Feel Good Effect

If you're struggling with self-love, self-esteem, and comparison, this episode is for you. Beauty, confidence, and self-love expert Erin Treloar takes us into the "why" behind criticism and negative self-talk, and then offers specific shifts to change our self-image. Erin is the founder of Raw Beauty Talks, an online platform dedicated to positive body image and self-love. Resources Free to Be Talks Erin's Coaching Programs + Resources Body Scan Stepping into Self-Love Facebook Group Episode 7: Meditation for the Rest of Us with Kait Hurley Episode 6: How to Stop the Weight Loss Struggle with Danika Brysha Episode 9: The Secret to Overcoming Comparison and Competition Online with Natalie Franke Episode 18: Why Struggle is Not Weakness with Kate Fagan Episode 27 Body Image and Redefining Success with Kathryn Budig Guest Information Erin's greatest passion is helping girls and women learn to live from a place of self love. She launched Raw Beauty Talks in 2014 with an interview series featuring over 200 women without makeup, photo editing or filters that ignited a conversation surrounding beauty, confidence and self love. In 2014, she founded Raw Beauty Talks Society to support programs raising self esteem in youth. Her work has been featured in publications including Elle magazine, the LA Times and Marie Claire amongst others. She is a public speaker on the topics of beauty, confidence and self love and a frequent contributor to Huffington Post, being named as one of HuffPo Canada's Top 50 Bloggers. Website: rawbeautytalks.com Instagram: @rawbeautytalks Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We've all been told that setting goals will make healthier living easier. But what if there's a better way? Today we're diving into how to flip your goals, and to focus on the process instead. In the episode you'll get a quick overview of the research, hear the problems with traditional goal setting, and dig into actionable steps to harness the the power of process. Key Takeaways The problems with traditional goal setting Living for the Future Outcome Over Sustainability Never Done Goal Jumping Failure State Action Steps Feel Good Goal Setting Process (more here) Focus on how you feel at the end More joy Bite-sized change Feel good Resources Take the quiz! What's Your Wellness Personality Quiz Presence: Bringing Your Boldest Self to Your Biggest Challenge Authentic Learning and Why You Can't Choreograph Success Mindset: The New Psychology of Success Episode 10: How to Create a Wellness Routine You Can Actually Stick To Feel Good Gentle Goal Setting Process Self-Care SOS Journal + Guide episode and free download More on Nick Saban's process strategy Connect Website: realfoodwholelife.com Instagram: @realfoodwholelife Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We're going behind the scenes with farmer + blogger Andrea Bemis. In this episode we dive into what life is really life living off the land, what a CSA is, how to eat locally (even if you've never tried it before), the secret to falling in love with vegetables, and so much more! Key Takeaways: Andrea's story, and how she became a farmer. The challenging and amazing aspects of farming. CSA defined, the pros, the cons, and how to get the most out your CSA membership or local farmer's market. Organic vs. non-organic, and why Andrea thinks local trumps organic. How to fall in love with vegetables, and embrace trying something new. Resources Dishing up the Dirt: Simple Recipes for Cooking Through the Seasons Find a Local CSA Join the Tumbleweed CSA Guest Information Nine years ago Andrea Bemis and her husband Taylor packed their bags, ditched their minimum wage jobs and drove from Oregon to Massachusetts to learn how to farm. Andrea was yearning to do something meaningful with her life, and her husband grew up on a 60-acre organic vegetable farm. For the past eight years Adrea has blogged about their life as farmers on her website, sharing meal ideas and a lighthearted look at the not-so-glamorous life of living off the land. Website: dishingupthedirt.com Instagram: @dishingupthedirt Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We're going behind the scenes with farmer + blogger Andrea Bemis. In this episode we dive into what life is really life living off the land, what a CSA is, how to eat locally (even if you've never tried it before), the secret to falling in love with vegetables, and so much more! Key Takeaways: Andrea's story, and how she became a farmer. The challenging and amazing aspects of farming. CSA defined, the pros, the cons, and how to get the most out your CSA membership or local farmer's market. Organic vs. non-organic, and why Andrea thinks local trumps organic. How to fall in love with vegetables, and embrace trying something new. Resources Dishing up the Dirt: Simple Recipes for Cooking Through the Seasons Find a Local CSA Join the Tumbleweed CSA Guest Information Nine years ago Andrea Bemis and her husband Taylor packed their bags, ditched their minimum wage jobs and drove from Oregon to Massachusetts to learn how to farm. Andrea was yearning to do something meaningful with her life, and her husband grew up on a 60-acre organic vegetable farm. For the past eight years Adrea has blogged about their life as farmers on her website, sharing meal ideas and a lighthearted look at the not-so-glamorous life of living off the land. Website: dishingupthedirt.com Instagram: @dishingupthedirt Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We're diving into mindset, ancestral + paleo diet/lifestyle, and the ketogenic diet today with Mark Sisson of Mark's Daily Apple and Primal Kitchen. Key Takeaways: Shifting from a pain and suffering mindset to one of restore and repair. Transitioning from a high-carb diet to an ancestral way of eating. The purpose of movement for Mark. Ketogenic diet 101. Resources The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever Feel Good Effect Podcast Episode 26 Melissa Hartwig Feel Good Effect Podcast Episode 32 with Jessica Murnane Feel Good Effect Podcast Episode 31 Kelly LeVeque Primal Starter: Embracing Keto as Evolutionary Default Is a Keto Diet Right for You? Here are the Pros and Cons Guest Information Ancestral health pioneer and ex-endurance athlete, Mark Sisson, is the New York Times bestselling author of the The Keto Reset Diet, bestselling author of Primal Blueprint and Primal Endurance, and blogger at top-rated health and fitness website MarksDailyApple.com. He is the founder of several companies: Primal Blueprint, Primal Kitchen®, Primal Kitchen Restaurants, and Primal Health Coach. Website: marksdailyapple.com Instagram: @marksdailyapple Podcast: Primal Blueprint Podcast Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

Today we're diving into the research on willpower + decision making, and I'm sharing 7 strategies for making fewer decisions, combating mental depletion, and having more mental energy and willpower. Key Takeaways What we think of willpower is really is a form of mental energy that can be exhausted through the process of decision making. We have a finite store of mental energy for exerting self-control, so we need to find ways to manage this energy. A Decision Diet is a way to manage mental energy so you have more self-control and willpower when it comes to things that matter. The magic formula: More decisions = mental depletion = less willpower and self-control. What to do about it: Conserve mental energy by reducing the decision load. 7 Ways to Go on a Decision Diet to Harness Mental Energy & Have More Energy Resources Download your Decision Diet Cheat Sheet. Self-Care SOS Journal + Guide episode and free download Episode 24: How to Breathe for Health Episode 17: What I Wish I'd Known When Starting a Wellness Journey Episode 7: Meditation for the Rest of Us Episode 21: No Fail Meal Planning Tips (for People Who Hate Meal Planning) How to Create a Capsule Pantry for Simplified Cooking Website: realfoodwholelife.com Instagram: @realfoodwholelife Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

