Super Healthy by Dr. Cary Yurkiw, DC

Dr. Cary Yurkiw, DC
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Welcome to Super Healthy, the podcast that helps you unlock peak health, strength, and longevity. Hosted by Dr. Cary Yurkiw, chiropractor, marathon runner, and health coach, this show dives into nutrition, fitness, mindset, and lifestyle habits to help you optimize your health and feel your best every day.

  1. Jan 22

    Day 14 of the 100-Day Challenge: Precision, Adjustments, and Real-Life Execution

    In this episode, I review Day 14 of the 100-Day Challenge and walk you through a full, honest breakdown of how the day actually played out—from meals and workouts to macros, steps, and mindset. I cover: A steak-and-chicken skillet meal and where hidden carbs come from How fats (especially olive oil and cream) quietly drive calories Smoothie upgrades, protein substitutions, and what happens when a favorite ingredient runs out Why halving indulgent foods and doubling beneficial ones works Net carbs vs total carbs—and why that distinction matters Managing family dinners without breaking momentum Steps, walking strategy, and post-dinner movement Strength training, recovery, yoga, and meditation What I’m tracking daily: net carbs, protein, and fiber This episode is about awareness and course correction, not perfection. You’ll hear how small tweaks compound into real progress—and how to think through your own substitutions if you don’t eat the same foods I do. I also explain how this daily tracking may turn into a future book and how these principles connect to my upcoming webinar on fat loss, strength, and energy. If you want a realistic blueprint for sustainable fat loss—this is a strong checkpoint episode.

    14 min

  2. Jan 17

    Day 4 Recap (Day 5 Check-In): Early Momentum, Smart Fasting, and Real Fat Loss Progress

    In this episode, I recap Day 4 of the 100-Day Challenge and check in on progress now that I’m five days in. I stepped on the scale at 217.8 lbs, down about 3 pounds, and I break down exactly why that’s happening. You’ll hear about: Intermittent fasting decisions and whether electrolytes break a fast Comparing Liquid IV vs LMNT while fasting Elliptical vs treadmill cardio and how it translates to steps and fat oxidation Early-day training while fasted Real food choices: cottage cheese, berries, egg whites, bacon, wagyu burgers, smoothies, salads, and snacks How fats quietly drive calories up Managing net carbs, protein, and fiber in real time Adjustments made during the day to stay on track Why consistency + awareness is beating willpower This episode shows how structure removes guesswork. Instead of guessing what to eat or when to train, I’m following clear principles—and the scale is responding. If you’re early in a fat-loss phase, experimenting with intermittent fasting, or trying to lose weight without sacrificing muscle, this is a practical, real-world walkthrough.

    15 min

  3. Jan 15

    Day 2 of the 100-Day Challenge: Real Numbers, Real Decisions

    In this episode, I walk you through Day 2 of my 100-Day Challenge—the wins, the misses, and the exact numbers behind them. I break down: Steps (what I hit, what I missed, and why it matters) Intermittent fasting timing and how it felt pushing too long Exact food choices, portions, and net carbs Protein intake and muscle protection How family dinners fit into a fat-loss plan (without blowing it) Calorie burn vs intake and why this approach works long-term Early signs of “keto-flu” and how hydration and fiber helped This episode is about execution over perfection. You’ll hear how to stay flexible, protect results in real life, and make smart adjustments without quitting. If you’re doing fat loss, intermittent fasting, or just trying to stay consistent in a busy life—this one’s for you. Follow the podcast for daily updates from the 100-Day Challenge and practical strategies you can apply immediately.

    13 min

  4. 12/18/2025

    My Simple Morning Meditation & Yoga Routine (How I Start My Day Calm, Focused, and Pain-Free)

    I start my mornings with a simple meditation and yoga routine to calm my mind, improve flexibility, and support long-term spinal and nervous system health. I set up a quiet space, get comfortable, focus on my breathing, and let my body fully relax. This daily practice helps reduce stress, improve focus, and build a stronger mind-body connection before the workday begins. As a chiropractor, I see firsthand how stress, tension, and poor movement patterns affect the body. Meditation and yoga are powerful tools that complement chiropractic care and help people feel and function better. If you’re looking to reduce stress, improve flexibility, or support your overall health, this routine is a great place to start. 📞 Call or text: 778-215-9310🔗 Learn more: https://linktr.ee/drcaryyurkiw

    8 min

  5. 12/17/2025

    Small Nutrition Choices That Lead to Real Weight Loss

    In this episode, I share how I’m currently eating to lose fat while maintaining muscle—without extreme dieting or cutting out foods I enjoy. We talk about: Protein for fullness and muscle recovery Smart carb control instead of restriction Reading labels to make better choices Simple swaps that save calories daily How to enjoy treats without losing momentum This is the same philosophy behind my 32-pound weight loss in 100 days, and it’s what I teach clients who want real, sustainable results. If you’re tired of confusion and want a clear path forward, support is available. 👉 Coaching, books, and programs: 🔗 https://linktr.ee/drcaryyurkiw

    5 min

  6. 12/15/2025

    Good Carbs vs Bad Carbs (What to Eat for Energy & Weight Loss)

    Confused about carbohydrates? In this short video, Dr. Cary explains the simple difference between good carbs and bad carbs—and why this matters for energy, digestion, and weight loss.Good carbs come from vegetables and fiber-rich foods that digest slowly and support metabolism. Bad carbs are refined, sugary foods that spike blood sugar and are easy to overeat.If you’re trying to lose weight, improve your health, or reduce inflammation, this is a foundational concept you need to understand.📞 Book a consult: 778-215-9310🔗 Click the link https://linktr.ee/drcaryyurkiw for more information

    1 min

  7. 10/22/2025

    Faith in the Follow-Through — Tracking Macros Made Simple

    In today’s episode, I share how I simplify nutrition tracking with ChatGPT — talking through my daily food choices, calorie balance, and the mindset that keeps me consistent. You’ll learn how to track smarter, not stricter, and why faith and follow-through matter in your health journey. 📞 778-215-9310🌐 www.drcaryyurkiw.com

    4 min

  8. 09/28/2025

    Intermittent Fasting & My First Meal of the Day | Protein Smoothie & Healthy Eating

    Dr. Cary shares his first meal of the day while following intermittent fasting (16:8 schedule). After fasting overnight, his go-to “break-fast” is a protein-packed smoothie with:✅ Protein powder for muscle repair✅ Creatine for energy and strength✅ Chia seeds for fiber and digestion This smoothie keeps things light, tasty, and energizing as the first meal of the day. Dr. Cary also teases upcoming posts where he’ll share the rest of his meals — from steak and salads to fruit — all within his eating window of 11 AM to 7 PM. If you’ve been curious about intermittent fasting, this episode gives you a practical look at how to start your day right with a nutrient-rich snack. 📞 Call 778-215-9310 or check the link in bio for resources, coaching, and details about the upcoming Metabolic Reset Webinar. #IntermittentFasting #HealthySmoothie #ProteinFirst #DrCary #MetabolicReset

    1 min
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About

Welcome to Super Healthy, the podcast that helps you unlock peak health, strength, and longevity. Hosted by Dr. Cary Yurkiw, chiropractor, marathon runner, and health coach, this show dives into nutrition, fitness, mindset, and lifestyle habits to help you optimize your health and feel your best every day.

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