The Wellness Project with Dr. Kim Foster
170 episodes - English - Latest episode: 4 months ago - ★★★★★ - 36 ratingsIn the Wellness Project we unpack what wellness really means, with conversations and solo episodes designed to help you live a healthy, beautiful, vibrant life. Hosted by Dr. Kim Foster, MD-turned-coach, wellness expert, and entrepreneur, the show is about helping you cut through the confusion and overwhelm and finding the simple habits that actually fit your lifestyle. Whether you’re building a business so you can create true freedom for yourself, or you’re seeking the tools and strategies that will help you finally achieve your own personal health goals, you’re in the right place. Each week you’ll hear expert advice, inspiring stories, and practical tips that will help you feel better, follow your purpose, and master the art of living well.
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Episodes
Hiatus Announcement
March 11, 2024 10:55 - 5 minutes - 5.55 MBI wanted to share some important news with you all. After much thought, I've decided to take a temporary hiatus from the podcast. This break is not permanent, but it's necessary for me to focus on some exciting priorities. Listen to this short episode to find out what they are. In the meantime, I will still be active on Instagram and YouTube, so connect with me there.
167: Upgrade Your Life In 2024
December 27, 2023 11:00 - 16 minutes - 15.4 MBThis is NOT another New Year resolution-setting podcast episode! I know that at this time of year, you’re being inundated with content on setting resolutions and goals. But did you know that over 80% of New Year resolutions fail? So, in this episode, we’re taking a different, more unconventional outlook on upgrading your life in 2024. Rather than sharing vague goal-setting strategies, we’re getting to the core of personal growth. You’ll learn: The reason why your goals and resolu...
166: Intermittent Fasting and Women’s Hormones
December 13, 2023 11:00 - 20 minutes - 18.8 MBHave you heard bad things about intermittent fasting for women? Do you want to try it but worry it will mess up your hormones? As an MD and long-term IF practitioner, I can tell you that intermittent fasting CAN be incredibly beneficial for women as well as men. But… Due to fluctuating hormones, we ladies do have to take a more mindful and flexible approach to fasting. In this episode, I'm explaining how to do just that. You'll learn: The key differences in fasting between men and...
165: Doctor Explains How to Break Bad Habits (That Are Ruining Your Health)
November 29, 2023 11:00 - 16 minutes - 15.6 MBHave you been trying to cut out sugar for what feels like forever? Do you battle with yourself every evening to resist the tempting wine in your fridge? Breaking negative health habits can feel disheartening, frustrating, and sometimes downright impossible. But while it is undoubtedly challenging (and for a scientific reason), it is totally doable - if you know how. In this episode, I'm sharing the 5-step process I've personally followed AND successfully coached my clients through to ...
164: How to Create Freedom with a Side Hustle
November 15, 2023 11:00 - 16 minutes - 14.8 MBBurnout is like a disease that slowly drains every last drop of your energy. It’s easy to get caught up in the fight, trying harder and harder to stay in control. But what if, instead, you could pause, re-evaluate, and see it as a catalyst for change? In this episode, I’m revisiting my experience with burnout and sharing the 3 steps I took to go from a burned-out doctor to a fulfilled wellness coach. You’ll learn: The self-reflection tools you can use to work through your feelings a...
163: Unconventional Ways To Break Through A Weight Loss Plateau
November 01, 2023 10:00 - 20 minutes - 19 MBHave you been losing weight steadily, but now, it has suddenly stalled? If so, you're likely experiencing what is known as a "weight loss plateau." It's not as scary as it sounds, I promise. And once you understand what causes it, overcoming it isn't too tricky. In this episode, I'm explaining: What a weight loss plateau is - and why it can be a good thing The first thing to do when you encounter a plateau The attitude you need to cultivate to overcome it How to identify and mo...
162: Should I Take Vitamins? MD Advice On The Best Supplements For Women
October 18, 2023 10:00 - 19 minutes - 18.5 MBWondering if vitamins are really worth it and which ones you should take? Then press play NOW! In this episode, I draw from my knowledge as a family doctor of 20 years to banish your overwhelm and confusion around supplements. You'll learn: What supplements are for and what they are NOT for The best supplement for boosting brain power The vitamin that almost half the population is deficient in! The number one anti-aging supplement A common deficiency in women - which may be ca...
