Real Food Whole Life

012: Catherine McCord, Weelicious + One Potato

Feel Good Effect PodcastRobyn DownsComment

012 How to Create Healthy Habits from Day One with Catherine McCord, Weelicious + One Potato

012 HOW TO CREATE HEALTHY HABITS FROM DAY ONE WITH CATHERINE MCCORD, WEELICIOUS + ONE POTATO

In this episode we’re diving into developing healthy habits from day one, creating a balanced food philosophy, and raising children who listen to their bodies while still maintaining expectations around healthy eating with Catherine McCord of Weelicious and One Potato.

Catherine, mom to Kenya (9), Chloe (7) and Gemma (2), created Weelicious.com as a platform to show parents around the world how easy and beneficial it is to expose children to wholesome, delicious homemade food.

She is the author of multiple cookbooks, has a monthly “Snack Mom” column in Parenting Magazine, and has appeared in People, Self, Real Simple, the Today Show, among others.

In 2016, she founded One Potato, an organic family friendly meal delivery kit offering three meals a week that take around 30 minutes or less to prepare.

Listen Now




KEY TAKEAWAYS FROM THIS EPISODE

How to create good eaters from day one.

Catherine’s philosophy about one family, one meal (and avoiding becoming a short-order cook).

Why everything leads to the next step.

Creating a balanced food philosophy of healthy nutritional meals with nutrient density (fruits, veggies, protein, fats and carbs) and also allowing for treats.

Raising children who listen to their bodies while creating expectations around healthy eating.

The Smoothie Project chart and how to create a nutrient-dense smoothie each day.

Creating structure while also allowing choice and freedom for children.

Incrementally introducing vegetables and fruits to get your child used to healthy options. 

Knowing your child and shaping your approach based on their needs while holding the line on second meals.

Creating a list of the 10 foods you know your child loves and using it to build lunches around with some variations.

How Catherine created One Potato organic family meal delivery service.

The challenges of being an entrepreneur and balancing work and family.

Why you can’t do it all and letting things go without beating yourself up and why everything is a tradeoff.

Catherine’s definition of balance: feeling good and taking care of yourself.



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Lunch Packing Cheat Sheet

Screen_shot_2016-08-15_at_8.24.03_pm

Download your cheat sheet to inspire and shop for real food lunches!

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011: Taesha Butler, The Natural Nurturer

Feel Good Effect PodcastRobyn DownsComment

011 The Key to Feeding Your Family Healthy Food (Even if They’re Picky and You’re Exhausted)

Taesha Butler is the blogger behind the site, The Natural Nurturer. In her journey to health she lost over 70 pounds, and figured out how to feed a partner and child real, healthy food along the way. 

She is a full-time teacher and mother, and today shares family-friendly real food recipes, clean living tips, and natural parenting ideas. 

Taesha aims to empower parents and caregivers to raise their families in healthy way that fits into their busy lives, and today is breaking down real food for busy families and how to take care of yourself in the process.

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KEY TAKEAWAYS FROM THIS EPISODE

Taesha’s weight loss journey and how she lost over 70 pounds.

Handling family grief and finding food as a way to heal.

Finding a new healthy normal after baby.

Keeping an eye on small steps and celebrating small success.

Overcoming sheer exhaustion when it comes to incorporating real food and cooking.

Using the slow cooker to get dinner on the table (even when exhausted).

Letting go what you think dinner is supposed look like, and embracing what is.

Transitioning a family to real food by taking baby steps. 

Leading by example when it comes to real food.

Using muffin tin meals and choice to feed your child real food.

Putting together a real food lunch box.

Living simply and enjoying the little things in life.


RESOURCES

Voxer app

The Natural Nurturer slow cooker recipes

Real Food Whole Life slow cooker recipes

The Natural Nurturer smoothie recipes

The Goal Digger Podcast

The Fringe Hours: Making Time for You

Thank you to our sponsor, Thrive Market. Head to https://thrivemarket.com/feelgood for a free month trial membership, 25% off your first order, plus free shipping.


