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PODCAST

Grace & Grit Podcast

Courtney Townley

The Grace and Grit Podcast takes the health fairy tale you"ve heard all your life and turns it upside down and inside out, helping women rebuild their relationship with their body once and for all. Placing the focus on love and respect, rather than the aggressive demands and unrealistic expectations that have become the norm, Courtney Townley is determined to help women mend the fabric of what is driving the female health story.

health & fitness alternative health

All Episodes

10:37

Episode 680: How You Show Up Is a Choice

Grace & Grit Podcast ·

2026/10/05

There are two sentences I use in coaching that have the power to completely shift how someone moves through a difficult relationship. They are not complicated. But sitting with them honestly requires a particular kind of courage. In this episode I share those two sentences and the story behind why I started using them: my own experience caring for my father through a complex and sometimes heartbreaking health journey. When I stopped trying to change his behavior and started asking what else might be

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10:19

Episode 679: The Stories We Tell About Our Bodies in...

Grace & Grit Podcast ·

2026/10/04

There is a voice that shows up every time you step in front of the mirror. It has opinions. It compares, it critiques, it comments on everything. And most of us have been so immersed in it for so long that we have stopped noticing it is even there. In this episode I make the case that the internal narrative running in your head while you get dressed is not neutral. It is a health variable. The body does not distinguish between an external threat and an internal one, and the daily verdict delivered

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08:33

Episode 678: Define Success Before You Chase It

Grace & Grit Podcast ·

2026/10/03

Most people spend their lives chasing success without ever stopping to define what that word means to them. And the cost of that oversight is enormous. In this episode I make the case that if you do not define success, you will never reach it. You will just keep running. I share what success means to me in this season of my life, which has nothing to do with accolades or external validation and everything to do with time, freedom, and genuine presence with the people and work I love. And I offer a

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07:24

Episode 677: Resentment Is a Signal, Not a Sentence

Grace & Grit Podcast ·

2026/10/02

Resentment has a bad reputation. We treat it like something to be ashamed of, pushed through, or managed away as quickly as possible. But resentment is not the problem. It is a message. In this episode I make the case that resentment almost always has the same origin story: you gave something without asking for what you needed in return, or you kept saying yes when you meant no, and the feeling is pointing directly at that gap. I share a personal example from my own career of resentment that had

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10:41

Episode 676: Your Power Statement

Grace & Grit Podcast ·

2026/10/01

Most of us make decisions reactively. Something comes up and we respond based on how we feel in that moment, what someone else needs, or what seems like the path of least resistance. A power statement changes that entirely. In this episode I introduce one of the most useful self-leadership tools I know: a personal declaration of who you are when you are operating at your best. I share my own power statement, explain how I use it as a daily filter for decisions big and small, and walk you through a

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07:50

Episode 675: Are You Becoming More Alive as You Age?

Grace & Grit Podcast ·

2026/09/30

We have a lot of metrics for health. Steps, sleep scores, bloodwork, body composition, VO2 max. And I am not dismissing any of them. But there is a question underneath all of them that rarely gets asked directly: are you becoming more alive? In this episode I explore aliveness as a measure of health, not just physiological health but the quality of your engagement with your own experience. You can have excellent lab work and feel completely flat. You can be navigating genuine health challenges and

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06:37

Episode 674: Stop Gaslighting Your Own Body

Grace & Grit Podcast ·

2026/09/29

Your body is sending you signals constantly. Hunger. Fullness. Fatigue. Tension. Overstimulation. The need to move. The need to stop. And most of us have spent years overriding those signals so consistently that we can no longer reliably read them. In this episode I introduce the concept of interoception, the body's ability to sense its own internal state, and make the case that rebuilding this relationship may be one of the most important health skills available. I also explore the gaslighting

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06:45

Episode 673: When Did You Make Going Outside Hard?

Grace & Grit Podcast ·

2026/09/28

It is too hot. It is too cold. There are no sidewalks in my neighborhood. I do not have the right shoes. I do not have enough time. We have become extraordinarily creative at making one of the most basic and universally available health practices feel inaccessible. In this episode I gently dismantle the excuse taxonomy: weather excuses, infrastructure excuses, and time excuses. I make the case that almost none of them are as insurmountable as they feel, and that the threshold for what counts as

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05:34

Episode 672: The Case for Eating With Other People

Grace & Grit Podcast ·

2026/09/27

In the Blue Zones, the regions of the world where people consistently live past 100 in good health, researchers kept finding the same things. And one of the most consistent was communal eating. In this episode I draw on Dan Buettner's Blue Zones research to make the case that eating with other people is not just pleasant. It is protective. Shared meals slow us down, almost automatically. They improve digestion, reduce intake, and create a quality of connection at the table that is hard to replicate

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05:53

Episode 671: Stop Trying to Get Your Old Body Back

Grace & Grit Podcast ·

2026/09/26

It is not a privilege that our bodies change. It is a privilege that we lived long enough to change. In this episode I challenge the assumption that a past version of your body was the standard against which all future versions should be judged. Bodies change because life happens. Because hormones shift, experiences accumulate, and time passes in a living system that is always responding to its environment. A body that never changed would be a body that was not fully alive. I use the analogy of a

