EP: 154 Focus On Health: Embracing The Power Of Redirection, Routines, And Holistic Medicine With Caitlin Spears

BWW 154 | Focus On Health


As we inch closer to the end of 2023, are you starting to think about year-end or 2024 goals? When the leaves fall and the weather turns cold, I start turning inward and want to reflect and plan. One of the things that I always think about is my health. I thought it would be perfect timing to talk with Caitlin Spears, a coach who specializes in health and well-being. Caitlin also focuses on building the routines you need to reach your goals, which can benefit everyone, no matter your health situation. To be the best and bravest version of ourselves, we need to focus on health.

During my chat with Caitlin, we discussed:

  • The power of our failures and how they redirect us to the correct paths in our lives
  • How can we prevent our self-perceived failures from stopping us and keeping us stuck?
  • How Caitlin pivoted from being on America’s Next Top Model to running a health and wellness coaching firm
  • How routines, both big and small, play a big part in our health and how we feel on a day-to-day basis
  • The difference between traditional and holistic medicine and how we can leverage both for wellness
  • Caitlin shares some of her routines that help her feel her best.
  • Caitlin shares her advice for busy working women to take control of their health.

Listen to the podcast here


Focus On Health: Embracing The Power Of Redirection, Routines, And Holistic Medicine With Caitlin Spears

I’m so glad you’re here. How are you doing out there? Can you believe it’s already the end of November 2023? I can’t but then I can. Each year feels both slow and fast at the same time. There are months when you’re like, “This month has been forever,” and then there are some months that whizz by and go with a blink. It’s at the end of November 2023. Do you feel any panic about the year-end stuff? Let’s not panic. We’re almost into 2024.

Here’s a quick update from the Pestikas household side of things. We got back from a trip to Walt Disney World. It was so magical to see my little one, Olivia, experience such joy when seeing her favorite princesses. What do you think? Who’s her favorite princess, Cinderella, Tiana, or Anna? It’s Elsa. I have been listening to the song Let It Go. Everybody is probably starting to sing it in their heads. I’ve been listening to that song for over ten years because my older daughter, Charlotte, is seven years older than her little sister Olivia. That song will be forever burned in my brain.

All joking aside, it was a very fun trip. It was an exhausting trip. Anyone who is a parent that has gone to Disney World knows that it is probably not going to be a vacation for the parents but it is a fun experience and hopefully a long-lasting and beautiful memory for my kids. I’m so thankful that I had the opportunity to see the joy and the happiness on their faces.

Coming back around and talking about the end of 2023, as we inch closer, are you starting to think about year-end or 2024 goals? I can’t help it. I’m a type-A, a planner, and a recovering perfectionist. I started to think about planning. When the leaves fall and the weather turns chilly here in the Chicago area, I start to turn inward and want to reflect and plan. My body goes into hibernation mode. I don’t even have to do anything. I just started to plan.

One of the things that I think about toward year-end is my health, “How am I doing with my health? Can I improve my health,” especially since I like sweets. I’ve mentioned that a couple of times on the show. I like sweets. I like sugar. I’m like, “I have to get off the sugar. I want to improve my health. Maybe I want to lose a little weight, improve my exercise, and all of the things around health.” I thought it would be a perfect time at this time of year to talk with my guest, Caitlin Spears who is a coach that specializes in health and well-being.


BWW 154 | Focus On Health


She also focuses on building those daily routines that we need to reach our goals. They don’t need to be hours long. They can be minutes long. I believe that these routines can benefit everyone no matter what their health situation or status. I also believe that to be your best and your bravest self, you’re going to need to focus on health. I need to focus on health. Everybody needs to focus on health. We know that cliché, “Health is one of the greatest if not the greatest wealth.” We want to focus on that.

During my chat with Caitlin, we discussed the power of our failures and how they can redirect us to the correct paths in our lives. Caitlin has a very interesting path and perspective on failure and how we can pivot from those self-perceived failures and help those things move us forward and not allow us to be stuck. We don’t want our failures to keep us in the muck. We want to propel ourselves forward.