Our guest is Minaa B., a writer, author of the book Rivers Are Coming and a licensed psychotherapist based in NYC. She inspires people with her work through her hope filled messages and aims to bridge the gap between shame and mental health treatment for people who feel alone in their struggles. Key Takeaways: Minaa's struggle with depression, trauma and isolation. How to embrace what it means to be human. How to approach depression holistically. Speaking up and finding your voice (and why it matters when it comes to mental health). Moving from a place of isolation to one of community. Resources Download your Self-Care SOS Guide + Journal Guest Information Website: minaab.com Instagram: @minaab Minaa B. is a writer, author of the book Rivers Are Coming and a licensed psychotherapist based in NYC. She inspires people with her work through her hope filled messages and aims to bridge the gap between shame and mental health treatment for people who feel alone in their struggles. Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We're chatting with Jenny Blake about how to move beyond burnout and build a life you love. Jenny Blake is an author, career and business strategist, and international speaker who helps people organize their brain, move beyond burnout, and build sustainable, dynamic lives they love. Key Takeaways from the Episode The PIVOT method, and how to apply it to change your health. Jenny's happiness formula, and how to apply it to your own life. Actionable ways to identify your values. How Jenny used meditation to rewire her brain and tips for adopting the practice. Why self-trust is just as important as self-love. How to redefine your relationship with your body. Jenny's definition of surrender, and where she's going next. Resources PIVOT: The Only Move That Matters is Your Next One PIVOT Toolkit Mind Mapping CNBC Video PIVOT Podcast: What's More Important to You Than Perfection? PIVOT Podcast: How Meditation Rewired My Brain + 5 Tips for Making the Habit Stick Girl, You Don't Need Makeup Outrageous Openness: Letting the Divine Take the Lead by Tosha Silver Guest Information Website: PivotMethod.com Twitter: @jenny_blake Podcast: Pivot Podcast Jenny Blake is the author of Pivot: The Only Move That Matters is Your Next One (Portfolio/Penguin Random House, September 2016), which won an award for Axiom Best Business Book in the careers category. Jenny also hosts the popular Pivot Podcast, which CNBC listed among 6 podcasts to make you smarter about your career, Entrepreneur selected as one of the top 20 female-hosted business podcasts. Jenny combines her love of technology with her superpower of simplifying complexity to help clients pivot their lives. Her motto: if change is the only constant, let's get better at it. Sponsor Thank you to today's sponsor, Thrive Market. Head to thrivemarket.com/feelgood to get 25% your first purchase + free shipping + a free 30-day trial! Thanks for supporting the sponsors that support out show. Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

Sonja Overhiser from A Couple Cooks is our guest today, sharing tips on how to fall in love with cooking and change your mindset when it comes to healthy eating. She also gives ideas for how to start if you're looking to dive into the health and wellness space, and breaking down her new cookbook, Pretty Simple Cooking. Resources Pretty Simple Cooking Guest Information Website: acouplecooks.com Instagram: @acouplecooks @sonjaoverhiser Podcast: A Couple Cooks Sonja Overhiser, an author, recipe developer, podcast host, and healthy and sustainable food advocate. Along with her husband Alex, she is creator of the A Couple Cooks website, a collection of whole foods recipes and inspiration for healthy and sustainable eating. She is co-host of the A Couple Cooks Podcast, a show that features conversations with the freshest voices in food, including authors, farmers, and celebrity chefs. Her work has been featured in national online and print publications, and she develops recipes for national brands. Sonja is also the author of Pretty Simple Cooking. Sponsor Thank you to today's sponsor, Thrive Market. Head to thrivemarket.com/feelgood to get 25% your first purchase + free shipping + a free 30-day trial! Thanks for supporting the sponsors that support out show. Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

Today we're taking a deep dive into practicing self-care, even when you're in survival mode. You'll gain tactical tips and specific practices to help you nourish your soul, whether you're going through a difficult time, or just can't carve out a moment to take care of yourself each day. There's also a free downloadable guide to help you practice self-care in just 2 minutes a day. Click here to download! Resources Grab your free Self-Care SOS guide + journal here! Website: realfoodwholelife.com Instagram: @realfoodwholelife Sponsor Thank you to today's sponsor, Thrive Market. Head to thrivemarket.com/feelgood to get 25% your first purchase + free shipping + a free 30-day trial! Thanks for supporting the sponsors that support out show. Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

Today we're taking a deep dive into practicing self-care, even when you're in survival mode. You'll gain tactical tips and specific practices to help you nourish your soul, whether you're going through a difficult time, or just can't carve out a moment to take care of yourself each day. There's also a free downloadable guide to help you practice self-care in just 2 minutes a day. Click here to download! Resources Grab your free Self-Care SOS guide + journal here! Website: realfoodwholelife.com Instagram: @realfoodwholelife Sponsor Thank you to today's sponsor, Thrive Market. Head to thrivemarket.com/feelgood to get 25% your first purchase + free shipping + a free 30-day trial! Thanks for supporting the sponsors that support out show. Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

Jessica Murnane is our guest this week. In this episode we chat about a plant-based diet, endometriosis, and she shares details about her newest project. Jessica is creator of the One Part Plant movement, author of the One Part Plant Cookbook, host of the One Part Podcast, and founder of Know Your Endo. Key Takeaways from the Episodes How a diagnosis of endometriosis led her to where she is today. The lessons endometriosis has taught her. Jessica's long road to an endometriosis diagnosis. The different treatment options she's tried over the course of her disease. How the experience of changing her diet challenged her, and changed her life. Why altering her diet changed her relationship with food and eating. The definition of plant-based and veganism, and the difference between the two. Why too much information isn't necessarily a good thing. Jessica's new project, Know Your Endo. Resources One Part Plant: A Simple Guide to Eating Real, One Meal at a Time Guest Information Website: onepartplant.com Instagram: @jessicamurnane Podcast: One Part Podcast Jessica Murnane is the creator of the One Part Plant movement and author of the One Part Cookbook (she's working to get everyone on this planet to start eating one plant-based meal each day), host of the One Part Podcast (she loves asking inspiring people the tough questions), and founder of Know Your Endo, the soon-to-be launched website for education, awareness, and support for women living with endometriosis. Jessica has contributed to and appeared ​in ​magazines and websites, including Bon Appétit, Goop, ​Mind Body Green, ​Lenny, ​The Coveteur, Food52, ​and ​PopSugar ​ ​and has spoken at Apple​, ​Taste Talks, and Wanderlust. ​She lives in Charleston, South Carolina with her husband, son, and lots of palm trees. Sponsor Thank you to today's sponsor, Thrive Market. Head to thrivemarket.com/feelgood to get 25% your first purchase + free shipping + a free 30-day trial! Thanks for supporting the sponsors that support out show. Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

Nutritionist to the stars, Kelly LeVeque, is back on the podcast following her extremely popular first episode in 2017. Kelly is sharing the behind-the-scenes of her book tour, tips on eating well while traveling, finding a diet that works for you, avoiding the starvation-binge cycle, her take on today's most popular diets, and in-depth recommendations on protein powders. Key Takeaways from the Episodes What it's like to go on book tour, including the highs and the lows. Taking care of your body during times of hustle and stress. Finding consistency when life gets hectic. Kelly's tips for travel the Fab-Four way, and how she orders on the road. How to modify menu options to find Fab-Four meals anywhere. Changing the lense around food from falling off the wagon to making enriching choices each day. Avoiding the starvation and binge cycle. Taking back the moment between a less than optimal choice and the next choice. Kelly's take on today's most popular ways of eating: Whole30, macro counting, ketogenics, vegan and/or plant based. Kelly dives deep into protein powders. What's next for Kelly. Making choices that love your body. Resources Episode 3 with Kelly LeVeque Body Love: Live in Balance, Weight What You Want, and Free Yourself From Food Drama Forever Episode 24 with Ashley Neese Episode 25 on Gratitude On Falling Off the Wagon (and Why I'll Never Do It Again) Episode 26 with Melissa Hartwig on the Whole30 5-Ingredient Golden Milk Concentrate Guest Information Website: Be Well By Kelly Instagram: @bewellbykelly Kelly LeVeque is a Certified Celebrity Health Coach and Holistic Nutritionist based in Los Angeles, California. Guided by a practical and always optimistic approach, Kelly helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life. Working with well-known names such as Jessica Alba, Evan Peters, and Eve Hewson, Kelly is extremely passionate about the science of human nutrition and the desire to help clients achieve their personal health goals. Kelly LeVeque has parlayed her passion for health, wellness and the science of nutrition into her first book, Body Love. Body Love will help you feel empowered, not overwhelmed by food and nutrition, live in balance, weigh what you want and free yourself from food drama forever. Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

I'm sharing the ways I've failed this year, and how I've changed my mindset to think outside the failure box (and you can, too) in today's vulnerable episode. I'm also breaking down my new course, Actually Healthy and extending an invitation for you to join in 2018. Resources Actually Healthy Course Website: realfoodwholelife.com Instagram: @realfoodwholelife Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We're breaking down top episodes from season one of The Feel Good Effect podcast, plus I'm sharing what I've learned from my first year of podcasting, plus a never-before-heard clip from before the podcast went live. We're also diving into my new course, Actually Healthy! Resources Actually Healthy Course Website: realfoodwholelife.com Instagram: @realfoodwholelife 2017 Top Recipes, Posts, Episodes + What's Next Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

