{"podcast":{"title":"Fit Mother Project Podcast","slug":"fit-mother-project-podcast-4477202","podcast_index_feed_id":4477202,"rss_url":"https://feeds.captivate.fm/fit-mother-project/","website_url":"https://www.fitmotherproject.com/","image_url":"https://artwork.captivate.fm/107e9ba0-82a7-4ba6-bd73-d957b59efd76/AuiZTMlz1WaksShyP7erFzXG.jpg","author":"Fit Mother Project","episode_count":207,"summary":"It is no secret that Mothers are truly the unsung heroes of today’s families. The amount of work, errands, tasks, and support mothers do day in and day out is never-ending. It’s keeping the household and family running. It’s planning birthday parties and family activities. It’s running to the grocery store while waiting to pick up the dry cleaning. It’s making sure the kids and spouse have everything they need… often putting themselves and their health last. It can feel like an Invisible Burden... an evergrowing weight carried on the shoulders of many moms. And our society expects mothers to carry this load without question. What happens when we carry additional weight…? Our bodies are stressed and challenged in a magnitude of ways that can lead to stress, poor health. The Invisible Burden can lead to weight gain, constant low energy, hormone imbalance. It can lead to being stretched beyond reach. What’s worse is that hardworking mothers like you bearing this burden, are often not seen or acknowledged for carrying the contributions and the acts of the family. If you’re a stay-at-home mom, society often expects you to carry the invisible burden without question. If you’re a working…","last_synced_at":"2026-07-24T00:17:37.432977+00:00","page_url":"https://stenobird.com/podcast/fit-mother-project-podcast-4477202"},"episode":{"title":"Your Night Routine Reset: Sleep Deeper, Feel Calmer, Wake Up Lighter with Dr. Anthony Balduzzi","slug":"your-night-routine-reset-sleep-deeper-feel-calmer-wake-up-lighter-with-dr-anthony-balduzzi","published_at":"2026-02-17T11:30:00+00:00","page_url":"https://stenobird.com/podcast/fit-mother-project-podcast-4477202/your-night-routine-reset-sleep-deeper-feel-calmer-wake-up-lighter-with-dr-anthony-balduzzi","show_page_url":"https://stenobird.com/podcast/fit-mother-project-podcast-4477202","url":"https://www.fitmotherproject.com/evening-routine-better-sleep-dr-anthony-ep-186","audio_url":"https://episodes.captivate.fm/episode/7fee650c-f2fd-4548-9461-e4e05f4f10a6.mp3","summary":"In Episode 186 of the Fit Mother Project Podcast, Dr. Anthony Balduzzi shares why a supportive evening routine can change everything: sleep quality, cravings, mood, and the energy you bring to your family the next day. If you are doing a lot “right” but still feel wired at night or tired in the morning, this episode gives you a simple way to reset. Dr. A teaches a clear framework where your night routine has three jobs: set the clock, lower arousal, and protect your sleep cave. You will learn how light, screens, late meals, and nervous system activation can disrupt deeper sleep. You will also get practical tools that fit real life, including a wind-down rule, a quick brain dump to quiet mental loops, and bedroom upgrades that make sleep more restorative. In this episode, you’ll learn the 3 jobs of an evening routine: The 3 Jobs of an Evening Routine Set the Clock (light + meal timing + consistent cues) Lower Arousal (mind and nervous system downshift) Protect Your Sleep Cave (cool, dark, quiet, positioning) Coming up: How to stay consistent with nutrition, workouts, hydration, and sleep while traveling. Missed Morning Routines? Last week Dr. Anthony's podcast was on setting good morning routines. Head here to listen and get your mornings started with a positive bang! Rate & Review: If this episode helped you, leave a 5-star rating and a quick review. It helps more moms find the show. Join the Fit Mother Community: Want accountability and support? Join us inside the Fit Mother community and share your “7-night upgrade” results.If you’re ready to stop doing this alone, we’d love to have you with us. www.fitmotherproject.com Key Takeaways Sleep quality over sleep quantity The 3 jobs: set the clock, lower arousal, protect the sleep cave Morning light exposure supports…","meta_description":"In Episode 186 of the Fit Mother Project Podcast, Dr. Anthony Balduzzi shares why a supportive evening routine can change everything: sleep quality, cravi…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2359,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/fit-mother-project-podcast-4477202/episodes/your-night-routine-reset-sleep-deeper-feel-calmer-wake-up-lighter-with-dr-anthony-balduzzi/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/fit-mother-project-podcast-4477202/your-night-routine-reset-sleep-deeper-feel-calmer-wake-up-lighter-with-dr-anthony-balduzzi.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}