The Illuminated Path Podcast

This week on the Illuminated Path Podcast, we are joined by Jen Harris, a nutrition coach, stress management coach, kettlebell coach, and a dear friend. Jen joins us to share more about her story, her lifestyle transformation, and how she helps others & works with clients. She shares her take on finding balance and offers beginner-friendly tips for those just getting started on their health & fitness journey.

Get in touch with Jen at: jenharrisnutritioncoach.com

Last chance to register for Kate's free workshop, the Step Into Your True Self Workshop on May 8th at 6:30pm est! If you want to begin to live a life that is more fulfilling, purposeful, and intentional, this is the workshop for you! Register here: newmoonholisticlife.com/trueself

www.theilluminatedpathpodcast.com
[email protected]

Follow me:
IG: @kate.casanova
TikTok: @katemacri_
YouTube: @Kate.Casanova
FB: @coachkatemacri

Sponsored By:
New Moon Apparel
www.newmoonapparel.com

Brought to you by:
New Moon Holistic Life
www.newmoonholisticlife.com

Join Kate’s free Step Into Your True Self Workshop where you'll embark on a transformative journey of self-discovery and holistic living! Explore how to align mind, body, and soul, rediscover your true self, and cultivate a life filled with purpose and fulfillment.

www.newmoonholisticlife.com/trueself

In life, there will be times when we have to let go - of people, relationships, belief systems, of who we used to be, and more. But the process of letting go is an art in itself. Join us this week for a discussion of letting go, control, forgiveness & closure, and expectations. In this episode you will learn more about:

• The importance of letting go & forgiveness
• Why forgiveness is for YOU, not the other person
• Why we have to give closure to ourselves, rather than seeking it from someone else
• The problem with taking things personally
• Why holding grudges is like giving away our energy
• How not letting go can hold us back from our goals
• The role of control in letting go, manifestation, and our identity

And more!

www.theilluminatedpathpodcast.com
[email protected]

Follow me:
IG: @kate.casanova
TikTok: @katemacri_
YouTube: @Kate.Casanova
FB: @coachkatemacri

Sponsored By:
New Moon Apparel
www.newmoonapparel.com

Brought to you by:
New Moon Holistic Life
www.newmoonholisticlife.com

Join Kate’s free Step Into Your True Self Workshop where you'll embark on a transformative journey of self-discovery and holistic living! Explore how to align mind, body, and soul, rediscover your true self, and cultivate a life filled with purpose and fulfillment.

www.newmoonholisticlife.com/trueself

Ever chosen someone else’s needs at your own expense? Most of us have. But how do we break the cycle? Join us today for a discussion of people pleasing. In this episode you will learn more about:

• What people pleasing is, who it affects, why it matters & why it happens
• How people pleasing affects our self-love, self-trust, self-respect, and feelings of worthiness
• Some of the many forms of people pleasing, such as avoiding conflict or trying to fit in
• How to start to overcome people pleasing tendencies
• The roles of boundaries, control & empathy in people pleasing

And more!

www.theilluminatedpathpodcast.com
[email protected]

Follow me:
IG: @kate.casanova
TikTok: @katemacri_
YouTube: @Kate.Casanova
FB: @coachkatemacri

Sponsored By:
New Moon Apparel
www.newmoonapparel.com

Brought to you by:
New Moon Holistic Life
www.newmoonholisticlife.com

Join Kate’s free Step Into Your True Self Workshop where you'll embark on a transformative journey of self-discovery and holistic living! Explore how to align mind, body, and soul, rediscover your true self, and cultivate a life filled with purpose and fulfillment. 

www.newmoonholisticlife.com/trueself

Is creativity something you’re born with, or is it an innate part of the human experience? Join us this week for a discussion of creativity! In this episode, you will learn more about:

• Why all humans are creative, some just have more practice tuning into their creativity
• What creativity does for us and adds to our lives
• Why reconnecting with your inner child and learning to play and explore is important for your creativity
• Some of the many different forms of creativity

And more!

www.theilluminatedpathpodcast.com
[email protected]