161: Willpower Doesn’t Work. Here’s What To Do Instead To Live A Healthier Life
October 04, 2023 10:00 - 17 minutes - 15.8 MBDespite popular belief, willpower is NOT something you should rely on when attempting to cultivate a healthy lifestyle. Willpower is fleeting, limited, and in some cases, self-sabotaging. In this episode, I'm sharing exactly why we should not solely focus on will when building healthy habits and what to do instead. You'll learn: How our willpower gets depleted The link between willpower and self-image The SHOCKING truth about how willpower reliance keeps us stuck Tips for building...
160: 4 Intermittent Fasting Myths
September 20, 2023 10:00 - 13 minutes - 12.5 MBIs it ok to skip breakfast? Can intermittent fasting slow your metabolism? Will you lose muscle from fasting? Will IF cause my body stress? These are all common concerns of people considering intermittent fasting for the first time. And if you google these questions, you will find a LOT of contrasting information! So what is the truth? Is intermittent fasting safe, or are there risks you should be aware of? In this episode, I'm exploring the four most common intermittent fasting myths ...
159: 5 Mistakes You're Making With Your Health Habits
September 06, 2023 10:00 - 13 minutes - 13.8 MBForming new habits involves a complex rewiring process in our brains. But how we approach habit building can hinder or optimize this. If you struggle to make your healthy habits stick, this episode is for you. I'm sharing the most common (yet unconscious) ways we self-sabotage our success and what we should do instead. You'll learn: How attempting to overhaul your entire lifestyle overnight is a recipe for failure The SHOCKING truth about willpower How to rewire your limiting belief...
158: Why Am I Not Losing Weight? | The Real Reasons Your Diet Failed
August 23, 2023 10:00 - 15 minutes - 15.6 MBThe weight loss journey is full of bumps and setbacks. Whether it's regaining weight straight after your diet ends or struggling to resist temptation, feeling defeated and helpless is not uncommon. But this doesn't mean you're doomed for failure. Hope is on the horizon! In this episode, I'll share the five most common reasons why diets fail and what you can do to overcome them. You'll learn: Why you shouldn't focus solely on tactic, and what you should prioritize instead The self-sa...
157: My Top 5 Anti-Aging Skincare Tips & Ingredients
August 09, 2023 10:00 - 14 minutes - 13.1 MBNowadays, we're blessed to have a wide range of anti-aging products at our fingertips. However, with so many choices, it's easy to feel overwhelmed when shopping for skincare products. In this episode, I aim to reduce that overwhelm and equip you with the knowledge needed to optimize your skincare routine, reduce signs of aging, and prevent skin damage. You'll learn: Why we should take advantage of the incredible developments in the skincare industry - and not feel bad about it! The ...
156: 5 Natural Ways To Relieve Stress
July 26, 2023 10:00 - 15 minutes - 15.1 MBIs it possible to reduce stress holistically? Absolutely! If you're feeling stressed, there are many natural ways to manage it, many of which are backed by science. In this episode, I'll share how you can better handle stress without resorting to medication. You'll learn: Why you should seek to manage stress better rather than eliminate it completely How spending time with animals can lower your stress levels The best stress-relieving bath recipe A little-known technique that co...
155: What Is Autophagy? 6 Incredible Health Benefits of Intermittent Fasting
July 12, 2023 10:00 - 14 minutes - 14.6 MBIf you practice intermittent fasting, you may have heard the term 'Autophagy.' Autophagy helps regulate metabolism and, therefore, can assist in weight loss. However, there are many other surprising benefits of this natural process. Never heard of Autophagy before? No worries, as in this episode, I'm explaining: What Autophagy is 6 incredible health benefits of Autophagy 7 ways to stimulate Autophagy If you want to live longer and look younger, you won't want to miss this one! Ful...
154: Life update (I’m moving & writing a book!)
June 28, 2023 10:00 - 14 minutes - 13.5 MBListen in for a short and sweet update on what's happening in my world, including a couple of juicy pieces of news! If you're curious about what's happening behind the scenes for me, this one's for you. Full episode notes: https://drkimfoster.com/154
153: How To Fall Asleep Faster
June 21, 2023 10:00 - 9 minutes - 9.25 MBDo you struggle to fall asleep at night? Do you lie there tossing and turning…and staring at the clock but you just can't get to sleep? If that's you, then stay tuned because in this episode I'm going to help you. I'm going to share 20 different strategies that you can try to help you fall asleep faster, so that you can get all the sleep you need and wake up feeling rested and refreshed…and several of these tips are ones that I bet you've never heard before so I want you to stay tuned all...
