Heart and Soul Elevation

Melissa Holman
  • 5.0 (20)
  • HEALTH & FITNESS
  • UPDATED BIWEEKLY

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.

  1. Who Needs Cheetos When You Have Checklists

    APR 29

    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 or Women Connected FB Community Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

    33 min
  2. God Calls Every Personality Type To Show Up

    APR 15

    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 or Women Connected FB Community Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

    20 min
  3. Consecration In A Processed World: Choosing What Truly Nourishes

    APR 1

    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 or Women Connected FB Community Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

    25 min
  4. When Your Body Says “Stop,” But Your Calendar Says “Go”

    MAR 4

    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 or Women Connected FB Community Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

    23 min
  5. Erasable Pens, Empty Nets, and Why Hustle Is Lying to You

    FEB 18

    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 or Women Connected FB Community Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

    21 min
  6. Choosing Community Over Constant Crisis

    FEB 18

    Choosing Community Over Constant Crisis

    Send us Fan Mail 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. From Sabbath to heart rate variability, from prayer to the ventral vagal system, we trace how spiritual practices move the body from threat to safety. Crisis response offers powerful proof: communities recover faster when people are kept near familiar faces and places. Rebuilding homes matters, but rebuilding belonging changes outcomes. We share insights from field work and family life, including monthly dinners that become “church” at a small table, and how trimming inputs - fewer doom-scrolls, more books, jazz, and baking - creates the margin needed for joy. Expect practical takeaways you can use today: prune one anxiety-spiking input, add one ritual that grounds you, and make one neighborly move that invites connection. Along the way, we touch on thoughtful examples of God’s design - like the timing of vitamin K in newborns - to remind us that rest and community aren’t trends; they’re woven into our biology. If you’re longing to feel calm, connected, and clear again, this conversation offers next steps that are simple, humane, and faithful. If this resonated, follow the show, share it with a friend who needs a gentle reset, and leave a review so more women can find a community that lifts from the inside out. Support the show Connect with Melissa: Lemon Balm Coaching or Women Connected FB Community Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

    10 min
  7. Prayer, Peace, And The Brain

    FEB 4

    Prayer, Peace, And The Brain

    Send us Fan Mail 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 state, calms your nervous system, and opens room for wisdom and creative problem-solving. We unpack anxiety as an indicator light rather than a verdict, then walk through a simple framework: pray with thanks, ask specifically, and translate emotion into motion. Along the way, we explore the survival brain’s negativity bias, how new neural pathways form through small choices, and why you don’t have to do it alone. Two are better than one, and a cord of three strands -us plus God - won’t break. When you can’t see solutions, community widens your view. We also trade the myth of balance for the music of harmony, embracing mountaintops, valleys, and quiet stretches as part of a faithful, resilient life. Expect a grounded blend of Scripture and science: prayer often quiets brain activity, nudging you into parasympathetic calm where healing and creativity thrive. Healing isn’t linear, but every cycle builds your “casting anxiety” muscles. We close with a call to remember and celebrate progress; because looking back helps you see how far God has brought you, and celebration fuels hope.  Subscribe, share with a friend who needs peace today, and tell us: What are you thankful for, and what’s your next step of faith?  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 or Women Connected FB Community Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

    26 min
  8. Saber-Toothed Tigers, Sludgy Oil, And Why You Need A Nap

    JAN 21

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

    Send us Fan Mail 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 culture and even marketing, then pivot to a hope-centered framework grounded in the Gospel’s redemption arc. You’ll hear a vivid cave metaphor that brings sympathetic and parasympathetic states to life: outside the cave, you scan for threats, inside the cave, you rest, digest, and reconnect. That ebb and flow is built into circadian biology, yet modern life traps many of us at the top of the stress curve. We challenge the myth that anxiety fuels performance and share how calm focus actually improves memory, creativity, and results. From there, we get practical. Learn how to spot when your body is stuck in emergency mode, why fertility and digestion stall under constant alarm, and which simple signals, lengthened exhales, consistent sleep, nourishing meals, gentle movement, prayer, and journaling, teach your system it is safe to downshift. We map your sphere of control, highlight what to release, and show how community brings fear into the light where it loses its power. Expect a blend of neuroscience, spiritual grounding, and everyday tools designed to move you from survival to steady, sustainable peace. If this conversation lifted you, share it with another woman who needs community, then subscribe for more Faith First episodes and join us on YouTube where we grow together in real time. Leave a review to tell us where fear is ruling your week and which practice you’re using to reclaim your rhythm.  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 or Women Connected FB Community Connect with Stephanie: SJP Health and Wellness or Be the BOSS, Be Well FB Community Music by Adipsia

    23 min
See All (165)

Trailers

5
out of 5
20 Ratings

About

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.

Information

  • Creator
    Melissa Holman
  • Years Active
    2021 - 2026
  • Episodes
    165
  • Rating
    Clean
  • Copyright
    © 2026 Heart and Soul Elevation
  • Show Website
    Heart and Soul Elevation

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