Today we're talking with Laila Ali, world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two. Laila is sharing how she got into boxing, her transition into fitness & wellness, finding balance, her philosophy on preparation, and persistence, plus her new book, Food For Life. Guest Information Instagram: @lailaali Website: lailaalilifestyle.com Laila Ali is a world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two. The youngest daughter of late beloved global icon and humanitarian, Muhammad Ali, she is a two-time hall of famer and four-time undefeated boxing world champion, whose stellar record includes 24 wins (21 of which were "knockouts"). Laila is most excited about her forthcoming cookbook, "Food For Life: Delicious & Healthy Comfort Food From My Table To Yours!" being released January 23, 2018. A major source of the inspiration for Laila writing this particular cookbook was her desire to show people how they could enjoy healthier and more nutritious versions of their favorite foods without having to compromise taste. Resources Food For Life: Delicious & Healthy Comfort Food From My Table To Yours Reach! Finding Strength, Spirit and Personal Power Big Magic: Creative Living Beyond Fear Laila Ali Lifestyle Podcast Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

Today we're talking with Laila Ali, world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two. Laila is sharing how she got into boxing, her transition into fitness & wellness, finding balance, her philosophy on preparation, and persistence, plus her new book, Food For Life. Guest Information Instagram: @lailaali Website: lailaalilifestyle.com Laila Ali is a world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two. The youngest daughter of late beloved global icon and humanitarian, Muhammad Ali, she is a two-time hall of famer and four-time undefeated boxing world champion, whose stellar record includes 24 wins (21 of which were "knockouts"). Laila is most excited about her forthcoming cookbook, "Food For Life: Delicious & Healthy Comfort Food From My Table To Yours!" being released January 23, 2018. A major source of the inspiration for Laila writing this particular cookbook was her desire to show people how they could enjoy healthier and more nutritious versions of their favorite foods without having to compromise taste. Resources Food For Life: Delicious & Healthy Comfort Food From My Table To Yours Reach! Finding Strength, Spirit and Personal Power Big Magic: Creative Living Beyond Fear Laila Ali Lifestyle Podcast Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We're diving into body image, redefining success, and finding happiness in the digital media age today with Kathryn Budig. Kathryn is an internationally celebrated yoga teacher and author known for her accessibility, humor, and ability to empower her students through her message, "aim true." Key Takeaways Kathryn's journey to yoga and how her relationship with the practice has changed over time. Changing the definition of something "working." On resisting labels and living outside of a definable box. How to redefine successful and move away from external validation to measure self-worth. The difference between success and happiness. How to look at your core values and evaluate how your life matches your core values. Loving who you are right now in all aspects. Not indulging in negative self-talk and understanding the complexities of body image. Avoiding the comparison trap, in particular comparing yourself to previous versions of yourself. Guest Information Instagram: @kathrynbudig Website: kathrynbudig.com Kathryn Budig is an internationally celebrated yoga teacher and author known for her accessibility, humor, and ability to empower her students through her message, "aim true." With over a decade of experience in her field, Budig served as the yoga editor to Women's Health magazine for five years, contributed recipes and sat on the Yahoo Health Advisory Board, and regularly contributes to Yoga Journal, The New Potato, and MindBodyGreen. She is the creator of the Aim True Yoga DVD produced by Gaiam, author of The Women's Health Big Book of Yoga and Aim True. Resources Episode 18: Kate Fagan, What Made Maddy Run Aim True: Love Your Body, Eat Without Fear, Nourish Your Spirit, and Living Without Fear Yoga Glow Free Cookies Podcast Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

Melissa Hartwig is co-founder of the Whole30 program, and four-time New York Times bestselling author. In today's episode we dive into details about the Whole30, Melissa's take on dieting, and she explains all about the lesson of the lamp. Guest Information Instagram: @melissahartwig @whole30recipes Website: whole30.com Melissa Hartwig is a Certified Sports Nutritionist who specializes in helping people change their relationship with food and create life-long, healthy habits. She is the co-creator of the original Whole30 program, and a four-time New York Times bestselling author (It Starts With Food, The Whole30, Food Freedom Forever, and The Whole30 Cookbook). She has been featured by Dr. Oz, Good Morning America, the New York Times, the Wall Street Journal, Details, Shape, Outside, and SELF, and ranked #27 on Greatists Top 100 Most Influential People in Health and Fitness in 2017. Melissa has presented more than 150 health and nutrition seminars worldwide, and is a prominent keynote speaker on social media and branding, health trends, and entrepreneurship. She lives in Salt Lake City, UT. Resources It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways Food Freedom Forever: Letting Go of Bad Habits, Guilt, and Anxiety Around Food Whole30 Day by Day The Whole30 Fast & Easy Cookbook Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We're diving into gratitude today, and how a gratitude practice can allow you to stay gentle (even when life gets messy). In this episode we'll dig into why gratitude works, what it is, what it isn't, and how to do it. 1 | The Research Gratitude amplifies our enjoyment and appreciation of the good, which research has shown to not only improve mood, but to also improve overall life satisfaction. When we intentionally recognize and think about all of the good things (and good people) in our life it actually makes our life better. Increasing Mindfulness Intentionally recording gratitude moments naturally increases mindfulness as we become more intentionally aware of what is happening in our life as we experience it so that we can record our moments in journal. Practicing this type of mindfulness has been shown across several studies to decrease symptoms of stress, physical pain, depression, and anxiety, and has actually been shown to increase brain volume and activity in the prefrontal cortex - a brain area that plays a critical role in effectively managing stress and negative emotions. Also, it inevitably leads us to appreciate all the good things that happen throughout our day more, 2 | What It Is Practicing gratitude simply means that you bring awareness to the extraordinary in the ordinary. 3 | What It's Not Adopting a gratitude practice doesn't mean that you can't feel painful or negative emotions. Or that you never have a bad day. Or that you never complain. Gratitude is a both/and practice. I have feel bad or sad and still feel gratitude. Gratitude is not about guilt. If you find yourself thinking "I should be grateful," honor those feelings. Talk to someone. Reach out for help. 5 | Get Specific If you're just starting or you're a long-time gratitude practitioner see if you can get specific. For example, if you're grateful for your family, see if you can find specific instances throughout your day or week that you're grateful for when it comes to your family. Once you train your brain to look for the specific, you'll be amazing at the number of little pockets of gratitude you can find. 6 | Write it Down Writing a gratitude list or recording instances in a moment journal can help you capture your gratitude practice each day. 7 | Give it Away Share your gratitude! Expressing gratitude with others not only builds them up, but fills your cup as well. Resources 3 Grateful Things Moment Journaling Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We are diving into breath this week with our guest, Ashley Neese. In this episode we discuss why a breathwork practice is so important, how to do it, common misconceptions, and how to use breath to improve your overall health. Ashley Neese is a courageous guide who empowers people to heal themselves. She holds a MFA from the California College of the Arts and is a leading expert in the breathwork field. Her private sessions, workshops, retreats, and lifestyle journal guide spirit seekers towards living with their hearts wide open. Ashley works with clients all over the world and has been featured in Vouge, Well + Good, Freunde von Freunden, Jenni Kayne, The Chalkboard Mag, MindBodyGreen, ELLE Japan, Free + Native, and The Nourished Journal. She is regularly invited to speak at conferences and podcasts and teach for corporations. Ashley's recent engagements include, MindBodyGreen's Revitalize, That's So Retrograde, The Balanced Blonde, Goop, WeWork, FOX, BuzzFeed, True Botanicals, Lululemon, and Kit + Ace. Key Takeaways Ashley's story and how she recovered from addiction. The key to breathing for health. Why the exhale matters. How to add a breathwork practice into your weekly routine. Show Resources The Science of Slow Deep Breathing The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Fitter, Slimmer and Faster Guest Information Website: ashleyneese.com Instagram: @ashleyneese Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