152: Does Intermittent Fasting Work For Weight Loss?
June 14, 2023 10:00 - 13 minutes - 12.7 MBDoes Intermittent Fasting work for weight loss? And more importantly, does it work LONG TERM? Is Intermittent Fasting just another fad diet? These are questions I get asked all the time, and in this episode, I'm going to answer all of these questions and more, to give you a really solid understanding of how Intermittent Fasting works so that you can decide whether it's right for you or not, and whether it's a good idea for you to try it or not. Full episode notes: https://drkimfoster.c...
151: How To Create An Online Course w/ Melissa Guller
June 07, 2023 10:00 - 38 minutes - 35.5 MBIf you have an area of expertise, then you have an asset that you can use to make money online and create freedom for yourself: you can take that expertise and turn it into an online course. An online course is a wonderful way to not only share what you know, and bring it to a wider audience and help people anywhere in the world, but it's also a way to make money online, no matter where you are or what else you've got going on in your life. Whether you already have a business or not, cre...
150: Morning Routines: Healthy Habits To Do Everyday
May 31, 2023 10:00 - 11 minutes - 11.5 MBWould you love to have a morning routine that sets you up for success all day long? In this episode, I walk you through the process of crafting your very own morning routine. A lot has been said about morning routines (in books, blogs, YouTube videos, etc), and a lot of that content showcases the very specific morning routine of an individual creator. While those are definitely fun to listen to and watch, when it comes time to create your own morning routine it's unlikely that you're going...
149: Can You Drink Coffee While Fasting?
May 24, 2023 10:00 - 10 minutes - 10.1 MBIf you're doing Intermittent fasting, can you drink coffee during your fasting window? A lot of people have this question! Especially if you choose to have a fasting window in the morning - does that mean you have to forego coffee forever? In this episode, I'm going to tell you exactly what you can, and cannot, drink during your fasting window. Full episode notes: https://drkimfoster.com/149
148: How To Get Motivated | Healthy Living & Weight Loss Motivation Tips
May 17, 2023 10:00 - 19 minutes - 19.6 MBDo you struggle with staying motivated to lose weight (or eat better, or exercise regularly)? In this video, I give very specific steps to help increase motivation so that the next change you want to make in your lifestyle is going to stick. Most of us struggle with finding the motivation to make various healthy lifestyle changes. It's common to be really committed to something at the beginning…and then, we quickly lose motivation. This can be really frustrating, and many people will thi...
147: What Is Human Design and Can It Optimize Your Health? w/ Kelsey Abbott
May 10, 2023 10:00 - 34 minutes - 32.1 MBCan Human Design help improve your health and well-being? The field of Human Design is an interesting topic that I really didn't know much about, to be honest, before having this conversation with my guest today. Kelsey Abbott is an intuitive Human Design and Money Coach who uses science, spirituality and play to help people welcome more ease, abundance and joy into their lives. Kelsey has a scientific background, like me, so it was interesting to hear about her journey into this more sp...
146: How To Increase Metabolism | Intermittent Fasting Benefits
May 03, 2023 10:00 - 15 minutes - 14.7 MBWhen you're trying to lose weight, one of the things you might want to do is work on boosting your metabolism. After all, if you can train your body to burn more calories, it'll be easier to lose the weight you'd like to, right? Well, there are definitely ways to do this, but it's not exactly as simple as it sounds. In this episode, I explain to you what it means to boost your metabolism and share 4 practical ways to optimize your metabolism so you can more easily reach your weight loss go...
145: Why Do I Feel Tired All The Time?
April 26, 2023 10:00 - 14 minutes - 14.8 MBDo you feel tired all the time? Maybe you feel like you can't exist without coffee. You have no energy during the day, and you have no idea why. SO many of us feel like this. And there are a lot of potential reasons why someone might be feeling tired all the time. But there's one reason not a lot of people know about, and it's possible that this reason is at the root of your constant lack of energy. Your gut. In this episode, I explain the connection between our gut and our energy, ...
