Be Well with Steph, The Podcast

103. Self Love Challenge Day 7: Embracing Your Individuality

19 Feb 2024

Contributed by Lukas

That’s bring everything together and reflect on how YOU as an individual can start applying these self-love ideas to your day to day life. 💖 ...

102. Self Love Challenge Day 6: Do Something That Sparks Joy!

18 Feb 2024

Contributed by Lukas

If you’ve needed permission to use your time simply for the sake of fun & joy… here ya go. 😘 Join the 7 Days of Self Love Challenge at h...

101. Self Love Challenge Day 5: Stop Comparing!

17 Feb 2024

Contributed by Lukas

Giving actual ways to stop focusing on what others have/do and start focusing on YOU! 💖 Join the 7 Days of Self Love Challenge at http://www.bew...

100. Self Love Challenge Day 4: Celebrate Your Wins!

16 Feb 2024

Contributed by Lukas

100th episode!? Omg how perfect… help me CELEBRATE this milestone by listening, sharing, leaving a review, sending a dm… THANK YOU for being here!...

99. Self Love Challenge Day 3: Nourish to Flourish, Baby!

15 Feb 2024

Contributed by Lukas

This is my FAVORITE topic, if you can’t tell!! I could go on and on… be sure to scroll back & look for more nutrition topics, if you’re into...

98. Self Love Challenge Day 2: Move Your Body from a Place of Love

14 Feb 2024

Contributed by Lukas

Time to get moving!! Join the 7 Days of Self Love Challenge at http://www.bewellwithsteph.com/selflovechallenge Tag me on instagram & let me s...

97. Self Love Challenge Day 1: Morning Affirmations

13 Feb 2024

Contributed by Lukas

How you talk to yourself matters. A whole lot. Let’s start working on that, shall we? Join the 7 Days of Self Love Challenge at http://www.bewell...

96. I’m back again & I’m being real + join self love challenge!

11 Feb 2024

Contributed by Lukas

Let’s try this again, shall we? Join the 7 Days of Self Love Challenge at http://www.bewellwithsteph.com/selflovechallenge Dm me on instagr...

95. Healing Your Relationship with Food Part 3: Embracing Self Compassion

16 Oct 2023

Contributed by Lukas

Hey, you - you're doing a good job. Let's be a little nicer to you, shall we?       This is the final part in a 3-part series where we journey toge...

94. Healing Your Relationship with Food Part 2: Ditching Restrictive Mindsets & Embracing Food Freedom

09 Oct 2023

Contributed by Lukas

This episode is unpacking ALL the things when it comes to diet culture flags to watch for, what "food freedom" is, how to start eating in a way that f...

93. Healing Your Relationship with Food, Part 1: Mindful Beginnings

02 Oct 2023

Contributed by Lukas

If you've been on the rollercoaster of restrictive diets, labeling certain foods as "bad," and internalizing harmful beliefs about certain eating habi...

92. How getting active can improve your mental health

18 Sep 2023

Contributed by Lukas

Life is busy and full of stressors and sometimes it's so easy to forget that we have the power to reduce that stress, just by moving our bodies more. ...

91. Everything Yoga! Interview with Studio Owner & Instructor Ashley Kney

05 Sep 2023

Contributed by Lukas

If you've ever thought about trying yoga but aren't sure it's for you, then you need to give this a listen! To kick off September, National Yoga Aware...

90. Achieving Your Health Goals, Part 3: Let’s Set SMART Goals!

28 Aug 2023

Contributed by Lukas

This is the final part to the series brought to you by my urge to uncover with you the patterns that have led many of my amazing clients, and myself, ...

89. Achieving Your Health Goals, Part 2: Find Your Support System

21 Aug 2023

Contributed by Lukas

This series continues to be brought to you by my urge to uncover with you the patterns that have led many of my amazing clients, and myself, to stumbl...

88. Achieving Your Health Goals, Part 1: Managing Your Expectations

14 Aug 2023

Contributed by Lukas

This series is brought to you by my urge to uncover with you the patterns that have led many of my amazing clients, and myself, to stumble on our heal...

