The Live Diet-Free podcast

If you've been told to cut out foods like gluten, dairy, or soy for health reasons, you know how overwhelming that transition can be.In this episode, Nina Blake shares how to navigate food restrictions without feeling deprived—and how to keep meals flavorful, satisfying, and joyful.We talk about the emotional side of dietary changes, tips for cooking and socializing with confidence, and how to make restricted eating feel less restrictive.Whether you're managing allergies, intolerances, or chronic conditions, this conversation will help you feel more empowered and less alone.Nina Blake is The Grain-Free Lifestyle Coach. She's on a mission to help families pack their menus with flavor and variety while avoiding grains and allergens so that they can enjoy meals together as they heal and live their best lives!When Nina faced the impossible challenge of living without grains, dairy, egg, soy, corn, almond, cashew, and other allergens, she added her favorite foods back to her menu by Breaking Recipes: creating foods with the look and taste of the normal foods she's craving without grains and allergens.Nina believes that everyone deserves pizza and cake on their birthday. Her recipes for pizza, cakes, cookies, breads, casseroles, waffles, pancakes, and pasta dishes help families enjoy meals together. No one misses out because of allergies and everyone enjoys a delicious meal.She is the author of 7 Simple Grain-Free Recipes, 27 Best Grain-Free Recipes, and Don't Let The Pumpkin Pie Pass You By, a Thanksgiving cookbook packed with recipes for Turkey, Stuffing, Gravy, and of course Pumpkin Pie, all without grains or allergens!When you taste Nina's recipes you won't notice the missing ingredients, but you will go for seconds.Nina supports her Grain-Free VIPs with cooking classes, coaching, and Exclusive Recipes. She is the food blogger and recipe developer at Breakarecipe.comYou can join her facebook group, Grain-Free Lifestyle And Support Community https://www.facebook.com/groups/grainfreelifestyleCheck out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Most of us struggle with the same challenges when it comes to making consistently healthy choices.And fortunately, the majority of them can be solved by developing 2 skills.Learn the 2 Ps and how to start practicing them in your day-to-day life to get better results with less effort.Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Orphaned by the age of eight, Hanan Merabi learned early on what it meant to mother herself. Today, she's a nurse leader, author, and founder of Earth's Angels—and she's on a mission to help others build the kind of self-belief that carried her through every hardship.In this powerful conversation, Hanan shares how she turned pain into purpose and why self-belief became the most essential tool in her personal “toolbox.”We talk about what it really looks like to believe in yourself when no one else does, how to re-parent yourself in adulthood, and the small practices that help you build self-trust and confidence from the inside out.Hanan is a mother, nurse leader, certified nurse case manager, author, and founder of Earth's Angels non profit organization. Born and raised in Ghana, West Africa, and orphaned at a very young age, Hanan always knew that she wanted to help others that were in such desperate need in Ghana. At age 15, she moved to the Unites States and became a U.S citizen, still knowing that she would somehow go back to Ghana and give back to those who need it most. In 2012, she founded Earth's Angels with the dream that she could make a difference in the lives of mothers and babies all over the world. Hanan is called on to share her story around the country, as an inspirational speaker. She has been asked to speak at nursing events, including nursing school presentations, charitable functions, and many other speaking engagements.People face conflicts, obstacles, and misfortunes everyday and this slowly erodes the belief they have in themselves over time. I was orphaned young in Ghana, West Africa, due to the lack of basic healthcare, and have mothered myself most of my life. After 30 years of practicing the art of self belief, i discovered that belief in oneself is the most crucial tool we hold. Making sure that each lesson you learn becomes a learning opportunity to add each one of this lessons to your toolbox, thereby strengthening the belief you have in yourself. My story is a relatable one and is a true narrative of grit and fortitude. Sharing how I overcame all of the odds against me, motivates and catapults the audience to feel they too are in charge of their own destiny and can accomplish all of their dreams, if they too self believe. earthsangels.orgwww.Thelegacyisme.comCheck out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

I put myself through a fat-loss phase a while back and wanted to give you a glimpse into what I did, how I felt, and what I learned that I think can help you during your own "surges". Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

To celebrate the one-year anniversary of my book To Your Health, we're doing something a little different.Guest host Deborah Mallow takes the interviewer's chair to share her perspective as a reader, highlighting favorite passages and asking me about the ideas behind them.We talk about how the book goes beyond workouts and diets to the everyday choices that shape our health, confidence, and quality of life.You'll hear Deborah's honest take on why the lessons in To Your Health apply to more than just fitness and how they can help you create a healthier, more intentional life.Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Your health toolbox doesn't have to be tidy to be useful.In this episode, I'm sharing a relatable metaphor about how the strategies and habits that support your health can feel disorganized or forgotten—and why that's perfectly normal.Just like a real toolbox, sometimes you need to dig around, bring things into the light, and remember what's already there.You don't need to use every tool all the time. You just need the right one for the moment.Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

