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 those moments when stress feels overwhelming.
If you’ve ever wished for a quick, natural way to calm your mind and body, this conversation will give you tools you can use right away.
I have dedicated my life to helping people reduce stress and relieve pain through Qigong, an ancient holistic health practice that combines movement, breath, and visualization. Over 30 years ago, Qigong saved my life after a devastating teenage back injury left me in constant pain and barely able to walk. In a 10-year period, I transformed from major suffering to becoming a martial arts champion, renowned healer, and successful business owner.
I've helped thousands of people across the United States and around the world reclaim their health and enjoy life free from chronic pain and emotional stress. My work has included Special Olympics teams, professional athletes, and celebrities seeking deeper meaning and wellness in their lives. My expertise has been featured in newspapers, magazines, podcasts, television, and across the web.
I'm the founder of Morning Crane Healing Arts Center with locations in San Jose and Los Angeles, California, author of "Chris Shelton's Easy Guide to Fix Neck and Back Pain" and "Chris Shelton's Easy Guide to Emotional Well-Being with Qigong," and co-creator of The Qi Club and Qigong Teacher Training programs. My motto is "If I can do it, YOU can too!"
Website: https://sheltonqigong.comIG: https://www.instagram.com/chrissheltonqigong/TikTok: https://www.tiktok.com/@chris_shelton_qigongYoutube: https://www.youtube.com/@ChrisSheltonQigongThe Qi Club: https://theqiclub.com/
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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.
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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 practical, proactive tips for protecting your feet before problems arise, what to watch for if you’re experiencing pain, and when to seek care from a professional.
If you want to stay active and avoid being sidelined by foot or ankle pain, this episode is packed with expert insight you won’t want to miss.
Dr. Ebonie Vincent is a skilled foot and ankle surgeon whose surgical prowess has been recognized internationally by the media, patients and peers for her innovative surgical techniques and compassionate bedside manner. Known for her appearances on the hit TLC TV Series, “My Feet Are Killing Me”, she is sought after by patients from around the world for helping in correcting some of the most challenging and complicated foot and ankle conditions. Her work specializes in obtaining the most natural results through using innovative treatments and techniques at Orange County Podiatry in Orange, California.Follow Dr. Ebonie on Instagram: https://www.instagram.com/dr.ebonie/
To learn more about the Lapiplasty® Procedure, please visit www.Lapiplasty.com.
To make an appointment with Dr. Vincent, visit MyOCPodiatrist.com.
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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, moving more, or any other change, these shifts will help you stay consistent without the guilt.
If you like this episode, make sure to check out #280 next!
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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 investor. An expert at being a beginner, Jessica is passionate about inspiring and empowering others to move forward into their bright future, even if it's only an inch at a time.
Holding a Master's in Biological Sciences, Bachelor's in Marketing, and Minor in British Literature, she recognizes the power of combining art and science to make big things happen. It is through this potent combination that Jessica is able to embolden others to see what is possible with the right habits and a strong dose of resilience.
Check out Jessica’s:Website: www.jessicamaren.com Substack: https://jessicamaren.substack.com/Instagram: https://www.instagram.com/jessica.maren/
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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 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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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 them with intention.
Corrie LoGiudice helps the women in the workforce become confident leaders and entrepreneurs by identifying and addressing their “Overwhelm Culprit”.
As an inspirational keynote speaker, coach and facilitator, Corrie has been featured in major media outlets such as TEDx,Girlboss, Business Insider, Thrive Global, and the Mighty.
Through her keynotes, workshops and coaching programs, she shows women how to transform overwhelm into extraordinary action, no matter their circumstances, and validate they can confidently step into roles that allow them to have a lasting impact.
Corrie, her husband, their four children and two cats live 45 minutes from midtown Manhattan and 10 minutes from the beach on Long Island, New York.
Overwhelm Culprit quiz: https://corrielo.com/overwhelmculprit/
Website: https://corrielo.com/
Instagram: https://www.instagram.com/iamcorrielo/
LinkedIn: https://www.linkedin.com/in/iamcorrielo/
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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 results, and your ability to take ownership of your choices—without sliding into guilt or perfectionism.
If you’ve ever felt frustrated about your consistency, this episode will help you see the moments where you could do things differently, and how small changes in awareness can lead to big changes in outcomes.
