Rhythm, Routine and Reverence

If you want to create meals and build plates that feel nutritious but also pleasurable - this is the episode for you.I’m sharing exactly how I approach creating healthy, delicious, macro-balanced meals that feel just as good as they taste — meals that are full of colour, texture, seasonality, and satisfaction.* How to build a balanced plate with ease — the simple framework I use to make meals nourishing, colorful, and satisfying without overcomplicating it.* Shifting meal planning from a chore to a pleasure — ways to bring in color, seasonality, and textures that make cooking feel inspiring.* The 25–30g protein rule — why aiming for this at each meal keeps energy steady and cravings low.* Small habits that make cooking less draining — from prepping ahead to keeping a few “instant flavor” ingredients ready to go.* Making food beautiful — why plating, variety, and mindful eating change how we experience nourishment.Whether you’re making breakfast for yourself, lunch for the kids, or a nourishing dinner everyone will love, these tips will help you build meals that fuel your body, balance your energy, and bring more joy to the table.Resources & Links:* Get my seasonal eMag Nourish + Thrive - Autumn Issue coming out soon!* Interested in personalised support? Book 1:1 Nutrition Coaching with Me and learn how to create meals that meet your unique needs and lifestyle. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this episode of Rhythm, Routine & Reverence, I’m joined by Eva-Maria Smith, a mentor, space-holder, and guide for women seeking to return to the pulse of their own aliveness. Through her work, Eva invites mothers to explore pleasure as a pathway, embrace ceremonial self-connection, and engage with the deeper currents of Eros energy.Our conversation is a gentle yet expansive exploration of what it means to awaken to ourselves—whether that’s through intimate daily rituals, nourishing the senses, or cultivating a relationship with our own inner landscapes. Eva’s new offering, BLUSH, is a deeply embodied journey for women ready to experience themselves anew. You’ll hear her speak about the inspiration behind it, how it weaves pleasure into everyday life, and why this work matters so deeply for mothers. Doors Open September 10th.If you’ve been longing for more beauty, vitality, and sovereignty in your days, this conversation will feel like an open window—inviting in fresh air, sunlight, and a remembering of your own aliveness.Connect with Eva-Maria Smith* Website: www.evamariasmith.com* Instagram: @eva_maria_smith* BLUSH: Learn more & join hereExplore My Resources* Nourish + Thrive — seasonal self-care, rhythms, and rituals delivered via Substack: Become a paid subscriber here.* My Courses & Workshops — explore Autumn in the Home, the GOLDENTIME Journal, and more: store.meaganrosewilson.com and use the discount code PODCAST15 for 15% This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this Ask Me Anything episode, I’m answering some of your thoughtful, layered questions—on everything from managing anxiety to navigating skincare in the age of aesthetic overload.What I cover in this episode:* Whether the Oura ring helps or hinders my nervous system* My approach to skincare, makeup, and hair care (simple, intentional, and not what your might expect)* How I manage anxiety—especially in high-stress seasons* When and how I create content without burning out* A peek into life on my farm—renovation, food growing, and what I’ve learned along the wayMentioned in the episode:* Oura Ring* EWG.org to look up your skincare products- I am for a 1-2 green score in everything I use * Make-up I love: Ilia + Jones Road* Skincare I love: La Roche-Posay* Wont deliver to Canada but looks good: Tangie Shampoo and Conditioner Bars* Hum to Activate your Vagus Nerve* The anxiolytic effects of resistance training across ages* Is anxiety more common in our 30s and 40s? I hope this was helpful. Feel free to email me with any questions for a future AMA. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

The snow is melting, the light is changing—and maybe your closets are calling for a little clearing too.This week on the podcast, I’m sharing a short episode on how we gently transition our family’s clothing from winter to spring. It's not just about packing away the snow pants (though we do that too)—it’s about creating space for new beginnings and reconnecting with the fresh start the season ahead promises.In this episode, you’ll hear:* My go-to process for sorting, storing and repurposing clothes for the whole family* Why starting with your own closet might be that little bit of self-care you’re searching for* How to dig into this seasonal chore in a way that feels doable Mentioned in this episode:* Spring in the Home course – A gentle self-paced course to help you align your home and heart with the energy of Spring. Includes spring cleaning routines, recipes, and family rhythms to bring light and intention to this season.* We loved using SoNo Patches this year to mend jackets and snowpants with small tears.* We use these storage bins in the basement but you could also use vacuum sealed bags. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

