Healthy Free Life Show: Recent Episodes
Katrina Sequenzia
“My people are sick and dying. I want you to teach them how to be healthy so they can live the life I have called them to live.” - God. Journal entry 2009. This is my mission. /// Hi. I’m Katrina Sequenzia. I was once a veggie-hating, dr. pepper-drinking, sugar-addicted, diseased, yo-yo dieter. BUT GOD. He brought me on a journey to get healthy and restore my temple, but with Him. He then gave me the mission to teach you how to do the same. That’s what the Healthy Free Life Show is all about - teaching you a NEW WAY to eat and live healthy, for the Glory of God. No more dieting, deprivation, or defeat. /// As a registered nurse and certified health coach, in the last decade, I have coached thousands of Christians just like you, helping them to transform their life and health by releasing burdens of excess weight, low energy, food fixation, and disease, and now they are free to fulfill their God-given purpose. /// So if you’re ready to get healthy and free so you can live that abundant life you’ve been promised, then take my hand, I’ll show you the Healthy Free Life Way. /// New episode released every Thursday. /// www.healthyfreelife.com
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
You’ll gain insight into the unique roles of the 7 key healthy habits of:
- worship
- rest
- hydrate
- sleep
- move
- eat glorious foods
- exercise
You will also learn each habit’s ultimate goal to work towards.
Let’s 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, you’ll 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, you’ll learn…
[01:35] Progress happens slowly, that’s why diets don’t 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 God’s 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
If you think you’re too unfit, too overweight, or too old for a Healthy Free Life to be possible for you… today’s 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.
“I definitely believe that God led me to Healthy Free Life.” – Milanda Reynolds
Her doctor didn’t think it was possible, but it was. Tune in to hear more about Milanda’s Healthy Free Life story and her miraculous results!
“I never tell people I’ve 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 I’ve got the doctor’s proof to know that.” – Milanda Reynolds
In this episode about Milanda, you’ll learn…
[00:32] About Milanda Reynolds.
[04:03] What Milanda’s 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 Milanda’s health.
[12:00] Milanda’s 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 Milanda’s life is like now that she’s 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
You may think there’s only one perfect diet for you--one that can solve your health problems…
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 that’s 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 doesn’t want to get on board.
“You 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.”
In this episode of The Perfect Diet for You, you’ll learn…
[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] “You have to honor your own uniqueness or you’ll have no chance of sustained success.”
[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 Doesn’t 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
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, you’re not alone. I know how it feels to be afraid of failing or making mistakes, but here’s the thing… fear doesn’t 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 it’s 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.
“There is a 1 in 6 chance that you are going to die from a preventable cardiac condition – from heart disease. That is what you should fear… You’ve got to get healthy, there is no other option here.”
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 you’ve 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, you’ll learn…
[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: Marylee’s 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
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.
Here’s the truth… it’s 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 you’ve just started experiencing symptoms or you’ve been struggling for years, don’t 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 you’re 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 remember…
“If 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.”
In this episode about Stages of Metabolic Damage, you’ll learn…
[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 Life
However, 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 straddle
- has lost 30 pounds
- enjoys walking and listening to a podcast
- loves her exercise routine
- is 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, you’ll learn…
[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 in the Academy.
What Are Non-Scale Victories
Do you want to lose weight without diets, deprivation, or defeat? If so, you’re in the right place because the Healthy Free Life Way is definitely for you.
This weight loss journey doesn’t focus on the numbers on the scale.
Instead, it helps you focus on...
- your body,
- mind,
- and non-scale victories.
Additionally, you’ll 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 you’re struggling with:
- cravings
- excess weight
- pain
- exhaustion
- inflammation,
- or disease...
It will take time for your body to heal before you can lose weight… and that’s okay!
Healing will happen, you just have to be patient, commit to your new healthy habits, and focus on the non-scale victories.
“Focus 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.”
In this episode about non-scale victories, you’ll learn…
[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 it’s 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 “never enough”? Do you struggle with emotional eating?
Meet Alicia MichelleIn 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, she’s equipping Christian women with practical brain-based and Bible-based tools to break free from the worry and exhaustion of:
- perfectionism,
- people pleasing, and
- performance
that comes from feeling “never enough.”
Simple Strategies for In-the-Moment EmotionsDoes that resonate with you?
Learn Alicia’s unique methodology called ADD (Acknowledge, Discern, and Decide) to help you overcome feelings in-the-moment of unworthiness and emotional overwhelm.
If you don’t deal with your thoughts and emotions in healthy ways, in the moments of overwhelm, you’re going to be tempted to reach for food and substances to numb your feelings, which can lead to unhealthy patterns of emotional eating.
“It’s so helpful to understand more about the deeper issues… because we’re 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 it’s okay. We can sit with them, we can work with them and also what might be behind it on a deeper level.” - Alicia Michelle
With the ADD strategy, you’ll 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, you’ll learn…
[01:51] About Alicia Michelle & What is a NeuroCoach?
[05:30] My own experience with feeling unworthy.
[08:04] Why can’t 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!
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 about
- what exactly protein is,
- why protein is important for the human body,
- and how to make sure you’re getting enough protein in your daily diet.
Am I Getting Enough Powerful Protein?
You’ll also learn reasons:
- why people don’t get enough protein,
- how to know if you’re protein deficient,
- and how many grams of protein you should be eating to maintain a healthy, strong body (according to science).
Whether you’re a vegan, omnivore, or meat lover, it’s important to make sure you’re 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.
Isn’t that amazing?
“That one thing can be the key that unlocks people’s weight loss… and it can be effortless.” - Chris
To 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, you’ll learn…
[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 you’re 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/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
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 “all or nothing” 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.
I’m sure we’ve 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? That’s 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.
There’s no need to strive for perfection on your health journey.
There’s no need to have an “all or nothing” mindset.
Together, let’s 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, you’ll learn…
[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 “all or nothing” ladies, 80% might not be the right goal for you! Here’s your solution…
[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: Deb’s Story: At 70, Proves It’s 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/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
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 health
- decrease stress
- increase productivity
- and boost your motivation
Incredible, right?
What is a Morning Routine?
It’s 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 I’m 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 don’t 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 you’re looking for!
Whether you’re 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, you’ll learn…
[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 Challenge
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
So many people think that it’s 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 doesn’t even remember a time in her life that she wasn’t either on a diet or thought that she should be on one… until now.
It's Never Too Late
Last 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.
“I feel like if I don’t lose any more weight from now, which I know I’m going to, I’m still okay and that was a long time coming.” – Deb Dicken
Deb shares her journey and her most helpful tips for getting and staying healthy later in life!
“It’s not work. I think the difference is it’s not another job, it’s a way of life, and so you don’t ever give up on a way of life.” – Deb Dicken
In this episode about Deb's story, you’ll learn…
[00:34] Introducing Deb Dicken.
[03:36] What Deb’s 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 Deb’s health the most.
[18:00] Incredible results and wins she’s experienced in just 10 months.
[23:24] How she changed her eating habits.
[25:52] What Deb’s life is like now that she’s 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
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 you’re 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, you’ll learn…
[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 tips…
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
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
You’ll gain insight into the unique roles of the 7 key healthy habits of:
- worship
- rest
- hydrate
- sleep
- move
- eat glorious foods
- exercise
You will also learn each habit’s ultimate goal to work towards.
Let’s make 2023 your healthiest year EVER!
Tune in to learn about our 5-day Healthy Habits Challenge for the New Year! In this challenge, you’ll 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, you’ll learn…
[01:35] Progress happens slowly, that’s why diets don’t 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 God’s 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
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 ‘yes’ 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. She’s now having more fun in her new lifestyle than she ever did with food alone. Not only that, but she’s 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 she’s created in her life to lose weight while still eating freely. Plus, Beth shares her unexpected new favorite Friday night treat!
“I know I’ll be signing up again whenever it comes due. I love the accountability, I love the trackers to be able to see how I’m doing… and I can see where, oh, you know what, I need to step this part up a little bit.” - Beth Didreckson
In this episode about Beth's story, you’ll learn…
[02:28] Beth’s 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] It’s 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 ‘yes’ 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.com
Follow 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 couldn’t get off?
Have you ever tried a diet it didn’t work, and so you tried a different one that also doesn’t 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, it’s exhausting, right? Join us in this episode of Healthy Free Life as Chris and I talk about what’s happening to your body physically, mentally, and hormonally when you diet. We also break down why it’s not healthy or sustainable to eat less and exercise more (or eat more, exercise less, for that matter).
We discuss:
- the damaging effects of dieting
- how it affects the metabolism
- the 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 you’re 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, you’ll learn…
[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, it’s not your fault…
[11:25] Why eating less and exercising more isn’t 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.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!
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 God
- Sleeping 8 hours
- Drinking 64+ ounces of water
- Walking 5,000 steps
- Resting a minimum of 15 min during your day
- Exercising 4x/week
- Eating a glorious foods breakfast, lunch and dinner
If 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.
You’ll 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 women’s health.
“What 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.” - Katrina
When your schedule is packed and you’re constantly overwhelmed, it isn’t easy to prioritize your health. It’s easy to put it on the back burner for just one more week, perhaps because you’ll start when you're “less busy” or “less stressed,” … but your health depends on making it a priority now. So, let’s do the thing!
In this episode about Making Your Health a Priority, you’ll learn…
[01:26] The inspiration behind this episode: A message from a dear listener.
[02:56] Reasons why you’re 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 women’s 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 can’t 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: Theresa’s 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.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 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).
