Strong and Steady

Are you preparing your body for pregnancy… or just hoping everything falls into place?In this episode, Jessica and Brittany kick off a new series all about pregnancy — starting with what to focus on before you’re even expecting.They share both personal experiences and practical tips around how to support your body leading up to pregnancy, from gut health and hormones to nutrition, movement, and everyday habits.This conversation isn’t about doing everything perfectly. It’s about building a strong foundation so your body is supported going into pregnancy and beyond.We talk through:Why gut health and hormone balance matter before conceptionSimple nutrition shifts to support fertility (without overcomplicating it)The role of healthy fats, protein, and key nutrients like magnesiumHow movement and exercise fit into this seasonReducing toxin exposure in your home and daily lifeSupporting your body’s natural detox pathwaysListening to your body and adjusting as neededLetting go of a one-size-fits-all approach to pregnancy prepIf you’re thinking about getting pregnant, currently trying, or just want to support your body well for the future, this episode will help you focus on what actually matters — without the overwhelm.Share this with a friend who’s in this season or thinking about it!Enjoyed this episode? Let’s hang out more and stay connected! Share this with your friends and subscribe to us on Spotify for all our episode updates! And don't forget to follow us:- ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠- ⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠Episode Resources:- Take our free ⁠⁠⁠Strong & Steady Wellness Snapshot⁠⁠- Grab the book Fast Like a Girl by Dr. Mindy Pelz- Celtic Salt- The Lady Comp fertility tracker- Grab your first ButcherBox for just $20!*Affiliate Disclosure: Some links mentioned in this episode are Amazon or other affiliate links. This means we may earn a small commission at no extra cost to you. We only share things we genuinely use and love!

Still have questions after starting potty training… or feel like you’re missing a few pieces?In this Lock In episode, Jessica shares additional potty training tips, answers common questions, and walks through some of the real-life situations that don’t always get talked about the first time around.From daycare to travel to missed cues, this is a practical follow-up to help you feel more confident and less overwhelmed as you go.We talk through:Extra potty training tips that make the process smootherHow to approach potty training with daycare (without pressure)Why it doesn’t have to be all-or-nothingTeaching cues and recognizing your child’s signalsHandling accidents and missed cues with patienceTips for travel, outings, and real-life situationsLetting go of pressure and keeping the process simpleThis episode is a reminder that potty training isn’t about doing it perfectly — it’s about learning your child, staying consistent, and giving yourself a lot of grace along the way.Share this with a friend who’s in the potty training stage or about to be!Enjoyed this episode? Let’s hang out more and stay connected! Share this with your friends and subscribe to us on Spotify for all our episode updates! And don't forget to follow us:- ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠- ⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠Episode Resources:- Toddler Boys Boxers- Toddler Girls Underwear- Potty Travel Seat- Travel Potty*Affiliate Disclosure: Some links mentioned in this episode are Amazon affiliate links. This means we may earn a small commission at no extra cost to you. We only share things we genuinely would use and love!**If you missed the last Potty Trainging talk, be sure to check it out HERE!!**

Are you overthinking potty training… or waiting for the “perfect” time to start?In this episode, Jessica and Brittany break down potty training in a way that feels practical, doable, and a lot less overwhelming. From when to start to how to handle accidents, they share what’s worked in real life — not just what’s typically recommended.This conversation takes the pressure off and helps you approach potty training as a natural process, not a stressful milestone.We talk through:Diaper and wipe options and what to look forWhen to start potty training and how to recognize readiness cuesThe idea of starting earlier vs. waiting — and what that can look likeElimination communication and how babies naturally signal their needsUsing the big potty vs. small potty seatsHow to teach cues and communication with your childHandling accidents with patience and consistencyCreating simple routines that support learningTips for outings, travel, and public bathroomsMaking potty training a positive, low-pressure experienceIf potty training has felt confusing or overwhelming, this episode will give you a simpler, more natural way to approach it — with confidence and a lot more grace.Share this with a friend who’s in the potty training stage or about to be!Enjoyed this episode? Let’s hang out more and stay connected! Share this with your friends and subscribe to us on Spotify for all our episode updates! And don't forget to follow us:- ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠- ⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠Episode Resources:- https://godiaperfree.com/ - Grab Andrea Olson's Go Diaper Free audiobook here*Affiliate Disclosure: Some links mentioned in this episode are Amazon affiliate links. This means we may earn a small commission at no extra cost to you. We only share things we genuinely use and love!

