Keep Yourself Well

Ep. 84 | Are you stretching before and after your workouts? Kalli digs into why prehab and taking time for your body is just as important before your workout is just as important as that post-workout stretch.

Ep. 81 | Chris Tetlock says that running literally helped him find himself and is a savior for this mental health. In this episode, he and Kalli get into how the 40-year-old is pushing things to extreme, with a goal of running 200 kilometers in 24 hours.

Ep.80 | In this episode, Kalli breaks down the different ways that people take in information and makes the case for intentionally continuing your learning as you get older and not just through traditional school settings. Kalli also shares what she's observed about her own learning style.

Ep.79 | One day, it was like a switch flipped and Pam Hutchings' teen daughter went from typical, to in a full mental health crisis. In this episode, her and Kalli talk about her daughter's journey to health, the navigating mental health in the health system, and why it's all inspired her to help more teens in her own city.

Ep.78 | In this episode, Kalli digs into all the things that factor into caloric deficit diets for fat loss -- why it works for some people, why it doesn't for others, and how your personal physiology and genetics play a role.

Ep.77 | In this episode, Kalli sits down with her long-time wrestling coach Russell Fersch to talk about coaching, retirement transitions, athlete development and how to tackle your mental mindset on the mat and in life.

Ep.76 | Talking about (and validating) the things that make life hard. In this foundational habits episode, Kalli delves into the types of stress we experience, the impact of stress on our physical health, how to manage it, and how to find resources if you're truly struggling with your load.

Ep.75 | Focused and dialed in, wrestler Katie Dutchak joins Kalli in this episode to talk about chasing her dream of representing Canada at the 2024 Olympics as a wrestler and how she found herself on the journey.

Ep.70 | Keeping yourself hydrated is a foundational habit. Most people are dehydrated all the time. But it's more than just drinking eight glasses of water a day. Kalli digs into what our bodies need and why.  And, she has some easy tips and tricks for you to drink more liquid in your day.

Ep.68 | Kalli reflects on her time as a professional bodybuilder and how it affected her body and her identity. She digs into why she ultimately walked away with hopes of bringing some transparency to the sport.

Ep.66 | Are you getting enough nutrients from your food? Should you take vitamins and supplements? In this foundational habits episode Kalli goes through some of her favourites that can enhance your day-to-day life.

Ep.64 | Kalli goes through five things to focus on to take with you into 2023. This is not about when we start making changes, but how.

In the final (very brief) episode of 2022, Kalli sends her best wishes.

Ep.63 | As we come to end of a year, many people are considering new goals for 2023. They're also living a world that is different after a worldwide pandemic -- people are finding and stretching their limits in so many facets of life. In this episode, Kalli talks about how she narrowly avoided burnout, how you can identify it, and things you can do to prevent it.

Ep.62 | As we get into the season of gift gifting, consuming food, and saying goodbye to 2022, Kalli chats with biologist Launne Kolla about how we can be better protecting the environment and set our own sustainability goals with small, simple steps.

Ep.61 | In this quick episode, Kalli digs into the scoop on keto sweeteners so you can enjoy, socialize and feel satisfied and not sick as you wade through the holiday season.

Ep.60 | As we get close to the end of November, a month that has a focus on men's mental and physical health, Kalli chats with Allan Kehler, a mental health advocate, professional speaker and wellness coach. He has persevered through the lifelong effects of mental illness, addiction, trauma, and suicide. Allan shares how he's turned his challenges into triumph. 

Ep.59 | Ahead of Black Friday in the United States (and now in Canada), Kalli digs into her favourite wellness apps, some of which have some pretty great deals you can take advantage of.

Ep.58 | Sherri Habermehl was diagnosed with Type 1 diabetes at eight years old. Then, at 33, she was diagnosed with Hashimoto’s Thyroiditis, an autoimmune thyroid disorder. In this episode, her and Kalli discuss how a whole-food ketogenic diet and therapeutic fasting to help manage her conditions.

Ep.57 | What does it actually cost to build out your own home gym? Is joining a chain gym or sport-specific fitness centre worth the financial investment? Kalli looks at the dollars and cents as she rejoins the public gym life after more than two years. 