Change Is In The Air
April 19, 2023 10:00 - 2 minutes - 2.74 MBIt's spring, and we're ready for some changes around here! Listen to this quick bonus episode to hear my exciting announcement about what's next for the podcast.
144: How To Recession-Proof Your Business w/ Stacy Tuschl
April 12, 2023 10:00 - 33 minutes - 31.2 MBYou may not want to think about this, but I want to ask you: how ready are you for times of crisis, like a recession? Specifically, if you're building a business, how ready is your BUSINESS for unforeseen challenges? Today I have a guest with me who is an expert at creating systems so that your business can run like a well-oiled machine not only so that you can grow, but also so that you can weather the storms that might be coming your way. Stacy Tuschl started her own business at the ag...
143: How To Create Lifestyle Freedom With A Product Line w/ Katie Hunt
April 05, 2023 10:00 - 40 minutes - 37.6 MBHave you considered developing a product line? Whether you run a business currently and you'd love to offer products alongside your existing services, or you're thinking about starting up a brand new side-hustle or business, selling products can be an amazing way to build a new stream of income and chart a path to financial freedom. And to me, freedom is a big part of wellness. Whether it's financial freedom, lifestyle freedom, geographic freedom, time freedom… whatever it is. It's difficu...
142: SEO Tips: Content Marketing Strategy w/ Meg Casebolt
March 29, 2023 10:00 - 34 minutes - 32.1 MBIf you're building a business, you may be feeling burned out with the social media hamster wheel that requires you to be constantly churning out posts (that are here today and gone in a matter of hours). Or maybe you never really loved social media anyway, but you're wondering "how else are people going to find me?" How are you supposed to get in front of the people who you can help, and the people who will become clients? Well, the strategy that my guest and I get into today has nothing t...
141: How To Optimize Your Health Coaching Website w/ Jenny Belanger
March 22, 2023 10:00 - 33 minutes - 30.9 MBIs your website doing the job you need it to be doing? Specifically, is it acting as a client-attracting machine? Because I have to tell you, having a "nice" looking website is not enough. Websites are very important when building your business, but there's very little point to creating and maintaining a website if it's not doing what you need it to do. So how do you make sure that your website IS a client-attracting machine? What needs to go onto a website that's doing the work of att...
140: What Stops You From Living An Active Life? w/ Nicola Mercer
March 08, 2023 11:00 - 55 minutes - 51.5 MBWhat does being healthy really mean? And perhaps more importantly, how can we each start to pursue our own version of wellness? This is exactly what my guest and I get into on today's episode. Nicola Mercer is one of the coaches on my team - she works with me inside the Wellness Coach Academy, supporting all our students and new coaches as they're building their businesses - and before coming onto my team, she was actually a student herself inside my program, and became a certified coach...
139: Changing Careers From One Industry To Another w/ Jenn Trepeck
March 01, 2023 11:00 - 49 minutes - 45.3 MBAre you currently working in an industry that's not related to healthcare or the wellness field, but you would really love to make a change and start building a career in wellness? If you're like many people I talk to, you might have some doubts about your ability to do that. You might have questioned whether it's something you can even do, or you might have thought things like "who am I to talk to people about their wellness?" because you don't have a background in it. And if that sou...
138: How To Build Coaching Skills And Find Your Tribe w/ Sara Dunbar
February 15, 2023 11:00 - 42 minutes - 58.2 MBBuilding a tribe is such a key thing for us all, especially when we’re doing something new, or different, or scary. Having a supportive community that has your back can be the difference-maker you need, in terms of your success and your happiness. It’s also a key element of living a healthy life, although it’s often not given the importance it deserves. After all, we humans are social creatures. We’ve always depended on our social structures for survival…and we still need them today. My...
137: How To Grow On Social Media And Turn It Into A Business w/ Kat Chao
February 01, 2023 23:16 - 51 minutes - 71.4 MBLet’s talk about the things that hold us back in business. If you’re building a business in the health and wellness industry, I’m willing to bet that the things that you THINK are holding you back aren’t the things that are actually holding you back. This is true for many of us, but it’s especially true for my guest today, Kat Chao, who has built a huge amount of success growing her social media audience on TikTok and Instagram (to over 100K followers on each of those platforms)…but is sti...
