The Power of Daily Habits: Lindsey Kaszuba Of Lindsey Kaszuba Health On How Small Health Changes Can Lead to Big Results
An interview with Dr. Bharat Sangani
Morning movement. Moving first thing in the morning sets a powerful tone for your day — but here’s the key: it needs to feel good. I’ve shifted from forcing myself through intense gym sessions to embracing whatever movement serves me that day, even if it’s just a 5-minute stretch. Some movement is always better than no movement, and starting your day with this act of self-care can change your energy and productivity for the entire day.
When it comes to health and wellness, small, consistent changes often have the most profound impact. Daily habits, whether in nutrition, exercise, mindfulness, or sleep, can accumulate to create lasting transformations. In this series, we aim to explore the power of small, intentional actions and how they can lead to big health results over time. As a part of this series, we had the pleasure of interviewing Lindsey Kaszuba.
Lindsey Kaszuba is a certified health coach, speaker, mom of three, and the founder of Lindsey Kaszuba Health. She specializes in guiding busy professionals to prioritize their health through simple, sustainable habits that fit seamlessly into their daily lives.
With expertise in nutrition, movement, mindset, and habit formation Lindsey focuses on practical strategies to help individuals move beyond quick fixes and create a foundation for long-term wellness. Her relatable and approachable coaching style empowers women to balance the demands of their careers with self-care, fostering confidence, energy, and focus.
As a coach and advocate for sustainable health, Lindsey has helped countless women balance the demands of their careers with self-care, creating a foundation for lasting wellness. Her insights offer actionable ways to build wellness routines that truly work — no extreme measures or unrealistic resolutions required.
Thank you so much for your time! I know that you are a very busy person. Our readers would love to “get to know you” a bit better. Can you tell us a bit about your ‘backstory’ and how you got started?
Ever since I can remember, I’ve been fascinated by health and wellness, spending years experimenting with every trend, workout class, diet, and detox out there. What started as healthy curiosity gradually turned into an obsession with maintaining a specific number on the scale. My turning point came when I was standing on my bathroom scale after having my first daughter, realizing those three little numbers had been controlling my entire life — my mood, my meals, my worth.
At that moment, I had a realization that there was no way being healthy should be as complicated and overwhelming as I had been making it. Standing on that scale, I made it my mission to find a simpler way of feeling great. When I found it, I launched my business to teach others how to do that same.
Now, as a Certified Health Coach, founder, speaker, and mom of three, I help women transform their relationship with wellness through simple, sustainable approaches that fit their real lives. What started as a personal discovery has grown into my community, Health Club Collective, where we focus on making wellness accessible for busy women. The most rewarding part is watching women discover that feeling good doesn’t require complicated protocols or restrictive plans — sometimes, the smallest shifts create the biggest transformations.
None of us can achieve success without some help along the way. Is there a particular person that you are grateful for, who helped get you to where you are? Can you share a story?
There have been several people who’ve shaped my journey, each offering guidance at exactly the right time. My husband has really helped me balance my natural tendency to run anxious and plan for the future, constantly reminding me to stay present and showing me that worry doesn’t move us forward. He’ll be thrilled he made the list 😉
Another is my former boss turned friend turned mentor, Jane. She entered my life as a supervisor but has become one of my go-to voices for navigating business decisions and growth. More recently, I’ve been fortunate to work with Marisa, who’s helped me think differently about creating an uncopyable business that truly serves my community.
These relationships remind me that success isn’t a solo journey — it’s about the right people showing up at the right time to help guide your path, so thank you for this question!
You are a successful leader. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
Three particular traits come to mind — though I’ll sneak in a fourth because it’s equally important!
First, confidence. Not just in my knowledge and expertise, but confidence that it would all work out. This shows up in my absolute certainty that the simple approach to wellness I teach works, because I’ve lived it and continue to see it transform my clients and members lives.
Second, courage. The courage to just start, to take that first step into the unknown. Running a business requires constant vulnerability and embracing change. When I launched my business and Health Club Collective, I had no idea if anyone would join — but I knew I had to try. I remember thinking “if I change one person’s life, it’ll all be worth it” — turns out that number has been far more than one.
