Dying To Ask

Take The Holiday Gratitude Challenge

Feeling stressed or overwhelmed?

Join our holiday gratitude challenge. Commit to focusing on what you're grateful for every day from Thanksgiving to New Year's Day.

Gratitude is an attitude. It's also the quickest way to improve your mental and physical health.

Science backs that up.

There is a lot of research that supports that being thankful can lower stress and improve your sense of well-being.

And it doesn't take long to start seeing results.

This week, we're taking a look at the power of a simple gratitude practice and encouraging you to join our Gratitude Challenge.

Try one of our three tips each day and see how the

In this Dying to Ask:

• A 30-second way to make gratitude a habit
• The gratitude hack that can stop your kids from fighting in the car
• And the two words that will keep you engaged in The Gratitude Challenge

3 Ways To Avoid Holiday Stress

'Tis the season to get stressed out. But, what if we made a game plan to thrive and not just survive the holidays?

This year, I'm treating the holidays like I would an endurance race.

I'm developing a strategy, making a plan, and I'm going to stick to it in order to get to the finish line.

That finish line? A less stressed holiday season that focuses on the meaning behind the season and being in the moment.

And, that could be tricky this year since all your holiday favorites (and not so favorites) are back after their pandemic hiatus.

In this episode, we'll identify three ways you can lower your stress level without missing out on holiday fun.

But the "work" starts now. We're frontloading the holiday chore list and making decisions about what we will and won't do right now.

The goal is to make being truly in the moment doable and allow you free time to be spontaneous with the people you care about.

In this Dying to Ask:

• 3 ways to reduce holiday stress
• How to put the "no" into November
• And a reality check on family traditions

The Ironman behind the 13 for 13 Heroes Mission

What's your "why?" Mark Goldman's "why" for being an Ironman is simple. "I can because they can't."

They are the 13 Americans the Ironman athlete competes in honor of in the 13 for 13 Heroes Mission.

Goldman said, "13 for 13 Heroes is simply a mission to complete 13 Ironman, full distance or half distance races in honor of each of the 13 service members who we lost on August 26th of withdrawing from Afghanistan after our 20-year presence there."

Goldman is a husband, father and businessman from Minneapolis. He's a recreational athlete who turned to Ironman racing to test his personal limits and improve his health.

The Ironman is a 140.6-mile endurance race featuring a 2.4-mile swim, 112 miles of cycling and a 26.2-mile run.

The explosion that took the lives of the 13 service members at the Kabul Airport made Goldman think his athletic efforts could bring attention to the sacrifice military families make.

Each of his races takes place near where one of the heroes grew up. Goldman races with an American flag tucked into his wetsuit, his bike jersey pocket and on a flag pole he carries while he runs the marathon.

Goldman's mission will be spread out over three years.

Race number 4 is Ironman Sacramento where Goldman will honor the life of Marine Sgt. Nicole Gee, who grew up in Roseville.

Sherri Juels, Gee's aunt, will be at the race cheering Goldman on and will greet him at the finish line. Juels said, "It's just nice knowing that there are people like Mark who to crazy extent 140.6 miles to honor her is insane. I'm so honored by him doing this to keep her name alive."

In this Dying to Ask:

• The logistics of the 13 for 13 Heroes Mission
• Goldman's training secrets to stay fit and healthy to meet the goal
• How to train to run with a flag pole for 26.2 miles
• The role Goldman's personal health journey played in coming up with the idea
• How families of the 13 service members reacted to his plan
• How the experience has already changed him as a man and the surprising trait he says is heightened because of the mission

How Ironman Athlete Michelle Bandur Turned A Bully’s Message Into A Movement

From an act of meanness to an act of kindness. A bully's note changed Michelle Bandur's life forever.

Michelle Bandur was working as a TV reporter in Omaha when she got a card with a dollar in it from a viewer.

The card instructed her to "accept the gift and use it wisely. 50 cents for those bags under your eyes and 50 cents for your big, fat nose. You need the help." It was signed, "A viewer."

The note was devastatingly mean and triggered insecurities she'd felt being teased as a kid.

That, despite the fact Bandur is an award-winning and accomplished investigative journalist.

