Our guest today is Caitlyn Spears, and her story is a masterclass in resilience and rewriting your own narrative. Caitlyn is a certified health and nutrition coach, a fitness coach, and the founder of Complete by Caitlyn. But the journey she took to build this empowering life was born out of intense heartbreak and a terrifying health crisis.
Imagine being 18 years old, growing up in a tiny town of just 2,500 people in Oklahoma, and suddenly getting scouted for America's Next Top Model. Caitlyn made it all the way through the grueling casting process, only to be cut right before filming and told to "work on her body." That devastating blow to her confidence was just the beginning. Shortly after, her family entered a period of deep grief, and Caitlyn’s health began to rapidly fail. She experienced terrifying, debilitating symptoms—including temporary blindness and paralysis—which ultimately led to a life-altering diagnosis of Multiple Sclerosis.
But instead of letting this defeat her, Caitlyn used this stark introduction to her own mortality as a profound wake-up call. She realized that our time here is finite, and she completely shifted her mindset to focus on what she can control and what she does have.
In today's conversation, we dive into:
- The Power of Daily Practice: How her simple, non-negotiable 5-minute daily gratitude journal keeps her anchored.
- The 66-Day Shift: Why building true, lasting habits requires a 66-day minimum, and how to start rewiring your brain today.
- Taking Radical Ownership: How to stop sleepwalking through your days, silence negative self-talk, and intentionally design a life that brings you joy.
Caitlyn’s energy is absolutely radiant, and her perspective is a beautiful reminder that we do not need to wait for a tragedy to start appreciating the gifts in our present moment.
Resources:
Instagram: https://www.instagram.com/caitlinsheyspears/
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Timestamps:
01:30 – Meet Caitlyn Spears: The host officially welcomes listeners and introduces Caitlyn, a certified health, nutrition, and fitness coach, and the founder of Complete by Caitlyn.
03:15 – Defining True Gratitude: Caitlyn shares her personal definition of gratitude, describing it as an "intense appreciation for the present moment" and recognizing the gifts hidden in the now.
05:45 – Small Town Roots to Top Model Dreams: Caitlyn opens up about her upbringing in Wilburton, Oklahoma, getting scouted for America's Next Top Model at 18, and the crushing blow to her confidence when she was cut just before filming.
09:20 – Navigating Grief and a Health Crisis: The conversation shifts to the profound loss of her father to colon cancer, followed by the terrifying onset of her own unexplained physical symptoms, including temporary blindness and paralysis.
13:10 – The MS Diagnosis & The Tennis Court Epiphany: Caitlyn recounts receiving her Multiple Sclerosis diagnosis. She shares a defining memory of trying to play tennis with her mom while impaired, leading to the lifelong realization that simply having mobility makes life inherently "easy."
18:30 – Confronting Our Own Mortality: A deep dive into why humans naturally put distance between themselves and the reality of death, and how embracing our finite timeline is the key to living with true intention.
23:15 – The 66-Day Habit Minimum: Caitlyn breaks down her signature 66-day framework for building resilience and new routines. She explains the three 22-day phases: shedding old habits, implementing new ones, and making them second nature.
28:00 – Waking Up from the "Sleepwalk": A discussion on why so many people live their lives on autopilot, going through the motions, and how to take radical ownership to actively design a life that brings actual joy.
32:45 – Finding Light on the Darkest Days: Caitlyn shares a striking reality check for shifting your mindset on a bad day: asking yourself what a loved one who has passed away would give to experience the "boring" or stressful day you are currently living.
36:20 – Expressing Deep Gratitude: Caitlyn reflects on the people she is most thankful for right now, highlighting her mother, her partner, and her children, while emphasizing the importance of outward appreciation.
38:50 – Closing Thoughts & Where to Connect: Final takeaways from the conversation and information on where listeners can connect with Caitlyn online and explore her coaching programs.
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