Living to Thrive: Recent Episodes
Kathryn White
Join Kathryn and guest Brandon Thammavong a mindfulness practitioner and coach, in Episode 61 as we discuss mindfulness, being present, and setting intentions rather than making resolutions for the New Year.
The Heart of Buddha's Teaching: Transforming Suffering Into Peace, Joy, and Liberation - Brandon's book choice
Peace of Mind: Becoming Fully Present - Kathryn's book choice
Peace is Every Breath - Kathryn's book choice
Follow Brandon @northstarzenergy and @bthamm and at www.northstarzenergy.com
Follow Kathryn on Instagram and Facebook @kathrynwhitecancercoach
Become part of Kathryn's community and enroll in Kathryn's programs www.kathrynwhite.coach
In Episode 60 we are going back a year to revisit the fan favourite of episode 8 where I share my Christmas food traditions and give you a little history lesson at the same time.
Christmas Recipes
This week is a replay of a fan favourite episode from last year. Tune in to Episode 59 to learn ways to take stress out of the holidays so that you can relax and enjoy yourself.
Kathryn White
kathrynwhitecancercoach on Instagram
kathrynwhitecancercoach on Facebook
This month is a revisit of some of the episodes that were fan favourites over the year. In this episode Kathryn is revisiting Episode 44 and how self care can prepare you to better serve both yourself and others.
6 ways to bring self care into your life today – new link
Personalized 6 Month Cancer Coaching Program
6 Month Group Cancer Coaching Program - get on the waitlist
Despite what you may have heard or been told, fat is not a bad thing. You just need to know which fats to bring into your diet in order to be more health-full. In episode 57 Kathryn is examining the myths around fats and why they are a critical part of our health.
Salt, Sugar, Fat - the book
Free Download - Kitchen Oils reference Guide
Contact me - book a free call
This episode is a dive into why releasing yourself from holding on to the past or projecting into the future is holding you back from truly enjoying the present. Join Kathryn to learn more about how her experience with cancer helped her to learn to embrace the joy of living in the now.
work with me today
Episode 55 sees Kathryn joined by Queen Adalah Aza, a master business strategist, who shows driven Entrepreneurs how to launch & grow their business. In this episode Kathryn and Queen discuss service to others, aspects of life that inspired Queen to move into service, and why gratitude is important.
Learn and Grow with Queen - website
Queen on IG - @adalahaza
In Episode 54 we discuss how living a healthy lifestyle doesn't have to be complicated. In this episode Kathryn explores the concept of building your personal blueprint and shares simple and accessible ways to start being your healthiest version of yourself.
Build your own personal blueprint - online course
Whole Health Cancer Coaching - connect with me
WOO HOO!
Can you believe it has been one year of the Living to Thrive Podcast already?!
In this episode I am sharing highlights from the past year, why we should always celebrate our wins, and how you can learn to Live to Thrive.
Whole Health Cancer Coaching - work with me
Episode 52 sees Kathryn heading back to her nutrition roots to share pantry staples that are must haves for the winter months.
Pantry Staples Download
Young Men's Mental Health with Josh White of Revivall Men's Health
In Episode 51 Kathryn is joined by Josh White of Revivall Men's Health. Together they are discussing young men's mental health and the importance for young men to start connecting with their emotions and their bros to share, support, and lift each other up.
@revivallmenshealth on instagram
In episode 50 we are talking estrogen, how your estrogen gets out of balance, and how you can naturally work to bring it back into balance.
Why Do Hormone Imbalances Happen - article
Causes of Hormone Imbalance - article
Endocrine Disruptors - article
Estrogen and Breast Cancer - article
The Role of Estrogen Receptors in Breast Cancer - article
Schedule a call with me today
Building Your Personal Health Team
Episode 49 is all about building your own personal health team. In this episode Kathryn discusses different modalities that you can use for disease prevention, during a health situation, and for recovery. Listen in to learn more about why building your personal health team is such an important part of living to thrive.
Kathryn White Cancer Coach - schedule a call
In episode 48 Kathryn is joined by Catharine Janssen a breast cancer survivor and certified holistic cancer coach. Join us as Catherine shares her views on being a survivor, how coaching can help support a cancer survivor, and the product she created to support women post mastectomy.
