To Your Health

I’m joined by psychotherapist and podcast host Dana Skaggs for a practical look at Internal Family Systems — a therapy model that helps explain why we so often feel like we’re battling different voices inside our own heads.

Dana breaks down what IFS is, how it can help you better understand your inner critic, and why recognizing your internal "parts" can be a powerful tool for navigating anxiety, boundaries, self-sabotage, and more.

Whether you’ve never heard of Internal Family Systems or you’re curious how it works in real life, Dana shares simple, relatable insights that can help you get to know yourself better and handle challenges with more clarity.

Dana Skagg is a keynote presenter and licensed psychotherapist with over 17 years in private practice with a master’s degree in clinical psychology. Learn more at https://danaskaggs.com/Connect on LinkedIn: https://www.linkedin.com/in/danabskaggs-speaker/ 

Opening & Foundation:

1. For anyone who’s never heard of Internal Family Systems, can you explain what it is in simple terms?
   

2. You’ve worked with a lot of different therapy models. What was it about IFS that really resonated with you and your clients?
   

Getting Into the Model: 3. IFS talks about having different “parts” inside us — can you break down what that means? 4. One thing a lot of us experience is feeling like we have an inner critic, or we’re battling competing voices. How does IFS help us make sense of those inner dynamics?

Real-Life Application: 5. For someone who feels stuck or frustrated — maybe they want to make changes but keep self-sabotaging — how can IFS help them approach that differently? 6. You work with a lot of people on anxiety, trauma, and boundaries — where do you see IFS really shine in these areas? 7. How can someone start noticing or identifying their parts in day-to-day life, even if they’re not in therapy?

Common Misconceptions & Challenges: 8. Are there any common misunderstandings people have about IFS when they first start learning about it? 9. Does someone need to go to therapy to use IFS, or are there ways to start applying some of these ideas on your own?

Boundaries Connection (optional bonus question since this is one of her big areas): 10. How do healthy boundaries connect with IFS work? Do certain parts of us tend to push back on setting or holding boundaries?

Wrap-Up: 11. If someone is curious and wants to explore IFS more, where do you recommend they start? 12. Is there one thing you wish more people understood about their inner voice or their parts?

Check out Esther’s website for more about her speaking, coaching, book, and more: http://estheravant.com/

Buy Esther’s Book: To Your Health: https://a.co/d/iDG68qU

Esther’s Instagram: https://www.instagram.com/esther.avant

Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/

Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

In this episode, I’m breaking down the 3 stages of mastery—beginner, intermediate, and master—and why the middle one is often the hardest.

You’ll learn why it’s normal to need rules and structure when you’re starting out, why questioning those rules is part of growth, and why true mastery brings you back to the basics.

Check out Esther’s website for more about her speaking, coaching, book, and more: http://estheravant.com/

Buy Esther’s Book: To Your Health: https://a.co/d/iDG68qU

Esther’s Instagram: https://www.instagram.com/esther.avant

Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/

Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Think journaling is too time-consuming or just not your thing? This episode might change your mind.

We’re breaking down the science behind how journaling can reduce stress, improve emotional clarity, and even support your immune system.

You’ll hear how simple writing practices—done in just a few minutes a day—can help regulate your nervous system, build self-trust, and support behavior change, all without needing to be a “writer.”

Kristen Fogle shares approachable journaling prompts and easy frameworks you can start using right away, whether you're navigating a stressful season, working on habit change, or just want a clearer mind.

Kristen has been the Executive Director of San Diego Writers, Ink since 2013. She is also a theater director, producer, teaching artist, writing instructor, and former magazine editor. She has led playwriting, journaling, and other writing workshops for La Jolla Playhouse, Wounded Warrior Project, and many other organizations. Her third and fourth prompt-based writing books were released by Rockridge Press in 2022.

www.writeyourstorynow.org

https://www.facebook.com/SDWritersInk/

Check out Esther’s website for more about her speaking, coaching, book, and more: http://estheravant.com/

Buy Esther’s Book: To Your Health: https://a.co/d/iDG68qU

Esther’s Instagram: https://www.instagram.com/esther.avant

Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/

Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

A lot of us say they want to lose weight, feel better, and finally get consistent—but our daily actions tell a different story.

There's a disconnect between what we say and what we actually do.

If an outside observer followed you for a week, what would they say about how serious you are about your goals? Would they see you putting in real effort—even when it’s inconvenient—or doing just enough to feel like you’re “trying”?

We're talking about why A+ results won’t come from C-level effort, how to recognize when you’re slipping into convenience mode, and what it takes to close the gap and build real momentum.

Check out Esther’s website for more about her speaking, coaching, book, and more: http://estheravant.com/

Buy Esther’s Book: To Your Health: https://a.co/d/iDG68qU

Esther’s Instagram: https://www.instagram.com/esther.avant

Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/

Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

We'd all like fewer bad days, right?

Happiness expert and author Deborah Mallow joins me to share her 6 Steps to Fewer Days That Suck (also the title of her book).

We walk through each step together and explore how you can create more joy, calm, and control in your everyday life—without pretending everything is perfect.

Deborah opens up about her own winding path from biotech sales to joy coaching and explains how small shifts in mindset and daily habits can make a big difference.

If you’re juggling a million things and want practical, encouraging ways to feel better—this episode is your guide.

Deborah Mallow is a Happiness Expert and motivational speaker who has discovered the secrets to living with fewer days that suck. 

