Improve Energy for Busy Moms | Gut Health, Hormone Imbalance, Fatigue, Moodiness, Bloating, Weight Loss

78. Walking: The Most Underrated Form of Exercise for Metabolism, Weight Loss & Hormone Balance

Hi Listeners! 
What if the most powerful thing you could do for your metabolism, hormones, blood sugar, stress levels, sleep, and energy was completely free? In this episode, we’re talking about the most underrated form of exercise: walking. If you’re stuck in the cycle of crushing a hard workout and then feeling wiped the rest of the day — or if running hurts your joints — this conversation will be a breath of fresh air. We’ll cover how walking supports insulin resistance, lowers cortisol, boosts serotonin and dopamine, improves creativity, helps you sleep better, and keeps your joints and bones healthy… all without burning you out.
I’m also sharing simple, real-life ways to make walking part of your everyday routine — like taking a 10-minute walk instead of reaching for afternoon caffeine, walking after meals for better blood sugar control, parking farther away, or turning an evening walk into family time. If you want sustainable weight loss, better energy, and hormone support that actually fits into mom life, this episode will help you rethink what “exercise” really needs to look like. Grab your shoes — let’s go. 
Sara — Nourish Health Coaching
To learn more about my 12-week Gain Health, Lose Weight, Grow Closer to Your Creator Program, book a FREE discovery call here: www.callwithsara.com 
Follow Nourish Health Coaching on social media:
New Improve Energy and Confidence Facebook Public Group! https://www.facebook.com/groups/1092112296115850
Facebook - Nourish Health Coaching - https://www.facebook.com/sarapaxtonhealthcoach
Instagram - sarapaxtonnourish - https://www.instagram.com/sarapaxtonnourish/
 
My Website:https://www.sarapaxtonnourish.com/home
 
If you love my podcast, leave me a review!  
https://podcasts.apple.com/us/podcast/improve-energy-to-feel-amazing-transform-your-life/id1778860724
Team Nourish’s Favorite Products FREEBIE Click HERE!

77. Menstrual Cycle Explained: Painful Menstrual Cramps, Heavy Bleeding & Severe PMS (with Hormone Expert Amanda)

Hi Listeners! 
Is your period something you dread every single month? Heavy bleeding, painful cramps, brown spotting, mood swings, irritability, or a full week of PMS before your cycle even starts? In this episode, Sara sits down with hormone expert Amanda Jeffres to explain what’s really happening during the four phases of your menstrual cycle — menstrual, follicular, ovulation, and luteal — and why ovulation (not your period!) is actually the main event. They unpack how symptoms like heavy bleeding, estrogen dominance, low progesterone, PCOS, and endometriosis can be signs of deeper imbalances — not just “bad luck” or aging.
You’ll also learn how inflammation, blood sugar spikes, gut health (yes — your microbiome is like an endocrine organ!), and chronic stress directly impact your hormones. Sara and Amanda share practical, foundational steps you can take — from anti-inflammatory nutrition and insulin regulation to healing the gut and lowering cortisol — to create cycles that are more balanced and far less miserable. If you’ve ever felt hopeless or dismissed at your annual appointment, this conversation will empower you with clarity and next steps.
Sara — Nourish Health Coaching
To learn more about my 12-week Gain Health, Lose Weight, Grow Closer to Your Creator Program, book a FREE discovery call here: www.callwithsara.com (Moms- joining with daughters- mention this podcast for a discount!) 
Follow Nourish Health Coaching on social media:
New Improve Energy and Confidence Facebook Public Group! https://www.facebook.com/groups/1092112296115850
Facebook - Nourish Health Coaching - https://www.facebook.com/sarapaxtonhealthcoach
Instagram - sarapaxtonnourish - https://www.instagram.com/sarapaxtonnourish/
 
My Website:https://www.sarapaxtonnourish.com/home
 
If you love my podcast, leave me a review!  
https://podcasts.apple.com/us/podcast/improve-energy-to-feel-amazing-transform-your-life/id1778860724
Team Nourish’s Favorite Products FREEBIE Click HERE!

