Heal Nourish Grow Podcast

In this episode, Cheryl interviews Dr. Christo Frankopoulos about how certain lifestyle factors related to cancer. Most people overlook one of the most powerful tools in preventing cancer: movement. Dr. Christo Frankopoulos reveals surprising facts about how simple lifestyle shifts, like breaking up sedentary time, can drastically cut your risk of cancer and boost your body’s ability to fight it. If you’re tired of just hearing “eat healthy and exercise,” this episode uncovers actionable strategies backed by the latest science to enhance your health span.

Discover why sitting is just as dangerous as smoking when it comes...

In this conversation, Kiara Loucks shares her profound experiences during a health crisis that taught her the significance of community and support. She reflects on a moment of vulnerability when she had to rely on her husband for help and the intimate experience they shared before her surgery.

Kiara emphasizes the importance of allowing others to be there for us in times of need and how such situations can strengthen relationships and foster personal growth.

Outdoor retreats: heroutdorjourney.com

Kiara on Instagram @kiara.loucks

Takeaways

In this episode, Cheryl McColgan shares actionable insights on establishing sustainable habits, building strong foundational practices for health and wellness, and overcoming common challenges like overwhelm and inconsistency. Whether you’re starting out or looking to refine your routine, this conversation offers clear steps backed by research and personal experience.

Takeaways

In this final session of the 30-day healthy habit challenge, Cheryl McColgan encourages participants to reflect on their journey and choose three habits to continue for the next 90 days. She emphasizes the importance of building consistency through small, manageable changes and aligning these habits with long-term goals. Cheryl also discusses the significance of flexibility in habit formation and encourages participants to map out their habits for greater success.

Takeaways

In today’s episode, Cheryl guides you through one of the most important parts of building lasting habits: reflection. As the challenge nears the end, this is a chance to look back on the entire experience and notice what actually shifted for you.

Cheryl explains how reflection helps reinforce progress, identify what worked, and spot what did not work without judgment. Today’s habit is simple and quick, but powerful. You are going to write a few notes about what changed, what you learned, and what you want to carry forward. The goal is not perfection. It is a...

In today’s episode, Cheryl returns to one of the most impactful habits for long-term wellbeing: connection. In a world where so much communication happens through texts and social media, it is easy to feel socially connected without actually getting the benefits of real support and real interaction.

Cheryl explains why true connection is closely tied to both mental and physical health, and why it is worth repeating this habit later in the challenge. Today’s focus is about moving beyond good intentions and turning connection into an actual plan by putting something social or supportive on the...

In today’s episode, Cheryl shares a simple but powerful habit that can completely change how you handle stress, conflict, and emotional triggers. The focus is on building a short pause between what happens and how you respond, even if it is something small like a frustrating comment, an anxiety spike, or an email that instantly sets you off.

Cheryl explains how taking just 10 seconds can reduce rumination, support more consistent decision-making, and help you respond in a way that aligns with the person you want to be, not just your first impulse. She also offers an ea...

In today’s episode, Cheryl revisits one of the most important stress-related topics in the challenge: money. Since financial strain is a major source of anxiety for many people, today’s habit focuses on taking one small action that supports your future financial wellbeing.

Cheryl explains why progress on financial goals is linked to better overall health and stability, and she shares simple, realistic examples you can complete in 10 minutes or less. The goal is not to build a full budget or overhaul your finances. It is to make a quick “future you” move that reduces stress, creates...

In this conversation, Cheryl McColgan emphasizes the importance of strength training for overall health, particularly as we age. She discusses how even short sessions can be effective and encourages listeners to incorporate strength and stability exercises into their routines.

Cheryl highlights the benefits of consistency and the need to challenge oneself with appropriate weights to stimulate muscle growth. She also addresses common misconceptions about strength training and reassures listeners that it’s never too late to start.

Takeaways

For Day 24 of the 30 Day Healthy Habits Challenge, Cheryl shares a habit that makes healthy living feel way easier: planning ahead. Today’s goal is simple, plan tomorrow’s movement and one healthy meal. This helps reduce friction, decision fatigue and makes following through with healthy choices easier.

This habit is all about keeping it realistic. Your healthy meal doesn’t need to be fancy or time-consuming, it just needs a plan. If tomorrow feels too tight, you can plan for a healthy meal sometime in the next three days instead.

