To Your Health

The week between Christmas and New Year’s is often overlooked, but it’s a great time to prepare for a weight loss goal in the new year. In this episode, I walk through how to use this “in-between” week to think strategically and make a clear plan—without starting anything yet. We cover clarifying your why, setting realistic expectations, identifying the one change that matters most, and planning f...

Spending time outside can be surprisingly powerful for your health. In this episode, I’m joined by outdoor living expert Julie Beckwith to explore how outdoor spaces boost your mental, emotional, and physical well-being. From reducing anxiety to improving sleep and even supporting your immune system, the benefits go far beyond what you might expect. Julie also shares practical, budget-friendly ide...

You’ve probably heard of Intuitive Eating—but is it realistic if you want to lose weight, improve your relationship with food, or stop the constant cycle of dieting? In this episode, I break down what Intuitive Eating is, where its 10 core principles can be helpful, and where the waters can get a little muddied. We’ll talk about how early experiences, environment, and beliefs about food can influe...

Time management isn’t one-size-fits-all but we tend to approach it like it is and then feel like a failure when the tools that work for other people don't work for us. In this episode, transformative coach Daisy Hilbrands shares why the right tool depends on your personality, what your “time type” reveals about how you naturally manage your day, and how to match the right system to your needs....

We snack for lots of reasons—and most of them have nothing to do with hunger. In this episode, I’m breaking down the five main reasons we snack and what to do about each one. From meals that are too small to the emotional habits we’ve built over time, we’ll look at what’s really driving your snack choices and how to reduce them without feeling restricted. You’ll learn how to identify your “witchin...

Overeating isn’t about willpower; it’s about your brain. In this episode, Dr. Laurel Mellin explains how Emotional Brain Training (EBT) can help you rewire the circuits that drive cravings and emotional eating. You’ll learn what’s really happening in your brain when you reach for food in moments of stress and simple strategies you can start using today to take control of your circuits, and create...

One of the hardest parts of losing weight is managing hunger. Some is inevitable, but too much can make it nearly impossible to stay consistent. In this episode, I share 5 simple strategies to help you feel hungry less often so you can stick with your goals without feeling miserable. Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If...

Stress doesn’t have to be the enemy, in fact, it can actually be a good thing, sometimes! In this episode, I’m joined by Nicole Hope Sylvester, founder of Stress Fluent and creator of the WISER Framework, to talk about how to use stress as valuable information instead of letting it hold you back. We’ll explore what’s really happening in your body during stress, the surprising benefits of stress wh...

We’ve all said it: I’m starting over. After the holidays, after vacation, after Monday… but here’s the truth: you’re probably not really starting from scratch. In this episode, I share a simple reframe that takes away the guilt and pressure of “starting over” by helping you see it for what it really is: repairing cracks in your foundation. Check out Esther’s website for more about her speaking, co...

Qigong is the best form of stress relief you’ve never heard of. But that changes with this episode of the To Your Health podcast. Chris Shelton joins me to explain what Qigong is, why it works so well for stress management, and how emotions actually get “stuck” in the body. You’ll learn a complete 5-minute “Emotional Reset” routine you can start using today, plus simple emergency techniques for th...

Skipping meals can sound like a simple way to cut calories, but it doesn’t always work out that way. In this episode, I break down the pros and cons of skipping meals, why it can sometimes lead to overeating, and what to think about before trying approaches like intermittent fasting. If you’ve ever wondered whether skipping meals helps or hurts your goals, this episode will help you sort it out. C...

Dr. Ebonie Vincent, internationally recognized foot and ankle surgeon and star of TLC’s My Feet Are Killing Me, joins me to talk about how to keep our feet strong, mobile, and pain-free as we age. We cover common conditions like bunions, hammertoes, arthritis, and plantar fasciitis—including what causes them, who’s at risk, and what can be done to treat or prevent them. Dr. Vincent also shares pra...

If you’ve ever tried to build a new habit only to feel like it falls apart, you’re not alone. In this episode, I’m sharing 3 simple mindset shifts that will help you rethink habit change and stick with it for the long run. You’ll learn how to take the pressure off, let go of unrealistic expectations, and reframe setbacks so they don’t derail your progress. Whether you’re working on drinking less,...

