Made To Thrive

- Order Gabby's new book "Self Help"

Order my new book

The 4-Step Check-In: Your Daily Practice for Inner Peace (with Gabby Bernstein) Jan 08, 2025

Do you sometimes keep doing the exact behaviors you swore you wouldn't do? What if these aren't character flaws, but actually parts of you trying their best to keep you safe?

For decades, my friend Gabby Bernstein has been diving deep into transformative practices then sharing her wisdom with the world. Now she's turned her passion to Internal Family Systems (IFS), a powerful framework that helps us understand these different parts of ourselves – our managers, firefighters, and exiles – that show up in our daily lives.

During this candid conversation, we dive into how understanding and befriending these different aspects of ourselves can transform our daily lives. I share my own experiences with these concepts while writing my latest book, especially when confronting parts of myself stuck in grief and anger. The shift happened when I stopped trying to push these difficult emotions away and instead learned to approach them with curiosity and compassion.

We dive deep into practical tools for emotional regulation, exploring how to move from force into flow through a revolutionary four-step check-in process. This episode is perfect for anyone ready to stop fighting themselves and start understanding why we do what we do. Whether you're dealing with anxiety, physical tension, or patterns you can't seem to break, this conversation offers a fresh perspective on what it means to truly heal through simply opening up to yourself more.

WE DISCUSS

(02:16): What inspired Gabby to write "Self-Help" and her personal journey with IFS

(05:17): Understanding our inner parts and how they protect us

(11:16): The connection between rage, shame, and self-compassion

(19:17): The four-step check-in process for emotional regulation

(35:19): A fresh perspective on anxiety and how to work with it

(40:12): The mind-body connection and working with physical pain

(45:05): What it means to truly thrive and be the CEO of your health

CONNECT WITH GABBY

- Tickets for Gabby's Change Your Life tour

- Instagram: @gabbybernstein

CONNECT WITH KRIS

Take my health quiz! Find out your wellness archetype

Get your FREE Wellness Tracker

Order my new book

New Year, Clear Vision: Setting Yourself Up for Success in 2025 Jan 01, 2025

Happy New Year! Ok, let's talk about those resolutions — you know, our well-intentioned promises we make while riding the champagne-and-optimism high of January 1st. We've all been there, and if you're anything like I used to be, you've watched those lofty goals fade faster than your holiday decorations come down.

But here's the thing: I'm not here to add to your already-full plate or make you feel guilty about your past follow-through face-plants. Instead, I'm sharing a revolutionary approach I call "less but best" that actually works. In this episode, I'll show you how focusing on one meaningful change (like my commitment to strength training) can transform multiple areas of your life, big or small. You'll discover how to release the pressure of maintaining multiple goals, gain crystal-clear clarity on what truly matters, and create sustainable change without burning out. Plus, I'll teach you how to distinguish between toxic positivity and authentic optimism (spoiler alert: you don't need to be cheerful 24/7!), and show you how to master the art of intentional energy management. Whether you're feeling charged up or a bit weary, this episode will help you honor your natural rhythms while pursuing goals that light you up from the inside out. Get ready to ditch the overwhelming resolution lists and embrace a more powerful way to create lasting change so you can thrive in '25.

Want to go deeper? Check out coaching like this in my Inner Circle Wellness community!

TOPICS:

(00:00): The fresh-start energy of January and why we need to pause before diving in

(03:15): Understanding the connection between thoughts, feelings, and energy

(06:30): Why toxic positivity isn't the answer

(09:45): The "less but best" approach to goal-setting and why it works

(12:30): My personal focus for 2025 and the power of the domino effect

(15:20): How to choose your one transformative goal for the year

(18:45): Creating space versus adding more to your life

CONNECT WITH KRIS

End of Year Ritual: Finish 2024 Strong Dec 25, 2024

My friend, if 2024 stretched you in ways you never expected — if it asked you to realign your priorities, challenge your assumptions, or simply survive with grace — know that you're not alone. In this special episode, I'm sharing my personal end-of-year ritual that's helped me and thousands of others process difficult transitions and find meaning in the midst of change.

Between the holiday hustle and mounting pressure to plan for 2025, I know this season can feel overwhelming. That's why I've created a simple four-part ceremony that will help reduce that end-of-year anxiety and give you a clearer perspective on your personal growth. Think of it as your permission slip to slow down and celebrate how far you've come, tootsie! Through practices of remembrance, gratitude, celebration, and closure, you'll develop a stronger sense of self-awareness and actually rewire your brain for positivity. No pressure, no complicated steps — just a loving framework to help you close out 2024 in a way that reduces burnout, builds resilience, and sets you up for a more intentional 2025. Because here's the truth: when you take time to honor your journey, you don't just get clarity on where you've been — you create a powerful foundation for where you're going.

Want to go deeper? Check out coaching like this in my Inner Circle Wellness community!

