5 Health Lies You’ve Been Told (And What to Do Instead)

Stop believing these health lies so you can start transforming your body

When it comes to wellness and weight loss, everyone and their mom has an opinion on what works. But too many of these theories and assumptions are actually health lies in disguise.

To help you navigate, start by avoiding these 5 health lies so you can stay focused, act smart, and work better.

5 health lies you've been told and what you should do instead to lose weight burn fat live healthy

Listen to the podcast version of this article here.

The 5 Health Lies

Lie #1: Diets work for everyone (most annoying health lie)

Why it’s a lie: 
  • The same foods & drinks affect people in different ways. We have different digestive systems, genetic make-ups, food intolerances, skin irritations, food & drink preferences, etc. I love the term Bio-Individuality for this.
  • Two people approach the same exact health plan in two totally different ways. That’s why I coined the term Personality Wellness. Learn more about how your specific personality impacts your health in this blog post and podcast episode.
What to do instead: 
  • Rather than forcing a diet, follow your body’s signals: which foods and drinks make you look puffy, feel bloated, suffer from indigestion, turn red, get sweaty? These are signals from your body that it doesn’t like what you just gave it!!
  • Also, pay attention to your health habits. Do you tend to graze all day? Eat out of emotion? Drink every weekend? Let the clock dictate your meals? These are all indicators of what method of eating could work best for your ultimate goals.

Lie #2: If it’s sold at a store it’s safe for consumption (scariest health lie)

erythritol dangers of sugar free health lies

Why it’s a lie: 
  • Food manufactures use ingredients to make us addicted to their snacks and treats. In his book Salt, Sugar, Fat: How the Foods Giants Hooked Us, Michael Moss explains that its the food designers’ goal to create a “bliss point” for us to feel an uncontrollable desire to consume more of the food.
  • The latest coverage on the sugar free substitute erythritol is the perfect example of how we trust stores to sell us food that won’t cause blood clots or heart attacks.
What to do instead: 
  • Make it easy on yourself: rather than go down the rabbit hole of anxiety wondering if what you’re eating will eventually kill you, only eat real whole foods with no questionable chemicals.
  • Read ingredients instead of calories. I’m telling you from experience that tracking whole foods instead of counting calories makes losing weight and staying healthy a heck of a lot easier.

Lie #3: You have to workout for an hour every day (so inefficient)

Why it’s a lie: 
  • Overexercise can lead to over-use of muscles & joints, and injury. A friend of who mine runs a gym with her chiropractor husband said the majority of their clients come in for help due to injuries from the 7 days a week high-intensity all out gyms they left.
  • You fill in the time instead of working at your maximum effort. Telling yourself you “have to workout for an hour” can cause you to take it easy on yourself because you have it in your head that you have to fill an entire hour or more.
What to do instead: 
  • Include days of shorter more intense exercises. Workouts like HIIT (high-intensity internal training) give you the best bang for your buck because you can burn a significant amount of calories in 30 minutes or less.
  • Rest 1-2 days per week. Your muscles recover and build when they’re not under stress. I had a strong run today because I rested yesterday. Listen to your body’s aches & pains. Don’t overdo it. Stretch and recover. And reap the rewards of your smart efforts.

Lie #4: Same serving size for everyone (easiest fix)

health lies that we should all consume the same serving size
Being that Andy is over a foot taller than me and has completely different health goals than I do, we shouldn’t be eating the same portion sizes.
Why it’s lie: 
  • I’m 5’1″. I should not be eating the same amount as my 6’3″ husband (see pic, he tall). Not only do we have different bio-individualities, we have different health goals based on our current sizes.
  • This goes for all sorts of serving sizes: Food containers like yogurt, restaurant portions, snack size bags, typical bowls & plates at home.
What to do instead: 
  • Listen to your body’s signals for when it’s FULL! If you’re feeling full & satisfied and you’re only halfway into your meal or yogurt container, save the rest for later!! You’re an adult now. You don’t have to maintain your membership to the clean your plate club.
  • Pay attention to how you feel/think/move/work when you overeat compared to eating just enough. If it’s not great, you ate too much. So scale it back to find portion sizes that best match YOUR unique needs.

Lie #5: It’s the what, not the why or how (deepest health lie)

Why it’s a lie: 
  • Health is not as easy as do this not that. You must consider WHY you’re eating in the first place. Is it true hunger? Or just because it’s noon. Or you just got home. Or you’re upset about work…?
  • You must also consider HOW you think & feel before, during, & after you eat/drink. You’re not a robot. A lot of emotions are tied to food & drinks. So pay attention to what those are so you can get to the bottom of what’s blocking you.
What to do instead: 
  • Don’t start health plans blind. Just because it’s under the BeachBody label doesn’t mean it’s right for you. Read up on the method, foods, trainers, etc. And look back at your personal history in attempting these plans. Why didn’t they work for you before? What’s going to make them work now?
  • Self-awareness is the key that unlocks your most externally vibrant, internally motivated, longest-living self. The more you know about your self in health, the more likely you are to succeed in becoming your Ideal Health Self.

Did you believe these health lies?

I sure did. So I want to know which lies did the most damage for you? Either DM or comment on Twitter, Instagram, Facebook, or LinkedIn, or reply directly to me in the Self Health Weekly Newsletter.

Either way, let’s crush these lies and create our truths so we can get lean, feel lit, and have a small part in saving the world.

Whenever you’re ready, here are 2 ways I can help you:

1. COURSE: If you’re looking for health help at your own pace, I’d recommend starting with an affordable course:

→ Eating Habits Mastery: The 6-week, at-your-pace program to help you Confidently & consistently transform your eating habits so you never have to obsess over what you eat again.

→ Wellness By Design: A 6-Module, step-by-step video training course that
walks you through the 4 Phases of a transformational wellness program. From Whole Person Wellness to Food, Focus, Fitness, Friends, and Family. It all contributes to your health.

2. COACHING: If you’re serious about making health changes and are ready for more personal accountability, I’d recommend Private Wellness Coaching:

→ Mind-Body Breakthrough Session: Feel like you know what to do to get & stay healthy, but you’re having trouble with how to make it your own & stick to it? Book a virtual session with me and be guided through the Duke Integrative Medicine proprietary coaching framework. You’ll leave with two personalized actions to complete within one week.

