Grace & Grit Podcast
Episodes
Episode 413: Start Where You Are
11 Jan 2026
Contributed by Lukas
Embrace your current reality as the perfect starting point for meaningful health and wellness changes. If you want to take this work deeper, grab my b...
Episode 412: You Are NOT Behind
10 Jan 2026
Contributed by Lukas
Let go of comparison and timeline pressure—discover why you're exactly where you need to be right now. If you want to take this work deeper, grab my...
Episode 411: Honoring the Capacity You Actually Have
09 Jan 2026
Contributed by Lukas
Release unrealistic expectations and work with your real energy, time, and resources for sustainable success. If you want to take this work deeper, gr...
Episode 410: How Good Are You At Feeling Good?
08 Jan 2026
Contributed by Lukas
Challenge your relationship with joy and discover why allowing yourself to feel good is a skill worth developing. If you want to take this work deeper...
Episode 409: Stop Starting Over
07 Jan 2026
Contributed by Lukas
Break the cycle of constant restarts and learn how to build sustainable momentum in your health journey. If you want to take this work deeper, grab my...
Episode 408: The Place You Go to Remember Who You Are
06 Jan 2026
Contributed by Lukas
Find your sanctuary space where you reconnect with your authentic self and core values. If you want to take this work deeper, grab my book The Consist...
Episode 407: Health Isn't a Destination—It's a Direction
05 Jan 2026
Contributed by Lukas
Shift your mindset from perfection to progress and embrace health as an ongoing journey, not a finish line. If you want to take this work deeper, grab...
Episode 406: Why You Need Both Stillness and Movement
04 Jan 2026
Contributed by Lukas
Explore the essential balance between rest and activity for complete physical and mental health. If you want to take this work deeper, grab my book Th...
Episode 405: How to Refocus in a World Designed to Distract You
03 Jan 2026
Contributed by Lukas
Master practical strategies to reclaim your focus and attention in an age of constant digital distraction. If you want to take this work deeper, grab ...
Episode 404: Design Your Day Around Your Nervous System
02 Jan 2026
Contributed by Lukas
Learn to structure your day in harmony with your nervous system for less stress, more energy, and optimal well-being. If you want to take this work de...
Episode 403: What Happens When You Choose Devotion… Daily.
01 Jan 2026
Contributed by Lukas
Discover how daily devotion to your health creates lasting transformation and builds unshakeable consistency in your wellness journey. If you want to ...
Episode 402: Permission to Evolve: 2026 Podcast Transformation
14 Nov 2025
Contributed by Lukas
In this episode, I'm announcing an exciting transformation that's been on my heart for years. Starting January 1, 2026, the podcast is evolving into ...
Episode 401: This Book Was Written for You — Let's Begin
05 Nov 2025
Contributed by Lukas
Welcome to a special launch day episode! Today, I'm reading the introduction to my new book—a piece I wrote specifically for you, the reader. But be...
Episode 400: How 400 Episodes Changed My View on Consistency & Community
31 Oct 2025
Contributed by Lukas
In this milestone 400th episode and series finale, Courtney reflects on what 400 episodes of consistent, imperfect action have taught her—and how th...
Episode 399: The Perfectionism Trap: Why Imperfect Consistency Wins Every Time
24 Oct 2025
Contributed by Lukas
This episode reveals the counterintuitive truth that perfectionism—not lack of discipline—is what's preventing midlife women from building sustain...
Episode 398: Midlife Consistency: Why Everything You Know is Wrong
17 Oct 2025
Contributed by Lukas
In this fourth installment of The Consistency Code Diaries, we explore the seemingly contradictory principles that make The Consistency Code unique...
Episode 397: When Consistency Clicks: A Client's Transformation Journey
10 Oct 2025
Contributed by Lukas
In this third installment of The Consistency Code Diaries, we dive into a powerful client transformation story featuring Stephanie Lord Johnson, who w...
