Shows
#Balance BanterE73- Maximize Your Sleep: 5 Tips for Better Rest & Health (Rerun)This listener favorite is back! In this quick and powerful rerun, Kristie shares 5 practical sleep strategies every busy woman can use to feel more rested and energized — without overhauling her entire routine!You’ll learn:Why sleep timing matters more than sleep quantityHow morning light and nighttime habits affect your rhythmThe role of magnesium in deeper, better sleepOriginally aired in June 2024, this episode is a must-listen reset for your body and mind.🎧 Hit play and make rest your superpower!Schedule your complimentary consultation today to see if...2025-07-2113 min#Balance BanterE72- Nervous System Regulation Tools for Overwhelmed WomenIf you’ve been stuck in survival mode, living on edge, or feeling like your nervous system is constantly in overdrive — this episode is your exhale.In this powerful conversation, Kristie sits down with yoga and meditation instructor Kerry, who specializes in simple, approachable nervous system regulation practices that help women feel calm, grounded, and connected again.You’ll learn:What it actually means to regulate your nervous systemHow to recognize when your body is stuck in fight-or-flight (even if you’re still functioning)Practical breathwork, grounding, and movement tools you can...2025-07-0734 min#Balance BanterE71- How to Read a Nutrition Label (Without Overthinking It)Let’s be real — most of us don’t have time to stand in a grocery aisle decoding every number on a nutrition label. But that doesn’t mean we should ignore them altogether! In this episode of Balance Banter, Kristie shares a simple, no-stress method for reading nutrition labels so you can make healthier decisions in seconds — not minutes.You’ll learn:Why the healthiest foods often have no label at allWhat “shopping the outside aisles” of the store really meansWhy ingredients matter more than calories — and what to watch forThe two la...2025-06-2311 min#Balance BanterE70- Morning & Evening Routines That Actually Stick (No Overwhelm Required)If you’ve ever tried a 12-step morning routine that collapsed by day three — welcome to the club! The truth is, when routines are too long or unrealistic, they just don’t stick. 👎🏻In this episode of Balance Banter, Kristie is keeping it refreshingly simple by breaking down 3 morning habits and 3 evening rituals that actually fit your real life — and support your nervous system, energy, digestion, and sleep.You’ll learn:The best time to wake up (and why it matters)The first thing you should drink before brushing your teethHow to use gratitude to...2025-06-0912 min#Balance BanterE69- From Burnout to Balance: How Kara Transformed Her Mindset, Health, and HabitsIn today’s powerful episode of Balance Banter, I’m sitting down with one of my incredible clients, Kara — a working mom of three, devoted wife, and beautiful example of what it looks like to truly embrace a Balanced mindset.Kara shares her honest, inspiring journey from living in a cycle of burnout and all-or-nothing thinking… to finding peace, consistency, and confidence in her wellness routine. Through small mindset shifts and sustainable habits, she’s created a lifestyle that supports her health, her faith, and her family — without restriction or extremes.In our conversation...2025-05-2649 min#Balance BanterE68- What to Eat for a Healthy Gut (Even When You’re Crazy Busy)Want to improve your digestion, reduce bloat, and support your gut... but barely have time to eat, let alone cook? 😫In this episode of Balance Banter, Kristie shares 4 of her favorite gut-friendly foods that take zero effort to prep and are easy to sneak into your everyday meals.You’ll learn:Why collagen powder is your new gut-healing BFFThe perfect swap for that jittery afternoon coffeeHow chia seeds can help you hit your fiber goals (and curb sweet cravings)A super simple way to get probiotic-rich foods onto your plate dailyThis episode is sh...2025-05-1210 min#Balance BanterE67- High-Functioning Burnout: 11 Warning Signs Your Body Is Sending You 🚨Are you secretly burning out... but still managing to get everything done? 