→ Total Wellness Private Coaching: Work one-on-one with an executive wellness professional, certified in integrative wellness & behavior change to ignite & finally maintain momentum in your health!! Go from “this is a chore” to “hear me roar!”

katie hardy wholehardy executive wellness ghostwriting

Katie Hardy is a Duke Health Certified Executive Wellness Coach and a Ghostwriter for Small Business Health Brands. Her proprietary method called Personality Wellness combines the Enneagram and Bio-Individuality to help executives get lean and feel lit so they can fuel their passions & goals. She has a BS in Journalism and an MBA in Marketing Management. Contact her for ghostwriting, health coaching, and wellness workshops at hello@wholehardy.com.

After 50 Wellness Podcast Episodes: The Top 3 Topics for Health Seekers

After 50 episodes of The Inside Out Wellness Podcast and reviewing the analytics, I’ve learned what health seekers need help with most.

Here are the top 3 downloaded topics with brief outlines and episode numbers.

wellness podcast, health podcast, enneagram, funk, booze, health coach

Health Topic #1: How to Bust Out of a Funk

Inside Out Wellness Podcast Episode #2

First, name the feeling and feel the feeling. Then, experiment with these 5 actions:

  1. Help someone else (with no expectations)
  2. Commit to start & finish a project (passion, hobby, or totally random)
  3. Write it out (the longer the better to hit the sweet spot)
  4. Claim an in-the-moment-mantra (two examples you haven’t heard)
  5. Tell someone (anyone)

Health Topic #2: How Your Personality Impacts Your Health

Inside Out Wellness Podcast Episode #14.

Here are the top 5 personality types our health seekers are interested in most:

  1. Perfectionist: Your inner critic prevents you from thriving in health
  2. Helper: You use others’ needs as an excuse to not tend to your own health
  3. Achiever: You’re more comfortable working than healthing yet prioritize vanity
  4. Skeptic: You overthink what to do and how to do it and face analysis paralysis
  5. Challenger: You overdo it, get injured, work through injury, delay recovery

Health Topic #3: Booze, Bloat, and Your Brain

Inside Out Wellness Podcast Episode #43.

Here are just 4 of the endless ways booze destroys your health:

  • Looks (booze dehydrates, bloats, wrinkles, dulls, inflames, dries hair)
  • Weight (eating more when buzzed & hungover, blocks detox processes)
  • Brain (lowers serotonin, increases anxiety, damages brain cells, worsens memory)
  • Stomach (increases stomach acid, prevents you from activities, destroys gut)

Whenever you’re ready, here are 2 ways I can help you:

1. COURSE: If you’re looking for health help at your own pace, I’d recommend starting with an affordable course:

→ Eating Habits Mastery: The 6-week, at-your-pace program to help you Confidently & consistently transform your eating habits so you never have to obsess over what you eat again.

→ Wellness By Design: A 6-Module, step-by-step video training course that
walks you through the 4 Phases of a transformational wellness program. From Whole Person Wellness to Food, Focus, Fitness, Friends, and Family. It all contributes to your health.

2. COACHING: If you’re serious about making health changes and are ready for more personal accountability, I’d recommend Private Wellness Coaching:

→ Mind-Body Breakthrough Session: Feel like you know what to do to get & stay healthy, but you’re having trouble with how to make it your own & stick to it? Book a virtual session with me and be guided through the Duke Integrative Medicine proprietary coaching framework. You’ll leave with two personalized actions to complete within one week.

→ Total Wellness Private Coaching: Work one-on-one with an executive wellness professional, certified in integrative wellness & behavior change to ignite & finally maintain momentum in your health!! Go from “this is a chore” to “hear me roar!”

Enneagram 3 Wellness: Mindset Shifts for Overachiever Health Seekers

In order to create a healthier body, you must first create a healthier mind. And for Enneagram 3 Achievers, that can mean a big shift.

Being “the best” at any one thing is a scam. And with work & wellness specifically, it can become an internal attack of comparisonitis for Enneagram 3 Achiever/Performers.

Nevertheless, for our leader overachievers, it’s be the best or bust. And there ain’t nuthin wrong with those striving efforts, so long as you do it right.

To get (and stay) healthy, Achievers need to THINK differently as much as they need to BEHAVE differently.

Here are 3 mindset shifts to level up your Enneagram 3 hustler health game:

[Listen to the podcast episode here.]

enneagram 3 wellness health advice for achiever performers

Shift #1: Vulnerable Over Victorious

  • Problem: Winning at any expense causes avoidance of the real issues that are blocking your wellness success.
  • Solution: Therefore, you should talk to someone (close friend, spouse, family member, therapist) about behaviors & character traits you want to change for the betterment of your health. Journaling it out first will help you articulate what you’re looking to accomplish and why.
mindset shifts for enneagram 3 achiever performers

Shift #2: Growth Over Failure

  • Problem: Comparison can make you feel worse about your worth. Feeling behind or less than is depleting the positive energy required to succeed.
  • Solution: Instead, make your perceived mistakes work for you. See apparent “failures” as critical steps in the overall process.
personality-based wellness, enneagram for health

Shift #3: Why Over Win

  • Problem: Your desire to be the fittest friend lacks depth & meaning. Vanity drive will only her you so far. What’s going to keep you healthy in the long run?
  • Solution: Get lean & feel lit to fuel your purpose, not your ego. Who are you here to help? How do you need to show up for them? What do you need to do with your health to show up in that way?

Remember: An Enneagram 3 Achiever approaches health differently than an Enneagram 2 Helper.

For Enneagram 3 Achievers, wellness all about the heart behind the habit. What are the underlying motivations behind your behaviors?

Stay tuned for more Enneagram-based wellness tips for all nine personality types.

In the meantime, tap here to listen to the podcast episode. Share with a friend who needs to hear it.

Interested in learning more about the Enneagram Personality Typing System and how it impacts you health? Check out this blog post and podcast episode.

Whenever you’re ready, there are 2 ways I can help you:

1. COURSE: If you’re looking for health help at your own pace, I’d recommend starting with an affordable course:

→ Eating Habits Mastery: The 6-week, at-your-pace program to help you Confidently & consistently transform your eating habits so you never have to obsess over what you eat again.

→ Wellness By Design: A 6-Module, step-by-step video training course that
walks you through the 4 Phases of a transformational wellness program. From Whole Person Wellness to Food, Focus, Fitness, Friends, and Family. It all contributes to your health.

