Healthy Teen Life

188. The Academic Skills Most Teens Are Missing Before College (And How to Build Them)

If you're a high school senior heading to college, or already a freshman who's hitting some academic walls, this one is for you. There's a stretch of skills your teachers probably aren't teaching, your parents may not have had to learn the same way, and that nobody is sitting you down to walk you through. They're the skills that decide whether your first year of college feels manageable or completely impossible.
Today's guest is Dr. Tara Williams, owner and founder of Innovative Collegiate Consultants, an organization that helps neurodivergent students with IEPs transition from high school to college and thrive in a neurotypical environment. Dr. Tara has been teaching for over 20 years and is currently a chemistry professor at College of the Canyons in Santa Clarita, California. She works with students every single day on the exact skills you're about to hear about.
In this episode you'll hear what self advocacy actually looks like and why it's the single most important skill to start practicing now, why time blocking in 60 to 90 minute chunks works better than trying to white knuckle a four hour study session, the chunking method for breaking down a paper or huge assignment, why writing your own notes by hand makes the information stick, and the real reason office hours are your best friend in college (even if walking in feels intimidating). Plus the email habits that quietly separate students who thrive from the ones who fall behind in their first month.
What self advocacy really means and why it's the single most important skill to practice in high school
Why time blocking in 60 to 90 minute chunks works better than trying to study for four hours
How body doubling and study groups help your brain focus even when nobody is forcing you to
The chunking method for breaking down papers, essay questions, and huge assignments
Why writing your own notes by hand makes information stick (and why highlighting everything doesn't)
How to read before class so you actually understand what's happening when the professor lectures
Why office hours are your best friend in college and what to walk in and say
The professor relationships that turn into job and internship recommendations later
How to manage email so you do not miss critical college transition information
The calendar, planner, post it, or color coding system that actually works (the one you'll actually look at)
Parents: This is one of the most actionable episodes for any parent of a high school student, especially if your teen has an IEP, has ADHD, or struggles with executive function. Dr. Tara breaks down exactly which habits are worth practicing before college, how to scaffold them in a way that builds independence (not dependence on you), and why the email and self advocacy gap is the single biggest blind spot most families don't see coming. Listen with your teen if you can. Then pick one habit you'll start practicing together this month.
Ready to support your teen's transition to college, both academically and emotionally? Book a free clarity call with Leslie at leslierosecoaching.com/chat to talk through where they're at and what would actually help.
 
Connect with Dr. Tara Williams:
Website: https://innovativecollegiateconsultants.com/LinkedIn: https://www.linkedin.com/in/tara-williams-phd/Facebook: https://www.facebook.com/iccedservices#Instagram: https://www.instagram.com/your_innovative_consultants
 
Connect with Leslie:
Parents: Schedule a free Clarity Call with Leslie here to help your teen or young adult resolve weight and unhealthy eating habits, while improving body image and self-esteem.
Grab Leslie's free guide: The Ultimate College Move-In Checklist 
Sign up for the Freshman Formula 
 
Website: leslierosecoaching.com
Instagram: instagram.com/leslierosecoaching
Facebook: facebook.com/leslierosecoaching
 
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187. Why Nearly 30% of College Freshmen Drop Out — and How to Avoid It

