Resilient & Thriving Podcast with Coach Kirsten

Healing from the Inside Out: The Beauty of a Plant-Based Lifestyle These days, there are 100s of diets out there ... so many it's hard to count. In my health coaching program, we looked at around 100. And it was eye-opening! There is not ONE method that works for everyone. BUT we all do well with guidance and clarity. We also all do well with some key ingredients.Healing your body ultimately starts from within, and embracing a plant-based lifestyle could be the key to achieving that. Let's dive into the transformative benefits of integrating nutrient-rich, whole foods into your daily routine. The Power of Nutrient-Rich Foods Healing your gut and fostering overall cellular transformation begins with the foods you consume. Allowing nutrient-rich foods to enter your body can ignite a profound shift, working from the inside out. I have often called myself a "human lab experiments" because I continuously try new things to better understand what works and what doesn't. This journey has led me to a primarily plant-focused lifestyle.Whole Plant-Based Foods as the Cornerstone As a coach and avid proponent of eating to nourish and heal, I guide people towards embracing whole foods. The undeniable beauty of a plant-based lifestyle is that it ensures you receive nutrients in their most natural and unprocessed form. This nutrient integrity is crucial for your body's well-being and functionality. Addressing Modern Health Concerns Did you know that nutrition and stress are the primary causes of 90 percent of diseases in our country? By embracing a plant-based diet, you can significantly decrease stress levels and enhance the nutritional density of your food intake. This simple shift can lead to an impressive reduction in the prevalence of these diseases. Take Action and Share Your Journey I am always eager to hear testimonies of those who embark on this rewarding journey. Your experiences and successes with plant-based living can inspire countless others to take the first step towards a healthier lifestyle. Until next time, keep nourishing your body with whole, nutrient-rich foods and witness the transformation from within. Ready to step into healing from the inside out through nutrition?I've got a special treat for ya on my website: CoachKirsten.com/plantsSee ya on the inside!Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

In today's fast-paced world, stress has become an inevitable part of life. From hectic work schedules to personal responsibilities, it's easy to feel overwhelmed and anxious. Not only that, but stress is estimated to be the cause of 75-90% of disease and doctor's visits. That's a high number. What if I told you that you hold the key to reducing stress right within your own breath? Breathing is one of the most powerful tools we have for managing stress and promoting overall well-being. Yet, many of us take it for granted because no one has taught us how to breathe and how it impacts our health.Our breath serves as the steering wheel of the nervous system, influencing everything from our lifespan to our digestion. It encourages proper lymph function, impacts our focus and concentration, and even influences blood pressure and flow. Perhaps most importantly, our breath has the remarkable ability to majorly reduce stress levels in our body, increase resilience to stress, and promote healing within the body and mind.In this episode, we'll explore 3 simple yet effective breathing techniques that you can incorporate into your daily routine to reduce stress, promote relaxation, and enhance overall well-being.One of them will even increase your joy! Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

When I was in the height of my healing journey, my Functional doc discovered that while I was eating highly nutrient-rich foods and fiercely abstaining from inflammatory ones, I still wasn't absorbing the nutrients from the foods I ate. You can imagine how discouraging that was. And at that moment in time, I wasn't in a stress-state anymore. I was truly doing what I thought was resting. In fact, I couldn't work anymore. But I was  experiencing the effects of a few years of intense stress on my body. What unfolded was many years of research, trials, and errors, and digging deeper and deeper into the effects of stress on our bodies. Researchers now say that highly stressed individuals actually have a harder time utilizing the foods they eat. There was a study conducted specifically regarding caregivers and how the stress they endure affects their bodies' ability to process the foods they eat. And guess what? They found that those under extreme stress didn't handle junk food as well – it led to larger waistlines and insulin insensitivity. Tune in to find out more and for a couple of simple practices you can begin to implement today!Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

