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 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!

• Join our FREE Change Maker Community here!
• Check out Move with Melyssa - a size inclusive, virtual fitness studio!
• Grab your copy of Melyssa's book here!
• Follow us on Instagram: @melyssa_with_a_why and @healthylivingdoesnthavetosuck
• Email Melyssa at: info@melyssawithawhy.com
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

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/
• Webpage: http://www.ericajowett.com
• Email: ejhirst@gocuris.com

CHECK OUT OUR LINKS!

• Join the Change Maker Collective 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!
• Grab our FREE 25-minute audiobook Introduction sneak peek from the book!
• Join our FREE Change Maker Community here!
• Grab your copy of Melyssa’s book here!
• Follow us on Instagram:
• Email Melyssa at: info@melyssawithawhy.com
• Visit our website: 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

In this episode, Melyssa is joined by Simon Matthews, a seasoned expert in health and wellness coaching, to delve into the importance of social connection as a pivotal component of lifestyle medicine. Simon shares his unconventional journey from nearly becoming a radio broadcaster and airline pilot to establishing himself in the field of psychology and lifestyle medicine. The conversation highlights the multi-faceted nature of social connectedness, from interpersonal relationships to connections with nature, animals, and broader cultural and spiritual communities. They discuss practical strategies like 'social snacking'—simple, everyday interactions—that can help build and strengthen social ties. Emphasizing intentionality, Simon and Melissa explore how these small steps can lead to significant improvements in overall health and wellbeing, making healthy living an enjoyable and sustainable endeavor.

CONNECT WITH SIMON

• Linkedin: https://www.linkedin.com/in/simonmatthewsfaslm/
• Website: https://www.simonmatthewsconsulting.com
• Tiny Health Stories: https://www.tinyhealthstories.online/

CHECK OUT OUR LINKS!

• Join the Change Maker Collective 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!
• Grab our FREE 25-minute audiobook Introduction sneak peek from the book!
• Join our FREE Change Maker Community here!
• Grab your copy of Melyssa’s book here!
• Follow us on Instagram:
• Email Melyssa at: info@melyssawithawhy.com
• Visit our website: https://www.healthylivingdoesnthavetosuck.com/

TIMESTAMPS

• 00:53 Introduction to Lifestyle Medicine Week Day 7
• 01:40 Special Guest: Simon Matthews on Social Connection
• 02:22 Simon's Journey to Lifestyle Medicine
• 04:16 The Importance of Behavioral Change
• 07:30 Exploring Systemic Connectedness
• 16:56 The Concept of Social Snacking
• 19:09 The Power of Social Snacking
• 20:31 Positive Psychology Interventions
• 21:49 Starting Small: Building Social Connections
• 26:40 Intentionality in Social Connections
• 28:41 Introversion vs. Extroversion in Social Connections
• 36:24 Combining Lifestyle Medicine Principles