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Fit Mother Project PodcastAuthor: Fit Mother Project
It is no secret that Mothers are truly the unsung heroes of todays families. The amount of work, errands, tasks, and support mothers do day in and day out is never-ending. Its keeping the household and family running. Its planning birthday parties and family activities. Its running to the grocery store while waiting to pick up the dry cleaning. Its making sure the kids and spouse have everything they need often putting themselves and their health last. It can feel like an Invisible Burden... an evergrowing weight carried on the shoulders of many moms. And our society expects mothers to carry this load without question. What happens when we carry additional weight? Our bodies are stressed and challenged in a magnitude of ways that can lead to stress, poor health. The Invisible Burden can lead to weight gain, constant low energy, hormone imbalance. It can lead to being stretched beyond reach. Whats worse is that hardworking mothers like you bearing this burden, are often not seen or acknowledged for carrying the contributions and the acts of the family. If youre a stay-at-home mom, society often expects you to carry the invisible burden without question. If youre a working mom, youre also expected to carry the invisible burden just as much while working to provide an income to your family. You have so many important things pulling you in different directions that it often means you put yourself and your health last. Im Dr. Anthony Balduzzi, Founder, and CEO of the Fit Mother Project and the host of this podcast and I get all of this. Growing up my dad died when I was 9 years old and my mom became a widow with two young boys and she had to fight to raise us and keep our family together. I started the Fit Mother Project and created this podcast with the sole purpose of helping create stronger and more powerful mothers through losing weight without restrictive diets, crazy workouts, or the image of being perfect. Our Fit Mother team has helped over 10,000 women become a Language: en Genres: Fitness, Health & Fitness, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi
Episode 186
Tuesday, 17 February, 2026
In Episode 186 of the Fit Mother Project Podcast, Dr. Anthony Balduzzi shares why a supportive evening routine can change everything: sleep quality, cravings, mood, and the energy you bring to your family the next day. If you are doing a lot “right” but still feel wired at night or tired in the morning, this episode gives you a simple way to reset. Dr. A teaches a clear framework where your night routine has three jobs: set the clock, lower arousal, and protect your sleep cave. You will learn how light, screens, late meals, and nervous system activation can disrupt deeper sleep. You will also get practical tools that fit real life, including a wind-down rule, a quick brain dump to quiet mental loops, and bedroom upgrades that make sleep more restorative.In this episode, you’ll learn the 3 jobs of an evening routine:The 3 Jobs of an Evening RoutineSet the Clock (light + meal timing + consistent cues)Lower Arousal (mind and nervous system downshift)Protect Your Sleep Cave (cool, dark, quiet, positioning)Coming up: How to stay consistent with nutrition, workouts, hydration, and sleep while traveling.Missed Morning Routines? Last week Dr. Anthony's podcast was on setting good morning routines. Head here to listen and get your mornings started with a positive bang!Rate & Review: If this episode helped you, leave a 5-star rating and a quick review. It helps more moms find the show.Join the Fit Mother Community: Want accountability and support? Join us inside the Fit Mother community and share your “7-night upgrade” results.If you’re ready to stop doing this alone, we’d love to have you with us. www.fitmotherproject.comKey TakeawaysSleep quality over sleep quantityThe 3 jobs: set the clock, lower arousal, protect the sleep caveMorning light exposure supports stronger melatonin at nightDim lights and shift screens warmer 60–90 minutes before bedDinner timing as a major lever, ideally finishing 3 hours before sleep“3-2-1 wind-down rule”Brain dump and tomorrow list to close open loopsNasal breathing and slow exhales to downshift the nervous systemHot shower 60–90 minutes before bed to help cooling and sleep onsetBed association: sleep and sex, not scrolling and workNSDR or yoga nidra for racing-mind nights“After the basics” supplements: magnesium glycinate, glycine, low-dose melatonin