Episode 396: Why Midlife Women Struggle with Consistency (and the Science to Fix It)
03 Oct 2025
Contributed by Lukas
In this second installment of The Consistency Code Diaries: The Stories, Science and Strategies Behind the Book, I dive into the fascinating science ...
Episode 395: Origin Story: When Frustration Became Innovation
26 Sep 2025
Contributed by Lukas
I have a book launching into the world in just 6 weeks! And in dedication to this, I decided to create a 6-part podcast series called The Consistency...
Episode 394: Breaking the 92% Failure Rate: How to Create Lasting Change w/ Molly Claire
19 Sep 2025
Contributed by Lukas
In this episode, I sit down with Master Coach Mentor Molly Claire to discuss the process of creating lasting change in midlife. Molly shares her journ...
Episode 393: Reclaiming Your Plate: How to Avoid the Top Nutrition Traps of Midlife
12 Sep 2025
Contributed by Lukas
In this episode, I break down the unique nutritional challenges we face as women in midlife and how to navigate them without losing your mind (or appe...
Episode 392: Sisterhood in the Azores: How 16 Women Redefined Midlife Health Together
05 Sep 2025
Contributed by Lukas
In this heartfelt episode, I sit down with Laini to reflect on our recent retreat in the Azores. I share my experiences leading 16 incredible midlife ...
Episode 391: 5 Steps to Reclaim Momentum at Midlife
29 Aug 2025
Contributed by Lukas
In this episode, we explore the five essential pillars that empower women to navigate midlife with renewed purpose and energy. Rather than fighting ag...
Episode 390: Permission to Pivot: Building Strength, Skills, and Self-Trust in Midlife w/ Steph Gaudreau
15 Aug 2025
Contributed by Lukas
In this enlightening chat with strength coach extraordinaire Steph Gaudreau, we dive headfirst into the adventure of building strength, making bold li...
Episode 389: The Autopilot Trap: Why Midlife Women Feel Stuck
08 Aug 2025
Contributed by Lukas
In this episode, we explore the journey from living on autopilot to becoming the conscious author of your life, especially for women in midlife. We d...
Episode 388: Woman of Grace & Grit: Val Thompson on Healing and Reinvention at Midlife
01 Aug 2025
Contributed by Lukas
In this conversation with Val Thompson, a woman of Grace & Grit, we dive deep into the reality of midlife for women today. If you're navigating the fo...
Episode 387: Fully Here, Fully You: The Midlife Presence Revolution
25 Jul 2025
Contributed by Lukas
While the world steals your attention in a thousand different ways, your one wild and precious life is happening right now. In this episode of Grace &...
Episode 386: The Art of Pleasure: Rediscovering Healthy Indulgence at Midlife w/ Laini Gray
18 Jul 2025
Contributed by Lukas
In this episode, I dive deep into a topic that's rarely discussed but incredibly important: the art of pleasure at midlife. I'm joined by Laini Gray a...
Episode 385: Permission to Put It Down: Breaking Free from Unnecessary Labor
11 Jul 2025
Contributed by Lukas
In this episode of the Grace & Grit podcast, I help listeners explore the concept of unnecessary labor and how releasing these burdens can transform y...
Episode 384: The Relationship Audit: Reassessing Your Connections for Midlife Wellness w/ Laini Gray
27 Jun 2025
Contributed by Lukas
In this episode, we dive deep into what might be the most overlooked aspect of wellness in midlife: our relationships. While we're busy chasing the pe...
Episode 383: Midlife Sleep Solutions: Transform Your Night, Transform Your Life w/ Morgan Adams
13 Jun 2025
Contributed by Lukas
Are sleepless nights and anxiety about sleep stealing the vitality from you at midlife? In this episode, we dive deep into the science of sleep, explo...
Episode 382: Real Talk: Your Bullsh*t Detector for Navigating the Wild World of Midlife Wellness Marketing
30 May 2025
Contributed by Lukas
In this episode, we are diving deep into the world of midlife wellness marketing, helping you develop a keen "bullsh*t detector" to navigate through m...