2. COACHING: If you’re serious about making health changes and are ready for more personal accountability, I’d recommend Private Wellness Coaching:

→ Mind-Body Breakthrough Session: Feel like you know what to do to get & stay healthy, but you’re having trouble with how to make it your own & stick to it? Book a virtual session with me and be guided through the Duke Integrative Medicine proprietary coaching framework. You’ll leave with two personalized actions to complete within one week.

→ Total Wellness Private Coaching: Work one-on-one with an executive wellness professional, certified in integrative wellness & behavior change to ignite & finally maintain momentum in your health!! Go from “this is a chore” to “hear me roar!”

Wellness for Perfectionists: 5 Tips for Enneagram 1s To Stick to a Wellness Routine

Two different people approach the same health plan in two different ways. Wellness for Perfectionists requires integrity with your commitment.

The most frustrating realization for a health-seeking Perfectionist is this: While you can stay disciplined in other areas of your life, you often can’t stay consistent with optimal eating & exercise. When it comes to wellness for Perfectionists specifically, you must channel your strengths of responsibility and attention to detail.

Perfectionists are also referred to as Reformers or Improvers on the Enneagram Personality Typing System. They are Enneagram Type 1 of the 9 types.

Here are 5 ways Enneagram 1s (the Perfectionists) can show up for their health with impeccable consistency.

Feel free to listen to the podcast episode here.

wellness for perfectionists enneagram 1 health weight loss fat loss spring break shape up

Tip #1: Don’t see health as all or nothing

Three mistakes Perfectionists make here is:

  1. If you don’t follow a plan to a T, you tend to stop all together.
  2. You spend too much time criticizing your own progress.
  3. If comparing to others, you’ll go extreme in or extreme out.

Instead: Don’t view wellness as well or nothing. See it as all with edits.

wellness for enneagram 1 health seekers prepare for mistakes

Tip #2: Prepare for mistakes

Here are 3 steps for a Perfectionist Enneagram 1 to embrace a health slip:

Step 1: Admit in advance where you’ll likely fall off track based on previous attempts.

Step 2: You’re a commitment champion. So determine exactly how you’ll respond to the slip, and move forward.

Step 3: Not all wins are a direct steps towards success. A seemingly backwards step can set you up for success for your next move. See your slips as indirect wins on your learning journey.

wellness for perfectionists celebrate the small stuff

Tip #3: Write your wins

Speaking of wins, it’s critical for Perfectionists to celebrate the small stuff. Here are 2 reasons why:

  1. Acknowledging your progress helps you stay principled yet patient with the process (especially processes you’re not super fond of).
  2. Daily self-celebrating helps you forgive yourself for being imperfect. Because “perfect” means something different to everyone.
wellness for enneagram 1 health weight loss fat loss spring break wellness

Tip #4: Unleash your jokester

You: Wait, health can be fun? And hold up, Perfectionist like to have fun??

Me: You bet. Here’s why:

  • Tapping into your playful side while committing to your health makes the process fun rather than making it feel like another chore to complete.
  • Your silly side lets you befriend your inner critic, rather than continue to condemn it.
  • Successfully bringing play into one challenge trains your brain to think this way with other challenges.
wellness for perfectionists enneagram 1 health weight loss fat loss spring break shape up

Tip #5: Get sick gear

Having the latest health stack helps Perfectionists feel prepared, energized, and ready for action. A few examples:

  1. Hydrate Spark PRO Smart Water Bottle
  2. Heated vest for outdoor workouts in chillier seasons
  3. The latest health trackers like Garmin, Polar, FitBit, Oura Ring

Know this: Two different people approach the same health plan in two different ways.

With wellness for Perfectionists, it’s all about attention to detail and integrity with your commitment.

Stay tuned for more Enneagram-based wellness tips for all nine personality types.

In the meantime, tap here to listen to the podcast episode, and share withe a friend who needs to hear it.

Interested in learning more about the Enneagram Personality Typing System and how it impacts you health? Check out this blog post and podcast episode all

Whenever you’re ready, there are 2 ways I can help you:

1. If you’re looking for health help at your own pace, I’d recommend starting with an affordable course:

→ Eating Habits Mastery: The 6-week, at-your-pace program to help you Confidently & consistently transform your eating habits so you never have to obsess over what you eat again.

→ Wellness By Design: A 6-Module, step-by-step video training course that
walks you through the 4 Phases of a transformational wellness program. From Whole Person Wellness to Food, Focus, Fitness, Friends, and Family. It all contributes to your health.

2. If you’re serious about making health changes and are ready for more personal accountability, I’d recommend Private Wellness Coaching:

→ Mind-Body Breakthrough Session: Feel like you know what to do to get & stay healthy, but you’re having trouble with how to make it your own & stick to it? Book a virtual session with me and be guided through the Duke Integrative Medicine proprietary coaching framework. You’ll leave with two personalized actions to complete within one week.

→ Total Wellness Private Coaching: Work one-on-one with an executive wellness professional, certified in integrative wellness & behavior change to ignite & finally maintain momentum in your health!! Go from “this is a chore” to “hear me roar!”

5 Ways Booze Destroys Your Work Productivity (And Makes You Less Healthy)

Sober curious is more than just a movement. It just might save your life. Here’s how alcohol effects your body.

In December of 2022, I realized that drinking for 25 years minus pregnancies was probably enough booze in my life. Two glasses of wine left me feeling like junk for 2 days, only to attend the next event to start the inefficient cycle all over again. If you’re questioning how alcohol effects your body, too, then you’re in the right place.

From Holly Whitaker’s book Quit Like a Woman: The Radical Choice to Not Drink in a Culture Obsessed with Alcohol, here are 5 reasons why I’m pressing pause on alcohol this year (I’m calling it #BoozeFree23), and why you might want to consider a hangover hiatus, too.

To listen to these five ways booze destroys your health, tap here for the podcast episode.

dry january dry february sober curious sober life sober mom booze free non drinker sober movement sober curious movement how to be sober alcohol and cancer how alcohol effects your body


#1 Alcohol is Linked to 7 Different Cancers

Alcohol is a carcinogenic, meaning it causes cancer. Breast, mouth & throat, esophagus, voice box, liver, colon, and rectum. Even light to moderate use. Cancer takes over your life, not just your job.

booze and your brain memory loss alcohol dementia sober curious movement booze free how alcohol effects your body


#2 Alcohol Effects Your Entire Brain

In her book Never Enough: The Neuroscience & Experience of Addiction, renowned behavioral neuroscientist and recovering addict Judith Grisel calls alcohol a “neurological sledgehammer.” And that’s not just for addicts and alcoholics.

