Chavah Holistic Wellness, Clarksville, TN (2026)

04/02/2026

Why Fasting Feels Miserable for Women — and How to Fix It
Have you ever tried intermittent fasting… only to end up feeling miserable?
Headaches.Extreme hunger.Low energy.Brain fog.Maybe even wondering what’s wrong with your body — or your discipline.
If fasting has felt impossible as a busy mom, you are not alone.
In this episode, we’re talking honestly about why fasting feels so hard for many women — and what needs to happen instead.
You’ll learn how stress, blood sugar instability, high insulin, undernourishment, and hormonal rhythms can all impact your fasting experience. We’ll also explore why most fasting advice is built around male physiology — and how learning to fast like a woman can completely change your results.
When done wisely, fasting can become a powerful rhythm for women’s health. It can support weight loss, improve energy and mental clarity, stabilize metabolism, and activate important cellular repair processes. But even more beautifully, fasting can strengthen your spiritual life and help you realign your focus on God.
In this episode, you’ll discover:

Why fasting often feels miserable for moms.
What’s actually happening in your body during a difficult fast.
How hormones influence when and how you should fast.
Simple steps to fast in a way that supports energy, metabolism, and long-term health.
Encouragement to approach fasting with wisdom, grace, and spiritual purpose.

If you’ve ever felt discouraged by fasting or unsure how to make it work in real life, this conversation will give you clarity, hope, and a practical path forward.
Because mama — you were created for wellness, in body, soul, and spirit.

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve. WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here. Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here. Want to make sure coaching is right for you? Book a FREE Discovery Call here! RESOURCES: Download the free guide

03/25/2026

Weight Loss Blocker #2: Insulin — Why Your Body Won’t Burn Fat Yet
If you’ve ever felt like your body just won’t burn fat anymore… this episode is for you.
Many women assume insulin only matters if you have diabetes. But insulin is actually one of the most powerful hormones controlling your metabolism, energy, and fat-burning ability.
When insulin stays elevated throughout the day, your body gets stuck in sugar-burning mode and can’t easily switch into fat-burning mode. The result? Constant hunger, energy crashes, cravings, and stubborn weight that refuses to budge.
In this episode, we’re continuing the conversation from last week’s episode on cortisol and diving into Weight Loss Blocker #2: Insulin.
You’ll learn:

Why insulin determines whether your body burns sugar or fat.• How modern eating patterns keep insulin elevated all day.• Common signs your insulin levels may be affecting your energy and weight.• Simple, realistic ways moms can support healthy insulin levels without extreme dieting.

If you’ve ever wondered why you feel stuck in the cycle of eat, crash, crave, repeat, this episode will help you understand what’s really happening inside your body — and how to start working with your metabolism instead of against it.
Because when insulin begins functioning the way it was designed to, energy stabilizes, cravings calm down, and your body can finally access the fuel it already has stored.

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve. WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here. Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here. Want to make sure coaching is right for you? Book a FREE Discovery Call here! RESOURCES: Download the free guide

03/19/2026

Weight Loss Blocker #1: Cortisol — Why Stress Keeps You Stuck
Have you ever felt like you’re doing everything “right” with your health… but your body still isn’t responding?
You’re eating better.Trying to move more.Cutting back on sugar.Maybe even experimenting with fasting or stricter routines.
And yet the weight won’t budge.Your energy feels unpredictable.Cravings seem stronger than ever.
If that sounds familiar, this episode may be the missing piece.
In today’s conversation, we’re talking about one of the most overlooked root causes of stubborn weight gain for women — chronic stress and the hormone cortisol.
You’ll learn how elevated cortisol can shift your body into survival mode, disrupt fat-burning hormones, increase belly fat storage, drain key nutrients, interfere with sleep, and make even healthy habits feel harder than they should.
Most importantly, we’ll talk about how trying to push harder with intense workouts, aggressive dieting, or fasting can sometimes make the problem worse when your nervous system is already overwhelmed.
This episode will help you understand what’s really happening in your body — and how to begin supporting your metabolism naturally through simple, realistic rhythms like stabilizing blood sugar, choosing supportive movement, improving sleep, and creating moments of calm in your day.
If you’ve been feeling stuck, discouraged, or confused about why weight loss feels harder in this season of life, this conversation will bring clarity, compassion, and hope.
Because your body isn’t broken.
It may simply be trying to protect you.
And when you begin lowering stress and supporting your body the way it was designed to function, energy can improve, hormones can rebalance, and weight loss can begin to feel more natural again.
In the next episode, we’ll continue this conversation by exploring another powerful hormone that affects metabolism, cravings, and fat storage — insulin.
Mama, small steps matter.You were created for wellness.