76. Tired of Being an Irritable Mom? The Hidden Neurotransmitter, Hormone, & Gut Health Reasons You Feel Overstimulated and Anxious

Hi Listeners! 
If you feel overstimulated, anxious, or constantly on edge, this episode is for you. I’m sharing a very personal story about the moment I realized I didn’t want to be remembered as the irritable mom — and how that realization led me to uncover three major root causes: gut dysbiosis, chronic stress, and blood sugar instability. We’ll talk about how low GABA production, serotonin loss, leaky gut, progesterone deficiency, and cortisol dominance all contribute to mood swings, PMS, and overstimulation — and why this isn’t just a “personality problem.” It’s physiology.
You’ll walk away with five actionable strategies to calm your brain and body: improving gut health, increasing progesterone naturally, stabilizing blood sugar with high-protein breakfasts, un-busying your schedule, and replacing worry with gratitude and prayer. If you’re ready to feel more patient, peaceful, and present with your family — this episode will give you both the science and the spiritual reset to get there.
Sara — Nourish Health Coaching
Magnesium supplement I use: https://us.fullscript.com/plans/sarapaxtonnourish-magnesium-glycinate
To learn more about my 12-week Gain Health, Lose Weight, Grow Closer to Your Creator Program, book a FREE discovery call here: www.callwithsara.com (Ask about the Better Together discount by joining with a friend!)
Follow Nourish Health Coaching on social media:
New Improve Energy and Confidence Facebook Public Group! https://www.facebook.com/groups/1092112296115850
Facebook - Nourish Health Coaching - https://www.facebook.com/sarapaxtonhealthcoach
Instagram - sarapaxtonnourish - https://www.instagram.com/sarapaxtonnourish/
 
My Website:https://www.sarapaxtonnourish.com/home
 
If you love my podcast, leave me a review!  
https://podcasts.apple.com/us/podcast/improve-energy-to-feel-amazing-transform-your-life/id1778860724
Team Nourish’s Favorite Products FREEBIE Click HERE!

75. Frustrated with a Weight Loss Plateau? My Method for Resetting Metabolism So You Can Lose Fat Again

Hi Listeners! 
If you’re frustrated with a weight loss plateau, this episode breaks down the real reasons you’re stuck — and how to get momentum back. We’re talking blood sugar and insulin (the true gatekeepers of fat loss), portion creep from “healthy” snacks, grazing habits that keep you in storage mode, and how walking — especially after meals — can dramatically improve glucose control. I also cover strategic fasting (when appropriate), stress and cortisol’s impact on belly fat, and the sneaky liquid saboteurs like alcohol, sugary drinks, and even excess coffee on an empty stomach.
But this isn’t just about food. Your mindset matters. If you keep telling yourself you’ll never get past this weight, your behavior will follow that belief. We’ll talk about identity, consistency, and why the number on the scale means far less than how you feel. Most importantly, I’ll remind you that plateaus are not punishment — they’re information. With a few refinements — balancing blood sugar, tightening portions, managing stress, walking daily, and surrounding yourself with supportive community — your body responds. You are not broken. Your metabolism is adaptive. And momentum can return.
Sara — Nourish Health Coaching
To learn more about my 12-week Gain Health, Lose Weight, Grow Closer to Your Creator Program, book a FREE discovery call here: www.callwithsara.com (Ask about the Better Together discount by joining with a friend!)
Follow Nourish Health Coaching on social media:
New Improve Energy and Confidence Facebook Public Group! https://www.facebook.com/groups/1092112296115850
Facebook - Nourish Health Coaching - https://www.facebook.com/sarapaxtonhealthcoach
Instagram - sarapaxtonnourish - https://www.instagram.com/sarapaxtonnourish/
 
My Website:https://www.sarapaxtonnourish.com/home
 
If you love my podcast, leave me a review!  
https://podcasts.apple.com/us/podcast/improve-energy-to-feel-amazing-transform-your-life/id1778860724
Team Nourish’s Favorite Products FREEBIE Click HERE!

