Talk Healthy To Me - Health, Wellness, & Life Tips for Millennials

SIGN UP FOR THE CONTENT THAT SELLS WAITLIST HERE!!!!Today's episode is dedicated to my all-time favorite platform - Instagram. It has so many different ways to serve your audience! I believe that it's the coolest tool for building and maintaining business relationships as well as attracting new clients. In 66th episode, I want to share my IG experience with you!Stay tuned to hear my tips on:How to create, valuable, educational and engaging contentWhich IG metrics will actually matter in 2020Importance of using simple languageMixed approach to your contentHow to grow both: your audience and your businessHow to speak with your possible or existing clientsWhy human connection is important also on IG!What is "mic drop" quotes and how to use themHow to use different IG tools in the most valuable wayHow to get new clients using the power of DMsHow to balance between entertainment and educationLet's connect! Get into my DMs - I'm @kristenkacinski! I want to get to know you! Join my Facebook group for more The Balanced Business Community | Millennial Online Coaches & EntrepreneursThis episode is sponsored by THE product that has helped my chronic pain and anxiety the most - SoulCBD! Click here to check 'em out, or send me a DM to ask your CBD questions :)

Dear Listener, In this Christmas episode, I want to encourage you to share your message online! Don't be afraid - your impact can be limitless!Stay tuned to hear my tips such as:Don't be afraid to share your voice!How to believe in your own messageHow to overcome a fear of showing up (and what will people think of you)How  to motivate yourself to stay consistentCelebrate your 2019 accomplishments!Take action against being mediocreAre we homies yet?? Did you like this episode? Send me a DM on IG to let me know, I'm @kristenkacinski!This episode is sponsored by THE product that has helped my chronic pain and anxiety the most - SoulCBD! Click here to check 'em out, or send me a DM to ask your CBD questions :)Until next week -- cheers!

In today's episode, Ciara Gigleux from ciaragigleux.co will share her inspiring story about escaping academia, starting her own copywriting coaching business and share some tips on how to master YOUR content copy (and not only)!Listen to learn about:how to truly speak to your ideal client;how to take your self out of "your copy";how to make your content resonate;how does it feel to quit your 9 to 5 job in order to follow your passion;how to stand out from the people in your business niche;importance of consistency, showing up and building trust;how to create a captivating copy;importance of the right language;how to leave your ego behind while writing a copy;Did you like this episode?? Send Ciara a quick DM on IG :)   Or check out her podcast, The Copy Coach Podcast!Are we homies yet?? Did you like this episode? Send me a DM on IG to let me know, I'm @kristenkacinski!This episode is sponsored by THE product that has helped my chronic pain and anxiety the most - SoulCBD! Click here to check 'em out, or send me a DM to ask your CBD questions :)Cheers,Kristen

In today's conversation with inspiring guest Victoria Evans we talk about the power of science-based intuitive eating, hidden issues behind eating disorders and positive thinking impact on personal businesses.Connect with Victoria on Instagram @victoriaevansofficial or on www.victoriaevansofficial.com. Or check out her podcast Weighing In On Happy!In this episode we discuss:How does brain work in a primitive fashionWhy our brain is trying to protect us and how to overcome thatWhat is actually hiding behind our body image issues/eating disordersVictoria's own coaching business storyThe negative and positive roles of social media in relation to body image and self-esteemWhat is hiding behind our obsessive usage of social mediaImportance of education and understanding WHY we are doing the things we are doingHow to make "wins" from the small thingsImportance of focusing on the positive in every area of your lifeHow to learn to take responsibility for our realityWhy is it so important to set boundariesDid you like this episode? Send me a DM on IG to let me know, I'm @kristenkacinski!This episode is sponsored by THE product that has helped my chronic pain and anxiety the most - SoulCBD! Click here to check 'em out, or send me a DM to ask your CBD questions :)Until next week -- cheers!Kristen

IG Stories are the NUMBER ONE marketing tool I use in my business. Listen to learn my pro tips for dominating on IG Stories!We talk about:Why you should post throughout the dayWhy you must engage with your current followersWhy you MUST put captions on all video stories from now until the end of timeHow speaking to ONE person creates a more powerful connection with the viewerHow & why you should involve your audience in your StoriesWhy you should use IG Stories to get engagement on other parts of your InstagramWhy consistency is SO importantHow to batch IG StoriesAre we homies yet?? Did you like this episode? Send me a DM on IG to let me know, I'm @kristenkacinski!This episode is sponsored by THE product that has helped my chronic pain and anxiety the most - SoulCBD! Click here to check 'em out, or send me a DM to ask your CBD questions!Cheers-Kristen

Carlee Myers is a stress management coach and founder of the Stress Less Space in Philadelphia. Today she talks us through nontraditional ways to manage stress because let's be real--bubble baths and meditation aren't working for most people in 2019!Listen in to learn:Carlee's personal background and how she got involved in the stress management fieldWhat the tops stressors are for men and womenHow "self care" goes beyond bubble baths...it also includes saying "no" and truly getting in touch with what you need and communicating what you needWhy people pleasing is causing you more stress and ruining your relationshipsHow to recognize stress even if you don't think you're stressedHow to ACTUALLY destress in 2019 - and choosing an activity that is personal to youHow needing to be busy all the time might be distracting you from some deeper feelings that need to be addressedWhat inspired her to open up a physical space where women can slow down and destressHow managing your stress allows you to be more present, more productive, more focused, and with more intention for your families and for your workWhy stress management is also SO important for entrepreneurs or anyone looking to level up their careerHow to accomplish your "someday" goals without letting all the stepsBy the way - are you local to the Philadelphia area and need to destress? Get your first session free (exclusive for podcast listeners!) at the Stress Less Space!If you are a fan of the show I LOVE it when you reach out to me on Instagram! Send me a DM or post your favorite quote on IG stories! I'm @kristenkacinski.This episode is sponsored by THE product that has helped my chronic pain and anxiety the most - SoulCBD! Click here to check 'em out, or send me a DM to ask your CBD questions!You can find the show notes at balancedbusinesspodcast.com!Until next week -Kristen

Health Coach Chelsea Uithoven (@brightlightchels) is a health and confidence coach and the creator of the Vibrancy Guide, a program for women who want to improve their confidence and mindset to take back control of their health.How her own health journey began with obsession, binging, and restrictionHow she's combining mindset and confidence work with health coaching to transform her clientsHow affirmations can help you shift your beliefs around body image or dietingHow thought loops are actually habit loopsHow to break the habit of binging How your brain on autopilot is sabotaging your healthHow knowing how your brain works can help you stop the binge cycleHow food and dating are relatedHow to deal with holiday eating peer pressureHow to prevent food guilt and overindulgingWhy celebrating your health milestones helps you stay the courseAre we homies yet?? Did you like this episode? Send me a DM on IG to let me know, I'm @kristenkacinski!This episode is sponsored by THE product that has helped my chronic pain and anxiety the most - SoulCBD! Click here to check 'em out, or send me a DM to ask your CBD questions!Cheers-Kristen

Today we're joined by Pascale Côté! She's a Digital Nomad coach and has personally lived the nomadic life for 6 years. Today she's teaching us all about how to create a location independent business!She's the host of the Freedom Seeker's podcast and you can learn more about her by heading to get-latitude.com!Did you like this episode?? Send her a quick DM on IG :)She shares with us:How she started her whole entrepreneur journey 6 years agoWhy she quit her job to protect her mental healthHow to handle fear when it comes to starting a business or quitting your jobWhy you can take your existing industry and make it location independent!Why you don't need a mind-blowing idea to make money onlineWhy you must start with your mindset before diving in to business or the nomadic lifestyleWhy being outside of your comfort zone is ESSENTIAL for growthWhy there's different ways to approach location independenceWhat struggles you might encounter moving abroadWhat it's like moving abroad with your partnerHow to establish boundaries in businessWhy routines keep you sane and productive as an entrepreneurHow to maintain relationships and keep loneliness at bay when traveling abroadAre we homies yet?? Did you like this episode? Send me a DM on IG to let me know, I'm @kristenkacinski!This episode is sponsored by THE product that has helped my chronic pain and anxiety the most - SoulCBD! Click here to check 'em out, or send me a DM to ask your CBD questions!Cheers-Kristen 

