In a world where wellness trends come and go at lightning speed, it’s easy to feel overwhelmed by promises of quick fixes and radical overhauls. Yet, sometimes the most profound transformation comes not from drastic measures but from returning to the basics — the simple, everyday pleasures that reconnect us to who we are.
This philosophy is at the heart of Catherine Roscoe Barr’s work. A neuroscience-based wellness coach, fitness professional, and lifestyle journalist, Catherine is also the founder of The Life Delicious and the author of the bestselling book Feel Better Now: The Life-Changing Power of Simple Pleasures. Her approach blends neuroscience, mindfulness, and practical rituals to create sustainable habits that support lasting wellbeing.
In a recent episode of the Life is Beauty Full podcast, CEO and Evalina Beauty Founder, Samantha Legge, sat down with Catherine to explore her journey, her methods, and her insights on how each of us can start feeling better today — not by doing more, but by reconnecting to what feels good, nourishing, and truly sustainable.
Catherine’s path to becoming a wellness leader was born out of personal struggle. Despite her background in fitness and journalism, she found herself deeply unhappy. “On the outside, my life looked wonderful, but I was not happy. I felt hopeless and stressed all the time,” she explained.
Her breakthrough came when she realized that wellbeing doesn’t have to be complicated or punishing. Instead of following rigid routines or deprivation-based fitness, she stumbled into small daily practices that made her feel better — instantly and sustainably. From there, she developed the foundation for The Life Delicious and eventually wrote Feel Better Now, a book that offers accessible, science-backed practices that anyone can adopt.
Why Simple Pleasures Matter
Many of us are taught to approach wellness as a battle of willpower: restrictive diets, grueling exercise, endless self-criticism. Catherine flips this model upside down. “Instead of asking, what do I need to cut out? I started asking, what can I add that feels good?” she said.
This simple shift changes everything. When we connect with joy, ease, and pleasure in the process — whether that’s a delicious meal, a walk in nature, or a meaningful conversation — we are far more likely to stay consistent. And consistency, Catherine argues, is the key to long-term wellbeing.
As she points out, “It’s not about short bursts of discipline; it’s about building small, joyful habits that last a lifetime.”
One of the most powerful themes in Catherine’s work is addressing the limiting beliefs that hold us back. She draws inspiration from Gay Hendricks’ book The Big Leap, which describes how we often place subconscious “ceilings” on what we believe is possible.
“When we bump up against something new — whether it’s exciting or scary — our instinct is to shrink back,” Catherine explained. This resistance often shows up as self-sabotage, negative self-talk, or abandoning new habits before they have a chance to take root.
The solution? Awareness. Simply noticing when discomfort arises and reframing it as growth can help dissolve those limiting beliefs. Catherine encourages clients to even welcome discomfort with the mantra, I love pain. Not because pain itself is the goal, but because leaning into discomfort often signals we are expanding beyond old boundaries.
Rewilding: Returning to Your Essence
Another powerful concept Catherine introduces is rewilding. She describes it as stripping away external expectations and reconnecting with the essence of who we really are.
“Kids are wild. They are playful, creative, full of energy,” she said. “As adults, we take on so many societal expectations that we lose touch with that essence. Rewilding is about going back to it — asking what’s true for us and choosing to live from that place.”
This practice isn’t about rejecting responsibilities, but about remembering and nurturing the vibrant, creative spirit that lives within us all.
For many women especially, pleasure can feel like an indulgence or even a source of guilt. Catherine challenges that mindset. “Joy is not optional — it’s essential,” she said.
Whether it’s savoring your morning coffee, taking a hot bath, or spending time with loved ones, moments of pleasure aren’t just nice-to-haves. They are integral to resilience, emotional health, and even our ability to show up well for others.
“Pleasure is contagious,” Catherine explained. “When you’re joyful, it impacts everyone around you. Giving yourself more joy is a gift to others too.”
Constructive Pleasure and Constructive Pain
Catherine also introduces the idea of the pleasure-pain spectrum. On one end are activities that feel bad and are bad for you (destructive pain), and on the other are things that feel good and are good for you (constructive pleasure). But the most interesting category, she argues, is constructive pain. She learned the mantra, "I love pain" from the amazing book The Tools by Phil Stutz &Barry Michels.
Constructive pain includes the effortful but beneficial things we may resist at first — like exercise, eating vegetables, or journaling. By reframing these experiences as investments in our wellbeing, we can begin to crave them for the way they make us feel afterward.
She calls this “Type 2 Fun”: the kind of fun that may not feel great in the moment but feels amazing in retrospect. “That’s how real, sustainable change happens,” she said.
The Magic Formula and Flexible Framework
At the core of Catherine’s coaching is her Magic Formula, a five-step process designed to help people self-coach:
- Discover - Build awareness of what you want, who you are, and how things make you feel.
- Diagnose - Identify obstacles, boundaries, and barriers to change.
- Prescribe - Create a flexible plan tailored to your needs.
- Practice - Take action, with curiosity and compassion instead of self-criticism.
- Pause - Reflect on how each action makes you feel, rewiring your brain for consistency.
She also emphasizes the Flexible Framework — the idea that habits don’t have to be rigid to count. Even a two-minute workout or one minute of meditation can reinforce consistency and self-trust.
The Power of Rituals
Catherine recommends “bookending” your day with rituals — mindful habits that elevate everyday routines.
At night, rituals help lower cortisol and prepare the body for sleep: dimming lights, using calming essential oils, or winding down with gentle practices. In the morning, rituals help raise energy and focus: opening blinds, moving your body, and savoring nourishing food.
“Ritual is just a habit that’s elevated,” Catherine explained. “It’s a way of telling yourself: this matters.”
Micro Manifestos and the Five Questions
For those looking to make change feel even more accessible, Catherine encourages creating a micro manifesto — a set of three small, simple commitments, such as:
Move your body for five minutes a day.
2. Meditate for one minute.
3. Add something green to every meal.
Alongside this, she offers five daily questions for self-reflection:
- What do I want?
- What do I know?
- What do I need?
- How will I practice?
- How will it make me feel?
These questions, she believes, contain everything we need to guide our own growth.
As the conversation wrapped up, Catherine shared how her definition of beauty has evolved. “It’s really about loving and accepting myself. This is the only vessel I’ll ever have, and if I don’t love it, my life will be less joyful.”
Her personal beauty ritual is simple but powerful: covering herself in nourishing oils each night, both as skincare and as an act of self-connection. “Touch increases oxytocin, which lowers cortisol. It’s science, but it’s also soul care.”
The message of Catherine Roscoe Barr’s work is both profound and refreshingly simple: feeling better doesn’t require radical change, just a willingness to reconnect with pleasure, embrace small rituals, and trust ourselves enough to start.
“Wellbeing doesn’t have to be complicated,” she said. “Start small, savor the simple pleasures, and let joy be your guide.”
To find out more about Catherine’s work you can follow her at @catherineroscoebarr and visit www.thelifedelicious.ca.