Healthy Free Life Show

Latest Episodes:

032: Healthy Holidays: How to Stay on Track and Avoid Weight Gain Nov 11, 2021

Show notes

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

031: How to Stay Motivated in Your Weight Loss Journey (especially when you've gained weight) Nov 03, 2021

Show notes

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

10. Leave the results to the Lord.

[26:25] 11. If God has called you to it, you’ve got to do it.

12. 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!

030: Cindy's Story: How She Ditched Sugar and Disease (+ lost 50 pounds!) Oct 20, 2021

Show notes

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

029: Eat and Live God's Way, Not Man's Oct 13, 2021

Show notes

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!

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

028: How to Stop Sugar Cravings - Part 2 Oct 06, 2021

Show notes

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:

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

027: How to Stop Sugar Cravings - Part 1 Sep 29, 2021

Show notes

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)

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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

026: Nancy's Story: How She Conquered Cravings, Disease, and Depression (+ lost 50 pounds!) Sep 22, 2021

Show notes

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

025: 3 Exercise Mistakes to Avoid Sep 15, 2021

Show notes

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

024: The Healing Power of Essential Oils with Dr. Eric Zielinski Sep 08, 2021

Show notes

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&

023: How to Create Healthy Habits that Last Sep 01, 2021

Show notes

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