Live Well Anyway

By MacKenzie KoppaHealth & Fitness Mental Health Education Arts Books Self-Improvement

Live Well Anyway episodes

March 02, 2023S8 Ep121: Surgery Prep for Katie (and College Talk)
SHOW NOTES
In this episode Katie and MacKenzie dive into the logistics of what Katie has been doing to prepare her body and home for her upcoming knee surgery. They also take a bit of a detour to chat about the college tours Katie has recently gone on with her oldest son and some of the dynamics of them navigating the college financial landscape.

LINKS MENTIONED
Mesh Laundry Bags

Flo Living Supplements

Asea Redox Cellular Supplement (You can also message MacKenzie with any questions)

Red Light Therapy Mats

Registration for MacKenzie’s Live Well Planned Spring Cohort

MacKenzie's YouTube Channel

MacKenzie's Newsletter

MacKenzie's Instagram

LWA Facebook Group

MacKenzie’s Clean Skincare PDF

Follow Katie on Instagram @katiemduckett

Sign up for Katie’s newsletter “Moving Into Light”

KatieDuckett.com

Follow Katie’s cookie biz @FeastCustomCookies

JOIN US IN PATREON!

We would love to welcome you into our Patreon Community!
THIS WEEK'S SPONSORS
Caraway Home- 10% Off carawayhome.com/livewell

AG1 by Athletic Greens- 1 Year Supply of Vit D & 5 Free Travel Packs athleticgreens.com/livewell

North American Herb & Spice- Get 20% off with code: LWA20

SHOP WITH US ON AMAZON

Find our favorites here!

*Affiliate links and sponsors are included in this post. Thank you for your support!
1 hr 8 min
February 23, 2023S8 Ep120: Steps for Getting Out of Survival Mode
SHOW NOTESIn this episode MacKenzie walks through some helpful steps to start making your way out of survival mode when you are ready.

-How do you know when it’s time to come out of survival mode? Well, it’s a personal decision and you are really the only one who knows when you are ready and capable. It’s also a process that involves some stops and starts- and that’s ok!

Step 1- Clean your house (Right the ship)

This can be done in stages. Pick a place to start that will make the biggest difference to your mental and emotional well-being. Then set a short amount of time to try to make a lot of progress.
Step 2- Plan your meals & get your groceries
Being more intentional about your meals will make you feel more on top of things and create momentum for you moving forward, along with removing stress.

Plantoeat.com/livewell for 30 days free and 30% off a yearly subscription
Step 3- Plan your time
start with 3 things a day

next, brain dump all the things

create a more structured time-flow

reassess your routines

remind yourself of your goals, word for the year, intentions
Step 4- Find enjoyment- take up a hobby, especially something artistic

Something creative can be therapeutic and such a beneficial outlet, especially to use as a catalyst to help you achieve momentum.
Step 5- Be intentional about your health

move, drink water, take your supplements, get enough sleep, detox

Interested in Attending the Asea Conference with Me?
If you are interested in attending the Asea Impact conference with me, I would love to pay your way and hang out with you on March 3 & 4th in Spokane, WA! Just DM me on and we can work out the details! I hope for you to join me there!

Other Episodes & YouTube Videos Mentioned
Ep 118- Surviving Survival Mode

Ep 98- How to Do Your Best Brain Dump Ever

YouTube Video- How to Brain Dump to Fight Overwhelm Using Trello

Ep 114- Simple Daily Detox Methods
LINKS MENTIONED
Registration for MacKenzie’s Live Well Planned Spring Cohort

Skillshare- 1 Month FREE with code: AFF30D23 or 30% off a Yearly Membership with code: annual30aff

MacKenzie's YouTube Channel

MacKenzie's Newsletter

MacKenzie's Instagram

LWA Facebook Group

MacKenzie’s Clean Skincare PDF

JOIN US IN PATREON!