Today I'm joined by Monja of susslife.com. She's a mindset and content marketing coach with a mission to help early-stage content creators stay consistent, find their own confident voice and grow their online presence and opportunities. Give her a shout out on IG if you like this episode!In this episode you'll learn:Why if something is hard or uncomfortable, that doesn't mean it's out of alignmentWhy if something feels easy that means you're not necessarily uplevelingWhy if you're IN IT, it's really hard to see that you're self sabotogingWhy it is SO important to stick with ONE thing and see it through before adding anything elseWhy you must detach your self worth from the outcomeWhy anyone can learn and grow their skills - which means anyone can become successful!Why your thoughts aren't necessarily true and how to break negative thought patternsHow to CHOOSE a good mood first thing in the morningHow your identity impacts your behaviorWhy friends and family cannot replace a coach or therapistHow to deal with judgmental friends and family membersAre we homies yet?? Did you like this episode? Send me a DM on IG to let me know, I'm @kristenkacinski!This episode is sponsored by THE product that has helped my chronic pain and anxiety the most - SoulCBD! Click here to check 'em out, or send me a DM to ask your CBD questions!Cheers-Kristen

Today I'm teaching you some key mindset shifts on how to STOP the comparison game in business.We talk about:Why you must give yourself grace and respect the journey you're onHow, as Angie Lee would say, if it's possible for HER, it's possible for YOUWhy it's okay to stumble along the wayWhy comparison is SLOWING YOU DOWNWhy you might not even be READY to be a 6 or 7 figure entrepreneurAre we homies yet?? Did you like this episode? Send me a DM on IG to let me know, I'm @kristenkacinski!This episode is sponsored by THE product that has helped my chronic pain and anxiety the most - SoulCBD! Click here to check 'em out, or send me a DM to ask your CBD questions!Cheers-Kristen

Today I'm teaching you how I get sooo much stuff done with the same 24 hours each day that YOU have!I explain:Why you MUST just choose ONE major project in each season of your lifeHow to eliminate all distractions you possibly can and focus on one task at a timeWhy you should hide your phone to help you stay focusedWhy intermittent fasting can save you time, energy, and gives you mental clarity which helps you get more doneWhy you should batch smaller tasks together instead of allowing it to constantly interrupt your dayWhy you MUST outsource things that don’t matter!Are we homies yet?? Did you like this episode? Send me a DM on IG to let me know, I'm @kristenkacinski!This episode is sponsored by THE product that has helped my chronic pain and anxiety the most - SoulCBD! Click here to check 'em out, or send me a DM to ask your CBD questions!Cheers-Kristen

People like to learn from people that they like! Which means you don't have to be Tony Robbins or a PhD to become an expert online.Today you'll learn that:You--YES YOU--can be an expert online!Why people want to learn from someone like YOU versus someone who's higher up in their fieldWhy your life experiences ARE your expertiseHow to monetize your life lessonsThe BEST advice I've ever gotten when it comes to figuring out your nicheWhy becoming known for ONE thing actually creates more opportunities for yourself in the futureHow to communicate your expertise so people both know what you do AND want to buy from you!Need more help figuring out what your expertise is? Send me a DM on IG, I'm @kristenkacinski!This episode is sponsored by THE product that has helped my chronic pain and anxiety the most - SoulCBD! Click here to check 'em out, or send me a DM to ask your CBD questions!Cheers-Kristen

I'm BACK - with a REBRAND. Welcome to the Balanced Business Podcast.This week I give you tangible tips for how to quit your miserable 9 to 5 job and find (or create!) a career you love.Share this episode with all of your corporate hating friends -- they'll seriously appreciate it.And thanks for continuing to be a listener! Check out the show's website at balancedbusinesspodcast.com!This episode is sponsored by my 1:1 coaching program--send me a DM on IG if you want to learn more about working with me!Talk soon - FRIDAY to be exact!Kristen

HEYO!Hope you don't mind this INFORMAL podcast that I literally recorded 1 hour ago! Didn't get a chance to send to my editor because I just wanted to make sure I was in your ears this week!This week I'm sharing top resources and mindset shifts that took me from being a whiny butt in my therapist's office to being a confident AF entrepreneur who said BYE to her 9-to-5. Yup. You'll want to listen to this if you feel like you don't have your dream life and if you feel like it's unreachable. Other episodes mentioned in this podcast:E29 - Even Happy People Go To TherapyHey if you dig this episode, take a screenshot and post it up to your IG stories or share it with a friend! I would so appreciate it :DThis episode is sponsored by my favorite clean beauty brand, Beautycounter! Head on over to kristenlovesit.com to shop my favorites and send me a DM if you need help choosing a product!Check out the show notes at talkhealthytomepodcast.com.Until next week -- cheers!

Dr. Hanscom of backincontrol.com guests this week and shares incredible knowledge including:His own personal journey with chronic pain and chronic anxietyHow a sustained elevated levels of stress hormones affects every organ in the body negatively and can manifest as up to 33 different physical symptomsHow expressive writing is an incredibly powerful tool for managing anxiety, stress, and angerWhy he retired from his orthopedic spinal surgery practice after discovering noninvasive tools that were much more effective for chronic painWhy the data shows that surgery can actually induce chronic pain rather then reduce itWhy suppressing anxiety leads to physical symptomsHow acute pain and chronic pain are experienced in different parts of the brain and why this is key for relieving chronic painWhy chronic pain circuits are permanent circuits in the brain and how to get relief in this situationWhy "degenerative disk disease" is actually a normally aging spine and is not the source of painWhy even if you move forward with expressive writing without "believing" in it you can still experience positive resultsWhy sleep affects chronic pain and may even be a cause of chronic painWhy everyone will experience anxiety and why everyone needs to manage their anxiety to avoid negative health outcomesWhy suppressing anxiety makes the problem worseWhy thoughts can create a stress response even if there's no real dangerAnd therefore why you should learn how to separate from your thoughts to reduce your stress chemical responseWhy mindfulness and meditation can help drop the stress chemicalsWhy talking about your chronic pain or trying to fix it can actually prolong your sufferingHey if you dig this episode, take a screenshot and post it up to your IG stories or share it with a friend! I would so appreciate it :DThis episode is sponsored by my favorite clean beauty brand, Beautycounter! Head on over to kristenlovesit.com to shop my favorites and send me a DM if you need help choosing a product!Check out the show notes at talkhealthytomepodcast.com.Until next week -- cheers!  

Logan Orihuela teaches us why mindset is a KEY element in fitness and health and how it doesn't matter how we are on the outside--if we don't have self trust and self love we will forever be unhappy with our bodies. We talk about: How she didn't really have any health and wellness mentors growing up and she had to figure her health journey out on her own How she started working with Beachbody to get her health on track How a lack of awareness of what it means to live healthfully can hold you back in your own health journey Once you gain the awareness, how you can get held back by your own fear of failure or sense that you can't really make improvements Why you must start to work on your mindset before any physical change because otherwise the physical will never be enough How our parents or friends can significantly impact our health journeys Why health and fitness should never be something to feel guilt over and how to shift your perspective to one of love and gratitude for the body you have Why the words we use about our bodies or about how we eat can have a powerful impact on our subconscious mind How to learn to love the body you have now even if you're working toward specific fitness or health goals How to build body confidence today Hey if you dig this episode, take a screenshot and post it up to your IG stories or share it with a friend! I would so appreciate it :D This episode is sponsored by my favorite clean beauty brand, Beautycounter! Head on over to kristenlovesit.com to shop my favorites and send me a DM if you need help choosing a product! Check out the show notes at talkhealthytomepodcast.com. Until next week -- cheers!

This week I'm giving you some of my top strategies for building your confidence. If you want to have a successful life you need confidence! Today I walk you through: Why confidence opens up your world to new possiblities How to improve your social confidence, intellectual confidence, and ability confidence How to assess your confidence levels How to start slowly improving your confidence The top mindset shift to make in social situations to help you be more confident How to find confidence by reflecting on something you've already been through Why the things we fear are so much worse in our head versus reality Why taking care of yourself and your appearance can help your confidence Why you should remember that everyone else is much more concerned with their own stuff versus paying attention to what you're doing! By the way - if you liked this episode, you might also like this one where I help you stop caring about what other's think of you! Hey if you dig this episode, take a screenshot and post it up to your IG stories or share it with a friend! I would so appreciate it :D This episode is sponsored by my favorite clean beauty brand, Beautycounter! Head on over to kristenlovesit.com to shop my favorites and send me a DM if you need help choosing a product! Check out the show notes at talkhealthytomepodcast.com. Until next week -- cheers!

