Heart and Soul Elevation

Hosted by Melissa Holman

Business Entrepreneurship Health Fitness Education

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Episodes

175

Latest episode

Oct 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.

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60 recent

October 14, 2026Episode 1932 min

What Changes If You Err On The Side of Grace

Send us Fan Mail Judgment is easy to spot in the world right now, but it is even more sobering when it shows up in church life, friendships, and the way we talk about other believers. We get honest about what happens when churches are doing meaningful community work and still get criticized, misunderstood, or tested from the inside. People are imperfect, pain is real, and yet we are still called to live differently, with grace that looks like Jesus. We dig into what grace actually means beyond a “churchy answer.” Yes, mercy and grace matter theologically, but we translate them into daily practice: a softened heart toward someone else’s context, a willingness to see through God’s lens, and the humility to admit our own blind spots. Using 1 Corinthians, we talk about why “knowledge puffs up, but love builds up,” how Christian freedom is meant to be shaped by love, and why forgiveness can coexist with healing, time, and healthy boundaries. Then we get practical. We share a simple gut-check we call “the gate” before you speak or hit send: Is it true? Is it necessary? Is it kind and done in love? We also unpack empathy versus compassion, the power of a pause, and the red flags that might mean grace is running low, like annoyance, offense, or the urge to correct. If you are craving stronger relationships, healthier communication, and a more Christlike presence online and in church community, this one is for you. Subscribe, share with a friend, and leave a review so more women can find the show and grow with us. Have you been putting in real effort and still dealing with low energy, stubborn weight, poor sleep, or cravings that won't quit? Visit SJPHealthwell to get instant access to the workshop TODAY! DISCLAIMER - This discussion is NOT diagnostic nor intended to replace therapy or professional help. Please if you are in crisis, seek professional help. 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

September 30, 2026Episode 1839 min

What If Convenience Is Shortening Our Lives

Send us Fan Mail Methuselah lived for centuries, and that one thought opens a bigger question we can’t ignore: are our bodies still built for long life, even though our environment keeps getting louder, brighter, and more processed? We start with biblical longevity and the idea that early humans may have lived under different conditions, then bring it straight into today’s reality of artificial light, EMFs, chemicals, and constant convenience. We’re not here to panic, but we are here to get honest about what our bodies and brains are trying to handle every day. We talk through the modern health trade-offs that show up in real life: endocrine disruptors in fragrance and candles, the hidden cost of ultra processed foods, and why “if it’s in the store, it must be fine” is a belief many of us inherited. Stephanie shares a personal wake-up call from years of fast food habits and how dramatically the body can change when you shift to whole foods. Melissa brings it home with a powerful reframe on treats, convenience, and why making things intentional again can change your habits without white-knuckling willpower. Then we widen the lens to the pieces most wellness culture misses: purpose, community, and movement. We unpack how relational health and connection support longevity, why our bodies are designed to move, and what research suggests about movement, mitochondria, and aging well. We also name a surprising barrier: sometimes exercise avoidance isn’t laziness, it’s your subconscious trying to protect you. We walk through “idea allergies,” curiosity over shame, and what renewing your mind with God can look like in practice. If you want faith-based wellness that’s grounded, practical, and hopeful, press play. Subscribe, share this with a friend who feels alone in her health journey, and leave a review so more women can find this community. Have you been putting in real effort and still dealing with low energy, stubborn weight, poor sleep, or cravings that won't quit? Visit SJPHealthwell to get instant access to the workshop TODAY! DISCLAIMER - This discussion is NOT diagnostic nor intended to replace therapy or professional help. Please if you are in crisis, seek professional help. 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

September 16, 2026Episode 1727 min

When Your Body is F'd Up; God is Near

Send us Fan Mail Your body is not betraying you. That wave of panic, the sudden tears that don’t match the moment, the urge to people-please, the shutdown that feels like numbness - it can all be a nervous system signal asking to be heard. Melissa and Stephanie sit down as coaches and faith-first friends to talk about the full spectrum of stress responses: fight, flight, freeze, fawn, faint and the one many people don’t realize exists, flood. If you’ve ever thought, “Why am I like this?” we offer a different question: “What is my body trying to protect, and what is God inviting me to heal?” Stephanie shares a vulnerable story from the retreat we met at where an exercise meant to unlock laughter and release revealed something deeper: a buried part of herself that felt unsafe being loud, playful, and seen. From there, we unpack how emotions get stuck in the body, how grief can surface as emotional eating or complete shutdown, and why ignoring signals can make them louder over time. Melissa brings in a powerful reminder from Scripture and the lived reality of faith: Jesus never asked us to become numb. He experienced the full human experience, and He meets us at the end of our rope, not to shame us, but to restore us. We also talk about the danger of feeling nothing at all, when numbness gets mislabeled as strength. Our hope is that you walk away with language for what’s happening, compassion for yourself, and practical next steps to reconnect with your body, your community, and the presence of God. If this conversation helps you name your pattern, share it with a friend, subscribe, and leave a review so more women can find this faith and health space. *DISCLAIMER - Mental health is serious and this is a discussion that is NOT diagnostic nor intended to replace therapy or professional help nor provide any recommendation for or against prescribed medication for the management of mental health. This episode is about a different perspective, expanding the toolbox for self-management and learning about the self. Please if you are in crisis, seek professional help. Have you been putting in real effort and still dealing with low energy, stubborn weight, poor sleep, or cravings that won't quit? Visit SJPHealthwell to get instant access to the workshop TODAY! DISCLAIMER - This discussion is NOT diagnostic nor intended to replace therapy or professional help. Please if you are in crisis, seek professional help. 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