87. What is a “Wellness Mindset” & How Can You Cultivate One?

07 Aug 2023

Contributed by Lukas

A wellness mindset is a way of thinking about your health and wellness that prioritizes caring for all parts of yourself - physical, mental, and emoti...

86. Fun New Wellness Habits to Try This Month!

01 Aug 2023

Contributed by Lukas

Fun new episode! Today we explore a variety of wellness habits designed to bring joy and rejuvenation to your daily routine. My hope is for you to lea...

85. Common Food Triggers & What to Do About Them

24 Jul 2023

Contributed by Lukas

If you've ever experienced digestive issues, skin problems, headaches, or other health problems after eating certain foods, you know how frustrating i...

84. Why should a woman invest in a health coach? + BONUS guided meditation!

17 Jul 2023

Contributed by Lukas

Do you ever feel frustrated, defeated, and maybe even a little bit lost when it comes to trying to make healthy changes stick? If you do, don't worry,...

83. I’M BACK - Where I’ve been, plus let’s talk about SOY myths/benefits

10 Jul 2023

Contributed by Lukas

Woo, does it feel good to be back in action! In this episode of Be Well With Steph, the Podcast (after I explain where I've been, and how I've been ...

82. Reflecting on SIX Years of Plant-Based Eating (Family Interview!)

26 Jun 2023

Contributed by Lukas

My family is celebrating SIX years of this plant-based lifestyle this week! I'm sharing the episode we recorded last year for our 5th anniversary - P...

81. Interview w/ Gabe Bult on Habit Building, Minimalism, & Living a Simpler Life

06 Mar 2023

Contributed by Lukas

I am PUMPED to have had the opportunity to interview Gabe Bult! Gabe is a Youtuber who offers subscribers awesome tips on minimalism and essentialism,...

80. 5 Steps to Start Eating From a Place of Self-Love

20 Feb 2023

Contributed by Lukas

I’m sharing today five steps you can start taking today to start eating from a place that is a little more loving toward yourself. They’re steps I...

79. It’s Time to Eat Well: The Nutrition Program We’ve Been Waiting For!

13 Feb 2023

Contributed by Lukas

Sharing with you today, with a big ol’ drum roll… EAT WELL WITH STEPH! 90 Days to Nourishment & Control of Your Nutrition {from a Place of Self-Lo...

78. My Mom’s Health Scare & What it Taught Us About Heart Health

06 Feb 2023

Contributed by Lukas

February is National Heart Health Month

77. What Your Restrictive Diet is Doing to Your Body & Soul

23 Jan 2023

Contributed by Lukas

Reduce portions, lower fat, cut carbs, eliminate sugar, control cravings, shorten eating window, skip snacks... Restrictive diet plans & cultural rule...

76. 20 ideas for things you can do TODAY to be healthier!

16 Jan 2023

Contributed by Lukas

Ok ok, I got a little carried away... but now this is like a master list of ideas that can really get your health journey rolling! Which will you try ...

75. What IS a ”Healthy Lifestyle,” Actually??

09 Jan 2023

Contributed by Lukas

It is really, really important to me that you listen to this episode as we begin a new year. There is sooo much media spam about what is healthy (or n...

74. What You Need to Know Before You Set Your 2023 Health Goals

03 Jan 2023

Contributed by Lukas

You may already have goals in mind, and that's super cool. You might not have any health goals for this year yet, or you might be kind of turned off b...

73. Being gentle with yourself through the Holidays, making memories, & shining your light

19 Dec 2022

Contributed by Lukas

Some seasons for me and versions of me have been about hustle... but my heart's not really into that this year. This holiday season I am choosing gent...

72. Self-Care During the Holidays

12 Dec 2022

Contributed by Lukas

December feels insane to me, every year. Schedules get wacky, responsibilities increase, and self-care often falls on the back burner.    I wanted t...

