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 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!
• 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 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 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!
• Grab our FREE Wellness Wheel Activity sneak peek from the book!
• 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/

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

**Sensitive Topic Disclaimer: Substance Use and Suicide**

In this episode of the podcast highlighting the pillar of Avoiding Risky Substances for Lifestyle Medicine Week Day 5, Melyssa shares her personal journey with alcohol, discussing how it has impacted her life and relationships. She emphasizes the importance of recognizing low-risk drinking guidelines, the benefits and drawbacks of alcohol, and how to practice mindfulness and non-judgment as steps to change through supportive resources.

RESOURCES

• Rethinking Drinking: https://rethinkingdrinking.niaaa.nih.gov/
• Smart Recovery: https://smartrecovery.org/
• Substance Abuse and Mental Health Services Administration (SAMHSA): https://www.samhsa.gov/
• CDC Alcohol Use: https://www.cdc.gov/alcohol

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

• 00:00 Introduction to Season Three
• 00:54 Sensitive Topic Disclaimer
• 01:32 Personal Story: Struggles with Alcohol
• 10:16 Understanding Low-Risk Drinking
• 18:07 Empower Yourself: Reflecting on Alcohol Use
• 22:34 Engage: Taking Steps Towards Change
• 26:52 Conclusion and Resources