TOPICS:

(03:15): The power of pausing before planning — why reflection matters

(07:30): Remembrance: How to review your year with fresh eyes

(12:45): Gratitude: A simple morning practice to shift your perspective

(16:20): Celebration: Creating your "Victories List" and honoring your achievements

(20:15): Closure: Writing your goodbye letter to 2024

CONNECT WITH KRIS

- Website: TheSleepDoctor.com

3 Mistakes That Destroy Your Sleep, Energy & Focus (with Dr. Breus, The Sleep Doctor) Dec 18, 2024

Ever feel like those trendy wellness hacks aren't giving you the results you want? That's probably because you're overlooking some far more basic – and powerful – fundamentals in your daily life that when done right, can unlock the key to sorting out nearly every other area of your life. That's right: sleeping, drinking water, and breathing. Sounds too simple, right?

Today I'm diving deep into these fundamentals with Dr. Michael Breus, known worldwide as The Sleep Doctor. He's here to reveal how these three basic behaviors can revolutionize your health – and why so many of us are doing them wrong without even knowing it. If you're feeling overwhelmed by the latest wellness trends, exhausted from chasing the next big thing, or just plain tired of being tired, this conversation is your wake-up call. Whether you're dealing with fatigue, stress, brain fog, or just feeling stuck in your wellness journey, Dr. Breus shares practical, easy-to-implement strategies that will change how you think about health. From understanding your sleep chronotype to learning the proper way to hydrate and breathe, we're getting back to basics in the most powerful way.

WE DISCUSS

(00:01:35): Why wellness has gotten too complicated and how to simplify it

(00:13:45): Understanding your sleep chronotype (Lion, Bear, Wolf, or Dolphin)

(00:24:08): How to enjoy alcohol without destroying your sleep

(00:29:34): The "Power Down Hour" technique for better sleep

(00:31:40): Proper hydration techniques

(00:40:36): The science of breathing and anxiety reduction

(00:49:19): Understanding sleep apnea and treatment options

CONNECT WITH DR. BREUS

- Take the Chrono Quiz

- Sleep, Drink, Breathe by Dr. Michael Breus

CONNECT WITH KRIS

The Astrology Advantage book

Hidden Strengths Revealed: Are You an Innovator, Authority or Maven? (with Ophi of The AstroTwins) Dec 04, 2024

Ready for a fresh take on your horoscope that actually feels "left brain" logical? In this episode, I sit down with astrologer and author Ophi Edut to explore her revolutionary I AM system that blends traditional astrology with modern personality typing. Whether you're a skeptic or a believer, you'll love how this approach helps you understand your natural strengths and weaknesses so you can live more in alignment with your true self. We dive deep into the three core archetypes – Innovator, Authority, and Maven – and discuss how knowing your type can help you navigate relationships, career decisions, and personal growth. Plus, Ophi shares fascinating insights about what 2025 holds for each type and how we can all better handle the rapid changes happening in our world.

WE DISCUSS

(00:02:39): Introduction to the I AM system and how it differs from traditional astrology

(00:03:18): Deep dive into the three types: Innovator, Authority, and Maven

(00:06:48): Understanding the strengths and potential growth areas of each type

(00:16:54): How to use the I AM system for goal-setting and planning for 2025

(00:23:19): Dealing with decision fatigue and major life transitions

(00:29:56): Addressing skepticism about astrology and personality typing

(00:36:44): Using the system to improve relationships and communication

CONNECT WITH OPHI

astrostyle.com

The I*AM Archetype Quiz

2025 Horoscope Planners

CONNECT WITH KRIS

The 6-Minute Holiday Reset That Changes Everything Nov 27, 2024

It's Thanksgiving week, which means there's a good chance you're thinking about everything else besides giving OR thanks. Stressing about the army of guests swarming your house, or aggravated by horrendous holiday shopping and travel. Let's be real, it can be a glass-half empty kind of week (or make that a glass completely empty, thanks to your crazy cousin's political rants across the table). Well, in this episode I want to get us back to a glass runneth over mentality, so I'm sharing a short gratitude meditation that will help you press reset and get grounded in all that's good in the world. And here's the beautiful thing about gratitude — it's like a muscle we can strengthen, even (or especially) when life feels turbulent. Think of it as your internal holiday survival kit. And guess what? Not only is gratitude contagious, the more you practice it, the more you have to be grateful for. That's right, your abundance multiplies. This practice will help you move beyond surface-level thankfulness into deeper appreciation — the kind that can transform our entire experience of these holidays or any season.

CONNECT WITH KRIS

Rebecca's book, "Your Soul Had a Dream, Your Life Is It"

Return to the Sacred: Exploring Soul & Spirit with Rebecca Campbell Nov 13, 2024

We could all use a spiritual reboot these days. But how do we reconnect with the divine in our everyday lives when we're out of practice? In this episode I'm joined by the bestselling author, poet, and mystic Rebecca Campbell to demystify the mystical. The good news: there's no "right" way and everyone's journey is unique. Rebecca explains how to navigate the stages of the spiritual journey, from the ascent to the descent, and also breaks down the distinction between spirit and soul. She shares her profound journey through mystical experiences, motherhood, and ancestral healing, offering practical wisdom and simple tips for anyone feeling disconnected from their spiritual center or struggling to balance their soul's calling with modern life's demands. Whether you're newly touched by spirituality or deep into your journey, this episode offers both comfort and guidance for staying true to your divine heart while navigating life's complexities.