71. Simplicity in gift-giving

05 Dec 2022

Contributed by Lukas

Giving you couple episodes from last year that focus on maintaining your health & wellness around the holiday season

70. Mindset Moment: Forget “Work-Life Balance” & Learn to Juggle Instead

31 Oct 2022

Contributed by Lukas

You can’t do it all. At least, not all at the same time! But if you’re anything like me, you WANT to do it all, or at least want to do a lot of th...

69. Do you lack time or time management? How I’m making health a priority amidst the chaos...

24 Oct 2022

Contributed by Lukas

I made some big life changes this fall, and I want to let you in a little - here's what's going on, what's working, what's not, what's keeping me grou...

68. Interview Episode - Meet Tina & her 2 month plant-based anniversary!

10 Oct 2022

Contributed by Lukas

Today I am sitting with my friend & new vegan, Tina! Tina made the switch to being completely plant-based about 2 months ago, and I wanted to share wi...

67. Interview episode - Meet yoga instructor Alisa & my assistant!

26 Sep 2022

Contributed by Lukas

Super special episode today as I am interviewing my assistant, and fellow wellness advocate, Alisa!! She is a yoga and meditation teacher, lover of f...

66. Q & A Grab Bag - Beverages, Healthy Habits, & Whole 30

19 Sep 2022

Contributed by Lukas

Do you ever have that random health or nutrition question pop into your head, but know you'll send yourself down a rabbit hole if you try to google it...

65. INTERVIEW w/ Personal Trainer & Nutrition Coach Heather Anderson of ”Healthy with Hap”

05 Sep 2022

Contributed by Lukas

I could have talked with Heather for HOURS! Listen in as we chat about how people can get started on their personal wellness and nutrition journeys, t...

64. Super simple daily habits to start feeling more WELL

29 Aug 2022

Contributed by Lukas

If you've been wanting to make some healthy changes but aren't sure where to start, maybe one of these ideas is for you! (And it might surprise you - ...

63. Mindset Moment: Emotional Intelligence & moving through your feelings.

22 Aug 2022

Contributed by Lukas

Super short episode; super short message about how we learn to perceive, evaluate, and control our emotions in order to find more peace. It is normal ...

62. Nutrition Q & A - weight gain, timed eating, dairy, & more!

15 Aug 2022

Contributed by Lukas

Do you ever have that random health or nutrition question pop into your head, but know you'll send yourself down a rabbit hole if you try to google it...

61. Out-of-the-box ways a Wellness & Nutrition Coach can support your health!

08 Aug 2022

Contributed by Lukas

Working with a coach is not just meal plans & exercise goals... FAR from it! There are some surprising ways I've been able to support clients this yea...

60. 3 easy plant-based dinners to help your family get started

01 Aug 2022

Contributed by Lukas

Want to try eating more plant-based meals, but feel resistance coming from your partner or family? I have three dinner ideas for getting started!   L...

59. Mindset Shift: What will happen if you slow down for a few minutes?

25 Jul 2022

Contributed by Lukas

Super short episode; super short message about how slowing down moves me a head, and how taking the time to care for yourself is ALWAYS worth it.

58. Q & A Grab-Bag - low calorie drinks, easy lunch ideas, and diet culture beliefs

18 Jul 2022

Contributed by Lukas

Do you ever have that random health or nutrition question pop into your head, but know you'll send yourself down a rabbit hole if you try to google it...

57. Arielle’s Client Transformation

11 Jul 2022

Contributed by Lukas

I am so excited to share this journey with you from one of my clients, Arielle! Over the past year, she's had a truly inspirational transformation. ...

56. Plant-Based Family Group Chat - Come on inside!

27 Jun 2022

Contributed by Lukas

Welcome back for Part 4 of my Plant-based Family Interview Series, where all four of us are chatting about allll the things, from favorite foods, to ...

55. Plant-Based Family Interviews, Part 3 - Meet my Dad!

20 Jun 2022

Contributed by Lukas

Hey everybody, & welcome back for Part 3 of my Plant-based Family Interview Series! You've met my mom & my sister, now it's time to meet my Dad!  ...

54. Plant-Based Family Interviews, Part 2 - Meet my sister, Sara!

13 Jun 2022

Contributed by Lukas

Welcome back for Part 2 of my Plant-based Family Interview Series! We had the pleasure of chatting with my mom last week, & this week we are hangin' w...

