Real Food Whole Life

Season One

30 All the Ways I’ve Failed this Year (or Thinking Outside the Failure Box)

Feel Good Effect PodcastRobyn DownsComment

All the Ways I’ve Failed this Year (or Thinking Outside the Failure Box)

30 All the Ways I’ve Failed this Year (or Thinking Outside the Failure Box): Feel Good Effect Podcast

I’m sharing the ways I’ve failed this year, and how I’ve changed my mindset to think outside the failure box (and you can, too) in today’s vulnerable episode.

I’m also breaking down my new course, Actually Healthy and extending an invitation for you to join in 2018.

Listen Now


Listen on Apple Podcasts



All the Ways I've Failed This Year (Or Thinking Outside The Failure Box)


Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.


29 Top Episodes + What I’ve Learned From Podcasting in 2017

Feel Good Effect PodcastRobyn DownsComment

Top Episodes + What I’ve Learned From Podcasting in 2017

Top Episodes + What I've Learned From Podcasting in 2017

We’re breaking down top episodes from season one of The Feel Good Effect podcast, plus I’m sharing what I’ve learned from my first year of podcasting, plus a never-before-heard clip from before the podcast went live.

We’re also diving into my new course, Actually Healthy!

Listen Now


Listen on Apple Podcasts or Spotify



Top Episodes + What I’ve Learned From Podcasting in 2017


Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

28 Laila Ali on Preparation, Persistence and Food For Life

Feel Good Effect PodcastRobyn DownsComment

Laila Ali on Preparation, Persistence and Food For Life

Laila Ali on Preparation, Persistence and Food For Life on the Feel Good Effect Podcast

Today we’re talking with Laila Ali, world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two.

Laila is sharing how she got into boxing, her transition into fitness & wellness, finding balance, her philosophy on preparation, and persistence, plus her new book, Food For Life.


Listen Now



Guest Information

Instagram: @lailaali

Website: lailaalilifestyle.com

Laila Ali is a world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two.

The youngest daughter of late beloved global icon and humanitarian, Muhammad Ali, she is a two-time hall of famer and four-time undefeated boxing world champion, whose stellar record includes 24 wins (21 of which were “knockouts”).

Laila is most excited about her forthcoming cookbook, “Food For Life: Delicious & Healthy Comfort Food From My Table To Yours!” being released January 23, 2018.

A major source of the inspiration for Laila writing this particular cookbook was her desire to show people how they could enjoy healthier and more nutritious versions of their favorite foods without having to compromise taste.



Laila Ali on Preparation, Persistence and Food For Life


Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

27 Kathryn Budig on Body Image & Redefining Success

Feel Good Effect PodcastRobyn Downs2 Comments

Kathryn Budig on Body Image & Redefining Success

Kathryn Budig on Body Image & Redefining Success on the Feel Good Effect Podcast

We’re diving into body image, redefining success, and finding happiness in the digital media age today with Kathryn Budig.

Kathryn is an internationally celebrated yoga teacher and author known for her accessibility, humor, and ability to empower her students through her message, “aim true.”


Listen Now



Key Takeaways

Kathryn’s journey to yoga and how her relationship with the practice has changed over time.

Changing the definition of something “working.”

On resisting labels and living outside of a definable box.

How to redefine successful and move away from external validation to measure self-worth.

The difference between success and happiness.

How to look at your core values and evaluate how your life matches your core values.

Loving who you are right now in all aspects.

Not indulging in negative self-talk and understanding the complexities of body image.

Avoiding the comparison trap, in particular comparing yourself to previous versions of yourself.


Guest Information

Instagram: @kathrynbudig

Website: kathrynbudig.com

Kathryn Budig is an internationally celebrated yoga teacher and author known for her accessibility, humor, and ability to empower her students through her message, “aim true.”

With over a decade of experience in her field, Budig served as the yoga editor to Women’s Health magazine for five years, contributed recipes and sat on the Yahoo Health Advisory Board, and regularly contributes to Yoga Journal, The New Potato, and MindBodyGreen.

She is the creator of the Aim True Yoga DVD produced by Gaiam, author of The Women’s Health Big Book of Yoga and Aim True.



Kathryn Budig on Body Image & Redefining Success


Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

26 An Interview with Melissa Hartwig, Whole30 Co-Founder

Feel Good Effect PodcastRobyn Downs2 Comments

An Interview with Melissa Hartwig, Whole30 Co-Founder  

An Interview with Melissa Hartwig, Whole30 Co-Founder. Melissa talks about the Whole30, how to do a Whole30, common mistakes when doing a Whole30, hers take on dieting, and she explains all about the lesson of the lamp.  Read the interview or listen on the Feel Good Effect Podcast.   #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast #healthpodcast #healthandwellnesspodcast #selfhelp #selfimprovement #healthylifestyle #healthyliving #whole30 #melissahartwig #whole30septemeber

Melissa Hartwig is co-founder of the Whole30 program, and four-time New York Times bestselling author.

In today’s episode we dive into details about the Whole30, Melissa’s take on dieting, and she explains all about the lesson of the lamp.


Read on for more on Melissa's interview, and scroll to the bottom to listen to the podcast.


Show Notes

Today’s guest is kind of a big deal.

Melissa Hartwig is a cofounder of the Whole30 program, a certified sports nutritionist specializing in helping people change their relationship with food, and a 4-time New York Times bestselling author.