WE DISCUSS

(01:08): The inspiration behind her book, "Your Soul Had a Dream Your Life Is It"

(03:12): Understanding the fundamental difference between spirit and soul

(06:56): The stages of spiritual awakening - from ascent to descent

(13:04): Mystical experiences and healing the mother line

(23:27): The mystical heart and maintaining sacred connection

(25:33): Navigating the tension between mystic and machine

(33:13): Ways to start or deepen your spiritual practice

CONNECT WITH REBECCA

Rebecca on Instagram

CONNECT WITH KRIS

Meggan's book "How to Stop Breaking Your Own Heart"

How to Stop Breaking Your Own Heart (with Meggan Roxanne) Nov 06, 2024

In a world that seems increasingly divided, what if our deepest hopes, fears, and struggles are actually what unite us? Today's guest has a unique window into the human heart – Meggan Roxanne, founder of The Good Quote, touches millions of lives through her social media inspirational posts. What she's discovered through a decade of connecting with people worldwide is profound: beneath our surface differences, we're all searching for the same things – love, belonging, healing, and the courage to be ourselves.

In this soul-stirring conversation, Meggan shares what she's learned from creating a sanctuary of connection online. Through her work and her new book "How to Stop Breaking Your Own Heart," she reveals the patterns that emerge for people about family trauma, fear, self-love, and friendship. Whether you're struggling with grief, wrestling with vulnerability, or trying to find your way back to yourself, this episode reminds us that we're far more alike than we are different. It's a powerful reminder that in a world that tries to divide us, our shared human experience is what truly connects us.

WE DISCUSS

(05:30): The universal patterns Meggan sees in her community: family trauma, fear, self-love, and friendship

(08:38): Building a healthy relationship with fear and transforming it into power

(10:42): The courage to be vulnerable and how it transforms relationships

(16:05): What it means to stop breaking your own heart

(20:39): The connection between abandonment and self-worth

(27:24): How loss teaches us about love and living fully

CONNECT WITH MEGGAN

The Good Quote on Instagram

CONNECT WITH KRIS

Mindy's book "Eat Like a Girl"

Menopause Survival Guide: What You Need to Know to Thrive (with Tamsen Fadal) Oct 30, 2024

Your Mom didn't talk about it; your Grandma didn't either. But now, as the number of women going through perimenopause and menopause reaches one billion worldwide, it's time to bring the conversation out of the shadows for some fun in the sun. And that's exactly what today's guest is so passionate about. Tamsen Fadal is an Emmy Award-winning journalist and author who turned her own struggles with menopause into a major movement to empower women to live more fully and informed in these too-often overlooked phases of life. Her new documentary, "The M Factor," is being seen in screening parties all over the world and even included in medical curriculum. In this wide-ranging and rollicking conversation we cover how to recognize symptoms, start preparing yourself early, what's going on with hormones, lifestyle habits, how to thrive at work, and yes––how to thrive in the bedroom––when you're supposed to be out to pasture! Tamsen is so funny and down-to-earth, you're gonna' walk away totally inspired to live the middle and later years you deserve.

WE DISCUSS:

(06:43): The misconceptions and myths surrounding menopause

(12:05): When to start preparing for menopause and the importance of early education

(28:54): The impact of menopause symptoms on confidence and workplace performance

(35:46): Reclaiming a healthy sex life after menopause

(39:18): Overcoming "Someday Syndrome" and living boldly in midlife

5 ways to Balance Hormones, Burn Fat & Boost Energy (with Dr. Mindy Pelz) Oct 23, 2024

If your best efforts at healthy living still aren't getting the results you want, this episode will set you on the right track. Dr. Mindy Pelz, author of the huge bestseller "Fast Like a Girl" is here to explain her 5 fundamentals for eating in sync with your hormones for improved energy, mental clarity, better digestion, reduced cravings, and yes, weight loss.

We dive into the wild world of hormones and cycles, and their close connection with food and mood. Confused about carbs and fat? Mindy breaks it all down––when they're good, when they're bad––and which ones. She teaches us how calorie counting is so yesterday and why blood sugar is the "new black." And here's a quiz: what drives your cravings? (a) your brain, (b) your gut. Well, you have to listen to the episode to find out! Mindy is a ball of energy––it's obvious why we became pals, and why so many others have benefited from her passionate and fun way of making complex concepts digestible (pun intended!). This episode is your owners manual for the tune-up you've been waiting for.

WE DISCUSS:

-(04:17): Understanding the rhythmic nature of women's hormonal cycles

-(07:14): The two types of metabolism

-(15:31): Balancing low-carb and high-carb approaches for hormonal health

-(19:20): The five foundational principles of the "Eat Like a Girl" philosophy

-(37:46): Changing women's dysfunctional relationship with food

CONNECT WITH MINDY

Mindy's website

CONNECT WITH KRIS

Terri's book, "Too Much: A Guide to Breaking the Cycle of High-Functioning Codependency"

Healthy Boundaries for People-Pleasers and Recovering Control Freaks (with Terri Cole) Oct 16, 2024

Are you the person trying to fix everything for everybody all the time? Even with the best intentions, your meddling could be costing you and your relationships more than you realize. I couldn't think of a better guest to unpack this with me than my old friend Terri Cole. I've sought her advice for years and after today you will too. She's a licensed psychotherapist and relationship expert with over 25 years of experience helping people set clear and healthy boundaries, and now Terri turns the mirror on ourselves with her new book, "Too Much." It's a powerful wake-up call to how and why we undermine the people we care about by overdoing, over-fixing, and playing the hero––a behavior that she refers to as "high functioning codependency." And most importantly, she lays out a clear roadmap for breaking out of this cycle and towards more balanced and rewarding relationships––with others and with ourselves. So tune in fellow control-freaks and people-pleasers, this episode is for you!

