Month: August 2022

Morning Ritual for Energy

I highly recommend having your own morning ritual for sooooo many reasons! These all essentially lead to a happier, more content you, but I wanted to give you some tips to help set you up for good energy throughout your day too.

Your morning routine/ritual doesn’t have to be some unattainable hours long sacred alone-time-thing but if you can carve out carve out at least 10 minutes or so for some time to ‘be’, before you embark on the day’s activities I think you’ll be pleasantly surprised how much it improves your day!

Your morning routine or ritual to yourself can be absolutely what the bloody hell you want it to be. I have however, given a few practical tips you may like to include to help set you up:

  1. Wash your mouth out with water and scrape tongue before you consume anything to remove the toxins that accumulate there overnight. Then look in the mirror and say some words of affection for yourself…”today is going to be a great day”, “today I’m going to pay attention to….”, “I can, I will, watch me”, “today all the doors are open to me”

  2. Sip 1 litre filtered, room-temperature or slightly warmed water with a pinch of sea salt, in the first hour of waking. Optional: add juice of ½ lemon and ½ tablespoon of apple cider vinegar (ACV) to cleanse your system, ready your stomach acid for breakfast and hydrate you…best to drink with a straw and rinse your mouth straight after drinking to avoid acid erosion of your teeth (can replace with herbal tea or bone broth).

  3. Dry body brush for 2 minutes (I do this whilst brushing my teeth!), this is great to stimulate circulation as well as the lymphatic system and helps to get rid of dead skin cells and detox.

  4. Do 100 jumps. I like to do these on my rebounder to activate my lymph but you can just as well do them on the floor. Just little heal raise jumps also help move the digestive system. I literally do mine as the ghee is melting in the pan before I pour the pancake batter in…it takes less than 2 minutes to do!

  5. Do 5 minutes of stretching and twisting. Especially think about mobilizing the spine and opening the hips. This is great not only for your mind but for circulation, posture, and emotions.

  6. Get 20 minutes of sunshine to help activate your Cortisol Awakening Response (CAR) and help set your circadian rhythm in place (read more on that HERE). Have your breakfast outside in the sun or in a window.

  7. Give yourself some space to take in your life and find a couple of things that light you up to feel grateful for. Gratitude is powerful and a great way to start the day in a good mood! These can be as simple as admiring the art on your favourite mug, relishing in the messy hair do of your mini-me, watching the flowers blow in the breeze out your window.

  8. Eat a breakfast high in protein, fat and fibre. Try eggs and sautéed veggies and spices in coconut oil with avocado, or sausage with some fruit and a milky coffee.

Recommended Books & Podcasts for Mums

Pregnancy & Birth 

Expecting Better: Why the Conventional Pregnancy Wisdom is Wrong – and What You Really Need to Know – Emily Oster

Ina May’s Guide to Childbirth – Ina May Gaskine

The Mama Natural Week-by-Week Guide to Pregnancy and Childbirth Paperback – Genevieve Howland

Give Birth Like a Feminist: Your Body. Your Baby. Your Choices. – Milli Hill


Birth Trauma

More than a Health Baby: Finding Strength and Growth After Birth Trauma – Dr Erin Bowe


Early Motherhood

Mindful New Mum: A mind-body approach to the highs and lows of motherhood – Dr Caroline Boyd

The First Forty Days: The Essential Art of Nourishing the New Mother – Heng Ou, Amely Greeven, & Marisa Belger

Nourished Postpartum – Shannon Hayes & Alana Milhall

The Motherhood: Australian Women Share What They Wish They’d Known About Life With A Newborn – Jamila Rizvi

Postnatal Depletion Cure – Dr Oscar Serralach (please note I do not agree with iron, vitamin D, and DHA supplementation)



Conscious Motherhood: Finding Yourself in the Beautiful Madness – Cathy Spooner

Days Like These: A comforting, practical companion for tired and terrific mums – Pip Lincolne

Mothering the New Mother – Women’s Feeling & Needs After Childbirth, A Support & Resource Guide – Sally Placksin

Beyond the Bump : A clinical psychologist’s guide to navigating the mental, emotional and physical turmoil of becoming a mother – Sally Shepherd

To Have and to Hold: Motherhood, Marriage, and the Modern Dilemma – Molly Millwood

The Mask of Motherhood: How Becoming a Mother Changes Our Lives and Why We Never Talk About It – Susan Maushart

Ordinary Insanity: Fear and the Silent Crisis of Motherhood – Sarah Menkedick

Anxious Mums: How mums can turn their anxiety into strength – Dr Jodi Richardson

Babies are the Worst: A Memoir about Motherhood, PPD, & Beyond – Meagan Gordon


Power of the Woman

Herstory: womanifesto – Jane Hardwicke Collings

The Whole Woman – Germaine Greer

Women Who Run with the Wolves: Myths and Stories of the Wild Woman Archetype – Dr. Clarissa Pinkola Estes