Caitlin also talks about how she went from the show America’s Next Top Model to running a health and wellness coaching firm, how our routines both big and small play a large part in our health, how we feel on a daily basis, the difference between traditional and holistic medicine, and how we can leverage both for our wellness. Caitlin also shares some of her routines that help her feel her very best. Finally, she shares her advice for busy working women to take control of their health.

Here is more about Caitlin Spears. Caitlin Spears is a certified health and nutrition coach, fitness coach, and Founder of Complete by Caitlin. At eighteen, she experienced a painful rejection from the hit show, America’s Next Top Model, which affected her relationship with her body and food. She went on to have a successful modeling career and became a certified health and nutrition coach. Caitlin’s mission is to empower individuals to feel strong, healthy, and confident, focusing on both physical well-being and profound self-realization.

She holds certifications from the IIN or Institute of Integrative Nutrition, Precision Nutrition, and ACE Fitness. Her methods have helped numerous individuals achieve their health goals. Caitlin has also been a featured panel speaker for organizations like Wilhelmina Models and New Miami Girls on subjects including health, entrepreneurship, and her experience in the modeling industry.

Growing up on a farm in Oklahoma, Caitlin credits her dedication and strong work ethic to the early-life values she carries into her business. Her approach to coaching is rooted in authenticity and a genuine desire to make positive changes in people’s lives, positioning her as a respected leader in the health and wellness industry.

Before we get started, if you’re enjoying the show, please make sure to leave a rating and review on Apple Podcasts and Spotify. If you’ve already left a rating or review, thank you so much. I can’t tell you enough that your support of the show means the world to me and it helps the show gain traction and grow. You can also hit the plus sign while you’re in the app to subscribe so that you can get the feed for the show every week. I try to change up who the guests are and my topic. Come on in and be part of the community.

Here’s one more reminder. If you haven’t yet gone over to my website to grab one of my freebies, go to BraveWomenAtWork.com. I have several freebies. One is called Get Paid: 10 Negotiation Tips, 24 Career and Leadership Affirmations, and 5 Steps to Managing Your Imposter Syndrome. They are entirely free. You can do them on your own time. They’re beneficial for you no matter where you are in your career. Let’s welcome Caitlin to the show.

Caitlin, welcome. How are you?

I’m good. Thank you so much for having me on. I’m excited to be here.

Why don’t we jump in? You have such a cool background story. I don’t want to spoil it for all of the audiences. Tell us a little bit about your story and how you’ve gotten to where you are.

Here’s a little bit about me. I grew up on a farm in Oklahoma in a town of about 2,500 people. At eighteen years old, I was scouted at a pageant to be a model. I ended up signing to an agency. About six months later, I ended up getting scouted by one of the producers for America’s Next Top Model. I did 3 or 4 months of the casting process back and forth, jumping through hoops, and doing all the things only to find out they were going to cut me one week before they flew everybody out to start filming that season.

Not only did they cut me but they also let me know that the reason I was being cut was the producers thought I needed to work on my body and try again next season. That moment years ago started a domino effect that led me down a path of every decision and choice that I’ve made over the past few years.

You’re gorgeous. To hear that news, how was that to receive?

It was like being punched in the face and having all of your dreams taken away in one moment in time. At eighteen years old, this all started happening so fast. I was like, “All of my dreams are coming true. I’m going to be this famous model and be on TV. It’s going to be picture-perfect. I can’t believe it.” In one email in one instance, not only was my dream life that I thought I was headed toward taken away but I was also slapped in the face with this sentence, “You need to work on your body.” What does that even mean? Even looking back on it years later, I’m still so disgusted at the fact that somebody had the audacity to say something like that to an eighteen-year-old girl, my eighteen-year-old self. It took a toll on me. Even if that person didn’t realize it, it affected me for years.