Ep.53 | As we go through the Canadian Thanksgiving long weekend, Kalli digs into the physical and mental benefits of what she likes to call Vitamin G -- gratitude.

Ep.52 | The how and why super successful bodybuilder and wellness coach Jill Stinson (Hanson) walked away from competition and seemingly flipped her life upside down. Jill shares with Kalli why she's happier, healthier and finding joy more regularly.

Ep.51 | Are you struggling to find your movement groove? Maybe you've let some of you personal goals slide in an effort to stay caught up with other aspects of your life. In this episode, Kalli helps you find a way to navigate what she considers a daily prescription for your health: movement.

Ep.50 | Morning show radio host turned "government gal" Lindsay May joins Kalli to talk about why she walked away from what so many people would consider a dream job. More on how she's doing now, how she's managing anxiety and a binge-eating disorder, and why she thinks everyone needs a therapist. Lindsay also spills some behind the scenes secrets from the radio world. 

Ep.49 | Season 2 premiere! Kalli reflects on her first real vacation in a decade: what she learned about navigating keto, what she learned about herself, plus, some quick travel tips, too. 

Ep.47 | Do you need exogenous ketones to stay in ketosis? Do they help? How do you know which ones are worth the investment? Kalli gets into the basics around ketone supplements to help you decide if it's something you might want (or need) in a ketogenic lifestyle. 

Ep.46 | Sometimes when we look at our health on paper, everything seems fine. But what if you don't feel great? Melanie Garrett is on her way to becoming a naturopathic doctor and in this episode, her and Kalli dive into the practice and how it can be helpful for people, both on its own and in combination with Western medicine. 

Ep.45 | Are you still chasing the goals you set for yourself at the start of 2022? In this episode, Kalli invites you to look back at the goals you set for yourself in January and to check: are they on track, or do they need some refocusing? Have your goals changed entirely? Some great food for thought as we roll into the back half of the year.

Ep.44 | Kalli chats with victim services responder Taylor Chetty about movement, manifestation, mindfulness, the privilege of wellness, and the cult of spin classes. 

Ep.43 | There are memes, jokes and die hard believers -- but what is CrossFit actually like? In this episode Kalli shares how she went from a doubter to a believer, along with some of the pros and cons of the sport. 

Ep.42 | Spending more than 100 days on the road each year, living in two different provinces, while balancing a successful career, a committed relationship, and a busy social life, musician Jeffery Straker spends a lot of time juggling priorities to keep himself well. In this episode, he and Kalli get into Pride Month, men's mental health, and why people always bring baking to his concerts.

Ep.41 | Put on the bathing suit, play with your kids, enjoy the summer season! In this episode, Kalli plants the seed for adjusting goals and victory targets for the season of life you're living in.

Ep.40 | Larissa Burnouf says she’s been on a ride that she was never supposed to finish, but she did -- the former journalist and mom of two is now a Saskatchewan lawyer specializing in civil litigation. In this episode, she and Kalli get into the inspiring road it took to get there. 

Ep.39 | How do you want to feel when you get back from the weekend? From that trip? Later this year? As we approach the summer season that includes patios, camping, road trips and nights around the fire, Kalli has a pep talk and some  reminders that will help you stick to your lifestyle through the summer season, including some great tips for eating on the fly.

Ep.38 | Kalli sits down with her brother Dylan who manages his Type 2 Diabetes with a ketogenic lifestyle. They talk about the how, the challenges, and the why.

Ep.37 | Kalli gets into her pillars of a what you should be investing in your physical and mental retirement fund and the true cost of health and wellness.

Ep.36 | Kalli and life coach Courtney Quinn talk about finding and maintaining habits and routine, being consistent, and knowing that life does not (and should not!) look the same for everyone. They also dive into cycles and birth control, hormones, babies and pregnancy, personal expectations, and, who exactly, benefits from a life coach.

Ep.35 | What do you know about host Kalli Youngstrom? She's an entrepreneur, athlete, podcast host, ketogenic nutrition expert, cat mom, and so much more. After a social media call out for ask me anything (AMA) questions, Kalli reveals more about herself and her motivation in this episode.

Ep.34 | What is mindfulness and what does it have to do with your physical wellness? In this episode, Kalli and physical therapy professor and mindfulness expert Scotty Butcher look at the connection and how it can help you.

