Healthy Living Doesn't Have to SUCK - The Podcast

Melyssa Allen

Welcome to the Healthy Living Doesn't Have to SUCK podcast, where we have casual conversations about ways to live happier and healthier that don't require you to ditch everything you enjoy in life! We refer to our listeners as Change Makers, because if you are tuning in - then you are probably working on making some positive changes in your life! With occasional guests experts that share their stories and strategies for making healthy living more enjoyable and sustainable, you are sure to walk away with knowledge and tangible tips for ways to put it into practice in your own life!

  1. 21 Oct

    49. The All or Something Mindset Shift with Dr. Michelle Segar

    You've been told a thousand times that movement is good for you…so why does it keep falling off the list?! Dr. Michelle Segar is here to flip the script - and show y'all that sustainable movement doesn't start with more willpower. It starts with a MINDSET shift! Once you get what she unpacks in this episode, consistency starts to feel like a totally different game! 🤯 In this episode, you'll learn: Why your mindset is the FIRST domino that decides whether you'll actually stick with movement 🧠The difference between the "wrong whys" and the "right whys" - and why chasing weight loss keeps failing you 💭The research that says it's how you feel WHILE you're moving (not after) that decides whether you keep going 🙌🏼Why all-or-nothing thinking is quietly sabotaging your consistency 🚫Activity swaps and the "all or something" mindset shift that changes everything 🔁How to transform physical activity from a chore into a gift 🎁 About Dr. Michelle Segar Dr. Michelle Segar is an award-winning, NIH-funded researcher at the University of Michigan with over thirty years studying how to help people adopt physical activity and other lifestyle behaviors in ways that can be sustained in the unpredictability of the real world. She's the bestselling author of No Sweat! and The Joy Choice - which was named "one of the best health books experts read by 2022" in The Washington Post. Her advice is sought by prominent initiatives including the World Health Organization's Global Action Plan on Physical Activity, and her research has been featured in The New York Times, NPR, The Atlantic, Forbes, The Wall Street Journal, TIME, and more. Connect with Dr. Michelle Website: MichelleSegar.comLinkedIn: linkedin.com/in/michellelsegarFree quarterly newsletter: on her websiteTake her diagnostic quizzes (one for each book): on her websiteNo Sweat! and The Joy Choice: linked on her website + available on AmazonResources mentioned in the episode Michelle's recent program of research on all-or-nothing thinking and flexible regulation for physical activity, with collaborators [verify names: transcript auto-spelled them Jennifer Tabor and John Updegraff]The NIH-funded dietary change intervention at University of Michigan (currently in year 5 of 5)American College of Lifestyle Medicine's Fitness in Medicine Member Interest GroupKara Alwell's book (mentioned by Melyssa - [Kara's book title + link needed])Additional reading from Dr. Michelle TIME magazine interview on Dolly Parton's "Rejoicing Exercises": time.com/article/2026/08/26/dolly-parton-rejoicing-exercisesMichelle also co-led a 2025 workshop at the American College of Lifestyle Medicine conference, teaching clinicians how to prescribe physical activity using next-generation science on lasting motivation WORK WITH MELYSSA Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!Check out a free 25-minute audiobook sneak peek!Grab our FREE Wellness Wheel Activity sneak peek from the book!Subscribe to our My WHY Coach app today!Check out Move with Melyssa - a size inclusive, virtual fitness studio!Grab your copy of Melyssa's book here!Connect with us on social media!Instagram: @melyssa_with_a_why and @healthylivingbookTikTok: @healthylivingbookYouTube: @melyssawithawhyEmail Melyssa at: info@melyssawithawhy.comVisit our website: https://www.healthylivingdoesnthavetosuck.com/

