Free Self Care
Activity Overview
Episode publication activity over the past year
Episodes
Why You Need to Stop Comparing to Others
16 Jul 2021
Contributed by Lukas
In this episode Eric talks about the trap of comparing ourselves to those who appear to “have it better” than us – whether it’s a good friend,...
Top Health Benefits of Yoga
22 Oct 2020
Contributed by Lukas
There are so many benefits of yoga for both the mind and body that everyone can benefit from. Yoga is definitely an exercise for all individuals, you ...
Simple Tricks to Boost Your Mood
16 Oct 2020
Contributed by Lukas
It happens to everyone every once and a while – you wake up just feeling off or not yourself. This doesn’t mean the rest of your day has to be doo...
Hacks to Make Exercise a Habit
05 May 2020
Contributed by Lukas
Exercise is one of the very best things you can do for yourself. It helps with mood, prevents cancer and disease, keeps you in shape – exercise lite...
Why You Should Practice Yoga
02 May 2020
Contributed by Lukas
Yoga is one of the best things you can do for both your mind and body and is beneficial for all men and women of all ages and backgrounds, it is never...
Sneaky Situations Derailing Your Diet
01 May 2020
Contributed by Lukas
You’ve been working out really hard and eating healthy, and you still feel like you aren’t making much progress, what gives? This is a very common...
7 Steps to New Positive Habits
24 Apr 2020
Contributed by Lukas
What better day than today to start making positive and lasting changes in our life. When we do something consistently, and without even really thinki...
How You Can Benefit From Side Projects
22 Apr 2020
Contributed by Lukas
Many of the great companies that we are familiar with began as side projects. Yep, they were started when their founders still had day jobs. This is n...
Finding The Best Workouts For Your Goals
25 Mar 2020
Contributed by Lukas
All forms of exercise are great for both your mind and body, but different workouts will give you different results. Some workouts will be great for w...
How to Better Deal with Change
16 Mar 2020
Contributed by Lukas
Change, well it’s inevitable in life. In fact, it’s one of the most constant things that we can count on happening in our day to day lives. Most p...
Simple Ways to Unplug from Your Phone
08 Feb 2020
Contributed by Lukas
How many times a day do you check your phone? How about how many times per hour? Probably way too many times right?! If just thinking about unplugging...
How to Sleep Better at Night
24 Dec 2019
Contributed by Lukas
In this episode Sarah-Kate helps you with your bedtime routine to get a better sleep at night. Sleep is so incredibly important for our mind and body,...
Avoid These Foods for Weight Loss
17 Dec 2019
Contributed by Lukas
In this episode Sarah-Kate talks about the foods that you'll want to avoid if you're looking to lose weight. We know it can be confusing when it comes...
Eating Healthy on a Budget
05 Dec 2019
Contributed by Lukas
In this episode Sarah-Kate (our resident health expert) discusses the cheapest and healthiest foods that you can find in the market to help you to put...
How to Prevent a Hangover
30 Nov 2019
Contributed by Lukas
I can imagine that just about everyone who has drank alcohol before has experienced a hangover at some point in time. Hangovers range in quality and s...
How to Prevent Constipation
14 Oct 2019
Contributed by Lukas
This is a very common question that I get from my patients as well as our online community and on Instagram. Constipation is incredibly common but it ...
How Coffee Can Help You Lose Weight
07 Oct 2019
Contributed by Lukas
Good news coffee lovers – coffee may help you to lose weight and help you to reach your fitness goals quicker! Listen to learn the top 5 ways coffee...
Why Breakfast Is Your Most Important Meal
23 Sep 2019
Contributed by Lukas
Is breakfast the most important meal of the day? This is one of the most common questions I’ve had in practice. And to answer simply, yes it is. Wha...
Surprising Foods That Make You Hungrier
20 Sep 2019
Contributed by Lukas
If you feel like you are always hungry and constantly needing to snack, it’s probably a good idea to take a look at what you are eating on a daily b...
Top Healthy Ways to Gain Weight
16 Sep 2019
Contributed by Lukas
Gaining weight is not as easy as it sounds, especially if you are someone who likes to eat healthy and loves to exercise. That being said, there are d...
How to Be a Great Communicator
13 Sep 2019
Contributed by Lukas
With all of the chatter going on in today’s world, it’s incredibly important for you to be able to stand out from the crowd and communicate effect...
Food and Drink Causing Your Heartburn
09 Sep 2019
Contributed by Lukas
Heartburn is when acid from the stomach shoots up into the esophagus, causing that burning like feeling down the throat – this is why heart bu...
How to Quiet Your Monkey Mind
06 Sep 2019
Contributed by Lukas
Do you constantly feel like you have a voice in your head (feeding you negative thoughts!)? Well the good news is that this doesn’t make you crazy, ...
Physical Symptoms of Depression You Need to Know
02 Sep 2019
Contributed by Lukas
Think depression is all in the head? Well, think again. Depression is much more than just feeling sad and it actually may manifest itself in many diff...
Healthy Habits That Aren't So Healthy
30 Aug 2019
Contributed by Lukas
The worst is when you are actively trying to be healthy and trying to incorporate healthy practices into your daily routine, only to find out that wha...
