Many high-achieving and active women in perimenopause and teen athletes in puberty pride themselves on discipline, resilience, and doing everything “right.” But what if the very habits that helped you succeed are quietly draining your energy, disrupting your hormones, and disconnecting you from your body?

In this episode, Julie sits down with Dr. Katherine Hill (Stanford-trained physician) and Megan Hellner (registered dietitian) — co-founders of AthleteMD, a multidisciplinary practice specializing in Relative Energy Deficiency in Sport (RED-S).

What begins as a conversation about young athletes quickly expands into something much bigger: the hidden epidemic of under-fueling among ambitious humans, especially women navigating intense careers, motherhood, and changing bodies.

They explore why many driven people unknowingly fall into chronic under-fueling while trying to follow “healthy” advice — from clean eating to high-protein trends to restrictive wellness culture. They also unpack the surprising parallels between teen athletes and women in midlife, where changing hormones, high performance expectations, and misinformation collide.

This episode is a powerful reminder that health isn’t something you earn through restriction or optimization — it begins with enough fuel, enough flexibility, and enough compassion for the body you live in.

Whether you’re an athlete, a healthcare professional, a parent of a young competitor, or simply someone learning to soften after years of pushing yourself, this conversation will challenge the way you think about food, performance, and self-trust.

00:00 — Why High-Performing Women and Athletic Teens Often Run on Empty

08:21 — Building AthleteMD: Creating Care That Puts People First

14:23 — RED-S: The Hidden Energy Deficiency Affecting Athletes of all Ages Everywhere

22:20 — When “Healthy Eating” Becomes Under-Fueling

32:29 — The Overlooked Parallel: Teen Athletes and Women in Midlife

42:44 — Recognizing the Warning Signs of RED-S

58:09 — What True Nourishment Actually Looks Like for Athletes

-- Love what you hear and want to explore more? --

Stay connected with the founders of AthleatMD:

Instagram: @athleatMD

Website: https://www.athleatmd.com/

If this episode speaks to you, hit subscribe, leave a review, and share it with a friend

👉Looking for more of where this came from? 

Get career and coaching support from Julie in a Career Compass Activation Coaching Session

Need some space to sit with your career questions and journal about them? Download the free Be the Boss of Your Career Guide

Want to know you're not the only woman in healthcare choosing differently in your career? Come hang at a free monthly Just Be with Julie meditation circle

Keep up with what's going on by joining the Notes from a Fart Walk Newsletter and don't miss an episode or update

Watch full video episodes and clips on Youtube

Social Media: Follow Julie for clips, bonus content, and updates throughout the week. You can also shoot her a DM to connect!

Instagram @drjuliegranger, 

Substack @drjuliegranger

...

Welcome to the second-ever Notes from a Fart Walk — your monthly, come-as-you-are digest for ambitious women who are tired of urgency, polarization, and performative “fix yourself” wisdom.

In this episode, Julie sinks into real-time, unpolished truth: the “recovering good girl” moment at a big event when her body was pleading to leave… and the shame spiral that followed when she looked around and assumed everyone else was “fine.” She unpacks why this isn’t a personal flaw — it’s inherited conditioning — and how self-trust is rebuilt through simple noticing, not more optimizing.

From there, she moves into what feels stinky and unfinished right now: body image narratives, perimenopause, and the deeper cultural roots of fatphobia and “health” standards — plus the permission to be in process, without needing a tidy conclusion. You’ll also hear what’s been keeping her up at night (in a nerdy, grounding way): curiosity about civics, systems, and how to stay informed without doom-scrolling or martyring yourself.

Then we shift into community as nervous system medicine — why “care in community” can still be exhausting when everything requires scheduling, childcare, money, or effort — and why Julie is fiercely committed to creating third spaces (game night, book club, analog friendship). There’s also a sweet detour into the dog-mom corner (Aspen: professional screen-time interventionist).