    49. The All or Something Mindset Shift with Dr. Michelle Segar

  2. 23 Sept

    48. Up Your Optimism Game with Charles Inniss

    In the latest episode of the Healthy Living Doesn't Have to SUCK podcast, host Melyssa sits down with Charles Inniss - a physical therapist turned corporate wellness coach and author of Up Your Optimism Game - to make emotions simple, practical, and trainable. Charles reframes optimism as a muscle you build with reps, not a personality trait you're either born with or not. Together they break down his "emotions 101," the four things driving your stress, and why the mind is the piece most of us skip. Charles walks through the three core "optimism muscles" - gratitude, self-appreciation, and appreciation of others - plus the think, speak, write workout you can do in about five minutes a day. They also get real about why bullying yourself into a health goal backfires…and the kinder, more effective way to actually make it stick. It's a permission slip AND a plan for anyone who's ever felt at the mercy of their own thoughts! In this episode: "Emotions 101" in four sentences The four drivers of stress and the one most of us skipWorking out your "optimism muscles"The 3-step mental workout you can do anywhereWhy bullying yourself into change backfires, and choosing self-compassion instead"Human beings, not human doings" — and finding joy through the journey About Dr. Charles Inniss: Charles Inniss DPT, PC, NBC-HWC is a professionally certified coach through the ICF who earned his doctorate degree in physical therapy at Boston University. Since becoming a corporate wellness coach in 2013 he's coached more than 1000 professionals. He is the author of "Up Your Optimism Game" which is a guide to help professionals to turn their stress depression and anxiety into joy happiness and peace of mind. He's on a mission to make the world a happier and healthier place! LinkedIn: https://www.linkedin.com/in/charles-inniss/TikTok: https://www.tiktok.com/@charlesinniss1Instagram: https://www.instagram.com/charlesinniss1Website: https://www.charlesinniss.com/ CONNECT WITH DR. CHARLES INNISS Book: Up Your Optimism Game → https://geni.us/up-your-optimism-gameFree first chapter + newsletter: https://www.charlesinniss.com/chapter1Website: https://www.charlesinniss.com/LinkedIn: https://www.linkedin.com/in/charles-inniss/TikTok: https://www.tiktok.com/@charlesinniss1Instagram: https://www.instagram.com/charlesinniss1 Resources mentioned: Martin Seligman's research on gratitude (the "three good things" exercise)Kristin Neff's work on self-compassion CHECK OUT OUR LINKS! Subscribe to our My WHY Coach today!Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!Check out our size inclusive virtual fitness studio, Move with Melyssa!Grab our FREE 25-minute audiobook Introduction sneak peek from the book!Grab your copy of Melyssa's book here!Follow us on Instagram:Email Melyssa at: info@melyssawithawhy.com

    48. Up Your Optimism Game with Charles Inniss

  3. 24 Jun

    47. Healthy Nutrition for Pregnancy and Postpartum Without the Perfectionism Featuring Nicole Hoskens, RD

    Registered dietitian, fitness instructor, content creator, and now first-time mom — Nicole Hoskens is back for Part 2, and she's bringing the real talk on what pregnancy and postpartum nutrition actually look like when you're a health professional living it firsthand. In this episode, Nicole opens up about navigating food aversions, sweet cravings, and body image shifts during pregnancy, how she fueled herself postpartum while breastfeeding with almost no free time, the game-changing role her husband and support system played, and how she's already building healthy food habits for her 13-month-old son. If you're pregnant, a new mom, thinking about getting pregnant, or just a busy person who wants practical nutrition advice — this episode is packed with honest, actionable tips you can actually use! In this episode, we cover: Why protein + fiber is Nicole's non-negotiable power duo (and why only 5% of Americans hit their fiber goals)How Nicole managed pregnancy cravings the smart way — honoring them without derailing her nutritionThe mindset shift that helped her feel good about weight gain during pregnancyWhy exercise was her biggest mental health tool — even when she didn't want to do itHow her husband and support system made postpartum nutrition possible (and what she wishes more moms would ask for)Pre-conception habits to build NOW — before you're even pregnantBaby-led weaning vs. purees — what Nicole did, and how she's transitioning her son to family mealsThe snack drawer trick that saved her nutrition at 2am postpartumWhy protein bars went from "never" to "always" in her postpartum bagSimple meal planning strategies for busy parentsConnect with Nicole Hoskens: Instagram: https://www.instagram.com/nicolehoskens/TikTok: https://www.tiktok.com/@nicolehoskensYouTube: https://www.youtube.com/@NicolehoskensLinkedIn: https://www.linkedin.com/in/nicolehoskensBooking/Management: management@nicolehoskens.comEnjoyed this episode? Subscribe, rate, and review the podcast — and share it with a mama (or mama-to-be) who needs to hear this!

