My Instruction Manual

If you want to keep your resolutions, you need to start by setting them right. In this excerpt from his new book Winning Resolutions, Keith McArthur explains the 6Ps of setting resolutions. They need to be precise, proximal, practical, positive, peaceful, and promised. Later in the episode, Keith chats with nutrition contributor Michelle Jaelin.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Download a free copy of 18 Steps to Own Your Life by clicking HERE
• Purchase Winning Resolutions HERE

Episode 53 Show Notes [00:00] Welcome and Intro [1:50] Excerpt from Winning Resolutions: Achieve Your Biggest Goals and Wildest Dreams Once and for All

In this excerpt, Keith outlines the 6 Ps of planning your resolutions:

1. Precise – you need to know exactly what success looks like for your resolution and when you’re going to get it done
2. Proximal – In general, short term goals work better. I recommend resolutions of 3 months, not the full year
3. Practical – Your goals need to be realistic so you truly believe you will accomplish them
4. Positive – replace words like quit and never with a focus on what you’re doing to do instead
5. Peaceful – your resolutions need to align with each other and your core values
6. Promised – Treat your resolution like a promise to yourself

[19:50] Nutrition contributor Michelle Jaelin on New Year's Goals and Resolutions

Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating.

In this conversation, Keith and Michelle discuss:

• Looking back to review previous year's goals [20:55]
• The importance of framing goals in the positive [21:31]
• Michelle's 2019 Goals [25:00]
• Where to find Michelle:
  • Twitter: @nutritionartist 
  • Instagram: /nutritionartist
  • Facebook: /nutritionartistRD

[27:00] Closing words

Is your resolution to lose some weight in the new year? Resolutions related to fitness and weight loss are the most commonly set. In this episode, we continue our series on winning resolutions with an interview with Brian Tao. He set a resolution one year ago to lose enough weight to go from obese to healthy. Brian shares the steps he's taking to achieve his resolution, how he still eats whatever he wants, and why he weighs himself several times each day.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Download a free copy of 18 Steps to Own Your Life by clicking HERE

Episode 52 Show Notes [00:00] Welcome and Intro

• Winning Resolutions will be released on December 11, but it's available for pre-order now.
• Order on Amazon
• Order on Kobo
• Order at Barnes & Noble
• To get a pile of pre-order bonuses, go to MyInstructionManual.com/resolutions

[2:35] Featured interview with Brian Tao

Brian Tao is a portrait photographer who set a goal to go from obese to healthy on the body mass index.

In this conversation, Keith and Brian discuss:

• Why Brian decided he wanted to make losing weight a priority [3:50]
•  Calories in vs. calories out [7:00]
• What changes did Brian make to his diet?  [11:25]
• Why Brian decided to weigh himself several times a day [15:45]
• Weight gains at Chinese New Year's [23:00]

[33:00] Closing words

Gretchen Rubin is back! In this episode we talk about why it's important to know if you're a moderator or an abstainer when it comes to setting habits and resolutions. Gretchen also reveals her own personal instruction manual for life - the Gretchen Rubin recipe for success. I ask her to reveal her guilty pleasure, and how she wants the world to remember her when she's gone. Later, we're joined by mindfulness expert Joelle Anderson. I ask her why meditation isn't more relaxing.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Download a free copy of 18 Steps to Own Your Life by clicking HERE

Episode 51 Show Notes [00:00] Welcome and Intro

• Winning Resolutions will be released on December 11, but it's available for pre-order now.
• Order on Amazon
• Order on Kobo
• Order at Barnes & Noble
• To get a pile of pre-order bonuses, go to MyInstructionManual.com/resolutions

[2:53] Featured interview with Gretchen Rubin: Part 2

Click here for Part 1 of the interview.

Gretchen Rubin is New York Times bestselling author of multiple books including The Happiness Project, Better Than Before, and The Four Tendencies.

