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Want more energy tomorrow and healthier years ahead? Start with the habit that powers everything else: sleep. Shelly guides us through a clear, compassionate roadmap for better rest—one that respects real life while delivering real results. We connect sleep to longevity, mood, focus, and cellular repair, then map simple steps you can apply tonight without overhauling your entire routine.

Shelly breaks down what a calming evening looks like: dimming lights to cue melatonin, moving your last meal earlier to support digestion, and choosing a personal wind-down ritual like reading, a warm bath, or gentle stretching. You’ll learn why consistent bed and wake times strengthen your circadian rhythm and how a few minutes of morning sunlight can reset your internal clock, improve alertness, and make falling asleep easier the next night.

Life doesn’t pause for perfect sleep. Shelly addresses common barriers that many of us may experience: young kids, stress, peri- and post-menopause and she shares when you might need to seek medical support for issues like sleep apnea and how to start small and habit stack over time. By choosing one change and repeating it daily, you build a routine that supports energy, clarity, and long-term health.

If this resonates, share the episode with a friend who could use better sleep, subscribe for the next part in the longevity series, and leave a quick review so more listeners can find us. Then tell us: which single habit will you try tonight?

CONNECT WITH SHELLY:
Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourish
Facebook: https://www.facebook.com/ShellyJefferis

A few of Shelly's favorite clean products:

High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix

Clean-crafted wine, free from chemicals & pesticides:
https://scoutandcellar.com/?u=healthyhappyhours

Cayla Gray- Non-toxic cologne & perfume: https://caylagray.com/wellnesswithshellyj (10% discount)

JuJu Non-toxic candles & air fresheners:
https://goodjujucandles.com/?ref=mrtgnygh
Coupon code for 10% off: ShellyJefferis

Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
In Health,

Shelly

Send us a text

Feeling stuck can look like busy calendars, tidy goals, and a quiet ache that whispers, life wants more from me. We sat down with Shauna, a women’s next chapter mentor and yoga instructor, to explore how real change happens when you stop living by “shoulds” and start listening to your body’s truth. Her story moves from a traumatic past to a grounded present, where compassion, clarity, and practice—not perfection—shape a life you actually want.

We cover the difference between gathering information and integrating it, and why repetition inside a safe container can rewire patterns that keep you small. Shauna walks us through the shift from mind-only problem-solving to embodied healing with tools like emotional freedom technique, somatic practices, and yoga. You’ll hear the “polar bear” lesson—how animals shake off shock—and how a daily sixty-second pause to breathe and feel can prevent emotions from stockpiling into stress or burnout.

We also break down a practical approach to mindset that honors both courage and fear. Envision your best-case future, notice the body’s pushback, feel it fully, and return to the vision. That toggling trains your nervous system to hold more possibility without bypassing what’s real. Along the way, we touch on Gene Keys for self-knowledge, the trap of the “shoulds,” and why focusing on what you do want changes what you attract. The throughline is simple: you don’t heal by hustling harder; you heal by feeling and integrating what you learn, one honest choice at a time.

If you’re ready to move from stuck to sovereign—more joy, more energy, more alignment—this conversation offers practical steps and steady encouragement. Listen now, subscribe for more thoughtful wellness stories, and leave a review to help others find the show. What’s one brave step you’ll take toward your next chapter today?

CONNECT WITH SHAUNA:

Instagram:https://www.instagram.com/shauna_hawkes

Facebook: https://www.facebook.com/ShaunaHawkes

https://www.tryinteract.com/share/quiz/689674830de1d9aa3f90b9fb

CONNECT WITH SHELLY:
Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourish
Facebook: https://www.facebook.com/ShellyJefferis

A few of Shelly's favorite clean products:

High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix

Clean-crafted wine, free from chemicals & pesticides:
https://scoutandcellar.com/?u=healthyhappyhours

Cayla Gray- Non-toxic cologne & perfume: https://caylagray.com/wellnesswithshellyj (10% discount)

JuJu Non-toxic candles & air fresheners:
https://goodjujucandles.com/?ref=mrtgnygh
Coupon code for 10% off: ShellyJefferis

Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
In Health,

Shelly

Send us a text

Feeling overwhelmed by fitness advice that tells you to push harder, go longer, and never miss a day? Let’s trade burnout for a smarter plan that actually works. We’re kicking off a four-part longevity series by unpacking the movement habits that help you age strong: sustainable cardio, essential strength training, and daily flexibility that keeps joints happy.

