In this heartfelt Episode 6, Erika Barnhart sits down with her 22-year-old daughter, Kiana Barnhart, for an honest mother-daughter conversation about motherhood, health, and personal transformation. Kiana shares her journey as a young mom—navigating postpartum challenges, reshaping her relationship with food, and discovering the powerful impact of intermittent fasting. From weight loss and confidence to mental clarity, digestion, skin health, and mindful eating, this episode explores how small, sustainable changes can lead to lasting wellness. Whether you’re a new parent, curious about fasting, or looking to reconnect with your body and priorities, this conversation offers real-life insight, encouragement, and inspiration. 💚 Topics include: • Postpartum health & self-care • Intermittent fasting for beginners • Mindful eating & food quality • Mental clarity, ADHD & digestion • Healthy habits for kids & families • Navigating social eating & vacations • Listening to your body without guilt 🎧 Sound Disclaimer: This episode was recorded in person with a guest for the first time. While the audio quality may vary slightly, the conversation and message remain the heart of this episode. Thank you for your grace as we continue to grow and improve! ⏱️ Chapters included for easy listening If this episode resonates, please like, subscribe, and share—it helps support the podcast and this growing wellness community. 💚🎙️

Watch on YouTube - https://youtu.be/3ZOrulQYTUg

Takeaways

• Fasting as a Lifestyle
• Postpartum Challenges Nutrition and Snack Choices
• Meal Planning for Children
• Impact of Fasting on Health
• Skin and Hair Health Improved health through fasting
• Enhanced self-care and body awareness Intermittent fasting has led to a change in food preferences and choices
• Ease into intermittent fasting and ensure the right mindset and support system
• Listen to your body and pay attention to cravings for better food choices

Chapters

• 00:00 New Year's Day Reflections and Changes
• 06:09 Weight Management and Water Retention
• 11:09 Fasting and Physical Activity
• 16:10 Snacking Habits and Fasting Misconceptions
• 31:05 Skin and Hair Health
• 37:44 Managing Allergies and Health
• 43:03 Fasting and Mental Clarity
• 50:30 Fasting and Intuitive Eating
• 01:15:27 Closing Thoughts and Encouragement for Fasting Beginners

The conversation covers Daniela's fasting journey, the discovery of intermittent fasting, the importance of community support, the significance of consistency and mindful eating, the fasting routine and food quality, the role of carbohydrates and the influence of Blue Zones on eating habits and lifestyle. The conversation covers the impact of physical activity and lifestyle on weight management, the role of intermittent fasting in weight loss and health, and the influence of mindset and emotional well-being during intermittent fasting. The discussion delves into the differences in physical activity and walking habits in different countries, the effects of intermittent fasting on hormones and insulin resistance, and the positive impact of intermittent fasting on emotional well-being and mindset. The conversation covers various aspects of intermittent fasting, including the role of accountability and tools, the use of apps and resources, recommendations for plant-based nutrition, challenges and support in intermittent fasting, advice for beginners, surprising benefits, and the impact of age on intermittent fasting. Key takeaways include the improvement of memory and cognitive function, the importance of community support, and the sustainable and free nature of intermittent fasting.

Takeaways

• Intermittent fasting for health
• Quality of food matters
• Community support and inspiration Walking and physical activity in different countries
• Impact of intermittent fasting on weight loss and health
• Mindset and emotional well-being during intermittent fasting Intermittent fasting can improve memory and cognitive function.
• Community support and like-minded individuals play a crucial role in the success of intermittent fasting.
• Intermittent fasting is a sustainable and free approach to improving health and well-being.

Chapters

• 00:00 Introduction and Fasting Journey
• 05:53 Support and Community
• 12:01 Fasting Routine and Food Quality
• 18:00 Eating Habits and Lifestyle
• 32:25 Diet and Nutrition
• 38:43 Mindset and Emotional Well-being
• 44:23 Recommendations and Resources
• 50:47 Advice for Beginners and Long-Term Benefits
• 59:30 Age and Intermittent Fasting
• Watch on YouTube - https://youtu.be/vnL3cp_Sf2E

Intermittent fasting isn’t about starving—it’s about freedom, clarity, and healing.

In this episode, Erika Barnhart sits down with fasting coach Lisa Evers to talk clean fasting, mental health, hormonal balance, and how flexibility makes fasting sustainable. Like so many of us, Lisa faced some real struggles. Diet brain, body image and digestive issues as well as hypothyroidism? Yep, they had her caught up in a whirlwind of food and exercise obsessions. Then came the game-changer: Intermittent Fasting (IF). This powerful shift didn't just transform her health; it flipped her mindset upside down! Suddenly, she was free from the grip of diet culture and body image worries. But Lisa didn't stop there. She's launched her own digital business to help you find your food freedom! It hasn't always been easy, but she's not just getting by; she's thriving, thanks to the benefits of IF! Her passion for helping others shines bright as she lifts people up to embrace their own freedom.

✨ In this episode, you’ll learn:

Why intermittent fasting is about when you eat, not starving What clean fasting really means and why it matters

How fasting can positively impact mental health

Why flexibility leads to long-term success How to listen to hunger signals without fear The role of hormonal health in fasting Simple food choices that support fasting How community and resources support lasting change

🧠 Fasting is a tool for health—not just weight loss.

Watch on Youtube - https://youtu.be/U28Vorz4oT8 #IntermittentFasting #CleanFasting #HormonalHealth #MentalHealth #FastingJourney