The reality is female newscasters are frequent targets of physical criticism. Usually, we ignore it.

This time, Bandur decided to expose the bully and start a movement to empower young girls.

She took the bully's dollar, asked for more dollars from the community and started Ironhawk Juniors Triathlon Club. The club teaches girls 8-14 how to swim, bike and run with the goal of completing a triathlon. It's 100% free, and the club even finds free bikes for girls who don't have one.

Bandur never did find out who sent the mean card and dollar.

"I do want to say thank you because think of all the girls that we've helped. Think of the message that's out there. Turning, taking a negative and turning it into a positive and uh really helped kind of change the lives of so many people teaching girls how to love themselves, giving them the self-confidence, knowing they can accomplish something that they've set out to do, and they finish it. That's so rewarding and so satisfying. So, hey bully, thanks appreciate it," said Bandur.

Bandur's "big fat nose" card resulted in a TED Talk that's been viewed thousands of times and landed her on the cover of Triathlete Magazine.

In this Dying to Ask:

• What receiving the mean card and dollar triggered in Bandur that she hadn't felt in years
• The hilarious advice her news director gave her when Bandur showed her the note
• How quickly the Ironhawk Juniors Racing Club came about and how many lives have been changed in the process
• And we do a lightning round of "Ask Michelle" and get advice on everything from moving across the country in mid-life to feeling confident at any age

’Chopped’ Winner’s Memoir Details Realities Of Antidepressant Withdrawal

Brooke Siem went from winning "Chopped" to writing a memoir.

But her book isn't about cooking. It's about perfecting the recipe for living her life.

"May Cause Side Effects" is the story of what happened when Siem went off antidepressants after being on them for 15 years, having started them at the onset of depression after the sudden death of her father.

Siem's journey off antidepressants started with a question her psychiatrist couldn't answer. "What would I be like and how would I feel without antidepressants?"

At 30, she'd been on the same drugs she'd been prescribed as a teenager. At 30, she still had suicidal ideation and felt unhappy.

Under her doctor's supervision, Siem decided to find out what her true "baseline" for mental health, and life in general, was without medication.

What she didn't realize was how physically and emotionally hard antidepressant withdrawal can be or how long it can take.

The opportunity to go on "Chopped" happened at a time when Siem assumed the drugs would be out of her system. Instead, she was in the depths of withdrawal and no one on the show or in the audience knew. And then she won.

"May Cause Side Effects" is one woman's story of what withdrawal looked and felt like for a solid year. It's about rebuilding a life while appearing on national TV and then traveling the world.

It's raw.

It's poignant.

It's funny.

And it will make you think about your own mental health and what you are doing to take care of yourself in a whole new way.

On this Dying to Ask:

• Siem's turning point that led to the decision to stop antidepressant use after 15 years
• The question that never came up in Siem's mental health appointments
• How Siem ended up on the show "Chopped"
• Questions Siem recommends we all ask our doctors about mental health
• And Siem debunks myths about competing on a TV cooking show

How To Make Rest Your Superpower

Take a rest.

Learning how to unplug with purpose is a superpower worth developing. Science will back you up on that.

Being chronically tired is linked to hormonal imbalances and mental health issues. It creates or worsens physical problems too.

Americans are overtired, overworked and overwhelmed. Taking a rest, even a short one, can help you recharge in a hurry.

But, why does the concept of rest seem so elusive to so many of us? Why is taking a break seen as a break in productivity versus a badge of honor?

Taking a brain break often leads to an increase in creativity, productivity, and overall well being.

And, you don't have to crawl in bed for the afternoon to see results.

A few well-timed "rest breaks" can revive you enough to feel a boost that will carry you to bedtime.

In this Dying to Ask:

• Why rest is so hard for some people
• The science that backs the importance of quieting your mind
• Hacks to build short breaks into your day without shirking responsibilities
• Easy habit stacking tools to change your outlook in minutes

How To Live An Affordably Fabulous Life With HGTV Star Lauren Makk

You are how you live and how you live should be fabulous. That's Lauren Makk's motto and the best part is you don't have to break the bank to live her vision.

Makk sprung to TV design fame on "Trading Spaces."

