Healthy Habits For Moms - Self Care Tips, Morning Routines, Boost Energy, Manage Stress, Meal Planning
Episodes
90/ Still Ignoring Your Cycle? The Healthy Habits That Can Transform Your Energy and Stress with Bekah Yawn
09 Jun 2026
Contributed by Lukas
Hey, Mama! Have you ever felt like you're fighting against your body instead of working with it? As busy moms, we're often taught to push through exha...
89/ Don't Let Summer Derail Your Consistency: 3 Simple Healthy Habits to Keep You Focused
03 Jun 2026
Contributed by Lukas
Hey, Mama! Summer schedules can be unpredictable, making it easy for healthy habits to fall by the wayside. If you're a busy mom trying to maintain yo...
88/ Does Rebuilding Your Health Feel Out of Reach? The Weekly Reset Routine Busy Moms Need
28 May 2026
Contributed by Lukas
Hey, Mama! Does rebuilding your health feel impossible in this season of motherhood? When life feels overwhelming, healthy habits can easily fall to t...
87/ The Healthy Habits Motherhood Slowly Took From You—and How to Rebuild Them
19 May 2026
Contributed by Lukas
Hey, Mama! Somewhere between the mental load, sleepless nights, busy schedules, and constantly caring for everyone else… many moms slowly lose the h...
86/ The Missing Piece to Energy for Busy Moms- Protein, Muscle, and Consistency with Coryn Brown & Crysanne Clay
12 May 2026
Contributed by Lukas
Hey, Mama! Tired of putting in all the effort of working out, counting calories, cutting out "bad foods" and still feeling completely drained and over...
85/ Running on Empty? The Daily Refuel Habits Busy Moms Need for More Energy
05 May 2026
Contributed by Lukas
Hey, Mama! Feeling exhausted, drained, and running on empty? In this episode, I’m sharing simple daily refuel habits for busy moms that support natu...
84/ The 3 Daily Reset Habits Overwhelmed Moms Need to Manage Stress
29 Apr 2026
Contributed by Lukas
Hey, Mama! Feeling stressed, overwhelmed, and constantly behind? The good news is that managing stress doesn’t require a full life overhaul. Sometim...
83/ Creating Reset Habits Your Nervous System Is Desperate For to Relieve Stress and Anxiety
14 Apr 2026
Contributed by Lukas
Hey, Mama! Do you ever feel like your body is constantly on edge—stressed, overwhelmed, and unable to truly relax? For many busy moms, the nervous s...
82/ The Stress Management Strategy Most Overwhelmed Moms Are Missing: Time in Nature with Kelsey Redd
07 Apr 2026
Contributed by Lukas
Hey, Mama! When life feels overwhelming, most moms look for complicated solutions to manage stress. But what if one of the most powerful ways to calm ...
81/ No Spa Days Required: The Self-Care Framework That Gives Moms More Energy
31 Mar 2026
Contributed by Lukas
Hey, Mama! When you hear the words self-care, do you picture spa days, long baths, or hours of free time you simply don’t have? For most moms, those...
80/ Why Exhausted Moms Can't Afford to Skip Self-Care
24 Mar 2026
Contributed by Lukas
Hey, Mama! When life gets busy, self-care is often the first thing we sacrifice. Between caring for your family, managing the home, and keeping up wit...
79/ Feel Guilty Taking Care of Yourself? The Self-Care Truth Christian Moms Need
17 Mar 2026
Contributed by Lukas
Hey, Mama! Do you feel guilty taking time for yourself? Like focusing on your own needs somehow takes away from your family? If you’ve ever pushed s...
78/ Waiting for Motivation Is Keeping You Stuck (and What Tired Moms Should Do Instead)
10 Mar 2026
Contributed by Lukas
Hey, Mama! Have you ever told yourself, “I’ll start when I feel more motivated” — only to find that motivation never seems to come? If you’r...
77/ Try, Try Again?! The Missing Piece to Sustainable Healthy Habits
03 Mar 2026
Contributed by Lukas
Hey, Mama! Have you ever felt like you’re constantly starting over with your healthy habits? You try. You fall off. You promise to “do better” n...
76/ Burned-Out and Overwhelmed? The Stress Management Technique Every Mom Needs
24 Feb 2026
Contributed by Lukas
Hey, Mama! Do you ever feel burned-out, overwhelmed, or like you’re constantly falling behind — even though you’re doing everything you can for ...