You’ll 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, you’ll learn…
[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 here’s an important tip…
[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 easier…
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.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!
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 it’s 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.
“I feel so blessed to have a community of Healthy Free Life women that are just so supportive, and I know that if I’m 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 I’m not alone, that there are other women out there trying to do the thing, and they’ve got my back.” - 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, that’s made all the difference.
In this episode, you’ll learn…
[00:42] About Karen DuMont & Her biggest struggles before starting Healthy Free Life
[03:37] What it’s 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] Karen’s advice for those who haven’t started the Healthy Free Life way.
[22:28] Takeaways from Karen’s 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 metabolism
- receiving advanced training and multiple certifications in the metabolism, including the thyroid
- helping 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, you’ll 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!
“At the end of the day, it wants to keep you alive, and that’s really what our metabolism’s job is. It’s how God designed us.” – 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!
Reduce stress with rest. Could it be that simple?
Reducing stress must be a top priority for each of us. Stress is one of the biggest toxins and health disruptors in our lives. Although a little bit of short-term stress can be helpful in certain situations, we often experience an excessive amount of daily, chronic stress – physically, mentally, and emotionally – which is very harmful to our health.
Reduce Stress with Rest
Join Chris and me in this episode of Healthy Free Life as we talk about the most powerful thing you can do to reduce stress and achieve a Healthy Free Life.
You’ll learn...
- the science behind the effects of stress on your body
- how to implement the Healthy Free Life Habit #2, the Rest Habit, into your daily life so you can get healthy and live abundantly, whatever that looks like for you!
“The first step to reduce stress is to become aware of it and realize its impact.” – Katrina
Whether it’s ditching disease, preventing disease, losing weight, or just carving out some more “me time” into your busy schedule, this episode will help you do that.
“A mindset around a lifestyle of rest and relaxation is the cure to stress. We must seek to develop a rest-based living lifestyle.” – Katrina
Ready to detox from stress and live a rest-based lifestyle? Let’s do it!
In this episode about how to reduce stress, you’ll learn…
[00:55] Most people who try to lose weight and get healthy focus on diet or exercise, but the truth is…
[01:34] What is stress, and how does it affect the body? Why is rest important for your health?
[03:57] Examples of physical stressors.
[08:25] Examples of mental and emotional stressors.
[10:02] The impacts of chronic stress on the human body.
[13:11] How Chris and I manage stress in our daily lives.
[18:40] Stress Symptoms: How to know if you’re too stressed.
[21:07] Why women, especially, need to be more mindful of stress.
[23:02] How stress impacts perimenopausal and postmenopausal women.
[29:45] How to reduce stress in your life and develop a rest-based lifestyle.
Jesus says, "Come to me, all you who are weary and burdened, and I will give you rest." - Matthew 11:28
Resources mentioned:
Healthy Free Life Academy
001 - What Makes Healthy Free Life Different
038 – The 7 Habits of a Healthy Free Life
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!
Find out why the Healthy Free Life Show is taking a break to rest and restore. We look forward to returning the week of March 20th, the first week of spring.
We would love to hear from you! What would you love to hear next on the podcast? Complete this 3 minute survey to let us know what topics you want to know more about:
https://healthyfreelife.com/survey
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: www.healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
Peggy's story of how she overcame a lifetime of struggles with excess weight and exhaustion will encourage and inspire you!
Peggy has struggled with her weight since she was a child. She has tried multiple diets in the last several decades, none of which helped her lose the excess 50 pounds she was buried with.
As a result of her excess weight she was:
- exhausted
- winded going up the stairs
- embarrassed to go out in public
- and just not enjoying life.
That is until God led her to the Healthy Free Life Way. Once Peggy invited God into her health journey, everything changed.
Peggy's Story: How'd she do it?
She baby stepped through the 40 Day Food Revival!
She loved that the 40 Day Food Revival didn't require deprivation or restriction.
Baby step after baby step, she continued adding in simple, sustainable healthy habits.
As a result, Peggy:
- has easily lost the excess weight and kept it off
- has more energy to live life
- enjoys going out with her husband in public now
- has a sustainable way to eat and live healthy
“The 40 Day Food Revival was life-changing” - Peggy
Tune in to hear Peggy's incredible Healthy Free Life story!
Resources mentioned:
Join the 40 Day Food Revival waitlist. Doors open January 20-25: https://healthyfreelife.com/revivalwaitlist
Register for the free masterclass, Finding Food Freedom: https://healthyfreelife.com/masterclass
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: www.healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
The Lifer Creed will help you finally achieve your goals for your health! No more resolutions.
Do you set New Year’s resolutions year after year, only to find that lasting change is nearly impossible? You’re not alone! 80% of New Year’s resolutions fail… so what’s the alternative?
Join me in this episode of Healthy Free Life Show as I shed light on:
- why resolutions don’t work
- the best motivation for getting healthy
- what it means to be a LIFEr.
The LIFEr Creed
You’ll gain insight into the LIFEr Creed which will enable you to change your identity, beliefs, and values as it relates to your health.
Your behaviors and your habits are usually a reflection of who you believe yourself to be, so it’s your identity that needs to change before your behavior will.
Are you ready to make a change? Let’s do it!
“I never succeeded at any resolutions that I set out to and it wasn’t until I truly understood why I had such trouble reaching my goals and how to actually do it and fix it the right way that I truly began to make progress.” - Katrina
In this episode about the LIFEr Creed, you’ll learn…
[00:31] Why 80% of New Year’s resolutions fail.
[04:46] The best motivation comes when a behavior or habit becomes part of your identity.
[05:40] What is a LIFEr and how do I become one?
[07:25] The LIFEr Creed statements
Resources mentioned:
LIFEr Creed Printable: healthyfreelife.com/lifer
Listen to the following episodes:
002 – Invite God Into Your Health Journey
006 – 3 Reasons We Fail to Reach Our Goals (and How to Fix It!)
008 – Identity in Christ: 63 I Am Affirmations
038 – The 7 Habits of a Healthy Free Life
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: www.healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
What healthy habits are essential for life? Join me in this episode of Healthy Free Life Show 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
You’ll gain insight into the unique roles of the 7 key healthy habits of:
- worship
- rest
- hydrate
- sleep
- move
- eat glorious foods
- exercise
You will also learn each habit’s ultimate goal to work towards.
Let’s make 2022 your healthiest year EVER!
Tune in to learn about our 5-day Healthy Habits Challenge for the New Year! In this challenge, you’ll 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.
“There is nothing that will enrich our lives more than a deep and clearer perception of God’s presence and the routine of daily living.” - William Paulsell
In this episode about the 7 Healthy Habits, you’ll learn…
[01:35] Progress happens slowly, that’s why diets don’t 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.
[14:31] The ideal goal of worship: Making it a way of life.
[15:41] #2: Rest Often.
[19:22] Examples of rest-based activities & The benefits of rest.
[20:59] The ideal goal of rest: A total of 90 minutes per day & Weekly Sabbath.
[21:50] #3: Hydrate Adequately.
[23:15] The ideal goal of hydration: Discovering your ideal hydration point & Giving up harmful beverages.
[24:08] #4: Sleep Deeply.
[26:45] The health benefits of getting enough sleep & The ideal goal of sleep.
[27:10] #5: Move Lovingly.
[29:05] The benefits of being active & The ideal goal of movement.
[30:28] #6: Eat Glorious Foods.
[31:25] The benefits of eating glorious foods & The ideal goal.
[32:47] #7: Exercise Consistently.
[34:03] The benefits of the RIGHT exercise done faithfully.
[35:10] The ideal goal of exercising: Combining cardiovascular exercise and strength training.
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 God’s 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: www.healthyfreelife.com
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Julie's story of breaking free from dieting, excess weight, exhaustion, and fear of going out in public will encourage and inspire you!
We all know how controversial dieting is… but Julie is living (and now thriving) proof of how diets can do more harm than good.
Julie has struggled with her weight since she was a kid. Her mom put her on her first diet at the age of 12 and (surprise!) she didn’t lose any weight. That was the beginning of decades of dieting.
Instead of losing weight, the dieting lifestyle caused her to gain 200+ pounds, which left her:
- exhausted
- unable to move well
- afraid to go out in public
- anxious
- hopeless and helpless.
That is until God led her to the Healthy Free Life Way. Once Julie put Christ at the center of her health journey, everything changed.
“I liked [the Healthy Free Life Way] because it was focused on your whole life and not just diet and exercise, like most of them are… and the baby steps, I like those baby steps. That was the key to my success.” - Julie
As a result of her faithful steps in the Healthy Free Life programs, Julie:
- has easily lost over 70 pounds (and counting)
- has more energy to keep up with her 4 kids
- enjoys going out in public now
- and, most importantly, has grown closer to God.
“I’m looking forward to continuing down this road to a more abundant life.” - Julie
Tune in to hear Julie’s incredible Healthy Free Life story!
In this episode, you’ll learn…
[00:31] About Julie.
[03:19] What life what like for her before Healthy Free Life & the weight-loss tactics she tried before.
[06:30] Julie’s Healthy Free Life journey.
[07:23] The key to her weight loss: Baby steps!
[10:28] How she made the shift from a diet mindset to the Healthy Free Life Way.
[11:39] The importance of celebrating every win & Julie’s big wins along her journey.
[14:37] How the Healthy Free Life Way is different than anything she's done before.
[16:13] Julie’s words of encouragement to you... "Don't give up! You will fail. Just start again."
[17:20] How to get started on your own Healthy Free Life journey with our New Year’s Challenge!