Hopefully you never have to consciously end a friendship. Hopefully all the toxic friends in your life have faded away. But chances are you'll probably realize at some point or another that certain friendships aren't making you happier--in fact, they're messing with your happiness. Listen in for questions you should ask yourself to determine if it's time to end a friendship, such as: Is the friendship one-sided? Do you no longer have stuff to talk about? Do they create unnecessary drama? Do they make you feel bad more often then good? How would you feel if you weren't friends with this person? Does this friend actually want you to be happy? Is this friend supportive of you and your goals? Is this friend insecure? Are you simply hanging on to them for history or because they actually add something positive to your life? You'll also learn how to approach ending it if you know it's time to cut the cord. By the way - if you liked this episode, you might also like this one where I help you stop caring about what other's think of you! Hey if you dig this episode, take a screenshot and post it up to your IG stories or share it with a friend! I would so appreciate it :D This episode is sponsored by my favorite clean beauty brand, Beautycounter! Head on over to kristenlovesit.com to shop my favorites and send me a DM if you need help choosing a product! Check out the show notes at talkhealthytomepodcast.com. Until next week -- cheers!

I'm generally a fan of taking a food first approach to nutrition, but the fact is we do need some supplementation if we truly want to optimize our health. This week I brought back Jaime Coffey Martinez, RD of nutritionCPR.com to tell us all about supplements! Jaime Martinez, RD explains: We should move away from the standard American diet in order to ensure optimal nutrient absorption from food Why certain vitamins CANNOT be absorbed without fat in your diet How color of foods can inform their beneficial role in the body Why even if you're the BEST eater on the planet you should still consider supplementation to cover your bases Why fruits and vegetables today are actually depleted of nutrients How to get the maximum nutrient content from fresh or frozen vegetables What symptoms indicate nutrient deficincies What risk factors contribute to you potentially having issues with nutrient absorption Why the RDA or RDI numbers on supplement labels aren't necessarily calculated for optimal health Why your doctor might not know if you're suboptimal on a nutrient (even if you're within the reference range) How often to test your nutrient levels How to source quality and safe vitamins If you want to learn more about Jaime, check her out at nutritionCPR.com or on Facebook, Twitter, or Instagram! Hey if you dig this episode, take a screenshot and post it up to your IG stories or share it with a friend! I would so appreciate it :D This episode is sponsored by my 1:1 online business coaching program. To learn more about working with me, head on over to my main website or simply send me a DM and ask about 1:1 coaching! Check out the show notes at talkhealthytomepodcast.com. Until next week -- cheers!

Adrenal fatigue can be caused by: Stress and chronic stress Environmental toxins Emotional trauma Lack of sleep Overexercising Drug & alcohol abuse Poor diet Chronic fatigue is classified by: Poor immunity Hormonal imbalances Frequent infections Yeast overgrowth Feeling chronically tired In order to start healing from these conditions, it is recommended that you: Avoid caffeine, sugar, excess carbohydrates, hydrogenated oils, processed foods If you want to take a deep dive into nutrition, check out Deep Nutrition or The Big Fat Surprise Adding supportive foods such as adaptogens, which help the body cope with stress better Such as Maca, mushroom blends, and ginseng Improve your body's ability to detoxify and remove toxins from your home Adding in supplements such as omega-3s, magnesiums, and B vitamins, especially B-12 (I like Pure Vitamin Club!), Vitamin C, and Vitamin D3, Zinc Limiting stress or finding better ways to deal with stress Exercising in a healthy way Getting quality sleep Prioritize relaxation Prioritize physical touch Hey if you dig this episode, take a screenshot and post it up to your IG stories or share it with a friend! I would so appreciate it :D This episode is sponsored by my 1:1 online business coaching program. To learn more about working with me, head on over to my main website or simply send me a DM and ask about 1:1 coaching! Check out the show notes at talkhealthytomepodcast.com. Until next week -- cheers!

You might want to quit caffeine to improve your sleep quality or reduce your anxiety. Or you might just want to do a caffeine "reset" to reduce your tolerance so you don't need as much to get the same kick! Either way, this episode will help you quit caffeine without hating your life! We talk about: Reasons why you might want to quit caffeine (even just temporarily) The amount of caffeine in common beverages (click here for a full list) Why you should pick a relaxing weekend or a vacation to start your caffeine detox Pick a healthier habit substitute or slowly wean yourself off Why you should take it one day at a time Why it's okay to stay at the same level for a few days before reducing further What kinds of symptoms you might feel with caffeine withdrawal Why it's important to stay hydrated and take electroylytes (I like Pure Vitamin Club Ultra Salt) Why you might experience more hunger in the morning Things you can try if you hit an afternoon slump Hey if you dig this episode, take a screenshot and post it up to your IG stories or share it with a friend! I would so appreciate it :D This episode is sponsored by my 1:1 online business coaching program. To learn more about working with me, head on over to my main website or simply send me a DM and ask about 1:1 coaching! Check out the show notes at talkhealthytomepodcast.com. Until next week -- cheers!

I don't think there's anything more uncomfortable than being super bloated. The thing is there's like a million and a half things that could be contributing to your bloating, so you really need to take a multifactorial approach! Listen in as I give you tips for how to beat the bloat naturally by: Assessing your macros and how often you're eating Trying intermittent fasting (learn more at dietdoctor.com!) Identify bloat-inducing foods and consider removing them from your diet Staying hydrated with still water and electrolytes (I like Pure Vitamin Club!) Keeping a regular exercise routine Probiotics and Prebiotics - I like Klaire Labs Digestive enzymes and bile salts can also be used temporarily, but I recommend working with a functional or integrative physician or nutritionist before implementing this Improving your sleep quality (here's a recent episode I did on sleep hacks!) Improving your stress management (here's a recent episode I did with a stress management coach!) Cooking vegetables instead of eating raw Adding in digestion supportive foods such as fresh ginger, dandelion and fennel Hey if you dig this episode, take a screenshot and post it up to your IG stories or share it with a friend! I would so appreciate it :D This episode is sponsored by my 1:1 online business coaching program. To learn more about working with me, head on over to my main website or simply send me a DM and ask about 1:1 coaching! Check out the show notes at talkhealthytomepodcast.com. Until next week -- cheers!

Listen in to understand why these questions might help you shift negative thought patterns: Would I speak to a small child the same way I'm speaking to myself right now? Would the person I aspire to be speak to themselves this way? What would the person I aspire to be do? Is this thought really true or is this just my brain trying to look for the worst case scenario? Can I challenge this thought? Can I prove this thought is incorrect? Did someone else influence these thoughts? Or are these thoughts really my own? And also learn how to move past beating yourself up by asking yourself: What can I do just for pure joy today? What do I love or appreciate about myself? What have I accomplished that makes me feel good? Hey if you dig this episode, take a screenshot and post it up to your IG stories or share it with a friend! I would so appreciate it :D This episode is sponsored by my 1:1 online business coaching program. To learn more about working with me, head on over to my main website or simply send me a DM and ask about 1:1 coaching! Check out the show notes at talkhealthytomepodcast.com. Until next week -- cheers!

This week I give you tips and strategies for getting back the joy and fun you used to feel (or maybe never felt!) with exercise. Listen in if you're in an exercise slump or feel like exercise has become more of an obligation! We cover: Why taking a break may be needed Why you MUST add variety, whether it's changing the location, time of day, type of workout, playlist, teacher, etc. Why working out with a friend or significant other might help you get back to a playful place with exercise even if you secretly prefer working out alone Why you should game-ify your workout and how to do it Why you should reflect on how you feel after a workout to become more aware of your exercise journey so you notice improvements more readily and also can feel when it might be time for a break Hey if you dig this episode, take a screenshot and post it up to your IG stories or share it with a friend! I would so appreciate it :D This episode is sponsored by my 1:1 online business coaching program. To learn more about working with me, head on over to my main website here or simply send me a DM and ask about 1:1 coaching! Check out the show notes at talkhealthytomepodcast.com. Until next week -- cheers!

Motivation is a spontaneous and fleeting feeling. Which means it is unpredictable and doesn't last a very long time. So how the flip are we supposed to stay motivated?! Listen in as I talk about how you can develop a different, more important skill that will help you stay the course with your big exciting goals! We talk about: Why you need a WHY that is POWERFUL Why your WHY should be bigger than yourself How knowing and understanding your weaknesses and temptations can help you stay the course The importance of consistent daily practice Why we are all actually small children and need rewards along the way to keep working toward our goals Why you must SPICE UP YOUR LIFE Why you might need a break from technology Hey if you dig this episode, take a screenshot and post it up to your IG stories or share it with a friend! I would so appreciate it :D This episode is sponsored by my 1:1 online business coaching program. To learn more about working with me, head on over to my main website here or simply send me a DM and ask about 1:1 coaching! Check out the show notes at talkhealthytomepodcast.com. Until next week -- cheers!

