62 episodes

“My people are sick and dying. I want you to teach them how to be healthy so they can live the life I have called them to live.” - God. Journal entry 2009. This is my mission. /// Hi. I’m Katrina Sequenzia. I was once a veggie-hating, dr. pepper-drinking, sugar-addicted, diseased, yo-yo dieter. BUT GOD. He brought me on a journey to get healthy and restore my temple, but with Him. He then gave me the mission to teach you how to do the same. That’s what the Healthy Free Life Show is all about - teaching you a NEW WAY to eat and live healthy, for the Glory of God. No more dieting, deprivation, or defeat. /// As a registered nurse and certified health coach, in the last decade, I have coached thousands of Christians just like you, helping them to transform their life and health by releasing burdens of excess weight, low energy, food fixation, and disease, and now they are free to fulfill their God-given purpose. /// So if you’re ready to get healthy and free so you can live that abundant life you’ve been promised, then take my hand, I’ll show you the Healthy Free Life Way. /// New episode released every Thursday. /// www.healthyfreelife.com

Healthy Free Life Show Katrina Sequenzia

    • Religion & Spirituality
    • 5.0 • 219 Ratings

“My people are sick and dying. I want you to teach them how to be healthy so they can live the life I have called them to live.” - God. Journal entry 2009. This is my mission. /// Hi. I’m Katrina Sequenzia. I was once a veggie-hating, dr. pepper-drinking, sugar-addicted, diseased, yo-yo dieter. BUT GOD. He brought me on a journey to get healthy and restore my temple, but with Him. He then gave me the mission to teach you how to do the same. That’s what the Healthy Free Life Show is all about - teaching you a NEW WAY to eat and live healthy, for the Glory of God. No more dieting, deprivation, or defeat. /// As a registered nurse and certified health coach, in the last decade, I have coached thousands of Christians just like you, helping them to transform their life and health by releasing burdens of excess weight, low energy, food fixation, and disease, and now they are free to fulfill their God-given purpose. /// So if you’re ready to get healthy and free so you can live that abundant life you’ve been promised, then take my hand, I’ll show you the Healthy Free Life Way. /// New episode released every Thursday. /// www.healthyfreelife.com

    061: Your 7 Health Goals for 2024

    061: Your 7 Health Goals for 2024

    Getting healthy and fit in 2024 is easier than you think. Join me in this episode as I break down the 7 Habits of a Healthy Free Life and why these specific habits are vitally important for your well-being.
    The 7 Habits of a Healthy Free Life
    You’ll gain insight into the unique roles of the 7 key healthy habits of:
    worshipresthydratesleepmoveeat glorious foodsexerciseYou will also learn each habit’s ultimate goal to work towards. 
    Let’s make 2024 your healthiest year EVER!

    ALSO!
    Tune in to learn about our 5-day Healthy Habits Challenge for the New Year! In this challenge, you’ll create a morning routine that will set you up for success each and every day.
    Remember, He is your strength. He will help you in all areas of your life.


    In this episode about the 7 Healthy Habits, you’ll learn…
    [01:35] Progress happens slowly, that’s why diets don’t work.
    [03:26] Join our 5-day Healthy Habits Challenge for the New Year!
    [06:45] #1: Worship Always. 
    [15:41] #2: Rest Often.
    [21:50] #3: Hydrate Adequately.
    [24:08] #4: Sleep Deeply. 
    [27:10] #5: Move Lovingly.
    [30:28] #6: Eat Glorious Foods.
    [32:47] #7: Exercise Consistently.


      
    Resources mentioned:
    Join the Healthy Habit Challenge: healthyfreelife.com/challenge
     
    Listen to the following episodes:
    001: What Makes Healthy Free Life Different
    016: Baby Steps: The Secret to a Healthy Lifestyle
    014: Drink Water for Weight Loss: Could It Be This Simple? 
    036: Why Movement is More Important Than Exercise 
    004: How to Eat God’s Way Using Glorious Foods
    025: 3 Exercise Mistakes to Avoid


    Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!