We would love to welcome you into our Patreon Community!
THIS WEEK'S SPONSORS
AG1 by Athletics Greens- 1 Year Supply of Vit D & 5 Free Travel Packs athleticgreens.com/livewell

Fontana Candle Co- 15% off with code: LiveWell

North American Herb & Spice- Get 20% off with code: LWA20

SHOP WITH US ON AMAZON

Find our favorites here!

*Affiliate links and sponsors are included in this post. Thank you for your support!
51 min
February 16, 2023S8 Ep119: Favorite Things- Late Winter Edition
SHOWNOTES
In this episode Katie and MacKenzie talk about some recent favorites that just make life a little bit sweeter, especially if things have been harder lately. It’s a fun episode with lots of fun finds we’ve come across!

LINKS MENTIONED
The Galveston Diet by Dr Mary Clare Haver

Katie’s Globe Twinkle Lights

Kindle Paperwhite

Knix Underwear ($20 off through this link)

Vuori Leggings/joggers (20% off with code)

Zella Joggers

BeautyCounter Body Balm

BeautyCounter Body Butter

BeautyCounter Hydrating Body Lotion

DoTerra’s Verage Hydrating Serum

Primally Pure Plumping Serum

Olive & June Press On Nails

The Money Pit

Overboard

Registration for MacKenzie’s Live Well Planned Spring Cohort

MacKenzie's YouTube Channel

MacKenzie's Newsletter

MacKenzie's Instagram

LWA Facebook Group

MacKenzie’s Clean Skincare PDF

Follow Katie on Instagram @katiemduckett

Sign up for Katie’s newsletter “Moving Into Light”

KatieDuckett.com

Follow Katie’s cookie biz @FeastCustomCookies

JOIN US IN PATREON!

We would love to welcome you into our Patreon Community!
THIS WEEK'S SPONSORS
AG1 by Athletic Greens- 1 Year Supply of Vit D & 5 Free Travel Packs athleticgreens.com/livewell
Air Doctor- Up to 40% off (depending on the model) with code: LIVEWELL
Caraway Home- 10% Off carawayhome.com/livewell

SHOP WITH US ON AMAZON

Find our favorites here!

*Affiliate links and sponsors are included in this post. Thank you for your support!
52 min
February 09, 2023S8 Ep118: Surviving "Survival Mode"
SHOWNOTES
In this episode Katie and MacKenzie discuss some of the hard things they have been facing lately and the strategies they have developed over the years to come through these times a little bit more easily. Whether the rug has been ripped out from under you or you just have been dealt a hard blow, these ideas will help make the hard just a little bit more manageable.

Practically:

Simplify, Simplify, Simplify
Meal Planning (meals you know & everyone loves, leftovers, easy)

Schedules

Planning in General (long-range vision can be difficult in survival mode- you might need to take it more one day at a time. MacKenzie is using Passion Planner Digital.)

“What can I do right now that will make a difference?” Sometimes that is doing the dishes, or paying bills, or putting out a load of laundry. Sometimes that is taking a nap, or calling a friend.
Solidarity & Support

Surround yourself with people who can be there for you emotionally and physically- all the people don’t need to do all the things, you just need to make sure that all the things are covered.
Self-care:

Sleep- my sleep is so bougie but it works! Here is what I do:
Bath with epsom salts and magnesium flakes (with some good lighthearted reality TV)

Magnesium Lotion

Alka Calm Drink

Satin Pillowcase

Eye Mask

Weighted Blanket (I love mine by Gravity Blanket)

Weighted Rice Heater

Castor Oil Pack

Color-Changing Smart Bulb controlled by my Echo Dot to “Pink 25%”

Read fiction on my Kindle Paperwhite

Sleep Meditations from Asana Rebel
Supplements- take things to boost your immune system & help with stress (Vit C & D are key!)

Stretch- move your body even if it is in simple ways

In Your Head:
Self-talk- reign in any times you are talking yourself down.

Switching focus- compartmentalize thinking about the hard things and provide yourself distractions.

Selectivity- only allow in content that you can fully handle in this season.

