The BIG MESSY BUN Podcast

100 episodes. Countless conversations. A whole lot of ENERGY, VIBE, REALNESS and a few messy moments along the way! What started as an idea became a podcast, and what a ride it has been! One of the biggest messages I've shared over these 100 episodes? START MESSY. JUST START. You don't need the perfect plan, the perfect timing, the perfect hair (although mine has had its moments 😂) or all the answers. You just need to START. And as we celebrate episode 100, I want to bring the conversation back to something incredibly important: ❤️ YOUR RELATIONSHIP WITH YOURSELF. How do you talk to yourself? How do you treat yourself? Do you give yourself the same grace, encouragement, patience and love that you so freely give to others? It's time to put some energy into YOU! To everyone who has listened, shared an episode, sent a message, laughed along, learned something or simply showed up — THANK YOU! You are part of this journey, and I appreciate every single one of you. Here's to keeping it REAL, keeping the ENERGY HIGH, continuing to EduKATE, and reminding ourselves that life doesn't have to be perfect to be pretty AMAZING! 🎧 EPISODE 100 IS HERE! Tune in, celebrate with me, and let's keep building that relationship with the most important person in your life... YOU! #TheBigMessyBun #100Episodes #StartMessyJustStart #RelationshipWithSelf #KeepItReal #HealthAndHappiness #EduKATE

🔥 Episode 99: GO FOR THE THING! 🔥 Your host is FIRED UP and ready to remind you that life is happening NOW! Whether it’s starting a business, cleaning your house, prioritizing your health, or finally doing that thing you’ve been putting off, it’s time to stop waiting and start DOING. 💪🏼 It’s time to take the wheel, get in the driver’s seat, and start steering your life in the direction YOU want it to go. No more excuses. No more waiting for the perfect time. GO FOR THE THING! Your life is yours to live! ❤️🔥

🩷💪🏼 MOVEMENT IS MEDICINE: JUST TRY! It doesn’t matter how old you are, where you’re starting from, or how long it’s been since you last moved your body. What matters is that you TRY. In today’s episode, we’re breaking down three simple but powerful movements: SQUATS, PUSH-UPS & TIPPY TOES! 💪🏼 I demonstrate different levels of each exercise because movement isn’t about being perfect, keeping up with someone else, or doing what you used to do. It’s about meeting yourself where you are TODAY and giving yourself a chance. ✨ Can’t do a full squat? TRY a sit-to-stand. ✨ Can’t do a push-up on the floor? TRY one against a wall. ✨ Can’t lift your heels very high? TRY what you can, using support / chair if needed. Every movement counts. Every effort matters. And every time you TRY, you’re investing in your strength, balance, mobility, confidence, and independence. You’re never too old to start. You’re never too far behind. And you don’t have to be perfect to begin. Your body deserves the chance to move, grow, and thrive at every age. 🩷 So, today, I have one simple question for you… WILL YOU TRY? Because MOVEMENT IS MEDICINE, and your next chapter can start with one small movement. 🩷💪🏼🧠 Let’s keep moving, keep believing, and keep showing up for ourselves! ✨ WANT MORE? ✨ I have a fitness app that brings all of this and SO MUCH MORE right to you! From strength and balance to mobility and movement at every level, you can access guidance and workouts designed to help you keep moving, wherever you are. And the best part? It’s very reasonably priced! 🙌🏼 You don’t need a gym, you don’t need to be perfect, and you don’t need to wait for the right time. You just need to TRY. 🩷

Your host is getting REAL about something many women experience but don't talk about enough: PELVIC ORGAN PROLAPSE. In this deeply personal episode, I'm sharing MY story — how it started, how debilitating the symptoms became, and what my journey has looked like from those difficult days to where I am today. We'll talk about my experience with HRT, vaginal estrogen, and Uresta, the tools that have become part of my journey toward managing symptoms and improving my quality of life. This isn't about having all the answers. It's about sharing experiences, breaking the silence, and reminding women that conversations about pelvic health MATTER! It's time to eduKATE ourselves, advocate for our health, ask questions, and explore the options available to us. Let's stop suffering in silence. Let's start talking! 💥

Your host is JACKED!!! 🔥 Hair DOWN. Energy UP. And Katey is READY to deliver a quick, powerful episode to get you FIRED UP for CHANGE! No overthinking. No waiting for the “perfect” time. It’s time to shift your mindset, take action, and start creating the changes you’ve been talking about. Turn it up, tune in, and let’s GO!!! 💥 Your next move starts NOW.

THIS IS A MUST WATCH!!!!! If you are a woman, love a woman, are related to a woman, have daughters, have a mother, have a sister......and if YOUR grandma is alive and has UTI's - THIS IS A MUST WATCH, MUST SHARE!!!!!! You are in for a treat!!! Katey is joined by Dr. Fenwa Milhouse on todays episode. Here is a bit about Dr. Milhouse: Dr. Fenwa Milhouse—widely known as “Your Favorite Urologist”- is a board-certified urologist and fellowship-trained sub-specialist in Urogynecology and Reconstructive Pelvic Surgery. She is the current President of the Chicago Urological Society—making history as the first Black woman to hold this position. Dr. Milhouse treats adults of all genders, gender identities, and sexual orientations, with clinical expertise spanning sexual dysfunction, urinary incontinence, pelvic organ prolapse, hormone replacement therapy, and cosmetic genital enhancement for both women and men. Her work is rooted in destigmatizing intimate health concerns and empowering patients through education, access, and personalized care. "I want every single individual to feel comfortable sharing their most intimate issues with me and I love helping patients feel more confident about themselves" Dr. Fenwa Milhouse Down There Urology https://downthereurology.com/

Coach Katey is coming in hot with the REMINDER you need to KEEP SHOWING UP!!!! NO BS REAL TALK THE STUFF TO DO ON REPEAT: move your body, drink some water, eat decent, sleep, surround yourself with good humans IT IS NOT ROCKET SCIENCE!!!!! LISTEN AND DROP your favourite nugget in the comments!!! PS THICK THIGHS SAVE LIVES!!!!

