By Katrina Sequenzia
5
219219 ratings
The podcast currently has 67 episodes available.
Getting healthy and fit in 2024 is easier than you think. Join me in this episode as I break down the 7 Habits of a Healthy Free Life and why these specific habits are vitally important for your well-being.
The 7 Habits of a Healthy Free Life
You’ll gain insight into the unique roles of the 7 key healthy habits of:
You will also learn each habit’s ultimate goal to work towards.
Let’s make 2024 your healthiest year EVER!
ALSO!
Tune in to learn about our 5-day Healthy Habits Challenge for the New Year! In this challenge, you’ll create a morning routine that will set you up for success each and every day.
Remember, He is your strength. He will help you in all areas of your life.
In this episode about the 7 Healthy Habits, you’ll learn…
[01:35] Progress happens slowly, that’s why diets don’t work.
[03:26] Join our 5-day Healthy Habits Challenge for the New Year!
[06:45] #1: Worship Always.
[15:41] #2: Rest Often.
[21:50] #3: Hydrate Adequately.
[24:08] #4: Sleep Deeply.
[27:10] #5: Move Lovingly.
[30:28] #6: Eat Glorious Foods.
[32:47] #7: Exercise Consistently.
Resources mentioned:
Join the Healthy Habit Challenge: healthyfreelife.com/challenge
Listen to the following episodes:
001: What Makes Healthy Free Life Different
016: Baby Steps: The Secret to a Healthy Lifestyle
014: Drink Water for Weight Loss: Could It Be This Simple?
036: Why Movement is More Important Than Exercise
004: How to Eat God’s Way Using Glorious Foods
025: 3 Exercise Mistakes to Avoid
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!
Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
If you think you’re too unfit, too overweight, or too old for a Healthy Free Life to be possible for you… today’s special guest has two words for you: think again!
Listen in to this episode of Healthy Free Life as I bring you a glorious story of success by Milanda Reynolds, a Healthy Free Life student that lives all the way in Tasmania, Australia.
12 years ago, Milanda was diagnosed with stage 4 thyroid cancer and had to have her thyroid removed. After struggling with her weight for years up until that point, her thyroid removal created a cascade of consequences that put her into metabolic syndrome.
Her doctors said she no longer had a metabolism:
She became isolated, depressed, and had low self-esteem.
After starting her Healthy Free Life journey (The Academy + Metabolic Reboot Program) about a year and a half ago...
Milanda was able to:
“I definitely believe that God led me to Healthy Free Life.” – Milanda Reynolds
Her doctor didn’t think it was possible, but it was. Tune in to hear more about Milanda’s Healthy Free Life story and her miraculous results!
“I never tell people I’ve done the hard work. I did participate but God has done the hard work in changing me to have faith in Him that this body that He created, he can still perform miracles with it and I’ve got the doctor’s proof to know that.” – Milanda Reynolds
In this episode about Milanda, you’ll learn…
[00:32] About Milanda Reynolds.
[04:03] What Milanda’s life and health was like before Healthy Free Life.
[06:25] Why she started her Healthy Free Life journey.
[10:37] The lifestyle and diet changes that had the greatest impact on Milanda’s health.
[12:00] Milanda’s experience in the Metabolic Reboot Program + The results she experienced.
[15:17] How much weight have you lost over these last 18 months?
[17:38] Is this a sustainable lifestyle for you?
[20:15] What Milanda’s life is like now that she’s living a Healthy Free Life.
[22:58] Advice for people who want to start their own health journey.
Resources mentioned:
Register for our FREE class, Metabolic Blueprint Masterclass: https://healthyfreelife.com/blueprint
In the masterclass, we'll walk you through our 4 Phases of Metabolic Healing and guide you through the process of healing the root cause of weight gain, disease, and exhaustion, and most importantly help you maintain your results.
By healing your metabolism and balancing your hormones, you'll finally be able to be in control with food, and achieve lasting weight loss.
Don't let the opportunity to reclaim your health and confidence slip through your fingers.
Join us for the Metabolic Blueprint masterclass and take the first step towards a healthier, happier you.
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!
Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
You may think there’s only one perfect diet for you--one that can solve your health problems…
The Perfect Diet
The truth is, if there was one magic diet out there, we would all be healthy and free.
So, what you need to understand is there is no one diet that fits everyone.
You are unique and so is your metabolism.
The Perfect Diet for You [Metabolic Individuality]
The perfect diet for you will use the law of metabolic individuality to create a diet that’s uniquely perfect for you and your metabolism.
It will take into account four ways our bodies are unique and how each of those impact our diet, lifestyle, and ability to live a healthy free life.
Plus, we give you a few tips on staying healthy and maintaining your healthy habits when your spouse or family doesn’t want to get on board.
“You have to honor your physiology, you need to honor your psychology, you need to honor your personal preferences, and you need to honor your practical circumstances when you are seeking to create a way of eating and living that works for you. You are unique and so are your food and lifestyle needs.”
In this episode of The Perfect Diet for You, you’ll learn…
[03:45] Exactly how our bodies are physiologically unique & How dieting affects us differently.
[08:25] Ways humans are psychologically different from each other & How that impacts your eating habits.
[11:54] How your personal preferences influence your ideal diet and lifestyle choices.
[17:06] About practical circumstances (your environment) and how they impact your ability to succeed at healthy eating.
[23:17] “You have to honor your own uniqueness or you’ll have no chance of sustained success.”
[23:46] Join the Metabolic Reboot waitlist & Register for the free Metabolic Blueprint Masterclass!
Resources mentioned:
Register for the free Metabolic Blueprint Masterclass: https://healthyfreelife.com/blueprint
Listen to episode 20: 4 Ways to Get Healthy When Your Family or Spouse Doesn’t Want To
Listen to episode 49: Why Your Body Fights Weight Loss [The Law of Metabolic Compensation]
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!
Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
Overcoming your fear of failing is a big deal....
Is fear holding you back from living a healthy free life?
Does your fear of failure keep you stuck in an unhealthy lifestyle, unable to lose weight or change your habits?
If so, you’re not alone. I know how it feels to be afraid of failing or making mistakes, but here’s the thing… fear doesn’t move you forward.
At its core, the fear of failure is an intense feeling of anxiety or apprehension about not meeting our expectations or the expectations of others.
This fear can manifest in a variety of ways, such as
When it comes to health and wellness, and weight loss especially the fear of failure may manifest
Do any of those symptoms resonate with you?
If so, I will help you overcome. First, we remember to invite God into your Healthy Free Life journey because it’s our faith in God that helps us overcome our fear of failure, embrace a growth mindset, and reach our health goals.
We will learn how to:
As Christian women, we know that we are called to take care of our bodies and honor God with our health, and we cannot let fear hold us back from doing so.
The reality is there are no failures, only ineffective solutions.
“There is a 1 in 6 chance that you are going to die from a preventable cardiac condition – from heart disease. That is what you should fear… You’ve got to get healthy, there is no other option here.”
Take heart, dear one. Because when you take a body-mind-spirit approach, as we do here at Healthy Free Life, PLUS you couple it with developing healthy habits the right way, like I will teach you in the Academy… you will succeed. This is the strategy you’ve been missing all your life!
You are not alone. Together, we can...
In this episode of overcoming your fear of failure at weight loss, you’ll learn…
[04:39] What is fear of failure?
[07:25] Signs & Symptoms: How to know the fear of failure is keeping you stuck.
[10:13] Tips and strategies for overcoming your fear of failure.
Resources mentioned:
Download our free Metabolic Jumpstart Guide and join the Metabolic Reboot waitlist: https://healthyfreelife.com/reboot
Get Your Exclusive Academy Invite: https://healthyfreelife.com/academy
Listen to episode 56: Marylee’s Story: How she ditched dieting and disease (+ lost 30 pounds)
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!
Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
There are four stages of Metabolic Damage. This may sound technical and boring to you, but whether you are a "couch potato" or a "dieter" you will benefit from knowing and recognizing the stages.
Here’s the truth… it’s not the end of the road for you. Healing is just around the corner.
We want you to take control of your health and heal the metabolic processes in your body!
Metabolic Damage
Many of us struggle with symptoms of metabolic dysfunction and even diseases related to our metabolism.
