Episodes
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Getting healthy and fit in 2024 is easier than you think. Join me in this episode as I break down the 7 Habits of a Healthy Free Life and why these specific habits are vitally important for your well-being.
The 7 Habits of a Healthy Free Life
Youâll gain insight into the unique roles of the 7 key healthy habits of:
worshipresthydratesleepmoveeat glorious foodsexerciseYou will also learn each habitâs ultimate goal to work towards.
Letâs make 2024 your healthiest year EVER!
ALSO!Tune in to learn about our 5-day Healthy Habits Challenge for the New Year! In this challenge, youâll create a morning routine that will set you up for success each and every day.
Remember, He is your strength. He will help you in all areas of your life.
In this episode about the 7 Healthy Habits, youâll learnâŠ
[01:35] Progress happens slowly, thatâs why diets donât work.
[03:26] Join our 5-day Healthy Habits Challenge for the New Year!
[06:45] #1: Worship Always.
[15:41] #2: Rest Often.
[21:50] #3: Hydrate Adequately.
[24:08] #4: Sleep Deeply.
[27:10] #5: Move Lovingly.
[30:28] #6: Eat Glorious Foods.
[32:47] #7: Exercise Consistently.
Resources mentioned:
Join the Healthy Habit Challenge: healthyfreelife.com/challenge
Listen to the following episodes:
001: What Makes Healthy Free Life Different
016: Baby Steps: The Secret to a Healthy Lifestyle
014: Drink Water for Weight Loss: Could It Be This Simple?
036: Why Movement is More Important Than Exercise
004: How to Eat Godâs Way Using Glorious Foods
025: 3 Exercise Mistakes to Avoid
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
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If you think youâre too unfit, too overweight, or too old for a Healthy Free Life to be possible for you⊠todayâs special guest has two words for you: think again!
Listen in to this episode of Healthy Free Life as I bring you a glorious story of success by Milanda Reynolds, a Healthy Free Life student that lives all the way in Tasmania, Australia.
12 years ago, Milanda was diagnosed with stage 4 thyroid cancer and had to have her thyroid removed. After struggling with her weight for years up until that point, her thyroid removal created a cascade of consequences that put her into metabolic syndrome.
Her doctors said she no longer had a metabolism:
so she gained excess weight,developed type 2 diabetes,hypertension,high cholesterol,pain,and kidney and liver disease.She became isolated, depressed, and had low self-esteem.
After starting her Healthy Free Life journey (The Academy + Metabolic Reboot Program) about a year and a half ago...
Milanda was able to:
heal her metabolism from the inside out,shed 70+ pounds of unwanted weight,ditch disease,get off her medication,and maintain her results.âI definitely believe that God led me to Healthy Free Life.â â Milanda Reynolds
Her doctor didnât think it was possible, but it was. Tune in to hear more about Milandaâs Healthy Free Life story and her miraculous results!
âI never tell people Iâve done the hard work. I did participate but God has done the hard work in changing me to have faith in Him that this body that He created, he can still perform miracles with it and Iâve got the doctorâs proof to know that.â â Milanda Reynolds
In this episode about Milanda, youâll learnâŠ
[00:32] About Milanda Reynolds.
[04:03] What Milandaâs life and health was like before Healthy Free Life.
[06:25] Why she started her Healthy Free Life journey.
[10:37] The lifestyle and diet changes that had the greatest impact on Milandaâs health.
[12:00] Milandaâs experience in the Metabolic Reboot Program + The results she experienced.
[15:17] How much weight have you lost over these last 18 months?
[17:38] Is this a sustainable lifestyle for you?
[20:15] What Milandaâs life is like now that sheâs living a Healthy Free Life.
[22:58] Advice for people who want to start their own health journey.
Resources mentioned:
Register for our FREE class, Metabolic Blueprint Masterclass: https://healthyfreelife.com/blueprint
In the masterclass, we'll walk you through our 4 Phases of Metabolic Healing and guide you through the process of healing the root cause of weight gain, disease, and exhaustion, and most importantly help you maintain your results.
By healing your metabolism and balancing your hormones, you'll finally be able to be in control with food, and achieve lasting weight loss.
Don't let the opportunity to reclaim your health and confidence slip through your fingers.
Join us for the Metabolic Blueprint masterclass and take the first step towards a healthier, happier you.
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
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Episodes manquant?
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You may think thereâs only one perfect diet for you--one that can solve your health problemsâŠ
The Perfect Diet
The truth is, if there was one magic diet out there, we would all be healthy and free.
So, what you need to understand is there is no one diet that fits everyone.
You are unique and so is your metabolism.The Perfect Diet for You [Metabolic Individuality]
The perfect diet for you will use the law of metabolic individuality to create a diet thatâs uniquely perfect for you and your metabolism.
It will take into account four ways our bodies are unique and how each of those impact our diet, lifestyle, and ability to live a healthy free life.
Plus, we give you a few tips on staying healthy and maintaining your healthy habits when your spouse or family doesnât want to get on board.âYou have to honor your physiology, you need to honor your psychology, you need to honor your personal preferences, and you need to honor your practical circumstances when you are seeking to create a way of eating and living that works for you. You are unique and so are your food and lifestyle needs.â
In this episode of The Perfect Diet for You, youâll learnâŠ
[03:45] Exactly how our bodies are physiologically unique & How dieting affects us differently.
[08:25] Ways humans are psychologically different from each other & How that impacts your eating habits.
