The Sustainably Healthy Podcast

In this vulnerable, heart-to-heart episode, Knica opens up about what it really means to set healthy goals—ones that are rooted in your values, aligned with what you can actually control, and designed to create lasting change. She shares a powerful story about one of her most resilient clients who stayed consistent for nearly a year before seeing the scale finally move—and what that journey taught...

This episode is extra special because I’m joined by my favorite guest of all time—my son, Zaedon James! Zaedon just launched his own sports podcast and YouTube channel where he covers everything from the NBA to the NFL. Today, we’re chatting about what inspired him to start, his favorite teams and athletes, and how sports have taught him about discipline, health, and showing up. We also talk about...

In this episode of the Sustainably Healthy Podcast, host Knica Lee discusses a transformative mindset shift that can help individuals navigate through struggles and challenges. She emphasizes the importance of viewing difficulties as opportunities for growth and learning. Knica shares her personal experiences with a shoulder injury and her fertility journey, illustrating how these challenges have...

If you’ve ever felt overwhelmed by food tracking or found yourself eating out of stress, boredom, or just because someone else is eating… this episode is for you. I’m sharing what mindful eating actually is (and isn’t), why it’s so powerful for your physical and mental health, and how to start practicing it — even if you still track your food. We’ll talk about slowing down, tuning into your hunger...

In this vulnerable episode of The Sustainably Healthy Podcast , Knica Lee dives into one of the most powerful prompts from The Challenge That Lasts : “What’s something you struggle with that you rarely say out loud... but wish more people were honest about?” She shares raw and honest responses from women in the community—from the quiet guilt of motherhood to the pressure of always having it togeth...

This episode is exactly what the title says—no plan, just feelings. I cried, I vented, I shared what’s been weighing on me lately… from infertility struggles, to navigating Zaedon growing up, to feeling emotionally wrecked during this time of the month. Honestly, I didn’t record this for anyone but me. I just needed to let it all out. But if you’re here listening—thank you. This is me, being fully...

In this episode of the Sustainably Healthy Podcast, Knica discusses the importance of both quality and quantity in nutrition, sharing her personal health journey, challenges with allergies, and insights on mindful eating. She emphasizes the need for self-awareness in food choices and the balance between enjoying food and maintaining health goals. The conversation also touches on detox protocols an...

In this week's episode, Brooke and I are sharing a replay of our recent training on GLP-1 medications like Ozempic, Wegovy, and Mounjaro. 🚨 We dive into why strength training, a healthy diet, and sustainable lifestyle habits are non-negotiable if you're using (or considering using) these meds. They can be a helpful tool — but they aren’t a magic fix. Building real habits still matters if...

If you’ve ever felt stuck… paralyzed… or just completely unmotivated to do the things you know you need to do—you’re not alone. In this episode, I’m sharing one of the biggest mindset (and strategy) shifts that helped me go from constantly falling off track to actually following through: Forcing functions. These are external systems, supports, or structures that make it easier to stay consistent—e...

In this episode, Knica discusses the challenges of maintaining health and fitness routines over the weekends. She emphasizes the importance of mindset shifts and provides practical tips for navigating weekend temptations while still enjoying life. The conversation covers the psychological aspects of weekend behavior, strategies for planning, and the significance of sustainable habits in achieving...

If you’ve ever started tracking your food, only to burn out, spiral, or feel like a failure when you couldn’t keep up—you are not alone. In this episode, I’m breaking down how I’ve learned to track without obsessing , and what’s actually working for me and my clients when it comes to sustainable fat loss. I’m sharing why the “perfect tracking” mindset kept me stuck for years, how my ADHD plays int...

This week I am coming at you with a bonus episode about where I'm at currently with my ADHD journey. I promise I'll get back to my regularly scheduled health topics on Monday. I just needed to get this out of my head and off my chest!

This week, Knica gets real about what’s been on her mind lately—from navigating a shoulder injury and life’s stressors to the unexpected challenges of becoming a mom to a teenager. She opens up about letting some of her healthy habits slip and shares what she’s doing to dial it back in, refocus, and get back to looking and feeling her best. Join us in Busy Women Strong Habits Facebook group Get on...