Finally, she brings it into Swim Practice + Swim Meet: easy “fed is best” nourishment in a full season, what’s on repeat in her headphones, what she’s reading, random facts you didn’t ask for, a big personal win (her memoir officially heading to developmental edit), and what’s firing her up — including protecting women’s sports and calling out a missing conversation in perimenopause: low energy availability / RED-S in athletic, driven women who are being sold one-size-fits-all menopause advice.

This episode is a permission slip to be a messy human in process… and still be a powerful, world-changing woman.

1. 06:29 — Urgency, Capitalism, and Why You Feel Like You’re Always Behind
2. 12:33 — Sink Into the Deep End: When Your Body Doesn’t Believe Your “Image”
3. 37:37 — It’s a Team Effort: Loneliness, Co-Regulation, and Building Third Spaces
4. 50:07 — Swim Practice: “Fed Is Best,” Soundtracks, Book Club, and Random Joy
5. 01:08:11 — Swim Meet: What I’m Fighting For (Women’s Sports + RED-S in Perimenopause)

Tap here for Petition to Support Marshall University Swim & Dive

If this episode speaks to you, hit subscribe, leave a review, and share it with a friend

👉Looking for more of where this came from? 

Get career and coaching support from Julie in a Career Compass Activation Coaching Session

Need some space to sit with your career questions and journal about them? Download the free Be the Boss of Your Career Guide

Want to know you're not the only woman in healthcare choosing differently in your career? Come hang at a free monthly Just Be with Julie meditation circle

Keep up with what's going on by joining the Notes from a Fart Walk Newsletter and don't miss an episode or update

Watch full video episodes and clips on Youtube

Social Media: Follow Julie for clips, bonus content, and updates throughout the week. You can also shoot her a DM to connect!

Instagram @drjuliegranger, 

Substack @drjuliegranger

...

If you’re a highly sensitive being, neurodivergent, or introverted… and you find big, stimulating events hard but don’t want to avoid “peopling” altogether, this episode is for you.

If you've ever left a conference, alumni weekend, wedding, or “inspiring” networking event feeling like you need 72 hours alone in a dark room… and you then start wondering what’s wrong with you because everyone else seems to bounce back, return to normal life, and handle it just fine -- welcome! You're in the right place.

In this episode, Julie unpacks what’s actually happening when your nervous system starts waving the little white flag in big, overstimulating environments — especially for high-achieving, highly attuned women who are used to “handling it”… that is, until their body says (or screams), "Nope! You’re done!"

You’ll hear a real, candid story from a recent event Julie attended, contrasted with a different event: in one of them, she honors her nervous system really well — and in the other, she crashes and burns. 

She walks through what it looked like for her body to speak up, what it felt like to listen to it, and what it felt like to grapple with a decision that worked against it. 

And yes: she highlights the very relatable tug-of-war between “I want meaningful connection” and “I’m past capacity and need to course correct.”

If you’re building a life or career where you want to honor your body, your soul, your spirit — while also harnessing your ambition and your desire to be around other people — this episode offers real and refreshing ways to navigate it without micromanaging yourself, avoiding people, all while trusting and honoring your body's cues and desires.

00:00 — Overstimulation + why “big events” hit different

05:35 — The invisible social rules women are navigating (and exhausted by) in big social spaces

08:07 — “Don’t care what people think” is a lie (and what’s actually true)

13:19 — Resilience isn’t staying regulated — it’s meeting the returning to yourself

15:20 — The “Mullet Method”: friendship first, business second

30:48 — Your body’s signals are invitations: jaw pain, appetite loss, nausea, and the flight urge

42:54 — Integration after the meltdown: turning dysregulation into wisdom

If this episode speaks to you, hit subscribe, leave a review, and share it with a friend

👉Looking for more of where this came from? 

Get career and coaching support from Julie in a Career Compass Activation Coaching Session

Need some space to sit with your career questions and journal about them? Download the free Be the Boss of Your Career Guide

Want to know you're not the only woman in healthcare choosing differently in your career? Come hang at a free monthly Just Be with Julie meditation circle

Keep up with what's going on by joining the Notes from a Fart Walk Newsletter and don't miss an episode or update

Watch full video episodes and clips on Youtube

Social Media: Follow Julie for clips, bonus content, and updates throughout the week. You can also shoot her a DM to connect!