023 Finding Real Health in Real Life: Feel Good Effect Success with Ali Edwards We're diving into a Feel Good Effect success story today, as we chat with Ali Edwards from aliedwards.com. We talk about Ali's wellness story, how she balances taking care of herself as a working mama of a blended family of seven, and how she's used lessons taken from the Feel Good Effect to find real health in real life. Ali Edwards's passion resides in that very special place where the stories and images of life intersect. Her work includes teaching, writing, photography, and memory keeping product design. Learn more about her intentional memory keeping projects and products at http://www.aliedwards.com. Key Takeaways Ali's wellness story, what worked and what didn't. What's still challenging on a day to day basis. How Ali found help with her anxiety and depression. Her philosophy on food and feeding a family of seven. Her approach to movement and finding what works for her. Ali's go-to Feel Good Effect podcast episodes. Show Resources Feel Good Effect 003: How to Naturally Balance Your Hunger Hormones with Kelly LeVeque Feel Good Effect 004: Finding Intuitive Health and Committing to Real with Sadie Lincoln Feel Good Effect 014: The True Meaning of Wellness with Colleen Wachob Feel Good Effect 015: The Secret to a Happy Healthy Life with Gretchen Rubin Feel Good Effect 019: FInding Healthy Middle Ground and Thriving with an Autoimmune Disease with Phoebe Lapine Guest Information Website: http://www.aliedwards.com Instagram: @ae_wellness Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We're taking a deep dive the fundamental problem of retouching in media, why narrowing the definition of beauty is not healthy, how to replace lies with truth, and the upcoming documentary, self(i.e.), with Sarah Dubbeldam, CEO of DARLING Media and Editor-in-Chief of DARLING Magazine. Sarah Dubbeldam is founder of DARLING, a multi-media company that is positively redefining female-driven digital, social and print content. She serves as CEO of DARLING Media and Editor-in-Chief of DARLING Magazine. After graduating from Concordia University, Sarah was signed by one of the world's top modeling agencies. Although her modeling career was met with success through national campaigns, after a few years she was fed up with feeling insecure and depressed, questioning what she was doing with her life. Sarah put her dissatisfaction into action and over coffee with her best friend Kelli, came up with the idea of launching DARLING, a magazine that broadened the ideal of "beauty" with an authentic and elevated conversation for women. The goal: creating media that matters. Five years after first developing the concept, Sarah turned to Kickstarter in 2012 to get the print magazine off the ground. Since then the company has grown into different verticals such as video, online, social media and events and has become a movement to build women's self-esteem. DARLING is the only women's magazine that does not retouch women's skin or bodies and seeks to represent a wide range of sizes, ages and ethnicities. The cultural phenomenon Sarah has created can be seen in the hashtags #thatsdarling, #darlingmovement and #darlingweekend that have been used more than 15 million times on social media. Key Takeaways The DARLING founding story, and how the mission statement came to be. The decision to not retouch images in the magazine. The difference between filters and retouching. Sarah's definition of perfectionism and the ideal of beauty throughout the years. The problem with narrowing the idea of beauty. "A flaw is only a flaw if it's measured against an ideal." Sarah Dubbeldam "Your body is your home. The only thing holding you back is believing there's something wrong with you." self(i.e.) Replacing lies with truth. Bringing awareness to self-critical thoughts and sharing these thoughts with a supportive community. Learning to have healthy thought patterns is what it really means to be healthy. Show Resources DARLING mission statement. self(i.e.): the search for real self-esteem in a retouched world Guest Information Website: darlingmagazine.com Instagram: @darlingmagazine @sarahdubbs Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We're taking a deep dive the fundamental problem of retouching in media, why narrowing the definition of beauty is not healthy, how to replace lies with truth, and the upcoming documentary, self(i.e.), with Sarah Dubbeldam, CEO of DARLING Media and Editor-in-Chief of DARLING Magazine. Sarah Dubbeldam is founder of DARLING, a multi-media company that is positively redefining female-driven digital, social and print content. She serves as CEO of DARLING Media and Editor-in-Chief of DARLING Magazine. After graduating from Concordia University, Sarah was signed by one of the world's top modeling agencies. Although her modeling career was met with success through national campaigns, after a few years she was fed up with feeling insecure and depressed, questioning what she was doing with her life. Sarah put her dissatisfaction into action and over coffee with her best friend Kelli, came up with the idea of launching DARLING, a magazine that broadened the ideal of "beauty" with an authentic and elevated conversation for women. The goal: creating media that matters. Five years after first developing the concept, Sarah turned to Kickstarter in 2012 to get the print magazine off the ground. Since then the company has grown into different verticals such as video, online, social media and events and has become a movement to build women's self-esteem. DARLING is the only women's magazine that does not retouch women's skin or bodies and seeks to represent a wide range of sizes, ages and ethnicities. The cultural phenomenon Sarah has created can be seen in the hashtags #thatsdarling, #darlingmovement and #darlingweekend that have been used more than 15 million times on social media. Key Takeaways The DARLING founding story, and how the mission statement came to be. The decision to not retouch images in the magazine. The difference between filters and retouching. Sarah's definition of perfectionism and the ideal of beauty throughout the years. The problem with narrowing the idea of beauty. "A flaw is only a flaw if it's measured against an ideal." Sarah Dubbeldam "Your body is your home. The only thing holding you back is believing there's something wrong with you." self(i.e.) Replacing lies with truth. Bringing awareness to self-critical thoughts and sharing these thoughts with a supportive community. Learning to have healthy thought patterns is what it really means to be healthy. Show Resources DARLING mission statement. self(i.e.): the search for real self-esteem in a retouched world Guest Information Website: darlingmagazine.com Instagram: @darlingmagazine @sarahdubbs Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We're taking a deep dive into meal planning this week. From how to make meal planning work in real life, common mistakes, specific mindset strategies, and action steps, this episode is packed with information to help you meal plan (even if you hate the idea right now)! Key Takeaways No Fail Tips for Meal Planning (for People Who Hate Meal Planning) 1 | Let Go of Perfect There is no such thing as perfect meal planning. Let go of unrealistic expectations and rigid plans in favor of simplicity, and work within the context of your real life. Action Step: Can you think of a specific example when perfect meal planning or following a rigid plan kept you from meal planning? If so, how can you reset expectations and try again? 2 | Know your Why Keeping in mind why you are meal planning and cooking at home can help keep you on track and motivated over time. If your why includes goals for the future, see if you can add a few that are more immediate. Action Step: Make a list of why you want to meal plan and cook at home. Then add a few immediate outcomes to the list. 3 | Simplify Complicated recipes and long ingredient lists are a sure why to burnout and ditch meal planning altogether. Instead, try simplifying. Think of recipes in terms of the Essential Six, and Meal Map instead of meal planning. Simplifying the process will allow you to know what you need at the grocery store and then have ingredients on hand to throw together meals in minutes. Action Step: Think about ways you can simplify meal planning. Try adopting the Essential Six and Meal Mapping approach and see if it makes things easier. 4 | Make it Enjoyable Take meal planning off the dreaded chore list and move it into the self-care category. Pour yourself a cup of tea or glass of wine, put on some good music, and take a few moments to prepare for the week in comfort. Action Step: Brainstorm a few ways you can make the process of meal planning more enjoyable and nurturing. 5 | Enlist Help There is no rule you need to do everything yourself. Invite others in your life to help with the process, whether it's picking up groceries or taking something off your plate. Action Step: Think about ways you can invite help when it comes to meal planning. Then reach out and ask! 6 | Anything is Better Than Nothing In the ideal world we'd all have every meal planned and ingredients on hand for effortless cooking. Since the ideal isn't always possible, just start with something. Plan one dinner. Batch cook one recipe. Start small. Then see how far you can go. Action Step: How can you adopt the anything is better than nothing mentality this week? You don't need to wait for the ideal, start now, start small, and enjoy the ride. Show Resources Real Food Fix 5 Meal Planning Myths (and Why It's Not as Complicated as You Think) Ditch the Complicated Meal Plan (and Try This Instead) Episode 17: What I Wish I'd Known When Starting a Wellness Journey Friday Night Oven Fries More Information Website: realfoodwholelife.com Instagram: @realfoodwholelife Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