We start by reframing cardio so it supports your life instead of draining it. The talk test becomes your guide to intensity, with brisk walking, cycling, or light running as approachable options. You’ll hear why short sprints once or twice a week boost fitness without the crash, and how aiming for around 7,500 steps a day can deliver real health benefits. No guilt, no grind—just consistent movement that improves heart health, metabolism, and mood.

Then we go into one, if not the most important aspect of longevity, maintaining our muscle mass. Strength training two to four times a week protects against sarcopenia, supports bone density, and makes daily tasks easier. We outline a practical approach, even without equipment and utilizing your own body weight, you can accomplish a very effective workout. And always want to incorporate stretching and flexibility to keep the range of motion around our joints. Most importantly, keep a simple weekly structure that you can commit to now and into the future.

If you want guidance or accountability, Shelly offers limited 1:1 coaching and the Moms Who Flourish mentorship, a 12-week community designed to support wellness and motherhood with weekly Zoom sessions and ongoing touchpoints. Ready to build strength you can count on for years? Press play, try the plan, and tell us what small change you’ll make this week. If this resonated, subscribe, share with a friend, and leave a review to help more listeners find the show.

CONNECT WITH SHELLY:
Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourish
Facebook: https://www.facebook.com/ShellyJefferis

A few of Shelly's favorite clean products:

High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix

Clean-crafted wine, free from chemicals & pesticides:
https://scoutandcellar.com/?u=healthyhappyhours

Cayla Gray- Non-toxic cologne & perfume: https://caylagray.com/wellnesswithshellyj (10% discount)

JuJu Non-toxic candles & air fresheners:
https://goodjujucandles.com/?ref=mrtgnygh
Coupon code for 10% off: ShellyJefferis

Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
In Health,

Shelly

Send us a text

The path to pregnancy shouldn’t feel like decoding a secret language. We sit down with fertility awareness educator Emma Goff to make the science human, actionable, and calm. From the truth about the fertile window to how cervical mucus actually works, this conversation replaces calendar guessing with body literacy you can trust.

We dig into why so many people feel “irregular” when their cycles are simply varied within a normal range, and how stress, adolescence, postpartum shifts, or PCOS can delay ovulation without signaling permanent dysfunction. Emma explains how charting identifies ovulation and a steady luteal phase so you can anticipate your period and plan with less anxiety. For those navigating miscarriage, we talk through real options, compassionate care, and how cycles tend to return in the weeks afterward. You’ll hear clear timelines, what’s normal to expect, and how to track gently while your body and heart recover.

Practical, evidence-informed takeaways run throughout: when to request progesterone and thyroid testing, why mid-luteal labs matter for recurrent loss. We also unravel the limits of ovulation predictor kits and show how cervical mucus expands your fertile window, especially since sperm can survive up to five days in the right environment. Whether you’re trying to conceive, spacing pregnancies without hormones, or simply want to understand your body better, you’ll leave with confidence and a plan that respects both data and lived experience.

If this resonated, follow the show, share it with a friend who needs clarity, and leave a quick review to help more listeners find these tools. Your story and your questions guide future episodes—drop us a note and tell us what you want to hear next.

CONNECT WITH EMMA: Instagram: https://www.instagram.com/cyclicaldoula

Facebook: https://www.facebook.com/EmmaGoff

CONNECT WITH SHELLY:
Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourish
Facebook: https://www.facebook.com/ShellyJefferis

A few of Shelly's favorite clean products:

High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix

Clean-crafted wine, free from chemicals & pesticides:
https://scoutandcellar.com/?u=healthyhappyhours

Cayla Gray- Non-toxic cologne & perfume: https://caylagray.com/wellnesswithshellyj (10% discount)

JuJu Non-toxic candles & air fresheners:
https://goodjujucandles.com/?ref=mrtgnygh
Coupon code for 10% off: ShellyJefferis

Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
In Health,

Shelly

Send us a text

The quiet after a goodbye can feel deafening. When kids head back to school, jobs, or new homes, many of us are left holding a swirl of emotions—love, pride, relief, and a deep ache that shows up in the stillness of their empty rooms. We open up the discussion, we walk through it together, and share tools that genuinely help.

