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PODCAST

Heart and Soul Elevation

Heart & Soul Elevation is where faith meets physiology, scripture meets science, and worn-down women finally breathe again. Hosted by Melissa Holman and Stephanie Pazniokas, this show creates a sacred, straight-talking space for Christian women who are tired of the compartmentalized life and ready to reconnect their spirit, mind, body, and identity in Christ.Here, we peel back the noise of modern culture - chronic overwhelm, “healthwashing,” broken systems, and the pressure to do it all - and

health & fitness

All Episodes

19:35

God Calls Every Personality Type To Show Up

Heart and Soul Elevation ·

2026/04/15

Send us Fan Mail You can love Jesus, love people, and still feel wiped out by social time. You can also feel your soul sag when you are alone too long. We are Melissa and Stephanie, and we are walking straight into the introvert vs extrovert tension with honesty, humor, and a faith-first lens that keeps it practical. We talk about what actually separates introversion and extroversion: where your energy comes from, what drains you, and what restores you. From big weddings and crowd energy to ...

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24:32

Consecration In A Processed World: Choosing What...

Heart and Soul Elevation ·

2026/04/01

Send us Fan Mail What if “your body is a temple” became more than a slogan and actually shaped your next meal, your movement, and the peace of your home? We explore the temple thread that runs from Leviticus to 1 Corinthians and bring it down to ground level: kitchens, grocery carts, sleep, and the everyday choices that either welcome or resist the presence we were made to carry. A temple isn’t just a pretty place; it’s a consecrated space designed for sacred work and constant care. That’s w...

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22:49

When Your Body Says “Stop,” But Your Calendar Says “Go”

Heart and Soul Elevation ·

2026/03/04

Send a text What if the quickest path from stress to peace is already in your body and your spirit? We open with the breath, why shallow chest breathing keeps you stuck in survival mode, and how diaphragmatic, nasal breaths boost nitric oxide, widen vessels, and deliver oxygen to the mitochondria that power your energy. Then we connect the science to worship: long, sustained exhales and diaphragmatic support mimic breathwork, while singing with others sparks oxytocin and a sense of safe...

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9:34

Choosing Community Over Constant Crisis

Heart and Soul Elevation ·

2026/02/18

Send a text Headlines pull at our attention, but our bodies keep asking for a slower rhythm. We open up about leaving the 24/7 outrage cycle for something gentler and far more human: rest, scripture, and neighbors on the porch. A simple story from a Facebook Post - Wi‑Fi out, apple pie offered, an hour of real conversation - becomes a case study in how safety, presence, and small rituals can reset a stressed nervous system. We explore how faith and science complement each other in healing. F...

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21:05

Erasable Pens, Empty Nets, and Why Hustle Is Lying to...

Heart and Soul Elevation ·

2026/02/18

Send a text What if your work could feel lighter without losing impact? We take a hard look at hustle culture, anxiety, and the myth that success must hurt, then contrast it with Jesus’ promise of an easy yoke and a light burden. We unpack how living from the parasympathetic nervous system aligns with God’s design for steady, sustainable growth. Stephanie and I share stories that challenge logic and strengthen trust, from the fishermen who found abundance after a fruitless night ...

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25:56

Prayer, Peace, And The Brain

Heart and Soul Elevation ·

2026/02/04

Send us a text What if the fastest way out of anxiety isn’t trying harder, but shifting into gratitude-filled prayer and taking one clear next step? In this episode, we bring Philippians 4:6–7 to life with real talk about fear, neuroscience, and the power of community, showing how peace can guard both your heart and your mind when you move from rumination to relationship with God. You’ll hear why prayer is connection, not performance, and how starting with thanksgiving changes your stat...

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23:29

Saber-Toothed Tigers, Sludgy Oil, And Why You Need A Nap

Heart and Soul Elevation ·

2026/01/21

Send us a text If your mind feels stuck on high alert and your body runs like a car on sludgy oil, this conversation is your reset. We unpack how chronic fear hijacks your biology, why the nervous system needs a flexible rhythm, and how trust, not control, opens the door to healing. Drawing from faith and science, we connect the dots between cortisol, mitochondria, and the emotions that ride on real electrical and chemical signals in your body. We start with how fear gets amplified by ...

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30:58

We Came To Hide At A Retreat And Accidentally...

Heart and Soul Elevation ·

2026/01/07

Send us a text Two strangers walked into a retreat planning to keep to themselves and walked out knit together by faith, curiosity, and a shared ache for real belonging. That moment sparked Heart and Soul Elevation: a space where we put Jesus at the center and let mind and body align around Him. We trace the unlikely path from “let’s be alone” to launching a community built for women who love God, crave honesty, and want wellness that actually heals. We unpack why so many women feel out of p...

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1:52

Faith And Health, Finally Together

Heart and Soul Elevation ·

2025/12/11

Send us a text Ever feel like you’re doing all the “right” faith practices, but your body still feels tired, and your joy won’t land? In the brand new Heart and Soul Elevation podcast, we open the door to a different way of living where health and spirituality stop competing and finally support each other. Our origin story brings two worlds together: one of us is a scientist turned wellness coach who grounds change in evidence and nervous system literacy; the other is a Life Coach, arom...