Her TV career has included stints on shows like "Drill Team" on A&E, "FABlife" alongside Chrissy Teigan and Tyra Banks, "Home Made Simple" on the Oprah Winfrey Network, and "Design Star: Next Gen" on HGTV.

Makk grew up in Oklahoma watching her mom flip houses. Her design career took off after college in Los Angeles designing model homes.

By 2005, the real estate bubble popped. Answering a Craigslist ad changed the trajectory of Lauren's life.

Her penchant for affordable luxury is at the core of her message that everyone deserves to love the feel and look of their home.

And, she firmly believes that you can change your mood and outlook by freshening your personal space.

On this Dying to Ask:

• The backstory of how Lauren got her big break on "Trading Spaces"
• How Lauren constantly re-invents herself and pivots for professional opportunities
• Two home design changes you can make this weekend that will lift your mood without breaking the bank
• The lifestyle change Lauren made that keeps her energy high and her personal life on track
• And learn a lifechanging #Makkhack to remove stubborn price stickers from candles and gifts bought at discount stores

How To Wake Up Early Even If You’re Not A Morning Person

What time did you get up today? What time did you intend to get up today?

This week on the podcast, we're doing a deep dive into how to wake up early even if you're not a morning person.

Sounds simple. Set an alarm clock and then get out of bed when it goes off.

But we all know it's tougher than that. Americans are more sleep deprived than ever before.

The Centers for Disease Control and Prevention says one in three Americans isn't getting enough rest.

That makes getting up with that alarm clock tough, if not impossible, some days. And the reality is that the alarm is set for a reason. You have kids, work, school and life to get to!

But what if we told you there are ways to make getting up earlier a little easier?

You might not feel like a million bucks. But you won't feel the added stress of running late because you snoozed 14 times.

The only thing worse than sleeping poorly is waking up miserably. Improve your outlook by improving how you start the day from the second you open your eyes with wake-up tips courtesy of the KCRA 3 morning team, experts in all things early.

In this Dying to Ask:

• Why getting up early is one of the top productivity hacks
• How the morning news team gets up hours before sunrise
• Why your inability to wake up might be your alarm clock's fault
• And learn the quirky ways the KCRA morning team gets going long before sunrise

BONUS: Surviving An Empty Nest With Amy Schmidt

Is your house quiet? Do you keep buying more food than you can eat in a week? Is your laundry basket empty for the first time in decades?

If you answered "yes" to any or all of those questions, then you might be an empty nester!

Kids are off to college. And, if you are finding yourself with fewer heartbeats at the dinner table, don't worry if you're finding it unsettling.

Empty nest syndrome is legit.

And, it makes sense. You've been a caretaker of another human being for at least 18 years. It's going to take a while to get used to a new normal.

Many people experience fear, anxiety, depression and flat-out confusion during this time.

In this BONUS episode of the podcast, Amy Schmidt shares her personal experience of having kids leave home for college and adulthood. And, she's honest about the conflicting feelings parents have when kids take off. She also explains the term "gray divorce" and why relationships face new challenges during this time.

Amy is an entrepreneur and the creator and co-host of the Better Than Gossip streaming show and podcast.

Don't have college-aged kids? Don't worry. The advice is applicable to anyone facing a big lifestyle transition.

In this Dying to Ask:

• 6 tips to embrace an empty nest
• Why it's time to lose the predictability in your life
• The importance of rediscovering hobbies and developing new interests

Get Stuff Done With An Accountability Partner

Want to get something done? Consider finding an accountability partner.

Accountability partners can be friends, work colleagues or even strangers at first.

They agree to help coach each other toward goals, personal or professional. They can be a really effective tool in setting and reaching milestones.

But, there are dos and don'ts to finding and being a good partner.

Amy Schmidt, the co-host of the Better than Gossip podcast, is back on the show with how she relies on accountability partners.

A good partnership can help you reach goals faster. And, isn't it more fun to work hard with the support of a friend?

In this Dying to Ask:

• How to choose an accountability partner
• How to structure the relationship so that both sides are getting something out of it
• Why bluntness is important in the relationship
• How accountability partners add purpose and enrich our personal and professional lives