Healthy Living Doesn't Have to SUCK - The Podcast

Melyssa Allen
  • 5.0 (8)
  • HEALTH & FITNESS

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 from the health and well-being industry that share their stories and strategies for making healthy living suck less, you are sure to walk away with knowledge and tangible tips for ways to put it into practice in your own life!

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

    2D AGO

    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/

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

    SEP 30

    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/

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

    MAY 25

    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

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

    MAY 24

    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 min
  5. 39. LM Week 2025 Day 6: Stress Management with Dr. Jessica Matthews

    MAY 23

    39. LM Week 2025 Day 6: Stress Management with Dr. Jessica Matthews

    For Lifestyle Medicine Week 2025 Day 6, Melyssa welcomes Dr. Jessica Matthews for an in-depth conversation on stress management within the realm of lifestyle medicine. Dr. Matthews, with over 20 years of experience in health, fitness, and wellness, shares her journey from being a group fitness instructor to becoming a professor and director at Point Loma Nazarene University. The discussion explores shifting perceptions of stress, practical strategies for managing stress, and the importance of awareness and mindfulness. Dr. Matthews highlights the value of yoga, movement, and compassionate self-coaching as essential tools for stress recovery. By challenging negative thoughts, embracing flexibility, and expanding one's understanding of stress, listeners are encouraged to view healthy living as a pathway to freedom and a more fulfilling life. ABOUT DR. JESSICA MATTHEWS Dr. Jessica Matthews is an industry leader in the fields of lifestyle medicine and health and wellness coaching. A passionate tenured professor and innovative curriculum designer, she has created graduate degree and professional certificate programs at several college in Southern California, including the Master of Science in Integrative Wellness program at Point Loma Nazarene University (PLNU) for which she serves as Program Director. A passionate advocate for whole person health, Dr. Matthews previously served as Interim Executive Director and Chair of the Board Directors for The National Board for Health and Wellness Coaching (NBHWC) and was among one of the first national board certified health and wellness coaches (NBC-HWCs) in the country. Additionally, she is board certified in lifestyle medicine (DipACLM) and served on the board of directors for the American College of Lifestyle Medicine (ACLM) from 2020-2023. In 2021, Dr. Matthews was named a Fellow of ACLM for outstanding achievement in the field of lifestyle medicine and exceptional dedication to advancing the organization's mission. Presently she serves on the scientific advisory board for Pritikin. CONNECT WITH DR. JESSICA MATTHEWS Instagram: https://www.instagram.com/drjessmatthewsFacebook: https://www.facebook.com/DrJessMatthews/Linkedin: https://www.linkedin.com/in/drjessmatthews/The Health and Well-Being Coaching Conference (in-person in San Diego and via virtual livestream October 17-19th, 2025).: http://www.thehealthandwellbeingcoachingconference.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 Introduction to Lifestyle Medicine Week01:24 Meet Dr. Jessica Matthews02:11 Understanding Stress Management04:57 Harnessing Stress for Health10:19 Empowerment Through Awareness14:21 Engaging in Stress Management Strategies24:51 The Role of Yoga and Mindfulness30:29 Final Thoughts and Takeaways

    34 min
  6. 38: LM Week 2025: Avoiding Risky Substances & Choose Less Booze

    MAY 22

    38: LM Week 2025: Avoiding Risky Substances & Choose Less Booze

    **Sensitive Topic Disclaimer: Substance Use and Suicide** In this episode of the podcast highlighting the pillar of Avoiding Risky Substances for Lifestyle Medicine Week Day 5, Melyssa shares her personal journey with alcohol, discussing how it has impacted her life and relationships. She emphasizes the importance of recognizing low-risk drinking guidelines, the benefits and drawbacks of alcohol, and how to practice mindfulness and non-judgment as steps to change through supportive resources. RESOURCES Rethinking Drinking: https://rethinkingdrinking.niaaa.nih.gov/Smart Recovery: https://smartrecovery.org/ Substance Abuse and Mental Health Services Administration (SAMHSA): https://www.samhsa.gov/ CDC Alcohol Use: https://www.cdc.gov/alcohol  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 00:00 Introduction to Season Three 00:54 Sensitive Topic Disclaimer 01:32 Personal Story: Struggles with Alcohol 10:16 Understanding Low-Risk Drinking 18:07 Empower Yourself: Reflecting on Alcohol Use 22:34 Engage: Taking Steps Towards Change 26:52 Conclusion and Resources