Swearing 😬- sometimes it just helps.
LINKS MENTIONED
Mary Ruth’s Vitamin D3 +K2

Registration for MacKenzie’s Live Well Planned Spring Cohort

MacKenzie's YouTube Channel

MacKenzie's Newsletter

MacKenzie's Instagram

LWA Facebook Group

MacKenzie’s Clean Skincare PDF

Follow Katie on Instagram @katiemduckett

Sign up for Katie’s newsletter “Moving Into Light”

KatieDuckett.com

Follow Katie’s cookie biz @FeastCustomCookies

JOIN US IN PATREON!

We would love to welcome you into our Patreon Community!
THIS WEEK'S SPONSORS
Fontana Candle Co- 15% off with code: LiveWell

North American Herb & Spice- Get 20% off with code: LWA20

SHOP WITH US ON AMAZON

Find our favorites here!

*Affiliate links and sponsors are included in this post. Thank you for your support!
58 min
February 02, 2023S8 Ep117: MacKenzie & Katie Try to Eat for Hormonal Balance & Less Inflammation
SHOWNOTES
In this episode Katie and MacKenzie discuss starting The Galveston Diet. Katie has already been adhering to this lifestyle of eating and fasting for a couple of weeks and seeing amazing effects. They dive into how it is already helping her, along with planning how to implement the menu with kids and busy lives.

February 20th we begin The Galveston Diet in community in the Live Well Anyway Facebook Group. Join us!

LINKS MENTIONED
The Galveston Diet

Plan to Eat- Get 30 Days Free and 30% off a yearly subscription

Thrive Market- Get 40% off your first order through my link!

Registration for MacKenzie’s Live Well Planned Spring Cohort

MacKenzie's YouTube Channel

MacKenzie's Newsletter

MacKenzie's Instagram

LWA Facebook Group

MacKenzie’s Clean Skincare PDF

Follow Katie on Instagram @katiemduckett

Sign up for Katie’s newsletter “Moving Into Light”

KatieDuckett.com

Follow Katie’s cookie biz @FeastCustomCookies

JOIN US IN PATREON!

We would love to welcome you into our Patreon Community!
THIS WEEK'S SPONSORS
Caraway Home- Carawayhome.com/LIVEWELL or use code LIVEWELL at

checkout for 10% off

Athletic Greens- A Year Supply & 5 Free Travel Packs with First Purchase- athleticgreens.com/livewell

North American Herb & Spice- Get 20% off with code: LWA20

SHOP WITH US ON AMAZON

Find our favorites here!

*Affiliate links and sponsors are included in this post. Thank you for your support!
1 hr
January 26, 2023S8 Ep116: Taming Hormonal Symptoms with Nutrition & Lifestyle w/Dr. Mary Claire Haver
Shownotes
In this episode, MacKenzie talks with Dr. Mary Claire Haver, author of The Galveston Diet, about how women can tame hormonal symptoms they are facing with some basic dietary and lifestyle changes. They discuss how Dr Haver realized that women were not being served well medically during the midlife years and the research she has done to help us age well without suffering. A must listen for ALL women!

LINKS MENTIONED
Registration for MacKenzie’s Live Well Planned Spring Cohort

MacKenzie's YouTube Channel

MacKenzie's Newsletter

MacKenzie's Instagram

LWA Facebook Group

MacKenzie’s Clean Skincare PDF

Galveston Diet Website

The Galveston Diet book by Mary Claire Haver MD

JOIN US IN PATREON!

We would love to welcome you into our Patreon Community!
THIS WEEK'S SPONSORS
Fontana Candles- 15% off with code: LiveWell

Honeylove- 20% off with code: LIVEWELL

SHOP WITH US ON AMAZON

Find our favorites here!

