Sustainably Healthy

In this vulnerable, heart-to-heart episode, Knica opens up about what it really means to set healthy goals—ones that are rooted in your values, aligned with what you can actually control, and designed to create lasting change.She shares a powerful story about one of her most resilient clients who stayed consistent for nearly a year before seeing the scale finally move—and what that journey taught them both about mindset, metabolism, and trusting the process.Knica also reflects on her own past obsession with reaching a certain weight, and how finally letting go of that “magic number” helped her heal her relationship with food, her body, and her family.Whether you're frustrated by slow results or stuck chasing a goal that isn't making you happy, this episode is your reminder that sustainable success comes from habit-based goals, not perfection—and that you are worthy, no matter what the scale says.

This episode is extra special because I'm joined by my favorite guest of all time—my son, Zaedon James!Zaedon just launched his own sports podcast and YouTube channel where he covers everything from the NBA to the NFL. Today, we're chatting about what inspired him to start, his favorite teams and athletes, and how sports have taught him about discipline, health, and showing up.We also talk about what healthy habits look like for kids, how we stay active and connected as a family, and what it's like being raised by a coach (spoiler alert: he spills some tea

In this episode of the Sustainably Healthy Podcast, host Knica Lee discusses a transformative mindset shift that can help individuals navigate through struggles and challenges. She emphasizes the importance of viewing difficulties as opportunities for growth and learning. Knica shares her personal experiences with a shoulder injury and her fertility journey, illustrating how these challenges have led to self-discovery and resilience. Additionally, she provides insights into her coaching programs, highlighting the differences between one-on-one coaching and group challenges, and how each can benefit different individuals based on their needs.Register for TCTL June Partner Challenge

If you've ever felt overwhelmed by food tracking or found yourself eating out of stress, boredom, or just because someone else is eating… this episode is for you.I'm sharing what mindful eating actually is (and isn't), why it's so powerful for your physical and mental health, and how to start practicing it — even if you still track your food. We'll talk about slowing down, tuning into your hunger cues, and creating a more enjoyable eating experience without rules or guilt.Whether your goal is fat loss or just feeling better in your body, these 5 tips will help you eat with more intention and less stress.Register for our FREE TRAINING HEREJoin The Challenge That Lasts Waitlist

In this vulnerable episode of The Sustainably Healthy Podcast, Knica Lee dives into one of the most powerful prompts from The Challenge That Lasts: “What's something you struggle with that you rarely say out loud... but wish more people were honest about?”She shares raw and honest responses from women in the community—from the quiet guilt of motherhood to the pressure of always having it together, body image struggles, and the hidden weight of feeling like you have to be the strong one. Knica also opens up about her own experience navigating these emotions, highlighting how journaling, therapy, and daily mindset work can help us feel a little less alone.This episode is a reminder that you're not broken for having bad days, and your vulnerability is not weakness—it's proof you're human.Takeaways:Journaling can create space to process your thoughts honestlyThe “right” therapist is one who actually hears youVulnerability builds deeper connection in coaching and in lifeSo many women struggle silently—and it doesn't have to be that wayYou don't have to carry it all, all the timeJoin the Challenge That Lasts Waitlist

This episode is exactly what the title says—no plan, just feelings. I cried, I vented, I shared what's been weighing on me lately… from infertility struggles, to navigating Zaedon growing up, to feeling emotionally wrecked during this time of the month. Honestly, I didn't record this for anyone but me. I just needed to let it all out. But if you're here listening—thank you. This is me, being fully human.

In this episode of the Sustainably Healthy Podcast, Knica discusses the importance of both quality and quantity in nutrition, sharing her personal health journey, challenges with allergies, and insights on mindful eating. She emphasizes the need for self-awareness in food choices and the balance between enjoying food and maintaining health goals. The conversation also touches on detox protocols and the significance of understanding how different foods affect individual well-being.TakeawaysIt's not just about quantity, but also quality of nutrition.Tracking food can help identify what makes you feel good.Mindful eating involves recognizing how food affects your body.Quality foods can lead to better energy and mood.Both quality and quantity are important for fat loss goals.Self-awareness in food choices is crucial for health.Detox protocols may not be suitable for everyone.Dairy can be inflammatory for some individuals.Calorie deficit is key for weight loss, but quality matters too.Finding balance in food choices is essential for long-term health.Follow me on InstagramJoin the Busy Women Strong Habits Facebook groupJoin TCTL Waitlist

In this week's episode, Brooke and I are sharing a replay of our recent training on GLP-1 medications like Ozempic, Wegovy, and Mounjaro.

