PODCAST · health
Free Self Care
by Free Self Care
Actionable tips for the body and mind by Sarah-Kate Rems, an Ivy League trained board-certified Family Nurse Practitioner with an expertise in preventative healthcare. She's worked with everyone from high stressed professionals (on their mental health) in NYC to award winning actors in LA (on their diet and fitness), and much more in between. What she loves to do is distill my broad experience into simple actionable takeaways for you.
Episodes
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Why You Need to Stop Comparing to Others
In this episode Eric talks about the trap of comparing ourselves to those who appear to “have it better” than us – whether it’s a good friend, family member, or some random person you follow on Instagram – the temptation to compare is always there. Learn 5 reasons why you should stop comparing...
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Top Health Benefits of Yoga
There are so many benefits of yoga for both the mind and body that everyone can benefit from. Yoga is definitely an exercise for all individuals, you do not have to be inherently flexible or athletic. You also do not need to go all the time to achieve the health benefits – albeit the more you go,...
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Simple Tricks to Boost Your Mood
It happens to everyone every once and a while – you wake up just feeling off or not yourself. This doesn’t mean the rest of your day has to be doomed because you woke up on a bad note and there are certainly simple things you can do to boost your mood quickly. Listen to this episode to learn how!
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Hacks to Make Exercise a Habit
Exercise is one of the very best things you can do for yourself. It helps with mood, prevents cancer and disease, keeps you in shape – exercise literally does it all. That being said, exercise is also one of the hardest things to make a habit, especially if you are someone who didn’t grow up...
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Why You Should Practice Yoga
Yoga is one of the best things you can do for both your mind and body and is beneficial for all men and women of all ages and backgrounds, it is never too late to start and you don’t have to be inherently flexible to do it. In this episode Sarah-Kate talks about the benefits of yoga that she's…
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Sneaky Situations Derailing Your Diet
You’ve been working out really hard and eating healthy, and you still feel like you aren’t making much progress, what gives? This is a very common situation I see in practice. Well, when we look a little closer at your day-to-day life, normally there are a few situations where unhealthy foods…
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7 Steps to New Positive Habits
What better day than today to start making positive and lasting changes in our life. When we do something consistently, and without even really thinking about it, we call that a habit. Of course there are good and bad habits, but today we are going to focus on the good – though removing bad…
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How You Can Benefit From Side Projects
Many of the great companies that we are familiar with began as side projects. Yep, they were started when their founders still had day jobs. This is not uncommon and there are many additional benefits of creating a side project. In this episode Eric talks about the benefits of creating a side...
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Finding The Best Workouts For Your Goals
All forms of exercise are great for both your mind and body, but different workouts will give you different results. Some workouts will be great for weight loss, while others will be great for posture, but rarely does one specific workout check all of the boxes for all fitness goals. Ask yourself...
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How to Better Deal with Change
Change, well it’s inevitable in life. In fact, it’s one of the most constant things that we can count on happening in our day to day lives. Most people fear change and not only that, worry about it before it even happens. Instead of worrying about change, today we'll discuss 7 ways to better deal...
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Simple Ways to Unplug from Your Phone
How many times a day do you check your phone? How about how many times per hour? Probably way too many times right?! If just thinking about unplugging from your phone makes you feel anxious, don’t worry, you don’t have to fully detach from your phone to get the same benefits! Starting with just...
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How to Sleep Better at Night
In this episode Sarah-Kate helps you with your bedtime routine to get a better sleep at night. Sleep is so incredibly important for our mind and body, and is a necessity for optimal functioning and for us to feel our best. After a good sleep you feel energized, happy, less stressed, and that’s...
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Avoid These Foods for Weight Loss
In this episode Sarah-Kate talks about the foods that you'll want to avoid if you're looking to lose weight. We know it can be confusing when it comes to trying to eat healthy and make the best diet choices – think about how how many new diet books come out in a year!? That being said, there are...
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Eating Healthy on a Budget
In this episode Sarah-Kate (our resident health expert) discusses the cheapest and healthiest foods that you can find in the market to help you to put together simple, healthy, and cheap meals. As a full-time college student for about eight years, SK had to learn how to eat healthy on a very…
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How to Prevent a Hangover
I can imagine that just about everyone who has drank alcohol before has experienced a hangover at some point in time. Hangovers range in quality and severity with symptoms such as fatigue, nausea, headache, shakiness, dizziness, vomiting, diarrhea, weakness, anxiety, and depression. The only real...
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How to Prevent Constipation
This is a very common question that I get from my patients as well as our online community and on Instagram. Constipation is incredibly common but it doesn’t have to be! There are many ways to prevent constipation – or at least relieve symptoms of constipation to some degree – by making a few...
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How Coffee Can Help You Lose Weight
Good news coffee lovers – coffee may help you to lose weight and help you to reach your fitness goals quicker! Listen to learn the top 5 ways coffee helps you to lose weight!