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1:52

Sisterhood That Heals

Heart and Soul Elevation ·

2025/12/11

Send us a text Two women from different worlds trace how God braided their paths into a shared calling. We explore why receiving feels risky, how connection reshapes the nervous system, and what happens when scripture, science, and sisterhood meet. Let's dive into: • the ache of not belonging in women’s spaces • how our stories intertwined into a shared mission • faith and wellness as complementary, not competing • why many women struggle to receive care • Rat Park as a lens on connection an...

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22:14

Why Your Brain Clings To The Bad And How To Train It...

Heart and Soul Elevation ·

2025/12/03

Send us a text Ever notice how a random jab from years ago feels louder than a warm compliment from last week? There’s a reason. Our brains are built to protect us, tagging threats and disappointments as high priority while letting everyday goodness slip by. We unpack that survival bias with clear, practical steps to retrain your attention so peace stops feeling like a fairy tale and starts feeling like a habit you can build. I've got stories to share —from skunks in the camp vestibule to ro...

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14:35

Heart & Soul Elevation: What if peace isn’t the storm...

Heart and Soul Elevation ·

2025/10/22

Send us a text The room wasn’t full, but the sound was. As our small congregation sang “It Is Well with My Soul,” the harmonies rose like a river and something sacred brushed the air. That moment sparked a deep dive into the real story behind the hymn, the raw grief that birthed it, and the resilient hope it still offers to anyone standing in the waves. We walk through Horatio Spafford’s cascading losses—the Great Chicago Fire, the death of his son, the shipwreck that claimed his four daught...

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18:22

Quantum, Faith, and Focus

Heart and Soul Elevation ·

2025/10/08

Send us a text Ever notice how the same day can feel radically different depending on what you’re looking for? We explore how attention, expectation, and belief quietly engineer your reality—drawing on a clear, down-to-earth explanation of energy, a plain-English take on the double-slit experiment, and a heartfelt bridge between neuroscience and faith. Think of it as a toolkit for changing what you observe into being, without jargon or hype. I share how the brain’s priming system filters bil...

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14:07

Why Your Nervous System Needs a Village

Heart and Soul Elevation ·

2025/09/24

Send us a text What does it mean to truly support another human being? Not with empty phrases like "thoughts and prayers" or "reach out if you need anything," but with genuine, grounded presence that acknowledges our shared humanity. This episode dives deep into the three fundamental needs hardwired into our nervous systems: love, safety, and belonging. These aren't optional luxuries—they're neurological imperatives for survival. When any one of these needs goes unmet, our brains panic as if...

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10:55

H&S Elevation Episode 1: When God Says It's Time,...

Heart and Soul Elevation ·

2025/09/17

Send us a text Something shifted when I heard about Charlie Kirk's assassination. Though I wasn't his follower, his silencing struck a chord deep within me—a wake-up call for those of us who've played it safe with our faith. Have you felt it too? That nudge to stop hiding, to speak what you believe despite the cost? Jesus warned us plainly: "If you live on God's terms, the world is going to hate you." As a Gen-Xer who spent decades in survival mode, building comfortable walls around my life,...

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1:46

New on the Podcast- Heart and Soul Elevation

Heart and Soul Elevation ·

2025/09/15

Send us a text Something fresh is brewing at the Lemon Balm Coaching Podcast! Meet "Heart and Soul Elevation" – our new bonus episodes designed to nourish not just your mind and body, but the depths of your spirit. These intentional, scripture-based reflections arrive as brief spiritual pauses between our regular episodes. Each one offers soul-tired women a sanctuary of peace and truth amid life's challenges. As someone walking alongside you through difficult seasons, I'm opening my heart to...

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16:35

From Swifties to Survival: Why We Cling to What Can’t...

Heart and Soul Elevation ·

2025/09/10

Send us a text Have you ever wondered why we celebrate celebrity engagements as though they were family events? Why devoted fans camp outside venues for days, or why political disagreements turn into vicious personal attacks? The answer lies in understanding three fundamental human needs that drive our behavior in ways we rarely recognize. Your brain is hardwired to believe that without love, safety, and belonging, you will not survive. This isn't just psychological theory—it's neurobiologic...

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19:33

Soul Ties and Cords: Recognizing and Releasing...

Heart and Soul Elevation ·

2025/08/27

Send us a text Have you ever felt inexplicably drained after spending time with certain people? Or found yourself replaying conversations over and over long after they've ended? The heaviness you're carrying might not even be yours. Soul ties represent emotional or spiritual entanglements that can profoundly impact our wellbeing. These connections can form through love, shared trauma, or even survival instincts. While soul ties can be positive, energetic cords—the invisible tethers that drai...

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25:39

Curiosity Killed the Shame (Not the Cat)

Heart and Soul Elevation ·

2025/08/13

Send us a text Some days are harder than others, and that soul-deep exhaustion you're feeling might be more than just physical tiredness. It might be your body's way of sending you an important message. When I was going through my toughest times—experiencing unexplainable aches, inflammation, and brain fog—doctors kept running tests and prescribing medications. But no one asked about my life circumstances or emotional well-being. They were giving me pills when what I needed was a pause to ge...

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20:13

Recalibrate Your Broadcast: The Subconscious Signals...

Heart and Soul Elevation ·

2025/07/30

Send us a textWhat are you broadcasting to the world without saying a word? Your energy, posture, and subconscious beliefs create a continuous broadcast signal that teaches others how to treat you and determines what you attract into your life.Like a radio tower constantly sending out a signal whether anyone's listening or not, your body and nervous system transmit messages about how you expect to be treated. These brief, powerful statements—"I don't matter," "I'm not

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