Episode #95

Live Longer, Live Better: 6 Habits that matter

What if some of the things you're doing every single day are actually making you age faster? And what if changing just a few simple habits could help you feel younger, stronger, and healthier for years to come?

We all want to live longer, but more importantly, we want to live BETTER! Because what's the point of adding years to our lives if we can't truly enjoy them?

We spend so much time and money trying to fight the signs of aging with creams, supplements, treatments, and the latest wellness trends. But what if the real secrets to aging well are much simpler than we think?

Inspired by neuroscientist Dr. Andrew Huberman's six foundational pillars of health, Kristina and Ingrid reveal six powerful habits that can make a real difference in how we look, feel, and function as we get older. And here's the best part: They don't require expensive treatments, complicated routines, or a complete lifestyle overhaul!

Are we really aging, or are some of our habits aging us faster than necessary? And what's the difference between simply living longer and actually staying healthy, strong, and independent along the way?

Tune in to discover which of these six habits you're already getting right, which ones might be holding you back, and why it's never too late to make a change.

Because aging is inevitable, but feeling old doesn't have to be!

Grab your coffee, cocktail, or whatever makes you happy, and join us for another High Heels Happy Hour!

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High Heels Happy Hour
@highheelshappyhourpodcast

Kristina Pernfors
@kristinapernfors

Ingrid Iraola
@ingridiraola

🍂 Top 10 Tips to Prep Your Skin for Fall & Winter!

Cooler weather can mean drier, duller, more sensitive skin. In this episode, we’re sharing 10 simple esthetician tips to help keep your skin hydrated, protected, and glowing all season long! ✨

We’ll talk moisturizers, gentle cleansing, SPF, exfoliation, hydrating serums, seasonal facials, humidifiers, lip & eye care, nutrition, and adjusting your active ingredients.

Plus, we’ll chat about a few skincare favorites and ideas to help support your fall/winter routine. 💧

And don’t forget this week’s HIGH FIVE! ✋
“You are allowed to outgrow old versions of yourself. Growth doesn’t require permission.”

🍁 Listen in, take care of your skin, and keep glowing!

Grab your coffee, wine, cocktail, or whatever makes you happy, and join us!

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High Heels Happy Hour
@highheelshappyhourpodcast

Kristina Pernfors
@kristinapernfors

Ingrid Iraola
@ingridiraola

Episode #94The Power of Friction: Make Good Habits Easier, Bad Habits Harder!

What if the secret to better habits isn't more willpower, but making life a little easier - or sometimes, a little harder?

In this episode of High Heels Happy Hour, we're talking about The Power of Friction and how small changes to your environment can make a BIG difference in your health, happiness, and everyday choices.

From laying out your workout clothes the night before and prepping healthy meals to making those not-so-healthy temptations a little less convenient, we're exploring when to REMOVE friction to make good habits easier and when to ADD friction to make bad habits harder.

Because let's face it, willpower isn't always reliable, and sometimes the smartest thing you can do is set yourself up for success before temptation strikes!

Work smarter, not harder. Make the good choices easy and the bad choices inconvenient!

Grab your coffee, wine, cocktail, or whatever makes you happy, and join us!

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High Heels Happy Hour
@highheelshappyhourpodcast

Kristina Pernfors
@kristinapernfors

Ingrid Iraola
@ingridiraola

Episode #93

Love Better, Fight Smarter

Let's face it. Relationships aren't always sunshine, roses, and romantic dinners. Sometimes they're messy, frustrating, and downright exhausting. But what if some of the biggest relationship problems come from habits we don't even realize we have?

In this episode of High Heels Happy Hour, we're talking about 10 things we need to UNLEARN to become better partners.

From expecting your partner to read your mind and keeping score of past mistakes to confusing control with love, we're digging into the behaviors that can quietly sabotage even the best relationships.

We're talking communication, boundaries, taking responsibility for your own emotions, and why winning an argument doesn't necessarily mean winning in your relationship.

Because sometimes, a healthier relationship isn't about changing your partner. It's about changing how YOU show up.

