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PODCAST

The Sustainably Healthy Podcast

The health and wellness podcast to help you find a sustainably healthy lifestyle that fits you! There is not a one size fits all approach to reaching health & fitness goals, so tune in for some inspiration and education that I’ve learned over the past 10 years of my health journey.

health & fitness nutrition

All Episodes

00:42:48

I'm Not (Just) a Fat Loss Coach Anymore

The Sustainably Healthy Podcast ·

2025/06/23

In this episode, I’m pulling back the curtain on something that’s been weighing on me for a while. I talk about how I started as a fat loss coach, why I thought weight loss was the path to confidence, and the real reason it no longer aligns with who I am — or how I want to coach.This is part two of last week's vulnerable rant, but with more reflection, more clarity, and a clear message:You are already enough.And I’m not here to help you shrink — I’m here to help you remember that.I also share an

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00:35:49

The Type of Goals You Should Be Focusing On

The Sustainably Healthy Podcast ·

2025/06/09

In this vulnerable, heart-to-heart episode, Knica opens up about what it really means to set healthy goals—ones that are rooted in your values, aligned with what you can actually control, and designed to create lasting change.She shares a powerful story about one of her most resilient clients who stayed consistent for nearly a year before seeing the scale finally move—and what that journey taught them both about mindset, metabolism, and trusting the process.Knica also reflects on her own past

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00:25:59

Mom & Son Talk Sports, Health, and Dreaming Big

The Sustainably Healthy Podcast ·

2025/06/02

This episode is extra special because I’m joined by my favorite guest of all time—my son, Zaedon James!Zaedon just launched his own sports podcast and YouTube channel where he covers everything from the NBA to the NFL. Today, we’re chatting about what inspired him to start, his favorite teams and athletes, and how sports have taught him about discipline, health, and showing up.We also talk about what healthy habits look like for kids, how we stay active and connected as a family, and what it’s like

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00:40:19

One Simple Mindset Shift That Can Change Everything

The Sustainably Healthy Podcast ·

2025/05/26

In this episode of the Sustainably Healthy Podcast, host Knica Lee discusses a transformative mindset shift that can help individuals navigate through struggles and challenges. She emphasizes the importance of viewing difficulties as opportunities for growth and learning. Knica shares her personal experiences with a shoulder injury and her fertility journey, illustrating how these challenges have led to self-discovery and resilience. Additionally, she provides insights into her coaching programs,

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00:47:19

5 Tips to Be More Mindful When You Eat (Without...

The Sustainably Healthy Podcast ·

2025/05/19

If you’ve ever felt overwhelmed by food tracking or found yourself eating out of stress, boredom, or just because someone else is eating… this episode is for you.I’m sharing what mindful eating actually is (and isn’t), why it’s so powerful for your physical and mental health, and how to start practicing it — even if you still track your food. We’ll talk about slowing down, tuning into your hunger cues, and creating a more enjoyable eating experience without rules or guilt.Whether your goal is fat

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00:57:42

Things We Don’t Say Out Loud (But Should)

The Sustainably Healthy Podcast ·

2025/05/12

In this vulnerable episode of The Sustainably Healthy Podcast, Knica Lee dives into one of the most powerful prompts from The Challenge That Lasts: “What’s something you struggle with that you rarely say out loud... but wish more people were honest about?”She shares raw and honest responses from women in the community—from the quiet guilt of motherhood to the pressure of always having it together, body image struggles, and the hidden weight of feeling like you have to be the strong one. Knica also

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00:35:27

No Plan, Just Feelings: A Brain Dump I Needed to Get Out

The Sustainably Healthy Podcast ·

2025/05/06

This episode is exactly what the title says—no plan, just feelings. I cried, I vented, I shared what’s been weighing on me lately… from infertility struggles, to navigating Zaedon growing up, to feeling emotionally wrecked during this time of the month. Honestly, I didn’t record this for anyone but me. I just needed to let it all out. But if you’re here listening—thank you. This is me, being fully human.

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00:34:54

The Battle Between Quality vs Quantity

The Sustainably Healthy Podcast ·

2025/05/05

In this episode of the Sustainably Healthy Podcast, Knica discusses the importance of both quality and quantity in nutrition, sharing her personal health journey, challenges with allergies, and insights on mindful eating. She emphasizes the need for self-awareness in food choices and the balance between enjoying food and maintaining health goals. The conversation also touches on detox protocols and the significance of understanding how different foods affect individual well-being.TakeawaysIt's

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00:30:57

Let's Talk GLP-1s and Ozempic

The Sustainably Healthy Podcast ·

2025/04/28

In this week's episode, Brooke and I are sharing a replay of our recent training on GLP-1 medications like Ozempic, Wegovy, and Mounjaro. 🚨We dive into why strength training, a healthy diet, and sustainable lifestyle habits are non-negotiable if you're using (or considering using) these meds.They can be a helpful tool — but they aren’t a magic fix. Building real habits still matters if you want to feel strong, confident, and keep your results long-term.We also created a FREE guide that

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00:36:18

You're Not Lazy... You Just Need a Forcing Function

The Sustainably Healthy Podcast ·

2025/04/21

If you’ve ever felt stuck… paralyzed… or just completely unmotivated to do the things you know you need to do—you’re not alone.In this episode, I’m sharing one of the biggest mindset (and strategy) shifts that helped me go from constantly falling off track to actually following through:Forcing functions.These are external systems, supports, or structures that make it easier to stay consistent—especially if you struggle with ADHD, low motivation, or all-or-nothing patterns.I’ll walk you through:What

