Renewed & Radiant

Choosing Healthy Relational Spaces with Rachel Powell

If you or someone you know has difficulty connecting with others and/or God, this is a must listen! In today’s powerful conversation, Rachel Powell shares profound wisdom on how to build healthier relationships by becoming intentional about the spaces we enter, create, and sustain. She reminds us that connection isn’t something that “just happens”—it’s cultivated. And it begins with choice.
Rachel unpacks the impact of empathy, mutual care, and emotional awareness, explaining how these practices shape the quality and depth of our relationships. Whether you're healing from past relational wounds or seeking stronger community, this episode will give you the language and tools to create environments where connection can thrive.
✨ What You’ll Learn in This Episode
You have the power to choose and invite healthy relational spaces—and say no to the ones that drain you.
Connection depends on how others choose to show up, not just your own effort.
Simple, intentional practices can deepen your relationships and build trust.
Understanding someone’s wounds helps you respond with compassion, not defensiveness..
Seeing another person’s heart—not just their behavior—is transformative.
Choosing the right environments and people empowers you to grow and flourish.
For more content from Rachel, follow her on Instagram @hopespeaker. 
Host: Elsa Martin IG: @wholebynutrition and @theelsamartin

How to Protect Your Physical Health Through the Holidays (Women 40+)

The holidays are beautiful… but let’s be honest — they’re also a perfect storm of sugar, stress, late nights, skipped workouts, travel, emotional eating, disrupted routines, and pressure to “do it all.”
For women over 40, this season can take an even bigger toll on physical health because of the way hormones impact metabolism, sleep, mood, cravings, inflammation, and energy.
In this episode of Renewed & Radiant, we’re diving into 4 powerful, practical, hormone-smart steps to help you protect your physical health all season long — without restriction, guilt, or pressure.
You’ll learn:
✨ Why holiday stress and hormone changes make physical health harder in your 40s+ ✨ How blood sugar impacts cravings, mood, metabolism, and energy (and how to stabilize it quickly) ✨ The 10-minute movement standard that keeps your body strong during busy seasons ✨ Why sleep is your secret weapon for weight, hormones, mood, and cravings ✨ How to hydrate + support your detox pathways to reduce bloating, inflammation, and fatigue ✨ Practical strategies you can use TODAY — even in chaos, even while traveling, even with holiday schedules
This episode will help you step into the holidays feeling grounded, strong, energized, and confident — not depleted.
🙌 If this episode encouraged you…
Be sure to subscribe, like, and share this episode with a friend who wants to stay healthy and strong through the holidays!
Your support helps more women renew their bodies, strengthen their health, and step into the radiant life God designed for them. 💛

Your Story Isn’t Over Yet: Finding Hope in Despair with Rachel Powell

In this deeply moving conversation, Rachel Powell shares a message every woman needs to hear—especially the woman who feels lost, discouraged, or worn down by life’s unmet expectations. Rachel speaks directly to the heart, reminding us that even in seasons of despair, hope is not lost.
With faith, honesty, and hard-won wisdom, she encourages listeners to believe that their story is still unfolding… and that God is already writing the next chapter. Whether you’re navigating grief, fighting invisible battles, or questioning if things will ever get better, Rachel’s message will lift your spirit and strengthen your resilience.
This episode is a reminder that healing is possible, growth is available, and your future holds more goodness than you can see right now.
Key Takeaways
There is hope, even if everything you’ve tried has failed.
Your story is still being written.
Healing can reach the places you’ve hidden or forgotten.
Don’t give up—your breakthrough may be closer than you think.
Support, community, and guidance are available.
Personal growth is part of your divine journey.
For more content from Rachel, follow her on Instagram @hopespeaker. 
Host: Elsa Martin IG: @wholebynutrition and @theelsamartin.