    Connect with me!
    Visit my website: healthyfreelife.com
    Follow me on Instagram: www.instagram.com/healthyfreelife
    Connect with me on Facebook: www.facebook.com/healthyfreelife

    • 38 min
    060: Milanda’s Story: Lost 70 Pounds (without a Thyroid!) and Got Her Life Back

    060: Milanda’s Story: Lost 70 Pounds (without a Thyroid!) and Got Her Life Back

    If you think you’re too unfit, too overweight, or too old for a Healthy Free Life to be possible for you… today’s special guest has two words for you: think again!
    Listen in to this episode of Healthy Free Life as I bring you a glorious story of success by Milanda Reynolds, a Healthy Free Life student that lives all the way in Tasmania, Australia.


    12 years ago, Milanda was diagnosed with stage 4 thyroid cancer and had to have her thyroid removed. After struggling with her weight for years up until that point, her thyroid removal created a cascade of consequences that put her into metabolic syndrome.
    Her doctors said she no longer had a metabolism:
    so she gained excess weight,developed type 2 diabetes,hypertension,high cholesterol,pain,and kidney and liver disease. 
    She became isolated, depressed, and had low self-esteem. 


    After starting her Healthy Free Life journey (The Academy + Metabolic Reboot Program) about a year and a half ago...
    Milanda was able to:
    heal her metabolism from the inside out,shed 70+ pounds of unwanted weight,ditch disease,get off her medication,and maintain her results. 
    “I definitely believe that God led me to Healthy Free Life.” – Milanda Reynolds
     
    Her doctor didn’t think it was possible, but it was. Tune in to hear more about Milanda’s Healthy Free Life story and her miraculous results!
     
    “I never tell people I’ve done the hard work. I did participate but God has done the hard work in changing me to have faith in Him that this body that He created, he can still perform miracles with it and I’ve got the doctor’s proof to know that.” – Milanda Reynolds
     
    In this episode about Milanda, you’ll learn…
    [00:32] About Milanda Reynolds.
    [04:03] What Milanda’s life and health was like before Healthy Free Life.
    [06:25] Why she started her Healthy Free Life journey.
    [10:37] The lifestyle and diet changes that had the greatest impact on Milanda’s health.
    [12:00] Milanda’s experience in the Metabolic Reboot Program + The results she experienced.
    [15:17] How much weight have you lost over these last 18 months?
    [17:38] Is this a sustainable lifestyle for you?
    [20:15] What Milanda’s life is like now that she’s living a Healthy Free Life.
    [22:58] Advice for people who want to start their own health journey.
     
    Resources mentioned:
    Register for our FREE class, Metabolic Blueprint Masterclass: https://healthyfreelife.com/blueprint
    In the masterclass, we'll walk you through our 4 Phases of Metabolic Healing and guide you through the process of healing the root cause of weight gain, disease, and exhaustion, and most importantly help you maintain your results. 
    By healing your metabolism and balancing your hormones, you'll finally be able to be in control with food, and achieve lasting weight loss.
    Don't let the opportunity to reclaim your health and confidence slip through your fingers. 
    Join us for the Metabolic Blueprint masterclass and take the first step towards a healthier, happier you.

    Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!

    Connect with me!
    Visit my website: healthyfreelife.com
    Follow me on Instagram: www.instagram.com/healthyfreelife
    Connect with me on Facebook: www.facebook.com/healthyfreelife

    • 24 min
    059: The Perfect Diet for You [Law of Metabolic Individuality]

    059: The Perfect Diet for You [Law of Metabolic Individuality]

    You may think there’s only one perfect diet for you--one that can solve your health problems…
    The Perfect Diet

    The truth is, if there was one magic diet out there, we would all be healthy and free.

    So, what you need to understand is there is no one diet that fits everyone.

    You are unique and so is your metabolism. 
     
