Healthy Living Doesn't Have to SUCK - The Podcast

45. How to Heal Your Relationship with Food and Your Body: Intuitive Eating and Body Image with Dr. Morgan Francis

If you’ve ever felt stuck in the “I’ll love my body when…” loop, this episode is for you! Dr. Morgan Francis breaks down how diet culture shapes body image, how disordered eating can show up (even when it looks like “wellness”), and what it actually takes to rebuild trust with your body. In this episode, Melyssa sits down with Dr. Morgan Francis to explore the complex relationship between body image, food, and mental health. They discuss why health can't be determined by appearance alone, the spectrum from body love to body respect, and how trauma, grief, and stress can deeply impact eating behaviors. Dr. Francis explains the warning signs of when "wellness" crosses into dysfunction, including the destructive binge–restrict cycle that keeps so many people stuck in patterns of deprivation and shame. The conversation also offers practical, nervous system-informed tools for building a healthier relationship with food—like using humming to activate the vagus nerve, grounding through the five senses, eating without distraction, and prioritizing satisfaction. They cover the importance of reconnecting with hunger and satiety cues, the potential need for medical support through labs and bloodwork, and empowerment strategies for people-pleasers, including learning to honor your own needs and make space for suppressed emotions. The episode wraps with guidance on parenting and prevention, touching on social media boundaries, media literacy, and the reality that body image struggles affect all genders. DISCLAIMER: This episode is for educational purposes only and is not medical advice or a substitute for professional counseling. DR. MORGAN FRANCIS * Doctor of Clinical Psychology, Licensed Mental Health Therapist, Owner of Scottsdale Premier Counseling * Bio: Dr. Morgan Francis is a Doctor of Clinical Psychology and a Licensed Mental Health Therapist working with individuals and couples. She is the owner of Scottsdale Premier Counseling, in Scottsdale, Arizona. Her mission is to break through the mental health shame game. With over 20 years of experience specializing in the treatment of Body Image and Eating Disorders, Dr. Francis can empower you to make peace with your body and food. You can watch her as the Mental Health Expert for 12 News Arizona. She also serves as public speaker and consultant on mental health helping churches, schools, and community organizations. You can work with Dr. Francis by accessing her online courses or attending her webinars. Dr. Francis lives in Scottsdale, Arizona with her husband, three children, and black lab. * Contact Information: Drmorganfrancis@scottsdalepremiercounseling.com [Drmorganfrancis@scottsdalepremiercounseling.com] * Social Media Links: Instagram [https://www.instagram.com/drmorganfrancis/] | Website [www.scottsdalepremiercounseling.com] | Online Courses [https://www.scottsdalepremiercounseling.com/courses] Resources: * Find a therapist: Psychology Today directory (search by state + specialty) WORK WITH MELYSSA * Join the Change Maker Collective [https://www.healthylivingdoesnthavetosuck.com/membership] group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals! * Check out a free 25-minute audiobook sneak peek [https://www.healthylivingdoesnthavetosuck.com/book]! * Grab our FREE Wellness Wheel Activity [https://www.healthylivingdoesnthavetosuck.com/wellness] sneak peek from the book! * Join our FREE Change Maker Community here [https://www.facebook.com/groups/healthylivingdoesnthavetosuck/]! * Check out Move with Melyssa [https://www.healthylivingdoesnthavetosuck.com/fitness] - a size inclusive, virtual fitness studio! * Grab your copy of Melyssa's book here [https://a.co/d/8QF1C14]! * Follow us on Instagram: @melyssa_with_a_why [https://www.instagram.com/melyssa_with_a_why/] and @healthylivingdoesnthavetosuck [https://www.instagram.com/healthylivingdoesnthavetosuck/] * Email Melyssa at: info@melyssawithawhy.com [info@melyssawithawhy.com] * Visit our website: https://www.healthylivingdoesnthavetosuck.com/ [https://www.healthylivingdoesnthavetosuck.com/]

