a few weeks after I weaned my baby, right after a nasty cold. And I noticed something important: the ringing was always worse when I was stressed or overtired.

That was my “aha.” This wasn’t just about my ear. My whole system was asking me to slow down. When I started pausing to ask, What does my nervous system need right now? the answer was clear: it needed rest, nourishment, and less stimulation—not more hustle.

Simple Ways to Regulate Your Nervous System

You don’t need a 10-step routine to do this. In fact, the best strategies are often the simplest:

* Get outside and ground yourself. Stand barefoot in the grass or touch a tree. It sounds woo woo, but there’s real science behind how the earth’s electrical charge calms inflammation and stress.

* See natural light in the morning. This resets your circadian rhythm, which helps your hormones, energy, and blood sugar work with you—not against you.

* Take a real pause. Before you grab your phone, skip a meal, or push through another hour of work, stop and ask what your body really needs.

Take One Small Step

Today, just try it once. When you feel the urge to keep pushing, pause and ask yourself:

What does my nervous system need right now?

Then honor the answer, even if it’s something as simple as stepping outside, drinking water, or taking a deep breath. Because every time you choose regulation over stimulation, you’re making a deposit into your health. You’re reminding your body that it’s safe. And when your body feels safe, it can finally rest, digest, and return to homeostatis.

💬 Reflection: What’s one thing you can do today to calm your nervous system? Leave me a comment, I’d love to hear (pun intended).

Big hugs,

Edie

Hi friends, and welcome back to Daily Deposits!

If we haven’t met yet, I’m Edie—a nutrition consultant, mom, and a big believer in the non-sexy basics. Those small, consistent habits that actually make the biggest difference in your health and resilience.

Today’s episode is personal. I want to share my own story of finding food freedom. Because before I became a nutrition consultant, before I was supporting women with hormone health and blood sugar balance, I was just a college student trying to navigate heartbreak, belonging, and body image. And truthfully (like many of you, I’m sure)? I got lost.

It’s no secret that I’m very passionate about balance. But that wisdom came through (very messy) experience. Back in college, I turned to food and exercise as my coping mechanisms. I didn’t know how to sit with my sadness, so instead I tried to control my plate, control my body, and control my schedule.

I was in a sorority (obviously that environment didn’t help) and on top of that, I became president, was working at Lululemon, and was carrying a full load of classes. I kept myself so busy that I didn’t have to face what was really going on inside. And to cope, I ran to extremes: cutting carbs because a blog told me it was “healthy,” ignoring my hunger cues, and hitting yoga sculpt class almost every day of the week. I never allowed myself to rest.

On the outside, maybe it looked like discipline. But in reality? I was burning myself out. My cortisol was flatlined, my progesterone was nonexistent, my hair was falling out, and I had lost my period completely. My body was screaming at me, but I just kept pushing.

Looking back, I wish I could sit that younger version of me down and tell her: “You don’t have to outrun your sadness on a yoga mat. You don’t have to prove your worth through food rules. Rest isn’t weakness. It’s healing. And food isn’t the enemy. It’s fuel.

And that’s what today’s episode is about: what I wish I knew then. These are 6 practical steps for finding peace with food and quieting the constant noise in your head.

Disclaimer: Finding food freedom doesn’t happen overnight. If you’ve spent years following diets, ignoring hunger cues, or labeling foods as “good” or “bad,” it takes time to unwind those patterns. Healing is less about a single breakthrough and more about building trust with your body, one choice at a time. Some days will feel easy, and others may feel messy—and that’s normal. What matters is consistency, patience, and compassion. Over time, the food noise gets quieter, and your body begins to feel like a safe place again. And of course, this isn’t medical advice—working with a practitioner or therapist can be a powerful part of the healing process.

What I Learned About Healing My Relationship with Food

If we haven’t met yet, I’m Edie—a nutrition consultant, mom, and a big believer in what I call the non-sexy basics—those small, consistent habits that actually make a difference in your health and resilience.

Today, I’m sharing how I currently support my immune system. With back-to-school season underway and the common cold inevitable this time of year, it’s never too early to be proactive about your health (whether or not you have kids!).

I’m sharing exactly what I do to stay strong, resilient, and energized—even with two little boys running around.

Daily Deposits is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

Who This Episode is For

* Parents juggling little ones and worried about constant sniffles.

* Anyone looking for a simple and realistic immune-support routine.

* Anyone feeling overwhelmed by the endless “immune-boosting” supplements and wellness hacks out there.

My Exact Routine

Step 1: Tongue scraping

First thing in the morning, I scrape my tongue. It sounds small, but it helps remove bacteria and toxins that accumulate overnight. It also feels like a gentle first line of defense—keeping my mouth clean is one way I can take care of my body right from the start. This is the tongue scraper I use and love it.

Step 2: Beekeeper’s Naturals

Next, I do four sprays of Beekeeper’s Naturals throat spray. Propolis, which bees make to protect their hives, is full of antioxidants and flavonoids that help support immune function. Then, I take their Superfood Honey and Bee Pollen. Honey has antibacterial properties and enzymes, while bee pollen is nutrient-dense with B vitamins, amino acids, and minerals like zinc and magnesium—all of which support immune resilience and energy. I keep the throat spray and honey in our pantry but I prefer the taste of the bee pollen (slightly sweet and a bit earthy) cold in the fridge!

P.s. Beekeeper’s Naturals honey goes through serious purity checks: third-party lab testing and sourcing from pristine, chemical-free apiaries means you’re getting honey that’s as clean as it gets!

Step 3: Liposomal Vitamin C

I take Live On Organics Liposomal Vitamin C. I love liposomal vitamin C because it’s wrapped in fat-like liposomes that help it absorb directly into your cells. Normal vitamin C is water-soluble, which means much of it can pass through your body unused. This form ensures my body actually benefits. Vitamin C helps white blood cells function, supports collagen for healthy skin, and acts as a powerful antioxidant.

Step 4: Colostrum Powder

I take Cowboy Colostrum Powder every morning. Colostrum contains immunoglobulins, lactoferrin, and growth factors that strengthen the gut lining. Since about 70% of your immune system lives in your gut, this is a simple but powerful way to support overall immunity. Research also shows it may reduce the chance of upper respiratory infections.

Step 5: Zinc

I take Heart & Soil Her Package for zinc. Zinc is critical for immune cell function, hormone balance, and can even shorten the duration of colds when taken consistently.

Step 6: Electrolytes

I sip electrolytes throughout the day. Proper hydration supports every system in your body, including immunity. We need electrolytes (magnesium, potassium, and sodium) to regulate fluid balance, maintain proper nerve signaling, and support muscle contractions. These minerals help hydration work at the cellular level, ensuring nutrients and oxygen move efficiently through the body. Without adequate electrolytes, even if you’re drinking plenty of water, your cells may still feel “thirsty”—which can impact energy, recovery, and immune resilience.

Step 7: Magnesium at Night

Before bed, I take New Chapter Magnesium with Ashwagandha. Magnesium helps regulate stress, supports deep sleep, and is involved in hundreds of bodily processes. Sleep is one of the most powerful immune boosters we have. Ashwagandha helps manage cortisol, keeping my immune system functioning optimally.

P.s. Not all forms of magnesium are created equal—types like magnesium oxide and magnesium carbonate aren’t very bioavailable and can be harder on the digestive system, so I steer clear of those.

Bonus: My Extra Immune Boosters

On top of my regimented sleep routine (I try to get at least 7 hours every night) and daily outdoor movement, there are a few more things I weave in when I can. These aren’t every single day, but they make a noticeable difference when I feel a cold or sore throat coming on.

