Riley Gaines shares five essential wellness tips for new moms, emphasizing the importance of consistency, protein intake, and early-morning workouts to maintain health during life changes.
Riley Gaines, the host of “The Riley Gaines Show,” recently shared her insights on maintaining wellness amid life changes in a new podcast episode. The show, hosted by OutKick, a Fox News Media brand, features Gaines’ commentary on culture, politics, and women’s sports, along with interviews highlighting women advocating for their rights.
In her latest episode, Gaines, who welcomed her first child in September 2025, emphasized the importance of striving for the healthiest version of oneself, regardless of life stage. “I don’t see anything wrong with wanting to achieve the healthiest version of yourself no matter what stage of life you’re in,” she stated.
Gaines outlined five key strategies for new moms looking to stay healthy. One of her primary recommendations is to focus on health during the first hour after waking up. She believes that prioritizing wellness early in the day helps prevent it from slipping down the to-do list.
Drawing from her experience as a competitive swimmer, Gaines acknowledged the constant demands of motherhood. “There’s just always something that needs to be done or there’s something that somebody needs from you,” she said. By carving out time in the early morning, she suggests that new moms can establish a mental edge before the day’s responsibilities begin.
“I love the concept of already doing so many things, so many hard things, before most people even hit snooze on their alarm clock,” Gaines remarked. To make this routine sustainable, she advises preparing the night before by laying out workout gear. “That way, in the morning when you wake up, all you have to do is throw it on,” she explained.
As many individuals experience a natural decline in muscle mass and energy with age, Gaines advocates for a nutrition approach that focuses on providing the body with essential nutrients rather than traditional dieting. She dispelled the myth that high protein intake leads to unwanted bulk, stating, “It’s not true, myth busted. It will keep you lean, you will feel fuller for longer.” Her rule of thumb is to aim for one gram of protein per pound of body weight.
“If you don’t have enough protein, then your body cannot effectively repair the tiny tears that happen during strength training, which is the good kind of damage that leads to stronger, more lean muscles,” Gaines added.
Gaines also emphasizes the importance of building a strong core through everyday movements. She shared a practical tip: “Every single time my car stops at a red light, I engage my core … I contract and flex my abs.” This approach allows individuals to train their muscles without traditional exercises like crunches or planks.
Recognizing that fitness can be challenging when pursued in isolation, Gaines highlighted the value of having an accountability partner. She noted that motivation can quickly fade, especially during busy or low-energy periods. “Find something or someone or some way to keep you accountable,” she advised. Gaines often works out with her family, reinforcing the idea that shared goals can enhance commitment.
“Without consistency, you’re just repeatedly starting over,” she warned. Gaines reflected on the common experience of saying, “the diet starts Monday,” only to falter by midweek. “You’re really not doing anything, actually. You’re confusing your body,” she cautioned.
By committing to show up even when motivation wanes, Gaines believes individuals can stop negotiating with themselves. “It’s consistency that builds discipline, which turns into confidence,” she explained. “You stop negotiating with yourself and start identifying as someone who follows through.” This shift in identity, she asserts, is profoundly impactful and extends to all areas of life.
For those seeking to enhance their wellness journey, Gaines’ insights offer practical strategies that can be integrated into daily routines. Her emphasis on early mornings, protein intake, core engagement, and accountability underscores a holistic approach to health that resonates with new moms and anyone navigating life changes.
According to Fox News, these tips reflect Gaines’ commitment to empowering others to prioritize their health and well-being.