The health and wellness podcast to help you find a sustainably healthy lifestyle that fits you! There is not a one size fits all approach to reaching health & fitness goals, so tune in for some inspiration and education that I’ve learned over the past 10 years of my health journey.
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.
22 Dec 2025
Learning to Receive This Christmas
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 peace
Practical 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.
15 Dec 2025
Your Brain Is Listening: The Power of Self-Talk
In this episode of the Sustainably Healthy Podcast, I’m diving into something I’ve been actively working on in my own life: speaking it into existence and the power of positive self-talk.
For years, I’ve struggled with negative self-worth, comparison, and that constant “I’m not enough” soundtrack playing in the background. And honestly? I used to think affirmations were super cringy. 🙃 But lately I’ve been learning more about the science behind how we talk to ourselves — things like neural pathways and your Reticular Activating System (RAS) — and how your brain will always go looking for evidence of whatever you tell it is true.
In this episode, we chat about:
Why your brain believes everything you tell it (good and bad)
How negative self-talk keeps you stuck in all-or-nothing mode
What I’ve been learning from neuroscience content and how I’m applying it
Real-life examples from lifting, my fertility journey, and money mindset
How to start shifting “I can’t” into something you actually can believe
Using neutral self-talk on the days when “rah-rah positive” feels impossible
You’ll walk away with practical ways to start talking to yourself like someone you actually care about — and how that shift in identity can change the way you show up for your health, your habits, and your life. 💛
At the end, I also share what’s new inside The Challenge That Lasts (TCTL), our updated app, pricing changes for 2026, and how you can still lock in the founding member rate.
👉 Join The Challenge That Lasts (TCTL)
Gamified habits, prizes, access to both Brooke and me, plus on-demand workouts (mobility, strength, couch to 5k, and more), monthly drawings, and our new interactive leaderboard.
Join TCTL here (https://sustainablyhealthy.online/the-challenge-that-lasts)
👉 Interested in 1:1 Life Coaching with me?
Email me at knicalee@sustainablyhealthy.online or send me a DM on Instagram and say “LIFE” to chat about whether it’s a good fit.
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
Apple Podcasts (US)
4.2 / 5
5 ratings
Spotify
5.0 / 5
7 ratings
Podcast Authority Score: 60 / 100
A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.
Quality
92
Social presence
0
YouTube
0
Engagement
68
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