Christianity
**Healthy Free Life Show**

“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

Latest Episodes:

052: Perfection Not Required: Embracing the 80/20 Rule Feb 22, 2023

Show notes

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

051: Morning Routine: My Morning 7 Feb 15, 2023

Show notes

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

050: Deb's Story: At 70, Proves It's Never Too Late Feb 08, 2023

Show notes

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

049: Why Your Body Fights Weight Loss [The Law of Metabolic Compensation] Feb 02, 2023

Show notes

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

048: Your 7 Health Goals for 2023 Dec 28, 2022

Show notes

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

047: Beth's Story: How She Found Joy in Life Instead of Food (+ lost 20 pounds!) Dec 14, 2022

Show notes

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

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!

046: Dieting and Metabolism (+ the Right Way to Lose Weight) Dec 07, 2022

Show notes

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!

[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!

045: Making Your Health a Priority Nov 30, 2022

Show notes

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

044: 7 Tips for a Happy, Healthy Thanksgiving (or Any Holiday Meal!) Nov 22, 2022

Show notes

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!

043: Karen's Story: From Exhausted to Energized (+ Lost Weight Despite Hypothyroid) Nov 16, 2022

Show notes

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!

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