The BIG MESSY BUN Podcast

100 episodes. Countless conversations. A whole lot of ENERGY, VIBE, REALNESS and a few messy moments along the way! What started as an idea became a podcast, and what a ride it has been! One of the biggest messages I've shared over these 100 episodes? START MESSY. JUST START. You don't need the perfect plan, the perfect timing, the perfect hair (although mine has had its moments 😂) or all the ans...

🔥 Episode 99: GO FOR THE THING! 🔥 Your host is FIRED UP and ready to remind you that life is happening NOW! Whether it’s starting a business, cleaning your house, prioritizing your health, or finally doing that thing you’ve been putting off, it’s time to stop waiting and start DOING. 💪🏼 It’s time to take the wheel, get in the driver’s seat, and start steering your life in the direction YOU wan...

🩷💪🏼 MOVEMENT IS MEDICINE: JUST TRY! It doesn’t matter how old you are, where you’re starting from, or how long it’s been since you last moved your body. What matters is that you TRY. In today’s episode, we’re breaking down three simple but powerful movements: SQUATS, PUSH-UPS & TIPPY TOES! 💪🏼 I demonstrate different levels of each exercise because movement isn’t about being perfect, keepi...

Your host is getting REAL about something many women experience but don't talk about enough: PELVIC ORGAN PROLAPSE. In this deeply personal episode, I'm sharing MY story — how it started, how debilitating the symptoms became, and what my journey has looked like from those difficult days to where I am today. We'll talk about my experience with HRT, vaginal estrogen, and Uresta, the tools that have...

Your host is JACKED!!! 🔥 Hair DOWN. Energy UP. And Katey is READY to deliver a quick, powerful episode to get you FIRED UP for CHANGE! No overthinking. No waiting for the “perfect” time. It’s time to shift your mindset, take action, and start creating the changes you’ve been talking about. Turn it up, tune in, and let’s GO!!! 💥 Your next move starts NOW.  

THIS IS A MUST WATCH!!!!!   If you are a woman, love a woman, are related to a woman, have daughters, have a mother, have a sister......and if YOUR grandma is alive and has UTI's - THIS IS A MUST WATCH, MUST SHARE!!!!!!   You are in for a treat!!! Katey is joined by Dr. Fenwa Milhouse on todays episode. Here is a bit about Dr. Milhouse: Dr. Fenwa Milhouse—widely known as “Your Favorite Urologist”-...

Coach Katey is coming in hot with the REMINDER you need to KEEP SHOWING UP!!!! NO BS REAL TALK THE STUFF TO DO ON REPEAT:  move your body, drink some water, eat decent, sleep, surround yourself with good humans IT IS NOT ROCKET SCIENCE!!!!! LISTEN AND DROP your favourite nugget in the comments!!! PS THICK THIGHS SAVE LIVES!!!!

ENOUGH IS ENOUGH! For decades, hurtful comments about our bodies can stay with us—creating embarrassment, shame, and negative self-talk long after the words were spoken. In this episode of The Big Messy Bun, women in their 40's, 50's and 60's shared how body-shaming comments from their past have stayed with them for years. But it’s time to flip the script. We’re letting go of the old stories and s...

Your host is cruising to visit her grandkids & her daughter - breaking away from work & responsibilities!!! This episode has a few nuggets to inspire you to make some changes!! ENJOY

Walk & Talk with Katey! 🎙️🚶‍♀️ Join Katey for a heartfelt walk through a challenging season of her life. She’ll take you back to a time when life felt especially difficult and share three simple habits that helped her move toward a healthier, more balanced life. These are habits she used then—and continues to use today—to cultivate a healthy life, inside and out. Come listen, reflect, and may...

Your host is FULL ON and here to remind you why PUSH-UPS & BURPEES are FUTURE PLANNING! 💪🔥 These aren’t just exercises—they’re fundamentals that belong in your lifting program and can help you build strength, confidence, and capability for the years ahead. Are you active right now? GREAT! But here’s the reality… one day you MAY NOT BE as active as you are today. That’s why the time to build...