If you've ever felt stuck… paralyzed… or just completely unmotivated to do the things you know you need to do—you're not alone.In this episode, I'm sharing one of the biggest mindset (and strategy) shifts that helped me go from constantly falling off track to actually following through:Forcing functions.These are external systems, supports, or structures that make it easier to stay consistent—especially if you struggle with ADHD, low motivation, or all-or-nothing patterns.I'll walk you through:What forcing functions are (and why they work)Real examples I use in my life and coachingHow to build your environment for successThe reason I created The Challenge That Lasts around this exact conceptThis one's for you if you're tired of relying on willpower and finally ready to stay consistent in a way that actually works for your brain.

In this episode, Knica discusses the challenges of maintaining health and fitness routines over the weekends. She emphasizes the importance of mindset shifts and provides practical tips for navigating weekend temptations while still enjoying life. The conversation covers the psychological aspects of weekend behavior, strategies for planning, and the significance of sustainable habits in achieving long-term health goalsWeekends can disrupt your health journey if not managed.Mindset shifts are crucial for sustainable health habits.Planning your weekends can prevent impulsive decisions.Never miss two days in a row to maintain momentum.Incorporate one healthy habit daily, even on weekends.Treat yourself during the week to reduce weekend pressure.Avoid extreme calorie restrictions during the week.Untracked meals can help with mindful eating.Consistency in meals can aid in maintaining habits.Stay hydrated to support overall health.Join us in the Busy Women Strong Habits Facebook GroupJoin The Challenge That Lasts WaitlistLet's connect! Follow me on Instagram & TikTok

If you've ever started tracking your food, only to burn out, spiral, or feel like a failure when you couldn't keep up—you are not alone. In this episode, I'm breaking down how I've learned to track without obsessing, and what's actually working for me and my clients when it comes to sustainable fat loss.I'm sharing why the “perfect tracking” mindset kept me stuck for years, how my ADHD plays into it, and what I've shifted to finally feel more in control—without letting food take over my life.You'll hear:Why I stopped aiming for perfect trackingHow the Balanced Plate Method is helping my clients stay consistentMy current approach to flexible tracking as a tool, not a punishmentA few mindset shifts that can help you rebuild trust with yourselfWhether you track every day or not at all, this episode will give you permission to drop the guilt—and pick up strategies that actually fit your life.Let me know what you think, and tag me if you're trying the Balanced Plate Method this week!Join the waitlist for The Challenge That LastsFollow me on Instagram

This week I am coming at you with a bonus episode about where I'm at currently with my ADHD journey. I promise I'll get back to my regularly scheduled health topics on Monday. I just needed to get this out of my head and off my chest!

This week, Knica gets real about what's been on her mind lately—from navigating a shoulder injury and life's stressors to the unexpected challenges of becoming a mom to a teenager. She opens up about letting some of her healthy habits slip and shares what she's doing to dial it back in, refocus, and get back to looking and feeling her best.Join us in Busy Women Strong Habits Facebook groupGet on the Challenge That Lasts Waitlist for May

Feeling stuck or ready to throw in the towel? This quick pep talk is for the days when you feel like giving up. In this episode, I'm sharing why persistence—not perfection or even consistency—is the real key to success. If you're tempted to quit, just remember: giving up only sets you back further from the version of you you're becoming. Don't stop now—you're closer than you think.

Ever feel like you're doing everything right—eating healthy, working out, and staying on track—yet the scale won't budge? Or worse, you find yourself starting over again and again? If so, you're not alone.In this episode, I'm breaking down the three biggest mistakes women make when trying to lose fat:

Have you ever caught yourself blaming your circumstances for why you're not where you want to be? Maybe it's your busy schedule, your unsupportive spouse, or the fact that life just feels hard. The truth? Successful people find a way to make things happen despite their circumstances.In this episode, we're talking about what it really means to take accountability for your actions and focus on what you can control. You can't change your past, the weather, or what others do—but you can control your daily choices, your mindset, and your effort.I'm sharing:✅ Why blaming external factors keeps you stuck✅ The difference between external blame vs. internal responsibility✅ A simple Excuse Audit to help you shift into action mode✅ How to detach from other people's choices (including your significant other's health habits)✅ Steps you can take today to start owning your successAt the end of the episode, I'm inviting you to join our free training next week inside the Busy Women Strong Habits Facebook group on how to stay on track when you're busy. If you've been struggling with consistency, this training will give you the strategies you need to make it work—even when life is hectic.