In this conversation, Keith and Gretchen discuss:

• Abstainers vs. moderators: Why some people need to go cold turkey and others do better with moderation [2:53]
• Gretchen's four foundational habits [7:59]
• The controversial science of clean vs. messy desks [10:30]

[16:00] Gretchen's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [16:15]

• Go to bed between 10:30 and 10:45 and get up at 6am
• Go for a short walk with dog every morning and a long walk in Central Park when she can
• Work every day
• Read every day

 2. What personal development book do you recommend? [17:27]

• The Autobiography of Benjamin Franklin

3. Favorite personal mantra / inspirational quote [18:28] 

• Be Gretchen

4. What's your one guilty pleasure? [19:10]

• Drink immense amounts of caffeine.

5. When your time comes, how do you want to be remembered? [19:55]

• As someone who helped other people to find happiness.

[20:46] Where to find Gretchen

• Website: GretchenRubin.com
• Four Tendencies quiz: Quiz.GretchenRubin.com
• Instagram: @gretchenrubin
• Twitter: @gretchenrubin
• Podcast: Happier with Gretchen Rubin

[22:09] Mindfulness contributor Joelle Anderson on why meditation isn't always relaxing

Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel.

In this conversation, Keith and Joelle discuss:

• It's a common misconception that mindfulness is supposed to be relaxing [23:20]
• If meditation isn't going to make us feel better, why bother? [25:05]
• Where to find Joelle []
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1

Gretchen Rubin is one of the biggest names in self-help, but she's also special to me on a personal level.

After my little sister gave me a second chance at life last year, I read everything I could get my hands on about how to be happier and healthier.

One of the first books I read --- and the one that made the biggest impact on me --- was Gretchen Rubin’s The Happiness Project.

Over the past few months, I’ve been getting to know Gretchen’s work in even more detail as I researched wrote my new book Winning Resolutions: Achieve Your Biggest Goals and Wildest Dreams Once and For All.

Gretchen Rubin joins me on this episode of the podcast to talk about her four tendencies framework and how it can help you keep your resolutions. And fitness contributor Kathleen Trotter shares what she says are the three pillars of a balanced fitness routine.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Download a free copy of 18 Steps to Own Your Life by clicking HERE

Episode 50 Show Notes [00:00] Welcome and Intro

• Winning Resolutions will be released on December 11, but it's available for pre-order now.
• Order on Amazon
• Order on Kobo
• Other retailers coming soon
• To get a pile of pre-order bonuses, go to MyInstructionManual.com/resolutions

[4:02] Featured interview with Gretchen Rubin

Gretchen Rubin is New York Times bestselling author of multiple books including The Happiness Project, Better Than Before, and The Four Tendencies.

In this conversation, Keith and Gretchen discuss:

• The TV program This Time Next Year (see YouTube clip below) [5:35]
• How Gretchen discovered the Four Tendencies [7:09]
• Gretchen provides an overview of The Four Tendencies [8:04]
  • Upholders, obliger, rebels, questioners
  • Outer + inner expectations
  • quiz.gretchenrubin.com
• Gretchen and Keith are both upholders [11:06]
• Obligers [13:20]
• Questioners [18:50]
• How the tendencies overlap [23:07]
• Rebels [28:00]

[34:33] Where to find Gretchen

• Website: GretchenRubin.com
• Four Tendencies quiz: Quiz.GretchenRubin.com
• Instagram: @gretchenrubin
• Twitter: @gretchenrubin
• Podcast: Happier with Gretchen Rubin

[34:33] Fitness contributor Kathleen Trotter on her three pillars of a balanced fitness routine

Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit

In this conversation, Keith and Kathleen discuss:

• Why a balanced fitness routine is critical [35:00]
• Pillar 1: cardiovascular [36:00]
• Pillar 2: strength training [38:42]
• Pillar 3: flexibility + mobility [40:05]
• Where to find Kathleen [42:25]
  • KatheenTrotter.com
  • Instagram: KathleenTrotterFitness
  • Twitter: KTrotterFitness
  • Facebook: KathleenTrotter

[42:45] Closing words

When Allison Baggerly and her husband learned she was pregnant, it was a surprise blessing. It was also super-stressful.

