Heart and Soul Elevation

Hosted by Melissa Holman

Business Entrepreneurship Health Fitness Education

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Episodes

170

Latest episode

Jul 2026

Language

EN-US

About the show

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 return to what God designed from the beginning: wholeness, wisdom, and peace that starts from the inside out. Every other Wednesday, you’ll get truth-soaked teaching, real conversations, biblical insight, metabolic and nervous system education, and practical tools that help you live with clarity, strength, and conviction. Think: less striving… more Spirit-led living. If you’re ready to stop white-knuckling your way through life… If you’re done settling for exhaustion as your “normal”… If you know God has MORE for you, but you need guidance, wisdom, and support to step into it… You belong here. Let’s make this chapter your best one yet. Subscribe, listen in, and let your heart and soul rise again.

Listen to episodes

60 recent

July 15, 2026Episode 1426 min

Sometimes God Can Ask You To Let Go So You Can Serve Better

Send us Fan Mail Pruning can feel like loss until you realize it is actually room being made for growth. We get personal about what it looks like when God starts cutting back the things we rely on, the busywork we hide in, and even the “good” options that keep us from a clear, focused calling. Stephanie opens up about the behind-the-scenes shifts in her health coaching business, from financial stewardship to time stewardship, and how simplifying her systems gives her more capacity to serve people well without burning out. We also go deeper on a topic that touches nearly every family: metabolic health. If you have brain fog, low energy, stubborn middle weight gain, gut issues, or you have heard words like insulin resistance, metabolic syndrome, or prediabetes, this conversation brings both hope and a plan. We talk about why inflammation often sits underneath the symptoms, why many people leave the doctor’s office with a diagnosis but no real roadmap, and why identifying your personal “pattern” matters before you chase protocols. This is faith-based wellness with practical science, built for real life, not perfection. Stephanie shares the simple path she is building to help clients reverse the “metabolic mess” early, including a new workshop focused on understanding how you got here, plus step-by-step coaching and tools like continuous glucose monitoring for personalized insight. We zoom out to the bigger takeaway too: when God leads, the next step can feel uncomfortable, but pruning can be the exact thing that creates space for better health, better relationships, and better fruit. Subscribe, share this with a friend who needs encouragement, and leave a review so more women can find faith-first guidance for metabolic health and sustainable healing. We’re so glad you’re here. In this quick pause, Melissa shares why Heart & Soul Elevation exists, how Stephanie's and Melissa's coaching work together beautifully, and what you can expect along the way. From time to time, we’ll pop in to invite you into things we’re creating - always as an invitation, never a sales pitch. Thanks for listening. You belong here. Support the show Connect with Melissa: Lemon Balm Coaching and Subscribe to the Lemon Balm Coaching Newsletter: lbcnewsletter.subscribepage.io Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

July 1, 2026Episode 1326 min

What If The Life You Want Actually Requires Less

Send us Fan Mail Your life can be full of good things and still feel frantic, thin, and strangely fruitless. Today, we're looking at John 15, where Jesus talks about the vine, the branches, and a Father who prunes, and we get honest about what that looks like outside of church language, right on your calendar, in your home, and in your body. We walk through why pruning feels painful, why it’s still loving, and how nature makes the point crystal clear. Think tomato plants, grapevines, and the simple truth of limited resources: when everything gets fed a little, nothing gets nourished well. We share stories of cutting back, removing dead wood, and learning that “white space” is not a luxury. It’s how sunlight reaches the inner leaves, how the nervous system calms down, and how you actually have room for the community and connection you’ve been praying for. Together, we explore how obedience, boundaries, and spiritual discernment can reshape your schedule so you can recover, be present, and bear healthier fruit in spirit, mind, and body. If you feel the nudge to simplify, listen through to the end and sit with the question: what is God pruning in your life right now? Subscribe, share this with a friend who needs community, and leave a review so more women can find these faith-first conversations. We’re so glad you’re here. In this quick pause, Melissa shares why Heart & Soul Elevation exists, how Stephanie's and Melissa's coaching work together beautifully, and what you can expect along the way. From time to time, we’ll pop in to invite you into things we’re creating - always as an invitation, never a sales pitch. Thanks for listening. You belong here. Support the show Connect with Melissa: Lemon Balm Coaching and Subscribe to the Lemon Balm Coaching Newsletter: lbcnewsletter.subscribepage.io Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