We're talking with Lisa Merkle, a self described yogi, event designer, and cancer survivor, about her life before cancer, how she navigated both western and eastern approaches to fighting the disease and healing her body, and what she learned through the process. Show Summary Diagnosed with cancer in July of 2016 and recently resurfacing from treatment, Lisa is moved to share lessons endured in an effort to educate and inspire others on the topic of cancer prevention and awareness. As a certified yoga teacher, Holistic Health Coach, and with a background in photo and event production, Lisa launched an event and lifestyle design studio with a focus on serving clients associating with health and wellness trends. She recently relocated to Miami after 17 years in New York City, with sights set on developing an Urban Farm in Overtown Miami: a food desert and historically underserved community in downtown Miami. Prior to launching her own business, she spent a decade as Studio Manager at the photography studio of photographer Bruce Weber. Key Takeaways Living the wellness lifestyle before cancer. Her symptoms and experience with treatment prior to the diagnosis. Lisa's cancer diagnosis, and the decisions she faced going into treatment. The bias she held against western medicine, and how she worked with both eastern and western practitioners to address her illness. Why the antithesis to polarization is inclusivity, to connect and to create a dialog. The healing practices she implemented during treatment and recovery. Why she chooses love over fear. Lisa's next project in Miami. Show Resources Fat, Sick & Nearly Dead by Joe Cross Judith Hanson Lasater Restorative Yoga Far Infrared Bio Mat Guest Info Website: lisamerkle.com Instagram: @lisamerkle212 Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

In this episode we're chatting with Phoebe Lapine about autoimmune disease, Hashimotos Thyroiditis, finding middle ground when it comes to health, and her book, The Wellness Project. Phoebe is a food and health writer, wellness personality, gluten-free chef, culinary instructor, recipe developer and speaker. On her award-winning blog, Feed Me Phoebe, she shares recipes for healthy comfort food, and insights about balanced lifestyle choices beyond what's on your plate. Her memoir, The Wellness Project, chronicles her journey with Hashimotos Thyroiditis and how she finally found the middle ground between health and hedonism by making one lifestyle change, one month at a time. Key Takeaways Overview of autoimmune disease and Hashimotos Thyroiditis. Thoughtful systematic way of figuring out what works for you. How to fit health changes into real life. Finding the sweet spot between health and hedonism and feeding your spirit. The effect of stress on health, autoimmune disease, and the benefit of letting go of unrealistic ideals of perfection. The One Big Question--if you could tell someone one thing to change about their life that would have a profound impact on their wellbeing, what would it be? Thinking about health in terms of concentric circles, and then focusing on locking down the center circle. The Ten Commandments of healthy hedonism. Why focusing on balanced blood sugar is a great place to start when it comes to health change. Approaching an elimination diet with an experimental mindset. The benefit of consuming fermented foods. Why taking small steps can make such a big difference over time. How cooking at home can move the needle when it comes to health. Finding the middle ground and balance between making your body feel good and living a good life. Show Resources The Wellness Project: How I Learned to Do Right By My Body, Without Giving Up My Life My Hashimotos Story The Autoimmune Disease No One Has Ever Heard Of: What I Learned from A Pernicious Anemia Diagnosis How to Design Your Own Wellness Project: A Guide The One Big Question Episode 1: Kristen Boehmer on Lifestyle Change and Living with an Autoimmune Disease Episode 3: Kelly LeVeque, How to Naturally Balance Your Hunger Hormones What I Learned from a Month of Growing my Gut Garden The Microbiome Solution: A Radical New Way to Heal the Body from the Inside Out The Good Gut: Taking Control of Your Weight, Your Mood and Your Long Term Health Episode 15: The Secret to a Happy, Healthy Life with Gretchen Rubin #4WeekstoWellness: My Waste Free Month Guest Info Website: feedmephoebe.com Instagram: @phoebelapine Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

Show Summary In this episode we're talking with Kate Fagan, author of the book, What Made Maddy Run: The Secret Struggles and Tragic Death of an All-American Teen. We unpack the themes of perfectionism, the effects of social media on our brains, difficult transitions, and mental health. And we explore how healthy is driving satisfaction from activities and engagement not dependent on outside validation. Detailed show notes & resources available at realfoodwholelife.com/feelgoodeffect Key Takeaways Madison Holleran's story. Unpacking the themes of perfectionism, the effects of social media on our brains, difficult transitions, and mental health. How we seem to need one box for everything and how that can be problematic in talking about mental health. How filters played a role in Maddy's life, and how they may be playing a role in all of our lives. How much photographic information we are consuming and the possible impact on our brains. The inability to see that everyone else's social feeds were filtered, too. The problem with filtering in and filtering out. Social isolation and social media. The difference between connectivity and true social connection. The ways that the digital medium can cloud a real emotional state. Real conversations are messy and lack control vs. digital interactions. Connecting one human to another is asking follow up questions and staying in the relationship through the hard questions. If you think you are alone in your feelings it may be difficult to share your experience and ask for help. The transition to college and the challenges this experience can bring. "I know I'm supposed to feel like the lucky chosen few, but all I feel is overwhelm." This can be a really difficult mental battle. The risk of "I should be feeling." Struggle is not weakness. "When the hurdle you are supposed to clear is actually a brick wall, you're not going to get to the other side, you're going to actually hurt yourself in trying to push through." The problem with perfectionism. "Notice how close perfection is to despair." Why checking boxes and achieving will never be enough when it's in the absence of true joy, knowing who you are and what makes you happy. "I've been at the bottom and I've been at the top and I know I won't find peace in either." -Aaron Rogers Finding joy and peace with things that have nothing to do with external validation. Healthy is driving a majority percentage of satisfaction from activities and engagement not dependent on outside validation. Show Resources What Made Maddy Run: The Secret Struggles and Tragic Death of an All-American Teen The Fine Art of Being Imperfect Two Write Love on Her Arms Crisis Text Line National Suicide Prevention Lifeline Guest Info Website: bykatefagan.com Instagram: @katefagan3 Podcast: Free Cookies Show the Feel Good Effect Love Share it via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show! Subscribe on Apple Podcasts.

In this episode we're diving into the 5 things I wish I'd know when starting this wellness journey. Website: realfoodwholelife.com Instagram: @realfoodwholelife All show notes & resources available at realfoodwholelife.com In today's show we're unpacking some of the themes from previous episodes and I'm sharing a personal story and the 5 things I wish I'd known when first starting out. KEY TAKEAWAYS FROM THIS EPISODE What I Wish I'd Known Gentle Over Perfect It's hard to be gentle when you have big goals. But perfect is an impossible target, and holding yourself to such a standard is a quick way to burnout. Plus, it's just really difficult to maintain in the long run. Instead try to be gentle in the process. Know and Honor What Works for You Know yourself, your life context, and what works for you. Then honor it. Not For Skinny, Just For Me External outcomes are fine, and there's nothing wrong with wanting to lose weight, get toned, eat healthier, or meditate more. Try to keep in mind why you're doing this, and then see if you can bring your focus inward. There is More Than One Right Way to Do This Even though there are a million prescriptive diets and wellness plans in the world, there is more than one right way to wellness. Trust yourself in finding what works for you. Not doing things according to a perfect plan does not mean you're failing. Step Back From Pushing Through and Lean into Support, Belief, and Slow If you find yourself pushing through, checking boxes, and missing the joy see if you can take a step back. Is there a way to make some changes so that you're working from a place of support, belief, and slowness? RESOURCES HELP THE SHOW Share it with a friend via Facebook, Instagram, Pinterest, or Twitter Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and mean the world to me. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

Jon Acuff is the New York Times-bestselling author of six books including his most recent, Finish. He's helped some of the biggest brands in the world tell their story, spoken to hundreds of thousands of people at companies such as Microsoft, Nissan and Comedy Central, and been featured regularly on national media. Website: acuff.me Instagram: @jonacuff All show notes & resources available at realfoodwholelife.com KEY TAKEAWAYS FROM THIS EPISODE Why Jon followed up his book Start with his current book, Finish to answer the question of how to actually reach your goals. Shining light on why the middle is so hard. Why perfectionism is one of the biggest hurdles to success. What to do on the day after perfect, when things haven't worked out. Escaping all-or-nothing thinking when it comes to goals. Reconciling the perceived definition of perfectionism with how it manifests in real life. "Amazon has sold millions of imperfect, finished books." The significance of day 2 and day 13 in reaching your goals. How cutting goals in half can help you succeed in the long run. Secret rules and why they are keeping you from your goals. Why being kind to yourself is the key to success. How self-awareness leads to understanding secret rules and moving beyond them. The importance of fun and how it contributes to success. Why you can't do it all, shouldn't do it all, and how to let things go. Shame is pretending you can do it all. Using perfectionism to avoid the true work. Being honest about your own failures and not painting a perfect picture of yourself to the people around you. Remember one size doesn't fit all. Always be editing, always be tweaking, always be curious. A health goal isn't turning you into a different person. A health goal is allowing you to celebrate you you already are even more. RESOURCES Finish: Give Yourself the Gift of Done Quitter: Closing the Gap Between Your Day Job and Your Dream Job Start: Punch Fear in the Face, Escape Average and Do Work the Matters Do Over: Make Today the First Day of Your New Career Finish: Give Yourself the Gift of Done Brene Brown TED talk on shame Teach Girls to Be Brave, Not Perfect TED talk Jon Acuff on The Moment with Brian Koppelman podcast Good Life Project podcast HELP THE SHOW Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