Feeling stuck or ready to throw in the towel? This quick pep talk is for the days when you feel like giving up. In this episode, I’m sharing why persistence—not perfection or even consistency—is the real key to success . If you’re tempted to quit, just remember: giving up only sets you back further from the version of you you’re becoming. Don’t stop now—you’re closer than you think. 👇 Join the co...

Ever feel like you're doing everything right —eating healthy, working out, and staying on track—yet the scale won’t budge? Or worse, you find yourself starting over again and again? If so, you’re not alone. In this episode, I’m breaking down the three biggest mistakes women make when trying to lose fat: 🚫 No Support System – Trying to do it alone leads to frustration and burnout. 🚫 No Routin...

Have you ever caught yourself blaming your circumstances for why you’re not where you want to be? Maybe it’s your busy schedule, your unsupportive spouse, or the fact that life just feels hard . The truth? Successful people find a way to make things happen despite their circumstances. In this episode, we’re talking about what it really means to take accountability for your actions and focus on wha...

Workouts are great, but did you know most of your daily calorie burn comes from movement outside of the gym? In this short and to-the-point episode, I’m breaking down the difference between NEAT (Non-Exercise Activity Thermogenesis) and EAT (Exercise Activity Thermogenesis) —and why NEAT is the real game-changer for fat loss. You’ll learn: ✅ Why relying on workouts alone isn’t enough for sustaina...

Have you been feeling stuck in your weight loss journey, convinced that your hormones are to blame? While hormones can play a role, they are not the reason most women struggle to see results. In this episode, I break down the real reasons why fat loss feels slow (or nonexistent) and what you can do to actually start seeing progress. You’ll learn: ✅ Why you might be eating more than you think (eve...

Are you tired of short-term challenges that leave you wondering what’s next once they’re over? Do you struggle with consistency and find yourself starting over every few months? If so, The Challenge That Lasts is exactly what you need! In this episode, I’m breaking down why traditional challenges fail to create lasting results and how this membership is different. With habit-based coaching, monthl...

In this episode, I’m joined by my partner coach for the 4-week challenge, Brooke, a health and fitness coach certified in hormone health and a prenatal-postnatal specialist, as well as a mom of two. We dive into real, honest conversations about managing anxiety and balancing the demands of motherhood and entrepreneurship. Brooke shares her personal strategies for coping with stress, setting bounda...

Have you ever felt completely overwhelmed by conflicting fitness advice? One day, you hear that cardio is bad for muscle gain, and the next, someone says you must run for fat loss. Some say tracking macros is essential, while others claim it’s obsessive. The problem? A lack of nuance. In this episode, I dive into why understanding nuance is the key to making confident, informed decisions about you...

In this episode, we dive into why the scale shouldn’t be your only measure of success. Frustrated by daily fluctuations or an unexpected weight increase? You’re not alone—but the scale tells just one tiny part of your story. We’ll explore the factors that impact weight, like water retention, hormones, and muscle growth, and share why focusing on non-scale victories is the key to sustainable progre...

In this episode, we’re diving into the concept of finding your “norm” or default mode—a sustainable way of living where healthy habits are no longer something you turn on and off, but a natural part of your daily routine. I’ll walk you through how to make the Sustainable Seven Habits —protein, hydration, quality sleep, daily movement, limiting alcohol, self-development, and connection—your foundat...

This week Knica answers one of the most common questions she gets at the beginning of the year... "What supplements should I get?" She keeps it real in this episode and shares all of the supplements she takes along with what could benefit you! If you haven't joined our 4 week challenge you can register before January 17th HERE Follow Knica on Instagram Join the Sustainably Healthy Facebook Communi...

This week Knica shares tips on how to use ChatGPT as a tool help you succeed in 2025. She also covers details about her and Brooke's upcoming Fresh Start Fat Loss Challenge! Register HERE Follow Knica on Instagram Follow Brooke on Instagram Join the Sustainably Healthy Facebook Community