    47. Healthy Nutrition for Pregnancy and Postpartum Without the Perfectionism Featuring Nicole Hoskens, RD

  4. 10 Jun

    46. You Can’t Live a Full Life on an Empty Stomach with Kait Richardson, RD

    You can't pour from an empty cup — and you definitely can't live your most purpose-driven life if you're depleted, distracted by food, or running on fumes! In this episode, Melyssa sits down with Kait Richardson, a registered dietitian nutritionist, TEDx speaker, and author based in Orlando, FL. Kait brings her signature blend of science-backed knowledge and real-talk wisdom to one of the most confusing topics out there: nutrition. But here's what makes this conversation different — Kait isn't here to give you another food rule to follow. She's here to help you figure out WHY you keep knowing what to do…and still not doing it! In this episode, you'll learn: → Why nutrition education is only 5% of the puzzle (and what actually moves the needle) → How to build systems that support sustainable healthy eating — not just motivation → What the dietary guidelines actually mean for everyday people → Why you don't need a chronic disease diagnosis to benefit from working with an RD → Two first steps you can take TODAY to start optimizing your nutrition Meet Our Guest: Kait Richardson Kait Richardson is a registered dietitian nutritionist based in Orlando, FL, where she runs a private nutrition practice called Nutrition Awareness. With thousands of one-on-one client conversations under her belt, Kait has become a leading voice in practical, sustainable nutrition — and a sought-after corporate speaker and keynote presenter. She's the author of How to Eat Like a Normal Person and a TEDx speaker whose talk, "The Importance of Fueling," is available on YouTube. Episode Highlights: Kait's backstory: from controlling food and fitness in college to becoming a registered dietitian who helps others break that cycleThe power of consistency over intensity — and why your "why" has to be bigger than a bad dayThe truth about the dietary guidelines: useful tools, not universal mandatesWhy getting in the kitchen is one of the most underrated health habits you can buildHow a 24-year-old client with "nothing wrong" transformed his energy and long-term health just by optimizing his daily fuel Resources Mentioned: Kait's TEDx Talk: "The Importance of Fueling Your Body" — https://youtu.be/fGAyh_kOT0I?si=6at00umsKa5Cgq1_Kait's book: How to Eat Like a Normal Person → https://a.co/d/0hn32f4DKait's website: katerichardsonrd.comConnect with Kait on LinkedIn: https://www.linkedin.com/in/kaitrichardson497/ The information shared in this podcast is for educational purposes only and is not a substitute for professional medical or nutrition advice. CONNECT WITH MELYSSA Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!Check out a free 25-minute audiobook sneak peek!Check out Move with Melyssa - a size inclusive, virtual fitness studio!Grab your copy of Melyssa's book here!Follow us on Instagram:  @melyssa_with_a_why and @healthylivingdoesnthavetosuckEmail Melyssa at: info@melyssawithawhy.comVisit our website:  https://www.healthylivingdoesnthavetosuck.com/