In the fast-paced, demanding world we live in, the effects of stress on our physical and emotional well-being can be profound. As someone who has personally witnessed the transformative power of holistic health, stress resilience, and plant-based nutrition, I am excited to explore with you the incredible connection between what we eat and how we navigate the challenges of life.The Stress-Nutrition Nexus:It's no secret that stress can take a toll on our bodies and minds. The incessant demands of work, the juggling act of personal and professional responsibilities, and the emotional rollercoaster that comes with it can leave us feeling depleted. What many may not realize is that the foods we choose to fuel our bodies play a significant role in how we experience and manage stress.The Vicious Cycle:Have you ever noticed how stress can influence your food choices? Late-night comfort foods, sugary snacks, or quick and convenient but nutritionally lacking meals often become the go-to options. What's interesting is that this relationship works both ways – the nutrients we consume can either exacerbate stress or act as powerful tools to reduce its impact. It's a cycle that starts with what we put on our plates but extends to every aspect of our well-being.The Impact on Emotional Health:Anxiety and depression are genuine emotions rooted in real experiences, but the role of nutrition in either intensifying or alleviating their effects is frequently underestimated. As a holistic health and stress resilience coach, I have consistently witnessed how proper nutrition not only affects physical health but plays a crucial role in emotional well-being. It's a fascinating journey that goes beyond the surface, exploring how the foods we eat can influence our stress levels and, consequently, our overall resilience.Plant-Based Nutrition as a Part of the Solution:Enter plant-based nutrition – a powerful ally in the quest for stress resilience and overall well-being. Imagine embracing a 30-day journey that not only resets your metabolism but also nourishes your body from the inside out. This program is not just about following a plant-based diet; it's a comprehensive approach that integrates guided breathwork practices and mindset coaching sessions to provide you with the tools to thrive.Building Resilience with Every Bite:Plant-based nutrition goes beyond the mere consumption of fruits, vegetables, and grains. It's a lifestyle shift that involves making conscious choices to fuel your body with nutrient-dense, whole foods. These choices not only enhance physical health but also contribute to emotional resilience. The program I've designed incorporates the best of plant-based nutrition, breathwork exercises, and mindset coaching to guide you on a journey towards holistic well-being.SPECIAL OFFER!For listeners of my podcast, I'm offering a $25 discount on my 30-Day Plant-Based Resilient Transformation using discount code: PODCAST25https://coachkirsten.com/plant-based-transformation/ Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

In this episode, I want to dive into a topic that affects us all but often goes misunderstood – stress hormones and their impact on our well-being, as well as a simple nutritional tool we can utilize to begin to help create a solid foundation internally.#1 Stress Hormones: Did you know that stress hormones play a pivotal role in shaping our response to life's challenges? Many people underestimate the influence of cortisol and adrenaline on our health. In my upcoming series, I'll unravel the mysteries of stress, explore the functions of cortisol and adrenaline, and share strategies to build resilience against the negative impacts of stress. Are you ready to take control and break free from the cycle of stress?Did You Know? When faced with stress, our body releases two key hormones: Cortisol and Adrenaline. Understanding these hormones is the first step towards managing stress effectively. Adrenaline provides a quick response for “fight or flight,” while cortisol, with its longer-term effects, can wreak havoc over time. Stay tuned as I delve into everything you need to know about cortisol and how to break the stress cycle.#2 Cortisol Patterns: Do you know what a healthy cortisol pattern looks like? It's crucial because an imbalance in cortisol levels can disrupt your overall sense of well-being. We aim for a morning cortisol spike to kickstart the day, followed by a gradual decrease until reaching the lowest point at midnight. Discover the connection between stress, disease, and cortisol, and let me know if you resonate with the challenges of maintaining a healthy cortisol pattern.Pro Eating for Health & Hormones Tip: Your food choices can significantly impact stress levels. Did you know that skipping meals or indulging in refined sugars sends stress signals to the body?One way I actually choose to combat stress is through nutrition: Nutrient Dense foods, limiting refined sugars, loads of fiber-rich gut-healing foods, and staying hydrated. But I'll share how I do this in a very simple method that makes it easy to remember …Remember, blood sugar swings equal stress.Join me in exploring the link between nutrition and stress management.I hope you found this email insightful and relevant to your journey towards a healthier, more resilient you! If you're interested in learning more, follow my updates on socials or stay tuned for upcoming emails where I'll share valuable insights and tips.Here's to breaking the stress cycle and embracing a healthier, more balanced life!To your thriving and resilient life,Coach K!Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

People who deal with a lot of stress understand the implications of it. You know what it does to your mental and emotional health, how it affects your physical health, and what the repercussions are. You are fully aware that it can lead to feeling overwhelmed and like you can't handle your daily life, that it can lead to burnout and work issues, and cause problems with your relationships and personal life.If this sounds like you, don't just make it a daily habit where you go through cycles of extreme stress. Find a better way to manage & heal from it, something that is healthy and has other benefits, such as writing about your stress.In this podcast, we'll talk about some ways to write out your stress and worry to finally take control of your life and stop living in constant worry. And not only that, but to also increase your capacity to rewire your brain to look for the good!These are tools I give to most of my clients at some point in their journey. I believe you'll really experience breakthrough as you do these tools.Enjoy!Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Did you know that your body is always listening to you? To the feedback you give it, to how you treat it, and to how you respond to situations? Don't believe me? Take a moment and just tune in to your body. How's it doing? Now, think of something stressful ... notice any shifts in your body? Even writing that, I could feel my heart beat rise. How about you?We now have incredible books such as "The Body Keeps the Score" sharing with us just how much we can store in our body. So, what I wanted to share is how we can actually start listening. It's not as easy as it sounds. But not only is it possible to learn, but it can be life changing! I've met many people with health struggles who simply don't know how to become aware of what their body is saying. And that alone has caused health issues that arose over a build up of time. In this episode, we will cover:How your body listens to youSpecific skills and practices to learn how to respond to your bodyHow to shift this into a resilience skill and heal your bodyThanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