Instagram @drjuliegranger, 

Substack @drjuliegranger

...

You’ve started talking about coaching.

Maybe you’ve taken a certification.
 Maybe you’ve signed a few clients.
 Maybe you’re posting about it online.
 Maybe you’re still seeing patients “for now.”

And yet — you don’t feel fully in.

In this episode, Julie unpacks the real reason so many ambitious women in healthcare struggle to move completely into the coaching lane — even when they know they’re capable. It’s rarely about skill. It’s rarely about intelligence. And it’s almost never about needing “one more training.”

You’ll hear:

• Why the clinician-to-coach shift feels harder than it looks from the outside
• What keeps you hovering in the “almost” stage
• The practical difference between clinician and coach — and why clients respond differently
• Why credentials don’t automatically create confidence
• The mindset shift that allows coaching to become profitable, scalable, and aligned

If you’ve been circling coaching but haven’t fully claimed it yet, this conversation will likely show you exactly where you are in the transition — and why it makes sense that you’re there.

And if you listen and realize, “Okay… this is me. I’m in the in-between and I don’t want to stay here,” that’s usually a sign you don’t need more information — you need clarity and support.

If that’s the case, you can explore a Soul Story Mapping session in the show notes. It’s a private, working session (not a discovery call) where we map what’s true for you right now — your identity, your business direction, and what’s actually keeping you tethered. You don’t have to decide anything afterward. Sometimes seeing the full picture is enough to shift everything.

Either way — you’re not behind. You’re not confused. You’re mid-transition.

And that’s a powerful place to be.

If this episode speaks to you, hit subscribe, leave a review, and share it with a friend

👉Looking for more of where this came from? 

Get career and coaching support from Julie in a Career Compass Activation Coaching Session

Need some space to sit with your career questions and journal about them? Download the free Be the Boss of Your Career Guide

Want to know you're not the only woman in healthcare choosing differently in your career? Come hang at a free monthly Just Be with Julie meditation circle

Keep up with what's going on by joining the Notes from a Fart Walk Newsletter and don't miss an episode or update

Watch full video episodes and clips on Youtube

Social Media: Follow Julie for clips, bonus content, and updates throughout the week. You can also shoot her a DM to connect!

Instagram @drjuliegranger, 

Substack @drjuliegranger

...

This is the first interview of Sink & Swim 2026, and Julie kicks off Season 2 with Dr. Brianne Grogan (“Dr. Bri”)—a pelvic health PT known for a massive YouTube presence who just made a wildly brave move: she stopped creating for that channel (December 2025), not because she stopped caring, but because she outgrew the role.

Together, they talk in real time—not from a polished “I’ve arrived” place—about what it’s like to be mid–identity shift: secrecy vs. self-expression, rule-following vs. nuance, and the grief of outgrowing old clients, colleagues, and belonging. Bri shares her emerging identity as a Body Medicine Journey Facilitator—where medicine meets magic—and why “weirdness” is often self-judgment wearing a familiar voice.

They also go deep into what modern care often misses: intimacy, safety, and presence. Bri names how her work is returning to in-person, hands-on care in her “healing house” in Bend, Oregon—rooted, luxurious, and profoundly human. The episode closes with an embodied mini-practice for anyone feeling a quiet nudge toward something truer—without pressure to leap.

03:49 — From YouTube Sensation to the Threshold
 Introducing Dr. Breanne Grogan and the moment she realized she’d outgrown her public pelvic health identity.

07:11 — Life in the Healing House
 Empty nesting, relocation, and why place, home, and rooting matter in identity shifts.

10:01 — “Body Medicine Journey Facilitator”
 Outgrowing traditional pelvic health and naming work where medicine meets magic.

14:39 — December 2025: Choosing to Stop
 Ending a 15-year YouTube chapter, resentment as information, and reclaiming agency.

18:06 — Rule Followers, Black-and-White Thinking, and the Messy Middle
 Straight-A conditioning, safety through rigidity, and learning to integrate “both.”

