The Wellness Project with Dr. Kim Foster

I wanted to share some important news with you all. After much thought, I've decided to take a temporary hiatus from the podcast. This break is not permanent, but it's necessary for me to focus on some exciting priorities. Listen to this short episode to find out what they are. In the meantime, I will still be active on Instagram and YouTube, so connect with me there.

This is NOT another New Year resolution-setting podcast episode! I know that at this time of year, you’re being inundated with content on setting resolutions and goals. But did you know that over 80% of New Year resolutions fail? So, in this episode, we’re taking a different, more unconventional outlook on upgrading your life in 2024. Rather than sharing vague goal-setting strategies, we’re getting to the core of personal growth.  You’ll learn: The reason why your goals and resolutions have failed in the past The two concepts you MUST focus on to bring true transformation into your life How having solid values determines your self-identify How to overcome limiting beliefs by upgrading your standards Why setting firm boundaries is crucial to stepping into your power  So, if you’re ready to try a fresh, out-of-the-box approach to personal transformation, hit play now! Full episode notes: https://drkimfoster.com/167

Have you heard bad things about intermittent fasting for women? Do you want to try it but worry it will mess up your hormones? As an MD and long-term IF practitioner, I can tell you that intermittent fasting CAN be incredibly beneficial for women as well as men. But… Due to fluctuating hormones, we ladies do have to take a more mindful and flexible approach to fasting. In this episode, I'm explaining how to do just that. You'll learn: The key differences in fasting between men and women  The top benefits of IF for women How hormone fluctuations can alter your fasting experience  How to adjust your IF method during the different phases of your menstrual cycle Intermittent fasting isn't dangerous or complicated when you understand the basics around women's hormones. So, if you're an experienced IF practitioner or looking to get started, press play now to learn how to fast correctly as a woman. Full episode notes: https://drkimfoster.com/166

Have you been trying to cut out sugar for what feels like forever? Do you battle with yourself every evening to resist the tempting wine in your fridge? Breaking negative health habits can feel disheartening, frustrating, and sometimes downright impossible.  But while it is undoubtedly challenging (and for a scientific reason), it is totally doable - if you know how. In this episode, I'm sharing the 5-step process I've personally followed AND successfully coached my clients through to break bad health habits for good. You'll learn: Why setting a goal is NOT the first step, and what you should prioritize instead How the way you frame your goals can affect the likelihood of success How to fill the void left by a bad habit (and why this is crucial) The power of making small, incremental changes Effective mindset techniques you can use to stay on track When and how to seek support So, are you ready to finally take control of your health and overcome those bad habits? Press play NOW! Full episode notes: https://drkimfoster.com/165

Burnout is like a disease that slowly drains every last drop of your energy. It’s easy to get caught up in the fight, trying harder and harder to stay in control. But what if, instead, you could pause, re-evaluate, and see it as a catalyst for change? In this episode, I’m revisiting my experience with burnout and sharing the 3 steps I took to go from a burned-out doctor to a fulfilled wellness coach. You’ll learn: The self-reflection tools you can use to work through your feelings and acknowledge your burnout The power of seeking support Ways to reconnect with your passion (or find a new one) Why you should build a side hustle rather than quit your job straight away The 4 things you should focus on when creating your new business  So, if you’re ready to leap out of the corporate world and into a life of freedom, press play NOW!  Full episode notes: https://drkimfoster.com/164

Have you been losing weight steadily, but now, it has suddenly stalled? If so, you're likely experiencing what is known as a "weight loss plateau." It's not as scary as it sounds, I promise. And once you understand what causes it, overcoming it isn't too tricky.  In this episode, I'm explaining: What a weight loss plateau is - and why it can be a good thing The first thing to do when you encounter a plateau The attitude you need to cultivate to overcome it How to identify and move past the mental blocks keeping you stuck  Press play NOW to discover my proven 3-step process and say goodbye to all confusion, frustration, or discouragement around weight loss plateaus! Full episode notes: https://drkimfoster.com/163