What can we learn from the world's top athletes about energy, recovery, and living better, longer?Dr. Mark Kovacs joins me to break down the habits and strategies that high performers use—and how to make them work in real life, even with a busy schedule.From quick recovery tactics to simple shifts that boost daily energy, you'll walk away with actionable tips you can implement today.This episode will show you how to apply the same principles to your own health and longevity that elite athletes use to stay sharp without burning out.Dr. Mark Kovacs is a globally renowned human performance strategist, and authority on healthspan, human performance, and longevity. A former NCAA Champion and professional athlete with a PhD in exercise physiology, Dr. Kovacs has spent two decades working at the highest levels of sport, business, and wellness.He's led sport science & health for the Cleveland Cavaliers in the NBA, served as VP of Health & Performance at Canyon Ranch, and held executive roles at PepsiCo and Gatorade, where he helped shape global innovation in recovery, biometrics, sport/health tech, and performance nutrition. Dr. Kovacs has coached and consulted with Grand Slam tennis champions, Olympic gold medalists, Fortune 50 executives, and venture-backed health tech companies.Today, he speaks around the world on topics like executive durability, elite performance, healthspan optimization, and the future of wellness technology—bridging cutting-edge science with real-world strategies that help people live younger, stronger, and longer.Let's talk about the future of human performance, why longevity isn't just about living longer—but living better—and what the world's top performers are doing that most people aren't.www.mark-kovacs.comCheck out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

If you've ever told yourself, “I just need to eat better” or “I have to get back on track,” this episode is for you.I'm breaking down a simple 3-prompt framework you can use to stop spinning in vague self-talk and start making real progress with your habits.You'll hear real-life examples—like emotional eating, skipped workouts, and “being good” on the weekend—and how to turn those moments into specific actions you can actually follow through on.This isn't about being more disciplined—it's about getting clearer. / Tune in to learn how a small shift in language can lead to bigger, more consistent results.Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

I'm joined by psychotherapist and podcast host Dana Skaggs for a practical look at Internal Family Systems — a therapy model that helps explain why we so often feel like we're battling different voices inside our own heads.Dana breaks down what IFS is, how it can help you better understand your inner critic, and why recognizing your internal "parts" can be a powerful tool for navigating anxiety, boundaries, self-sabotage, and more.Whether you've never heard of Internal Family Systems or you're curious how it works in real life, Dana shares simple, relatable insights that can help you get to know yourself better and handle challenges with more clarity.Dana Skagg is a keynote presenter and licensed psychotherapist with over 17 years in private practice with a master's degree in clinical psychology. Learn more at https://danaskaggs.com/Connect on LinkedIn: https://www.linkedin.com/in/danabskaggs-speaker/ Opening & Foundation:For anyone who's never heard of Internal Family Systems, can you explain what it is in simple terms?You've worked with a lot of different therapy models. What was it about IFS that really resonated with you and your clients?Getting Into the Model: 3. IFS talks about having different “parts” inside us — can you break down what that means? 4. One thing a lot of us experience is feeling like we have an inner critic, or we're battling competing voices. How does IFS help us make sense of those inner dynamics?Real-Life Application: 5. For someone who feels stuck or frustrated — maybe they want to make changes but keep self-sabotaging — how can IFS help them approach that differently? 6. You work with a lot of people on anxiety, trauma, and boundaries — where do you see IFS really shine in these areas? 7. How can someone start noticing or identifying their parts in day-to-day life, even if they're not in therapy?Common Misconceptions & Challenges: 8. Are there any common misunderstandings people have about IFS when they first start learning about it? 9. Does someone need to go to therapy to use IFS, or are there ways to start applying some of these ideas on your own?Boundaries Connection (optional bonus question since this is one of her big areas): 10. How do healthy boundaries connect with IFS work? Do certain parts of us tend to push back on setting or holding boundaries?Wrap-Up: 11. If someone is curious and wants to explore IFS more, where do you recommend they start? 12. Is there one thing you wish more people understood about their inner voice or their parts?Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

In this episode, I'm breaking down the 3 stages of mastery—beginner, intermediate, and master—and why the middle one is often the hardest.You'll learn why it's normal to need rules and structure when you're starting out, why questioning those rules is part of growth, and why true mastery brings you back to the basics.Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Think journaling is too time-consuming or just not your thing? This episode might change your mind.We're breaking down the science behind how journaling can reduce stress, improve emotional clarity, and even support your immune system.You'll hear how simple writing practices—done in just a few minutes a day—can help regulate your nervous system, build self-trust, and support behavior change, all without needing to be a “writer.”Kristen Fogle shares approachable journaling prompts and easy frameworks you can start using right away, whether you're navigating a stressful season, working on habit change, or just want a clearer mind.Kristen has been the Executive Director of San Diego Writers, Ink since 2013. She is also a theater director, producer, teaching artist, writing instructor, and former magazine editor. She has led playwriting, journaling, and other writing workshops for La Jolla Playhouse, Wounded Warrior Project, and many other organizations. Her third and fourth prompt-based writing books were released by Rockridge Press in 2022.www.writeyourstorynow.orghttps://www.facebook.com/SDWritersInk/Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