We're often very aware that our emotional stress impacts the foods we eat, but did you know that the nutrients we take in actually affect our emotional well-being?When you start looking at ways to reduce your stress levels, you probably focus on how much work you are doing, what your daily responsibilities are, and whether or not you practice good self-care. These are all very important, but don't forget about the simplest choices you make every day that could be impacting your stress.A common one has to do with your diet, where some foods can increase foods, while others help to reduce it. In fact, your diet has a much larger impact on your stress levels than you might expect, and your stress can determine what your food choices end up being. This is a vicious cycle that starts with focusing on proper nutrition to fuel your body.Things like anxiety and depression are very real. They are real emotions, triggered by real experiences. But there are many times where our nutrition can either greatly reduce their intensity or at the very least, give our body the best possible chance of navigating the emotions in a greater way. And on the flip side, poor nutrition, or nutritional deficiencies, will also play a role in your emotional well-being.We typically focus on the way these deficiencies can affect not just your physical health, but your emotional health as well. As a holistic health & stress resilience coach, I actually see this fairly regularly, so I thought it would be a powerful concept to explore in this podcast. Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

What do you think of when you hear the word "exercise"? For some, it's a burst of joy, and for others, it sounds exhausting. I know. I've worked with many people over the years. Exercise sounds like something you "have to do" unless you were raised around sports OR have simply grown to love it. That's why I love talking about the concept of "joyful movement" as it pertains to our health, energy levels, mental clarity, performance, and building resilience. When your body has the physical capacity to "bounce back" (resilience) through regular activities that involve movement, you're able to bounce back in life much quicker as well. What if it's not so much about the exact type of exercise that you do, but if it's involving more of a flow of who you are, where you're at, and what brings you joy?In this episode, I'll walk you through a few different scenarios where shifting the type of movement you do can help with fatigue, inflammation, weight, and resilience involving those who aren't currently doing a movement plan versus those who might be doing too much. Tune in and perhaps you'll discover some gems to take with you on your movement and healing journey! Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