Resources mentioned:
Join us for our New Year's 5 Day Healthy Habits Challenge: healthyfreelife.com/challenge
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!
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: www.healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
Movement vs Exercise. Which do you think is more important to your health and weight loss goals?
ANSWER: Movement!
If you want to lose weight, get healthy, decrease your chance of getting diabetes or pre-diabetes, sleep better, or even just feel less stressed throughout your day… You have to get moving!
But maybe you're asking... what is the difference between movement vs exercise? Aren't they the same thing?
Ah, good question!
Movement vs. Exercise:
Join me in this episode of Healthy Free Life Show as I welcome Chris Sequenzia, our resident physical therapist, exercise and movement specialist, and strength coach, to talk about the difference between exercise and movement, and the importance of movement in living a healthy free life. Chris and I discuss how movement impacts your health and wellness and we share examples of movement that you can start incorporating into your daily life.
“Movement is your overall diet versus exercise is more of a supplement and we need to look at it that way.” - Chris Sequenzia
In this episode about Movement vs Exercise, you’ll learn…
[01:02] A big mistake people make on their health journeys: Overly focusing on diet and exercise.
[02:35] What is movement? & How is movement different from exercise?
[08:15] Why movement is important for our metabolism, health, and longevity & How cortisol and insulin are impacted by movement.
[14:49] How to be more mindful of your movement: What’s considered movement vs exercise?
[16:44] Where to find Chris’ movement course and how to participate in our movement challenge.
[17:52] Setting goals for movement: What’s the ideal amount of movement (and steps) you should get each day?
[20:51] Ways to incorporate more movement into your day.
[23:45] What to do if you struggle with movement due to physical limitations or disabilities.
God designed our metabolism around movement! Time to get moving!
Resources mentioned:
Listen to Episode 017: Chris' Journey to Health (Katrina's Husband's Story)
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!
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: www.healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
To renew your mind is no easy task. God tells us in Romans 12:2 "Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will."
If we are not careful, the "patterns of the world" will have us believing lies in no time.
Lies of... I'm not enough. I can't do it. This cookie will help me feel better. One bite won't hurt. I'll start tomorrow.
These lies keep us in a vicious cycle of defeat. Right where the enemy wants us.
We MUST break free.
When it comes to freeing ourselves from the lies we continue to believe, there’s only one way out… We must renew our minds by God's strength through the power of His Word.
But how exactly do you renew your mind?
Join me in this episode as I welcome Christian author, Barb Raveling, to talk about how to renew your mind so you can achieve a healthy free life.
You’ll learn:
- what it means to renew your mind through God’s Word
- why it’s so vitally important for Christians to practice this
- and how to renew the mind on a practical, daily basis.
Renew Your Mind with Guest Barb Raveling
Barb is one of the few Christian authors writing about the mental and spiritual battle that women face as they seek to get healthy or lose weight. She struggled for years to lose weight and overcome emotional eating, but it wasn’t until she used the power of God’s Word to renew her mind, body, and soul. Finally, she experienced freedom for the first time.
“We need to renew our mind, change our thoughts, so we don’t have those thoughts driving us to do the things that we will later regret.” - Barb Raveling
In this episode about how to Renew Your Mind, you’ll learn…
[00:31] About Barb Raveling and her work.
[03:17] One of the biggest obstacles people face on the healthy free life journey.
[04:24] What does it mean to renew the mind?
[06:53] Why is it important for Christians to renew their minds?
[08:32] My experience reading The Renewing of the Mind Project.
[09:53] How to renew the mind: Start a project, practice self-discipline, and what to do when you fail.
[14:33] How Barb created this mind renewal habit in her life. & How she stays motivated.
[17:38] Debunking the top lies that people struggle with on their health journeys.
[33:30] How to connect with Barb and access her resources.
Resources mentioned:
Book: Renewing of the Mind Project, by Barb Raveling
Connect with Barb Raveling:
Barb Raveling is the author of six books, including Freedom from Emotional Eating, Freedom from Procrastination, and I Deserve a Donut (And Other Lies That Make You Eat). She is also the host of the Christian Habits Podcast and the Taste for Truth Podcast where she helps listeners break free from their strongholds, renew their minds, and grow closer to God.
Visit Barb's website: www.barbraveling.com
Check out Barb’s other books: https://amzn.to/3xFQ04v
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
Are you having trouble mindfully eating? Or maybe you don’t know how to start? This episode will solve that. Together, through our senses, presence, and prayer, we will practice mindful eating together!
How to Mindfully Eat
Join me in this episode of Healthy Free Life Show as I walk you through a short but in-depth exercise for mindful eating.
If possible, go grab a yummy snack or a meal and follow along with this interactive, 10-minute mindfulness practice. Step-by-step, you’ll indulge in your food through all your senses and learn how to enjoy your food in a whole new way.
“Mindful eating does not require us to eat something healthy. The requirement is that we are present with our food when we eat, no matter what we eat.”
Add this habit into your life and see how it transforms your eating experiences and your relationship with food.
In this episode about practicing mindful eating, you’ll learn…
[00:31] A recap of what we learned in Episode 033: Mindful Eating, Part 1.
[02:00] How to eat mindfully: A step-by-step 10-minute exercise.
[10:44] How to integrate this practice into your life.
If you find this exercise helpful, share it with a friend and send me a DM about your experience!
Resources mentioned:
Episode 033: Mindful Eating: Why Slowing Down to Eat is So Important
Download your FREE Starter Kit: kit.healthyfreelife.com
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
Are you a mindful eater or a mindless eater? If you’re anything like me, you likely have a busy life and so many things on your to-do list that sometimes, eating can feel like a task to check off the list. Eating mindfully plays a huge role in cultivating a healthy free life, so let’s explore the impact of mindful eating and mindless eating on the mind, body, and soul.
Benefits of Mindful Eating:
Join me in this episode of Healthy Free Life Show as I shed light on the scientific research behind mindless eating, obesity, and weight loss. You’ll also learn how mindful eating benefits the body, helping to prevent weight gain, decrease binge eating and emotional eating, decrease stress, and more!
Plus, I share a simple practice, along with a prayer, you can use to start eating more mindfully during your next meal.
“When you learn to eat mindfully, you’re going to be able to replace those mindless, negative food emotions… with positive food experiences. Then, you are in control and food is no longer controlling you.” - Katrina
In this episode about Mindful Eating, you’ll learn…
[00:39] The difference between mindful eating and mindless eating.
[03:10] What is mindful eating and why is it important for my health?
[04:08] The scientific research mindfulness and eating.
[07:34] What happens in your brain and body when you eat?
[11:42] How to start eating mindfully during your next snack/meal.
- A glorious prayer to say before eating food.
[16:52] What to expect in the next episode, Ep. 34: Mindful Eating Part 2.
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!
Download your FREE Starter Kit: kit.healthyfreelife.com
Resources mentioned:
Episode 034: Mindful Eating: A 10 Minute Exercise to Try (Released Wednesday, Nov 24)
Slow Down Diet by Marc David: https://amzn.to/3HjSdah
Full by Asheritah Ciuciu: https://amzn.to/3FnJkL5
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
Healthy holidays. Is it even possible?
Let’s face it… the holiday season is upon us again! And with the holidays, from Halloween to New Year’s Eve, come lots of indulgent, sugary foods that often leave us lethargic, a little fuller around the middle, and feeling regretful.
I’m here to tell you that this year, the holidays don’t have to be like that for you! You CAN have a healthy holiday!
Experience Healthy Holidays:
So, I bet you’re wondering, how do you stay healthy during the holidays?
Join me in this episode of Healthy Free Life Show as I share simple strategies and mindset shifts you can use to beat temptation and get you through the holiday season without stress eating, weight gain, and digestive issues.
“This plan is going to have solutions for you whether you’re tempted by grandma’s famous homemade pie recipe at your family get together or you’re struggling with a constant barrage of treats all around or you’re wondering what to eat if you’re traveling and on the go… the solutions are here for you.” - Katrina
If you implement these healthy free life tips, you’ll have the capacity to celebrate what the holidays are truly about, thankfulness, and the birth of our Savior!
Listen to the podcast here...
In this episode about Healthy Holidays, you’ll learn…
[02:20] My personal struggle with the holiday season.
STRATEGIES:
[06:03] #1 – DO decide who you want to be and how you want to feel when you wake up on January 1st.
[07:20] #2 – DO drop the rope and release the “should”. Find balance between celebration and relaxation.
[08:42] #3 – DO be mindful of temptation and make plans accordingly, so you’re aware of what’s ahead.
[12:04] #4 – DO practice awareness with your food. Slow down and savor every single bite.
[15:12] #5 – DON'T put yourself on the backburner. Prioritize stress management habits, like sleep and rest.
[18:30] #6 – DO always stay hydrated & Keep healthy, enjoyable snacks around.
[19:42] #7 – DO spend time enjoying other holiday activities that don’t revolve around food.
[20:50] #8 – DON'T focus on your weight during the holidays.
[22:44] #9 – DON'T strive for perfection, strive to eat God’s glorious foods 80-90% of the time.
[24:16] #10 – DON'T believe these harmful lies!
[27:09] #11 – DON'T make, accept, or eat any trigger foods.
[29:55] #12 – DON'T feel guilty for not accepting food or throwing away food.
[32:44] #13 – DO make smaller portions of food to avoid weeks of leftovers.
[34:24] #14 – DON'T shame and condemn yourself. We are not perfect.
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:
Download your FREE Starter Kit: kit.healthyfreelife.com
Episode 014: Drink Water for Weight Loss: Could it be This Simple?
