These Little Moments Podcast

Ryan Kassim

Welcome to These Little Moments Podcast...I am your host...your Online Health & Wellness Coach, Ryan Kassim. On this podcast we discuss: weight loss, strength training, mental health and the little moments in life that created a lasting impact. I break down complicated health topics and make them easily digestible so you can create change TODAY. This podcast was born from my long journey with nutrition, fitness and mental health and I hope it helps creates change in your life as well. Welcome to These Little Moments Podcast.

  1. 2D AGO

    Gut Health Unpacked: What Your Microbiome Is Actually Telling You

    We've been wanting to do this one for a while. Gut health is one of those topics that gets thrown around constantly — everybody's talking about probiotics, green powders, elimination diets — but most of the conversation is either oversimplified or just flat-out wrong. This episode is our attempt to actually make sense of it. We get into what the microbiome actually is, why diversity matters more than most people realize, and how the food you eat either builds or breaks down that diversity over time. Fermented foods come up a lot here — and not in a "drink kombucha and you're fixed" kind of way. We talk about what the research actually shows and what your everyday dietary choices are doing to your gut ecosystem whether you're thinking about it or not. There's a good chunk of this episode spent on the stuff nobody talks about — the limitations of gut testing, why blood work alone misses the picture, and why elimination diets are a tool, not a personality. We also get into the gut-brain connection, which honestly was one of the more mind-opening parts of the conversation for me. Stress isn't just mental. It's showing up in your gut, your immune system, and potentially your autoimmune risk. We close out with what we'd actually tell someone who's struggling with gut issues right now — food journaling, building sustainable meal structure, and why green powders are probably not the thing you think they are. Real talk, no fluff. Follow Paul: @paulbuono 🔗 Links & Resources ⭐ Please leave a 5-star review wherever you listen to this podcast 💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/ 🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/ 📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/ 🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng ▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood

    1h 12m

  2. APR 1

    HRV Unpacked: Wearables, Stress, Sleep & Actually Listening to Your Body - feat. Paul Buono

    We start this one where we always do — just talking. Paul's been dealing with some gastritis stuff, there's a caffeine situation, and somehow we end up in a whole conversation about cultural identity and name pronunciation. You know how it goes.Then we get into something I've been wanting to dig into for a while: heart rate variability. HRV gets thrown around a lot in the health and fitness world, but most people either don't fully understand it or they're obsessing over daily numbers instead of looking at the bigger picture. We break down what HRV actually is, what it's measuring, and why it matters as a reflection of your autonomic nervous system — not just as a fitness metric.We get honest about wearables too. Are they even accurate? (Spoiler: most of them aren't great.) We talk about which devices actually give you reliable readings, why body position and timing matter more than you think, and how to use this data to make real lifestyle changes instead of just feeling anxious about a number on your wrist.The second half gets into the stuff that actually moves the needle on your HRV — sleep quality, alcohol, circadian rhythm, and stress management. We talk about meditation, breathwork, journaling, and why being proactive about stress beats being reactive every single time. And we end up in a conversation that felt really real to me: the difference between creating from a place of love versus creating from fear and scarcity — and how that shows up in your health, your habits, and your life. 🔗 Links & Resources ⭐ Please leave a 5-star review wherever you listen to this podcast 💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/ 🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/ 📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/ 🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng ▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood Chapters 00:00 Introduction and Personal Updates 02:59 Understanding Gastritis and Health Experiences 06:01 Cultural Identity and Name Pronunciation 08:59 Diving into Heart Rate Variability (HRV) 12:00 The Science Behind HRV and Stress Measurement 14:57 The Impact of Wearables on Mental Health 18:09 The Balance Between Optimization and Intuition 20:52 The Accuracy of Wearable Devices 30:16 Utilizing HRV Data for Personal Insights 35:10 Improving HRV: Key Factors to Consider 42:05 Understanding Stressors in Health 44:43 The Impact of Fitness Trackers 47:14 Stress Management Techniques 01:00:21 Creating from a Place of Love vs. Fear

    1h 5m

  3. MAR 18

    The Great Fat Debate: Seed Oils vs. Beef Tallow — Plus Bone Density, Weighted Vests & Finding Balance