Fed Up: Emotional Labor, Women, and the Way Forward – Gemma Hartley



How to do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self – Nicole Lapera

Step into You: How to Rediscover Your Extraordinary Self – Lorraine Murphy

Untamed: Stop pleasing-start living – Glennon Doyle

Setting Boundaries: Care for Yourself and Stop Being Controlled by Others – Rebecca Ray

Find Your Unicorn Space: Reclaim Your Creative Life in a Too-Busy World – Eve Rodsky

Rushing Women’s Syndrome: The Impact of a Never Ending To-Do List on your Health – Dr Libby Weaver

Fair Play: A Game-Changing Solution for When You Have Too Much to Do (And More Life to Live) – Eve Rodsky

Risk Forward: Embrace the Unknown and Unlock Your Hidden Genius – Victoria Labalme

More than a Body: Your Body is an Instrument, Not an Ornament – Lindsay Kite and Lexie Kite

Girl, Wash your Face: Stop Believing The Lies About Who You Are So You Can Become Who You Were Meant To Be – Rachel Hollis

Girl, Stop Apologising: A Shame-Free Plan for Embracing and Achieving Your Goals – Rachel Hollis

Comparisonitis: How to Stop Comparing Yourself to Others and Be Genuinely Happy – Melissa Ambrosini

Own Your Self: Surprising Path Beyond Depression, Anxiety, and Fatigue to Reclaiming Your Authenticity, Vitality, and Freedom – Kelly Brogan

A Mind of Your Own: The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives – Kelly Brogan



Parenting Book Club with Holly – Facebook Group

Hunt, Gather, Parent: What Ancient Cultures Can Teach Us About the Lost Art of Raising Happy, Helpful Little Humans – Michaeleen Doucleff

Raising a Secure Child: How Circle of Security Parenting Can Help You Nurture Your Child’s Attachment, Emotional Resilience, and Freedom to Explore – Kent Hoffman

Rest, Play and Grow: Making Sense of Preschoolers (or anyone who acts like one) – Deborah Macnamara

Raising Good Humans: A Mindful Guide to Breaking the Cycle of Reactive Parenting and Raising Kind, Confident Kids – Hunter Clarke-Fields

Why Love Matters: How affection shapes a baby’s brain – Sue Gerhardt

The Whole-Brain Child: 12 revolutionary strategies to nurture your child’s developing mind, survive everyday parenting struggles, and help your family thrive – Daniel J. Siegel and Tina Payne Bryson

Raising Girls Who Like Themselves: In a world that tells them they’re flawed – Kasey Edwards and Christopher Scanlon



Dear Mama Project by Nikki McCahon

The Good Enough Mother by Dr Sophie Brock

Healthy Her by Amelia Phillips

Working Mumma by Corina O Brian

The Motherkind Podcast by Zoe Blaskey

Mommy Brain Revisited by Dr Jodi Pawluski

Respectful Parenting by Janet Lansbury Unruffled

Tired all day and wide awake at night?

As mum’s this can be a common struggle, especially with disrupted sleep from our kiddos, but that doesn’t mean there’s nothing you can do about it.

If you’re super tired, maybe you’re even waking up tired although you’ve slept through the night…but when it comes to bedtime…bing! You become an energiser bunny doing all the things you couldn’t muster your zombie self to do all day, chances are you have what we call dysregulated cortisol and an out of whack circadian rhythm.

Let me explain…

Circadian rhythm is our body’s 24-hour clock that regulates our sleep and wake cycles. When this natural rhythm gets upset, our energy level and sleep quality go to pot.

Kid disturbances aside…back in the day we would wake and sleep with the sun rise and set. The sun was our light source in the day, candles, fire, and moon light at night. But with our modern way of life, we’re often shut indoors all day away from the sun under artificial fluorescent lighting, surrounded by computer screens and WiFi, and we are stimulated by TV screens, lighting, computers, and mobile phones in our evenings when we should be winding down.

Why is this such an issue?

Well, bright lights in the evening stimulate our suprachiasmatic nucleus (SCN) and pineal gland affecting our melatonin production. Melatonin is our sleep hormone (it’s also produced in the gut so good gut health, in particular a healthy mucosal barrier, is also important for healthy melatonin production).

Melatonin is not only our sleep hormone, but it is also one of the body’s important antioxidants, way more powerful than acai and goji berries! Melatonin goes into our mitochondria (our energy powerhouses that pretty much run your bodily functions) and protects them from oxidative and nitrosative stress.