Don't be discouraged, friend. We understand.
We use the term metabolic damage, but take heart.... your metabolism isn't actually damaged. It has been doing its job all along.
Just not in the way you are happy with...
So Why Metabolic Damage
We use this term because it is a great descriptive term to bring awareness to the relationship between metabolism and certain disease processes.
Whether you’ve just started experiencing symptoms or you’ve been struggling for years, don’t worry, God has a plan for you!
What Are Stages of Metabolic Damage
Chris and I break down the four stages of metabolic damage, how to identify which stage of metabolic damage you’re in, and how to start healing.
Understanding these four stages of metabolic damage will help you take back control of your health, heal your metabolism, and get you back on the weight loss train.
But remember…
“If you find yourself in these stages, especially stages three and four, healing the metabolism and focusing on health is going to have to be prioritized over losing weight.”
In this episode about Stages of Metabolic Damage, you’ll learn…
[02:12] What is metabolic damage?
[06:10] The 2 types of people that struggle with metabolic damage.
[09:12] How energy imbalance shows up in dieters and couch potatoes.
[12:57] The 4 Stages of Metabolic Damage: Metabolic Compensation, Metabolic Resistance, Metabolic Dysfunction, and Metabolic Damage.
[30:01] Is metabolic damage reversible? How do I heal my metabolism?
[34:08] Get the Metabolic Jumpstart guide at healthyfreelife.com/reboot!
Resources mentioned:
Listen to episode 42: Metabolism: What Is It and How It Works
Get the Metabolic Jumpstart guide: https://healthyfreelife.com/reboot
Listen to episode 46: Dieting and the Metabolism (+ the Right Way to Lose Weight)
Listen to episode 49: Why Your Body Fights Weight Loss [The Law of Metabolic Compensation]
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!
Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
Mary Lee is a 65-year-old woman who has gone from discouraged to motivated! She is smashing her health goals with the Healthy Free Life Academy's Metabolic Reboot program. Finally, she believes her physical ability matches her spiritual life and she can go on a summer mission trip with the youth group!
MaryLee's Story of Disease
Marylee was struggling with health issues due to weight gain, and was unable to use traditional diets to reach her goals.
She struggled with:
Ditching Diets Even as a Rule Follower
Although Marylee is a rule follower and had no problem following the rules of a diet and losing weight, she just couldn't keep it off.
As soon as she came off the diet, she gained the weight back.
God's Glorious Foods Lead to Healthy Free Life
However, since she joined Healthy Free Life, which is designed to help her achieve slow but steady weight loss without more dieting, Marylee doesn't feel deprived.
She actually likes the food she is eating and believes she doesn't need to "come off" so she can eat what she wants.
Marylee's Victory Story of Ditching Diets and Disease
The victories Marylee celebrates are non-scale and scale.
She is now:
"I'm feeling motivated, encouraged... I feel God has blessed me so much and I'm able to be a blessing to others." - Marylee
In this episode about Marylee, you’ll learn…
[03:45] The health toll excess weight took on Marylee.
[09:15] Fear of letting God down kept her from doing things she wanted to do.
[11:36] 40 Day Food Revival within HFLA was the middle ground she needed.
[15:19] Baby steps led to 10,000 steps a day (and how she rewards herself).
[16:00] Marylee is not dieting but eating things she likes so doesn't need to change.
[19:45] Victories! non-scale and scale.
[26:45] What life is like now with motivation and encouragement.
[29:00] Ready to experience true health and healing? Join us in The Academy and join our Metabolic Reboot!
Resources mentioned:
Listen to Episode 52: Perfection Not Required: Embracing The 80/20 Rule
Get Your Exclusive Academy Invite: https://healthyfreelife.com/academy
Join the Metabolic Reboot Waitlist: https://healthyfreelife.com/reboot
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!
Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
We are looking beyond the scale... and celebrating non-scale victories, or NSVs as we call them at Healthy Free Life.
What Are Non-Scale Victories
Do you want to lose weight without diets, deprivation, or defeat? If so, you’re in the right place because the Healthy Free Life Way is definitely for you.
This weight loss journey doesn’t focus on the numbers on the scale.