53. Plant-Based Family Interviews, Part 1 - Meet my mom!

06 Jun 2022

Contributed by Lukas

I hope everybody is having a great time as we kick off summer here, and I hope that you are as excited as I am for this series of interviews I have fo...

52. Fresh Fruit & Vegetable Month - 10 tips for eating more!

30 May 2022

Contributed by Lukas

June is National Fresh Fruits & Veggies Month! I would be remiss if I didn't take this opportunity to share with you a little bit about why these are ...

51. Here we go, Summer!

23 May 2022

Contributed by Lukas

Summer is undoubtedly my FAVORITE season.. Especially here in Western NY, summer is the time our community really comes to life! There's so much mo...

50. A few of my favorite things - Grocery stores, snacks, products, & more!

16 May 2022

Contributed by Lukas

It's been a year of podcasting over here, which feels kinda awesome! I wanted to do a fun episode to celebrate, and I also know there are many new lis...

49. The Greatest Hits From One Year of Wellness & Nutrition Podcasting!

08 May 2022

Contributed by Lukas

Time flies when you're having fun! And we had some fun putting together a special episode for you, highlighting some of our favorite podcast moments f...

48. 6 Questions to Ask Yourself if Nighttime Snacking Feels Out of Control

25 Apr 2022

Contributed by Lukas

Do you ever hit Netflix O'Clock & suddenly you're overwhelmed by the desire to eat the contents of your refrigerator and pantry? Then this episode is ...

47. Creating a Morning Ritual for a More Centered Day

15 Apr 2022

Contributed by Lukas

I'm not too sure about you guys, but, when I wake up in the morning I'm not exactly dying to do things that are hard. Like, the minute I roll out of...

46. The time I DIDN’T drown in lake erie & 3 lessons from a triathlon

11 Apr 2022

Contributed by Lukas

This episode of Be Well With Steph, the Podcast is dedicated to "the kid in the kayak".... at least that's what I've always called him because I nev...

45. Meditation - 8 minutes of peace

04 Apr 2022

Contributed by Lukas

This week, I've been so busy with lots going on at Wellness in the Village! All wonderful things, we had our Spring Open House this weekend, and sta...

44. What does it mean to live a Wellness Lifestyle?

28 Mar 2022

Contributed by Lukas

I’ve been using the phrase “Wellness Lifestyle” a lot - to me that phrase is exactly what it sounds like… the lifestyle habits and daily routi...

43. There is no wagon to fall off of; you are not on the Oregon Trail.

21 Mar 2022

Contributed by Lukas

I'm pretty sure that if I had a dollar for every time a woman told me she had fallen off the wagon, I could buy myself… well, probably a wagon! I'm...

42. 4 Tips to Begin Improving Your Nutrition TODAY!

14 Mar 2022

Contributed by Lukas

Let's continue National Nutrition Month with a few tips on how you can intentionally work on nourishing yourself, and make nourishing meals a little e...

41. What it Really Means to ”Listen to Your Body” to Develop Food Freedom

07 Mar 2022

Contributed by Lukas

Happy National Nutrition Month!  This month, we have been exploring not just the topic of nutrition, but especially the idea of "Food Freedom" and ho...

40. It’s time to let go of diet programs & create a healthy relationship with food.

28 Feb 2022

Contributed by Lukas

I need to make sure you know: You have never failed at any diets or programs. Diet programs have failed to care for YOU. 🤍 Let's talk about why th...

39. YOU can be the one who breaks the cycle.

21 Feb 2022

Contributed by Lukas

Just because you’ve always done it that way doesn't mean you have to keeping doing it. Just because your family did things a certain way doesn't mea...

38. Self-Love is Wellness + my new coaching package is here!!

14 Feb 2022

Contributed by Lukas

Yesterday wrapped up the 7 Days of Self-Love Challenge with National Self-Love Day. This past week brought me so much joy! A big thanks to all the par...