44. Season 4 Kickoff & Let's Go Red for Women's Heart Health!

Welcome to Season 4 of the Healthy Living Doesn't Have to SUCK Podcast! In this special episode, host Melyssa Allen kicks off an exciting new chapter as she announces her nomination for the American Heart Association's Woman of Impact Campaign. With February being Heart Health Month and Go Red for Women Day, Melyssa shares her passion for raising awareness about women's heart health and how you can get involved in this important cause. Discover why heart disease is the leading cause of death in women—a fact that only 44% of women are aware of—and learn how lifestyle medicine plays a crucial role in prevention and management. Melyssa opens up about her personal connection to this mission, including her own journey with high cholesterol, and explains how small, intentional changes can create a ripple effect of positive impact in your community. Over the next nine weeks, Melyssa invites you to join her team "In Our Change Maker Era" to support women's heart health research, community CPR training initiatives, and educational programs. Whether through donations, sharing content, or simply learning about heart health, every action counts toward creating a healthier, happier world. Episode Highlights: * Introduction to the American Heart Association Woman of Impact Campaign and why Melyssa is honored to be a nominee * How you can support the campaign through donations, joining the team, and engaging with heart health education content * Eye-opening statistics about women's heart health and why awareness matters * The importance of recognizing heart attack and stroke symptoms in women (including the B FAST acronym) * Melyssa's personal why: managing high cholesterol and supporting others affected by heart disease * The Change Maker Challenge and how you can earn direct impact points by watching educational videos * Week 1 focus: Kickstarting Your Community and rallying together for women's heart health * How lifestyle factors like stress management, nutrition, physical activity, and limiting alcohol impact heart health Join the movement and become part of the change maker community working to empower women with the knowledge and tools they need to protect their heart health. Together, we can make healthy living not only achievable but enjoyable! WORK WITH MELYSSA * Join the Change Maker Collective [https://www.healthylivingdoesnthavetosuck.com/membership] group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals! * Check out a free 25-minute audiobook sneak peek [https://www.healthylivingdoesnthavetosuck.com/book]! * Check out Move with Melyssa [https://www.healthylivingdoesnthavetosuck.com/fitness] - a size inclusive, virtual fitness studio! * Grab your copy of Melyssa's book here [https://a.co/d/8QF1C14]! * Follow us on Instagram: @melyssa_with_a_why [https://www.instagram.com/melyssa_with_a_why/] and @healthylivingdoesnthavetosuck [https://www.instagram.com/healthylivingdoesnthavetosuck/] * Email Melyssa at: info@melyssawithawhy.com [info@melyssawithawhy.com] * Visit our website: https://www.healthylivingdoesnthavetosuck.com/ [https://www.healthylivingdoesnthavetosuck.com/]

