In the latest episode of the Healthy Living Doesn’t Have to SUCK podcast, Melyssa wraps up Lifestyle Medicine Week 2025 with an in-depth discussion on sustainable behavior changes with Dr. Erica Jowett Hirst, a clinical behavior analyst and expert in behavioral psychology! The episode emphasizes the importance of aligning daily actions with core values and the role of community support in achieving health goals. Dr. Erica shares insights on overcoming barriers to healthy living, practical strategies for behavior change, and the significance of maintaining motivation. Listeners are offered actionable advice for those seeking to improve their health through lifestyle changes!

ABOUT DR. ERICA JOWETT HIRST

Dr. Erica Jowett Hirst is a Licensed and Board Certified Behavior Analyst as well as a Certified Lifestyle Medicine Professional. In her clinical work, she specializes in behavior change related to all aspects of wellness, including both mental and physical health. Her therapeutic approach involves skills and strategies for better living.

Dr. Erica is also an Adjunct Professor at Rosalind Franklin University of Medicine and Science where she teaches courses in lifestyle medicine that focus on lifestyle factors that influence chronic disease such as obesity, hypertension, cardiovascular disease, and Type 2 diabetes.

CONNECT WITH DR. ERICA JOWETT HIRST

• Linkedin: https://www.linkedin.com/in/erica-jowett-hirst/
• Webpage: http://www.ericajowett.com
• Email: ejhirst@gocuris.com

CHECK OUT OUR LINKS!

• Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out our size inclusive virtual fitness studio, Move with Melyssa!
• Grab our FREE 25-minute audiobook Introduction sneak peek from the book!
• Join our FREE Change Maker Community here!
• Grab your copy of Melyssa’s book here!
• Follow us on Instagram:
• Email Melyssa at: info@melyssawithawhy.com
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

TIMESTAMPS

00:53 Final Day of Lifestyle Medicine Week

01:50 Guest Introduction: Dr. Erica

02:20 Understanding Behavior Change

02:54 Behavior Analysis and Autism

04:00 Applying Behavioral Science to Health

06:55 Lifestyle Medicine and Chronic Disease

09:11 The Importance of Values in Health

17:57 Strategies for Sustainable Change

22:25 Struggling with Cravings

22:44 Proactive Meal Preparation

23:16 Community and Social Support

26:13 Setting Realistic Goals

27:24 Building Momentum with Small Steps

29:20 Overcoming Barriers and Accountability

38:42 Sustainable Healthy Living

43:54 Conclusion and Resources

In this episode, Melyssa is joined by Simon Matthews, a seasoned expert in health and wellness coaching, to delve into the importance of social connection as a pivotal component of lifestyle medicine. Simon shares his unconventional journey from nearly becoming a radio broadcaster and airline pilot to establishing himself in the field of psychology and lifestyle medicine. The conversation highlights the multi-faceted nature of social connectedness, from interpersonal relationships to connections with nature, animals, and broader cultural and spiritual communities. They discuss practical strategies like 'social snacking'—simple, everyday interactions—that can help build and strengthen social ties. Emphasizing intentionality, Simon and Melissa explore how these small steps can lead to significant improvements in overall health and wellbeing, making healthy living an enjoyable and sustainable endeavor.

CONNECT WITH SIMON

• Linkedin: https://www.linkedin.com/in/simonmatthewsfaslm/
• Website: https://www.simonmatthewsconsulting.com
• Tiny Health Stories: https://www.tinyhealthstories.online/

CHECK OUT OUR LINKS!

• Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out our size inclusive virtual fitness studio, Move with Melyssa!
• Grab our FREE 25-minute audiobook Introduction sneak peek from the book!
• Join our FREE Change Maker Community here!
• Grab your copy of Melyssa’s book here!
• Follow us on Instagram:
• Email Melyssa at: info@melyssawithawhy.com
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

TIMESTAMPS

• 00:53 Introduction to Lifestyle Medicine Week Day 7
• 01:40 Special Guest: Simon Matthews on Social Connection
• 02:22 Simon's Journey to Lifestyle Medicine
• 04:16 The Importance of Behavioral Change
• 07:30 Exploring Systemic Connectedness
• 16:56 The Concept of Social Snacking
• 19:09 The Power of Social Snacking
• 20:31 Positive Psychology Interventions
• 21:49 Starting Small: Building Social Connections
• 26:40 Intentionality in Social Connections
• 28:41 Introversion vs. Extroversion in Social Connections
• 36:24 Combining Lifestyle Medicine Principles

**Sensitive Topic Disclaimer: Substance Use and Suicide**

In this episode of the podcast highlighting the pillar of Avoiding Risky Substances for Lifestyle Medicine Week Day 5, Melyssa shares her personal journey with alcohol, discussing how it has impacted her life and relationships. She emphasizes the importance of recognizing low-risk drinking guidelines, the benefits and drawbacks of alcohol, and how to practice mindfulness and non-judgment as steps to change through supportive resources.

RESOURCES

• Rethinking Drinking: https://rethinkingdrinking.niaaa.nih.gov/
• Smart Recovery: https://smartrecovery.org/
• Substance Abuse and Mental Health Services Administration (SAMHSA): https://www.samhsa.gov/
• CDC Alcohol Use: https://www.cdc.gov/alcohol

CHECK OUT OUR LINKS!

• Join the Change Maker Collective group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out our size inclusive virtual fitness studio, Move with Melyssa!
• Grab our FREE 25-minute audiobook Introduction sneak peek from the book!
• Join our FREE Change Maker Community here!
• Grab your copy of Melyssa’s book here!
• Follow us on Instagram:
• Email Melyssa at: info@melyssawithawhy.com
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

TIMESTAMPS

• 00:00 Introduction to Season Three
• 00:54 Sensitive Topic Disclaimer
• 01:32 Personal Story: Struggles with Alcohol
• 10:16 Understanding Low-Risk Drinking
• 18:07 Empower Yourself: Reflecting on Alcohol Use
• 22:34 Engage: Taking Steps Towards Change
• 26:52 Conclusion and Resources

Welcome to Season 3 of the 'Healthy Living Doesn't Have to Suck' podcast! Host Melyssa, a double board-certified lifestyle medicine coach, dives deep into sleep health with Kristina, a certified sleep coach and nurse practitioner. Join us for day four of Lifestyle Medicine Week 2025 as we explore the critical role of sleep in our overall well-being. Kristina shares her journey, practical tips for better sleep, and the profound health impacts of sufficient rest. Tune in for an insightful discussion on how to make sleep a foundational pillar of your health. Don't miss out on these expert strategies to sleep better and live healthier!01:46 The Importance of Sleep Health02:22 Kristina's Journey and Sleep Coaching04:17 Sleep Tips and Strategies08:04 The Science Behind Sleep12:01 Creating a Sleep-Friendly Environment14:28 Sleep Hygiene and Routine22:35 Common Sleep Disorders and Red Flags22:45 Recognizing Sleep Apnea and Seeking Help23:25 Sleep Study Experiences and Gadgets24:03 Red Flags and Sleep Patterns26:04 Anxiety, Depression, and Sleep30:57 Resources for Better Sleep34:19 Personal Journey and Professional Work39:31 Healthy Living and Sleep

In this episode of the Healthy Living Doesn't Have to SUCK podcast, host Melyssa welcomes fitness expert Mike Stack. Mike, an exercise physiologist and president of the Physical Activity Alliance, discusses the importance of integrating movement into daily life to enhance overall health and well-being. He differentiates between physical activity and exercise, emphasizing that all forms of movement count towards health. Mike also addresses common myths about strength training and highlights its critical role in improving functional capacity, especially as we age. This episode is part of the Lifestyle Medicine Week series and aims to inspire listeners to find enjoyable and meaningful ways to incorporate physical activity into their lives!

CONNECT WITH MIKE

• Linkedin: ⁠https://www.linkedin.com/in/michael-stack-b74a5319/
• Website: https://www.wellnessparadoxpod.com/
• Website: Applied Fitness Solutions - https://4afsfit.com/

• The Joy Choice by Michelle Segar: https://michellesegar.com/the-joy-choice/

CHECK OUT OUR LINKS!