A lot of us say they want to lose weight, feel better, and finally get consistent—but our daily actions tell a different story.There's a disconnect between what we say and what we actually do.If an outside observer followed you for a week, what would they say about how serious you are about your goals? Would they see you putting in real effort—even when it's inconvenient—or doing just enough to feel like you're “trying”?We're talking about why A+ results won't come from C-level effort, how to recognize when you're slipping into convenience mode, and what it takes to close the gap and build real momentum. Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

We'd all like fewer bad days, right?Happiness expert and author Deborah Mallow joins me to share her 6 Steps to Fewer Days That Suck (also the title of her book).We walk through each step together and explore how you can create more joy, calm, and control in your everyday life—without pretending everything is perfect.Deborah opens up about her own winding path from biotech sales to joy coaching and explains how small shifts in mindset and daily habits can make a big difference.If you're juggling a million things and want practical, encouraging ways to feel better—this episode is your guide.Deborah Mallow is a Happiness Expert and motivational speaker who has discovered the secrets to living with fewer days that suck. Deborah's unique career path (from a home furnishings and giftware designer to a #1 Ranked BioTech Pharmaceutical Sales Rep) has been more twisty than a pretzel, but it led her to create The Daily Decisions—a self-improvement toolkit that makes positivity feel less like a chore and more like a dance party! With her Positive Energy Club, she's here to remind you that it's not about forcing positivity. It's about approaching life differently.Life is too short to be grumpy, so let Deborah be your ray of sunshine. Visit Deborah's website: thedailydecisions.com Follower on Instagram: https://www.instagram.com/daily.decisions/Join Deborah's positive energy club: It's a free, upbeat newsletter and complimentary worksheets on Happiness, Motivation, and Feel-Good Activities: thedailydecisions.com/inspireBuy her book on Amazon “6 Steps To Fewer Days That Suck”: https://www.amazon.com/dp/B0F8HYFHQ6Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Having friends as an adult is hard! And that's when you already have the friends and are just trying to maintain those ties. Making friends as an adult is even harder.When I came across Mel Robbins' 3 pillars of friendship in The Let Them Theory, I found them to be spot on.I'm sharing them in this week's episode to help normalize the struggle and help us all see that we're in good company. Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Poop might not be appropriate dinner conversation, but it is one of the simplest ways to check in on your overall health.In this episode, I'm joined by Kat Best to talk about what your bathroom habits can tell you.Kat explains what poop actually is, why it's considered a vital sign, and how to use the Bristol Stool Chart to understand what's normal and what's not.Kat is a Board Certified Functional Nutritionist and Personal Trainer for 10 years. She got into this space from her own struggles with eating disorders, gut issues, autoimmune condition, hormone imbalance, PCOS and not getting the answers or help she needed from our healthcare system. She sought out functional nutrition to heal herself and then wanted to share it with others. It's her passion to help people build habits, shift their mindset and take control of their life.Instagram: https://www.instagram.com/katbestwellness/Website: https://www.altaforlife.comCheck out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Comparison gets a bad rap—but is it always a bad thing? In this short episode, I'm sharing how comparison can either be a tool for growth or a trap that keeps you stuck.Inspired by Mel Robbins' “Let Them” theory, we'll explore how to shift from self-judgment to self-inquiry when you catch yourself comparing your life to someone else's.You'll learn how to reframe comparison as a signpost toward what you want, rather than proof of what you're lacking.If you've ever felt discouraged after scrolling social media or watching someone else succeed, this episode will help you shift your mindset and use those moments as motivation—not shame.Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

