Ever feel like wellness has turned into a full-time job? Between supplements, workouts, and the endless scroll of “must-try” health tips, it’s easy to overthink and under-move. In this episode, Dr. Becky and Sara B break down one of the simplest (and most underrated) habits for better health: walking & just simple daily movement — what we like to call movement medicine.

You’ll learn why a 10-minute walk after meals can balance blood sugar, boost metabolism, lower blood pressure, improve mood, and even support your body’s natural detox systems. Plus, we’ll share simple ways to weave movement into your real life (yes, even while brushing your teeth or watching your favorite show).

Because exercise shouldn’t feel like punishment — it should feel like a gift you give yourself.

00:00 Introduction to Episode 10

00:34 The Power of Simple Movement

02:58 The Science Behind Walking

05:12 Incorporating Movement into Daily Life

07:17 Realistic Step Goals

10:38 Conclusion and Action Steps

✨ KISS Action Step:

Start with one 10–15 minute walk today — ideally after a meal. Bonus points if you bring a friend, your dog, or your favorite playlist.

🎙️ New to the KISS Method™?

Go back and listen to Episode 6: The KISS Method — Keep It Simple & Sustainable to learn the framework we use to help you cut through wellness noise and build habits that actually last.

📩 Want all seven habits that changed our lives?

Download our free guide — 7 Simple & Easy Habits That Changed Our Lives — and join our email list for weekly wellness inspiration, podcast updates, and tools to make healthy living feel doable again.

The simplest two-minute habit that can shift your entire day.

What does making your bed have to do with wellness? Actually—a lot more than you’d think. This bite-sized episode breaks down the science (and psychology) behind why starting your morning with one small act of order can boost your mood, build discipline, and set the tone for everything that follows.

From Admiral William McRaven’s viral book “Make Your Bed”  to the ripple effects of simple wins, Dr. Becky and Sara share how this simple habit can set a positive tone for the day, build discipline, create a calm environment, and even improve sleep quality.

00:00 Introduction to the Chocolate Bite

00:32 The Importance of Making Your Bed

01:03 Scientific Benefits of Bed Making

02:04 Personal Experiences with Bed Making

02:53 Action Step: Make Your Bed

03:13 Conclusion and Final Thoughts

Check out the book: Make Your Bed

✨ Your KISS Action Step:

Tomorrow morning, take two minutes to make your bed—no perfection required. Notice how that tiny shift creates calm, focus, and momentum for the rest of your day.

💛 Ready to build more habits that actually stick?

Download our FREE 7 Easy, Simple Habits That Changed Our Lives Guide—your sustainable starting point to more energy and less overwhelm.

👉 Download the Guide

🎧 Listen now for your sweet, simple dose of everyday wellness.

Ever wake up tired even after a full night’s sleep? You’re not alone. In this episode of Say Yes! to Chocolate, Dr. Becky and Sara B dive into one of the simplest (and most overlooked) energy hacks out there—morning sunlight.

You’ll learn:

✅ Why your body literally runs on light

✅ How sunlight helps regulate your sleep, hormones, and mood

✅ The real science behind circadian rhythms (without the jargon)

✅ Easy, realistic ways to get your daily light fix—even in the dead of winter

Forget the complicated “must-do” wellness routines—this one’s free, fast, and feels amazing. Tune in to discover how just a few minutes of morning sun can reset your energy, boost your mood, and help you sleep better tonight.

00:00 Waking Up Cranky: A Common Struggle

01:12 Introduction to Say Yes to Chocolate

01:24 The Science Behind Morning Sunlight

04:27 Implementing Morning Sunlight in Daily Life

06:36 Alternative Solutions for Sunlight Exposure

07:33 Action Steps and Free Guide

🎧 Listen now and grab your Simple & Easy Habits Guide—the same one we mention in this episode! It’s packed with seven small but mighty habits (including this one) that have changed our lives—without the overwhelm.

👉 Download your free guide at drbeckyonline.com/easyhabits and join our email list for weekly wellness tips, honest product reviews, and a little dose of sunshine every week.

Feeling stressed, low-energy, or doubting yourself?

This first mini-episode called the Chocolate Bite has the perfect pick-me-up.

Dr. Becky and Sara B introduce the Wonder Woman Pose—a simple, sustainable, and surprisingly fun wellness tool that can transform your mindset, energy, and confidence in just minutes.

Rooted in the concept of power posing, this stance is easy: stand tall with your feet apart, hands on your hips, chest lifted, and chin up. Holding the pose can spark real changes in your body—lowering cortisol (the stress hormone), boosting testosterone (linked to confidence), and signaling strength to your nervous system.

In this Chocolate Bite, you’ll discover how this quick practice not only calms stress and boosts confidence, but also helps you tap into an “alter ego” for tackling challenges and making bold, empowered decisions.