    46. You Can’t Live a Full Life on an Empty Stomach with Kait Richardson, RD

  5. 14/11/2025

    43. Unexpected Travels, Turning 36, and Happy 3rd Book Birthday!

    In this heartfelt episode recorded from Heidelberg, Germany, Melyssa reflects on her 36th birthday, her book's 3rd anniversary, and the challenging year that 2025 has been. She shares about an unexpected trip with her mom, the struggles she's faced in business and life, and introduces her three guiding words for the year ahead: consistency, bold action, and intentionality. Melyssa opens up about feeling stuck in a rut, battling self-doubt, and the loneliness that's crept in this year. She emphasizes the importance of asking for support, sitting in the discomfort without getting stuck, and remembering that we all have the strength to get through tough times. She also shares practical examples of how she's working to overcome self-consciousness and show up more boldly for her business and audience. This episode is a raw, real conversation about navigating life's challenges, maintaining hope, and taking action even when it feels uncomfortable. If you're going through something difficult right now, this episode will remind you that you're not alone—and that you have what it takes to keep going. Key Takeaways: Sit in the suck, don't get stuck – It's okay to acknowledge when things are hard, but don't let yourself stay thereThree words for 36 – Consistency, bold action, and intentionality as guiding principles for growthBold action means doing it anyway – Push through self-doubt and fear of judgment to show up for your goalsAsking for help is strength – Connecting with support systems is essential for getting through tough timesYou are strong enough – Even when you don't feel it, you have the resilience to face what life throws at you TIMESTAMPS 00:00 – Introduction and welcome to Season 302:15 – Unexpected trip to Germany and birthday reflections06:30 – The challenging year of 2025: feeling stuck and knocked down10:45 – Birthday theme for 36: Consistency, bold action, and intentionality15:20 – Overcoming self-doubt and not caring what others think18:00 – Book sales reflection and commitment to bold promotion22:30 – The importance of intentionality in relationships and friendships27:00 – Finding a sense of belonging and connection30:15 – Asking for support and celebrating small wins35:00 – Big hairy audacious goal: Changing a million lives38:45 – Getting through the tough stuff and growing through what you go through42:00 – Closing thoughts and book promotion WORK WITH MELYSSA Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!Check out a free 25-minute audiobook sneak peek!Grab our FREE Wellness Wheel Activity sneak peek from the book!Join our FREE Change Maker Community here!Check out Move with Melyssa - a size inclusive, virtual fitness studio!Grab your copy of Melyssa's book here!Follow us on Instagram: @melyssa_with_a_why and @healthylivingdoesnthavetosuckEmail Melyssa at: info@melyssawithawhy.comVisit our website: https://www.healthylivingdoesnthavetosuck.com/

    43. Unexpected Travels, Turning 36, and Happy 3rd Book Birthday!

  6. 30/09/2025

    42. Navigating Seasons of Change with Grace, Resilience, and Compassion

    Life comes at us in seasons, chapters… and yes, even eras. Inspired by Taylor Swift’s upcoming album The Life of a Showgirl, this episode dives into what it means to navigate life transitions with self-compassion and grace. As a double board-certified health and wellness coach and lifestyle medicine professional, I’m opening up about my own recent struggles—managing anxiety, a new high cholesterol diagnosis, and a season of questioning where it feels like nothing is fully under control. I also share real-life themes from my coaching clients who are moving through loss, divorce, injuries, and mental health challenges. This conversation is for anyone who feels stuck in a tough season and is looking for practical, compassionate strategies to support their well-being—without needing a full life overhaul. You’ll learn: Why radical consistency beats short sprints every time The power of “No Zero Days” and tiny wins that build long-term resilience How to create anchor habits that fit naturally into your routine Why grace will always outlast guilt in behavior change The importance of community, connection, and common humanity during transitions If you’re ready to stop the all-or-nothing mindset and start creating a healthier lifestyle that actually feels doable—even in the hardest seasons—this episode is for you! WORK WITH MELYSSA Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!Check out a free 25-minute audiobook sneak peek!Join our FREE Change Maker Community here!Check out Move with Melyssa - a size inclusive, virtual fitness studio!Grab your copy of Melyssa's book here!Follow us on Instagram: @melyssa_with_a_why and @healthylivingdoesnthavetosuckEmail Melyssa at: info@melyssawithawhy.comVisit our website: https://www.healthylivingdoesnthavetosuck.com/

