If you don't like dealing with bloat, hangovers, or stress around family - today's episode is for you.

In the last episode of the year, we're going over three things to remember when it comes to the holidays so you can feel as good as you can with less guilt.

We’re covering:
✔️ The holiday “rules” we put on ourselves, and why they usually backfire
✔️ A few surprising angles on alcohol, hangovers, and next-day regret
✔️ The lesser-known things that quietly make holiday bloat worse and how to avoid it with the "3 P's"
✔️ Why stress hits differently this time of year (and what actually helps)
✔️ One free nervous-system reset you can use anytime family dynamics get to be a lot

Plus, today's feelgood thing

Got a feelgood thing to submit?
📩 DM me on Instagram @itskyleb or email info@kylebuchanan.ca to be featured on the show.

Thank you for being part of this space, Happy Holidays!

If you are one to beat yourself up when you mess up, or think there’s no going back after you embarrass yourself, OR you are ruminating RIGHT now over something you did wrong, today’s episode is for you. . .

We're going over 5 perspective shifts when it comes to mistakes, so we can use them, and not let them use us and run us straight into the ground.

We’re Covering:
✔️ the two mindset options and which one leads to a happier life
✔️ What successful people actually have in common
✔️ why your biology relies on mistakes
✔️ Why we like other people more when they make mistakes… but somehow don’t extend that grace to ourselves
✔️ what to friggin do
✔️

Got a “feelgood thing” to submit?
📩 DM me on Instagram @itskyleb
or email info@kylebuchanan.ca
to be featured on the show.

Thank you for being part of this space

Learn the lesser-known daily habits that quietly strengthen your immune system when you need it most . . . .

The holidays are here, and we don't have the time to get sick. Beyond the usual advice you already know, today’s episode dives into the quieter, often-forgotten immune support habits that actually make a big difference.

From small daily tweaks, to surprising household considerations, to a gentle amino acid that may help you sleep more restoratively (and why that matters for immunity), this episode keeps things simple, practical, and doable.

We’re covering:
✔️ Subtle environmental shifts that strengthen your body’s first line of defence
✔️ A calming daily ritual that offers surprising immune benefits
✔️ Why circulation (of the air, not your steps) matters more than you think
✔️ One place in your home you touch constantly (and should probably clean)
✔️ A trusted winter remedy many families reach for at the first sign of feeling off
✔️ The amino acid that might help you wind down for a deeper sleep

Have a “feelgood thing” you want to share?

DM me on Instagram @itskyleb or email info@kylebuchanan.ca
to be featured on the show.

Thank you for being part of this space!

Today we’re breaking down one of the most misunderstood areas in nutrition: fats and oils. And we’re doing it with someone who has spent 40+ years researching them - Udo Erasmus, founder of Udo’s Choice and author of Fats That Heal, Fats That Kill and his new book Your Body Needs and Oil Change .

If you’ve ever felt overwhelmed by “seed oil toxicity,” omega-3 vs omega-6, or why your skin, mood, and energy respond so differently to different oils , this episode is for you.

We’re Covering:
✔️ Why damaged fats (not seed oils) are the real issue
✔️ How industrial processing harms oils long before they hit your pan
✔️ The massive omega-3 to omega-6 imbalance most of us unknowingly live with
✔️ Why cooking oils are often the biggest source of inflammation
✔️ Udo’s simple framework for choosing oils that actually support your health
✔️ How to use oils as food (not supplements) for better skin, mood, and energy

If you’re confused about what to cook with, what to avoid, or what actually matters, today’s episode is for you.

Why less can actually be more — and why your brain rarely lets you see it. . . .

Today we’re taking on a really interesting study that revealed how our brains like to solve problems, and why our brains can default to adding more instead of taking away.

If you feel guilty slowing down, or if your default is to add one more thing to “fix” something in your life, this little pep talk is for you.

We’re Covering:
✔️ What this addition bias (of sorts) is
✔️ The study (published in Nature) that shows we overlook subtraction
✔️ How this bias sneaks into your routines, relationships, calendar, and health habits
✔️ Why doing less can unlock clarity, creativity, and energy
✔️ How overthinking drains your cognitive resources
✔️ A practical reframe to help you remove instead of pile on

If you’ve been pushing, forcing, overthinking, or trying to out-work your overwhelm - today's episode is for you.

Got a “feelgood thing” to submit? DM me on Instagram @itskyleb or email info@kylebuchanan.ca to be featured on the show.

Thank you for being part of this space!

Four simple words to ground your body and calm your mind when anxiety hits . . .

When anxiety hits - it can feel like an out of body experience that takes you away from whatever it is you need to focus on.

So today - I'm sharing the four words I've been using (SSCC) that can help you pause the spiral, ground your nervous system, and remind yourself you’re okay.

We’re Covering:
✔️ Why anxiety feels so fast—and how to slow it down
✔️ The four-step SSCC method to calm your system in under a minute
✔️ How to reconnect with your body when your brain won’t stop racing
✔️ The science behind self-compassion and cortisol
✔️ My favourite sensory grounding tricks you can do anywhere
✔️ How a little kindness toward yourself can actually change your physiology

If anxiety’s been creeping in, this episode will give you a quick, practical tool to bring yourself back - no toxic positivity required.

Got a “feelgood thing” to submit?
DM me on Instagram @itskyleb or email info@kylebuchanan.ca to be featured on the show.

Thank you for being part of this space!

Confused in the supplement aisle? You’re not alone. Today, we’re breaking down what to take, when to take it, and how to make supplements work smarter for you

We're simplyfying formats, timing, and real-life use-cases behind vitamins, minerals, herbs, probiotics, and more…

We’re covering:
✔️ The best time to take vitamins (and why timing matters for B’s + Vitamin D)
✔️ Gummies vs capsules
✔️ Herbal tinctures vs dried herbs + timing
✔️ Homeopathic pellets — what they are + how to use them safely
✔️ Probiotic timing
✔️ Electrolytes for hydration

Have a “feelgood thing” you want to share?
DM me on Instagram @itskyleb or email info@kylebuchanan.ca to be featured on the show

Thank you for being part of this space!

We all know the special kind of crappery that hits after a bad night’s sleep. But what we don’t always realize in the moment is how much that tiredness can quietly shape the choices we make — from how we eat to how we think to how we handle our day.

So, in this episode we get into what actually happens after a bad nights sleep, but it's also designed so you can come back to it anytime you’ve had a rough night (or week) of sleep - because those are the days where we need reminders . . .

We’re Covering:
✔️ How sleep loss impacts your hunger hormones and cravings (and what to do about it)
✔️ Why your anxiety volume might feel louder and how to ground yourself
✔️ How tiredness can make everything feel more personal (and why it’s not actually about you)
✔️ Why your willpower and motivation take a hit after poor sleep — and how to work with it, not against it
✔️ The “feelgood thing” that can give you a much-needed boost on tired days

Got a “feelgood thing” to submit?
📩 DM me on Instagram @itskyleb
or email info@kylebuchanan.ca
to be featured on the show.

Thank you for being part of this space!