You can find the episode on Spotify or Apple Podcasts
Braca Shirts website
Catharine's Education Series
Episode 47 deals with the difficult discussion of being diagnosed with illness. In this episode Kathryn talks about how you don't have to be your diagnosis, and that there are things you can do to live to thrive in the moment.
Book a free consultation call today
Exposure to toxins in the home can have a direct impact on your health. In episode 46 Kathryn is talking about the impact of chemicals on your health and why you need to protect your health by cleaning up how you clean up.
Freebie
Want to work with me? Schedule a call today.
Dirty Dozen and Clean 15
Do you know what living to thrive means? In episode 45 I am sharing my version of living to thrive, how I came to live this lifestyle and why living for right now is the only real option.
6 Ways to Bring Self Care Into Your Life Today – free download on how to bring self care into your life today
Schedule a call with me to talk about how cancer coaching can become part of your health and happiness
Episode 44 is all about self care, not the bubble bath kind, but the deep work to create space in your life to better serve both yourself and others.
6 Ways to Bring Self Care into Your Life Today - free guide
Whole Health Cancer Coaching - schedule a call today
Episode 43 is all about why and how you should be incorporating mushrooms into your regular meal plan. In this episode Kathryn is sharing her top 5 favs and how she enjoys them.
Isokauppila, T. (2017) Healing Mushrooms: A Practical and Culinary Guide to Using Mushrooms for Whole Body Health. New York, NY: Avery.
Four Sigmatic mushroom products
Natural Killer Cells article
Turkey Tail Mushrooms information
Marx Mushrooms - website
5 Healthy Mushroom recipes
schedule a free call with me today
Join Kathryn in this special episode where she celebrates a HUGE life win and shares how you can start winning the life lottery too.
How to Live Between Office Visits, Dr. Bernie Siegel - book
Guide to Making Space in Your Life for Health and Happiness
In episode 41 Kathryn welcomes guest Misty Lucas as she shares her insights into navigating an autoimmune illness and what women can do to feel empowered in their health diagnosis.
Misty Lucas Wellness - website
Love Your Body - free guide
In episode 40 Kathryn is going through the pieces of your whole health that you can work on to reset your health and habits. Learn more about a tool that you can use to take control of your health today.
Kathryn's website
Living to Thrive online course
In episode 39 Kathryn is talking about the liver, not the kind some people eat, but the organ, and the very important and often forgotten role that it plays in the body.
The Canadian Liver Foundation
Ways to take care of your liver
Facts and Myths about the Liver
Liver Protectors article
Foods that Naturally Cleanse the Liver
Episode 15 - Mindset Matters
5 Recipes to Reduce Inflammation
Whole Health Cancer Coaching
Website
This week on the Living to Thrive Podcast episode 38 is a look at the concept of the alkaline diet and how and why alkaline is better than acidic. Join Kathryn as she looks at ways you can be your healthiest version of yourself through education and information about alkalinity in the body.
Get Cancer Coaching with Kathryn
What You Need to Know About the Alkaline Diet - article
Alkaline Water - article
Alkaline Diet 101 - article
The Alkaline Diet: Is there evidence that an Alkaline PH Diet Benefits Health? - science article
The Alkaline Diet - article
Hello summer! In episode 37 Kathryn is talking about wins that you can have to make this your healthiest summer yet.
Free Guide to Building Your Health and Happiness
Effects of Alcohol on the Body - article
Free Ice Cream Recipe
Vitamin D - Episode 27 Living to Thrive Podcast
Habit Building - The Improvement Project Podcast
Whole Health Cancer Coaching with Kathryn
Join Kathryn as she returns to the Living to Thrive Podcast with a very special guest. This week in episode 36 Kathryn is joined by Christine Daer, a Certified Life Skills Coach and the facilitator of Power in Aging, a program designed to empower women as they get older. Together Kathryn and Christine will explore the stigma around aging and why it is ok to embrace who you are.
As I take a little break for the month of June let's have some fun and revisit some of my earlier episodes. Today we are revisiting how asking for help can be hard but also how it is one of the greatest gifts you can give yourself.
As I take a little break for the month of June let's have some fun and revisit some of my earlier episodes. Today we are revisiting how becoming aware of ourselves and our experiences in this life are at the core of mindfulness. Tune in to Episode 34 to learn more.
