#balance banter by Kristie Lengel 🖤
Chronic diseases are now the leading causes of death in the United States—impacting everything from heart disease and cardiovascular disease to diabetes mellitus, autoimmune diseases, inflammatory bowel disease, and even Alzheimer’s disease. But are these chronic conditions simply the result of genetic predisposition?
In today’s episode of #BALANCE Banter, we’re taking a holistic approach to healing that isn’t about supplements, labs, or protocols. We’re talking about something that made a world of difference in my own healing process: healing hobbies.
Medical gaslighting has become a silent epidemic within the healthcare system—especially for people living with chronic illnesses, invisible illnesses, and complex health conditions. In recent years, more voices across social media, online support groups, and media outlets have highlighted how often patients are dismissed, minimized, or told their symptoms are “just anxiety” despite very real physical suffering.
In this episode of Balance Banter, Kristie Calise, Functional Nutrition Practitioner and founder of the Balance App, dives into the science and lived experience behind vagus nerve stimulation—a powerful tool for nervous system regulation and healing.
If mornings feel like your hardest struggle, this episode is for you! ☕
If setting goals has ever left you feeling overwhelmed, discouraged, or burnt out—this episode is for you.
In one of her most personal episodes yet, Functional Nutrition Practitioner Kristie Lengel dives deep into Mast Cell Activation Syndrome (MCAS) — a condition that played a massive role in her chronic illness journey long before it became widely recognized.
In this episode, Kristie chats with Cory from ProShine Professional Cleaning about one of the most overlooked factors in chronic illness—environmental exposure to hidden mold.
What if balance isn’t about doing everything perfectly—but learning when to pause?
If you’ve been struggling with fatigue, weight gain, mood changes, hair loss, or feeling cold all the time — but your doctor keeps saying your labs look “normal,” this episode is for you.
What happens when chronic illness changes everything — your health, your marriage, your finances, and your future dreams?
This week, we’re revisiting one of the most loved episodes from the Balance Banter vault!
Have you ever felt like you’re doing everything right and still feel exhausted, dizzy, or ungrounded?
Cortisol has become a buzzword—but how much do you really know about it?
In this heartfelt follow-up to her personal health story, host Kristie Lengel—Board Certified Integrative & Functional Nutrition Practitioner and founder of the Balance App—shares the next chapter: how her healing journey inspired the complete rebrand of the Balance App, coming Fall 2025.
In this deeply personal episode, host Kristie Lengel—Board Certified Integrative & Functional Nutrition Practitioner and founder of the Balance App—shares her full chronic illness story for the first time.
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!
If 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.
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!
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 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.
Want to improve your digestion, reduce bloat, and support your gut... but barely have time to eat, let alone cook? 😫
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!
Menopause comes with a lot of changes—hello hot flashes, mood swings, and that dreaded belly “pooch.” 😖
Feeling stuck with fatigue, bloating, brain fog, hormone imbalances, or weight gain—despite clean eating and regular workouts? You’re not alone!
Struggling with low energy, poor sleep, or constant stress? 😫
Have 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.
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! 🥦
What if reaching your goals didn’t feel like a chore? 🤔
Is 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.
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! 🎯
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!
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! 😠
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!
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!🧠
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! 🙌🏼
With 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. 💪🏼
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! ⏲️
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! 🌿
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! 💪🏼
In 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!
In this episode, Kristie dives into three key balance habits that many of us struggle with: maintaining a consistent sleep schedule, managing social media scrolling, and resisting the urge to unwind with a drink. Join us as she explores personal stories and practical strategies to overcome these common challenges. 💪🏼
To celebrate almost 2 years of biweekly episodes, let's revisit the very first episode of Balance Banter for any new listeners out there! Discover the true meaning of Balance as Kristie shares her personal story and struggles, her journey to wellness, and the birth of the Balance brand! 🖤
Are you ready to discover the missing link in your Balance journey? In this episode, Kristie delves into the vital role of spiritual health in achieving true balance. If you're feeling unmotivated despite following your daily routine, this episode is for you! Kristie shares personal insights and practical tips on how to replenish your spirit. Learn how doing a little less can actually propel you further on your path to health and happiness. Tune in to reconnect with your spirit and transform your life! 🌿
Prioritizing sleep isn't a luxury—it's a necessity for your health and well-being!🌙 If you're ready to wake up feeling refreshed and energized, tune into this episode, where Kristie dives into essential tips for maximizing your sleep.