Are you caring for your body… or just getting through the day?In this episode, Brittany and Jessica dive into a perspective that isn’t talked about enough — what if caring for your physical health is actually part of your calling as a Christian?They break down what it means to view your body as something to steward, not neglect, and how your energy, habits, and overall health impact your ability to serve, show up, and live out your faith.This conversation isn’t about perfection or pressure. It’s about shifting your mindset from reacting to symptoms to intentionally supporting your body in a way that honors God.We talk through:What it means that your body is a temple — and how that applies to daily lifeHow habits like hydration, movement, sleep, and nutrition support your walk with ChristThe connection between physical health, mental health, and spiritual disciplineGluttony, cravings, and the deeper root of using food to fill a voidHow modern habits (like screens, stress, and processed foods) impact your energy and focusShifting your mindset from vanity to stewardshipSimple, practical steps to start supporting your health todayThe importance of community, accountability, and consistencyWhy your health impacts how you serve others and live out your purposeIf you’ve ever felt like your health has taken a back seat, this episode is a gentle but powerful reminder that taking care of your body matters — not just for you, but for how you show up in your faith and your life.Enjoyed this episode? Let’s hang out more and stay connected! Share this with your friends and click subscribe for all our episode updates! And don't forget to follow us:- ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠- ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠

How does your faith shape the way you care for your body?In this episode, Jessica and Brittany sit down with Dana Newbrough, a fitness instructor who shares her journey of bringing faith and fitness together in a way that feels grounded, intentional, and sustainable.We talk about what it really looks like to steward your body well — not from pressure or perfection, but from purpose, grace, and alignment with God.This conversation is a refreshing reminder that wellness doesn’t have to feel overwhelming or performative. It can be rooted in worship, consistency, and a deeper “why” that carries you through every season.We talk through:How faith can shift your motivation for fitness and wellnessWhat it means to view your body as something to steward, not punishBringing worship into movement through music and mindsetFinding balance between strength training, cardio, and joyful movementWhy your “why” matters more than any workout planBuilding consistency with grace instead of pressureThe importance of accountability and communityLetting go of comparison and embracing your own journeyIf fitness has ever felt like something you “should” do instead of something that supports you, this episode will feel like a reset — a reminder that your health journey can be rooted in peace, purpose, and faith.Enjoyed this episode? Let’s hang out more and stay connected! Share this with your friends and click subscribe for all our episode updates! And don't forget to follow us:- ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠- ⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠Need a place to start your faith and fitness journey? Work out with Dana on her YouTube channel!