It impacts not just one part of the brain, but all of it. Memory, motor function, inhibition, personality, emotional volatility. Not great for that big promotion or new client you’re after.

alcohol causes anxiety depression sober curious sober movement booze free health effects of alcohol and drinking how alcohol effects your body


#3 Alcohol Increases Anxiety

Booze is primarily a depressant, hence why you sip to “calm down.” But to balance that unnatural addition, your body releases cortisol & adrenaline, which fuel anxiety. Meaning booze causes anxiety, not manages it. Stress makes you function out of fear.

alcohol and sleep anxiety sober curious sober movement sober mom booze free how alcohol impacts sleep how alcohol effects your body


#4 Alcohol Disrupts Sleep

Booze prevents you from the average of 7 REM stages during a sleep cycle, giving you 2 instead. Deprivation of REM leads to an increase in anxiety, depressive states, irritability, appetite, and memory loss. Not optional for creativity, problem solving, or relationship building.

alcohol and aging skin collagen and elasticity sober curious sober movement sober mom dry january dry february booze free 23 how alcohol effects your body


#5 Alcohol Causes Premature Aging

Booze leads to loss of collagen & elasticity. It also depletes the minerals, nutrients, and antioxidants that counter free radical damage and support regeneration of new cells. Beyond work, don’t you also want to enjoy a youthful retirement?

Check out this blog post and podcast episode all about how alcohol effects your body and brain.

Alcohol effects your body in so many negative ways. 

Take this as a consideration to rethink why, how, and when you drink:

  • Is it to escape a feeling?
  • To shift into a better mood?
  • Is it a solo habit?
  • A social norm?

If health & wealth are priorities for you, booze shouldn’t be.

Stay tuned for 6 more reasons why you might to reconsider raising a glass as well.

In the meantime, tap here to listen to the podcast episode, and share withe a friend who needs to hear it.

Whenever you’re ready, there are 2 ways I can help you:

1. If you’re looking for health help at your own pace, I’d recommend starting with an affordable course:

→ Eating Habits Mastery: The 6-week, at-your-pace program to help you Confidently & consistently transform your eating habits so you never have to obsess over what you eat again.

→ Wellness By Design: A 6-Module, step-by-step video training course that
walks you through the 4 Phases of a transformational wellness program. From Whole Person Wellness to Food, Focus, Fitness, Friends, and Family. It all contributes to your health.

2. If you’re serious about making health changes and are ready for more personal accountability, I’d recommend Private Wellness Coaching:

→ Mind-Body Breakthrough Session: Feel like you know what to do to get & stay healthy, but you’re having trouble with how to make it your own & stick to it? Book a virtual session with me and be guided through the Duke Integrative Medicine proprietary coaching framework. You’ll leave with two personalized actions to complete within one week.

→ Total Wellness Private Coaching: Work one-on-one with an executive wellness professional, certified in integrative wellness & behavior change to ignite & finally maintain momentum in your health!! Go from “this is a chore” to “hear me roar!”

The 9 Personality Types of the Enneagram and How Each Can Make or Break Your Health

Becoming your healthiest self isn’t about being given a magical unicorn diet and fitness plan. It’s about knowing the motivations behind your behaviors.

That’s why I’m so obsessed with the Enneagram—an ancient personality type system with uncanny accuracy in describing how humans are wired.

Sure, go commit to another September Whole30 or 21 Day Fix, but when you only last 10 days (or shucks, even just 4 hours) you need to understand what stopped you and why you started in the first place.

For anyone looking to finally stick to a food, focus or fitness routine, read the 9 health-focused Enneagram insights below—and feel out which one you are so you can start understanding why you do what you do in health.

Type 1: The Perfectionist

Also known as The Reformer, your persistent judgement of yourself makes it hard to continue programs if you’re not following them to a T.

Type 2: The Helper

Putting others priorities before yours because of your desire to be loved puts your health on the back burner.

Type 3: The Achiever

Also known as The Performer, you want to be the fittest but tend to cut corners so you can fit in all of your other goals.

Type 4: The Individualist

Also known as The Romantic, you want to do things your way and don’t want to confirm to society’s definitions of health.

Type 5: The Investigator

No amount of research is enough for you before starting a health program. And you also have a finite amount of energy.

Type 6: The Skeptic

Also known as The Loyalist, it can take weeks for you to select a health method, but once you find “the one,” you’re locked in.

Type 7: The Enthusiast

You’re the fun one 🙂 But be careful to not use adventure as an escape from your health goals.

Type 8: The Challenger

You’re motivated by the need to feel strong, but don’t let that make you think you have to live like a caveman.

Type 9: The Peacemaker

You’d rather avoid conflict than cooking what you want, but respectfully speaking up for yourself and getting away for long runs is a healthy recipe for you.

If you’re like most Enneagram newbs, you likely want more information on how to determine your number. Check back tomorrow when I list out the top resources to determine your type (like this book).

You can also listen to these Enneagram-based Wellness tips and more on The Inside Out Wellness Podcast on Apple, Spotify and Amazon.

In the meantime, start considering the why’s behind your health actions—and inactions. Once you connect these health habits to your inherent personality, empowered wellness begins to flourish.

Like what you read here? Follow my daily wellness content on Instagram, Twitter, Facebook and Typeshare.

Why I Write About Wellness (and Why You Might *Not* Want to Read About It)

Don’t read health content if you’re not interested making changes.

It might sound counterintuitive to tell you why you might not want to read my wellness articles. But I have a different perspective on why and how you can become your healthiest, happiness and most productive. And it’s likely news you haven’t considered.

So before you join this wellness writing journey with me, here are three types of people who will benefit most from my advice (*backed by 30 years of experimentation and education, multiple certifications in fitness and health coaching, and dozens of client stories and experience).

My wellness advice will help you if you’re:

A Perfectionist who wants to feel comfortable in their own skin

  • There are few things more painful than criticizing and judging yourself in every area of your life.
  • You beat yourself up when you say you want to eat less junk and workout more, but you don’t show up for the plan you created for yourself. This not-doing-what-you-said-you’d-do behavior goes against your very nature, and you desperately want to fix it. With improving your health, you want to be able to forgive yourself for being imperfect.
  • I’ll share guidance on how to become principled but patient with the processes that will get you to your desired wellbeing.