The Worst Vacation Habits Making You Gain Weight
26 Aug 2019
Contributed by Lukas
Taking a vacation is one of the very best things you can do for yourself because it’s a time to make happy memories and to reset and recharge. That ...
Saltiest Foods Making You Bloated and Heavy
23 Aug 2019
Contributed by Lukas
Do you ever consider how much sodium you are consuming? Most individuals need under 2,300 mg of sodium per day. This might sound like a lot, but it ac...
Our Favorite Healthy Travel Snacks
16 Aug 2019
Contributed by Lukas
Traveling can be fun, but it can also be unpredictable and it can be hard to stick to a healthy diet while traveling. The key is to have a plan, and t...
What You Should Know About the Keto Diet
12 Aug 2019
Contributed by Lukas
A ketogenic diet means that most of your calories are coming from fat, you are eating a moderate amount of protein, and keeping carbs low – around 5...
"Healthy" Drinks You Should Really Avoid
09 Aug 2019
Contributed by Lukas
It’s not easy sticking to a healthy diet, and what makes it even worse is when food and drink are marketed as healthy, only for you to find out that...
Simple Mindfulness Practices for Children
05 Aug 2019
Contributed by Lukas
Mindfulness has been shown to improve the quality of our adult lives in many ways, but children too can join in on the amazing benefits. Specifically,...
Let's Talk About Fruit
29 Jul 2019
Contributed by Lukas
Fruit has a ton of nutrients and vitamins, but it also contains a good amount of sugar. Too much sugar from any source is toxic to the body, and too m...
Dehydration Signs You Need to Know
26 Jul 2019
Contributed by Lukas
Dehydration is extremely common, it’s probably one of the most common conditions I see in practice. Identifying that you are indeed dehydrated can b...
The Supplements We Take Daily
19 Jul 2019
Contributed by Lukas
There are thousands of different supplements in the market today, and the efficacy is questionable for at least half of them. Let us start this first ...
Quick Ways to Boost Your Energy
15 Jul 2019
Contributed by Lukas
Having low energy is the worst! Feeling sluggish and fatigued can also make you feel depressed, down, and unproductive – not good! We all feel a lit...
How to Make Healthy Breakfast Choices
12 Jul 2019
Contributed by Lukas
Breakfast is the most important meal of the day because what you eat (or don’t eat) will play a huge part in how you feel the rest of the day. Yes, ...
Tips to Stay Healthy on Vacation
08 Jul 2019
Contributed by Lukas
Vacation can be incredibly beneficial for your health because it is a time to reset and relax, and to get away from stressors of everyday life. Howeve...
Thoughts on Living a Life of Purpose
03 Jul 2019
Contributed by Lukas
I think we can all admit that we often spend our days navigating busyness while on ‘autopilot’, jumping from task to task, not living life with a ...
Travel Hacks You Need to Know
28 Jun 2019
Contributed by Lukas
Travel is one of the best things you can do with your money because the experiences and the memories last a lifetime. Experiencing other cultures and ...
How to Bring Out Your Positive Emotions
26 Jun 2019
Contributed by Lukas
We all have positivity inside of us, it just takes cultivating certain daily approaches to life to bring it out. Our brains are wired to default to th...
Eat Healthy and Save Money on Vacation
24 Jun 2019
Contributed by Lukas
Experiences and memories last forever which is why vacation is one of the very best things you can spend your money on. That being said, vacation can ...
Quick Tips to Upgrade Your Life
19 Jun 2019
Contributed by Lukas
We’re always looking to improve and optimize our lives, so this episode give you 8 of our favorite quick tips to give you a boost! Give it a listen ...
How to Exercise on Vacation
17 Jun 2019
Contributed by Lukas
Travel is something that we all likely do at some point over the Summer (and throughout the year), and so you probably know that traveling can make it...
Key Factors for Weight Loss
14 Jun 2019
Contributed by Lukas
It seems like everyone is always trying to lose weight or at least trying to prevent fat gain. It is harder for women to regulate the amount of fat on...
Foods to Eat for Better Skin and Hair
10 Jun 2019
Contributed by Lukas
What you eat plays a key role in how you look, and fat is one of the most important building blocks for healthy skin and hair. The best fats are anti-...
How to Increase Your Focus
07 Jun 2019
Contributed by Lukas
We’ve all been there, you have a ton of work to do or you have a big presentation coming up and you just can’t get your mind to focus, it’s the ...
Common Traits of Elite Performers
05 Jun 2019
Contributed by Lukas
It’s always great to see the elite performers of the world reach their goals. Whether it’s an athlete finally winning the championship or an entre...
Benefits of a Diet "Cheat Day"
31 May 2019
Contributed by Lukas
In this episode Sarah-Kate talks about "cheat day", consuming more calories than you do on the other six days of the week. It’s when you can indulge...
Ways to Stay Positive When Life Gets Hard
29 May 2019
Contributed by Lukas
Sometimes life is hard. Whether it’s dealing with family issues, a tough work situation, or any other of life’s little challenges – we all face ...
