The Air We Breathe: Finding Well-Being That Works for You

Hitting the road can feel liberating UNLESS you've got some tricky issues with food. 😰

For some, it can feel stressful, unpredictable, unsafe, and out of control.

For others, it can feel like leaving rules behind but still packing in the guilt.

Is it possible to travel without thinking much about food at all?

It absolutely is possible!

I talk about traveling with my previous relati...

Sometimes, you find yourself the only one crying at brunch. 😭

Everyone else seems happy with their work, but you're answering calls, crying out of frustration, and being overwhelmed.

Not anymore!!!

Laura Zeyen joins me again today to discuss how setting work boundaries was an emotional game-changer for her.

She shares her experience of reclaiming personal space by establishing firm boundari...

No. No, thank you. I’d love to but I can’t. Maybe next time. 👋

Today, I am talking all about building resilience and the power of saying "No."

Always saying yes is not a healthy choice. 

Sometimes, you need to say no because you don't have the time, you need to take care of yourself first, or you don't want to do the thing!

I will discuss how to quiet the self-talk voice in o...

Today’s topic is self-talk! Ohhhhh boy. 👀

Unfortunately, many voices tell us there are problems that we need to fix when things in our lives start to become out of our control.

It is usually impossible to completely ignore the voices in our heads. 😏

Instead, there is a way to hear it and create a strategy of coping with it. 

In this episode, I will walk you through my process for hearing out th...

Today's topic is something I was guilty of in my past: the moralizing of healthy behaviors.

Whether you have moralized healthy behaviors before or had someone do this to you, this episode is for you!

Let's delve into the damaging belief that there are 'good' and 'bad' foods and that foods can only be placed into these two boxes. 

This oversimplification can lead to self-judgm...

I got very personal today! 👀


I talked about how exercise was a key piece of the puzzle when I was recovering from PTSD and depression.


It solidified to me how important exercise was in my daily life.


Ok, back to my usual chipper podcast show notes!


Have you wanted to implement an exercise routine but are confused about where to begin?

You are in luck because today I am ta...

Have you ever wondered if your definition of success is creating a bar that you can’t clear? 🥴

Today’s episode is all about redefining success. 

Many times, we set unrealistic goals for ourselves when it comes to our wellness habits.

In this episode, I will walk through the five things that people think success is: perfection, major results, feeling effortless, weight loss, and fun. 

Then, I wil...

Did you know there are five specific tenets for supporting lasting behavior change? 🤔

Did you know a lot of popular approaches to health do NOT focus on what we know works? 🤯

Today, we're talking about the following keys to promoting health sustaining behaviors:

1. Spark intrinsic motivation to inspire and maintain change.
2. Reinforce behaviors over outcomes – focus on what they can control.
3. Teach practical and...

Picture this: your life as a cup, brimming with responsibilities—how do you pour in healthy habits without causing a spill? 🫗

It's all about understanding your bandwidth.

Today we're walking the tightrope between self-kindness and self-improvement.

We'll navigate through the noise of daily to-dos and offer you a lifeline of practical strategies for pinpointing that sweet spot where you ...

Today's topic is about stress management in my ongoing series, "What Works For Me?" 🤔

This episode is part two of the episodes dedicated to stress management. Today, we will focus on solving our stress using our Coping Toolkit.

I developed this way of handling stress while writing my book, "Don't Eat It. DEAL With It! Second Edition: Your Guidebook On How to STOP Eating Your Emotions"...

Today's topic is about stress management in my ongoing series, "What Works For Me?" 🤔

This episode is the first of two episodes dedicated to stress management. Today, we will focus on what is causing our stress, and next week, we will dive into the solutions. 

In this episode, I will walk you through the three steps of beginning stress management. You will learn to ask yourself, "What is causi...

Today's topic is about eating, in my ongoing series, "What Works For Me?" 🤔

In this episode, I will walk you through the four steps I use to break down eating: Planning, Shopping, Prepping, and Cooking. 

Once we quiet the diet culture voice telling us we need to eat certain things, we can begin to listen to ourselves and what we want and start planning our meals. 

I will talk through my journey with eati...

Today's topic is about exercise in my ongoing series, "What Works For Me?" We will explore the complexities of exercise, start avoiding using exercise to "fix" our bodies, and discover how to find joy in movement. 

I will talk about my journey with exercise and how I have learned that the secret to lasting consistency isn't in the calorie count but in discovering what makes us feel good!

I&apos...

Laura Zeyen joins me to co-host this episode about “What Do I Want?” We dive into the different areas of our lives, meal planning and eating, physical activity, stress management, and how we can ask ourselves, “What do I want?” and “What works for me?” in those areas.

Laura and I discussed how one way of approaching something could work for a person while that strategy would be a disaster for the next person. Asking yourse...

This episode peels back the layers of behavior change, underscoring that every small step is a win worth recognizing. 

It's not about an all-or-nothing victory; it's about embracing the gray areas where progress truly blooms.

We all face challenges that threaten to derail our health and fitness efforts through illness, injury, or the whirlwind of day-to-day life. 

To describe the spectrum of beh...

Today’s topic is all about getting out of a rut.

At the end of last year, I was not loving life and struggling to be productive or or enjoy my work. I had to look at behaviors that were coming up for me and understand the steps I needed to take to move forward. 

If you are experiencing this feeling or have ever felt this way, there is a way to get out of it. 

In this episode, I will go through my steps to...

Today on the podcast, I am joined by Louise Adams, a clinical psychologist out of Sydney, Australia, founder of the UNTRAPPED Academy, and host of the podcast All Fired Up. 

I discovered Louise and her work through her podcast, where she did a series debunking Brightline Eating. Louise hopes to help people wake up to diet culture B.S. and understand the cycle that diet culture creates.

In this episode, we will discuss:

• B...

Moi? Control freak? 👀

Maybe you resemble that remark. 😂

This episode covers acceptance and how letting go of control will lead to having more acceptance of the things in your life.

Acceptance does not mean that you have to like, approve, or want whatever is happening.

Accepting the things happening around you requires a lack of control that may feel daunting at first.

We will dive deeper into the control piece and ...

Today on the podcast, I am joined by Megrette Fletcher, a registered dietitian who has worked as a diabetes care and education specialist for the past 30 years. 

Megrette’s many accomplishments include authoring many books about discovering mindful eating and is the co-founder of the Center for Mindful Eating. 

In this episode, we will discuss:

• The false narrative of diet culture and how it wants to keep you in the binar...