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06:38

Episode 670: Your Environment Is Coaching You

Grace & Grit Podcast ·

2026/09/25

In 2012, Google noticed its employees were eating too much candy. Rather than lecturing them about nutrition or appealing to their willpower, a team of behavioral scientists did something much more interesting. They moved the M&Ms. In this episode I use Google's Project M&M, in which simply placing candy in opaque containers led to 3.1 million fewer calories consumed in seven weeks with nothing forbidden, to make the case that behavior follows design rather than intention. Your environment is making

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07:21

Episode 669: The Return on Ordinary Days

Grace & Grit Podcast ·

2026/09/24

Almost no one talks about the Tuesday. The ordinary, unmemorable, nothing-particularly-special Tuesday that is, in fact, the primary unit of a life. In this episode I make the case for investing in ordinary days with the same intentionality we bring to peak experiences. Drawing on Daniel Kahneman's peak-end rule, which describes how our memory weights peak moments and endings far more than the long middle, I explore how we can be heavily distorted toward the dramatic while the actual daily texture

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07:29

Episode 668: Your Sleep Is a Report Card

Grace & Grit Podcast ·

2026/09/23

Sleep is not a switch. It is a harvest. And what you harvest at night depends almost entirely on what you planted during the day. In this episode I reframe sleep as the report card your daily choices write about themselves. The quality of your night is being shaped all day long: by the light you are exposed to, by whether your brain gets any processing time, by what you eat and when, and by how activated your nervous system is by the time you lie down. I walk through exactly what the day writes on

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07:56

Episode 667: Are You Lonely or Just Under-Connected?

Grace & Grit Podcast ·

2026/09/22

Loneliness and under-connection are not the same thing. And if you are treating them as the same problem, you may be reaching for the wrong remedy entirely. In this episode I draw a clear distinction between loneliness, a feeling state, and under-connection, a behavioral condition, and explain why the solution to one is emotional and the solution to the other is practical. I use the analogy of thirst versus dehydration: you can feel one without having the other, and treating them identically misses

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06:53

Episode 666: You Probably Don't Need a Better Morning...

Grace & Grit Podcast ·

2026/09/21

The wellness world has sold us a very elaborate lie about mornings. That the quality of your day depends on a precise sequence of activities completed before most people are awake. Cold plunge. Journaling. Meditation. Gratitude practice. Exercise. Hydration. In this episode I offer something much simpler and honestly much more useful: stop starting your day in reaction mode. When you wake up and immediately hand your morning to your phone, to other people's urgency, to news and email and demands,

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11:02

Episode 665: The Health Benefits of Being Bad at...

Grace & Grit Podcast ·

2026/09/20

When was the last time you did something you were genuinely not good at? Not working toward being good at it. Just doing it, badly, for the pure experience of doing it? In this episode I make the case for the category of things you do purely for love, with no ambition toward mastery, no monetization, no performance for an audience. This category is worth protecting. Maybe even expanding. Because the hobby you are bad at gives you something the rest of your life cannot: the experience of showing up

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07:29

Episode 664: The Art of Doing One Thing at a Time

Grace & Grit Podcast ·

2026/09/19

We pride ourselves on multitasking. But the research on this is unambiguous: what we call multitasking is actually task-switching. And we do everything worse when our attention is divided. In this episode I make the case for the radical, countercultural act of doing one thing at a time. Not as a productivity strategy but as a quality-of-life one. Because when your attention is split, you are never fully anywhere. You are doing everything halfway. Food tastes different when you are not also reading

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06:54

Episode 663: Simplicity Is a Health Practice

Grace & Grit Podcast ·

2026/09/18

The women who tend to their health most consistently are not always the most informed. They are often the ones who have simplified enough to actually follow through. In this episode I make the case that the answer to most health consistency problems is not more structure. It is less complexity. Because a simpler approach that actually happens is infinitely more valuable than an optimized one that never quite gets started. By the time many women reach the moment of choosing whether to exercise or

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07:21

Episode 662: A Love Letter to Walking

Grace & Grit Podcast ·

2026/09/17

Back in July I made the research case for walking. Today I want to do something different. I want to tell you what walking has actually given me. In this episode I share how my nine-month-old Great Dane Tilly has made me one of the most consistent walkers of my adult life, and what those daily 45-minute morning walks have produced that no step count study can quite capture: a creative brain that comes online in the first ten minutes, problems that loosen, ideas that arrive, real conversations with

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07:17

Episode 661: Your Life Needs More Awe

Grace & Grit Podcast ·

2026/09/16

Rachel Carson wrote that those who dwell among the beauties and mysteries of the earth are never alone or weary of life. I have been thinking about that sentence a lot lately. In this episode I explore what awe actually is, drawing on Dacher Keltner's definition: the feeling of being in the presence of something vast that transcends your current understanding of the world. And I make the case that awe does not require a mountaintop. It can arrive in an ordinary afternoon, which I illustrate with a

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