Takeaways

In this conversation, Cheryl McColgan discusses the importance of creating a stress release ritual as part of the healthy habits challenge. She emphasizes the benefits of consistent practice in managing stress, including physiological and mental health improvements.

Cheryl shares various breathing techniques and practical applications for stress relief, encouraging listeners to find what works best for them and to incorporate these practices into their daily routines.

Takeaways

In this episode, Cheryl McColgan discusses the concept of habit stacking, a technique that involves attaching a new habit to an existing one to make it easier to adopt. She shares her personal struggles with maintaining new habits and provides practical examples of how to effectively implement habit stacking in daily routines. The conversation emphasizes the importance of cues and motivation in forming lasting habits, as well as the value of research in validating health information.

Takeaways

In this episode, Cheryl McColgan discusses the importance of reflecting on progress during the 30-day healthy habits challenge. She emphasizes the flexibility of the challenge, encouraging participants to celebrate small wins and make adjustments to their habits for better integration into daily life.

Cheryl also highlights the significance of planning for long-term habit maintenance beyond the challenge, ensuring that participants can sustain their new habits over time.

Takeaways

In this conversation, Cheryl McColgan discusses the importance of adopting small, manageable habits to improve mental clarity and reduce stress. She emphasizes the benefits of a five-minute decluttering practice, which can lead to a calmer environment and a sense of accomplishment.

Cheryl shares insights on how clutter can increase anxiety and how small wins can build trust in oneself. The conversation encourages listeners to embrace these habits as part of a broader 30-day healthy habits challenge.

Takeaways

In this conversation, Cheryl McColgan discusses the importance of setting digital boundaries to improve mental and physical health. She highlights the negative effects of excessive screen time, particularly from social media, on anxiety and overall well-being. Cheryl offers practical strategies for implementing a digital detox, such as uninstalling apps and creating physical distance from devices, to foster healthier habits and reduce stress.

Takeaways

Today’s habit for the 30 day healthy habits challenge, is a seriously under appreciated part of health. However, it’s one that impacts both how you feel now and how you age over time: connection. Having supportive relationships and a sense of community isn’t just good for your mood, it’s strongly linked to longevity, resilience, and overall well-being.

For today’s habit, you’re going to reach out to someone. Call or text, but take it one step further and make an actual plan. Suggest a specific day and a specific activity, even if it’s simple and f...

Today’s habit might surprise you, but it’s one of the most important for overall well-being bring some attention to your finances by creating small win. Financial stress doesn’t just live in your bank account, it aksi shows up in your body and your mental health, too.

For a lot of people, the biggest stress isn’t even the numbers, it’s the avoidance of financial related tasks or thinking. So today, we’re keeping it simple: one small money action that helps you feel more in control, builds momentum, and makes bigger financial tasks feel less ov...

Today’s habit for the 30 day healthy habit challenge is simple, powerful, and genuinely fun: set aside 10 minutes to do something creative or playful.

As adults, we often stop making time for “silly” or purely enjoyable moments, but those short creative breaks can lower stress, boost your mood, and make it easier to stay consistent with healthy habits the rest of the day. Whether you put on music and fully immerse yourself, try painting, cook, take photos, knit, or explore something totally new. This is about giving your brain a reset and letting yourself experience a little joy.<...

Setting an intention for the day can help keep you focused on what’s really important. It gives you the ability to make decisions that are in alignment with what you’ve chosen to focus on for the day.

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CONNECT WITH CHERYL

Shop all my healthy lifestyle favorites, lots of discounts! 

21 Day Fat Loss Kickstart: Make K...

This is the end of another week of the healthy habits challenge, and Cheryl McColgan discusses the importance of evaluating the week in order to identify ways to improve for the rest of the challenge.

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CONNECT WITH CHERYL

Shop all my healthy lifestyle favorites, lots of discounts! 

21 Day Fat Loss Kickstart: Make Keto Easy, Take Di...

For day 13 of the healthy habits challenge, Cheryl McColgan discusses the importance of emotional check ins for mental health and behavior change.

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Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here.

CONNECT WITH CHERYL

Shop all my healthy lifestyle favorites, lots of discounts! 

21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight 

Dry Farm Wines, extra bottle for...

Cheryl McColgan discusses day 12 of the Healthy Habits challenge with the idea of a “movement snack.” Getting up from your desk on a regular basis and adding in small bouts of movement throughout the day has a number of benefits.

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Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here.