Welcome to Rhythm, Routine, and Reverence! In this episode, I sit down with Ashlee Gadd, a writer, photographer, mother, and founder of Coffee + Crumbs. Ashlee’s latest book, Create Anyway: The Joy of Pursuing Creativity in the Margins of Motherhood, is an inspiring invitation for moms to embrace their creative callings, no matter how busy life feels.Together, we dive into the tension between creativity and motherhood, the guilt that often accompanies carving out time for personal passions, and how to overcome perfectionism in creative work. Ashlee shares practical advice, her own creative rituals, and how faith plays a role in her creative journey. If you’ve ever struggled to find time for creative expression amidst the beautiful chaos of parenting, this conversation is for you.Resources & Links* Ashlee’s Book: Create Anyway: The Joy of Pursuing Creativity in the Margins of Motherhood* Follow Ashlee on Instagram: @ashleegadd* Coffee + Crumbs Website: www.coffeeandcrumbs.net* Ashlee’s Substack: ashleegadd.substack.comJoin the GOLDENTIME CollectiveIf you’re looking for a space to nurture your own creative practice and bring more intention into your daily rhythms, I invite you to join the GOLDENTIME Collective. This is a 6-week coaching course designed for mothers who want to reconnect with themselves, cultivate meaningful habits, and live in alignment with their values. As a podcast listener, enjoy 15% off with the code PODCAST15. Join now and you get to bring a friend for free!! Right now if you screenshot the podcast episode and tag me in your IG stories you can go into the draw to win a free GOLDENTIME journal this month. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

Welcome back to Rhythm, Routine, and Reverence! In today’s episode, I’m joined by Kitty Blomfield and Craig McDonald, the co-founders of NuStrength and The Win At Life Program. Their mission? To help women restore their metabolisms, build strength, and feel energized, confident, and in control of their health as they age.Kitty’s own journey began with years of restrictive dieting and excessive cardio, leaving her feeling depleted and frustrated—until she discovered pro-metabolic nutrition and the power of strength training. Together with Craig, a sports nutritionist and recomp-certified coach, they developed the RYM Method (Restore Your Metabolism), a unique system that has helped over 18,000 women break free from diet culture, lose stubborn fat, and build strong, resilient bodies.In this conversation, we dive into:✨ Why strength training is so important for women (and all humans)💪 The importance of strength training for sustainable fat loss and muscle building🥩 Pro-metabolic eating, counting macros and how it differs from restrictive diets🧠 Shifting your mindset around food, exercise, and long-term wellnessIf you’re looking for ways to build lasting movement habits and increase muscle mass, this episode is a must-listen. Kitty and Craig’s approach is refreshing, science-backed, and focused on helping women thrive—especially in their 40s and beyond.🔗 Join their FREE RYM Community for valuable resources and support.🔗 Kitty’s Weight Loss for Women Podcast🔗 GOLDENTIME Collective Radiance – A daily Ritual to Care Deeply for Your Body, Mind and Soul.If today’s conversation resonates with you and you want to take action, join GOLDENTIME Collective Radiance. Just like Kitty and Craig’s work, this 6-week coaching program is about building long-term health via daily habits—with a focus on wellness via journalling, movement, nutrition, and sleep. It’s a space for deep nourishment and daily practices that help you feel at home in your body.Registration is open now and we start March 23, 20205. Grab 15% off with the discount code PODCAST15.Subscribe, screenshot this episode and share on social media to go into the draw to win a GOLDENTIME Journal this month. Just tag me in your post and I’ll add you to the draw! 💛 This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