• Check out our upcoming group coaching sessions of the ⁠Full Plate Living program⁠!
• Join our ⁠Change Maker Collective⁠ group coaching community to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out our size inclusive virtual fitness studio, ⁠Move with Melyssa⁠!
• Grab our FREE ⁠25-minute audiobook Introduction⁠ sneak peek from the book!
• Join our FREE ⁠Change Maker Community here⁠!
• Grab your copy of ⁠Melyssa’s book here⁠!
• Follow us on Instagram:
• Email Melyssa at: ⁠info@melyssawithawhy.com⁠
• Visit our website: ⁠https://www.healthylivingdoesnthavetosuck.com/

TIMESTAMPS

• 00:00 Welcome to Season Three!
• 01:29 Introducing Our Guest: Mike Stack
• 02:06 Mike's Journey in Fitness and Medicine
• 04:28 The Power of Movement
• 06:31 Distinguishing Physical Activity from Exercise
• 13:13 Strategies to Get Moving
• 16:40 Finding Joy in Movement
• 19:25 Replacing Social Media with Movement
• 19:37 Finding Enjoyable Activities
• 20:58 Strength Training Benefits
• 21:22 Guidelines for Strength Training
• 25:25 Strength vs. Power
• 29:04 Resources for Getting Started
• 30:35 Evidence-Based Fitness Guidance
• 34:13 Connecting Healthy Living to Values
• 38:10 Conclusion and Final Thoughts

In the latest episode of the podcast, Melyssa welcomes Amy Hanus from the Ardmore Institute of Health and creator of the Full Plate Living Program. They discuss the importance of adding whole, unprocessed fiber foods to your diet and how these small changes can lead to sustainable, long-term health benefits. Amy shares her personal journey and insights on overcoming diet culture, the significance of self-care, and how celebrating small wins can transform your healthy living journey. Tune in to learn practical strategies for navigating nutritional noise and societal pressures, and discover the impactful resources offered by Full Plate Living!

• 00:00 Welcome to Season Three!
• 00:53 Day Two of Lifestyle Medicine Week 2025
• 01:33 Introducing Amy from the Ardmore Institute of Health
• 01:58 Amy's Background and Full Plate Living
• 04:10 The Philosophy of Full Plate Living
• 09:54 Empowering Healthy Lifestyle Changes
• 12:24 Strategies for Positive Change
• 12:46 Celebrating Small Wins
• 13:19 Overcoming Negative Self-Talk
• 13:48 Perfectionism and Progress
• 14:20 Full Plate Living Program
• 16:11 Engaging in Healthy Changes
• 18:13 Community Support and Group Programs
• 19:47 Incorporating Lifestyle Medicine
• 20:41 Navigating Social Challenges
• 22:03 Personal Health Journeys
• 24:38 Resources and Final Thoughts

CONNECT WITH AMY

• Linkedin: https://www.linkedin.com/in/amy-hanus/
• Website: http://fullplateliving.org
• Website: https://www.ardmoreinstituteofhealth.org/
• Full Plate Living YouTube Channel: https://www.youtube.com/@FullPlateLiving

CHECK OUT OUR LINKS!

• Check out our upcoming group coaching sessions of the Full Plate Living program!
• Join our Change Maker Collective group coaching community to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals!
• Check out our size inclusive virtual fitness studio, Move with Melyssa!
• Grab our FREE 25-minute audiobook Introduction sneak peek from the book!
• Join our FREE Change Maker Community here!
• Grab your copy of Melyssa’s book here!
• Follow us on Instagram:
• Email Melyssa at: info@melyssawithawhy.com
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

In this episode, host Melissa welcomes Dr. Jonathan Bonnet to kick off Lifestyle Medicine Week, hosted by the American College of Lifestyle Medicine. Dr. Bonnet, a board-certified family, sports, obesity, and lifestyle medicine physician, provides an in-depth overview of lifestyle medicine, its six pillars, and its impact on health and well-being. The discussion covers practical insights and strategies for implementing lifestyle changes, overcoming challenges, and the importance of maintaining a sustainable approach to health. Listeners are introduced to the core elements of lifestyle medicine and the significance of integrating healthy habits into daily routines. Dr. Bonnet also shares resources and tools for those starting their lifestyle medicine journey and emphasizes the benefits of focusing on long-term health rather than short-term fixes.

• 00:00 Introduction to Lifestyle Medicine Week
• 00:39 Meet Dr. Jon Bonnet: A Lifestyle Medicine Pioneer
• 02:50 Dr. Bonnet's Journey into Lifestyle Medicine
• 05:20 Understanding Lifestyle Medicine
• 09:54 Empowering Lifestyle Changes
• 15:24 Resources and Support for Lifestyle Changes
• 20:18 The Benefits of Healthy Living
• 26:16 Final Thoughts and Encouragement