CONNECT WITH CHERYL

Shop all my healthy lifestyle favorites, lots of discounts! 

21 Day Fat Loss Kickst...

Cheryl McColgan introduces the idea of tracking one thing during the day for the healthy habits challenge. Tracking brings awareness to your behaviors and gives you a powerful tool for habit change.

This link is for the free Cronometer food tracking app mentioned in the episode. The habit tracker we recommend is Griply.

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CONNECT WITH CHERYL

Cheryl McColgan discusses the habit for day 10 in the Healthy Habits Challenge, a simple 3 breath reset. Breathwork is a great tool for stress relief and attention.

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Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here.

CONNECT WITH CHERYL

Shop all my healthy lifestyle favorites, lots of discounts! 

21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight 

Dry Far...

In this conversation, Cheryl McColgan discusses the significance of prioritizing protein intake in meals, particularly as one ages. She emphasizes the benefits of starting meals with protein to enhance satiety, meet nutritional needs, and support muscle health. Cheryl explains the concept of anabolic resistance and the importance of leucine in protein synthesis, providing practical advice on how to incorporate more protein into daily meals. The discussion highlights the challenges of meeting protein requirements and offers strategies for achieving a balanced diet without feeling restricted.

Takeaways

Eating protein first can help you meet your protein needs.<...

In this conversation, Cheryl McColgan emphasizes the importance of daily movement, particularly through walking outdoors. She discusses the health benefits of connecting with nature, the accessibility of walking as an exercise, and the significance of discipline over motivation in maintaining a consistent exercise routine. Cheryl encourages listeners to take a 15-minute walk as part of their healthy habits challenge, highlighting the positive effects on mood and energy levels.

Takeaways

Walking outdoors connects you with nature.
Daily movement is essential for health.
Discipline is more important than motivation.
Walking is an accessible form...

In this conversation, Cheryl McColgan discusses the importance of reflecting and adjusting weekly habits to foster personal growth and discipline. She emphasizes that perfection is not necessary, and encourages listeners to integrate small habits into their daily lives. The conversation also highlights the significance of aligning habits with personal priorities and sharing wins and challenges with others for support.

Takeaways

You don’t have to be perfect; just keep trying.
Reflecting on habits helps identify challenges and adjustments.
Completing a habit is a win, no matter how small.
Aligning daily habits with pr...

In this conversation, Cheryl McColgan discusses the importance of replacing unhealthy habits with healthier alternatives rather than restricting them completely. She emphasizes the ease of substitution in creating sustainable dietary changes and introduces the concept of mindfulness and tracking behaviors to facilitate change. The discussion is framed within the context of a 30-day healthy habits challenge, encouraging listeners to adopt small, manageable changes for long-term success.

Takeaways

Substitution is easier than restriction for behavior change.
Small swaps can improve diet quality without drastic changes.
Mindfulness in tracking behaviors can lead to automatic changes.<...

In this conversation, Cheryl McColgan discusses the importance of developing a gratitude practice as a healthy habit. She emphasizes the challenges of recognizing positive aspects in life due to our brain’s natural tendency to focus on negatives. Cheryl shares personal anecdotes and practical tips for cultivating gratitude, including writing down daily appreciations and reflecting on small joys. She highlights the scientific benefits of gratitude for overall well-being, resilience, and stress management, encouraging listeners to adopt this simple yet impactful practice.

Takeaways

Developing a gratitude practice can be challenging but rewarding.
Our brains are wi...

In this conversation, Cheryl McColgan discusses the significance of establishing a wind down routine before bed to enhance sleep quality. She emphasizes the importance of calming activities, such as reading, warm baths, and reducing screen time, to prepare the body and mind for sleep. Cheryl also touches on the use of sleep supplements and tools to improve sleep, highlighting the critical role of good sleep in overall health and wellness.

Takeaways

Create a simple wind down cue before bed.
Calm your brain and nervous system for better sleep.
Screen time at night is...

In this conversation, Cheryl McColgan emphasizes the significance of incorporating movement into daily life as part of a healthy habit challenge. She discusses the importance of discipline, consistency, and starting small with just 10 minutes of movement each day.

Cheryl highlights the benefits of exercise for both physical and mental health, including its effectiveness in combating depression and anxiety. She encourages listeners to find ways to make movement a habit and to build up their heart health gradually.

Takeaways

Discipline is just repetition and consistency.
Start with small steps to build a habit.<...