Are you actually hydrated… or just drinking fluids throughout the day?In this episode, Brittany and Jessica break down why hydration is one of the most foundational pieces of your health — and why it goes far beyond just drinking more water.From brain function and energy to detox pathways, skin health, and hormones, water plays a role in nearly every system in your body. But quality matters just as much as quantity.This conversation is a simple, practical look at how to support your body with better hydration habits, cleaner water, and small shifts that make a big difference over time.We talk through:Why hydration impacts energy, brain function, skin, and detoxificationHow much water your body actually needs (and what changes that number)The role of electrolytes and mineral balance in proper hydrationWhy coffee, tea, and soda don’t truly count toward hydrationSigns of dehydration you might be overlookingHow water quality affects your health more than most people realizeCommon contaminants found in tap water and bottled waterSimple filtration options and why minerals matter after filteringEasy daily habits like morning mineral water and infused water ideasPractical, realistic ways to reduce plastic bottle exposureThis isn’t about perfection or expensive systems — it’s about understanding your water, your habits, and making small, sustainable changes that support long-term health.If you’ve ever struggled with low energy, headaches, brain fog, or just not feeling your best, this episode helps connect a piece of the puzzle that often gets overlooked.Share this with a friend who’s trying to feel better and stay more consistent with their health habits.Enjoyed this episode? Let’s hang out more and stay connected! Share this with your friends and click subscribe for all our episode updates! And don't forget to follow us:- ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠- ⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠Episode Resources:- Kleen Kanteen stainless steel water bottle- Berkey counter top water filter- AquaTru under sink water filter- AquaTru shower head water filter- ⁠⁠Celtic Salt⁠*Affiliate Disclosure: Some links mentioned in this episode are Amazon affiliate links. This means we may earn a small commission at no extra cost to you. We only share things we genuinely use and love!

Are you supporting your gut… or just hoping your digestion is “fine”?In this episode, we’re breaking down what gut health actually means — and why it impacts so much more than just your stomach. From hormones and immunity to mood and skin, your gut plays a central role in how you feel every single day.Because gut health isn’t about a quick fix. It’s about consistently supporting your body in ways that help it absorb, regulate, and function the way it was designed to.We talk about how the gut microbiome works, why so many symptoms trace back to the gut, and the simple habits that can create real, lasting change over time.This isn’t about extremes or perfection. It’s about understanding your body and making small, sustainable choices that add up.We explore:Why gut health is about more than just digestionHow the gut impacts hormones, immunity, mood, and skinThe connection between gut health and menstrual cyclesThe “weeding, seeding, and feeding” approach to your microbiomeWhy nutrient absorption matters more than what you eatSimple daily habits that support gut health (like sleep, breathing, and whole foods)The role of supplements like probiotics, enzymes, and magnesiumHow stress and lifestyle choices influence your gutThe “onion effect” and why healing takes consistency over timeIf you’ve been dealing with low energy, hormone imbalances, or just not feeling like yourself, this episode will help you understand where to start — and what actually matters long term.Share this with a friend who’s been trying to “figure out” their health — this could be the missing piece.Enjoyed this episode? Let’s hang out more and stay connected! Share this with your friends and click subscribe for all our episode updates! And don't forget to follow us:- ⁠⁠⁠⁠Instagram⁠⁠⁠⁠- ⁠⁠⁠⁠YouTube⁠⁠⁠Episode Resources:- Take our free ⁠⁠Strong & Steady Wellness Snapshot⁠⁠

Join Brittany to take a closer look at one of the most common “healthy” foods—salads—and why they might not always be the best choice for women in menopause.In this episode, Brittany breaks down how hormonal changes affect digestion and nutrient absorption, and shares practical ways to get the most from your vegetables without stressing your gut.We’re covering:Why salads aren’t always as healthy as they seem, especially in menopauseHow hormone fluctuations impact digestion and nutrient absorptionThe challenges of raw vegetables and why cooking can helpHow soups, broths, and moist foods support gut healthSimple tips for making meals easier to digest, like chewing thoroughly and pairing with healthy fatsWays to include fermented foods and properly prepared nuts and seeds for better nutrient absorptionThis conversation isn’t about fear or restriction. It’s about learning how to support your body with practical, intentional choices that fit your changing needs.Enjoyed this episode? Let’s hang out more and stay connected! Share this with your friends and click subscribe for all our episode updates! And don't forget to follow us:- ⁠⁠⁠⁠Instagram⁠⁠⁠⁠- ⁠⁠⁠⁠YouTube⁠⁠⁠Episode Resources:- Need help with your gut? Take our free ⁠⁠Strong & Steady Wellness Snapshot⁠