Over a hundred thousand dollars in debt, they didn’t now how they were going to be able to afford daycare and other baby expenses.

Allison's story is featured in the upcoming book Winning Resolutions. She joins us today to share how she accomplished her biggest goal.

Later in the episode, mindfulness contributor Joelle Anderson takes listeners through a guided meditation.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Download a free copy of 18 Steps to Own Your Life by clicking HERE

Episode 49 Show Notes [00:00] Welcome and Intro [3:15] Featured interview with Allison Baggerly

Allison is the creator of InspiredBudget.com. After getting her family out of $111,000 in debt, Allison now focuses on helping others to do the same. She lives in Denton, Texas.

In this conversation, Keith and Allison discuss:

• How a surprise pregnancy frightened Allison and her husband into getting out of debt. [3:20]
• The debt snowball method vs. the debt avalanche method [5:20]
• Where the Baggerlys cut back on spending [6:50]
• The biggest challenge was getting burnt out on the journey [10:20]
• Looking forward to the reward at the end of the journey  [11:25]
• How they brought in extra revenue [14:50]
• Allison's approach to savings / sinking funds  [17:10]
• How Allison learned about finance and budgeting [21:20]
  • Allison mention The Total Money Makeover by Dave Ramsey.

Where to find Allison

• Website: InspiredBudget.com
• Instagram: @inspiredbudget

[22:30] Mindfulness contributor Joelle Anderson shares a guided meditation

Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel.

In this conversation, Keith and Joelle discuss:

• What is a guided meditation [23:10]
• Joelle takes us through a guided meditation [26:05]
• Where to find Joelle
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1

[30:00] Closing words Feedback & Connect

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page
• Check out our Pinterest page: myinstructionmanual

Flo Evans has always dreamed of running the New York City Marathon. But she worried she was too out of shape and overweight to ever achieve her goal.

When she turned 40, she set a resolution to make finally make her dream a reality. She joins us this week to talk about the steps she took to make it happen.

Flo's story is profiled in the book Winning Resolutions, which will be released on Tuesday, Dec. 11.

In this episode, host Keith McArthur speaks also with nutrition contributor Michelle Jaelin about why we need more magnesium in our diets.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Download a free copy of 18 Steps to Own Your Life by clicking HERE

Episode 48 Show Notes [00:00] Welcome and Intro [4:36] Featured interview with Flo Evans

Flo is a New York City mom who set a resolution to achieve her biggest goal and wildest dream of running the New York City marathon. 

In this conversation, Keith and Flo discuss:

• How Flo went from out of shape and overweight to become a marathon runner [4:36]
• Flo's first half marathon  [10:15]
• Flo signs up for eight more races [16:25]
• Struck by injury [18:57]
• Flo's advice for others wanting to run a marathon [18:57]
• Post marathon report [23:54]

[31:21] Nutrition contributor Michelle Jaelin on magnesium

Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating.

In this conversation, Keith and Michelle discuss:

• The various benefits of magnesium including the possible prevention of insomnia 
• Where to find magnesium
• Where to find Michelle:
  • Twitter: @nutritionartist 
  • Instagram: /nutritionartist
  • Facebook: /nutritionartistRD

This is my most personal episode yet. I open up to talk about the challenges I face with my son Bryson, and about life, death, hope, and baseball. All this to mark the first anniversary of the My Instruction Manual Podcast.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Download a free copy of 18 Steps to Own Your Life by clicking HERE

Episode 47 Show Notes [1:03] Welcome and Intro [2:43] "My promise to Alex." An essay by Keith featuring music by Julie Maxwell

• Read the essay here.
• Quote from Jaylene's speech:

I want everyone to make a promise to Alex today. One you must keep. In all you do, be grateful, confident and happy. Never let anything hold you back from being who you are. Embrace every minute and every day. And most importantly, love hard and be there for each other.