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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 make restricted eating feel less restrictive.
Whether you’re managing allergies, intolerances, or chronic conditions, this conversation will help you feel more empowered and less alone.
Nina Blake is The Grain-Free Lifestyle Coach. She’s on a mission to help families pack their menus with flavor and variety while avoiding grains and allergens so that they can enjoy meals together as they heal and live their best lives!When Nina faced the impossible challenge of living without grains, dairy, egg, soy, corn, almond, cashew, and other allergens, she added her favorite foods back to her menu by Breaking Recipes: creating foods with the look and taste of the normal foods she’s craving without grains and allergens.Nina believes that everyone deserves pizza and cake on their birthday. Her recipes for pizza, cakes, cookies, breads, casseroles, waffles, pancakes, and pasta dishes help families enjoy meals together. No one misses out because of allergies and everyone enjoys a delicious meal.She is the author of 7 Simple Grain-Free Recipes, 27 Best Grain-Free Recipes, and Don’t Let The Pumpkin Pie Pass You By, a Thanksgiving cookbook packed with recipes for Turkey, Stuffing, Gravy, and of course Pumpkin Pie, all without grains or allergens!When you taste Nina’s recipes you won’t notice the missing ingredients, but you will go for seconds.Nina supports her Grain-Free VIPs with cooking classes, coaching, and Exclusive Recipes. She is the food blogger and recipe developer at Breakarecipe.comYou can join her facebook group, Grain-Free Lifestyle And Support Community https://www.facebook.com/groups/grainfreelifestyle
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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 Esther’s Book: To Your Health: https://a.co/d/iDG68qU
Esther’s Instagram: https://www.instagram.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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 her personal “toolbox.”
We talk about what it really looks like to believe in yourself when no one else does, how to re-parent yourself in adulthood, and the small practices that help you build self-trust and confidence from the inside out.
Hanan is a mother, nurse leader, certified nurse case manager, author, and founder of Earth's Angels non profit organization. Born and raised in Ghana, West Africa, and orphaned at a very young age, Hanan always knew that she wanted to help others that were in such desperate need in Ghana. At age 15, she moved to the Unites States and became a U.S citizen, still knowing that she would somehow go back to Ghana and give back to those who need it most. In 2012, she founded Earth's Angels with the dream that she could make a difference in the lives of mothers and babies all over the world. Hanan is called on to share her story around the country, as an inspirational speaker. She has been asked to speak at nursing events, including nursing school presentations, charitable functions, and many other speaking engagements.People face conflicts, obstacles, and misfortunes everyday and this slowly erodes the belief they have in themselves over time. I was orphaned young in Ghana, West Africa, due to the lack of basic healthcare, and have mothered myself most of my life. After 30 years of practicing the art of self belief, i discovered that belief in oneself is the most crucial tool we hold. Making sure that each lesson you learn becomes a learning opportunity to add each one of this lessons to your toolbox, thereby strengthening the belief you have in yourself.
My story is a relatable one and is a true narrative of grit and fortitude. Sharing how I overcame all of the odds against me, motivates and catapults the audience to feel they too are in charge of their own destiny and can accomplish all of their dreams, if they too self believe.
earthsangels.orgwww.Thelegacyisme.com
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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 quality of life.
You’ll hear Deborah’s honest take on why the lessons in To Your Health apply to more than just fitness and how they can help you create a healthier, more intentional life.
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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 the time. You just need the right one for the moment.
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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 episode will show you how to apply the same principles to your own health and longevity that elite athletes use to stay sharp without burning out.
Dr. Mark Kovacs is a globally renowned human performance strategist, and authority on healthspan, human performance, and longevity. A former NCAA Champion and professional athlete with a PhD in exercise physiology, Dr. Kovacs has spent two decades working at the highest levels of sport, business, and wellness.
He’s led sport science & health for the Cleveland Cavaliers in the NBA, served as VP of Health & Performance at Canyon Ranch, and held executive roles at PepsiCo and Gatorade, where he helped shape global innovation in recovery, biometrics, sport/health tech, and performance nutrition. Dr. Kovacs has coached and consulted with Grand Slam tennis champions, Olympic gold medalists, Fortune 50 executives, and venture-backed health tech companies.
