In this conversation, we chat about what success and wellness really look like when we stop trying to follow everyone else’s rules. We talk about finding our own rhythm, listening to our bodies, and figuring out what actually works for us, not what we think we should be doing.
We share how tracking progress can be useful without turninginto pressure, and how real, lasting change comes from small, realistic habits. We also touch on self-compassion, tuning into body cues, and making choices that line up with our values instead of outside expectations.
At the end of the day, this is a reminder to slow down, trust yourself, and remember that there’s no one “right” way to grow. We’re all just figuring it out as we go, and that’s more than okay.
Products mentioned: Undercover Quinoa Crisps
In this conversation, we talk about how staying hydrated in the winter is way harder than it should be, because apparently when it’s cold, our bodies just forget how thirst works. We also remind ourselves not to panic over normal weight fluctuations (because the scale loves drama), and we dig into why boring,consistent healthy habits actually matter more than quick fixes.
We nerd out a bit on the science of hydration, including sneaky signs of dehydration and the very rude reality of a dull thirst response. (Yes, your body can be dehydrated and still say, “Nah, I’m fine.”)
Along the way, we share creative (and slightly ridiculous) ways to drink more water, and we wrap it up by talking about setting realistic, doable health goals for the new year, because we’re aiming for progress, not a personality transplant.
Basically: more water, less panic, better habits, and a lot more grace for ourselves.
Products mentioned: Nordic Naturals Algae Omega
In this conversation, we get real about our health and weight-loss journeys, the messy parts, the wins, and everything in between. We talk about tracking progress (even when we don’t want to), mindful eating (yes, including the emotional snacking), and why realistic goals matter way more than perfection.We also dig into how childhood experiences messed with our body image, how hormones seem to have their own agenda, and why consistency is basically the unsexy secret to success. Along the way, we swap notes on apps and tools that help us stay on track and admit that this whole process is just as emotional as it is physical. Bottom line: we’re aiming for healthier, happier lives, not a gold medal in suffering.
Products mentioned: OHgo app
In this episode, we have our first fight as discuss whether it is ok to label food good or bad. We dive into the complicated habit of labeling foods as “good” or “bad” and how that language affects the way we eat and feel. We explore what really drives our food choices and why sometimes we need to set boundaries. We talk about how guilt and morality can sneak into eating habits, why clearer and kinder language around food matters. Do intentions matter or just the words?
Ultimately, we agree that this is a more complicated issue that it seems.
Products mentioned: Sarah Beth Yoga
Leah asks Kamna all about her a three-month nutrition coaching journey—messy, motivating, and full of “aha” moments. We unpack the ups and downs of finding the right nutritionist,navigating an elimination diet, and realizing that food changes are never just about food. Emotional support turned out to be just as crucial as nutritional advice, helping us stay grounded when things felt overwhelming.
Kamna also reflects on what these months have taught her:how consistency beats perfection, how personalized guidance makes all the difference, and how listening to your body is a skill you keep building. And now, with clearer goals and a stronger sense of direction, we’re setting the stage for what’s next creating ,a truly personalized plan that supports long-term health, confidence, and wellness.
Products mentioned:
Immunity Tea:
Boil 2 cups of water, add ½ teaspoon ofeach: ginger, cinnamon, black pepper and turmeric. After the water has reduced to half, strain into a cup and add 1 tsp of honey. Do not boil the honey. Drink whenever you are feeling under the weather.
In this chat, we dive into the world of food sensitivities withChrista Biegler, RD. She is an award-winning dietitian and root-cause nutritionist, and the owner of Less Stressed Life Nutrition. She helps people resolve food sensitivities, inflammation, and eczema without unnecessary restriction, endless supplementation, or costly testing. She lives with her unicyclinghusband & kids in the Midwest.
We explore the root causes, gut health, and why it's crucial to look beyond just treating symptoms.
We talk about how symptoms show up and they are usually a sign of a deeper problem. Food eliminations, and medicines can alleviate symptoms, but they aren’t really solving the issue.
We go through our own issues as a way to show how there might be a deeper cause. And the results are really surprising.
You can find Christa at https://www.christabiegler.com/ and on instagram at antiinflammatorynutritionist.
How can you stay healthy when germs are your uninvited guest this holiday season? In this episode, we’re chatting about how to dodge those pesky germs and keep your immune system in great shape. We share easy, practical tips and plenty of non-conventional, non-medicine ideas to help you stay healthier. We also dig into a big question: why do we always seem to get sick right after a stressful stretch?
Products mentioned:
We spent this conversation chatting all things Thanksgiving, the cozy parts, the chaotic parts, and everything in between. We talked about what it really feels like to host (hello, mild panic), the stress of planning every tiny detail, and the warm fuzzies that come from having everyone together under one roof.
We also got into the fun stuff: setting little intentions for yourself, keeping an eye on how much you’re nibbling, and maybe even starting a new tradition or two. And of course, we shared some gentle tips for having a healthier holiday, from tracking your steps to eating mindfully to navigating those classic family dynamics with a bit more grace (and maybe a deep breath).
Overall, it was all about making Thanksgiving feelgood, not just look good, cozy, intentional, and a little more “you.”
Products mentioned: Map My Fitness
For more information on our Call To Action Groups or our Weigh in Groups, please email healthcoachkamna@gmail.com.
In this episode, we delve into the impact ofseasonal changes on our daily routines and well-being. We discuss how daylight savings and cooler temperatures can disrupt our internal clocks, leading to feelings of fatigue and changes in eating habits. The conversation touches onthe science behind these changes, including the effects on circadian rhythms and metabolism. We also explore practical tips for coping with the seasonal shift, such as using light therapy lamps and maintaining exercise routines. Theepisode concludes with a lively discussion on the importance of self-compassion during these challenging times
If you are interested in the Curiosity Corner, This or That, please send an email to healthcoachkamna@gmail.com.