Your energy is your most valuable and perhaps scarcest resource! Listen in for tips on how to better manage your energy so you can show up as your best self. Whether you're an entrepreneur, a parent, or just plain trying to get your ish together, this episode will help you learn strategies for managing your energy! We talk about mindset shifts such as: Why first and foremost you must know your priorities Why overcommitting will backfire and crush your energy How people can steal your energy How situations can steal your energy How taking action toward a larger goal can give you energy, even before you achieve it! As well as physical shifts such as: Prioritizing sleep (check out this episode for help with this!) How even if you don't have tons of energy to start, doing physical activity will actually give you energy! Why you should take a hard look at your diet if you feel like you're getting tons of energy slumps throughout the day The importance of taking some time to unplug Thanks for tuning in. By the way - are you listening to this podcast right now and thinking to yourself "my job is destroying my energy"? I now offer 1:1 coaching for millennials who want to start their own side hustle coaching business so they can quit their soul crushing corporate jobs! Learn more by sending me a DM on instagram or check out the info page here! The website for this podcast is www.talkhealthytomepodcast.com. Until next week -- cheers!

Carlee Myers is a stress management coach and founder of the Stress Less Space in Philadelphia. Today she talks us through nontraditional ways to manage stress because let's be real--bubble baths and meditation aren't working for most people in 2019! Listen in to learn: Carlee's personal background and how she got involved in the stress management field What the tops stressors are for men and women How "self care" goes beyond bubble baths...it also includes saying "no" and truly getting in touch with what you need and communicating what you need Why people pleasing is causing you more stress and ruining your relationships How to recognize stress even if you don't think you're stressed How to ACTUALLY destress in 2019 - and choosing an activity that is personal to you How needing to be busy all the time might be distracting you from some deeper feelings that need to be addressed What inspired her to open up a physical space where women can slow down and destress How managing your stress allows you to be more present, more productive, more focused, and with more intention for your families and for your work Why stress management is also SO important for entrepreneurs or anyone looking to level up their career How to accomplish your "someday" goals without letting all the steps By the way - are you local to the Philadelphia area and need to destress? Get your first session free (exclusive for podcast listeners!) at the Stress Less Space! If you are a fan of the show I LOVE it when you reach out to me on instagram! Send me a DM or post your favorite quote on IG stories! I'm @kristenkacinski. You can find the show notes at talkhealthytomepodcast.com and if you want to learn more about my 1:1 business coaching services, check out my main website at kristenkacinski.com! Until next week - Kristen

Therapy is a 1 hour session completely dedicated to YOU. I believe anyone with a brain can benefit from therapy. We spend so much time on our physical health - when was the last time you actually prioritized your mental health? Therapy can enable you to: Build your confidence Build loving acceptance of yourself Forgive yourself when you make mistakes Become more empathetic Become more kind Deal with everyday nuisances with more grace Socialize negative thoughts and realize they have no power Socialize fears and overcome them Get unstuck if you're unhappy or unsatisfied with your life Resources From This Episode: TalkSpace Psychology Today This episode is brought to you by my FAVORITE clean beauty brand (one I've been obsessed with for over 2 years): Beautycounter! Check out my favorite products HERE. Thanks for tuning in! If you liked this episode, send it to a friend who's been curious about therapy! Better yet, post to your insta stories and tag me @kristenkacinski so I see that you liked it! Visit the podcast webiste at talkhealthytomepodcast.com or check out my main website at kristenkacinski.com for my blog, coaching, and other resources! LOVE YOU -Kristen

How to get over what other people think of you. In today's podcast, I outline the action steps for getting past this roadblock so you can finally start going for the goals that are important to YOU--and no one else. We talk about: Why you MUST define your top 3 priorities and weigh EVERY decision against them How identifying WHO you're worried about judging you could help you overcome the worry of what they think Why it might be a good idea to hold your goals closer to the chest with your closest loved ones, if you worry about what THEY think How to STOP asking for permission and start forging your own path Why thinking through the consequences of what someone might think can actually free you from this fear Why EVERY decision you make affects your future and why worrying about what someone thinks can prevent you from reaching your full potential How you can establish boundaries WITHOUT being a jerk Thanks for tuning in. I would love to know your feedback! You know what would be super cool is if you took a screenshot of this podcast and then posted in your IG stories with your favorite quote or a question you have! Make sure you tag me @kristenkacinski so I get notified when you post :D The website for this podcast is www.talkhealthytomepodcast.com. Until next week -- cheers!

First and foremost, I think the smartest way to approach losing excess belly fat is to come at it from a health-minded standpoint versus a vanity standpoint. It's totally okay to be vain, I certainly am too, but try to reframe your goals to focus on improving your health versus looking like a supermodel. And there's a few reasons why. First and foremost, it means you won't run yourself ragged in the gym or restrict your diet so heavily that you develop orthorexia or other unhealthy mindsets around food. The other reason is if you actually prioritize healing your ENERGY and how you FEEL and your overall health, you'll likely end up getting better results than you ever could if you simply focused on your measurements or your weight. The main cause of excess belly fat or bloating really comes down to inflammation. There's multiple causes of inflammation, including: Food intolerances Drug interactions Hormonal imbalances Poor Diet Poor Stress Management Vitamin Deficiencies Dehydration Environmental Toxins Infections Lack of Sleep Lack of Exercise Too much alcohol You get the picture! A LOT of things can contribute to you holding on to excess belly fat. And exercise and diet are only a TINY piece of the puzzle. So what should you start with? Probably the easiest and also the most impactful thing you can do is to try to get more restful sleep and enough sleep. Sleep reduces the overall load of stress on your body, it allows your body to go through healing processes, it gives you energy for exercise, and gives you mental clarity so you can make better decisions with respect to your health. (THIS episode tells you how to improve your sleep by improving your sleep routine!) The next thing to focus on is your diet. If you eat poor quality food, you are practically guaranteed to have inflammation in your body. Think of a car. If you had a Lamborghini sports car, would you put low quality gasoline in it? Or would you put the top of the line, premium gas in it? Same thing is true of your diet! Quality matters. Treat yourself like a Lamborghini instead of a beat-up 2001 Toyota Corolla. Food's main purpose is NOT pleasure. It IS pleasurable, but food's MAIN purpose is FUEL. And if you don't fuel your body with quality food, you will have inflammation. A great resource for you if you have NO CLUE about nutrition is dietdoctor.com. Next thing to focus on is stress management. It doesn't matter how much sleep you get, how good you eat, how much you exercise--if you're still stressed, you will still have trouble losing excess fat. Some ideas for stress management: Meditation or moving meditation - like doing a yoga workout without music or noise Reading a book Cuddling with a pet Journaling or drawing Going for a walk outside without your phone (or on airplane mode) Another thing to pay attention to is overdoing your exercise routine. Too much exercise causes diminishing returns to the exercise, and also if you are overdoing exercise your body is under a lot of stress and you can actually GAIN more body fat due to the overload of oxidative stress. Some things to consider: Duration Intensity Frequency Are you spending over an hour everyday exercising? About an hour per day is great, but if you get too close to 2 hours that might be too much for daily workouts. Also pay attention to intensity and include lower intensity movement in your exercise routine. You're not supposed to do 2 hours of cardio daily, 6 days a week. That's too much! Finally, consider the frequency of your workouts. If you're doing high intensity exercise for a long duration, make sure you're spacing it out with lower intensity movement and not doing tons of back to back intense workouts! We were not meant to exercise a million miles an hour for 3 hours every single day. There IS such a thing as too much exercise, and too much can cause more stress on your body (and potential for elevated cortisol) which could ultimately lead to you having trouble losing body fat. Now, if you've checked ALL the boxes I've discussed up until this point, and you still don't have the flat abs you want, now it might be time to consider what TYPES of core exercises you're doing. Most people do a great job working their obliques and their rectus abdominis, but do not do a very good job at working their transverse abdominis. This article explains the transverse abdominis in detail, but essentially this muscle works to support the back, internal organs, and also has a corset-like effect on the core, meaning flat abs are easier to attain when you are effectively working the transverse abdominis. Here's a video that shows you an exercise you can do in order to improve your transverse abs muscle tone and strength. Ultimately, if you're dealing with something like low back pain or diastisis recti, you should consider working with a physical therapist to help you access these deeper muscles. Thanks for tuning in. I would love to know your feedback! You know what would be super cool is if you took a screenshot of this podcast and then posted in your IG stories with your favorite quote or a question you have! Make sure you tag me @kristenkacinski so I get notified when you post :D The website for this podcast is www.talkhealthytomepodcast.com. Until next week -- cheers!

