{13.2} 8 Ways to Get Ahead of Your Energy and Health in 2025
Release Date: 01/08/2025
{15.1} Stop Copying Self-Care That Doesn't Fit In Your Season of Life
Raising Healthy Mothers
Self-care isn’t one-size-fits-all, and if you’ve ever tried to copy someone else’s perfect routine only to feel like a failure, this episode is for you. As mums, our seasons change constantly, from newborn fog to toddler chaos to the school years. And on top of that, the seasons of the year – summer holidays, back to school autumn reset and winter hibernation – have their own impact on our energy and routines. In this episode, I share how to recognise the season of motherhood you’re in right now and how to choose simple, five-minute actions that actually fit your life. This isn’t...
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{14.12} Real-Life Nutrition for Real-life Mums: A Recap on Season 14
Raising Healthy Mothers
I’m wrapping up Season 14 with something a little different – a roundup of all the episodes of the season – shortened snippets so you get a flavour of what I talked about. It’s an hour of listening from the best of the last 3 months! From gut health to mental load, from seasonal eating to small systems that make mum-life feel smoother – this season has followed the ups and downs of my real life, in real time. Whether you’ve listened to every episode or you’re just joining me now, this recap will help you catch the highlights, reflect on what’s resonated, and decide what to...
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{14.11} The Five O’Clock Flow: How I Fixed Dinner Time
Raising Healthy Mothers
Evenings used to be the most chaotic, exhausting, stressful part of my day — hungry, grumpy kids, a cluttered kitchen, no idea what to cook and a general sense of being completely overwhelmed. In this episode, I’m sharing the real-life systems I’ve (accidentally) set up over time to make evenings feel calmer and easier, and me feel way less resentful. From clearing the kitchen before cooking, to setting the table as a team, to getting dinner on the table on time — these small changes have had a huge impact. It’s not about doing things perfectly. It’s about finding what works for...
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{14.10} What to Eat When You’re Running on Nothing
Raising Healthy Mothers
What do you eat when you're exhausted, touched out, and just don’t feel hungry… but you know your body needs something? Whether you’re recovering from illness, living with long-term fatigue, or simply can’t face another meal, this episode is here to guide you through simple, low-effort ways to nourish yourself when eating feels like a chore. I share practical food ideas, nutrient essentials for healing and energy, and how to gently support your body with small, snacky meals when you don’t have the time (or appetite) for anything more. You’ll hear: Why it’s important to eat...
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{14.9} Why Your Breakfast Might Be Making You More Tired (A True Client Story)
Raising Healthy Mothers
Do you ever feel like you're eating everythign exactly right but it's not making any difference? This week I’m taking you behind the scenes of a real 1:1 coaching check-in with a client I’ve been working with for six weeks. She’s a mum of two, on maternity leave, juggling broken sleep and the mental load of parenting – and like so many mums, she came to me feeling exhausted, depleted and stuck. We didn’t start with a long list of supplements or a full diet overhaul. We started with what was going to fit into her real life. In this episode, I walk you through: The tiny habit shifts...
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{14.8} Mid-Year Reset: How to Reflect, Release, and Reignite Your Health
Raising Healthy Mothers
In this week's episode of Raising Healthy Mothers, I talk about the importance of taking time to reflect and reset mid-year. With July here, it's a great opportunity to look back on the first half of the year and consider how you’ve been showing up for your health and wellbeing. I share my own struggles with feeling hard on myself and offer a compassionate approach to reflecting on your goals – focusing on progress, not perfection. I break down a three-step process: Reflect on your health goals and achievements so far (without judgment). Release anything that's holding you back, from...
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{14.7} Seasonal Eating: Feed Yourself Like You Matter
Raising Healthy Mothers
In this episode of Raising Healthy Mothers, I’m diving into one of my favourite topics: seasonal eating, and why it matters so much, especially in motherhood. We’ve officially left the Hungry Gap and our shops are bursting with seasonal, local produce again. I share why seasonal eating goes far beyond better flavour and nutrients (though yes, sun-warmed tomatoes do taste better). From stories of my grandparents’ allotment life in London, to what I’ve learned since becoming a nutritionist, this episode is part nostalgic, part practical, and full of gentle encouragement. I talk about: ...
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{14.6} What to do When You’re The One Holding Everything Together But Feeling Like You’re Falling Apart
Raising Healthy Mothers
You’re the organiser, the planner, the one who keeps the wheels turning: for your kids, your home, maybe your work too. From the outside, it looks like you’ve got it all under control. But inside you feel like something's missing. In this episode, we talk about the quiet unravelling that happens when you’ve been holding everything (and everyone) for too long. We explore why the version of life you built might no longer fit, what happens when your body and mind are stretched thin, and how food and nourishment can start to bring you back to yourself. I discuss: Practical steps to calm...
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{14.5} Self Care for Tough Days
Raising Healthy Mothers
The last few days have been full on — sick kids, poor sleep, hard news, and now I'm running on empty. So this episode is short, honest and a little reminder that even on the hardest days, we can still make tiny choices to look after ourselves. I’m sharing what I’ve been doing to feel more human today — nothing fancy, just small acts of care that are helping me not spiral into guilt, overwhelm or biscuits (well, not just biscuits). If you’re in the thick of it too, I hope this feels like a hug. 💛 And if you’re joining the Spring Reset — this is exactly what it’s about. We...
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{14.4} Is Your Gut the Missing Link to Feeling Like Yourself Again?
Raising Healthy Mothers
This week on Raising Healthy Mothers, we’re going deeper than probiotics and fibre. I’m talking about how your gut health affects everything, from your immune system to your hormones, your mood, your energy, even your skin. This episode is adapted from the intro lesson to my Spring Gut Reset, and it’s a brilliant place to start if you’re wondering why gut health matters so much, especially in the thick of motherhood. If you’ve been feeling exhausted, foggy, snappy, or your skin’s been itchy or dull (but you’d never have guessed it was your gut), this one’s for you. Here’s...
info_outline- The simple hydration tweak that’s a game-changer for energy and focus.
- How to easily up your veg intake (even with fussy eaters in the house).
- One bedtime habit that can set you up for success the next day.
- Why putting yourself first isn’t selfish – it’s essential.
- 01:12 Three reasons why new year resolutions fail
- 06:03 Why you probably need to drink more water
- 08:22 The rollercoaster you want to avoid
- 11:06 Why batch prepping your veg could be the answer to kicking the crisp habit
- 14:00 Get moving – in bed
- 17:13 How I finally started meal planning (reluctantly)
- 22:00 Spending time with the most important person in the room (you)
- 26:16 Sleep quality, not sleep quantity
- 27:27 Glimmers of joy
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DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.