We beat ourselves up enough. You’re a model. You know how competitive it is. That could put anyone in a tailspin but I’m glad that you have pivoted and done something beautiful with that rejection moment. That’s why I am happy to have you on the show. Let’s talk about how you’ve redirected. I’m excited to talk about that rejection moment. It sounds weird to talk about rejection and being excited but you have a phrase called Rejection Redirection. I wanted to ask you how that concept has shaped the last few years for you.

I truly believe that every rejection we face in life is simply the universe or life redirecting us to something better or something that’s meant for us. At eighteen, this all happened. It took me several years to realize that this rejection was a redirection. I moped about it. I became the victim. I got down on myself and went to one of the darkest places I’ve ever been. I was depressed, not sticking with anything at a low point in my life for about three years after this incident happened.

Every rejection is simply the universe redirecting us to something better. Share on X

When I finally got to a point where nothing seemed to make me happy and nothing seemed fun, I was at the lowest point that I had ever been. I told myself, “You have two choices here. You either stay here, mope about what somebody said to you years ago, and let that affect the rest of your life, or take this rejection and grow from it. You will allow this rejection to redirect you into the path that is meant for you. You stand up on your two feet and show up not for anyone else but for yourself.”

That’s exactly what I did day by day. I started showing up for myself. I started showing up on the hard days, the easy days, and every single day. I started showing up and realizing that it didn’t mean that I couldn’t model and have this amazing career in life. It meant that one opportunity wasn’t for me. When I transitioned my mindset and how I lived my life every single day into thinking that this rejection I had faced years ago was no longer a rejection, and it was simply a redirection to this new path that I was ready to live, everything got easier. I started living for myself again and getting my confidence back. I got signed. I started modeling again and doing all of the things I always knew I could do but I allowed one person to set me back for years.

You are so blessed. You’re beautiful. You have a history of modeling. What about all of us mere mortals? Maybe we haven’t had a history of modeling but we’re still having hard talks with ourselves. We’re beating ourselves up. We don’t think that we’re beautiful or good enough. What would you say to us? We feel similarly. We have these same talks with ourselves and get down on ourselves. What would you say to us who have those same feelings and thoughts?

It’s a learning process of learning to love yourself again. We have to stop comparing ourselves. Think of a model. You think, “They’re so beautiful. They must have it so easy.” Every single person on this planet compares themselves to someone else. Every single person on this planet thinks they’re not good enough or pretty enough, or something is wrong with them. We have to dig deeper than that. We have to not look at the vanity or social media metrics. We have to dig deeper.

You have a beautiful personality and light in this world. You have a beautiful career. You are a beautiful person. What I would tell anyone is don’t compare yourself. Your superpower is that you are uniquely you. Nobody in the world can take that away from you and show up exactly how you show up every single day. When you stop comparing yourself and start living in your unique superpower of being you, you become more beautiful because you’re living in your unique beautifulness.

On the other side of the redirection, you developed and became a health and wellness coach. You have the CAIT Method. What drove you to health, well-being, and building the CAIT Method?

After eight years of modeling, after I got off my butt, took action, and got back into it, I decided that I wanted something new. I wanted to help people. I felt like I had all of these tools and knowledge that could help so many people who have gone through similar things or are going through similar things that I went through. I decided to switch careers a little bit. I wanted to educate myself, feel challenged again, bring my knowledge into the world, and help people. I went back to school and decided that I wanted to become a health coach and start helping people.

The reason I created the CAIT Method is because these four steps, the CAIT, Connect, Approach, Integrate, and Transform, are the four steps that I took over the past few years to transform my life from the darkest place I was ever at to living a life where I love every second of my life. I have hard days but I love my career, physical fitness, relationships, and social life.

I want to teach people how they can come from the very bottom and reach a point where they’re truly happy. I do this by first teaching people how to connect with themselves. That’s exactly what I had to do in the beginning. I had to reconnect with who I was, what I wanted, and what was important to me. I had to knock out all of those loud voices around me that were telling me what I needed to do.

Instead, I had to start listening to my inner voice know exactly what I wanted to do, and show up for her. I had to show up with the right mindset and confidence. I had to show up and talk kindly to myself. That’s why I built this method. I start with the Connect module because we all need to connect with ourselves a little bit deeper.