In this interview, we will go into depth about the Whole30 program and Melissa’s two new books, a cookbook, “The Whole30 Fast & Easy Cookbook”, and a journal, “Whole30 Day by Day”.  

We will also dive into how she uses her personal social media to speak her truth and the lesson of the lamp.

On the Whole30:

The Whole30 is essentially pushing the reset button with your health, habits, and relationship with food.

It is not a diet, a weight loss plan, or quick fix.

It is about helping you figure out how the foods you eat affect your craving, metabolism, digestion, and immune system.

It’s a 30 day self experiment to figure out which foods work for you, so that you can create the perfect diet for you for the long term.

It’s an experiment in that it’s an individual journey.

The diet industry tends to have two modes of thought: either that food and diets are one-size-fits-all (eat this, don’t eat that and you should succeed) or that it’s not, that it is actually an individual need and experience.

But how do we know what we need as an individual?

And it’s really complicated.

So, Whole30 helps bridge that gap saying that it’s not one-size-fits-all, while giving the structure to help you figure out what works for your individual self in this 30 day experiment.

The Whole30 program gets some criticism that it’s a diet program, too.

People tend to think of “diet” as a caloric restriction program to focus on weight loss, relying heavily on will power, and then it just ends, leaving people primed for a rebound.

The Whole30 is different; it’s about changing our approach and connection to food.

On making the switch to the Whole 30:

Depending on health history, diet, activity, and stress levels, the experience of switching to the Whole30 will differ.

However, it is often a relatively big change, especially for the first 10 days.

During this period, there are physiological changes taking place (consuming less sugar and processed carbs, but more nutrient dense foods) as well as psychological changes (relying less on comfort foods).

These changes are hard, but often by week 2 most of these negative effects are over, and energy, mood, and self confidence are back up.

On guilt and shame and the Whole30:

There is so much guilt and shame attached to our food choices.

“Food is not a moral issue. You are not a good or bad person based on the food that you put on your plate”

The Whole30 supportive resources and community help motivate people from a place of understanding.

Finishing the program may take more than one try!

This is something new and hard, but there is a huge emphasis on support from the community.

On “Food Freedom Forever”:

This book, “Food Freedom Forever: Letting Go of Bad Habits, Guilt, and Anxiety Around Food”, is about how to keep up healthy habits.

After hearing community feedback on struggling to keep it up after the 30 days end, Melissa wrote this book to help turn healthy habits learned from the Whole30 into a lifestyle that works for you.

The struggle is almost all psychological, emotional, and habitual.

From research in habits, willpower and change, Melissa provides practical application of these skills.

In the example of this common dieting dialogue, “you need to just decide if this indulgence is worth it”, Melissa offers in the moment strategies on how to figure out if it is worth it for you.

It’s about changing your emotional relationship with food in a healthy way that will become integrated into your mindset over time.

The Whole30 actually started as a program for young, crossfitters and expanded into a much larger, more diverse community that needed a softer approach to changing your relationship with food.

It has been refined since, and the Whole30 program tells you exactly what to eat, what not to eat, provides guidelines on how much to eat, for a 30 days period.

People like the effective structure in this changing process.

Each step takes away some of the structure to help ease people out of the program and into their lives.

At the end there is a Reintroduction Period when old food groups are reintroduced, but you're in charge, maintaining some of the structure.

Even afterwards, during Food Freedom, although it is on your own at that point, Whole30 provides a plan to integrate healthy habits into your life.

On how to make things work depending on your individual needs + the 4 tendencies:

The 4 tendencies come from Gretchen Rubin; you can hear her talk about them in her interview with the Feel Good Effect Podcast.

You often have to say the same piece of information 3 or 4 different ways until it clicks with whoever

“It’s in your best interest to learn how flex your personality and communication style so that you can effectively communicate with a variety of people”

There is language in the Whole30 for all 4 of the tendencies to structurally support all 4 types relating to habit.

  • Upholders just need to be given instructions and the Whole30 gives an explicit plan for upholders to follow.

  • Obligers need accountability, so the Whole30 has a range of coaches, forums, and social media buddies to help maintain this support.

  • Rebels often feel pressured, so the Whole30 language includes intentional pieces to lessen pressures.

  • Questioners want to know “why”, so Melissa wrote an entire book, “It Starts With Food”, to provide the science behind why we do this.

On new things for the Whole30:

Melissa has two new books on their way out:

The Whole30 Fast & Easy Cookbook” is a cookbook with sheet pan, slow cooker, no cook, or simple cook recipes, great for gluten-free, dairy-free, reduced sugar, and soy-free diets, with whole food, healthy and satisfying meals.

After taking away so many foods for a program, sometimes it’s hard to imagine what’s left on the plate; this book helps open up your palette.

Whole30 Day by Day” is a day by day companion guide to your Whole30 experience.

After watching over 1 million people go through the Whole30 program, Melissa has good idea of what each day will look like.

This guide is part manual, part reflection, and every day has motivation, tips and tricks, resources, FAQ’s answered, and a guided reflection to help plan for the day.

“More closely connected you can stay to the growth mindset that comes with taking on a new habit, the more successful you’ll be long term”

Habit research is built into each of these daily steps to help make these habits stick.

Whole30 coaching is also a growing community.

When surveyed, Melissa found that 75% of the Whole30 community were doing it alone.

An online community doesn't give in-person social support that studies show are so important in habit change.