WE DISCUSS:

-(02:05): Defining high-functioning codependency

-(05:05): The fine line between caring and meddling

-(11:32): How codependency impacts you and others

-(23:10): The importance of self-consideration and learning to say no

-(31:24): Breaking free from "good girl syndrome"

-(35:38): Balancing ambition with self-care in different stages of life

CONNECT WITH TERRI COLE

Terri's Website

Follow Terri on Instagram

CONNECT WITH KRIS

4 Ways to Outsmart Breast Cancer with Dr. Kristi Funk Oct 09, 2024

"I'm trying to get boob cancer" said NO ONE EVER! Yet our everyday choices have a much bigger influence on our cancer risk than we realize. To kick off breast cancer awareness month, I wanted to bring you the latest scoop from one of the most important voices in breast cancer empowerment today, Kristi Funk, MD. She's a board-certified breast cancer surgeon, best-selling author, and women's health advocate based in Los Angeles. Dr. Funk brings a refreshingly holistic approach to this killer disease––a super geek for science and a tireless champion for healthy habits. Whether you or someone you know is currently dealing with breast cancer or you just want to help prevent it, you'll want to listen to this conversation as we dig into Dr. Funk's 4-pronged approach to beating the odds. We break down the hows and whys of diet, exercise, weight issues, and yes, the real story about that glass of wine that takes the edge off. Confused by the good-for-you-bad-for-you stories about soy? We settle it for you. So get ready to take control of your well-being and learn how to make your cells say "Thanks, but no thanks" to cancer!

WE DISCUSS:

(1:55): We have more control over cancer risk than we realize

(6:54): The four-pronged approach to breast cancer

(8:10): How diet impacts our cellular environment

(15:20): Debunking the soy and cancer myth

(18:16): The importance of exercise

(22:45): The truth about alcohol

(27:21): Understanding healthy weight and its impact on breast cancer

(32:54): Holistic approaches to managing menopause symptoms

RESOURCES

Let's Beat Breast Cancer

CONNECT WITH DR. KRISTI FUNK

Instagram: @drkristifunk

Pink Lotus website

CONNECT WITH KRIS

Check out Will's book, "Thriving Beyond Fifty"

Thriving Beyond 50: Your Blueprint for Energy, Mobility and Vibrant Aging (with Will Harlow) Oct 02, 2024

Ever feel like your body is letting you down as you get older? In this episode, I go deep with Will Harlow, a physiotherapist and author whose life passion is helping us rediscover our hidden potential for vitality as we age. His book "Thriving Beyond Fifty" and popular YouTube channel are the go-to source for anyone looking to flip the script on the aches and pains we thought were our destiny. We dive into practical strategies for staying active, the crucial role of strength training, and nutrition tips for optimal health. Will shares his "Nine at 90" concept, a brilliant framework for lifelong mobility. We also tackle the elephant in the room –– motivation! We share insights for overcoming low energy and building momentum, reminding us that small, consistent actions lead to big changes. Whether you're in your "golden years" now or you're not there yet, this episode is for you –– and your grateful body!

WE DISCUSS:

- [00:01:51] Will's journey into physiotherapy for older adults

- [00:05:52] Discussion of the "Nine at 90" concept

- [00:09:33] Importance of functional fitness

- [00:12:40] Mindset and overcoming the idea that pain is inevitable with aging

- [00:15:31] Importance of strength training, especially for women

- [00:20:13] Nutrition for thriving over 50

- [00:26:00] Overcoming low energy and motivation to start exercising

- [00:31:30] Tips for combating the negative effects of prolonged sitting

CONNECT WITH WILL HARLOW

Will's YouTube channel

CONNECT WITH KRIS

CBT for Tinnitus - Dr. Bruce Hubbard

Ask Us Anything: Daily Routine, Tinnitus Tips, the Power of Alone Time, and More (feat. my Husband) Sep 25, 2024

You asked, we answered! In this episode, Brian and I dig into a smorgasbord of delicious questions submitted by you, our wonderful listeners. What's our daily routine like? How do we prioritize "me" time? How do I learn to accept my diagnosis? Brian also rattles off his clown car smoothie recipe, shares tips for dealing with tinnitus, and tries in vain to explain why he keeps forgetting our anniversary. Plus, back by popular demand, our science segment with fun facts about the moon! Join us on our first installment of "Ask Us Anything."

