To Your Health

Your health toolbox doesn’t have to be tidy to be useful.In this episode, I’m sharing a relatable metaphor about how the strategies and habits that support your health can feel disorganized or forgotten—and why that’s perfectly normal.Just like a real toolbox, sometimes you need to dig around, bring things into the light, and remember what’s already there.You don’t need to use every tool all the time. You just need the right one for the moment.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/iDG68qUEsther’s Instagram: https://www.instagram.com/esther.avantEsther’s LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

What can we learn from the world’s top athletes about energy, recovery, and living better, longer?Dr. Mark Kovacs joins me to break down the habits and strategies that high performers use—and how to make them work in real life, even with a busy schedule.From quick recovery tactics to simple shifts that boost daily energy, you’ll walk away with actionable tips you can implement today.This episode will show you how to apply the same principles to your own health and longevity that elite athletes use to stay sharp without burning out.Dr. Mark Kovacs is a globally renowned human performance strategist, and authority on healthspan, human performance, and longevity. A former NCAA Champion and professional athlete with a PhD in exercise physiology, Dr. Kovacs has spent two decades working at the highest levels of sport, business, and wellness.He’s led sport science & health for the Cleveland Cavaliers in the NBA, served as VP of Health & Performance at Canyon Ranch, and held executive roles at PepsiCo and Gatorade, where he helped shape global innovation in recovery, biometrics, sport/health tech, and performance nutrition. Dr. Kovacs has coached and consulted with Grand Slam tennis champions, Olympic gold medalists, Fortune 50 executives, and venture-backed health tech companies.Today, he speaks around the world on topics like executive durability, elite performance, healthspan optimization, and the future of wellness technology—bridging cutting-edge science with real-world strategies that help people live younger, stronger, and longer.Let’s talk about the future of human performance, why longevity isn’t just about living longer—but living better—and what the world’s top performers are doing that most people aren’t.www.mark-kovacs.comCheck 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/iDG68qUEsther’s Instagram: https://www.instagram.com/esther.avantEsther’s LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

If you’ve ever told yourself, “I just need to eat better” or “I have to get back on track,” this episode is for you.I’m breaking down a simple 3-prompt framework you can use to stop spinning in vague self-talk and start making real progress with your habits.You’ll hear real-life examples—like emotional eating, skipped workouts, and “being good” on the weekend—and how to turn those moments into specific actions you can actually follow through on.This isn’t about being more disciplined—it’s about getting clearer. / Tune in to learn how a small shift in language can lead to bigger, more consistent results.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/iDG68qUEsther’s Instagram: https://www.instagram.com/esther.avantEsther’s LinkedIn: https://www.linkedin.com/in/estheravant/Learn more about 1:1 health & weight loss coaching: https://madebymecoaching.com/coaching

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:For anyone who’s never heard of Internal Family Systems, can you explain what it is in simple terms?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/iDG68qUEsther’s Instagram: https://www.instagram.com/esther.avantEsther’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/iDG68qUEsther’s Instagram: https://www.instagram.com/esther.avantEsther’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.orghttps://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/iDG68qUEsther’s Instagram: https://www.instagram.com/esther.avantEsther’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/iDG68qUEsther’s Instagram: https://www.instagram.com/esther.avantEsther’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/B0F8HYFHQ6Check 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/iDG68qUEsther’s Instagram: https://www.instagram.com/esther.avantEsther’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/iDG68qUEsther’s Instagram: https://www.instagram.com/esther.avantEsther’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.comCheck 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/iDG68qUEsther’s Instagram: https://www.instagram.com/esther.avantEsther’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/iDG68qUEsther’s Instagram: https://www.instagram.com/esther.avantEsther’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.comhttps://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/iDG68qUEsther’s Instagram: https://www.instagram.com/esther.avantEsther’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/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Health literacy isn’t about knowing everything—it’s about knowing what matters. And when it comes to getting healthier, more information isn’t always better.Dr. Alice Burron joins me to share why strategic thinking—not endless researching—is the real key to progress.We explore the six-step ACTION Method, a framework to help you stop reacting and start leading your health journey with clarity and intention.You’ll learn how to evaluate new options without falling for gimmicks, why the Core 4 habits matter more than the latest trend, and how to take back your decision-making power. Dr. Alice Burron is a health strategist who’s spent her career bridging the gap between biology, physiology and psychology. With a background in exercise science, a doctorate in healthcare education, and decades of experience across hospitals, insurance, and wellness programs, she helps individuals and entire populations stop under- or overthinking health and make better decisions. Her new book, Health Shift: Your Personalized Guide to Making Strategic Health Decisions, reframes health literacy—not as understanding the healthcare system, but as understanding yourself—so you can navigate any health challenge with clarity, strategy, and confidence.https://www.healthierfaster.org/https://substack.com/@draliceburronTune 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/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Sitting in the dentist's chair gives us plenty of time to think and I want to share 3 things I was thinking about during a recent appointment that apply beyond oral health.I'm talking about why doing everything you "should" be isn’t always enough, how the right expert can make all the difference, and how powerful your mindset really is when you have a compelling reason. 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/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Spending more time on your phone than you’d like? You’re not alone—and this episode will help.Health and wellness coach Shannon Dentice joins me to talk about the hidden toll of phone scrolling on your energy, well-being, and sense of fulfillment.We discuss why phone habits are so hard to break, how to know if your usage has become a problem, and practical ways to reclaim your time without cutting out your phone entirely.Shannon shares reflection questions to help you better understand your own patterns, plus realistic, judgment-free steps you can take to set healthier boundaries and build more meaningful downtime.Shannon is a National Board Certified Health and Wellness Coach who helps busy professionals take back their energy by reducing and managing stress, improving sleep, finding more life fulfillment, and sustaining a feel great weight.eehealthcoaching.comlinkedin.com/in/shannondenticeFree Break the Scroll Habit Guide: https://forms.gle/Rou7ix5t2vyuR9Zx9.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/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Awareness is fleeting, which means we need systems in place to help us maintain it or get it back once it's faded.Whether that's a post-it on your pantry door or keeping a 3-day food log every few months, awareness is required before taking action and the two together are what will get you to where you want to be.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/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