74. Gluten and Wheat Revisited: How Fresh Milled Flour and Sourdough Improve Gut Health and Blood Sugars

Hi Listeners! 
For years I told clients to cut gluten completely — and in many cases, that advice helped. But recently, God challenged my pride and refined my understanding. In this episode, I share how a former client introduced me to research on fresh milled flour and traditional wheat preparation that completely shifted my thinking. We’ll unpack the real history of industrialized flour in America, how modern processing strips wheat of its nutrients, why blood sugar spikes so dramatically with store-bought flour, and what that means for gut health, inflammation, and metabolic dysfunction. You’ll also hear why many people can tolerate wheat in places like Europe but struggle here in the U.S. — and why gluten itself may not be the whole story.
If you’ve benefited from going gluten-free, this conversation may surprise you. And if you’ve grieved giving up bread entirely, there is hopeful news. I’ll explain the difference between industrial flour and fresh milled wheat, how fermentation (like sourdough) improves digestibility, practical ways to start incorporating fresh milled flour (even if you’re not a “pioneer woman”), and why this shift goes far beyond food. This is about humility. Renewing your mind. Getting back to God-designed nourishment. And reclaiming the sacred rhythm of gathering around the table — one loaf of bread at a time.
Sara — Nourish Health Coaching
Access to recipes I mention in the podcast: https://nourishhealthcoaching.myflodesk.com/empowher
Sue Becker and Dr. Ben Edwards Podcast: https://open.spotify.com/episode/73QyWbQ14MKDNOlbKi4R0v?si=oTKjQXexSU23vQrmjX0IXg
Save $20 on a Nutrimill: https://nutrimill.com/SARA20
To learn more about my 12-week Gain Health, Lose Weight, Grow Closer to Your Creator Program, book a FREE discovery call here: www.callwithsara.com
Follow Nourish Health Coaching on social media:
New Improve Energy and Confidence Facebook Public Group! https://www.facebook.com/groups/1092112296115850
Facebook - Nourish Health Coaching - https://www.facebook.com/sarapaxtonhealthcoach
Instagram - sarapaxtonnourish - https://www.instagram.com/sarapaxtonnourish/
 
My Website:https://www.sarapaxtonnourish.com/home
 
If you love my podcast, leave me a review!  
https://podcasts.apple.com/us/podcast/improve-energy-to-feel-amazing-transform-your-life/id1778860724
Team Nourish’s Favorite Products FREEBIE Click HERE!

73. Eating Low Calorie and Whole Foods but Still Feel Stuck? Why Your Metabolism, Energy, and Weight Loss Won’t Budge

Hi Listeners! 
Are you exhausted even though you’re “eating clean”? In this episode, we’re uncovering how common healthy foods like oatmeal, whole wheat bread, low-calorie snacks, salads, gluten-free products, bananas, and even protein bars may be causing blood sugar spikes, insulin resistance, gut issues, and metabolic slowdowns. We’ll talk about how modern processed grains differ from traditional wheat, why low-fat diets can increase insulin and fat storage, and how calorie restriction can tank your metabolism over time. If you’ve ever felt worse after trying to eat better, you are not crazy — and it’s not your fault.
You’ll also learn why blood sugar is like your body’s personal dashboard, how two people can eat the same food and have completely different metabolic responses, and why food quality matters far more than calorie counting. We’ll cover smarter swaps for salad dressings, better sugar-free alternatives, when fiber might actually worsen gut symptoms, and why protein needs to be your foundation. This episode will help you stop chasing food trends and start learning what actually works for your body — so you can regain energy, balance your metabolism, and finally feel satisfied instead of constantly hungry.
Sara — Nourish Health Coaching
To learn more about my 12-week Gain Health, Lose Weight, Grow Closer to Your Creator Program, book a FREE discovery call here: www.callwithsara.com
Follow Nourish Health Coaching on social media:
New Improve Energy and Confidence Facebook Public Group! https://www.facebook.com/groups/1092112296115850
Facebook - Nourish Health Coaching - https://www.facebook.com/sarapaxtonhealthcoach
Instagram - sarapaxtonnourish - https://www.instagram.com/sarapaxtonnourish/
 
My Website:https://www.sarapaxtonnourish.com/home
 
If you love my podcast, leave me a review!  
https://podcasts.apple.com/us/podcast/improve-energy-to-feel-amazing-transform-your-life/id1778860724
Team Nourish’s Favorite Products FREEBIE Click HERE!