24:10 — Weirdness, Woo, and Inherited Stories
 Family narratives, self-judgment, and realizing the chains were never real.

34:31 — Grief, Belonging, and Outgrowing the PT Role
 Leaving clients and colleagues without betrayal; sister wounds and exile.

46:17 — Collapse, Business Divorce, and Clarity
 The implosion that revealed what she can do—and what she no longer wants to carry.

1:04:20 — Water Balloons & Willow Trees
What freedom actually feels like in the body, rooted expansiveness, and a closing practice for listening without pressure.

Love what you hear? 

Keep up with Dr. Bri on IG @vibrantpelvichealth

If this episode speaks to you, hit subscribe, leave a review, and share it with a friend

👉Looking for more of where this came from? 

Get career and coaching support from Julie in a Career Compass Activation Coaching Session

Need some space to sit with your career questions and journal about them? Download the free Be the Boss of Your Career Guide

Want to know you're not the only woman in healthcare choosing differently in your career? Come hang at a free monthly Just Be with Julie meditation circle

Keep up with what's going on by joining the Notes from a Fart Walk Newsletter and don't miss an episode or update

Watch full video episodes and clips on Youtube

Social Media: Follow Julie for clips, bonus content, and updates throughout the week. You can also shoot her a DM to connect!

Instagram @drjuliegranger, 

Substack @drjuliegranger

...

Welcome to the very first Notes from a Fart Walk—a monthly digest episode inside Sink & Swim where nothing has to be polished, optimized, or resolved to be worth sharing.

This episode is an invitation to metabolize life in real time. Not with hot takes, diagnoses, or “here’s what you should do”—but with honesty, humor, and a body-led pace that lets things stay half-formed. Julie shares why “fart walking” (moving, processing, and sometimes being a little messy with a witness) is her response to urgency culture, performative wisdom, and the pressure to always be the expert—especially for high-achieving women in healthcare, law, corporate, and entrepreneurial spaces.

You’ll hear Julie sink into her own inner world—naming recovering good-girl conditioning, the fear of making waves, and what it feels like to reclaim her voice without needing agreement. She explores the shift from being the internal “wellness manager” to actually experiencing her life, especially in winter, when the body is wired to slow down, not optimize.

This isn’t a teaching episode. It’s not a manifesto. It’s a walk.

00:58 — Orientation: how to listen with your body (without fixing, analyzing, or optimizing)

09:08 — What a “Fart Walk” actually is: creating space for unpolished, in-process life on the internet

13:54 — Why digestion matters more than consumption in a loud, urgent, certainty-obsessed world

27:47 — Sink Into the Deep End: Recovering Good Girl conditioning, palatability, and the fear of making waves

35:59 — Sink Into the Deep End: What feels stinky right now—letting go of urgency, optimization, and inherited narratives

42:48 — Sink Into the Deep End: Listening to your body in winter (slowing down, seasonal rhythms, and the “speed of love”)

47:14 — It’s a Team Effort: Friendship starvation, transactional connection, and why millennial women feel lonely despite success

52:31 — Swim Practice → Swim Meet: Turning inner truth into real life—values, nourishment, identity, and contribution

57:53 — Nourishment in perimenopause: carbs, energy, and unsubscribing from wellness culture fear

01:07:34 — Delight without purpose: maps, geology, and why unexpected connection matters

If this episode speaks to you, hit subscribe, leave a review, and share it with a friend

👉Looking for more of where this came from? 

Get career and coaching support from Julie in a Career Compass Activation Coaching Session

Need some space to sit with your career questions and journal about them? Download the free Be the Boss of Your Career Guide

Want to know you're not the only woman in healthcare choosing differently in your career? Come hang at a free monthly Just Be with Julie meditation circle

Keep up with what's going on by joining the Notes from a Fart Walk Newsletter and don't miss an episode or update

Watch full video episodes and clips on Youtube

Social Media: Follow Julie for clips, bonus content, and updates throughout the week. You can also shoot her a DM to connect!

Instagram @drjuliegranger, 

Substack @drjuliegranger

...