FOR THE FULL EPISODE- head to YouTube and listen & watch episode 89 - OCEAN SIDE THOUGHTS as I was unable to load to Apple & Spotify this week!!!

Your host, Katey, is joined by Dr. Alexandra Dubinskaya for a RAW & REAL conversation every woman needs to hear! These two have incredible energy together, and their honest, open conversations will leave you learning, laughing, and with a much better understanding of vaginal health and why it matters. If you want to dive deeper into hormones, check out Episodes 72, 73 & 12. Want to learn m...

LOADED LITTLE EPISODE ENJOY!!!!   Connect with Katey

In a world that often feels overwhelming, this episode is a powerful reminder that life doesn’t have to be as complicated as we make it. Centered around simplicity and self-connection, this conversation walks listeners through practical and meaningful ways to cut through the noise and come back to what truly matters. At the heart of the episode is kindness—starting with how Katey and Charlie met a...

ENJOY THIS LOADED EPISODE!!! Key Takeaways: Action creates momentum: You don’t need the perfect plan—just the willingness to begin. Wishing wastes time: Progress only happens when you move from thinking to doing. Let go of what’s no longer serving YOU!! Start small, stay consistent: One healthy habit, practiced daily, can lead to powerful long-term transformation. Build step by step: Sustainable w...

THIS WEEK YOU WILL TAKE ACTION!! LISTEN and get STARTED!!! Let Katey know how it goes!!!!

THIS IS FULL ON.....WATCH or LISTEN.....your host is full on!!!!! THIS EPISODE IS LOADED!!!! GRATITUDE & LOOKING FOR THE GOOD (80/20) BOOKEND YOUR DAYS - thoughts & food Drop me your favourite nugget from todays episode!!!  

Katey is back and this is a SWEET episode!!! Sweet Talk NEW HEK YA membership GIVEAWAY 24 hour rule This is a loaded little episode to kick off a new month!! HEALTHY EVOLUTION

Carter kicks this episode off while your host is in the drivers seat.....yes folks this is your FIRST car ride (truck actually) episode!!!  It is FAST, FUN and FULL ON!!! ENJOY the ENERGY these two bring!!!

Softer side of host Katey!!! She is recording live at her lovers home and is here to share about SELF CARE, RAISING KIDS & TEENS (throwback) and LET YOURSELF OFF THE HOOK and TAKE 5!!! Listen in......what is your favourite NUGGET today?? PS Watch Episodes 12, 72-74 (more on menopause & more)

Your host starts out in good energy and SHE RAMPS up as the minutes pass.....this is 16 MINUTES of absolute FIRE and ENERGY!!!!! Have you ever heard of a KATEYCAST???  Listen to the end!!! EPISODE NUGGETS IT IS UP TO YOU  YA GOTTA REPEAT HEALTHY HABITS SHOW UP FOR YOURSELF YOU ARE WILDLY CAPABLE OF CHANGING YOUR HEALTH DOES THIS SOUND CRAZY??? YOUR IMAGINATION IS VITAL NOT EVERY DAY IS GOING TO BE...

Todays episode coach Katey is sharing some of her favourite remedies for her seasonal allergies.  This episode has a few other nuggets too: Self care Allergy remedies  Cleaning home (purging closets) Rest & repair Journaling  Brain dump Book of wins  Accountability Buddy Take slow steps    If you are looking for an accountability partner for your wellness - check out my website: Healthy Evolut...

Your host is joined by Martin Lockett for a second time. When Martin Lockett drove drunk on New Years Eve 2003, it changed everything. Upon learning that the two people who died when he crashed into their car that night were volunteers in the drug and alcohol recovery community, Martin chose to dedicate his life to helping others through addiction counseling and drinking and driving prevention. He...

Your host is rolling in with a short n sweet episode to remind you to give yourself grace, let yourself off the hook and embrace life changes. Nuggets from todays episode: You can do hard things. What is this here to teach me? Today is the first day of the rest of your life. What if Plan A wasn't meant for you Take a leap! Change is a little bit scary, not changing a "thing" is scarier GO LIVE.  L...