Today, he speaks around the world on topics like executive durability, elite performance, healthspan optimization, and the future of wellness technology—bridging cutting-edge science with real-world strategies that help people live younger, stronger, and longer.
Let’s talk about the future of human performance, why longevity isn’t just about living longer—but living better—and what the world’s top performers are doing that most people aren’t.www.mark-kovacs.com
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
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 specific actions you can actually follow through on.
This isn’t about being more disciplined—it’s about getting clearer. / Tune in to learn how a small shift in language can lead to bigger, more consistent results.
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
I’m joined by psychotherapist and podcast host Dana Skaggs for a practical look at Internal Family Systems — a therapy model that helps explain why we so often feel like we’re battling different voices inside our own heads.
Dana breaks down what IFS is, how it can help you better understand your inner critic, and why recognizing your internal "parts" can be a powerful tool for navigating anxiety, boundaries, self-sabotage, and more.
Whether you’ve never heard of Internal Family Systems or you’re curious how it works in real life, Dana shares simple, relatable insights that can help you get to know yourself better and handle challenges with more clarity.
Dana Skagg is a keynote presenter and licensed psychotherapist with over 17 years in private practice with a master’s degree in clinical psychology. Learn more at https://danaskaggs.com/Connect on LinkedIn: https://www.linkedin.com/in/danabskaggs-speaker/
Opening & Foundation:
For anyone who’s never heard of Internal Family Systems, can you explain what it is in simple terms?
You’ve worked with a lot of different therapy models. What was it about IFS that really resonated with you and your clients?
Getting Into the Model: 3. IFS talks about having different “parts” inside us — can you break down what that means? 4. One thing a lot of us experience is feeling like we have an inner critic, or we’re battling competing voices. How does IFS help us make sense of those inner dynamics?
Real-Life Application: 5. For someone who feels stuck or frustrated — maybe they want to make changes but keep self-sabotaging — how can IFS help them approach that differently? 6. You work with a lot of people on anxiety, trauma, and boundaries — where do you see IFS really shine in these areas? 7. How can someone start noticing or identifying their parts in day-to-day life, even if they’re not in therapy?
Common Misconceptions & Challenges: 8. Are there any common misunderstandings people have about IFS when they first start learning about it? 9. Does someone need to go to therapy to use IFS, or are there ways to start applying some of these ideas on your own?
Boundaries Connection (optional bonus question since this is one of her big areas): 10. How do healthy boundaries connect with IFS work? Do certain parts of us tend to push back on setting or holding boundaries?
Wrap-Up: 11. If someone is curious and wants to explore IFS more, where do you recommend they start? 12. Is there one thing you wish more people understood about their inner voice or their parts?
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
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Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
In this episode, I’m breaking down the 3 stages of mastery—beginner, intermediate, and master—and why the middle one is often the hardest.
You’ll learn why it’s normal to need rules and structure when you’re starting out, why questioning those rules is part of growth, and why true mastery brings you back to the basics.
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
Think journaling is too time-consuming or just not your thing? This episode might change your mind.
We’re breaking down the science behind how journaling can reduce stress, improve emotional clarity, and even support your immune system.
You’ll hear how simple writing practices—done in just a few minutes a day—can help regulate your nervous system, build self-trust, and support behavior change, all without needing to be a “writer.”
Kristen Fogle shares approachable journaling prompts and easy frameworks you can start using right away, whether you're navigating a stressful season, working on habit change, or just want a clearer mind.
Kristen has been the Executive Director of San Diego Writers, Ink since 2013. She is also a theater director, producer, teaching artist, writing instructor, and former magazine editor. She has led playwriting, journaling, and other writing workshops for La Jolla Playhouse, Wounded Warrior Project, and many other organizations. Her third and fourth prompt-based writing books were released by Rockridge Press in 2022.
https://www.facebook.com/SDWritersInk/
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching
A lot of us say they want to lose weight, feel better, and finally get consistent—but our daily actions tell a different story.
There's a disconnect between what we say and what we actually do.
If an outside observer followed you for a week, what would they say about how serious you are about your goals? Would they see you putting in real effort—even when it’s inconvenient—or doing just enough to feel like you’re “trying”?
We're talking about why A+ results won’t come from C-level effort, how to recognize when you’re slipping into convenience mode, and what it takes to close the gap and build real momentum.
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.com/esther.avant
Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/
Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching