Made To Thrive – Details, episodes &amp; analysis

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Ask Us Anything: Daily Routine, Tinnitus Tips, the Power of Alone Time, and More (feat. my Husband)

Episode 16

Wednesday, September 25, 2024 • Duration 36:36

You asked, we answered! In this episode, Brian and I dig into a smorgasbord of delicious questions submitted by you, our wonderful listeners. What's our daily routine like? How do we prioritize "me" time? How do I learn to accept my diagnosis? Brian also rattles off his clown car smoothie recipe, shares tips for dealing with tinnitus, and tries in vain to explain why he keeps forgetting our anniversary. Plus, back by popular demand, our science segment with fun facts about the moon! Join us on our first installment of "Ask Us Anything."

WE DISCUSS:

[01:54] Daily routines and non-negotiables

[11:00] The importance of alone time in relationships

[16:00] Accepting a difficult health diagnosis

[22:10] Science break: How the moon was born

[23:40] Missing anniversaries and trying to make up for it with a homemade card

[26:23] Stress management and tips for dealing with tinnitus

RESOURCES

CBT for Tinnitus - Dr. Bruce Hubbard

SleepPhones

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Feeling Unappreciated? 36 Thank You Messages to Remind You of Your Awesomeness

Episode 7

Wednesday, July 17, 2024 • Duration 28:37

Trust me – I know just how tough it can be to accept compliments or feel like you don't deserve them. But I'm here to challenge your thinking and help you embrace gratitude and appreciation in your life, both for yourself and others. Today, I share some simple practices, exercises, and tools you can incorporate into your daily routine to change your perspective on appreciation and create a culture of gratitude all around you.

This episode will encourage you to recognize and appreciate every single way you contribute to the world, big and small. If you need a reminder of your worth and the difference you make – listen in!

WE DISCUSS:

- (1:07) When was the last time you felt truly appreciated?

- (5:10) How to receive and give verbal gifts

- (9:14) My 36 thank you messages to you

- (18:42) Simple practices to cultivate a culture of gratitude

- (22:29) An exercise for giving yourself gratitude even if it feels uncomfortable

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The Micro-Habit Revolution: Transforming Your Health One Tiny Step at a Time

Episode 6

Wednesday, July 10, 2024 • Duration 33:54

After years of experience, you can trust me when I say that taking a focused, slow, and steady approach to healing is way more effective than a rigorous all-or-nothing one. In this episode, I talk about one of my favorite topics – micro habits, or as I like to call it, "Turtle Power!" I explain how small, consistent actions can lead to big, sustainable results without the overwhelm.

Today, you'll hear my practical and manageable strategies for mindful eating, drinking, thinking, resting, and renewing that will truly transform your life. Whether it's drinking a bit more water, adding more veggies to your plate, or taking a few calming breaths, these tiny steps will lead you straight down the path to thriving!

WE DISCUSS:

- (2:18) Why the classic tortoise and the hare story applies to your wellness routine

- (7:17) How I shifted from an all-or-nothing approach to a more sustainable approach to healing

- (13:19) Tips and tools for developing micro habits and stress management skills

- (16:15) Practical examples of the benefit of adding micro habits into your routine

- (23:52) Strategies for habit stacking

- (26:13) Why it’s so important to celebrate your wins

RESOURCES

Check out my Inner Circle Wellness Community

Check out my 21-Day Total Wellness Program

Read Atomic Habits by James Clear

Episode 1: 5 Simple Habits That Will Change Your Life

How to Heal Your Gut with Dr. Will Bulsiewicz

Episode 5

Wednesday, July 3, 2024 • Duration 01:04:16

If your gut had a spokesperson it would 100% be my incredible guest today! In this episode, we're deep diving into the world of gut health with Dr. Will Bulsiewicz, a board-certified gastroenterologist, leading expert on the microbiome, and author of The Fiber Fueled Cookbook. He shares his valuable insights on why caring for your gut is so important for your overall well-being.

We talk about all things related to poop and gut health, from how it affects your immune system and mood to the best and worst practices. Dr. Bulsiewicz also gives you practical advice on making small changes to your diet that lead to massive results. Your relationship with your gut is so crucial for thriving, and Dr. Bulsiewicz is here to inspire and empower you to nurture it!

WE DISCUSS:

- (7:27) Everything that’s possible when you have a healthy relationship with your gut

- (13:59) Advice for being empowered to talk to close-minded doctors

- (15:55) The best practices for your gut and how to navigate the produce aisle

- (25:03) The worst practices for your gut and the truth about alcohol

- (31:45) Why the gut microbiome is an ecosystem that you need to nurture

- (36:45) The supplements you should be taking for your gut

- (40:43) The importance of looking at your poop

- (48:34) How your emotion state relates to your gut

- (54:29) Tips for starting to pay attention to your gut

RESOURCES

Want me to be your wellness coach this year? Learn more here!

