Grace & Grit Podcast

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...

Episode 313: Unintended Damage

28 Jan 2023

Contributed by Lukas

Personal power is our capacity to feel fully alive and yet… so many of the things we do to try and restore power in our lives are coming from a plac...

Episode 312: Boundaryless: The cost of refusing to set limits.

21 Jan 2023

Contributed by Lukas

Many people struggle to implement boundaries with themselves and with others. And one of the reasons they struggle is because of what they are making ...

Episode 311: Restore Health At Any Age w/ Joan and Michelle MacDonald

14 Jan 2023

Contributed by Lukas

It is never too late to improve your health & well-being, and Joan MacDonald (who might better know as @trainwithjoan) is an awesome example of that. ...

Episode 310: Expanding Your Capacity to Feel Wonderful Things

07 Jan 2023

Contributed by Lukas

To go after the things you really want for your life, you have to open yourself up to experiencing big emotions without reacting to them. I have done ...

Episode 309: My New Year's Wish for You

31 Dec 2022

Contributed by Lukas

Every year I do a podcast about lessons I've learned in the past year or hopes I have for the Grace & Grit community in the year ahead and this year I...

Episode 308: Restoring Your Personal Power in 2023

17 Dec 2022

Contributed by Lukas

​Power is the root of a lot of the topics I dive into on the Grace & Grit podcast and in my paid programs. I have called it a lot of things – inte...

Episode 307: Important Behavior Change Math

10 Dec 2022

Contributed by Lukas

The reason that so many people struggle with making meaningful behavior change is because they don't respect the math. In this episode of the Grace & ...

Episode 306: Fatigue vs Burnout

03 Dec 2022

Contributed by Lukas

I have been thinking a lot lately about fatigue vs burnout. They are both very real challenges this time of year for a lot of people. However, they ar...

Episode 305: It's NOT Self-Sabotage

22 Nov 2022

Contributed by Lukas

You may have the best of intentions to travel through the holiday season with intention, grace, and ease this year AND you may also find yourself slid...

Episode 304: A Woman of Grace & Grit: Claire Bergman

12 Nov 2022

Contributed by Lukas

What a beautiful thing is to witness a woman reclaiming and owning her power and I witness A LOT of that in the work that I do with my clients. Today,...

Episode 303: Mindset matters and… it isn't everything.

05 Nov 2022

Contributed by Lukas

I am a HUGE fan of mindset work and I deeply believe that it plays a significant role in what you do and what you don't do. That being said, there are...

Episode 302: Reasons That MOVE You Into Action

29 Oct 2022

Contributed by Lukas

Vague thinking creates vague action. If you want to show up for yourself in a powerful way, getting clear on compelling reasons for doing so is an abs...

Episode 301: The Habit of Negotiating

22 Oct 2022

Contributed by Lukas

I have worked with a lot of women over the years who had the very best intentions to show up for themselves, but when it came time for the actual show...

Episode 300: 10 Lessons I Learned From Producing 300 Episodes

15 Oct 2022

Contributed by Lukas

Today's episode of the Grace & Grit Podcast marks the 300th episode of the show. 300 episodes!!! And what a journey it has been. To celebrate this...

Episode 299: 5 Habits Keeping You Stuck

08 Oct 2022

Contributed by Lukas

Habits are your brain's energy saving mechanism. When you repeat a pattern often enough, your brain develops a strong neural pathway so you can execut...

Episode 298: The Power Promise

01 Oct 2022

Contributed by Lukas

There are a lot of promises you could make to yourself in dedication to up-leveling your health and your life, but some promises are more powerful tha...

Episode 297: The sweet spot between structure and spontaneity.

24 Sep 2022

Contributed by Lukas

Structure helps us live our lives in alignment with what we say we want. Spontaneity allows for creativity, adventure, and receptivity to what life ha...

Episode 296: The Antidote to Self-Doubt

17 Sep 2022

Contributed by Lukas

It is bound to happen. You are going to have a day, probably many, along the path to moving your life to higher ground where self-doubt creeps in and ...

Episode 295: Smart Body Smart Mind w/ Irene Lyon

07 Sep 2022

Contributed by Lukas

Irene Lyon has been the most frequent guest on this show… for good reason. Nervous system health is the basis of EVERYTHING. It doesn't only impact ...

Episode 294: Goal Setting Reimagined

03 Sep 2022

Contributed by Lukas

If you are struggling to reach your goals, listen up. There is nothing wrong with you but… your approach to goals? That just might need an upgrade. ...

Episode 293: I'd like to reintroduce myself…

07 Aug 2022

Contributed by Lukas

I am not the same person I was 10 years ago. I bet you aren't either. Life changes us. We learn, we grow and, with a willingness to keep fighting the ...