43. Unexpected Travels, Turning 36, and Happy 3rd Book Birthday!

In this heartfelt episode recorded from Heidelberg, Germany, Melyssa reflects on her 36th birthday, her book's 3rd anniversary, and the challenging year that 2025 has been. She shares about an unexpected trip with her mom, the struggles she's faced in business and life, and introduces her three guiding words for the year ahead: consistency, bold action, and intentionality. Melyssa opens up about feeling stuck in a rut, battling self-doubt, and the loneliness that's crept in this year. She emphasizes the importance of asking for support, sitting in the discomfort without getting stuck, and remembering that we all have the strength to get through tough times. She also shares practical examples of how she's working to overcome self-consciousness and show up more boldly for her business and audience. This episode is a raw, real conversation about navigating life's challenges, maintaining hope, and taking action even when it feels uncomfortable. If you're going through something difficult right now, this episode will remind you that you're not alone—and that you have what it takes to keep going. Key Takeaways: * Sit in the suck, don't get stuck – It's okay to acknowledge when things are hard, but don't let yourself stay there * Three words for 36 – Consistency, bold action, and intentionality as guiding principles for growth * Bold action means doing it anyway – Push through self-doubt and fear of judgment to show up for your goals * Asking for help is strength – Connecting with support systems is essential for getting through tough times * You are strong enough – Even when you don't feel it, you have the resilience to face what life throws at you TIMESTAMPS * 00:00 – Introduction and welcome to Season 3 * 02:15 – Unexpected trip to Germany and birthday reflections * 06:30 – The challenging year of 2025: feeling stuck and knocked down * 10:45 – Birthday theme for 36: Consistency, bold action, and intentionality * 15:20 – Overcoming self-doubt and not caring what others think * 18:00 – Book sales reflection and commitment to bold promotion * 22:30 – The importance of intentionality in relationships and friendships * 27:00 – Finding a sense of belonging and connection * 30:15 – Asking for support and celebrating small wins * 35:00 – Big hairy audacious goal: Changing a million lives * 38:45 – Getting through the tough stuff and growing through what you go through * 42:00 – Closing thoughts and book promotion WORK WITH MELYSSA * Join the Change Maker Collective [https://www.healthylivingdoesnthavetosuck.com/membership] group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals! * Check out a free 25-minute audiobook sneak peek [https://www.healthylivingdoesnthavetosuck.com/book]! * Grab our FREE Wellness Wheel Activity [https://www.healthylivingdoesnthavetosuck.com/wellness] sneak peek from the book! * Join our FREE Change Maker Community here [https://www.facebook.com/groups/healthylivingdoesnthavetosuck/]! * Check out Move with Melyssa [https://www.healthylivingdoesnthavetosuck.com/fitness] - a size inclusive, virtual fitness studio! * Grab your copy of Melyssa's book here [https://a.co/d/8QF1C14]! * Follow us on Instagram: @melyssa_with_a_why [https://www.instagram.com/melyssa_with_a_why/] and @healthylivingdoesnthavetosuck [https://www.instagram.com/healthylivingdoesnthavetosuck/] * Email Melyssa at: info@melyssawithawhy.com [info@melyssawithawhy.com] * Visit our website: https://www.healthylivingdoesnthavetosuck.com/ [https://www.healthylivingdoesnthavetosuck.com/]

42. Navigating Seasons of Change with Grace, Resilience, and Compassion

Life comes at us in seasons, chapters… and yes, even eras. Inspired by Taylor Swift’s upcoming album The Life of a Showgirl, this episode dives into what it means to navigate life transitions with self-compassion and grace. As a double board-certified health and wellness coach and lifestyle medicine professional, I’m opening up about my own recent struggles—managing anxiety, a new high cholesterol diagnosis, and a season of questioning where it feels like nothing is fully under control. I also share real-life themes from my coaching clients who are moving through loss, divorce, injuries, and mental health challenges. This conversation is for anyone who feels stuck in a tough season and is looking for practical, compassionate strategies to support their well-being—without needing a full life overhaul. You’ll learn: * Why radical consistency beats short sprints every time * The power of “No Zero Days” and tiny wins that build long-term resilience * How to create anchor habits that fit naturally into your routine * Why grace will always outlast guilt in behavior change * The importance of community, connection, and common humanity during transitions If you’re ready to stop the all-or-nothing mindset and start creating a healthier lifestyle that actually feels doable—even in the hardest seasons—this episode is for you! WORK WITH MELYSSA * Join the Change Maker Collective [https://www.healthylivingdoesnthavetosuck.com/membership] group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals! * Check out a free 25-minute audiobook sneak peek [https://www.healthylivingdoesnthavetosuck.com/book]! * Join our FREE Change Maker Community here [https://www.facebook.com/groups/healthylivingdoesnthavetosuck/]! * Check out Move with Melyssa [https://www.healthylivingdoesnthavetosuck.com/fitness] - a size inclusive, virtual fitness studio! * Grab your copy of Melyssa's book here [https://a.co/d/8QF1C14]! * Follow us on Instagram: @melyssa_with_a_why [https://www.instagram.com/melyssa_with_a_why/] and @healthylivingdoesnthavetosuck [https://www.instagram.com/healthylivingdoesnthavetosuck/] * Email Melyssa at: info@melyssawithawhy.com [info@melyssawithawhy.com] * Visit our website: https://www.healthylivingdoesnthavetosuck.com/ [https://www.healthylivingdoesnthavetosuck.com/]

