Rhythm, Routine and Reverence

Welcome to Rhythm, Routine, and Reverence! In this episode, I sit down with Hannah Van Ark. Hannah is a dietitian, mom of two little ones, and former clinical nutrition researcher on a mission to help other moms feel energized, well-fed, and confident in feeding themselves and their families with a plant-forward lifestyle. She holds degrees in Physiology and Neuroscience from the University of Colorado at Boulder, and a Master’s in Food Science and Human Nutrition from Colorado State University. She’s also a Registered Dietitian Nutritionist with over six years of experience in clinical nutrition research, where she focused on how food can impact heart health and longevity. These days, Hannah specializes in helping families create realistic, flexible mealtime routines, but with a particular focus on helping mom prioritize THEIR needs and health goals with a plant-forward lifestyle. She lives in Colorado, USA with her husband and two kids.Together we talk about building a plant-forward family culture (not a vegan one) — one rooted in nourishment, connection, and ease. From picky eaters to meal planning, Hannah shares her research-based insights on helping families eat more plants without pressure.Resources & Links* FREE: The Busy Mom’s 15-minute Plant Powered Meal Plan: helping families plan a weeks’ worth of plant-forward meals in 15 minutes flat (with a sample plan).* FREE: The Plant-Powered Staples Shopping List, a guide that gives you my personal list of pantry, fridge, and freezer staples that make plant-forward eating simple, flexible, and stress-free (+12 easy recipes)* Application for Plant Powered Mom Bootcamp (doors open January 2026)* 1:1 Coaching with Hannah* Hannah’s website with recipes, blog posts and more free resources* Hannah’s Instagram account: @plant.forward.familiesAt the end of the call Hannah mentions journaling as a rhythm and ritual that is supporting her right now. If you’re looking for a format to nurture your own journaling practice check out my own GOLDENTIME Journal. It has just a few prompts for morning and evening. Use code PODCAST15 for 15% off.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

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

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 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

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

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

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

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 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 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

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

I'm kicking off a new season of episodes with a solo episode sharing my own bedtime routine including how I transition from dinner time to bedtime some family rituals favourite productsYou can find many of the products I mention here.This Journal post Creating a Peaceful Evening and Bedtime Routine describes in detail how to craft a bedtime routine for younger children. Click here if you want to learn more about the Digital Calendar system I use. 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