75/ New Year, Same Struggle? The One Healthy Habit Reset You Need
17 Feb 2026
Contributed by Lukas
Hey, Mama! If you started the new year with big goals, only to fall off track. You’re not alone. The struggle isn’t about your willpower; ...
74/ "Why Am I So Tired All The Time?!" Address Root Cause of Fatigue With Dr. Melissa Esguerra
23 Sep 2025
Contributed by Lukas
Hey, Mama! If you've ever felt like your body is working against you—fatigue, hormone swings, stubborn blood sugar, or unexplained symptoms—this e...
73/ The Secret To Making Healthy Habits Stick
18 Sep 2025
Contributed by Lukas
Hey, Mama! Do you ever start the week already exhausted — like you’re behind before Monday even begins? Overwhelm doesn’t just drain your energy...
72/ The Hidden Cost of Overwhelm- Part 4 of Healthy Habit Sabotage
09 Sep 2025
Contributed by Lukas
Hey, Mama! Feeling overwhelmed all the time? Overwhelm isn’t just stressful — it quietly drains your energy, blocks your healthy habits, and steal...
71/ Perfectionism vs Progress- Part 3 of Healthy Habit Sabotage
26 Aug 2025
Contributed by Lukas
Hey, Mama! Are you stuck in the all-or-nothing trap? Perfectionism might be sabotaging your healthy habits without you realizing it. In this episode, ...
70/ Overwhelmed by Fear? Part 2 of Healthy Habit Sabotage
20 Aug 2025
Contributed by Lukas
Hey, Mama! Fear is one of the biggest and sneakiest ways healthy habits get sabotaged. As moms, fear can creep in quietly: fear of failing, fear of no...
69/ The Hidden Stress Trigger Moms Overlook: Part 1 of Healthy Habit Sabotage
12 Aug 2025
Contributed by Lukas
Mama, you’ve been doing all the right things — eating better, trying to move your body, spending time in the Word — but somehow, your energy sti...
68/ Finances Stressing You Out? The One Healthy Habit You've Been Avoiding with Diana Galas
05 Aug 2025
Contributed by Lukas
Hey, Mama! Is financial stress draining your energy before your day even begins? You're not alone, mama—and today’s guest is here to help. In this...
67/ Exhausted by 9am? Try My 2-Minute Morning Routine Hack for More Energy
29 Jul 2025
Contributed by Lukas
Hey, Mama! Say goodbye to fatigue by swapping out your caffeine fix for a simple nutritional powerhouse routine. Discover the power of a whole food su...
66/ Tired of Chasing Health Trends? 3 Ways To Know If It’s For You
23 Jul 2025
Contributed by Lukas
Hey, Mama! Are you caught in the cycle of chasing the latest health fads on social media? It's time to shift you focus on long-lasting practic...
65/ The #1 Way to Make Room for Self-Care
17 Jun 2025
Contributed by Lukas
Hey mama, You want to prioritize self-care—but between homeschooling, laundry, work, and everything else, it always seems to fall to the bottom of t...
64/ My Go-to Morning Routine for Tired Moms Who Need More Than Sleep
10 Jun 2025
Contributed by Lukas
Hey, Mama! Are you feeling drained despite a full night's sleep? We're going to discuss the hidden aspects of exhaustion that go beyond physical ...
63/ How to Handle Anxiety as a Christian Mom
03 Jun 2025
Contributed by Lukas
Hey, Mama! Today we're taking a look at the relationship between anxiety and spirituality, especially within the Christian community. Explore ways to ...
62/ Healthy Habits Gone Out The Window? Reset In 3 Simple Steps
27 May 2025
Contributed by Lukas
Hey, Mama! In today's episode, you can find a 3-step approach to getting back into your healthy habit routines after falling off track. Whether...
61/ 3 Self Care Ideas That Take Less Than 5 Min For Busy Moms
20 May 2025
Contributed by Lukas
Hey, Mama! In today's episode, we're uncovering what self-care is really all about from a faith-based perspective; A stewardship and nurturing the min...
