Self-care doesn’t necessarily mean spa days or vacations; in fact, the smallest moments often make the biggest difference.

In this episode, health & wellness coach Amanda Bearce introduces us to the idea of daily self-care “snacks.”

Amanda shares why these tiny, intentional practices are essential for nurturing your emotional battery, how slowing down creates lasting shifts in well-being, and practical ways you can start weaving self-care into even the busiest of days.

I'm Amanda Bearce, a board-certified health and wellness coach and founder of Simply Wellness with Amanda. I help women who are exhausted from doing it all slow down, tune in, and nurture their well-being through sustainable self-care. When I’m not coaching, you can find me adventuring with my family (we’re on a quest to see all 50 states) and intentionally taking time to nurture myself.

https://www.simplywellnesscoach.com/

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you’re ready to prioritize your health and level up every area of your life, you’ll find the tools, insights, and inspiration right here. 

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

This episode challenges the idea that weight loss has to be done the same way you will maintain it forever.

We talk about why short term or structured approaches are not the issue, as long as you are intentional and have a plan for what comes next.

I share examples like food tracking and 75 Hard to explain how building awareness and skills matters more than following rules long term

If you are thinking about weight loss or maintenance, this episode will help you plan a smoother transition.

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you’re ready to prioritize your health and level up every area of your life, you’ll find the tools, insights, and inspiration right here. 

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 if you had the ability to create more breathing room in your week?

My guest today, Louisa Hollingsworth is here to show us exactly how to do that using her simple, four-step Weekly Reset Method.

Louisa shares how emptying your head, spotting patterns, finding a quick win, and stacking it onto a habit can help you feel less overwhelmed and more in control of your time.

Hi, I’m Louisa, Your Business Bestie!

If it feels like you’ve got a hundred tabs open in your brain and you've no idea where to start, I am here to help you work out what actually needs your attention, and what you can finally close down.

I work with self-employed women, often mums juggling business, family, and everything in between, to reset their week, clear the mental clutter, and build sustainable businesses that don’t run them into the ground.

If you’re ready to step off the hamster wheel and fall back in love with your life and business, I’m here to help you do just that.

You can find out more here: www.louisahollingsworth.com

Connect on LinkedIn: https://www.linkedin.com/in/louisa-hollingsworth/ 

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you’re ready to prioritize your health and level up every area of your life, you’ll find the tools, insights, and inspiration right here. 

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

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 for setbacks so you’re ready to follow through.

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you’re ready to prioritize your health and level up every area of your life, you’ll find the tools, insights, and inspiration right here. 

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

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 ideas for creating your own outdoor sanctuary—even if you live in a city, don’t have a yard, or don't live in sunny SoCal like me.

With a passion for blending nature with wellness, Julie educates homeowners as well as employers on the transformative power of outdoor spaces. Drawing from experience, she offers practical insights into creating outdoor sanctuaries that boost mental, emotional, and physical well-being.

Julie is an inspiring speaker, captivating audiences with her knowledge on the health benefits of outdoor living. She offers actionable tips to help individuals and employers design, budget for, and maximize their outdoor spaces. Julie’s approachable and engaging style makes her a sought-after speaker for events, conferences, and workshops focused on home improvement, wellness, and lifestyle enhancement.

https://www.linkedin.com/in/julie-beckwith-aa0686315/https://www.facebook.com/profile.php?id=100090364213008https://livingonthepatio.com/

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you’re ready to prioritize your health and level up every area of your life, you’ll find the tools, insights, and inspiration right here. 

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

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 influence your natural cues—and why “listening to your body” isn’t always as straightforward as it sounds.

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you’re ready to prioritize your health and level up every area of your life, you’ll find the tools, insights, and inspiration right here. 

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

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.

This conversation will help you learn about yourself and how to find an approach that works for YOU.

Daisy is a transformative coach; she left her corporate life to build a freer life as self-employed. After a detour into data science, she found her new career as a coach for teams and individuals. As a transformative coach with a background in research, she uses evidence-based techniques to help clients or teams achieve their goals. You often find her travelling Europe to work remotely with her cat. www.hilbrands.coachConnect on LinkedIn: https://www.linkedin.com/in/daisy-hilbrands/

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you’re ready to prioritize your health and level up every area of your life, you’ll find the tools, insights, and inspiration right here. 

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

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 “witching hour,” create friction for mindless eating, and understand how sleep and stress impact your cravings.

If you’ve ever wondered why you reach for food when you’re not actually hungry, this one’s for you.

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you’re ready to prioritize your health and level up every area of your life, you’ll find the tools, insights, and inspiration right here. 

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

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 lasting freedom from overeating.

Dr. Laurel Mellin is a health psychologist and nutritionist who during her more than 40 years as a professor at UCSF developed skills that address the root cause of why we overeat -- emotional brain training. She is a researcher, New York Times bestselling author and trains health professionals in the EBT methods. Her website is EBT.ORG.

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you’re ready to prioritize your health and level up every area of your life, you’ll find the tools, insights, and inspiration right here. 

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

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 you’re ready to prioritize your health and level up every area of your life, you’ll find the tools, insights, and inspiration right here. 

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

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 when used wisely, and practical tools to help you turn stress into a strategic advantage for your health, relationships, and performance.

Nicole Hope is the founder of Stress Fluent and creator of the WISER Framework, helping leaders, teams, and high-performing professionals turn stress into a strategic advantage. After years of chronic stress left her exhausted, covered in rashes, and once even falling asleep at the wheel with her kids in the car, Nicole began a deep study of the nervous system, body-based resilience tools, and belief transformation. Today, she teaches science-backed strategies that help people perform, lead, and live from a place of calm strength.

www.stressfluent.comLinkedIn: linkedin.com/in/stress-fluentFacebook: https://www.facebook.com/nicole.sylvester.37/

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you’re ready to prioritize your health and level up every area of your life, you’ll find the tools, insights, and inspiration right here. 

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

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, 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 

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