I teach people things in the Approach module about nutrition, eating, and fueling your body. We work through things like physical fitness, movement, sleep, stress management, creating routines, and so much more but if we don’t first build that foundation of connecting to ourselves and our higher purpose in this world, it’s hard to be healthy overall. We have to start there before we go into nutrition, physical fitness, and all of the other things that come along with being healthy.

Let’s go through the acronym of the CAIT Method. It’s on your website. I know that C starts with Connect. What does A stand for?

The A is Approach. This is where you approach your nutrition from a different lens. The I stands for Integrate because we want to integrate all of the components of your health. The T is Transformation because this is where we lock everything in and create sustainable habits and lifestyle shifts that make positive changes happen.

Let’s talk about the power of routines. I’ve talked about this on the show before but it bears repeating. There are little routines and positive habits that stack. There’s James Clear’s Atomic Habits. He calls it habit stacking. These little things play a key role in physical, mental, and emotional well-being. In your words, what did you work on with your clients when we were talking about routines and positive daily habits?

I work on creating routines and habits that my clients love. If you don’t like doing it, you shouldn’t be doing it. There are so many ways to create routines that you love. You don’t have to do what somebody else is doing. That’s their routine. Your routine should be uniquely you. It should fit into your lifestyle, preferences, wants, and needs. You should start small.

You don't have to do what somebody else is doing. That's their routine. Your routine should be uniquely yours. Share on X

I like to start with my clients by working on their morning routine first because it’s going to set them up for how they live their entire day. If you want to start with your morning routine, you start by implementing one new thing for weeks until it becomes a habit. A habit means that you do it without thinking. When you learn to tie your shoes or ride a bike, you just do it. You don’t have to think about it. You just know how to do it. Once you can do it without thinking about it, then you build upon that habit. Those habits create a routine. That’s how you create a routine.

Once you’ve locked in your morning routine, which is the first 30 to 60 minutes of your morning, that’s setting your entire day up for success. That could be anything from your skincare routine to getting sunlight on your face to making your coffee, or maybe you do a workout as soon as you wake up in the morning. There are so many things you could fit into that routine.

Maybe you want to work on your evening routine because 30 to 60 minutes before bed is setting you up for your entire night’s rest. If you are not taking care of your morning which sets you up for your entire day and your evening which sets you up for your entire night’s sleep, it’s impossible to be healthy. Start small. Start doing things you love doing one thing at a time. As they say in Atomic Habits, stack those habits, habit stacking. Once one becomes natural, you add to it. Over time, all those little habits and routines you’ve created are going to lead you to your desired goal or outcome of living a healthier, happier, and more confident life.

I’m putting you on the spot here. What would be your favorite piece of your morning routine?

I’m into my gratitude practice because even when I’m having an extremely hard day, or I’m anxious or sad, there’s something about finding gratitude in those moments and hard days that brings your energy and mood up. Even on those days when it’s hard, you can find something to be grateful for. Everybody should have a gratitude practice. It doesn’t have to look like my gratitude practice. It can be uniquely your own but it should be incorporating gratitude into your morning or day.

They have proven that gratitude can drive happiness and improve your health. It puts you in a better frame of mind no matter when you do it during the day. That’s a great recommendation. I wanted to ask one more question on habits and routines. Whenever I’ve heard this in habit stacking, and I’ve read James Clear’s book, I get like, “It’s one more thing to add to my day.” For women who are working, have a side hustle, and have kids, how do you help them? There are some mindset shifts. You don’t have to have a 60 or 90-minute morning or evening routine. Are there any comments on the time it takes with these small shifts?

Your routine can be ten minutes or less. People think that they have to have these huge and drawn-out routines. A routine is simply getting you in the mindset for your day, your night, or whatever is happening. You do not need 60 minutes or 90 minutes. I don’t even have 60 minutes to put toward my morning routine. Start with five minutes. Start doing something five minutes a day that you love doing. That’s another thing.

BWW 154 | Focus On Health
Focus On Health: Start doing something five minutes a day that you love doing.