ENOUGH IS ENOUGH! For decades, hurtful comments about our bodies can stay with us—creating embarrassment, shame, and negative self-talk long after the words were spoken. In this episode of The Big Messy Bun, women in their 40's, 50's and 60's shared how body-shaming comments from their past have stayed with them for years. But it’s time to flip the script. We’re letting go of the old stories and shifting the focus to what our bodies CAN DO. Strong legs. Strong bodies. Strong minds. Your past comments do NOT get to define your future.

Your host is cruising to visit her grandkids & her daughter - breaking away from work & responsibilities!!! This episode has a few nuggets to inspire you to make some changes!! ENJOY

Walk & Talk with Katey! 🎙️🚶‍♀️ Join Katey for a heartfelt walk through a challenging season of her life. She’ll take you back to a time when life felt especially difficult and share three simple habits that helped her move toward a healthier, more balanced life. These are habits she used then—and continues to use today—to cultivate a healthy life, inside and out. Come listen, reflect, and maybe discover a few habits you can incorporate into your own journey! PS THANK YOU FOR HITTING 10K DOWNLOADS

Your host is FULL ON and here to remind you why PUSH-UPS & BURPEES are FUTURE PLANNING! 💪🔥 These aren’t just exercises—they’re fundamentals that belong in your lifting program and can help you build strength, confidence, and capability for the years ahead. Are you active right now? GREAT! But here’s the reality… one day you MAY NOT BE as active as you are today. That’s why the time to build strength, movement patterns, and healthy habits is NOW. This episode is here to eduKATE you on why your future self needs you to start preparing today. Don’t wait until you need strength, mobility, or independence to start working on it. CREATE THE HABITS NOW. BUILD THE STRENGTH NOW. PREPARE FOR YOUR FUTURE NOW. It’s time to FIT YOU IN! ❤️ And guess what?! WE START A FRESH PROGRAM MONDAY! LFG!!! 🔥💪

FOR THE FULL EPISODE- head to YouTube and listen & watch episode 89 - OCEAN SIDE THOUGHTS as I was unable to load to Apple & Spotify this week!!!

Your host, Katey, is joined by Dr. Alexandra Dubinskaya for a RAW & REAL conversation every woman needs to hear! These two have incredible energy together, and their honest, open conversations will leave you learning, laughing, and with a much better understanding of vaginal health and why it matters. If you want to dive deeper into hormones, check out Episodes 72, 73 & 12. Want to learn more about Uresta? Be sure to listen to Episode 20. Have questions or a topic you’d love us to talk about? Drop them in the comments below! 👇 Let’s keep the conversation going—because women deserve to feel informed, empowered, and comfortable talking about their health. ❤️

LOADED LITTLE EPISODE ENJOY!!!! Connect with Katey

In a world that often feels overwhelming, this episode is a powerful reminder that life doesn’t have to be as complicated as we make it. Centered around simplicity and self-connection, this conversation walks listeners through practical and meaningful ways to cut through the noise and come back to what truly matters. At the heart of the episode is kindness—starting with how Katey and Charlie met a new neighbour who was SO thoughtful and KIND!!! From there, the focus shifts to keeping it real—letting go of perfection, unrealistic expectations, and the need to keep up, and instead embracing authenticity and honesty in everyday life. Listeners are encouraged to focus—not on everything, but on what actually matters. By narrowing attention and energy, life becomes clearer, lighter, and more intentional. A key theme is figuring out YOU—taking the time to understand your own needs, values, and what truly fuels you, rather than living by someone else’s blueprint. This episode is a reminder that this is for you—your life, your pace, your priorities. It invites you to step out of obligation and into alignment. And finally, it emphasizes the importance of doing more of what feels good—not in a fleeting way, but in a way that supports your well-being, energy, and overall quality of life. Grounded, honest, and empowering, this episode offers a simple yet impactful approach to living with more ease, clarity, and intention. Thanks for listening!!!!

ENJOY THIS LOADED EPISODE!!! Key Takeaways: Action creates momentum: You don’t need the perfect plan—just the willingness to begin. Wishing wastes time: Progress only happens when you move from thinking to doing. Let go of what’s no longer serving YOU!! Start small, stay consistent: One healthy habit, practiced daily, can lead to powerful long-term transformation. Build step by step: Sustainable wellness is created through simple, repeatable actions—not drastic changes. Healthy Evolution by Katey

THIS WEEK YOU WILL TAKE ACTION!! LISTEN and get STARTED!!! Let Katey know how it goes!!!!

THIS IS FULL ON.....WATCH or LISTEN.....your host is full on!!!!! THIS EPISODE IS LOADED!!!! GRATITUDE & LOOKING FOR THE GOOD (80/20) BOOKEND YOUR DAYS - thoughts & food Drop me your favourite nugget from todays episode!!!

Katey is back and this is a SWEET episode!!! Sweet Talk NEW HEK YA membership GIVEAWAY 24 hour rule This is a loaded little episode to kick off a new month!! HEALTHY EVOLUTION

Carter kicks this episode off while your host is in the drivers seat.....yes folks this is your FIRST car ride (truck actually) episode!!! It is FAST, FUN and FULL ON!!! ENJOY the ENERGY these two bring!!!