Mending the fabric of the female health story.


Mending the fabric of the female health story.

145: My Top Ten Pieces of Advice to Help You Improve Your Health in the New Year

I have been helping women rewrite their health stories now for over 20 years, and I have learned a few things along the way about what it really takes to create sustainable change.

It has nothing to do with the latest diet craze (or any diet for that matter).
It has nothing to do with superfoods or exercise protocols.

What it takes to create sustainable change has everything to do with how you are thinking about your process, your worth, your challenges and even your failures.

Your success with your health goals has everything to do with your mindset and in this episode, I do a deep dive into the 10 mindset shifts I believe women need to make to make meaningful change with their health in a sustainable way.

Listen in and share your thoughts!

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144: Finding Joy w/ Ingrid Fetell Lee

We have been doing a deep dive into the topic, “The Practice of Joyful Living”, all month. Which, is super timely considering that there is a heightened spirit of joy in the air around the holiday season.

What if we could maintain some of the joyful living magic that we find during the holiday season, throughout the rest of the year?

What if pursuing more joyful living practices were just as important to our health as the food we eat and the exercise we do?

I, for one, believe it is. Which is why I could not be more honored to host today’s guest, Ingrid Fetell Lee.

I first came upon Ingrid’s work when a friend shared her TED talk video with me, “Where Joy Hides and How to Find it”. I was riveted by what she had to say and went on to purchase her book, Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness, which did not disappoint.

Have a listen to this conversation I had with Ingrid Fetell Lee and let me know what you walk away with!

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143: 5 Ways I am Deepening My Own Practice of Joyful Living

We have been doing a deep dive all month long into the topic “The Practice of Joyful Living” and in today’s episode, I share 5 ways I am committed to deepening my own joyful living practice in 2019, which includes:

• Creating negative space in my schedule.
• Cultivating more opportunities for connection.
• Leaning deeper into the practice of letting go.
• Granting myself permission to evolve.
• Looking for reasons to be joyful in ALL situations.

Have a listen and share your thoughts!

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142: Creating Sustainable Life Satisfaction w/ Dr. Jennifer Guttman

My guest today, Dr. Jennifer Guttman, believes that happiness is a fleeting emotion, an endorphin rush, a chemical high, and that our culture’s current obsession with “happiness” is causing suffering.

Dr. Guttman teaches that while sustainable happiness isn’t a realistic goal, satisfaction can be achieved.

To hear more about what Dr. Guttman refers to as “Sustainable Life Satisfaction” check out this episode of the Grace & Grit Podcast.

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141: The Practice of Joyful Living

Joy is an approach to life, an attitude, a choice of which SO MANY benefits are a bi-product of! In this episode of the Grace & Grit Podcast I talk about:
*the difference between joy and happiness
*why joy is such a difficult practice for us to maintain
*how we sabotage it when it shows up
*the ways we try to seek out joy that end up depleting us
*the ways we can bring more joy into our life

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140: The Healing Power of Forgiveness

Improving your health is a healing process and while the wellness industry talks a lot about lifestyle behaviors that can help to accelerate the healing process like nutrition, exercise, recovery etc., we aren’t hearing enough about the healing power of things like gratitude, compassion, and forgiveness.

Studies have found that the act of forgiveness can reap huge rewards for your health, lowering the risk of heart attack; improving cholesterol levels and sleep, improve immunity; and reducing pain, blood pressure, and levels of anxiety, depression, and stress.

Listen to this episode of the Grace & Grit Podcast for more about the healing properties of forgiveness.

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139: Appreciate Your Way to Better Health

While you most certainly cannot hate or abuse your way into a state of better health, you CAN appreciate your way there.

I have long believed, and research certainly supports, that gratitude is the gateway to a healthier and more fulfilling life, and in this episode of the Grace & Grit Podcast, I talk about why we struggle to be grateful more often and what we can do to build a more robust gratitude muscle.