You Can Lose Weight Overnight
27 May 2019
Contributed by Lukas
Want to lose some weight overnight? You definitely can! The catch is that it won’t be fat, but it will be extra water weight that you are holding on...
Best Supplements to Beat Insomnia
24 May 2019
Contributed by Lukas
Just about everyone has experienced a night or two of restless sleep, and so you know how awful it can be to be so tired yet unable to shut down and f...
How to Build Your Big Ideas
22 May 2019
Contributed by Lukas
In this episode Eric gives you his 5 steps to creating big ideas. Looking at the great creators in history like Steve Jobs, Elon Musk, and Thomas Edis...
How to Bring Mindfulness to Mealtime
20 May 2019
Contributed by Lukas
In this episode Sarah-Kate talks about the how to be more mindful of what you're eating and why that's important. Everyone knows that what you eat has...
Common Causes of Fatigue
17 May 2019
Contributed by Lukas
In this episode Sarah-Kate talks about common lifestyle factors that may be causing you to feel tired throughout the day. Everyone can feel fatigued f...
Why Sleep Must Be a Priority
13 May 2019
Contributed by Lukas
In this episode Sarah-Kate talks about why sleep is so important. Many individuals view sleep as a luxury and not a necessity, which could not be fart...
How to Bring Out Your Creativity
10 May 2019
Contributed by Lukas
In this episode Eric talks about the ways to enable your creative mind. Do you ever look at the world’s creative minds and think to yourself – “...
Common Health Myths Debunked
08 May 2019
Contributed by Lukas
In this episode Sarah-Kate talks about the greatest health myths that she still gets questions about in practice. There are so many health myths out t...
What's Causing Stress in Your Body
06 May 2019
Contributed by Lukas
In this episode Sarah-Kate discusses the different things that can cause stress without you even realizing it. Too much stress flowing your body can b...
How to Become a Morning Person
03 May 2019
Contributed by Lukas
In this episode Sarah-Kate gives you her top tips on how to start becoming a morning a person and get a head start on the day. We love the morning bec...
Eat These Brain Boosting Foods
29 Apr 2019
Contributed by Lukas
In this episode Sarah-Kate gives you her favorite foods to help boost your brain. Your brain is inarguably the most important part of your body, and k...
Tricks to Simplify Healthy Eating
26 Apr 2019
Contributed by Lukas
In this episode Sarah-Kate delivers her best tips to make eating healthy easier for you to start and continue doing. We all know that cooking healthy ...
Why Personality Types Matter
22 Apr 2019
Contributed by Lukas
In this episode Eric breaks down the two main personality types - and one in between. It's important to understand not only your own personality type,...
How to Maximize Calorie Burn
19 Apr 2019
Contributed by Lukas
In this episode Sarah-Kate focuses on how to burn more calories throughout your day. First of all, why do we want to burn calories? We want to burn ca...
The Power of Visualization
16 Apr 2019
Contributed by Lukas
In this episode Eric talks about how visualizing a successful outcome will actually help you achieve it. Science proves that our brains can hardly tel...
Top Foods with Medicinal Benefits
12 Apr 2019
Contributed by Lukas
In this episode Sarah-Kate gives you the best foods to deliver medicinal benefits to your body. Prevention is key when it comes to health, and food is...
Avoid These Toxic Personality Types
05 Apr 2019
Contributed by Lukas
In this episode Eric discusses the 5 personality types you need to avoid in order to keep on your positive path to happiness and success. Many pe...
Quick Tips for Natural Pain Relief
02 Apr 2019
Contributed by Lukas
In this episode Sarah-Kate talks about her powerful ways to manage, prevent, and even cure pain naturally without having to turn to pain medication or...
How to Turn Your Failures into Successes
29 Mar 2019
Contributed by Lukas
In this episode Eric talks about how to use your failures as stepping stones to reaching your own personal success. You’ve probably heard the story ...
How to Increase Your Emotional Intelligence
22 Mar 2019
Contributed by Lukas
In this episode Eric discusses "emotional intelligence" and how it helps us recognize, understand, and manage our emotions. People with a high emotion...
How to Keep Your Brain Young
19 Mar 2019
Contributed by Lukas
In this episode Sarah-Kate talks about 10 simple ways to keep your brain feeling young. Cognitive decline is one of the most feared aspects of aging. ...
Why Gratitude is a Superpower
14 Mar 2019
Contributed by Lukas
In this episode Eric brings up 7 reasons why taking the time to be grateful for the amazing things we DO have in our life, instead of thinking about w...
Why You Need Alone Time
11 Mar 2019
Contributed by Lukas
In this episode Eric discusses 6 benefits of spending time in solitude. Humans are social beings by nature, we crave the sense of belonging and intera...
How to Deal with Difficult People
08 Mar 2019
Contributed by Lukas
In this episode Eric gives advice on how best to deal with those difficult people. No matter how you cut it, at some point throughout your days on ear...
How to Control Your Ego
08 Mar 2019
Contributed by Lukas
In this episode Eric talks about the most common thing that gets in the way of reaching your personal success - the Ego. Your ego is responsible for s...