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When you think about your wellbeing, is it where you want to be?

If it is, high-five! ✋(wait … do people still do that?) Fist bump 👊 (no, too?)

If it’s not, join Mike and Helena this week on A Coach, A Nutritionist, and Expert Walk Into a Podcast this week as they set the stage to craft a wellbeing plan that actually works for YOU. We’re diving deep into six key pillars of wellbeing: Career, financial, physical, community, spiritual, and social.

Whether you're thriving or just surviving, this episode will help you rethink what wellbeing means for YOU.

In the Episode:
🎙️ Aspects of wellbeing: Career, financial, physical, community, spiritual, and social; what these are and why they matter
🎙️ Why these 6 indicators mean something different for everyone
🎙️ The inter-related, interconnected nature of the six aspects of wellbeing
🎙️ How to find YOUR unique balance and why your balance is so personal to you
🎙️ The hidden danger of the "more is better" mindset
🎙️ Why quality of experience in contributing to your wellbeing is often more important than quantity of experiences or interactions
🎙️ Why crushing it in one area might be depleting others
🎙️Mike and Helena’s connections to Top Golf … and what in the world those have to do with wellbeing

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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When you set a goal, how do you hold yourself accountable? ✅📋

This week, Mike and Helena dish their perspectives on accountability. They share goals they want to be held accountable for, how they’ve chosen to be held accountable, and who they’ve asked for help and support.

They offer specific examples of how to navigate various conversations to get the accountability support you need and, on the flip side, to be the right kind of accountability partner to someone else.

In this Episode:
🎙️Mike and Helena’s definition of Accountability; the key is to keep it simple
🎙️Accountability buddies (aka accountabilibuddies); choosing the right person to help you with a specific action/behavior/goal (matching personality/encouragement style with the action)
🎙️Check-ins with yourself and others; what’s working, what’s not and adapting as necessary
🎙️Tracking progress, whether through apps or something else; Helena likes HabitShare, because it’s easy, visual, customizable, and shareable with a friend (not an ad, just a fan)
🎙️The importance of effective communication
🎙Asking someone: How can I best support you?
🎙️Meeting somewhere where they’re at versus using the tools and methods of support that you prefer
🎙️Viewing someone through the lens of when we knew them last or when we formed our perspective about them compared to who they are as a person today
🎙️Helena’s hot take on expectations and disappointment

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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When was the last time you thought about WHY you’re choosing to make something your goal?

The motivation behind a goal can be more powerful than the tips and techniques to stay motivated to achieve a goal. Understanding your driving force, whether you want to call it a WHY, can help ensure your goals connect with a deeper drive and can be a powerful force in maintaining that motivation when the going gets tough … or as it often happens: boring.

In the is Episode
🎙️Mike and Helena share the clarity they got to help define their 2025 goals
🎙️Looking to the past to understand previous sources of joy, greater life satisfaction and wellbeing, successful approaches to habits and goals, and how those previous actions and behaviors may help you in the present
🎙️Take what works and leave what doesn’t; using the wisdom of past reflection and history to help us avoid from falling into the same harmful patterns of behavior, giving us the ability to course-correct faster
🎙️Helena’s love of how Past-Helena helps set up Present- and Future-Helena for success; the key to not living in the past but being ground in the present for the benefit of future-self
🎙️How our sense of identity impacts our personal lives, relationships, and businesses; the challenges this can hold especially for Founders and solopreneurs 🎙️Creating goals, making decisions and taking actions that aligned with your key values
🎙️Helena’s Radical (Optimistic) Realism approach, which has NOTHING to do with the political philosophy called “radical realism” (she used the term “radical realism” before knowing it had anything to do with political philosophy); here’s where you’ll find an article she wrote all about it
🎙️Excitement vs dread/fear for the goals you make
🎙️The value in a test-and-learn mindset

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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Did you make New Year’s resolutions? How are they going? Jan 10, this Friday, is called National Quitters Day because it’s the day—only 10 days into the New Year—when most people will have abandoned their resolutions.