Whole30 coaches are part of local communities, experts in Whole30 program, there to provide support and accountability to help finish the program.

On Melissa’s use of personal social media:

Even though she is the face of Whole30, their social media feed is exclusive to Whole30.

Melissa’s personal social media, which is self-run, is where she shares her other interests with people who want to connect with her.

On the lesson of the lamp:

The lesson of the lamp is meant to help people who are struggling with feeling like they are at the mercy of other people's opinions.

For people who are really brought up by compliments but really dragged down by criticism.

If you look at a lamp, and you say “I don't like that lamp”, it doesn't say anything about the nature of the lamp.

It does, however, say something about how you are choosing to experience the lamp.

“When people offer personal opinions about you… it says nothing about you, it says everything about the way they are experiencing you”

When you know how you really are, it won’t weigh you down when you hear criticism.

Your own self acceptance is what is important.

Lesson of the lamp helps you remember: this isn't about me it's about them.

And it doesn't matter what someone else thinks.

The second lesson of the lamp, is that you can't build compliments into your self worth, either.

Criticisms aren't about you, and compliments are the same way.

Self worth cannot be built on other people’s compliments, in the same way criticism can’t be either.

Think about it:

How are you going through your life?  

How are other people's opinions affecting your overall opinion of yourself and your overall self worth?

On Melissa's experience stepping into herself:

Melissa has been more open and candid on social media than in prior years.

Originally, she tried to present a perfect life on social media, although it didn’t match her reality.

After ending her marriage, she shed her online imposture and felt better about how she presented herself.

She wanted to take it to the next level, becoming slightly uncomfortable in her vulnerability.

Melissa uses instagram for “mini therapy sessions”, since she cant take it back after processing and posting online.

It’s good practice for sharing vulnerably.

“The more we can observe people that we admire being brave and stepping up and sharing really candidly, the more it empowers other people to find their voice and do the same thing”

Sometimes it’s hard to be real and vulnerable, but it’s also hard to pretend that something there isn't.

On what’s next + how to connect with the Whole30

Melissa’s next adventure is a book tour.

She’s also continuing to grow and develop coaching communities, and (maybe!) in the early stages of developing a podcast with Gretchen Rubin.

“Whole30” is the name for everything social media (Visit the website for free resources!)

To connect with Melissa, she’s on Facebook but is most active on Instagram.

On what healthy really means:

“Being in a place where your inner integrity is in line with your outer actions.

So you feel like you are really… ‘belonging to yourself’.  

The things that are important to you are reflected in your actions, and the company you keep and the things you’re choosing to pursue, and that all of those things are coming back to you giving you even more health and vitality and joy”


Guest Information

Melissa Hartwig is a Certified Sports Nutritionist who specializes in helping people change their relationship with food and create life-long, healthy habits. 

She has been featured by Dr. Oz, Good Morning America, the New York Times, the Wall Street Journal, Details, Shape, Outside, and SELF, and ranked #27 on Greatists Top 100 Most Influential People in Health and Fitness in 2017. 

Melissa has presented more than 150 health and nutrition seminars worldwide, and is a prominent keynote speaker on social media and branding, health trends, and entrepreneurship. 

Instagram: @melissahartwig @whole30recipes

Website: whole30.com



An Interview with Melissa Hartwig, Whole30 Co-Founder. Melissa talks about the Whole30, how to do a Whole30, common mistakes when doing a Whole30, hers take on dieting, and she explains all about the lesson of the lamp.  Read the interview or listen on the Feel Good Effect Podcast.   #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast #healthpodcast #healthandwellnesspodcast #selfhelp #selfimprovement #healthylifestyle #healthyliving #whole30 #melissahartwig #whole30septemeber

Listen now




Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

25 The Secret to Staying Gentle (When Life Gets Messy)

Feel Good Effect PodcastRobyn DownsComment

The Secret to Staying Gentle (When Life Gets Messy)

The Secret to Staying Gentle (When Life Gets Messy)

We’re diving into gratitude today, and how a gratitude practice can allow you to stay gentle (even when life gets messy). In this episode we’ll dig into why gratitude works, what it is, what it isn’t, and how to do it.

Listen Now



1 | The Research

Gratitude amplifies our enjoyment and appreciation of the good, which research has shown to not only improve mood, but to also improve overall life satisfaction.

When we intentionally recognize and think about all of the good things (and good people) in our life it actually makes our life better.

Intentionally recording gratitude moments naturally increases mindfulness as we become more intentionally aware of what is happening in our life as we experience it so that we can record our moments in journal.

Practicing this type of mindfulness has been shown across several studies to decrease symptoms of stress, physical pain, depression, and anxiety, and has actually been shown to increase brain volume and activity in the prefrontal cortex - a brain area that plays a critical role in effectively managing stress and negative emotions.

Also, it inevitably leads us to appreciate all the good things that happen throughout our day more,

2 | What It Is 

Practicing gratitude simply means that you bring awareness to the extraordinary in the ordinary.

3 | What It’s Not

Adopting a gratitude practice doesn’t mean that you can’t feel painful or negative emotions. Or that you never have a bad day. Or that you never complain. 

Gratitude is a both/and practice. I have feel bad or sad and still feel gratitude.

Gratitude is not about guilt. If you find yourself thinking “I should be grateful,” honor those feelings. Talk to someone. Reach out for help. 