If you're a high school senior who just committed to a college, or you've already graduated and you're heading to your freshman year, this one is for you. You did it. You got in. You made the call. And the next chapter is genuinely one of the wildest, most growth filled seasons of your entire life. New city, new people, new freedom, new version of you. It's exciting.
Here's what almost nobody is telling you. The academic prep, the dorm shopping, the roommate matching, all of that gets covered constantly. The part that actually trips most freshmen up has nothing to do with classes or grades. Nearly 30% of college freshmen do not return for their sophomore year. The reasons usually aren't grades. They aren't money. It's mental health. It's loneliness. It's feeling like they don't belong on that campus. And almost none of those students were less capable than anyone else. They were just unprepared for the LIFE part of college.
This episode is about the five pillars that change everything. The exact things that separate the freshmen who thrive from the ones who quietly struggle. You'll hear why those first six weeks set the entire tone, why the habits that worked in high school are about to stop working, and what you can actually build right now before you ever step on campus. If you're somewhere between "I cannot wait" and "I'm low key terrified," that's exactly where you're supposed to be. The goal is not to feel less of either of those. The goal is to walk in with the tools to handle both.
Why being both excited and nervous about college is exactly where you should be
What changes overnight the day your parents drive away from your dorm
The real reason nearly 30% of freshmen don't return for sophomore year and how to not be one of them
How to actually make real friends in college, because the lasting ones don't just happen
Why sleep, active rest, and movement are the foundation that everything else gets built on
How to fuel your brain in a dining hall full of midnight waffles and 2 PM pizza
What to do at 2 AM when everything feels like too much and a deadline is looming
The campus support and resources nobody is going to tell you about and why to use them early
What life looks like in October when you've actually been preparing
How to walk into your freshman year with clarity, confidence, and a real plan
Parents: This one is for you too. If you have a high school senior or recent grad heading to college, the gap between "academically ready" and "life ready" is the one most families don't see coming. You'll hear the patterns that lead nearly 30% of freshmen home before sophomore year, and what actually protects your student in their first six weeks on campus. Listen with them if you can. Then talk through which of the five pillars they feel most ready for and where they want more support before move in day.
Ready to give yourself or your student a real foundation for freshman year? The Freshman Formula is a five day video mini series built specifically for incoming college freshmen. Each day covers one of the five pillars with worksheets, checklists, and habit building tools you can start using before you ever set foot on campus. Plus a one on one coaching session built around your specific goals, your specific campus, and your specific stressors. Once you finish the five days, all the content stays accessible so you can come back to it during that first month when you'll need it most. Grab it at the introductory price below before it goes up.
 
Sign up for the Freshman Formula 
 
Connect with Leslie:
Parents: Schedule a free Clarity Call with Leslie here to help your teen or young adult resolve weight and unhealthy eating habits, while improving body image and self-esteem.
 
Grab Leslie's free guide: The Ultimate College Move-In Checklist 
Website: leslierosecoaching.com
Instagram: instagram.com/leslierosecoaching
Facebook: facebook.com/leslierosecoaching
Disclaimer

186. Why Caloric Deficit Thinking Hurts Teens and What to Do Instead

Heads up, this episode talks openly about eating disorders, disordered eating, and diet culture. If any of that is hard for you right now, please take care of yourself and come back when you're ready.
If you're a teen who thinks losing weight is the goal, today's episode might change how you see food, your body, and what "healthy" actually means. Diet culture has been lying to every single one of us for a long time. The corset you didn't know you were wearing. The caloric deficit you've been taught to chase. The size you think will finally make you feel enough. None of it is what it told you it was.
Carrie Lupoli is a nutrition education expert, founder of Diet Disruptors, host of a top nutrition podcast, and co-creator of PFC Pals, a program that teaches young people how to fuel their bodies with protein, fat, and carbs for real energy, focus, and confidence. Carrie has been featured on Today, ABC, NBC, and CBS. She wrote the book From Corset to Crown for women of every age who are ready to stop shrinking, and she's raising two daughters while running a private practice called Disruptive Nutrition.
In this conversation you'll hear why "caloric deficit" is a dumb measurement that's quietly wrecking teen bodies, why carbs and fat are not the enemies you've been told they are, and why the number on the scale is the wrong thing to chase. You'll also hear Carrie's framework for figuring out who you really are before going after any goal (hint: it starts with four questions on a folded piece of paper) and why the friends you're trying so hard to impress are not the voices you should be asking up to.
Why "health" and "weight loss" are two completely different things
The truth about caloric deficit thinking and what it does to teen bodies over time
What the PFC Pals (protein, fat, carbs) actually do for your energy, focus, and mood
Why calories are a "dumb" measurement and what matters more
How to figure out what you actually want and why you want it before chasing any goal
Carrie's Do, Say, Think, Believe framework for becoming your healthiest self
Why your friends are not the right people to ask about food, body, or confidence
The "corset to crown" shift every teen girl deserves to know about
How five minutes of morning reflection can change how you show up for your whole day
Why self consciousness is a disease but self awareness is health
Parents: This one is for you too. Carrie shares her own story of recovering from an eating disorder while raising daughters, and the practical shifts that changed the conversation in her home. You'll also hear why the "she's so small, she's fine" mindset misses the real issue and what actually protects a teen's relationship with food, their body, and their sense of worth. If you've ever caught yourself passing down diet culture beliefs you didn't even realize you were holding, this episode is a gift.
Parents, if you want a practical place to start, grab Leslie's free guide, 5 Ways to Help Your Teen Eat Better Without Making Things Worse, at cc.leslierosecoaching.com/eat-healthier-5-steps. Five steps you can use this week.
Connect with Carrie:
Websites:
https://www.carrielupoli.com/
https://www.disruptivenutrition.com/
Podcast - YouTube: https://www.youtube.com/@CarrieLupoliOfficial/podcasts
Pre-Order her book: https://www.carrielupoli.com/corsettocrown
Connect with Leslie:
Parents: Schedule a free Clarity Call with Leslie here to help your teen or young adult resolve weight and unhealthy eating habits, while improving body image and self-esteem.
 