An Achiever who wants to feel proud of their efforts and results

  • The persistent pursuit of coming across as a winner in every area of life can feel exhausting.
  • You’re frustrated that you’re not the fittest, fastest and foodiest of your circles because you’re putting in more research and reps than anyone. This competitive nature may have you wanting to be wholly healthy for the wrong reasons. You love to set health goals, but you don’t want to tie your self-worth them.
  • I’ll share wellness tips that go beyond vanity metrics, instead helping you become known and loved for who you are — not what you’ve accomplished.

A Helper who wants to love themselves as much as they love others

  • How can you fit in fitness, food prep and focus when you’re out saying yes to everyone else’s requests?
  • Prioritizing other people’s problems and emotions push your own health to the side. You know what to do to get healthier, but you can’t take action until everyone else is ok. You want to feel happy and secure but with boundaries.
  • I’ll share how the healthiest helpers adapt to changing circumstances and still fulfill their wellness commitments.

If any of these three personality types strike a chord with you, welcome to your path to wellness transformation. I’ll be here with health help on the daily.

Booze and Bloat: How Alcohol Effects Your Body and Brain

Does booze leave you feeling puffy, foggy, unproductive or sad? It’s time to rethink how you drink.

This week’s episode of The Inside Out Wellness Podcast is dedicated to booze and your body. Because I notice firsthand that when I booze … I bloat. And quite frankly I don’t like it.

But before we dive in, this content is written for the casual imbiber. If you think you may have an over reliance with alcohol, please seek out help via your local church, therapist, AA community, or simply begin with a friend or family member to start getting the professional help you need now.

And now, let’s get into empowered drinking.

booze body bloat alcohol holiday drinking hangover cure bloated dehydrated wine cocktails healthy drinking
Photo courtesy of Canva.com

Learn and Live Your Limits

Every *body* is different. While I’ve learned that 1-2 drinks 1-3 times a week is what works best for my body, goals and lifestyle, you may find that you can handle more or less to feel like your awesome self the next day. There are many mornings where I still look puffy and feel reflux-y and unproductive after enjoying just one glass of wine.

I wanted to learn why this happens (beyond basic dehydration) and how I can preemptively combat it (beyond the old “alternate each drink with a glass of water” play). I read this article about booze and your body to collect another country’s perspective on how alcohol effects our bodies, and I’m happy to report that it supports my message for us to better respect and take care of our bodies if we want to *feel awesome* the majority of minutes of our lives.

booze body bloat alcohol holiday drinking hangover cure bloated dehydrated wine cocktails healthy drinking holiday drinking wellness podcast
Listen to The Inside Out Wellness Podcast on iTunes, Spotify, Amazon Music, Pandora, iHeartRadio or Stitcher.


How Alcohol Effects Your Looks, Weight, Brain and Stomach

On episode 43 of The Inside Out Wellness Podcast, you’ll hear four (of many) ways that booze affects your body, including:

Surface Level Effects:

  • Your Looks: such as bloating, dry skin, red skin
  • Your Weight: not just from excess calories, but also organ process overload and next-day behavior.

Deeper Level Effects:

  • Your Brain: poor memory, attention and concentration problems, mental health problems like anxiety and depression
  • Your Stomach: gastritis, ulcers, reflux


Note: This isn’t a PSA to stop drinking all together if you’re a casual imbiber. This is a PSA to help you think through what makes you feel awesome, and what makes you feel like garbage.

Are you pouring a glass:

  • To escape an emotion (anger)
  • To flock towards a certain emotion (fun)
  • Out of habit (after work)
  • To fill a void (loneliness)
  • Because everyone else is (might as well)

If you want to feel awesome with your family, friends, neighbors and coworkers this holiday season, and from your own experience you know that too much booze too many days in a row leaves you feeling tired, cranky, bloated, foggy and unproductive … then it’s time to rethink how you drink.

Tune in, take notes, and tag me on Instagram or Facebook with your booze & body takeaways.

Cheering you on,
Katie


PS! Have you downloaded you free, editable Meal Planner yet? Grab it here: https://www.WholeHardy.com/MealPlanner

PPS! Are we friends on social yet? I hang out on Instagram a lot; Facebook too. Come say hi & get spiritually inspired to light up your body-mind-spirit from the inside out!

Tap Any Podcast Player Below to Listen:

See ya next Wednesday for another fresh episode of The Inside Out Wellness Podcast!

booze body bloat alcohol holiday drinking hangover cure bloated dehydrated wine cocktails healthy drinking

Corporate working mom and side hustling, Duke Health certified wellness coach Katie Hardy is the CEO and founder of WholeHardy Health, LLC. Through her action-provoking content on WholeHardy.com and The Inside Out Wellness Podcast, Hardy passionately serves up insights on: Empowered Eating, Fitting In Fitness, Mind Care for Normal People, Fun Family Meals… and so much more.

Empowered Eating: Meal Planner to Help You Feel Free at Every Meal

Planning Your Dinners Can Make You Feel EMpowered All Week Long

These blog posts are all about helping YOU, but before we dive into the meal planner, here are a few things you should know about the author behind your weekly wellness wisdom articles before diving in:

1. I’m a certified wellness counselor, professionally trained at Duke Integrative Health.
2. I’m also a full-time corporate working mom of two boys, ages 7 and 8.
3. Everything I do for WholeHardy Health, LLC is to straight up help women FEEL AWESOME.

All proceeds from programs currently go to back-end operations here at WholeHardy Health – website, email system, podcast platform, e-course software, design tools, etc.

So as you can see, I’m not in it for the money. This is a side hustle with the sole purpose of helping you take care of & respect your body so you can feel freaking awesome the majority of minutes of your life.

I’m in it with you – trying to feel good n’ proud of my health // family // job // faith // and friendships all with grace, happiness, positive energy, and humility.

Ok, Now onto the meal planner I Made for you!

meal planner meal plan meal planning healthy eating healthy dinner simple dinner family dinner
This is me with my sweet fam <3


EMPOWERED WELLNESS TIP OF THE WEEK

Plan your dinners: here’s a meal planner!

You can listen to how I meal plan and what meals I have planned for the week over on The Inside Out Wellness Podcast. No problem if you’re not an Apple. You can tap the links below or search to listen on Spotify, Amazon Music, Pandora, iHeartRadio, or Stitcher.