😵💫 If you’re constantly exhausted, overwhelmed, and feeling “off,” yet still pushing through your day-to-day responsibilities, this episode is for you!In today’s Balance Banter episode, Kristie opens up about her personal journey with high-functioning burnout — and how ignoring the early signs led to serious health struggles like mold toxicity and Lyme disease.You’ll learn:The 11 sneaky signs your body is sending you that it’s under immense pressureWhy "just keep pushing" is the most dangerous advice y...2025-04-2816 min#Balance BanterE66- Best Exercises for Menopause: How to Reduce Hot Flashes, Belly Fat & Mood Swings NaturallyMenopause comes with a lot of changes—hello hot flashes, mood swings, and that dreaded belly “pooch.” 😖But you don’t have to just accept those symptoms as your new normal. In this episode of Balance Banter, Certified Functional Nutritionist and Exercise Physiologist Kristie Lengel shares how incorporating the right types of exercise can significantly reduce common menopause symptoms!Discover how strength training, low-impact cardio, and mindful movement can help balance your hormones, support metabolism, relieve stress, and help you feel strong and confident through eve...2025-04-1420 min#Balance BanterE65- The 5 Root Causes of Chronic Symptoms and DiseaseFeeling stuck with fatigue, bloating, brain fog, hormone imbalances, or weight gain—despite clean eating and regular workouts? You’re not alone!In this episode of Balance Banter, Functional Nutritionist Kristie Lengel reveals the 5 most common root causes of chronic symptoms and disease: chronic stress, toxin overload, hidden food sensitivities, gut infections, and nutrient deficiencies.Discover how these underlying imbalances often go undiagnosed by conventional medicine—and how addressing them holistically can help you finally feel strong, energized, and symptom-free.Kristie also shares real-life examples, actionable tips, and how Functional Nutrition identifies these trigge...2025-03-3118 min#Balance BanterE64- 5 Life-Changing Habits I’m Carrying into My 36th Year! 🎉Struggling with low energy, poor sleep, or constant stress? 😫In this episode of Balance Banter, Kristie Lengel shares the 5 life-changing habits that transformed her mental and physical well-being—just in time for her 36th birthday! From reducing caffeine and unplugging from social media to improving sleep routines and taking mindful walks, these small but powerful habits can help you feel more energized, focused, and balanced.Tune in to discover how simple daily shifts can create massive positive change in your life! 🙌🏼🌿 Learn more about my NEW Functional Nutrition services! ==> https://bala...2025-03-1716 min#Balance BanterE63- Healing Your Relationship with Food: Overcoming Restriction, Fear & Food GuiltHave you ever felt trapped in a cycle of extreme dieting, food fear, or guilt around what you eat? In this episode of Balance Banter, Kristie opens up about her personal battle with chronic illness and how it led to an unhealthy relationship with food.After years of restrictive diets, elimination plans, and fear-based eating, she discovered that true healing wasn’t about cutting out more foods—it was about adding the right nutrients and shifting her mindset. Learn how she’s rebuilding her approach to nutrition by focusing on nourishment over restriction and how you can do the...2025-03-0313 min#Balance BanterE62- 8 Nutrition Tips for Busy Schedules: How to Eat Healthy Without the Stress!Staying on track with healthy eating doesn’t have to be overwhelming! In this episode of Balance Banter, Kristie shares 8 practical nutrition tips designed for busy schedules! 🥦Learn how to:Plan easy mealsUse smart grocery shopping strategiesPrep ahead with batch cookingKeep healthy snacks on handSo, you can make balanced choices without the stress. Whether you’re juggling work, family, or a packed calendar, these tips will help you eat well and feel great without spending hours in the kitchen. Tune in now and start simplifying your nutrition routine today! 🛒Schedule y...2025-02-1711 min#Balance BanterE61- Gamify Your Goals: How to Stay Motivated and Make Progress Fun!What if reaching your goals didn’t feel like a chore? 🤔 In this episode of Balance Banter, Kristie introduces the concept of ‘gamifying’ your goals—turning everyday tasks into a fun and motivating challenge! Discover why small, realistic milestones work better than massive, overwhelming goals, and how creating enjoyable incentives can keep you on track. Whether you're working on fitness, nutrition, or personal development, this mindset shift will help you stay consistent, engaged, and excited about progress. Tune in to learn how to trick your brain into success and start making your goals feel easier today! 