37. Taking Care of Your Health Is Not Rocket Science!

04 Feb 2022

Contributed by Lukas

I know that sometimes it FEELS super hard to make habit changes or to develop healthy habits... I really do! The thing is, it isn't as complicated as ...

36. Budget-Friendly Grocery Shopping Tips for Healthy Eating

31 Jan 2022

Contributed by Lukas

My mom & I have put our heads together to bring you our master list of healthy grocery shopping on a budget! One of the biggest roadblocks I hear abou...

35. Can we open up an honest conversation about weight loss?

21 Jan 2022

Contributed by Lukas

This is NOT an episode about weight loss advice, strategy, or encouragement. It IS about my own struggles with the idea that I had to maintain a certa...

34. How do we stay consistent with our health goals when we aren’t feeling motivated?

17 Jan 2022

Contributed by Lukas

THAT is the question, isn't it?? We too often wait for motivation in order to take action. This is about NOT doing that; it's about getting started be...

33. Call Your Shots! My Personal & Business Intentions for 2022

10 Jan 2022

Contributed by Lukas

It's a little scary to speak your intentions out into the world... but here they are... come onnnnn, 2022! I'm sharing how I am hoping to grow as a pe...

Special Holiday Message & Invitation!

29 Dec 2021

Contributed by Lukas

Just a brief message to wish you a Merry Christmas, share some thoughts on New Year's Resolutions, and invite you to next week's free workshop! I'm b...

32. Continuing to Care for Yourself During the Holidays

13 Dec 2021

Contributed by Lukas

December is an insane month - at least, it always feels like that to me! There's a lot of extra hustle and bustle around shopping, parties, family g...

31. Movement is About More Than Fitness: How Yoga is Changing Me, On & Off My Mat

06 Dec 2021

Contributed by Lukas

I used to think that yoga was about being flexible and holding poses... my gosh, how my understanding has changed. Yoga has helped to change who I am ...

30. Reverse Meal Planning to Save Money & Reduce Food Waste

29 Nov 2021

Contributed by Lukas

Some of my group coaching members were chatting about this topic and some wonderful points came up that may help you, too, when it comes to spending l...

29. Having an internal DEBATE about how to handle holiday eating? Use this strategy!

22 Nov 2021

Contributed by Lukas

This episode is for you if: holiday eating has you stressed out you keeping thinking about how you'll "stay on track" you eat differently from your fa...

28. Embrace Simplicity this Holiday Season through Sustainable, Meaningful Gifts

15 Nov 2021

Contributed by Lukas

Do you feel that impulse to shop as the holiday season approaches? I think it's time to start changing the idea that we need to spend a lot of money o...

27. Don‘t be fooled by ”healthy” marketing terms - Here‘s how to be a smart nutrition label reader!

08 Nov 2021

Contributed by Lukas

Low-calorie, low-carb, high-protein, plant-based, keto, gluten free... Food marketing is full of terms like this! What do these REALLY mean, though? S...

26. Do it scared; What my journey into entrepreneurship has taught me so far

01 Nov 2021

Contributed by Lukas

This is an episode about being scared and doing something anyway. It's about taking risks and learning as you go. It's about not waiting until you're ...

25. Is your mindset getting in the way of your ability to make healthy changes?

25 Oct 2021

Contributed by Lukas

Do you have an "all or nothing" mindset that's getting in the way of improving your health? Let me share some examples and see if anything sounds fami...

24. Simple Ways to Reduce Stress & Overwhelm w/ Shannon South, Stress Relief Expert

18 Oct 2021

Contributed by Lukas

Is stress interrupting your peace & joy? Does life sometimes get overwhelming, making you feel like NOT the best version of yourself? (Of course it do...

23. ”Break the Funk” - Finding Motivation & Energy

11 Oct 2021

Contributed by Lukas

"Finding motivation" can feel really difficult; I believe we don't find it, we CREATE it. This episode breaks down a series of small actions that I've...

22. Tips for Healthy Eating On the Go!

02 Oct 2021

Contributed by Lukas

You are so busy. We are all so, so busy! In this episode, I'm sharing a few thoughts on how to make healthy options throughout the week a little easie...