Our homes do more than shelter us—they shape our nervous system, influence our stress levels, and support (or disrupt) our sense of balance. In this episode, I explore how the home environment can be a powerful tool for co-regulation, offering stability, warmth, and sensory nourishment for the whole family.I talk about:✨ The connection between our physical space and emotional well-being✨ Simple shifts to create a home that feels grounding and restorative✨ How rhythms, textures, and even light can support nervous system regulationWhether you’re feeling overwhelmed or simply seeking more ease in your daily life, this episode will inspire you to shape your home with intention.Resources & Links:* Join GOLDENTIME Collective Radiance before March 23rd, 2025!Use the discount code podcast15 for 15% off This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this solo episode of Rhythm, Routine, and Reverence, I dive into the power of a simple, 5-minute-a-day journaling practice. Discover the science-backed benefits of this daily ritual, from boosting emotional well-being to enhancing clarity and focus.In the Episode * the science behind journaling* practical tips on how to start a journaling routine * how to create a habit that sticks, even on the busiest daysMentioned in this Episode:* Meagan Rose Wilson Spotify Playlists including a variety of journaling playlists* Join GOLDENTIME Collective Radiance Spring Cohort DOORS CLOSE March 23rd 2025.Tune in to learn how just five minutes can create powerful change and help you find more presence and peace in your daily routine. Whether you’re new to journaling or looking to reignite your practice, this episode is packed with inspiration to help you reconnect with yourself and bring more intention into your day. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

Breathwork is one of the most accessible and effective tools for calming the nervous system, reducing stress, and improving overall well-being. In this solo episode, I explore the science behind breathwork, how it influences the body’s stress response, and why intentional breathing can be a game-changer for caregivers and parents looking to create more ease in daily life.I share simple breathwork techniques that can be seamlessly woven into your routines, whether you need a moment of calm in the morning, a reset during a stressful afternoon, or a way to unwind before bed. By tuning into the rhythm of your breath, you can cultivate greater awareness, presence, and resilience.Show Notes & Resources* Open App – A great resource for guided breathwork and meditation. Check it out here. They often offer a free 7-day trial. * 4-7-8 Breathing – A simple technique to calm the nervous system. Learn how to do it here.* The GOLDENTIME Journal – A guided journal to help you create mindful daily rituals. Get yours here (Use code podcast15 for 15% off!)If you found this episode helpful, share it with a friend and tag me @meaganrosewilson on Instagram for a chance to win a GOLDENTIME Journal. I’d love to hear how breathwork is supporting you. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this episode, I sit down with Madeline Lauf, founder and CEO of Begin Health, to talk about the foundational role of gut health in early childhood. We explore how the microbiome influences long-term well-being and simple, effective ways to support digestive health in young children—without overcomplicating it.We also discuss:* Why gut health is essential * The importance of making and eating real food - and how it’s sadly undervalued in our culture today* The difference between prebiotics and probiotics (and why kids need both)* How small, daily habits—like adding prebiotics—can make a lasting impact* The story behind Begin Health and how their science-backed approach is helping families build lifelong wellnessIf you're curious about how to support gut health for your little ones—or even yourself—this conversation is full of practical, research-backed insights.Connect with Begin Health & Madeline Lauf:🔗 Website: Begin Health🔗 Instagram: @begin.healthStay Connected:✨ Join the GOLDENTIME journaling community.✨ Follow me on Instagram: @meaganrosewilson✨ Subscribe to the podcast & leave a review. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this episode, I’m joined by Shirley from The Chinese Herbal Pantry to explore the wisdom of Traditional Chinese Medicine (TCM) and how we can align our meals and food choices with the shifting seasons. Shirley shares practical insights on warming, nourishing foods for winter and early spring, simple ways to incorporate TCM principles into family meals, and the importance of balance in our daily diet. Whether you’re new to TCM or looking to deepen your understanding, this conversation offers a beautiful, accessible approach to seasonal nourishment.In this episode, we discuss:✨ The foundational principles of TCM and how they relate to food✨ Key warming and restorative ingredients for winter and early spring✨ Simple meal ideas that support digestion, energy, and overall well-being✨ How to adapt traditional Chinese herbal wisdom to a modern, family-friendly kitchenConnect with Shirley:🌿 Website: The Chinese Herbal Pantry🌿 Instagram: @chineseherbalpantry 🌿 Youtube: The Chinese Herbal Pantry🌿 Free Resource for just for our Audience: Winter and Spring Wellness Tips Download HereIf you enjoyed this conversation, please leave a review and share it with a friend who would love to bring more seasonal wisdom into their home. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