Season 1 Wrapped … and now it’s time for Season✌️

Cheers to the beautiful souls who breathed life into this baby.

Head to your fave pod player to catch up on Szn 1 now — because Szn 2 comes in hot in February!

If this episode speaks to you, hit subscribe, leave a review, and share it with a friend

👉Looking for more of where this came from? 

Get career and coaching support from Julie in a Career Compass Activation Coaching Session

Need some space to sit with your career questions and journal about them? Download the free Be the Boss of Your Career Guide

Want to know you're not the only woman in healthcare choosing differently in your career? Come hang at a free monthly Just Be with Julie meditation circle

Keep up with what's going on by joining the Notes from a Fart Walk Newsletter and don't miss an episode or update

Watch full video episodes and clips on Youtube

Social Media: Follow Julie for clips, bonus content, and updates throughout the week. You can also shoot her a DM to connect!

Instagram @drjuliegranger, 

Substack @drjuliegranger

...

When you’ve built a life that looks successful on paper but still feels like a tight corset, reinvention can feel like both rebellion and relief.

 In this candid, laughter-filled, deeply honest conversation, Julie sits down with her longtime friend and fellow former PT, TaVona Boggs — Master Certified Coach, fractional CRO, and host of Breaking Protocol — to explore what happens when your identity, career, and even your literal voice all demand a new evolution.

Together, they unpack:

• The bravery of letting go when something no longer fits
• The “niche switcher” wound and how it weaponizes multidimensionality
• The body’s role in reinvention (including losing her voice for 10 weeks)
• The grief and power of midlife, perimenopause, and changing identities
• Why athletes often make the best entrepreneurs — and how pain tolerance, curiosity, and trust build resilience

Equal parts practical and soulful, this episode is a permission slip for every high-achieving woman afraid that changing direction means starting over. As TaVona reminds us:

“You can’t listen to the world. You have to listen to yourself.”

03:15 – Letting Go and Being a ‘Niche Switcher’
 

07:28 – Reinvention and Becoming a Fractional CRO
 

12:10 – Listening to Yourself Over the World
 

15:15 – The Rule-Breaker’s Defiance
 

20:21 – The Right of Exile
 

24:36 – Losing Her Voice: When the Body Speaks
 

29:02 – Titrating Truth & Reclaiming the Voice
 

33:12 – Joy, Aliveness & Counter-Culture
 

36:23 – Enter the CRO Era
 

43:05 – The Athlete Archetype
 

46:23 – Identity, Loss & Integration
 

56:24 – Closing Reflections
 

Love what you hear? Learn more from Tavona at @tavonadenise on IG

If this episode speaks to you, hit subscribe, leave a review, and share it with a friend

👉Looking for more of where this came from? 

Get career and coaching support from Julie in a Career Compass Activation Coaching Session

Need some space to sit with your career questions and journal about them? Download the free Be the Boss of Your Career Guide

Want to know you're not the only woman in healthcare choosing differently in your career? Come hang at a free monthly Just Be with Julie meditation circle

Keep up with what's going on by joining the Notes from a Fart Walk Newsletter and don't miss an episode or update

Watch full video episodes and clips on Youtube

Social Media: Follow Julie for clips, bonus content, and updates throughout the week. You can also shoot her a DM to connect!

Instagram @drjuliegranger, 

Substack @drjuliegranger

...

When bestselling author and publishing mentor Elizabeth Lyons joins Julie for a conversation about trusting your voice, what unfolds is a deeply human, hilarious, and refreshingly honest look at the creative process—from loosening the “Conformity Corset” to navigating self-doubt, self-trust, and sourdough starters. Together they explore what it really takes to write (and live) in your own voice—without needing Oprah’s approval or a book deal to prove it.

00:00 – “Breaking News & Beginnings”
Julie shares breaking news — she’s finished her first book draft (!!) — and introduces Elizabeth Lyons, six-time author, mentor, and queen of saying the quiet parts of the creative process out loud.

06:45 – “The Responsibility of Storytelling”
A deep dive into the ethics of memoir: how to revisit truth without re-traumatizing yourself or your reader, and why every powerful story has to “land the plane.”

