To Your Health

If you’ve ever tried to build a new habit only to feel like it falls apart, you’re not alone.

In this episode, I’m sharing 3 simple mindset shifts that will help you rethink habit change and stick with it for the long run.

You’ll learn how to take the pressure off, let go of unrealistic expectations, and reframe setbacks so they don’t derail your progress.

Whether you’re working on drinking less, moving more, or any other change, thes...

Jessica Maren, speaker, writer, and entrepreneur, joins me to talk about how to protect your mental health in today’s social media-driven world.

We dig into the four primary habits you need to change for healthier, more intentional online use, plus user-friendly ways to build these habits into your daily life.

Jessica Maren is a successful speaker, writer, entrepreneur, director, executive, and investor. An expert at being a beginner...

Remember last year when I ran a marathon and said I'd probably never do it again?

Well I did...plus another 5 or so miles!

This episode is a recap of my first ULTRA marathon.

If you're curious why someone would want to run for 30+ miles of trails, what training is like, what I learned, and how I feel now that it's in the rearview, listen in!

Check out Esther’s website for more about her speaking, coaching, book, and more: h...

Corrie LoGiudice helps women become confident leaders by tackling the real root of burnout—overwhelm.

In this episode, she breaks down the 5 Overwhelm Culprits™ and how each one affects your confidence, clarity, and momentum.

You’ll learn a simple framework to manage stress and take action, even on tough days.

Corrie also shares two powerful psychological triggers that drive change—and how to use them with intention.

Corrie LoGiudice h...

Sometimes the difference between making progress and staying stuck comes down to one word: can't vs. didn't.

In this bite-sized episode, I share a real-life example from a hectic travel day that made me realize how often we tell ourselves something “wasn’t possible” when the truth is… we just didn’t do it.

We’ll talk about why this subtle language shift matters for your mindset, your results, and your ability to take ownershi...

If you’ve been told to cut out foods like gluten, dairy, or soy for health reasons, you know how overwhelming that transition can be.

In this episode, Nina Blake shares how to navigate food restrictions without feeling deprived—and how to keep meals flavorful, satisfying, and joyful.

We talk about the emotional side of dietary changes, tips for cooking and socializing with confidence, and how to make restricted eating feel less restr...

Most of us struggle with the same challenges when it comes to making consistently healthy choices.

And fortunately, the majority of them can be solved by developing 2 skills.

Learn the 2 Ps and how to start practicing them in your day-to-day life to get better results with less effort.

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

Buy Esther’s Book: To Your Health: h...

Orphaned by the age of eight, Hanan Merabi learned early on what it meant to mother herself. Today, she’s a nurse leader, author, and founder of Earth’s Angels—and she’s on a mission to help others build the kind of self-belief that carried her through every hardship.

In this powerful conversation, Hanan shares how she turned pain into purpose and why self-belief became the most essential tool in her personal “toolbox.”

We talk about...

I put myself through a fat-loss phase a while back and wanted to give you a glimpse into what I did, how I felt, and what I learned that I think can help you during your own "surges".

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

Buy Esther’s Book: To Your Health: https://a.co/d/iDG68qU

Esther’s Instagram: https://www.instagram.com/esther.avant

...

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...