Are you supporting your bones… or just hoping calcium is enough?In this episode, we’re breaking down what women actually need to build and maintain strong, resilient bones — especially through the hormonal shifts of your 30s, 40s, and beyond.Because bone health isn’t about a single supplement. It’s about giving your body the right building blocks, supporting absorption, and creating strength that lasts for decades.We talk about why calcium alone often falls short, how gut health and hormones influence bone density, and the key nutrients that help your body use what you’re taking.This isn’t about fear or extreme protocols. It’s about simple, sustainable choices that support long-term strength and stability.We explore:Why calcium alone isn’t enough to protect bone densityThe critical role of magnesium, vitamin K2, vitamin D, and trace mineralsHow protein and collagen support bone structure and flexibilityThe connection between gut health and nutrient absorptionHow hormonal shifts (including menopause) affect bone strengthRisks of excess calcium without proper nutrient balanceSimple weight-bearing movements that help maintain bone densityPractical steps you can start now to build stronger bones for the futureIf you want to stay strong, capable, and confident as you age, this episode will help you focus on what truly matters — not just what’s popular.Share it with a friend who wants to build strength now that supports her for decades to come. Enjoyed this episode? Let’s hang out more and stay connected! Share this with your friends and click subscribe for all our episode updates! And don't forget to follow us:- ⁠⁠⁠Instagram⁠⁠⁠- ⁠⁠⁠YouTube⁠⁠Episode Resources:- Take our free ⁠Strong & Steady Wellness Snapshot⁠- Tune into our Lock In: All the Things You Need to Know about Protein for Women episode

What if the reason you feel stuck isn’t you… it’s the advice you’ve been following?In this episode, we’re busting some of the biggest myths in women’s health and fitness — the ones that sound right but often work against your hormones, metabolism, and long-term strength.From skipping breakfast to overdoing cardio to fearing heavy weights, we break down what’s actually happening inside your body — and why more effort isn’t always the answer.This isn’t about extremes. It’s about building strength, stability, and sustainable health in every season.We explore:​Why skipping meals can spike cortisol (and when fasting backfires)​The myth that more workouts = better results​Why six small meals a day may not boost your metabolism​How food order impacts blood sugar and insulin resistance​Cardio vs. strength training — and why lifting heavy won’t make you bulky◦Why salads aren’t always the healthiest choice​Supplements: where they help — and where they don’tIf you’ve been doing “all the right things” and still not seeing results, this episode will help you rethink the narrative and start working with your body instead of against it.Enjoyed this episode? Let’s hang out more and stay connected! Share this with your friends and click subscribe for all our episode updates! And don't forget to follow us:- ⁠⁠Instagram⁠⁠- ⁠⁠YouTube⁠Episode Resources:- Take our free Strong & Steady Wellness Snapshot- Fast Like a Girl by Dr. Mindy Pelz- Eat Dirty by Josh Axe*Affiliate Disclosure: Some links mentioned in this episode are Amazon affiliate links. This means we may earn a small commission at no extra cost to you. We only share things we genuinely use and love!

We’re taking a closer look at one of the most overlooked ingredients in everyday products — fragrance.On the surface, that one little word sounds harmless. But on an ingredient label, “fragrance” or “parfum” might not be as simple as it sounds.In this episode, we’re breaking down:- What that single word on a label actually means- How fragrance shows up in so many everyday products- How constant exposure adds up over time- Why fertility clinics and oncology settings often limit fragranced products- Simple swaps you can make without overhauling your entire homeThis conversation isn’t about fear or perfection. It’s about awareness and making small, intentional changes that support your body — especially when it comes to hormones, detox pathways, and overall wellness.Episode Resources:-Be sure to grab your ⁠Low-Tox Swap Guide! -Another great resource as you start your low-tox journey is Jessica’s mentor’s group Simply Wholesome Mama: Enjoyed this episode?Let’s hang out more and stay connected! Share this with your friends and click subscribe for all our episode updates! And don't forget to follow us on Instagram https://www.instagram.com/the.strong.and.steady/