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Why Breakfast Is Your Most Important Meal
Is breakfast the most important meal of the day? This is one of the most common questions I’ve had in practice. And to answer simply, yes it is. What you eat (or don’t eat) in the morning does dictate how you will feel for the rest of the day. Listen to learn why breakfast is the most important...
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Surprising Foods That Make You Hungrier
If you feel like you are always hungry and constantly needing to snack, it’s probably a good idea to take a look at what you are eating on a daily basis. It could be that you are just not eating enough at breakfast, lunch, and/or dinner, or it could be that it’s WHAT you are eating that is making...
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Top Healthy Ways to Gain Weight
Gaining weight is not as easy as it sounds, especially if you are someone who likes to eat healthy and loves to exercise. That being said, there are definitely ways to tweak your diet and exercise routine to gain weight in a healthy way without having to ditch your healthy lifestyle. Listen to…
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How to Be a Great Communicator
With all of the chatter going on in today’s world, it’s incredibly important for you to be able to stand out from the crowd and communicate effectively. In fact, one of the most common traits of successful leaders is that they are great communicators. In this episode Eric discusses 8 ways to...
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Food and Drink Causing Your Heartburn
Heartburn is when acid from the stomach shoots up into the esophagus, causing that burning like feeling down the throat – this is why heart burn is also referred to as “acid reflux.” I once had it described to me as a burp that won’t come out, which I think is probably the best description of how...
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How to Quiet Your Monkey Mind
Do you constantly feel like you have a voice in your head (feeding you negative thoughts!)? Well the good news is that this doesn’t make you crazy, it’s actually built into our DNA to have this pesky sidekick living alongside us. This mostly unwanted friend is often referred to as our “Monkey…
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Physical Symptoms of Depression You Need to Know
Think depression is all in the head? Well, think again. Depression is much more than just feeling sad and it actually may manifest itself in many different physical ways that you may not be aware of. Listen to this episode to learn 8 physical symptoms of depression.
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Healthy Habits That Aren't So Healthy
The worst is when you are actively trying to be healthy and trying to incorporate healthy practices into your daily routine, only to find out that what you are doing is not helping, or may even be hurting you.
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The Worst Vacation Habits Making You Gain Weight
Taking a vacation is one of the very best things you can do for yourself because it’s a time to make happy memories and to reset and recharge. That being said, vacation can also be a time that you sabotage your healthy diet and exercise routine if you don’t plan accordingly. Listen to this…
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Saltiest Foods Making You Bloated and Heavy
Do you ever consider how much sodium you are consuming? Most individuals need under 2,300 mg of sodium per day. This might sound like a lot, but it actually adds up very quickly and most will actually eat twice as much of this recommended amount. Ok, so why should you care? Well, aside from being...
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Our Favorite Healthy Travel Snacks
Traveling can be fun, but it can also be unpredictable and it can be hard to stick to a healthy diet while traveling. The key is to have a plan, and to have healthy snacks on hand. A key point is to make sure you buy your snacks before you get to the airport or gas station, because the prices…
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What You Should Know About the Keto Diet
A ketogenic diet means that most of your calories are coming from fat, you are eating a moderate amount of protein, and keeping carbs low – around 50 grams net carbs. In my opinion, when done correctly this type of diet is best for controlling and preventing chronic disease – most notably…
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"Healthy" Drinks You Should Really Avoid
It’s not easy sticking to a healthy diet, and what makes it even worse is when food and drink are marketed as healthy, only for you to find out that they are anything but healthy! Beverages are the worst offenders because they are easy to consume without them making you feel full or realizing…
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Simple Mindfulness Practices for Children
Mindfulness has been shown to improve the quality of our adult lives in many ways, but children too can join in on the amazing benefits. Specifically, mindfulness has been shown to: improve a child’s social skills, boost focus, lower attention problems, and even limit the negative effects of...
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Let's Talk About Fruit
Fruit has a ton of nutrients and vitamins, but it also contains a good amount of sugar. Too much sugar from any source is toxic to the body, and too much sugar in the body is a risk factor for basically every type of chronic disease including diabetes and obesity. Learn about the good and the bad...
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Dehydration Signs You Need to Know
Dehydration is extremely common, it’s probably one of the most common conditions I see in practice. Identifying that you are indeed dehydrated can be tricky because the most common symptoms are often very subtle. Understanding the symptoms of dehydration is extremely important to be able to treat...
