Viral Content, Less Burnout: A Conversation with Heather Litster of Moon & Bloom

What happens after your content goes viral? And how can you create consistent, meaningful content without running yourself into the ground?

In this episode of Social Goals, I sat down with the incredible Heather Litster — holistic health practitioner, menstrual educator, and founder of Moon & Bloom and the Cycles of Change Project. Heather joined me to talk about her recent viral Reel (3.5+ million views!) and how syncing your content creation with your energy and menstrual cycle can make social media feel sustainable again.

Whether you’re a business owner trying to grow online or just want social media to feel less overwhelming, you’ll take away actionable strategies and fresh inspiration from this conversation.

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The Secret Behind Viral Reels (Hint: It’s Not Just Luck)

When Heather’s Reel — featuring an honest, unstaged period moment — hit over 3.5 million views, it wasn’t random. It was rooted in authenticity and supported by a clear message. She used a simple B-roll clip she had captured during a Cycles of Change photoshoot and paired it with a hook inspired by a prompt from my Social with Kat Club.

The result? A viral Reel that grew her audience, deepened her impact, and sparked a much-needed conversation around menstrual health.

Viral content isn’t just about trends — it’s about clarity, connection, and having the right message for the right audience.

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Why Easy Content Is Effective Content

A big takeaway from our chat: you don’t need a camera crew, a viral sound, or even perfect lighting to create great content.

B-roll Reels — aka short, behind-the-scenes clips — are one of the easiest and most powerful tools for visibility. Heather shared how just one candid clip turned into dozens of spin-off content ideas, including:

• Responding to negative comments with educational messages
• Creating mini-explainers to answer FAQs
• Showing the “why” behind her project

➡️ Pro tip: Start building a folder on your phone with B-roll clips from your daily work. You never know when you’ll need them — and they’re gold when paired with the right message.

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Syncing Content Creation with Your Cycle

Heather also introduced a powerful approach to content creation: syncing with your menstrual cycle.

“When I’m in my inner summer, I create a ton of content. Then during my winter, I can just post what I already prepped.”

Whether you have a menstrual cycle or not, the concept of honoring your natural energy rhythms is a game-changer. On high-energy days, record talking-head Reels, batch-create content, or shoot new B-roll. On low-energy days, schedule pre-made content or repost evergreen favorites.

➡️ This approach not only reduces burnout — it helps you show up more consistently and intentionally.

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What to Do After You Go Viral (and How to Prep for It)

Going viral brings visibility, but it also brings pressure — and trolls. Heather shared her strategy for handling the wave:

• Create a standard response for repeated DMs and comments
• Use negative feedback as content fuel (e.g., make response Reels)
• Lean on your community to support and advocate for your message

“When my friends started commenting positive things, others felt safer to join in. That’s the power of community.”

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Final Thoughts: Make Content That Feels Good

If you’re tired of overthinking every post, worried about doing it “right,” or wondering why your content isn’t growing your business — it might be time to let go of perfection and lean into ease.

Start with B-roll. Speak from your message. Post when you have the energy. Rest when you don’t. And remember: creating content with soul and sustainability is what actually makes it stick.

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🎧 Want More?

👉 Listen to the full episode: Viral Reels & Aligned Content with Heather from Moon & Bloom
👉 Follow Heather on Instagram: @moon.and.bloom
👉 Explore the Cycles of Change Project: @cyclesofchangeproject
👉 Get 40+ B-roll Hook Prompts: Download for $7