[11:54] How your personal preferences influence your ideal diet and lifestyle choices.
[17:06] About practical circumstances (your environment) and how they impact your ability to succeed at healthy eating.
[23:17] âYou have to honor your own uniqueness or youâll have no chance of sustained success.â
[23:46] Join the Metabolic Reboot waitlist & Register for the free Metabolic Blueprint Masterclass!
Resources mentioned:
Register for the free Metabolic Blueprint Masterclass: https://healthyfreelife.com/blueprint
Listen to episode 20: 4 Ways to Get Healthy When Your Family or Spouse Doesnât Want To
Listen to episode 49: Why Your Body Fights Weight Loss [The Law of Metabolic Compensation]
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
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Overcoming your fear of failing is a big deal....
Is fear holding you back from living a healthy free life?
Does your fear of failure keep you stuck in an unhealthy lifestyle, unable to lose weight or change your habits?
If so, youâre not alone. I know how it feels to be afraid of failing or making mistakes, but hereâs the thing⊠fear doesnât move you forward.
At its core, the fear of failure is an intense feeling of anxiety or apprehension about not meeting our expectations or the expectations of others.
This fear can manifest in a variety of ways, such as
fear of making mistakes, fear of disappointing others, or fear of not being good enough.When it comes to health and wellness, and weight loss especially the fear of failure may manifest
as a fear of not being able to stick to a new diet or exercise routine, or a fear of not seeing the desired results,or worse -- fear of succeeding then failing.Do any of those symptoms resonate with you?
If so, I will help you overcome. First, we remember to invite God into your Healthy Free Life journey because itâs our faith in God that helps us overcome our fear of failure, embrace a growth mindset, and reach our health goals.
We will learn how to:
Recognize the lies that fuel our fear.Develop a growth mindset.Learn from failures and mistakes.Use strategies for overcoming this fear and take action towards our health goals.As Christian women, we know that we are called to take care of our bodies and honor God with our health, and we cannot let fear hold us back from doing so.
The reality is there are no failures, only ineffective solutions.
âThere is a 1 in 6 chance that you are going to die from a preventable cardiac condition â from heart disease. That is what you should fear⊠Youâve got to get healthy, there is no other option here.â
Take heart, dear one. Because when you take a body-mind-spirit approach, as we do here at Healthy Free Life, PLUS you couple it with developing healthy habits the right way, like I will teach you in the Academy⊠you will succeed. This is the strategy youâve been missing all your life!
You are not alone. Together, we can...
Trust in God's plan and purpose for our lives.Pray for strength and guidance.Find encouragement in scripture.In this episode of overcoming your fear of failure at weight loss, youâll learnâŠ
[04:39] What is fear of failure?
[07:25] Signs & Symptoms: How to know the fear of failure is keeping you stuck.
[10:13] Tips and strategies for overcoming your fear of failure.
Resources mentioned:
Download our free Metabolic Jumpstart Guide and join the Metabolic Reboot waitlist: https://healthyfreelife.com/reboot
Get Your Exclusive Academy Invite: https://healthyfreelife.com/academy
Listen to episode 56: Maryleeâs Story: How she ditched dieting and disease (+ lost 30 pounds)
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
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There are four stages of Metabolic Damage. This may sound technical and boring to you, but whether you are a "couch potato" or a "dieter" you will benefit from knowing and recognizing the stages.
Hereâs the truth⊠itâs not the end of the road for you. Healing is just around the corner.
We want you to take control of your health and heal the metabolic processes in your body!
Metabolic Damage
Many of us struggle with symptoms of metabolic dysfunction and even diseases related to our metabolism.
Don't be discouraged, friend. We understand.
We use the term metabolic damage, but take heart.... your metabolism isn't actually damaged. It has been doing its job all along.
Just not in the way you are happy with...
So Why Metabolic Damage
We use this term because it is a great descriptive term to bring awareness to the relationship between metabolism and certain disease processes.
Whether youâve just started experiencing symptoms or youâve been struggling for years, donât worry, God has a plan for you!
What Are Stages of Metabolic Damage
Chris and I break down the four stages of metabolic damage, how to identify which stage of metabolic damage youâre in, and how to start healing.
Understanding these four stages of metabolic damage will help you take back control of your health, heal your metabolism, and get you back on the weight loss train.
But rememberâŠ
âIf you find yourself in these stages, especially stages three and four, healing the metabolism and focusing on health is going to have to be prioritized over losing weight.â
In this episode about Stages of Metabolic Damage, youâll learnâŠ
[02:12] What is metabolic damage?
[06:10] The 2 types of people that struggle with metabolic damage.
[09:12] How energy imbalance shows up in dieters and couch potatoes.
[12:57] The 4 Stages of Metabolic Damage: Metabolic Compensation, Metabolic Resistance, Metabolic Dysfunction, and Metabolic Damage.
[30:01] Is metabolic damage reversible? How do I heal my metabolism?
[34:08] Get the Metabolic Jumpstart guide at healthyfreelife.com/reboot!
Resources mentioned:
Listen to episode 42: Metabolism: What Is It and How It Works
Get the Metabolic Jumpstart guide: https://healthyfreelife.com/reboot
Listen to episode 46: Dieting and the Metabolism (+ the Right Way to Lose Weight)
Listen to episode 49: Why Your Body Fights Weight Loss [The Law of Metabolic Compensation]
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife -
Mary Lee is a 65-year-old woman who has gone from discouraged to motivated! She is smashing her health goals with the Healthy Free Life Academy's Metabolic Reboot program. Finally, she believes her physical ability matches her spiritual life and she can go on a summer mission trip with the youth group!