72. Cortisol Belly: How Stress & Your Nervous System Are Blocking Weight Loss and Slowing Your Metabolism

Hi Listeners! 
Have you noticed stubborn midsection weight gain, increased anxiety, poor sleep, salt and sugar cravings, and that “wired but tired” feeling — even though you’re doing everything that used to work? You go to the doctor, your labs are “fine,” and you’re told it’s just part of getting older. But over time, 5 pounds turns into 25… and frustration keeps rising. In this episode, we unpack cortisol belly — abdominal weight gain driven by chronic stress — and why it’s nearly impossible to lose weight when your nervous system is stuck in survival mode. You’ll learn how cortisol affects your hormones (including progesterone), your gut health, your blood sugar, and ultimately your metabolism.
We’ll also talk about the surprising solution: not more restriction, not harder workouts, not longer fasts — but regulating your nervous system. Breathwork, rest, oxytocin, blood sugar stability, and surrendering your stress to God are not “doing nothing.” They are powerful, free tools that reset your stress response and allow your body to feel safe enough to heal. If you’ve been white-knuckling your health journey, this episode will give you permission to step off the gas — and finally start seeing progress.
Sara — Nourish Health Coaching
To learn more about my 12-week Gain Health, Lose Weight, Grow Closer to Your Creator Program, book a FREE discovery call here: www.callwithsara.com
Follow Nourish Health Coaching on social media:
New Improve Energy and Confidence Facebook Public Group! https://www.facebook.com/groups/1092112296115850
Facebook - Nourish Health Coaching - https://www.facebook.com/sarapaxtonhealthcoach
Instagram - sarapaxtonnourish - https://www.instagram.com/sarapaxtonnourish/
 
My Website:https://www.sarapaxtonnourish.com/home
 
If you love my podcast, leave me a review!  
https://podcasts.apple.com/us/podcast/improve-energy-to-feel-amazing-transform-your-life/id1778860724
Team Nourish’s Favorite Products FREEBIE Click HERE!

71. Choosing Sustainable Healthy Habits for Moms Who Want To Feel Energized and Empowered In Their Health - With Colleen Ritz

Hi Listeners! 
In today’s episode, I’m introducing you to Colleen Ritz — the newest member of Team Nourish, homeschooling mom of six, Army veteran, and lifelong learner in holistic health. Colleen shares her personal health journey and the mindset shift that changed everything for her: realizing she is in charge of her own health and the environment she creates in her home. We talk about what it looks like to model health for your children, how showing up for yourself creates a legacy of wellness, and why true health is about adding supportive habits rather than constantly restricting or subtracting.
Colleen also shares practical encouragement for busy moms who want to feel better but feel overwhelmed by all the health noise online. You’ll hear her favorite simple daily practices, how she prioritizes her health while homeschooling and raising six kids, and what women can expect in a coaching session with her. If you’re ready for realistic, sustainable, family-centered health — and want to feel empowered in your body again — this conversation will leave you encouraged and motivated.
Sara — Nourish Health Coaching
To learn more about my 12-week Gain Health, Lose Weight, Grow Closer to Your Creator Program, book a FREE discovery call here: www.callwithsara.com
Follow Nourish Health Coaching on social media:
New Improve Energy and Confidence Facebook Public Group! https://www.facebook.com/groups/1092112296115850
Facebook - Nourish Health Coaching - https://www.facebook.com/sarapaxtonhealthcoach
Instagram - sarapaxtonnourish - https://www.instagram.com/sarapaxtonnourish/
 
My Website:https://www.sarapaxtonnourish.com/home
 
If you love my podcast, leave me a review!  
https://podcasts.apple.com/us/podcast/improve-energy-to-feel-amazing-transform-your-life/id1778860724
Team Nourish’s Favorite Products FREEBIE Click HERE!