Join Kristie as she dive deeps into the inspiring journey of Sarah Beachkovsky, a powerhouse who has seamlessly balanced the roles of a former D1 softball player, international finance professional, and high school football coach. Now an Executive Director at the Center for Lowcountry Hospitality Education, Sarah shares her story of overcoming adversity and finding strength in the face of challenges.
Ready to unlock your leadership potential? 🎙️ In this episode of the Balance Banter podcast, I dive deep with Steve Curran, Founder and Managing Partner of Khaki Consulting and retired US Navy Chief Petty Officer. With over 30 years of leadership experience, Steve shares invaluable insights on how busy women and moms can apply military leadership principles to manage their households effectively! 💪🏼
Are you tired of feeling lost in the sea of diet advice? In this week’s episode of the Balance Banter podcast, we're diving deep into the basics of nutrition that they never taught us in school!🥦
Tune into this episode of "Balance Banter" as Kristie shares easy tips for staying Balanced all summer long. Whether you're vacationing or staying home, discover how to integrate fun physical activities, manage healthy eating on the go, and maintain essential wellness habits.
Discover the surprising secrets to wellness success in this episode of Balance Banter! 🖤
This week, I'm joined by Phillip Scroggin, the founder and Managing Director of Sol Insights. Together, we take a deep dive into the world of marketing tactics, advertising intricacies, and the ever-important topic of consumer privacy. Phillip offers insights into navigating the marketing maze with your privacy intact, empowering you to make informed choices in a world saturated with health & wellness advertisements!
In this episode of Balance Banter, we’re swinging past stereotypes and climbing into the empowering world of pole dancing fitness with Anna Crisp, a pioneer in the pole fitness community and an advocate for strength, grace, and self-expression. Join us as we twirl through the misconceptions and discover the true essence of pole fitness—a journey that's about much more than athleticism; it's a celebration of empowerment, confidence, and the art of embracing one's body!
March marks my birthday month, and what better time to get raw and real! 🌟 Join me on an intimate journey where I peel back the layers of my 8-year fight for Balance!
In this episode, I explore the crucial importance of self-love and offer practical tips for those navigating the hustle. From time management hacks to small, intentional acts, discover ways to prioritize self-care in your daily routine! 🛀🏼
Join me as I sit down with the incredible Jillian Wolf – corporate boss, business owner, and mom of two – to unravel the secrets of balancing it all while still prioritizing self-care! 🙌🏼
Do you find it challenging to stay motivated and stick to your goals and healthy habits, because you truly don't enjoy them? No worries! I've got a game-changing trick for you – it's all about gamifying your goals!
Get ready for some no-nonsense wisdom on this week's Balance Banter! If you're still in the planning phase for your 2024 goals, you might be stuck in procrastination mode – so let's break free! Tune in as Kristie shares 3 powerful tips to shift from planning to action, conquer fear of failure, and make 2024 your most productive year yet. Don't miss out on this dose of motivation! 💪
Raise your hand if your goals for 2024 sound something like this✋🏼
Sometimes creating new habits and reaching your goals feels so far out of reach that you end up freezing like a deer in the headlights. That's where the 2-Minute Habit Gap Hack comes in!
It's time to turn on "Maintenance Mode"!! 🔛
The most crucial component of staying consistent with a new healthy habit is to minimize the friction that could potentially stop you from completing the task!
In this episode, Kristie welcomed her magnificent Forever Balance coaching client, Michelle Post, to the podcast to talk about the difficulties of finding balance with chronic illness and autoimmune disease.
It's that time of year again! 🎃🍗🕯️🎄The holiday's are right around the corner and things are already starting to get busy and feel stressful. This is typically the time of year where it becomes easier to "throw in the towel" on your health journey and make plans to start fresh in the new year....
In this episode, Kristie shares 3 resources that help her maintain a successful food environment so that she can stay consistent with her Balanced lifestyle! 🥦 These tips and tools will help you stay prepared for whatever life throws at you! You don't want to miss this one!