60/ How To Relieve Stress and Anxiety While Still Being Present With Your Kids- Scripture Breathing Techniques
13 May 2025
Contributed by Lukas
Hey, Mama! In this episode I'm sharing a powerful yet simple tool to help mothers regain peace amidst the chaos of daily life. Discover how coupling s...
59/ The 2-Minute Healthy Habit Building Rule That Changes Everything
06 May 2025
Contributed by Lukas
Hey, Mama! Do you ever feel like you don’t have time or mental capacity for building healthy habits? What if I told you that just 2 minutes could ch...
58/ Struggling To Manage Stress? A Lesson From Mary Poppins
29 Apr 2025
Contributed by Lukas
Hey, Mama! Today we're going to explore how the simple act of seeing God with wonder can transform our lives from stress and overwhelm to peace and jo...
57/ Neglecting Your Self Care Routines Is Harming Your Legacy
22 Apr 2025
Contributed by Lukas
Hey, Mama! Discover how prioritizing self-care not only benefits your personal well-being but also sets a powerful example for your children, leaving ...
56/ The More You Build Healthy Habits, The More You Build Healthy Habits!
15 Apr 2025
Contributed by Lukas
Hey, Mama! Today's episode is all about the beauty of the momentum of habit-building. We’re unpacking the ripple effect of tiny choices — and wh...
55/ The Truth About Bubble Baths and Spa Days; 3 Self Care Ideas to Try Instead
08 Apr 2025
Contributed by Lukas
Hey, Mama! Today we're talking about the common struggle many moms face in balancing their relentless care for others with the necessary self-care the...
54/ 5 Reasons You Need A Better Morning Routine
01 Apr 2025
Contributed by Lukas
Hey, Mama! Today we're diving into the profound impact a morning routine can have on your life. Establishing intentional morning practices can lead ...
53/ Why People Pleasing Is Costing Your Health and Peace
25 Mar 2025
Contributed by Lukas
Hey, Mama! Today we're diving into the often-blurred line between pleasing God and pleasing people. I'm sharing how deeply rooted behaviors from child...
52/ No Energy? 1 Mistake You Keep Making
18 Mar 2025
Contributed by Lukas
Hey, Mama! Today we're talking about one of the easiest mistakes to fall into when it comes to our energy; worry and anxiety. It's one every mama stru...
51/ Daylight Savings Wrecking You? Reset With My 5 Min Morning Routine Hack
12 Mar 2025
Contributed by Lukas
Hey, Mama! You're probably asking yourself WHY?! Why are we still doing daylight savings? I know it's a rough week of transition, especially for young...
50/ I'm Back! Life and Podcast Update
05 Mar 2025
Contributed by Lukas
Hey, Mama! It's been a while since my last episode, and I am finally ready to share what's been going on in the behind the scenes. I hope you are enco...
49/ Are You Waiting On God For Spiritual And Physical Health?
15 Oct 2024
Contributed by Lukas
Hey Mama! Join me as we explore the process of finding rest in life's waiting periods through patience and trust in God's timing for mental, physic...
48/ 3 Easy Breakfasts To Keep Your Mornings Simple And Boost Your Energy
17 Sep 2024
Contributed by Lukas
Hey Mama, This month we're focused on optimizing our morning routines so of course I'm talking about breakfast! Specifically, 3 of my favorite easy br...
47/ How To Use Biblical Affirmations For Your Morning Routine
10 Sep 2024
Contributed by Lukas
Hey Mama, We’re diving into the topic of affirmations today, why they’re valuable, how to use them and what to avoid. I’ll also be sharing some ...
46/ Wondering How to Keep Up with Family Demands? Pour From A Filled Cup With Intentional Self-Care
04 Sep 2024
Contributed by Lukas
Hey, Mama! If you find yourself asking, "How am I going to get it all done?" this episode is for you. Discover the importance of intentional self-care...
45/ BONUS EPISODE- Create A Dedicated Space For Morning Routine Success!
30 Aug 2024
Contributed by Lukas
Hey, Mama! Welcome to another bonus episode, as we're almost ready to start our morning routine challenge. This episode is all about creating an envir...
44/ BONUS EPISODE- My Top 3 Favorite Essential Oils For My Morning Routine To Boost Energy and Focus
29 Aug 2024
Contributed by Lukas
Hey, Mama! Welcome to another bonus episode as we gear up for our morning routine challenge! Today, we're diving into the world of essential oils. Dis...