Creating a low-tox home can feel overwhelming, but in this episode Jessica simplifies the process with practical steps to reduce toxins without major lifestyle changes. If you're lost in the maze of chemicals and labels, this episode is your essential guide.Jessica shares her journey from gut health novice to low-tox advocate, demonstrating how small, manageable swaps can significantly improve mood, behavior, and overall well-being. Learn where to start, whether it's removing food dyes, eliminating fragrances, or choosing safer personal care items.You'll discover:​The top three low-tox swaps every parent should make​How artificial dyes impact behavior ​Why fragrances are hormone disruptors and simple ways to eliminate them​The truth about "baby-safe" products ​Why progress, not perfection, is the key to sustainable low-tox livingThis episode empowers you to take one step at a time, reduce overwhelm, and start living cleaner today! Perfect for busy moms or anyone wanting to make smarter family decisions, this conversation offers practical insights you can implement immediately.Episode Resources:Be sure to grab your Low-Tox Swap Guide!Another great resource as you start your journey is Jessica’s mentor’s group, Simply Wholesome MamaEnjoyed this episode? Let’s hang out more and stay connected!Share this with your friends and click subscribe for all our episode updates! And don't forget to follow us:- Instagram- YouTube

Eating enough protein but not seeing the results you want? It's not always about the total amount-it's when and how you're eating it. In this episode, we dive into why protein matters for more than just muscles— supporting your bones, brain, metabolism, and overall health-and why spreading it throughout the day is key for building and preserving muscle.We also break down the power of a higher-protein breakfast, the role fiber plays in gut health and satiety, and how to make complete and plant proteins work for you. Tune in for practical, easy-to-use tips to fuel your body, feel stronger, and stay consistent-without extreme diets or complicated rules.Episode Resources:Grab your 5 Step Protein Blueprint for women 40+

In Part 2 of our women’s bone health series, we move from why bone loss happens to what you can actually do about it. This episode is all about practical, sustainable habits that support bone density, hormones, and long‑term strength.We break down why calcium alone isn’t enough, how nutrition and gut health impact absorption, and why strength training is one of the most important tools women have for protecting their bones as they age. This isn’t about extremes or fear — it’s about building a body that supports the life you want to live.We explore:- Why calcium alone doesn’t solve bone loss- The role of magnesium in calcium absorption- Why bones need more than just calcium- Vitamin D, K2, collagen, and mineral support explained- Soil depletion and modern nutrient gaps- Why you can’t out‑supplement a poor diet or sedentary lifestyle- How strength training and progressive overload protect bone density- The importance of protein and nutrient‑dense nutrition- Gut health, absorption, and why probiotic quality mattersThis whole‑body approach is foundational to how we think about elite aging — not just living longer, but living stronger, more capable, and more confident in every season.If you’re ready to stop reacting to your health and start building it intentionally, this episode is for you.Enjoyed this episode? Let’s hang out more and stay connected! Click Subscribe and follow us on social:- Instagram- YouTubeResources Mentioned in Pats 1 & 2 of this episode:- Get more information on Brittany's ⁠Elite Aging Group: - ⁠Celtic Salt*Affiliate Disclosure: Some links mentioned in this episode are Amazon affiliate links. This means we may earn a small commission at no extra cost to you. We only share things we genuinely use and love!