Follow me:
IG: @kate.casanova
TikTok: @katemacri_
YouTube: @Kate.Casanova
FB: @coachkatemacri

Sponsored By:
New Moon Apparel
www.newmoonapparel.com

Brought to you by:
New Moon Holistic Life
www.newmoonholisticlife.com

Emotional intelligence plays a crucial role in how we manage ourselves and our own stress, but also how we interact in a group setting and manage relationships & conflict. In this episode, you will learn more about:

• What emotional intelligence is
• The role of empathy, patience, and communication
• Why good leaders need strong emotional intelligence
• Four different components of emotional intelligence
• Self awareness vs. self-regulation
• Social awareness vs. relationship management
• The importance of active listening

And more!

www.theilluminatedpathpodcast.com
[email protected]

Follow me:
IG: @kate.casanova
TikTok: @katemacri_
YouTube: @Kate.Casanova
FB: @coachkatemacri

Sponsored By:
New Moon Apparel
www.newmoonapparel.com

Brought to you by:
New Moon Holistic Life
www.newmoonholisticlife.com

Join us this week for a discussion on circadian rhythm / sleep wake cycles. In this episode, you will learn more about:

• The crucial role of light, both in the morning and night
• How screens affect the way we start & end our day
• How to eat breakfast & drink coffee in a way that supports your circadian rhythm
• The 3-2-1 rule, and the 10-3-2-1-0 rule
• Herbs & teas to use to help you sleep and/or wind down at night
• What the research says about how alcohol impacts your sleep

And more!

Footnotes:
Colrain, Ian; Nicholas, Christian; Baker, Fiona. (2014). Alcohol and the Sleeping Brain. National Library Of Medicine, National Institute of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5821259/

www.theilluminatedpathpodcast.com
[email protected]

Follow me:
IG: @kate.casanova
TikTok: @katemacri_
YouTube: @Kate.Casanova
FB: @coachkatemacri

Sponsored By:
New Moon Apparel
www.newmoonapparel.com

Brought to you by:
New Moon Holistic Life
www.newmoonholisticlife.com

“Holistic” - often used synonymously with “natural”, “healthy”, or even “enlightened” - but what does it actually mean? It’s become commonplace to use the word “holistic” in marketing because it’s a popular buzzword. Join us today for a deeper dive on what a holistic approach truly looks like. In this episode, you will learn more about:

• The definition of “holistic”
• Why a holistic approach is generally much more comprehensive than simply addressing one specific area
• How Kate uses a holistic approach in her coaching
• Examples of how a holistic approach can be used in mental health, weight loss, medicine, and more
• Ways you can implement a holistic approach in your lifestyle
• What to look for in someone who uses the term “holistic” in their marketing

And more!

www.theilluminatedpathpodcast.com
[email protected]

Follow me:
IG: @kate.casanova
TikTok: @katemacri_
YouTube: @Kate.Casanova
FB: @coachkatemacri

Sponsored By:
New Moon Apparel
www.newmoonapparel.com

Brought to you by:
New Moon Holistic Life
www.newmoonholisticlife.com

Coffee is an internationally beloved beverage, and yet, there’s still lots of debate about whether or not it’s actually good for you. Join us today for a discussion about coffee, from sourcing & quality to acidity, taste, creamers, benefits, and symptoms. Spoiler alert: it comes down to your personal experience! In this episode, you will learn more about:

• Mold & Mycotoxins in coffee
• Why coffee from franchises is generally lower quality
• How sourcing can affect the taste & quality of coffee
• Why too much sugar in your coffee can create brain fog
• Why oat milk isn’t a healthy alternative to creamer
• Why it might be beneficial to avoid coffee on an empty stomach
• Why waiting to drink coffee in the morning can help regulate your cortisol levels better
• Benefits of frequent coffee consumption
• Potential risks & symptoms of drinking too much coffee

And more!

