Hey friend, If the holidays already feel like too much, this episode is your starting point. We’re kicking off the Holiday Wellness Series by talking about why December hits so hard when you're already exhausted, dealing with chronic symptoms, and trying to keep up with everyone’s needs.

You’ll learn what’s actually draining your energy before the day even starts, why everything feels heavier this season, and simple shifts that can help you get through the next few weeks without crashing.

This isn’t about doing more — it’s about helping your body handle what’s already on your plate so you don’t feel so overwhelmed, irritable, or wiped out. If you’re tired of running on fumes and just want to feel a little better, this is where you begin.

Resources and Links Mentioned: 1:1 Chronic Health Coaching BOGO Sale HERE 169. Crashing After Pushing Yourself Too Hard? Why Stress Management, Rest, and Sleep Hygiene Matter More Than Willpower 164. 4 Quick Stress Relief Tips To Reset Your Nervous System and Feel Better Connect With Me: Contact: → Join our free Facebook group Facebook: → https://facebook.com/chronichealthmoms Instagram: → https://instagram.com/chronichealthmoms YouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0d

Next Steps:

1. Listen to today’s episode.
2. Join the Facebook group for support + weekly prompts.
3. Grab your Buy One, Get One Coaching Sessions HERE while they’re available.

Hey friend,

Why am I still so tired—even after 8 hours of sleep? Is my afternoon coffee affecting my rest more than I realize? Could one small rhythm shift help my body actually recover?

In this episode, I’m sharing how caffeine—especially in the afternoon—might be disrupting your sleep, even if you don’t feel wired. I’ll explain the half-life of caffeine, how it interferes with deep sleep, and why moms with chronic symptoms are often more sensitive to it. You’ll also learn how caffeine interacts with stress, hormones, and your body’s natural rhythms. I’ll walk you through a gentle reset you can try, plus some calming Power 9 swaps that can restore energy without overstimulation. Resources and Links Mentioned: 1:1 Chronic Health Coaching HERE

156. Stressed and Exhausted? This 5-Minute Body Check-In Can Help You Feel Better Fast

149. Why You’re Feeling So Drained — And the Free Fix That Boosts Energy & Mood

139. Having Trouble Sticking To Your Healthy Habits? How To Create Habits That Last

Connect With Me: Contact: → Join our free Facebook group Facebook: → https://facebook.com/chronichealthmoms Instagram: → https://instagram.com/chronichealthmoms YouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0d

Hey friend,

Are you relying on caffeine just to make it through the day? Do you ever feel more tired, anxious, or wired after your coffee? Could your go-to energy boost actually be blocking your healing?

In this episode, I’m breaking down the hidden connection between caffeine and your chronic symptoms—like fatigue, inflammation, and stress. If you feel dependent on coffee to survive the day, you’re not alone. But there’s a gentler, more supportive way to feel better. I’ll walk you through what caffeine does to your nervous system, how it impacts recovery, and why your body may be more sensitive than you realize. We’ll also talk about small shifts that support your healing—without requiring you to “give up” your favorite drink overnight.

Resources and Links Mentioned: 1:1 Chronic Health Coaching HERE 171: Brain Fog and Fatigue? Why Vitamin D Might Be The Cause (Even If Your Levels Are "Normal")

169. Crashing After Pushing Yourself Too Hard? Why Stress Management, Rest, and Sleep Hygiene Matter More Than Willpower Connect With Me: Contact: → Join our free Facebook group Facebook: → https://facebook.com/chronichealthmoms Instagram: → https://instagram.com/chronichealthmoms YouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0d

Hey friend,

Feeling exhausted by holiday expectations and “perfect” family traditions?

Struggling to connect with your kids or spouse without adding stress?

Wondering how to create meaningful holiday moments without burning out?

In this episode, I’m sharing Cozy-Connection Moments—tiny, intentional ways to bring warmth and calm to your home during the holiday season. These moments are designed for moms with chronic symptoms who want to connect with their family without triggering exhaustion or the holiday “crash” cycle. You’ll hear practical ideas for connecting with your kids and spouse, along with a gentle mindset shift that makes these anchors feel doable, restorative, and joyful.

Learn more about Chronic Health Coaching HERE

Hey friend,

Evening chaos taking over your home while your brain refuses to slow down?

Are you feeling burned out, exhausted, or fatigued after a full day, struggling to settle yourself and your kids before bedtime?

Wondering how to reclaim your evenings without adding more stress, even while managing chronic illness, adrenal fatigue, or chronic exhaustion?

In this episode, I share low-effort Evening Wind-Down Anchors that help moms with chronic symptoms, fatigue, and brain fog symptoms feel calm, restored, and connected to their families. You’ll learn simple, actionable ways to support your nervous system, reduce stress, and create meaningful moments during the holiday season—without Pinterest-worthy routines or extra pressure.

These anchors are perfect for busy moms navigating chronic illness, exhaustion, fatigue, nervous system overload, and sleep disruption, giving you practical strategies to feel better, calm your home, and enjoy your evenings.