Sleep better with your FREE Wake Up Rested Toolkit

Check out

Everything That's Right With You: Flipping The Script On Self-Criticism

Episode 4

Wednesday, June 26, 2024 • Duration 34:58

It's so incredibly easy to fixate on our flaws and imperfections. We have thousands of thoughts every single day, so it's no wonder many are self-judgements. But these negative thoughts can be mentally and physically draining, and they truly limit your potential. So – what if you made a conscious effort to focus on everything that's right with you, because my friend, there is so so much.

Today, I encourage you to celebrate all of the magic already inside you. I share my strategies and tips for guiding your negativity bias, self-criticism, and limiting thoughts to be more kind, productive, and mindful of your well-being. It's time for you to lean more on love.

WE DISCUSS:

- (2:28) How negative self judgements impact your physical health

- (5:53) The benefits of focusing on what’s right with you

- (9:22) A personal story of when I learned to believe in myself and the magic that’s already inside of me

- (21:18) What does success look like for you?

- (23:12) Advice for guiding your negativity bias and limiting thoughts to be productive and kind

- (28:42) Strategies for raising your standards for how you treat you and leaning on love

RESOURCES

Want me to be your wellness coach this year? Learn more!

Sleep better with your FREE Wake Up Rested Toolkit

Check out Terri Cole

Check out Tara Brach

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Slash Your Grocery Bill with Carleigh Bodrug’s Plant-Based Kitchen Hacks

Episode 3

Wednesday, June 19, 2024 • Duration 01:01:37

When I was diagnosed with cancer nearly two decades ago, I turned to a plant-based diet to take some control of my health, and I haven't looked back. In this episode, I chat with the incredible Carleigh Bodrug, a New York Times bestselling author and a huge plant-based and food waste reduction social media creator. Carleigh is known for her "Plant You" platform, which empowers her audience to get creative and cook meals using ingredients they already have at home!

In our conversation, Carleigh highlights her nonjudgmental approach to promoting sustainability in the kitchen. She shares her practical tips for reusing food scraps, explains the benefits of having a diverse range of plants in your diet, and shares her advice for building a strong online following. We also touch on Carleigh's latest book, "Scrappy Cooking," and why she wants you to have a healthy body that will help you live life to the fullest.

WE DISCUSS:

- (5:06) What initially inspired Carleigh to go plant-based

- (13:46) The reality of food waste and why it matters

- (18:27) How Carleigh’s recipes utilize leftover ingredients and encourage you to be creative with the scraps

- (25:51) Clever ways to reuse scraps like coffee grounds, chickpea water, onion skins, banana peels & more!

- (34:55) Tips for eating a diverse range of fruits and vegetable

- (41:50) Advice for building your social media platform and making an impact online

- (48:27) Navigating criticism and negative reviews as a creator

- (52:56) The intersection of holistic wellness and living with grief

RESOURCES

- Crazy Sexy You

- Get your FREE Wellness Tracker

Overcoming Someday Syndrome

Episode 2

Wednesday, June 12, 2024 • Duration 22:26

Life is terminal, and it's up to you to truly live. If you've ever felt stuck, putting off your dreams until "someday," this episode is for you! I explain why "someday" is a complete mirage and share simple strategies to start living boldly today. I highlight the importance of making our golden moments happen right now, encourage you to prioritize what truly matters, and motivate you to take action despite your fears. Plus, I'll walk you through a simple exercise to help you gain the clarity and motivation you need to achieve your big sky goals. Remember, my friend - you are already enough, and it's never too late to get started towards your dreams!

WE DISCUSS:

- (1:56) Why you should experience your golden moments right now

- (6:52) Advice for prioritizing the life you love over to-do lists

- (9:42) Understanding that you are already enough

- (11:07) How to stop talking yourself out of your big ideas

- (13:59) An exercise for envisioning your boldest, brightest life and believing that anything is possible

- (19:08) Some encouragement to take action today and live life fully!

RESOURCES

Get your FREE Hot Mess Recovery Kit!

Check out Hay House

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I’m Not a Mourning Person

5 Simple Habits That Will Change Your Life

Episode 1

Wednesday, June 5, 2024 • Duration 45:52

Welcome to the very first episode of "Made to Thrive" – I'm so happy you're here, my friend! Ever wondered what it really means to thrive? This podcast is all about exploring that question to help you feel better, live boldly, and create a more fulfilling life so you can truly thrive, not just survive.

In today's episode, I give you a sneak peek of what's to come on the podcast, share a bit about my background, and discuss some practical strategies to help you thrive in every season of life. Plus, I dive into the 5 pillars of wellness, which serve as a simple roadmap for thriving, and share tips for adding them into your daily routine today. Are you ready to become a mental olympian?

WE DISCUSS:

- (3:50): My backstory, my biggest rupture, and what to expect from this podcast

- (6:43): What does it really mean to thrive?

- (15:56): The biggest myths about thriving

- (23:53): 5 practical strategies to help you thrive in any season

RESOURCES

Free Wellness Tracker

CONNECT WITH KRIS