Products mentioned: Podcast ScienceVS
Join us as we chat about the surprising ways our smartphonesmight be messing with our health. From sneaky weight gain to restless nights, we uncover how our favorite gadgets are affecting us more than we think. We’ll share some eye-opening insights and easy tips to help you take back control.
Tune in for a conversation that might just change how you see your screen time!
Products mentioned: Fennel Seeds
We had so much information from this interview, we are offering this bonus episode for free this month.
We do our rapid fire questions. We talk about:
In our chat, Dr. Ben White dives into why DEXA scans are agame-changer for understanding body composition, going beyond the usual BMI. He breaks down how these scans give us a full picture by measuring bone density, visceral fat, and lean mass.
We also talk about why strength training is crucial, especially for women after menopause, to keep bones strong and healthy. Plus, Dr. White stresses the importance of keeping an eye on body composition to catch any health issues early on.
Dr. White is a residency trained and board certified orthopedic clinical specialist physical therapist, husband, father, and general nerd. He is in private practice for physical therapy and as of last year opened up the first and only Dexa Scan body composition testing facility in North East Ohio, DexaFit Cleveland.
You can find him at www://cleveland.dexafit.com and on Instagram at Dexafit Cleveland
In our chat, we dive into decision fatigue and how makingtons of choices every day can totally wear us out, leading to those pesky cravings and not-so-great habits. We swap stories about how overwhelming decision-making can be, especially when it comes to food and social stuff. We also get into the science behind cravings, how decision fatigue messes with ourmental health, and share some cool tips to tackle it, like keeping things simple and automating decisions. It's all about understanding decision fatigue to boost our well-being and productivity.
Products Mentioned: Dr. Scholl's footwear
0:49 - Review of Call to Action
3:50 - What We Love
9:50 - Decision Fatigue
46:44 - New Call to Action
In this episode, we chat about the ups and downs of dealingwith long-term inflammation without relying on meds. We share our own stories and tips on how to tweak your diet and manage stress to keep inflammation at bay. Plus, we dive into some non-traditional methods to reduce inflammation that you might not have heard of before. Whether you're tackling inflammationor just want to live healthier, we've got some great advice and easy-to-follow tips for you!
Products mentioned: Newman's Own Chamomile Tea
1:58 - Review of Call to Action
12:24 - What We Love
16:00 - Inflammation
46:02 - New CTA
Join us as we in our part one of an exploration of inflammation - what it is, how it sneaks up on us, and why it insists on crashing our party. From the drama of a swollen finger to the saga of chronic aches, we unravel the mysteries of inflammation with a dash of humor. Discover how lifestyle choices, genetics, and even that suspicious-looking cake can play a role. Tune in for some insights on how to keep inflammation from being the uninvited guest at your wellness party!
Products mentioned: Dates
In this episode, we talk to Emily Sadri. Emily is an expert in all things women's health with a focus on hormones. We dive into how hormones play a big role in women's health, especially as we get older. We talk about why it's crucial to learn about hormones early on, the hurdles women face during postpartum and perimenopause, and how hormone replacement therapy can help. We highlight the need for personalized care and how lifestyle choices can affect hormonal balance. Plus, we touch on sexual health, the complex dance of hormones, and why it's so important for women to understand their bodies better.
If you wish to visit Emily at Aurelia Health, you can use the code WEIGHTWHAT for a discount.
You can contact Aurelia Health at aureliahealth.com
Your emotions can cause a traffic jam in your digestion.When you eat when you are upset, angry or anything other than happy, it can wreak havoc in your stomach. Join us as weexplore the hilarious world where your emotions is the ultimate traffic cop, navigating the gut-brain highway.
Products Mentioned: Libby App to Read Library Books
To join our Curiosity Corner, send an email to healthcoachkamna@gmail.com and we will send you instructions on how to join our discussion on breakfast. October 15, at 7 pm.
CTA Review - 0:42
What We Love - 7:38
Topic - 12:16
New CTA - 36:53
How can you change your thinking so you believe you can dosomething instead of saying I can’t. In this episode, we delve into the transformative concept of 'Omdenken'—a Dutch term for 'thinking in reverse'—to tackle challenges and turn problems into opportunities. Join us as we explore how this innovative mindset can shift perspectives, foster creativity, and leadto unexpected solutions in achieving your weight loss and fitness goals.
Whether you're facing personal hurdles or striving for a healthier lifestyle, discover how 'Omdenken' can empower you to rethink and reshape your approach to fitness and well-being.
Products Mentioned: Fabulous Fifties, Wellness Videos on YouTube with Schellea Fowler
0:24 - Review of Call To Action
10:08 - What We Love
13:41 - Topic
46:15 - New CTA
In this conversation, we explore the often misunderstood role of fat in our diets. We discuss the importance of incorporating healthy fats, debunk common myths surrounding fat, and provide practical tips for making small changes to improve overall health. The conversation emphasizes the significance of tracking food intake and understanding the different types of fats, as well as their impact on hormonal health and overall well-being.takeaways
Products Mentioned: Fat First
In our chat, we dive headfirst into the wild world of sound therapy, exploring its many forms, benefits, and practical uses. We geek out over the science behind sound and how it can magically impact our mental health, relaxation, and brainpower. Our convo covers all the noise colors—white, pink, brown, and even the elusive colored noise—and how each can be your secret weapon for better sleep, laser-sharp focus, and stress-busting. We’re all about that holistic sound therapy life and its potential to make us all feel like zen masters.
Products Mentioned: Sharper Image Sound Therapy Machine
Call to Action Review - 0:45
What We Love - 6:09
Sound Therapy - 10:32
New CTA - 41:41