Vitamin D

Like magnesium, most of us are deficient in vitamin D. Vit D acts almost like a hormone in the body—it supports immune cell activity, reduces inflammation, and even helps regulate mood. I take a vitamin D3 paired with K2 to aid absorption. While I haven’t been taking this every day in the summer (and recent bloodwork shows my le levels are high), I will begin taking it daily later in the fall.

Glutathione

When I feel the slightest sore throat coming on, I take Glutathione. Glutathione is often called the body’s “master antioxidant.” It helps neutralize free radicals, recycle other antioxidants (like vitamin C and E), and keep immune cells functioning at their best. Because stress, toxins, and even aging can deplete glutathione, supplementing gives me a noticeable boost in energy, recovery, and overall immune resilience.

Sauna Sessions

If you have access to a sauna, use it! Regular sauna bathing can mimic the effects of moderate exercise by raising your heart rate and improving circulation. I don’t sauna regularly as we don’t have one at home, but we do have a sauna studio close to our house that I go to 1-2x/week during the winter. There’s evidence to show that sauna reduces the frequency of colds and flus. For me, sauna feels like pressing a reset button—sweating out stress while giving my immune system a little training session.

Cold Plunges or Cold Showers

Contrast therapy (heat + cold) has become a ritual for me. Exposing your body to short bouts of cold can stimulate the production of white blood cells and strengthen resilience to stress—two huge wins for immunity. We don’t have a traditional cold plunge, but I will start with a warm shower, then slowly taper down until it’s cold. I’ll stand for 1-2 minutes until the cold water and practice deep breathing, then hop out and towel off!

Probiotics + Fermented Foods

Because the gut is home to most of our immune system, I prioritize fermented foods (Greek yogurt and sauerkraut are my faves) and I’ll add in a spore-based probiotic if my digestion feels sluggish. Keeping the gut lining healthy helps prevent pathogens from getting a foothold!

Fresh Turmeric + Ginger

I love grating fresh turmeric and ginger into stir-fries, soups, smoothies, or even over roasted veggies. Both are rich in anti-inflammatory compounds (curcumin in turmeric, gingerol in ginger) that help keep the immune system calm but ready to respond. They also support digestion, which is key since so much of immunity starts in the gut.

Garlic

Garlic is basically nature’s antibiotic. It contains allicin, a compound shown to have antimicrobial and antiviral properties. I’ll add raw garlic to salad dressings, dips, or soups when I feel like my body needs extra support. It’s simple, but one of the most tried-and-true ways to bolster the immune system through food.

Daily Deposits is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

Your Daily Deposit

If you want to support your immune system this fall, pick one small habit and commit to it consistently:

* Tongue scraping every morning

* A spoonful of honey or bee pollen

* Liposomal vitamin C

* Colostrum

* Magnesium at night for sleep

Even one daily habit adds up to resilience over time.

Links to Everything I Mentioned

* Tongue Scraper

* Beekeeper’s Naturals Throat Spray

* Beekeeper’s Superfood Honey

* Bee Pollen

* Live On Organics Liposomal Vitamin C

* Cowboy Colostrum Powder

* Heart & Soil Her Package (Zinc)

* New Chapter Magnesium with Ashwagandha

* Electrolytes (Ultima)

* Glutathione

Thanks so much for listening to Daily Deposits! I hope getting a glimpse into my immune-supporting routine inspires you to try one small, realistic habit in yours, too.

Until next time,Edie

If we haven’t met yet (virtually or otherwise), I’m Edie—a nutrition consultant, mom of two little boys, and a big believer in what I call the non-sexy basics—those simple, unglamorous foundations that actually move the needle for your health and happiness.

Today, I’m talking about something many of you have asked about: how I wake up before 6 a.m.—without an alarm.

Daily Deposits is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.

It feels especially timely to record this as back-to-school season is upon us. But even if you don’t have kids, there’s something about this time of year that naturally calls for more structure, better routines, and maybe even earlier mornings.

So, who is this episode for?