Welcome to the third season of Rhythm Routine + Reverence!In this first episode of the season, I share a little bit about how I started babystepping my way to a regular movement practice when my youngest was very little and how it’s slowly become a part of my identity. I offer some of the insights and lessons I’ve learned along the way especially in regards to being really consistent and not viewing exercise as a means to an end but more a lifestyle and core value. As always, I offer listeners of the podcast 15% off my shop using the code podcast15 at the check-out store.meaganrosewilson.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this episode, I speak with Briar Culbert, a mother, a dedicated partner, and a nature lover. Briar is a Registered Psychotherapist with the College of Psychotherapists of Ontario (CRPO) and completed her post-graduate studies in Spiritual Psychotherapy and Spiritual Direction. Her background in movement, biochemistry, and ceremony helps her foster a truly holistic and integrative approach with clients. Briar's aim through all of her work is to provide a supportive environment for each individual's healing - whether she's working with a client one-on-one or leading a group. Briar works to ask the right questions, guiding you on your journey of growth and change.Briar's recorded workshops are available for purchase on her website. All workshops are an hour in length and include an companion workbook with journal prompts and notes to expand on the workshop's details. Her reparenting and anger workshops are both popular ones for the parents she supports!You can learn more about Briar and her offerings here.You’re invitedHearth and Heart: Setting Intentions for 2025. Sunday December 29th, 3pm EST.Join me for an hour long journaling session where we’ll plant seeds for your most intentional year yet. I’ll share some reflective prompts, play beautiful music and together we’ll explore what your soul is longing for this year. We’ll focus on two themes:* SELF: body, mind and spirit and* HEARTH: home, family, rhythm.Workshop for paid subscribers. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

This episode features Ali Miles an Advanced Sports Dietitian and the founder of Fuel School. She is an Advanced Sports Dietitian and Accredited Practising Dietitian with extensive qualifications and experience in elite performance nutrition.For the past nine years, Ali has been the performance dietitian for the Olympic Winter Institute of Australia and has supported our Australian athletes during the recent 2022 Winter Olympic Games in Beijing, China and the 2018 Winter Olympic Games in Pyeong Chang, South Korea. She is also the performance dietitian for the Sunshine Coast Lightning Netball Team and from 2015-2023, Ali held the role of senior performance dietitian at St Kilda Football Club followed by North Melbourne Football Club.Ali is trusted by many of the world’s best athletes and teams to deliver proven performance nutrition strategies that are smart, strategic and cutting-edge, all while being realistic and embracing the essential human element within high-performance environments.Now, Ali is focused on sharing her wealth of experience with the next generation of athletes. She created Fuel School, an online performance nutrition hub designed to empower teenage athletes with the knowledge and confidence to fuel their goals. Fuel School bridges the gap between elite-level nutrition strategies and practical, accessible advice, helping young athletes maximise their potential in sport, school, and life.Resources mentioned in this episodeFuel School my online performance nutrition membership platform, which is dedicated to empowering teenage athletes to respect their bodies and fuel with confidence so that they reach their potential in sports, school and life.Free Masterclass “Are you Eating Enough?”Other links to support youNourish + Thrive eMag: As each season turns get fresh ideas and links to family-friendly recipes and meal planning resources straight to your inbox. Each seasonal eZine will help you plan and serve macro-balanced, nourishing and kid-friendly meals.All paid Substack subscribers get the seasonal copy of Nourish + Thrive sent to their inbox.Subscribe nowFor Black Friday week the entire shop including Winter in the Home, Creating a Digital Family Calendar, Note Taking for the Organized Family and the GOLDENTIME Journal are 20% off. Check out the sale here. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this episode I explore practical tips and meaningful ways to prepare your home for the transition from late autumn to winter, creating a cozy, safe space for the season ahead.Here are the resources + links I mentioned through this episode:Simple Preparations for Lantern WalkStoring your Children's Books by SeasonWaldorf and Nature Inspired Picture BooksPodcast episode with Eva-Maria Smith on Creating Hygge in the Homehttps://podcasts.apple.com/no/podcast/slow-living-and-hygge-with-eva-maria-smith/id1674845485?i=1000637338150My CoursesWinter in the HomeDigital Notetaking for the Organized FamilyWaitlist for GOLDENTIME Collective Radiance January 2025 CohortUse coupon code podcast15 for 15% off everything in the storeIf you's like to support my work and think a friend of family member would enjoy this episode please share with them or leave a review! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this episode I go over what my personal morning routine looks like- what the essentials are, why they're important to me and how they're backed by research.Below are some of the Resources mentioned in the show:The GOLDENTIME JournalGOLDENTIME Collective RadianceOpal Screen Blocking AppThe Artist's Way by Julia CameronPray As You Go daily podcast + AppMy Morning Favourites on AmazonAs a listener feel free to use podcast15 for 15% off the shop! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In this episode, I speak with Katie Rose. Katie is a yoga teacher, ayurveda guide, doula, and author with over 25 years of experience in the wellness world. Her popular online courses have helped hundreds of women from all over the world empower themselves.She is the founder and host of the annual Bhakti Women Online Yoga Summit and the author of several internationally available books, including ‘Mindful Living’ (Rockpool Publishing) and ‘The Yoga of Birth.’ Most recently, she authored 'Trust Life, Trust Yourself, Find Peace' (published by Affirm Press).She also happens to have been my very first in-person spiritual mentor- learn more about this story in the episode. Katie helps women move from feeling stuck and overwhelmed to living vibrant, creative, and abundant lives. She lives in Sydney, Australia, with her five children in a loud and busy household, where her meditation practice keeps her sane! Bhakti Club Women's Wellness Mini Course Exclusive GoldenTime waitlist invite! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