What if you could become the version of yourself you admire—on purpose? That's exactly what Leah Coss helps people do.Leah helps people shift how they see themselves so they can live, lead, and perform at their full potential.In this episode, we unpack how your identity is formed, how labels like “I'm a perfectionist” or “I'm not athletic” can shape your choices, and how to intentionally rewrite your internal narrative to support the life you want.Leah shares practical ways to break free from outdated stories and create a more empowering self-image—without needing a full identity crisis.Plus, we talk about how parents can help their kids develop strong, healthy identities from a young age. Leah Coss is a keynote speaker, identity strategist, and CEO & Co-Founder of Build a Biz Kids, a national charity helping thousands of youth develop strong self-worth and future-ready skills. Leah helps people become the version of themselves they admire — on purpose — by shifting how they see themselves, so they can live, lead, and perform at their full potential.https://LeahCoss.comhttps://www.linkedin.com/in/leahcoss/Check out Esther's website for more about her speaking, coaching, book, and more: http://estheravant.com/Buy Esther's Book: To Your Health: https://a.co/d/iDG68qUEsther's Instagram: https://www.instagram.com/esther.avantEsther's LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Consistency is one of the 3 C's of success—but is it always a good thing?In this episode, I'm exploring a lesser-known downside of consistency: the reluctance to change the things you've done consistently, even when they no longer work.I'll share examples from my own life and how to shift without sacrificing the positive side. Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Health literacy isn't about knowing everything—it's about knowing what matters. And when it comes to getting healthier, more information isn't always better.Dr. Alice Burron joins me to share why strategic thinking—not endless researching—is the real key to progress.We explore the six-step ACTION Method, a framework to help you stop reacting and start leading your health journey with clarity and intention.You'll learn how to evaluate new options without falling for gimmicks, why the Core 4 habits matter more than the latest trend, and how to take back your decision-making power. Dr. Alice Burron is a health strategist who's spent her career bridging the gap between biology, physiology and psychology. With a background in exercise science, a doctorate in healthcare education, and decades of experience across hospitals, insurance, and wellness programs, she helps individuals and entire populations stop under- or overthinking health and make better decisions. Her new book, Health Shift: Your Personalized Guide to Making Strategic Health Decisions, reframes health literacy—not as understanding the healthcare system, but as understanding yourself—so you can navigate any health challenge with clarity, strategy, and confidence.https://www.healthierfaster.org/https://substack.com/@draliceburronTune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Sitting in the dentist's chair gives us plenty of time to think and I want to share 3 things I was thinking about during a recent appointment that apply beyond oral health.I'm talking about why doing everything you "should" be isn't always enough, how the right expert can make all the difference, and how powerful your mindset really is when you have a compelling reason. Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Spending more time on your phone than you'd like? You're not alone—and this episode will help.Health and wellness coach Shannon Dentice joins me to talk about the hidden toll of phone scrolling on your energy, well-being, and sense of fulfillment.We discuss why phone habits are so hard to break, how to know if your usage has become a problem, and practical ways to reclaim your time without cutting out your phone entirely.Shannon shares reflection questions to help you better understand your own patterns, plus realistic, judgment-free steps you can take to set healthier boundaries and build more meaningful downtime.Shannon is a National Board Certified Health and Wellness Coach who helps busy professionals take back their energy by reducing and managing stress, improving sleep, finding more life fulfillment, and sustaining a feel great weight.eehealthcoaching.comlinkedin.com/in/shannondenticeFree Break the Scroll Habit Guide: https://forms.gle/Rou7ix5t2vyuR9Zx9.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Awareness is fleeting, which means we need systems in place to help us maintain it or get it back once it's faded.Whether that's a post-it on your pantry door or keeping a 3-day food log every few months, awareness is required before taking action and the two together are what will get you to where you want to be.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

If meditation apps and breathing exercises just don't cut it for your busy brain, this episode is for you.Certified Zentangle® Teacher Becky Harley introduces us to the simple, pen-and-paper practice that helped her find calm after burnout—and now helps others do the same.We talk about why mindful drawing can be more effective than traditional mindfulness for people who struggle to sit still or switch off, and how just 15 minutes can make a real difference.Becky shares how the Zentangle Method works, why you don't need any artistic skills to start, and where to go for free videos and beginner-friendly lessons.If you're looking for a low-pressure way to feel more focused and grounded, this might be the practice you've been missing.Becky Harley is a Certified Zentangle® Teacher and founder of Ivy's Corner, where she helps busy brains find calm, clarity, and creativity through mindful drawing with the Zentangle Method. After burning out while running her wedding business and navigating motherhood, Becky rediscovered the Zentangle Method — a practice first introduced to her by her mum — and found it transformative. Now she teaches others how to use this simple, pen-and-paper approach to feel more focused and grounded, even on the busiest and most stressful days.Website: www.ivys-corner.comTune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

It'd be nice to skip right to the part where we reach our goals, right?To avoid the messy middle where we're often uncomfortable as we learn and grow?Using a story about a moth emerging from its cocoon, we'll explore why you actually NEED that discomfort in order to be successful in the long-term.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Wendy Sellers, The HR Lady®, joins me to talk about how we can all contribute to creating healthier, more human workplaces—no management title required.We dive into what burnout really looks like, how to recognize the early signs, and why culture change starts with conversations, not policies.Wendy shares practical strategies anyone can use—from negotiating boundaries with a tough boss to shifting workplace dynamics without stepping on toes.If you've ever felt stuck in a toxic work environment or unsure how to make things better, this episode will help you take back some control and start making positive changes—wherever you sit on the org chart.Wendy Sellers, The HR Lady®, is a bold, no-nonsense workplace culture expert with 30 years of experience in HR, management, and operations. Known for her straight-talking style and practical solutions, Wendy is an author, speaker, award-winning podcast host, and consultant who's trained thousands of managers and employees across industries—from startups to global enterprises. With a Master's in HR and another in Health Care Administration, she blends deep expertise with a real-world approach to improving workplace dynamics, communication, and leadership. Wendy is passionate about cutting through corporate jargon to help teams thrive and believes everyone—regardless of title—can help create a healthier, more human workplace.Connect on LinkedIn: https://www.linkedin.com/in/wendythehrlady/Visit her website: https://thehrlady.com/ Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