The night owl who secretly wishes she was a morning person.

The busy woman who craves more time for herself.

Or the mom who’s tired of starting her day in full-on scramble mode.

With that in mind, I’m sharing exactly how I trained my body to wake up in the 5 a.m. hour—and why I truly love it.

A Rhythm That Became More Than Just a Seasonal Habit

A little backstory: last July (roughly a year ago), I was in the thick of postpartum with my youngest, waking up to the sound of him crying or my older son needing breakfast. My mornings felt chaotic and out of my control, like I was playing catch-up from the moment my feet hit the ground.

One night, I wondered… what if I could wake up before everyone else, calmly, on my own terms? Not because an alarm jolted me awake, and ideally not because someone under the age of two needed breakfast.

I wanted to rise with the sun, feeling rested, clear-headed, and ready.

That curiosity led to a small experiment—and it’s become one of the best gifts I’ve given myself.

Fast forward to today: I naturally wake up between 5:15 and 5:50 a.m., no alarm required. And yes, while it’s easier in summer with the earlier sunrise, I’ve kept this rhythm even in late winter and early spring. That’s when I knew this was more than a seasonal habit—it had become my body’s natural rhythm.

Here’s how I trained myself (in 4-6 weeks) to do it:

Step 1. Set Your Evening Up for Success

You’ve heard this before, but it bears repeating: Your morning starts the night before. If your evenings are chaotic, waking up early will feel impossible. Here’s how to create a wind-down that actually works:

* Dim the lights after dinner – Switch from harsh overhead lights to lamps or candles. Warm light signals your brain it’s time to slow down.

* Screen curfew – Put phones, tablets, and laptops away at least 60–90 minutes before bed. Swap scrolling for a book, journaling, coloring, or a relaxing shower. I know this is easier said than done, so set an alarm on your phone as a “curfew” to put your phone away. Out of sight, out of mind.

* Evening snack – Keep blood sugar steady with a sleep-supporting snack (foods rich in tryptophan are your best friend!). Try Greek yogurt with chocolate collagen peptides, frozen wild blueberries, chia seeds, crushed walnuts, and a sprinkle of cinnamon. This is also when I take my magnesium.

* Gentle movement – A short evening walk or restorative yoga poses (I.e. legs up the wall) helps your body release stress and prepare for rest.

Step 2. Anchor Your Morning With Purpose

I can’t overstate how important this is. Unlike we’re often told, the key to becoming a morning person isn’t just discipline. It’s purpose.

In essence, early mornings are much easier when you have a (compelling) reason to get out of bed. Here’s your gentle nudge to find your ‘why’ and design a ritual around it. Not sure what your ‘why’ is yet? Start small:

* Think about the one thing that would make your mornings feel worth it—reading, journaling, coffee in peace, breathwork, movement.

* Experiment for a week with different mini-rituals to see what makes you genuinely excited to start your day.

* Keep a note of how each morning feels; the ritual that makes you feel most energized and calm is your winner.

What does my morning look like? Hydrating with electrolytes, making my protein coffee (I mix organic cold brew with Slate Milk), and having a quick carb (banana, superfood honey, etc.) before I move by body. I sip my drinks and have my snack outside in the early morning light.

Step 3. Leverage Light to Reset Your Internal Clock

Speaking of light, light is your body’s natural wake-up signal:

* Morning sunlight – Step outside within 10 minutes of waking (if you can’t do this, open a window and feel the fresh air on your skin). Sunlight tells your brain it’s time to be alert.

* Evening dimming – Turn off bright lights and use lamps. Consider blue-light blocking glasses after dark.

Step 4: Fuel Your Body and Move Strategically

Your diet and daily movement affect your circadian rhythm more than you might think. In other words, what you eat and how you move during the day can make it easier—or harder—for your body to naturally wake up early and feel energized.