June 17, 2026Episode 1221 min

What If Community Is God’s Medicine

Send us Fan Mail Pressure has a way of telling the truth. When life presses in from all sides, it reveals what we actually believe, what we’re afraid of, and where we’re still trying to control the outcome. We lean into James 1:2–4 and unpack why Scripture calls trials a “sheer gift” not because pain is fun, but because God uses pressure to build maturity, endurance, and real spiritual strength. We also share a practical, faith-based wellness habit that changed the way this verse landed for us: writing it out by hand, keeping it visible, and reading it in first person. That small shift turns Bible reading from something we consume into something that shapes our nervous system, our choices, and the way we show up for our people. If you’ve ever read a passage, thought “wow,” and then immediately moved on with your day, this will help you build a steadier rhythm. From there, the conversation widens into Christian community, vulnerability, and the fear of rejection. We talk about how easy it is to treat relationships as transactional, how assumptions become “rocks in the backpack,” and why honest communication is the path back to trust. We wrap with a powerful reminder: the armor of God is not performative toughness. It’s protection that lets us stay soft, loving, and real while God finishes his work in us. If you felt encouraged, share this with a friend who needs steady faith under pressure, subscribe for more faith-first conversations, and leave a review so more women can find this community. Support the show Connect with Melissa: Lemon Balm Coaching and Subscribe to the Lemon Balm Coaching Newsletter: lbcnewsletter.subscribepage.io Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

May 27, 2026Episode 1120 min

Friday Night Smackdown For Your Brain

Send us Fan Mail Your thoughts can sound confident, spiritual, and logical while quietly steering you into anxiety, self-doubt, and distraction. We sit down as friends and talk through a different picture of “take every thought captive” one that feels less like a pretty quote and more like a real fight. For us, it looks like wrestling a thought to the ground, naming it, and refusing to let it drive the next decision. We get practical about discernment: asking where a thought comes from, whether it is true, and whether it holds up next to the Word of God. Melissa shares a military analogy for spotting the enemy when everything looks the same at first, and we tie that to why community matters so much in Christian mental health. When you are new to faith or simply new to managing intrusive thoughts and negative self-talk, you learn faster by walking alongside people who are yoked to Jesus and know what to look for. We also explore a nuanced twist: sometimes the thought or desire is not evil, it just does not serve you well today. That is where taking thoughts captive becomes wisdom instead of shame. We connect this to faith and wellness habits like Oura Ring and smartwatch tracking, continuous glucose monitors, biofeedback, and sensory gating. Even good data can become noisy, and sometimes the healthiest move is stepping away so you can feel what is happening in your body again. We close with a relatable story about sugar cravings and how “captivity” can lead to real freedom, where you guide the habit instead of being ruled by it. If you have ever felt pulled around by your mind, hit play, then share this with a friend, subscribe, and leave a review so more women can find faith-first conversations that help their hearts and health. Support the show Connect with Melissa: Lemon Balm Coaching and Subscribe to the Lemon Balm Coaching Newsletter: lbcnewsletter.subscribepage.io Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

