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PODCAST

Kore Kast

Kore Kast is a Podcast dedicated to integrating health and wellness with an emphasis on Pilates and Functional Fitness. This weekly Podcast is hosted by Kris Harris, a Certified Pilates Instructor and Personal Trainer. Please subscribe and follow our journey...

health & fitness fitness

All Episodes

16:14

Mind Over Macros: Fuel Your Body, Train Your Mind

Kore Kast ·

2025/11/04

We dig into the psychology of sustainable eating and show how awareness, systems, and self-compassion outperform willpower and rigid rules. Through client stories and practical tools, we outline simple steps to build habits that last and make peace with food. • shifting from outcomes to systems and awareness • the plate pause, halfway check-in, and satisfaction scale • the food mood detective and the three-bite rule • habit stacking, environment design, and defaults • HALT for emotional eati...

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18:52

Know Your Numbers: The Data Behind a Healthier You

Kore Kast ·

2025/10/28

We break down the five health numbers that forecast cardiovascular and metabolic risk and turn them into a simple plan you can act on today. Clear targets, practical measurement tips, and small habits help you lower risk and feel better fast. • why blood pressure thresholds matter and how to measure right • LDL, HDL, triglycerides and the power of ratios • diet swaps and exercise that shift lipid panels • fasting glucose versus A1C and what each reveals • quick wins to improve insulin sensit...

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15:57

Rewire Your Reality: How the Mind Unlocks Your Body's...

Kore Kast ·

2025/10/21

We explore how neuroplasticity and visualization drive measurable changes in strength, coordination, recovery, and identity. Practical routines, real-world case studies, and sleep-optimized strategies help reframe limits and turn mental practice into physical progress. • defining neuroplasticity and the mind-body link • visualization pillars: detail, repetition, emotion • athlete and rehab evidence for mental practice • four-step method to rewrite limiting beliefs • meditation and mindfulnes...

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16:01

Pilates as Therapy: Movement that Heals

Kore Kast ·

2025/10/14

We explore how Pilates can be a therapeutic path for physical and emotional healing, grounded in breath, nervous system regulation, and mindful movement. Stories, science, and simple practices show how small, safe steps build strength, trust, and lasting change. • season five focus on core ideas across science, philosophy, and culture • why Pilates as therapy works for pain, anxiety, and trauma • neuroplasticity, interoception, and GABA’s role in calming • breath mechanics that shift fight-o...

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16:53

The Thrive Blueprint: 5 Pillars of Whole‑Body Wellness

Kore Kast ·

2025/10/07

We share the Thrive Blueprint—five connected pillars that make health simple, sustainable, and human. Practical tools, tiny habits, and flexible systems help you trade perfection for progress and build a life with more energy, calm, and connection. • the five pillars of wellness—nutrition, movement, sleep, stress, connection • 80-20 eating, hydration targets, kitchen setup • movement snacks, joyful training, beginner strength • sleep routines, light hygiene, environment design • breath work,...

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18:59

From Mat to Mountain: The Pilates-Hiking Connection

Kore Kast ·

2025/06/17

Ch Kris and Troy explore the powerful connection between Pilates and hiking, revealing how core strength, proper breathing, and flexibility on the mat translate to better performance on mountain trails. They share personal stories about their journeys with both practices while breaking down specific exercises and techniques that help prevent common hiking injuries. • Pilates develops crucial core strength that improves balance and posture on uneven terrain • Proper breathing techniques lik...

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11:41

The Natural Energy Fix: Adrenal Reset Essentials

Kore Kast ·

2025/06/10

Adrenal fatigue affects many of us through symptoms like chronic fatigue, brain fog, and irritability, often linked to the stress-filled demands of modern life. We explore the five essential strategies to reset your adrenal function and reclaim your natural energy. • Understanding adrenal glands: small organs that produce cortisol and other stress hormones • Common misconceptions about adrenal fatigue and why it's important to rule out other conditions • Nutrition strategies including leafy ...

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25:42

Micronutrient Myths: Separating Fact from Fiction

Kore Kast ·

2025/06/03

Micronutrients are essential vitamins and minerals our bodies need in small amounts for optimal function, yet they're surrounded by persistent myths that affect our health choices. We dive deep into the science behind these vital nutrients to separate fact from fiction and help you make smarter wellness decisions. • What micronutrients are and why they're essential for virtually every process in your body • Why "more is not better" when it comes to vitamins and minerals—megadosing can be har...

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27:43

Recharge Rituals: The Art and Science of Rest,...

Kore Kast ·

2025/05/27

Rest isn't a luxury but an essential component of peak performance, creativity, and overall well-being that comes in many forms beyond just sleep. We explore the science behind effective recovery and debunk common misconceptions about rest that might be sabotaging your productivity and health. • Our brains remain remarkably active during rest periods, processing experiences and making creative connections • During deep sleep, your brain literally washes itself through the glymphatic system, ...

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26:04

The 30-Minute Myth: How Much Exercise Do We Really Need

Kore Kast ·

2025/05/20

Exercise science has moved beyond the one-size-fits-all 30-minute workout rule, revealing that even brief, intense exercise sessions can provide substantial health benefits comparable to longer workouts. Quality, intensity, and consistency are far more important than arbitrary time benchmarks, with research showing that just 11 minutes of daily activity can reduce mortality risk by 23%. • Origin of the 30-minute exercise recommendation dates back to 1995 CDC guidelines • Recent research show...