Most women don’t think about bone health until menopause — but bone loss often begins much earlier. In Part 1 of this two‑part conversation, we’re breaking down why women start losing bone density in their 30s and the quiet factors that impact our bones long before a diagnosis ever shows up.We talk about how hormones, stress, pregnancy, and lifestyle habits all play a role — and why so many women are caught off guard by osteopenia or osteoporosis later in life. This episode is about awareness, prevention, and understanding what’s actually happening inside your body so you can take a proactive approach to aging strong.We explore:Why peak bone mass matters and what happens after age 30How common osteopenia and osteoporosis really are in womenWhy women are more vulnerable to bone loss than menThe role of estrogen and early hormonal shiftsPregnancy, breastfeeding, and long‑term nutrient depletionHow chronic stress and cortisol impact bone healthLifestyle habits that quietly weaken bones over timeThis conversation sets the foundation — because you can’t change what you don’t understand.This is Part 1 of a 2‑part series. In Part 2, we shift into practical strategies for strengthening and protecting your bones through nutrition, supplements, training, and gut health.Enjoyed this episode? Let’s hang out more and stay connected!- Instagram- YouTubeResources Mentioned in Pats 1 & 2 of this episode:-Get more information on Brittany's Elite Aging Group- Celtic Salt*Affiliate Disclosure: Some links mentioned in this episode are Amazon affiliate links. This means we may earn a small commission at no extra cost to you. We only share things we genuinely use and love!

What does it actually mean to live your whole life well — not just your healthiest season, but every season?In this episode of Strong & Steady, we’re talking about what sustainable wellness really looks like when you zoom out and play the long game. We dive into how mindset, spiritual health, and physical health are deeply connected — and why neglecting one often leads to burnout in the others.We explore:How to define “living well” beyond quick fixes or extremesWhy every season of life requires a different approachThe role mindset plays in long‑term health and consistencyHow spiritual grounding supports resilience and clarityPractical ways to support your body without sacrificing real lifeThis conversation is about building a life that feels strong, steady, and fulfilling — now and in the future. Not perfection. Not pressure. Just intentional choices that support who you are becoming.If you’re tired of starting over and ready to build health that lasts, this episode is for you.Enjoyed this episode? Let's hang out more and stay connected!- ⁠⁠Instagram⁠⁠- ⁠⁠YouTubeResources from the Episode:- Grab Jeannie Allen's Get Out of Your Head Book and Workbook- Grab Emily A. Jensen & Laura Wifler's Gosepl Mom Book and Workbook- Lisa Bevere: The Truth About Spiritual Attacks on Your Health (That the Church Isn't Teaching)Affiliate Disclosure: Some links mentioned in this episode are Amazon affiliate links. This means we may earn a small commission at no extra cost to you. We only share things we genuinely use and love!

Welcome to Strong & Steady — a wellness podcast for women in every season of life, from young motherhood to aging strong.In this first episode, hosts Jessica and Brittany introduce who they are, why they created Strong & Steady, and what this podcast is all about. Jessica is a mom of four who focuses on balanced, realistic low‑tox living for everyday life, while Brittany specializes in elite aging — helping women build strength, protect their bones and muscles, and create a body that supports the life they want to live.Together, they share their heart behind choosing strong and steady over extremes, quick fixes, and burnout. This episode sets the foundation for future conversations around sustainable wellness, strength, longevity, and habits that actually fit real life.If you’re looking for a healthier approach that grows with you — not one you have to constantly start over — you’re in the right place.Enjoyed this episode? Let's hang out more and stay connected!- ⁠Instagram⁠- ⁠YouTubeResources Mentioned:- The Slight Edge by Jeff Olson- The Power of One More by Ed Mylett- Grab the FREE Low-Tox Swap Guide now for some simple actions to get your journey started!**Affiliate Disclosure: Some links mentioned in this episode are Amazon affiliate links. This means we may earn a small commission at no extra cost to you. We only share things we genuinely use and love!

Welcome to Strong & Steady - a podcast about building sustainable wellness for every season of life.In this short trailer, meet your hosts Brittany and Jessica as they share the heart behind the show and what "strong and steady" really means. From young motherhood to aging strong, they share the heart behind creating a space for sustainable, realistic wellness — one that supports your whole life, not just a season of It.Jessica brings a grounded approach to low-tox, balanced living as a mom in the thick of everyday life, while Brittany brings her passion for elite aging, strength, and helping women build bodies — and lives — that last. Together, they believe health doesn't have to be extreme to be effective.If you're looking for realistic, grounded conversations that support your whole life, you're in the right place!New episodes coming soon - hit follow so you don't miss a thing!