Protecting Your Mental Health Through the Holiday Season (4 Practical Steps for Women Over 40)

The holiday season can be equal parts magical and overwhelming — especially for high-achieving, faith-led women over 40 who are juggling emotional labor, family expectations, hormonal shifts, and the invisible pressure to create “the perfect holiday.”
In today’s episode of Renewed & Radiant, we’re breaking the cycle of holiday burnout and giving you 4 powerful, science-backed, faith-rooted steps to protect your mental health so you can move through this season with intention, peace, and emotional strength.
You’ll discover:
✨ Why your brain works harder during the holidays — and how to support it ✨ How hormone changes in your 40s+ impact stress, mood, and emotional overload ✨ A simple Morning Mental Margin ritual that rewires your day before the chaos starts ✨ The “Two Yeses, One No” standard that stops overwhelm before it starts ✨ Why lowering the bar on purpose may be the most mentally freeing thing you ever do ✨ How to shift from performance to purpose so you can actually enjoy this season
This episode is your permission slip to choose peace, clarity, and presence — instead of pressure, perfection, and exhaustion.
⭐️ Episode Highlights
✔️ The science behind holiday stress ✔️ Hormones + emotional bandwidth ✔️ 4 practical steps for immediate mental relief ✔️ Simple rituals you can start today ✔️ Faith-grounded truth to help you stay anchored ✔️ Edgy, honest encouragement every woman over 40 needs to hear
🙌 If this episode helped you…
Don’t forget to subscribe, like, and share this podcast with a friend who needs encouragement this season.
Your support helps more women renew their minds, restore their bodies, and step into the radiant life God designed for them. 💛

From Struggles to Sanctuary: The Story of Brittany Brownlee

In this powerful episode of Renewed & Radiant, host Elsa Martin sits down with the incredibly inspiring Whole by Nutrition Alumni Brittany Brownlee, furniture restorer, home designer, mother, wife, and social worker. Brittany opens up about her journey through unexpected motherhood, adversity, and healing, and how those challenges led her to discover her passion for creating beautiful, nurturing spaces.
Together, Elsa and Brittany explore how our surroundings affect our mental and emotional well-being, why home design is a slow and intentional process, and the importance of avoiding trends that disconnect us from our true selves. Brittany shares practical design tips, her love for furniture restoration, and how she transformed limited resources into spaces overflowing with warmth, nostalgia, and purpose.
This conversation is a reminder that struggle is not forever — and that the process of creating your sanctuary often mirrors the process of becoming who you’re meant to be.
✨ What You’ll Learn:
How Brittany turned unexpected motherhood into a journey of purpose
The role of personal struggles in shaping growth and identity
Why your home environment impacts mental health
How to design intentionally on a budget
Why it’s okay to lean on others and embrace your unique journey
🌱 Follow & Connect:For more inspiration, behind-the-scenes content, and updates from today’s guests:✨ Follow Elsa on Instagram @wholebynutrition and @theelsamartin✨ Follow Brittany Brownlee on Instagram @crafted_arts_co

How to Get Your Focus Back

In this heartfelt holiday episode, Elsa reminds us that no matter how full life feels, it’s never too late to refocus and realign with your health and wellness goals. Whether you’ve slipped off track or are simply feeling distracted by the celebrations, this conversation will reignite your motivation and help you finish the season with strength, grace, and purpose.
You’ll learn how to: ✨ Revisit your goals with fresh motivation and reconnect with your why. ✨ Simplify your plan so healthy choices feel effortless, not overwhelming. ✨ Rebuild your momentum through proven habits that keep you grounded. ✨ Plan mindful treats to stay in control (without guilt or restriction). ✨ Reward yourself for discipline and consistency—because you deserve it. ✨ Commit to one small action daily—simple, powerful, life-changing.
 
Reflective Question: 💫 What’s one commitment you can renew today to bring your mind, body, and spirit back into focus?
 
Interested in joining the WBN community? Visit Elsa's social media pages @theelsamartin & @wholebynutrition and send me a message for more info.