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00:35:01

Weekend Wipeouts: How to Stop Starting Over Every Monday

The Sustainably Healthy Podcast ·

2025/04/14

In this episode, Knica discusses the challenges of maintaining health and fitness routines over the weekends. She emphasizes the importance of mindset shifts and provides practical tips for navigating weekend temptations while still enjoying life. The conversation covers the psychological aspects of weekend behavior, strategies for planning, and the significance of sustainable habits in achieving long-term health goalsWeekends can disrupt your health journey if not managed.Mindset shifts are crucial

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00:38:20

How to Track Your Food Without Obsessing Over Every Bite

The Sustainably Healthy Podcast ·

2025/04/07

If you’ve ever started tracking your food, only to burn out, spiral, or feel like a failure when you couldn’t keep up—you are not alone. In this episode, I’m breaking down how I’ve learned to track without obsessing, and what’s actually working for me and my clients when it comes to sustainable fat loss.I’m sharing why the “perfect tracking” mindset kept me stuck for years, how my ADHD plays into it, and what I’ve shifted to finally feel more in control—without letting food take over my life.You’ll

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00:42:54

Bonus Episode: Life with ADHD.. An Update

The Sustainably Healthy Podcast ·

2025/04/03

This week I am coming at you with a bonus episode about where I'm at currently with my ADHD journey. I promise I'll get back to my regularly scheduled health topics on Monday. I just needed to get this out of my head and off my chest!

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00:35:46

Vulnerable Episode: Fertility, Injuries, Parenting a...

The Sustainably Healthy Podcast ·

2025/03/31

This week, Knica gets real about what’s been on her mind lately—from navigating a shoulder injury and life’s stressors to the unexpected challenges of becoming a mom to a teenager. She opens up about letting some of her healthy habits slip and shares what she’s doing to dial it back in, refocus, and get back to looking and feeling her best.Join us in Busy Women Strong Habits Facebook groupGet on the Challenge That Lasts Waitlist for May

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00:20:53

A Pep Talk for When You Want to Give Up

The Sustainably Healthy Podcast ·

2025/03/24

Feeling stuck or ready to throw in the towel? This quick pep talk is for the days when you feel like giving up. In this episode, I’m sharing why persistence—not perfection or even consistency—is the real key to success. If you’re tempted to quit, just remember: giving up only sets you back further from the version of you you’re becoming. Don’t stop now—you’re closer than you think.👇 Join the community & take the next step with us:💪 Join the Busy Women Strong Habits FB Group🎯 Sign up for The

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00:36:35

The 3 Biggest Mistakes Women Make When Trying to Lose...

The Sustainably Healthy Podcast ·

2025/03/17

Ever feel like you're doing everything right—eating healthy, working out, and staying on track—yet the scale won’t budge? Or worse, you find yourself starting over again and again? If so, you’re not alone.In this episode, I’m breaking down the three biggest mistakes women make when trying to lose fat:🚫 No Support System – Trying to do it alone leads to frustration and burnout.🚫 No Routine – Winging it doesn’t work. Success comes from habits and structure.🚫 No Patience – Expecting quick

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00:42:55

Take Accountability and Control What You Can Control

The Sustainably Healthy Podcast ·

2025/03/10

Have you ever caught yourself blaming your circumstances for why you’re not where you want to be? Maybe it’s your busy schedule, your unsupportive spouse, or the fact that life just feels hard. The truth? Successful people find a way to make things happen despite their circumstances.In this episode, we’re talking about what it really means to take accountability for your actions and focus on what you can control. You can’t change your past, the weather, or what others do—but you can control your

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00:21:30

NEAT vs EAT for Fat Loss

The Sustainably Healthy Podcast ·

2025/03/03

Workouts are great, but did you know most of your daily calorie burn comes from movement outside of the gym? In this short and to-the-point episode, I’m breaking down the difference between NEAT (Non-Exercise Activity Thermogenesis) and EAT (Exercise Activity Thermogenesis)—and why NEAT is the real game-changer for fat loss.You’ll learn:✅ Why relying on workouts alone isn’t enough for sustainable fat loss✅ How to increase NEAT in simple, effective ways✅ The small daily habits that make a BIG

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00:49:53

Why You're Not Seeing Results (Its Not Your Hormones)

The Sustainably Healthy Podcast ·

2025/02/24

Have you been feeling stuck in your weight loss journey, convinced that your hormones are to blame? While hormones can play a role, they are not the reason most women struggle to see results. In this episode, I break down the real reasons why fat loss feels slow (or nonexistent) and what you can do to actually start seeing progress.You’ll learn:✅ Why you might be eating more than you think (even if you feel like you're being 'good')✅ The role of protein, strength training, and daily

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00:34:22

The Challenge That Lasts

The Sustainably Healthy Podcast ·

2025/02/17

Are you tired of short-term challenges that leave you wondering what’s next once they’re over? Do you struggle with consistency and find yourself starting over every few months? If so, The Challenge That Lasts is exactly what you need!In this episode, I’m breaking down why traditional challenges fail to create lasting results and how this membership is different. With habit-based coaching, monthly macro adjustments, a supportive community, and gamification (hello, $200-$500 prizes!), this is the

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