WE DISCUSS:

[01:54] Daily routines and non-negotiables

[11:00] The importance of alone time in relationships

[16:00] Accepting a difficult health diagnosis

[22:10] Science break: How the moon was born

[23:40] Missing anniversaries and trying to make up for it with a homemade card

[26:23] Stress management and tips for dealing with tinnitus

RESOURCES

SleepPhones

CONNECT WITH KRIS

Mentioned in this episode:

Want me to be your wellness coach this year? Sign up today for my affordable coaching program that will help you reach your health goals!

Check out Kimberly's website

Awakening the Hidden Power of Your Heart with Kimberly Snyder Sep 18, 2024

What does it mean to live a heart-centered life? This week I go deep with Kimberly Snyder, wellness expert and author of "The Hidden Power of the Five Hearts" to find out how you can tap into your heart's wisdom to transform your physical and emotional well-being. We explore the five heart stages: the dark heart, propelled heart, steady heart, devoted heart, and clear heart. We dig into the science behind heart coherence and its effects on health, and Kimberly shares practical tools for connecting with your heart's innate strength. This work is essential for anyone looking to reduce stress, increase vitality, improve relationships and do more good in the world. Join us for this heart-felt tour of your hidden potential.

WE DISCUSS:

(6:55): The five heart stages and their impact on life
(11:55): Kimberly's personal transformation through heart work
(16:14): The steady heart stage and reducing attachments
(18:10): The devoted heart stage and increased emotional intelligence
(26:33): Overcoming self-doubt and fear through heart connection
(33:26): How heart connection can lead to better decision-making and reduced stress
(39:31): Developing trust and self-relationship through heart work
(42:47): Teaching heart practices to children

CONNECT WITH KIMBERLY

Kimberly's book, "The Hidden Power of the Five Hearts"

CONNECT WITH KRIS

Mentioned in this episode:

Want me to be your wellness coach this year? Sign up today for my affordable coaching program that will help you reach your health goals!

Check out Nancy's website

Embrace Your Shadow to Find Your Light with Nancy Levin Sep 04, 2024

Ever feel like there are parts of yourself you're hiding from the world? Do you wonder why you react strongly to certain situations or people? Are there parts of you that you've pushed aside, believing they're unacceptable? If you've answered yes to any of these questions, you're not alone. In this episode, I dive deep into the world of shadow work with Nancy Levin, certified master coach and author of "Embracing Your Shadow to Find Your Light."

Nancy shines a spotlight on how the shadow self controls our lives, and how embracing it through shadow work helps overcome the fear and shame that may be holding us back. From understanding the origins of our limiting beliefs to practical journaling prompts for self-discovery, this conversation is packed with insights to help you reclaim your wholeness. Whether you're a shadow work newbie or looking to deepen your practice, this episode dishes up valuable tools for self-reflection and personal transformation. Get ready to turn your inner critic into your biggest cheerleader on a path to more authentic relationships, improved self-esteem, and a more fulfilling life.

WE DISCUSS:

(4:53): What exactly is shadow work and why it's important for our wellness
(11:14): How to deal with resistance and shame when confronting our shadow
(16:34): The power of reclaiming disowned parts of ourselves
(22:32): Practical journaling prompts to start exploring your shadow
(34:25): The liberating effects of shadow work in later life stages
(41:55): Nancy's personal story of transformation from "Queen of the Impossible"
(47:11): Tips for overcoming fears about journaling and protecting your privacy

RESOURCES

CONNECT WITH NANCY LEVIN

Check out Nancy's new book "Embrace Your Shadow to Find Your Light"

CONNECT WITH KRIS

Learn more

Mentioned in this episode:

Want me to be your wellness coach this year? Sign up today for my affordable coaching program that will help you reach your health goals!

Check out Aviva's website

Hormone Intelligence with Aviva Romm, MD Aug 28, 2024

Hormones are all the rage (and sometimes they're literally raging). Everybody's talking about them these days, and it's about time. But where do we start? What tests should we get? How do we support them? Is Hormone Replacement Therapy right for you? So many questions. My guest today is Doctor Aviva Rahm, a Yale trained, board certified family physician who specializes in women's health and obstetrics. She's also a New York Times bestselling author, an herbalist, and a midwife. And she is here to talk about your hormone intelligence. So whether you're in perimenopause, menopause, or you just want to understand your hormones better, this episode could be your turning point. Hold onto your hot flashes and let's dive in!

WE DISCUSS:

- ( 2:28): Why menopause and hormones are having a cultural moment

- ( 6:00): Your innate hormone intelligence blueprint

- ( 11:00): The upsides of perimenopause and menopause

- ( 18:50): Understanding the symptoms of midlife changes

- ( 31:14): Looking under the hood: what to test for as you age

- ( 41:50): How diet and exercise needs change over time

- ( 45:33): A balanced perspective on hormone replacement therapy (HRT)

RESOURCES

CONNECT WITH AVIVA ROMM

Aviva's book "Hormone Intelligence"

CONNECT WITH KRIS

Mentioned in this episode:

Want me to be your wellness coach this year? Sign up today for my affordable coaching program that will help you reach your health goals!

Download your FREE Wellness Tracker

How to Be the CEO of Your Health, Part 1 Aug 21, 2024

— Boost your health in just 5 minutes a day with my FREE Wellness Tracker!