Grab Leslie's free guide: 5 Ways to Help Your Teen Eat Better Without Making Things Worse
Website: leslierosecoaching.com
Instagram: instagram.com/leslierosecoaching
Facebook: facebook.com/leslierosecoaching
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185. Why Teens Procrastinate (and How to Finally Focus and Get Things Done)

If staying focused, getting started on tasks, or managing everything on your plate feels impossible, you are not broken and you are not behind. In this episode, Leslie sits down with executive function coach Lauran Kerr-Heraly to break down what executive function skills actually are and why they are something every teen can learn regardless of where they are starting from.
From procrastination to planning to keeping your focus when your phone is right there calling your name, Lauran walks through practical, low-pressure strategies you can start using today. Whether you are neurodivergent, buried in college prep, or just trying to get through your week without burning out, this episode is full of tools that work with how teen brains are actually built right now.
Parents: Lauran also gets into the unique pressure teens are carrying and what you can do to support your teen without taking over. From asking for help the right way to rethinking the college prep grind, this is a conversation worth sharing.
Why procrastination is not a character flaw and what is actually driving it for most teens
What "low stakes experiments" are and how they help your brain build new habits without the pressure
How body doubling and habit bundling make it easier to focus without making everything feel miserable
What a helpful morning and evening routine actually looks like when you are overwhelmed and short on time
Why junior year of high school is the hardest and how to protect your mental health while still showing up
What one small habit you can start today to begin building your executive function from the ground up
Connect with Lauran:
Website: https://alteringcourse.com
Free Infographic: https://www.alteringcourse.com/infographic
 
Connect with Leslie:
Parents: Schedule a free Clarity Call with Leslie here to help your teen or young adult resolve weight and unhealthy eating habits, while improving body image and self-esteem.
 
Grab Leslie's free guide: 5 Ways to Help Your Teen Eat Better Without Making Things Worse
Website: leslierosecoaching.com
Instagram: instagram.com/leslierosecoaching
Facebook: facebook.com/leslierosecoaching
Disclaimer

184. What Every Teen and Parent Needs to Know About Online Safety and Sexual Predators

Have you ever wondered whether the person messaging you online is actually who they say they are? In this episode, Leslie sits down with Dr. Bronwen Carroll, a pediatric emergency medicine physician at Boston Medical Center, to have the conversation that most adults are not having with teens but absolutely should be. Dr. Carroll breaks down the real risks of sexting, explains what sextortion is and how fast it can escalate, and walks through the exact grooming behaviors predators use both online and in person so you know what to watch for.
Whether you are active on social media, gaming platforms, or just starting to navigate online relationships, this episode gives you practical tools to recognize warning signs early, understand your rights, and know what to do if you ever find yourself in a situation that feels wrong. You are not alone, and you are not to blame. Knowledge is the most powerful protection you have.
Parents: Dr. Carroll also speaks directly to you in this episode about why these conversations need to happen earlier than most parents think, how to start them even when the topic feels awkward, and how building what she calls "conversational scaffolding" with your teen creates a safe opening for them to come to you when things get hard.
What is sextortion and why is the FBI issuing increased warnings about it specifically targeting teens?
What are the most predictable grooming behaviors predators use online and in person that teens should be able to recognize immediately?
Why is sexting risky even when the person receiving the image feels completely trustworthy?
What does "conversational scaffolding" mean and why does starting these talks early make all the difference?
What are the warning signs of in-person grooming by someone a teen already knows and trusts?
What should a teen do right now if they are being threatened or targeted online?
Connect with Bronwen:
Website: https://www.bronwencarrollmd.com/
Instagram at @bronwencarrollmd
Connect with Leslie:
Parents: Schedule a free Clarity Call with Leslie here to help your teen or young adult resolve weight and unhealthy eating habits, while improving body image and self-esteem.
 