Episode 013: Get Back on Track With These 6 Simple Steps
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
Staying motivated in your weight loss journey can be such a struggle if the number on the scale doesn't go down as much as you hoped. Or worse, it goes up. Amiright?
Join me in this #AskKatrina episode where I answer one of the most frequently asked questions about getting healthy and losing weight.
TODAY'S QUESTION:
Sue: "I recently watched all of the Conquer Your Cravings videos. I was doing really well eating "God's Glorious Foods" until I took the next step of weighing and measuring. I was hoping to have lost weight, but I gained! It COMPLETELY derailed me. I have lost motivation. Does this sound crazy? Please help!"
How to Stay Motivated
In this podcast episode, I share my honest thoughts on what to do when you gain weight or lose motivation during your weight loss journey. I highlight 14 key concepts to keep in mind while pursuing a healthy free life. And most importantly I give you the encouragement and motivation to keep doing the thing.
“We are learning to eat and live God’s way, not man’s, and do it for God’s glory, not ours.”
Listen in to learn examples of non-scale victories that will help you stay motivated, why weight gain isn’t always a negative thing, how to measure fat loss without a scale, and more!
In this episode about How to Stay Motivated, you’ll learn…
[01:53] Today’s Question: How do I get motivated again after losing motivation in my weight loss journey?
[03:26] 1. The Healthy Free Life Way is not a diet.
[04:50] 2. Losing weight and getting healthy is not just about food.
[07:19] 3. This process is a long-term journey, not a quick fix.
[10:10] 4. Weight gain is not always a negative thing.
[12:01] 5. Temple restoration and healing from disease take time.
[17:06] 6. The goal is fat loss, not weight loss. & The problem with fad diets.
[19:33] 7. If you focus on weight as your only measure of success, you will fail.
[21:09] 8. It is okay it ditch the scale on your weight loss journey.
[25:10] 9. TRUST the process, do not give up
- Leave the results to the Lord.
[26:25] 11. If God has called you to it, you’ve got to do it.
- Keep your eyes on Jesus.
[27:50] 13. You are a threat to the enemy.
[28:51] 14. Await the breakthrough.
Remember, your worth is not determined by a number on a scale and we have to celebrate each and every victory, no matter how small.
Resources mentioned:
Download your FREE Starter Kit: kit.healthyfreelife.com
Join the 40 Day Food Revival: healthyfreelife.com/revival
Join the Academy Waitlist: healthyfreelife.com/academy
Episode 001: What Makes Healthy Free Life Different
Episode 003: Katrina's Journey to Health
Read success stories from our community: healthyfreelife.com/reviews
Atomic Habits by James Clear
Have any questions you’d like me to answer? Submit them on my website OR send me an email at katrina@healthyfreelife.com and stay tuned for the next Q&A!
Sometimes you don’t realize how transformational starting a health journey can be until you listen to someone’s true story.
Listen in to this episode of Healthy Free Life Show, as I bring you a story of success by Cindy, a student of the Healthy Free Life Way.
Cindy’s story began with:
- low energy levels
- excess weight
- a diagnosis of pre-diabetes.
BUT God!
With the help of Conquer Your Cravings, the 40 Day Food Revival, and The Academy, she has:
- lowered her A1C
- lost 50 pounds
- feels so much more energetic.
You know what else? Cindy feels closer to God. Now THAT is “success” if you ask me!
“It’s just amazing, the transformation.” - Cindy
Cindy's Story: How'd she do it?
Ditch the sugar!
Life is sweeter when you:
- beat pre-diabetes
- decrease the need for medications
- recharge your vitality
Amiright?
“If I slip, I can always go back… you’ve given me the tools to know what to do.” - Cindy
Restoring our temple and giving God glory in the process only empowers us to keep thriving.
In this episode, you’ll learn…
[00:31] About Cindy.
[02:30] What was her biggest health struggle?
[03:17] How Cindy tried to overcome diabetes and excess weight before The Academy.
[04:19] Cindy’s glorious journey with giving up sweets and conquering her sugar cravings.
[08:07] Results Cindy has seen since practicing the Healthy Free Life Way.
[10:26] What makes Healthy Free Life different than anything she'd tried before?
[12:45] Words of encouragement from Cindy: Take baby steps and don’t beat yourself up if you mess up!
[14:16] Cindy’s favorite part of The Academy.
[14:50] How to get started on your own Healthy Free Life journey.
“I want to continue with this, to treat my body, God’s temple, the way He would want me to treat it.” - Cindy
Resources mentioned:
Join The Academy Waitlist! HERE: academy.healthyfreelife.com
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
Eat and live God's way. Have you ever tried it?
It can be easy to look to the world for solutions on losing weight and getting healthy… but the answer is right in God’s Word. Join me in this episode of Healthy Free Life Show as I share God’s Word with you and offer you a glorious opportunity to conquer your cravings, integrate your spirit and body health, and reach your health goals with confidence.
Eat & Live God's Way
I want you to live abundantly, flourish, and fulfill your God-given purpose. After taking health advice from healthcare, diet, and food industries that value profit over people, wealth over health, enough is enough!
My mission is to help you prioritize your health, so God can be glorified in us and through us.
“Science has proven that God’s dietary guidelines are what is actually best for our human body after all… It is time to learn His plan for your life and health.” - Katrina
It's Time to Conquer Cravings, Lose Weight, Ditch Disease & Find Food Freedom!
You’re invited to join my FREE 2-week live virtual event, Conquer Your Cravings!
Register for Conquer Your Cravings event: www.healthyfreelife.com/cravings
I’ll be sharing the body, mind, spirit plan to finally getting healthy, once and for all.
This could be just the thing you need to jumpstart your journey to a healthy free life!
The Conquer Your Cravings event will provide you with immense support, inspiration, motivation, and knowledge to help you quit sugar, lose weight, eat more of God’s glorious foods, grow in your faith, or any other health goal you have.
In this episode about How to Eat and Live God's Way, you’ll learn…
[00:31] A huge mistake Christian people are making: Looking to the world for health and weight solutions instead of looking to God’s Word.
[01:35] The sad state of health and wellness in America and the Christian community.
[03:10] 3 industries that choose profit over health & How they negatively impact our quality of life.
[6:03] Church rarely talks about health and nutrition & What the Bible says about health, nutrition, and salvation.
[9:36] You’re Invited! Sign up for the Conquer Your Cravings LIVE Virtual Event! Here’s what to expect…
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!
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
Sign up for the Conquer Your Cravings LIVE Virtual Event!
It can feel so hard to break free from sugar. And there's a good reason. Did you know that sugar is just as addictive as cocaine AND it alters your brain chemistry by robbing joy?
You may have the belief that sugar and carb cravings are just mental and emotional… perhaps you think you lack willpower or self-discipline. But the reality is, it’s so much more complex than that. While, yes, there are mental and emotional reasons why we crave certain foods, there are physical and spiritual reasons, too.
How to Stop Sugar Cravings - Part 2
So, why do we crave sugar? Join us in this episode as Chris and I break down the 9 reasons why we crave sugar and processed carbohydrates.
We also share tools and resources that will help you quit your sugar cravings for good.
You will gain insight into how sugar affects your brain, the science behind why sugar is added into so many foods, why dieting can lead to unhealthy cravings, and much more!
“What has happened in our society is that we have mistaken pleasure for joy. We believe that the momentary pleasure we get from food or sugar provides joy… when in fact, it’s the opposite that’s true.” - Katrina In this episode about How to Stop Sugar Cravings (part 2), you’ll learn…[01:14] Conquer Your Cravings, the FREE live virtual event, is back! >> healthyfreelife.com/cravings
[03:09] The Physical reasons why you crave sugar.
[19:18] The Mental reasons why you crave sugar.
[35:21] The Spiritual reason why you crave sugar.
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:
Register for Conquer Your Cravings event: www.healthyfreelife.com/cravings
Episode 027: How to Stop Sugar Cravings – Part 1
Episode 022: How to (finally!) Break Bad Habits
Episode 023: How to Create Healthy Habits that Lasts
Hacking of the American Mind, by Dr. Robert Lustig: https://amzn.to/3ozv78y
Dr. Lustig's teachings on YouTube:
https://youtu.be/EKkUtrL6B18
https://youtu.be/x4sRsb0a30Y
Sugar Coated documentary: https://dai.ly/x7wrhjz
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
Get the {free} Healthy Free Life Starter Kit kit.healthyfreelife.com
Do you wish you could stop sugar cravings? You’re not the only one! Join me in this episode as I shed light on the reality of sugar and its toxic effects on the body, mind, and spirit.
I share a simple strategy that will help you become more mindful of your sugar consumption, begin to cut back on sugar and live a more healthy free life.
You’ll gain insight into the connection between diet and disease, how the US government and food industry have failed in keeping us healthy, and the first step you can take today to kick your sugar cravings to the curb.
“This is a substance we do not need. It’s not required for life… Our ancestors couldn’t get their hands on sugar as we can… What they consumed in one year, we are now consuming in 1-2 weeks.” - Katrina
We are suffering from diseases that our ancestors never did and they’re directly linked to sugar consumption. Your diet is one of the most powerful keys to healing from the diseases and illnesses you’re struggling with or could struggle with in the future. What you eat matters and the choice is in your hands!
In this episode about How to Stop Sugar Cravings (part 1), you’ll learn…
[00:00] Mistakes people make when it comes to sugar.
[01:47] The reality of sugar consumption in the US: Recommended daily limit vs. How much we actually eat.