Jessica Maren, speaker, writer, and entrepreneur, joins me to talk about how to protect your mental health in today’s social media-driven world. We dig into the four primary habits you need to change for healthier, more intentional online use, plus user-friendly ways to build these habits into your daily life. Jessica Maren is a successful speaker, writer, entrepreneur, director, executive, and in...

Remember last year when I ran a marathon and said I'd probably never do it again? Well I did...plus another 5 or so miles! This episode is a recap of my first ULTRA marathon. If you're curious why someone would want to run for 30+ miles of trails, what training is like, what I learned, and how I feel now that it's in the rearview, listen in! Check out Esther’s website for more about he...

Corrie LoGiudice helps women become confident leaders by tackling the real root of burnout—overwhelm. In this episode, she breaks down the 5 Overwhelm Culprits™ and how each one affects your confidence, clarity, and momentum. You’ll learn a simple framework to manage stress and take action, even on tough days. Corrie also shares two powerful psychological triggers that drive change—and how to use...

Sometimes the difference between making progress and staying stuck comes down to one word: can't vs. didn't. In this bite-sized episode, I share a real-life example from a hectic travel day that made me realize how often we tell ourselves something “wasn’t possible” when the truth is… we just didn’t do it. We’ll talk about why this subtle language shift matters for your mindset, your resul...

If you’ve been told to cut out foods like gluten, dairy, or soy for health reasons, you know how overwhelming that transition can be. In this episode, Nina Blake shares how to navigate food restrictions without feeling deprived—and how to keep meals flavorful, satisfying, and joyful. We talk about the emotional side of dietary changes, tips for cooking and socializing with confidence, and how to m...

Most of us struggle with the same challenges when it comes to making consistently healthy choices. And fortunately, the majority of them can be solved by developing 2 skills. Learn the 2 Ps and how to start practicing them in your day-to-day life to get better results with less effort. Check out Esther’s website for more about her speaking, coaching, book, and more: http://estheravant.com/ Buy Est...

Orphaned by the age of eight, Hanan Merabi learned early on what it meant to mother herself. Today, she’s a nurse leader, author, and founder of Earth’s Angels—and she’s on a mission to help others build the kind of self-belief that carried her through every hardship. In this powerful conversation, Hanan shares how she turned pain into purpose and why self-belief became the most essential tool in...

I put myself through a fat-loss phase a while back and wanted to give you a glimpse into what I did, how I felt, and what I learned that I think can help you during your own "surges". Check out Esther’s website for more about her speaking, coaching, book, and more: http://estheravant.com/ Buy Esther’s Book: To Your Health: https://a.co/d/iDG68qU Esther’s Instagram: https://www.instagram....

To celebrate the one-year anniversary of my book To Your Health, we’re doing something a little different. Guest host Deborah Mallow takes the interviewer’s chair to share her perspective as a reader, highlighting favorite passages and asking me about the ideas behind them. We talk about how the book goes beyond workouts and diets to the everyday choices that shape our health, confidence, and qual...

Your health toolbox doesn’t have to be tidy to be useful. In this episode, I’m sharing a relatable metaphor about how the strategies and habits that support your health can feel disorganized or forgotten—and why that’s perfectly normal. Just like a real toolbox, sometimes you need to dig around, bring things into the light, and remember what’s already there. You don’t need to use every tool all th...

What can we learn from the world’s top athletes about energy, recovery, and living better, longer? Dr. Mark Kovacs joins me to break down the habits and strategies that high performers use—and how to make them work in real life, even with a busy schedule. From quick recovery tactics to simple shifts that boost daily energy, you’ll walk away with actionable tips you can implement today. This episod...

If you’ve ever told yourself, “I just need to eat better” or “I have to get back on track,” this episode is for you. I’m breaking down a simple 3-prompt framework you can use to stop spinning in vague self-talk and start making real progress with your habits. You’ll hear real-life examples—like emotional eating, skipped workouts, and “being good” on the weekend—and how to turn those moments into s...