You want to lose weight but you also don't want to think about food as much; is that feasible?All goals have a few primary drivers of success.Would you expect to turn your side hustle into a profitable business without thinking about your products or how to get more sales?Would you expect to pass the bar without thinking about court cases?This episode will help you reframe your preoccupation with food while you're losing weight so you stop using it against yourself.For more on "food noise", also check out episode 176.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Lauren Tetenbaum, therapist and author of Millennial Menopause, joins me to talk about the often-overlooked transition of perimenopause and menopause for millennial women.We explore early symptoms, mental health, and how identity, work, and relationships shift during this phase.Lauren shares practical tools, expert insights, and why embracing this stage with curiosity and confidence can change everything.Lauren Tetenbaum is an advocate and therapist who supports millennial and young women through life transitions. She specializes in professional and personal identity shifts, including the perinatal period and perimenopause. She provides coaching related to reproductive mental health, gender equity, working parenthood, and more. She is the author of Millennial Menopause: Preparing for Perimenopause, Menopause, and Life's Next Period, which will be available in July 2025. Lauren's a mom of two kids and a puppy and lives outside her native New York City.Buy Millennial Menopause https://a.co/d/4RzrwXd Follow her on IG: @thecounselaur Website: http://www.thecounselaur.comTune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

What happens when you make a plan but then things don't go according to the best case scenario?For a lot of us, things fall apart.But they don't have to .This episode dives into why having a “good enough” backup plan can be the difference between staying stuck and moving forward.Learn how fallback plans make it easier to stay consistent—even when life doesn't cooperate.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Executive & Life Coach, Kristin Taylor joins me to explore how self-compassion can be a powerful tool for quieting your inner critic and creating lasting change. With a background in psychology, neuroscience, and mindfulness, Kristin helps individuals and teams build stress resilience and emotional intelligence.We dive into why self-compassion isn't self-indulgent, how to move through the discomfort of being kind to yourself, and what makes it so essential for women juggling health goals, careers, and caregiving.Kristin shares real-life examples and practical strategies for developing a self-compassion practice that actually sticks—especially for those who feel like they've already "tried" and failed.If you're your own harshest critic, this episode will show you how to turn that voice into one that supports your growth, health, and happiness.Kristin Taylor, M.A. coaches individuals and teams in mastering anxiety management and stress resilience by blending elements of psychology, neuroscience, and mindfulness into her approach. She has a special talent for helping people to ignite their own brilliance as a leader by teaching them conflict resolution, emotional intelligence, and nervous system regulation and self-compassion. She has a passion for working with people as they explore their habits of thoughts, feelings, and beliefs that cultivate success, versus those that impede it. She holds a master's degree in psychology and has been coaching since 2007.Follow her on LinkedIn: https://www.linkedin.com/in/kristintaylorconsulting/ Website: https://www.kristintaylorconsulting.com/ Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Sometimes the win is showing up at all. And if you're not currently doing that, you want to focus on just getting started and celebrating that you're taking action.But showing up is also only half the battle so if you already are and you're feeling resentful that it doesn't seem to be working, we'll unpack what to do next.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Joy isn't something you have to chase—it's something you can create. And it doesn't take a total life overhaul to do it.Christine Kutnick shares her 5-ingredient Joy Recipe, a simple and powerful framework to help you feel more aligned, fulfilled, and grounded in your day-to-day life.We break down what each ingredient looks like in real life, how to recognize what might be missing, and practical ways to start feeling more joy—even when things are busy, messy, or uncertain. Christine Kutnick is a certified coach and founder of Mudita Coaching, where she helps people rediscover joy and purpose after burnout, transitions, or just feeling stuck. Known by many of her clients as their “Joyologist,” Christine blends science, soul, and storytelling to help others build lives they're actually excited to wake up to.After more than 20 years in the nonprofit world, a life-changing adventure (and a broken ankle in Switzerland) led her to slow down and listen deeply—to herself and her purpose. Now she empowers others to do the same, guiding them to design lives that feel as good on the inside as they look on the outside.You can find her at mudita-coaching.com or on Instagram @mudita.coaching.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