    The Perfect Diet for You [Metabolic Individuality]

    The perfect diet for you will use the law of metabolic individuality to create a diet that’s uniquely perfect for you and your metabolism.

    It will take into account four ways our bodies are unique and how each of those impact our diet, lifestyle, and ability to live a healthy free life.

    Plus, we give you a few tips on staying healthy and maintaining your healthy habits when your spouse or family doesn’t want to get on board.
     
    “You have to honor your physiology, you need to honor your psychology, you need to honor your personal preferences, and you need to honor your practical circumstances when you are seeking to create a way of eating and living that works for you. You are unique and so are your food and lifestyle needs.”
     
    In this episode of The Perfect Diet for You, you’ll learn…
    [03:45] Exactly how our bodies are physiologically unique & How dieting affects us differently.
    [08:25] Ways humans are psychologically different from each other & How that impacts your eating habits.
    [11:54] How your personal preferences influence your ideal diet and lifestyle choices.
    [17:06] About practical circumstances (your environment) and how they impact your ability to succeed at healthy eating.
    [23:17] “You have to honor your own uniqueness or you’ll have no chance of sustained success.”
    [23:46] Join the Metabolic Reboot waitlist & Register for the free Metabolic Blueprint Masterclass!
     
    Resources mentioned:
    Register for the free Metabolic Blueprint Masterclass: https://healthyfreelife.com/blueprint 
    Listen to episode 20: 4 Ways to Get Healthy When Your Family or Spouse Doesn’t Want To
    Listen to episode 49: Why Your Body Fights Weight Loss [The Law of Metabolic Compensation]
     
    Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!

    Connect with me!
    Visit my website: healthyfreelife.com
    Follow me on Instagram: www.instagram.com/healthyfreelife
    Connect with me on Facebook: www.facebook.com/healthyfreelife

    • 25 min
    058: Overcoming Your Fear of Failing at Weight Loss

    058: Overcoming Your Fear of Failing at Weight Loss

    Overcoming your fear of failing is a big deal....
    Is fear holding you back from living a healthy free life?
    Does your fear of failure keep you stuck in an unhealthy lifestyle, unable to lose weight or change your habits?
     
    If so, you’re not alone. I know how it feels to be afraid of failing or making mistakes, but here’s the thing… fear doesn’t move you forward.
     
    At its core, the fear of failure is an intense feeling of anxiety or apprehension about not meeting our expectations or the expectations of others.
    This fear can manifest in a variety of ways, such as 
    fear of making mistakes, fear of disappointing others, or fear of not being good enough.When it comes to health and wellness, and weight loss especially the fear of failure may manifest 
    as a fear of not being able to stick to a new diet or exercise routine, or a fear of not seeing the desired results,or worse -- fear of succeeding then failing.

    Do any of those symptoms resonate with you?
    If so, I will help you overcome. First, we remember to invite God into your Healthy Free Life journey because it’s our faith in God that helps us overcome our fear of failure, embrace a growth mindset, and reach our health goals.
    We will learn how to:
    Recognize the lies that fuel our fear.Develop a growth mindset.Learn from failures and mistakes.Use strategies for overcoming this fear and take action towards our health goals.

    As Christian women, we know that we are called to take care of our bodies and honor God with our health, and we cannot let fear hold us back from doing so.


    The reality is there are no failures, only ineffective solutions.
     
    “There is a 1 in 6 chance that you are going to die from a preventable cardiac condition – from heart disease. That is what you should fear… You’ve got to get healthy, there is no other option here.”
     
    Take heart, dear one. Because when you take a body-mind-spirit approach, as we do here at Healthy Free Life, PLUS you couple it with developing healthy habits the right way, like I will teach you in the Academy… you will succeed. This is the strategy you’ve been missing all your life!
     
    You are not alone. Together, we can...
    Trust in God's plan and purpose for our lives.Pray for strength and guidance.Find encouragement in scripture. 
    In this episode of overcoming your fear of failure at weight loss, you’ll learn…
    [04:39] What is fear of failure?
    [07:25] Signs & Symptoms: How to know the fear of failure is keeping you stuck.
    [10:13] Tips and strategies for overcoming your fear of failure.
     
