Serenity and Fire with Krista

I thought choosing “healthy sugar” meant I was doing my body a favor. I was wrong. In this episode of Serenity and Fire , I share the realization that changed how I think about sugar, insulin, and fat loss—even after years of working in wellness and owning a luxury spa. We talk about: Why fat burning stalls when insulin never gets a chance to drop How constant sweetness (even the natural kind) kee...

For 30 years, I carried one dream quietly with me. It didn’t arrive all at once. It wasn’t linear. And there were many moments I was told no, redirected, or convinced it might never happen. In this special episode of Serenity and Fire , I’m sharing a deeply personal conversation originally recorded with my friend Keri Croft, about what it really takes to stay committed to a dream over decades, not...

Sweeteners are one of the most confusing, and misleading, parts of nutrition. In the third episode of this Sugar Series, I’m breaking down what actually happens in your body when you consume sugar, fruit, juice, honey, maple syrup, coconut sugar, artificial sweeteners, sugar alcohols, and the “natural” options everyone argues about online. For years, I thought I was making healthy choices, choosin...

If you’ve ever wondered why sugar seems to make you hungrier instead of full—why cravings hit hard even after you’ve eaten—this episode is going to change how you understand your body. In this episode, Krista breaks down the hormones and metabolic signals that quietly control hunger, fullness, cravings, and fat burning—often without us realizing it. We’re talking about ghrelin (your hunger hormone...

Welcome back to Serenity and Fire. Today, we’re kicking off a transformational new series all about sugar —what it is, how it works in your body, and why so many of us feel confused, overwhelmed, or outright frustrated by our relationship with it. In this episode, Krista breaks down the basics of glucose, insulin, insulin resistance, metabolic flexibility, fat storage, cravings, energy crashes, ho...

In Part Two of my conversation with Panacea’s Director of Operations, Jennifer York, we’re going even deeper into what it really looks like to lead with both grit and grace—while raising twin four-year-old girls and helping run a fast-paced luxury spa. We talk candidly about working for women vs. men, perfectionism, failure, friendship at work, and the emotional load that comes with being “the one...

What do bourbon barrels, twin toddlers, and a luxury wellness spa have in common? Panacea's Director of Spa Operations, Jennifer York. In this episode, Krista sits down with Jenn— one of her closest confidants—to share the story behind the woman quietly keeping the entire operation running. From overseeing tourism at a major bourbon distillery in Kentucky to managing 50+ associates at a luxur...

In the final chapter of the Underarm Detox Diaries, we’re going deeper than ingredients and deeper than sweat. Today, we’re exploring the living ecosystem under your arms—your microbiome. And what really happens when you switch to natural deodorant. Most people think odor is about sweat. Most people think “detoxing” is about purging toxins. But the truth is far simpler — and far more empowering: y...

Most of us use deodorant every single day — but how often do we actually think about what’s inside it? In this episode of Serenity and Fire, I'm breaking down the truth about the ingredients hiding in your daily deodorant routine — from hormone-disrupting chemicals to hidden “fragrance” formulas and what to look for instead if you’re trying to support your body’s natural balance. You’ll learn...

Ever wondered why switching to a natural deodorant sometimes makes you smell worse before you smell better? Don’t panic—your body isn’t broken, it’s just rebalancing. In this episode of Serenity and Fire , I'm breaking down the truth about the “underarm detox” and what’s really happening beneath the surface when you stop using aluminum-based antiperspirants. You’ll learn: The science behind s...

We’ve been taught to see sweat as something to hide, but what if it’s actually one of your body’s most brilliant design features? In this episode, I’m breaking down the truth about sweat—how it’s connected to your hormones, your nervous system, and even your emotional health. We’ll talk about why blocking it with aluminum-based antiperspirants can throw your body’s balance off, and how switching t...

When I first discovered Force of Nature, it wasn’t just about cleanliness—it was about consciousness. In this episode, I’m breaking down why the products we use to “clean” might actually be doing more harm than good, and how one small switch completely shifted the way I approach wellness, both at home and in my business. 💚 We’ll cover: The shocking truth about conventional cleaning products The s...