We are diving in The Four Tendencies with Gretchen Rubin, and why knowing yourself is the way to a happy, healthy life. Gretchen Rubin is one of the most influential writers on the linked subjects of habits, happiness, and human nature. She's the author of many books, including the blockbuster New York Times bestsellers Better Than Before and The Happiness Project. A member of Oprah's SuperSoul 100, Rubin has an enormous following, in print and online; her books have sold almost three million copies worldwide, and she has a highly ranked, award-winning podcast, Happier with Gretchen Rubin. Website: gretchenrubin.com Twitter: @gretchenrubin All show notes & resources available at realfoodwholelife.com KEY TAKEAWAYS FROM THIS EPISODE How she left a successful law career for writing. Why it took Gretchen 10 years to become an overnight success. The origin story of the Happiness Project, and why she focused on the practical daily life activities for health and happiness. What "Be Gretchen" means, and why the only way to build a happy, healthy, creative, efficient life is to base it on the foundation of our own nature, our own values, our own interests, our own temperament. There is no magic one-size fits all solution. We are mostly alike but the differences are so important. Sometimes things work, sometimes they don't and it's not your fault. Why it's so hard to know yourself. There's the way we wish we were, the way other people wish we were, and our assumptions about what people are like. Using the laws of distinction to describe our differences. What did you love to do when you were 10 years old, what do you lie about (which means there's a disconnect between you life and your values), who do you envy? Shining a spotlight on hidden patterns and lending a vocabulary. What to do when you're telling yourself "I should." The Four Tendencies and how you respond to outer and inner expectations. The difference between Upholder, Questioners, Obligers, Rebels. Diving into the challenges and positives of each tendency. Why it doesn't work to try to change your tendency. Why "should" is a trigger. It's only what I can do, what I will do, and what works for me. Why September is the new January RESOURCES The Happiness Project by Gretchen Rubin Better Than Before by Gretchen Rubin The Four Tendency by Gretchen Rubin Happier podcast Happier in Hollywood podcast The Four Tendencies Quiz Samuel Johnson, the Major Works HELP THE SHOW 1 | Share the show via Facebook, Instagram, Pinterest, or Twitter 2 | Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! 3 | Subscribe on iTunes.

We're diving into the true meaning of wellness with Colleen Wachob, the Founding Partner and Chief Brand Officer at mindbodygreen, one of the biggest brands in wellness. Colleen graduated from Stanford University with degrees in International Relations and Spanish, and spent ten years working at Fortune 500 companies including Gap, Walmart and Amazon. She now lives in Brooklyn, New York with her husband, mbg founder, Jason Wachob, and daughter Ellie. All show notes & resources available at realfoodwholelife.com Website: mindbodygreen.com Instagram: @colleenwachob @mindbodygreen Key Takeaways from this Episode How she switched careers to find health and connect with her passion in the wellness world. How a health scare led to a significant life changes and served as the catalyst to leave her traditional career path. Why wellness is living a complete and fulfilling life. That's a life of connections with self, with your family, with your community and your environment. Why wellness is a journey with no no clear destination. How the actual practice of wellness is progress. The mbg definition of wellness that requires looking at the connections across the pillars of wellness: physically, mentally, emotionally, spiritually and environmentally. Why the wellness industry runs the risk of turning narcissistic and obsessive. Clarifying the distinctions between science-backed wellness trends. Why there isn't one answer--and how to tune into you when it comes to navigating the wellness space. The Feel Good test: Does this make you feel good?. Wellness has to become so much more accessible. Making it part of everyday life. Navigating big life transitions from the corporate world to a start-up and Colleen's new role as a mother. Intentionally disconnecting from social media and connecting with family to create balance and balance. The upcoming mbg Revitalize conference. Resources Watch mbg Revitalize streaming live or replay mindbodygreen podcast with Melissa Hartwig and Kathryn Budig The Rich Roll podcast Let's Connect Leave a note in the comment section below. Share this episode friend via Facebook, Instagram, Pinterest, or Twitter Help the show Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. Your review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

In this episode, we're chatting about ditching extremes, setting boundaries, listening in and finding joy with Davida Kuglemass from the Healthy Maven. Davida Kugelmass is the creator behind The Healthy Maven, a multi-channel health and wellness platform dedicated to making healthy living easier and sustainable. Davida's content is diverse, ranging from recipes, to travel, to self-care with a focus on how to live healthfully, rather than living for your health. All show notes & resources available at realfoodwholelife.com Davida Kuglemass Website: The Healthy Maven Instagram: @thehealthymaven Podcast: That's So Maven Key Takeaways from this Episode How to take what works for you (and ditch the rest). Overcoming an exercise addiction by taking a break and finding joy in movement. Giving yourself permission to explore different options for healthy living. Quitting the exhausted, hungry, guilty, frustrated cycle when it comes to food and exercise. Why health is so much more than your pant size. Letting go of compulsive exercise and leaning into intuitive movement. How to really listen to your body and give yourself permission to get what you actually need. Davida's self-nourishing morning and evening routine. Why simplifying is healthy. Balance is nourishing your body to feel good and that it changes from day to day. Resources I Know the Secret to Skinny I Gave Up Exercise for 30 Days Feel Good Effect Podcast Episode 004 with Sadie Lincoln Feel Good Effect Podcast Episode 007 with Kait Hurley Feel Good Effect Podcast Episode 006 with Danika Brysha Essentialism: The Disciplined Pursuit of Less by Greg McKeown How to Create Your Own Wellness Routine (You Can Actually Stick To) That's So Maven Podcast Episode 22 with Robyn Nohling from The Real Life ND RABBITS Podcast My Favorite Murder Podcast How I Built This Podcast LET'S CONNECT Leave a note in the comment section below. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter HELP THE SHOW Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

In this episode we're diving into developing healthy habits from day one, creating a balanced food philosophy, and raising children who listen to their bodies while still maintaining expectations around healthy eating with Catherine McCord of Weelicious and One Potato. Catherine, mom to Kenya (9), Chloe (7) and Gemma (2), created Weelicious.com as a platform to show parents around the world how easy and beneficial it is to expose children to wholesome, delicious homemade food. She is the author of multiple cookbooks, has a monthly "Snack Mom" column in Parenting Magazine, and has appeared in People, Self, Real Simple, the Today Show, among others. In 2016, she founded One Potato, an organic family friendly meal delivery kit offering three meals a week that take around 30 minutes or less to prepare. Website: weelicious.com and onepotato.com Instagram: @weelicious All show notes & resources available at realfoodwholelife.com KEY TAKEAWAYS FROM THIS EPISODE How to create good eaters from day one. Catherine's philosophy about one family, one meal (and avoiding becoming a short-order cook). Why everything leads to the next step. Creating a balanced food philosophy of healthy nutritional meals with nutrient density (fruits, veggies, protein, fats and carbs) and also allowing for treats. Raising children who listen to their bodies while creating expectations around healthy eating. The Smoothie Project chart and how to create a nutrient-dense smoothie each day. Creating structure while also allowing choice and freedom for children. Incrementally introducing vegetables and fruits to get your child used to healthy options. Knowing your child and shaping your approach based on their needs while holding the line on second meals. Creating a list of the 10 foods you know your child loves and using it to build lunches around with some variations. How Catherine created One Potato organic family meal delivery service. The challenges of being an entrepreneur and balancing work and family. Why you can't do it all and letting things go without beating yourself up and why everything is a tradeoff. Catherine's definition of balance: feeling good and taking care of yourself. RESOURCES Cure Your Child with Food: The Hidden Connection Between Nutrition and Childhood Ailments by Kelly Dorfman The Smoothie Project and The Smoothie Project Planner Sheet Weelicious Lunches: Think Outside the Lunch Box with More than 160 Happier Meals Weelicious: 140 Fast, Fresh and Easy Recipes Killing It: An Entrepreneur's Guide to Keeping Your Head Without Losing Your Heart Hasbro The Game of Life Enter promo code FEELGOOD25 here for $25 off your first One Potato order. LET'S CONNECT Leave a note in the comment section below. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter HELP THE SHOW Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