As I take a little break for the month of June let's have some fun and revisit some of my earlier episodes. Today we are revisiting how nutrition is at the core of our health. What we eat impacts our physical and mental health.
Guide to Boosting Your Immune System
As I take a little break for the month of June let's have some fun and revisit some of my earlier episodes. Today we are revisiting how making a few small changes in your life can make a big difference and maybe even make a difference in the lives of those around you.
Feel more uplifted with my Positivity Plan
Rest is a critical piece of our health and healing. In episode 31 Kathryn is discussing how rest helps to heal the body, mind, and spirit and ways we can bring rest into our life.
The Underappreciation of Rest in Today's Society - article
Guide to Taming the Monkey Mind - free download
Sometimes life throws you a curve ball. In episode 30 join Kathryn as she explores what you can do and how you can reframe a situation to make the best of it.
Life can be a lot. But, we can always find the good in things if we know where to look and what to do.
Hardwiring Happiness - Dr Rick Hanson - book
Negative Bias - article
The Impact of Stress on Body Function - article
Healing isn't in the moment; deep healing comes after all the medication, treatments, and plans are done. Deep healing takes time. Join Kathryn in episode 29 as she discusses why we need to take our healing to the next level and how it doesn't have to be complicated.
Surgery and the Gut Microbiome - article
Surgery, the Gut Microbiome and Probiotics - article
Scar Tissue Pain - article
Meridians - article
Hormones and Gut Health- estrogen - article
Gut Bacteria - serotonin - article
Gut by Guilia Enders - book on the gut, how it works, and why we need to nurture it
Episode 27 - Sunshine, Happiness and Vitamin D
Smoothies or Juice - Which is Better? This week on the Living To Thrive Podcast Kathryn will dive into this topic so that you have all of the information to decide! Tune in to Episode 28 to get the straight goods on nutrition, tools, and the best times to choose a smoothie or a juice.
World's Healthiest Foods
Cancer and Cruciferous Vegetables
Cancer and Juicing
FREE Guide to Making Amazing Smoothies
Juicing Cleanses
Vitamin D has become a bit of a hot, if not sometimes controversial, topic. In episode 27 Kathryn takes a look at this vitamin and shares how you can get more of it and why you should.
In this episode:
- What is Vitamin D
- Why do we need it
- How do we get it
- What happens if we don’t have enough
- A resource I am loving to further my understanding of Vitamin D
References from the episode:
Vitamin D and Cancer
Harvard article about Vitamin D and Cancer
Vitamin D Overview
Vitamin D and Alzheimers
Journal of Neurology article on alzheimers and Vitamin D
The Vitamin D Solution through Indigo Books
Harvard Vitamin D info
Bone health from D3/K2
In Episode 26 Kathryn talks about her 5 favourite podcasts and why they top her list.
Live to Thrive Monthly Membership
The Improvement Project Podcast
Mind Over Matter Podcast
Today is the Day Podcast
Hardcore History
Live to Thrive Online Course
Whole Health Cancer Coaching
Join Kathryn in Episode 25 as she is joined by guest Angie Mailhot of the Railway City Health Hut as she shares her personal story of healing, her passion for wellness, and being a small business with a big heart.
April 16 is National Stress Awareness Day. In Episode 24 join Kathryn as she dives deep into the biological responses in the body when stress goes unmanaged, 5 ways to reduce your stress and why you need to start today.
Show Links:
Episodes 3, 4, and 11
Immune System article
How Free Radicals Damage the Body
Free Radicals
Stress and Our DNA
In episode 23 Kathryn is talking about the benefits of leafy greens in our diet and gets specific on one you may not have considered.
The 13 Best Leafy Greens article
Eating on the Wildside by Jo Robinson
Free Guide to Leafy Greens
Living to Thrive Online Monthly Membership
Living to Thrive Online Course
Whole Health Cancer Coaching
In this episode Kathryn wraps up colon cancer awareness month with the 5 things you can do to build a health-full life to prevent cancer.