* Protein + fiber at every meal (this should be a non-negotiable!) – Keeps energy steady and avoids mid-morning crashes. Here’s an example of how I eat to prioritize protein and fiber.

* Limit late caffeine – Avoid coffee or matcha after 11 a.m. to prevent disrupted sleep.

* Daily movement – Even 10–15 minutes of strength training or brisk walking supports a natural sleep-wake cycle.

Step 5: Bedroom Non-Negotiables

A sleep-friendly environment is a non-negotiable part of waking up early.

* Sleep mask – Blocks light and signals your body it’s time for deep sleep. My favorite sleep masks are this and this.

* White noise machine – Masks outside sounds so you can stay asleep longer. This is my favorite.

* Cool temperature – Keep your room between 65–68°F for optimal sleep.

* Quality (organic) bedding – Invest in sheets, pillows, and blankets that you love—your bed should feel like a sanctuary.

Even small tweaks in your sleep environment make waking up easier and more enjoyable!

Step 6: Start Small and Build Consistency

Change doesn’t happen overnight. Shift your wake-up time gradually:

* Move your wake-up time earlier by 10 minutes every 3–4 days.

* Track your progress and celebrate small wins. :)

* Protect your early mornings like sacred time—it’s your space to recharge, reflect, and set intentions.

Quick Recap: Your Early Morning Toolkit

* Evening prep: dim lights, screen curfew, sleep-friendly snack, optional walk.

* Morning anchor: hydrate, nourish, move, or tackle a small goal.

* Light cues: morning sunlight, evening dimming.

* Body support: balanced meals, movement, no late caffeine.

* Bedroom non-negotiables: sleep mask, blackout curtains, white noise, cool temperature, comfy bedding.

* Consistency: small shifts, track progress, celebrate wins.

Remember, becoming a morning person isn’t about punishing yourself or forcing discipline. It’s about creating a rhythm that supports your body, mind, and goals. Start small, be consistent, and give yourself grace along the way.

And here’s the best part: once you’ve built this rhythm, mornings stop feeling like a chore and start feeling like a gift—time that’s truly yours.

So, whether you’re a night owl, a busy professional, or a mom juggling a million things, give yourself permission to experiment, find your why, and claim your mornings. You might just find that the quiet hours before the world wakes up are the most energizing—and transformative—part of your day.

Until next week,

E

Thanks for reading Daily Deposits! This post is public so feel free to share it.

Hi friends, and welcome back to Daily Deposits. I’m your host, Edie, and I’m so grateful you’re here.

Every week, I share simple, practical ways to take better care of your health—habits you can actually weave into real life. Because health shouldn’t feel like another job.

And that brings me to today’s topic: when your wellness routine becomes a problem.

There was a time in my journey when I thought more was the answer—more exercise, more food rules, more structure. I believed if I nailed the perfect exercise routine, followed the “right” influencers, and shrank my body into its leanest form, I’d finally arrive at some magical finish line of health.

But the harder I tried, the less healthy I felt. I was burnt out, anxious, and rigid. I was obsessed with food rules and addicted to exercise. To no surprise, my body was running on fumes. My hair was falling out, and I didn’t have a menstrual cycle.

It took most of my 20s to realize that wellness shouldn’t feel like a mountain to climb. It should feel like a gentle path that invites you to walk with ease.

Hear me out.

At first, your routine feels grounding. But over time, it can shift into something else: missing meditation feels like failure, the smoothie has to be perfect, the workout is non‑negotiable. There’s no flexibility, just pressure. And while structure can be helpful, it’s not the same as health. True health isn’t about rigid control. It’s about ease, adaptability, and joy.

The truth is, wellness culture doesn’t always help here. It often sells the idea that if something’s “off” in your body—your skin, your hormones, your energy—you simply haven’t tried hard enough. Cue the cycle of detoxes, new supplements, constant tracking, and never‑ending biohacks. But that kind of striving rarely brings peace.

Instead, it reinforces the belief that rest, spontaneity, or softness don’t “count” as wellness. But (spoiler alert!) they do.