Instead, it helps you focus on...
Additionally, you’ll learn how to recognize the signs of a healthy body and why recognizing those signs is so crucial for successful weight loss/gain/management.
Put simply, these non-scale victories are health improvements that result from healthy lifestyle changes.
Importance of Non-Scale Victories
Non-scale victories are more important and more impactful than scale-based victories; therefore, looking for non-scale victories before scale victories is essential.
If you’re struggling with:
It will take time for your body to heal before you can lose weight… and that’s okay!
Healing will happen, you just have to be patient, commit to your new healthy habits, and focus on the non-scale victories.
“Focus on loving your body, treating it with gentleness and respect, and let it heal first. Just one day at a time, one step at a time, one good choice at a time.”
In this episode about non-scale victories, you’ll learn…
[03:21] What is a non-scale victory?
[03:39] Why a healthy lifestyle and healing comes before weight loss.
[04:30] Then how long will it take me to heal before I can lose weight?
[08:20] Also, why it’s important to focus on non-scale victories during your health and/or weight loss journey?
[10:13] NSVs of a healthy body: Symptoms of health, disease transformations, moments you stumble, mental and spiritual changes, and more!
[17:00] Diseases that Healthy Free Life students have overcome.
[17:43] Ready to experience true health and healing? Join us in The Academy and join our Metabolic Reboot!
Resources mentioned:
Listen to Episode 19: Theresa's Story
Episode 50: Deb's Story: At 70, Proves It's Never Too Late
Listen to Episode 37: Julie's Story: How She Stopped Dieting and Lost 70 Pounds
Episode 3: My (Katrina's) Story: Katrina's Journey to Health
Listen to Episode 39: The LIFEr Creed
Get Your Exclusive Academy Invite: https://healthyfreelife.com/academy
Join the Metabolic Reboot Waitlist: https://healthyfreelife.com/reboot
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!
Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
Do you struggle to manage overwhelm with in-the-moment emotions? Perfectionism or people-pleasing? Have you ever felt like you were “never enough”? Do you struggle with emotional eating?
Meet Alicia Michelle
In this episode of Healthy Free Life, I welcome Alicia Michelle, an author, speaker, podcast host, certified NeuroCoach, and Founder of Vibrant Christian Living.
Through her coaching, courses, and Bible studies, she’s equipping Christian women with practical brain-based and Bible-based tools to break free from the worry and exhaustion of:
that comes from feeling “never enough.”
Simple Strategies for In-the-Moment Emotions
Does that resonate with you?
Learn Alicia’s unique methodology called ADD (Acknowledge, Discern, and Decide) to help you overcome feelings in-the-moment of unworthiness and emotional overwhelm.
If you don’t deal with your thoughts and emotions in healthy ways, in the moments of overwhelm, you’re going to be tempted to reach for food and substances to numb your feelings, which can lead to unhealthy patterns of emotional eating.
“It’s so helpful to understand more about the deeper issues… because we’re so quick to try to hack our way out of things… Emotional eating or just everyday things that we feel, we want to stuff them down or we want to run from them instead of really understanding it’s okay. We can sit with them, we can work with them and also what might be behind it on a deeper level.” - Alicia Michelle
With the ADD strategy, you’ll be able to process your in-the-moment thoughts and emotions in a healthy way so you can make better choices that align with your values and goals.
In this episode with Alicia Michelle, you’ll learn…
[01:51] About Alicia Michelle & What is a NeuroCoach?
[05:30] My own experience with feeling unworthy.
[08:04] Why can’t I stop emotional eating?
[11:46] How to use the ADD method to overcome in-the-moment difficult emotions, emotional eating, and overthinking.
[17:00] Ways to become more aware of your thoughts and emotions.
[21:26] Learn how do we invite God into the ADD method?
[22:51] Biblical words of encouragement for overcoming fear of making decisions.