In this episode, I'll introduce a very powerful concept that can bring powerful healing to your body through a very simple practice.If you've been around even a little while, you've heard of a "Gratitude Practice" and maybe you've even tried jotting down a few things in the morning based on what you've seen out there, only to walk away not really feeling any shifts.Today, we'll talk about the WHY behind practicing Gratitude, but also how to shift that experience into your body, mind, and even your nervous system. There are some tangible ways that this can truly help create a new experience for you.You might even become addicted to gratitude! It's just that powerful. We'll talk about areas in our lives that gratitude can affect as well as even looking at how science has shown that our brain and our body change in the midst of a true gratitude practice, inviting the healing process to take place.And at the very end, I'll walk you through a very powerful practice that you can use any time you're feeling stressed, anxious, out of sorts, tired, run down, fatigued, or simply just off. And as you do this, you'll notice shifts take place within your mind, heart, and body. Enjoy! Oh, and PS, have I mentioned that I'm grateful for you! :)Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Nerves, what can you say about them? They perform so many important functions in your body and are related to every movement you make and even your thought patterns. However, nerves can really mess you up at times when they get out of control. Things such as anxiety, stress and depression can impact your nerves severely which in turn will negatively affect your entire body. When this happens you need to find a way to calm your nerves down and one of the best ways to do that is with deep breathing exercises.Negative Breathing PatternsBreathing patterns definitely play a role in how your nervous system reacts to the current state your body is in. According to Calm Clinic, people that are suffering from stress and anxiety exhibit the following poor breathing issues:Shallow breathing – this results when you take short breaths that are often taken using your chest muscles instead of your diaphragm.Monitored breathing – this is when you are very aware and focused on your breathing and often times it leads to further anxiety.Over Breathing – this is taking in too much air. It actually causes people to believe they are not getting enough oxygen when quite the opposite is actually happening.All of these types of breathing can lead to increased stress, anxiety, panic and further disruption of your proper nervous system functioning.Why Deep Breathing?Now that you know some breathing patterns that can make you more anxious and affect your nervous system in an adverse way, you need to know how to counteract that. The answer lies with deep breathing.Deep breathing, or what is sometimes also known as ‘abdominal breathing', is when you use your large diaphragm muscle near your stomach to take a breath. It tends to pull much more air into your lungs in a longer and smoother way that has a calming effect on your body and your nerves.According to the American Institute of Stress, deep breathing impacts the body in the following positive ways:Your metabolism slows downYour heart rate decreasesYour blood pressure is loweredYour breathing slowsYour muscles relaxYour nitric oxide levels increase – this increases blood and oxygen flow in your bodyYou can see from the list above that deep breathing has many benefits for your body including the calming of your nervesLinks Mentioned in This Episode:RESILIENT BREATH EBOOK DOWNLOAD HEREDeep Breathing Techniques That Will Calm Your Nerves—Included are some deep breathing exercises from some well-known websites that are authorities on stress and calming your nerves.https://coachkirsten.com/breathe/Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Resilience … is our ability to bounce back … but what if  you can't bounce back and seem to remain stuck?Have you ever experienced the feeling of procrastination, feeling stuck, or like you just can't move forward in an area of your life? I'm sure at some point most people have felt this way if even on a small scale.What if you really want to move forward though? Is it broken willpower? Does it mean you're broken? Does it mean you "just can't do it"? I'd like to propose one possibility: what IF it's actually related to the freeze response?What is the freeze response?When the brain, or nervous system, perceives that we're in danger, we enter into a Fight Flight or Freeze response to keep us safe. So the freeze response gives us a feeling of being frozen or stuck in place takes place. This usually happens when a load of stress and overwhelm has built up too much OR there's a certain trigger that overloads our system.If this is a default pattern for you, you're OK, you're not alone, and this is actually a good and protective wiring for you to have. It says that your protective systems are working.But what if the freeze response is working when you don't want them to? For example, you want to freeze when a bear is around because running (Flight mode) would only ensure that you're a threat to the bear and you don't have capacity to run from a bear unless you're super human.But if you have a goal you're pursing such as a health goal, or a work goal, or say someone in your family asks you to do something for them, you are more than likely not under threat. Tune in to discover more and unlock several helpful techniques you can use right away.Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Perhaps you've heard about the idea of having a morning routine. But if you're anything like myself, or the people I work with, when you're extremely fatigued or dealing with stress and other health issues, putting "one more thing" onto your plate might feel, well ... exhausting ... I get it! I've been there. But I'll also say that putting an energizing morning rhythm into my life was one of the best things I did for myself. That and an evening wind down rhythm.It's not just for high performers to include a morning routine. It's for everyone. But it's ESPECIALLY powerful if you've noticed your nervous system has been shot, slow to respond, or you're constantly battling fatigue, and feeling worn out.I wanted to give a fresh perspective on how to create a rhythm that fits YOU and how to engage with it from an empowering and energizing way.These are tools that can really help you bounce back, become resilient, and really thrive.And if you'd like a helpful guide at setting up your healing Morning & Evening routine, you can download that here:https://coachkirsten.com/mornings/ Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Burnout is a dangerous condition that can affect you both physically and mentally. If you've recently discovered you are suffering from burnout, you may be wondering just how you can overcome it. Unfortunately, overcoming burnout isn't easy, but there are several things you can do to help yourself bounce back.This and last week, I did 2 back-to-back topics on Burnout. I'll be doing more in the future as this is a big one for me and understanding how our bodies work together with our mind and heart.The first time I experienced burnout, I was young and in college. While I did bounce back within a few months, it was rough. I had to take a semester off and really focus on my health. I was actually very focused on my health prior, though! I was on the Triathlon team, eating very well, and doing things I thought were helpful.A lot of times, we can be doing "all the right things", but still be over doing it.The second time I experienced extreme burnout/fatigue, it led to several other health battles. It took years to overcome. It was multi-faceted with many layers to it.And that is why I have a passion to see people build resilience, not just avoid stress or remove it, but to actually build an internal mind, heart, and body that has the capacity to bounce back well.In these episodes, we'll look at:How do you know if you're headed towards burnout?And then what happens if you find yourself in that "bottom of the barrel" place? What do you do?Burnout is often a personal journey that affects more than just the physical body. And I talk about that within these episodes.While these aren't comprehensive, they are some helpful starting tips.PLEASE NOTE: If you are really in the midst of burnout, it's worth reaching out to practicioners who can help assess where the deeper roots are. There IS a way through to the other side. And it's much quicker with the right help.- Coach KirstenThanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

I have personally experienced extreme burnout twice. You'd have thought I'd learn from the first time, but I definitely learned a LOT from the second time around. And since then, have helped others recover. I've spent the better part of the last 10 years studying the body, the nervous system, and resilience to stress in order to understand how this happens and how to both avoid it and heal from it. Burnout is a very serious condition, and once you realize you are caught up in it, it can be difficult to bounce back. Trust me. It took me many years to fully recover from the second time around. That is why it is important to monitor yourself for signs of burnout and take action before it's too late.I hear this language fairly regularly from people, so I decided I'd do an episode talking about some of the signs of burnout and what you can begin to do if you're seeing them.Tune on in! Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