One missed workout or "bad" eating day doesn't need to spiral into days or weeks, but it often does.In this episode, I talk about how to identify the first "domino" in these chain reactions and give you simple strategies to stop it from knocking down all the rest. Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Relationship coach and Secrets of Happily Ever After podcast host Monica Tanner joins me to talk about the marriage myths we've been sold—and why so much common advice is actually making relationships worse.We'll unpack the real reasons couples drift into resentment and “roommate syndrome,” and how to rebuild connection through Monica's simple but powerful framework.From better communication to practical ways to handle conflict and commitment, this conversation is full of takeaways you can start using today—whether your marriage needs a total overhaul or just a little tune-up.Plus, we'll explore how taking care of yourself can be the best thing you do for your relationship.Monica Tanner, RLT trained, Relationship Coach and host of the Secrets of Happily Ever After podcast, transforms marriages with simple communication, connection, conflict resolution and commitment strategies. Her mission is to lower the divorce rate and improve marital satisfaction. Through her engaging podcast, new book, Bad Marriage Advice, vibrant social media community, and couple's coaching practice, Monica's expert guidance has impacted thousands of couples, by helping them ditch resentment and roommate syndrome and get back to living their happily ever after love story.www.monicatanner.com, www.badmarriageadvice.comwww.instagram.com/monitanner1

Being “all in” isn't about doing everything perfectly.In this episode, I unpack what it really means to commit to your goals without burning yourself out or falling into black-and-white thinking.If you've ever felt like going all-in means being perfect, this episode will help shift that perspective.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Dr. Gary Sprouse, retired physician and author of Highway to Your Happy Place, joins me to share practical ways to stress, worry, and regret—less.With over 38 years in medicine, Dr. Sprouse now helps people improve their mental and emotional well-being through humor, compassion, and mindset tools.We talk about the real root of stress, how to stop overthinking, and his 4-step process for releasing guilt and finding forgiveness. Dr. Gary Sprouse is a retired primary care physician who practiced in Maryland for 38 years. He graduated from George Washington University Medical School in the top 10% of his class & is a member of Mensa. Dr. Sprouse is extremely passionate about bringing happiness into people's lives through humor, compassion, and understanding. He has taken everything he has learned about stress reduction and crafted his book, Highway to Your Happy Place: A Roadmap to Less Stress. Dr. Sprouse also collaborated on a book with Jack Canfield called Mindset Matters which is a best-seller.Website: www.thelessstressdoc.comEmail: lessstressdoc@gmail.com Book: https://a.co/d/3hViCBz Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

The way you eat and exercise doesn't need to fall neatly into a box or label. You can combine approaches to find the perfect combination for YOU.That requires accepting some trial-and-error, or as I prefer to call it, self-experimentation.This episode will show you how to do that and also how to stop beating yourself up for always looking for the next best thing and appreciate that you're committed to finding what works for you.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Dr. Regina Lark, author of Emotional Labor: Why A Woman's Work is Never Done and What To Do About It, joins me to discuss the invisible mental load many women carry—and how to lighten it.We explore how emotional labor shows up in daily life, why it often goes unrecognized, and how the Fair Play method can help redistribute the work.If you've ever felt like the default manager of everything in your life, this conversation offers practical tools to reclaim your time and energy.Dr. Regina Lark is an expert in emotional labor, productivity, and the mental load that comes with managing households, caregiving, and daily life. As the founder of A Clear Path and a certified Fair Play facilitator, she helps overwhelmed people—especially women—understand, redistribute, and recover from the invisible work they carry. Regina is also the author of Emotional Labor: Why A Woman's Work is Never Done and What To Do About It.Book: https://a.co/d/1fldTlELinkedIn: https://www.linkedin.com/in/drreginaflark/Instagram: https://www.instagram.com/drreginaflark/Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

The first form of progress you notice likely won't be on the scale or even related to how your body looks.While the physical progress will come, those changes take weeks and months, while the sign of improvement that'll keep you going until then is one you'll experience within the first few days of showing up for yourself.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