This week we talk with Jenn Malecha of wholistichealthboss.com, a functional nutrition diagnostic practitioner. She tells us about her personally health journey, including: Her personal weight loss struggles and the struggles her personal training clients' weight loss struggles Her low energy levels despite tons of caffeine Developing seasonal allergies as an adult when she had never had them before Skin cancer at the age of 26 Chronic migraines Mid-back pain Jenn then learned about Functional Nutrition Diagnostic training and was able to uncover the bigger picture of why she was experiencing so many health problems and was able to restore her health. (Psst--by the way, if you want MORE support from Jenn she has a FREE 21 day program that helps you identify why you're feeling fat, sick and tired and how to fix it! Just go to wholistichealthboss.com/talkhealthy to access it!) After receiving her training, she then experienced another health setback when she encountered toxic mold in her home and developed Hashimoto's disease as well as estrogen dominance. Today on the show she gives us actionable strategies for cleaning up your environment and optimizing your body's natural detoxification processes. Jenn teaches us how many of us may not even realize we could be feeling better. We discuss: How you can be dull to inflammatory foods effects--and why it might be a good idea to test removing certain foods from your diet temporarily to determine if they are causing you to feel bad Mind-body awareness with respect to health How environmental toxins affect your health & how to start eliminating them How to enhance your body's natural detoxification processes Eliminating Toxins - The Problem With Plastic Plastic contains Endocrine Disrupting Chemicals (EDCs) which negatively impact hormonal balances Since plastic is ubiquitous, Jenn recommends focusing on removing plastic from your consummable goods (food containers, drink containers) Use glass or stainless steel for all consumables Especially when using essential oils - use ONLY glass Eliminating Toxins in Your Food Eating organic when possible - referencing the Dirty Dozen and the Clean Fifteen to determine which foods to prioritize buying organic Meat - USDA organic or Certified Organic, Locally raised or pastured grass-fed and grass-finished beef, antibiotic and hormone free Processed foods - avoid as much as possible since there's higher likelihood that toxins will be added in the processing (including artificial colors and preservatives) Eliminating Toxins in Your Water Water can be contaminated with parasites, chemicals, or even pharmaceuticals that were flushed down the toilet EWG.org offers a searchable guide that will inform you WHAT you need to filter out of your water There's no perfect water filter unfortunately, so it's recommended you test or use the EWG guide to determine which filtration system you need Becoming aware of the different ways we use water, including in the shower, while we cook, we drink it, we wash our hands with it Consider getting a shower water filter - no handyman needed for that If you own your home, consider a whole home water filtration system Cooking Utensils Replacing Teflon or nonstick pans with stainless steel or cast iron To learn more about Teflon - watch the documentary "The Devil We Know" on Netflix Support Detoxification and Moving Lymphatic Fluid Exercise - assists in moving lymphatic fluid We eliminate toxins with sweat, stool, and urine Ensure you're experiencing a bowel movement at least once a day Infrared sauna Dry body brushing Castor oil packs (this article explains!) Thanks for tuning in. I would love to know your feedback! You know what would be super cool is if you took a screenshot of this podcast and then posted in your IG stories with your favorite quote or a question you have! Make sure you tag me @kristenkacinski so I get notified when you post :D The website for this podcast is www.talkhealthytomepodcast.com. Until next week -- cheers!

Tanya Howell joins us today to educate us on the difference between CBD oil and Copaiba--both of which interact with the endocannabinoid system and could help with anxiety, insomnia, pain, and more. Listen in as we discuss: What's the difference between CBD oil and Copaiba oil? Both interact with the endocannabinoid system Cannabinoid recepters are found in the brain, organs, and tissues There are 2 types of cannabinoid recepters: CB1 and CB2 For CB2 specifically, research shows that substances that target the CB2 receptor of the endocannabinoid system may help with anxiety and depression. Cannabinoids include: Cannabidiol (CBD), THC, Beta-carlophylyne (BCP) BCP acts as a cannabinoid, and can interact with the CB2 receptors BCP is predominately found in Copaiba oil BCP is found in very high amounts in Copaiba - up to 60% CBD and THC only contain 5-35% of BCP CBD oil indirectly interacts with CB2 recepters Copaiba directly interacts with CB2 recepters Copaiba does not contain any trace amounts of THC, whereas CBD sometimes can (meaning you run the risk of failing a drug test) Copaiba helps with the nervous system, the brain, has a soothing effect on areas where you are experiencing inflammation, pain, or the skin. How to administer Copaiba including topically, internally, sublingually Ensure you get Certified Pure Therapeutic Grade from a reputable company that undergoes rigorous testing (Tanya recommends doTERRA) If you want to learn more about Copaiba or essential oils, reach out to Tanya on instagram at @heart.driven.healthmaker. Thanks for tuning in. I would love to know your feedback! You know what would be super cool is if you took a screenshot of this podcast and then posted in your IG stories with your favorite quote or a question you have! Make sure you tag me @kristenkacinski so I get notified when you post :D Did you know I'm also doing long form video on IGTV plus a whole bunch of other cool things on Instagram? Check me out at www.instagram.com/kristenkacinski! The website for this podcast is now www.talkhealthytomepodcast.com. Until next week -- cheers!

Why is it so hard to make friends post-grad? I remember really struggling with this a few years ago and not really finding anything on the internet that gave me meaningful advice about this problem. I even saw a therapist who really wasn't very helpful (since then, I've switched therapists). These are the strategies that actually helped me make new friends after relocating to Philadelphia. For one, you must have the right mindset to attract new friends. When I first moved to Philly, I considered it temporary because in the back of my mind I knew it was a 3 year commitment. But because I considered it temporary, I'm certain I was putting off a vibe that I didn't want to make meaningful friendships (and therefore did not). If you're in the wrong mindset, people can pick up on something intangible that is off about you. Once I started to think of Philly as home, that's when I finally started to make new friends. So make sure your mindset is open and that you consider your new home one in which you will put down roots (even if you know you may relocate again)! These are some of the best ways to meet new people: Join a pre-built community such as: A fitness community like a run club or yoga studio A sports league or trivia league or some other sort of team or club A church If you're at a loss of what community to join--try getting a second part time job or even volunteer in a field you are passionate about Join extracurricular activities or special projects at work that would expose you to more people besides your main team Once you start to meet new people, use these strategies to turn acquaintances into friends: Be the coordinator. Set up the activity that will get you with a potential friend or friends outside of where you met them. Make the other person feel comfortable. Ask questions and really listen. Ask thoughtful follow up questions. Not like an interrogation, but let them do as much of the talking as they feel comfortable doing. Be consistent in setting up "friend dates" with your chosen acquaintance. You must continue to cultivate the friendship! Right now it's tiny little sprout and you want it to become a big beautiful garden--so you must continue to feed and water and care for it! If THEY start to invite you to things, try to say yes as often as you possibly can. If you say no even once, they are less likely to invite you next time. If you can't go, make sure you suggest an alternative date when you say you can't go. Be patient. It can take much longer than you think to make new friends. Don't get discouraged--it will happen. Understand that it's pretty rare to have a big friendship squad in adulthood. You're more likely to have more individual friendships than to have a squad of 10 friends that hangs out every weekend because frankly, most adults ain't got time for that! Don't try to force disparate friendships to come together into a big friendship squad. You're not failing at friendship if you have a few individual friendships. Thanks for tuning in. I would love to know your feedback! You know what would be super cool is if you took a screenshot of this podcast and then posted in your IG stories with your favorite quote or a question you have! Make sure you tag me @kristenkacinski so I get notified when you post :D Did you know I'm also doing long form video on IGTV plus a whole bunch of other cool things on Instagram? Check me out at www.instagram.com/kristenkacinski! The website for this podcast is now www.talkhealthytomepodcast.com. Until next week -- cheers!