Grab Leslie's free guide: 5 Ways to Help Your Teen Eat Better Without Making Things Worse
Website: leslierosecoaching.com
Instagram: instagram.com/leslierosecoaching
Facebook: facebook.com/leslierosecoaching
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183. The Social Skills Every Teen Needs That School Neve Teaches

School teaches you a lot of things, but what about how to deal with stress, navigate awkward social moments, or feel like you actually belong? In this episode of Healthy Teen Life, Leslie sits down with Kevin Dahill-Fuchel, a licensed clinical social worker and executive director of Counseling in Schools in New York City, to talk about the emotional and social skills that matter just as much as your grades but that almost no one is teaching you.
If you have ever felt overwhelmed, unsure of yourself, or like you are just trying to keep it all together, this episode is for you. Kevin shares real insight from decades of working inside schools with real students, including practical tools you can start using right now to build your confidence, strengthen your social connections, and feel more at home in your own life.
 
In this episode, you'll learn:
Why it is completely normal to feel confused or overwhelmed as a teen and what to do with those feelings
Why social skills are something you can actually practice and how to start
How to rebuild social confidence if you feel rusty or awkward after COVID
Why being smart or getting good grades is not enough on its own and what else actually matters
What counseling really is and why it is not just for people with serious problems
How to map out your support network so you always know who to turn to when things get hard
 
Connect with Kevin:
Website: https://www.counselinginschools.org/
 
Connect with Leslie:
Parents: Schedule a free Clarity Call with Leslie here to help your teen or young adult resolve weight and unhealthy eating habits, while improving body image and self-esteem.
 
Grab Leslie's free guide: 5 Ways to Help Your Teen Eat Better Without Making Things Worse
Website: leslierosecoaching.com
Instagram: instagram.com/leslierosecoaching
Facebook: facebook.com/leslierosecoaching
Disclaimer

182. What Mindful Mindset Eating Is and Why Teens Need To Know

Have you ever caught yourself thinking I just want to stop eating this but I can't, or why did I eat that when I didn't even want it? You are not alone and it is not about willpower. In this episode of Healthy Teen Life, Leslie breaks down what is actually going on with your eating and introduces a different approach called mindful mindset eating that might finally make it all click.
This is not the slow down and smell your food version of mindful eating you have probably heard before. This is about reconnecting with your body, understanding what is actually driving your eating habits, and taking back control in a way that actually feels good and lasts.
In this episode, you'll learn:
Why so many teens feel like their eating habits are just happening to them and what is actually going on underneath
How the connection between your body and your eating gets scrambled and what that looks like in real life
What mindful mindset eating actually is and how it is different from anything you have heard before
Three simple steps you can start using right now to feel more in charge of your food choices
Why listening to your body is more powerful than any diet and what happens when you actually do it
Where to get more support if you are ready to take the next step
 
Connect with Leslie:
Parents: Schedule a free Clarity Call with Leslie here to help your teen or young adult resolve weight and unhealthy eating habits, while improving body image and self-esteem.
 
Grab Leslie's free guide: 5 Ways to Help Your Teen Eat Better Without Making Things Worse
Website: leslierosecoaching.com
Instagram: instagram.com/leslierosecoaching
Facebook: facebook.com/leslierosecoaching
Disclaimer