Resources and Links Mentioned:

Coaching for personalized support: ashleybraden.com/coaching

166. Can’t Lose Weight No Matter What You Try? Why Sleep Might Be to Blame

160. Struggling with Poor Sleep and Chronic Symptoms? This May Be Why

146. Stress Relief for Busy Moms: Simple Strategies to Stop Multitasking and Start Focusing

Connect With Me: Contact: → Join our free Facebook group Facebook: → https://facebook.com/chronichealthmoms Instagram: → https://instagram.com/chronichealthmoms YouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0d Next Steps: Get more personalized support with one-on-one coaching at ashleybraden.com/coaching

Join our free Facebook group for support, tips, and community.

Hey friend,

Feeling pressure to make the holiday season “perfect” even though you’re exhausted, struggling with chronic illness, or battling chronic fatigue?

Wondering how to actually feel comforted without adding more tasks to your plate while managing fatigue, brain fog symptoms, or nervous system overload?

Struggling with inflammation and diet, sleep disruption, sleep hygiene issues, or nervous system dysregulation as the holidays approach?

In this episode, I’m sharing low-effort sensory anchors that help moms with chronic health conditions feel comforted, calm, and supported during the holiday season. You’ll learn simple, low-tox ways to engage your senses, reduce stress, support your nervous system, and boost natural energy without doing “all the things.” This episode is perfect for moms managing fatigue, brain fog, adrenal fatigue, and autoimmune symptoms who want to still create meaningful moments with their family.

Work with me for personalized coaching: ashleybraden.com/coaching 169. Crashing After Pushing Yourself Too Hard? Why Stress Management, Rest, and Sleep Hygiene Matter More Than Willpower 167. Can't Focus or Think Clearly? 5 Quick Reset Routines for Brain Fog and Fatigue 164. 4 Quick Stress Relief Tips To Reset Your Nervous System and Feel Better Connect With Me: Contact: → Join our free Facebook group Facebook: → https://facebook.com/chronichealthmoms Instagram: → https://instagram.com/chronichealthmoms YouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0d Next Steps: Get more personalized support with one-on-one coaching at ashleybraden.com/coaching

• Hey friend,

Are you still feeling tired all the time even while eating “healthy”?

Could skipping breakfast be keeping your thyroid and adrenals in survival mode, fueling adrenal fatigue or chronic exhaustion?

Wondering how a simple morning habit can boost natural energy, reduce stress, and support nervous system regulation?

This episode explains why breakfast is essential for thyroid and adrenal health, how meal timing affects insulin, fat burning, and energy levels, and small, actionable steps to stabilize energy, improve hormone balance, and support your nervous system.

Resources / Links Mentioned:

Personalized Coaching: ashleybraden.com/coaching 174. Struggling with Low Energy and Weight Gain? Why Blood Sugar Balance Might Be the Missing Piece

154. Why Hardcore Fasting Doesn’t Work for Moms With Chronic Symptoms 158. 5 Natural Energy Hacks for Exhausted Moms Who Are Tired of Running on Caffeine

171. Brain Fog and Fatigue? Why Vitamin D Might Be The Cause (Even If Your Levels Are “Normal”)

Connect With Me: Contact: → Join our free Facebook group Facebook: → https://facebook.com/chronichealthmoms Instagram: → https://instagram.com/chronichealthmoms YouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0d Next Steps: Get more personalized support with one-on-one coaching at ashleybraden.com/coaching

Try a protein-rich breakfast within an hour of waking.

Notice how your energy and focus change over a few days.

Join our free Facebook group for support, tips, and community.

Hey friend,

Ever do everything “right” — eat healthy, exercise, rest — and still feel exhausted?

Wonder why the scale won’t budge no matter how hard you try?

Feel like your body just isn’t cooperating no matter how much you plan or prep? In this episode, I’m sharing why low energy and stubborn weight are often rooted in blood sugar imbalance — and three gentle, realistic steps you can take to start restoring balance. You’ll learn how small, simple shifts with meals, movement, and stress management can help your body feel safe, supported, and energized. This episode is for any mom who’s tired of feeling stuck in her body and ready to finally get her energy back.

Part 3: Resources and Links Mentioned

Chronic Health Coaching

169. Crashing After Pushing Yourself Too Hard? Why Stress Management, Rest, and Sleep Hygiene Matter More Than Willpower

156. Stressed and Exhausted? This 5-Minute Body Check-In Can Help You Feel Better Fast

166. Can’t Lose Weight No Matter What You Try? Why Sleep Might Be to Blame

Connect With Me:

Contact: → Join our free Facebook group Facebook: → https://facebook.com/chronichealthmoms Instagram: → https://instagram.com/chronichealthmoms YouTube: → https://youtube.com/@chronichealthsolutions?si=OrDqjuavV5dctG0d

Next Steps:

1. Choose one of the three ideas covered in this podcast episode to focus on this week: choose blood sugar balancing meals, move after eating, or manage stress intentionally.

2. Join a supportive community of moms looking for gentle, realistic ways to regain energy and support healthy weight at the free Facebook group: Chronic Health Moms

3. Get more personalized support with Chronic Health Coaching at https://ashleybraden.com/coaching