LET'S CONNECT

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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
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    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
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010: How to Create a Wellness Routine (You Can Actually Stick To)

Feel Good Effect PodcastRobyn DownsComment

010: How to Create a Wellness Routine (You Can Actually Stick To)

Feel Good Effect Podcast Episode 010: How to Create a Wellness Routine (You Can Actually Stick To)

We're taking a deep dive into getting started with a wellness routine that you’ll actually be able to stick to in real life. By the end of the show you’ll have an actionable plan to get started with your own routine today!

Listen Now



KEY TAKEAWAYS FROM THIS EPISODE

Part One: Set for Success

1 | It’s Not Self-Care, It’s Self-Compassion

2 | The Wellness Trifecta 

3 | Rethink Success 

Part Two: Food & Movement

4 | A Fresh Start

5 | Nourish in the Middle

6 | Finishing Strong

7 | The Right Amount of Movement for You

Part Three: State, Track, and Ground in Self-Compassion

8| Gentle Goal, Contingency goal, Kindness Statement

Read a full transcription and dive deeper here.


RESOURCES

More on a Fab Four meals: Episode 003 with Kelly LeVeque.

Real Food Fix: Meal prep and planning simplified.

Nut-Free, Dairy-Free Pesto recipe.

Thank you to our sponsor, Thrive Market. Head to https://thrivemarket.com/feelgood for a free month trial membership, 25% off your first order, plus free shipping.


Create your own wellness routine by downloading this free tracking sheet.


LET'S CONNECT

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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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009 Natalie Franke, The Rising Tide Society

Feel Good Effect PodcastRobyn Downs2 Comments

The Secret to Overcoming Comparison & Competition Online with Natalie Franke

Natalie Franke on the Feel Good Effect Podcast

Natalie Franke Hayes is an entrepreneur, mobilization marketer, community builder, and neuroscience nerd. As one of the Founders of the Rising Tide Society and the Head of Community at HoneyBook, she leads tens of thousands of creatives and small business owners while fostering a spirit of community over competition.

Website: nataliefranke.com risingtidesociety.com

Instagram: @nataliefranke

Listen Now



KEY TAKEAWAYS FROM THIS EPISODE

How to build a mindset of community over competition online.

Figuring out what lights you up and finding your calling.

Eradicating isolation and helping people feel like they are not alone.

Overcoming fear and living courageously. 

Starting small and building momentum beyond insecurities and fear.

How to not be a passive observer of your life.

Building relationships with a goal to build others up. 

Being imperfect together and fighting for each other, not against each other.

Combating comparison and competition with vulnerability and connection.

Making the distinction between a brand on social media and a human being.

Prioritizing what you value.

Setting a timer and being efficient with your time on social. 

Turning it all off or participating in a total digital detox.

How balance can be defined in quality (not quantity) of time. 

On how to be intentional and protective of personal time.


Quotes from Natalie

“Whatever you do when you first open your eyes is what you prioritize in your life.”

“As long as we are constantly trying to discover that calling, that purpose, and work toward making an impact, not just for ourselves or for others, that’s where the magic happens.”

“Fear will always be with you. It’s like breathing. It’s like heartbeat. It is there. It is going to be a part of your makeup forever. However, you can chose to act in spite of it. And that’s courageous. That's living courageously.” 

“Social media is glass windows into a curated space that we believe to be truth. But it’s not.”


RESOURCES

Big Magic by Elizabeth Gilbert 

Daring Greatly by Brene Brown

Rising Strong by Brene Brown

Brene Brown Vulnerability and Listening to Shame TED talks

Goal Digger Podcast with Jenna Kutcher


LET'S CONNECT

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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
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    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.

008 Randy Spelling, Reawaken

Feel Good Effect PodcastRobyn DownsComment

From Hollywood to Health: How to Find Your Purpose with Randy Spelling

Randy Spelling on the Feel Good Effect Podcast

Author, speaker, and coach, Randy Spelling helps unfulfilled people who are driven by stress find success in their lives so they wake up every day happy and in their purpose. 

Growing up in a mega-famous family as the son of Aaron Spelling, Randy was surrounded by everything money could buy, but he was left wondering why this didn’t bring happiness.  

He then started a life-long quest in search of true fulfillment, reversed engineered his life and found success from the inside out.