Third, clarity and trust. Being crystal clear on who I wanted to help and how I wanted to help them has been crucial. I often say ‘what is meant for me will find me,’ and this mindset has helped me stay focused on serving my community in the most authentic way.
And I have to mention persistence! I kept showing up and sharing my message, even when it felt like I was talking to no one. Those early days of seemingly speaking into the void helped shape the strong (and growing!) community we have today.
Ok, fantastic. Let’s now turn to the crux of our interview. Can you share a small health habit you adopted that had an unexpectedly large impact on your physical or mental well-being? What inspired you to make that change?
One of the most transformative changes I made was shifting my morning movement routine. I used to feel like I needed to hit the gym for intense cardio and strength training sessions. Now, I simply roll out my yoga mat when I wake up and do a 15-minute yoga or pilates flow right from my phone. This small change had a ripple effect — not only did it make movement more consistent (because it was actually doable with my busy schedule), but it helped me start viewing exercise as something that could give me energy and confidence rather than a form of burning off too many margarita’s the night before.
But I think the most unexpected impact came from the simple practice of asking myself ‘what do I need right now?’ and actually listening to the answer. This tiny pause creates space to hear how my body communicates with me — sometimes it needs movement, sometimes rest, sometimes nourishment, and sometimes a piece of dark chocolate. Learning to trust these signals has transformed my relationship with wellness far more than any strict routine or plan ever did.
What advice would you give to someone who struggles with consistency? How can they build daily habits without becoming overwhelmed?
Here’s my advice: start noticing where you’re doing things just because you think you ‘should.’ Let’s forget the long list of ‘shoulds’ and start focusing on what actually feels great to you.
Think about it: Are you eating that kale salad with chicken and running every day because you’ve been told that’s what you ‘should’ be doing? When you shift your habits from ‘should do’s’ to actions that actually feel great — that give you energy, strength, confidence, and focus — and you NOTICE the correlation to the action and how it made you feel, it becomes so much easier to keep showing up. The consistency comes naturally because you’re choosing habits that give you the feeling you want.
Another trick? Habit stacking — attaching new habits to things you already do. For example, doing a quick stretch while your coffee brews or taking three deep breaths before checking your phone. This makes new habits feel effortless because you’re not trying to create entirely new routines, your simply adding a new habit to one you already do.
The key is to start small and focus on one step forward toward your goal. Don’t try to overhaul everything at once. Pick one habit that actually feels good and fits into your life in a simple and sustainable way and build from there. When you’re guided by how you want to feel rather than what you think you should do, consistency becomes more effortless.
How do you identify which habits are worth focusing on, and which might not provide meaningful results? Do you use any specific frameworks or tracking methods?
It really starts with identifying what YOU value the most — maybe that’s movement, maybe that’s nutrition, maybe that’s weight loss. I had a client recently who had many goals — consistent movement, weight loss, more energy, and building strength — but we focused on her finding a movement practice she enjoyed that made her feel great because this would create a ripple effect within all the other goals.
Then it’s all about learning HOW your body communicates with you. Your body already knows what it needs — you just have to learn how to listen. I find it helpful to track how your actions and habits (movement, nutrition, sleep, etc.) are making you feel so you can identify patterns and correlations. Over time, this becomes more seamless and natural — you’ll start recognizing those nudges from your body without having to think about it. It’s like building a relationship with a friend — the more you listen, the better you understand.
Can you explain how compounding benefits work when it comes to daily health habits? Have you experienced any surprising long-term transformations from seemingly small changes?
Oh yes, so many examples come to mind! My morning and nighttime routines are perfect examples of how small habits compound into major transformation.
Take my morning routine: I start with a quick movement practice, followed by water and supplements (great habit stack!), then a nourishing breakfast before caffeine, and finish with skincare and putting on an outfit that makes me feel confident. These might seem like small, separate actions, but together they create this amazing ripple effect — I feel ready for the day, productive from the start, and motivated for what’s next.