Ep.33 | Kalli digs into why your sleep is the foundation of your health and one of the key habits you can improve to optimize your life. And of course, she provides some tips and tricks to help you get more shut eye during the week.

Ep.31 | Kalli invites you to look at your lifestyle goals and to have a conversation with yourself about the role alcohol plays in achieving those goals. 

Ep.30 | His was on a path he didn't like, but CJ Hollett didn't know how to change it. It took a serious offence and some jail time for the then-teenager to course-correct his journey. In this episode, Kalli and the established Brazilian Jiu Jitsu coach talk about his path, his present, and what he hopes for the future. 

Ep.29 | Kalli sits down to discuss coming out of retirement as a competitor, and how her mindset and approach to competing has changed over the years -- regardless of the sport. 

Ep.28 | Why do we burst into tears or see red in a fit of rage? What is going on inside our brains that our big emotions show up the way they do? In this episode, Kalli and therapist Georgia McCusker get curious with emotions and take a closer look at how therapy works. 

Ep.27 | Kalli discusses how to implement counselling and routines in busy lifestyles, and how it can be done in small steps instead of an overwhelming overhaul. 

Ep.25 | Chances are, if you've mastered something, you've put in the time to get good at it. But the road to success can be a long one, with few rewards. In this episode, Kalli shares a recent personal victory, the path to getting there, and where she goes from here. Spoiler alert: it all comes back to consistency. 

Ep.23 | In honour of National Girls and Women in Sports Day, Kalli goes through her journey through sports from the age of five years old, how athletics impacted her nutrition, confidence, leadership skills, and what she's loved and learned about the differences, the processes, and the community of it all.  

Ep.21 | It happened -- despite the best of intentions and following all public health orders and recommendations, Kalli came down with COVID-19 last week. In this week's episode, Kalli pulls back the curtain on her personal health and shares what the experience was like for her.

Ep.20 | If paying down debt, growing your wealth, or just getting a better understanding of your financial situation is one of your goals for 2022, this episode is a must-listen. Financial coach Mandyy Thomas sits down with Kalli to talk about the connection between money and mental health, and delivers some practical tips and tricks.

Ep.19 | Kalli gets into the bad rap of New Year Resolutions, why we need a language shift, and more on the one book you need read this year 

Time to take some of my own advice and take a little time to recharge. A thank for you for a fabulous 2021 and a preview of what's to come in 2022!

Ep.17 | In this episode, Kalli reveals her formula for goal setting. The process of looking to the future with her circle of life assessment also involves looking back and reflecting on what’s been accomplished in the past year. A step-by-step plan to help you go into the new year on the right foot. 

Ep.16 | There’s a saying that goes, if someone is offended by your boundaries, that person is probably the reason you need them in the first place. Last week’s episode was a primer, this week we are really digging into setting personal boundaries and having hard conversations with social worker Ashley Breland. 

Ep.15 | Kalli offers you a quick primer to help you start setting your mindset as we head into socializing season, including how to set boundaries around food, alcohol, your time, and conversation topics. 

Ep.14 | What do we really know about the people who bring us the news in the morning? In this episode, Kalli and CTV Morning Live Saskatoon host Alex Brown get into the intense hours the career requires: yes, that 3am alarm clock is real. After finding her way to self love, Brown is a body inclusivity advocate and passionate about mental health. In this episode, she shares her personal journey to wellness and how she found joy on TikTok. 

Ep.13 | Being an entrepreneur was not Kalli's original plan while navigating her undergraduate education, but it became her path afterward. In honour of World Entrepreneur Day this week, Kalli sat down to reflect on how her health business has morphed over the years and lays out a few non-traditional life and business lessons she discovered along the way. 

Ep.12 | The road to an International Powerlifting Federation (IPF) world record is a hard one. Saskatoon powerlifter Jessica Buettner holds a few of those records. Her path to barbell domination is a complicated one. Over the last eight years, she's built her strength while navigating Type 1 Diabetes, something she was diagnosed with at 11 years old. In this episode, Jess and Kalli get into mindset and motivation, nutrition, recovery, social media, and the strategy around how she conquered worlds. Strap in, this is a good listen.