00:00 Introduction to The Chocolate Bite

00:36 The Power of the Wonder Woman Pose

01:19 The Science Behind Power Posing

02:39 Practical Steps to Perform the Wonder Woman Pose

03:21 Personalizing Your Wonder Woman Pose

04:20 Conclusion and Encouragement

💛 Loved this Chocolate Bite? Subscribe so you never miss a short + sweet wellness boost from the Say Yes! to Chocolate podcast.

Do you ever feel like wellness just keeps getting more complicated? From the endless supplement stacks to the latest wellness fads, it’s no wonder so many of us feel stuck or overwhelmed.

In this episode of Say Yes! to Chocolate, Dr. Becky and Sara break down their signature KISS Method™—Keep It Simple & Sustainable (and a little Silly 😉). This four-pillar framework is designed to help you cut through the noise, stop chasing perfection, and finally create a wellness rhythm that actually works in real life.

We cover:

✅ The 4 pillars of the KISS Method—Know Your Needs, Integrate Small Shifts, Simplify Your Strategy, and Support Your Body & Brain

✅ Real-world examples of how to apply the framework without guilt, stress, or overwhelm

✅ Why progress—not perfection—is the key to sustainable midlife wellness

• 00:00 Introduction to the KISS Method
• 00:51 The Overwhelming World of Wellness
• 02:47 Pillar 1: Know Your Needs
• 05:27 Pillar 2: Integrate Small Shifts
• 08:03 Pillar 3: Simplify Your Strategy
• 11:18 Pillar 4: Support Your Body and Brain
• 12:40 Conclusion and Takeaways

✨ Ready to simplify your wellness? Download the free KISS Start Guide—your step-by-step reset for energy and health. Join our email list and get it here → KISS Guide

🎧 Listen in and discover how to start saying yes to wellness that feels good (and yes, to chocolate too).

In this episode of Say Yes! to Chocolate, Dr. Becky and Sara break down the biggest risk factors that impact bone health—both the ones you can’t change (like age, gender, and genetics) and the ones you can (nutrition, movement, lifestyle, and even medication choices).

You’ll learn:

✅ Why medical conditions like thyroid disease, celiac, Crohn’s disease, and autoimmune disorders can weaken bones

✅ How common medications—including PPIs (Nexium, Prilosec), corticosteroids, thyroid meds, and even antidepressants—affect bone density

✅ The powerhouse nutrients your bones rely on (calcium, vitamin D3, vitamin K2, and protein)

✅ Lifestyle shifts that really move the needle for fracture prevention and strong, flexible bones

00:00 Introduction to Bone Health

00:51 Unchangeable Risk Factors

02:05 Medical Conditions and Bone Health

04:23 Controllable Risk Factors

04:35 Nutrition for Strong Bones

08:49 Lifestyle Choices for Bone Health

12:59 Medications Impacting Bone Health

16:02 Simple Steps to Maintain Bone Health

17:51 Conclusion and Next Steps

The takeaway? Knowledge is power—and simple shifts can protect your bones for decades to come.

✨ Want to make this simple (and sustainable)? Download our free KISS Start Guide—your step-by-step reset for midlife energy, strength, and bone health.

👉 Join our email list for all the science-backed tips, insider resources, and first dibs on all our freebies!

👉 Don’t forget to subscribe for more science-backed, real-life wellness conversations—always simple, sustainable, and sprinkled with chocolate.

Have you ever stared at your DEXA scan results and wondered what those mysterious numbers—like -1.0 or -2.5—actually mean? You’re not alone.

In this episode of Say Yes! to Chocolate, Dr. Becky and Sara break down T-scores in plain English. We explain:

✅ What a T-score really measures (and why it matters)

✅ The “traffic light” system to know if your results are in the green, yellow, or red zone

✅ The difference between T-scores, Z-scores, and BMD (and why reports can look so confusing)

✅ What those numbers mean for your bone health—and the simple steps you can take if you’re in the warning zone

If you’ve ever felt anxious or confused about your bone density results, this episode will help you finally make sense of it all—and remind you that knowledge is power when it comes to protecting your bones.

00:00 Introduction to T Scores and DEXA Scans

01:24 Understanding T Scores

03:00 Interpreting T Scores and Bone Density

06:12 Z Scores and Bone Mineral Density (BMD)

10:03 Practical Steps for Bone Health

15:26 Conclusion and Next Steps

✨ Want more simple, sustainable ways to support your health? Join our email list and grab your free KISS Start Guide—your step-by-step framework for feeling like yourself again. Download it here »

🎥 Prefer to Watch? Check us out on YouTube!

Have you heard of a DEXA scan? It's the long-standing “gold standard” for diagnosing osteopenia and osteoporosis. But what if that scan isn’t giving you the full picture of your bone strength?