Faith and the Mind-Body Connection: Overcoming Challenges with Purpose - Cory’s Journey

In this episode of Renewed and Radiant, host Elsa Martin sits down with Cory Potter for a powerful and vulnerable conversation about faith, wellness, and personal growth. Cory opens up about his journey through health challenges and disability, sharing how faith and community support helped him find balance, purpose, and transformation.
Together, they explore the deep connection between mental health and spiritual wellness, the importance of listening to your body, and the small, intentional steps that lead to lasting change. This episode is full of wisdom on overcoming challenges, goal setting, and living with renewed purpose.
✨ Key Takeaways:
Faith and resilience go hand in hand.
Wellness starts with listening to your body and mind.
A supportive community makes transformation possible.
Mental and spiritual health are deeply connected.
Small goals and knowing your “why” create lasting growth.
🌿 Connect & Learn More: Follow Elsa for more faith-based wellness and personal growth inspiration — 👉 @wholebynutrition & @theelsamartin

Sacred Rest: How Sleep Restores Your Hormones, Heals Your Body, and Renews Your Energy

In this episode, we’re exploring one of the most powerful yet overlooked tools for hormone balance and healing — sleep.
For women over 40, deep rest isn’t optional. It’s the foundation for clear thinking, steady energy, balanced hormones, and emotional calm. Elsa shares how sleep affects everything from your metabolism and mood to your body’s ability to recover and thrive.
✨ What You’ll Learn:
Why sleep is the single most important regulator of your hormones.
How lack of rest impacts cortisol, estrogen, progesterone, and thyroid health.
Why hormonal changes often cause 2 a.m. wake-ups.
How your body uses sleep to repair tissue, balance blood sugar, and reduce inflammation.
Seven simple, evidence-based ways to improve your sleep quality starting tonight.
You’ll finish this episode with a new appreciation for sleep as a daily reset — a chance to calm your nervous system, restore balance, and wake up feeling genuinely renewed.
💫 3 Actionable Takeaways:
Create a consistent bedtime routine that signals your body to wind down.
Keep blood sugar steady with balanced evening meals and calming nighttime rituals.
Protect your peace by making rest a non-negotiable part of your self-care.
🌿 Reflective Question: What would change in your health, mood, or energy if you started treating sleep as your most valuable wellness habit?
For more content like this, follow Elsa Martin @wholebynutrition and @theelsamartin

Breaking the Silence on Christian Sexuality with Angela Griffith

What happens when faith, desire, and intimacy collide?In this episode, Angela Griffith—widely known as The Christian Sexpert—shatters taboos and brings raw honesty to the conversation around sex, intimacy, and marriage. From her small-town roots to becoming a leading voice in Christian sexual health, Angela shares her journey and why it’s time for women to reclaim what purity culture tried to take away.
She dives into the deep impact that silence and shame have left on women’s bodies, marriages, and self-worth—and gives us a refreshing, unapologetic perspective: healthy women in healthy marriages don’t turn down good sex without a reason.
This isn’t about theory. It’s about real tools, real conversations, and real breakthroughs.
🔥 What You’ll Learn in This Episode
Why purity culture still haunts women decades later—and how to heal from it.
The truth about sexual dysfunction: it’s never “just in your head.”
Why communication is the #1 bedroom superpower (and how to start it).
How a simple sex journal can completely transform intimacy in your marriage.
The empowering vocabulary every woman needs to express her desires without shame.
Why education around sex is not “dirty,” but divine—and the first step to lasting fulfillment.
💎 Why You Can’t Miss This Episode
If you’ve ever wondered why sex feels like a struggle instead of a gift, or if you’ve felt silenced by shame and fear, this conversation will open your eyes. Angela doesn’t just challenge the status quo—she gives women permission to desire, to express, and to thrive in their sexuality.
This is the episode that will have you rethinking everything you’ve been taught about intimacy, faith, and pleasure.
 
👉 Listen now. Share it with a friend. Start the conversation. Your marriage, your body, and your faith will thank you.

Balancing Fitness, Hormones & Rest: What Your Body’s Telling You

In this episode, Elsa dives into the art of balance in fitness—knowing when to push and when to rest. She explores how stress and the hormone cortisol impact both physical and mental well-being, and why overtraining can do more harm than good. You’ll learn how to tune into your body’s signals, align your workouts with your hormonal cycle, and build a routine that supports long-term strength and vitality.
✨ Top Takeaways:
Overtraining can lead to hormone imbalances that affect your energy, mood, and progress.
Listening to your body strengthens the trust between your mind and body.
Strategic rest builds better strength and supports balanced hormones.
🎧 Tune in for practical, empowering insights to help you move with intention—not exhaustion.
👉 Follow @wholebynutrition for more tips on creating a balanced, renewed, and radiant life.