Randy shares his passion for healthy food and intentional living with the wellness blog ReAwaken (launching in summer 2017), which offers down-to-earth tools and tips for busy folks to live healthy, happy lives. 

Listen Now



Randy Spelling

Website: randyspelling.com

Instagram: @randyspelling


KEY TAKEAWAYS FROM THIS EPISODE

What it was like growing up in a Hollywood and navigating the pitfalls of wealth and fame.

The downside of fame and success and always seeking external approval.

Consciously creating a life you want.

Reverse engineering life order to find internal satisfaction.

Finding who you are, what lights you up, and then doing that. 

Getting your needs met without stomping on others.

Flipping the conversation about not having time and making micro-adjustments.

Creating wins and building momentum in life.



LET'S CONNECT

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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!

Subscribe on iTunes.

007: Kait Hurley, kaithurley.com

Feel Good Effect PodcastRobyn Downs2 Comments

Meditation for the Rest of Us with Kait Hurley, kaithurley.com

Kait Hurley on the Feel Good Effect Podcast

Kait Hurley is the founder of kaithurley.com. With a background deeply rooted in wellness, Kait is an educator whose mission is to help others move, meditate, and feel amazing.

As a  lifelong athlete with over a decade of experience in the health and wellness industry, she is dedicated to helping people feel strong and focused through their practice.

Listen Now



Kait Hurley

Website: kaithurley.com

Instagram: @kait.hurley


KEY TAKEAWAYS FROM THIS EPISODE

Overcoming body image issues.

Thriving with anxiety.

Why there are no quick fixes.

Common misconceptions about meditation.

Letting go of perfectionism and making exercise about connection.

Ways meditation can help you out of the negative self-talk loop.

How to bring awareness to the the messages you are sending yourself.

How to pair working out with meditation.

Practicing non-judgement and being more present.



Plug Into the Community!

LET'S CONNECT

  1. Leave a note in the comment section below.

  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter

HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:

    • Launch Apple's Podcast app, then tap the Search tab.

    • Enter The Feel Good Effect, then tap the Search key at the bottom right.

    • Tap the album art for the podcast, then the Reviews tab.

    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.

    • Enter title text and content to leave a review. Enter your nickname, then tap Send.

    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!

Subscribe on iTunes.


006: Danika Brysha, Model Meals + Curve Model

Feel Good Effect PodcastRobyn Downs2 Comments

How to Stop the Weight Struggle & Create a Lifestyle of Wellness

Danika Brysha on the Feel Good Effect Podcast

Danika Brysha is a curve model with IMG Models, a food & wellness personality, and the Founder & CEO of Model Meals, a healthy meal delivery business.

A recovered bulimic, binge eater, and food/sugar addict, Danika turned her worst enemy (food) into her most powerful medicine.

Fed up with the effects that prescription pills, heavy drinking, and processed foods were having on herself and the people she loved, she was committed to finding a better solution to being her absolute best.

Danika’s ultimate goal in life is to help others achieve their highest level of happiness, to help them find what their unique contribution is to this world, and to start living it.

She has a deep passion for those who struggle with food and body issues and hopes that sharing her story can give relief to others who may feel defeated or alone. 

Listen Now



Danika Brysha

Website: danikabrysha.com and modelmeals.com

Instagram: @danikabrysha @modelmeals

YouTube: Danika Brysha


KEY TAKEAWAYS FROM THIS EPISODE

Overcoming an eating disorder and addiction. 

Creating a career as a plus size model.

Adding small habits for big changes.

Finding your mission within your everyday.

How to let go of restrictive food rules and find your natural set place.

How to find body acceptance.

Coming at change from a place of self-love. 

Being enough and striving towards your goals.

Creating your normal around a lifestyle of wellness.

Danika’s daily self-care checklist.

Why a great life is a series of great days, and Danika’s prescription for a great day.

Starting with one thing to take care of yourself each day.