70. Protein - The Most Important Macronutrient for Optimal Metabolism, Hormones, and Gut Health

Hi Listeners! 
 
Protein is the foundation of metabolism, hormone balance, and gut health — yet most women are still under-eating it while filling up on “healthy” carb-heavy meals that leave them hungry, tired, and craving more. In this episode, we break down why protein stabilizes blood sugar, supports insulin and cortisol balance, builds lean muscle (your metabolic engine), and provides the amino acids needed to repair the gut lining and produce neurotransmitters for mood and energy. You’ll also learn why today’s protein needs are significantly higher than older recommendations and why aiming for about 30 grams per meal can be a game-changer for energy, cravings, and body composition.
We also unpack protein quality and utilization — why animal proteins are generally more efficiently used by the body than plant proteins — and why eggs truly are one of the most nutrient-dense, underrated superfoods available. You’ll get practical strategies to measure protein without tracking, prep protein for busy weeks, choose better protein supplements, and avoid common myths (like peanut butter being a protein source). The takeaway is simple but powerful: make protein the main event at your meals, and many metabolism, hormone, and gut symptoms begin to improve from the inside out.
Sara — Nourish Health Coaching
Perfect Aminos Link to save 20%: https://prz.io/dR93Kmzu2
To learn more about my 12-week Gain Health, Lose Weight, Grow Closer to Your Creator Program, book a FREE discovery call here: www.callwithsara.com
Follow Nourish Health Coaching on social media:
New Improve Energy and Confidence Facebook Public Group! https://www.facebook.com/groups/1092112296115850
Facebook - Nourish Health Coaching - https://www.facebook.com/sarapaxtonhealthcoach
Instagram - sarapaxtonnourish - https://www.instagram.com/sarapaxtonnourish/
 
My Website:https://www.sarapaxtonnourish.com/home
 
If you love my podcast, leave me a review!  
https://podcasts.apple.com/us/podcast/improve-energy-to-feel-amazing-transform-your-life/id1778860724
Team Nourish’s Favorite Products FREEBIE Click HERE!

69. Learn From My Mistakes: 7 Hormone and Metabolism Habits I Wish I'd Known Sooner for More Energy and Easier Weight Loss

Hi Listeners! 
 
Ever feel like you’re doing all the “healthy” things — choosing sugar-free drinks, grazing on small meals, buying protein bars, taking supplements — and yet you’re still exhausted, inflamed, and stuck with stubborn weight? I’ve been there. In this episode, I’m pulling back the curtain on the 7 biggest hormone and metabolism mistakes I made for years that quietly wrecked my gut health, blood sugar, and energy. From artificial sweeteners and constant snacking to mislabeled “health foods” and over-supplementing, these habits looked healthy on the surface… but were keeping me insulin-resistant and frustrated.
The good news? Once I fixed these simple foundations, things began to change — cravings dropped, energy stabilized, and weight loss felt easier and more natural. Today I’ll walk you through exactly what to avoid, what to do instead, and how to shift from feeling defeated to feeling empowered in your body. If you want steady energy, fewer cravings, and a metabolism that actually works with you (not against you), this episode will save you years of trial and error.
Ready to feel empowered?  Grab your earbuds and listen in!
Sara — Nourish Health Coaching
If you love my podcast, leave me a review!  
https://podcasts.apple.com/us/podcast/improve-energy-to-feel-amazing-transform-your-life/id1778860724
 
To learn more about my 12-week Gain Health, Lose Weight, Grow Closer to Your Creator Program, book a FREE discovery call here: www.callwithsara.com
Follow Nourish Health Coaching on social media:
New Improve Energy and Confidence Facebook Public Group! https://www.facebook.com/groups/1092112296115850
Facebook - Nourish Health Coaching - https://www.facebook.com/sarapaxtonhealthcoach
Instagram - sarapaxtonnourish - https://www.instagram.com/sarapaxtonnourish/
 
My Website:https://www.sarapaxtonnourish.com/home
Team Nourish’s Favorite Products FREEBIE Click HERE!