    I brought Paul Buono back for a more "hinged" conversation and for a new bi-weekly segment I'm calling "FitBusters". This episode gets into one of the hottest debates in nutrition right now — seed oils vs. beef tallow. Are seed oils actually destroying your health? Is beef tallow the answer? We break it down without the fear-mongering, share our own real experiences with food, and land somewhere that might surprise you: it's about balance, not extremes. We also get personal about alcohol — Paul opens up about his past relationship with it and why moderation isn't just a buzzword, it's a practice. Then we shift into one of the trendiest pieces of fitness gear right now: the weighted vest. Do they actually help your bone density, or is it just another thing to spend money on? We dig into the research, talk Wolf's Law, and share what we think actually moves the needle when it comes to building stronger bones long-term. Chapters 00:00 Introduction to the Podcast Chaos 03:04 Life Updates and Personal Growth 06:02 Transitioning to Fitness Topics 09:06 Debate on Seed Oils vs. Beef Tallow 12:06 Health Implications of Fats 15:01 Anecdotal Evidence and Personal Experiences 17:51 Finding Balance in Diets 23:09 Navigating Alcohol and Health 24:04 The Moderation Mindset 25:39 The Weighted Vest Trend 28:02 Bone Density and Weighted Vests 31:49 Top Strategies for Bone Health 35:31 The Psychology of Movement 40:00 Final Thoughts on Health and Wellness 🔗 Links & Resources ⭐ Please leave a 5-star review wherever you listen to this podcast 💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/ 🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/ 📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/ 🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng ▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood

    46 min

  4. MAR 4

    From Restriction to Sustainability: Nick's Health Transformation

    Hellllooo and welcome to another episode of, These Little Moments Podcast. In this episode, my client, Nick,f`1 shares his transformative journey from unhealthy dieting and emotional eating to sustainable health and confidence. In this episode, we discuss how understanding emotional roots, personalized coaching, and a balanced approach to food and lifestyle can lead to lasting change. Chapters 00:00 Introduction and Background 03:52 Health Struggles and Diet History 07:04 The Impact of Emotional Eating 09:54 Realizations and Turning Points 12:54 Family Influence and Legacy 15:41 The Rebound Effect and Weight Regain 19:04 Catalysts for Change and Seeking Help 25:51 Navigating Confusion in Health and Fitness 28:03 The Impact of Personal Loss on Health Choices 31:29 Uncovering Deeper Issues Behind Eating Habits 35:45 Transforming Relationship with Food 38:22 Building Confidence Through Commitment 40:37 Sustainable Weight Maintenance 44:58 Fashion Journey and Personal Growth 51:10 The Importance of Seeking Help 56:35 Lessons from Rejection and Persistence 🔗 Links & Resources ⭐ Please leave a 5-star review wherever you listen to this podcast 💪 Apply for 1:1 Online Coaching https://bodybyryan.com/coaching/ 🧮 Use my FREE Calorie Calculator https://bodybyryan.com/calculator/ 📸 Follow me on Instagram https://www.instagram.com/bodybyryanfitness/ 🎵 Follow me on TikTok https://www.tiktok.com/@ryankassim?lang=eng ▶️ Subscribe on YouTube https://www.youtube.com/ryankassimlifeisgood

    1 hr

  5. FEB 27

    How to Regulate Your Emotions with Simple Breathwork

    In this episode, Ryan Kassim explores the power of box breathing as a simple yet effective tool for stress regulation, mental clarity, and emotional balance. He shares personal insights, scientific context, and a live demonstration to help listeners incorporate this practice into their daily routine. Chapters 00:00 Introduction and personal update 03:15 Context: mental health, spirituality, and practical tools 05:39 Science of breath and emotional regulation 08:30 Introduction to box breathing technique 09:01 How to do box breathing: step-by-step 13:22 Gratitude and closing thoughts 14:29 Benefits of quick relaxation techniques 15:40 Using breathwork for emotional regulation 16:17 Final thoughts and call to action 🔗 Links & Resources ⭐ Please leave a 5-star review wherever you listen to this podcast 💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/ 🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/ 📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/ 🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng ▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood

    17 min

  6. FEB 25

    Breaking Free from Illusions: The Path to True Happiness

    Ryan Kassim shares insights on overcoming mental illusions that hinder happiness, emphasizing the importance of presence, redefining wealth, and questioning ego-driven desires. This episode encourages embracing the present moment and simplifying life to find true fulfillment. Chapters 00:00 Introduction and Personal Update 03:43 The Illusions of Happiness 07:06 Understanding Wealth and Time 10:04 Breaking Free from Ego 12:55 Steps to Overcome Illusions 15:45 Conclusion and Reflection 🔗 Links & Resources ⭐ Please leave a 5-star review wherever you listen to this podcast 💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/ 🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/ 📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/ 🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng ▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood

    17 min

  7. FEB 18

    From All-or-Nothing to Sustainable Success (Marcia's Story)

    In this episode, Ryan's client Marcia shares her transformative journey in weight loss and personal growth through coaching. She discusses her initial struggles with an all-or-nothing mentality, the importance of mindset, and the need for sustainable practices. Marcia emphasizes the significance of making small, mindful decisions and adapting to new seasons of life. Her insights highlight the balance between grace and grit in achieving long-term success, encouraging others to embrace change and seek support in their journeys. Chapters 00:00 Introduction to Marcia's Journey 02:52 The All-or-Nothing Mentality 06:00 Transitioning from Old Strategies 08:59 The Importance of Mindset 11:55 Finding Balance in Choices 15:07 The Role of Stress in Weight Loss 18:00 Sustainable Practices for Long-Term Success 21:00 Embracing Change and New Seasons 23:51 The Power of Small Decisions 26:56 Advice for Those Starting Their Journey 29:59 Final Thoughts and Reflections 🔗 Links & Resources ⭐ Please leave a 5-star review wherever you listen to this podcast 💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/ 🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/ 📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/ 🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng ▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood

    38 min
  8. From Caregiver to Self-Care: Tommy's Weight Loss & Personal Growth Story

    FEB 11

    From Caregiver to Self-Care: Tommy's Weight Loss & Personal Growth Story

    If you’ve ever felt stuck in your body, overwhelmed by responsibility, or unsure how to choose yourself without guilt — this episode will hit home. In this conversation, Ryan Kassim sits down with his client Tommy, who shares his deeply personal journey through weight loss, emotional eating, mental health, and self-acceptance. What starts as a desire to improve his health becomes a powerful story of identity, resilience, and learning how to trust himself again. Tommy opens up about growing up as a caretaker, struggling with confidence and self-worth, and navigating the emotional weight of caring for family during illness and loss. He reflects on how food became both comfort and control — and how fitness, especially running, helped him reconnect with his body in a way that felt freeing instead of punishing. This episode isn’t about perfection or extreme discipline. It’s about taking small steps, setting boundaries, releasing guilt, and learning that self-care isn’t selfish — it’s necessary. ⏱️ Episode Chapters 00:00 – Tommy’s Journey Begins 02:28 – Weight Struggles & the Caretaker Role 05:42 – Mindset, Confidence, and Self-Identity 08:09 – Family Challenges & Emotional Weight 11:01 – Loss, Grief, and Control 13:24 – Setting Boundaries & Rebuilding Confidence 15:50 – Food Anxiety & Emotional Eating 18:56 – Embracing Change & Personal Growth 21:37 – Small Steps Toward Independence 24:11 – Finding Joy in Fitness & Running 27:03 – Reflecting on Progress 29:17 – A Major Weight Loss Milestone 32:18 – Letting Go & Healing Through Loss 35:31 – Honoring Strength & Memories 39:09 – Stepping Outside Comfort Zones 43:25 – Trusting Yourself & the Process 🔗 Links & Resources ⭐ Please leave a 5-star review wherever you listen to this podcast 💪 Apply for 1:1 Online Coaching https://bodybyryan.com/coaching/ 🧮 Use my FREE Calorie Calculator https://bodybyryan.com/calculator/ 📸 Follow me on Instagram https://www.instagram.com/bodybyryanfitness/ 🎵 Follow me on TikTok https://www.tiktok.com/@ryankassim?lang=eng ▶️ Subscribe on YouTube https://www.youtube.com/ryankassimlifeisgood

    55 min
See All (171)

5
out of 5
58 Ratings

About

Welcome to These Little Moments Podcast...I am your host...your Online Health & Wellness Coach, Ryan Kassim. On this podcast we discuss: weight loss, strength training, mental health and the little moments in life that created a lasting impact. I break down complicated health topics and make them easily digestible so you can create change TODAY. This podcast was born from my long journey with nutrition, fitness and mental health and I hope it helps creates change in your life as well. Welcome to These Little Moments Podcast.

Information

You Might Also Like