Resources

Evernote

Gratitude practice

Get free delivery on your first Model Meals order by entering promo code: FeelGoodEffect


LET'S CONNECT

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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
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Plug Into the Community

005: Ashley Gartland, Ashley Gartland Coaching

Robyn Downs2 Comments

How to Get Unstuck & Simplify with Ashley Gartland, Ashley Gartland Coaching

How to Get Unstuck & Simplify with Ashley Gartland, Feel Good Effect Podcast

Ashley Gartland is all about simplifying. In this episode we’re talking about switching tracks after becoming a mother, how to get unstuck, ways to identify your values and build a life around them, how to stop judging yourself and grow from a place of simplicity, and how to find the thread of relevancy no matter where your passions take you.

Ashley has been playing the entrepreneur game since she was 22, when she got her start as a freelance food writer. 

After a long run doing everything from testing cocktail recipes to working as an editor at a digital media startup, Ashley created her own brand, Ashley Gartland Coaching, to show other women that building your business doesn't have to be so hard. 

Her sweet spot is helping women refine their planning, goal setting, content and visibility to bring them more profit in their business and more freedom in their life.  

Ashley's work has been featured in O, The Oprah Magazine, The Huffington Post and Being Boss.

Listen Now



Ashley Gartland

Website: ashleymgartland.com 

Instagram: @ashleygartland


Key Takeaways from this Episode

What career design means and how to do it.

How to get unstuck.

Specific tactics to help identify your values and build a life around them.

How to stop judging yourself.

Why true growth comes from simplifying, and how to start.

Why everything is relevant and how to find themes that lead to passion.



LET'S CONNECT

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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.

004: Sadie Lincoln, barre3

Feel Good Effect PodcastRobyn DownsComment

004: Finding Intuitive Health and Committing to Real with Sadie Lincoln from barre3

Sadie Lincoln is the Founder and CEO of barre3, a boutique movement company whose innovative, results-driven, feel-good workout and whole-body-health approach are breaking new ground.

Since opening her first studio in 2008, Sadie has continued to evolve barre3 based on her quest for knowledge on how best to balance the body.  

She works side-by-side with a growing team of experts ranging from physical therapists to scientists to meditation teachers. 

Her talks and articles about discovering body wisdom, finding joy in movement, the power of body diversity, and achieving results without pain have inspired thousands around the globe.

In this episode we dive into what intuitive health means, how to detach from external ideas, commit to real, and practice balance on a day-by-day basis.

Be sure to check out the Resources section, below, to access 15 days of barre3 Online Plus!

Listen Now



Sadie Lincoln

Website: barre3.com

Instagram: @sadielincoln @barre3


Key Takeaways from this Episode

How to make exercise more intuitive.

Detaching from external ideals and formulas.

Practicing balance day by day.

Resetting on what matters.

What committing to real means and how to apply it in your own life.



LET'S CONNECT

  1. Leave a note in the comment section below.
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HELP THE SHOW

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
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    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.


003: Kelly LeVeque, Be Well By Kelly

Feel Good Effect PodcastRobyn Downs10 Comments

003 How to Naturally Balance Your Hunger Hormones with Kelly LeVeque, Be Well By Kelly

Kelly LeVeque is a Certified Celebrity Health Coach and Holistic Nutritionist based in Los Angeles, California.

Guided by a practical and always optimistic approach, Kelly helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life. 

Working with well-known names such as Jessica Alba, Evan Peters, and Eve Hewson, Kelly is extremely passionate about the science of human nutrition and the desire to help clients achieve their personal health goals.

Kelly LeVeque has parlayed her passion for health, wellness and the science of nutrition into her first book, Body Love

Body Love will help you feel empowered, not overwhelmed by food and nutrition, live in balance, weigh what you want and free yourself from food drama forever. 

Listen Now!



Kelly LeVeque

Website: Be Well By Kelly

Instagram: @bewellbykelly


Key Takeaways from this Episode

Kelly's personal food philosophy:

  • Eat For Satiety with the Fab Four and Fab Four Smoothie
  • Elongate Your Blood Sugar
  • Be Hormone Aware
  • Ditch Perfection

Simple tips and tricks to eat to satiety and naturally balance your hunger hormones.

Using the Fab Four to naturally balance your hunger hormones:

1) Protein – Signals to your brain “you’re full!” Provides B Vitamins & Minerals, Provides Amino Acids, the building blocks of cells and collagen (read: nice skin!).