Grab your coffee, wine, cocktail, or whatever makes you happy, and join us for some relationship real talk!

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High Heels Happy Hour
@highheelshappyhourpodcast

Kristina Pernfors
@kristinapernfors

Ingrid Iraola
@ingridiraola

Episode #92

Is Your Home Making You Fat?

Could your cluttered house actually be affecting your health?

In this episode of High Heels Happy Hour, we’re asking: Is Your Home Making You Fat?

From elevated stress and mental fatigue to poor sleep and unhealthy habits, the environment around us can have a bigger impact on how we feel, and the choices we make, than we realize.

We’re talking clutter, cortisol, chaotic kitchens, overflowing closets, and why getting organized might actually make healthy living easier. Plus, we’re sharing practical tips for tackling the clutter you don’t know what to do with, the things you’re emotionally attached to, and yes… all those clothes you’re saving “just in case.”

Because sometimes creating a healthier lifestyle doesn’t start in the kitchen or the gym. It starts with your environment.

Less clutter. More clarity. Better living.

Grab your coffee, wine, cocktail, or whatever makes you happy, and join us!

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High Heels Happy Hour
@highheelshappyhourpodcast

Kristina Pernfors
@kristinapernfors

Ingrid Iraola
@ingridiraola

Episode #91

Divorce can come with a LOT of fear. Fear of the unknown, being alone, finances, how it will affect the kids, starting over, judgment, regret... and even wondering who you are without your marriage.

In this episode of High Heels Happy Hour, Ingrid gets personal about her divorce and the fears she faced along the way. Together, we dig into the Top 10 fears surrounding divorce, what they can look like in real life, and what Ingrid has learned from making it through to the other side.

From losing the life you thought you’d have to rebuilding your identity, this is an honest conversation about fear, change, choosing yourself, and discovering that starting over doesn’t mean starting from scratch.

Grab a glass and join us.

Cheers!

Follow us on Instagram:

High Heels Happy Hour
@highheelshappyhourpodcast

Kristina Pernfors
@kristinapernfors

Ingrid Iraola
@ingridiraola

Episode # 90 Selfish is the New Skinny

What if being a little selfish is actually one of the healthiest things you can do?

In this episode of High Heels Happy Hour, we’re talking about “Selfish is the New Skinny”, and why choosing yourself isn’t something you should feel guilty about.

We all know the excuses: I don’t have time. I’m too busy. Everyone else needs me. I can’t afford it right now. But when you’ve been trying to lose the same 20 or 30 pounds, get stronger, feel better, or simply take better care of yourself year after year, it might be time to ask: Is it really about time and money - or is it about priorities?

We’re digging into what it means to put yourself back on your own priority list, why your health deserves both time AND resources, and how to get honest about what’s actually standing in your way.

Because taking care of yourself isn’t selfish. And sometimes, saying YES to yourself means saying NO to something, or someone, else.

Grab your coffee, wine, cocktail, water or whatever makes you happy, and join us for a conversation about choosing YOU.

Cheers!

Follow us on Instagram:

High Heels Happy Hour
@highheelshappyhourpodcast

Kristina Pernfors
@kristinapernfors

Ingrid Iraola
@ingridiraola

Episode #89 We’re BACK!

After an almost two-year hiatus, High Heels Happy Hour is officially back, and let’s just say… a LOT has happened.

In this comeback episode, “Sh*t Happens! The Art of Releasing Control While Taking Responsibility,” we’re catching up on the twists, turns, losses, changes, and curveballs life has thrown our way, and the lessons that came with them.

Because here’s the thing: we can’t control everything that happens to us. But we can control how we respond, what we take responsibility for, and how we choose to move forward.

We’re talking about letting go without giving up, taking ownership without blaming yourself, and learning to navigate the messy stuff with a little more perspective - and, of course, a little humor.

So grab your coffee, wine, cocktail, or whatever gets you through the day. We’ve got a LOT to catch up on.

Follow us on Instagram:

High Heels Happy Hour
@highheelshappyhourpodcast

Kristina Pernfors
@kristinapernfors

Ingrid Iraola
@ingridiraola