Workouts are great, but did you know most of your daily calorie burn comes from movement outside of the gym? In this short and to-the-point episode, I'm breaking down the difference between NEAT (Non-Exercise Activity Thermogenesis) and EAT (Exercise Activity Thermogenesis)—and why NEAT is the real game-changer for fat loss.You'll learn:✅ Why relying on workouts alone isn't enough for sustainable fat loss✅ How to increase NEAT in simple, effective ways✅ The small daily habits that make a BIG differenceIf you've been struggling with fat loss despite training hard, this episode is for you! And if you want deeper coaching, accountability, and support in making movement a lasting habit, join us in our free Facebook community Busy Women, Strong Habits to find out when we launch the next round of The Challenge That Lasts. Inside the challenge you'll get access to our full training on NEAT vs. EAT and personalized strategies to help you move more effortlessly.

Have you been feeling stuck in your weight loss journey, convinced that your hormones are to blame? While hormones can play a role, they are not the reason most women struggle to see results. In this episode, I break down the real reasons why fat loss feels slow (or nonexistent) and what you can do to actually start seeing progress.You'll learn:✅ Why you might be eating more than you think (even if you feel like you're being 'good')✅ The role of protein, strength training, and daily movement in fat loss✅ How poor sleep and stress could be working against you✅ When hormones do matter (and what to do if they're a factor)✅ Why consistency over time—not quick fixes—makes all the differenceReady to stop spinning your wheels and get the support you need?

Are you tired of short-term challenges that leave you wondering what's next once they're over? Do you struggle with consistency and find yourself starting over every few months? If so, The Challenge That Lasts is exactly what you need!In this episode, I'm breaking down why traditional challenges fail to create lasting results and how this membership is different. With habit-based coaching, monthly macro adjustments, a supportive community, and gamification (hello, $200-$500 prizes!), this is the challenge that never leaves you lost once it's over.You'll learn:

In this episode, I'm joined by my partner coach for the 4-week challenge, Brooke, a health and fitness coach certified in hormone health and a prenatal-postnatal specialist, as well as a mom of two. We dive into real, honest conversations about managing anxiety and balancing the demands of motherhood and entrepreneurship. Brooke shares her personal strategies for coping with stress, setting boundaries, and prioritizing self-care amidst the chaos. Plus, we give you an inside look at our 4-week challenge and how it can help you build sustainable health habits.Follow@brookewii_fiton Instagram

Have you ever felt completely overwhelmed by conflicting fitness advice? One day, you hear that cardio is bad for muscle gain, and the next, someone says you must run for fat loss. Some say tracking macros is essential, while others claim it's obsessive. The problem? A lack of nuance. In this episode, I dive into why understanding nuance is the key to making confident, informed decisions about your health and fitness. I'll share how I didn't even know the meaning of "nuance" until a few years ago when I started following a coach who opened my eyes to the messy middle. I'll also break down real-life examples—like tracking food, protein intake, and exercise—so you can learn how to navigate the gray areas of fitness with more clarity and less stress. If you've ever struggled with all-or-nothing thinking and felt confused by mixed messages in the health space, this episode is for you! Tune in to learn how to ditch extremes and build a sustainable, confident approach to your goals. ✨ Let's connect!

In this episode, we dive into why the scale shouldn't be your only measure of success. Frustrated by daily fluctuations or an unexpected weight increase? You're not alone—but the scale tells just one tiny part of your story. We'll explore the factors that impact weight, like water retention, hormones, and muscle growth, and share why focusing on non-scale victories is the key to sustainable progress. Imagine a life without the scale—how would you measure your success? Tune in to reframe your mindset, celebrate your wins, and learn why the number on the scale will never define your worth.