How To Stop Worrying About Critics w/ Julie Doan
January 18, 2023 11:00 - 51 minutes - 71.1 MBIf you’re building a business, do you worry about your critics? When you’re putting content out there or creating a new offer, do you find yourself obsessing over what people might say and think? Are you worried that people are going to come out of the woodwork and criticize your ideas and poke holes in them, and make you feel inadequate, inexperienced, or wrong? I know a lot of entrepreneurs struggle with this, and I have also seen this fear of criticism hold a lot of people back from doi...
135: How She Built A 7-Figure Health Coaching Business w/ Amanda Nighbert
December 14, 2022 11:00 - 45 minutes - 41.9 MBI talk to a lot of people who would love to become a wellness coach and build their own business, but a lot of them really struggle with a lot of doubt. They doubt whether this is really possible. They're maybe even skeptical, because, let's face it, it sounds too good to be true, doesn't it? When you run a successful business as a wellness coach, you are your own boss. You set your own hours, go on vacation when you want, work from home if you want, or really work from wherever in the w...
134: How To Make Your Mistakes Your Greatest Successes w/ Steph Tuss
November 30, 2022 11:00 - 37 minutes - 35 MBAre you afraid of making mistakes? Are you afraid of taking risks because you're worried that you might do it wrong, or mess up, or lose money, or be embarrassed … and whatever other terrible consequences you think might happen as a result of making a mistake. In this episode, we're going to flip mistakes on their head, and we're going to talk about why mistakes aren't something to be feared – but to be welcomed. And, as my guest will tell you, mistakes are required for building a busine...
133: How To Answer "What Do You Do?" When You're A Health Coach w/ Kris Jones
November 16, 2022 11:00 - 37 minutes - 34.1 MBIf you're building your business, whether it's a side hustle or your main gig, someone has probably asked you: "So, what do you do?" And this one, seemingly innocent question, can cause a lot of people to feel paralyzed and like a deer in the headlights. It's so awkward, right? I mean, you want to talk about what you're doing because you know that it would be beneficial for you in terms of networking and getting the word out, but how do you answer this question in a way that is going t...
132: How To Create A Memorable Brand Voice w/ Lucy Bedewi
November 02, 2022 10:00 - 37 minutes - 34.5 MBWhen you're creating your website or building a sales page, you need to write the words that will go on those pages. The official term for the words that go on your website or sales pages is: copy. And copywriting is a skillset that most of us are not born with. But the good news is that you can learn how to write effective copy, and copy that connects and converts! In fact, you need to learn how to do this. Because if your words and your marketing language are not crafted to conne...
131: Referral Marketing For Coaches w/ Dallas Travers
October 19, 2022 10:00 - 35 minutes - 33 MBWhen you're building a business as a health or wellness coach, one of the main things you need is clients. Everyone needs clients, whether you're just beginning, or if you've been at it for a while. If you're a coach, you need clients. But where do you get those clients from? To help answer that question, I have a guest with me today – Dallas Travers – who is going to walk us through a very specific, and very effective strategy for getting clients, and that is: referral marketing. Re...
130: How To Stop The Entrepreneurship "Hustle" w/ Kristy Robinson
October 05, 2022 10:00 - 34 minutes - 32 MBWhen you're building a wellness business, eventually what can happen is that you start getting very busy, and very overwhelmed. My guest on this episode calls this the "messy middle" and that's absolutely what it is. It can be stressful and hard to know what you need to do to scale to the next level. At this stage, you also might be battling a lot of the noise that's coming at you externally, especially through social media, about the stage that you "should" be at, and how much you "should...
129: How To Use Storytelling In Your Marketing Strategy w/ Carolyn Stine
September 21, 2022 10:00 - 37 minutes - 35 MBMarketing your health and wellness coaching business online can be really challenging. One of the challenges is dealing with the lack of human connection that's inherent when everyone is sitting behind their computers. When you're trying to market to people online, it can be tough to really make that human connection. So how do we get past that? How do we break through that anonymity, and the distance and the barriers that are created when we're all viewing things and consuming things thro...
128: How To Integrate Meal Planning Services Into Your Health Coaching Business w/ Evita Basilio from That Clean Life
September 14, 2022 10:00 - 40 minutes - 37.4 MBDo you offer meal planning services to your clients? If you're not already doing this, is it something you're interested in doing? For many health & wellness coaches, offering meal planning is a terrific way to take your services to the next level, or create an additional stream of income. If the idea of integrating meal planning is intriguing to you, but you just can't figure out how to make it work, or you're worried that it's going to be a ton of work for very little reward, then this e...