If you’re busy, you’re a mom, you have a lot of things going on, or you don’t love the routine you’re creating, you are not going to do it long-term. Start small. Start with five minutes and build in one habit that you love doing. Maybe for a mom, if you’re busy all the time, that’s incorporating self-care, five minutes of you by yourself.

If you’re a busy person and you have to be up super early, then maybe that’s making your coffee for five minutes in the morning and doing your gratitude practice while you’re making your coffee. You can put your habits together. It doesn’t have to look like this crazy and drawn-out routine that everybody says, “Self-care for 60 minutes.” It can be five minutes and be something you love.

One of the things you mentioned on your site as I was diving deep and learning more about you is holistic medicine. One of the questions I wanted to ask is this. There are differences and schools of thought. I don’t think there’s a right or wrong. I believe you are in the US. I’m in the US. It’s Western versus Eastern or holistic medicine. Some people love our pure Western medicine, “If I have an illness, I go to the doctor.” I’m more in the middle.

If you break your arm, you need to go to a doctor and get that arm set or cast. Don’t try to put a poultice on it or some oils. Get it fixed but there are times when you have to trust your intuition, your body, and your body’s internal wisdom and do holistic or maybe even Eastern medicine. Examples could be acupuncture, massage, oils, or sound baths. There are a lot of different modalities. I was curious what your thoughts are on this.

As a holistic health coach and someone who came from a family of people who are in the Western medicine fields from doctors, pharmacists, and healthcare providers, I grew up in Oklahoma, and that’s what my entire family does, I appreciate both sides. We need both sides. It’s amazing what Western medicine can do. If you break your arm, go to the doctor. If you’re super sick, go to the doctor.

Even talking about being super sick, it’s preventative healthcare. It’s the holistic approaches that are preventative. For holistic healthcare, what’s the food that you’re eating? How is that affecting you? How are you taking care of your mental health, emotional health, and spiritual health? All four of these components of your health are so important.

Sometimes when we go to the doctor, they’re just treating the symptom. As a holistic health coach, I want to dig deep down, know you as a person, treat you at the root of your causes, and get to the bottom of it because if we just treat the symptoms, we’re masking it and elongating the problem but if we can dig deeper and treat it from the root of what’s going on, that’s where real lasting change happens.

The coolest part about being a health coach and being in this world is I see us bridging this gap that is so needed. I have clients that come to me and they have been diagnosed with PCOS, diabetes, Hashimoto’s, and all of these things. They’re like, “My doctor said I need to lose weight. That’s it.” I’m like, “I get to bridge this gap. They don’t know what to do. They don’t have the tools and the knowledge necessary to take that next step with confidence. I’m there to guide them on that journey.”

If you don’t mind, let’s dive in a little bit more on that. I saw on your site PCOS and leaky gut. You can tell me better than I can. The idea of your digestive system is messed up. Maybe it’s because of the foods that you’re eating or the toxic environment you’re around. It can be even caused by stress. I did not know that stress caused all types of digestive issues. It’s the second brain. How in your methodology do you use your tools and holistic medicine to help support people who may have these tricky or more stubborn illnesses?

It comes down to, first of all, educating them about proper nutrition and what’s going on with their body because most of the time, people don’t understand what nutrition even is. They just eat food. They don’t know why they’re eating it or what the nutrients or the minerals they’re getting from their food do for them. They don’t know anything about balancing their hormones, their gut microbiome, and how the food they’re eating and the stress that they’re taking on is affecting them every single day.

Your gut is your second brain. There is so much going on. I work with my clients to educate them about their nutrition, how movement is medicine, and how food is medicine. I also teach them techniques to manage their stress because stress will kill you faster than anything. It takes years off of your life, especially when you’re dealing with things like specifically PCOS.

I work with a ton of women who suffer from PCOS. It’s teaching them how to nourish their bodies with the proper nutrients, balance their hormones, alleviate stress because stress gets to them, and make sure they’re getting proper sleep because if you are not getting proper sleep, your metabolism isn’t functioning properly. It’s encompassing them as a whole person and educating them on the tools they need to better understand and treat the symptoms that they get with PCOS.