Episode 381: The Crossroads of Modern Health: Navigating the Integration of Medicine and Lifestyle Practices
16 May 2025
Contributed by Lukas
In this episode of the Grace & Grit podcast, we explore the evolving landscape of wellness strategies, focusing on how pharmaceutical supports can be ...
Episode 380: Setting Boundaries, Finding Freedom: A Midlife Guide to Reclaiming Your Time & Energy w/ Laini Gray
02 May 2025
Contributed by Lukas
Join Laini Gray and I as we explore the vital skill of boundary setting for women in midlife. Together, we dive deep into why maintaining healthy boun...
Episode 379: Menopause Mastery w/ Zora Benhamou
21 Apr 2025
Contributed by Lukas
In this episode of the Grace & Grit podcast, I sit down with gerontologist and global menopause researcher Zora Benhamou for a fascinating discussion ...
Episode 378: Bamboo Bodies: Training Your Brain for Powerful Aging w/ Angi McClure
04 Apr 2025
Contributed by Lukas
In this episode of the Grace & Grit podcast, I'm excited to share my conversation with Angi McClure, a neuro-based Movement Therapist and creator of B...
Episode 377: The Chemistry of Emotion at Midlife w/ Laini Gray
21 Mar 2025
Contributed by Lukas
Are your emotions at midlife more unpredictable than ever? You're not alone! Join me and my dear friend and colleague, Laini Gray, as we decode the my...
Episode 376: The Midlife Wilderness: How Nature Heals Women's Bodies, Minds, and Spirits w/ Sylke Laine
07 Mar 2025
Contributed by Lukas
What if the key to navigating midlife's challenges isn't found in the latest trendy supplement or self-help book, but in reconnecting with something w...
Episode 375: The Consistency Conundrum: Navigating Health Habits Through Midlife's Hormonal Changes w/ Laini Gray
21 Feb 2025
Contributed by Lukas
In this episode, I'm joined by my dear friend and colleague Laini Gray for a dynamic conversation about reimagining consistency in midlife. Together, ...
Episode 374: The Great Health Declutter: What to Keep & What to Let Go
07 Feb 2025
Contributed by Lukas
Are you drowning in wellness apps, expired supplements, and enough saved "life-changing" health articles to fill the Library of Congress? You're not a...
Episode 373: Your Body's Dashboard: Understanding the Metrics That Drive Health w/ Laini Gray
24 Jan 2025
Contributed by Lukas
Looking to graduate from the "weight-is-everything" school of health tracking? Join me and my wonderful colleague, Laini Gray, for an eye-opening conv...
Episode 372: Why You're Too Tired to Chase Your Dreams (And How to Fix It)
10 Jan 2025
Contributed by Lukas
Ever feel like you're running on fumes, scrolling through Instagram at midnight, wondering where your "me time" disappeared to? In this energizing epi...
Episode 371: From Fear to Freedom: The 'What If' Shift
13 Dec 2024
Contributed by Lukas
Let's be honest—most of us are masters at playing the "what if" game. But instead of using it to imagine bold, exciting possibilities, we use it in ...
Episode 370: The Subtle Art of How to Be Grateful Anyway
29 Nov 2024
Contributed by Lukas
This short and sweet episode explores how midlife women can embrace gratitude even in challenging seasons, especially when the holidays feel more depr...
Episode 369: Finish Strong: A midlife woman's guide to thriving through the holi-daze.
15 Nov 2024
Contributed by Lukas
The final quarter of the year can be one of the toughest for women. Between juggling holiday responsibilities, striving to make the season magical for...
Episode 368: The Two-Step Formula for Midlife Health Mastery
27 Sep 2024
Contributed by Lukas
Early in my career, I believed that the key to improving my clients' health—primarily midlife women—was to hyper-focus on diet and exercise. But a...
Episode 367: Midlife, Menopause and the Brain w/ Dr. Sarah McKay
13 Sep 2024
Contributed by Lukas
I don't know about you but I have a lot of questions about my brain at midlife. Questions like… Why does behavior change feel so hard? Why do so ma...