[04:20] Sugar is directly linked to countless preventable diseases.
[05:20] Where is all this sugar coming from? + Problems with the food industry and dietary guidelines.
[8:36] How sugar affects the body, mind, and soul in the short term and long term.
[15:24] What you can start doing today to conquer your sugar cravings: Start tracking how much sugar you’re eating.
[18:11] Is food preventing you from living a healthy free life? Tune in to part 2!
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:
Episode 028: How to Stop Sugar Cravings - Part 2 (coming Wednesday, October 6th)
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
iTunes | Spotify | Google Podcast | Amazon Music
Join the Academy waitlist:
www.healthyfreelife.com/academy
Doors opening October 25 - 28!
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
Get the {free} Healthy Free Life Starter Kit kit.healthyfreelife.com
Nancy battled sugar cravings, high blood sugar, high cholesterol, pain, and depression for nearly her whole life. Just two years ago, she made a decision that changed EVERYTHING. She decided to begin her journey to a healthy, free life.
Nancy's Story: From bound & burned to healthy & free!
In just a few weeks of starting her journey, she beat her Diet Coke addiction, radically reduced her cravings, and gained back control of her health and well-being.
Nancy has since lost 50 pounds, her depression feels less burdensome, and she now enjoys life with newfound energy and vitality. And guess what? It’s all because she ventured on a Healthy Free Life journey!
Listen in to gain insight into how diet and lifestyle not only affect physical health but mental health, too.
“I’ve always read the verse about ‘God desires to give you life abundant’ and now I’m starting to understand what that means.” - Nancy
You don’t have to take several huge steps at once to see a change in your health and wellness. All it takes is implementing small steps to lead yourself to life-changing results. When you invite God into the process and rely on his strength to support your own, you can finally achieve your health goals and feel renewed in life.
In this episode, you’ll learn…
[00:31] About Nancy and the impacts of her healthy free life journey.
[02:43] Insight into Nancy’s struggle with depression, sugar cravings, and negative self-talk.
[08:10] How she used the Healthy Free Life tools and resources to overcome her health issues.
[11:01] Healthy habits that create lasting change in your health and well-being.
[12:27] A strong spiritual practice can help you reach your goals and improve your quality of life.
[15:23] Results Nancy has seen from changing her habits.
[22:09] How the Healthy Free Life Academy is different than anything Nancy has tried before.
Resources mentioned:
Join The Academy Waitlist! HERE: www.healthyfreelife.com/academy
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
Get the free Healthy Free Life Starter Kit kit.healthyfreelife.com
Truth: We've all made exercise mistakes. Us included. The latest research studies about exercise are showing that what we learned in the '80s and '90s about exercise is wrong. The problem is that most of us still believe what they told us decades ago... and the result is we aren't getting slimmer and healthier. We've gotten fatter and more unhealthy. And frustrated. Am I right?
This doesn't mean we stop exercising. It means we learn and embrace what the latest research on exercise is showing. And then we need to correct our thinking and actions and use exercise to achieve the results we are after.
3 Exercise Mistakes and How to Correct
The proven benefits of exercise go deeper than you think. Join me in this episode of Healthy Free Life Show as I welcome Chris Sequenzia, Physical Therapist (and my husband), to talk about the 3 most common, yet surprising mistakes people make when exercising. Most importantly we talk about how to correct these mistakes.
Chris and I share the scientific research behind the wide range of benefits of physical activity so that you can learn how exercise fits into your healthy, free life.
You’ll gain insight into the glorious truth about:
- your metabolism
- the ideal frequency and duration of physical activity
- the role of stress and hormones in weight gain
- and much more!
“It absolutely is possible to experience results when you use exercise the right way.”
We all make mistakes, that’s how we learn and grow as human beings! With over 70% of US adults overweight and the numbers rising in children, we must correct our exercise mistakes if we are to keep ourselves and our children healthy and happy.
Remember, we are holding your hands through this journey to a healthy, free life!
In this episode about 3 Exercise Mistakes, you’ll learn…
[01:04] About Chris.
[03:17] The evolution of exercise (leotards and leg warmers anyone?) & The reasons why people exercise.
[07:35] Mistake #1: Using exercise to burn calories and speed up the metabolism. (AKA doing the wrong exercises.)
[15:31] How exercise benefits your metabolism.
[19:07] The 80/20 rule for a healthy, sustainable diet.
[19:34] How hormones affect the body & Why muscle is a vital part of longevity and health.
[29:16] Mistake #2: Missing where exercise fits within a healthy lifestyle.
[37:03] Workout recommendations for post-menopausal women. (This is when exercise is MOST important in life!)
[39:27] Mistake #3: Never creating a lasting habit of exercise.
Resources mentioned:
Episode 017: Chris' Journey to Health
Join the Academy waitlist:
www.healthyfreelife.com/academy 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
Get the Healthy Free Life Starter Kit kit.healthyfreelife.com
Would you love natural health remedies for you and your family? Remedies for things such as stress, sleep issues, painful joints, anxious or sad feelings? Essential oils can help!
Did you know that essential oils can even help you in your efforts to lose weight? Amazing!
Join me in this episode of Healthy Free Life Show as I welcome Dr. Eric Zielinski. He specializes in public health research and aromatherapy. He will talk with us about using natural remedies, like essential oils, safely and effectively to boost your health and well-being.
In this episode, Dr. Z breaks down:
- what essential oils are
- the science behind their many benefits
- how you can use them to relieve symptoms of chronic conditions, diseases, and more.
“What I want to propose to people, especially in the body of Christ, what we see in plants, what we see in nature, is God’s gift… for healing.” - Dr. Z
Both Dr. Z and I desire to help Christians restore their temple to a place of health so that you can live abundantly and freely. Join us for this eye-opening discussion and learn how you can start using essential oils in simple, actionable steps!
In this episode about Essential Oils, you’ll learn…
[00:32] My motherhood health journey & How I discovered the power of essential oils.
[04:10] Who is Dr. Z?
[07:22] Dr. Z’s journey with busting the misconceptions and stigmas around essential oils.
[09:03] The science behind the proven benefits of essential oils.
[12:43] Tips for weight loss, allergy relief, and immune health.
[15:26] How essential oils can help aid and relieve minor and major chronic conditions, diseases, and stress.
[31:10] How essential oils can help you lose excess weight, fight food addiction, and maintain blood sugar.
[50:42] Where to start in using essential oils.
Remember, it’s still important to talk to your doctor before making any changes to your healthcare routines.
Resources mentioned:
The Healing Power of Essential Oils by Dr. Z: https://amzn.to/2X2SJqd
The Essential Oils Apothecary by Dr. Z: https://amzn.to/2X5579M
Check out more of Dr. Z’s resources: www.eoapothecary.com
Episode 003: Katrina's Journey to Health
Join my FREE Essential Oils Masterclass:
www.healthyfreelife.com/oils
Connect with Dr. Eric Zielinski:
Dr. Eric Zielinski is the author of the national bestseller The Healing Power of Essential Oils and The Essential Oils Apothecary. Dr. Z has pioneered natural living and biblical health education since 2003. Trained as an aromatherapist, public health researcher, and chiropractor, Dr. Z started NaturalLivingFamily.com in 2014 with his wife. Their goal is to help people learn how to use natural remedies like essential oils safely and effectively. Now visited by more than three million natural health seekers every year, NaturalLivingFamily.com has rapidly become the number one online source for non-branded essential oils education.
Visit his website: www.naturallivingfamily.com
Follow him on Instagram: www.instagram.com/naturallivingfamilyofficial
Subscribe to his YouTube channel: www.youtube.com/user/doctorericz
Connect with me!
Visit my website: www.healthyfreelife.com
Follow me on&
Do you struggle to create healthy habits? Not sure where to start when creating new habits Join me as I explain the most effective way to create healthy habits that last a lifetime.
You’ll learn the 4 laws of habit change, how to use James Clear’s habit formation system and 7 proven habits that will guide you to living a healthy, free life.
With these savvy techniques for creating sustainable, healthy habits, you’ll be on your way to a healthy, free life in no time!
Create Healthy Habits the RIGHT Way!
Reach your goals and foster long-lasting health and happiness by implementing the 4 laws of habit change into your life.
“Perfection is not possible when it comes to forming new habits. No matter how good you are at tracking and sticking to your healthy habits, life will always manage to get in the way at some point, so do not give up when this happens!”
This is why the power of community and prayer is so vital when attempting to create healthy habits… nothing is more powerful than receiving the support, accountability, and encouragement you need through your community and your connection to God.
In this episode, you’ll learn…
[02:08] Reviewing the 4 Phases of The Habit Loop - What is a habit? How do habits form?
[04:38] 7 Habits of a Healthy Free Life
Using James Clear’s Habit Formation System
[07:34] How to Apply the 4 Laws of Habit Change.
[24:03] Don’t aim for perfection, aim to show up consistently.
[26:07] Questions that will help you make your healthy habits stick.
[28:10] Join the Healthy Free Life Academy to create a healthy, free life that lasts!
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:
Atomic Habits by James Clear: https://amzn.to/3Dak3Uf
Ep 022: How to (finally!) Break Bad Habits: healthyfreelife.com/22
Ep 001: What makes HFL Different: healthyfreelife.com/1
Ep 016: Baby Steps: The Secret to a Healthy Lifestyle: healthyfreelife.com/16
Join The Academy Waitlist: healthyfreelife.com/academy
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
Get the Healthy Free Life Starter Kit kit.healthyfreelife.com
Are you the type of person that can’t keep a bag of cookies or chips in the house, for fear that you’ll eat the entire bag in one sitting? What if I told you that you have the power to break that bad habit… Join me in this episode as I explain how to finally break bad habits, especially unhealthy eating habits, that are preventing you from living your healthiest, most vibrant life. You’ll learn what a habit is, the science of how habits are created, why bad habits are so hard to break, and how to identify your triggers.