Taesha Butler is the blogger behind The Natural Nurturer. In her journey to health she lost over 70 pounds, and figured out how to feed a partner and child real, healthy food along the way. She is a full-time teacher and mother, and today shares family-friendly real food recipes, clean living tips, and natural parenting ideas. Taesha aims to empower parents and caregivers to raise their families in healthy way that fits into their busy lives, and today is breaking down real food for busy families and how to take care of yourself in the process. Website: thenaturalnurturer.com Instagram: @thenaturalnurturer All show notes & resources available at realfoodwholelife.com KEY TAKEAWAYS FROM THIS EPISODE Taesha's weight loss journey and how she lost over 70 pounds. Handling family grief and finding food as a way to heal. Finding a new healthy normal after baby. Keeping an eye on small steps and celebrating small success. Overcoming sheer exhaustion when it comes to incorporating real food and cooking. Using the slow cooker to get dinner on the table (even when exhausted). Letting go what you think dinner is supposed look like, and embracing what is. Transitioning a family to real food by taking baby steps. Leading by example when it comes to real food. Using muffin tin meals and choice to feed your child real food. Putting together a real food lunch box. Living simply and enjoying the little things in life. RESOURCES Voxer app The Natural Nurturer slow cooker recipes The Natural Nurturer smoothie recipes The Goal Digger Podcast The Fringe Hours: Making Time for You Thank you to our sponsor, Thrive Market. Head to https://thrivemarket.com/feelgood for a free month trial membership, 25% off your first order, plus free shipping. LET'S CONNECT Leave a note in the comment section below. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter HELP THE SHOW Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

Today we're going to take a deep dive into getting started with a wellness routine that you'll actually be able to stick to in real life. By the end of the show you'll have an actionable plan to get started with your own routine today! All show notes and resources (including a free download to get started) available at realfoodwholelife.com. KEY TAKEAWAYS FROM THIS EPISODE Part One: Set for Success 1 | It's Not Self-Care, It's Self-Compassion 2 | The Wellness Trifecta 3 | Rethink Success Part Two: Food & Movement 4 | A Fresh Start 5 | Nourish in the Middle 6 | Finishing Strong 7 | The Right Amount of Movement for You Part Three: State, Track, and Ground in Self-Compassion 8| Gentle Goal, Contingency goal, Kindness Statement RESOURCES Real Food Fix: Meal prep and planning simplified Thank you to our sponsor, Thrive Market. Head to https://thrivemarket.com/feelgood for a free month trial membership, 25% off your first order, plus free shipping. LET'S CONNECT Leave a note in the comment section below. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter HELP THE SHOW Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

Natalie Franke Hayes is an entrepreneur, mobilization marketer, community builder, and neuroscience nerd. As one of the Founders of the Rising Tide Society and the Head of Community at HoneyBook, she leads tens of thousands of creatives and small business owners while fostering a spirit of community over competition. Website: nataliefranke.com risingtidesociety.com Instagram: @nataliefranke All show notes & resources available at realfoodwholelife.com KEY TAKEAWAYS FROM THIS EPISODE How to build a mindset of community over competition online. Figuring out what lights you up and finding your calling. Eradicating isolation and helping people feel like they are not alone. Overcoming fear and living courageously. Starting small and building momentum beyond insecurities and fear. How to not be a passive observer of your life. Building relationships with a goal to build others up. Being imperfect together and fighting for each other, not against each other. Combating comparison and competition with vulnerability and connection. Making the distinction between a brand on social media and a human being. Prioritizing what you value. Setting a timer and being efficient with your time on social. Turning it all off or participating in a total digital detox. How balance can be defined in quality (not quantity) of time. On how to be intentional and protective of personal time. Quotes from Natalie "Whatever you do when you first open your eyes is what you prioritize in your life." "As long as we are constantly trying to discover that calling, that purpose, and work toward making an impact, not just for ourselves or for others, that's where the magic happens." "Fear will always be with you. It's like breathing. It's like heartbeat. It is there. It is going to be a part of your makeup forever. However, you can chose to act in spite of it. And that's courageous. Living courageously." "Social media is glass windows into a curated space that we believe to be truth. But it's not." RESOURCES Big Magic by Elizabeth Gilbert Daring Greatly by Brene Brown Rising Strong by Brene Brown Brene Brown Vulnerability and Listening to Shame TED talks Goal Digger Podcast with Jenna Kutcher LET'S CONNECT Leave a note in the comment section below. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter HELP THE SHOW Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

Author, speaker, and coach, Randy Spelling helps unfulfilled people who are driven by stress find success in their lives so they wake up every day happy and in their purpose. Growing up in a mega-famous family as the son of Aaron Spelling, Randy was surrounded by everything money could buy, but he was left wondering why this didn't bring happiness. He then started a life-long quest in search of true fulfillment, reversed engineered his life and found success from the inside out. Randy shares his passion for healthy food and intentional living with the wellness blog ReAwaken (launching in summer 2017), which offers down-to-earth tools and tips for busy folks to live healthy, happy lives. Randy Spelling Website: randyspelling.com Instagram: @randyspelling KEY TAKEAWAYS FROM THIS EPISODE What it was like growing up in a Hollywood and navigating the pitfalls of wealth and fame. The downside of fame and success and always seeking external approval. Consciously creating a life you want. Reverse engineering life order to find internal satisfaction. Finding who you are, what lights you up, and then doing that. Getting your needs met without stomping on others. Flipping the conversation about not having time and making micro-adjustments. Creating wins and building momentum in life. RESOURCES Unlimiting You: Step Out of Your Past into Your Purpose by Randy Spelling Randy's free video training on attaining big goals One Bowl Lemon Poppy Seed Muffins LET'S CONNECT Leave a note in the comment section below. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter HELP THE SHOW Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

Kait Hurley is the founder of kaithurley.com. With a background deeply rooted in wellness, Kait is an educator whose mission is to help others move, meditate, and feel amazing. As a lifelong athlete with over a decade of experience in the health and wellness industry, she is dedicated to helping people feel strong and focused through their practice. Kait Hurley Website: kaithurley.com Instagram: @kait.hurley KEY TAKEAWAYS FROM THIS EPISODE Overcoming body image issues. Thriving with anxiety. Why there are no quick fixes. Common misconceptions about meditation. Letting go of perfectionism and making exercise about connection. Ways meditation can help you out of the negative self-talk loop. How to bring awareness to the the messages you are sending yourself. How to pair working out with meditation. Practicing non-judgement and being more present. RESOURCES Love Warrior Glennon Doyle Melton's Instagram Darling Magazine Tiny Beautiful Things Tea Bar LET'S CONNECT Leave a note in the comment section below. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter HELP THE SHOW Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

Danika Brysha is a curve model with IMG Models, a food & wellness personality, and the Founder & CEO of Model Meals, a healthy meal delivery business. A recovered bulimic, binge eater, and food/sugar addict, Danika turned her worst enemy (food) into her most powerful medicine. Fed up with the effects that prescription pills, heavy drinking, and processed foods were having on herself and the people she loved, she was committed to finding a better solution to being her absolute best. Danika's ultimate goal in life is to help others achieve their highest level of happiness, to help them find what their unique contribution is to this world, and to start living it. She has a deep passion for those who struggle with food and body issues and hopes that sharing her story can give relief to others who may feel defeated or alone. Danika Brysha Website: danikabrysha.com and modelmeals.com Instagram: @danikabrysha @modelmeals YouTube: Danika Brysha KEY TAKEAWAYS FROM THIS EPISODE Overcoming eating disorder and addiction. Creating a career as a plus size model. Adding small habits for big changes. Finding your mission within your everyday. How to let go of restrictive food rules and find your natural set place. How to find body acceptance. Coming at change from a place of self-love. Being enough and striving towards your goals. Creating your normal around a lifestyle of wellness. Danika's daily self-care checklist. Why a great life is a series of great days and Danika's prescription for a great day. Starting with one thing to take care of yourself each day. Resources Evernote Gratitude practice LET'S CONNECT Leave a note in the comment section below. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter HELP THE SHOW Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