Wondering if vitamins are really worth it and which ones you should take? Then press play NOW! In this episode, I draw from my knowledge as a family doctor of 20 years to banish your overwhelm and confusion around supplements. You'll learn: What supplements are for and what they are NOT for The best supplement for boosting brain power The vitamin that almost half the population is deficient in! The number one anti-aging supplement A common deficiency in women - which may be causing your fatigue and low mood How probiotics impact much more than our gut health Factors to consider when choosing a supplement Tips for correct dosing And much more! Full episode notes: https://drkimfoster.com/162

Despite popular belief, willpower is NOT something you should rely on when attempting to cultivate a healthy lifestyle. Willpower is fleeting, limited, and in some cases, self-sabotaging. In this episode, I'm sharing exactly why we should not solely focus on will when building healthy habits and what to do instead. You'll learn: How our willpower gets depleted The link between willpower and self-image The SHOCKING truth about how willpower reliance keeps us stuck Tips for building a healthy habit when willpower is lacking The attitude you need to cultivate to achieve your health goals How working on your beliefs and self-identify will improve your success   If you frequently struggle to stay on track and resist temptation, this episode will be an absolute GAMECHANGER! Full episode notes: https://drkimfoster.com/161

Is it ok to skip breakfast? Can intermittent fasting slow your metabolism? Will you lose muscle from fasting? Will IF cause my body stress? These are all common concerns of people considering intermittent fasting for the first time. And if you google these questions, you will find a LOT of contrasting information! So what is the truth? Is intermittent fasting safe, or are there risks you should be aware of? In this episode, I'm exploring the four most common intermittent fasting myths to reveal what science says about them. You'll learn: The SHOCKING truth about the common belief that breakfast is non-negotiable The weight loss method responsible for slowing metabolism (proven by science) How to increase muscle mass while fasting The effect intermittent fasting has on your body and cortisol levels So stop googling yourself into a rabbit hole, take a breather, and hit play for the TRUTH about intermittent fasting! Full episode notes: https://drkimfoster.com/160

Forming new habits involves a complex rewiring process in our brains. But how we approach habit building can hinder or optimize this. If you struggle to make your healthy habits stick, this episode is for you. I'm sharing the most common (yet unconscious) ways we self-sabotage our success and what we should do instead. You'll learn: How attempting to overhaul your entire lifestyle overnight is a recipe for failure The SHOCKING truth about willpower How to rewire your limiting beliefs Tips for choosing the right health habit for YOU How being more flexible is the missing ingredient to habit-building success Ready to master your mind and experience a healthier, happier lifestyle? Hit play NOW! Full episode notes: https://drkimfoster.com/159

The weight loss journey is full of bumps and setbacks. Whether it's regaining weight straight after your diet ends or struggling to resist temptation, feeling defeated and helpless is not uncommon. But this doesn't mean you're doomed for failure. Hope is on the horizon! In this episode, I'll share the five most common reasons why diets fail and what you can do to overcome them. You'll learn: Why you shouldn't focus solely on tactic, and what you should prioritize instead The self-sabotaging perspective that is preventing you from reaching your weight loss goals How being hard on yourself for minor hiccups may do more harm than good The two most damaging emotions you need to let go off How avoiding responsibility for your situation is holding you back The most effective way to overcome these five challenges and finally find weight loss success! Full episode notes: https://drkimfoster.com/158

Nowadays, we're blessed to have a wide range of anti-aging products at our fingertips. However, with so many choices, it's easy to feel overwhelmed when shopping for skincare products.  In this episode, I aim to reduce that overwhelm and equip you with the knowledge needed to optimize your skincare routine, reduce signs of aging, and prevent skin damage. You'll learn: Why we should take advantage of the incredible developments in the skincare industry - and not feel bad about it! The powerhouse ingredient that stimulates collagen and elastin production The incredible compounds that neutralize free radicals to prevent disease AND premature aging How to get that freshly exfoliated smooth skin sensation without scrubbing your skin raw (and how exfoliants can reduce signs of aging) The most effective ways to reduce the appearance of dark spots, age spots, and melasma (including natural options) Why protecting your skin from the sun's harmful UV rays is an ESSENTIAL component to youthful skin Full episode notes: https://drkimfoster.com/157