In this episode, celebrity stylist, Gayla Bentley, shares the secrets behind dressing with confidence at any size or budget.From designer fashion to thrift store gems, Gayla's approach proves that style isn't about your body—it's about embracing who you are and showing up as her every day.We talk about breaking the rules that don't serve you, the hidden psychology of what we wear, and how to curate a wardrobe that reflects your goals, values, and joy.Whether you've avoided shopping because nothing fits or you're stuck in a style rut, Gayla's insights will help you feel empowered, not overwhelmed, every time you get dressed.Meet Gayla Bentley, the relatable author of “Fashion's Stepsister: A Journey to Style!” With an illustrious background at Saks Fifth Avenue and years of fashion experience in Paris, Gayla blends timeless elegance with practicality. From poorly fitting undergar­ments to cookie-cutter trends, Gayla shows women how to refine their look with what they already own. Gayla's magic comes alive on-air, offering on-the-spot makeovers for audience volunteers and feedback on listen­er-submitted photos. Whether on a podcast, radio show or YouTube stream, she delivers unforgettable moments. Her wit and wisdom leave audiences laughing, learning and feeling confident. Book her today for a fun, inspiring style conversation!Gayla's background in high-end retail, hosting client shopping tours through Paris, and the fashion designs she manufactured uniquely qualify her to speak about the fashion industry. A seasoned designer and former high-end retail stylist, she gained international attention after her appearance on Shark Tank where investors were drawn to her commitment to create elegant, high-quality fashion for sizes 12 and up.Facebook: https://www.facebook.com/GaylaBentleyDarling/Instagram: https://www.instagram.com/stylesavvyx0x0/LinkedIn: https://www.linkedin.com/in/gaylabentley/ Website: https://gaylabentley.com/ Book: https://a.co/d/0Bp6s7l Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Motivation comes in waves and, predictably, you have more of it early in the day and week than you do later.In this episode, I'm walking you through how to stop being frustrated by this cycle and how to get it working in your favor.Discover how to capitalize on the periods of high motivation to help yourself stay consistent when motivation is low.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Why do so many of us quit midway to our goals?High-performance coach Jake Smolarek joins me to unpack what's really happening when motivation fades and follow-through falls apart.We talk about his 10–80–10 Rule, how to have no 0% days, and what it actually takes to become a f*cking legend at anything.Jake also breaks down his Vision GPS tool, which helps people make fast, aligned decisions.Whether you're stuck in the middle of a weight loss journey, a career shift, or a personal goal you can't seem to finish, this episode will help you recalibrate, refocus, and keep moving forward.Jake Smolarek is a high-performance life and business coach known for his brutally honest, no-BS approach to personal growth. He helps high achievers — from entrepreneurs to professionals and leaders — break through plateaus, make faster decisions, and actually follow through. Jake's signature frameworks like “No 0% Days” and “10–80–10 + Become a Fcking Legend”* are built from real experience, not theory. He's based in London and works with clients across the UK and globally.Website: https://jakesmolarek.comhttps://www.instagram.com/jakesmolarek/https://www.linkedin.com/in/jakesmolarek/https://www.tiktok.com/@jakesmolarekTune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Sometimes it's not the mountain in front of you—it's the tiny rock in your shoe.This episode helps you identify the small but persistent frustrations that sap your motivation and make healthy habits feel harder than they need to.You'll walk away with practical tips to remove those “pebbles” and make your journey smoother.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Tami Stackelhouse, fibromyalgia coach and founder of the International Fibromyalgia Coaching Institute, joins me to shed light on a condition that's often misunderstood (or confused with perimenopause) and frequently dismissed.We dive into what fibromyalgia really is, how it affects the 1 in 13 women living with it, and what it takes to manage symptoms and reclaim your life. (Yes, it's possible!).Whether you've been diagnosed with fibromyalgia, know someone who has, or just want to learn more about living well with chronic conditions, this conversation is packed with information, tools, and hope.Tami Stackelhouse is an award-winning author, founder of the International Fibromyalgia Coaching Institute, host of the Fibromyalgia Podcast®, and executive producer of the feature documentary, INVISIBLE.Tami teaches fibromyalgia patients how to take back control of their lives and health using her signature Fibromyalgia Wellness Framework℠ — so they can break free from the prison their bodies have become and begin living lives they love.Connect with Tami on her podcast and online at FibromyalgiaPodcast.com or on social media @fibrocoach Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Tracking what you eat can be helpful—but it's not magic.In this episode, I break down what food tracking can teach you, where it often gets misused, and how to avoid the all-or-nothing mindset that derails progress.Whether you're new to tracking or feeling burned out by it, this is your reminder to use it as a tool—not a test.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services 

Dr. Alex McWilliam is a leading expert in public speaking and presentation skills. Originally trained as an actor, he went on to earn an MSc in Psychology before completing his PhD in public speaking anxiety and performing under pressure in 2024. For nearly two decades, he has coached clients from companies worldwide, helping them to communicate with confidence and excel in high-stakes situations.As the Managing Director of Improv4Business, Dr. McWilliam has pioneered a unique approach that blends acting, improvisation, and psychological techniques to empower individuals, teams, and organisations. His innovative methods not only enhance presentation skills but also foster adaptability, resilience, and authentic communication in professional settings.His research has been presented at international conferences and published in leading academic journals, contributing valuable insights into overcoming anxiety and optimising performance under pressure. Through his work, Dr. McWilliam continues to inspire and equip professionals with the tools to thrive in any speaking or performance environment.https://www.improv4business.co.uk/https://www.linkedin.com/in/alexandermcwilliam/Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services 

Decision fatigue is real—and it might be what's standing between you and consistency.In this episode, I'm sharing how a “decide once” mindset can simplify everything from your meals to your workouts so you have more energy to follow through.Learn how to build default decisions that free up your brainpower and make it easier to stay on track, especially when life gets busy.Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services 