For day two of the 30 day healthy habits challenge, Cheryl shares why hydration is so important and how to use this simple yet important habit to start your day.

Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here.

CONNECT WITH CHERYL

Shop all my healthy lifestyle favorites, lots of discounts! 

21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Lose Weight 

Dry Farm Wines, ext...

In this conversation, Cheryl McColgan introduces the Healthy Habits Challenge, emphasizing the importance of choosing three focus areas for personal growth over the next 30 days.

She discusses the significance of daily movement, consistency, and mindfulness in forming new habits. The challenge encourages participants to track their progress and integrate meaningful habits into their daily lives, ultimately aiming to reduce overwhelm and enhance motivation.

Takeaways

Choose three focus areas for the next 30 days.
Daily movement should be at least 10 minutes.
Focus on what is meaningful to you.
Track your progress to...

Cheryl McColgan introduces a 30-day healthy habits challenge (totally free) to help people learn to practice dicipline. The program focuses on discipline over motivation, emphasizing daily practices and habits that can be easily integrated into busy lives. With a flexible approach, participants are encouraged to find joy in movement and consistency, allowing for personal growth and self-improvement throughout the challenge.

Takeaways

The 30-day challenge is designed to help maintain resolutions.
Discipline is a skill that can be trained over time.
Daily movement, mindset, and consistency are the program’s pillars.
Small, manageable ha...

In this episode of the Heal Nourish Grow podcast, Cheryl McColgan shares her holiday greetings and personal updates, discusses the importance of building habits for the new year, and introduces a 30-day habit challenge designed to help listeners create lasting changes in their lives.

She also highlights resources for a healthier new year, including a Quit Sugar summit and the significance of understanding macros in nutrition. Cheryl emphasizes the importance of small steps and invites listeners to join her on this journey towards better health and wellness.

Five Things You Need to Create Good Habits...

In this episode, Cheryl McColgan discusses strategies for maintaining wellness during the holiday season. She emphasizes the importance of setting realistic intentions, managing weight, coping with stress, making mindful eating and drinking choices, and balancing social obligations with self-care. Cheryl provides practical tips for navigating holiday challenges, including travel and family dynamics, while encouraging listeners to be intentional and mindful throughout the season.

You can find Cheryl’s previous episodes about avoiding holiday weight gain here.

Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to yo...

In this episode of the Heal Nourish Grow podcast, host Cheryl McColgan speaks with holistic nutritionist Meg Gage about her personal journey with acne and how it led her to help others. Meg discusses the multifaceted nature of acne, emphasizing the importance of mindset, gut health, and customized skincare approaches. She shares insights on how stress and limiting beliefs can impact skin health and offers practical tips for listeners to start their healing journey. The conversation highlights the need for a holistic approach to acne treatment, integrating mental, physical, and emotional well-being.

Connect with Meg to learn...

In this conversation, Cheryl McColgan shares her journey of preparing for a NPC Fit Model bodybuilding competition at the age of 52. This episode is in vlog format and best viewed on YouTube although it’s still being released as an audio podcast. She discusses her training regimen, nutritional strategies, and the mental challenges she faces throughout the process.

Cheryl emphasizes the importance of protein intake, understanding ketosis, and the role of supplements in her routine. She also reflects on her daily activities, meal preparations, and the significance of maintaining a healthy body fat percentage while training for th...

In this episode, Cheryl McColgan shares her personal journey in health and wellness, focusing on the importance of muscle mass, protein intake, and the development of consistent habits. She discusses her experience with weightlifting, the potential of competitive bodybuilding, and the role of coaching in achieving fitness goals. Cheryl also addresses the challenges of fat loss and the daily commitment required to maintain a healthy lifestyle, emphasizing that it’s never too late to start lifting and pursue personal goals.

Episode mentioned: Motivation is Overrated: How to Crush Your Goals Without It

Takeaways

In this episode, host Cheryl McColgan interviews mental health professional Celeste Rains-Turk. She specializes in helping individuals improve their relationship with food and body image. Celeste shares her personal journey of overcoming disordered eating and how it inspired her to help others.

The conversation delves into the complexities of disordered eating, the impact of body positivity movements, and the importance of mindfulness in achieving a healthy relationship with food. Celeste emphasizes the need for a balanced approach to health and fitness, advocating for self-love while also recognizing the importance of caring for one’s body.

Th...