Is it possible to reduce stress holistically? Absolutely! If you're feeling stressed, there are many natural ways to manage it, many of which are backed by science. In this episode, I'll share how you can better handle stress without resorting to medication.  You'll learn: Why you should seek to manage stress better rather than eliminate it completely How spending time with animals can lower your stress levels The best stress-relieving bath recipe  A little-known technique that could bring you instant calm The stress benefits of exercising The science behind meditation (and how this mindfulness practice can change how you perceive stress) If you're sick of stress affecting your mindset, energy, and physical health, this episode will be an absolute game-changer! Full episode notes: https://drkimfoster.com/156

If you practice intermittent fasting, you may have heard the term 'Autophagy.' Autophagy helps regulate metabolism and, therefore, can assist in weight loss. However, there are many other surprising benefits of this natural process. Never heard of Autophagy before? No worries, as in this episode, I'm explaining: What Autophagy is 6 incredible health benefits of Autophagy 7 ways to stimulate Autophagy  If you want to live longer and look younger, you won't want to miss this one! Full episode notes: https://drkimfoster.com/155

Listen in for a short and sweet update on what's happening in my world, including a couple of juicy pieces of news!  If you're curious about what's happening behind the scenes for me, this one's for you. Full episode notes: https://drkimfoster.com/154

Do you struggle to fall asleep at night? Do you lie there tossing and turning…and staring at the clock but you just can't get to sleep?  If that's you, then stay tuned because in this episode I'm going to help you. I'm going to share 20 different strategies that you can try to help you fall asleep faster, so that you can get all the sleep you need and wake up feeling rested and refreshed…and several of these tips are ones that I bet you've never heard before so I want you to stay tuned all the way to the end. Full episode notes: https://drkimfoster.com/153

Does Intermittent Fasting work for weight loss? And more importantly, does it work LONG TERM? Is Intermittent Fasting just another fad diet?  These are questions I get asked all the time, and in this episode, I'm going to answer all of these questions and more, to give you a really solid understanding of how Intermittent Fasting works so that you can decide whether it's right for you or not, and whether it's a good idea for you to try it or not.  Full episode notes: https://drkimfoster.com/152

If you have an area of expertise, then you have an asset that you can use to make money online and create freedom for yourself: you can take that expertise and turn it into an online course. An online course is a wonderful way to not only share what you know, and bring it to a wider audience and help people anywhere in the world, but it's also a way to make money online, no matter where you are or what else you've got going on in your life. Whether you already have a business or not, creating an online course is something that anyone can do, but I completely understand that the process of creating a course can feel very daunting. Where do you start? How do you choose the right course idea? What tech pieces will you need? How do you build it? How do you sell it? In this episode I have a guest with me who is going to answer all of these questions and more. Melissa Guller is a course creation expert and the Founder of Wit & Wire, where she helps business owners expand their income and impact by selling top-rated online courses. Previously, Melissa worked full-time for Ramit Sethi and Teachable, and she's a top-rated instructor at General Assembly NYC and online on Skillshare. Melissa has become a sought-after speaker and educator in the course creation industry, and in this episode you'll get to sit with me as I pick Melissa's brain about how to create online courses. Full episode notes: https://drkimfoster.com/151

Would you love to have a morning routine that sets you up for success all day long? In this episode, I walk you through the process of crafting your very own morning routine. A lot has been said about morning routines (in books, blogs, YouTube videos, etc), and a lot of that content showcases the very specific morning routine of an individual creator. While those are definitely fun to listen to and watch, when it comes time to create your own morning routine it's unlikely that you're going to just copy/paste the exact morning routine of your favorite influencer.  So, what do you do? How do you put together the perfect morning routine for YOU? And perhaps more importantly – how do you make it a habit that you will actually stick with? Listen to this episode to find out! Full episode notes: https://drkimfoster.com/150

If you're doing Intermittent fasting, can you drink coffee during your fasting window? A lot of people have this question! Especially if you choose to have a fasting window in the morning - does that mean you have to forego coffee forever? In this episode, I'm going to tell you exactly what you can, and cannot, drink during your fasting window. Full episode notes: https://drkimfoster.com/149