So here’s the thing: I’m completely fine with deciding on breakfast & lunch on the fly. Because:

A) I don’t eat breakfast – for health and digestive reasons.

And B) I know lunch is always going to be some type of veggie-nutrient-packed-kitchen-sink meal because I like opening my eating windows with the good stuff (tho 99% of the time my lunch also includes a few chips + chocolate)

But when it comes to feeding my family *dinner* I feel like I’m losing when too many nights in a row are unplanned last minute dishes from the freezer or pantry.

There’s 1000% a place for those meals. And I’ll share more of those on FB & IG so you see when I do it. But for the most part, having an outline of dinners for the week makes me feel empowered and LIT.

My friends on the sosh meeds have seen the sheets I use from a cute shop uptown where I live. I have so much fun planning ahead, checking off when we stayed the course, switching meals around, and honestly it’s freaking ADORBS when my hubs Andy references the sheet and is like “oh Costco pot pies tonight because they have soccer, smart.” 🙂 

So since I’m loving these templates, I decided to create one for you guys too.

>>> You can download for free right here! <<<

Or copy & paste this link in your browser: www.WholeHardy.com/mealplanner

meal planner meal plan meal planning healthy eating healthy dinner simple dinner family dinner
Plan just your dinners like me, or get after and plan your lunches or breakfasts too!

Bonus: the meal planner is easily editable

You can type right in it! No frustrating Adobe Acrobat downloading. You can either save on your electronic device of choice or print it out (I’m a total print & write kinda of girl).

I’d LOVE to see how you use it!! Snap a pic and tag me on social so I can cheer you on! Or feel free to respond to this email attaching your weekly plan! Email replies come directly to my inbox.

The more we empower ourselves, the more we empower others, and that ripple effect can turn into world of thriving females.

Don’t forget to tune in to this week’s podcast episode getting into the real-life ways I do (and don’t meal) plan. I also spill the tea on which category of life I feel less empowered than with wellness! Can you guess … ?? Tune in to find out!

wellness podcast health podcast mindfulness podcast women working moms food focus fitness spotify

Cheering you on,

Katie

PS! Are we friends on social yet? I hang out on Instagram a lot; Facebook too. Come say hi & get inspired to light up your body-mind-spirit from the inside out!

Podcast Links:

See ya next Wednesday for another fresh episode of The Inside Out Wellness Podcast!

THE GREAT WEIGHT LOSS DEBATE

Do Your Thoughts About Weight Loss Impact Your Weight Loss?

Keep reading if you want to understand how your thoughts determine your weight loss success.

Have you ever avoided doing something because of how you thought you looked?
Maybe it was a social event, vacation, walking up to a group of moms. Or maybe you avoided something big like going for a promotion, or interviewing for a new job.


If you’re the kind of gal who has big dreams but even bigger excuses, you need to understand the power of body pride in taking bold steps for your life. 

Many of you know that while I teach weight loss, I don’t advocate weight loss. Kinda trippy right? Let me explain (and you can listen to the full conversation over on The Inside Out Wellness Podcast).


THE GREAT WEIGHT LOSS DEBATE

Let’s be honest: weight loss is a controversial topic.


On the one hand, there are women who feel that weight, size, and shape have zero impact on their lovability, worth, or happiness.


And other the hand, there are women who feel that if they could just lose those first 5 pounds, then they’d start feeling more proud, hopeful, confident, and on their way to making bold moves.


I have the pleasure of working with both types of women, and I fully support both types of women.
No matter where you stand on this topic today, know this:

You were created to live your most vibrant life, serving others with your immeasurable gifts so that they can live vibrantly as well.


And if your thoughts & feelings about your weight, size or shape are holding you back from taking the bold action required to live as your truest & most vibrant self, then I can support & help you, too.

SIMPLE weight loss BOOTCAMP

The BRAND NEW 5-Day Super Simple Slim Down Bootcamp starts this July. It will help you get crystal clear on your personal:

  • Slimming & Filling Meals
  • Effective Combo Workouts
  • Fat Burning Eating Windows

…So you can lose your first 5 pounds and TAKE THE liberating ACTION you’ve been hesitating to take.

Tap the link below to sign up for the waitlist to be FIRST to know what the dates are and when sign ups start: https://wholehardy.com/slimdownwaitlist.

Listen to the simple weight loss podcast episode

If your thoughts about your body have ever held you back from doing something [as micro as avoiding talking to a group of women, or as macro as shying away from going for the promotion or new job] then Episode 41 of The Inside Out Wellness Podcast will serve you today. 💚⁠⁠

inside out wellness Podcast Platform Links:

more of a visual learner?

Hop onto Instagram and watch the short IGTV video on this very topic!

Katie Hardy is a leading certified wellness coach, workshop presenter, wife, mom, budding author, and host of The Inside Out Wellness Podcast. She helps women create a body they're proud of so they take the action they're meant for.
Katie Hardy is a leading certified wellness coach, workshop presenter, wife, mom, budding author, and host of The Inside Out Wellness Podcast. She helps women create a body they’re proud of so they take the action they’re meant for.

WHAT ANCIENT SCRIPTURE SAYS ABOUT TODAY’S HEALTH, 3 JOHN 1:2

3 John 1:2 – Healthy Mind, Body, and Spirit

Check out this love note:

“Dear Friend, I hope all is well with you, and that you are as healthy in body as you are strong in spirit.” 

Sounds simple right? Like something you might write to a friend.

Well get this – the disciple John wrote this THOUSANDS of years ago in 3 John 1:2! Why is that important? But it stands the test of time & truth.


THE MIND-BODY-SPIRIT TRUTH OF 3 JOHN 1:2

I dig into what this verse means for you & me in the latest episode (#37) of The Inside Out Wellness Podcast. Here’s a snippet of what’s covered:

  • 3 John 1:2 helps you understand THE REASON I left the corporate world to dedicate my life’s work to helping women become mentally, physically, and spiritually strong ⏩ Because it’s what your God wants for you.
  • It helps you understand THE REASON I pivoted to connect health to both science AND scripture ⏩ Because this Truth still stands THOUSANDS of years later unlike most health trends.
  • And it might help you understand THE REASON you need to shift your personal purpose for health from external nips & tucks to INTERNAL transformation ⏩ Because your energy-requiring Purpose needs you as healthy in body as you are strong in spirit.
What scripture says about health in 3 John 1:2. Episode 37 of The Inside Out Wellness Podcast connect Body, Mind, and Spirit to Scripture.

defeat your doubting demon

Dear Friend – we need to RISE AGAINST the doubts we have in achieving our physical dreams. We need to overcome the LIES that only specially gifted women were chosen to be perfect. We need DROWN all messages that not sticking to a made-for-the-masses “health plan” means you’re a failure at life.