MaryLee's Story of Disease
Marylee was struggling with health issues due to weight gain, and was unable to use traditional diets to reach her goals.
She struggled with:
hypertension,acid reflux,sleep apnea,and even shortness of breath.Ditching Diets Even as a Rule Follower
Although Marylee is a rule follower and had no problem following the rules of a diet and losing weight, she just couldn't keep it off.
As soon as she came off the diet, she gained the weight back.
God's Glorious Foods Lead to Healthy Free LifeHowever, since she joined Healthy Free Life, which is designed to help her achieve slow but steady weight loss without more dieting, Marylee doesn't feel deprived.
She actually likes the food she is eating and believes she doesn't need to "come off" so she can eat what she wants.
Marylee's Victory Story of Ditching Diets and Disease
The victories Marylee celebrates are non-scale and scale.
She is now:
able to bend down without having to straddlehas lost 30 poundsenjoys walking and listening to a podcastloves her exercise routineis looking forward to things in life (like volunteering with the youth on a summer mission trip)"I'm feeling motivated, encouraged... I feel God has blessed me so much and I'm able to be a blessing to others." - Marylee
In this episode about Marylee, youâll learnâŠ
[03:45] The health toll excess weight took on Marylee.
[09:15] Fear of letting God down kept her from doing things she wanted to do.
[11:36] 40 Day Food Revival within HFLA was the middle ground she needed.
[15:19] Baby steps led to 10,000 steps a day (and how she rewards herself).
[16:00] Marylee is not dieting but eating things she likes so doesn't need to change.
[19:45] Victories! non-scale and scale.
[26:45] What life is like now with motivation and encouragement.
[29:00] Ready to experience true health and healing? Join us in The Academy and join our Metabolic Reboot!
Resources mentioned:Listen to Episode 52: Perfection Not Required: Embracing The 80/20 Rule
Get Your Exclusive Academy Invite: https://healthyfreelife.com/academy
Join the Metabolic Reboot Waitlist: https://healthyfreelife.com/reboot
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife -
We are looking beyond the scale... and celebrating non-scale victories, or NSVs as we call them at Healthy Free Life.
What Are Non-Scale Victories
Do you want to lose weight without diets, deprivation, or defeat? If so, youâre in the right place because the Healthy Free Life Way is definitely for you.
This weight loss journey doesnât focus on the numbers on the scale.
Instead, it helps you focus on...
your body,mind,and non-scale victories.Additionally, youâll learn how to recognize the signs of a healthy body and why recognizing those signs is so crucial for successful weight loss/gain/management.
Put simply, these non-scale victories are health improvements that result from healthy lifestyle changes.
Importance of Non-Scale Victories
Non-scale victories are more important and more impactful than scale-based victories; therefore, looking for non-scale victories before scale victories is essential.
If youâre struggling with:
cravingsexcess weightpainexhaustioninflammation,or disease...It will take time for your body to heal before you can lose weight⊠and thatâs okay!
Healing will happen, you just have to be patient, commit to your new healthy habits, and focus on the non-scale victories.
âFocus on loving your body, treating it with gentleness and respect, and let it heal first. Just one day at a time, one step at a time, one good choice at a time.â
In this episode about non-scale victories, youâll learnâŠ
[03:21] What is a non-scale victory?
[03:39] Why a healthy lifestyle and healing comes before weight loss.
[04:30] Then how long will it take me to heal before I can lose weight?
[08:20] Also, why itâs important to focus on non-scale victories during your health and/or weight loss journey?
[10:13] NSVs of a healthy body: Symptoms of health, disease transformations, moments you stumble, mental and spiritual changes, and more!
[17:00] Diseases that Healthy Free Life students have overcome.
[17:43] Ready to experience true health and healing? Join us in The Academy and join our Metabolic Reboot!
Resources mentioned:
Listen to Episode 19: Theresa's Story
Episode 50: Deb's Story: At 70, Proves It's Never Too Late
Listen to Episode 37: Julie's Story: How She Stopped Dieting and Lost 70 Pounds
Episode 3: My (Katrina's) Story: Katrina's Journey to Health
Listen to Episode 39: The LIFEr Creed
Get Your Exclusive Academy Invite: https://healthyfreelife.com/academy
Join the Metabolic Reboot Waitlist: https://healthyfreelife.com/reboot
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife -
Do you struggle to manage overwhelm with in-the-moment emotions? Perfectionism or people-pleasing? Have you ever felt like you were ânever enoughâ? Do you struggle with emotional eating?
Meet Alicia Michelle
In this episode of Healthy Free Life, I welcome Alicia Michelle, an author, speaker, podcast host, certified NeuroCoach, and Founder of Vibrant Christian Living.Through her coaching, courses, and Bible studies, sheâs equipping Christian women with practical brain-based and Bible-based tools to break free from the worry and exhaustion of:
perfectionism,people pleasing, andperformancethat comes from feeling ânever enough.â
Simple Strategies for In-the-Moment Emotions
Does that resonate with you?Learn Aliciaâs unique methodology called ADD (Acknowledge, Discern, and Decide) to help you overcome feelings in-the-moment of unworthiness and emotional overwhelm.