If you're constantly waking up at 3 a.m. and can't fall back asleep, this episode is for you. Sleep coach Morgan Adams joins me to unpack what's really behind those early-morning wakeups—and what you can do about them.We dive into common culprits like stress, blood sugar, and nighttime habits, and Morgan shares practical tips you can start using tonight to improve your sleep.We also touch on the role of sleep trackers: when they're helpful, when they're not, and how to use them without becoming obsessive.If better sleep feels out of reach, this conversation will give you both insight and tools to take back your rest.Morgan Adams is a transformative holistic sleep coach who empowers women to conquer their battle with sleepless nights, without reliance on sleep medications. With her powerful sleep toolkit, Morgan not only ensures that women experience a profound enhancement in their sleep quality, but she also guides them in rekindling their relationship with sleep, paving the way for less stressful and more fulfilling days.Having struggled with insomnia and dependency on prescription sleeping pills for almost a decade, Morgan intimately understands the profound impact sleep has on one's quality of life.Morgan's resilience shines bright as a two-time breast cancer survivor. This experience fueled her advocacy for a lifestyle rooted in disease prevention. Her wisdom and guidance extend far beyond just sleep, as she champions holistic well-being in all aspects of life.Free guide “Awake Again at 3 AM?”: https://www.morganadamswellness.com/awake-againWebsite: https://www.morganadamswellness.com/IG: https://www.instagram.com/morganadams.wellness/Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services 

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Susan Shapiro Barash, author of Estranged: How Strained Female Friendships are Ended or Mended, joins me to explore the emotional landscape of female friendships—why they matter so much, and what happens when they start to fall apart.We talk about the subtle signs of strain, the unspoken expectations women often carry in friendships, and how life transitions—from motherhood to midlife reinventions—can reshape who we connect with and how.Susan shares insights from her research and interviews with women across the country, including what it takes to repair a broken friendship—and how to know when it's healthier to let go.Whether you're grieving a friendship, hoping to mend one, or learning how to create new ones in this season of life, this conversation will help you reflect with more compassion and clarity.Susan Shapiro Barash has written over a dozen non-fiction books including Tripping the Prom Queen, Toxic Friends and You're Grounded Forever, but First Let's Go Shopping. For more than twenty years she taught gender studies and Marymount Manhattan College and has guest taught creative nonfiction at the Writing Institute at Sarah Lawrence College. Her fiction is published under her pen name, Susannah Marren.  She has been featured in The New York Times, Wall Street Journal, New York Post, Chicago Tribune, Elle, Marie Claire, and has appeared on national television including the Today Show, Good Morning America, CBS, CNN, and MSNBC. Barash has been a guest on national radio including NPR and Sirius Radio. Speaking appearances include Credit Suisse, Bayer Diagnostics, UBS, United Way, Kravis Center and the Society of the Four Arts. Several of her titles have been optioned by Lifetime and HBO.www.susanshapirobarash.comTune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Laura Helgeson, founder of Let's Talk UTI, joins me to shed light on a topic that affects millions of women yet remains widely misunderstood. We're talking all things urinary tract infections—what they are, why they're often misdiagnosed, and how to get the care you deserve.Laura shares her personal journey with chronic UTIs and how it led her to create the first U.S.-based patient advocacy group focused on this issue.We dive into the gaps in traditional care, the emotional toll of feeling dismissed, and how women can better advocate for themselves at the doctor's office.If you've ever struggled with recurrent UTIs—or want to better understand and support someone who has—this conversation is packed with practical insights, validation, and hope.Laura is the founder of Let's Talk UTI, the only US-based, patient advocacy organization shining a light on the issues associated with UTI, while providing valuable insights, supporting research, and furthering education to drive meaningful change. Her life-long experience of having UTIs led to the creation of Let's Talk UTI in 2023. Let's Talk UTI and three of the world's patient-centered organizations (Live UTI Free, Chronic UTI Australia and Chronic UTI Campaign) have formed the Alliance for Patient-centered UTI Research (APUR). Together, we are advancing the understanding and management of UTI through patient-centered research and advocacy.Since the founding of Let's Talk UTI, Laura has presented at a CAIRIBU Connections meeting presenting “UTI Through the Lifespan - a Patient Perspective.” She also spoke at the NIDDK sponsored KUH Summer Undergraduate Research Symposium at the University of Wisconsin, Madison. She spoke at UW Madison in June 2024 for the Summer Program for Undergraduate Urology Research and, on behalf of APUR, at the UTI Global Alliance meeting in Columbus, OH in July 2024. Her story was recently featured in the Minnesota Women's Press.Laura was formerly a professional classical musician and is an ordained, interfaith minister.Website: letstalkuti.org Instagram @letstalkutiFacebook: Let's Talk UTITune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you're ready to prioritize your health and level up every area of your life, you'll find the tools, insights, and inspiration right here. Buy Esther's Book: To Your Health - https://a.co/d/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services