This episode could save your life — and I don't say that lightly. We're kicking off a multi-part series on becoming the CEO of your health, packed with insights that have the potential to profoundly impact your well-being.

I'm opening up about my personal health journey and the battle-tested lessons I've learned navigating the healthcare maze. We're exploring the essential mindset shift for becoming your own health advocate, complete with a simple breathing technique to keep you centered when things get tough.

You'll discover how cultivating curiosity about your body can transform your health perspective. Plus, I'm serving up some candid advice on assembling your medical dream team — from finding the right providers to acing that crucial wellness check.

Whether you're tackling a health challenge, feeling less than stellar, or just eager to elevate your well-being, this episode is brimming with practical tips and empowerment. So, settle in and let's dive deep. Remember, you've got this, and I'm right here rooting for you!

WE DISCUSS:

(8:01): The role of fear in your health journey — and what to do about it
(10:05): The powerful tool that helps your brain get back online when it’s spinning out of control
(12:18): The counterintuitive approach that turns health challenges into learning opportunities
(14:41): How to build you medical dream team
(19:21): The fundamental value of becoming your own health detective

RESOURCES

Join my wellness community

CONNECT WITH KRIS

Mentioned in this episode:

Want me to be your wellness coach this year? Sign up today for my affordable coaching program that will help you reach your health goals!

Follow Matteo on Instagram

Breathe How You Want to Feel with Matteo Pistono Aug 14, 2024

Want to show some love to your skin? Save over 75% on organic Annemarie serums!

What if I told you that the solution to so many of the daily challenges you face is already inside you, just waiting to be accessed? In this episode, I dive deep into the world of breathwork with the incredible Matteo Pistono, author of "Breathe How You Want to Feel." Matteo is a conscious breathing guide who is here to show you how your breath is the best remedy for anxiety, stress, and fatigue! Today, you'll learn how to break free from dysfunctional breathing patterns, use your breath to regulate your nervous system, and practice breathing exercises for better and restorative sleep. Take a deep breath and listen in!

WE DISCUSS:

- (1:58) How different breathing techniques can make you feel different ways

- (7:35) The top three breathing exercises Matteo uses daily

- (19:30) A tour of your lungs and diaphragm

- (26:57) Strategies for breaking free of dysfunctional breathing patterns

- (32:41) Tips for using your breath to regulate your nervous system and sleep better

- (45:15) The truth about mouth tape

- (51:19) How Matteo’s near-death experience informed his understanding of breath work

CONNECT WITH MATTEO

Buy Matteo's book: Breathe How You Want to Feel

Check out Matteo's website

CONNECT WITH KRIS

Mentioned in this episode:

Get your trio of AnnMarie Skincare products today!

AMG (AnnMarie Skincare)

Get your trio of AnnMarie skincare products today!

AMG (AnnMarie Skincare)

From Body Shame to Body Love: A Guided Meditation for Healing Aug 07, 2024

Boost your health in just 5 minutes a day with my FREE Wellness Tracker!

Your body is an incredible vessel that carries you all throughout life's beautiful journey, and in this episode, I invite you to celebrate and show some love for all of the hard work your body does for you. Embracing positive affirmations and practicing mindfulness can do wonders for reducing stress, lowering inflammation, and boosting your immune system. So, join me today for a relaxing guided meditation that will fill your being with appreciation and healing energy. All it takes is just 10 minutes to feel deeply in love with and connected to every part of your body.

WE DISCUSS:

(2:09) A short guided meditation to flood your body with healing energy
(9:13) Affirmations to repeat for your sacred body
(14:13) An invitation to check in with yourself and hold onto the feeling of self-love, connection, and appreciation

CONNECT WITH KRIS

How to Heal Heartache & Cut Yourself Some Slack (Featuring My Husband) Jul 31, 2024

- Has life knocked you down? Pick yourself back up with my FREE Hot Mess Recovery Kit

No matter how hard you try, you just can't predict how you'll respond to the loss of a loved one. If you're like my husband Brian, you might experience a "tech rage" when the devices we rely on inevitably fail us in the midst of the grieving process. There's no right or wrong way to react, and giving yourself that grace is key. Today, I sit down with Brian to chat about our responses to the recent loss of his mother.

We talk about the 3 specific ways we reacted, how to approach these energy shifts with curiosity, and why we need to allow all emotions – rage, sadness, humor – to be present in the healing process. We also take a moment to reflect on midwestern jello salad and our favorite space facts because we need moments for those things too.

WE DISCUSS:

- (8:06) An action response to grief and staying busy to cope

- (14:55) Finding humor throughout the healing process

- (19:31) Our favorite mantra for grounding and connecting to self

- (22:40) Understanding the role of anger and rage

- (27:57) How to approach your emotional intelligence with curiosity

- (30:32) A moment for science

- (35:15) An invitation for expansion

CONNECT WITH KRIS

How to Know When It's Time for a Bold Move Jul 24, 2024

One of the bravest things you can say is, "I can't do it all." In the face of life’s overwhelm and messiness, I encourage you to take the bold move and say "no" without any guilt. Because believe me – on the other side of honoring your needs is an even greater opportunity. In this episode, I open up about why I canceled my annual boot camp this year and dive into the importance of listening to your inner voice and taking care of yourself, even when it feels uncomfortable or scary. Let today be your reminder that the true magic happens when you're brave enough to put yourself first!