Deborah’s unique career path (from a home furnishings and giftware designer to a #1 Ranked BioTech Pharmaceutical Sales Rep) has been more twisty than a pretzel, but it led her to create The Daily Decisions—a self-improvement toolkit that makes positivity feel less like a chore and more like a dance party! With her Positive Energy Club, she’s here to remind you that it’s not about forcing positivity. It’s about approaching life differently.

Life is too short to be grumpy, so let Deborah be your ray of sunshine. Visit Deborah’s website: thedailydecisions.com Follower on Instagram: https://www.instagram.com/daily.decisions/Join Deborah’s positive energy club: It’s a free, upbeat newsletter and complimentary worksheets on Happiness, Motivation, and Feel-Good Activities: thedailydecisions.com/inspireBuy her book on Amazon “6 Steps To Fewer Days That Suck”: https://www.amazon.com/dp/B0F8HYFHQ6

Check out Esther’s website for more about her speaking, coaching, book, and more: http://estheravant.com/

Buy Esther’s Book: To Your Health: https://a.co/d/iDG68qU

Esther’s Instagram: https://www.instagram.com/esther.avant

Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/

Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Having friends as an adult is hard! And that's when you already have the friends and are just trying to maintain those ties. Making friends as an adult is even harder.

When I came across Mel Robbins' 3 pillars of friendship in The Let Them Theory, I found them to be spot on.

I'm sharing them in this week's episode to help normalize the struggle and help us all see that we're in good company.

Check out Esther’s website for more about her speaking, coaching, book, and more: http://estheravant.com/

Buy Esther’s Book: To Your Health: https://a.co/d/iDG68qU

Esther’s Instagram: https://www.instagram.com/esther.avant

Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/

Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Poop might not be appropriate dinner conversation, but it is one of the simplest ways to check in on your overall health.

In this episode, I’m joined by Kat Best to talk about what your bathroom habits can tell you.

Kat explains what poop actually is, why it’s considered a vital sign, and how to use the Bristol Stool Chart to understand what’s normal and what’s not.

Kat is a Board Certified Functional Nutritionist and Personal Trainer for 10 years. She got into this space from her own struggles with eating disorders, gut issues, autoimmune condition, hormone imbalance, PCOS and not getting the answers or help she needed from our healthcare system. She sought out functional nutrition to heal herself and then wanted to share it with others. It’s her passion to help people build habits, shift their mindset and take control of their life.

Instagram: https://www.instagram.com/katbestwellness/Website: https://www.altaforlife.com

Check out Esther’s website for more about her speaking, coaching, book, and more: http://estheravant.com/

Buy Esther’s Book: To Your Health: https://a.co/d/iDG68qU

Esther’s Instagram: https://www.instagram.com/esther.avant

Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/

Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Comparison gets a bad rap—but is it always a bad thing? In this short episode, I’m sharing how comparison can either be a tool for growth or a trap that keeps you stuck.

Inspired by Mel Robbins’ “Let Them” theory, we’ll explore how to shift from self-judgment to self-inquiry when you catch yourself comparing your life to someone else’s.

You’ll learn how to reframe comparison as a signpost toward what you want, rather than proof of what you’re lacking.

If you’ve ever felt discouraged after scrolling social media or watching someone else succeed, this episode will help you shift your mindset and use those moments as motivation—not shame.

Check out Esther’s website for more about her speaking, coaching, book, and more: http://estheravant.com/

Buy Esther’s Book: To Your Health: https://a.co/d/iDG68qU

Esther’s Instagram: https://www.instagram.com/esther.avant

Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/

Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

What if you could become the version of yourself you admire—on purpose? That’s exactly what Leah Coss helps people do.

Leah helps people shift how they see themselves so they can live, lead, and perform at their full potential.

In this episode, we unpack how your identity is formed, how labels like “I’m a perfectionist” or “I’m not athletic” can shape your choices, and how to intentionally rewrite your internal narrative to support the life you want.

Leah shares practical ways to break free from outdated stories and create a more empowering self-image—without needing a full identity crisis.

Plus, we talk about how parents can help their kids develop strong, healthy identities from a young age.

Leah Coss is a keynote speaker, identity strategist, and CEO & Co-Founder of Build a Biz Kids, a national charity helping thousands of youth develop strong self-worth and future-ready skills. Leah helps people become the version of themselves they admire — on purpose — by shifting how they see themselves, so they can live, lead, and perform at their full potential.

https://LeahCoss.com

https://www.linkedin.com/in/leahcoss/

Check out Esther’s website for more about her speaking, coaching, book, and more: http://estheravant.com/

Buy Esther’s Book: To Your Health: https://a.co/d/iDG68qU

Esther’s Instagram: https://www.instagram.com/esther.avant

Esther’s LinkedIn: https://www.linkedin.com/in/estheravant/

Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

Consistency is one of the 3 C's of success—but is it always a good thing?

In this episode, I’m exploring a lesser-known downside of consistency: the reluctance to change the things you’ve done consistently, even when they no longer work.

I’ll share examples from my own life and how to shift without sacrificing the positive side.

Tune in each week for practical, relatable advice that helps you feel your best and unlock your full potential. If you’re ready to prioritize your health and level up every area of your life, you’ll find the tools, insights, and inspiration right here. 

Buy Esther’s Book: To Your Health - https://a.co/d/iDG68qU

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Learn more about booking Esther to speak: https://www.estheravant.com

Learn more about working with Esther: https://www.madebymecoaching.com/services