Healthy Free Life Show

Latest Episodes:

042: Metabolism: What Is It and How It Works Nov 09, 2022

Show notes

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

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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!
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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!

041: Detox From Stress with the Habit of Rest Nov 02, 2022

Show notes

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!

040: Peggy's Story: Her 40 Day Food Revival Experience Jan 13, 2022

Show notes

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

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

039: The LIFEr Creed Jan 06, 2022

Show notes

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

038: The 7 Habits of a Healthy Free Life Dec 29, 2021

Show notes

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

Follow me on Instagram: www.instagram.com/healthyfreelife

Connect with me on Facebook: www.facebook.com/healthyfreelife

037: Julie's Story: How She Stopped Dieting and Lost 70 Pounds Dec 15, 2021

Show notes

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

036: Why Movement is More Important Than Exercise Dec 08, 2021

Show notes

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

035: Renew Your Mind with Guest Barb Raveling Dec 01, 2021

Show notes

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

034: Mindful Eating: A 10-Minute Exercise Nov 24, 2021

Show notes

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

033: Mindful Eating: Why Slowing Down to Eat is So Important Nov 17, 2021

Show notes

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