Mindfulness with fitness is powerful. Some of the reasons you might want to try being more mindful with your fitness is because you can: Meditate without actually having to meditate Develop better form Improve your body awareness Potentially achieve better physical results Enhance the mental effects of exercise - more pronounced joy or "runner's high" after a workout Achieve post-workout mental clarity In order to be more mindful, you MUST have a plan for every workout. You should plan: The type of equipment you will use How long you will use it What exercise you will do What playlist or podcast you will listen to What outfit you're going to wear Even if you are doing a class where the format is decided for you, you should at least have an intention or goal for that class. Which brings me to my next tip: have a goal for every workout you do. Ideally, make goals that don't relate to calorie burn. Calorie burn is pretty unimportant for overall health and weight loss. If you've followed the podcast a while you know that hormones and inflammation play a much larger role in weight gain or loss than do calories. Besides that, "burn 500 calories" isn't a very mindful or even meaningful goal. Do you feel differently if you burn 450 versus 500 calories? No, not really. Do you feel differently if today you can do 5 more pushups then you could last week? YES--you do. You feel stronger. You feel accomplished. You feel like you're moving the needle! To form a more mindful goal, think of your goals as fitting into these categories: What do you want to feel? How long do you want to workout? What do you want to do differently? Another way to achieve more mindfulness during your workouts, if it's safe for the type of workout you're doing, try closing your eyes to help you tune out the outside world. Other people in the gym or in class are a huge distraction Try to stop paying attention to others in the gym; stop playing the comparison game or trying to compete. Fitness should not be a competition because everyone has different abilities. Fitness is a journey; it ebbs and flows and no one is on the same journey. Another great way to get more meditative benefits from exercise is to try to exercise in nature without distractions like music or a podcast to help you get more in tune with your body. Your body tells you what you need to know if you simply listen. Removing distractions while exercising can help you listen to the subtle cues your body makes to help you make more informed decisions about your workout in the moment. To cultivate mindfulness during your workout, also make sure you give yourself plenty of time to exercise. If your goal is to run for 45 minutes, don't leave 45 minutes before you're supposed to be in the shower. Give yourself at least an additional 15 minutes in case you run further, get stuck at a light, or are slower this time around. Being rushed means you can't stay focused on anything except the clock--so make sure you have plenty of time to finish your workout. Finally, reflect on what you felt. Take 2 minutes after your workout to write down what you felt, what you might change next time, what you might keep the same next time. It can be simple and concise. Because if you never keep a log of how you feel or what you would change, you won't know what to change. If you want to really move the needle with your fitness, keeping a daily log is a smart strategy to help you make informed decisions that WILL move the needle. Thanks for tuning in. I would love to know your feedback! You know what would be super cool is if you took a screenshot of this podcast and then posted in your IG stories with your favorite quote or a question you have! Make sure you tag me @kristenkacinski so I get notified when you post :D Did you know I'm also doing long form video on IGTV plus a whole bunch of other cool things on Instagram? Check me out at www.instagram.com/kristenkacinski! The website for this podcast is now www.talkhealthytomepodcast.com. Until next week -- cheers!

Why should you surround yourself with positive people? What you surround yourself with is what you become. If you surround yourself with positive thinking people, you start thinking the same way. If you surround yourself with goal-oriented people who think anything is possible, you start to believe in yourself and your goals much more. Positive people don't put you down. Positive people don't make you feel inferior. Positive people build you up. How to attract positive people to you: Be unapologetically the best version of yourself Be the positive person yourself: spread kindness and gratitude in your daily life Spend time doing activities that are more positive for your life like exercise, volunteering, something that fills you up Stop negative behaviors like gossip, guilt-tripping, manipulation, and any other negative behaviors that turn people off (for more on this, see last week's episode!) Be the coordinator! Make the effort. If you don't try to set up a coffee date, you're never going to have a coffee date with your dream friends or mentors Eliminate negative influences including negative people, negative influences on social media, anything that causes you to have negative thoughts Ask thoughtful questions and show genuine interest. Think of yourself as an interviewer. Be a good listener and take the focus off yourself. Continue to prioritize your mental wellbeing with activities like meditating, yoga, therapy, journaling And if you want a little more help cultivating a positive mindset, I encourage you to check out my brand new mini course at www.7daymindsetchallenge.com ! It's my new 7 day program coaching you through quick daily challenges that help you achieve a more positive mindset! Thanks for tuning in. I would love to know your feedback! You know what would be super cool is if you took a screenshot of this podcast and then posted in your IG stories with your favorite quote or a question you have! Make sure you tag me @kristenkacinski so I get notified when you post :D Did you know I'm also doing long form video on IGTV plus a whole bunch of other cool things on Instagram? Check me out at www.instagram.com/kristenkacinski! The website for this podcast is now www.talkhealthytomepodcast.com. Until next week -- cheers!

Negative people can have a massive impact on your mindset. They can affect: How confident you are How content you are with your life What you believe you're capable of Your own thought patterns Your optimism; they can turn you into more of a pessimist Your willingness to take action to improve your life Negative people are important to identify and distance yourself from if you're trying to live a happier, healthier, more confident and fulfilling life. There are many different types of negative people. This list captures many of the top types of negative people you should be aware of: The Constant Worrier - they believe that everything that can go wrong will go wrong. And they often become a self-fulfilling prophecy, because all that worry shakes their confidence and causes them to make poor decisions. The Unsolicited Advise-Giver - they tell you what to do with your life, and often in a way that diminishes your confidence. They tell you what you can and can't do in life. They put down your dreams or goals. The Secretive Manipulator - they intentionally are secretive or gossipy in order to gain power. They often speak negatively about someone you are close to or gossip about mutual friends. The Complainer & Excuse Maker - they never take responsibility for anything bad that happens to them. They are unwilling to change in order to improve their situation; they just want to complain about it. The Obstacle-Oriented Thinker - they let obstacles prevent them from accomplishing anything. Instead of trying new strategies or thinking through possible solutions, they let obstacles stop them from moving forward. The Disrespectful Passive-Aggressor - they say things thinly veiled as being cordial or positive, when really the underlying meaning is meant to put you down. They might also outright disrespect you by interrupting you, ignoring you, or belittling you, The Gaslighter - they make you doubt your own perception, memories, or reality. They frame accusations as a show of love, while putting you down at the same time. They tell stories that don't make sense but are so confident and manipulative that you start to question if in fact it does make sense. The Guilt Giver - they use guilt to control you. If you question the way you are being treated or disagree with them or don't do something they want you to do, they list out all the things they've done for you to try to guilt you into doing what they want. Or they play the victim role to guilt you into doing what they want. The Discounter - they don't take your life seriously or belittle your problems as compared to theirs. They say you're making mountains out of molehills, and not in a tough love kind of way but in a way that makes you feel like they don't care about you. The Taker (And Anti-Giver) - they are unwilling to compromise. They treat you as secondary, it's all about them, there's no give-and-take with them. It's their way or the highway. Listen in for strategies on how to deal with these negative personalities and distance yourself from them! Thanks for tuning in. I would love to know your feedback! You know what would be super cool is if you took a screenshot of this podcast and then posted in your IG stories with your favorite quote or a question you have! Make sure you tag me @kristenkacinski so I get notified when you post :D Did you know I'm also doing long form video on IGTV plus a whole bunch of other cool things on Instagram? Check me out at www.instagram.com/kristenkacinski! The website for this podcast is now www.talkhealthytomepodcast.com. Until next week -- cheers!

As a lifelong insomniac, sleep has been a constant struggle for me and as an adult, it only got worse. Even more importantly, sleep has more impact than diet AND exercise on overall health! Listen for my best strategies so YOU can get better sleep. And by the way - they're realistic even for the digital age! Here's what has worked for me to ensure I get better sleep: Screen protectors that block blue light (I like EyeJust) Set your device to Do Not Disturb at least 30 minutes before bed Prep for the morning the night before so you don't have to think about what you have to do in the morning White noise machine or white noise app (I use Rain Rain) Establish a calming nightly ritual A few minutes of yoga or meditation Journaling or planning your day Warm shower Reading (stay away from inflammatory/exciting materials) Listen to relaxing music Listen to a relaxing podcast Try an essential oil diffuser (such as lavendar) However, make sure you keep it VERY clean and frequently clean it Talking to your partner Utilize a sleep mask Restrict your bed to only sleep and partner time (don't make your bed your office) Stay away from your email inbox after 9pm! Taper off eating and drinking so you don't have to pee all night or have indigestion/heartburn/etc. Schedule your high intensity exercise earlier in the day Supplements & sleeping pills Thanks for tuning in. I would love to know your feedback! You know what would be super cool is if you took a screenshot of this podcast and then posted in your IG stories with your favorite quote or a question you have! Make sure you tag me @kristenkacinski so I get notified when you post :D Did you know I'm also doing long form video on IGTV plus a whole bunch of other cool things on Instagram? Check me out at www.instagram.com/kristenkacinski! The website for this podcast is now www.talkhealthytomepodcast.com. Until next week -- cheers!