43/ BONUS EPISODE: Habit Stack Your Morning Routine For Healthy Habit Success!
28 Aug 2024
Contributed by Lukas
Hey, Mama! Welcome to our bonus episode as we prepare for our community morning routine challenge. This bite-sized episode will give you a quick peek ...
42/ Chaos Ruling The House! Find Joy In The Busy With These Morning Routine Ideas
27 Aug 2024
Contributed by Lukas
Hey , Mama! Today marks the beginning of our four-day bonus episode series, leading up to our exciting community morning routine challenge. Today we w...
41/ Reset Your Heart and Home With My Top 3 Bedtime Routine Hacks
20 Aug 2024
Contributed by Lukas
Hey, Mama! Today, I'm spilling the beans on my top three bedtime hacks. Just like your kiddos, you need a bedtime routine too, one that will build y...
40/ How To Love Yourself Through Discovering Strengths With Coach Dan Schaal
13 Aug 2024
Contributed by Lukas
Hey, Mama! Today, I am thrilled to welcome Dan Schaal to the podcast. Dan is a Gallup-certified Clifton Strengths coach who I have personally wor...
39/ Taking A Cue From Matthew 6 For Daily Reflection And Self Care
08 Aug 2024
Contributed by Lukas
Hey, Mama! In this episode, we dive into Matthew 6 and explore how to tackle feelings of overwhelm, fear, and anxiety, through the ultimate self-car...
38/ Ready To Go Beyond Wine, Chocolate, and Chick Flicks? 3 Self Care Tips To Thrive Through Overwhelm
31 Jul 2024
Contributed by Lukas
Hey, Mama! There's no escaping the reality of overwhelm in motherhood, but we can learn the signs and how to leave behind unhealthy habits that hinder...
37/ No Self-Care Routines?! It Could Be Disrupting Your Hormone Balance
23 Jul 2024
Contributed by Lukas
Hey, Mama! Today, I have the pleasure of chatting with Bekah Yawn, an expert in hormone health and fertility. Bekah shares her journey and insigh...
36/ Struggling To Keep Up With Your Kids? Boost Energy Naturally With These Morning Routine Hacks
10 Jul 2024
Contributed by Lukas
Hey, Mama! Today, we're diving into some of my favorite morning routine hacks to help you boost your energy and keep up with your kids durin...
35/ Maximize Your Strengths To Build Healthy Habits That Stick
19 Jun 2024
Contributed by Lukas
Hey, Mama! In this episode, we continue our conversation on letting go of our weaknesses and turning them over to Christ, the source of our strengths....
34/ Frustrated With Your Healthy Habit Goals? End The Cycle of Defeat With This Simple Shift.
12 Jun 2024
Contributed by Lukas
Hey, Mama! Today's episode is about ending the cycle of defeat in our health goals, by embracing the gift of God's strength made evident in our weakne...
33/ Did Mother's Day Leave You Feeling Unappreciated or Unseen? Reset Your Heart With These 3 Self Care Questions
15 May 2024
Contributed by Lukas
Hey, Mama! On this episode, we're diving into the complexities of emotions felt by mothers on Mother's Day. I hope the questions we ask today will hel...
32/ Start Building Healthy Habits By First Understanding Your Core Needs
08 May 2024
Contributed by Lukas
Hey, Mamas! In this episode of Divine Design Wellness, we are diving into the core needs of maintaining a healthy lifestyle. If you needed a reminder ...
31/ The One Self-Care Rule I've Learned The Hard Way
30 Apr 2024
Contributed by Lukas
Hey, Mama! On this week's episode, I'm taking on the topic of knowing when to say yes, or gracefully decline. It's one of those things we all deal wit...
30/ Sick Of Restarting Your Healthy Habits? 3 Lessons I Learned Using A Habit Tracker For A Year!
16 Apr 2024
Contributed by Lukas
Hey, Mama! Today I'm sharing 3 lessons I've learned over the past year in the process of implementing habit tracking for my health goals. It has ...
29/ Get Ready For a New Self-Care Routine With Simple Mindset Shifts And Tools- Part 2
09 Apr 2024
Contributed by Lukas
Hey, Mama! Welcome to Part 2 of my conversation with my dear friend Melanie as we discuss the all-important topic of self-care for moms. How can busy ...
