To Your Health

To celebrate the one-year anniversary of my book To Your Health, we’re doing something a little different.

Guest host Deborah Mallow takes the interviewer’s chair to share her perspective as a reader, highlighting favorite passages and asking me about the ideas behind them.

We talk about how the book goes beyond workouts and diets to the everyday choices that shape our health, confidence, and quality of life.

You’ll hear Deborah’s hon...

Your health toolbox doesn’t have to be tidy to be useful.

In this episode, I’m sharing a relatable metaphor about how the strategies and habits that support your health can feel disorganized or forgotten—and why that’s perfectly normal.

Just like a real toolbox, sometimes you need to dig around, bring things into the light, and remember what’s already there.

You don’t need to use every tool all the time. You just need the right one fo...

What can we learn from the world’s top athletes about energy, recovery, and living better, longer?

Dr. Mark Kovacs joins me to break down the habits and strategies that high performers use—and how to make them work in real life, even with a busy schedule.

From quick recovery tactics to simple shifts that boost daily energy, you’ll walk away with actionable tips you can implement today.

This episode will show you how to apply the same ...

If you’ve ever told yourself, “I just need to eat better” or “I have to get back on track,” this episode is for you.

I’m breaking down a simple 3-prompt framework you can use to stop spinning in vague self-talk and start making real progress with your habits.

You’ll hear real-life examples—like emotional eating, skipped workouts, and “being good” on the weekend—and how to turn those moments into specific actions you can actually foll...

I’m joined by psychotherapist and podcast host Dana Skaggs for a practical look at Internal Family Systems — a therapy model that helps explain why we so often feel like we’re battling different voices inside our own heads.

Dana breaks down what IFS is, how it can help you better understand your inner critic, and why recognizing your internal "parts" can be a powerful tool for navigating anxiety, boundaries, self-sabotage,...

In this episode, I’m breaking down the 3 stages of mastery—beginner, intermediate, and master—and why the middle one is often the hardest.

You’ll learn why it’s normal to need rules and structure when you’re starting out, why questioning those rules is part of growth, and why true mastery brings you back to the basics.

Check out Esther’s website for more about her speaking, coaching, book, and more: http://estheravant.com/

Buy ...

Think journaling is too time-consuming or just not your thing? This episode might change your mind.

We’re breaking down the science behind how journaling can reduce stress, improve emotional clarity, and even support your immune system.

You’ll hear how simple writing practices—done in just a few minutes a day—can help regulate your nervous system, build self-trust, and support behavior change, all without needing to be a “writer.”

Kri...

A lot of us say they want to lose weight, feel better, and finally get consistent—but our daily actions tell a different story.

There's a disconnect between what we say and what we actually do.

If an outside observer followed you for a week, what would they say about how serious you are about your goals? Would they see you putting in real effort—even when it’s inconvenient—or doing just enough to feel like you’re “trying”?

We'...

We'd all like fewer bad days, right?

Happiness expert and author Deborah Mallow joins me to share her 6 Steps to Fewer Days That Suck (also the title of her book).

We walk through each step together and explore how you can create more joy, calm, and control in your everyday life—without pretending everything is perfect.

Deborah opens up about her own winding path from biotech sales to joy coaching and explains how small shifts in ...

Having friends as an adult is hard! And that's when you already have the friends and are just trying to maintain those ties. Making friends as an adult is even harder.

When I came across Mel Robbins' 3 pillars of friendship in The Let Them Theory, I found them to be spot on.

I'm sharing them in this week's episode to help normalize the struggle and help us all see that we're in good company.

Check out Esther’s web...

Poop might not be appropriate dinner conversation, but it is one of the simplest ways to check in on your overall health.

In this episode, I’m joined by Kat Best to talk about what your bathroom habits can tell you.

Kat explains what poop actually is, why it’s considered a vital sign, and how to use the Bristol Stool Chart to understand what’s normal and what’s not.

Kat is a Board Certified Functional Nutritionist and Personal Trainer...

Comparison gets a bad rap—but is it always a bad thing? In this short episode, I’m sharing how comparison can either be a tool for growth or a trap that keeps you stuck.

Inspired by Mel Robbins’ “Let Them” theory, we’ll explore how to shift from self-judgment to self-inquiry when you catch yourself comparing your life to someone else’s.

You’ll learn how to reframe comparison as a signpost toward what you want, rather than proof of wh...

What if you could become the version of yourself you admire—on purpose? That’s exactly what Leah Coss helps people do.

Leah helps people shift how they see themselves so they can live, lead, and perform at their full potential.

In this episode, we unpack how your identity is formed, how labels like “I’m a perfectionist” or “I’m not athletic” can shape your choices, and how to intentionally rewrite your internal narrative to support t...

Consistency is one of the 3 C's of success—but is it always a good thing?

In this episode, I’m exploring a lesser-known downside of consistency: the reluctance to change the things you’ve done consistently, even when they no longer work.

I’ll share examples from my own life and how to shift without sacrificing the positive side.

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full p...

Health literacy isn’t about knowing everything—it’s about knowing what matters. And when it comes to getting healthier, more information isn’t always better.

Dr. Alice Burron joins me to share why strategic thinking—not endless researching—is the real key to progress.

We explore the six-step ACTION Method, a framework to help you stop reacting and start leading your health journey with clarity and intention.

You’ll learn how to evalua...

Sitting in the dentist's chair gives us plenty of time to think and I want to share 3 things I was thinking about during a recent appointment that apply beyond oral health.

I'm talking about why doing everything you "should" be isn’t always enough, how the right expert can make all the difference, and how powerful your mindset really is when you have a compelling reason.

Tune in each week for practical, relatable a...

Spending more time on your phone than you’d like? You’re not alone—and this episode will help.

Health and wellness coach Shannon Dentice joins me to talk about the hidden toll of phone scrolling on your energy, well-being, and sense of fulfillment.

We discuss why phone habits are so hard to break, how to know if your usage has become a problem, and practical ways to reclaim your time without cutting out your phone entirely.

Shannon sh...

Awareness is fleeting, which means we need systems in place to help us maintain it or get it back once it's faded.

Whether that's a post-it on your pantry door or keeping a 3-day food log every few months, awareness is required before taking action and the two together are what will get you to where you want to be.

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. ...

If meditation apps and breathing exercises just don’t cut it for your busy brain, this episode is for you.

Certified Zentangle® Teacher Becky Harley introduces us to the simple, pen-and-paper practice that helped her find calm after burnout—and now helps others do the same.

We talk about why mindful drawing can be more effective than traditional mindfulness for people who struggle to sit still or switch off, and how just 15 minutes c...