• Music is used by permission of the composer Julie Maxwell. She also provides a more limited license under Creative Commons.
  • Title "Wasteland Dusting"
  • Author "Julie Maxwell"
  • Source: http://freemusicarchive.org/music/Julie_Maxwells_Piano_Music/
  • License: https://creativecommons.org/licenses/by-nd/4.0/
  • Website: http://www.juliemaxwell.com
  • bandcamp: https://juliemaxwellspianomusic.bandcamp.com/

[6:35] "Baseball and belonging." An essay by Keith McArthur featuring music by Julie Maxwell

• This story was based on a blog post I first published in 2015 and updated recently on My instruction Manual. Read the essay here.
• Music is used by permission of the composer Julie Maxwell. She also provides a more limited license under Creative Commons.
  • Title: “Mars Landscape: Sun Set"
  • Author “Julie Maxwell”

[11:04] “Grateful for Hope.” An essay by Keith featuring music by Julie Maxwell

• Read the essay here
• Music is used by permission of the composer Julie Maxwell. She also provides a more limited license under Creative Commons.
  • Title "I Miss You"
  • Author "Julie Maxwell"

[16:57] "Let's talk about death to learn about life." An essay by Keith McArthur

• Read the essay here.

[20:32] "Set Good Habits." An excerpt from the audiobook of 18 Steps to Own Your Life: Simple Powers for a Healthier, Happier You

• Download a free copy of 18 Steps to Own Your Life here

[25:28] Closing words

Kerry Rowett, author of Align + Attract, shares her tips on how to create a business you love. Her book focuses on entrepreneurs building businesses from scratch, but the tips she offers in this episode apply to everyone. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about fitness and weight loss.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Download a free copy of 18 Steps to Own Your Life by clicking HERE

Episode 46 Show Notes [0:00] Welcome and Intro [3:42] Featured interview with Kerry Rowett

Kerry is author of Align + Attract: Align Your Energy to Create a Business You Actually Love. She is a Holistic Kinesiologist living in Adelade, Australia.

In this conversation, Keith and Kerry discuss:

• The difference between Kinesiology in Australia and North America [4:30]
• What Kerry means by alignment [5:40]
• How Keith relates to the Anna character [10:53]
• Lessons Anna learns in the book:
  • You don't need to be working all the time [13:13]
  • Let go of perfectionism [15:43]
  • Focus on being useful and helpful [18:12]
  • Celebrate your successes  [20:47]

[23:00] Kerry's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [23:25]

• Movement every day, especially walking and yoga
• Green smoothies
• Drinking lots of water
• Meditation

 2. What personal development book do you recommend? [24:30]

• You Can Heal Your Life by Louise Hay

3. Favorite personal mantra / inspirational quote [24:43] 

• Teamwork make the dream work
• Trust the process
• It is what it is

4. What's your one guilty pleasure? [27:13]

• Wine

5. When your time comes, how do you want to be remembered? [28:02]

• For the love she has for her family, friends and clients
• For her book and future books

[28:37] Where to find Kerry

• Website: AwakenKinesiology.com
• Website: Alignandattract.com
• Instagram: kerryrowett
• Facebook: /awakenkinesiology

[29:22] Fitness contributor Kathleen Trotter on Exercise and Weight Loss

Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit

In this conversation, Keith and Kathleen discuss:

• Exercise should be about health benefits first, not weight loss [30:30]
• In order to reach your goal, you need to be specific about what your goal is [33:00]
• Kathleen's four-step recipe for losing weight [35:00]
  • Interval cardio
  • Build muscle mass through weight training
  • Sleep and recovery
  • Nutrition
• Where to find Kathleen [39:45]
  • KatheenTrotter.com
  • Instagram: KathleenTrotterFitness
  • Twitter: KTrotterFitness
  • Facebook: KathleenTrotter

[40:02] Closing words

Kristen Meinzer, co-host of the By The Book podcast, shares her picks for best and worst self-help books. And host Keith McArthur speaks with Joelle Anderson about how mindfulness and meditation can help with insomnia.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Download a free copy of 18 Steps to Own Your Life by clicking HERE

Episode 45 Show Notes [00:00] Welcome and Intro [3:00] Featured interview with Kristen Meinzer

Kristen is co-host of the By the Book podcast. Kristen works full-time in the podcast industry as a producer and host.