How many times have you planned to go to the gym after work, and then 7 other things come up? The key to getting a workout to actually happen, for most people, is to do it in the morning. This episode gives you my best strategies for actually making it happen, even if you're NOT a morning person! First off--why it's so beneficial to exercise in the moring: It's so much more likely to get DONE You know you won't have any distractions It doesn't cut into family time It energizes your day and puts you in a more positive mindset You will likely be more productive & alert at work If you practice intermittent fasting, you're more likely to utilize body fat versus your glycogen stores If you practice intermittent fasting, you also experience a secretion of growth hormone for better muscle development and recovery The key to making an early morning workout happen is to ELIMINATE ALL OBSTACLES the night before: Pick out your workout outfit and work outfit the night before Pick the workout the night before & write it down Plan your wake up time while giving yourself extra time (minumum 15 minutes extra) for your workout and getting ready time Pack your lunch the night before Pick the playlist or podcast the night before Untangle your headphones the night before (or get you some AirPods boo!) Set your coffee maker the night before Get the proper amount of rest and have a reasonable bedtime Basically, you want to make it impossible for you to come up with an excuse for why you can't work out in the morning! Once you put in the legwork & planning the night before, here's my best tips for the morning of your workout: Set multiple alarms As soon as you wake up, drink a lot of water (25-32 oz) When you just don't feel like it--promise yourself you'll do at least 5 minutes of exercise. If you feel good--keep going. If not, feel free to quit! Don't plan your rest days, save them for when you just can't wake up or if life gets in the way Don't let the week get away from you--just because you miss Monday doesn't mean you should wait until next Monday to workout again! Make a commitment that you can't back out on--up the stakes! Like signing up for a class with a no show fee Make a workout date with a friend And to really make it a habit, make sure you take some time to remember how good you feel when everything happens flawlessly and you get the workout in! Take note of: * How much energy you have * How much more alert you are * How much more productive you are * How much more confident you feel * How much happier you are Write it down so you have evidence that early morning workouts make your life better! And refer to it as needed when you're unmotivated :) Thanks for tuning in. I would love to know your feedback! You know what would be super cool is if you took a screenshot of this podcast and then posted in your IG stories with your favorite quote or a question you have! Make sure you tag me @kristenkacinski so I get notified when you post :D Did you know I'm also doing long form video on IGTV plus a whole bunch of other cool things on Instagram? Check me out at www.instagram.com/kristenkacinski! The website for this podcast is now www.talkhealthytomepodcast.com. Until next week -- cheers!

I am insanely passionate about the way I eat--not because it makes me look good but because it has simplified my life to the 1000th degree --not an exaggeration ;) Today I'm talking about how, what, and when I eat and why it's allowed me to become a more intuitive eater, it's helped me feel satisfied and like I don't have to eat every few hours, and it's allowed me to effortlessly maintain my weight. How I eat: High fat Low carb I still drink alcohol in moderation Intermittent fasting Typically 2 meals a day, no snacking What I eat: Meat Vegetables Healthy Fats Cheese Eggs Seeds What I don't eat (90% of the time): Processed foods Potatoes & Starchy Vegetables Sugar Grains Vegetable Oils When I eat: Intermittent fasting How eating high fat low carb makes it easier to fast My typical intermittent fasting pattern How to get started with Intermittent Fasting Why I love this lifestyle: Feeling like I am free from food Not being controlled by food Not having to prepare a bunch of snacks Resources I recommend: Electrolyte supplement - Ultra Salt https://tinyurl.com/purevitaminclub Nutrition & Intermittent fasting education www.dietdoctor.com And also talk about whether this is right for you, and how YOU can get started. Thanks for tuning in. I would love to know your feedback! You know what would be super cool is if you took a screenshot of this podcast and then posted in your IG stories with your favorite quote or a question you have! Make sure you tag me @kristenkacinski so I get notified when you post :D Did you know I'm also doing long form video on IGTV plus a whole bunch of other cool things on Instagram? Check me out at www.instagram.com/kristenkacinski! The website for this podcast is now www.talkhealthytomepodcast.com. Until next week -- cheers! Please Note: Some links contained in the show notes may be affiliate links. However, these are products I personally use and stand by. I never recommend something I haven't tested and become obsessed with myself, but if you feel more comfortable please do not feel obligated to use my link :)

I'm BACK - hope you missed me :) But seriously, after a long year of raising a puppy, career changes, and just plain life craziness, I am thrilled to be back in full swing with this podcast! Today we're talking about: When we make excuses for things within our control & how to change that How to deal with situations outside of our control How to help friends going through a tough time How to create positive vibes around us by helping others in their time of need Why the simplest, everyday things make a huge impact on those in need Thanks for tuning in. I would love to know your feedback! You know what would be super cool is if you took a screenshot of this podcast and then posted in your IG stories with your favorite quote or a question you have! Make sure you tag me @kristenkacinski so I get notified when you post :D Did you know I'm also doing long form video on IGTV plus a whole bunch of other cool things on Instagram? Check me out at www.instagram.com/kristenkacinski! The website for this podcast is www.talkhealthyto.me Until next week -- cheers!

Mindset, nutrition, diet, healthy choices, new year's resolutions, resolutions, goals, how to achieve your goals, weight loss, positive thinking, how to lose weight, 2018 resolutions, positive change, motivation, how to stay motivated. ----- It's a new year and many of us aim to improve our nutrition choices. In this episode, I'm not going to talk about the WHAT -- i.e. what to eat. Instead, my goal is to equip you with action steps for improving your mindset around making healthier nutrition choices. Today, I'm talking about the HOW: - How to stop thinking of foods as good or bad. - Realizing how big a role nutrition plays in overall health and longevity. - Why losing weight might not be enough of a motivator for you, and figuring out what is. - Why noticing other improvements in your health besides weight loss can be so much more powerful! - Why using any negative reactions to indulgent foods can help motivate you to stay the course. - What questions you should ask yourself before eating a less-than-nutritious food. - What to do after eating indulgently to maintain your forward progress. - Why striving for perfection ultimately leads to disappointment, and what to do instead. - How to prevent what others think from affecting what you choose to do. - How to be confident in your choices! Thank you so much for tuning in this week - keep an eye out in the coming weeks for my next episode in this Mindset series - Mindset & Fitness! -Kristen ----- Visit the website: www.talkhealthyto.me ----- Hey! Want to get social? Check me & my puppy out at the following accounts :) www.instagram.com/kristenkacinski www.facebook.com/kristenkacinski www.twitter.com/kristenkacinski www.instagram.com/leaveittoleo ----- Please always check with your doctor before trying any diet or fitness program or fasting regimen. Thank you to my podcast editor and to AlumoMusic and Pond5.com for stock media.

Healthy through the holidays, staying accountable, goal setting, nutrition goals, fitness goals, how to avoid holiday weight gain, how to avoid weight gain, how to minimize holiday stress, how to deal with difficult family members, stress reduction, emotional eating, healthy habits. ----- And I'm BACK! I took the month of October off of podcasting for many reasons -- I had less free time, I wasn't getting as much sleep with my boyfriend working nights, and I found out I'm adopting a puppy! (Go follow his insta if you want to see what's been distracting me all month!) October really got a way from me. But it's a new month, and I have many new subscribers, and I'm back with a new episode about how not to totally blow it during the holidays. In this episode you'll learn: -Why limiting your indulging to the actual holiday is the smart way to indulge -How avoiding the mindless snacking before and after the meal can help you stay on track -Why you should decide if you need to avoid foods that could be "triggers" for you -BEFORE the holiday - how to talk to your partner about difficult family members that get under your skin & how they can help keep the peace -Why teaming up with a friend to vent about family drama with after the holiday can keep you sane in the moment -Why prioritizing your workouts will hold you accountable with what you eat and how much you eat -Why it's totally acceptable to eat your own healthy food before you go to a party (instead of eating chips and salsa for dinner) -Why you MUST forgive yourself if everything doesn't go as planned I hope this episode will ease some of your anxiety around the staying healthy during the holidays -- and if it does, PLEASE share this with your health-minded friends! It's always easier to stay accountable when you have a buddy who's trying to stay on track as well. Thank you for being here -- I'll talk to you soon! -Kristen ----- If you want to get social with me: www.facebook.com/kristenkacinski www.instagram.com/kristenkacinski www.twitter.com/kristenkacinski ----- Visit my website at www.talkhealthyto.me ~ ----- Thank you to my podcast editor! Stock media provided by AlumoMusic and Pond5.com.