💪🏼2025-02-0314 min#Balance BanterE60- Why Too Much Cardio Is Hurting Your Weight Loss GoalsIs too much cardio holding you back from your weight loss goals? In this episode of Balance Banter, Kristie Lengel breaks down why excessive cardio might be doing more harm than good and how it can lead to elevated cortisol levels, increased belly fat, and slowed metabolism.Discover why strength training is the game-changing exercise your body needs to burn fat, build lean muscle, and improve your overall health. Kristie shares practical tips for balancing cardio with strength training, managing stress, and building a workout routine that actually supports your weight loss2025-01-2012 min#Balance BanterE59- How to Set SMART New Year’s Goals! 🎯Are your New Year’s resolutions setting you up for success or failure? In this episode of Balance Banter, Kristie Lengel breaks down the importance of setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-Bound—for your fitness, nutrition, and wellness journey in 2025! 🎯Discover why vague goals like 'I want to lose weight' or 'I want to eat less sugar' often fall short and learn how to reframe them into actionable steps you can actually achieve. 💪🏼Tune in for practical strategies to set goals that stick and make 2025 your most balanced and successful year yet! Schedule...2025-01-0617 min#Balance BanterE58- 5 Proven Tips to Stay Consistent with Exercise in the New Year!Struggling to stick to your workout routine every New Year? 👎🏻 In this episode of Balance Banter, Kristie shares 5 proven tips to help you build an exercise routine that lasts beyond January! Whether you're a busy mom, a frequent traveler, or someone just starting out, these practical strategies will help you prioritize your health and stay consistent all year long. Plus, discover how the Balance App can simplify your fitness journey with flexible, 30-minute workouts designed to fit your lifestyle. Tune in now and make 2025 your healthiest year yet!Balance App Memberships are 50% off until January 5th, 2025! Start...2024-12-2310 min#Balance BanterE57- Is Your Thyroid Being Properly Tested? Key Tests You Need to Know 🦋In this episode of Balance Banter, Kristie dives into a crucial but often overlooked topic: thyroid health. If you’ve been dealing with unexplained weight gain, low energy, mood changes, or constant chills, it could be your thyroid—but is it being properly tested? Many standard thyroid panels miss key markers, leaving women frustrated and without answers! 😠Learn about the full thyroid panel you should request and why these tests are essential for getting the complete picture of your thyroid health. Kristie also shares actionable tips on advocating for yourself with your healthcare provider and where t...2024-12-0910 min#Balance BanterE56- How to Stay Balanced This Thanksgiving: Tips for Joy, Movement, and Mindful Indulgence 🦃In this episode of Balance Banter, Kristie shares practical tips for staying balanced during Thanksgiving and the holiday season! 🦃 Whether you’re hosting the feast, indulging in your favorite treats, or navigating a packed schedule, these strategies will help you maintain your wellness goals without sacrificing joy! Learn how to let go of perfectionism, indulge mindfully without derailing your healthy habits, stay active with simple movement routines, and practice mindfulness to truly enjoy the season. Tune in to discover how to embrace the holidays with a balanced mindset and finish 2024 feeling your best! 💪🏼Schedule your complim...2024-11-2512 min#Balance BanterE55- Nutritional Interventions to Manage ADD/ADHD Symptoms 🧠Are you struggling with ADD/ADHD symptoms and looking for natural ways to enhance focus and productivity? In this episode of Balance Banter, Kristie dives into nutritional strategies that can make a real difference. Learn how going gluten-free, removing artificial food dyes like Red Dye No. 40, and stabilizing blood sugar levels can help manage ADD/ADHD symptoms and improve overall well-being!