181. Your Weight Doesn’t Define You: Teen Body & BMI Explained with Dr. Joey Skelton

Have you ever felt like your body is something you need to fix? In this episode of Healthy Teen Life, Leslie sits down with Dr. Joey Skelton, a pediatrician and author of Your Child Is Not Their Weight, to talk honestly about what your body size actually means, what it does not mean, and why the number on the scale tells you far less than our culture wants you to believe.
If you have ever felt judged for how your body looks, confused about BMI, or unsure how to talk about food and weight in a way that actually feels good, this episode will give you a completely new way to think about all of it. Dr. Skelton brings decades of experience working with teens and families to this conversation and his perspective is one you genuinely need to hear.
In this episode, you'll learn:
Why up to 60% of your body size is determined by genetics and what that actually means for you
What BMI really is, what it is not, and why it should never be used as the only measure of your health
Why labeling foods as good or bad creates more harm than good and what to do instead
How family meal time affects your health, happiness, and even your performance at school
What parents should and should not say at the dinner table when they are concerned about their teen's weight
How to start building a positive relationship with food that actually lasts
 
Connect with Dr. Joey Skelton:
 
Connect with Leslie:
Parents: Schedule a free Clarity Call with Leslie here to help your teen or young adult resolve weight and unhealthy eating habits, while improving body image and self-esteem.
 
Grab Leslie's free guide: 5 Ways to Help Your Teen Eat Better Without Making Things Worse
Website: leslierosecoaching.com
Instagram: instagram.com/leslierosecoaching
Facebook: facebook.com/leslierosecoaching
Disclaimer

180. What Every Teen Athlete Needs to Know About Food, Fitness, and Recovery with Dr. Chris Koutures

Are you fueling your body, moving enough, and getting the sleep you actually need to perform your best? In this episode of Healthy Teen Life, Leslie sits down with Dr. Chris Koutures, a pediatric and sports medicine physician at Active Kids MD, to talk about how teen athletes can build real sustainable habits around food, fitness, and recovery.
If you have ever wondered whether you are eating the right things at the right times, felt like exercise has started to feel more like an obsession than something you enjoy, or struggled to get enough sleep between school, practice, and everything else on your plate, this episode is packed with practical insight you can actually use starting today.
 
In this episode, you'll learn:
How to find creative ways to get more movement into your day even without a formal workout
Why food is fuel first and how to build a positive relationship with what you eat
What you actually need to know about protein, supplements, and pre-workout products before you spend money on them
How to know if your relationship with exercise is crossing into something unhealthy
What GLP-1 medications are and what teens should understand before considering them
Why sleep is the single best recovery tool you have and how to actually get more of it
 
Connect with Chris:
Website:  https://activekidmd.com/
 
Connect with Leslie:
Parents: Schedule a free Clarity Call with Leslie here to help your teen or young adult resolve weight and unhealthy eating habits, while improving body image and self-esteem.
 
Grab Leslie's free guide: 5 Ways to Help Your Teen Eat Better Without Making Things Worse
Website: leslierosecoaching.com
Instagram: instagram.com/leslierosecoaching
Facebook: facebook.com/leslierosecoaching
Disclaimer

179. Why Every Teen Needs a Personal Fuel Plan to Feel and Perform Their Best

Have you ever eaten lunch and then felt like falling asleep in your next class? Or crushed it at practice one day and felt completely empty the next? That is not random — it could be your food talking. In this episode of Healthy Teen Life, Leslie breaks down how to build a personal fuel plan that actually works for your unique body, your schedule, and your life.
This is not about strict meal plans, going organic, or following someone else's diet. If you have ever wondered why what works for your teammate or your best friend does not seem to work for you, this episode will help you figure out what your body is actually trying to tell you and how to start listening to it.
 
In this episode, you'll learn:
Why every body is different and why copying what someone else eats is working against you
What strategic eating actually means and how it has nothing to do with restriction or control
Which foods give you steady energy and which ones are setting you up for a crash
How to start building your own personal fuel plan based on your energy patterns, activity level, and sleep
Why being mildly dehydrated could be the reason you feel tired and foggy every afternoon
How to make small simple changes that add up to feeling a whole lot better every single day
 
Connect with Leslie:
Parents: Schedule a free Clarity Call with Leslie here to help your teen or young adult resolve weight and unhealthy eating habits, while improving body image and self-esteem.
 
Grab Leslie's free guide: 5 Ways to Help Your Teen Eat Better Without Making Things Worse
Website: leslierosecoaching.com
Instagram: instagram.com/leslierosecoaching
Facebook: facebook.com/leslierosecoaching
Disclaimer