My ask of you is that you THINK BIGGER.

  • Connect your REASON for getting & staying mentally, physically and spiritually healthy to your REASON for living.
  • Get CLEAR on your God-given PURPOSE (which, spoiler, isn’t about you) so you can get COURAGEOUS on your health-thriving PURPOSE.

And you can start right now in this very instant. Not next Monday.

You with me?

HERE’S HOW 

If you need help taking the first step, I’ve got your back. Stay tuned for a 3-Day virtual retreat I’m serving up for you in May… it’s going to change the way to look at health forever. You can be one of the first to know by receiving our Weekly Wellness Wisdom Newsletter. GET IT FREE HERE.

If you want help sooner, book a Free Mind-Body Breakthrough Call with me and we’ll get specific about how the enemy is triggering YOUR personal self-sabotage. BOOK IT FOR FREE HERE.

PS! Are we friends on social yet? I hang out on Instagram a lot; Facebook too. Come say hi & get spiritually inspired to light up your body-mind-spirit from the inside out!

Enjoy Episode 37, sister!

All Podcast Platform Links:

See ya next Wednesday for another fresh episode of The Inside Out Wellness Podcast!

Katie Hardy is a professionally trained, faith-inspired wellness coach, speaker, wife, mom, budding author, and host of The Inside Out Wellness Podcast. She helps wellness deprived & spiritually intrigued women create Calm Minds, Healthy Bodies, and Activated Spirits so they can stop wasting their time & tears on what to eat, and start thriving in their God-given purposes.
Katie Hardy is a professionally trained, faith-inspired wellness coach, speaker, wife, mom, budding author, and host of The Inside Out Wellness Podcast. She helps wellness deprived & spiritually intrigued women create Calm Minds, Healthy Bodies, and Activated Spirits so they can stop wasting their time & tears on what to eat, and start thriving in their God-given purposes.

How to Make Friends and Stay Healthy

Making friends (and keeping them) is vital to your health

Did you know that having a few tight knit friends (whom I lovingly call “roll dawgs”) coupled with being part of a variety of groups are key ingredients in the recipe for long-lasting, VIBRANT, and thriving health?
​
[I dig into this c​oncept of becoming Relationally Healthy further in this blog post.] 
​

On top of that, to add yet another layer of support backing the importance of community when it comes to our overall health and wellbeing – you’re gonna love this week’s guest on The Inside Out Wellness Podcast.

your “how to make friends” mentor

​Kristen “KB” Newton is the founder of Heart Convos. She helps millennial women navigate friendships with practical content and engaging community centered around having H.E.A.R.T. Convos.

In Episode #36 of the podcast, KB and I dive deep into making friends convos around:

  • Friendship
  • Relationships
  • Conflict
  • Expectations
  • Loneliness, and more.

KB has so much wisdom to offer around Relational Health and the importance of COMMUNITY to our wellbeing. You’re going to learn exactly what the H.E.A.R.T. framework is PLUS the five layers of relationships.

How to Make Friends and Stay Healthy: Making friends (and keeping them) is vital to your health. Learn how H.E.A.R.T. Convos help.

faith and friendship

If you’re one of my many faith-inspired ladies, you’re going to LOVE the two verses below that emphasize the importance of friendship:

  • Hebrews 10:24-25 (ESV)And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
  • Ecclesiastes 4:9-10 (ESV)Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up her sister. But woe to her who is alone when she falls and has not another to lift her up! (female references substituted)

Enjoy Episode 36, sis!

All Podcast Platform Links:

See ya next Wednesday for another fresh episode of The Inside Out Wellness Podcast!

Katie Hardy is a professionally trained, faith-inspired wellness coach, speaker, wife, mom, budding author, and host of The Inside Out Wellness Podcast. She helps wellness deprived & spiritually intrigued women create Calm Minds, Healthy Bodies, and Activated Spirits so they can stop wasting their time & tears on what to eat, and start thriving in their God-given purposes.

The New Era of Spiritual Wellness

WholeHardy Health TO SUPPORT & SERVE THROUGH SPIRITUAL WELLNESS

The business focus of WholeHardy Health, LLC is pivoting to concentrate specifically on SPIRITUAL WELLNESS.

WHAT IS SPIRITUAL WELLNESS

It is the practice of implementing spiritual rhythms into your day that align with your health goals, so you can build a vibrant body, brain and soul and show up for your God-given purpose.

WHY SPIRITUAL WELLNESS

I’ve always had an inherent passion for faith & spirituality. And yet, 2020 unexpectedly pulled me through an intense spiritual journey. The breakdown I then experienced in Q1 2021 led me to legitimately find my way back to God. And now? The shift in focus seems so completely obvious.

The passion I now see & feel as TRUTH  to connect HEALTH to SPIRITUALITY is undeniable. Your creator – whether you believe in God or The Universe – not only wants but NEEDS you to be healthy so that you can fulfill the work He put you here to do!! This is TRUTH! 

THE NEW MISSION

It’s not about connecting health SOLELY to weight & size.
YOU’RE BETTER THAN THAT! 
It’s about connecting health to your SOUL and purpose! ⁠

I specialize in helping overwhelmed women create their most vibrant body, brain, and soul – but NOT the typical diet culture way of desperately depriving yourself to achieve a certain size or weight. Nope!

Instead, my model helps you get energized, focused, resilient, motivated, confident, committed, joyful and ready by connecting your PURPOSE of getting & staying healthy to your PURPOSE here on Earth. 

WHY SPIRITUAL WELLNESS IS CRITICAL TO YOUR HEALTH

You see, whether you believe in God or something else, Your Creator has a VISION for this world. And He gave you a specific PURPOSE in fulfilling this vision.

And bottom line: You can’t feel like garbage mentally, physically and spiritually if you want to live out your life’s purpose the way God wants you to do it. It’s that simple.