🧠 Whether you’re on medication or not, these holistic interventions can complement your approach and boost your results. Tune in for practical tips and insights to start feeling more balanced today! Stelo Continuous Gluco...2024-11-1111 min#Balance BanterE54- 6 Root Causes of Weight Loss Resistance!Why is it so hard to lose weight, even when you're eating clean and exercising regularly? 😡 In this episode of Balance Banter, Kristie dives deep into 6 root causes of weight loss resistance that often go unnoticed. She provides practical, holistic solutions to help you overcome these barriers and achieve your health goals. Tune in to uncover what's holding you back and how you can finally make progress on your weight loss journey! 🙌🏼 And as mentioned in this episode, follow this link to download your FREE GUIDE for maximizing your metabolism and balance your hormones! ==> https://balancewo...2024-10-2813 min#Balance BanterE53- How to Find Time for Exercise: Simple Strategies to Prioritize Fitness and Nutrition before the HolidaysWith the holidays right around the corner, finding time for exercise can feel even more challenging! In this episode of Balance Banter, Kristie dives into practical strategies to help you prioritize fitness and nutrition, even as life gets hectic with holiday schedules and travel. 💪🏼 Learn how to increase time awareness, eliminate distractions, and establish a routine that will help you maintain your progress. Start nailing down your Balance routine NOW so you can stay on track through the busiest season of the year! 🎄 Download Your FREE Guide: Maximizing Your Metabolism & Regulating Your Hormones with a Sleep S...2024-10-1429 min#Balance BanterE52- Intermittent Fasting: 3 Key Benefits and Drawbacks You Need to Know!Curious about intermittent fasting? In this episode of Balance Banter, Kristie breaks down the 3 key benefits and 3 potential drawbacks of IF. From improved metabolic health to possible nutrient deficiencies, learn everything you need to know before jumping into this wellness trend! ⏲️Download Your FREE Guide: Maximizing Your Metabolism & Regulating Your Hormones with a Sleep Schedule! ==> Download Here! 🔗Schedule your complimentary consultation today to see if Functional Nutrition is the right fit for you! 🌿==> https://balanceworkoutapp.com/nutrition/ Want more #BALANCE in your life?!⚫Insta...2024-09-3015 min#Balance BanterE51- Whole Food Nutrition vs. Counting Macros: Why Quality Matters for Long-Term Health!In this episode of Balance Banter, Kristie explores the key differences between counting macros and focusing on whole food nutrition. After years of prioritizing numbers during her bodybuilding career, Kristie shares how her healing journey reshaped her perspective on nutrition. Learn why eating nutrient-dense, unprocessed foods is crucial for improving energy levels, digestion, and overall well-being. Discover how to shift from macro-counting to nourishing your body with real, whole foods. Plus, get a sneak peek at new healthy recipes added to the Balance app! Tune in for practical tips on achieving sustainable wellness through quality nutrition! 🌿Dow...2024-09-1615 min#Balance BanterE50- How to Stop Emotional Eating | Understanding the Triggers and Taking Control! Do you struggle with emotional eating? 🍪 You're not alone! In this episode of Balance Banter, Kristie breaks down the reasons behind emotional eating and shares actionable steps to overcome it. Learn how to identify your triggers, manage stress, and develop healthier habits. Tune in to take control of your eating habits and find balance in your life! 💪🏼Schedule your complimentary consultation today to see if Functional Nutrition is the right fit for you! 🌿==> https://balanceworkoutapp.com/nutrition/ Want more #BALANCE in your life?!⚫Instagram⚫Facebook⚫Youtube2024-09-0219 min#Balance BanterE49- Why Strength Training is Essential for Women: Boost Health, Confidence, and LongevityIn this episode of Balance Banter, Kristie discusses the top reasons why strength training is vital for women. 💪🏼 She explores how lifting weights can prevent osteoporosis, increase metabolism, and improve mental health. Plus, Kristie shares additional benefits like enhanced functional strength and hormone balance. Tune in to find out why you should make strength training a key part of your balance routine!🔥 Incorporate Strength Training into Your Balance Routine: Start Your FREE 30-Day Trial Today! ==> The Balance App Schedule your complimentary consultation today to see if Functional...2024-08-1911 min