If you’ve ever felt trapped in a cycle of food guilt and failed plans, this episode offers the most liberating shift you didn’t know you needed.

In today's episode, I’m joined by Susie Kundrat, a registered dietitian nutritionist, health coach, and the author of Eat, Move, Groove: Unlock the Simple Steps to Lifelong Nutrition, Fitness and Wellness. With over 30 years of experience in sports nutrition and higher education, she has worked with everyone from Olympic athletes to everyday individuals seeking to live healthier lives. Susie is passionate about simplifying wellness through inclusive, evidence-based strategies that empower people to feel strong and confident at every age. Her signature 22/11 approach combines manageable daily movement with nutrition rooted in real, accessible foods. She now travels across the U.S. with her wife, Audrey, co-leading the Eat Move Groove Wellness Tour and promoting joyful, sustainable self-care.

Throughout this episode, Susie brings refreshing insight and practicality to the conversation as she shares the intention and science behind the Eat, Move, Groove framework. She emphasizes that well-being can—and should—be simple, inclusive, and joy-centered, free from guilt or rigid rules. Drawing from her decades of experience, she introduces the 22/11 method in greater detail: 22 minutes of movement and 11 minutes of strength training daily, paired with a flexible, nutrient-rich meal structure. She also unpacks the emotional toll of diet culture, her passion for helping women break free from it, and the importance of listening to your body rather than adhering to one-size-fits-all advice. Her presence on the podcast felt like receiving a permission slip to care for yourself with grace, strength, and sustainability.

Tune in to episode 211 of Joy Found Here as Susie Kundrat shares how simple, science-backed habits around food, movement, and self-care can help you feel stronger and more energized. Learn how her 22/11 method supports lasting wellness without guilt or pressure.

In This Episode, You Will Learn:

• Why Simplicity and inclusivity matter in wellness (3:16)
• The origins of the “Eat, Move, Groove” method (7:19)
• Breaking down the 22/11 formula for eating (8:37)
• Movement without the pressure: How to enjoy being active (14:58)
• Easy strength training for real life (21:47)
• Consistency over perfection: The two-minute miracle (27:27)
• Living the lifestyle on the road (29:01)
• Rethinking diabetes, labels, and food guilt (34:02)

Connect with Susie Kundrat:

• Website
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• LinkedIn
• YouTube
• Get Susie’s books!

Let's Connect:

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