4 | Get Specific  

If you’re just starting or you’re a long-time gratitude practitioner see if you can get specific.

For example, if you’re grateful for your family, see if you can find specific instances throughout your day or week that you’re grateful for when it comes to your family.

Once you train your brain to look for the specific, you’ll be amazing at the number of little pockets of gratitude you can find.

5 | Write it Down

Writing a gratitude list or recording instances in a moment journal can help you capture your gratitude practice each day. 

6 | Give it Away

Share your gratitude! Expressing gratitude with others not only builds them up, but fills your cup as well.



The Secret to Staying Gentle (When Life Gets Messy)


Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

24 Ashley Neese, How to Breathe for Health

Feel Good Effect PodcastRobyn DownsComment

How to Breathe for Health with Ashley Neese

How to Breathe for Health with Ashley Neese

We are diving into breath this week with our guest, Ashley Neese.

In this episode we discuss why a breathwork practice is so important, how to do it, common misconceptions, and how to use breath to improve your overall health.

Ashley Neese is a courageous guide who empowers people to heal themselves.

She holds a MFA from the California College of the Arts and is a leading expert in the breathwork field.

Her private sessions, workshops, retreats, and lifestyle journal guide spirit seekers towards living with their hearts wide open. 

Ashley works with clients all over the world and has been featured in Vouge, Well + Good, Freunde von Freunden, Jenni Kayne, The Chalkboard Mag, MindBodyGreen, ELLE Japan, Free + Native, and The Nourished Journal.

She is regularly invited to speak at conferences and podcasts and teach for corporations. Ashley’s recent engagements include, MindBodyGreen’s Revitalize, That’s So Retrograde, The Balanced Blonde, Goop, WeWork, FOX, BuzzFeed, True Botanicals, Lululemon, and Kit + Ace. 


Listen Now



Key Takeaways

Ashley’s story and how she recovered from addiction.

The key to breathing for health.

Why the exhale matters.

How to add a breathwork practice into your weekly routine.



Guest Information

Website: ashleyneese.com

Instagram: @ashleyneese


How to Breathe for Health with Ashley Neese


Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter
  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!
  3. Subscribe on Apple Podcasts.

23 Ali Edwards, Feel Good Effect Success

Feel Good Effect PodcastRobyn Downs2 Comments

Finding Real Health in Real Life: Feel Good Effect Success with Ali Edwards

Finding Real Health and Real Life: Feel Good Effect Success with Ali Edwards

We’re diving into a Feel Good Effect success story today, as we chat with Ali Edwards from aliedwards.com.

We talk about Ali’s wellness story, how she balances taking care of herself as a working mama of a blended family of seven, and how she’s used lessons taken from the Feel Good Effect to find real health in real life.

Ali Edwards's passion resides in that very special place where the stories and images of life intersect.

Her work includes teaching, writing, photography, and memory keeping product design. Learn more about her intentional memory keeping projects and products at http://www.aliedwards.com


Listen Now


Listen on Apple Podcasts


Key Takeaways

Ali’s wellness story, what worked and what didn’t.

What’s still challenging on a day to day basis.

How Ali found help with her anxiety and depression.

Her philosophy on food and feeding a family of seven.

Her approach to movement and finding what works for her.

Ali’s go-to Feel Good Effect podcast episodes.



Guest Information

Website: http://www.aliedwards.com

Instagram: @ae_wellness


Finding Real Health in Real Life: Feel Good Effect Success with Ali Edwards


Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter
  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!
  3. Subscribe on Apple Podcasts.

022 Sarah Dubbeldam, DARLING Magazine

Feel Good Effect PodcastRobyn DownsComment

Why Retouching Isn’t Health: Real Beauty, Redefined with Sarah Dubbeldam

Why Retouching Isn't Healthy with Sarah Dubbeldam: Feel Good Effect podcast

We’re taking a deep dive the fundamental problem of retouching in media, why narrowing the definition of beauty is not healthy, how to replace lies with truth, and the upcoming documentary, self(i.e.), with Sarah Dubbeldam, CEO of DARLING Media and Editor-in-Chief of DARLING Magazine.

Sarah Dubbeldam is founder of DARLING, a multi-media company that is positively redefining female-driven digital, social and print content. She serves as CEO of DARLING Media and Editor-in-Chief of DARLING Magazine.

After graduating from Concordia University, Sarah was signed by one of the world’s top modeling agencies.

Although her modeling career was met with success through national campaigns, after a few years she was fed up with feeling insecure and depressed, questioning what she was doing with her life.

Sarah put her dissatisfaction into action and over coffee with her best friend Kelli, came up with the idea of launching DARLING, a magazine that broadened the ideal of “beauty” with an authentic and elevated conversation for women.

The goal: creating media that matters.

Five years after first developing the concept, Sarah turned to Kickstarter in 2012 to get the print magazine off the ground.

Since then the company has grown into different verticals such as video, online, social media and events and has become a movement to build women’s self-esteem.

DARLING is the only women’s magazine that does not retouch women’s skin or bodies and seeks to represent a wide range of sizes, ages and ethnicities.

The cultural phenomenon Sarah has created can be seen in the hashtags #thatsdarling, #darlingmovement and #darlingweekend that have been used more than 15 million times on social media.

Listen Now


Listen on Apple Podcast


Key Takeaways

The DARLING founding story, and how the mission statement came to be.

The decision to not retouch images in the magazine.

The difference between filters and retouching.