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve. WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here. Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here. Want to make sure coaching is right for you? Book a FREE Discovery Call here! RESOURCES: Download the free guide

03/05/2026

The Nutrition Your Body Really Needs as a Woman in Motherhood
Most moms aren’t intentionally neglecting their nutrition… they’re just surviving the day.
You grab a few bites of your kids’ leftovers, snack while making dinner, and maybe finish the day realizing you never actually ate a real meal. Meanwhile, you’re exhausted, foggy, struggling with cravings, and wondering why your energy and health feel like they’re slipping further away.
In this episode, we’re having an honest conversation about why getting enough nutrition as a woman—especially as a mom—is so challenging in real life.
Your body carries unique nutritional demands that go far beyond simply “eating healthy.” From hormone balance and stress to the lasting nutritional depletion that can come from pregnancy and motherhood, women’s bodies require more nourishment than most of us realize.
You’ll learn:
• Why women’s nutritional needs are different from men’s and children’s.• How stress, hormones, and motherhood increase your body’s nutritional demands.• Why snacking all day often leaves moms undernourished and exhausted.• Simple, realistic ways to start getting more real nutrition into your daily life.
This isn’t about perfection or complicated meal plans. It’s about understanding what your body actually needs—and taking small, meaningful steps to start nourishing yourself again.
If you’ve been feeling tired, depleted, or like you’re running on empty, this conversation will help you understand why… and what you can start doing about it.

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve. WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here. Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here. Want to make sure coaching is right for you? Book a FREE Discovery Call here! RESOURCES: Download the free guide

02/19/2026

How to Heal Your Metabolism as a Mom
If you’ve ever felt like your metabolism is working against you—like your energy is gone, your weight won’t budge, and your body just doesn’t respond the way it used to—this episode is for you.
In today’s conversation, we’re breaking down what metabolism actually is (hint: it’s not about burning calories faster) and why so many tired, depleted moms feel stuck no matter how hard they try. We’ll talk about how hormones, stress, nourishment, and energy production all work together—and how chronic under-fueling and mom-life overload quietly push your body into survival mode.
This isn’t about willpower, restriction, or another plan to “try harder.” It’s about understanding what your body has been missing—and why healing your metabolism starts with nourishment, not discipline.
If you’re exhausted, overwhelmed, and wondering why your body feels so out of sync, this episode will help you finally make sense of what’s going on—and give you hope that healing is possible.

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve. WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here. Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here. Want to make sure coaching is right for you? Book a FREE Discovery Call here! RESOURCES: Download the free guide

02/12/2026

The Mom’s Guide to Working Out at Home (Benefits, Struggles, and What Actually Works) - Part 3
Let’s be honest—working out at home as a mom sounds great… until the kids need snacks, someone starts crying, and your workout turns into a circus.
In this episode, we’re talking honestly about working out at home as a mom—the benefits, the challenges, and the mindset shifts that actually make it doable in real life. This isn’t a highlight reel or a “just wake up earlier” pep talk. It’s a realistic conversation for tired moms who want to move their bodies without leaving the house or losing their sanity.
We cover why home workouts can be incredibly effective for weight loss and energy, how they remove common barriers like time, childcare, and decision fatigue, and why consistency often improves when movement happens right where you live. We also talk through the real challenges—interruptions, distractions, lack of structure—and how to stop letting them derail your progress.
This episode is about releasing perfection, adjusting expectations, and learning how to work out with your life instead of fighting against it. Because movement doesn’t need to be quiet, uninterrupted, or aesthetic to be effective—it just needs to be sustainable.
If you’ve ever wondered whether home workouts can actually “count,” or felt frustrated trying to make them work in a house full of people, this episode will make you feel seen—and give you a better way forward.

Find my favorite Grow with Jo workouts on YouTube here!
Find the North Deer at home weights here.

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve. WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here. Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here. Want to make sure coaching is right for you? Book a FREE Discovery Call here! RESOURCES: Download the free guide

02/05/2026

The Best Way for Moms to Work Out for Weight Loss and Energy - Part 2
If you’ve ever wondered “What’s the most effective workout for a woman?” or “How can I lose weight without completely draining myself?” — this episode is for you.
In Part 2 of this series, we’re getting practical and cutting through the noise around fitness for moms. I’m breaking down how women should actually work out for weight loss and energy, and why doing more or pushing harder is often the very thing holding moms back.
We talk about why interval-style training works so well for women, how to train in a way that supports fat burning instead of sugar-burning, and why keeping workouts at a moderate intensity is key for managing stress hormones like cortisol. You’ll learn how this approach improves insulin sensitivity, supports cellular energy, and—most importantly—helps you stay consistent without burning out.
This episode is for the mom who doesn’t have hours to spend at the gym, who needs workouts that can fit into real life (yes, even at home), and who wants results without wrecking her energy for the rest of the day.
You don’t need longer workouts.You don’t need extreme intensity.And you don’t need to punish your body to see change.
Your body was designed to respond to movement in a smart, sustainable way—and when moms learn how to work out as women, weight loss and energy finally stop feeling like an uphill battle.
This is where strategy meets stewardship—and where strength, health, and confidence begin to rise.
Find the 10 minute workout that helped me rebuild my core here.
Find my favorite Tabata style workouts for free here.