“The actions that we take each day are simply a response to the habits in your life, both the good and the bad.”
What bad habits would you love to get rid of? Do you eat while you work or while watching TV? Do you love dessert? Do you look to food as a source of comfort or to cure boredom?
Did you know that40-45% of what you do every day is a habit, not a decision. That means if you work to get rid of the habits that no longer serve you and form new habits that do serve you, you’ll be able to reach more of your goals and experience more joy and contentment in life. And remember, give yourself some grace during this journey (because that’s what it is, a journey!).
In this episode, you’ll learn…
[00:44] One of the biggest lies we tell ourselves is…
[03:16] The difference between a habit and a conscious decision.
[03:48] What is a habit?
[05:25] How habits work: 4 Phases of The Habit Loop.
[11:15] How to break bad habits and create new healthy habits.
[17:49] What healthy, rewarding choices can you replace your unhealthy behaviors with?
[19:14] Create a list of healthy, satisfying alternatives! Here are some examples…
[21:50] The power of prayer and scripture in breaking bad habits.
The brain uses cues, cravings, behaviors, and rewards to form habits. Now that you know the formula to break unhealthy habits, tune in next week to learn how to create powerful, healthy habits!
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:
Atomic Habits by James Clear: https://amzn.to/3Dak3Uf
Episode 008: Identity in Christ: 63 I AM Affirmations
Scripture DOWNLOAD: iam.healthyfreelife.com
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
See you next week!
Katrina
There are good carbs and bad carbs. Do you know the difference? It’s time for a carbohydrate revival! Join me in this episode as I break down the scientific research behind carbohydrates. You’ll learn why you shouldn’t be afraid of good carbs if they are the right carbs, how to avoid blood sugar spikes from eating carbohydrates, and the best ways to incorporate healthy carbs into your diet. We will also dive into the history of processed foods and the diseases they are responsible for.
Most importantly, you’ll walk away with actionable steps you can take to move away from a diet filled with processed foods and towards a diet filled with glorious, nourishing whole foods.
“When I grocery shop and look into the carts of my fellow shoppers, I rarely find any real, whole, glorious foods and it truly breaks my heart. God did not design us to eat this way and our bodies were never made to handle this much processed carbs.” - Katrina
Good Carbs Aren’t the Enemy
Carbohydrates give us energy and lots of nutrients when eaten in the right forms and the right amounts! You don’t have to clear out your entire pantry and fill it with every whole grain on the market, but you can make small changes and substitutions to gradually improve your and your family’s health.
Let go of excess weight, ditch disease, and start experiencing the life God has given you with the most energy and vitality you’ve ever had!
In this episode about Good Carbs, Bad Carbs, you’ll learn…
[00:30] Carbohydrates can be healthy or harmful, but how?
[01:33] The 3 different types of carbohydrates.
[02:47] What are whole grains? & The history of whole grains and refinement.
[05:41] The science behind carbs: How does the body use carbohydrates?
[08:52] How the food industry has turned nutrient-dense whole foods into harmful, processed substances.
[12:42] The best way to consume carbohydrates and whole grains.
[16:03] The Carbohydrate Upgrade Path: 5 stages from a processed foods lifestyle to a whole foods lifestyle.
[22:27] How to learn more through the 40 Day Food Revival Program.
Resources mentioned:
Get the Healthy Free Life Starter Kit + The Glorious Foods List: https://kit.healthyfreelife.com
Or dive deeper and Join the 40 Day Food Revival Program
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
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!
Do you want to start eating healthier but your family or spouse just isn’t on board? Do you struggle to get support from your family on lifestyle changes? Join me in this episode of Healthy Free Life as I talk about what to do when your family or spouse doesn’t want to participate in making healthier choices. I’ll share 4 empowering ways to make changes to your diet and lifestyle without buy-in from your family or spouse.
From food shopping and cooking dinner to upgrading your snacks, these sneaky yet powerful health tips will impact your family without anyone knowing, except you and God! Remember, you’re definitely not alone in this endeavor and if God has called you to it, you gotta do it!“If you wait for them to get on board before taking steps to get healthy, you may never end up getting healthy.” - Katrina
In this episode, you’ll learn…
[00:47] One BIG mistake women make when trying to eat healthier.
[01:52] Ways your family may react to your desire to eating healthier.
[03:48] 4 glorious ways to get healthy when your family doesn’t want to get on board.
[10:30] How to deal with trigger foods.
[15:56] The body, mind, spirit approach to getting healthy
The 7 key habits of living a healthy life.
[17:15] The 4 ways [continued].
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:
Atomic Habits by James Clear: https://amzn.to/3fOSS7t
Join the 40 Day Food Revival Program: healthyfreelife.com/revival
Episode 001: What Makes Healthy Free Life Different
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
Can you imagine losing 100 pounds and finally being able to breathe- literally and figuratively? Well, Theresa did just that. She shares her previous struggles, her successes, and how she made The Academy her own.
I feel like I am leading a healthy, free life. I might not be at the end of the journey, but life has been so much better. I can enjoy life. I can just feel free. I feel the burdens have been lifted, not just physical ones, but emotional ones, even, you know, spiritual burdens. There's growth in every area going through this process and sometimes you just have to take a step back and look at the moment you're in and you know, that was its own lesson. - Theresa
In this episode, you’ll learn…
- 00:58 Who Theresa is.
- 01:51 What her biggest struggle was previously.
- 03:03 Things she had tried already.
- 04:32 How she is overcoming her previous challenges.
- 05:54 What successes Theresa has experienced.
- 08:36 What it feels like to be released from burdens.
- 11:05 Theresa’s keys to success.
- 12:44 How baby steps were instrumental to her success.
- 14:39 The essentiality of all 7 habits.
- 16:52 How Theresa has learned to let her habits serve her.
- 18:43 Being flexible as life challenges arise.
Resources mentioned:
Get your FREE Starter Kit here: kit.healthyfreelife.com
Join the 40 Day Food Revival Program
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now. - Katrina
Do you have a good practice of self-care? Or do you think of this season in your life as a time to die to self so that you can serve others? What if I told you that you’re misunderstanding what it means to die to self? I am giving you permission to practice self-care, in fact, I’m calling you to it. It is not selfish. It is essential so that you can be the light of Jesus and love others well.
“Don't you think that it's better to pour out to others from a place of abundance instead of a place of lack?” - Katrina
In this episode, you’ll learn…
- 00:32 Mistake of many Christian women
- 01:05 Importance of understanding body as God’s vessel
- 01:41 My own history of being a caretaker
- 04:35 Placing ourselves on the back burner
- 04:47 Effects of self-neglect
- 06:28 Biblical precedence for self-care
- 08:42 Our primary call as Christians
- 09:08 Serving from a place of abundance
- 10:34 Self-care makes serving others possible
Resources mentioned:
Get your FREE Starter Kit here: kit.healthyfreelife.com
Join the 40 Day Food Revival Program
Episode 003: Katrina's Journey to Health
Episode 016: Baby Step: The Secret to a Healthy Lifestyle
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now. - Katrina
How does a "husky" boy become a master of menopause (a metabolic expert) with a true heart to help others succeed in their health journey? I talk with my husband, Chris, who is our resident physical therapist and strength coach here at Healthy Free Life. He is also a metabolism expert. He does all sorts of things behind the scenes to help support this ministry. I can’t wait for you to get an inside scoop into what made him the man I love so much and the man who has such a heart to help others lose weight, ditch disease, and live healthy and free.
“I think that people need to understand that neither of us has arrived in various areas of our health. And so this is a lifelong journey.” - Katrina
In this episode, I’m talking to Chris all about his journey to health. He...…
02:49 Shopped in the “husky” section as a kid.
03:11 Identifies two roots of his weight issues.
06:47 Lived through high school because of sports.
08:10 Gained 50+ pounds in college.
09:15 Began to have other health issues.
10:08 Became an all or nothing, unhealthy dieter
13:36 Felt like an imposter at work as a physical therapist.
14:08 Became a sickly marathon runner until hitting a wall.
18:10 Did one more extreme diet, and had an epiphany.
19:39 Began to listen to Katrina’s health teachings and make changes personally.
20:41 Decided to scientifically figure out why certain people had stubborn weight.
23:17 Studied to be a master of metabolism.
24:22 Truly confesses his current success and continual journey.
Resources mentioned:
Episode 003: Katrina’s Journey to Health
Connect with me!
Follow me on Instagram:@healthyfreelife
Connect with me on Facebook:@healthyfreelife
Visit my website:www.healthyfreelife.com
Until next week... bye for now. - Katrina
Have you ever considered taking baby steps to reach your healthy lifestyle goals? It’s easy to believe the best way to get from where you are to where you want to be is with a massive jump, but that just isn’t true. In today’s podcast, I’m going to explain how to build a bridge to get across the gap rather than trying to make it in one giant leap.