May 13, 2026Episode 1032 min

Busy for God Is Still Burnout: The Tension of Martha and Mary

Send us Fan Mail Stephanie takes the lead on this week's conversation as we discuss the fastest way to burnout: a life full of “good” yeses. We sit down with a question many Christian women quietly carry: how do I know whether I’m serving in God’s will, or saying yes out of pressure, people pleasing, or a worn-out identity that can’t stop producing? Using the Martha and Mary tension as a mirror, we talk about why it feels safer to pick a single label for ourselves, and why real maturity looks like letting God lead us into both action and stillness. We walk through a faith-based litmus test for discernment that is simpler than we'd like: the Word of God. From Genesis to the Gospels, God models work followed by rest and reflection, and Jesus repeatedly steps away from crowds to be with the Father, even when the need is endless. We also bring nervous system regulation down to earth with practical Christian wellness habits that matter: sleep, food, mindful eating, quiet time in creation, and leaving real white space in a schedule instead of stuffing it with one more task. Midlife gets a spotlight, too. Perimenopause and menopause can change stress resilience, exposing patterns that estrogen once helped us power through. We talk body signals, stewardship of the “temple,” and how tools like an Oura Ring or other health trackers can help you reconnect to cues you’ve been trained to ignore. If you’re serving with a sincere heart but feel chronically depleted, we offer questions to guide you back to peace, boundaries, and communion with God. Listen, share this with a friend who needs permission to rest, and then subscribe, leave a review, and join the conversation with your biggest takeaway. We’re so glad you’re here. In this quick pause, Melissa shares why Heart & Soul Elevation exists, how Stephanie's and Melissa's coaching work together beautifully, and what you can expect along the way. From time to time, we’ll pop in to invite you into things we’re creating - always as an invitation, never a sales pitch. Thanks for listening. You belong here. Support the show Connect with Melissa: Lemon Balm Coaching and Subscribe to the Lemon Balm Coaching Newsletter: lbcnewsletter.subscribepage.io Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

April 29, 2026Episode 933 min

Who Needs Cheetos When You Have Checklists

Send us Fan Mail Who needs Cheetos when you’ve got checklists? If you’ve ever felt that tiny rush from checking a box, grabbing a “comfort food,” refreshing your feed, or packing your day so full you can’t hear your own thoughts, you already understand the pull of dopamine and instant gratification. We’re talking about the sneaky ways stimulation becomes our default and why that doesn’t always lead to joy, even when the habit looks “productive.” We explore what’s happening in the nervous system when rest feels unsafe, including how hypervigilance can form through real life experiences like motherhood, caregiving, stress, and trauma. We also unpack dopamine desensitization, why you need more and more to feel the same relief, and how modern life amplifies it with 24/7 access to everything. On the wellness side, we connect the dots to sleep, blue light, circadian rhythm, and the very real downstream impact on stress, burnout, inflammation, cravings, and perimenopause and menopause symptoms. We talk about building a more cyclical life again through seasons, rhythms, and simple boundaries like a checklist-free day, plus how to “wean off” the thing you’re using as your fastest hit. Most of all, we keep it faith-first: learning to sit at the feet of Jesus, letting Scripture shape your blueprint, and trusting that peace is possible without chasing it. If this encouraged you, subscribe, share it with a friend, and leave a review so more women can find faith-based wellness support. What’s one small thing you’ll do differently after listening? We’re so glad you’re here. In this quick pause, Melissa shares why Heart & Soul Elevation exists, how Stephanie's and Melissa's coaching work together beautifully, and what you can expect along the way. From time to time, we’ll pop in to invite you into things we’re creating - always as an invitation, never a sales pitch. Thanks for listening. You belong here. Support the show Connect with Melissa: Lemon Balm Coaching and Subscribe to the Lemon Balm Coaching Newsletter: lbcnewsletter.subscribepage.io Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

April 15, 2026Episode 819 min

God Calls Every Personality Type To Show Up

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 intimate gatherings that create real friendship, we explore why “being around people” is not the same as being known. Melissa shares how isolation impacted her mental health and why ride sharing became a surprising way to connect, while Stephanie explains how an introvert can genuinely enjoy people yet still need quiet recovery time. If you have ever wondered why you feel lonely in a crowd or guilty for needing space, this conversation gives you language and a healthier framework. Then we root it in scripture and Christian community. We reflect on Hebrews 10:24-25 and the call to meet together, Philippians 2:4 and looking to the interests of others, and 1 Corinthians 12 and the church as one body with many parts. The challenge is simple: wherever you fall on the personality spectrum, you still get to choose whether you show up as a drain or a radiator, and you still have a place in the body of Christ. If this encouraged you, subscribe, share it with a friend who needs community, and leave a review so more women can find these faith and wellness conversations. Support the show Connect with Melissa: Lemon Balm Coaching and Subscribe to the Lemon Balm Coaching Newsletter: lbcnewsletter.subscribepage.io Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