So here’s a gentle check‑in:

* Do you feel guilty when you skip your routine?

* Has health become more about rules than freedom?

* Are you always chasing the next “fix”?

* Do you miss out on spontaneous experiences, social events, or real life because of your wellness practices?

If so, you’re not alone—I’ve been there too. I literally wouldn’t skip a 75-minute yoga sculpt class (every Sunday) no matter how I slept, what I did the night before, how hungry I was, etc. It was remarkably rigid. Fortunately, my boyfriend (now husband) helped me loosen my grip and reminded me that life (and health) are meant to have flexibility.

That shift was my first taste of what I now call gentle wellness—the idea that health should bend with your life, not break you when life gets messy.

Gentle wellness might look like a walk with a friend instead of a 45-minute HIIT workout (and trust me, your hormones will quietly thank you for this). It might be eating what’s available, not what’s “optimal.” It might even be skipping supplements for a week and noticing you’re still okay.

Wellness should help you feel better, not more burdened.

Motherhood especially has a way of teaching this. Children don’t follow your self‑care schedule, and trying to control your way into wellness usually creates more stress. What if, instead, we let motherhood teach us flexibility, slowing down, and listening to our bodies?

That feels like a healthier standard to me—wellness that bends with your life stage, not against it.

Here’s your daily deposit for this week: choose one area of your wellness routine to soften. Maybe that means a spontaneous ice cream cone (and reminding yourself your body knows how to use that fuel just fine!) or letting a slow walk replace your workout. Release a little pressure, okay?

Because the healthiest version of you isn’t the most disciplined—she’s the most self-compassionate.

Until next week,

Edie

And that brings me to today’s topic: we are massively overcomplicating our health.

Wellness culture has convinced us that being healthy requires a slew of supplements, boutique fitness classes, zero plastic anything, and a morning routine that takes two hours. And while those aren’t inherently wrong, they’re not the foundation.

Most of us are stuck in the weeds—we’re majoring in the minors instead of majoring in the majors. We obsess over the latest supplement, micromanage every bite and workout, stress about which diet is “right,” and chase perfection in routines that aren’t sustainable. Meanwhile, the foundational habits—like getting enough sleep, moving regularly, eating real food, and managing stress—get overlooked.

So, let’s zoom out. What actually moves the needle for your health? Think about the basics:

* Sleep. Are you getting 7–8 hours most nights? That one shift can impact your hormones, your energy, even your cravings. Quality matters as much as quantity. Creating a consistent bedtime routine can make a big difference.

* Movement. It doesn’t need to be a perfect workout plan. It doesn’t need to sync with your menstrual cycle. A daily walk, stretching, lifting weights for 10 minutes, or playing outside counts. Again, consistency beats perfection.

* Whole foods. Add color to your plate, eat enough protein, drink water with electrolytes. You don’t need a complicated plan, just small upgrades meal by meal. Focus on getting 3-4 colors on your plate and eat your protein first!

* Stress management. Stress is inevitable. It’s not about getting rid of it entirely, but learning how to manage it effectively. Deep breaths, journaling, time outside—whatever helps you regulate. Building these habits consistently helps build resilience.

Notice none of these require fancy equipment or a new identity as a “wellness person.” They’re simple, accessible, and proven.

Here’s your daily deposit for this week: choose one thing to simplify. Maybe it’s going to bed 15 minutes earlier. Maybe it’s putting your phone down and taking a walk around the block. Or maybe it’s making your next meal include something green, orange, and red. Pick one habit and build from there.

Remember, health isn’t built overnight. It’s built through small deposits—tiny, consistent choices that compound over time. You don’t need to chase perfection (in fact, that’s the antithesis of what I want for you). The goal is to return to the basics.

So, let’s commit to making wellness feel lighter, simpler, and more doable. That’s the whole point of this podcast.

Until next week,

Edie