Episode 366: 5 Insights From Midlife Solo Travel (and why you should try it)
30 Aug 2024
Contributed by Lukas
Spending time alone at midlife can feel like an impossible task amid so many responsibilities AND it is incredibly important if you want to cultivate ...
Episode 365: The Grief Journey: Midlife Challenges and Emotional Healing w/ Claire Schulz Bergman
09 Aug 2024
Contributed by Lukas
Midlife is a period marked by numerous opportunities to grieve. During this stage, we may face the deaths of loved ones, missed opportunities, and the...
Episode 364: The Now Factor: Upgrade your health and happiness immediately with one simple step.
26 Jul 2024
Contributed by Lukas
In a world that seems to be spinning faster by the day and giving us more opportunities to consume information and overcomplicate our lives, it is all...
Episode 363: Seasonal Grace: Simple Summer Shifts to Amplify Health & Happiness
12 Jul 2024
Contributed by Lukas
Health and happiness should not be at odds in any season. That being said, I see many of my clients struggling to honor both health and happiness in t...
Episode 362: Menopause Unmasked w/ Dr. Mary Claire Haver
21 Jun 2024
Contributed by Lukas
Menopause, a major hormonal transition for women, has not gotten the attention it deserves… until now. Enter Dr. Mary Claire Haver, a board-certifie...
Episode 361: Daring to Fail: Betting on yourself at midlife and beyond.
07 Jun 2024
Contributed by Lukas
The things in the hearts of my clients never cease to amaze and inspire me. They want to travel, They want to shift careers, They want to deepen relat...
Episode 360: Chasing Dreams Not Exhaustion w/ Dr. Leigha Saunders
24 May 2024
Contributed by Lukas
Sleep is where so much of the magic that keeps us healthy takes place and there are so many reasons we struggle to get enough good quality sleep at mi...
Episode 359: Power-FULL Aging (Part 4): Express Yourself
10 May 2024
Contributed by Lukas
One of the most common things I coach midlife women on in my coaching practice is integrity pain, the very real discomfort that shows up mentally, emo...
Episode 358: Power-FULL Aging (Part 3): Supporting Biochemistry
26 Apr 2024
Contributed by Lukas
Losing hormones at midlife can make life challenging in so many ways AND… There are a lot of things we can do to minimize suffering as we transition...
Episode 357: Power-FULL Aging (Part 2): Rethinking Your Approach
12 Apr 2024
Contributed by Lukas
Attention, ladies! It's time to rethink our approach to health and wellness if we want to age power-fully. Our bodies undergo profound changes as we c...
Episode 356: Power-FULL Aging (Part 1): Embracing Change
29 Mar 2024
Contributed by Lukas
Let's face it—getting older isn't a negotiable part of life. You've got some serious control over how that aging journey unfolds. You could make it ...
Episode 355: Beyond the Surface: Deepening the relationship you have with your body.
15 Mar 2024
Contributed by Lukas
To say that most women I have coached over the years have "a complicated relationship with their bodies" would be a massive understatement. In fact, i...
Episode 354: Master Key: One skill that will transform every dimension of your life.
01 Mar 2024
Contributed by Lukas
I have been traveling in the health and wellness space for nearly 30 years (yep! I got my first job as a fitness trainer when I was 18, and I just cel...
Episode 353: Unlocking the Power of Nervous System Regulation at Midlife w/ Irene Lyon
16 Feb 2024
Contributed by Lukas
She's Baaaacck… Nervous system expert Irene Lyon that is. If you have been a long-time listener of the Grace & Grit podcast, you are probably famili...
Episode 352: Rising Strong: The Power of Reorienting at Midlife
02 Feb 2024
Contributed by Lukas
The years between 40-65 can be wildly disorienting. Not only are midlife women dealing with a changing hormonal landscape but the landscape of life ...
Episode 351: Dreams Interrupted: Exploring the Sleep Dilemmas of Midlife w/ Laini Gray
19 Jan 2024
Contributed by Lukas
If there were only 1 lifestyle change a client could make to improve her health and well-being, I would focus on sleep. Why? Because sleep is where th...