    31 min
  7. 37. LM Week 2025 Day 4: Restorative Sleep with Kristina Grabnickas

    MAY 21

    37. LM Week 2025 Day 4: Restorative Sleep with Kristina Grabnickas

    Welcome to Season 3 of the 'Healthy Living Doesn't Have to Suck' podcast! Host Melyssa, a double board-certified lifestyle medicine coach, dives deep into sleep health with Kristina, a certified sleep coach and nurse practitioner. Join us for day four of Lifestyle Medicine Week 2025 as we explore the critical role of sleep in our overall well-being. Kristina shares her journey, practical tips for better sleep, and the profound health impacts of sufficient rest. Tune in for an insightful discussion on how to make sleep a foundational pillar of your health. Don't miss out on these expert strategies to sleep better and live healthier!01:46 The Importance of Sleep Health02:22 Kristina's Journey and Sleep Coaching04:17 Sleep Tips and Strategies08:04 The Science Behind Sleep12:01 Creating a Sleep-Friendly Environment14:28 Sleep Hygiene and Routine22:35 Common Sleep Disorders and Red Flags22:45 Recognizing Sleep Apnea and Seeking Help23:25 Sleep Study Experiences and Gadgets24:03 Red Flags and Sleep Patterns26:04 Anxiety, Depression, and Sleep30:57 Resources for Better Sleep34:19 Personal Journey and Professional Work39:31 Healthy Living and Sleep

    44 min
  8. 36. LM Week 2025 Day 3: Physical Activity with Mike Stack, Exercise Physiologist and Current President of the Physical Activity Alliance

    MAY 20

    36. LM Week 2025 Day 3: Physical Activity with Mike Stack, Exercise Physiologist and Current President of the Physical Activity Alliance

    In this episode of the Healthy Living Doesn't Have to SUCK podcast, host Melyssa welcomes fitness expert Mike Stack. Mike, an exercise physiologist and president of the Physical Activity Alliance, discusses the importance of integrating movement into daily life to enhance overall health and well-being. He differentiates between physical activity and exercise, emphasizing that all forms of movement count towards health. Mike also addresses common myths about strength training and highlights its critical role in improving functional capacity, especially as we age. This episode is part of the Lifestyle Medicine Week series and aims to inspire listeners to find enjoyable and meaningful ways to incorporate physical activity into their lives! CONNECT WITH MIKE Linkedin: ⁠https://www.linkedin.com/in/michael-stack-b74a5319/Website: https://www.wellnessparadoxpod.com/Website: Applied Fitness Solutions - https://4afsfit.com/The Joy Choice by Michelle Segar: https://michellesegar.com/the-joy-choice/ CHECK OUT OUR LINKS! Check out our upcoming group coaching sessions of the ⁠Full Plate Living program⁠!Join our ⁠Change Maker Collective⁠ group coaching community 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 00:00 Welcome to Season Three!01:29 Introducing Our Guest: Mike Stack02:06 Mike's Journey in Fitness and Medicine04:28 The Power of Movement06:31 Distinguishing Physical Activity from Exercise13:13 Strategies to Get Moving16:40 Finding Joy in Movement19:25 Replacing Social Media with Movement19:37 Finding Enjoyable Activities20:58 Strength Training Benefits21:22 Guidelines for Strength Training25:25 Strength vs. Power29:04 Resources for Getting Started30:35 Evidence-Based Fitness Guidance34:13 Connecting Healthy Living to Values38:10 Conclusion and Final Thoughts

    40 min
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Ratings & Reviews

5
out of 5
8 Ratings

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 from the health and well-being industry that share their stories and strategies for making healthy living suck less, 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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