Episodes

Cheryl McColgan discusses the habit for day 10 in the Healthy Habits Challenge, a simple 3 breath reset. Breathwork is a great tool for stress relief and attention. Watch on YouTube: Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts! 21 Day Fat Loss Kickstart: Make Keto Easy, Take Die...

In this conversation, Cheryl McColgan discusses the significance of prioritizing protein intake in meals, particularly as one ages. She emphasizes the benefits of starting meals with protein to enhance satiety, meet nutritional needs, and support muscle health. Cheryl explains the concept of anabolic resistance and the importance of leucine in protein synthesis, providing practical advice on how to incorporate more protein into daily meals. The discussion highlights the challenges of meeting pro...

In this conversation, Cheryl McColgan emphasizes the importance of daily movement, particularly through walking outdoors. She discusses the health benefits of connecting with nature, the accessibility of walking as an exercise, and the significance of discipline over motivation in maintaining a consistent exercise routine. Cheryl encourages listeners to take a 15-minute walk as part of their healthy habits challenge, highlighting the positive effects on mood and energy levels. Takeaways Walkin...

In this conversation, Cheryl McColgan discusses the importance of reflecting and adjusting weekly habits to foster personal growth and discipline. She emphasizes that perfection is not necessary, and encourages listeners to integrate small habits into their daily lives. The conversation also highlights the significance of aligning habits with personal priorities and sharing wins and challenges with others for support. Takeaways You don’t have to be perfect; just keep trying. Reflecting on habi...

In this conversation, Cheryl McColgan discusses the importance of replacing unhealthy habits with healthier alternatives rather than restricting them completely. She emphasizes the ease of substitution in creating sustainable dietary changes and introduces the concept of mindfulness and tracking behaviors to facilitate change. The discussion is framed within the context of a 30-day healthy habits challenge, encouraging listeners to adopt small, manageable changes for long-term success. Takeaway...

In this conversation, Cheryl McColgan discusses the importance of developing a gratitude practice as a healthy habit. She emphasizes the challenges of recognizing positive aspects in life due to our brain’s natural tendency to focus on negatives. Cheryl shares personal anecdotes and practical tips for cultivating gratitude, including writing down daily appreciations and reflecting on small joys. She highlights the scientific benefits of gratitude for overall well-being, resilience, and stress ma...

In this conversation, Cheryl McColgan discusses the significance of establishing a wind down routine before bed to enhance sleep quality. She emphasizes the importance of calming activities, such as reading, warm baths, and reducing screen time, to prepare the body and mind for sleep. Cheryl also touches on the use of sleep supplements and tools to improve sleep, highlighting the critical role of good sleep in overall health and wellness. Takeaways Create a simple wind down cue before bed. Cal...

In this conversation, Cheryl McColgan emphasizes the significance of incorporating movement into daily life as part of a healthy habit challenge. She discusses the importance of discipline, consistency, and starting small with just 10 minutes of movement each day. Cheryl highlights the benefits of exercise for both physical and mental health, including its effectiveness in combating depression and anxiety. She encourages listeners to find ways to make movement a habit and to build up their hear...

For day two of the 30 day healthy habits challenge, Cheryl shares why hydration is so important and how to use this simple yet important habit to start your day. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. CONNECT WITH CHERYL Shop all my healthy lifestyle favorites, lots of discounts! 21 Day Fat Loss Kickstart: Make Keto Easy, Take Diet Breaks and Still Los...

In this conversation, Cheryl McColgan introduces the Healthy Habits Challenge, emphasizing the importance of choosing three focus areas for personal growth over the next 30 days. She discusses the significance of daily movement, consistency, and mindfulness in forming new habits. The challenge encourages participants to track their progress and integrate meaningful habits into their daily lives, ultimately aiming to reduce overwhelm and enhance motivation. Takeaways Choose three focus areas f...

In this episode, Cheryl McColgan introduces Healthy Habits Foundations, the free 30 Day Healthy Habits Challenge created for anyone who is tired of starting over. Instead of relying on motivation or chasing perfection, this program helps you build discipline through small daily actions that fit real life. Built around three pillars, movement, mindset, and consistency, the challenge takes just 5 to 15 minutes a day and includes a daily video or podcast, supportive emails, research links, journal...

In this episode of the Heal Nourish Grow podcast, Cheryl McColgan shares her holiday greetings and personal updates, discusses the importance of building habits for the new year, and introduces a 30-day habit challenge designed to help listeners create lasting changes in their lives. She also highlights resources for a healthier new year, including a Quit Sugar summit and the significance of understanding macros in nutrition. Cheryl emphasizes the importance of small steps and invites listeners...