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138: Parenting Yourself: The Secret to a Healthy & Joyful Holiday Season

Maybe you don’t have children, but you were once a child. And as a child, you likely had someone in your life who helped you to set boundaries, make healthy decisions and instill in you the importance of love and respect.

Somewhere along the line of the aging process, you declared yourself an adult and no longer in need of parenting. As an adult, you do still need parenting, it is just now, that responsibility becomes yours.

In this episode of the Grace & Grit Podcast, I talk about the importance of parenting yourself if you want to improve any aspect of your life and if you don’t want to lose yourselves in the chaos of the holiday season.

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137: Redefining the Holidays

Just because you have always done something a certain way does not mean you have to keep doing it that way. In fact, if what you are doing is depleting you, it is high time you consider changing it.

And this is certainly the case with the holiday season for many women. Many women end up feeling exhausted, sick and a little resentful at the end of the holiday season because, yet again, they committed to too much and failed to preserve any time or energy for themselves.

In this episode of the Grace & Grit Podcast, I talk about a process I use with clients to help them redefine how they want the holidays to look and feel so they can maintain their health and their sanity.

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136: Hormonal Healing & Lifestyle Management with Laini Gray

I am so excited to be hosting my dear friend, Laini Gray on the Grace & Grit show for the third time!

Laini is a wealth of information when it comes to hormones, gut health, liver function, and all-around lifestyle management to elevate health on just about every front.

If you have been enjoying the interviews this month on Hormonal Health, you do not want to miss this episode.

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135: Understand Hormones via the DUTCH Test w/ Dr. Debbie Rice

Hormones are a topic we have talked a lot about on the Grace & Grit Podcast because let’s face it – hormones govern your body – and if they aren’t in their happy place…well…neither are you!

As I have crossed over the threshold of 40, I have become a lot more curious about the state of my own hormones. I feel amazing, but there are months when my PMS is simply out of control. My breasts hurt, I am reactive and I just feel like my body is not my own.

I have been hearing about the DUTCH Test for a few years now (DUTCH stands for Dried Urine Test for Comprehensive Hormones), which you can do in the comfort of your own home.

The Dutch Test is being used by more and more physicians to remedy hormonal challenges in patients and has been endorsed by well known medical experts like Kris Kessler, Dr. Joesph Mercola, Dr. Ben Lynch, Christiane Northrup, and Sara Gottfriend.

When I asked my awesome Naturopathic physician, Elizabeth Stegmaier, about it she encouraged me to have the testing done not just for my benefit but to be able to educate you the listeners about the value of this type of testing. Not only has Dr. Stegmaier personally been using the Dutch test for years with her own patients, but she just happens to be friends with the top clinical advisors to the product, one of which agreed to join me on the podcast today, Dr. Debbie Rice.

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134: Hormones & Metabolic Health w/ Dr. Jade Teta

The metabolism is often discussed in fitness and diet spaces as ONLY an energy equation and, while energy does matter (how much energy you are consuming vs how much you are expending), there are so many other factors that influence metabolic health, namely, HORMONES.

Dr. Jade Teta has been helping women improve their metabolic function for years and his work has been especially impactful for women trying to understand the metabolic and hormonal challenges that often arise within the years between peri-menopause and post-menopause.

We cover a ton of ground in this interview, including:

• How to better understand YOUR unique metabolism.
• The power “rest based living” has to positively influence women’s hormones.
• Why joy matters to your hormonal and metabolic health.
• Respecting carbohydrates as you age.
• Why weight training is an invaluable exercise modality, especially for women.

…and so much more!

Have a listen and share your thoughts!

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133: Hormonal Health 101

This month we are talking all about hormonal health.

Hormones basically govern your biology, so if your hormones aren’t happy…well… neither are you.
In this episode of the Grace & Grit Podcast, I give a brief lesson in the primary hormones I think all women should be a bit more educated about.