[28:53] How to Access Your FREE Mindset Training: "Break Free from Feeling Never Enough"
Resources mentioned:
FREE GIFT: Access a free mindset training (based on brain science and the Bible) called "Break Free from Feeling Never Enough" at VibrantChristianLiving.com/mind
Dr. Jud Brewer: https://drjud.com
Connect with Alicia Michelle:
Visit her website: https://vibrantchristianliving.com
Follow her on Instagram: https://www.instagram.com/aliciamichellecoach
Connect with her on Facebook: https://www.facebook.com/VibrantChristianLiving
Listen to The Christian Mindset Coach Podcast: https://vibrantchristianliving.com/podcast
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!
Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
Did you know that getting enough powerful protein is essential for your body to heal, renew itself, and function properly?
Powerful Protein!
Protein is an essential macronutrient we eat and use every single day. Join me in this episode of Healthy Free Life as Chris and I talk about
Am I Getting Enough Powerful Protein?
You’ll also learn reasons:
Whether you’re a vegan, omnivore, or meat lover, it’s important to make sure you’re eating the right amounts and the right types of protein.
Protein truly is the building block of the entire human body and it comes in many forms. When you eat and digest protein, your cells are able to repair and rebuild themselves.
In fact, our bodies utilize up to 300 grams of protein each day just to rebuild and repair itself.
Isn’t that amazing?
“That one thing can be the key that unlocks people’s weight loss… and it can be effortless.” - Chris
To learn more about what foods are rich in high-quality protein, download the Glorious Foods List for free at kit.healthyfreelife.com!
In this episode about powerful protein, you’ll learn…
[01:21] What is protein and what is protein used for in the body?
[04:18] Why protein is key for weight loss, aging, gaining muscle, and more.
[16:58] How protein supports the metabolism and prevents chronic disease, like diabetes.
[19:00] Why building muscle is vital for your health and longevity.
[21:22] How much protein should I be eating?
[30:54] How to make sure you’re eating enough quality protein & How to add more protein to your diet.
[38:18] Tips for getting enough protein as a vegan or vegetarian.
[43:19] How to download the Glorious Foods List in our Healthy Free Like Starter Kit
Resources mentioned:
Download the Healthy Free Life Starter Kit here (+ The Glorious Foods List!) at: kit.healthyfreelife.com
Truvani Organic Plant Based Protein Powder
Favorite Whey Protein Powder, Truefit
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!
Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
I have some really good news for you: perfection is not required!
Do you struggle like so many of us with a perfectionist or an “all or nothing” mindset when it comes to dieting?
Perfection Not Required
The 80/20 rule can help you achieve your health and wellness goals without being perfect.
A perfectionist mindset keeps you stuck and unhealthy.
I’m sure we’ve all been there at some point… setting unrealistic goals, following a strict diet, or pushing ourselves too hard, only to fall short or give up completely.
Sound familiar? That’s where the 80/20 rule comes in to save the day.
The 80/20 Rule of Dieting
The 80/20 rule of dieting can help you embrace a more flexible and balanced approach to health and wellness.
There’s no need to strive for perfection on your health journey.
There’s no need to have an “all or nothing” mindset.
Together, let’s recognize that every healthy action we engage in is an opportunity to bring glory to God.
You are only one healthy action away from getting back on track with your health goals.
To get started on your Healthy Free Life, download the Healthy Free Life Starter Kit at kit.healthyfreelife.com!
In this episode, you’ll learn…
[02:56] The dangers of perfectionism in dieting, exercise, etc.
[06:09] What is the 80/20 rule?
[07:07] The benefits of using the 80/20 rule.
[08:56] How to apply the 80/20 rule to your diet + Examples of how I use the 80/20 rule in my daily life.
[25:48] The #1 key to successfully implementing the 80/20 rule.
[30:31] For the “all or nothing” ladies, 80% might not be the right goal for you! Here’s your solution…
[34:35] How to get started: Download the Healthy Free Life Starter Kit!
Resources mentioned:
Download the Healthy Free Life Starter Kit here: kit.healthyfreelife.com
Listen to Episode #023: How to Create Healthy Habits That Last
Listen to Episode #050: Deb’s Story: At 70, Proves It’s Never Too Late
Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!
Connect with me!
Visit my website: healthyfreelife.com
Follow me on Instagram: www.instagram.com/healthyfreelife
Connect with me on Facebook: www.facebook.com/healthyfreelife
The podcast currently has 67 episodes available.