Shelly opens up about a decade of goodbyes and what those moments taught her about real self-care. She breaks down three practices that make a tangible difference: giving yourself grace when the house feels too quiet, normalizing sadness even when your kids are thriving, and claiming a dedicated day to feel it all instead of numbing with busyness. You’ll hear simple, doable ideas—like relaxing on the couch, taking gentle walks, and intentional pauses—that help your nervous system settle. She also talks about staying connected in various ways such as weekly family FaceTimes and family group chats.

If you’re an empty nester or approaching the first dorm drop-off, this conversation offers validation and a path forward. We explore how to align wellness habits with a new season so you can carry both the joy of your children's growth and the reality of your own transition. For deeper support, Shelly shares details on the Moms Who Flourish mentorship and limited one-on-one wellness and longevity coaching designed to help you feel strong, seen, and supported.

If this resonated, follow the show, share it with a friend who needs it, and leave a quick review so more parents can find these tools. What’s your go-to ritual after a goodbye? Let us know and join the conversation.

CONNECT WITH SHELLY:
Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourish
Facebook: https://www.facebook.com/ShellyJefferis

A few of Shelly's favorite clean products:

High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix

Clean-crafted wine, free from chemicals & pesticides:
https://scoutandcellar.com/?u=healthyhappyhours

Cayla Gray- Non-toxic cologne & perfume: https://caylagray.com/wellnesswithshellyj (10% discount)

JuJu Non-toxic candles & air fresheners:
https://goodjujucandles.com/?ref=mrtgnygh
Coupon code for 10% off: ShellyJefferis

Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
In Health,

Shelly

Send us a text

Confused by wellness noise and quick fixes that never seem to stick? We bring on Shannon, a nurse practitioner and holistic health coach, to bridge the gap between rushed clinic visits and the real‑life support it takes to create lasting change. Together we unpack how to cut through misinformation, build consistency, and protect long‑term health with strength training, protein, and movement you actually enjoy.

Shannon shares what she sees on the front lines: limited appointment time, overwhelmed patients, and the lure of viral advice. We get practical about accountability and frequent check‑ins, showing why small, realistic steps beat all‑or‑nothing plans. We take a balanced look at GLP‑1 medications—when they help, where they go wrong, and how to use them with adequate protein, progressive resistance training, hydration, and recovery so you preserve muscle and metabolic health rather than chasing a number.

Bone health takes center stage for perimenopausal and postmenopausal women. We talk DEXA scans, early signs of osteopenia, and how strength training, higher protein, and smart supplementation can rebuild resilience. Shelly and Shannon share candid stories of moving from overtraining and under‑eating to a steadier approach: brisk walking, lifting, and fueling enough to support hormones, bones, and mood. You don’t have to be perfect to be healthy—you have to be consistent.

If you’re ready to trade hacks for habits, you’ll leave with clear steps: stack new habits onto ones you already have, and find a buddy or coach who keeps you honest. Subscribe, share this with a friend who needs a hopeful reset, and leave a review to help more people find practical, science‑grounded wellness. What small habit will you start today?

CONNECT WITH SHANNON: Instagram: https://www.instagram.com/navigating_to_wellness

Navigatingtowellness.com

CONNECT WITH SHELLY:
Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourish
Facebook: https://www.facebook.com/ShellyJefferis

A few of Shelly's favorite clean products:

High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix

Clean-crafted wine, free from chemicals & pesticides:
https://scoutandcellar.com/?u=healthyhappyhours

Cayla Gray- Non-toxic cologne & perfume: https://caylagray.com/wellnesswithshellyj (10% discount)

JuJu Non-toxic candles & air fresheners:
https://goodjujucandles.com/?ref=mrtgnygh
Coupon code for 10% off: ShellyJefferis

Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
In Health,

Shelly

Send us a text

We kick off the new year with season three of Words of Wellness!! Wow, time flies when you are having fun!!!! The conversation also begins with a clear call to trade fragile resolutions for grounded momentum, clarity, and daily renewal. We step into 2026 with practical tools for health and longevity, guided by a simple idea: choose one word that anchors your choices and keeps you moving with purpose. Drawing inspiration from the Year of the Horse—energy, courage, freedom, strength, and expansion—themes you can apply to your everyday wellness; your nutrition, your workouts, your sleep, and your mindset.