In this episode, Cheryl McColgan discusses strategies for maintaining wellness during the holiday season. She emphasizes the importance of setting realistic intentions, managing weight, coping with stress, making mindful eating and drinking choices, and balancing social obligations with self-care. Cheryl provides practical tips for navigating holiday challenges, including travel and family dynamics, while encouraging listeners to be intentional and mindful throughout the season. You can find Ch...

In this episode of the Heal Nourish Grow podcast, host Cheryl McColgan speaks with holistic nutritionist Meg Gage about her personal journey with acne and how it led her to help others. Meg discusses the multifaceted nature of acne, emphasizing the importance of mindset, gut health, and customized skincare approaches. She shares insights on how stress and limiting beliefs can impact skin health and offers practical tips for listeners to start their healing journey. The conversation highlights th...

In this conversation, Cheryl McColgan shares her journey of preparing for a NPC Fit Model bodybuilding competition at the age of 52. This episode is in vlog format and best viewed on YouTube although it’s still being released as an audio podcast. She discusses her training regimen, nutritional strategies, and the mental challenges she faces throughout the process. Cheryl emphasizes the importance of protein intake, understanding ketosis, and the role of supplements in her routine. She also refl...

In this episode, Cheryl McColgan shares her personal journey in health and wellness, focusing on the importance of muscle mass, protein intake, and the development of consistent habits. She discusses her experience with weightlifting, the potential of competitive bodybuilding, and the role of coaching in achieving fitness goals. Cheryl also addresses the challenges of fat loss and the daily commitment required to maintain a healthy lifestyle, emphasizing that it’s never too late to start lifting...

In this episode, host Cheryl McColgan interviews mental health professional Celeste Rains-Turk. She specializes in helping individuals improve their relationship with food and body image. Celeste shares her personal journey of overcoming disordered eating and how it inspired her to help others. The conversation delves into the complexities of disordered eating, the impact of body positivity movements, and the importance of mindfulness in achieving a healthy relationship with food. Celeste empha...

In this episode of the Heal Nourish Grow podcast, Dr. Chris Rhodes, a nutrition scientist, discusses his journey into the fields of longevity and fasting. He explains the significance of autophagy and shares his personal experiences with fasting. Dr. Rhodes also introduces Mimio, a product designed to mimic the benefits of fasting at the molecular level, and discusses the clinical studies that support its efficacy. The conversation delves into the science behind Mimeo’s ingredients and their ro...

In this episode, Cheryl McColgan interviews Vitalijus, co-founder of Pulsetto, discussing the importance of sleep, stress resilience, and the role of the vagus nerve in health optimization. Vitalijus shares his personal journey into biohacking, including a 200-night sleep experiment that revealed key insights into improving sleep quality. The conversation delves into the science behind stress resilience, the vagus nerve’s function, and how devices like Pulsetto can aid in relaxation and recovery...

In this episode, Dr. Lloyd Glauberman shares his journey into psychology and hypnotherapy, discussing the importance of sleep, the obesity epidemic, and introduces the concept of lifestyle intelligence. He emphasizes the need for tailored approaches to behavior change and the innovative tools available for personal development, including his app that combines storytelling and hypnosis. Connect with Dr. Glauberman through his website and you can download his app on the Apple store with a free 30...

The Hume Body Pod is a body composition scale designed to track changes in body fat, lean mass, and metabolic health over time. In this episode of the Heal Nourish Grow podcast, we discuss how the device works, how accurate smart body composition scales are, and how the Hume Body Pod smart scale compares to methods like DEXA scans. I’ve been planning to do this Hume Health review for a while, but I wanted to wait until I’d used it for six months. During this time, I got three DEXA scans to comp...

In this episode of the Heal Nourish Grow podcast, Cheryl McColgan discusses how to stay on track with your 2025 goals, emphasizing the importance of consistency over motivation. She shares strategies for creating manageable goals, habit stacking, and balancing commitments to ensure success. Cheryl also highlights the significance of time management, mental tricks for habit formation and the value of rewarding progress. Personal reflections and life updates provide a relatable context for her in...

In this episode of the Heal Nourish Grow podcast, Cheryl interviews Kerry Mann, who shares his transformative journey of losing 100 pounds and overcoming severe health issues through dietary changes. Kerry discusses his struggles with depression, anxiety, and various health conditions, and how he discovered the ketogenic and later the carnivore diet, which significantly improved his mental and physical health. Kerry also shares his documentary that aims to highlight the healing power of a prop...

In this episode of the Heal Nourish Grow podcast, host Cheryl McColgan interviews Ian Anderson, founder of the Sunnyside app, which focuses on alcohol moderation and mindfulness. Ian shares his personal journey, including his family’s struggles with alcohol, and discusses the impact of the pandemic on drinking habits. The conversation highlights the importance of harm reduction and the shift in understanding alcohol use and recovery. Ian explains how Sunnyside works as a tool for individuals lo...