127: How To Build Your Coaching Skills w/ Lee McDonough
September 07, 2022 10:00 - 40 minutes - 37.2 MBHow confident do you feel about your skills as a coach? Maybe you've been focusing a lot of your efforts on building your business and marketing your services…but how much time have you invested in up-leveling your coaching skills? The skill set of coaching is so foundational to building a successful business as a coach, but it doesn't always receive the attention it deserves. My guest today is Lee Chaix McDonough, and Lee is the CEO and Founder of Coach With Clarity, a training and ed...
126: The Truth About Building A Health Coaching Business
August 31, 2022 10:00 - 17 minutes - 16.4 MBThere are a lot of myths and misconceptions out there about what it takes to build a successful health coaching business. If you're a health coach or wellness professional currently, or you would like to become one so you can build a profitable, sustainable business that replaces your 9-5 and gives you freedom and fulfillment – then there are a few myths that I want you to be wary of, because if you fall prey to them, then it's going to make it really hard for you to achieve the success yo...
125: How To Build Personal Wealth As A Coach w/ Erinn Bridgman
August 17, 2022 10:00 - 37 minutes - 34.3 MBWelcome back to the show. Today I've got a fantastic guest with me, and we're going to be talking about how to build wealth. I often focus on how to build your business here on the show, of course, and how coaches in the wellness industry can get more clients and grow their impact and all of those things, but there is a difference between having a profitable coaching business and actually growing your personal wealth. This still continues to be a bit of a taboo subject, I have to say, whic...
124: How To Market Your Health Coaching Business When You Don’t Have A Team w/ Sarah Noel Block
August 03, 2022 10:00 - 35 minutes - 32.4 MBOne of the biggest struggles I hear from people is how to get started with marketing their business. Especially in the early stages, when they don't have any help or a team to outsource to, so they're doing everything alone. Also, if you don't have a marketing background yourself then how are you supposed to know what to do? My guest on this episode, Sarah Noel Block, is the founder of Tiny Marketing, where she helps small businesses and entrepreneurs to increase their know, like, trust fa...
123: Facebook Ads For Health Coaches w/ Christina Bernhard
July 20, 2022 10:00 - 35 minutes - 32.6 MBIf you're curious about whether paid ads would be beneficial for growing your health coaching business, but you're unsure because you've heard that ads don't work anymore, or you've heard somebody's horror story about how they lost thousands of dollars to an ad campaign gone wrong, then this episode is for you. My guest today is Christina Bernhard, and Christina is a Facebook Ads agency owner for coaches, and she specifically works with coaches who are ready to scale their coaching busines...
122: Branding Secrets For Health Coaches w/ Naomi Gee
July 06, 2022 10:00 - 38 minutes - 35.7 MBIf you're building a health coaching business, you've probably thought about how you want your brand to look. And if you're like many people, this might mean that you've given some thought to what you want your logo to look like, or maybe what you're going to choose for your colors. But in this episode, I'm going to challenge your idea of what a brand actually is, and we're going to talk about why creating amazing brand visuals is just not enough on its own…and how you can take your bran...
121: Stress Management Tips For Entrepreneurs w/ April Likins
June 29, 2022 10:00 - 40 minutes - 37.3 MBIf you're feeling stressed, and you're trying to run a business, then this episode is for you. The last couple of years have presented some really unprecedented challenges, and not everyone is coping well. It's even trickier when you're actually working within the health and wellness industry, because we tend to feel a certain amount of pressure to have the perfect lifestyle. But we're not immune to stress. Wellness professionals are just as vulnerable to stress as anyone else, but I kno...
120: How To Start Booking Health Coaching Clients Every Month w/ Amy Lippman
June 22, 2022 10:00 - 44 minutes - 40.8 MBIf you're building a business as a coach in the health and wellness space, then there's a good chance that what you need right now is more clients. Clients are the lifeblood of your business, of course. And without consistent clients coming in, then your business is going to struggle. But many new coaches really aren't sure how to market their businesses and get clients. And that's okay! In this episode, you're going to learn some marketing strategies and some ways of getting new clients...