Free Guide Managing Stress in Everyday Life: a whole health approach to stress relief
The Improvement Project Podcast
Inflammation and Colorectal Cancer article
Living to Thrive Online Monthly Membership
Living to Thrive Online Course
Join Kathryn and guest Sarah Harrison of Mazak Farms in episode 21 to discuss being a small farm in a big food industry, why we should eat locally grown foods, and how you can support not only your health but also small businesses.
In this episode Kathryn shares her personal insight from a mental health perspective of her personal experience with colon cancer and how it has impacted her life.
Manage Your Stress with this free Guide to Stress Reduction
There Is No Good Card For This by Kelsey Crowe and Emily McDowell
Beating Stage 4 with Positivity - Facebook Group (private)
Blue Hope Nation - Facebook Group (private)
If you were given the opportunity to take control of your health and prevent disease, would you take it? In episode 19 Kathryn discusses why what we eat and how we live is so important in the prevention of colon cancer.
5 Days of Healthy Eating for Cancer Prevention
Managing Stress in Everyday Life
March is Colon Cancer Awareness Month. In this episode Kathryn shares her personal insight into colon cancer and why we need to discuss this little talked about cancer.
Start reducing your stress with my free Guide to Managing Stress
Join Kathryn in Episode 17 with guest Dr Peggy Malone a local wellness practitioner and advocate for healthy habits. Learn how Dr Peggy’s personal deep dive into her own habits are transforming her personal and business life.
Book recommendation from Dr. Peggy: Atomic Habits by James Clear
Sign up Dr. Peggy's 5 Day Habits Challenge drpeggymalone.com/challenge Register for Dr. Peggy's upcoming Masterclass: 3 Ways to Get Your Habits On Track and Derail Decision fatigue. drpeggymalone.com/masterclass Feeling overwhelmed by stress in your life? Looking for strategies to reduce you stress? Download my free Guide to Managing Your Stress in Every Day Life. In it you will find tips and tricks related to nutrition, strategies to calm your body and mind, and more. Grab your copy today.
Have you faced a time where you needed support, when you couldn’t do it yourself but there was someone who could do it with and for you? That is the caregiver, the unsung hero who picks up the challenge when you cannot do it yourself. In honour of National Caregiver Day this coming Friday, join Kathryn in Episode 16 where she hosts her first guest and her caregiver during her time with cancer – her husband John.
If you are feeling the weight of stress sitting on your shoulders or wearing down your energy, I have a guide that I created to help you with stress reduction. Managing Stress in Everyday Life is a whole health approach to stress relief is designed to give you tools to manage your stress from a whole person perspective. It includes information on the key nutrients in food that can help with stress reduction, several easy to implement tools for stress relief, and more.
Getting your mind in shape may just be harder than getting your body in shape. In episode 15 join Kathryn to continue the conversation from episode 14 to try to understand why our brain is one of our biggest barriers to getting healthy.
Living to Thrive Online Course Join me for 7 weeks of learning more about how stress relief, organization, healthy eating, movement, and sleep can revolutionize your health.
Stress weighing you down? Grab a copy of my Managing Stress in Everyday Life Guide. This comprehensive guide includes nutrition information, recipes, a free breath practice, a free yoga flow, and more.
Forbes.com "Mind Over Matter"
Professor Carol Dweck- The Growth Mindset on Youtube
There is a magic key when it comes to unlocking your health – you. In episode 14 Kathryn discusses making the decision to become health-full and stress-less as your opportunity to unlock your potential and become your healthiest version of yourself. So how do you unlock the potential in you?
Sign up for my Free Masterclass today: 3 Ways to Get Your Energy Back on Track Today
Register for my 7 week online course Living to Thrive: a simple blueprint to get health-full and stress-less
Boost your immune system today with my free Guide to Building Your Immune System and Health
The Improvement Project Episode 136 - Decision Fatigue
When you invest in yourself you are making a commitment to your health and happiness. In this episode, Kathryn explores why asking for help can be so hard, what our dispositions have to do with asking for help, and what it takes to access this super power.
Nutrition is at the core of our health. What we eat impacts our physical and mental health. Healthy eating was the beginning of Kathryn getting her health back on track. Join her in episode 12 as she talks about foods that may be impacting how you are feeling and what you can do about it.
