Small Daily Habits
Episodes
Ep 42 Year End Reflection: What I Nailed and What I Learned in 2025
26 Dec 2025
Contributed by Lukas
Have you ever looked back and realized how much has changed without you fully noticing it?In this reflective year-end episode of Small Daily Habits, I...
Ep41 How to Make Your New Year's Goals Quit Failing You
12 Dec 2025
Contributed by Lukas
How many years have you set the same New Year’s resolution only to feel frustrated and off-track by February? 🙋♀️ We've all been there...
Ep 40 How to Prioritize Holiday Self-Care (Without Adding More Stress)
28 Nov 2025
Contributed by Lukas
If the holidays leave you feeling more exhausted than enchanted, this episode is your permission slip to slow down, breathe, and take care of you. In ...
Ep 39 Real Results from my First 21 Day Reset
14 Nov 2025
Contributed by Lukas
Are you juggling work, family, hormones, and a busy season of life and wondering if lasting change is even possible?In this inspiring episode of Small...
Ep 38 Your Holiday Reset Made Simple
31 Oct 2025
Contributed by Lukas
Whether we like it or not, the holidays are coming and with them comes the endless get togethers, treats, travel, and to-do lists that can make even t...
Ep37 Healthy Weekends Made Easy: Enjoy Yourself Without Losing Progress
17 Oct 2025
Contributed by Lukas
What if your weekends actually helped you stay on track instead of derailing your progress?In this week’s episode, I’m breaking down how to approa...
Ep36 How to Eat Right in Midlife When Life Gets Chaotic
03 Oct 2025
Contributed by Lukas
Why is it that every time life gets busy our healthy eating habits are the first to go? If you’ve ever felt like your nutrition unravels the second ...
Ep35 5 Strategies to Overcome Overwhelm and Finish the Year Strong
19 Sep 2025
Contributed by Lukas
As we head into the final quarter of the year, it’s easy to feel stretched thin. We're juggling family schedules, careers, aging parents, the en...
Ep34 From PMS to Perimenopause: Building Better Hormone Habits
05 Sep 2025
Contributed by Lukas
We're back from our summer hiatus and have we got a great episode in store for you! In this episode I'm joined by Ashley Rocha, founder and CEO of Lad...
Ep33 Staying Fit, Flexible, and Free: My Summer Wellness Recap
29 Aug 2025
Contributed by Lukas
We’re back! After a summer filled with family, travel, and much-needed rest, I’m back behind the mic with renewed energy and exciting updates for ...
Ep 32 Health After 40 Unlocked: Break Free from Your Past
30 May 2025
Contributed by Lukas
In this empowering episode of Small Daily Habits, we’re diving into what it really means to release the weight of your past and show up for the vers...
Ep 31 The Midlife Metabolism Reset: Break Free from Your Plateau
23 May 2025
Contributed by Lukas
Feeling stuck in your health and fitness journey? You’re eating well, exercising, and doing all the “right” things but the scale won’t budge, ...
Ep 30 Hormone Harmony After 40: The Truth About BHRT
16 May 2025
Contributed by Lukas
Are you over 40 and feeling like something’s just not right? Fatigue, mood swings, stubborn belly fat, or feeling like your labs are “normal” bu...
Ep 29 Celebrating Moms Everywhere with Love and Self Care
09 May 2025
Contributed by Lukas
In this heartfelt Mother’s Day episode, I share a loving tribute to moms everywhere who pour themselves into others and often put themselves last. A...
Ep 28 Meal Planning Made Easy: How to Save Time, Money, and Stress
02 May 2025
Contributed by Lukas
Feeling overwhelmed by meal planning, grocery shopping, and food prep? I've got you covered!In this episode of Small Daily Habits, I share time-sa...
Ep 27 Is There a FASTer Way to Fat Loss? Part 2
25 Apr 2025
Contributed by Lukas
How does a busy 47-year-old perimenopausal woman go from feeling like her body is working against her to dropping 15 pounds and 10 inches, gaining lea...
Ep 26 Confidence, Clarity & Strength After 40: This is YOUR Time
18 Apr 2025
Contributed by Lukas
Menopause isn’t the end of your story. In fact, it’s just the beginning of a whole new, powerful chapter in the story of your life. In this we...
Ep 25 NEAT Magic: Burn More Calories Without More Workouts
11 Apr 2025
Contributed by Lukas
Think fat-burning only happens in the gym? Think again. In this episode, we uncover the secret to torching calories all day long. The best part? No ex...
Ep 24 Detoxing Your Home: How to Make Your Cleaning Routine Hormone Friendly
04 Apr 2025
Contributed by Lukas
Did you know that the cleaning and personal care products you use on a daily basis could be disrupting your hormones?We often look to our diets, exerc...
Ep 23 Intermittent Fasting Mistakes Women 40+ Make (And How to Avoid Them)
28 Mar 2025
Contributed by Lukas
Are you struggling to lose belly fat? Tried intermittent fasting and not seeing the results you expected? Or afraid to even give it a try because yo...
Ep 22: Women over 40: How to Strength Train the Right Way for Lasting Results
14 Mar 2025
Contributed by Lukas
If you’re a woman over 40 struggling with stubborn belly fat, low energy, or achy joints, strength training might be the missing piece in your fitne...
Ep 21 Perimenopause, HRT, and One Woman's Story of Success
07 Mar 2025
Contributed by Lukas
Perimenopause can feel like a rollercoaster—one minute, you’re fine, and the next, you’re battling hot flashes, fatigue, and hair loss. But what...