In today's episode, I speak with Bryce Reddy the creator of the popular IG account @mombrain.therapist. We talk about creating conscious and intentional screen time limits for both children and their parents. The bones of her message are that screentime boundaries and wellness start with us. We must model healthy screen use to ensure our children develop mindful habits themselves. She offers many ways we can begin checking in with ourselves and our children to strike a more healthy balance between virtual and real-time. Check-In Questions if you're beginning to feel screen use is being relied on too much in your home: Are we, or the kids, neglecting responsibilities in favour of screens? Are we leaning more into online relationships and pulling away from in-person relationships? Are we losing more time than we would like on our screens? Are we losing self-care tasks? Have I stopped doing other activities that I previously enjoyed? What's behind the uptick too? Are there potential mental health issues? Anxiety? Bullying? Are we spending enough time together as a family? Am I pervading family activities? Bryce's offeringsOver the Influence ChallengeDigital Guidelines for the Whole Family only $12Summer in the Home Use code podcast15 for 15% off This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

Chineylu Kunz is the founder of We Nurture Collective. She has worked as a Waldorf early childhood educator for over 25 years. She offers coaching support and mentoring for parents and early childhood educators. Chinyelu's mission is to make advice and guidance on Waldorf-inspired early years caregiving more easily accessible.Some things we discussed in the episode: Steiner's Six Basic Exercises Summer in the Home use discount code Podcast15 What it means to be "Worthy of Imitation by Jerilyn Burke Self-Care for Caregivers The Rest Time RhythmMore of Chinyelu's Work:We Nurture podcastWe Nurture BlogThe Nurturing Circle- online community This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe

Today's episode features Rachel Kovacs DaCosta, a psychotherapist who offers mindfulness techniques and support at the Rosedale Therapy Centre in Toronto.  Rachel is also the curator and creator behind @selflovesupply on Instagram - one of my favourite accounts to follow! We discussed mindfulness and self-care habits for both parents and their children. Rachel offers down-to-earth, simple and grounded advice to people of all ages.You can learn more about Rachel and her work here:@selflovesupplyRosedale Therapy Centre@racheldacosta.psychotherapy This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit meaganrosewilson.substack.com/subscribe