"The baby-step mantra is like forgiveness from yourself and from God as we are not perfect. Baby steps allow learning. They allow progress and it does not let defeat enter in. " - Anastasia (a student of the Healthy Free Life Way)
In this episode, you’ll learn…
00:31 The lie that massive action is needed
01:45 Building a bridge across the gap of where we are to where we want to be
04:04 A system for creating positive, healthy habits
04:42 What baby steps are
06:45 How God often uses small beginnings with his people
08:24 How to determine a baby step for your desired goal
15:37 Testimonies of students’ successful baby steps
18:28 The baby step approach of the Healthy Free Life Way
Resources mentioned:
Get your FREE Starter Kit here: kit.healthyfreelife.com
Join the 40 Day Food Revival Program
Episode 10: 010: Top 9 Reasons Why Diets Fail
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now. - Katrina
“I can't seem to make it a whole day without slipping up. I wish I had more willpower.”- Linda --- Sound familiar? Do you too wish you had more willpower to reach your goals?
I'm going to teach you what willpower actually is. And most importantly, I want to teach you 3 ways to increase your willpower so that you can have some bonus power to help you to reach those goals for your life.
In this episode, you'll learn...
00:31 Mistakes most people make in thinking about willpower
02:47 What willpower actually is
03:07 How your willpower is depleted
04:24 Top 10 things that deplete your willpower
09:21 The effects of drained willpower
10:11 Habits and willpower
11:14 What can charge your willpower
17:12 Where true power comes from
Resources Mentioned in Episode:
Healthy Free Life Community Facebook Group
Episode 010: Top 9 Reasons Why Diets Fail
Ready to get started with your health journey? >> get the Healthy Free Life Starter Kit HERE
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now.
~Katrina
Today’s episode is all about one of the simplest actions you can take to become healthier and lose weight. And guess what… you can easily do it today. I’m going to be talking about one of the first healthy habits I have ALL my students start with on the Healthy Free Life Way journey. It is incredibly important and often simply overlooked because most people focus on what they are eating, or maybe exercise. But this is incomplete. We must take a full body-mind-spirit approach to health so that we can actually achieve the results we are after - like ditching disease, losing weight, conquering cravings, and getting healthy so that we can live abundantly. We must incorporate all 7 healthy habits into our daily life in order to achieve and maintain a healthy life.
In this episode, you'll discover...
- 01:39 One of the easiest healthy habits- water.
- 02:37 Why you should drink water.
- 03:28 Amazing benefits of drinking pure water.
- 05:13 How much water you should drink.
- 06:01 Determining your unique hydration point.
- 07:14 Baby-stepping your way there.
- 08:38 Your first water drinking goal.
- 10:37 Why morning water?
Links mentioned in this episode:
Episode 001: What Makes Healthy Free Life Different?
40 Day Food Revival
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now.
~Katrina
Fallen off the wagon? Need to get back on track? I'm going to be giving you my simple, six-step plan for getting back on track because listen, we're gonna fall off track. This journey to a healthy, free life is not some magical journey that we take on which we just take one step forward after each last step forward, and then we perfectly get there, without ever falling…
In this episode, you'll learn...
00:53 The reality of steps forward and steps back.
01:00 How making mistakes is part of the process.
02:55 Step number one: pray and repent.
03:24 Step number two: accept grace.
04:17 Step number three: reconnect with your why.
06:06 Step number four: list what was going well before.
07:41 Step number five: pick one thing.
8:25 Step number six: go do the thing.
"We must extend [God's] grace to ourselves that God extended to us. He has forgiven you. Who are we to not extend that grace to ourselves. We must realize that we have to walk in grace, that we can leave it all behind because if we don't accept the grace that God has given us, then we will walk forward in defeat and continue the cycle of making wrong choices." - KatrinaResources Mentioned in Episode:
Episode 002: Invite God Into Your Health Journey
Episode 009: What is Your Why?
Episode 005: How to Get Motivated When You Don't Feel Like It
Ready to get started with your health journey? >> get the Healthy Free Life Starter Kit HERE
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now.
~Katrina
Learn how Jen went from having depression, daily pain, acid reflux, brain fog, and sugar addiction, which led her to a place of extreme isolation and loneliness, to a life of fun with her grandchildren and confidence & freedom to minister to others. She even jumps on the trampoline!
I challenge you to be one of the healthiest people on the planet. God is reflected in our bodies so we need to consider what we are reflecting. Are you reflecting God’s power and beauty and grace? Our bodies don’t belong to us, but Jesus.
In this episode, you'll learn..
01:03 how a healthy body allows us to fulfill the great commission
01:23 the disconnect of the importance of our physical health and body
02:09 how to glorify God with our bodies
02:38 we can look to the Old Testament
07:09 connecting the dots from Old Testament to the New
08:05 your body doesn't even belong to you
08:44 what we are reflecting
11:18 God’s grace and mercy makes the difference
"Let's be the healthiest because listen, our physical health, it matters. I believe a healthy body allows us to fulfill the great commission and be the healthy hands and feet of Jesus as we serve those around us. Our physical bodies, it's the vessel that God uses to complete his work here on earth." - Katrina
Links mentioned in this episode:
Episode 3: Katrina's Journey to Health
Ready to get started? >> get the Healthy Free Life Starter Kit HERE
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now.
~Katrina
Have you ever succeeded at a diet plan? WAIT! Before you answer that, what is your definition of dieting success? That you lost X amount of weight in X days? Did it last? Longer than a year? Were you able to sustain it 5 years later?
After working with thousands of students through our programs, along with our own personal experience of rollercoaster dieting, and extensive advanced training in metabolism, we've discovered how to create real, lasting weight loss. Without deprivation or defeat! We've discovered many reasons why dieters fail at dieting and want to share the top 9 reasons with you today.
Chris Sequenzia is our special guest in this episode. He is not only my husband and ministry partner, he is our Healthy Free Life resident physical therapist, strength coach, metabolic expert and creates all of our exercise videos for our programs. I can't wait for you to meet him. He will be on many future episodes!
In this episode, you’ll learn that diets fail because dieters often...
-
Don't invite God into the journey.
-
Haven't changed relationship with food.
-
Focus more on losing weight than creating the healthy lifestyle that leads to weight loss.
*“In the long-run, the people who succeed are the ones who want to live the lifestyle that precedes the results.
Stop asking, “What results do I want to have?”
Start asking, “What lifestyle do I want to live?”
It's common to want results. It's rare to want the lifestyle.”
-James Clear, Atomic Habits*
4. An all-or-nothing mentality or thinking perfection is required.
-
Believing one diet fits all.
-
Thinking eat less, exercise more is the right approach.
-
Taking a calorie-only approach to weight loss or believing a calorie is a calorie.
-
Some are metabolically unhealthy and resistant to weight loss.
-
Focused too heavily on diet and exercise and ignore the other healthy habits that are even more important to the metabolism, like worship, rest, hydrating, sleeping well and moving throughout the day.
And most importantly, you'll learn what to do instead.
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 Thursday to learn how!
Links mentioned in this episode:Join the 40 Day Food Revival >> HERE <<
Waitlist for the Metabolic Reboot group coaching program
Episode 1: What Makes Healthy Free Life Different
Episode 3: Katrina's Journey to Health
Episode 4: How to Eat God's Way Using Glorious Foods
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now.
~Katrina
We are diving deep into the “Why” of getting healthy. We must know our “Why” so we can overcome challenges and live for God, ourselves, and others.
Listen now to learn...
00:34 The power of knowing your why
1:00 Why does getting healthy even matter to you?
2:28 Why you have to have a bigger why than, "I want to lose weight”
2:35 How to go deeper into your “Why”
4:48 What we all REALLY want
6:53 How we can't just get healthy for us, but also for God
7:43 How we have gotten things a little backward
9:16 How we can’t be God’s light if we are covered with baskets
"This is why getting healthy matters. It's not about the weight loss. It is not about the energy. It's about what a slim, healthy body and more energy and disease-free- it's about what all of these things give us and allows us to do in our life. Just imagine, what would life look like and be like, when you are healthy and free? Have you thought about that?" - Katrina
**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 Thursday to learn how!
Resources mentioned:**
Download the Healthy Free Life Way Starter Kit HERE: kit.healthyfreelife.com
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now.
~Katrina
We as believers must reclaim the truth of our identity in Christ. It is vitally important that our identity lines up with our goals for your life and health in order to help us actually achieve our goals. But then the next question is… what is my identity?
This is a very special interactive edition of the healthy, free life show.It's all about the truth of who you are! You'll hear "I am..." statements in four categories. It's because of who Christ is and what he did on the cross for you, that you are enough. You are enough because Christ is enough. And when we believe in him, we are given the gift of his identity**.
Listen now to see how…**
00:40 We as believers must reclaim the truth of our identity in Christ
01:10 When you know and embrace who we are in Christ, you can then become the person that God made you to be
01:53 When we believe the lies of the enemy, we operate and behave in ways so that we self fulfill the prophecy and continuously are never enough
04:29 Truths for when you forget who you are, whose you are and what you've been given
06:05 Truths when you are feeling lonely, unloved or insecure
07:27 Truths when you are faced with temptation
08:42 Truths when you are feeling guilt and condemnation
"The reality is you are not enough. This is why we needed a savior. It's because of who Christ is and what he did on the cross for you, that you are enough. You are enough because Christ is enough. And when we believe in him, we are given the gift of his identity." - Katrina
**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 Thursday to learn how!
Resources mentioned:**
Download the I AM Statements HERE: iam.healthyfreelife.com
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now.
~Katrina
I can't wait for you to listen to Amy's story. You'll hear how she went from being addicted to sugar, sluggish, and overweight, to living her abundant life with plenty of physical work on her farm, an enriching Bible reading habit, and wearing clothes that had previously been “locked away” in her closet.