Episode 350: Defying Defaults: Life on Purpose
05 Jan 2024
Contributed by Lukas
Are you living your life by default or by design? Relatively or proactively? Your answer carries significant consequences for your overall well-being ...
Episode 349: Year in Review: Noteworthy Lessons Gifted by 2023
15 Dec 2023
Contributed by Lukas
Pausing to look back at the road you have traveled… this day, this week, this year… is such a power-filled practice. Why? Because it shows you how...
Episode 348: Boundaries for Breakthroughs: The Upside of Self-Imposed Limits
01 Dec 2023
Contributed by Lukas
Self-imposed limitations aren't always a bad thing. Establishing limits for yourself can actually be a kindness; a form of self-respect and even self-...
Episode 347: Breaking the Mold: Reconsidering Holiday Norms to Protect Your Health
17 Nov 2023
Contributed by Lukas
"Shoulding" all over yourself is never good for your mental and emotional health and the holiday season is ripe with expectations around how you "shou...
Episode 346: Navigating the Ecosystem of Midlife Well-Being
03 Nov 2023
Contributed by Lukas
Years ago I watched a documentary called Biggest Little Farm, which tracked the rumbles and rises of a couple who purchased a desolate farm in Califor...
Episode 345: Behind the Scenes: Insights from the Inaugural Grace & Grit Retreat
20 Oct 2023
Contributed by Lukas
Truth be told, I was super resistant to hosting a retreat for my clients despite the many requests I had received to organize one over the years. I am...
Episode 344: Proactive Living: Strategies to Tame Emotional Reactivity
06 Oct 2023
Contributed by Lukas
Constantly reacting to your emotional landscape can create a lot of unintended damage in your life. AND… if you have spent a lifetime allowing your ...
Episode 343: Midlife Transitions: Navigating the space in between.
22 Sep 2023
Contributed by Lukas
In the realm of midlife, we encounter a myriad of transitions. These shifts encompass changes in careers, relationships, living environments, and even...
Episode 342: Woman Reignited: Restore Your Personal Power In 24 Hours (or less!)
08 Sep 2023
Contributed by Lukas
If your confidence is feeling flatter than a pancake on a Sunday morning, DO NOT miss this podcast episode. I work with women every day who are feelin...
Episode 341: The Interplay Between Nervous System Health & Exercise: A conversation w/ Irene Lyon
25 Aug 2023
Contributed by Lukas
The state of your nervous system is a very big deal. Why? Because your nervous system governs literally every system in the human body and massively i...
Episode 340: Summer Remix Series: When "Loving Yourself" Feels Impossible
18 Aug 2023
Contributed by Lukas
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previous...
Episode 339: Summer Remix Series: The Call to Own Your Worth
11 Aug 2023
Contributed by Lukas
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previou...
Episode 338: Summer Remix Series: Renovating Your Life to Support Your Health
04 Aug 2023
Contributed by Lukas
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previous...
Episode 337: Summer Remix Series: The Stress Habit
28 Jul 2023
Contributed by Lukas
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previous...
Episode 336: Summer Remix Series: 6 Thoughts Preventing You From Making Progress
21 Jul 2023
Contributed by Lukas
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previous...
Episode 335: Summer Remix Series: The Dynamic Nature of Health
14 Jul 2023
Contributed by Lukas
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previous...
Episode 334: Summer Remix Series: Self-care is really just basecamp.
07 Jul 2023
Contributed by Lukas
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previous...
Episode 333: Summer Remix Series: Menopause: A time to level up not fade out w/ Dr. Stacy Sims
30 Jun 2023
Contributed by Lukas
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previous...
Episode 332: Summer Remix Series: The Intro & Outro of Your Day
23 Jun 2023
Contributed by Lukas
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previous...
Episode 331: Summer Remix Series: How to enjoy your summer AND rock your health.
16 Jun 2023
Contributed by Lukas
This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previous...