In this episode, we're diving into the concept of finding your “norm” or default mode—a sustainable way of living where healthy habits are no longer something you turn on and off, but a natural part of your daily routine. I'll walk you through how to make the Sustainable Seven Habits—protein, hydration, quality sleep, daily movement, limiting alcohol, self-development, and connection—your foundation for success, no matter what life throws your way. We'll explore why having a strong default mode is key to navigating vacations, events, or busy seasons without feeling like you're starting over. I'll also share practical tips on shifting your mindset and building habits that stick—because maintaining a healthy lifestyle shouldn't require constant motivation. Plus, I'm opening up about my personal goals for 2025 and a big, exciting chapter I'm preparing for: my husband and I are planning to try for a baby! I'll share why this next step makes building and maintaining a solid foundation of healthy habits even more important to me and how it's influencing my outlook for the year ahead. This episode is packed with inspiration and actionable insights to help you build a lifestyle that supports your goals—whether you're striving for fat loss, maintenance, or a long-term vision for your health. Tune in, get inspired, and let's make healthy habits your new norm!

This week Knica answers one of the most common questions she gets at the beginning of the year... "What supplements should I get?" She keeps it real in this episode and shares all of the supplements she takes along with what could benefit you! If you haven't joined our 4 week challenge you can register before January 17th HERE Follow Knica on Instagram Join the Sustainably Healthy Facebook Community

This week Knica shares tips on how to use ChatGPT as a tool help you succeed in 2025. She also covers details about her and Brooke's upcoming Fresh Start Fat Loss Challenge! Register HERE Follow Knica on Instagram Follow Brooke on Instagram Join the Sustainably Healthy Facebook Community

Today Knica shares a few things she (and any other empathetic and honest coach) wants you to know. If you're interested in working with me this year, apply for 1:1 Coaching HERE Join us in the Sustainably Healthy Facebook Community for motivation, recipes, & tips

This week we talk about the reason you lack self-control and how to make it easier to follow through with your goals! Join the Fresh Start Fat Loss Challenge Waitlist HERE

This week Knica shares her struggles and what she is doing to pull herself out of this funk. The winter blues are real. Join us in the Sustainably Healthy Facebook Community Follow Knica on Instagram Email: knicalee@sustainablyhealthy.online

This week, we dive into the importance of protein and what is most important when it comes to nutrition and what and when to eat! Join the Sustainably Healthy Facebook Community Apply for 1:1 coaching Follow me on Instagram

This week, we go over why doing things that scare us makes us so much stronger. Instead of identifying as someone who is anxious, start identifying as someone who is courageous!

In this episode, Knica is answering the most recent nutrition questions she's gotten lately! Tune in to learn all about when and who can benefit from specific supplementation like protein powders and electrolytes, meal timing and if you should eat past a specific time, and why I suggest working with a coach if you need macro adjustments. Join the Sustainably Healthy Facebook Community to get your questions answered Learn more about my 1:1 Coaching program

n this episode, we're diving into why lifting weights is a game-changer for women's health. From boosting metabolism and improving body composition to balancing hormones and increasing confidence, strength training offers a host of benefits. I'll also bust common myths, explain why it's especially crucial as we age, and share tips on how to get started – without the all-or-nothing mentality. Whether you're new to lifting or looking to take your training to the next level, this episode will empower you to prioritize strength in your fitness routine. Email me at knicalee@sustainablyhealthy.online Connect with me on Instagram Join the Sustainably Healthy Facebook Community Learn more about how to work with me

This week Knica shares her tips on how to stay on track this holiday season and announced her upcoming free 3 day mini challenge! Register for the Challenge HERE Join the Sustainably Healthy Facebook Community Connect with me on Instagram

In this episode, we're exploring why the real magic happens in the middle — in finding balance between the extremes of all or nothing. When it comes to health, fitness, and nutrition, sustainable progress isn't about being perfect or going to the extremes; it's about embracing a middle ground that works for you long-term. We'll dive into why balance is key in nutrition, exercise, and mindset, and how focusing on small, consistent habits can keep you moving forward without burnout or frustration. I'll share practical tips to help you discover what balance looks like for you, and how you can enjoy your journey without feeling overwhelmed by the need to be perfect. Plus, we'll discuss how the Sustainable Seven Habits naturally lead to a more balanced lifestyle that helps you achieve your goals while living life on your own terms. If you're ready to let go of extremes and find the magic in the middle, this episode is for you! Join the Sustainably Healthy Facebook Community Connect with me on Instagram

This week, Knica shares why the last 3 months of the year is the perfect time to start your health and fitness journey. Most people put off their health until after the holidays. Tune in to this episode to learn how to get ahead on your New Years Resolution!