If you donât deal with your thoughts and emotions in healthy ways, in the moments of overwhelm, youâre going to be tempted to reach for food and substances to numb your feelings, which can lead to unhealthy patterns of emotional eating.
âItâs so helpful to understand more about the deeper issues⊠because weâre so quick to try to hack our way out of things⊠Emotional eating or just everyday things that we feel, we want to stuff them down or we want to run from them instead of really understanding itâs okay. We can sit with them, we can work with them and also what might be behind it on a deeper level.â - Alicia Michelle
With the ADD strategy, youâll be able to process your in-the-moment thoughts and emotions in a healthy way so you can make better choices that align with your values and goals.
In this episode with Alicia Michelle, youâll learnâŠ
[01:51] About Alicia Michelle & What is a NeuroCoach?
[05:30] My own experience with feeling unworthy.
[08:04] Why canât I stop emotional eating?
[11:46] How to use the ADD method to overcome in-the-moment difficult emotions, emotional eating, and overthinking.
[17:00] Ways to become more aware of your thoughts and emotions.
[21:26] Learn how do we invite God into the ADD method?
[22:51] Biblical words of encouragement for overcoming fear of making decisions.
[28:53] How to Access Your FREE Mindset Training: "Break Free from Feeling Never Enough"
Resources mentioned:
FREE GIFT: Access a free mindset training (based on brain science and the Bible) called "Break Free from Feeling Never Enough" at VibrantChristianLiving.com/mind
Dr. Jud Brewer: https://drjud.com
Connect with Alicia Michelle:
Visit her website: https://vibrantchristianliving.com
Follow her on Instagram: https://www.instagram.com/aliciamichellecoach
Connect with her on Facebook: https://www.facebook.com/VibrantChristianLiving
Listen to The Christian Mindset Coach Podcast: https://vibrantchristianliving.com/podcast
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife -
Did you know that getting enough powerful protein is essential for your body to heal, renew itself, and function properly?
Powerful Protein!
what exactly protein is,why protein is important for the human body,and how to make sure youâre getting enough protein in your daily diet.
Protein is an essential macronutrient we eat and use every single day. Join me in this episode of Healthy Free Life as Chris and I talk aboutAm I Getting Enough Powerful Protein?
Youâll also learn reasons:
why people donât get enough protein,how to know if youâre protein deficient,and how many grams of protein you should be eating to maintain a healthy, strong body (according to science).Whether youâre a vegan, omnivore, or meat lover, itâs important to make sure youâre eating the right amounts and the right types of protein.
Protein truly is the building block of the entire human body and it comes in many forms. When you eat and digest protein, your cells are able to repair and rebuild themselves.
In fact, our bodies utilize up to 300 grams of protein each day just to rebuild and repair itself.
Isnât that amazing?
âThat one thing can be the key that unlocks peopleâs weight loss⊠and it can be effortless.â - ChrisTo learn more about what foods are rich in high-quality protein, download the Glorious Foods List for free at kit.healthyfreelife.com!
In this episode about powerful protein, youâll learnâŠ
[01:21] What is protein and what is protein used for in the body?
[04:18] Why protein is key for weight loss, aging, gaining muscle, and more.
[16:58] How protein supports the metabolism and prevents chronic disease, like diabetes.
[19:00] Why building muscle is vital for your health and longevity.
[21:22] How much protein should I be eating?
[30:54] How to make sure youâre eating enough quality protein & How to add more protein to your diet.
[38:18] Tips for getting enough protein as a vegan or vegetarian.
[43:19] How to download the Glorious Foods List in our Healthy Free Like Starter Kit
Resources mentioned:
Download the Healthy Free Life Starter Kit here (+ The Glorious Foods List!) at: kit.healthyfreelife.com
Truvani Organic Plant Based Protein Powder
Favorite Whey Protein Powder, Truefit
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelifeConnect with me on Facebook: www.facebook.com/healthyfreelife
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I have some really good news for you: perfection is not required!
Do you struggle like so many of us with a perfectionist or an âall or nothingâ mindset when it comes to dieting?
Perfection Not Required
The 80/20 rule can help you achieve your health and wellness goals without being perfect.A perfectionist mindset keeps you stuck and unhealthy.
Iâm sure weâve all been there at some point⊠setting unrealistic goals, following a strict diet, or pushing ourselves too hard, only to fall short or give up completely.
Sound familiar? Thatâs where the 80/20 rule comes in to save the day.
The 80/20 Rule of Dieting
The 80/20 rule of dieting can help you embrace a more flexible and balanced approach to health and wellness.Thereâs no need to strive for perfection on your health journey.
Thereâs no need to have an âall or nothingâ mindset.
Together, letâs recognize that every healthy action we engage in is an opportunity to bring glory to God.
You are only one healthy action away from getting back on track with your health goals.
To get started on your Healthy Free Life, download the Healthy Free Life Starter Kit at kit.healthyfreelife.com!
In this episode, youâll learnâŠ
[02:56] The dangers of perfectionism in dieting, exercise, etc.
[06:09] What is the 80/20 rule?
[07:07] The benefits of using the 80/20 rule.
[08:56] How to apply the 80/20 rule to your diet + Examples of how I use the 80/20 rule in my daily life.
[25:48] The #1 key to successfully implementing the 80/20 rule.
