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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

00:21:30

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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00:37:01

Managing Anxiety and Time as Moms and Business Owners...

The Sustainably Healthy Podcast ·

2025/02/10

In this episode, I’m joined by my partner coach for the 4-week challenge, Brooke, a health and fitness coach certified in hormone health and a prenatal-postnatal specialist, as well as a mom of two. We dive into real, honest conversations about managing anxiety and balancing the demands of motherhood and entrepreneurship. Brooke shares her personal strategies for coping with stress, setting boundaries, and prioritizing self-care amidst the chaos. Plus, we give you an inside look at our 4-week

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00:35:31

The Missing Key in Your Fitness Journey:...

The Sustainably Healthy Podcast ·

2025/02/03

Have you ever felt completely overwhelmed by conflicting fitness advice? One day, you hear that cardio is bad for muscle gain, and the next, someone says you must run for fat loss. Some say tracking macros is essential, while others claim it’s obsessive. The problem? A lack of nuance.In this episode, I dive into why understanding nuance is the key to making confident, informed decisions about your health and fitness. I’ll share how I didn’t even know the meaning of "nuance" until a few years ago

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00:27:24

What Would Life Be Like Without the Scale?

The Sustainably Healthy Podcast ·

2025/01/27

In this episode, we dive into why the scale shouldn’t be your only measure of success. Frustrated by daily fluctuations or an unexpected weight increase? You’re not alone—but the scale tells just one tiny part of your story. We’ll explore the factors that impact weight, like water retention, hormones, and muscle growth, and share why focusing on non-scale victories is the key to sustainable progress. Imagine a life without the scale—how would you measure your success? Tune in to reframe your

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00:34:59

Finding Your Norm: Making Healthy Habits Your Default...

The Sustainably Healthy Podcast ·

2025/01/20

In this episode, we’re diving into the concept of finding your “norm” or default mode—a sustainable way of living where healthy habits are no longer something you turn on and off, but a natural part of your daily routine. I’ll walk you through how to make the Sustainable Seven Habits—protein, hydration, quality sleep, daily movement, limiting alcohol, self-development, and connection—your foundation for success, no matter what life throws your way.We’ll explore why having a strong default mode is

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00:43:04

What Supplements Should You Start With?

The Sustainably Healthy Podcast ·

2025/01/13

This week Knica answers one of the most common questions she gets at the beginning of the year... "What supplements should I get?" She keeps it real in this episode and shares all of the supplements she takes along with what could benefit you! If you haven't joined our 4 week challenge you can register before January 17th HERE Follow Knica on Instagram Join the Sustainably Healthy Facebook Community

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00:44:31

Using ChatGPT for Your Fitness Goals & Challenge Details

The Sustainably Healthy Podcast ·

2025/01/06

This week Knica shares tips on how to use ChatGPT as a tool help you succeed in 2025. She also covers details about her and Brooke's upcoming Fresh Start Fat Loss Challenge! Register HERE Follow Knica on Instagram Follow Brooke on Instagram Join the Sustainably Healthy Facebook Community

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00:49:12

What a "Good" Coach Wants You to Know

The Sustainably Healthy Podcast ·

2024/12/30

Today Knica shares a few things she (and any other empathetic and honest coach) wants you to know. If you're interested in working with me this year, apply for 1:1 Coaching HERE Join us in the Sustainably Healthy Facebook Community for motivation, recipes, & tips

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00:27:41

Self-Control Hack

The Sustainably Healthy Podcast ·

2024/12/24

This week we talk about the reason you lack self-control and how to make it easier to follow through with your goals! Join the Fresh Start Fat Loss Challenge Waitlist HERE

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00:24:50

I Fell Off

The Sustainably Healthy Podcast ·

2024/12/16

This week Knica shares her struggles and what she is doing to pull herself out of this funk. The winter blues are real. Join us in the Sustainably Healthy Facebook Community Follow Knica on Instagram Email: knicalee@sustainablyhealthy.online

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00:42:00

Protein Hierarchy

The Sustainably Healthy Podcast ·

2024/11/18

This week, we dive into the importance of protein and what is most important when it comes to nutrition and what and when to eat! Join the Sustainably Healthy Facebook Community Apply for 1:1 coaching Follow me on Instagram

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00:30:20

Do It Scared

The Sustainably Healthy Podcast ·

2024/11/11

This week, we go over why doing things that scare us makes us so much stronger. Instead of identifying as someone who is anxious, start identifying as someone who is courageous!

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00:47:58

Q&A: Supplementation, Macro Adjustments, & more...

The Sustainably Healthy Podcast ·

2024/11/04

In this episode, Knica is answering the most recent nutrition questions she's gotten lately! Tune in to learn all about when and who can benefit from specific supplementation like protein powders and electrolytes, meal timing and if you should eat past a specific time, and why I suggest working with a coach if you need macro adjustments. Join the Sustainably Healthy Facebook Community to get your questions answered Learn more about my 1:1 Coaching program

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00:47:27

Strength Training for Women: Why It’s Essential

The Sustainably Healthy Podcast ·

2024/10/21

n this episode, we’re diving into why lifting weights is a game-changer for women’s health. From boosting metabolism and improving body composition to balancing hormones and increasing confidence, strength training offers a host of benefits. I’ll also bust common myths, explain why it’s especially crucial as we age, and share tips on how to get started – without the all-or-nothing mentality. Whether you’re new to lifting or looking to take your training to the next level, this episode will empower

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00:41:43

How to Enjoy the Holidays Without Gaining Weight:...

The Sustainably Healthy Podcast ·

2024/10/14

This week Knica shares her tips on how to stay on track this holiday season and announced her upcoming free 3 day mini challenge! Register for the Challenge HERE Join the Sustainably Healthy Facebook Community Connect with me on Instagram

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00:37:30

The Magic is in the Middle

The Sustainably Healthy Podcast ·

2024/10/07

In this episode, we’re exploring why the real magic happens in the middle — in finding balance between the extremes of all or nothing. When it comes to health, fitness, and nutrition, sustainable progress isn’t about being perfect or going to the extremes; it’s about embracing a middle ground that works for you long-term. We’ll dive into why balance is key in nutrition, exercise, and mindset, and how focusing on small, consistent habits can keep you moving forward without burnout or frustration

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00:39:32

Why NOW is the Perfect Time to Start

The Sustainably Healthy Podcast ·

2024/09/30

This week, Knica shares why the last 3 months of the year is the perfect time to start your health and fitness journey. Most people put off their health until after the holidays. Tune in to this episode to learn how to get ahead on your New Years Resolution!

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00:43:39

Mentally and Physically Healthy with Rose Grande

The Sustainably Healthy Podcast ·

2024/09/23

You're not gonna want to miss out on this week's episode where Knica brings on a guest client who just graduated from 1:1 nutrition coaching and shares her experience with initially joining to lose weight but leaving the program with so much more. More information on 1:1 coaching with Knica Lee Sustainably Healthy Facebook Community

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