Messy Wellness

Understanding Food Insecurity and How We Can All Make a Difference  In this powerful episode, we dive deep into the realities of food insecurity in America and explore why access to healthy, nutritious food remains a challenge for millions—regardless of where they live, their income, or their resources. Join us as we unpack the concept of food deserts, discuss who is most affected, and examine the...

Let Go of Perfection and Discover Real, Sustainable Wellness  Ever feel weighed down by your choices—or the guilt that follows them? In this honest, empowering episode, we get real about what it means to make choices in everyday life, especially when it comes to food, wellness, and self-care. Forget the rules, the shame, and the never-ending cycle of “good” vs. “bad”—we’re diving deep into how you...

Ready to ditch the scale and start living your best life? In this episode of Messy Wellness, we're rewriting the rulebook on "healthy weight" and putting the focus where it belongs: building a body and a life you love, not chasing a number on the scale. Join us for a fresh, uplifting, and science-backed conversation on what it really means to find your happy weight, feel confident in your skin, an...

In this soul-soothing episode, we explore the transformative magic of gratitude - not just as a fleeting feeling, but as a powerful practice that can reshape your health, emotions, and healing journey. Whether you're navigating stress, seeking deeper sleep, or moving through grief, gratitude offers a gentle yet profound way to reconnect with yourself and the world around you. With science-backed i...

Ever find yourself elbow-deep in a bag of chips wondering, “Am I actually hungry… or just emotionally spiraling?” In this juicy episode we break down the difference between true hunger and those sneaky, dopamine-fueled cravings that hit hard and fast.  We’re myth-busting, science-explaining, and real-talking our way through:  🍕 The difference between hunger and cravings — and why they feel so sim...

Is “clean eating” really the path to wellness—or just another shiny trap wrapped in kale and guilt? In this episode, we break down the myth of clean eating and why it might be making you feel worse, not better. From the moralizing language around food to the unrealistic expectations and elitism baked into the clean eating trend, we’re unpacking it all.  Then, we pivot to something that actually wo...

Do you ever feel like your wellness journey has to be flawless to be valid? Like if you’re not hitting every macro, doing every workout, or eating perfectly clean, you’re somehow failing?  In this episode we get real about the sneaky ways perfectionism shows up in our wellness routines—and how it quietly steals our joy, intuition, and self-trust. From obsessing over food tracking to chasing an imp...

In this raw and honest episode we explore why staying healthy feels so hard—even when you’re doing everything “right.” If you’ve ever felt like you’re constantly starting over, this episode is for you.  What You’ll Hear:  Why wellness has no finish line  The myth of perfection and how it sabotages your journey  What holistic health really means  How to start listening to your body’s signals  Simpl...

Health is messy – because life is messy.  And yet, here we are, rising from the chaos like a damn phoenix, wings singed but strong, chasing the kind of wellness that actually fits our lives. Mind, body, and soul  Total health isn’t about perfection – it's about showing up, doing what we can with what we’ve got, and honoring the season we’re in.  We change what we can, embrace what we must, and kee...

Listen in as I dive deep into the fascinating world of the conscious and subconscious mind! Ever feel like life just happens to you and you're not in control? Well, think again!  Discover how understanding your mind can transform you from a victim into a victor. From the ancient wisdom of Freud’s iceberg model to practical steps on making better health choices, this episode is packed with insights...

Listen in to this episode as I dive into the fascinating world of nervous system regulation. Discover how understanding and managing your autonomic nervous system can transform your health and well-being.  Learn the essential roles of the sympathetic and parasympathetic systems and how they influence everything from your hormones to your digestion. I break down the signs of a dysregulated nervous...

Listen in to this episode as I dive deep into the fascinating connection between your gut and brain, known as the gut-brain axis. Discover how this intricate communication network can impact your mood, mental health, and overall well-being. I explore everything from the role of gut microbiota to practical holistic therapies, revealing how yoga, meditation, and dietary changes can strengthen this v...