Ep.11 | Kalli looks at how much we give of ourselves in the various facets of our lives. Where are you putting too much effort, and what is lagging behind and suffering? What is your priority and what is your purpose? As one human, you cannot give 100% in all areas. If you're killing it in your career, but have no family life or socialization time, are you fulfilled? Taking a look at how you balance your time and effort may help you both be, and feel, successful.

Ep.10 | It was not one, but two cancer diagnosis that changed the personal and professional path of Saskatoon's Adriana Johnsgaard. A self-proclaimed bio hacker and life enthusiast, this non-practicing physician is now a cancer "thriver" and is board certified in functional medicine. In this episode, her and Kalli get dig into the road Adriana is on and how she got there.

Ep.09 | Whether you do or you don't, the time will pass anyway. In this episode, Kalli gets into why you should be setting goals, trying to learn new things, and pushing our personal development, regardless of your age. And, if you're considering flipping the switch, and trying something new, Kalli will tell you why you should do it. And, she has some tips on how to commit to following through in uncomfortable experiences with some advice on how to flex your embarrassment and failure muscles.

Ep.08 | "I learned I cannot tie my identity to what I do." -Life is what happens when we're making other plans. A former athlete, Dr. Kurtis Gryba found his way to the healthcare system after a very serious knee injury. In this episode, Kalli and Kurtis get into his athletic history, his shift in identity and his road to becoming a chiropractor, the holistic theory of his practice, and how he helps his guide patients through recovery into a resilient body and mind.

Ep.07 | "I will never tell you that you can't have pie." Navigating the holidays can be a challenge when it comes to maintaining personal goals, enjoying time with family and friends, and sticking to your nutritional goals. But, this episode isn’t about how to avoid gaining weight over Thanksgiving (or any other food-focused holiday). Instead, Kalli names her Top 10 tips to help you feel your best mentally and physically over Thanksgiving. Her intention is to help you dodge obstacles and to set yourself up for success so you can be present and create fond memories with your loved ones.

Ep.06 | The myth of having it all is just that: a myth. Brooke Johnson Isaak is a proud feminist, and she's happy to tell you why. She's also a new mom, criminal lawyer, lecturer, blogger, and fashionista. This week, she and Kalli get into motherhood, gender roles, the challenges of inequality, and that always looming imposter syndrome.

Ep.05 | The road we end up on is not always the path we intended to take. As a nutritionist, Kali has made a name for herself as specialist in ketogenic nutrition. But she did not set out for it to be that way. In fact, when she started changing her own diet about a decade ago, she didn't realize she was actually eating in a ketogenic way. Now, with the education and certifications to back it up, Kali shares how she found her way to keto, and why it's the lifestyle she chooses to champion.

Ep.04 | Getting to the top of the pack at the CrossFit Games is no small feat, but Jason Cain has accomplished that, and so much more, while also balancing real life challenges. In this episode, Kalli digs into entrepreneurship, athletics, nutrition, goal setting and much more with the Saskatoon-based business owner and athlete. 

Ep.03 | We know that we can all be our own worst critics, especially when it comes to the expectations we put on ourselves for personal performance, whether that is personally or professionally. During the 2020 Tokyo Olympics, U.S. superstar gymnast Simone Biles got the world talking about mental health and boundaries when she withdrew herself from a number of gymnastics events. In this episode, Kalli digs into the expectations we put on ourselves, how we can all feel similar pressure in our daily lives, and how we can give ourselves permission to rest -- let's just call it the Simon Biles effect.

Ep.02 | When we talk about people being resilient, Kaleb Dahlgren's name should come up in the conversation. A survivor of the 2018 Humboldt Broncos bus crash, Dahlgren has been looking adversity in the eye since he was diagnosed as a Type 1 Diabetic when he was four years old. Now, an accomplished best selling author on the road to a career as a chiropractor, Dahlgren sits down with Kalli to talk about diabetic health, traumatic brain injuries, nutrition, and the jams that get him pumped out for a workout. This is one you don't want to miss. 

Ep.01. | Surprise! I'm Kalli Youngstrom and this is the latest labour of love in my KY Wellness family. What is Keep Yourself Well? Well, have a listen to learn a bit about me and to find out what you can expect in upcoming episodes!