Feel Good Effect

We are diving in 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.

Website: gretchenrubin.com

Twitter: @gretchenrubin

All show notes & resources available at realfoodwholelife.com

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 Happiness Project by Gretchen Rubin

Better Than Before by Gretchen Rubin

The Four Tendency by Gretchen Rubin

Happier podcast

Happier in Hollywood podcast

The Four Tendencies Quiz

Samuel Johnson, the Major Works

HELP THE SHOW

1 | Share the show via Facebook, Instagram, Pinterest, or Twitter

2 | 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!

3 | Subscribe on iTunes.

We're diving 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.

All show notes & resources available at realfoodwholelife.com

Website: mindbodygreen.com

Instagram: @colleenwachob @mindbodygreen

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.

Resources

Watch mbg Revitalize streaming live or replay

mindbodygreen podcast with Melissa Hartwig and Kathryn Budig

The Rich Roll podcast

Let's Connect

• Leave a note in the comment section below.
• Share this episode friend via Facebook, Instagram, Pinterest, or Twitter

Help the show

• 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.
  • Your 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.

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

All show notes & resources available at realfoodwholelife.com

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.

Resources

I Know the Secret to Skinny

I Gave Up Exercise for 30 Days

Feel Good Effect Podcast Episode 004 with Sadie Lincoln

Feel Good Effect Podcast Episode 007 with Kait Hurley

Feel Good Effect Podcast Episode 006 with Danika Brysha

Essentialism: The Disciplined Pursuit of Less by Greg McKeown

How to Create Your Own Wellness Routine (You Can Actually Stick To)

That's So Maven Podcast Episode 22 with Robyn Nohling from The Real Life ND

RABBITS Podcast

My Favorite Murder Podcast

How I Built This Podcast

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:
2. • 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!
3. Subscribe on iTunes.

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.

Website: weelicious.com and onepotato.com

Instagram: @weelicious

All show notes & resources available at realfoodwholelife.com

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.

Cure Your Child with Food: The Hidden Connection Between Nutrition and Childhood Ailments by Kelly Dorfman

The Smoothie Project and The Smoothie Project Planner Sheet

Weelicious Lunches: Think Outside the Lunch Box with More than 160 Happier Meals

Weelicious: 140 Fast, Fresh and Easy Recipes

Killing It: An Entrepreneur's Guide to Keeping Your Head Without Losing Your Heart

Hasbro The Game of Life

Enter promo code FEELGOOD25 here for $25 off your first One Potato order.

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:
2. • 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!
3. Subscribe on iTunes.

Taesha Butler is the blogger behind 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.

Website: thenaturalnurturer.com

Instagram: @thenaturalnurturer

All show notes & resources available at realfoodwholelife.com

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.

Voxer app

The Natural Nurturer 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

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:
2. • 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!
3. Subscribe on iTunes.

Today we're going to take 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!

All show notes and resources (including a free download to get started) available at realfoodwholelife.com.

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

RESOURCES

Real Food Fix: Meal prep and planning simplified

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

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:
2. • 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!
3. Subscribe on iTunes.

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

All show notes & resources available at realfoodwholelife.com

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. Living courageously."

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

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

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:
2. • 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!
3. Subscribe on iTunes.

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.

Randy Spelling

Website: randyspelling.com

Instagram: @randyspelling

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.

Unlimiting You: Step Out of Your Past into Your Purpose by Randy Spelling

Randy's free video training on attaining big goals

One Bowl Lemon Poppy Seed Muffins

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:
2. • 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!
3. Subscribe on iTunes.

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.

Kait Hurley

Website: kaithurley.com

Instagram: @kait.hurley

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.

Love Warrior

Glennon Doyle Melton's Instagram

Darling Magazine

Tiny Beautiful Things

Tea Bar

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:
2. • 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!
3. Subscribe on iTunes.

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.

Danika Brysha

Website: danikabrysha.com and modelmeals.com

Instagram: @danikabrysha @modelmeals

YouTube: Danika Brysha

Overcoming 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

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:
2. • 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!
3. Subscribe on iTunes.