Most people probably know but in case they’re like, “What is PCOS,” what does that stand for? What are some symptoms that women may want to look out for?

PCOS is a hormone imbalance. It’s Polycystic Ovary Syndrome. It’s not super understood. It’s a combination of genetic and environmental factors. It’s enlarged ovaries and small cysts that can get on the outer sides of them. It’s best treated with dietary changes and changes in movement. It can cause people to gain a lot of weight, have very irregular periods, or not be able to have kids properly because of hormone imbalances. It does require being tested by your doctor.

Polycystic ovary syndrome is a combination of genetic and environmental factors. It's best treated with dietary changes and changes in movement. Share on X

If you are gaining weight very quickly and having a lot of trouble losing it, and you’re not changing anything in your diet, or if you’re skipping periods or having irregular periods, extremely long, extremely short, or anything like that, it’s always best to get tested by a professional in the healthcare field so that they can give you feedback.

A lot of my clients have been diagnosed. They had no idea what was going on. I had them go in. They got tested and found out they had PCOS. Once you start to understand what you have, then we can start to treat it in the correct manner. Until you understand what’s going on with your body, it’s harder to treat it. We can treat it overall holistically but if you have a better idea of what’s going on, then we know the target points to focus on.

Do you mind if we dive into a couple of others? These are also common for women especially. If you want to touch on hypo or hyperthyroid, I would love to get your thoughts. As a disclaimer for everyone, Caitlin and I are not doctors. We do want you to go to your doctor but this is helpful for you to take control of your health. The reason I’m talking about thyroid is because it runs in my family. This is no joke. All of the women minus myself so far, I’m holding strong still, have hypothyroid.

There’s a placement for this. Some people take medication and all that. I understand that. I’m not saying that’s right or wrong. Go to your doctor but I also on the more holistic side have heard that food is medicine and that gluten intolerance can also mess with thyroid. Going low-gluten can be helpful for women who have thyroid issues. Do you have any comments or experience working with clients on thyroid problems?

I have a few clients that deal with things like Hashimoto’s, which is also a thyroid disorder, and then hypo and hyperthyroid. Most of the time, what I’ve seen that brings the best results is changing your diet. I’m not a dietician. I cannot recommend diet-specific but I do crowding out with a lot of my clients, which means that we go through the top six things that can usually affect people. Sometimes that’s dairy, soy, gluten, or things like that. We start bit by bit, crowd out for several weeks, and take note, “What’s happening? Are there changes? Are you feeling better?”

I have noticed that a lot of my clients have seen huge improvements with doing a low-gluten, no-gluten, or gluten-free diet. A lot of it is holistically treatable by changing your diet, lowering your stress, and getting your body the proper nutrients that it needs. It’s crazy the changes that can happen when you holistically approach your health from all angles of diet, movement, stress management, and mindset. Your mindset plays a huge role in getting better.

Here’s the last one I wanted to touch on selfishly because I’ve had a leaky gut, which I know is where your gut becomes permeable. I’m going to tell everybody. That is not something like, “Beware of leaky gut.” When you start your career, no one tells you, “Watch your stress. Your gut is your second brain.” This is probably a big one for people and they don’t even know it’s happening. Are there any comments on things we want to watch out for in this one as well?

If you have any burning sensations in your gut, painful indigestion, diarrhea, gas, and bloating, or maybe your energy is low, all of these are extreme signs of a leaky gut and there’s something that you should be wary of. There are a couple of foods that can cause a leaky gut. They are going to be things like refined carbohydrates, eating a lot of pasta, white bread, a lot of refined carbs, as well as gluten grains like barley, rye, oats, and things like that, and then white sugar.

As we know, in the United States of America, everything that you eat, processed sugar, candy, baked goods, cereal, and all of these things has been found to cause a leaky gut. If you are having any of these symptoms and regularly eating foods like this, my recommendation is that you start cutting out those processed foods. You start paying attention to the signs and symptoms of your body. You see a doctor. There are so many good symbiotics that can help to push everything out. You can get prebiotics and probiotics from the food that you’re eating if you’re eating proper nutrient-dense foods.