When you're feeling fatigued, sometimes you don't have the energy or willpower to make big overhaul changes. Sometimes you simply need little things that done over time can really create an impact. I know the journey very well. While there are some key overhaul changes that can be made when you're experiencing deep fatigue, there are also some very key little changes that make a big impact over time.What does optimal performance feel like? How do you feel when you're performing 'at your best'? Do you remember how this feels? For many of us the answer would be a combination of energy, focus and good mood. If you're interested in being healthier then you should focus on these things because not only will you feel healthier immediately, but you'll also then have more energy and drive to stick to whatever other health programs or objectives you're setting yourself.To achieve these kinds of small improvements, the best strategy to take is to focus on making small, cumulative changes that will build up over time. By gradually adding these in  with smaller steps, you will find each change is easier to make and that you experience less resistance. These small changes then add up and provide you with more large scale energy, health, mental clarity, and many other benefits as well.Tune in for 6 Great Little Changes to Make You Instantly Feel Healthier and More EnergeticThanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Maybe you relate: It's during the middle of the workday and you're tired. The day has been overwhelming, stressful and nothing seems to be going quite right. Or perhaps it's the end of the day when you have "more" you need to do, but are just done and tired.You have 2 choices:On these types of days, you could grab another coffee or tune-out and become not as productive. OR you could practice resilience and recovery techniques that actually help you transform from the INSIDE out. It's time to refocus, reset and reenergize.These a activities help bring down stress, build resilience, and increase your energy levels. They are great for refocusing and making you and your day more productive and inviting healing into your body and your life so that you can truly thrive.We also talk about the 6 pillars where we want to build resilience to stress so we can thrive:PhysicalMentalEmotionalExistential/SpiritualSocialEnvironmentalThe Three TechniquesYou will learn about 3 powerful techniques that will not only help you recover from any stressors, but will help your nervous system shift, help your body release any tension, help your mind, and bring healing into your body and emotions. As you do these on a regular basis, you'll notice your clarity of thought, ability to bounce back, and energy levels increase.You'll observe an object, your breath, and then your body (details in the recording). Bringing your attention and awareness to each part brings relaxation and you into the present moment. Shifting regularly from your SNS (Sympathetic Nervous System) to your PNS (Parasympathetic Nervous System) takes you regularly from the cycles of depletion into cycles of healing and rejuvenation. I hope you enjoy!Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Today's episode is a fun reflection on things I've learned while distance running. If you know my story, I was able to bounce back from Fibromyalgia, extreme fatigue, brain fog, inflammation, poor gut health, stress, and past pains and traumas from being unable to walk around the block to running long distances and bounding with energy. Amazing, right? Whenever I run, I get inspired by both the challenges I face and the joys. I have ample time to reflect, think, and process. And I often write little “life lessons” after I run, so I thought it would be fun to share those in a podcast. Running is something I actually used to hate. I know many people that say they just don't enjoy it. And if that's you, I have many thoughts (It is possible to enjoy it with the right coach)This podcast is not about inspiring you to run … it's about inspiring you to LIVE. There are a lot of parallels about coming through challenges, setting goals, and staying in our own lane that running inspires. My journey in running has taught me a lot about life. It's one of the things I love about running: No matter what you put your mind to, when you do, you'll face ups and downs, you'll face challenges, but when you set a goal in front of you and press into it, incredible things happen along the way. As Nelson Mandela said:  "Running taught me valuable lessons. In cross-country competition, training counted more than intrinsic ability, and I could compensate for a lack of natural aptitude with diligence and discipline. I applied this in everything I did." When you can truly ENJOY the JOURNEY along the way toward a goal, that's where you find your breakthrough. Not in the end result. I hope you enjoy! Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Here we wrap up our mini series on cravings. This time, we're focusing on how to SHIFT your focus to actually crave healthier foods. It IS possible! We just have to know how to work with our mind, body, and lifestyle. If you're going to beat the odds, you may need to rewire your brain so you crave greens more than the processed, sugary foods. Each time you choose healthier foods, you're strengthening your desire for them. Take a look at these suggestions for changing the way you think and eat.Imagine looking forward to a bowl of beets with the same enthusiasm you usually reserve for double-fudge brownies. Some simple mental training, along with adjusting a few lifestyle habits, will have you craving food that's good for you.AND imagine what this can do FOR you when you're on the other side! Less inflammation, less fatigue, more energy, clarity of thought, hope, weight loss, greater resilience, and more.Enjoy! Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