When we protect our circadian rhythm we protect our melatonin production, which in turn protects our mitochondria and therefore our energy.

Not only that but altered circadian rhythm also upsets autophagy. Autophagy is the cellular clean up mechanism where damaged cells get gobbled up and recycled as new healthy cells and mitochondria are formed. Autophagy takes place predominantly at night, so if you aren’t getting deep restful sleep, less autophagy occurs, which speeds up aging, and suppresses cellular and mitochondrial regeneration, again impacting your energy levels.

But it doesn’t stop there! Circadian rhythm upset also affects our neurotransmitter production, so we have less serotonin (mood, joy, pleasure), dopamine (pleasure, reward, motivation/drive and stress tolerance), GABA (relaxation and calm), and Orexin (energy and wakefulness). Which all leads to an unhappy, deflated, knackered, wired, stressed out, burnt out, sleep deprived…you get the picture…mumma!

Messed up hey?!

Ok, so I don’t expect you to be outdoors all day and basking in the moonlight at night…well not every day anyway! …so what are some things you can do to help protect your circadian rhythm?


1. Get bright sunlight in your mornings

Getting 20-30 mins of morning sun, ideally between 8am and 10am, helps to set your circadian rhythm in place right from the start of the day by stimulating your Cortisol Awakening Response (CAR), helping to energise and wake you up (our cortisol should be high in the morning then switch with melatonin in the evening when we’re wanting to slow down and sleep). So, as soon as you can, make enjoying a cuppa in your garden or in a sunny window your morning priority!


2. Work out in the morning

Working out in the morning also helps our CAR, setting us up for the day. If we workout in the evening there’s a chance we’ll raise our cortisol when it should be decreasing, ready to switch over with melatonin for our sleep time. Workouts should be after a balanced breakie of protein, fats, and carbs of course, to avoid slamming your adrenals. If you feel drained after a workout consider if you’re doing too much and pushing too hard. You may benefit from a slower more nourishing movement program such as walking, swimming, yoga, or simple stretching.


3. Avoid bright lights in the evenings

Avoid suppressing melatonin release by using lamps, dimmer switches, and red lights in the evenings. I like to use salt lamps for a low, warm light (and decreased fire hazard compared with candles!). I have red light bulbs in my bedside lamps so I can still enjoy reading my book before bed without supressing my melatonin production.


4. Turn off your electronics 2 hours before bed

The blue and green wavelengths of light emitted from these devices really disrupt your melatonin (sleep hormone levels). 2 hour may seem impossible so start with 30 minutes – anything is better than nothing – but aim for no devices after 8pm. This can be a nourishing time for you to enjoy with your partner or have some alone time reading a book or enjoying a hobby (I’m planning on trying some macrame next!).

5. Put your devices on night mode

Set your ipad/phone’s brightness to change automatically in the evenings – just a flash of blue light from your phone can reduce melatonin by up to 60%!

6. Get a pair of “blue blocker glasses”

If you absolutely and positively can’t in any way avoid being on screen devices and/or in bright lights up until bedtime as a matter of life or death, then, first ask if that really is true, then consider blue-blocker glasses during these hours.

Blue Blockers block blue (and green if you are hardcore like me) wavelengths of light (try TrueDark or SafetyBlue). My super sexy SafetyBlue Sleep Saviour Ultra wrap around glasses are the best, as these avoid light entering from the sides of the lens. Plus you look super sexy…right?!

7. Get blackout curtains or wear an eyemask

Ensure your bedroom is dark and there are no lights from clock radios, streetlights etc. Use light reducing stickers on electronics if needed (although these are best kept out of the bedroom due to the EMF they emit). I use a Dream Essentials Pure Mulberry Silk Side Sleeper Eye Mask.

8. Turn off WiFi router overnight as well as wireless devices

(and keep them well away from where you spend most of your time during the day).

Use a timer to do this automatically for you if you forget. The electromagnetic fields (EMFs) disrupt the quality of your sleep as well as the ability of your body’s immune system to do the cellular repair work it is supposed to do during the hours of sleep, which can lead to a range of health problems.


9. Get to bed before 10pm

This is when your cortisol and melatonin switch. Miss this and you may get a second wind and find it harder to wind down and fall asleep or get quality sleep. I’ve even had self-professed night owls tell me this has been the biggest game changer for them, and something they never thought was possible.

10. Keep your wake and sleep times the same everyday

This allows your body to get into a rhythm i.e. get up and go to bed at the same time on the weekend as weekdays.


Now obviously as mum’s this will go to shit at times but having any of these things in place will help you to regulate your sleep/wake cycle for more sustained energy throughout your day.

Pick just one and start there, I promise you can’t help but see improvements.

I’d love to hear how you go and how your energy improves!