Mike and Helena aren’t the biggest fans of New Year’s resolutions. If it works for you, amazing! Keep doing it. They’ve just found them to not be the most effective approach for themselves or their clients.

Instead, we like to think about goals and intentions. Today you’ll hear a candid conversation about Mike’s and Helena’s 2025 goals.

In this Episode:

🎙️Goals, at this point in the year, may still be works in progress … and that’s totally fine! The turning of the calendar is only as important as the weight you give it.
🎙️Helena and Mike’s individual goals around Intentionality and Boundaries; Helena’s desire to connect more with individuals in her life who really energize her
🎙️Leaving room for pivoting and adjusting; rigid goals, thoughts, emotions and behaviors don’t always serve us well
🎙️When discipline turns into rigidity, perfectionism, and a desire to exert control
🎙️The advantages of approaching goals on a quarterly basis or halves of the year instead of the entire year; where focus, prioritization and seasonality meet
🎙️Not falling into the growth-at-all-costs trap
🎙️Specificity of messaging, language, and customer profiles for business-building; releasing the fear of the “niche” and the FOMO that may prevent us from being more specific
🎙️Choosing to be proactive in balance with choosing to be open to opportunities and change
🎙️The point in being intentional is not about exercising control; it’s about being selective in where we choose to expend our energy, time, boundaries and effort
🎙️Not owning what we can’t control or other people’s decisions
🎙️Control vs influence
🎙️The role of consistency

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Send us a text

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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The holiday season can be exciting, fun, stressful, financially straining, filled with anxiety, sad, lonely, rich with expectations of perfection, and sometimes … all of the above within a few short moments.

Join Dr. Helena Fowler, DCN, Mike Krause and a panel of our amazing past Experts-in-residence, including Chelsea Totah, Nathan Hill, Jamie Watson, and Athanasia Medenas, as they reflect on the importance of self-care this time of year.

In the episode:
🎙️Each Expert shares their self-care go-tos
🎙️Practical, easily implementable things to try
🎙️The tenuous balance among traditions, being present at gatherings, and maintaining healthy boundaries
🎙️Expectation, perfectionism, nostalgia, anxiety, guilt, and nostalgia in the traditions we chose to maintain or let lapse, and the role they play in holiday stress; opting out as a means of self-care
🎙️The role of FOMO (fear of missing out)

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

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Holiday gatherings can be stressful—there’s no shortage of opinions and everyone is super-excited to share all of them. 😅😬🤐🤬

Nathan Hill and Leah Sullivan, NP join Mike Krause and Dr. Helena Fowler, DCN in a light-hearted yet insightful conversation around navigating conflicts at family, friend and office get-togethers.

You’ll walk away with practical tips to use at your next gathering or event.

In the Episode:
🎙️Embracing the season of gathering and interactions with grace and balance
🎙️Identifying and labeling sources of conflicts; the role of social media
🎙️Establishing healthy boundaries; understanding what you are willing to accept and not accept
🎙️Managing our states of stress; what’s going on in the body when these stressful things occur
🎙️Trade-offs of self-soothing with comfort foods and alcohol in the moment versus long-term affects on the body
🎙️Ways to divert the conversation
🎙️Finding the fun in observing and not engaging in the conflict
🎙️Conflict as self-fulfilling prophecies
🎙️Sometimes people just want to be heard; hearing an opinion without engaging in a debate
🎙️Remember, a lot of the time: It’s not about you, it’s about them … you don’t have to carry the weight of their opinion; maintaining a mindset of curiosity and practicing non-attachment
🎙️It’s absolutely okay to politely walk away from a conversation
🎙️Participation pressure; it’s okay to simply say “No, thank you” and maintain that boundary (even if it gets difficult)

Have you tried a Mastering Your BS activity? Have a topic you’d like us to discuss? Submit this form and let us know!

Follow us on Instagram @walkintoapodcast.

DISCLAIMER: This podcast is for informational and entertainment purposes only and is not intended as a substitute for the advice of a physician, psychotherapist, or other qualified medical professional. The views, thoughts, and opinions expressed in this podcast are the speaker’s own and may not be those of the hosts or CoNut Media LLC; we are not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. Listeners should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.