In my situation, I learned that I was having malabsorption. Even if I ate something, I wasn’t able to absorb the nutrients because my gut was destroyed by years of sugar addiction and a lot of stress. I will fully admit it. I’m raising my hand and calling myself out. I’m happy we’re talking about this because we can’t be brave women at work if we’re exhausted all the time, or we’re not treating our bodies well. We can’t take those bolder actions if we don’t feel well. It’s good that you’re doing this work.

It is imperative that we take care of ourselves because if we don’t do it, no one else is going to do it for us. I went onto your Instagram and scoped out your whole profile. I hope you don’t mind me lurking over there. You have a beautiful Instagram following. I also learned that your partner is James Maslow. I don’t know what Big Time Rush is. You will have to tell us what that is. He has over two million followers on Instagram. He is a famous person, which means that you are a famous person in your own right. Talk about stress. How do you stay grounded being in the public eye all the time?

It’s communication and trust. We built a relationship that we love. We love each other so much. We have put up boundaries around what we’re willing to share and what we want to keep private because he is famous, and that’s wonderful but his fame should not determine my life, who I am, or what I bring to this world. I’m so proud of him. He is one of my favorite people on this planet but it’s having distinct separation in our careers and our life and then also communicating.

We’re going into our fifth year together. Communication is the one thing that has kept us strong and together. It’s trust and communication. Without those two things, it’s hard to navigate a relationship in the spotlight where people like to make up rumors and lies and think they need to be involved. There’s so much communication and trust that goes into any relationship, especially one that’s in the spotlight. It’s having your independence, having your identity outside of your relationship together, and then also validating each other through proper communication and trust.

I want to go back because I looked up Big Time Rush. Not everyone knows. Tell me. If we want to binge, what is that TV show about?

It was a TV show. They were on TV. He started recording when he was 17 and finished when he was 23 or 24. They filmed on Nickelodeon for 6 or 7 years and then had a couple of movies. They toured the world and then took 7 or 8 years off doing their projects. Big Time Rush is a band of four guys. It’s a boy band. They’re back making music and touring the world.

We can go and see them live. They’re doing their thing.

They sold out Madison Square Garden in 2022. They’re doing it.

I have to go and look for them.

I didn’t grow up watching the show but my sisters did. They have people of all ages because Netflix put their TV show back on. They’ve got fans who are 30 and then 3. It’s crazy.

Since you’re in the spotlight, has this also been probably a test for you? People are so critical of everybody in relationships with celebrities. Is that where those boundaries even with yourself or maybe personal boundaries are like, “I’m not going to read that negative commentary. I’m not going to read this or that.” That has to be killer if you follow all that. It’s trash. Are there any thoughts there?

My advice to anyone who goes into a relationship with somebody famous is don’t read or care what anyone else thinks about you because people on the internet behind their fake profiles and their screens that are thousands of miles away will say mean and hurtful things. Don’t even read them because even if you’re a strong person or you think, “This won’t bother me,” it will.

Words hurt no matter who says them and how many times people say them, and you let them roll off your shoulder. What I do is don’t even look at them. I don’t read them. I have a social media team that helps me filter through them. I don’t accept them. If they’re there, I either block, delete, or ignore them because I do not want that energy in my life.

In the first year to two years we were dating, people were so mean. They would be sending me hate messages and awful things that you would never imagine someone saying to someone they have never met in their life but people will and do. I’m not the first person. There are people way more famous than my boyfriend that I’m sure get hate messages and hate mail all the time. Don’t read into it. Surround yourself with people who love and support you. Put up those boundaries and barriers. They’re there for a reason.