Episode 330: Summer Remix Series: Knowing When to Push and When to Pause
09 Jun 2023
Contributed by Lukas
The older I get, the more acutely aware I am of the value of pausing to be able to maintain the pushing and in dedication to that knowing, I am extend...
Episode 329: REAL Midlife Magic: Stories from the inside.
26 May 2023
Contributed by Lukas
3 years ago I decided to run an experiment in my business. I started a community called Rumble & Rise where the primary focus would be to help women d...
Episode 328: Health in the Face of Dis-ease w/ Claire Schulz Bergman
19 May 2023
Contributed by Lukas
I have long taught that health isn't necessarily the absence of dis-ease but how we show up in the face of it. Why? Because life is FULL of dis-ease. ...
Episode 327: Simplify to Amplify: Why less is more along the path to change.
12 May 2023
Contributed by Lukas
There is a lot of noise "out there" trying to convince you that you need complex measures to improve your health and well-being, but what I have found...
Episode 326: Breathing As a Movement Skill w/ Julie Angel
05 May 2023
Contributed by Lukas
When most people think about movement training they don't necessarily think about training their breath patterns, but my guest on this episode of the ...
Episode 325: Breaking Free From Comfort Culture
28 Apr 2023
Contributed by Lukas
Modern day life affords us a LOT of comfort. Too much comfort, I will argue in this week's Grace & Grit podcast episode. Comfort is costing us a lot i...
Episode 324: Navigating Hormonal Changes in Midlife w/Laini Gray
21 Apr 2023
Contributed by Lukas
"Test don't guess" is a phrase you will often hear coming from the lips of my podcast guest today, Laini Gray. Laini is a functional diagnostic practi...
Episode 323: Loneliness at Midlife: Strategies for Finding or Reconnecting w/ Community
14 Apr 2023
Contributed by Lukas
I recently sent out an email to my subscribers asking them to tell share with me the #1 thing standing in the way of them putting their best years ahe...
Episode 322: The Ultimate Power Wound
31 Mar 2023
Contributed by Lukas
I spend a LOT of time coaching around the topic of personal power because owning, generating, protecting, and expressing power is so necessar...
Episode 321: Building "Atomic Habits" w/ Claire Schulz Bergman
24 Mar 2023
Contributed by Lukas
If you have spent even an ounce of time researching "how to change habits", you have likely bumped into the book Atomic Habits by James Clear. Well…...
Episode 320: The Power of Letting Go
17 Mar 2023
Contributed by Lukas
It is really hard to rise to the occasion of your life when you are constantly weighed down by things that no longer serve you (and maybe never did). ...
Episode 319: From Digital Distraction to Digital Wellness: Insights and Strategies for Better Tech Use w/ Dr Kristy Goodwin
10 Mar 2023
Contributed by Lukas
I like to think that the real work that I do in the world is to help women get out of "integrity pain". The very real mental, emotional and even physi...
Episode 318: The Hiding Habit: Understanding and Conquering the Urge to Avoid Action
03 Mar 2023
Contributed by Lukas
There are thousands of ways to hide from the work you know you need to do to move your life to higher ground. In fact, most of us have developed a hab...
Episode 317: The Midlife-Anxiety Connection
24 Feb 2023
Contributed by Lukas
Anxiety is not the most likeable of human emotions. Most of us would probably rather go our entire life without experiencing it. And yet… it is a pa...
Episode 316: Navigating Nervous System Health for Behavior Change w/ Irene Lyon
17 Feb 2023
Contributed by Lukas
Nervous system health is intimately linked with EVERYTHING I teach and talk about on the Grace & Grit podcast. Which is why I am having yet another co...
Episode 315: Reinvention: The Invitation of Midlife
10 Feb 2023
Contributed by Lukas
I have such a soft spot in my heart for women in midlife. Probably because I myself am in this age group, but also because I have been serving this po...
Episode 314: The Drama-Free Formula: A Potent Solution for a Stress-Less Life
04 Feb 2023
Contributed by Lukas
Life is full of stressors and, while it may not be possible to live completely stress-free, it is absolutely possible to live with a lot less stress t...