    Resources mentioned:
    Download our free Metabolic Jumpstart Guide and join the Metabolic Reboot waitlist: https://healthyfreelife.com/reboot
    Get Your Exclusive Academy Invite: https://healthyfreelife.com/academy
    Listen to episode 56: Marylee’s Story: How she ditched dieting and disease (+ lost 30 pounds)


    Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!

    Connect with me!
    Visit my website: healthyfreelife.com
    Follow me on Instagram: www.instagram.com/healthyfreelife
    Connect with me on Facebook: www.facebook.com/healthyfreelife

    • 25 min
    057: Does Your Metabolism Feel Broken? [The 4 Stages of Metabolic Damage]

    057: Does Your Metabolism Feel Broken? [The 4 Stages of Metabolic Damage]

    There are four stages of Metabolic Damage. This may sound technical and boring to you, but whether you are a "couch potato" or a "dieter" you will benefit from knowing and recognizing the stages.
     
    Here’s the truth… it’s not the end of the road for you. Healing is just around the corner.
     
    We want you to take control of your health and heal the metabolic processes in your body!
     


    Metabolic Damage
    Many of us struggle with symptoms of metabolic dysfunction and even diseases related to our metabolism.


    Don't be discouraged, friend. We understand.


    We use the term metabolic damage, but take heart.... your metabolism isn't actually damaged. It has been doing its job all along.
     
    Just not in the way you are happy with...
     


    So Why Metabolic Damage
    We use this term because it is a great descriptive term to bring awareness to the relationship between metabolism and certain disease processes.


    Whether you’ve just started experiencing symptoms or you’ve been struggling for years, don’t worry, God has a plan for you!
     


    What Are Stages of Metabolic Damage
    Chris and I break down the four stages of metabolic damage, how to identify which stage of metabolic damage you’re in, and how to start healing.
     
    Understanding these four stages of metabolic damage will help you take back control of your health, heal your metabolism, and get you back on the weight loss train.
     
    But remember…
    “If you find yourself in these stages, especially stages three and four, healing the metabolism and focusing on health is going to have to be prioritized over losing weight.”
     
    In this episode about Stages of Metabolic Damage, you’ll learn…
    [02:12] What is metabolic damage?
    [06:10] The 2 types of people that struggle with metabolic damage.
    [09:12] How energy imbalance shows up in dieters and couch potatoes.
    [12:57] The 4 Stages of Metabolic Damage: Metabolic Compensation, Metabolic Resistance, Metabolic Dysfunction, and Metabolic Damage.
    [30:01] Is metabolic damage reversible? How do I heal my metabolism?
    [34:08] Get the Metabolic Jumpstart guide at healthyfreelife.com/reboot!
     
     
    Resources mentioned:
    Listen to episode 42: Metabolism: What Is It and How It Works
    Get the Metabolic Jumpstart guide: https://healthyfreelife.com/reboot
    Listen to episode 46: Dieting and the Metabolism (+ the Right Way to Lose Weight)
    Listen to episode 49: Why Your Body Fights Weight Loss [The Law of Metabolic Compensation]
     
    Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!

    Connect with me!


    Visit my website: healthyfreelife.com
    Follow me on Instagram: www.instagram.com/healthyfreelife
    Connect with me on Facebook: www.facebook.com/healthyfreelife

    • 35 min
    056: Marylee's Story: How she ditched dieting and disease (+ lost 30 pounds)

    056: Marylee's Story: How she ditched dieting and disease (+ lost 30 pounds)

    Mary Lee is a 65-year-old woman who has gone from discouraged to motivated! She is smashing her health goals with the Healthy Free Life Academy's Metabolic Reboot program. Finally, she believes her physical ability matches her spiritual life and she can go on a summer mission trip with the youth group!
    MaryLee's Story of Disease
    Marylee was struggling with health issues due to weight gain, and was unable to use traditional diets to reach her goals.
    She struggled with:
    hypertension,acid reflux,sleep apnea,and even shortness of breath.Ditching Diets Even as a Rule Follower
    Although Marylee is a rule follower and had no problem following the rules of a diet and losing weight, she just couldn't keep it off.
    As soon as she came off the diet, she gained the weight back.