28/ Get Ready For A New Self-Care Routine With Simple Mindset Shifts And Tools – Part One
02 Apr 2024
Contributed by Lukas
Hey, Mama! Welcome to Episode 28, the first part of my conversation with our special guest, Melanie. We're diving into the importance of self-care, ho...
27/ Fear of Daily Routines? Use This 1 Method to Find More Freedom In Your Day!
26 Mar 2024
Contributed by Lukas
Hey, Mama! Are you a go-with-the-flow kinda girl like me? If so, this episode is especially for your benefit. I'm sharing the 1 method that has conver...
26/ Identity In Christ; Self Awareness Is Key
18 Mar 2024
Contributed by Lukas
Hey, Mama! Join me today as we take a look at how self-awareness plays a big role in solidifying our identity in Christ. Identity is foundational to b...
25/ 3 Reasons Your Healthy Habits Keep Getting Sidelined
12 Mar 2024
Contributed by Lukas
Hey, Mama! In today's episode, I'm sharing 3 reasons your healthy habits may be having a hard time sticking, as well as a short recap of the story of ...
24/ Here for Healing, but Not Transformation? 5 Questions to Ask Yourself
27 Feb 2024
Contributed by Lukas
Hey, Mama! Today I'm asking a tough question, but one I think we need, especially in regard to seeking healing. I hope you are moved by the character ...
23/ Build Habits Your Future Self Will Thank You for with These 3 Concepts
20 Feb 2024
Contributed by Lukas
Hey, Mama! I know you probably don't want me to bring up the whole new year resolution thing, but I think you'll really enjoy this episode if you're s...
22/ Use This Simple Hack to Stop Mom Rage in Its Tracks
13 Feb 2024
Contributed by Lukas
Hey, Mama! We've all been there! In the middle of yelling at our kids or losing our temper over something we really didn't want to, and immediately re...
21/ Hit With Sickness Again?! Try This Winter Wellness Night Routine.
06 Feb 2024
Contributed by Lukas
Hey, Mama! I'm so glad I'm able to share with you this week, after a couple weeks of being in the trenches of sickness with my kids, and myself. I kno...
20/ 3 Self-Care Tips To Sleep Better At Night Naturally
30 Jan 2024
Contributed by Lukas
Hey, Mama! This episode is all about that sleep you know you need! I'm sure it feels like you'll never get a good night's sleep until your kids are ou...
19/ Craft Your Ideal Self Care Routine With My Heart, Soul, Mind, Body Checklist
23 Jan 2024
Contributed by Lukas
Hey, Mama! I'm continuing the discussion on self-care today with a little peek into my journey of better self-care, and how to find your ideal self ca...
18/ Is Self-Care Selfish?! 3 Principles to Understand
16 Jan 2024
Contributed by Lukas
Hey, Mama! Have you ever asked yourself if the term self-care translates to selfishness? Today I'm sharing three bible-based principles that can help ...
17/ Does Holistic Health Feel Overwhelming? Simplify With The 80/20 Rule.
09 Jan 2024
Contributed by Lukas
Hey, Mama! Have you wanted to take a holistic approach to your health, but felt like it was too much? Today I'm sharing how applying the 80/20 rule...
16/ Habit Stacking; The #1 Way To Create Healthy Lifestyle Habits That Stick
02 Jan 2024
Contributed by Lukas
Hey, Mama! I cannot believe the New Year is already here! I don't know about you, but I'm all about maintaining the growth of the previous yea...
15/ My Top Tips to Squeeze In That Quick Workout Routine This New Year
26 Dec 2023
Contributed by Lukas
Hey, Mamas! The New Year is upon us, and I know it's on everyone's mind whether or not to commit to another resolution. I'm sharing some of my own ...
14/ 3 Bible Verses About Stress To Help Release Your Holiday Anxiety
19 Dec 2023
Contributed by Lukas
Hey, Mamas! It's almost Christmas, and there's a spirit of stress in the air! I mean, there's a spirit of joy in the air! 😉 I'm sharing 3 Scri...
13/ The 12 Myths Of Christmas & Why Comparison IS The Thief Of Joy
12 Dec 2023
Contributed by Lukas
Hey, Mamas! I'm addressing a topic today that may sting a bit...the myths of Christmas that we buy into, and how the trap of comparison can complet...