21. My Bedtime Routine for a Restful Night‘s Sleep!

27 Sep 2021

Contributed by Lukas

One of the things that makes the absolute biggest difference in the way I feel and function every day is the quality of my SLEEP! In this episode I'm ...

20. Snack Pairs: How to Give Yourself Lasting Energy While Munching!

20 Sep 2021

Contributed by Lukas

Fall is just about here, kids & teachers have returned to school, and schedules are getting busier! You might be finding that your long on-the-go day ...

19. The One Where We Chat with My SISTER!

30 Aug 2021

Contributed by Lukas

A talented singer-songwriter, champion of the Western New York music scene, program director for a non-profit, skilled sound engineer and my podcast e...

18. Foods I Never Knew About Before Being Vegan

16 Aug 2021

Contributed by Lukas

In learning to think outside the box about food & eat in new, creative, ways, my exposure to new foods grew SO much! Instead of feeling restricted or ...

17. Cravings Are Not About Willpower

09 Aug 2021

Contributed by Lukas

You are strong. And you are smart. You are capable of doing hard things; you are capable of doing anything you want to. I wholeheartedly believe that!...

16. I challenge you to a walk! (benefits of increasing daily movement)

02 Aug 2021

Contributed by Lukas

It’s time for you to get up and move your body! You don’t need an exercise program to get the benefits of movement - you just need to go for a wal...

15. Plant Protein, Part 2: Soy, Protein Powder, Collagen, & more!

26 Jul 2021

Contributed by Lukas

Oooo this is a fun one for me! **If you didn’t listen to Ep. 14: Plant Protein, Part 1, go back and start there first.** Today I’m continuing the ...

14. Plant Protein, Part 1

19 Jul 2021

Contributed by Lukas

One of the biggest questions I get (I'm sure you can guess) is, "How do you know you're getting enough protein on a plant-based diet?" Well, here's my...

13.Reasons You Might Be Overeating (and what to do about it!)

12 Jul 2021

Contributed by Lukas

This week's episode is a little different - I'm sharing audio from one of my favorite Instagram lives! Did you know I host a live "coffee chat" on Ins...

12. Summer Fun Ideas (that still support your wellness goals!)

05 Jul 2021

Contributed by Lukas

I’ve put together a list for you of summer fun ideas that get you moving, keep you inspired, and encourage healthy habits. Whether you’re looking ...

11. Simple Dishes for Summer Potlucks

28 Jun 2021

Contributed by Lukas

Happy Veganversary to meeeee! :) At the time this is dropping, I’m celebrating 4 years vegan! What a JOURNEY, folks. And what better time than now t...

10. What’s On My Grocery List? Tips for Healthy Eating On a Budget!

21 Jun 2021

Contributed by Lukas

Do you feel like it’s expensive to eat healthily? Then this is DEFINITELY the episode for you! I’ve been eating a (mostly) whole food, plant-based...

9. Guided Meditation for Mornings

15 Jun 2021

Contributed by Lukas

This episode is special. I’m sharing with you my own morning meditation, adapted from a variety of different versions that I’ve found inspirationa...

8. 10 Ways to Start Journaling When You Feel Like You Have Nothing to Say

07 Jun 2021

Contributed by Lukas

Journaling can be an incredible way to outline your goals, foster a positive mindset, learn to handle your emotions, sort out your thoughts, process d...

7. What "Balanced Meals" Means & How to Build them Quickly

31 May 2021

Contributed by Lukas

I often see people post and talk about eating “balanced meals” and I think we need to give a little clarity to that phrase. I’m sharing with you...

6. Our Habits Make Us Stronger - INTERVIEW with Becky Boland

24 May 2021

Contributed by Lukas

What happens when you connect two foodie nutrition coaches with passions for helping women find food freedom and build healthy habits?? THIS EPISODE! ...

5. 5 Morning Habits to Give You Control In Your Day

16 May 2021

Contributed by Lukas

No more waking up at the last possible moment and rushing out the door over here… I used to feel SO out of control in my mornings because I was not ...