April 1, 2026Episode 724 min

Consecration In A Processed World: Choosing What Truly Nourishes

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 why Leviticus is so detailed about materials, cleaning, and maintenance. It’s not about nitpicking; it’s about protecting life and making presence sustainable in a messy world. Paul echoes that vision when he calls both the church and our individual bodies the temple of the Holy Spirit. From there, we ask a simple question: if the Levites stewarded the temple with intention, how do we steward ours? The conversation moves into food design, satiety, and the rise of ultra-processed products engineered to bypass our fullness signals. No shame here - just perspective and small shifts that compound. Beyond food, we make room for movement as care rather than punishment, and for environmental choices within our control: cleaner air at home, fewer synthetic fragrances, and thoughtful contact with plastics. Throughout, we come back to community. The temple is personal and collective, so we lean on each other to build habits that last. We share stories of setbacks and slow wins, and we keep the focus on health, not just weight. If you’re ready to treat your body as a place of sanctity and refuge - peaceful, resilient, and useful - this conversation offers a clear path and a gentle push. Subscribe, share with a friend who needs encouragement, and tell us: what’s one intentional shift you’ll make to care for your temple this week? We’re so glad you’re here. In this quick pause, Melissa shares why Heart & Soul Elevation exists, how Stephanie's and Melissa's coaching work together beautifully, and what you can expect along the way. From time to time, we’ll pop in to invite you into things we’re creating - always as an invitation, never a sales pitch. Thanks for listening. You belong here. Support the show Connect with Melissa: Lemon Balm Coaching and Subscribe to the Lemon Balm Coaching Newsletter: lbcnewsletter.subscribepage.io Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

March 4, 2026Episode 522 min

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

Send us Fan Mail 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 safety that can quiet cortisol. It’s a whole-body reset hiding in plain sight. We get candid about overload, from year-end hustle to the invisible weight of always saying yes. One five-minute moment of guided breathing dropped blood pressure from 133/101 to 115/83—proof that physiology responds when given space. We also name the hard truth most helpers avoid: every yes comes at a cost. Boundaries are not cold; they’re caring. The sacred no is usually just “not today,” and it protects the joy of serving, so it stays a gift rather than a grind. Sabbath is a design pattern for modern nervous systems. You’ll leave with simple, actionable tools: deep nasal breathing with longer exhales, worship as a nervous system practice, asking a friend to co-regulate through prayer and breath, and a small menu of quiet resets - tea, a psalm, a walk, a moment of beauty. We talk about honoring limits in small communities, inviting help, and listening to your body's cues before burnout steals your clarity. Peace is not the absence of chaos; it’s the Presence that steadies you right in the middle of it. If this resonated, follow the show, share it with someone who needs a reset, and leave a review so more women can find soul-deep calm and spirit-led strength. Support the show Connect with Melissa: Lemon Balm Coaching and Subscribe to the Lemon Balm Coaching Newsletter: lbcnewsletter.subscribepage.io Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

February 18, 2026Episode 621 min

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

Send us Fan Mail 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 to real-world moments when providential timing solved impossible scheduling problems. You’ll hear how flexible planning - holding a clear vision while writing plans in erasable ink - invites God to order our steps. Along the way, we explore the sphere of control to quiet spiraling thoughts, showing why directing energy toward thoughts, choices, and attitude restores agency while easing physiological stress. When crises hit, we do what we can, then hand over the rest, trusting that God works all things toward good; even when we can’t see the full picture. The result? Calmer minds, wiser decisions, and work that moves forward without grinding our souls. If you’re craving peace without losing progress, this conversation offers a grounded, faith-first framework for your calendar, your body, and your calling. Subscribe, share with a friend who needs a lighter load, and leave a review. Support the show Connect with Melissa: Lemon Balm Coaching and Subscribe to the Lemon Balm Coaching Newsletter: lbcnewsletter.subscribepage.io Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia