Full Color Wellness – Unfiltered with Dr. Cynthia & Kat (Previously Say Yes with Kat)

This is the close of Season 3. We’ve talked about patterns, communication, and the moments where you know something needs to shift—but don’t always act on it. This episode is your pause point. Not to learn more. To do something with what you already know. One relationship. One small shift. That’s it. If you want to take it deeper, the full Season 3 workbook will be available next week as one compl...

Ever feel relieved when plans get canceled… and then wonder why? In this episode, Kat and Dr. Cynthia dive into the growing experience of relationship fatigue —that subtle (or not-so-subtle) exhaustion that can come from constant connection, surface-level interactions, and the pressure to always be“on.” From the shift from the seven-year itch to the three-year glitch , to emotional burnout and dig...

Feeling stuck in a relationship and not sure how to move forward? This Wake Up Call is for the moment when you knowsomething needs to shift, but you are not ready for a big conversation, a big decision, or a big change. In this short Full Color Wellness Wake Up Call, Kat and Dr. Cynthia explore what it looks like to stop waiting for the perfect mood, the perfect timing, or the perfect amount of en...

Want better communication in your relationships but feelnervous bringing up what really matters? Maybe there’s a conversation with a partner, friend, familymember, or colleague that keeps circling your mind. You know it’s important. You’ve thought about what you might say. But every time the moment approaches, something stops you. In this episode of Full Color Wellness , Kat and Dr. Cynthia explor...

What if the relationship shift you’re waiting for starts withyou? In this Full Color Wellness Wake Up Call, we’re keeping it simple: one intentional date with yourself. Not self-care. Not productivity. Just protected time to listen. Because when you slow down long enough to hear what you need, boundaries get clearer and communication gets easier. Ready? Connect & Explore Checkout the companion...

Awareness doesn’t change relationships. Skill does. In this episode of Full Color Wellness, we introduce the practice of “dating yourself” and explain why it’s not self-care—it’s the foundation for communication, boundaries, and authentic connection. This season, we’ve assessed relationships. We’ve explored identity. We’ve unpacked family dynamics. But insight alone doesn’t shift anything. In Epis...

You noticed the family pattern. Now what? In this Full Color Wellness Wake Up Call, we walk through a simple four-step reflection process to help you decide whether a recurring family pattern still fits who you are today. No fixing. No forcing. Just clarity. This episode builds directly on last week’s awareness work. Because awareness without reflection doesn’t actually change anything. Inside thi...

In Season 3, we’ve been exploring relationships from every angle—starting with assessment, then turning inward toward the relationship with yourself. Now we go deeper. This week, we examine the earliest and most influential system you ever joined: your family. From pie-in-the-face volunteer days to “ride or die” loyalty, Kat shares how family norms quietly shape identity, expectations, and even yo...

Who am I—and who am I becoming? Stop thinking about it. This Wake Up Call is a do-it-now identity exercise , not a concept, not a theory, and definitely not something to overanalyze. You’ll get two quick journaling prompts and a short guided pause to shut down the noise and let the real answers come up. This episode is designed to be done, not just listened to . Sitdown. Breathe. Write. That’s it....

Why are you listening right now? Seriously—pause and ask yourself that question. In this episode of the Full Color Wellness Podcast , we turn toward the most influential relationship in your life: the one you have with yourself. Through science, lived experience, and energetic awareness, we explore how identity is formed, how it changes, and why getting quiet is the first step toward becoming who...

What if one small moment of awareness could change how you move through your day? In this Full Color Wellness Wake Up Call, we invite you to identify one key relationship and notice how your body responds—before, during, and afterinteraction. Key Takeaways How to quickly identify a relationship that impacts yourenergy What your body sensations are telling you about connection and boundaries A simp...

Welcome to Season 3 of the Full Color Wellness Podcast . Thisseason is all about relationships—not cutting people off, not assigning blame, and definitely not stirring drama. Instead, we’re here to help you understand what’s actually happening in your relationships and how they impact your mental, emotional, and physical health. In this first episode, Kat and Dr. Cynthia kick off the season with t...

In this Season Two finale of the Full Color Wellness podcast, we step behind the mic to reflect on why we started this show in the first place—and why we’re committed to continuing it. This podcast began as a way to share small, realistic shifts we’ve personally seen create sustainable health, resilience, and clarity—not through extremes or perfection, but through consistency, curiosity, and real...

We need to talk about your breath. Because if your energy is side-eyeing you this winter—showing up as fatigue, brain fog, digestive discomfort, low motivation, or that mid-afternoon crash—it might not be your schedule, your diet, or your willpower. It might be how you’re breathing. In this Full Color Wellness Wake Up Call , Kat explores why breath is one of the most powerful—and overlooked—tools...

When your old life no longer fits—what then? In this unfiltered Full Color Wellness episode, Kat and Dr. Cynthia pull back the curtain on identity shifts, outdated habits, and energetic drains that quietly shape how well we live, move, and feel. Through laughter, honesty, and real stories, including Kat’s transition from corporate life to holistic wellness, they explore how the mind, body, and ene...

The wellness world has gotten loud, and most of that noise tells you that you’re doing it wrong. In this Wake-Up Call, Kat & Dr. Cynthia break down why “perfect wellness” isn’t real and why your body, not a checklist—should always be the expert you trust. When you strip away the pressure, the comparisons, and the noise, what’s left is something more honest: you, your lived experience, and what...

Resilience isn’t built by pushing harder, it’s built by listening deeper. In this unfiltered episode of the Full Color Wellness Podcast, Kat & Dr. Cynthia break down the science, Daoistwisdom, and everyday truth behind developing resilience in a way that nourishes your energy instead of draining it. We explore why winter is the season for reflection, how your biology is actually asking you to...

If you’ve been feeling heavy, foggy, or overwhelmed but can’t point to a single reason why, this might be your wake up call. Today we’re talking about micro-grief, the tiny disappointments and changes that quietly stack up and drain your energy. Modern life moves fast. We rush past emotions, push through the day, and assume the little stuff doesn’t matter. But it does. And when you don’t pause to...

We used to find quiet hard to invite to the party, it would act all awkward and make people uncomfortable so we brought noise, plans and playlists into the mix and left quiet out.  Something always felt missing though, when we stopped avoiding quiet, we found something deeper: balance, clarity and the truth that our bodies had been whispering all along. In this episode of Full Color Wellness, Dr....

Most podcasts don’t make it to Episode 20 — but this one did. In this milestone episode, Kat & Dr. Cynthia celebrate the close of the Supercharge Series , share their biggest stress-busting insights for uncertain times, and reveal the next chapter of their journey — the launch of Full Color Wellness — Unfiltered As the U.S. faces a government shutdown and the holiday season approaches, this co...

As the leaves fall and the air cools, our bodies naturally crave release. Join Kat in this peaceful solo episode as she explores how seasonal living helps us shed what no longer serves us—physically, mentally, and emotionally. Discover how Qigong, breathwork, and mindful perspective shifts can support your body’s natural rhythm this autumn. Kat also shares a personal story of unexpected change—and...

What if the secret to thriving this fall wasn’t about doing more, but about letting go? In this episode of Say Yes with Kat , we explore the timeless wisdom of the Five Elements and discover how the seasonal shift from Earth to Metal offers an opportunity to pause, reset, and refine. She shares her own story: a whirlwind of trainings, wellness festivals, family projects and building new programs—a...

Thinking of changing your diet but not sure where to begin? In Episode 17 of Say Yes with Kat , Kat and her niece, Gabby, talk real life change—how to shift your eating, find food confidence, and build habits that last. Join them for a heart-to-heart conversation. What You’ll Learn: How “chosen family” shaped Gabby’s foundation—and how supportive relationships make food changes easier. What Gabby’...

Is your inbox running your life? Between back-to-back meetings, endless emails, and the 3 p.m. slump, burnout is real. In this episode of Say Yes with Kat , Katrina Dill and co-founder Cynthia McNamara share their personal stories of shifting from chaos to clarity—through small, science-backed workplace habits. Together they explore: Why every unread email is a microdecision that drains focus. The...

What if the key to transforming your health wasn’t a crash diet or quick fix, but small, sustainable nutrition changes that actually stick ? In this episode of Say Yes with Kat , Katrina Dill sits down with registered dietitian Suzanne Amoruso to explore how whole-food nutrition can help your body regenerate, reduce inflammation, ease issues like acid reflux, and support healing from the inside ou...