While I am NOT a hormonal health expert, I have invited several guests to the show this month who are, so today’s podcast helps lay the foundation for those conversations.


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132: STOP WAITING: Simple Actions You Can Start Taking TODAY

Stop waiting for the perfect time,
Stop waiting for permission,
Stop waiting until you “feel” like doing the work…to restore your health.

Commit to 1 small action today and again tomorrow. Massive change IS possible when we commit to small actions repeated consistently over time.

Last week on the podcast (Episode 131) I talked about why the danger of taking on too much change too fast, which I refer to as the “Hail Mary Approach”. This is the approach the diet industry sells you and yet…it doesn’t work for long-term sustainability.

In today’s episode, I give you 10 simple measures you can start applying to your life immediately to improve your health.

And the best part is…
You don’t have to buy anything.
You don’t have to follow a formula.
You don’t have to carve our hours of time in your schedule.

You just need to stop waiting and start doing.

Listen to this episode to discover the 10 simple and seemingly insignificant things you could be doing TODAY that can significantly impact your overall health over time.

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131: Building a Practice vs. Chasing Results

Everywhere you turn there seems to be a new product, formula, program, pill or system being sold to you promising RESULTS. Sadly, people buy into these promises in droves to improve their health, but these measures can often further damage their health by causing them to develop a phobia of food, disordered eating patterns, hormonal challenges…and so much more.

Chasing results is not the same as improving health.
In fact, I have worked with many clients over the years who were so focused on creating certain results with their physiology, that they hugely sacrificed their physiological and psychological health to do so.

There is a big difference between chasing results and building a practice of better self-care (which results are typically the bi-product of…by the way).

You can spend your time, money and energy chasing what I call the “Hail Mary Approaches” to results (which you will struggle to sustain) OR you can invest in learning how to build a practice of better self-care so you can remove yourself once and for all from diet dogma and extreme measures.

This is the topic of today’s podcast. Listen and let me know your thoughts.

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130: Why Diet & Exercise Aren’t Enough

Although there are many forms of stress that directly influence our health, in this episode of the Grace & Grit Podcast, I specifically address the power that psychological stress has to influence physiology.

You could be doing everything right with your diet and exercising religiously but, if you aren’t managing what is happening in your head, you may either struggle to create the results you are looking for and/or maintain the results you create.

The work that I do with my clients focuses just as much on mindset as it does diet and exercise and today I want to explain WHY learning to manage your psychological stress has EVERYTHING to do with optimizing your physiology.

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129: The Purpose of Health Coaching

“Give a man a fish and feed him for a day. Teach a man to fish and feed him for the rest of his life.”

Years ago my son was learning to read and it took everything in me not to just give him the answer when he is struggling with a new word. I won’t lie, I did that at first and my husband quickly pointed out that every time our son was unsure of himself, he was getting in the habit of looking at me for the answer. I was crushing his critical thinking ability and his ability to progress towards independence.

Which, in my opinion, is precisely what so many (not all) programs are promoting in the fitness, supplement and weight-loss industries. Women are being robbed of the opportunity to learn how to fish. We are being disconnected from our physiology not reconnected to it. We adopt formulas and systems that dictate to our body, rather than learning methods for how to listen to our bodies.

You don’t create deep health for yourself by consuming more supplements than nutritious food, following someone’s meal plans forever, or only moving your body in the presence of a “professional”.

You create deep health by trying some things on, listening to what your body needs and how it responds to your choices.

You create deep health by being willing to fail a little, so you can learn how to do better, and by accepting that progress is rarely linear.

You create deep health by finding ways to enjoy the journey, finding the joy in discipline and befriending the work involved in the change processThe .

Good health coaches don’t give you fish, they teach you how to fish and that is what today’s episode is all about!

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128: Why You May NOT Want to Work With Me

There was a time in my career when I would have worked like a maniac to convince nearly everyone I encountered that I was the perfect person to usher them towards greater health. Now that I am older and slightly wiser, I realize: I am NOT the right person to help all people and not everyone is ready for the work that I do AND…

That is perfectly ok!

