What if three simple habits could completely shift a kid’s energy, focus, and confidence?
In this episode of the Oh Health Yeah Podcast, we break down three powerful levers parents and kids can start using immediately:
• Protein instead of sugar for breakfast
• A morning digital fast to protect focus and cortisol
• Expressing thankfulness to strengthen mental health and relationships
This conversation was inspired by a recent presentation to sixth, seventh, and eighth graders. We unpack how these habits improve classroom performance, athletic output, emotional regulation, and long term resilience.
Whether you're a parent looking for practical tools or a young person wanting more energy and clarity, this episode gives you simple, actionable steps you can start today.
Try one this week and see what changes.

If you could only pull one lever for fat loss… which one actually matters?
Zach and Gus take their “This or That” weight loss debate and stretch it beyond quick answers. Using the archetype of a middle-aged person trying to lose weight, they unpack the real why behind the choices and where nuance beats rigid rules.
Sugary drinks or late night snacks. Sleep or training. Mobility or strength. Alcohol or dessert. They challenge each other, poke holes in their own biases, and show how coaching isn’t about one-size-fits-all fixes.
If you’re trying to lose weight and want clarity instead of noise, this one’s for you.

This Valentine’s Day, we’re flipping the script on health. It’s not just about weight, cholesterol, or steps, it’s about the people in your life. Discover insights from a Harvard study that proves strong social connections and meaningful relationships aren’t just good for your soul,they’re good for your longevity.
In this special episode, we break down:
The seven ways to evaluate the health of your relationships
How social connection, prosociality, and spirituality impact your lifespan
Simple steps to strengthen the bonds that matter most
Tune in and learn how prioritizing your connections could be the single best thing you do for your happiness, your health, and your heart this Valentine’s Day.

This episode is a big one.
For the first time on Oh Health Yeah, we’re sharing a real virtual session in a live podcast format. No scripts. No fluff. Just honest conversation and practical health strategy in real time.
We’re joined by our producer’s mother-in-law, Melanie, and we want to give her a huge thank you for her vulnerability and for being the first to test drive this new podcast format with us. She showed up with openness and courage, the episode turned out incredibly well, and because of that you can expect more sessions like this to appear from time to time.
Melanie shares a deeply personal health journey that includes multiple cancer diagnoses, major surgeries, diabetes management, recovery, sleep disruption, and the ongoing work of rebuilding strength step by step.
This episode gives you a front-row seat to how Healthy Is Wellness approaches real people and real health situations: personalized, practical, and grounded in small, sustainable change.
Inside this episode:
• Building a health plan during medical recovery
• Adjusting nutrition when your body has new rules
• Movement and PT after surgery
• Simple, effective stress tools
• Navigating medication-related sleep challenges
• Why small, repeatable habits create lasting change
If you’ve ever felt like your health situation is complicated, this conversation shows what practical progress actually looks like.
Real talk. Real health. Real progress.
🎧 Press play.

Bonus Episode
In this rapid fire conversation, we break down one of the most researched and commonly recommended supplements in health and performance: creatine.
We discuss why creatine supports both brain function and muscle performance, how it works inside the body, and why many people may not get enough through diet alone. The episode also explores dosing considerations, potential digestive side effects, and why talking with your doctor is important before starting supplementation.
This short format episode is part of our quick education series designed to answer common health and wellness questions in a simple and practical way.
If you have supplement questions or health topics you would like us to cover next, let us know and it may become a future rapid fire episode.

January is full of big goals and even bigger burnout.
In this final episode of our Where Do I Start? series, we break down the fourth pillar of health: activity and how to approach movement in a way that actually sticks.
We talk about why activity does not need to mean the gym five days a week, how choosing movement you genuinely enjoy changes everything, and why consistency on your worst week matters more than intensity on your best one.
You will also learn about one of our favorite low barrier strategies for movement: rucking. Walking, chores, fishing, or playing with your kids, all with a little added resistance to support muscle mass, calorie burn, and core stability without overhauling your life.
This episode is for anyone who has ever started strong in January and fizzled out by February and wants a better way forward.
Topics covered: • How to choose movement you will actually keep doing
• Why overtraining kills momentum
• What rucking is and why it works
• Muscle maintenance, calorie burn, and core stability
• Making activity fit real life, weather, work, and family
Try it out. Wear the backpack. Do the dishes. Go for the walk.
And if you give rucking a shot, let us know how it goes in the comments.

New Year’s Series: Calm Edition | Where Do You Start With Stress?
Stress is not going anywhere. But calm is something you can build.
In this New Year’s Series Calm Edition of Oh Health Yeah, we break down where to actually start when it comes to taking control of stress in 2026. Simple, practical, and backed by real physiology.
We dive into nasal breathing and why how you breathe first thing in the morning can lower heart rate, cortisol, blood pressure, and anxiety. We cover nitric oxide, physiological sighs, humming instead of losing it in traffic, and why singing your favorite song might be one of the most underrated stress tools out there.
Then we talk about the power of 15 minutes of me time and why hustle culture is burning people out. From leaving work in the car to switching into dad mode, this episode is about creating small resets that help you show up calmer, more present, and more grounded.
If you are heading into 2026 feeling stressed or stretched thin, this episode gives you a starting point. Not perfection. Just progress.

In this episode of the Oh Health Yeah Podcast, we dig into sleep and why it plays such a critical role in overall health.
We talk about different ways people unwind at night, including using background noise or podcasts to help the brain shut down. We also cover practical tools like journaling to get thoughts out of your head before bed, investing in your sleep environment, and creating routines that support better rest.
The conversation touches on magnesium glycinate and its potential calming effects, along with the idea of digital fasting and setting boundaries with phones and screens at night.
This episode is a realistic look at improving sleep through small, intentional habits rather than drastic changes.

Nutrition is one of the most talked about and most misunderstood parts of health.
In this episode, we have an honest conversation about food, dieting, and the pressure to do everything “right.” We talk about how overwhelming nutrition advice has become, how shame sneaks into the conversation, and why perfection is not realistic or sustainable for most people.
This is not a meal plan and it’s not about cutting out entire food groups. It’s about real life. Work schedules, stress, mental health, finances, family, and the fact that we are all just trying to do the best we can.
If you’ve ever felt confused, judged, or burned out by nutrition culture, this episode is for you.

Merry Christmas and Happy Holidays from all of us at Healthy Is Wellness. This season, remember that health is not just a number on a scale. It is showing up, being present, and sharing moments with the people you love. We are grateful for each of you.