The Sustainably Healthy Podcast

After taking a short break from the podcast, I’m back — and kicking off 2026 with a simple but powerful theme: do it anyway.In this episode, I share what’s been on my heart lately — from going back to school for psychology, to rethinking what my coaching looks like, to navigating overthinking, procrastination, and fear of putting myself out there.I open up about why I started this podcast in the first place, how I lost sight of that, and what brought me back. We talk mindset, confidence, and why sometimes the best thing you can do isn’t overplan… it’s just take the next step, even when it feels messy.If you’ve been stuck in your head, waiting for the perfect time, or talking yourself out of things that matter to you — this episode is for you.This is your reminder: you don’t need perfect.You just need to do it anyway.

In this episode, we’re diving into the concept of finding your “norm” or default mode—a sustainable way of living where healthy habits are no longer something you turn on and off, but a natural part of your daily routine. I’ll walk you through how to make the Sustainable Seven Habits—protein, hydration, quality sleep, daily movement, limiting alcohol, self-development, and connection—your foundation for success, no matter what life throws your way. We’ll explore why having a strong default mode is key to navigating vacations, events, or busy seasons without feeling like you’re starting over. I’ll also share practical tips on shifting your mindset and building habits that stick—because maintaining a healthy lifestyle shouldn’t require constant motivation. Plus, I’m opening up about my personal goals for 2025 and a big, exciting chapter I’m preparing for: my husband and I are planning to try for a baby! I’ll share why this next step makes building and maintaining a solid foundation of healthy habits even more important to me and how it’s influencing my outlook for the year ahead. This episode is packed with inspiration and actionable insights to help you build a lifestyle that supports your goals—whether you’re striving for fat loss, maintenance, or a long-term vision for your health. Tune in, get inspired, and let’s make healthy habits your new norm!

This week Knica shares tips on how to use ChatGPT as a tool help you succeed in 2025. She also covers details about her and Brooke's upcoming Fresh Start Fat Loss Challenge! Register HERE Follow Knica on Instagram Follow Brooke on Instagram Join the Sustainably Healthy Facebook Community

Today Knica shares a few things she (and any other empathetic and honest coach) wants you to know. If you're interested in working with me this year, apply for 1:1 Coaching HERE Join us in the Sustainably Healthy Facebook Community for motivation, recipes, & tips

This week we talk about the reason you lack self-control and how to make it easier to follow through with your goals! Join the Fresh Start Fat Loss Challenge Waitlist HERE

This week Knica shares her struggles and what she is doing to pull herself out of this funk. The winter blues are real. Join us in the Sustainably Healthy Facebook Community Follow Knica on Instagram Email: knicalee@sustainablyhealthy.online

This week Knica discusses her thoughts when it comes to women in their 40s and 50s going through perimenopause/menopause and what to focus on if it is indeed your hormones standing in the way of you losing weight and becoming Sustainably Healthy. If you're interested in applying for my 90-Day Intensive Health and Life Coaching Program, please submit an application HERE and schedule your free Strategy Session

How to improve your confidence on your health and wellness journey! In this episode I talk about the difference between self-confidence and self-esteem and exactly how to improve your confidence in anything you set your mind to! If you enjoyed this podcast you will love my Sustainably Healthy Community: https://buy.stripe.com/6oEfZT6S605D7VS5km

In this episode I talked about self sabotage on a health and fitness journey and how to be in control of your thoughts! Join the Sustainably Healthy Membership today- https://buy.stripe.com/6oEfZT6S605D7VS5km and use the discount code SHCOMMUNITY to get your first 3 months for $9.99 per month! (Offer ends 4/23/23)

Dear Joshua, 4 years of marriage has been a breeze. You make loving you way too easy. Thank you for having the patience to love me and pick me for the rest of our lives. I love you most♥️

In this episode I talk about why it’s so important to invest into yourself to move the needle forward

Tune in to hear my opinion when it comes to trusting your intuition and healing your relationship with food

The training didn’t go according to plan…

In today’s episode I am joined by our very first guest! The one and only Zaedon (stanky) James! Zaedon is my 10 year old son who is quite mature for his age as he prioritizes a growth mindset in all that he does! Listen to this podcast to hear exactly what makes me so dang proud to call this sweet sweet boy my son♥️

In this episode I share my frustration with the fitness industry and how promoting weight loss isn’t something I want to be known for. Let’s make mindset sexy instead!

Join me next week for my 3 day free training on How to Pull Yourself Out of a Funk on Your Health & Fitness Journey! Register https://knica-lee.mykajabi.com/how-to-pull-yourself-out-of-a-funk-on-your-health-fitness-journey And join my private Facebook community for access to nutrition tips and all previous and future free trainings I’ll hold there! Https://www.facebook.com/groups/ledbylee/

My experience with tracking my steps and the reason behind step counts and why they are so popular.

In this episode I dive into what inspired me to name this podcast and my group coaching program Sustainably Healthy and what that means to me.

Learn all about me, the experiences I’ve been through, and what helped shape me into the person I am today.

Christmas week can be beautiful… and also a lot.If you’re someone who LOVES giving (and maybe secretly prides yourself on being the one who holds everything together), this episode is for you—because there’s another part of the season that we don’t talk about enough: receiving.In today’s episode, I’m sharing why so many of us struggle to receive gifts, love, help, and support without feeling guilty… and why that “I owe you” feeling is not what a gift is meant to create. Gifts aren’t transactions. They’re not loans. And you don’t have to earn everything to be worthy of it.We’ll talk about:Why receiving can feel uncomfortable (especially for chronic givers + people-pleasers)How receiving is actually a form of giving (because it allows someone else to experience the joy of giving)Why receiving is part of being sustainably healthy—more rest, more presence, more peacePractical ways to practice receiving this week (without guilt, without over-explaining, without “paying it back”)If you need permission to breathe this week… consider this it. ❤️Want to join The Challenge That Lasts?Message me on Instagram or email me at knicalee@sustainablyhealthy.online for a 7-day free trial link. Join before January 1, 2026 to lock in the OG price of $47/month.