You're not gonna want to miss out on this week's episode where Knica brings on a guest client who just graduated from 1:1 nutrition coaching and shares her experience with initially joining to lose weight but leaving the program with so much more. More information on 1:1 coaching with Knica Lee Sustainably Healthy Facebook Community

On this week's podcast episode, Knica shares 30 important lessons she's learned throughout her life and what has made her into the person she is today.

This week Knica dives into 5 unorthodox heath swaps that can benefit you more than you think! If you enjoyed this episode, please share it with a friend or share to your IG or Facebook group and tag me! Follow me on Instagram Join the Sustainably Healthy Community

On this week's episode, Knica shares a message she felt was exactly what you needed to hear today. Without giving too much away, just know that this mindset shift can change everything for you... Follow Knica on Instagram Join the Sustainably Healthy Facebook Community Subscribe to the Sustainably Healthy Newsletter

This week's episode is short and sweet as Knica discusses the importance of no longer identifying as the type of person who stands in the way of your own goals!!

This week Knica shares the struggles she has been going through lately and reminds us that nobody is perfect. Persistence is key! Follow Knica on Instagram Join the Sustainably Healthy Facebook Community

This week Knica talks about why the scale may fluctuate during a diet phase, reverse phase, or just in general. She also announced her upcoming 4 week challenge! Be one of the first to register HERE

This week Knica gets a little vulnerable with her listeners as she shares an important message she believes God needed you to hear today. Subscribe to the Sustainably Healthy Newsletter Follow Knica on Instagram Join the Sustainably Healthy Facebook Community

This week Knica discusses her thoughts when it comes to women in their 40s and 50s going through perimenopause/menopause and what to focus on if it is indeed your hormones standing in the way of you losing weight and becoming Sustainably Healthy. If you're interested in applying for my 90-Day Intensive Health and Life Coaching Program, please submit an application HERE and schedule your free Strategy Session

Are you ready for a reverse diet? Tune in to this week's episode where Knica shares how oto implement a reverse diet. Whether you're finishing up a fat loss phase or looking to maintain your hard-earned progress, this episode will equip you with the knowledge and tools you need to transition smoothly and maintain your results. Join us in the Sustainably Healthy Facebook Community Follow me on Instagram Apply for 1:1 Coaching

Do you hate tracking macros? Did it feel overwhelming or trigger a perfectionist mentality? If so, this episode is for you. We dive into why macro tracking gets a bad rap, and how to track the RIGHT WAY in order to achieve your fat loss goals without it triggering the all-or-nothing mentality. Join us in the Sustainably Healthy Community Learn about my 1:1 Nutrition Coaching program Follow me on Instagram

You voted! This week Knica talks about how to build healthy habits that last an letting go of habits that no longer serve you. Download the Sustainable Seven Habits Guide Join us in the Sustainably Healthy Community Follow @coach.knica.lee on Instagram Apply for 1:1 Coaching

This week Knica shares her thoughts on why it might be easier for men to lose weight than it is for women. She goes over what diets do to your metabolism and how to heal your metabolism from chronic dieting and stress. Join us in the Sustainably Healthy Community Click Here to apply for 1:1 coaching Follow me on Instagram

This week's episode is all about taking responsibility of our own actions. We may not always be in control of our initial thoughts, how we were raised, or our current circumstances, but we can always self reflect and take accountability of what we DO have control over. You don't want to miss this episode

This week, Knica talks about her thoughts behind her recent post about what you are doing that is probably holding you back from achieving your health and fitness goals. Check out my brand new guide: Seven Habits for Lasting Results Join us in the Sustainably Healthy Community Apply for 1:1 Nutrition Coaching Follow me on Instagram

On this episode, Knica shares tips on how she navigates social outings while prioritizing her health and fitness goals at the same time. She talks about setting boundaries with friends and family, what to eat before and during and event, and so much more! Catch the replay of How to Avoid Summer Setbacks Join us in the Sustainably Healthy Community Apply for 1:1 Nutrition Coaching