Are you feeling inspired to explore your health and happiness a little deeper in 2021? If you are, I would love for you to join me for my upcoming FREE master class – 3 Ways to Get Your Energy Back on Track. Learn my 3 secrets to how I reclaimed my health and my energy and how you can do the same. Registration opens the 26th of January so plan to save the date. In the meantime, head to thrivenutritionandyoga.ca to get on the wait list to learn more about this amazing opportunity.
I would love to share with you my free Guide to Building Your Immune System and Health. I want to share with you a free video tutorial on how to make your own immune system building broth, 4 free recipes to use your homemade broth, and tips and tricks to start boosting your health and immune system today!
Get your copy today at pages.thrivenutritionandyoga.ca/buildyourimmunesystem
How do you even know if you are stressed? Stress has become such a part of our daily make up that many of us don't even realize we are living in a state of constant stress. In this episode Kathryn dives deep into what stress is and how you can begin to identify if you are living a stressed out life.
Start de-stressing today with my FREE download on how to make space for you in your busy life.
Our health is not something we should take for granted. You are your own best advocate for your health and happiness. Join Kathryn in episode 10 as she revisits her own health scare and how she took control of her life to get healthy again. Uncover together what you can start doing right now to have a happy healthy new year and new you.
Looking for more in 2021? In February I will be launching an online course designed for busy people like you who are looking to get your energy back, reduce your stress, and reclaim your health. To learn more get your name on the wait list for my email announcement coming January 11.
To help you get your health-full and stress-less year started I have also created for you a Free download of my Guide to Building Your Health and Happiness by Making Space in Your Life. This in depth plan is designed to share with you ways that you can start making small changes that make a big difference.
Looking to build health and happiness into the New Year? In episode 9 we are talking about ways that you can start to bring physical and emotional space into your life. Join Kathryn as she shares strategies that you can use to make space for yourself in 2021.
Join our FREE 5 Day Health-full and Stress-less Challenge
Find us on Instagram and Facebook
Head over to our website thrivenutritionandyoga.ca
As with most holidays, food plays a significant role in Christmas. In fact, Christmas traditions, including what we eat, can run deep in the memory. As the big day (and dinner) approaches, join Kathryn to hear what her favourite memories are around Christmas dinner.
In this episode:
- a little history of the most eaten meat at Christmas dinner
- traditional British fare
- Kathryn's family heritage and how it influenced what was on the dinner table of her childhood
- a few of Kathryn's favourites including food and traditions
Grab a copy of Kathryn's Guide to Your Happy and Healthy Holiday here.
Whether you are the laid back type of the super organized, the holiday season can get busy and at times overwhelming. Join Kathryn in episode 7, as we head into full on into the holidays for some simple strategies for making your holiday season stress-less.
Becoming more aware of ourselves and our experiences in this life are at the core of mindfulness. Episode 006 of the Living to Thrive Podcast touches on 4 ways that practising mindfulness can help you to be more health-full and stress-less.
Peace of Mind Thich Nhat Hanh - book recommendation
Habit Nest Meditation Sidekick Journal
The most vibrant life is a health-full life. Getting healthy doesn't have to be complicated; you just have to know what to do. In episode 5 we look at 5 things you can do right now to start becoming your healthiest version of yourself.
Pick up a copy of our FREE stress reducing recipes here
Episode 4 focuses on stress and it's relationship to the body. Understanding the different types of stress, the impact on the nervous system and how it all causes the body to react is an important part of beginning to manage our stress. Uncover the 4 things you can start doing today to support our bodies and to manage stress. Join the Thrive family and get your free download of our Positivity Plan to support your stress-less life.
It is completely possible to change how you view yourself and life. By making a few small changes and sticking to those changes, you can make a HUGE difference in your life and maybe even the lives of those around you. Join Kathryn in Episode 3 to learn more about the power of positivity.
In Episode 1 Kathryn welcomed you to the podcast. Episode 2 is your chance to learn more about Kathryn and why she is passionate about Living to Thrive. Join Kathryn as she tells her story about surviving cancer and how the experience has changed her life forever.
Welcome to the first episode of Living to Thrive, a podcast about how to move beyond just surviving in life, to THRIVING in life. In this episode you will meet Kathryn and learn a little bit about what to expect as you start on the journey of personal growth. You will also walk away with one easy tip to start you on your path to wellness and thriving in all you do.