My nighttime routine is the ultimate habit stack: I listen to a podcast while dry brushing (great for lymphatic drainage!) before my shower (literally washing off the day!), do my skincare routine, then put my legs up in bed while I meditate before lights out. Each small habit builds on the next, creating this powerful wind-down ritual that completely transformed my sleep and energy levels.
What are “5 Health Habits That Lead to Great Results ”?
- Eat before coffee. One of my clients recently was struggling with inconsistent eating and low energy throughout her days. We started with one tiny change: eating something small before her morning coffee. Within just one week, she had more energy and felt better physically. By week two, she was actually cooking dinner several nights a week! Why such a big impact from such a small change? Stabilizing blood sugar first thing creates a positive ripple effect throughout your entire day.
- The power of pause. Taking three deep breaths before meals or during moments of stress might seem too simple to be effective, but this tiny pause creates space between trigger and action. It allows you to check in with how you feel and make mindful decisions rather than reactive ones. This habit has transformed how my clients and I relate to food and stress.
- Habit stacking. As a business owner and mom of three, I wouldn’t be able to do half of what I do without habit stacking! This isn’t multitasking — it’s simply pairing a new habit with something you already do. Listen to a podcast while dry brushing, or stretch while your coffee brews. The existing habit becomes a natural trigger for the new one, making healthy changes stick more effortlessly.
- Morning movement. Moving first thing in the morning sets a powerful tone for your day — but here’s the key: it needs to feel good. I’ve shifted from forcing myself through intense gym sessions to embracing whatever movement serves me that day, even if it’s just a 5-minute stretch. Some movement is always better than no movement, and starting your day with this act of self-care can change your energy and productivity for the entire day.
- Ask “What do I need right now?” This question allows you to have regular check-ins with yourself and your needs and actually listening to the answer might be the most powerful habit of all. Your body already has all the wisdom you need — you just have to learn to listen. This simple practice helps you move from following external rules to trusting your own inner guidance.
What role does mindset play in forming new habits? How do you maintain motivation when the results aren’t immediately visible?
Mindset is absolutely foundational in how you show up in the world. Don’t think you can stick with a new habit? You won’t. Have certainty you’ll stick with it until it no longer feels good? You’ve just found your newest habit.
Our mindset forms our narrative, and our narrative or the stories we tell ourselves play out in our habits and the world we create for ourselves.
Here’s the thing about willpower and motivation — they’re unreliable. They come and go. Something as important as our health and our body shouldn’t rely on either. Instead, it should rely on the consistent knowing that comes from trusting yourself and your body’s wisdom. When you follow that inner knowing — you become unstoppable.
How can our readers further follow your work?
You can find me on social @lindseykaszubahealth or if you’d like to explore working together or joining my community you can explore my website lindseykaszubahealth.com
Thank you so much for sharing these important insights. We wish you continued success and good health!
Thank you! It was my pleasure.
About The Interviewer: Dr. Bharat Sangani is a cardiologist and entrepreneur with over 35 years of experience, practicing in Gulfport, Mississippi, and Dallas, Texas. Board-certified in Internal Medicine and Cardiology, he specializes in diagnosing, treating, and preventing cardiovascular diseases, including heart disease and hypertension. In 1999, Dr. Sangani founded Encore Enterprises, a national real estate investment firm. Under his leadership, the company has executed transactions exceeding $2 billion, with a portfolio spanning residential, retail, hotel, and office developments. Known for his emphasis on integrity and fairness, Dr. Sangani has built Encore into a major player in the commercial real estate sector. Blending his medical and business expertise, Dr. Sangani created the Life is a Business mentorship program. The initiative offers guidance on achieving balance in health, wealth, and relationships, helping participants align personal and professional goals. Now based in Dallas, Texas, Dr. Sangani continues to practice cardiology while leading Encore Enterprises and mentoring others. His career reflects a unique blend of medical expertise, entrepreneurial spirit, and dedication to helping others thrive.
The Power of Daily Habits: Lindsey Kaszuba Of Lindsey Kaszuba Health On How Small Health Changes… was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.