You’re the organiser, the planner, the one who keeps the wheels turning: for your kids, your home, maybe your work too.

From the outside, it looks like you’ve got it all under control. But inside you feel like something's missing.

In this episode, we talk about the quiet unravelling that happens when you’ve been holding everything (and everyone) for too long.

We explore why the version of life you built might no longer fit, what happens when your body and mind are stretched thin, and how food and nourishment can start to bring you back to yourself. I discuss:

• Practical steps to calm your nervous system through food

• Why lack of energy and brain fog aren’t personality flaws

• What to do when you’re tired of the life you worked so hard to create

• How to start making space for your needs again — without guilt

This isn’t about starting from scratch or burning it all down.

It’s about steady energy, clearer thinking, and the space to remember who you are — underneath the responsibilities.

If you’re feeling like you’ve lost touch with you, this is your gentle permission slip to begin again.

If this resonated and you’re ready for support, you can find out more about working with me here or send me a DM over on Instagram @tashadcruz; I’d love to hear from you.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

The last few days have been full on — sick kids, poor sleep, hard news, and now I'm running on empty.
So this episode is short, honest and a little reminder that even on the hardest days, we can still make tiny choices to look after ourselves.

I’m sharing what I’ve been doing to feel more human today — nothing fancy, just small acts of care that are helping me not spiral into guilt, overwhelm or biscuits (well, not just biscuits).

If you’re in the thick of it too, I hope this feels like a hug.

💛 And if you’re joining the Spring Reset — this is exactly what it’s about. We start Monday. Click here to sign up.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

This week on Raising Healthy Mothers, we’re going deeper than probiotics and fibre. I’m talking about how your gut health affects everything, from your immune system to your hormones, your mood, your energy, even your skin.

This episode is adapted from the intro lesson to my Spring Gut Reset, and it’s a brilliant place to start if you’re wondering why gut health matters so much, especially in the thick of motherhood.

If you’ve been feeling exhausted, foggy, snappy, or your skin’s been itchy or dull (but you’d never have guessed it was your gut), this one’s for you.

Here’s what I talk about in this episode:

• A gut health 101 – what exactly is your microbiota?
• How your gut and hormones (especially oestrogen) are closely connected – and why this matters as we head into our 30s and 40s
• The gut–brain link and how it can affect your mood and mental clarity
• Why 70% of your immune system lives in your gut – and how this shapes your long-term health
• A side note on skin – because it’s often the first sign something’s out of whack internally
• Five key questions to ask yourself about your gut health
• And a bit more about my Spring Gut Reset, which starts on 2nd June 2025

If you’ve ever felt like your body’s out of balance – even without obvious gut symptoms – this episode will help you connect the dots.

🌱 Ready to give your gut some love?
Join the Spring Gut Reset, now open for early bird bookings.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Do you often feel snappy, irritable, wired but tired? Do you just assume it’s motherhood, or that you’re perimenopausal? Or maybe you blame it on the fact that you can’t find the time for journalling or mindfulness or whatever you’re supposed to do to manage your stress.

As a nutritional therapist  I think many of those things could be a factor, but there's also something else going on under the surface that most people don't know about and are never told about – your gut. Often we assume that poor gut health means poor digestion – constipation, bloating or smelly gas. It is that, but given that your gut is where your nervous system, immune system and hormones all talk to each other, it can also show up in many different ways.

This week on the podcast  I'm zooming out a bit to give you a bigger picture of your gut and how it connects to all the systems in your body, and sharing the four steps to nourish and heal your gut.

I cover:

• Why your gut might be behind your mood swings, sleep struggles and sugar cravings
• What the gut microbiome is and how it supports your whole body
• The 4 key steps to reset your gut
• How to add diversity to your meals without overhauling your diet
• When it might be time to get help from a practitioner
• Why spring is the perfect time for a gut reset

If you’re feeling low, sluggish, or just not quite yourself, the Spring Gut Reset is your gentle way back to balance. Over seven days, we’ll use real food and simple daily tweaks to support your gut and boost your mood, without any overwhelm or restriction. You’ll walk away knowing exactly what works for your body, so you can keep feeling clearer, calmer and more energised, long after the week is over.

Doors open next week and early bird spots will go fast, so if you’re even a little bit curious, join the waitlist so you’re first to know when the tickets are available to buy: tashadcruz.com/waitlist.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

You’ve probably heard that gut health is important, but do you know what your good gut bacteria are actually craving?

In today’s episode of Raising Healthy Mothers, we’re talking about prebiotics, the food that feeds your friendly gut bugs. And yes, cold potatoes are one of them!

I’ll be sharing:

• Why feeding your good bacteria matters (and how they help crowd out the less helpful ones)
• The difference between probiotics and prebiotics – and why both matter
• Simple, everyday foods that naturally support your gut health (no fancy supplements needed)
• Easy ways to include prebiotics in your meals without overcomplicating things

If you want better energy, fewer sugar cravings, and more consistent digestion – this episode will help you start supporting your gut health in a gentle, realistic way.

💌 Want to take this further?

Download my free Gentle Gut Guide – a 5-day mini email series to help overwhelmed mums support their gut with small, nourishing tweaks you can start right away.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

Do you often experience bloating, indigestion or discomfort in your gut but just brush it off as ‘normal’? Or perhaps you’re too busy to pay attention to those signs your body is sending?

Your gut is trying to tell you something, and it's important to start listening.

In today’s episode of Raising Healthy Mothers, I’m diving into the importance of taking notice of these gut symptoms and what they could be telling you.

I’ll be sharing:

• The 3 key things to take note of about your gut health (beyond what's happening in your belly!)

• The overlooked signs that your gut could be calling for help

• How blood tests can help identify depletion – and why we need to go beyond a supplement to plug the gap
• 2 strategies to get started on tracking your gut symptoms

Often we only start paying attention to our gut when it's crisis mode – but what could it be telling you before we get to that point? If you're wondering whether your gut needs some attention, this episode will help you understand what your body is trying to tell you and how to take action today.

💌 Want to take this further?

Sign up for my free Gentle Gut Guide – a 5-day mini email series designed to help overwhelmed mums support their gut health with simple, nourishing tweaks you can start right away.

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

• Why meal planning often feels restrictive (and how to fix that)
• A simple framework to take the stress out of deciding what’s for dinner
• My go-to meal planning tricks that don’t involve writing a brand-new menu every week

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.

• Why leftovers often feel meh (and how to fix that)
• How to cook once and eat twice, with no extra effort
• The secret to making leftovers feel like a new meal
• My favourite 'meal flow' strategy for stress-free dinners

Connect with me:

Instagram: https://www.instagram.com/tashadcruz
Facebook: https://www.facebook.com/tashadcruznutrition
Website: https://tashadcruz.com/podcast

Loved this episode? Leave a review and rating on Apple Podcast.

You can now watch this episode on YouTube. Subscribe to my channel @tashadcruz

#raisinghealthymothers

DISCLAIMER: The content in the podcast and on tashadcruz.com is not intended to constitute or be a substitute for professional medical advice, diagnosis or treatment. Always seek advice of your doctor or qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you may have heard on the podcast or on the website. I may earn commission on shopping links to external sites, e.g. Amazon. This doesn't change the price you pay but gives me a small commission which goes back into keeping the podcast running.