[30:31] For the âall or nothingâ ladies, 80% might not be the right goal for you! Hereâs your solutionâŠ
[34:35] How to get started: Download the Healthy Free Life Starter Kit!Resources mentioned:
Download the Healthy Free Life Starter Kit here: kit.healthyfreelife.com
Listen to Episode #023: How to Create Healthy Habits That Last
Listen to Episode #050: Debâs Story: At 70, Proves Itâs Never Too Late
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelifeConnect with me on Facebook: www.facebook.com/healthyfreelife
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What is a morning routine? Have you considered the impact your morning has on the rest of your day?
There are major benefits of having a healthy morning routine.
Healthy morning routines can:
improve mental healthdecrease stressincrease productivityand boost your motivationIncredible, right?
What is a Morning Routine?
Itâs a simple 5-10 minute morning routine that is done soon after waking up.
In that 10-minute period, you complete a 1-2 minute, baby step habit for each of the 7 Habits of a Healthy Free Life.
I share my personal Morning 7 Routine
I wake up.
Hit the bathroom.
Head to the kitchen.
And then I hit my morning 7.This takes me just 7 minutes to complete.
While Iâm only maybe engaging in 10 minutes of healthy habits each morning, it really does set me up to have a better day, even if I donât do anything else for my health.
Why I love the Morning 7 so much
It's a reminder to hit my goals in all these healthy, self-care habits later during my day. For instance, when I fill my water jug in the morning, I'm more likely to drink my goal amount of water!If I don't complete one of my intended habits later in the day, say I did not get my morning Bible time in, at least I have paused, connected with God, and meditated on one scripture. If the rest of the day goes to pot, at least I started the day healthy.It helps me stay healthy in survival mode. I never feel like I've failed or am off track with my healthy habits because I've at least done something for my health each day of survival mode.How to create your own Morning 7 Routine
If you feel exhausted, unmotivated, stressed or anxious in the morning or throughout your day, a morning routine could be the cure youâre looking for!
Whether youâre a busy professional, a stay at home parent, or a student, these tips can be easily adapted for your unique lifestyle and schedule.
For more help building your own healthy morning habits, join the FREE 5-day Healthy Habits Challenge!
While the Morning 7 doesn't seem like much, there's a night and day difference in the outcome of my day if I don't do it.
In this episode about My Morning 7, youâll learnâŠ
[00:51] The benefits of having a morning routine.
[03:43] My Morning 7 routine (it only takes 5-10 minutes!).
[10:51] How my morning routine directly impacts my health and wellness each day.
[13:36] Join the Healthy Habits Challenge to get help building your own morning routine!
Resources mentioned:
Listen to Episode #038: 7 Habits of a Healthy Free Life
Take the 5 Day Healthy Habits ChallengeBe sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelifeConnect with me on Facebook: www.facebook.com/healthyfreelife
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So many people think that itâs too late to change your habits and get healthy at 60 or 70 years old⊠but Deb is walking, thriving proof that it's never too late.
Deb's Story
This is a story of success by Deb Dicken, a Healthy Free Life student. Deb is 70 years young and lived most of her life on a diet. Her first attempt at dieting started at 17 years old and has since created a cycle of dieting, gaining and losing the same 50 pounds at least five times in her life.
She doesnât even remember a time in her life that she wasnât either on a diet or thought that she should be on one⊠until now.
It's Never Too LateLast year, everything changed when she said, "Yes!" to her Healthy Free Life journey.
Deb was exhausted, in pain, and struggled with insomnia. She battled a sugar addiction which caused her to binge eat, especially the day before starting a diet. Just ten months after becoming a Healthy Free Life student, Deb has lost 40 pounds and truly believes she will never regain it because of her newfound lifestyle.
âI feel like if I donât lose any more weight from now, which I know Iâm going to, Iâm still okay and that was a long time coming.â â Deb Dicken
Deb shares her journey and her most helpful tips for getting and staying healthy later in life!
âItâs not work. I think the difference is itâs not another job, itâs a way of life, and so you donât ever give up on a way of life.â â Deb Dicken
In this episode about Deb's story, youâll learnâŠ
[00:34] Introducing Deb Dicken.
[03:36] What Debâs life and health was like before Healthy Free Life, when she was dieting.
[07:58] Why she started her Healthy Free Life journey.
[12:14] Lifestyle and diet changes that are impacting Debâs health the most.
[18:00] Incredible results and wins sheâs experienced in just 10 months.
[23:24] How she changed her eating habits.
[25:52] What Debâs life is like now that sheâs living a Healthy Free Life.
[27:29] Wise advice for people who want to start their own health journey.Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join me every week to learn how!
Resources mentioned:
Watch the {free} Conquer Your Cravings Workshop: healthyfreelife.com/cravings
Grab your free Healthy Free Life Starter Kit: kit.healthyfreelife.com
Request your exclusive invite to the Healthy Free Life Academy: healthyfreelife.com/academy-invite
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
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One of the keys to successful, sustainable weight loss is understanding your metabolism, especially what happens to the metabolism when you diet. When it comes to metabolism, there are several "Laws" and many "Rules." Our goal is to teach these to you over the course of time so that you can become a metabolic expert.
The Law of Metabolic Compensation
In this episode, we talk about the Law of Metabolic Compensation. Trust us; it sounds more complicated than it is.
We break down the two components of metabolic compensation so you can understand what happens to your body and your metabolism when you choose to diet or restrict calories.