September 2, 2026Episode 1634 min

Why Curating Your Life Can Make You Sick

Send us Fan Mail Comfort is starting to look like freedom, but it’s quietly turning into a cage. We talk about the modern habit of curating life so tightly that we avoid anything unpleasant, and how that “protected” life can drive anxiety, disconnection, and even worse physical health. When your nervous system is always braced for offense, disagreement, or inconvenience, peace gets harder to access, and relationships start to feel optional instead of essential. We get real about what that looks like on the ground: doom-scrolling in a dark room, mistaking likes and comments for community, and losing the skill of having honest conversations. We share why stepping away from social media, even temporarily, can be a powerful social media detox that makes space for deeper friendships, richer family rhythms, and faith practices that actually restore you. From there we move into healing and growth. We unpack how early attachment and connection wounds can shape our beliefs about safety and belonging, and why clarity is the first step toward change. We also talk Titus 2 style mentorship, why authenticity matters so much right now, and what it means to live with God first, marriage second, and kids third without putting impossible expectations on a spouse. We close with a grounded challenge from James 1 to be doers, not just hearers, and a memorable redwood analogy: strength comes from interconnected roots, not isolated perfection. Subscribe for more faith and health conversations, share this with a friend who needs peace today, and leave a review. What line or idea landed most for you? Have you been putting in real effort and still dealing with low energy, stubborn weight, poor sleep, or cravings that won't quit? Visit SJPHealthwell to get instant access to the workshop TODAY! DISCLAIMER - This discussion is NOT diagnostic nor intended to replace therapy or professional help. Please if you are in crisis, seek professional help. 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

August 19, 2026Episode 1536 min

Yes Jesus Pooped And We Went There

Send us Fan Mail Poop. We said it, we meant it, and we promise it leads somewhere worth going. What started as a week with teenagers and a laugh-out-loud “questions for Heaven” moment turns into a surprisingly helpful talk about gut health, digestion, and why your body’s daily signals matter for your faith-filled life. If you’ve ever wondered what’s “normal,” felt embarrassed bringing it up, or been told constipation is no big deal, we bring clarity without shame. We dig into practical wellness tools like the Bristol stool chart and transit time, plus why stress and the nervous system matter when you’re trying to “rest and digest.” We also talk about how modern processed food can confuse the body, how absorption changes when things move too slow or too fast, and why paying attention to bowel habits can support energy, mood, hormones, and metabolic health. This is the kind of health conversation we wish more people had with coaches, naturopaths, and supportive communities. Then we go deeper into the spiritual side: why suffering exists, how genetic illness raises real questions, and how God’s love can still be trustworthy in a world that isn’t perfect. We reflect on community, generosity, special needs, and the dignity of every life as God’s handiwork. We also share what surrender looks like when anxiety and control have been running the show, and how childlike curiosity can rebuild peace one day at a time. If this encouraged you, subscribe for more faith and wellness conversations, share it with a friend who needs hope, and leave a review so more women can find this faith-first space. What’s the first question you’d ask God face to face? Have you been putting in real effort and still dealing with low energy, stubborn weight, poor sleep, or cravings that won't quit? Visit SJPHealthwell to get instant access to the workshop TODAY! DISCLAIMER - This discussion is NOT diagnostic nor intended to replace therapy or professional help. Please if you are in crisis, seek professional help. 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 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. Have you been putting in real effort and still dealing with low energy, stubborn weight, poor sleep, or cravings that won't quit? Visit SJPHealthwell to get instant access to the workshop TODAY! DISCLAIMER - This discussion is NOT diagnostic nor intended to replace therapy or professional help. Please if you are in crisis, seek professional help. 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. Have you been putting in real effort and still dealing with low energy, stubborn weight, poor sleep, or cravings that won't quit? Visit SJPHealthwell to get instant access to the workshop TODAY! DISCLAIMER - This discussion is NOT diagnostic nor intended to replace therapy or professional help. Please if you are in crisis, seek professional help. 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. Have you been putting in real effort and still dealing with low energy, stubborn weight, poor sleep, or cravings that won't quit? Visit SJPHealthwell to get instant access to the workshop TODAY! DISCLAIMER - This discussion is NOT diagnostic nor intended to replace therapy or professional help. Please if you are in crisis, seek professional help. 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