41. LM Week 2025 Day 8: Sustainable Behavior Change with Dr. Erica Jowett Hirst

In the latest episode of the Healthy Living Doesn’t Have to SUCK podcast, Melyssa wraps up Lifestyle Medicine Week 2025 with an in-depth discussion on sustainable behavior changes with Dr. Erica Jowett Hirst, a clinical behavior analyst and expert in behavioral psychology! The episode emphasizes the importance of aligning daily actions with core values and the role of community support in achieving health goals. Dr. Erica shares insights on overcoming barriers to healthy living, practical strategies for behavior change, and the significance of maintaining motivation. Listeners are offered actionable advice for those seeking to improve their health through lifestyle changes! ABOUT DR. ERICA JOWETT HIRST Dr. Erica Jowett Hirst is a Licensed and Board Certified Behavior Analyst as well as a Certified Lifestyle Medicine Professional. In her clinical work, she specializes in behavior change related to all aspects of wellness, including both mental and physical health. Her therapeutic approach involves skills and strategies for better living. Dr. Erica is also an Adjunct Professor at Rosalind Franklin University of Medicine and Science where she teaches courses in lifestyle medicine that focus on lifestyle factors that influence chronic disease such as obesity, hypertension, cardiovascular disease, and Type 2 diabetes. CONNECT WITH DR. ERICA JOWETT HIRST * Linkedin: https://www.linkedin.com/in/erica-jowett-hirst/ [https://www.linkedin.com/in/erica-jowett-hirst/] * Webpage: http://www.ericajowett.com [http://www.ericajowett.com/] * Email: ejhirst@gocuris.com CHECK OUT OUR LINKS! * Join the Change Maker Collective [https://www.healthylivingdoesnthavetosuck.com/membership] group coaching membership to receive support, accountability, and coaching from Melyssa to achieve your lifestyle change goals! * Check out our size inclusive virtual fitness studio, Move with Melyssa [https://www.healthylivingdoesnthavetosuck.com/fitness]! * Grab our FREE 25-minute audiobook Introduction [https://www.healthylivingdoesnthavetosuck.com/book] sneak peek from the book! * Join our FREE Change Maker Community here [https://www.facebook.com/groups/healthylivingdoesnthavetosuck/]! * Grab your copy of Melyssa’s book here [https://www.amazon.com/Healthy-Living-Doesnt-Have-SUCK/dp/B0BLGBKMQW/ref=sr_1_1?crid=YG4UC256SSPP&keywords=healthy+living+doesn%27t+have+to+suck&qid=1682872254&sprefix=%2Caps%2C100&sr=8-1]! * Follow us on Instagram:  * Email Melyssa at: info@melyssawithawhy.com [info@melyssawithawhy.com] * Visit our website: https://www.healthylivingdoesnthavetosuck.com/ [https://www.healthylivingdoesnthavetosuck.com/] TIMESTAMPS 00:53 Final Day of Lifestyle Medicine Week 01:50 Guest Introduction: Dr. Erica 02:20 Understanding Behavior Change 02:54 Behavior Analysis and Autism 04:00 Applying Behavioral Science to Health 06:55 Lifestyle Medicine and Chronic Disease 09:11 The Importance of Values in Health 17:57 Strategies for Sustainable Change 22:25 Struggling with Cravings 22:44 Proactive Meal Preparation 23:16 Community and Social Support 26:13 Setting Realistic Goals 27:24 Building Momentum with Small Steps 29:20 Overcoming Barriers and Accountability 38:42 Sustainable Healthy Living 43:54 Conclusion and Resources