RESOURCE: Has life knocked you down? Pick yourself back up with my FREE Hot Mess Recovery Kit

WE DISCUSS:

- (1:26) Why I pulled the plug on my recent bootcamp

- (5:37) The unexpected busyness of grief

- (10:49) Advice for choosing yourself and saying “no” without guilt or fear

- (15:00) The beauty and opportunity of taking major leaps

- (16:51) A bold move challenge

CONNECT WITH KRIS

Feeling Unappreciated? 36 Thank You Messages to Remind You of Your Awesomeness Jul 17, 2024

Trust me – I know just how tough it can be to accept compliments or feel like you don't deserve them. But I'm here to challenge your thinking and help you embrace gratitude and appreciation in your life, both for yourself and others. Today, I share some simple practices, exercises, and tools you can incorporate into your daily routine to change your perspective on appreciation and create a culture of gratitude all around you.

This episode will encourage you to recognize and appreciate every single way you contribute to the world, big and small. If you need a reminder of your worth and the difference you make – listen in!

WE DISCUSS:

- (1:07) When was the last time you felt truly appreciated?

- (5:10) How to receive and give verbal gifts

- (9:14) My 36 thank you messages to you

- (18:42) Simple practices to cultivate a culture of gratitude

- (22:29) An exercise for giving yourself gratitude even if it feels uncomfortable

CONNECT WITH KRIS

Mentioned in this episode:

Want me to be your wellness coach this year? Sign up today for my affordable coaching program that will help you reach your health goals!

Episode 1: 5 Simple Habits That Will Change Your Life

Download my FREE Wake Up Rested toolkit to start feeling more refreshed so you can reclaim your days!

Wake Up Rested

The Micro-Habit Revolution: Transforming Your Health One Tiny Step at a Time Jul 10, 2024

After years of experience, you can trust me when I say that taking a focused, slow, and steady approach to healing is way more effective than a rigorous all-or-nothing one. In this episode, I talk about one of my favorite topics – micro habits, or as I like to call it, "Turtle Power!" I explain how small, consistent actions can lead to big, sustainable results without the overwhelm.

Today, you'll hear my practical and manageable strategies for mindful eating, drinking, thinking, resting, and renewing that will truly transform your life. Whether it's drinking a bit more water, adding more veggies to your plate, or taking a few calming breaths, these tiny steps will lead you straight down the path to thriving!

WE DISCUSS:

- (2:18) Why the classic tortoise and the hare story applies to your wellness routine

- (7:17) How I shifted from an all-or-nothing approach to a more sustainable approach to healing

- (13:19) Tips and tools for developing micro habits and stress management skills

- (16:15) Practical examples of the benefit of adding micro habits into your routine

- (23:52) Strategies for habit stacking

- (26:13) Why it’s so important to celebrate your wins

RESOURCES

Check out my Inner Circle Wellness Community

Check out my 21-Day Total Wellness Program

Read Atomic Habits by James Clear

Episode 5: How to Heal Your Gut with Dr. Will Bulsiewicz

CONNECT WITH KRIS

Order The Fiber Fueled Cookbook

Mentioned in this episode:

Download my FREE Wake Up Rested toolkit to start feeling more refreshed so you can reclaim your days!

Wake Up Rested

How to Heal Your Gut with Dr. Will Bulsiewicz Jul 03, 2024

If your gut had a spokesperson it would 100% be my incredible guest today! In this episode, we're deep diving into the world of gut health with Dr. Will Bulsiewicz, a board-certified gastroenterologist, leading expert on the microbiome, and author of The Fiber Fueled Cookbook. He shares his valuable insights on why caring for your gut is so important for your overall well-being.

We talk about all things related to poop and gut health, from how it affects your immune system and mood to the best and worst practices. Dr. Bulsiewicz also gives you practical advice on making small changes to your diet that lead to massive results. Your relationship with your gut is so crucial for thriving, and Dr. Bulsiewicz is here to inspire and empower you to nurture it!

WE DISCUSS:

- (7:27) Everything that’s possible when you have a healthy relationship with your gut

- (13:59) Advice for being empowered to talk to close-minded doctors

- (15:55) The best practices for your gut and how to navigate the produce aisle

- (25:03) The worst practices for your gut and the truth about alcohol

- (31:45) Why the gut microbiome is an ecosystem that you need to nurture

- (36:45) The supplements you should be taking for your gut

- (40:43) The importance of looking at your poop

- (48:34) How your emotion state relates to your gut

- (54:29) Tips for starting to pay attention to your gut

RESOURCES

Want me to be your wellness coach this year? Learn more here!

Sleep better with your FREE Wake Up Rested Toolkit

Check out ZOE

Check out 38TERA

CONNECT WITH DR. WILL BULSIEWICZ

Follow Will on Instagram

CONNECT WITH KRIS

Mentioned in this episode:

Want me to be your wellness coach this year? Sign up today for my affordable coaching program that will help you reach your health goals!