In our previous episode, we delved deep into understanding cravings, emphasizing that they are more complex than a mere test of willpower.Today, we zero in on sugar — a ubiquitous and potent substance that many grapple with. Are you one of the many ensnared in its sweet grip?The insidious effects of sugar are often overlooked. From fogging mental clarity and hindering our cognitive functions to inflaming our joints, disrupting gut health, and triggering latent diseases, sugar's impact is profound. It can lead to weight gain, diminish our ability to cope with stress, and sap our vitality.And yet, the allure remains irresistible. Even armed with knowledge about its detrimental effects, many find it challenging to break free. Even if you cherish your well-being. Even if you value your life.A startling statistic from the CDC reveals that the average American ingests a staggering 70 pounds of sugar annually. That's akin to 14 of those hefty 5-pound sugar bags!But this isn't just an American concern. Globally, countless individuals are unknowingly addicted to sugar. Comfort foods laden with hidden sugars have become dietary staples. Why? Because sugar ensnares us at our very core, intertwining our mind, body, and emotions.Join us as we unravel the intricate web of sugar's powerful influence. Discover techniques to reprogram your brain, rejuvenate your gut, increase your energy, and sever your emotional ties to this sweet seductress.Interested in going further on this journey?? Sign up for my FREE 5-Day Mind-Body Sugar Detox It's A Transformative JourneyIt's not just another diet. We will that delves deep into the mental, emotional, and physical ties we have with sugar. And all for FREE!https://CoachKirsten.com/sugardetox/Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Do you know if you're dealing with cravings? If you do, you really know it.And if you're not sure, simply ask yourself: Can I remove every food item in my life and be OK?Would I be OK if I ate simple, whole natural (not man-made) foods?If I had to remove everything else, how would I feel?Is there anything that would be hard to give up?If you've had foods in your life that are hard to give up or you've wondered why it feels SO challenging to give up certain foods, you're in the right place. You'll find out that it's NOT about your willpower. It's time to stop beating yourself up and getting freedom by learning how you're wired, so you can heal from the inside out.Our brain and body do NOT know what to do with certain types of foods we eat.Our emotions are tied in to the needs of our body.Cravings are always working with our emotions, our mindset, our stress levels, and the way we were raised. It's intertwined. Tune in to to this episode learn about:The 5 Stages of change for cravings, How to work with your body and not against it, Learn WHY we often use food for our cravings,About the emotional reward value of food, The 9 emotions to watch for,And some great grounding tools to learn how to dig deeper.Why do we prefer cake over broccoli?“Our brains get two dopamine hits: the first comes when tasting the food, and the second when the food hits our stomach. Depending on the caloric promise, our brains remember which foods are more rewarding (more calories = more reward), which is way our parents never served dessert at the same times as dinner.” (Judson Brewer, Unwinding anxiety, 2021)REMEMBER: Cravings and addiction patterns mask emotions! To download the questions in this Podcast, within my “FREE 5-Day Sugar Detox” where you'll have access to the “Mapping the Thoughts & Emotions Around Your Cravings” where you'll get to dive deeper, get real breakthrough, and get healing.It also comes with recipes, support, and even a tapping exercise!Invitation: FREE 5-Day Mind-Body Sugar Detox https://CoachKirsten.com/sugardetox Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

In this episode, we'll explore how unresolved emotional traumas & emotions can manifest physically, discussing holistic approaches to address and heal them.I'll share some of my personal experiences, how our bodies and emotions are wired, and how you can actually begin to receive freedom and true relief and healing. Emotions aren't just felt mentally; they also produce physical reactions in our body. For instance, anxiety might manifest as a racing heart, while sadness might be felt as a heaviness in the chest.We'll talk aboutThe Science Behind Emotional Trauma and Physical PainCommon Physical Manifestations of Emotional TraumaThe Role of the Body in Processing EmotionsHow to Become Aware of Your Body and Learn to Release the Old and Step into the New in a Safe and Healing WayWe'll do a great simple activation that you can use to begin creating awareness and releasing healing and experience the relaxation response at work. Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Ever noticed those extra inches around your waist during high-stress periods? It's not just in your head! There's a deep-rooted connection between stress and weight gain, especially in the abdominal region.

Visualization has been used for decades to improve sporting performance, build confidence, and help people achieve their goals. It has become a popular technique to change mindsets and build a more positive, motivated outlook on life.But did you know that there is a scientific basis for visualization's success? Studies have shown measurable improvements and health benefits to having a regular visualization practice. In this podcast, I'll share a couple of fun facts to inspire you, as well as a very practical technique you can begin using today to get started in helping your body heal!No matter where you're at in your health journey, you can use this: I share how I used it when I was at my very bottom unable to move, as well as when I started performing in trail running. Tune in! It's your time to thrive!- Coach Kirsten Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