*Affiliate links and sponsors are included in this post. Thank you for your support!
1 hr 8 min
January 18, 2023S8 Ep115: Teenagers, Stanley Tumblers, and Midlife w/MacKenzie & Katie
Show Notes
In this episode of Live Well Anyway, Katie and MacKenzie hit cover a lot of ground- from college scholarships, to life with older high school students, to Stanley tumblers, hustling, audiobook recording, reading lives, and even murder- this episode has a little lit of everything! Buckle up and we hope you enjoy!

LINKS MENTIONED
Registration for MacKenzie’s Live Well Planned Spring Cohort

If you don’t know what FatHeads are- these are them

Stanley Cups Website

Milk Frother/Blender/Jujer

Portable Milk Frother/Blender/Jujer (for your purse)

Theragun

Asea Redox Cellular Molecules

The Red Tent by Anita Diamant

High Performance Habits by Brandan Buchard

The Galveston Diet by Dr Mary Claire Haver

JoAnna Fluke Books

MacKenzie's YouTube Channel

MacKenzie's Newsletter

MacKenzie's Instagram

LWA Facebook Group

MacKenzie’s Clean Skincare PDF

Follow Katie on Instagram @katiemduckett

Sign up for Katie’s newsletter “Moving Into Light”

KatieDuckett.com

Follow Katie’s cookie biz @FeastCustomCookies

JOIN US IN PATREON!

We would love to welcome you into our Patreon Community!
THIS WEEK'S SPONSORS
Thrive Causemetics- 15% off your first order at thrivecausemetics.com/livewell

Athletic Greens- A Year Supply & 5 Free Travel Packs with First Purchase- athleticgreens.com/livewell

Caraway Home- Carawayhome.com/LIVEWELL or use code LIVEWELL at

checkout for 10% off

SHOP WITH US ON AMAZON

Find our favorites here!

*Affiliate links and sponsors are included in this post. Thank you for your support!
1 hr 8 min
January 12, 2023S8 Ep114: How to Incorporate Simple & Affordable Daily Detox Methods
Show Notes
In this episode, MacKenzie walks through the simple and affordable detox methods she has been using on a daily basis to help combat the toxins that we’re all regularly exposed to.

Step 1: Eliminate as many toxins as possible! Especially anything that contains fragrance! Read those labels!

The Methods MacKenzie is using:
More Water (she starts her day with a glass of water with 1 Tbsp Chia seeds, two slices of lemon, and a pinch of salt)

Fiber

A good greens drink (MacKenzie’s favorite is AG1)

Taking NAC for Liver Support

Pure Body Extra Zeolite Spray (for daily detox)

Oil Pulling (this is a great solution from Pur03)

Tongue scraping

Castor Oil Packs

Rebounding of Vibe Plate

Dry Brushing (This is a good one. This one is even better because it contains copper. This is my favorite facial dry brush.)

Gua Sha (This is my favorite stone. I also like this roller)

Hot Baths (I like Flewd Bath Soaks- use this code for 20% off: MACKENZIE91970, or a combination of 2 cups magnesium flakes, 1 cup aluminum-free baking soda, and 1/4 cup Enviromedica Clay Bath)
Other LINKS MENTIONED
Registration for MacKenzie’s Live Well Planned Spring Cohort

MacKenzie's YouTube Channel

MacKenzie's Newsletter

MacKenzie's Instagram

LWA Facebook Group

Flo Living 4-Day Hormone Detox Diet

Moody Month App for cycle based tracking and yoga

LWA Ep 26- Deep Dive into Gua Sha & Facial Reflexolgy with Jackie Van Ruler

MacKenzie’s Clean Skincare PDF
JOIN US IN PATREON!

We would love to welcome you into our Patreon Community!

THIS WEEK'S SPONSORS
Beauty Counter- mackenziekoppa.com/beautycounter (currently a great gift with purchase for new consultants! Also, membership is currently $10 off!)

SHOP WITH US ON AMAZON

Find our favorites here!

*Affiliate links and sponsors are included in this post. Thank you for your support!
34 min
January 04, 2023S8 Ep113: MacKenzie's Guiding Principles & Word for 2023
Show NotesIn this episode MacKenzie deep-dives on the Guiding Principles she has established for her year, as well as an overview of her goals, and she talks about the word she chose for the year.