If meditation apps and breathing exercises just don’t cut it for your busy brain, this episode is for you.Certified Zentangle® Teacher Becky Harley introduces us to the simple, pen-and-paper practice that helped her find calm after burnout—and now helps others do the same.We talk about why mindful drawing can be more effective than traditional mindfulness for people who struggle to sit still or switch off, and how just 15 minutes can make a real difference.Becky shares how the Zentangle Method works, why you don’t need any artistic skills to start, and where to go for free videos and beginner-friendly lessons.If you're looking for a low-pressure way to feel more focused and grounded, this might be the practice you've been missing.Becky Harley is a Certified Zentangle® Teacher and founder of Ivy’s Corner, where she helps busy brains find calm, clarity, and creativity through mindful drawing with the Zentangle Method. After burning out while running her wedding business and navigating motherhood, Becky rediscovered the Zentangle Method — a practice first introduced to her by her mum — and found it transformative. Now she teaches others how to use this simple, pen-and-paper approach to feel more focused and grounded, even on the busiest and most stressful days.Website: www.ivys-corner.comTune 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/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

It'd be nice to skip right to the part where we reach our goals, right?To avoid the messy middle where we're often uncomfortable as we learn and grow?Using a story about a moth emerging from its cocoon, we'll explore why you actually NEED that discomfort in order to be successful in the long-term.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/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services

Wendy Sellers, The HR Lady®, joins me to talk about how we can all contribute to creating healthier, more human workplaces—no management title required.We dive into what burnout really looks like, how to recognize the early signs, and why culture change starts with conversations, not policies.Wendy shares practical strategies anyone can use—from negotiating boundaries with a tough boss to shifting workplace dynamics without stepping on toes.If you’ve ever felt stuck in a toxic work environment or unsure how to make things better, this episode will help you take back some control and start making positive changes—wherever you sit on the org chart.Wendy Sellers, The HR Lady®, is a bold, no-nonsense workplace culture expert with 30 years of experience in HR, management, and operations. Known for her straight-talking style and practical solutions, Wendy is an author, speaker, award-winning podcast host, and consultant who’s trained thousands of managers and employees across industries—from startups to global enterprises. With a Master’s in HR and another in Health Care Administration, she blends deep expertise with a real-world approach to improving workplace dynamics, communication, and leadership. Wendy is passionate about cutting through corporate jargon to help teams thrive and believes everyone—regardless of title—can help create a healthier, more human workplace.Connect on LinkedIn: https://www.linkedin.com/in/wendythehrlady/Visit her website: https://thehrlady.com/ 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/iDG68qUFollow Esther on TikTok - https://www.tiktok.com/@estheravantFollow Esther on IG - https://www.instagram.com/esther.avantLearn more about booking Esther to speak: https://www.estheravant.comLearn more about working with Esther: https://www.madebymecoaching.com/services