    42. Navigating Seasons of Change with Grace, Resilience, and Compassion

  7. 25/05/2025

    41. LM Week 2025 Day 8: Sustainable Behavior Change with Dr. Erica Jowett Hirst

    In the latest episode of the Healthy Living Doesn’t Have to SUCK podcast, Melyssa wraps up Lifestyle Medicine Week 2025 with an in-depth discussion on sustainable behavior changes with Dr. Erica Jowett Hirst, a clinical behavior analyst and expert in behavioral psychology! The episode emphasizes the importance of aligning daily actions with core values and the role of community support in achieving health goals. Dr. Erica shares insights on overcoming barriers to healthy living, practical strategies for behavior change, and the significance of maintaining motivation. Listeners are offered actionable advice for those seeking to improve their health through lifestyle changes! ABOUT DR. ERICA JOWETT HIRST Dr. Erica Jowett Hirst is a Licensed and Board Certified Behavior Analyst as well as a Certified Lifestyle Medicine Professional. In her clinical work, she specializes in behavior change related to all aspects of wellness, including both mental and physical health. Her therapeutic approach involves skills and strategies for better living. Dr. Erica is also an Adjunct Professor at Rosalind Franklin University of Medicine and Science where she teaches courses in lifestyle medicine that focus on lifestyle factors that influence chronic disease such as obesity, hypertension, cardiovascular disease, and Type 2 diabetes. CONNECT WITH DR. ERICA JOWETT HIRST Linkedin: https://www.linkedin.com/in/erica-jowett-hirst/Webpage: http://www.ericajowett.comEmail: ejhirst@gocuris.com CHECK OUT OUR LINKS! Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!Check out our size inclusive virtual fitness studio, Move with Melyssa!Grab our FREE 25-minute audiobook Introduction sneak peek from the book!Join our FREE Change Maker Community here!Grab your copy of Melyssa’s book here!Follow us on Instagram: Email Melyssa at: info@melyssawithawhy.comVisit our website: https://www.healthylivingdoesnthavetosuck.com/ TIMESTAMPS 00:53 Final Day of Lifestyle Medicine Week 01:50 Guest Introduction: Dr. Erica 02:20 Understanding Behavior Change 02:54 Behavior Analysis and Autism 04:00 Applying Behavioral Science to Health 06:55 Lifestyle Medicine and Chronic Disease 09:11 The Importance of Values in Health 17:57 Strategies for Sustainable Change 22:25 Struggling with Cravings 22:44 Proactive Meal Preparation 23:16 Community and Social Support 26:13 Setting Realistic Goals 27:24 Building Momentum with Small Steps 29:20 Overcoming Barriers and Accountability 38:42 Sustainable Healthy Living 43:54 Conclusion and Resources

    41. LM Week 2025 Day 8: Sustainable Behavior Change with Dr. Erica Jowett Hirst

  8. 24/05/2025

    40. LM Week 2025 Day 7: Social Connection with Simon Matthews

    In this episode, Melyssa is joined by Simon Matthews, a seasoned expert in health and wellness coaching, to delve into the importance of social connection as a pivotal component of lifestyle medicine. Simon shares his unconventional journey from nearly becoming a radio broadcaster and airline pilot to establishing himself in the field of psychology and lifestyle medicine. The conversation highlights the multi-faceted nature of social connectedness, from interpersonal relationships to connections with nature, animals, and broader cultural and spiritual communities. They discuss practical strategies like 'social snacking'—simple, everyday interactions—that can help build and strengthen social ties. Emphasizing intentionality, Simon and Melissa explore how these small steps can lead to significant improvements in overall health and wellbeing, making healthy living an enjoyable and sustainable endeavor. CONNECT WITH SIMON Linkedin: https://www.linkedin.com/in/simonmatthewsfaslm/Website: https://www.simonmatthewsconsulting.comTiny Health Stories: https://www.tinyhealthstories.online/ CHECK OUT OUR LINKS! Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!Check out our size inclusive virtual fitness studio, Move with Melyssa!Grab our FREE 25-minute audiobook Introduction sneak peek from the book!Join our FREE Change Maker Community here!Grab your copy of Melyssa’s book here!Follow us on Instagram: Email Melyssa at: info@melyssawithawhy.comVisit our website: https://www.healthylivingdoesnthavetosuck.com/ TIMESTAMPS 00:53 Introduction to Lifestyle Medicine Week Day 701:40 Special Guest: Simon Matthews on Social Connection02:22 Simon's Journey to Lifestyle Medicine04:16 The Importance of Behavioral Change07:30 Exploring Systemic Connectedness16:56 The Concept of Social Snacking19:09 The Power of Social Snacking20:31 Positive Psychology Interventions21:49 Starting Small: Building Social Connections26:40 Intentionality in Social Connections28:41 Introversion vs. Extroversion in Social Connections36:24 Combining Lifestyle Medicine Principles

    40. LM Week 2025 Day 7: Social Connection with Simon Matthews
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About

Welcome to the Healthy Living Doesn't Have to SUCK podcast, where we have casual conversations about ways to live happier and healthier that don't require you to ditch everything you enjoy in life! We refer to our listeners as Change Makers, because if you are tuning in - then you are probably working on making some positive changes in your life! With occasional guests experts that share their stories and strategies for making healthy living more enjoyable and sustainable, you are sure to walk away with knowledge and tangible tips for ways to put it into practice in your own life!

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