Download my FREE Wake Up Rested toolkit to start feeling more refreshed so you can reclaim your days!

Wake Up Rested

Everything That's Right With You: Flipping The Script On Self-Criticism Jun 26, 2024

It's so incredibly easy to fixate on our flaws and imperfections. We have thousands of thoughts every single day, so it's no wonder many are self-judgements. But these negative thoughts can be mentally and physically draining, and they truly limit your potential. So – what if you made a conscious effort to focus on everything that's right with you, because my friend, there is so so much.

Today, I encourage you to celebrate all of the magic already inside you. I share my strategies and tips for guiding your negativity bias, self-criticism, and limiting thoughts to be more kind, productive, and mindful of your well-being. It's time for you to lean more on love.

WE DISCUSS:

- (2:28) How negative self judgements impact your physical health

- (5:53) The benefits of focusing on what’s right with you

- (9:22) A personal story of when I learned to believe in myself and the magic that’s already inside of me

- (21:18) What does success look like for you?

- (23:12) Advice for guiding your negativity bias and limiting thoughts to be productive and kind

- (28:42) Strategies for raising your standards for how you treat you and leaning on love

RESOURCES

Want me to be your wellness coach this year? Learn more!

Sleep better with yourFREE Wake Up Rested Toolkit

Check out Terri Cole

Check out Tara Brach

CONNECT WITH KRIS

Follow Carleigh on Instagram

Slash Your Grocery Bill with Carleigh Bodrug’s Plant-Based Kitchen Hacks Jun 19, 2024

When I was diagnosed with cancer nearly two decades ago, I turned to a plant-based diet to take some control of my health, and I haven't looked back. In this episode, I chat with the incredible Carleigh Bodrug, a New York Times bestselling author and a huge plant-based and food waste reduction social media creator. Carleigh is known for her "Plant You" platform, which empowers her audience to get creative and cook meals using ingredients they already have at home!

In our conversation, Carleigh highlights her nonjudgmental approach to promoting sustainability in the kitchen. She shares her practical tips for reusing food scraps, explains the benefits of having a diverse range of plants in your diet, and shares her advice for building a strong online following. We also touch on Carleigh's latest book, "Scrappy Cooking," and why she wants you to have a healthy body that will help you live life to the fullest.

WE DISCUSS:

- (5:06) What initially inspired Carleigh to go plant-based

- (13:46) The reality of food waste and why it matters

- (18:27) How Carleigh’s recipes utilize leftover ingredients and encourage you to be creative with the scraps

- (25:51) Clever ways to reuse scraps like coffee grounds, chickpea water, onion skins, banana peels & more!

- (34:55) Tips for eating a diverse range of fruits and vegetable

- (41:50) Advice for building your social media platform and making an impact online

- (48:27) Navigating criticism and negative reviews as a creator

- (52:56) The intersection of holistic wellness and living with grief

RESOURCES

- Crazy Sexy You

- Get yourFREE Wellness Tracker

CONNECT WITH CARLEIGH

Order Scrappy Cooking

Check out PlantYou

Tune into the Counting Plants series

CONNECT WITH KRIS

Overcoming Someday Syndrome Jun 12, 2024

Life is terminal, and it's up to you to truly live. If you've ever felt stuck, putting off your dreams until "someday," this episode is for you! I explain why "someday" is a complete mirage and share simple strategies to start living boldly today. I highlight the importance of making our golden moments happen right now, encourage you to prioritize what truly matters, and motivate you to take action despite your fears. Plus, I'll walk you through a simple exercise to help you gain the clarity and motivation you need to achieve your big sky goals. Remember, my friend - you are already enough, and it's never too late to get started towards your dreams!

WE DISCUSS:

- (1:56) Why you should experience your golden moments right now

- (6:52) Advice for prioritizing the life you love over to-do lists

- (9:42) Understanding that you are already enough

- (11:07) How to stop talking yourself out of your big ideas

- (13:59) An exercise for envisioning your boldest, brightest life and believing that anything is possible

- (19:08) Some encouragement to take action today and live life fully!

RESOURCES

Get your FREE Hot Mess Recovery Kit!

Check out Hay House

CONNECT WITH KRIS

I’m Not a Mourning Person

5 Simple Habits That Will Change Your Life Jun 05, 2024

Welcome to the very first episode of "Made to Thrive" – I'm so happy you're here, my friend! Ever wondered what it really means to thrive? This podcast is all about exploring that question to help you feel better, live boldly, and create a more fulfilling life so you can truly thrive, not just survive.

In today's episode, I give you a sneak peek of what's to come on the podcast, share a bit about my background, and discuss some practical strategies to help you thrive in every season of life. Plus, I dive into the 5 pillars of wellness, which serve as a simple roadmap for thriving, and share tips for adding them into your daily routine today. Are you ready to become a mental olympian?

WE DISCUSS:

- (3:50): My backstory, my biggest rupture, and what to expect from this podcast

- (6:43): What does it really mean to thrive?

- (15:56): The biggest myths about thriving

- (23:53): 5 practical strategies to help you thrive in any season

RESOURCES

Free Wellness Tracker

CONNECT WITH KRIS

Explore my resources!