Sarah’s definition of perfectionism and the ideal of beauty throughout the years.

The problem with narrowing the idea of beauty.

“A flaw is only a flaw if it’s measured against an ideal.” Sarah Dubbeldam

“Your body is your home. The only thing holding you back is believing there’s something wrong with you.” self(i.e.)

Replacing lies with truth.

Bringing awareness to self-critical thoughts and sharing these thoughts with a supportive community.

Learning to have healthy thought patterns is what it really means to be healthy.



Guest Information

Website: darlingmagazine.com

Instagram: @darlingmagazine @sarahdubbs


Why Retouching Isn’t Health: Real Beauty, Redefined with Sarah Dubbeldam


Show the Feel Good Effect Love

  1. Share it via Facebook, Instagram, Pinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

021 No Fail Meal Planning Tips (For People Who Hate Meal Planning)

Feel Good Effect PodcastRobyn Downs6 Comments

No Fail Meal Planning Tips (for People Who Hate Meal Planning)

Meal Planning Tips (for People Who Hate Meal Planning): Feel Good Effect Podcast

We’re taking a deep dive into meal planning this week. From how to make meal planning work in real life, common mistakes, specific mindset strategies, and action steps, this episode is packed with information to help you meal plan (even if you hate the idea right now)!

LISTEN NOW



Ready to simplify? I made you a free cheatsheet!

Grab the Cheatsheet!

Downlaod the free cheatsheet to help you simplify meal prep.

    No spam, just love headed your way.

    Key Takeaways

    1 | Let Go of Perfect

    There is no such thing as perfect meal planning.

    Let go of unrealistic expectations and rigid plans in favor of simplicity, and work within the context of your real life.

    Action Step: Can you think of a specific example when perfect meal planning or following a rigid plan kept you from meal planning?

    If so, how can you reset expectations and try again?

    2 | Know your Why

    Keeping in mind why you are meal planning and cooking at home can help keep you on track and motivated over time.

    If your why includes goals for the future, see if you can add a few that are more immediate.

    Action Step: Make a list of why you want to meal plan and cook at home.

    Then add a few immediate outcomes to the list.

    3 | Simplify

    Complicated recipes and long ingredient lists are a sure why to burnout and ditch meal planning altogether. Instead, try simplifying.

    Think of recipes in terms of the Essential Six, and Meal Map instead of meal planning.

    Simplifying the process will allow you to know what you need at the grocery store and then have ingredients on hand to throw together meals in minutes.

    Action Step: Think about ways you can simplify meal planning.

    Try adopting the Essential Six and Meal Mapping approach and see if it makes things easier.

    4 | Make it Enjoyable

    Take meal planning off the dreaded chore list and move it into the self-care category.

    Pour yourself a cup of tea or glass of wine, put on some good music, and take a few moments to prepare for the week in comfort.

    Action Step: Brainstorm a few ways you can make the process of meal planning more enjoyable and nurturing.

    5 | Enlist Help

    There is no rule you need to do everything yourself. Invite others in your life to help with the process, whether it’s picking up groceries or taking something off your plate.

    Action Step: Think about ways you can invite help when it comes to meal planning. Then reach out and ask!

    6 | Anything is Better Than Nothing

    In the ideal world we’d all have every meal planned and ingredients on hand for effortless cooking.

    Since the ideal isn’t always possible, just start with something. Plan one dinner. Batch cook one recipe. Start small. Then see how far you can go.

    Action Step: How can you adopt the anything is better than nothing mentality this week? You don’t need to wait for the ideal, start now, start small, and enjoy the ride.



    More Information

    Website: realfoodwholelife.com

    Instagram: @realfoodwholelife


    No Fail Meal Planning Tips (for People Who Hate Meal Planning)


    Show the Feel Good Effect Love

    1. Share it via Facebook, Instagram, Pinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    020: Lisa Merkle, Yogis Get Cancer, Too

    Feel Good Effect PodcastRobyn Downs2 Comments

    Yogis Get Cancer Too, with Lisa Merkle

    Yogi's Get Cancer Too, with Lisa Merkle

    In this episode, we’re talking with Lisa Merkle, a self described yogi, event designer, and cancer survivor, about her life before cancer, how she navigated both western and eastern approaches to fighting the disease and healing her body, and what she learned through the process.

    Diagnosed with cancer in July of 2016 and recently resurfacing from treatment, Lisa is moved to share lessons endured in an effort to educate and inspire others on the topic of cancer prevention and awareness.

    As a certified yoga teacher, Holistic Health Coach, and with a background in photo and event production, Lisa launched an event and lifestyle design studio with a focus on serving clients associating with health and wellness trends.

    She recently relocated to Miami after 17 years in New York City, with sights set on developing an Urban Farm in Overtown Miami: a food desert and historically underserved community in downtown Miami.

    Prior to launching her own business, she spent a decade as Studio Manager at the photography studio of photographer Bruce Weber.

    Listen Now



    Key Takeaways

    Living the wellness lifestyle before cancer.

    Her symptoms and experience with treatment prior to the diagnosis.

    Lisa’s cancer diagnosis, and the decisions she faced going into treatment.

    The bias she held against western medicine, and how she worked with both eastern and western practitioners to address her illness.

    Why the antithesis to polarization is inclusivity, to connect and to create a dialog.

    The healing practices she implemented during treatment and recovery.

    Why she chooses love over fear.