I invest a tremendous amount of time and energy into my clients, so it is really important that we are a good match to do great work together. I believe one of the best ways to begin that process, is to tell potential clients why they might NOT want to hire me.

If after listening to this podcast today (which is also filled with great tips), you are more excited than terrified, then, of course, I encourage you to take the next step and book a FREE 1-hour kickstart coaching call with me.

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127: Befriending Discomfort Along the Path to Change

Discomfort along the path to improving your life isn’t a probability, it is an inevitability.

Every single day you get to decide if you want to stay in the discomfort of the way things are, or lean into the discomfort of improving your situation. Either way, you will have to face discomfort on some level.

The good news is that when you lean into the discomfort that promotes growth in your life, there is tremendous strength on the other side of that.

This episode of the Grace & Grit podcast introduces tips and strategies for befriending discomfort, so you can do the work that will move your life to higher ground.

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126: Truce with Food® w/ Ali Shapiro

I just adore this conversation that I had with Ali Shapiro about the process of healing, redefining health, and making a truce with food. Ali is a very bright light helping to lead women out of diet dogma and back to themselves.

In this episode, Ali and I discuss:

• Option C, which is giving yourself permission to get to know yourself and how you relate to the world around you.
• Self-criticism vs Self-awareness
• The cost of relying on the outside world to heal you.
• What it means to have agency with your body
… and so much more!

Have a listen and let me know your thoughts!

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125: Audacious Self-Care w/ Sunny Joy McMillan

Unhappy and unfulfilling relationships take a toll on our physical and psychological health. My guest on this episode of the Grace & Grit podcast, Sunny Joy McMillan, strongly believes unsticking these relationships (through improvement or dissolution) is vital to our mental, emotional, spiritual AND physical well-being. And living in alignment with our truth has very positive effects on the body.

Sunny shares her journey of what she calls “audacious self-care”, which for her looked like ending her high conflict marriage and walking away from her Instagram perfect life, so she could rediscover herself and step into the life she feels she was truly meant to live.

In this episode, Sunny and I also discuss:
• the necessity of doing your own inner work to create healthy relationships
• the cost of trying to fit into other people’s idea of who we should be
• the power of beliefs and thoughts
• how compassion is linked to motivation
• how to befriend resistance
• the wisdom of the body and why we should listen to it

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124: Relationships – The Key to Better Health

In this episode of the Grace & Grit Podcast, I introduce this month’s theme, Relationship and why I think up-leveling our relationships is the linchpin to deep health.

This is a topic I have wanted to dive into for a really long time and…well… the time has come!

Now, most people when they hear the word relationship, they think of our relationship with others. And while that is certainly 1 form… there are so many others.

Relationship with self.
Relationship with food.
Relationship with exercise.
Relationship with discipline.
Relationship with success.
Relationship with failure.
Relationship with time.

Relationship is really how we experience life and if we want to improve any aspect of our life, we have to improve our relationships.

Interested to hear more? Check out this episode!

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123: The self-care we don’t talk about enough…

There are moments in life, both tragic and beautiful, that take your breath away. I have had a few moments like that this summer and felt compelled to share how they have influenced my thinking and focus, in this episode of the Grace & Grit Podcast.

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122: Simple Measures For Healthy Travel

I don’t know about you, but summer in my household definitely includes some travel plans. Camping trips, visits with friends and vacations with the family are treasured parts of the summer that can also throw a curveball into self-care routines.

In this episode of the Grace & Grit Podcast, I dish out some of my best advice for taking great care of yourself while traveling.

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It doesn’t matter why you think you can’t. You absolutely CAN.

This is not just health coaching—it’s a personalized road map to the prime of your life. It’s coaching that will make today feel like the best days of your life are ahead of you, no matter where you’re at right now.



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