In the new year, focus on turning good intentions into sustainable habits: write goals down where you can see them on a regular basis, increasing your chance of reaching them! Instead of chasing trends, choose progress over perfection and consistency over intensity.

We also complete this episode with a short devotional reflection on true renewal, offering a calm reset when motivation dips. If your guiding word is momentum, take the next small step. If it’s clarity, simplify your plate or your calendar. If it’s prosperity, invest in habits that pay you back in energy and joy. By aligning actions with a single theme, you’ll feel the horsepower of this year in your body and your spirit.

Join us as we begin a year of focused wellness and real-life vitality. Subscribe, share this with a friend who needs a hopeful start, and leave a review to help more listeners find the message. What word will guide your 2026?

CONNECT WITH SHELLY:
Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourish
Facebook: https://www.facebook.com/ShellyJefferis

A few of Shelly's favorite clean products:

High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix

Clean-crafted wine, free from chemicals & pesticides:
https://scoutandcellar.com/?u=healthyhappyhours

Cayla Gray- Non-toxic cologne & perfume: https://caylagray.com/wellnesswithshellyj (10% discount)

JuJu Non-toxic candles & air fresheners:
https://goodjujucandles.com/?ref=mrtgnygh
Coupon code for 10% off: ShellyJefferis

Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
In Health,

Shelly

Send us a text

Feeling pulled in every direction by the season and still trying to take care of your health? We’re sharing a practical wellness playbook you can use today to boost energy, protect your peace, and feel more like yourself—without rigid rules or complicated plans.

We start with the mindset that anchors everything: your health, joy, and calm matter. From there, Shelly walks through simple daily shifts that pay off fast. You’ll learn why water before coffee can change your morning, how leading meals with protein steadies blood sugar and cuts cravings, and why a 10 to 20 minute walk most days is enough to move the needle on mood, metabolism, and stress. We dig into sleep rituals that actually work—dimming lights, stepping away from screens, and creating a wind-down routine you can repeat—to improve both falling asleep and sleep quality.

Stress relief takes center stage with an easy technique: box breathing. Shelly explains how a few slow rounds can dial down your nervous system and keep you from reacting in the heat of the moment. We also explore gut health during festive eating, including prebiotics, probiotics, and simple foods like yogurt, kefir, and sauerkraut that support digestion. For those navigating holiday parties, we offer mindful drinking strategies and mocktail ideas—sparkling water with berries and fresh lime—that keep you social without wrecking your next day.

Finally, we talk boundaries and gratitude. Protecting your energy might mean saying no to weeknight events, planning rest days into your calendar, or changing your mind when your body asks for it. A short morning gratitude practice—prayer, a verse, or one honest line in a journal—sets the tone for a calmer, more focused day. These habits are small, but together they create momentum for better health, stronger immunity, and steadier joy well into the new year.

If this resonated, follow the show, share it with a friend who could use a wellness reset, and leave a quick review so more people can find these tools. Tell us: which habit will you start today?

CONNECT WITH SHELLY:
Instagram: https://www.instagram.com/wellnesswithshellyj https://www.instagram.com/momswhoflourish
Facebook: https://www.facebook.com/ShellyJefferis

A few of Shelly's favorite clean products:

High quality, clean nutrition and beauty products: https://shellyjefferis.isagenix

Clean-crafted wine, free from chemicals & pesticides:
https://scoutandcellar.com/?u=healthyhappyhours

Cayla Gray- Non-toxic cologne & perfume: https://caylagray.com/wellnesswithshellyj (10% discount)

JuJu Non-toxic candles & air fresheners:
https://goodjujucandles.com/?ref=mrtgnygh
Coupon code for 10% off: ShellyJefferis

Thank you for listening to the Words of Wellness podcast with Shelly Jefferis. I am honored and so grateful to have you here and it would mean the world to me if you could take a minute to follow, leave a 5-star review and share the podcast with anyone you love and anyone you feel could benefit from the message.

Thank you and God Bless! And remember to do something for yourself, for your wellness on this day!
In Health,

Shelly