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve. WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here. Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here. Want to make sure coaching is right for you? Book a FREE Discovery Call here! RESOURCES: Download the free guide

01/29/2026

How to Get Back Into Working Out as a Tired Mom (Part 1 of 2)
If you’re waiting to feel rested, motivated, or “caught up” before you start working out again… this episode is for you.
Because the truth is, motherhood doesn’t come with extra time or energy—and yet, your body still needs movement. Not someday. Not when life slows down. Now.
In Part 1 of this two-part series, we’re talking honestly about how moms get back into working out when they’re already exhausted, already stretched thin, and already carrying more than they ever imagined. This isn’t about grinding harder or adding one more thing to your plate. It’s about shifting how you see movement—and why your body can’t afford to go without it.
We’re unpacking how to work out when energy feels nonexistent, how to make space for movement in a packed schedule, and how to break free from the mindset traps that keep moms stuck in the cycle of “I’ll start again later.” Because later keeps stealing what God designed for you now.
Exercise was never meant to punish your body—it was designed to strengthen it. To give you the physical capacity to carry your babies. The emotional resilience to handle hard days. The mental clarity to think clearly. And the spiritual revelation that comes when you steward the body God entrusted to you.
Motherhood is demanding—but depletion was never the goal.
This episode is your wake-up call. The struggle is real, but the excuses end here. It’s time to rise, reclaim your strength, and step back into the health and joy God designed for you.

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve. WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here. Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here. Want to make sure coaching is right for you? Book a FREE Discovery Call here! RESOURCES: Download the free guide

01/22/2026

Healthy weight loss for women doesn’t come from eating less, trying harder, or fighting your body—it comes from understanding how your body was designed to work.
If you’re a mom who’s frustrated by stubborn weight gain, exhausted by dieting, or confused about why “doing all the right things” still isn’t working… this episode is for you.
In Episode 62 of Tired Mommy Revival, I’m breaking down what actually leads to healthy, sustainable weight loss for women—especially after babies, chronic stress, hormone shifts, and years of putting yourself last.
With the rise of GLP-1 medications like Ozempic and Wegovy, many women are wondering:Is this the only way to lose weight now?Why does it seem to work for some—but feel extreme or unsettling for others?
While these drugs promise appetite suppression and rapid results, they also raise important questions about nourishment, metabolism, muscle loss, and what the body truly needs to feel safe enough to release weight.
This episode doesn’t dive into hype or fear—but it does pull back the veil and help you understand why quick-fix solutions are so appealing, and what your body is actually asking for instead.
We’ll talk about:

Why weight loss for women is deeply connected to hormones, stress, and metabolic health.

How under-eating, appetite suppression, and chronic restriction can block lasting fat loss.

The hidden reasons your body may be holding onto weight—even when you’re eating “healthy.”

What real, sustainable weight loss looks like when you stop battling your body.

How to pursue health with wisdom, nourishment, and peace—not desperation.

If you’ve ever thought:“Why is weight loss so hard for women?”“Why did this get harder after kids?”“Why does my body feel like it’s fighting me?”
This episode will shift your perspective—and restore hope.
Your body isn’t broken.You’re not failing.And healthy weight loss is possible when you work with your body instead of overriding it.
Press play and let’s talk about what real weight loss looks like for women—beyond trends, beyond shortcuts, and rooted in how God designed your body to thrive. 💛
Tell me what you want to here next right here!

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve. WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here. Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here. Want to make sure coaching is right for you? Book a FREE Discovery Call here! RESOURCES: Download the free guide

01/15/2026

New Year’s Resolutions That Actually Last (Season 2 Kickoff!)
It’s a brand-new year, mama — and with it comes all the noise promising fast results, instant change, and a “new you” by next Tuesday. And yet we all know the cultural punchline: by February, most resolutions have quietly dissolved, the gym is empty, and everyone settles back into old rhythms with a sigh.
But deep down, you know you’re made for more than a resolution that evaporates after six weeks.
In this Season 2 kickoff of Tired Mommy Revival, we’re stepping out of that cycle and into something far richer: a way of growth rooted in God’s design, not the world’s pressure. A way that honors your season. A way that builds self-trust. A way that may feel slower or harder in the moment — but leads to true fulfillment, steadier energy, and real transformation that lasts.
In this episode, we’ll uncover habit hacks that actually work for real moms (not the imaginary, perfectly-rested kind), explore how to set goals without burning out, and shift into a mindset that frees you from the world’s demand for quick results.
And—I’m sharing some exciting updates and changes coming in Season 2 designed to support you even more deeply on your wellness journey.
By the end, you won’t feel weighed down by January’s expectations…you’ll feel grounded in hope.
You won’t feel rushed by the culture’s timeline…you’ll feel invited into God’s pace.
And you’ll walk away with the clarity, confidence, and gentle momentum you need to step forward—and rise—into who God created you to be this year.
Tell me how I can support you in your wellness journey by leaving a message to me directly here!

SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve. WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here. Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here. Want to make sure coaching is right for you? Book a FREE Discovery Call here! RESOURCES: Download the free guide

12/18/2025

If your house feels like a revolving door of winter germs, Mama… you are not imagining it.
But here’s the truth I want you to hold onto:
your immune system begins in your gut.

If the gut is inflamed, stressed, or undernourished, the whole immune system gets weaker.
And if you listened to the Build Your Gut Health episode, you know exactly why this matters in flu season.

Enter:
🍲 Pastina Soup (Italian Penicillin)

This soup is cozy, calming, nourishing, and SO easy to digest — and it’s filled with ingredients that support gut healing AND the immune system at the same time.

⭐ Why this soup works:

🥣 Bone broth → collagen + amino acids that repair the gut lining and reduce inflammation
🧄 Garlic + onion → natural antimicrobials that support the immune response
🥕 Carrots + celery → full of minerals and antioxidants
🍜 Pastina → gentle, soothing, perfect for sick tummies

It’s not just “chicken noodle soup.”
It’s functional nutrition.
It’s comfort with a purpose.
It’s food that helps your body recover.

⭐ Mom hack: freeze it NOW.

When someone gets sick — or when YOU get sick (the worst) — the last thing you want to do is chop vegetables.
Make this soup ahead of time.
Freeze it in mason jars or single portions.

Then when sickness hits?
You don’t reach for the can of Campbell’s…
You reach for real flu-busting food from your freezer → thaw → warm → serve.

Your body feels better.
Your kids feel better.
Your soul feels better.

The printable Pastina Soup recipe is inside the Flu Season Survival Guide — along with nine other healing recipes to support your home this winter.

👉 Download the free guide: https://chavahwellness.com/free-resource-flu-season

12/16/2025

Mama… if you’re feeling tired in places sleep can’t touch, you are not alone.
December has a way of wearing us out — not just physically, but emotionally, mentally, spiritually.

The noise, the sugar, the school events, the sickness, the expectations, the “just one more thing” moments…
It all adds up.

And here’s the part we forget:
Your body feels every bit of it.
Your nervous system feels it.
Your hormones feel it.
Your immune system feels it.
Your soul feels it.

This isn’t just normal holiday stress — it’s physiological overload.
And whether we realize it or not, our bodies are whispering the same message:

“I need peace.”

But not the “five minutes of quiet” kind of peace.
Not the “self-care menu” kind of peace.
Not the “if I check everything off the list, then I’ll relax” kind of peace.

I mean the peace that Jesus said He gives.

A peace that settles your spirit.
A peace that quiets the chaos inside.
A peace that tells your nervous system, “You’re safe now.”
A peace that signals your immune system, “You can heal now.”
A peace that lifts the heavy things off your chest and lays them at His feet.

Peace is not a luxury.
Peace is medicine.
Peace is restoration.
Peace is God’s gift to your whole being.

And the most beautiful part?
You don’t have to earn it.
You don’t have to perform for it.
You don’t have to have the December “vibes” right to receive it.

You just have to pause long enough to let Him give it.

Over and over in Scripture, God ties peace to His presence — and your body was literally created to respond to His presence with healing.

✨ Cortisol lowers.
✨ Blood pressure steadies.
✨ Immune cells strengthen.
✨ Inflammation decreases.
✨ Your breath slows.
✨ Your mind clears.
✨ Your heart softens.

This isn’t poetic imagery.
It’s how God wired you.

And if your December has you stretched thin, trying to hold everything together while feeling like you’re falling apart on the inside…
I recorded something just for you.

The “Peace Prescription” episode of the podcast might be one of the most Holy-Spirit-led messages I’ve ever shared.
So many moms wrote in saying they cried, felt seen, or finally understood why they were so exhausted — and what God was inviting them into instead.

👉 Listen to the Peace Episode here: https://podcasts.apple.com/us/podcast/stress-and-the-flu-how-peace-protects-your-immune-system/id1802966017?i=1000733879272
Let it be a moment of healing for your body and your spirit.
Let peace do what only peace can do. 💛

Chavah Holistic Wellness

04/02/2026

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