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The Supplements We Take Daily
There are thousands of different supplements in the market today, and the efficacy is questionable for at least half of them. Let us start this first by saying that I believe diet and lifestyle are always best, but in cases where this is not enough, taking a supplement can certainly be…
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Quick Ways to Boost Your Energy
Having low energy is the worst! Feeling sluggish and fatigued can also make you feel depressed, down, and unproductive – not good! We all feel a little low energy at times which is fine, but there are definitely ways to kick start your energy back into high gear quickly. In this episode…
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How to Make Healthy Breakfast Choices
Breakfast is the most important meal of the day because what you eat (or don’t eat) will play a huge part in how you feel the rest of the day. Yes, that one meal in the morning will affect your mood, blood sugar, hunger, and food choices for the rest of the day – wow! So what do you choose when…
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Tips to Stay Healthy on Vacation
Vacation can be incredibly beneficial for your health because it is a time to reset and relax, and to get away from stressors of everyday life. However, sometimes vacation can turn into a time that we over indulge and by the end of the vacation you might feel like you need a vacation from your...
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Thoughts on Living a Life of Purpose
I think we can all admit that we often spend our days navigating busyness while on ‘autopilot’, jumping from task to task, not living life with a true intention. When we do this we don’t feel a sense of joy or purpose in our lives, but instead feel anxiety and chaos. In this episode Eric gives…
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Travel Hacks You Need to Know
Travel is one of the best things you can do with your money because the experiences and the memories last a lifetime. Experiencing other cultures and other ways of living broadens your scope of perspective and enhances the quality of your own life. Studies have also found that spending money on...
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How to Bring Out Your Positive Emotions
We all have positivity inside of us, it just takes cultivating certain daily approaches to life to bring it out. Our brains are wired to default to the emotions that are most often demonstrated – so instead of focusing on fear, grief, and other negative emotions – focus on love, passion, and…
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Eat Healthy and Save Money on Vacation
Experiences and memories last forever which is why vacation is one of the very best things you can spend your money on. That being said, vacation can be quite costly! One aspect of vacation that can either make or break your bank account is the food. Think about how many meals you eat a day, the...
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Quick Tips to Upgrade Your Life
We’re always looking to improve and optimize our lives, so this episode give you 8 of our favorite quick tips to give you a boost! Give it a listen and start upgrading your life today!
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How to Exercise on Vacation
Travel is something that we all likely do at some point over the Summer (and throughout the year), and so you probably know that traveling can make it hard to stick to your workout routine. The best way to stay in shape while traveling is to have a plan before you travel, and to schedule exercise...
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Key Factors for Weight Loss
It seems like everyone is always trying to lose weight or at least trying to prevent fat gain. It is harder for women to regulate the amount of fat on their bodies than men, due to the fact that women’s body’s are much more highly regulated by hormones and women need more fat on them than men.…
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Foods to Eat for Better Skin and Hair
What you eat plays a key role in how you look, and fat is one of the most important building blocks for healthy skin and hair. The best fats are anti-inflammatory fats that are also packed with other vitamins and nutrients, so that you get the most bang for your buck. Listen to this episode to...
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How to Increase Your Focus
We’ve all been there, you have a ton of work to do or you have a big presentation coming up and you just can’t get your mind to focus, it’s the worst right! If you find your mind wandering and you can’t seem to get yourself to focus on your task at hand, this episode will give you tips on how to...
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Common Traits of Elite Performers
It’s always great to see the elite performers of the world reach their goals. Whether it’s an athlete finally winning the championship or an entrepreneur building their dreams – it’s fascinating to see the end result of hard work. If we look closely at these successful people, we can find the…
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Benefits of a Diet "Cheat Day"
In this episode Sarah-Kate talks about "cheat day", consuming more calories than you do on the other six days of the week. It’s when you can indulge in a food or foods that maybe aren’t 100% healthy – and that’s totally fine and good! Find the show notes here.
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Ways to Stay Positive When Life Gets Hard
Sometimes life is hard. Whether it’s dealing with family issues, a tough work situation, or any other of life’s little challenges – we all face difficulties. Just because you are going through a difficult moment in your life, that doesn’t mean you still can’t maintain your positive outlook – it...
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You Can Lose Weight Overnight
Want to lose some weight overnight? You definitely can! The catch is that it won’t be fat, but it will be extra water weight that you are holding onto. Water weight can account for several unwanted pounds around your midsection as well as around your entire body. The trick to decreasing this…
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ABOUT THIS SHOW
Actionable tips for the body and mind by Sarah-Kate Rems, an Ivy League trained board-certified Family Nurse Practitioner with an expertise in preventative healthcare. She's worked with everyone from high stressed professionals (on their mental health) in NYC to award winning actors in LA (on their diet and fitness), and much more in between. What she loves to do is distill my broad experience into simple actionable takeaways for you.
HOSTED BY
Free Self Care
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How many episodes does Free Self Care have?
Free Self Care currently has 74 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Free Self Care about?
Actionable tips for the body and mind by Sarah-Kate Rems, an Ivy League trained board-certified Family Nurse Practitioner with an expertise in preventative healthcare. She's worked with everyone from high stressed professionals (on their mental health) in NYC to award winning actors in LA (on their...
How often does Free Self Care release new episodes?
Free Self Care has 74 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Free Self Care?
You can listen to Free Self Care on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Free Self Care?
Free Self Care is created and hosted by Free Self Care.
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