In this episode, I welcomed veteran Balance member, Tiffany Fluegel, to the podcast to talk about the different phases of her personal Balance journey! She started out strong 3 years ago, but life changes and traumatic events eventually held her back. Her journey included a ton of learning, and she now understands that BALANCE means SOOOO much more than just calories in and calories out for her!
✅Practical
It's that time of year again! We're back to hectic school schedules with early mornings, late night practices, tons of homework, and all while trying to stay on top of your 9-5pm!
Do you want to incorporate exercise into your daily routine, but have absolutely NO ENERGY? It's hard to even THINK about getting started when you're downright exhausted, am I right?!
Do you constantly feel like you're spinning your wheels and getting nowhere fast? Or maybe you're just completely burnt out but are muscling through the day to day? Tune in to this episode for some GREAT advice! 💪🏼
The hot flashes...
In this episode, Kristie dives into the difference between eating to manage health conditions and fad dieting for weight loss. She talks about her own personal experience with mold toxicity, mast cell activation syndrome and dysautonomia and how her eating habits have changed on her health journey in order to manage her symptoms.
Have you tried, tried.....and tried again to lose the weight but continue to fall short? In this episode, Kristie dives into the top 5 reasons why people are typically unsuccessful in actually reaching their weight loss goals and feeling great!
Are you struggling to stay motivated on your #Balance journey because your significant other doesn't support you? Tune in to this episode as Kristie breaks down the top 3 reasons why your partner might be unsupportive and how to handle it!
"Snacking" often gets a bad rap when it comes to fitness and nutrition, but it's so crucial for:
Could your high intensity workouts actually be causing you to GAIN weight?! In this episode, Kristie dives into the physiological response that your body has to HIIT training and why it could be causing you more harm than good!
Do you feel like you just can't get out of your own way? Do you feel like no matter how hard you try, no matter what program you sign up for, or what tools you have, you just can't seem to reach your goals?
It's hard to even THINK about creating healthier habits when you already feel like there aren't enough hours in the day! Let's take a step back and create self-awareness about where you are spending your time (or losing it!) so that you can CREATE time for more fitness and better nutrition.
"I'm sorry Doctor, you think I should weight WHAT?!"
Would you consider yourself an emotional eater?! 🍪 YOU'RE NOT ALONE! In this episode, Kristie dives into why emotional eating happens and explains the steps that you can take to stop it!
Kristie is joined by special guest, Lauren Braccia, a professional MMA fighter and hairdresser, to talk about the unhealthy relationship with food that comes along with fad dieting.
In honor of National Heart Health Month, Kristie is joined by #BALANCE member and friend, Shannan Pearsall, to remind us of the TRUE reason why we exercise, for our health! Shannan shares her own personal struggles with autoimmune disease, emotional eating and #balance, and how her "WHY" runs even deeper after having a son born with a congenital heart defect.
⚫"I can't stop eating my kids snacks!"
When you have big goals for your physique, but minimal time to execute, which type of exercise should you focus on? Cardio or strength training? 🔥
It's common to feel super motivated to reach your weight loss goals in the New Year! You're ready to sweat out the holidays and get back to healthy eating! But why do the vast majority of us end up quitting in the middle of January?
In this episode, Kristie interviews one of her most successful Forever #Balance clients, Allison! She:
In this episode, Kristie is joined by licensed mental health counselor and personal trainer, Lauren Balterman, to talk about the cognitive distortions and negative thought patterns that could be preventing you from getting the results that you want!
Fat loss is not as simple as calories in and calories out! In many cases, the reason you might not be able to lose weight is not HOW MUCH you're eating, but WHAT you are eating! In this episode, Kristie dives into the ingredient labels of foods that you THINK might be healthy, but might actually be preventing you from reaching your fat loss goals!
Want to know what the BEST workout for fat loss is?!
#Balance is NOT about working out so that you can eat whatever you want! In this episode, Kristie explains her own personal journey with black and white thinking and an "all or nothing" lifestyle. There were hills, followed by some REALLY low valleys, but her journey eventually lead her #BALANCE.