In this episode of Say Yes! to Chocolate, Dr. Becky and Sara break down the key differences between the traditional DEXA scan and the newer REMS ultrasound technology—and why understanding both could change the way you think about bone health.

We cover:

✅ What a DEXA scan actually measures (and why it can miss hidden risks)

✅ How REMS technology goes beyond density to assess bone quality

✅ The biggest limitations of DEXA (including why your results may vary)

✅ How REMS can offer more real-time and detailed insights into bone health

✅ What your scans can and can’t tell you about fracture risk and real-world bone strength

The episode concludes with actionable tips for understanding bone scans and a teaser for the next episode focused on T-scores.

00:00 Introduction to Bone Scans

00:57 Understanding DEXA Scans

06:05 Limitations of DEXA Scans

10:24 Introducing REMS Technology

13:31 Comparing DEXA and REMS

16:40 Conclusion and Action Items

If you’ve ever felt confused—or even scared—by your T-score or your doctor’s advice, this episode will help you cut through the noise with science, clarity, and (of course) a sprinkle of humor.

• Common mistakes in the clinical use of bone mineral density testing - PMC
• Body composition with dual energy X-ray absorptiometry: from basics to new tools - PMC
• Technical and patient-related sources of error and artifacts in bone mineral densitometry using dual-energy X-ray absorptiometry: A pictorial review - PMC
• DEXA and clinical challenges of fracture risk assessment in primary care

🎁 Free Resource: We created a one-page cheat sheet comparing DEXA and REMS so you’ll know exactly what each test measures, what it misses, and when to ask for it. Grab your copy Now!!

✨ Ready for more? Join our email list for weekly wellness tips you’ll actually look forward to!

🎥 Prefer to Watch? Check us out on YouTube and Say Yes! to better bones.

Most of us don’t think about our bones until something goes wrong—but bone health is about so much more than just a number on a DEXA scan. In this episode of Say Yes! to Chocolate, Dr. Becky and Sara dive into the difference between bone density and bone quality, why both matter, and how they work together to determine your true bone strength and fracture prevention.

Dr. Becky explains the differences between cortical and trabecular bone and highlights the need for a comprehensive approach, including blood marker tests and DEXA scans. They aim to raise awareness and offer actionable steps to maintain healthy bones as we age. 

You’ll learn:

• Why bone density (your T-score) is only half the story
• How bone quality protects against fractures in everyday life (yes—even sneezing!)
• The “candy bar” analogy that makes bone anatomy easy to understand
• Which simple tests and markers can give a fuller picture of your bone health
• Practical steps to start protecting and strengthening your bones now

If you’ve ever wondered whether your bone scan results tell the whole story—or how to take action before a fracture happens—this conversation will give you clarity, confidence, and hope.

00:00 Welcome to Say Yes to Chocolate

00:53 Understanding Bone Health

02:22 Bone Density vs. Bone Quality

03:21 Everyday Risks and Fracture Prevention

05:00 Anatomy of Bones: Cortical and Trabecular

08:46 Bone Health Markers and Scans

10:58 Taking Action for Better Bone Health

12:59 Conclusion and Next Steps

🎥 Prefer to Watch? Check us out on YouTube to learn more about supporting your bone health beyond just calcium and vitamin D, and stay for next week's deep dive into cutting-edge bone evaluation technology.

🦴 Download the Bone Marker Tests

✨ ✨ Ready for more? Join our email list for weekly wellness tips you’ll actually look forward to!

In this debut episode, Dr. Becky and Sara B pull back the curtain and share their true origin story—from being next-door business neighbors in 2005, to building a friendship rooted in laughter, wellness, and a lot of coffee… to finally creating this podcast together.

You’ll hear:

👉 How a flower shop and a chiropractic clinic started it all

👉 The unexpected twists that made their friendship unshakable

👉 Why they believe “Better, Not Perfect” is the heartbeat of wellness

👉 How their KISS Method™ (Keep It Simple & Sustainable) shapes every conversation on this show

Learn about the podcast’s mission to promote better, sustainable health practices and the inspiration behind the name 'Say Yes to Chocolate.' 

This is more than a backstory—it’s about why they believe health should feel doable, joyful, and always have room for chocolate. Tune in for science-backed wellness tips, real-life stories, and the perfect balance of joy and health.

00:00 Welcome to Say Yes to Chocolate

00:21 Meet Your Hosts: Dr. Becky and Sarah

01:19 The Beginning of a Beautiful Friendship

02:26 Building Businesses and Community

04:34 A New Chapter: Health and Wellness Franchise

06:49 The Birth of the Podcast

08:44 The KISS Method and 80/20 Rule

12:01 Wrapping Up and Looking Ahead

🎥 Prefer to Watch? Catch all the episodes on YouTube!

📩 Subscribe to our newsletter for weekly wellness made simple HERE!

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