We discuss the right way to create a healthy calorie deficit and the role of exercise in metabolic compensation and weight loss.
Then, Chris shares a tangible tip you can use to benefit your metabolism today!
If youâre feeling empowered to heal your metabolism, reach your weight goals, or even just learn more about your metabolism, join the waitlist for our Metabolic Reboot Program at: healthyfreelife.com/reboot
In this episode about Metabolic Compensation, youâll learnâŠ
[02:10] What happens to the body and metabolism when you diet.
[04:37] Quick Recap: What is the metabolism?
[10:44] What is a calorie deficit and how do you create one?
[12:06] What is metabolic compensation? + The two components of metabolic compensation.
[22:59] Can exercise alone create a calorie deficit?
[27:39] How the metabolism compensates for energy inputs (food).
[36:15] Here are the key takeaways and tipsâŠ
Resources mentioned:
Join the Metabolic Reboot waitlist: https://healthyfreelife.com/reboot
Episode #042: Metabolism: What Is It and How It Works
Episode #046: Dieting and the Metabolism (+ the Right Way to Lose Weight)
Listen to Episode #025: 3 Exercise Mistakes to Avoid
Listen to Episode #036: Why Movement is More Important Than Exercise
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
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Getting healthy and fit in 2023 is easier than you think. Join me in this episode as I break down the 7 habits of a healthy free life and why these specific habits are vitally important for your well-being.
The 7 Habits of a Healthy Free Life
Youâll gain insight into the unique roles of the 7 key healthy habits of:
worshipresthydratesleepmoveeat glorious foodsexerciseYou will also learn each habitâs ultimate goal to work towards.
Letâs make 2023 your healthiest year EVER!
Tune in to learn about our 5-day Healthy Habits Challenge for the New Year! In this challenge, youâll create a morning routine that will set you up for success each and every day.
Remember, He is your strength. He will help you in all areas of your life.
In this episode about the 7 Healthy Habits, youâll learnâŠ
[01:35] Progress happens slowly, thatâs why diets donât work.
[03:26] Join our 5-day Healthy Habits Challenge for the New Year!
[06:45] #1: Worship Always. This is our foundational spiritual habit.
[15:41] #2: Rest Often.
[21:50] #3: Hydrate Adequately.
[24:08] #4: Sleep Deeply.
[27:10] #5: Move Lovingly.
[30:28] #6: Eat Glorious Foods.
[32:47] #7: Exercise Consistently.
Resources mentioned:
Join the Healthy Habit Challenge: healthyfreelife.com/challenge
Listen to the following episodes:
001: What Makes Healthy Free Life Different
016: Baby Steps: The Secret to a Healthy Lifestyle
014: Drink Water for Weight Loss: Could It Be This Simple?
036: Why Movement is More Important Than Exercise
004: How to Eat Godâs Way Using Glorious Foods
025: 3 Exercise Mistakes to Avoid
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
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Beth's story of breaking free from food fixation, scale obsession, chronic pain, and excess weight will encourage and inspire you!
For Beth Didreckson, food was fun, and it was emotional. But eventually, she formed a habit of overeating, which led to gaining excess weight and joint pain. This caused Beth to feel discouraged because she felt like she couldn't get her weight and eating habits under control.
Beth's Story: How'd she do it?
Listen in as Beth shares how she said âyesâ to the Healthy Free Life journey and lost 20 pounds, eliminated her pain from Lyme Disease, and found freedom in a new, healthier relationship with food and the scale. Beth is so inspiring. Sheâs now having more fun in her new lifestyle than she ever did with food alone. Not only that, but sheâs now much more able to play with her eight grandchildren and has a deeper relationship with God, too.We highlight the harmful impacts of weighing yourself daily and the simple habits sheâs created in her life to lose weight while still eating freely. Plus, Beth shares her unexpected new favorite Friday night treat!
âI know Iâll be signing up again whenever it comes due. I love the accountability, I love the trackers to be able to see how Iâm doing⊠and I can see where, oh, you know what, I need to step this part up a little bit.â - Beth Didreckson
In this episode about Beth's story, youâll learnâŠ
[02:28] Bethâs health journey: Having kids, dealing with grief, and emotionally eating.
[04:09] How Beth overcame a lifestyle of dieting.
[05:50] How she discovered our Healthy Free Life community
[07:10] Key actions and habits that led Beth to healthy weight loss results and less joint pain.
[08:20] Why you need to toss your scale.
[09:38] Itâs all about transforming your mindset around food choices.
[10:58] The incredible results Beth experienced after starting her Healthy Free Life journey.
[21:00] Features of The Academy Beth loves & Why she recommends it to others.
[25:26] How to say âyesâ to your own Healthy Free Life journey.
Resources mentioned:
Watch the {free} Conquer Your Cravings Workshop: https://healthyfreelife.com/cravings
Join The Academy: http://healthyfreelife.com/academy
Connect with us!Grab the free Healthy Free Life Starter Kit: kit.healthyfreelife.com
Visit our website: healthyfreelife.comFollow us on Instagram: www.instagram.com/healthyfreelife
Connect with us on Facebook: www.facebook.com/healthyfreelife
Subscribe!Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join us every Wednesday to learn how!
Be sure to Subscribe/Follow the Healthy Free Life Show, so you get notified as soon as a new episode is released!
Review!
Oh! And leave a review and share what you love about the show or this episode! It always blesses our hearts to hear from listeners! -
Have you ever gotten on the diet rollercoaster and felt like you couldnât get off?