Ep 20 The Midlife Metabolism Reset: Break Free from Your Plateau
28 Feb 2025
Contributed by Lukas
Feeling stuck in your health and fitness journey? You’re eating well, exercising, and doing all the “right” things—but the scale won’t budge...
Ep 19 Is there a FASTer Way to Fat Loss?
21 Feb 2025
Contributed by Lukas
Join me on a personal journey of transformation with The Faster Way to Fat Loss! In this podcast, I share my real-life experiences—the victories, th...
E18 Love Yourself First: Heart-Healthy Habits for Women Over 40
14 Feb 2025
Contributed by Lukas
It's Valentine's Day so in today's episode ofSmall Daily Habits, we’re focusing on matters of the heart. Your heart health is crucial to...
E17 Why Exercising LESS and Eating MORE Equals Better Results in Menopause
07 Feb 2025
Contributed by Lukas
In this episode of Small Daily Habits, we debunk the myths surrounding menopause, weight loss, and fitness. Discover why exercising less and eating mo...
Ep 16 Essential Estate Planning Strategies for Midlife Women: What You Need to Know
31 Jan 2025
Contributed by Lukas
In this episode, I sit down with estate planning attorney Alyssa Pockell to discuss why creating or updating your estate plan is a crucial step for wo...
Ep 15 How Balanced Nutrition Can Unlock Hormone Harmony
24 Jan 2025
Contributed by Lukas
Are your hormones holding you back from feeling like your best self? In this episode of Small Daily Habits, we're diving into the powerful connect...
Ep 14 How to Reduce Menopausal Symptoms with Hypnotherapy
17 Jan 2025
Contributed by Lukas
In this empowering episode of Small Daily Habits, I chat with Melissa Boher Jacobson, a Confident Life Coach and Clinical Hypnotherapist, about how hy...
Ep 13 Fear, Overwhelm, and Perfectionism: How to Break the Cycle in Midlife
10 Jan 2025
Contributed by Lukas
In this empowering episode of Small Daily Habits, we dive deep into the emotional challenges many women face in midlife, including fear, overwhelm, an...
Ep 12: Goal Setting in Perimenopause: Take Control in the New Year
03 Jan 2025
Contributed by Lukas
As we step into the new year, it’s a great time to reflect, reset, and set meaningful goals. But in perimenopause, your body, energy levels, and p...
Ep 11 New Year, New Mindset: Tips from a Mental Health Therapist
27 Dec 2024
Contributed by Lukas
In this inspiring episode of Small Daily Habits, I sit down with my friend and mental help therapist Katie McGraw. Katie shares her expert advice an...
Ep 10: End-of-Year Reset: Simple Habits for a Meaningful New Year
20 Dec 2024
Contributed by Lukas
As 2024 draws to a close, I challenge my audience to take this opportunity to pause and reflect. In this episode of Small Daily Habits, we’re divin...
Ep 9: Why Stress is Sabotaging Your Hormones and Energy Levels
13 Dec 2024
Contributed by Lukas
Stress is an unavoidable part of life these days, but have you ever wondered how it’s really affecting your body? In this episode of Small Daily Hab...
Ep 8 How to Balance Hustle Culture with Rest and Recovery
06 Dec 2024
Contributed by Lukas
In a world that glorifies the hustle, it’s easy to feel guilty about slowing down—but what if rest is the secret to long-term success? In this ep...
Ep 7 Ultimate Black Friday Guide: Give the Gift of Wellness
28 Nov 2024
Contributed by Lukas
It’s that time of year! Black Friday is here, and instead of focusing on more stuff, let’s focus on what truly matters: our health and well-being....
Ep 6 Secrets to a Healthy Holiday Revealed....Tips from a Dietitian
22 Nov 2024
Contributed by Lukas
Get ready to navigate the holiday season like a pro! In this episode of Small Daily Habits, we’re thrilled to welcome our very first guest, Lucy Hu...
Ep 5 Mindset Matters: How to Enjoy the Holidays Without Falling into the All-or-Nothing Trap
15 Nov 2024
Contributed by Lukas
In this empowering episode of Small Daily Habits, we’re diving into a reset in terms of holiday mindset! “Mindset Matters: How to Enjoy the Holid...
Ep 4 Fueling Your Life with Consistency: 4 Pillars to Success
08 Nov 2024
Contributed by Lukas
In this episode of Small Daily Habits we're diving into the transformative power of consistency and exploring the 4 essential pillars that lay the fou...
Ep 3 The Power of Consistency: Building Habits That Last
01 Nov 2024
Contributed by Lukas
In this episode, we explore the true power of consistency and how it’s the key to building lasting, life-changing habits. I’ll share simple, acti...
Ep 2 Stress Free Solutions for Your Dinner Dilemmas
01 Nov 2024
Contributed by Lukas
Tired of the daily dinner dilemma? In this episode, we dive into stress-free strategies to make planning, prepping, and cooking dinner easier and hea...
Ep 1 From Multitasking Mom to Empowering Women: My Journey
01 Nov 2024
Contributed by Lukas
In this first episode of Small Daily Habits, I share my personal journey from being a busy, multitasking mom to becoming a certified personal trainer...
Small Daily Habits Trailer
24 Oct 2024
Contributed by Lukas
Welcome to the Small Daily Habits podcast where I empower busy women to take control of their health, one small step at a time. Tired of feeling ove...