Detox your home, detox your life, reduce toxins, go green, organic, healthy lifestyle, clean beauty, clean eating, all natural lifestyle. ----- This week I give you super easy "baby steps" you can take to reduce toxins in your life. You don't have to dump out your whole make-up bag (if you're not ready to) to clean up your routine - try these tips to ease into an all natural lifestyle! BONUS: I made a free pocket-friendly guide that goes with this show! Check it out at www.homedetoxtips.com ! ----- If you like this episode, make sure you subscribe! Then you'll never miss an upcoming episode and you'll support this show :) ----- This podcast lives at www.talkhealthto.me and you can also say hi on social media: www.facebook.com/kristenkacinski www.instagram.com/kristenkacinski www.twitter.com/kristenkacinski ----- Please check with your doctor before you begin any diet or fitness program. Stock media provided by www.Pond5.com.

Nutrition, Nutritional Deficiency, Diet, Anti-inflammatory Diet, Low Carb, Ketogenic, LCHF, Improving Health With Diet, Healthy Fats, Healing With Diet, Better Health, Whole Food Diet. ----- This week we hear from Jaime Coffey Martinez, RD. She is a registered dietician with over 18 years of experience in the field of nutrition and encourages her clients to "eat for their health." Some of the highlights from this episode: -Why she started questioning traditional nutritional teachings when her son developed an autoimmune condition -How big a role a nutritional deficiency plays in illness -How you can never be nutrient deficient if you get all your carbs from fruits and vegetables -Why carb-loading isn't necessary even for endurance events -Why we should eat what our grandparents ate and get "back to basics" with our food -The alarming trend of metabolic disease affecting our teenagers and even children -How diet is not one size fits all, but how research is showing that low carb beats the low fat diet when it comes to health and longevity ----- If you want to learn more about Jaime, you can visit her website at www.NutritionCPR.com, where you can find her blog as well as her contact information in case you are interested in receiving nutritional counseling with Jaime. ----- If you like this episode, make sure you subscribe! Then you'll never miss an upcoming episode and you'll support this show :) ----- This podcast lives at www.talkhealthto.me and you can also say hi on social media: www.facebook.com/kristenkacinski www.instagram.com/kristenkacinski www.twitter.com/kristenkacinski ----- Please check with your doctor before you begin any diet or fitness program. Stock media provided by www.Pond5.com.

Exercise, weight loss, fat loss, get fit, fitness, nutrition, lose weight, lose fat, working out, fitness goals, health goals, health, get healthy, self-improvement. ----- Does exercise help you lose weight? You might be thinking, isn't this obvious? Why is there a whole podcast about this? Of course exercise helps you lose weight! I will say this: it certainly doesn't hurt your chances. But it cannot be your main strategy! ----- Hey listener! If you want to keep in touch on social media, check me out on these platforms: www.facebook.com/kristenkacinski www.instagram.com/kristenkacinski www.twitter.com/kristenkacinski You can even tweet me your questions on Twitter, and I may feature them in an upcoming episode! ----- If you want to check out the website where this episode lives, go to www.talkhealthyto.me ----- Thank you always to my amazing podcast editor & to AlumoMusic and Pond5.com for providing stock media.

Burnout, weight loss resistance, weight loss plateaus, stress reduction, better sleep, unplug, how to get more sleep, how to reduce stress, productivity, health, get healthy, self-improvement. ---- Your screens are a source of information overload, endless distraction and may even contribute to your stress. This week is all about how you MUST switch things up if you're experiencing burnout or a weight loss plateau--and unplugging more regularly is a great place to start for BOTH! ----- Hey listener! If you want to keep in touch on social media when you're not trying to unplug ;) -- check me out on these platforms: www.facebook.com/kristenkacinski www.instagram.com/kristenkacinski www.twitter.com/kristenkacinski You can even tweet me your questions on Twitter, and I may feature them in an upcoming episode! ----- If you want to check out the website where this episode lives, go to www.talkhealthyto.me ----- Thank you always to my amazing podcast editor & to AlumoMusic and Pond5.com for providing stock media.

Fasting, intermittent fasting, fat loss, get healthy, weight loss, how to intermittent fast, common intermittent fasting mistakes, why intermittent fasting didn't work for you, get lean, health tips, diet, best way to lose weight, reduce hunger. ----- Intermittent fasting is a powerful hunger regulating fat loss tool most people see success with. But there are a lot of ways you can unknowingly impede your own success with intermittent fasting. This week I tell you the top reasons why intermittent fasting might not have worked for you, and give you ways to fix it in case you want to try it again! ----- Please note: Intermittent fasting is not for everyone. Pregnant, breast-feeding, malnourished individuals, children, and those who have had eating disorders should NOT attempt fasting. Those with medical conditions should consult their doctor before beginning an intermittent fasting regimen. Healthy adults can usually safely fast for up to 24 hours but should always consult a physician before beginning any fasting, diet, or fitness program. ----- Hey! Thank you so much for listening! This podcast is a labor of love -- and I would LOVE it if you subscribed! If you really liked this episode it would be super cool if you could share it with your friends, too! I appreciate you tuning in and thank you for being supportive of my show! :) ----- Stay in touch! I'm on Facebook & Instagram: www.facebook.com/kristenkacinski www.instagram.com/kristenkacinski And you can also check out the website where this episode lives: www.talkhealthyto.me ----- Thank you to my podcast editor & to AlumoMusic and Pond5.com for providing the stock media for this show.

Cardio for people who hate cardio--this week's show is all about Zone 2 training! What it is, why it's beneficial, how to calculate where your heart rate should be to achieve zone 2, plus why you might like it even if you HATE cardio! ----- Please don't forget to subscribe and share with all your friends who hate cardio :) ----- To follow me on social media, check out www.facebook.com/kristenkacinski or www.instagram.com/kristenkacinski and let's keep in touch! You can also visit my website at www.talkhealthyto.me ----- Please check with your doctor before beginning a fitness program! ----- Thank you always to my podcast editor. Stock media provided by AlumoMusic and www.pond5.com.

8 years a vegetarian & now I eat bacon - what changed? First of all, bacon is delicious. But in this week's episode I discuss the many reasons why a vegetarian diet did not work for my health and also, why it was so hard for me to STOP being a vegetarian even while my health was deteriorating. ----- Did you miss me last week? I took July 4th off from podcasting--I let my Facebook and Instagram followers know that I would be back this week! If you want to get updates like that you can follow me at www.facebook.com/kristenkacinski or www.instagram.com/kristenkacinski ! ----- If you liked this episode I would love it if you subscribed! New episodes come out every Tuesday now! ----- You can also visit the website where this episode lives at www.talkhealthyto.me :) ----- Thank you to my amazing podcast editor! Stock media provided by AlumoMusic and www.Pond5.com.

What actually makes you happy? What brings you joy? Are you pursuing the things that make you happy? Have you ever thought about what your top priorities are? Whenever I've felt like my life wasn't where I wanted it to be, it was because I wasn't pursuing things that bring me joy. Hey did you like this show? I would love for you to subscribe and write a review on iTunes! My podcast grows when you do those two things! If you want to check out the website, you can go to www.talkhealthyto.me ! A huge thanks to my podcast editor for making this show sound so amazing! Stock media provided by AlumoMusic and www.Pond5.com.

I used to pride myself on my appetite for whole wheat bread. I would have toast in the morning! Whole wheat pasta! I don't like white rice, give me brown! I believed I was being healthy by avoiding the white stuff--which is true, whole wheat bread is better for you than white bread. Brown rice is better for you than white rice. But just because it's better for you does that really mean it's good for you? In this week's episode, I discuss why the idea that whole grains are part of a healthy diet might warrant a second look. Please support my podcast by subscribing and writing a review on iTunes! My podcast grows when you do these two things--and I really appreciate you being a loyal listener! Share this with a friend, too, they will probably love it just as much as you! You can visit my website at www.talkhealthyto.me to see the blog post for this episode and check out the references I used for this episode. Many thanks to my new podcast editor for making this episode sound amazing! Listeners--I hope you appreciate the sound quality :) Please check with your doctor before you try an diet or fitness program. Stock media provided by AlumoMusic and www.Pond5.com.