Have you ever tried a diet it didnât work, and so you tried a different one that also doesnât work?
Or if a diet did "work," the results didn't last?Dieting and the Metabolism
For those of you who have been dieters for years or decades, itâs exhausting, right? Join us in this episode of Healthy Free Life as Chris and I talk about whatâs happening to your body physically, mentally, and hormonally when you diet. We also break down why itâs not healthy or sustainable to eat less and exercise more (or eat more, exercise less, for that matter).
We discuss:
the damaging effects of dietinghow it affects the metabolismthe three metabolic states that can help you healthily and sustainably gain, lose, or maintain your weight.Then, Chris explores the potential usages and benefits of the weight maintenance phase⊠and they might surprise you!
If youâre feeling empowered to heal your metabolism, reach your weight goals, or even just learn more about your metabolism, join the waitlist for our Metabolic Reboot Program at https://healthyfreelife.com/reboot!
In this episode about Dieting and the Metabolism, youâll learnâŠ[03:33] How we view the metabolism.
[05:50] How diets impact stress, the metabolism, and hormones.
[08:32] Why people binge at night or on the weekends.
[10:36] If you beat yourself up over lack of discipline or self-control, itâs not your faultâŠ
[11:25] Why eating less and exercising more isnât a sustainable weight loss method.
[13:28] 3 Metabolic States we teach in the Metabolic Reboot: ELEL, EMEM, and ESES.
[24:46] Dieting and metabolism summarized.
Resources mentioned:
Join the Metabolic Reboot waitlist: https://healthyfreelife.com/reboot
Episode #042: Metabolism: What Is It and How It Works
Connect with me!Grab my free Healthy Free Life Starter Kit: kit.healthyfreelife.com
Visit my website: www.healthyfreelife.comFollow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
Subscribe!Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join me every Wednesday to learn how!
Be sure to Subscribe/Follow the Healthy Free Life Show, so you get notified as soon as a new episode is released!
Review!
Oh! And leave a review and share what you love about the show or this episode! It always blesses my heart to hear from listeners! -
Is your health a priority? If I were to look at your daily and weekly calendar and to do list, would I see healthy activities listed?
Do you have things like workouts, menu planning, cooking dinner, rest-based activities, Sabbath, and other health focused actions scheduled throughout your day and week?
Are you tracking your progress of daily habits like:
Worshiping GodSleeping 8 hoursDrinking 64+ ounces of waterWalking 5,000 stepsResting a minimum of 15 min during your dayExercising 4x/weekEating a glorious foods breakfast, lunch and dinnerIf not, then chances are, your health is not a priority.
Maybe because your life is so full of other priorities.
Busy and overwhelmed is an all too commonplace most find themselves in, especially women. Especially peri and post-menopausal women.In our newest podcast episode, we shed light on the consequences of not prioritizing your health.
Then, we share some practical tips and tools you can use today to start making your health and wellness a priority.
Youâll learn how to take back control of your schedule, identify your big rock priorities, and become better equipped to make healthy choices and reach your health goals. We also talk about navigating perimenopause and the connection between aging, hormones, and womenâs health.
âWhat we need to begin to do is we need to begin to reorder our big rock priorities in our lives in a way that supports this life that we want to live.â - Katrina
When your schedule is packed and youâre constantly overwhelmed, it isnât easy to prioritize your health. Itâs easy to put it on the back burner for just one more week, perhaps because youâll start when you're âless busyâ or âless stressed,â ⊠but your health depends on making it a priority now. So, letâs do the thing!
In this episode about Making Your Health a Priority, youâll learnâŠ[01:26] The inspiration behind this episode: A message from a dear listener.
[02:56] Reasons why youâre not able to sustain your health.
[08:22] As we get older, prioritizing our health becomes much more important, especially for women.
[13:36] How hormonal changes impact womenâs health and ability to manage stress.
[20:26] The Solution: How to make your health a priority and make a healthy lifestyle easy and sustainable.
[27:19] Practice this Joy Activity to help you prioritize your health and joy.
[30:18] Time is finite. We canât do it ALL. So, what do you need to delete or delegate in your life?
Resources mentioned:
Episode #018: Healthy Holidays: Self Care is Not Selfish
Episode #019: Theresaâs Story: How She Lost 100 Pounds
Join The Academy HERE: http://healthyfreelife.com/academy
Connect with me!Grab my free Healthy Free Life Starter Kit: kit.healthyfreelife.com
Visit my website: www.healthyfreelife.comFollow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
Subscribe!Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join me every Wednesday to learn how!
Be sure to Subscribe/Follow the Healthy Free Life Show, so you get notified as soon as a new episode is released!
Review!
Oh! And leave a re -
My top 7 tips for a HAPPY, healthy Thanksgiving will help you enjoy the holidays without feeling guilty or shameful about what you eat.
If you are wondering how you can stay on track with your health goals throughout Thanksgiving, Christmas, and any other holiday, then this quick, 13-minute episode is for you. Be sure to listen (and relisten!) to it before Thanksgiving or any big holiday meal!
7 Tips for a Healthy, Happy Thanksgiving (or Any Holiday Meal!)
Join me in this episode of Healthy Free Life as I share simple yet effective tips for staying healthy and free before, during, and after your Thanksgiving meal (or any holiday meal).