You'll hear how Amy followed my step-by-baby step process of listening to her body, learning the whys and what fors, making small changes that became habits, and seeing true improvements that have permanently and wonderfully altered her life.
Listen now to see how Amy…
- overcome cravings
- lost 35 pounds (aka… reached her goal weight!)
- is now the size she was in high school
- feels better
- has more energy
- healthiest she’s ever been
- is walking with God daily
In this episode, you'll be encouraged and inspired to commit to your own restoration project and begin your healthy, free life journey.
"Healthy free life is a lifestyle change, not a diet. I've gained a healthy perspective as I've journeyed through this process. And most importantly, that I've been encouraged in my daily walk with God. I've been reminded to take that time each day with Him and start my day off. I'm excited for other people to get to experience it too.”
- Amy
In this episode, you’ll learn…
00:40 Amy was once addicted to sugar but made a decision that something had to change. And she started on the path to a healthy, free life.
01:54 A little about Amy's life.
02:47 Amy's main struggles and what she had tried in the past.
05:02 About habits and how unless we have changed our baseline why, or we've changed our habits, we're likely to go back to who we were and what we used to do because we didn't really change our habits in the process.
05:50 What small habits Amy changed in order to see huge differences.
07:22 Stages of the Healthy Free Life Way.
09:33 How Healthy Free Life was different than anything Amy had ever tried before.
12:25 We have spent decades of our life abusing our temples and not really caring for them the way that we should have. And so this is not a quick fix to change.
12:54 About the time frame for Amy's healing journey.
17:02 How Amy’s doing now.
**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 Thursday to learn how!
Resources mentioned:**
Get your FREE Starter Kit: kit.healthyfreelife.com
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now.
~Katrina
Have you given up hope that you'll ever reach your goals? It's time to stop setting goals for your life and your health. In this episode, I'm going to share what to do instead of goal setting, because focusing on your goals is one of the worst things to do. In fact, if you focus only on your goals, you may never achieve them. Listen in as I explain just how to become the kind of person you want to be and how to create a system that gets you there one baby step at a time.
In this episode, you’ll learn…
00:35 Why it's important to stop setting goals for your life and your health.
02:01 A little bit of my backstory…
04:30 "If you're having trouble changing your habits and reaching your goals, the problem isn't you. The problem is your system.”- James Clear
05:15 Identify the faulty systems.
06:52 Our daily health habits matter.
08:59 Focus on your identity, not the result, not the outcome. We must focus on our identity.
15:19 Second reason why we fail is that oftentimes we are so focused on the goal instead of being focused on the habits that we need in order to reach our goal.
19:10 Well, we gotta first determine one habit that casts a vote for becoming the type of person we want to become.
20:06 I want you to take baby steps. What we need instead is a step-by-step system that's going to create positive, healthy habits that will help us to reach our goals and our dreams.
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 your FREE Starter Kit: kit.healthyfreelife.com
Atomic Habits, by James Clear > https://amzn.to/3b4pac1
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now. - Katrina
“I just have no MOTIVATION. I don’t have motivation to eat healthy. I don’t have motivation to work out. I just don’t want to do it.” Have you ever heard yourself saying this?
In this episode, I talk about how motivation is something we create and that we have to take action in order to create motivation.
I explain why we can’t just wait for motivation, especially if we’re living with stress because trying to muster up motivation does not work.
“There is no mustering of motivation ever.” -Katrina
In this episode, you’ll learn…
00:30 A big mistake that most people make is that they wait for motivation before trying to get healthy.
01:52 Trying to muster up motivation does not work.
02:11 We gotta take action, even if there’s no motivation.
03:27 When your brain is triggered by stress, whether it's from internal stress or external stress, you’re going to want to seek pleasure.
05:58 The problem is that if we wait too long, we will be waiting forever and we will never do what we really intended to do.
06:29 You must take action, despite lack of motivation.
08:38 First, we need to invite God into your health journey and ask for his strength.
09:45 The second key ingredient for taking action is that you really need to understand why you’re even going to bother taking that first step to begin with.
13:14 And third, we take small baby steps.
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 Thursday to learn how!
Resources mentioned in this episode:
Get your FREE “What is your Why?” Worksheet in the Healthy Free Life Starter Kit
Episode 002: Invite God Into Your Health Journey
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now. - Katrina
Do you fear giving up your favorite foods in order to be healthy and lose weight? Fear not! Join me in this episode of Healthy Free Life Show as I break down what God’s glorious foods are and how to successfully integrate them into your life so that you can start achieving your health goals this year. I explain how to eat foods the way God designed, as part of Stage 1 of the Healthy Free Life Way.
Food is part of scripture, so let us trust in God and fall back in love with His glorious foods!
“God’s glorious foods can be defined as food from God’s creation, according to His instruction, eaten as close to its original state as possible.” - Katrina
In this episode, you’ll learn…
00:30 Why God’s glorious foods are important.
01:04 How to change the way you view your relationship with food.
02:10 What the Bible teaches us to eat and not to eat.
05:06 God’s glorious foods: What are they? + Get your FREE list of glorious foods!
06:01 Integrating scientific research with God’s glorious foods.
08:31 How to successfully incorporate God’s glorious foods into your diet.
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 your FREE Starter Kit: healthyfreelife.com/4 or visit: kit.healthyfreelife.com
Join the 40 Day Food Revival Program
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now. - Katrina
I know what it’s like to struggle with weight and not be able to fulfill your God-given purpose. Join me in this episode of Healthy Free Life Show as I shed light on my health journey and how I brought restoration to my temple through God’s glorious foods. I share what led me to understand the power of food, to chase freedom instead of vanity, and to experience real results, like less acne and more energy. Learn how I radically transformed my life and experienced lasting healing, along with how God’s vision for me inspired me to become a Certified Integrative Nutrition Health Coach, enabling me to share this life-changing knowledge with you.
You have the power to break free from the burdens that are holding you back from living a healthy, abundant life. I did, now it’s your turn!
“I want you to trust the process. I want you to trust that if God has led you here, that if He has led you on the journey to restoring your health and you are taking faithful step after faithful step, I want you to know that at a cellular level, you are beginning to bring health and vitality to each and every one of your cells.” - Katrina
In this episode, you’ll learn…
00:30 My story: Struggling with weight, allergies, mental health, and eating habits.
03:21 The power of inviting God into your health journey.
04:31 The book that changed my life.
05:41 The reality of what it takes to restore health and vitality.
06:25 How my step-by-step plan will help you navigate your health journey and see results.
06:46 Trust the process and trust in Him!
07:44 How and why to look for holistic results in your health journey.
08:29 My results: Freedom!
09:05 God’s vision for me + What I learned from attending the Institute for Integrative Nutrition (IIN)
11:10 Get your FREE Starter Kit now!
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 your FREE Starter Kit: healthyfreelife.com/3 or visit kit.healthyfreelife.com
The Superfoods Rx Diet by Steven G. Pratt M.D. and Kathy Matthews: https://amzn.to/3xg4SWL
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now. - Katrina
Discover the RIGHT way to start your health or weight loss journey that leads to results and lasting success. Hint… It’s all about God. The goal of this episode is to break that cycle of diets, deprivation and defeat so you can go from being burdened and bound to a healthy, free LIFEr.
Many of us tend to look to the diet and exercise world for help and end up stuck in a cycle that never leads to lasting success. As the gospel of Matthew says, seek God first! And yes, that also applies to your health journey!
We often consider God in all other areas of our lives but not when it comes to food or our weight. It’s time to change that.
/// Download the Healthy Free Life Prayer here >> kit.healthyfreelife.com
In this episode, you’ll learn…
(0:43) Most people turn to diet or exercise world for help, which doesn’t necessarily help
(1:40) The body-mind-spirit approach is what makes this approach different
(2:05) Everything flows from seeking God first
(5:26) God created and cares about you and the food you eat
(7:23) Pray, repent, commit the journey to Him, and ask for His strength
(9:04) Partner with God daily
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 your FREE Starter Kit: kit.healthyfreelife.com
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now. - Katrina
Does dieting keep failing you, time and time again? In this episode of the Healthy Free Life Show, I bust the myths around diet culture and invite you to explore my Body, Mind, Spirit framework to health and wellness. This holistic approach to a healthy lifestyle is effective and sustainable, so I want to teach you how to use it to reach your health and wellness goals!
“A healthy body can only be built on a healthy mind and a healthy spirit.” - Katrina
In this episode, you’ll learn…
00:30 Dieting has failed us… it doesn’t work!
02:05 The Body, Mind, Spirit approach to health.
04:59 Diet and exercise have the least impact on your ability to lose weight and to get healthy!
05:55 The goals and intentions of the Healthy Free Life Show.
06:36 The importance of spiritual health.
07:33 How mental health impacts your relationship to food, stress, and self-love.
08:53 Physical health comes from honoring food, exercise, sleep, and rest.
09:50 Achieving a Healthy Free Life is achievable! + What to expect in the next episode.
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!
Get your FREE Healthy Free Life Way Starter Kit >> kit.healthyfreelife.com
Connect with me!
Follow me on Instagram: @healthyfreelife
Connect with me on Facebook: @healthyfreelife
Visit my website: www.healthyfreelife.com
Until next week... bye for now. - Katrina
This is the Healthy Free Life Show. where you’re gonna learn a new way to eat and live healthy, for the Glory of God.
I’m your health coach, Katrina Sequenzia, and I’m on a mission to help Christians get healthy, ditch disease, lose weight and find food freedom.
So if you’re ready to get healthy and free so you can live that abundant life you’ve been promised, then let’s do the thing!