12/ Have A Happy Holiday Metabolism With These 4 Healthy Eating Tips
05 Dec 2023
Contributed by Lukas
Hey, Mamas! Are you worried about the blood sugar roller coaster that happens during the holidays with all those sweet treats, and special meals? I'...
11/ Is Your Family Tired Of Eating The Same Things? 5 Healthy Meal Ideas That You And Your Family Will Love!
28 Nov 2023
Contributed by Lukas
Hey, Mamas! I'm sharing our top 5 favorite healthy meals, plus a few bonus tips, to help you get out of the rut when it comes to cooking healthy me...
Black Friday Bonus: Painless Meal Planning & Shopping Isn’t A Fairytale! Focus On Healthy Meals With My Favorite, Time Saving App!
24 Nov 2023
Contributed by Lukas
Hey, Mamas! I'm sharing my favorite app for making the weekly chore of meal planning and shopping seem like a breeze. It's been on my must have l...
10/ One Simple Thing I Changed In My 30s- 3 Tips For A Better Night Routine
21 Nov 2023
Contributed by Lukas
Hey, Mamas! On today's episode, I'm sharing a few simple tips for a better night routine I wish I had figured out much sooner than my 30s! I can ...
09/ How To Stop Wasting Time and Energy On Unrealistic Expectations Of What You Should Be Doing As A Busy Mom
14 Nov 2023
Contributed by Lukas
Hey, Mamas! I am sharing an experience we recently had with my 7 yo son, and how it impacted me to take care in how I approach the "shoulds" I have as...
08/ Loneliness In Motherhood Part 3. Is Our View Of The World Priming Us For Meaningful Connection?
07 Nov 2023
Contributed by Lukas
Hey, Mamas! We're wrapping up this 3 part series on loneliness in motherhood, by taking inventory of how society, and community expectations, ...
07/ Loneliness In Motherhood Part 2. Identifying Blind Spots In Expectations Of Our Loved Ones
31 Oct 2023
Contributed by Lukas
Hey, Mamas! Have you ever kicked yourself for making assumptions that led to a misunderstanding, or had that experience of someone else assuming th...
06/ Loneliness In Motherhood Pt. 1- Uncover And Redefine Beliefs Of Self So You Can Connect With Your Identity In Christ
24 Oct 2023
Contributed by Lukas
Hey, Mamas! Today I'm taking on a topic I'm sure you can relate to...loneliness in motherhood. Specifically the impact of long term loneliness...
05/ Are Essential Oils Even Safe Pt. 2- My Top Tips For Using Essential Oils Safely So You Can Confidently Add Them To Your Mama Toolbelt
16 Oct 2023
Contributed by Lukas
Hey, Mamas! In part 2 of "Are Essential Oils Even Safe?", I am sharing my favorite things about using essential oils for proactive health, and...
04/ Are Essential Oils Even Safe? Part 1. 3 Questions to Consider When Choosing Essential Oils for Your Family’s Wellness
10 Oct 2023
Contributed by Lukas
Hey, Mamas! In part 1 of this 2 part series, I am asking the question many moms have asked me throughout the years, "Are Essential Oils Even Safe?!...
03/ Why Holistic Health, And What Does That Even Mean? 3 Ways To Change Your Approach to Wellness As A Busy Mom
03 Oct 2023
Contributed by Lukas
Hey, Mamas! I'm sharing 3 simple ways you can start taking the holistic approach to wellness. This truly is the foundation of everything I try to...
02/ Feeling Guilty for Wanting Healing? Let Jesus Take Your Mom Guilt So You Can Reach Your Fullest Potential
03 Oct 2023
Contributed by Lukas
Hey, Mamas! Today, I'm touching on a topic that most of us have experienced at some point in our motherhood....Mom Guilt! I have struggled with f...
01/ My Journey to Launch- Saying Yes to Serving In Spite of Fatigue, Overwhelm, and Depression
03 Oct 2023
Contributed by Lukas
Hey, Mamas! On this episode of Divine Design Wellness, I'm sharing the short version of my journey to launching this podcast. I will dive into a ...
Trailer
30 Sep 2023
Contributed by Lukas
Take a sneak peak into the Divine Design Wellness show, with a quick overview of my heart for wellness through a holistic approach to mind, body, and ...