    Lisa’s next project in Miami.


    Show Resources

    Fat, Sick & Nearly Dead by Joe Cross

    Judith Hanson Lasater Restorative Yoga

    Far Infrared Bio Mat


    Guest Information

    Website: lisamerkle.com

    Instagram: @lisamerkle212


    Yogis Get Cancer Too, with Lisa Merkle


    Show the Feel Good Effect Love

    1. Share it via Facebook, Instagram, Pinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    019 Phoebe Lapine, The Wellness Project

    Robyn DownsComment

    Finding Healthy Middle Ground + Thriving with an Autoimmune Disease, with Phoebe Lapine

    Phoebe Lapine, The Wellness Project, Feel Good Effect Podcast

    In this episode we’re chatting with Phoebe Lapine about autoimmune disease, Hashimotos Thyroiditis, finding middle ground when it comes to health, and her book, The Wellness Project.

    Phoebe is a food and health writer, wellness personality, gluten-free chef, culinary instructor, recipe developer and speaker.

    On her award-winning blog, Feed Me Phoebe, she shares recipes for healthy comfort food, and insights about balanced lifestyle choices beyond what’s on your plate.

    Her memoir, The Wellness Project, chronicles her journey with Hashimotos Thyroiditis and how she finally found the middle ground between health and hedonism by making one lifestyle change, one month at a time.

    Listen Now



    Key Takeaways

    Overview of autoimmune disease and Hashimotos Thyroiditis.

    Thoughtful systematic way of figuring out what works for you. 

    How to fit health changes into real life.

    Finding the sweet spot between health and hedonism and feeding your spirit.

    The effect of stress on health, autoimmune disease, and the benefit of letting go of unrealistic ideals of perfection.

    The One Big Question--if you could tell someone one thing to change about their life that would have a profound impact on their wellbeing, what would it be?

    Thinking about health in terms of concentric circles, and then focusing on locking down the center circle.

    The Ten Commandments of healthy hedonism.

    Why focusing on balanced blood sugar is a great place to start when it comes to health change.

    Approaching an elimination diet with an experimental mindset.

    The benefit of consuming fermented foods.

    Why taking small steps can make such a big difference over time.

    How cooking at home can move the needle when it comes to health.

    Finding the middle ground and balance between making your body feel good and living a good life.



    Guest Information

    Website: feedmephoebe.com

    Instagram: @phoebelapine


    Finding Healthy Middle Ground + Thriving with an Autoimmune Disease, with Phoebe Lapine


    Show the Feel Good Effect Love

    1. Share it via Facebook, Instagram, Pinterest, or Twitter
    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!
    3. Subscribe on Apple Podcasts.

    018 Kate Fagan, What Made Maddy Run

    Feel Good Effect PodcastRobyn Downs4 Comments

    Why Struggle is Not Weakness with Kate Fagan, What Made Maddy Run

    Why Struggle is Not Weakness with Kate Fagan, What Made Maddy Run, Feel Good Effect Podcast

    In this episode we’re talking with Kate Fagan, author of the book, What Made Maddy Run: The Secret Struggles and Tragic Death of an All-American Teen.

    We unpack the themes of perfectionism, the effects of social media on our brains, difficult transitions, and mental health.

    And we explore how healthy is driving satisfaction from activities and engagement not dependent on outside validation.

    Listen Now!


    Listen on Apple Podcasts


    Key Takeaways

    Madison Holleran’s story.

    Unpacking the themes of perfectionism, the effects of social media on our brains, difficult transitions, and mental health.

    How we seem to need one box for everything and how that can be problematic in talking about mental health.

    How filters played a role in Maddy’s life, and how they may be playing a role in all of our lives.

    How much photographic information we are consuming and the possible impact on our brains.

    The inability to see that everyone else’s social feeds were filtered, too.

    The problem with filtering in and filtering out.

    Social isolation and social media.

    The difference between connectivity and true social connection.

    The ways that the digital medium can cloud a real emotional state.

    Real conversations are messy and lack control vs. digital interactions.

    Connecting one human to another is asking follow up questions and staying in the relationship through the hard questions.

    If you think you are alone in your feelings it may be difficult to share your experience and ask for help.

    The transition to college and the challenges this experience can bring.

    “I know I’m supposed to feel like the lucky chosen few, but all I feel is overwhelm.” This can be a really difficult mental battle.

    The risk of “I should be feeling.”

    Struggle is not weakness.

    “When the hurdle you are supposed to clear is actually a brick wall, you’re not going to get to the other side, you’re going to actually hurt yourself in trying to push through.”

    The problem with perfectionism.

    “Notice how close perfection is to despair.”

    Why checking boxes and achieving will never be enough when it’s in the absence of true joy, knowing who you are and what makes you happy.

    “I’ve been at the bottom and I’ve been at the top and I know I won’t find peace in either.” -Aaron Rogers

    Finding joy and peace with things that have nothing to do with external validation.

    Healthy is driving a majority percentage of satisfaction from activities and engagement not dependent on outside validation.



    Guest Information

    Website: bykatefagan.com

    Instagram: @katefagan3

    Podcast: Free Cookies


    Why Struggle is Not Weakness with Kate Fagan, What Made Maddy Run


    Show the Feel Good Effect Love

    1. Share it via Facebook, Instagram, Pinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    017: What I Wish I’d Known When Starting a Wellness Journey

    Feel Good Effect PodcastRobyn DownsComment

    What I Wish I’d Known When Starting a Wellness Journey

    What I Wish I Had Known When Starting My Wellness Journey

    In this episode we’re diving into the 5 things I wish I’d know when starting my wellness journey.