Youâll learn a powerful mindset and strategies you can use to stay on track with your health and nutrition goals while still enjoying your indulgent holiday traditions.
In this episode about the 7 Tips for a Happy, Healthy Thanksgiving, youâll learnâŠ
[01:53] How to prepare your body for your Thanksgiving meal.
[03:45] Is it healthy to save my calories for Thanksgiving dinner?
[05:14] Tips for eating a healthy Thanksgiving meal (+ Foods to avoid).
[08:44] Is it okay to go back for seconds? Yes! But hereâs an important tipâŠ
[09:37] How to stay healthy after Thanksgiving & What to do with leftovers.
[12:35] When you remember what the holidays are REALLY about, everything becomes easierâŠ
Resources mentioned:
Episode #032: Healthy Holidays: How to Stay on Track and Avoid Weight Gain
Episode #033: Mindful Eating: Why Slowing Down to Eat is So Important
Connect with me!Grab my free Healthy Free Life Starter Kit: kit.healthyfreelife.com
Visit my website: www.healthyfreelife.comFollow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
Subscribe!Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join me every Wednesday to learn how!
Be sure to Subscribe/Follow the Healthy Free Life Show, so you get notified as soon as a new episode is released!
Review!
Oh! And leave a review and share what you love about the show or this episode! It always blesses my heart to hear from listeners! -
For a long time, Karen was overweight, exhausted, and addicted to sugar. After discovering the Healthy Free Life way, she has shed the excess weight (while living with hypothyroidism) and is now full of energy to do the things she loves, like gardening and playing with her grandchildren.
Karen is truly living in grace and living life to the fullest.
Karen shares...
her key tips for losing weight (and keeping it off) with hypothyroidism, quitting a sugar addiction, and improving gut health. why she fell in love with habit tracking and how itâs played a major role in her success. some wonderful words of encouragement for all of you out there trying to achieve a Healthy Free Life.âI feel so blessed to have a community of Healthy Free Life women that are just so supportive, and I know that if Iâm feeling down about something, I can reach out to that community and get support. I think that makes it easier to stay on the journey, knowing that Iâm not alone, that there are other women out there trying to do the thing, and theyâve got my back.â - Karen DuMont
The Healthy Free Life journey is an opportunity to meet God in our weakness and vulnerability and ask Him to walk this journey with us. For Karen, thatâs made all the difference.
In this episode, youâll learnâŠ
[00:42] About Karen DuMont & Her biggest struggles before starting Healthy Free Life
[03:37] What itâs like living with hypothyroidism.
[06:24] How she discovered Healthy Free Life & Why it works so well for her.
[10:00] How to get back on track when you stumble.
[13:24] Wins and health transformations Karen has experienced since joining The Academy.
[16:29] How to lose weight with hypothyroidism and keep it off.
[19:11] Karenâs advice for those who havenât started the Healthy Free Life way.
[22:28] Takeaways from Karenâs success story & How to get started on your own Healthy Free Life journey.
John 10:10 - I have come that they may have life, and have it to the full.
Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join me every week to learn how!
Resources mentioned:
Get the Healthy Free Life Starter Kit + The Glorious Foods List: https://kit.healthyfreelife.com
Join The Academy Waitlist: http://www.healthyfreelife.com/waitlist
Connect with me!Visit my website: www.healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
Subscribe!Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join me every Wednesday to learn how!
Be sure to Subscribe/Follow the Healthy Free Life Show, so you get notified as soon as a new episode is released!
Review!
Oh! And leave a review and share what you love about the show or this episode! It always blesses my heart to hear from listeners! -
What is the metabolism?
You know you have one.
You know it is a key to weight loss.
You might believe you have a slow one and wish it could be faster.
But what really is it?
Chris and I think it's time for us to start teaching you about this vital component of your health... your metabolism.
Five years ago, Chris and I set out to learn more about the metabolism in an effort to help our students with stubborn weight loss. Those students who were doing "everything right" but still struggled with their weight.
After...
studying under one of the world's experts in metabolismreceiving advanced training and multiple certifications in the metabolism, including the thyroidhelping hundreds of students lose weight in our Metabolic Reboot program...we have some wisdom to share.
Metabolism: What Is It and How Does It Work?
We are starting at the beginning... Metabolism 101. (We've got lots of future metabolism episodes planned!)
Join Chris and me as we bust some myths and talk about the fundamentals you need to know about your metabolism.
In this why-has-no-one-taught-me-this-before Metabolism 101 episode, youâll learn...
[01:43] Misconceptions and myths about the metabolism and weight loss. Spoiler Alert: You don't want a "faster" metabolism.[06:40] What is the metabolism?
[11:30] How it works & Its role in the body.
[14:20] The impact of stress on the metabolism & How that affects your hormones and weight.
[21:35] Stay tuned for future episodes to learn more about the metabolism!
âAt the end of the day, it wants to keep you alive, and thatâs really what our metabolismâs job is. Itâs how God designed us.â â Chris
Resources mentioned:
Get started in bringing health to your metabolism by getting your Healthy Free Life Starter Kit (+ The Glorious Foods List!) at https://kit.healthyfreelife.com
Episode #041 - Reduce Stress with Rest
Subscribe!
Are you ready to put God at the center of your health journey and to finally achieve your health and wellness goals? Join me every Wednesday to learn how!
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Review!
Oh! And leave a review and share what you love about the show or this episode! It always blesses my heart to hear from listeners!
- Montre plus