In this conversation, Keith and Kristen discuss:

• How Kristen's background as a critic affects how she approaches self-help books [4:47]
• When Kristen the skeptic goes woo-woo [6:30]
  • Past Lives, Future Healing by Sylvia Browne
• Gratitude and kindness as universal keys to happiness [7:12]
• Kristen's favorite books from the podcast [8:20]
  • What to Say When You Talk To Yourself by Shad Helmstetter
  • The Nature Fix by Florence Williams
• Kristen's Least Favorite books from the podcast
  • The Secret by Rhonda Byrne
  • Men are From Mars, Women are From Venus by John Gray
  • Miracle Morning by Hal Elrod
  • French Women Don't Get Fat by Mireille Guiliano
• Kristen on meditation [12:50]

[15:18] Kristen's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [15:40]

• Brings her portable travel mug everywhere
• Wears sunscreen every day

 2. What personal development book do you recommend? [15:43]

• Dream More by Dolly Parton

3. Favorite personal mantra / inspirational quote [19:06] 

• "Most people aren't talking about you. And that's a good thing." -- Kristen's nana.

4. What's your one guilty pleasure? [20:08]

• Cheetos
• Frozen margaritas

5. When your time comes, how do you want to be remembered? [20:55]

• As being kind and joyful and as someone who wore vibrant-colored mini-skirts until she died.

[22:05] Where to find Kristen

• Instagram: @k10meinzer
• Twitter: @kristenmeinzer
• Facebook: By The Book Community Page

[22:53] Mindfulness contributor Joelle Anderson on Insomnia

Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel.

In this conversation, Keith and Joelle discuss:

• How regular meditation can prevent insomnia [23:58]
• How meditation can help in the moment when you're experiencing insomnia [24:41]
• Where to find Joelle [27:10]
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1

[27:37] Closing words

Laura Vanderkam, author of Off the Clock, shares tips to help us feel less busy while getting more done. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about calcium, dairy, and how much we really need.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 44 Show Notes [00:00] Welcome and Intro [2:21] Featured interview with Laura Vanderkam

Laura is author of several productivity and time management books. Her most recent book is Off the Clock: Feel Less Busy While Getting More Done. Her TED Talk on how to gain control of your free time (embedded below) has been viewed more than 10-million times. Laura is also the co-host of the Best of Both Worlds podcast.

In this conversation, Keith and Laura discuss:

• How becoming a mom made Laura so interested in time management [3:45]
• What Laura's personal time logs taught her about how she spends her time [5:55]
• What Laura has learned about how other people spend their time and their attitudes towards time [7:21]
• How spending more time with other people stretches our perceptions of time [9:33]
• How the brain perceives time and memories [12:09]
• How does feeling like we have more time help us to get more done? [13:43]
• The importance of saying 'no' [18:25]
• Tip: Write next year's performance review now [20:20]
• Laura's Best of Both Worlds podcast [23:19]

[27:40] Laura's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [27:52]

• Track every waking moment
• Run at least one mile

 2. What personal development book do you recommend? [30:30]

• The Seven Habits of Highly Effective People by Stephen R. Covey

3. Favorite personal mantra / inspirational quote [31:26] 

• "Plan it in. Do it anyway."

4. What's your one guilty pleasure? [32:25]

• Dark Chocolate

5. When your time comes, how do you want to be remembered? [32:40]

• As someone whose writing helped people to change their lives for the better.

[33:38] Where to find Laura

• Website: Lauravanderkam.com
• Podcast: Best of Both Worlds
• Instagram: @lvanderkam
• Twitter: @lvanderkam

[34:44] Nutrition contributor Michelle Jaelin on calcium, dairy and how much we really need

Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating.

In this conversation, Keith and Michelle discuss:

• Non-dairy sources of calcium  [35:22]
• Changes to Canada's food guide [36:50
• Where to find Michelle:
  • Twitter: @nutritionartist 
  • Instagram: /nutritionartist
  • Facebook: /nutritionartistRD

[x] Closing words