    Website: realfoodwholelife.com

    Instagram: @realfoodwholelife


    Listen Now!



    KEY TAKEAWAYS FROM THIS EPISODE

    1. Gentle Over Perfect

    It’s hard to be gentle when you have big goals.

    But perfection is an impossible target, and holding yourself to such a standard is a quick way to burnout.

    Plus, it’s just really difficult to maintain in the long run.

    Instead try to be gentle in the process. 

    2. Know and Honor What Works for You

    Know yourself, your life context, and what works for you. Then honor it. 

    3. Not For Skinny, Just For Me

    External outcomes are fine, and there’s nothing wrong with wanting to lose weight, get toned, eat healthier, or meditate more.

    Try to keep in mind why you’re doing this, and then see if you can bring the focus inward.

    4. There is More Than One Right Way to Do This

    Even though there are a million prescriptive diets and wellness plans in the world, there is more than one right way to wellness.

    Trust yourself in finding what works for you.

    Not doing things according to a perfect plan does not mean you’re failing.

    5. Step Back From Pushing Through and Lean into Support, Belief + Slow

    If you find yourself pushing through, checking boxes, and missing the joy see if you can take a step back.

    Is there a way to make some changes so that you’re working from a place of support, belief, and slowness?



    What I Wish I'd Known When Starting a Wellness Journey


    SHOW THE FEEL GOOD EFFECT LOVE

    1. Share it via FacebookInstagramPinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    016: Jon Acuff, Finish: Give Yourself the Gift of Done

    Feel Good Effect PodcastRobyn Downs2 Comments

    Finish: Give Yourself the Gift of Done with Jon Acuff

    Jon Acuff on the Feel Good Effect Podcast: Finish Give Yourself the Gift of Done

    Jon Acuff is the New York Times-bestselling author of six books including his most recent, Finish.

    He's helped some of the biggest brands in the world tell their story, spoken to hundreds of thousands of people at companies such as Microsoft, Nissan and Comedy Central, and been featured regularly on national media.

    Listen Now!



    Jon Acuff

    Website: acuff.me

    Instagram: @jonacuff


    KEY TAKEAWAYS FROM THIS EPISODE

    Why Jon followed up his book Start with his current book, Finish to answer the question of how to actually reach your goals.

    Shining light on why the middle is so hard.

    Why perfectionism is one of the biggest hurdles to success.

    What to do on the day after perfect, when things haven’t worked out.

    Escaping all-or-nothing thinking when it comes to goals.

    Reconciling the perceived definition of perfectionism with how it manifests in real life.

    “Amazon has sold millions of imperfect, finished books.”

    The significance of day 2 and day 13 in reaching your goals.

    How cutting goals in half can help you succeed in the long run.

    Secret rules and why they are keeping you from your goals.

    Why being kind to yourself is the key to success.

    How self-awareness leads to understanding secret rules and moving beyond them.

    The importance of fun and how it contributes to success.

    Why you can’t do it all, shouldn’t do it all, and how to let things go.

    Shame is pretending you can do it all.

    Using perfectionism to avoid the true work.

    Being honest about your own failures and not painting a perfect picture of yourself to the people around you.

    Remember one size doesn’t fit all. Always be editing, always be tweaking, always be curious.

    A health goal isn’t turning you into a different person. A health goal is allowing you to celebrate you you already are even more.



    Give Yourself the Gift of Done, with Jon Acuff


    SHOW THE FEEL GOOD EFFECT LOVE

    1. Share it via FacebookInstagramPinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    015: Gretchen Rubin, The Four Tendencies

    Feel Good Effect PodcastRobyn DownsComment

    The Secret to a Happy, Healthy Life with Gretchen Rubin

    Gretchen Rubin on the Feel Good Effect Podcast

    We are diving into The Four Tendencies with Gretchen Rubin, and why knowing yourself is the way to a happy, healthy life.

    Gretchen Rubin is one of the most influential writers on the linked subjects of habits, happiness, and human nature. 

    She’s the author of many books, including the blockbuster New York Times bestsellers Better Than Before and The Happiness Project

    A member of Oprah’s SuperSoul 100, Rubin has an enormous following, in print and online; her books have sold almost three million copies worldwide, and she has a highly ranked, award-winning podcast, Happier with Gretchen Rubin

    Listen Now!


    Listen on Apple Podcasts


    Guest Information

    Website: gretchenrubin.com

    Twitter: @gretchenrubin


    Key Takeaways from this Episode

    How she left a successful law career for writing.

    Why it took Gretchen 10 years to become an overnight success.

    The origin story of the Happiness Project, and why she focused on the practical daily life activities for health and happiness.

    What “Be Gretchen” means, and why the only way to build a happy, healthy, creative, efficient life is to base it on the foundation of our own nature, our own values, our own interests, our own temperament. 

    There is no magic one-size fits all solution. 

    We are mostly alike but the differences are so important.

    Sometimes things work, sometimes they don’t and it’s not your fault.

    Why it’s so hard to know yourself. There’s the way we wish we were, the way other people wish we were, and our assumptions about what people are like.

    Using the laws of distinction to describe our differences.

