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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

07:21

Episode 640: Rest or Story? How to Tell the Difference

Grace & Grit Podcast ·

2026/08/26

Do you actually need rest right now? Or is rest the story you are telling yourself to avoid doing the thing? These are two very different situations. And knowing the difference might change everything about how you approach your days. A client of mine recently brought this question to me. She said she always feels like she needs to rest, no matter what, and she was starting to wonder whether that was a real need or a habit of avoidance so normalized she could no longer tell the difference. That is

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41:26

Episode 639: Woman of Grace & Grit: Lindsey Sills

Grace & Grit Podcast ·

2026/08/25

Lindsey Sills is living proof that consistency isn't about perfection—it's about practice. In this episode, we talk about redefining health beyond weight loss, building non-negotiable habits that anchor you, and navigating "off track" moments with acceptance instead of shame. Lindsey shares the mindset shift that helped her stay steady through multiple seasons of life and the powerful moment she realized her work was paying off emotionally, not just physically. Expect inspiration, practical

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07:53

Episode 638: Learning to Love the Hallway

Grace & Grit Podcast ·

2026/08/24

There is a space between who you have been and who you are becoming. It is not comfortable. It is not certain. And it is not optional. I call it the hallway. In this episode I explore what liminal space actually is, why midlife is by its very nature a liminal season, and how I have had to learn to stop treating the hallway like a crisis and start treating it like a classroom. I used to hate not knowing what was next. I wanted certainty and guarantees and forward momentum. Now I am learning to trust

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06:38

Episode 637: Your Relationship with Capacity

Grace & Grit Podcast ·

2026/08/23

A lot of women tell me they have a healthy relationship with their capacity. And then I look at their schedule. Those two things do not always match. In this episode I draw a clear distinction between enduring and thriving, and make the case that a healthy relationship with capacity starts with getting radically honest about the resources you actually have available right now. Not the ones you wish you had. Not the ones you had five years ago. The ones that are genuinely present today. I can tell a

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08:44

Episode 636: Things Putting Life in My Life Right Now

Grace & Grit Podcast ·

2026/08/22

I often say that health is answering the question: how much life do you have in your life? Today I want to get personal and answer that question myself. In this episode I share what is genuinely infusing my life with more aliveness right now. The Montana seasons and how much easier it is to be outside. My puppy Tilly, who makes me laugh out loud a dozen times a day and who was such a gift in the season of losing our Great Dane Sully. Befriending cardio in new ways, including jump rope and movement

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06:36

Episode 635: New Level, New Devil

Grace & Grit Podcast ·

2026/08/21

Every time you elevate your life in some way, the problems do not go away. They change form. My mom used to say it to me when my son was small: little kids, little problems. Big kids, big problems. She was right. And the same thing is true in business, in health, in every arena where you are growing. In this episode I explore the concept of new level, new devil and why understanding it is one of the most important things you can do to protect yourself from discouragement. When you are first building

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13:19

Episode 634: Close the Chapter

Grace & Grit Podcast ·

2026/08/20

Not every chapter of your life is supposed to run on forever. And the chapters that have ended are not asking you to grieve them indefinitely. They are asking you to close them, honor them, and walk into what comes next. In this episode I lead with the invitation to close rather than the grief of ending, because I see too many women lingering in chapters that have clearly concluded and paying a real health cost for it. The open loop of an unfinished chapter takes up psychological and emotional

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10:28

Episode 633: The Courage to Be Disliked

Grace & Grit Podcast ·

2026/08/19

I have recommended the book The Courage to Be Disliked by Ichiro Kishimi and Fumitake Koga to almost every woman I have ever worked with. Because so many of the women I work with are doing enormous amounts of invisible labor in service of not being disliked. We say yes when we mean no. We stay in things we have outgrown. We dim ourselves so others are not uncomfortable. We apologize for taking up space. In this episode I explore what becomes possible when you start developing the courage to be

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08:52

Episode 632: Stewardship: The Deeper Frame for...

Grace & Grit Podcast ·

2026/08/18

What if the way you think about your health and your life shifted from self-improvement to stewardship? From fixing what is broken to honoring what you have been given? I think that shift changes everything. In this episode I explore stewardship as the deeper intention beneath all of the work I do. You have been given one body. One life. The work is not to fix yourself. It is to take extraordinary care of what you have been entrusted with. I also share how stewardship and self-leadership work

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06:44

Episode 631: Optimization Is Not the Answer

Grace & Grit Podcast ·

2026/08/17

Bryan Johnson has spent an estimated two million dollars a year trying to reverse his biological age. He tracks everything. Optimizes everything. Submits to more medical testing than most people experience in a lifetime. And recently, he was diagnosed with an autoimmune condition. I am not sharing this to pile on. I am sharing it because I think it illustrates something important that we need to talk about. Health is not a problem to be solved through enough data and enough precision. The human body

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07:01

Episode 630: Both/And: Making Peace with the...