Footnotes:

Bidel, Siamak. Tuomilehto, Jaako. (2013) The Emerging Health Benefits of Coffee with an Emphasis on Type 2 Diabetes and Cardiovascular Disease. National Library Of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6003581/

Chen, Yanchun. Zhang, Yuan. Zhang, Mengnan. Yang, Hongxi. Wang, Yaogang. (2022) Consumption of coffee and tea with all-cause and cause-specific mortality: a prospective cohort study. Biomed Central Medicine. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02636-2

Johns Hopkins Medicine. 9 Reasons Why (the Right Amount of) Coffee Is Good for You. https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-reasons-why-the-right-amount-of-coffee-is-good-for-you

O’Connor, Anahad. (2023) Coffee lovers gain 1,000 steps a day, but get less sleep, study shows. The Washington Post. https://www.washingtonpost.com/wellness/2023/03/22/coffee-heart-palpitations-sleep-exercise/

Poole, Robin. Kennedy, Oliver J. Roderick, Paul. Fallowfield, Jonathan A. Hayes, Peter C. Parkes, Julie. (2017) Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/

Salamon, Maureen. (2022) Drinking coffee might lengthen life. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/drinking-coffee-might-lengthen-life

www.theilluminatedpathpodcast.com
[email protected]

Follow me:
IG: @kate.casanova
TikTok: @katemacri_
YouTube: @Kate.Casanova
FB: @coachkatemacri

Sponsored By:
New Moon Apparel
www.newmoonapparel.com

Brought to you by:
New Moon Holistic Life
www.newmoonholisticlife.com

It’s not too late to join the Breathe Into Wellness Challenge! This 21-day breathwork & self-talk challenge teaches you to learn about regulating your nervous system and improving your self-talk with less than 10 minutes per day.

Join the challenge here:

newmoonholisticlife.com/challenge

You can also join our free Path to Wellness community for an accountability group of like-minded people on the same journey!

We’ve said it before, but we’ll say it again - You can’t pour from an empty cup. On an airplane, you put your own oxygen mask on first. In this episode, you will learn more about:

• Defining your non-negotiables and what you need in order to put yourself first
• The role your non-negotiables will play in your relationships
• Questions to ask yourself to cultivate awareness and show up as your best self for others
• Why putting yourself first in your career and/or education is crucial
• Why your mind is your greatest asset
• How our ego can hinder our education & growth
• The concept of being an eternal student & embracing being a beginner again

And more!

www.theilluminatedpathpodcast.com
[email protected]

Follow me:
IG: @kate.casanova
TikTok: @katemacri_
YouTube: @Kate.Casanova
FB: @coachkatemacri

Sponsored By:
New Moon Apparel
www.newmoonapparel.com

Brought to you by:
New Moon Holistic Life
www.newmoonholisticlife.com

Don’t forget to join Kate’s 21-Day Breathwork & Self-Talk challenge! This challenge is designed to help you integrate breathwork techniques & more positive self-talk into your daily life. You’ll experience profound benefits by committing just 5-10 minutes per day. You can also join the free Path to Wellness community for support & accountability partners on your wellness journey!

Join the challenge at: newmoonholisticlife.com/challenge

Go to school, get a job, get married, buy a house, have kids. That’s success, right? Unfortunately, for most of us, our idea of success was given to us - it was programming that we received as we grew up. But, this one-size-fits-all approach to success has some problems. In this episode, we’ll talk about redefining success, you will learn more about:

• The traditional model of success that the majority of people believe
• How this model of success is built around your job/career, material possessions, external validation, and the idea of “status”
• Why the traditional model of success is a fixed mindset
• Why our work shouldn’t define our success
• Why living for what other people will think of us isn’t success
• Why success is a feeling/attitude that we have about our life
• What redefining success looks like & what questions to ask yourself

And more!

www.theilluminatedpathpodcast.com
[email protected]

Follow me:
IG: @kate.casanova
TikTok: @katemacri_
YouTube: @Kate.Casanova
FB: @coachkatemacri

Sponsored By:
New Moon Apparel
www.newmoonapparel.com

Brought to you by:
New Moon Holistic Life
www.newmoonholisticlife.com