Grace & Grit Podcast
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.
Episodes
In this episode, I'm announcing an exciting transformation that's been on my heart for years. Starting January 1, 2026, the podcast is evolving into A Daily Hit of Grace & Grit – short, powerful 5-10 minute episodes designed to inspire, educate, and motivate your day, with occasional long-form interviews. This episode marks the final show of 2025, and now that we've crossed the 400-episode mark, it feels like the perfect time to ma...
Welcome to a special launch day episode! Today, I'm reading the introduction to my new book—a piece I wrote specifically for you, the reader. But before the book reaches your hands, I wanted to share these opening words here, with my podcast community.
This introduction sets the stage for everything the book explores. It's an invitation into the ideas, stories, and insights that fill its pages. Whether you've already ordered your c...
In this milestone 400th episode and series finale, Courtney reflects on what 400 episodes of consistent, imperfect action have taught her—and how those same principles can transform your health and happiness in midlife. She shares the bigger vision for The Consistency Code community, reveals launch week and launch team opportunities, and extends a powerful personal invitation to join this movement of midlife women who are done with...
This episode reveals the counterintuitive truth that perfectionism—not lack of discipline—is what's preventing midlife women from building sustainable self-care habits. You'll gain insight into how the pursuit of "perfect" consistency actually undermines your efforts, plus walk away with practical tools to embrace imperfect action and finally break the exhausting cycle of starting over every Monday.
What You'll Learn:
In this fourth installment of The Consistency Code Diaries, we explore the seemingly contradictory principles that make The Consistency Code uniquely effective for midlife women – and why embracing these paradoxes is the key to breakthrough transformation.
In this episode, you'll discover:
- How structure creates freedom: Why having a clear framework actually gives you more flexibility and choice, not less
- ...
In this third installment of The Consistency Code Diaries, we dive into a powerful client transformation story featuring Stephanie Lord Johnson, who went from struggling with consistency to creating sustainable change in her life.
Key highlights from this episode:
- Steph's journey through The Consistency Code
- The pivotal moment that helped her break the cycle of starting over
- How her definition of consiste...
In this second installment of The Consistency Code Diaries: The Stories, Science and Strategies Behind the Book, I dive into the fascinating science behind why midlife women specifically struggle with consistency, and how my upcoming book addresses these unique challenges.
Join me as I explore:
- The hormonal shifts that affect your energy, mood, and motivation during perimenopause and beyond
- How your nervo...
I have a book launching into the world in just 6 weeks! And in dedication to this, I decided to create a 6-part podcast series called The Consistency Code Diaries: The Stories, Science and Strategies Behind the Book. In this series, I will be sharing behind-the-scenes content about how this book came into the world and what you can expect from it.
In this kickoff episode, I'll pull back the curtain on my five-year journey to create...
In this episode, I sit down with Master Coach Mentor Molly Claire to discuss the process of creating lasting change in midlife. Molly shares her journey as a coach who has built both 6 and 7-figure businesses while raising three children. We explore her framework of the 4 Fundamentals of Lasting Change and discuss specific strategies for high-responsibility women facing unique midlife challenges.
We discuss:
In this episode, I break down the unique nutritional challenges we face as women in midlife and how to navigate them without losing your mind (or appetite). Let's face it – the eating strategies that worked in your 30s might be falling flat now as your hormones and metabolism shift. I'll walk you through the four most common nutrition traps that catch us in midlife and share practical, doable alternatives that actually work with yo...
In this heartfelt episode, I sit down with Laini to reflect on our recent retreat in the Azores. I share my experiences leading 16 incredible midlife women through a transformative journey on this breathtaking island. We discuss how this unique gathering created space for authentic connection, vulnerability, and personal growth as we collectively redefined what health and vitality mean in this season of our lives.
Just a few things...
In this episode, we explore the five essential pillars that empower women to navigate midlife with renewed purpose and energy. Rather than fighting against natural transitions (hello, menopause!), we discuss how to harness your accumulated wisdom to create sustainable vitality during this transformative phase. The episode highlights why the strategies that served you in your 30s often fail to support you now, and introduces a frame...
In this enlightening chat with strength coach extraordinaire Steph Gaudreau, we dive headfirst into the adventure of building strength, making bold life leaps, and embracing growth in midlife with open arms (and maybe some dumbbells). Steph drops truth bombs about strength training for women over 40 and reveals how picking up new skills can be the ultimate form of self-care.
We also explore…
- Why giving yo...
In this episode, we explore the journey from living on autopilot to becoming the conscious author of your life, especially for women in midlife. We discuss how years of prioritizing others, societal conditioning, and overwhelming responsibilities can lead to disconnection from our authentic desires and purpose.
Key points covered:
- The signs you're living on autopilot: feeling like you're just checking box...
In this conversation with Val Thompson, a woman of Grace & Grit, we dive deep into the reality of midlife for women today. If you're navigating the fog of hormonal shifts, processing major life transitions, or simply wondering "what's next?" as you create your second-half-of-life blueprint, this discussion offers both validation and direction.
Here's what you'll discover in this episode:
- Practical approac...
While the world steals your attention in a thousand different ways, your one wild and precious life is happening right now. In this episode of Grace & Grit, I explore the revolutionary power of presence for midlife women and why it's the missing ingredient in truly experiencing this rich stage of life.
I share my personal journey with presence (including how I learned this lesson the hard way!) and guide you through understanding w...
In this episode, I dive deep into a topic that's rarely discussed but incredibly important: the art of pleasure at midlife. I'm joined by Laini Gray as we explore why many women have either disconnected from intentional pleasure or are caught in cycles of false pleasures that don't truly satisfy.
We cover:
- The science behind pleasure – How our brain chemistry works and why pleasure matters for our health ...
In this episode of the Grace & Grit podcast, I help listeners explore the concept of unnecessary labor and how releasing these burdens can transform your midlife health and vitality:
- Discover what "unnecessary labor" is and why it's particularly harmful during the midlife transition
- Understand the direct connection between unnecessary labor and hormonal imbalance, chronic stress, and inflammation
- Identify...
In this episode, we dive deep into what might be the most overlooked aspect of wellness in midlife: our relationships. While we're busy chasing the perfect diet, exercise routine, or supplement regimen, the true foundation of our health may actually be the quality of our connections—with others, with food, with movement, and most importantly, with ourselves.
Joined by the insightful Laini Gray, we explore how to conduct a thorough ...
Are sleepless nights and anxiety about sleep stealing the vitality from you at midlife? In this episode, we dive deep into the science of sleep, exploring evidence-based strategies that go beyond conventional wisdom.
Key Points:
- The surprising truth about sleep trackers and who should (or shouldn't) use them
- Understanding CBTI: The gold standard treatment for insomnia
- Practical tips for using natural ligh...
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