Ever wondered what it really looks like to own and run multiple businesses while trying to keep a sense of balance? In this episode, I’m taking you behind the scenes of one of my busiest weeks—complete with 4 a.m. wake-ups, chaotic schedules, contractor nightmares, and client curveballs (yes, even the ones that come with barstool debates). I’ll walk you through the messy, beautiful, and completely...

I’ll be honest with you—when I first came across chlorophyll water, I was drawn in by the gorgeous emerald green bottles. But as I started digging deeper, I realized there was a lot more to this trend than just aesthetics. In this episode of Serenity and Fire , I’m breaking down: 💚 What chlorophyll really is and why its structure looks almost identical to our blood.  💚 The science on detox, ener...

Breathing is something we all do 20,000 times a day without even thinking about it. But when I finally learned how to do it with intention —everything shifted. In this episode of Serenity and Fire , I’m sharing the breathing practices that have become my personal go-tos for managing stress, finding focus, and resetting when life feels overwhelming. You’ll hear why I turn to quick breathing meditat...

Over the last few weeks, I’ve taken you deep into the world of magnesium—what it is, the myths and truths, and how we can make it part of our daily rituals. But today, I want to wrap it all up with the big question: what does the science really say? In this final episode of the magnesium series, I’m breaking down where magnesium shines in research and where the evidence feels a little gray. From b...

When it comes to magnesium, there’s more than one way to support your body—and sometimes, the rituals matter just as much as the science. In this episode, I’m shifting the focus from supplements to sensory experiences. We’ll explore how sprays, butters, and baths can deliver magnesium in a whole new way—bringing both local muscle relief and the grounding calm of intentional self-care. I’m also sha...

Last week on Serenity and Fire , we talked all about the basics of magnesium—why most of us are deficient and how it affects everything from sleep to stress to those pesky eye twitches. This week, we’re going deeper. Because here’s the truth: not all magnesium is created equal. And if you’re just grabbing the cheapest bottle off the shelf, chances are it’s not actually doing what you want it to. I...

Happy Labor Day, friends 💚 Today’s episode is a short one, but it kicks off something I’ve been wanting to do for a while now—a deeper dive into one of the most overlooked minerals in wellness: magnesium . Honestly, I could talk about it forever (and over the next 2–3 weeks, I just might). Magnesium quietly powers over 300 processes in your body—from sleep quality and mood regulation to muscle re...

There’s a myth out there that massage can make cancer worse — and it breaks my heart how many people still believe it. In this episode of Serenity & Fire, I want to set the record straight and share what I’ve learned as a spa owner who specializes in oncology spa services. When it comes to massage and cancer, the truth is that safe, restorative touch is not only possible — it can be life-chang...

For the very first time on Serenity and Fire, I’m bringing on a guest—and it just so happens to be the most important person in my life: my husband, Jason! 💚 Behind every late night at the spa, every big risk, and every moment I’ve doubted myself—he’s been there. In this episode, we’re pulling back the curtain on what it really looks like to build a spa business from the ground up while building...

Owning a business isn’t all spa days and Instagram-worthy moments—it’s long hours, high stakes, and carrying the weight of every decision. In this episode of Serenity and Fire , I’m sharing the r eal behind-the-scenes of entrepreneurship: the sleepless nights, the constant mental load, the team you carry, the clients you fight for, and the sacrifices you make along the way. Whether you’re a small...

This week’s episode is a follow-up to our deep dive on the microbiome from last week—so if you haven’t listened to that one yet, I highly recommend starting there! In this episode of Serenity and Fire, we’re taking things one step further. I’m breaking down who actually needs probiotic support, what to watch out for on supplement labels, and how to shop smarter (and safer) when it comes to gut hea...

Today’s episode is a full-on deep dive into the wild, fascinating world of your microbiome—and why your gut health isn’t just about digestion. We’re breaking down how your gut, skin, and brain are all deeply connected through something called the gut-brain-skin axis. From bloat and brain fog to mood swings and breakouts, your microbiome might be the root of it all. I’ll walk you through: ✨ Microb...

Cold plunging might look like a dare—but it’s a powerful healing ritual.  In this episode, I’m breaking down everything you need to know about cold water therapy—how it works, what it does to your body, and why I’ve fully integrated it into my own wellness routine. We’ll talk about:  💧 What happens in your body when you cold plunge  💧 The difference between brown fat and cold shock proteins  💧...