2) Fiber – Provides food for bacteria, removes toxins, slows absorption of glucose.

3) Fat – Provides healthy fat (not stored by your body), increases satiety, slows digestion and curbs cravings, maximizes loss of stored body fat, hydrates cells.

4) Greens – Provides antioxidants, anti-inflammatory, anti-cancer, detox agents, medicinal properties for healing, provides vitamins and minerals.



Plug Into the Community!


Let's Connect

  1. Leave a note in the comment section below.
  2. Share it with a friend via Facebook, Instagram, Pinterest, or Twitter

help the show

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.

002: Sonja Overhiser, A Couple Cooks

Feel Good Effect PodcastRobyn DownsComment

002: Healthy Lifestyle, Real Food, Cancer and Adoption with Sonja Overhiser from A Couple Cooks

FEEL GOOD EFFECT EPISODE 002: HEALTHY LIFESTYLE, REAL FOOD, CANCER AND ADOPTION WITH SONJA OVERHISER FROM A COUPLE COOKS

Today we’re chatting with Sonja Overhiser, an author, recipe developer, podcast host, and healthy and sustainable food advocate. 

Along with her husband Alex, she is creator of the A Couple Cooks website, a collection of whole foods recipes and inspiration for healthy and sustainable eating. 

She is co-host of the A Couple Cooks Podcast, a show that features conversations with the freshest voices in food, including authors, farmers, and celebrity chefs. 

Her work has been featured in national online and print publications, and she develops recipes for national brands. 

Sonja is also the author of Pretty Simple Cooking, a cookbook that will release in February 2018 (Da Capo Press).

Listen Now!



Sonja Overhieser

Website: acouplecooks.com 

Instagram: @acouplecooks @sonjaoverhiser

Podcast: A Couple Cooks


Key Takeaways from this Episode

How to shift your diet away from processed and fast food to real food cooked at home.

Getting past the fear of starting.

Adopting an additive approach to eating real, whole food.

How to stay in the game when life gets tough.

Navigating the transition and unsettled seasons of life.



Let's Connect

  1. Leave a note in the comment section below.
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Help the show

  1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
    • Launch Apple's Podcast app, then tap the Search tab.
    • Enter The Feel Good Effect, then tap the Search key at the bottom right.
    • Tap the album art for the podcast, then the Reviews tab.
    • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
    • Enter title text and content to leave a review. Enter your nickname, then tap Send.
    • Th review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
  2. Subscribe on iTunes.

Plug Into the Community!


003-Sonja-Overhiser.jpg

001: Kristen Boehmer, Living Loving Paleo

Feel Good Effect PodcastRobyn DownsComment

Episode 001: Lifestyle Change, Nutrition, Positive Mindset, and Living with an Autoimmune Disease with Kristen Boehmer from Living Loving Paleo

Feel Good Effect Podcast, 001: Lifestyle change, nutrition, positive mindset, and living with an autoimmune disease with Kristen Boehmer

Today we’re talking to Kristen Boehmer, founder and creator of the Living Loving Paleo website, where she shares nutrition, lifestyle, emotional health, and mindset mastery techniques.

Kristen was diagnosed with Crohn’s Disease at the early age of 12, and after years of living her life severely ill, she took back control of her own health and completely transformed her life by changing her diet and lifestyle. 

These days she works to inspire others to make healthy changes in their own lives, as she believes that we all should know what it’s like to feel our absolute best. 

In today’s show we’re diving into what it’s like to live with a chronic autoimmune disease, and what the illness taught Kristen about resilience and listening her body. 

Kristen shares how she changed her diet and lifestyle to facilitate healing, and how she handles setbacks. We also discuss her training routine, and how she maintains a positive daily mindset.

Listen Now!



Kristen Boehmer

Website: Living Loving Paleo 

Instagram:@livinglovingpaleo


Key Takeaways from this Episode

Thriving with an autoimmune disease.

Listening to your body and changing your diet for optimal health.

Handling setbacks with courage and grace.

Maintaining a positive attitude.

Creating a morning routine for wellness.

Grab a free month of Kristen's Invincible Inspiration by entering coupon code FEELGOODEFFECT