In today's episode, I'm taking last week's and diving a little deeper into how to use EFT specifically to release stress out of your body. Whenever we're stressed, we slip into our Sympathetic nervous system, which activates our fight, flight, freeze, or fawn mechanisms. It releases cortisol, and brings inflammation into our bodies, shifts our emotional state, and a host of other things.But using EFT can actually help us shift into our Parasympathetic nervous system and invite that rest, recovery, and digestion into our system. Tune in to find out more!If you'd like to learn more and watch how to do this visually, you can listen to this episode and also experience tapping here:https://coachkirsten.com/eft-for-stress-episode-19/(opens in a new tab)Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Hey there! I'm so glad to be back in action. If you haven't already heard my last episode, I shared briefly that I am returning after a little more than a year off. I had to take my own advice and focus on some things that were right in front of me. I also spent a year and a half deep-diving into getting my Clinical EFT certificate as well as a Tapping Out of Trauma and some further Stress Resilience coaching. What fun! The breakthroughs I have seen using these techniques have been incredible. It's been a gift for myself and those around me. In this episode, I share a little of that journey as well as an introduction to EFT and how it can help truly release stress, PTSD, and even physical pain. I hope you enjoy! Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Hey there! You may have noticed I've been offline for over a year on this podcast. Well, I'm back. I took a season off to pursue some things, including my own health and well-being. "Practicing what I preach", so to speak. I'm excited and energized to be back with you. In this episode, I share briefly about my break and what we'll be talking through in the podcasts to come! Thanks for listening! Leave a comment if you've been enjoying it. Check out more resources at CoachKirsten.com

Tune in to learn how to know if your body is overstressed and what to do about it. We oftentimes fail to really examine the physical toll it takes on our bodies or that these signs are actually signs  of an overstressed system.For show notes & more:https://coachkirsten.com/how-to-know-if-your-body-is-overstressed-episode-16

If you've ever found yourself caught in a cycle of negative thinking, it can be tough to escape it. Negative thinking can be a consuming process–one bad thought can lead to another, and another, until eventually you feel miserable and hopeless in a spiral of negative “what-if” possibilities. With some practice, you can learn to escape this cycle of negative thought processes through a method called thought flipping. What is thought flipping? TUNE IN TO FIND OUT!Show Notes & More:https://coachkirsten.com/thought-flipping-episode-15/

Have you attempted to start dieting, working out, or shifting another habit numerous times only to never be successful?Or maybe you've wanted to try that new hobby and you just can't seem to convince yourself to get off the couch to do so. Even though you think it may be the hobby or the diet which is too difficult, the real problem in either of these situations is your mindset. And this is because your thoughts actually determine your actions.This can be game-changing if you're willing to go here with me!Tune in and let your mind be transformed.https://coachkirsten.com/thoughts-actions/

If you want to improve your overall health, focusing on your gut health is essential. When working properly, your gut helps to prevent toxins from building up, while also helping nutrients to enter the body. However, when it's not working properly, toxins and substances can leak out into the bloodstream, causing a whole host of health issues.  Your gut is also known as your “second brain”, so improving your gut health also improves your mental and emotional state of being.The question is, how can you ensure your gut is healthy? Here, you'll discover 5 unique ways to improve your gut health right now.Full show notes and more at:https://coachkirsten.com/5-ways-gut-health-episode-13/

It isn't easy to develop a healthy mindset around food and exercise without restricting what you eat or sticking to a diet, but it is definitely possible. One key component of this is honing in on how you feel. How foods make you feel. What exercises you love to do. What gives you the most energy.Take a look at these tips for paying more attention to your body and letting that guide your natural weight loss process.We've talked about breathwork and journaling. We've talked about nourishment. And now, today, we're introducing this concept of becoming aware of how our thoughts and feelings affect our body's ability to heal and release excess weight.For show notes and more click the link below!https://coachkirsten.com/mind-body-approach-episode-12/

If you're on a journey to release any excess weight off your body and improve your overall health, you will notice that your mindset and lifestyle will need to change in order to make that happen. This doesn't mean drastic lifestyle changes where you barely recognize your life, but little micro habits that gradually help you become a healthier person.I love the concept of habit stacking. I believe it's ultimately the best way to go towards adding new things into our lives. Overhauls are great to really reset and break old patterns, but if we do an overhaul without shifting our mindset, our habits, or our internal approach to how we see and experience ourselves, then most people usually just go back to old patterns afterwards. That's why I love just adding in small habits little by little into our daily lives."If you veer off course by 1 degree flying around the equator, you'll land almost 500 miles off target!"For full episode and notes:https://coachkirsten.com/micro-daily-habits-episode-11/

When one year ends and another year starts, it's such a good time to pause and reflect on what we really want out of life, ourselves, and how we might want to see some changes moving forward. If you want to stick to them this year, the number one most important thing to do is keep them heart-centered. Here are some tips for setting realistic resolutions that you will actually stick to and that are truly aligned with who you are and not someone else's goals.Tune in to the episode for some helpful guidance on getting started! Then dive into the full post for prompts and more:https://coachkirsten.com/heart-centered-resolutions/

