Create a ‘don’t do’ list in 2024. This list has at least three things that you did in 2023 that don’t fulfill your core desires and that you will no longer do in 2024. Honoring your core desires and setting boundaries to protect them is what we want in 2024 – this is how you’ll start living your best life. In this episode, I talk about creating a ‘don’t do’ list, give examples that might go on yours, and talk about the importance of setting boundaries.

A ten-minute HIIT workout is enough. Gone are the days we need to slog through a long, moderate workout that doesn’t make us feel good… and deep down, we know we won’t stick to. It’s time to become a ten-minute workout person. Workout smarter, not harder, and create long-lasting body composition changes. In this episode, I talk about how long to workout for and when, the dangers of overexercising, and why exercise alone isn’t a great weight loss strategy.

It’s safe to meet your needs, especially in this world where we’re more accustomed to putting others first. It helps us communicate better and be true to who we really are. Talk to others about your needs, put yourself first, and heal what wasn’t met in your childhood. In this episode, I’m talking about why we need to prioritize ourselves, how saying "yes" to ourselves can change our lives, and why it's so good for us overall.

It’s not uncommon to find ourselves shouldering the blame for things that were never truly our vault. What if we approached these situations with a different perspective? What if we embraced self-compassion as a catalyst for growth and healing instead of berating ourselves for our supposed errors? In this episode, I’m talking about making errors, the need for control, what happens when we have self-compassion, and the benefits of outside accountability.

You have permission to create the most authentic expression of you. Yes, even if you feel stuck in your career. And yes, even if you’re ready to shift gears into what you truly want. I’m joined by Dr. Chelsea Turgeon to talk about vulnerability, choosing your authentic self, and what your life after medicine might look like.

Macro-calculated eating is often discounted as difficult and impossible to get right. So, let’s simplify it. In this episode, I explain the three different ways of eating: intuitive, mindful, and calculated macros, because to understand macros, you need to understand the rest of them. Then, I tell you how to determine your basal metabolic rate, set your macros, and how long you need to eat your macros.

Breathwork helps us connect with ourselves on a much deeper level. My guest, Brenda Winkle, is a breathwork coach, empath, and intuitive – and she’s someone I’ve worked with personally. In this episode, we talk about the power of breathwork, the body’s energetic fields, how empaths can protect their energy, and how to raise your vibration.

Becoming a good mother starts with healing yourself and becoming the type of person you needed when you were a child. My guest, Heather Chauvin, joins me to discuss the reality of emotionally vulnerable parenting. From the understanding that you are your child’s guide through life to creating your emotional state, being a good mother is a conscious choice we all make daily.

How do you stay emotionally regulated as a parent? If you’re anything like me, it can actually be quite difficult, especially when you have other things going on in your life. It’s important to create a sense of peace and balance in your life. In this episode, I’m talking about my own recent experiences in parenting and how I’m learning to regulate my emotions better by focusing on my emotional, mental, physical, and energetic health.