That could translate even if you’re not famous. People can be so mean on the internet. They can be so cruel. They’re shouting from the cheap seats. If you’re putting yourself out there and getting negative feedback, then it’s best to ignore it because you are being vulnerable and transparent. You’re sharing your gifts. It’s obvious you’re very passionate about what you do. You have to ignore the haters, move on, and shine your light as best as you can. We talked about habits. I’m talking to my fellow sisters here with high-stress and busy schedules. They may or may not have kids but they have a big career. Are there any other baby steps that you would tell women in this category, “Here are two things that you can do to improve your health and well-being?”

Focusing on growing your relationship with yourself is something small but something that will have a huge and lasting impact. If you go through your day and you have any negative thoughts about yourself at all, or you don’t feel like you look good or you showed up for yourself, I ask you to reframe that negative thought into a positive thought. That one tiny action has the potential to change your entire mindset around your entire day. I know it seems small and insignificant, changing the wording of how we say something. If you say, “I don’t look good,” you can say, “I am beautiful and I’m showing up for myself.” That one small reframing moment has the potential to change your entire day.

BWW 154 | Focus On Health
Focus On Health: Focusing on growing your relationship with yourself is something small but something that will have a huge and lasting impact.


I don’t know if this would be similar to what you said or different. The show is called Brave Women at Work. I’m all about women taking braver and bolder actions, whether that’s speaking up, asking for something, or negotiating. What do you believe are 1 to 2 ways that women can be braver at work?

Don’t be afraid to ask. If you don’t ask for something, you won’t receive it. A lot of us get scared to ask. We think, “They’re going to say no,” but in reality, what’s the worst thing that can happen? Somebody says no. At the end of the day, it’s better to ask for it than to not ask for it and live in regret. Show up for yourself. If you’re passionate about something, pursue it. When I started my career, I had never run a business or gone to marketing school but I was passionate about it. I showed up for it. I worked my butt off for it. Show up for yourself and believe in yourself if you’re passionate about something.

Show up for yourself and believe in yourself if you're passionate about something. Share on X

It comes through for you that you have hit on something important to you. I know that will translate into great work that you do. Speaking of where women can find you, where can they find you, your work, and everything online?

On social media, I am @CaitlinSheySpears on all platforms. My website is CaitlinSpears.com.

I have loved the energy you bring forward, the light you’re shining, and the work you’re doing. Caitlin, thank you so much for being here.

Thank you so much for having me. It has been an absolute pleasure.

That does it for my discussion with Caitlin. I hope you found our conversation both valuable and inspiring. Until next time, think about the few questions here, journal them, and do some deep-diving self-reflection. What are 1 to 2 routines that you could incorporate into your day to improve your health? What do you need to stop or start doing? I love this question.

I’m all about doing what I need to start but I’m not so good about stopping things. That’s why I love this question. Finally, who can provide you with the support you need to reach your health and well-being goals? As a reminder, please rate, review, and subscribe to the show on Apple Podcasts and Spotify. The show is also available on Google Podcasts or any other platform you enjoy. Until next time. Show up, be well, and be brave.


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About Caitlin Spears

BWW 154 | Focus On HealthCaitlin Spears is a certified health and nutrition coach, fitness coach, and founder of Complete by Caitlin. At 18 she experienced a painful rejection from the hit show ‘America’s Next Top Model,’ which affected her relationship with her body and food. She went on to have a successful modeling career and became a certified health and nutrition coach. Caitlin’s mission is to empower individuals to feel strong, healthy, and confident, focusing on both physical well-being and profound self-realization. She holds certifications from the IIN Institute of Integrative Nutrition, Precision Nutrition, and ACE Fitness, and her methods have helped numerous individuals achieve their health goals.

Caitlin has also been a featured panel speaker for organizations like Wilhelmina Models, IIN/Boss Method, and New Miami Girls on subjects including health, entrepreneurship, and her experience in the modeling industry. Growing up on a farm in Oklahoma, Caitlin credits her dedication and strong work ethic to her early life — values she carries into her business today. Her approach to coaching is rooted in authenticity and a genuine desire to make positive changes in people’s lives, positioning her as a respected leader in the health and wellness industry. Caitlin currently resides in Miami, Florida.

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