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26:58

Pilates for Post-Rehab Clients: Bridging the Gap...

Kore Kast ·

2025/05/13

Physical therapy often ends before patients are fully ready for regular exercise, creating a dangerous gap in the recovery process that Pilates is uniquely designed to bridge. We explore how Pilates serves as the perfect transition between rehabilitation and fitness by providing structured yet adaptable movement that respects healing while building strength and confidence. • The "rehabilitation cliff" occurs when patients suddenly lose professional guidance after completing prescribed PT ses...

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23:15

Defining Neuropilates: Movement That Rewires the Brain

Kore Kast ·

2025/05/06

Neuropilates represents a revolutionary fusion of cutting-edge neuroscience with classical Pilates methodology, creating a practice that deliberately engages neural networks while benefiting both body and brain. Every movement pattern is designed with specific neural outcomes in mind, activating particular brain regions and encouraging new neural connections to form. • Neuroplasticity allows your brain to reorganize itself throughout your lifetime, forming new neural connections in response ...

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25:35

Rooted in Wellness – How nature reconnects us to...

Kore Kast ·

2025/04/29

Nature is our original home, and our growing disconnection from it is affecting our health and happiness in profound ways. We evolved in relationship with the natural world, and the rapid shift to indoor, technology-dominated lifestyles is creating a "nature deficit disorder" with physical, mental, and spiritual consequences. • The average American spends 93% of life indoors while children today spend less than 7 minutes in unstructured outdoor play daily • Nature exposure measurably decreas...

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30:44

Hungry for the Truth? What Intermittent Fasting Is...

Kore Kast ·

2025/04/22

We explore intermittent fasting beyond the hype, examining this popular eating pattern that focuses on when you eat rather than what you eat. Historical context, scientific mechanisms, and evidence-based benefits reveal why this ancient practice is gaining modern attention. • Different intermittent fasting methods including 16:8, 5:2, eat-stop-eat, and alternate day fasting • How the body shifts from using glucose to burning fat during fasting periods • The process of autophagy - your body's...

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24:56

Recovering Strong: Cortisol, Exercise, and Healing...

Kore Kast ·

2025/04/15

Kris Harris kicks off season four of the Kore Kast with an episode tackling burnout recovery through the lens of cortisol regulation and strategic exercise. This episode explores why high-intensity workouts might worsen burnout while gentle movement can accelerate healing by rebalancing stress hormone patterns. • Burnout is a state of chronic stress recognized by the WHO with physical, mental, and emotional symptoms affecting 77% of professionals • Cortisol dysregulation is central to burnou...

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30:44

Muscle as Medicine: Strength Training to Manage...

Kore Kast ·

2025/04/08

Strength training offers a powerful solution to combat menopausal weight gain by addressing the fundamental metabolic and hormonal changes occurring during this life transition. Women can transform their menopausal experience by understanding these biological shifts and implementing targeted muscle-building strategies. • Menopause causes significant metabolic changes including decreased estrogen, redistribution of fat to the abdomen, and a reduction in resting metabolic rate • Muscle loss (s...

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28:03

The Aging Spine: How Pilates Keeps Your Back Strong...

Kore Kast ·

2025/04/01

The aging spine undergoes significant changes that impact mobility and quality of life, but with the right approach to movement and strength through Pilates, we can maintain a healthy, resilient spine well into our golden years. Kris Harris explains how Pilates creates a protective cylinder around your spine by targeting deep stabilizing muscles that conventional exercises miss, while providing precise alignment and controlled movements that respect the body's natural design. • Natural spina...

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21:15

The Guilt Free Guide to Boundaries: Protecting Your...

Kore Kast ·

2025/03/25

Healthy boundaries protect our mental wellbeing, yet many of us struggle with feeling guilty when setting them due to deep psychological conditioning and fear of rejection. • Boundaries are guidelines that teach people how to treat us with respect, not walls that keep others out • The guilt we feel when setting boundaries often stems from childhood messages about being "selfish" • Warning signs you need stronger boundaries include resentment, exhaustion, and feeling taken advantage of • Diff...

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17:23

The Trigger Shift: Reframing Emotional Responses

Kore Kast ·

2025/03/18

We explore the science of emotional triggers and how reframing these powerful psychological responses can transform our wellbeing and relationships. Triggers aren't character flaws but learned protective mechanisms that can be harnessed as valuable messengers about our unmet needs and deepest values. • Emotional triggers activate our brain's threat-response system, bypassing rational thinking • Unmanaged triggers impact our professional relationships, intimate connections, and personal growt...

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14:47

Sweet Freedom: Breaking the Sugar Habit

Kore Kast ·

2025/03/11

Breaking free from sugar addiction requires understanding its powerful grip on both brain and body. This exploration of sugar's hidden impact reveals practical strategies for reclaiming health without deprivation. • Sugar triggers dopamine release similar to addictive drugs, creating a cycle that demands increasing amounts for satisfaction • Manufacturers disguise sugar using over 60 different names on ingredient labels • The average American consumes 17 teaspoons of sugar daily, far exceedi...

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