I think I could safely say that most of us have come face-to-face with the all-or-nothing thinking mentality. And especially with our health.As you know, I'm a holistic health coach and a running coach. I've seen this in both sets of clients over and over again, especially with those who live busy and full lives. Maybe it's because it's a battle I've wrestled over time. Maybe it's cultural. But I believe I've found a lot of breakthroughs here over time as I've realized that swinging the pendulum from one end of the other doesn't end up working long term.So I'm excited to share with you today some helpful insights, as well as some practical steps towards moving forward towards your health goals with ease and breaking free from the all-or-nothing mentality. Stay to the end.https://coachkirsten.com/all-or-nothing/

Get set free from the diet mentality and lifestyle by healing what's inside.Last week we talked about how to escape the diet mentality through this holiday season so that you can truly enjoy yourself in this season without worrying about how much you're eating.This week we're talking about engaging with what's really going on on the inside in order to heal. We also talk about some very practical tips you can do to help your body in the process.Learn to:Listen to your bodyListen to your emotionsListen to your thoughtsMindfulness is an excellent tool for your lifestyle in many ways, especially when it comes to stress management and healthy habits. Using mindfulness ahi health motivation is a great way to practice your mindfulness and reach your wellness goals. Use these tips to be present, healthy, and happy this holiday season.I'd love to hear how this process goes for you!If you'd like a helpful workbook with guided questions and prompts to help you go deeper in this process, download at: https://coachkirsten.com/intuitive-and-mindful-living-part-2-episode-8/

How do you actually tune in intuitively and mindfully ESPECIALLY during the holidays??? Or in general? It takes time and practice. Tune in to part 1 to gain some starting perspectives to learn to enjoy yourself, your loved ones, and the food you eat this holiday season. https://coachkirsten.com/mindful-eating-episode-07/....#sloweating #mindfulness #mindfuleating #healthjourney #holidays #thankfulness #gratitude #loveyourself #hope #livingfree #wholeness #intuitiveeating

Fatigue is something that all of us experience. It's only natural for us to feel fatigued if we experience something that is physically, mentally, and emotionally stressful. The body's response to stress is to release hormones (cortisol) that help us deal with stress. These hormones can give us extra speed and strength, which make it feel temporarily enjoyable at times. In some cases, it can also make us impervious (unaffected) to pain.However, if we subject our body to excessive stress, our adrenal glands become affected, which will eventually slow down the production of hormones. When our adrenal glands slow down in the production of hormones, then our body and mind will be unable to deal with stress effectively.So, in today's podcast episode, I share with you 4 simple things you can do today to reduce stress and increase your energy levels so you can truly thrive. So, just what are the ways on how to recover from excessive fatigue?Tune on in to find out!If you'd like to download my free ebook, "The Fatigue Solution" for tips, tricks, recipes, and more, download at: CoachKirsten.com/fatigue

Your body is a marvelous creation! It speaks to you when it's doing great, and it also speaks to you when things aren't so wonderful. But that's the beauty of it – your body gives a ton of signals to let you know it's in need of something so you can do what's necessary to achieve optimal health.For the FULL show notes, as well as a downloadable Ebook to go deeper, jump on over to:https://coachkirsten.com/how-to-listen-to-your-bodys-signals-for-optimal-health-episode-5/

Did you know that our brains are almost naturally hardwired to crave sugar? Sugar is a refined carbohydrate and when we ingest carbs our brains release serotonin. This is a so-called feel-good chemical which means we essentially get a little buzz of happiness. Sugar also causes the release of endorphins which calm and relax us. 

One of the greatest threats to the efficiency of the immune system is stress. Stress is sometimes referred to as the “fight or flight” response or you could say the “deer in the headlights” look or thought process or lack thereof. In stress, you can think too much and stop breathing properly as a result. Breath and deep breathing helps make everything work in the human body. So in this episode, we are going deep to learn how we can utilize breath to help our bodies heal.

Here's what you need to know about chronic inflammation and how to fight it. As a holistic integrative coach, I have found over and over that while food makes a major difference in a person's health, no amount of food can overcome the initial lifestyle steps, so we start by talking about some simple lifestyle adjustments as well as foods that can really help fight chronic inflammation, so that you can step out of pain and into freedom.

Hello friends, welcome to Episode #1 of the Resilient & Thriving podcast with Coach K! My name is Kirsten Larsen, also known as Coach K. And I am a holistic health & nutrition coach, a running coach, a movement specialist, and also specializing in trauma, beliefs, and emotional freedom. As you can see, that's several areas, but really, they all come together in the grand picture of wholeness. It all came together as I journeyed towards piecing my own life back together and wanted to help others do the same. Tune in for a bit about me, this podcast, and ending with 3 powerful tools that will help you make any steps you take toward health and wholeness sustainable.