    What did you love to do when you were 10 years old, what do you lie about (which means there’s a disconnect between you life and your values), who do you envy?

    Shining a spotlight on hidden patterns and lending a vocabulary.

    What to do when you’re telling yourself “I should.”

    The Four Tendencies and how you respond to outer and inner expectations.

    The difference between Upholder, Questioners, Obligers, Rebels.

    Diving into the challenges and positives of each tendency.

    Why it doesn’t work to try to change your tendency.

    Why “should” is a trigger. It’s only what I can do, what I will do, and what works for me.

    Why September is the new January



    The Secret to a Happy, Healthy Life, with Gretchen Rubin


    SHOW THE FEEL GOOD EFFECT LOVE

    1. Share it via FacebookInstagramPinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    014: Colleen Wachob, mindbodygreen

    Feel Good Effect PodcastRobyn Downs2 Comments

    The True Meaning of Wellness (From the Biggest Brand in the Game), with Colleen Wachob

    The True Meaning of Wellness, Colleen Wachob, mindbodygreen on the Feel Good Effect Podcast

    In this episode we dive into the true meaning of wellness with Colleen Wachob, the Founding Partner and Chief Brand Officer at mindbodygreen, one of the biggest brands in wellness.

    Colleen graduated from Stanford University with degrees in International Relations and Spanish, and spent ten years working at Fortune 500 companies including Gap, Walmart and Amazon. 

    She now lives in Brooklyn, New York with her husband, mbg founder, Jason Wachob, and daughter Ellie.

    Listen Now!


    Listen on Apple Podcasts



    Key Takeaways from this Episode

    How she switched careers to find health and connect with her passion in the wellness world.

    How a health scare led to a significant life changes and served as the catalyst to leave her traditional career path.

    Why wellness is living a complete and fulfilling life. That’s a life of connections with self, with your family, with your community and your environment.

    Why wellness is a journey with no no clear destination.

    How the actual practice of wellness is progress.

    The mbg definition of wellness that requires looking at the connections across the pillars of wellness: physically, mentally, emotionally, spiritually and environmentally. 

    Why the wellness industry runs the risk of turning narcissistic and obsessive.

    Clarifying the distinctions between science-backed wellness trends.

    Why there isn’t one answer--and how to tune into you when it comes to navigating the wellness space. 

    The Feel Good test: Does this make you feel good?.

    Wellness has to become so much more accessible. Making it part of everyday life.

    Navigating big life transitions from the corporate world to a start-up and Colleen’s new role as a mother.

    Intentionally disconnecting from social media and connecting with family to create balance and balance.

    The upcoming mbg Revitalize conference.



    The True Meaning of Wellness (From the Biggest Brand in the Game), with Colleen Wachob


    SHOW THE FEEL GOOD EFFECT LOVE

    1. Share it via FacebookInstagramPinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    013: Davida Kugelmass, The Healthy Maven

    Feel Good Effect PodcastRobyn DownsComment

    Ditching Extremes & Finding Joy with Davida Kugelmass, The Healthy Maven

    In this episode, we’re chatting about ditching extremes, setting boundaries, listening in and finding joy with Davida Kuglemass from the Healthy Maven.

    Feel Good Effect Episode 013, Ditching Extremes & Finding Joy with Davida Kugelmass, The Healthy Maven

    Davida Kugelmass is the creator behind The Healthy Maven, a multi-channel health and wellness platform dedicated to making healthy living easier and sustainable.

    Davida’s content is diverse, ranging from recipes, to travel, to self-care with a focus on how to live healthfully, rather than living for your health.

    Listen Now!


    Listen on Apple Podcasts


    Davida Kuglemass

    Website: The Healthy Maven

    Instagram: @thehealthymaven

    Podcast: That’s So Maven


    Key Takeaways from this Episode

    How to take what works for you (and ditch the rest).

    Overcoming an exercise addiction by taking a break and finding joy in movement.

    Giving yourself permission to explore different options for healthy living.

    Quitting the exhausted, hungry, guilty, frustrated cycle when it comes to food and exercise.

    Why health is so much more than your pant size.

    Letting go of compulsive exercise and leaning into intuitive movement. 

    How to really listen to your body and give yourself permission to get what you actually need.

    Davida’s self-nourishing morning and evening routine.

    Why simplifying is healthy.

    Balance is nourishing your body to feel good and that it changes from day to day.



    Ditching Extremes & Finding Joy, from Healthy Maven, Davida Kugelmass


    SHOW THE FEEL GOOD EFFECT LOVE

    1. Share it via FacebookInstagramPinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    012: Catherine McCord, Weelicious + One Potato

    Feel Good Effect PodcastRobyn DownsComment

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

    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


    Listen on Apple Podcasts


    Guest Information

    Website: weelicious.com and onepotato.com

    Instagram: @weelicious


    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.



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


    SHOW THE FEEL GOOD EFFECT LOVE

    1. Share it via FacebookInstagramPinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    This post contains affiliate links.

    011: Taesha Butler, The Natural Nurturer

    Feel Good Effect PodcastRobyn DownsComment

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

    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.

    Listen Now


    Listen on Apple Podcasts


    Guest Information

    Website: thenaturalnurturer.com

    Instagram: @thenaturalnurturer


    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.


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


    SHOW THE FEEL GOOD EFFECT LOVE

    1. Share it via FacebookInstagramPinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    This post contains affiliate links.