Grace & Grit Podcast ·

2026/08/16

We love a clean answer. We love to know exactly how we feel and exactly what something means. But life is almost never that simple. And insisting that it should be is one of the quietest ways we make ourselves suffer. In this episode I make the case for both/and thinking as one of the most sophisticated and health-promoting capacities a human being can develop. I can be deeply grateful for my life and also exhausted by it. I can love someone completely and also need distance from them. I can be

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09:45

Episode 629: Beyond Resilience: The Case for Becoming...

Grace & Grit Podcast ·

2026/08/15

Most of us have been told that resilience is the goal. To bounce back. To withstand the hard things. But what if there is something beyond resilience? Nassim Nicholas Taleb introduced a concept in his book Antifragile that I have not been able to stop thinking about. Some systems do not just withstand stress. They actually get stronger because of it. He calls this antifragile. And it goes beyond resilience in a way that I think every midlife woman needs to understand. In this episode I explain the

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08:41

Episode 628: Some Relationships Are Complete

Grace & Grit Podcast ·

2026/08/14

Not every relationship is meant to last forever. And treating one that has run its course as a failure may be one of the most unnecessary sources of suffering we create for ourselves. In this episode I introduce the idea of a relationship being complete rather than broken, and why that distinction changes everything about how we move through endings. A relationship that helped you through your twenties may not be the relationship you need in your forties. That does not mean it was not real or

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11:26

Episode 627: Meaning Is the Medicine

Grace & Grit Podcast ·

2026/08/13

We spend a lot of energy chasing happiness. But what if happiness was never the deepest goal? Viktor Frankl was an Austrian psychiatrist and Holocaust survivor who spent years in Nazi concentration camps, including Auschwitz. What he observed there, about the difference between the people who survived and those who did not, became the foundation of one of the most important books ever written about being human. That book is Man's Search for Meaning. In this episode I explore the distinction between

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11:40

Episode 626: Problem Solving Is the Path

Grace & Grit Podcast ·

2026/08/12

I heard a quote years ago that I have never been able to shake. I have no idea who said it, but here it is: life is one long series of problem solving, and the sooner you accept that fact, the less you will suffer. In this episode I make the case that problems are not the interruption to your life. They are the content of it. The women who age most gracefully are not the ones whose lives have fewer problems. They are the ones who have made peace with that fact and invested in becoming better at

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07:19

Episode 625: Do the Opposite

Grace & Grit Podcast ·

2026/08/11

When I was a personal trainer, one of my favorite techniques was to ask clients to do the exact opposite of their habitual movement pattern. Not because the opposite was right. It obviously was not. But because the experience of the extreme helped them find the middle. The most functional place was almost always somewhere between the two. And they could not find it until they had felt what was on the other side of their habit. In this episode I take that principle far beyond physical training and

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10:16

Episode 624: Minimalism as a Nutrient, Not an Aesthetic

Grace & Grit Podcast ·

2026/08/10

We talk about minimalism like it is a design trend. Something you see in a magazine. Clean lines. Empty shelves. The five coffee cups you actually love instead of the forty you have accumulated. But that is not what I want to talk about today. In this episode I make the case for minimalism as something your brain and nervous system actually need. When your environment is cluttered, your nervous system is working. It is processing and filtering everything around you whether you ask it to or not. That

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57:15

Episode 623: Burnout, Hormones & the Hidden Mental...

Grace & Grit Podcast ·

2026/08/09

If you've been blaming your hormones for the exhaustion, mood swings, stubborn weight, and "I don't feel like myself" fog of midlife—this conversation will change the way you see what's really happening. In this episode, Jenn Pike and I pull back the curtain on the hidden drivers behind burnout in perimenopause and beyond: overfunctioning, people-pleasing, carrying the mental load, and trying to "fix" your body while your nervous system is still stuck in survival mode. We talk about what

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10:32

Episode 622: What Would Love Do Here?

Grace & Grit Podcast ·

2026/08/08

My eight-month-old puppy Tilly recently chewed through my jump rope. She has also excavated my gym bag, destroyed a hip roller, and shown zero remorse for any of it. And I love her completely. Not one bit less. In this episode I use that gap, between what she does and how I feel about her, to explore the concept of unconditional love. Most of the love in our lives is conditional. We have unwritten manuals that govern who gets our warmth and when. Unconditional love is something different entirely

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08:52

Episode 621: Energy Management Is the New Time...

Grace & Grit Podcast ·

2026/08/07

Nir Eyal wrote that time management is really pain management. I think there is profound truth in that. But what I am even more passionate about these days is energy management. Because managing your time means nothing if you have no energy to spend in it. In this episode I make the case that at midlife, most of us have more responsibility than we have ever had and less energy than we used to. If we do not put serious forethought into how we spend our energy each day, life runs us. And we end up

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