MacKenzie’s Guiding Principles for 2023:
Establish Routines & Systems

Hold Boundaries

Practice Momentum over Motivation

Specify

Work Ahead
MacKenzie’s Word for 2023: Aligned

MacKenzie is also focusing on working on community and on creating “streaks” with her goals.

MacKenzie is thinking of this as her “Year of 10K” - to try to hit 10K subscribers on all platforms (YouTube, Instagram, Newsletter, Podcast listens, etc…)

LINKS MENTIONED
MacKenzie’s YouTube Video- Plan with Me for January Using Trello & Google Calendar

MacKenzie's YouTube Channel

MacKenzie's Newsletter

MacKenzie's Instagram

LWA Facebook Group

Sarah Beth Yoga’s Video-3 Yogic tips to Boost your ENERGY & Reduce Stress this New Year

Moody Month App for cycle based tracking and yoga

JOIN US IN PATREON!

We would love to welcome you into our Patreon Community!
THIS WEEK'S SPONSORS
Athletic Greens- A Year Supply & 5 Free Travel Packs with First Purchase- athleticgreens.com/livewell

Caraway Home- Carawayhome.com/LIVEWELL or use code LIVEWELL at checkout for 10% off

Beauty Counter- mackenziekoppa.com/beautycounter (currently a great gift with purchase for new consultants!)

SHOP WITH US ON AMAZON

Find our favorites here!

*Affiliate links and sponsors are included in this post. Thank you for your support!
51 min
December 21, 2022S8 Ep112: Wrap Up on 2022 & Looking Forward to 2023 (Goals and Words of the Year)
SHOW NOTES
In this raw and real episode, MacKenzie and Katie look back on 2022, discussing their words of the year and where they are currently at, and take a real and honest look at their planning and goals for 2023. They share their current stories in hopes of allowing listeners to connect and resonate with where they currently are, and have hope to all move forward together.
Planning Coaching with MacKenzie
If you are feeling overwhelmed heading into 2023 and would like someone to come alongside you in your planning and goal setting journey, MacKenzie is taking on a limited number of coaching clients for the beginning of the year and she would love to work with you! You can DM her on Instagram @mackenziekoppa or email her at mackenziekoppamedia @ gmail.com
BeautyCounter 40% off
BeautyCounter currently has 40% off on all holiday sets plus some other select products! This is a great time to stock up on skincare and make up to help yourself have glowing and healthy skin heading into 2023.

It’s also a great time to join my BeautyCounter team as we look at heading into a 2023 full of opportunity. There has never been a better or more vital time to be adding streams of income to our lives and the team MacKenzie is a part of is incredibly low pressure, uplifting, and amazingly supportive. You can join MacKenzie at mackenziekoppa.com/beautycounter.
LINKS MENTIONED:

MacKenzie's YouTube Channel

Early New Years Planning Video

MacKenzie's Newsletter

MacKenzie's Instagram

LWA Facebook Group

Follow Katie on Instagram @katiemduckett

Sign up for Katie’s newsletter “Moving Into Light”

KatieDuckett.com

Follow Katie’s cookie biz @FeastCustomCookies

JOIN US IN PATREON!
We would love to welcome you into our Patreon Community!

THIS WEEK'S SPONSORS

Athletic Greens- A Year Supply & 5 Free Travel Packs with First Purchase- athleticgreens.com/livewell

Gerber Life- GerberLifeFamily.com

Plan to Eat- 30 Days Free & 30% off a Yearly Subscription plantoeat.com/livewell

(Plus, don’t miss Plan to Eat’s New Learning Series coming in January!)
1 hr 11 min

About Live Well Anyway

From the publisher's feed

Life is messy, live well anyway. I'll go first! We all live in the middle of our own type of messy, but that doesn't mean that we can't live well in the midst of it. In Live Well Anyway, MacKenzie…