    God's Glorious Foods Lead to Healthy Free Life
    However, since she joined Healthy Free Life, which is designed to help her achieve slow but steady weight loss without more dieting, Marylee doesn't feel deprived.
    She actually likes the food she is eating and believes she doesn't need to "come off" so she can eat what she wants.


    Marylee's Victory Story of Ditching Diets and Disease
    The victories Marylee celebrates are non-scale and scale.
    She is now:
    able to bend down without having to straddlehas lost 30 poundsenjoys walking and listening to a podcastloves her exercise routineis looking forward to things in life (like volunteering with the youth on a summer mission trip) 
    "I'm feeling motivated, encouraged... I feel God has blessed me so much and I'm able to be a blessing to others." - Marylee 
     
    In this episode about Marylee, you’ll learn…
    [03:45] The health toll excess weight took on Marylee.
    [09:15] Fear of letting God down kept her from doing things she wanted to do.
    [11:36] 40 Day Food Revival within HFLA was the middle ground she needed.
    [15:19] Baby steps led to 10,000 steps a day (and how she rewards herself).
    [16:00] Marylee is not dieting but eating things she likes so doesn't need to change.
    [19:45] Victories! non-scale and scale.
    [26:45] What life is like now with motivation and encouragement.
    [29:00] Ready to experience true health and healing? Join us in The Academy and join our Metabolic Reboot!

    Resources mentioned:
    Listen to Episode 52: Perfection Not Required: Embracing The 80/20 Rule
    Get Your Exclusive Academy Invite: https://healthyfreelife.com/academy 
    Join the Metabolic Reboot Waitlist: https://healthyfreelife.com/reboot 


    Be sure to Subscribe/Follow the Healthy Free Life Show so you get notified as soon as a new episode is released!

    Connect with me!


    Visit my website: healthyfreelife.com
    Follow me on Instagram: www.instagram.com/healthyfreelife
    Connect with me on Facebook: www.facebook.com/healthyfreelife

    • 30 min

Customer Reviews

5.0 out of 5
219 Ratings

219 Ratings

To do girl ,

Healthy Free Life

This program is a life changer. Encouraging podcast that spurs one onto living healthy and free. So thankful Katrina uses her gifts so beautifully. Just the encouragement I need as I prepare for the holiday season.

DAllen0208 ,

Informative & practical!

This podcast has shed light on some things I’ve struggled with for years - specifically cravings and difficulty forming good habits. Katrina informs her listeners by clearly communicating truth and then gives very simple and practical steps for how to proceed. I highly recommend this podcast.

SamiYo ,

Christian Health and Weight loss journey

If you have been navigating the wilderness of yo yo dieting. Then this is the podcast for you. Finally, practical solutions for living a life free from the addiction of sugar and the bondage of emotional and binge eating. Listen to just one podcast and I promise., your spirit will be awaken and the first peddle oh hope for help towards health will be cast.

Top Podcasts In Religion & Spirituality

The Bible in a Year (with Fr. Mike Schmitz)
Ascension
The Bible Recap
Tara-Leigh Cobble
Follow Him: A Come, Follow Me Podcast
Hank Smith & John Bytheway
Joel Osteen Podcast
Joel Osteen, SiriusXM
The Catechism in a Year (with Fr. Mike Schmitz)
Ascension
Girls Gone Bible
Girls Gone Bible

You Might Also Like

Focus on the Family Broadcast
Focus on the Family
Relatable with Allie Beth Stuckey
Blaze Podcast Network
The Minimal Mom
Dawn Madsen
Taste for Truth - Weight Loss Encouragement
Barb Raveling