In this episode we're talking with Ashley Gartland about how to get unstuck, ways to identify your values and build a life around them, how to stop judging yourself and grow from a place of simplicity, switching tracks after becoming a mother, and how to find the thread of relevancy no matter where your passions take you. Ashley has been playing the entrepreneur game since she was 22, when she got her start as a freelance food writer. After a long run doing everything from testing cocktail recipes to working as an editor at a digital media startup, Ashley created her own brand, Ashley Gartland Coaching, to show other women that building your business doesn't have to be so hard. Her sweet spot is helping women refine their planning, goal setting, content and visibility to bring them more profit in their business and more freedom in their life. Ashley's work has been featured in O, The Oprah Magazine, The Huffington Post and Being Boss. Find show notes and bonus resources at realfoodwholelife.com Ashley Gartland Website: ashleymgartland.com Instagram: @ashleygartland Key Takeaways from this Episode: What career design means and how to do it. How to get unstuck. Specific tactics to help identify your values and build a life around them. How to stop judging yourself Why true growth comes from simplifying, and how to start. Why everything is relevant and how to find themes that lead to passion. Resources: How to Start a Gratitude Practice The Imperfect Boss Grab a free 30-minute coaching call with Ashley LET'S CONNECT Leave a note in the comment section below. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter HELP THE SHOW Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

Sadie Lincoln is the Founder and CEO of barre3, a boutique movement company whose innovative, results-driven, feel-good workout and whole-body-health approach are breaking new ground. Since opening her first studio in 2008, Sadie has continued to evolve barre3 based on her quest for knowledge on how best to balance the body. She works side-by-side with a growing team of experts ranging from physical therapists to scientists to meditation teachers. Her talks and articles about discovering body wisdom, finding joy in movement, the power of body diversity, and achieving results without pain have inspired thousands around the globe. In this episode we dive into what intuitive health means, how to detach from external ideals, commit to real, and practice balance on a day-by-day basis. Sadie Lincoln Website: barre3.com Instagram: @sadielincoln @barre3 Key Takeaways from this Episode How to make exercise more intuitive. Detaching from external ideals and formulas. Practicing balance day by day. Resetting on what matters. How to commit to real. Resources The Power Couple behind MindBodyGreen Wall Street Journal Mantra Article How I Built This Podcast Consolations: The Solace, Nourishment and Underlying Meaning of Everyday Words Head to realfoodwholelife.com/feelgoodeffect to access 15 days of free barre3 Online Plus! To help the show: Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it: Launch Apple's Podcast app, then tap the Search tab. Enter The Feel Good Effect, then tap the Search key at the bottom right. Tap the album art for the podcast, then the Reviews tab. Tap Write a Review at the bottom, then tap the Stars to leave a rating. Enter title text and content to leave a review. Enter your nickname, then tap Send. The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show! Subscribe on iTunes.

Kelly LeVeque is a Certified Celebrity Health Coach and Holistic Nutritionist based in Los Angeles, California. Guided by a practical and always optimistic approach, Kelly helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life. Working with well-known names such as Jessica Alba, Evan Peters, and Eve Hewson, Kelly is extremely passionate about the science of human nutrition and the desire to help clients achieve their personal health goals. Kelly LeVeque has parlayed her passion for health, wellness and the science of nutrition into her first book, Body Love. Body Love will help you feel empowered, not overwhelmed by food and nutrition, live in balance, weigh what you want and free yourself from food drama forever. Website: Be Well By Kelly Instagram: @bewellbykelly All show notes & resources available at realfoodwholelife.com Key Takeaways from this Episode Kelly's personal food philosophy: Eat For Satiety with the Fab Four and Fab Four Smoothie Elongate Your Blood Sugar Be Hormone Aware Ditch Perfection Simple tips and tricks to eat to satiety and naturally balance your hunger hormones Using the Fab Four to naturally balance your hunger hormones: 1) Protein – Signals to your brain "you're full!" Provides B Vitamins & Minerals, Provides Amino Acids, the building blocks of cells and collagen (read: nice skin!) 2) Fiber – Provides food for bacteria, removes toxins, slows absorption of glucose 3) Fat – Provides healthy fat (not stored by your body), increases satiety, slows digestion and curbs cravings, maximizes loss of stored body fat, hydrates cells 4) Greens – Provides antioxidants, anti-inflammatory, anti-cancer, detox agents, medicinal properties for healing, provides vitamins and minerals Resources Order the Body Love book! Fab Four recipes Fab Four smoothies Thank you so much for listening. I love hearing from you! Leave a note in the comment section below. Share this show on Facebook, Instagram, Pinterest, or Twitter To help the show: Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Subscribe on iTunes.

Today we're chatting with Sonja Overhiser, an author, recipe developer, podcast host, and healthy and sustainable food advocate. Along with her husband Alex, she is creator of the A Couple Cooks website, a collection of whole foods recipes and inspiration for healthy and sustainable eating. She is co-host of the A Couple Cooks Podcast, a show that features conversations with the freshest voices in food, including authors, farmers, and celebrity chefs. Her work has been featured in national online and print publications, and she develops recipes for national brands. Sonja is also the author of Pretty Simple Cooking, a cookbook that will release in February 2018 (Da Capo Press). Sonja Overhieser Website: acouplecooks.com Instagram: @acouplecooks Podcast: A Couple Cooks Key Takeaways from this Episode How to shift your diet away from processed and fast food to real food cooked at home. Getting past the fear of starting. Adopting an additive approach to eating real, whole food. How to stay in the game when life gets tough. Navigating the transition and unsettled seasons of life. All show notes & resources available at realfoodwholelife.com Resources CML Leukemia Navigating Seasons of Uncertainty: The Liminal Space Sonja's Cancer Story Rob Bell Podcast: Liminal Space Mastering the Art of French Cooking Food Matters: A Guide to Conscious Eating 10-Minute Abs on YouTube To help the show: Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Subscribe on iTunes.

Today we're talking to Kristen Boehmer, founder and creator of the Living Loving Paleo website, where she shares nutrition, lifestyle, emotional health, and mindset mastery techniques. Kristen was diagnosed with Crohn's Disease at the early age of 12, and after years of living her life severely ill, she took back control of her own health and completely transformed her life by changing her diet and lifestyle. These days she works to inspire others to make healthy changes in their own lives, as she believes that we all should know what it's like to feel our absolute best. In today's show we're diving into what it's like to live with a chronic autoimmune disease, and what the illness taught Kristen about resilience and listening her body. Kristen shares how she changed her diet and lifestyle to facilitate healing, and how she handles setbacks. We also discuss her training routine, and how she maintains a positive daily mindset. Kristen Boehmer Website: Living Loving Paleo Instagram:@livinglovingpaleo Key Takeaways Thriving with an autoimmune disease. Listening to your body and changing your diet for optimal health. Handling setbacks with courage and grace. Maintaining a positive attitude. Creating a morning routine for wellness. Resources Kristen's Crohn's Disease Invincible Inspiration Paleo Diet Crohn's Disease The Quote of the Day Show with Sean Croxton

The Feel Good Effect podcast is about deconstructing and simplifying healthy, to help you live a happy, authentic, inspired life. Each week you'll find a new episode with health & wellness thought-leaders and visionaries who are thinking about health just a little differently. My hope is that the show will give you inspiration to live your healthiest life, along with specific tactics, habits, and mindsets to make health & happiness practical and doable. In the first episode I'm sharing my personal health story (along with some never-before shared details), and how I came to this place of starting a podcast. I'm also breaking down what you can expect in each episode. My hope is that you will absolutely love the show, and find a way to work it into your weekly wellness routine. I can't wait to connect with you and discuss what it really means to be healthy. Here's to feeling good! Show notes and resources: realfoodwholelife.com Connect on Instagram: @realfoodwholelife Facebook @realfoodwholelife To help the show: Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Subscribe on iTunes.