BREAKTHROUGH METHODOLOGY

My Inside Out Wellness Methodology has always been backed by neuroscience, biology, and human experience. Now: We’re adding SPIRITUAL BACKING to this method, and calling it HEALTHEOLOGY.

WHAT WILL CHANGE

The educational, inspirational, and entertaining content I share with you all; including blogs, podcasts, emails, workbooks, and an eventual BOOK! Also, new group programs and digital courses. And private sessions for the spiritual intrigued.

WHAT WON’T CHANGE

Current programs you may be enrolled in. And private sessions if you’re not interested in incorporating spiritual practices.

MORE TO COME!

Over the next few weeks, I’ll be sharing my spiritual journey with you, plus downloadable worksheets, podcast episodes, video trainings, and an eventual book!

We’re flat out LIT UP about this new Spiritual Wellness direction for WholeHardy Health, LLC, and we hope you are too. You can follow @wholehardy on social media for real time updates.

The best is yet to come! Stay tuned…

spiritual wellness faith based christian health podcast coach

All Podcast Platform Links:

See ya next Wednesday for another fresh episode of The Inside Out Wellness Podcast!

Katie Hardy is a professionally trained, faith-inspired wellness coach, speaker, wife, mom, budding author, and host of The Inside Out Wellness Podcast. She helps wellness deprived & spiritually intrigued women create Calm Minds, Healthy Bodies, and Activated Spirits so they can stop wasting their time & tears on what to eat, and start thriving in their God-given purposes.
weight loss fat loss lose weight get back in shape

Enneagram Podcast Series: Exploring Enneagram Types 4, 5, 6, and 7

Welcome to Part 2 of our 3-Part Inside Out Enneagram Series!

In Part 1, our Enneagram Expert Erika Milonas took us through a massively helpful, deep-dive introduction of what the Enneagram is, how to use it, how definitely NOT to use it, and so much more. We then dove into the top 10 features of Type 1 (The Perfectionist). Type 2 (The Helper), and Type 3 (The Achiever).

Here in Part 2, we’re digging into the following 4 Types:

  • Type 4: The Romantic
  • Type 6: The Loyalist
  • Type 5: The Investigator
  • Type 7: The Enthusiast

Erika and I highly recommend these 2 things:

1) If you haven’t listened to Episode 14 yet, hop back and listen! Not only to get the necessary introduction, but also to more solidly understand Types 1, 2 and 3.

2) In this 3-Part Series, don’t just listen for your number! Listen to better understand those you love, those who you communicate with often, those who are difficult to communicate with, and so forth.

The purpose of the Enneagram is not only for self-discovery and self-compassion, but also for understanding and having compassion towards others!

Got questions? Leave them in the reviews and I’ll answer in an upcoming podcast episode!

All Podcast Platform Links:


FREE INNER BOSS, OUTER BALANCE STARTER KIT

To help you get started building a health plan based on YOUR unique moods, download your free Inner Boss, Outer Balance Starter Kit at www.wholehardy.com/comeback.

This Quarantine Comeback Edition guides you through the prerequisite questions you must answer for yourself so you can begin creating & walking on your very own path to health, happiness, focus, and fulfillment.

mindfulness meditation wellness health lose weight fat lose energy life coach work life balance
http://www.wholehardy.com/comeback

I’d LOVE to hear what ah-ha info you took from this episode! Snapshot this episode and tag me @wholehardy and let me know!

Wanna binge on the podcast?

Tap below to listen via your fave podcast player!

Have you listened to our 3-part Inside Out Enneagram Podcast Series yet?

See ya next Wednesday for another fresh episode of The Inside Out Wellness Podcast!

Snag these 4 steps for using your MOOD to your advantage when it comes to your health game. Episode #19 of The Inside Out Wellness Podcast.
The Inside Out Wellness Podcast

The Movement Motivation You Need This Month

Get Moving This December With Movement By MK

Episode 25 of the Inside Out Wellness Podcast

If you had to choose ONE month out of the year that you exercise the LEAST, which would it be? I’ve got a hunch that it’s DECEMBER. Let’s put that thing down flip it and reverse it with the movement motivation you need this month!

In December 2019, our schedules were filled with travel and shopping and holiday events. Now in December 2020, all out of whack, gyms are closed, we’re not feeling as energized or light or lit or motivated. So December just feels like lose-lose movement month instead of win-win?

Welp, today’s guest on The Inside Out Wellness Podcast is going to straight up CANCEL that mentality for you. 

YOUR MOVEMENT MOTIVATION MENTOR

MaryKate Schmidt of Movement By MK (formerly @froyotofitness) is a firm believer in movement as medicine. Today we get into how your body can legit TRANSFORM based on your PERSPECTIVE OF MOVEMENT!!!

Gone are the days of the dreaded 90-minute elliptical ride (preach!) The shape of the exercise industry has shifted, and your shape will shift too after listening to MK’s smart, simple and oh so chill advice.

MaryKate Schmidt is a NASM certified personal trainer with a love for all things food, fitness, and fun! Learn more about her fitness and weight loss journey, PLUS check out all of her recipes and Zoom classes at https://movementbymk.com.

movement by mk

Tap Below to Listen to This Movement Motivation Podcast:


FREE INNER BOSS, OUTER BALANCE STARTER KIT

To help you get started building a health plan based on YOUR unique moods, download your free Inner Boss, Outer Balance Starter Kit at www.wholehardy.com/comeback. This Quarantine Comeback Edition guides you through the prerequisite questions you must answer for yourself so you can begin creating & walking on your very own path to health, happiness, focus, and fulfillment.

mindfulness meditation wellness health lose weight fat lose energy life coach work life balance
http://www.wholehardy.com/comeback

I’d LOVE to hear what ah-ha info you took from this episode! Snapshot this episode and tag me @wholehardy and let me know!

Wanna binge on the podcast?

Tap below to listen via your fave podcast player!

Have you listened to our 3-part Inside Out Enneagram Podcast Series yet?

See ya next Wednesday for another fresh episode of The Inside Out Wellness Podcast!

Katie Hardy
CEO & Founder
WholeHardy Health, LLC
Duke Certified in Mind-Body Wellness
www.WholeHardy.com
The Inside Out Wellness Podcast
hello@wholehardy.com

Snag these 4 steps for using your MOOD to your advantage when it comes to your health game. Episode #19 of The Inside Out Wellness Podcast.
The Inside Out Wellness Podcast