Episode 292: The Grace-filled Act of Making Decisions

30 Jul 2022

Contributed by Lukas

The time, energy, and other precious resources lost to NOT making decisions in your life can be massive and I don't know anyone who can afford to lose...

Episode 291: Commitments to Support Your Commitments

23 Jul 2022

Contributed by Lukas

Making a commitment to show up for yourself in a new way can feel exciting at first, but as the weeks pass by and novelty starts to fade, staying fait...

Episode 290: Introducing (or reintroducing) Strength Training To Your Life

16 Jul 2022

Contributed by Lukas

The benefits of strength training regularly are many, especially for the midlife woman. And there are a lot of reasons why you may have never built a ...

Episode 289: How you greet the day matters.

02 Jul 2022

Contributed by Lukas

​There is so much value in taking a few minutes each morning to align yourself with the version of you that you want most fully expressed in the wor...

Episode 288: Blood Sugar Regulation and Why It Matters w/ Mary Miller Brooks

25 Jun 2022

Contributed by Lukas

This past month inside of my Rumble & Rise membership community I taught an in-depth class all about mending our relationship with sugar. More specifi...

Episode 287: Menopause: A time to level up not fade out w/ Dr. Stacy Sims

18 Jun 2022

Contributed by Lukas

Let's face it the years surrounding menopause can be rough. Stress is elevating, hormones are declining and our body is starting to do things we are s...

Episode 286: Making Peace With Discomfort

11 Jun 2022

Contributed by Lukas

Taking responsibility for your health and happiness is going to make you uncomfortable AND… It is going to make other people uncomfortable. How you ...

Episode 285: Stepping Into Your Power Years

04 Jun 2022

Contributed by Lukas

I have coached hundreds of women as they transition into menopause. I have interviewed and been mentored by dozens of professionals who specialize in ...

Episode 284: The life changing skill of becoming your own coach.

21 May 2022

Contributed by Lukas

It took me a very large chunk of my career to realize that if I truly wanted to empower my clients to live their life in a way that nourishes their h...

Episode 283: The Path to Health Reimagined

14 May 2022

Contributed by Lukas

There is the old (and outdated) path to health. And there is what I call a better path to health. In this episode of the Grace & Grit podcast, I invit...

Episode 282: Mental Health IS Health

07 May 2022

Contributed by Lukas

Since it is Mental Health Awareness Month, I thought it would be a GREAT time to remind Grace & Grit Podcast listeners that there is NO health withou...

Episode 281: The Dieting Game Is Rigged

30 Apr 2022

Contributed by Lukas

Regardless if it is intentional or not, most diets are set up for you to fail in 3 ways: They market to your insecurities. They do not take into consi...

Episode 280: Stop blaming your body.

23 Apr 2022

Contributed by Lukas

Diet & fitness culture has conditioned women to believe that the body is the thing to fix, mold, restructure or biohack, if you want to feel better ab...

Episode 279: Dear midlife woman...

16 Apr 2022

Contributed by Lukas

A large majority of my clients and Rumble & Rise members are women between the ages of 40-60. And I absolutely adore working with this population beca...

Episode 278: Health is a verb.

09 Apr 2022

Contributed by Lukas

You can rock a swimsuit AND not like yourself. You can have six packs abs AND suffer from dis-ease. You can be an amazing athlete AND struggle with di...

Episode 277: How to show up for yourself on the regular.

02 Apr 2022

Contributed by Lukas

Ever notice that you consistently show up for the things you care about? Your kids. Your pets. Your partner. Your job. How about yourself? How consist...

Episode 276: Permission to Feel (and why it is so very good for your health)

26 Mar 2022

Contributed by Lukas

Humans are really good at glorifying certain emotions and demonizing others, which of course causes us to do things that deplete health rather than fo...

Episode 275: When the data says you're "well" but you feel far from it.

19 Mar 2022

Contributed by Lukas

I can't tell you the number of women I have worked with over the years who hired me because they don't feel well even though their blood profiles and ...

Episode 274: Self-care is really just basecamp.

12 Mar 2022

Contributed by Lukas

YOU are an incredibly unique human expression. YOU are here to cause, contribute and inspire things in the world in a way that only you can. And… It...

Episode 273: Your Weight is NOT the Problem

05 Mar 2022

Contributed by Lukas

Our culture LOVES to focus on "weight loss" as the linchpin to improved health, but that is problematic for so many reasons… There are a TON of unhe...

Episode 272: Preparing to Succeed

19 Feb 2022

Contributed by Lukas

Trying to make a significant change in your life without doing a little prep work (carving out time, making a plan, putting forethought into obstacles...