We sit down with Michaela Schell of Immersion to unpack how short, consistent sauna and cold plunge sessions help moms manage stress, sleep better, and feel steady through the chaos. She shares her missteps, the science-backed sweet spots, and how to build a realistic routine that fits a busy life.

• why sauna and cold plunge work together for mood and recovery
• what a session looks like from sauna to rinse to plunge
• weekly targets for cold minutes and realistic frequency
• immediate stress reset vs long-term heart and longevity benefits
• simple at-home options like cold shower finishes and hot yoga
• why women often do better on first plunges and how to breathe through discomfort
• new facility highlights with fitness, nutrition, and drop-in childcare
• where to find Immersion online and how to book

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It helps other moms like you find our community and feel supported too
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We lay out a simple plate method for family meals: half vegetables, a quarter protein, and a flexible quarter for starch or extra protein. We share protein options, fiber goals, healthy fats, snack hacks, and prep strategies that cut waste and stress.

• half plate vegetables for volume and micronutrients
• clear protein choices including poultry, buffalo, beans, tofu, and dairy
• fruit as a daily side for antioxidants and sweet satisfaction
• fat, fiber, protein as the anchor trio for satiety and energy
• oil swaps toward olive, avocado, butter, ghee and away from processed seed oils
• omega-3 sources and tuna frequency cautions
• protein at breakfast to stabilize kids’ energy
• snack setups: yogurt parfaits, trail mixes, higher-protein options
• batch-cooking grains and browning meats for fast dinners
• crockpot shredded chicken as a versatile base for multiple meals
• simple, repeatable prep that avoids 75-ingredient shopping lists

If this episode spoke to you, please follow the podcast and leave a quick review. It helps other moms like you find our community and feel supported too. And if you have a friend who could use a little encouragement, share this episode with her.

We share a simple way to turn weeknight chaos into calm: one family meal with flexible parts, short ingredient lists, and smart leftovers that reheat fast after activities. We also break down protein-forward breakfasts that keep energy steady and curb after-school crashes.

• one meal for everyone with kid-friendly sides
• try-two-bites rule for new foods
• plan three core dinners and scale leftovers
• favor five-ingredient recipes and clear components
• rotate a monthly menu for speed and sanity
• use sauces to create variety without extra cooking
• fast options for late activity nights
• protein-first breakfast ideas for steadier energy
• pen-and-paper lists of foods your family actually eats
• tease for next week’s recipe-focused follow-up

If this episode spoke to you, please follow the podcast and leave a quick review. It helps other moms like you find our community and feel supported too. And if you have a friend who could use a little encouragement, share this episode with her.