Are you tired of the "New Year, new me" hype that fizzles out by January 13th? Tune in to this fun and light-hearted episode where I reveal the secret sauce to making lasting changes that stick! 🥳  In this episode, let’s dive into why most New Year's resolutions fail and how you can beat the odds. Find powerful tips on embracing a healthy identity, believing in yourself, and feeling empowered to...

Have you ever fallen into the diet trap? You know, bouncing from one fad diet to another, hoping this one will finally be the magic bullet? But then you find yourself back where you started, or even worse, staring at a kale salad wondering where it all went wrong? Don’t throw in the towel just yet! I promise, you’re not broken and better days are just ahead.  True health doesn’t come from weight l...

Join me in this  episode as I dive into empowered eating and the journey of becoming an empowered eater. Building on last week’s episode about empowered healthy eating, I share insight on how to make empowered food choices without guilt or negativity.  Discover the vital seven power steps that can transform your eating habits and help you check in with your body’s needs. From starting your day wit...

Join me as I dive deep into the world of mindful eating and breaking free from diet dogma! Let's discuss the importance of assessing your diet and health, especially as the holiday season approaches. Whether you've been steadfast in your dietary choices or struggling to find balance, this episode is packed with insights on how to empower yourself to make nutritious and satisfying food decisions. ...

In this thought-provoking episode we dive deep into the often overlooked aspects of weight loss and holistic health. Have you hit a plateau despite dialing in your diet and exercise? Are you frustrated and feeling stuck? Let’s explore the crucial 'other shift' you need to break through barriers and reach your health goals.  Our host tackles the mental and emotional components of health, emphasizin...

Do you want to live more mindfully and be more present in your life? Do you want to reduce stress, anxiety, and negative thoughts? Do you want to tap into your inner wisdom and creativity? If so, this episode is for you. I interviewed Adriana Chaves Gage, a well-being coach, meditation teacher, and hypnotherapist who shares her secrets to unlocking mindfulness. You will learn about the benefits of...

Do you ever feel like your defense mechanisms are working against you instead of for you? That's what we discuss in this episode. I share how stress can build up over the years and impact our health and happiness, as well as our ability to follow a healthy diet and lifestyle. I also give you four tools that can help you lower your stress levels and create a positive mindset, such as breath work, m...

Do you struggle with sticking to healthy habits that support your well-being? Do you find yourself falling off the wagon and undoing your progress? If so, you're not alone. Many people face the same challenges when it comes to changing their habits and behaviors. But there is a way to make it easier and more sustainable. In this episode, we talk about the importance of building healthy habits for...

What is the best diet for every human being on the planet? Is it vegan, paleo, keto, carnivore, or something else? In this episode, I break down the pros and cons of every trendy diet and reveal the ultimate truth about what you should eat to be healthy. You might be surprised, and you might have to rethink some of your food choices. Listen to this episode and find out the secret to the best diet...

In this episode, I share my personal struggles with weight loss and how I realized that I was using my extra fluff as a way to hide from being visible and vulnerable. I talks about unwanted attention from men and others, and how I sabotaged her own progress whenever I got close to her goal weight. I then explains why focusing on the scale is not the answer, and why holistic health is the key to ha...

I sat down with my friend Aimee Gallo to talk about nuances in the health and wellness space and it morphed into a conversation that challenges conventional diet wisdom and explores the ever-changing landscape of food and health. Aimee has 20 years of clinical experience in holistic and functional nutrition and 30 years of study. This conversation was on fire  We talked about   The nuances of diet...

In this episode I talk about the fear of food and toxins that many people have in the health and wellness space. I dive into why fear has no place in holistic health and wellness, and how it can actually make you sicker and more stressed. I share some tips on how to overcome the fear of food and toxins, and how to make the best choices for your health and budget. Encourages you to listen to your b...

In this episode, we dive into how your gut microbiome affects your metabolism and your overall health. You will learn:  - What your gut microbiome is and how it helps you digest food and extract nutrients  - How your gut microbes produce short chain fatty acids, regulate inflammation, process fats, and metabolize bile acids, and how these impact your energy expenditure, weight management, and risk...