12:48 – “What Every Aspiring Author Should Know”
Elizabeth debunks the biggest myths in publishing — from “write a book in a weekend” to “everyone else has it figured out” — and shares her real-world wisdom on patience, process, and staying power.

17:15 – “From Editor to Author: The Art of Self-Trust”
How to trust your voice when doubt creeps in, why creative insecurity is actually a sign of integrity, and what happens when you stop trying to “do writing right.”

27:40 – “The Brené Brown Fantasy: Publishing Realities & Industry Illusions”
A truth-bomb conversation about traditional vs. indie publishing, why The Today Show doesn’t sell books, and how chasing visibility can strangle your creative joy.

43:50 – “Loosening the Conformity Corset”
Elizabeth gets raw about unlearning people-pleasing, learning to feel safe being herself, and surrounding herself with people who let her breathe — not bind.

57:40 – “Future You, Present Peace”
Her signature practice: journaling as “future you.” How it rewires self-trust, softens anxiety, and helps her move through creative life with more ease and humor.

1:06:20 – “The Sourdough Era & The Permission to Begin Again”
They close with laughter, carbs, and creative metaphor — from sourdough starters and Highland cows to the tattoo that reminds us all: you can always begin again.

Love what you hear and want to learn more from Elizabeth?

Check out her website www.elizabethlyons.com and follow her on instagram @elizabethlyonsauthor

If this episode speaks to you, hit subscribe, leave a review, and share it with a friend

👉Looking for more of where this came from? 

Get career and coaching support from Julie in a Career Compass Activation Coaching Session

Need some space to sit with your career questions and journal about them? Download the free Be the Boss of Your Career Guide

Want to know you're not the only woman in healthcare choosing differently in your career? Come hang at a free monthly Just Be with Julie meditation circle

Keep up with what's going on by joining the Notes from a Fart Walk Newsletter and don't miss an episode or update

Watch full video episodes and clips on Youtube

Social Media: Follow Julie for clips, bonus content, and updates throughout the week. You can also shoot her a DM to connect!

Instagram @drjuliegranger, 

Substack @drjuliegranger

...

Nervous System Regulation is having its moment, and we love that for it. 

But what if regulation isn’t about staying calm, but about reclaiming flexibility, boundaries, and embodied strength as a sensitive high-achiever?

In this episode, Julie reconnects with longtime friend and Somatic Experiencing® practitioner Audrey Burke to explore what real nervous-system “regulation” is (hint: it’s flexibility, not monk-on-a-mountaintop calm). 

Audrey traces her path from dancer/yoga teacher to trauma-informed touch work, unpacking why co-regulation and consent-based touch can complete stress cycles when talking can’t. Together they name the difference between embodiment and “moving without being in your body,” the balance of internal/external locus of control, and how sensitive, intuitive women can build boundaries without abandoning compassion.

 Audrey shares practical boundary practices (the yarn exercise, push-hands “I can” reps), reframes healthy aggression as protecting life-force, and explains why titration beats catharsis. 

Julie weaves in the Conformity Corset, parts-work in coaching, and the both/and of mobilization and rest. 

They close with real-life community building beyond “pay-to-play,” and the advice they’d give their younger, hyper-capable selves: trust your body’s cues—and let that be enough.

1. From Movement to Embodiment — 01:03
    Audrey’s journey from dancer and yoga teacher to Somatic Experiencing® Practitioner — and the difference between moving your body vs. being in your body.
2. The Power of Touch — 03:23
    Why touch can be a missing piece in trauma healing and regulation, and how it differs from talk therapy or manual therapy.
3. Redefining Regulation — 08:01
    Unpacking misconceptions about regulation (it’s not endless calm), and reclaiming fight/flight energy as part of a flexible, responsive nervous system.
4. Context, Culture & the Nervous System — 11:32
    Exploring locus of control, trauma, and how regulation can’t be separated from culture, systems, and social context.
5. Boundaries & Sensitivity — 43:13
    Somatic practices like the yarn circle and relationship mapping, the challenges of being a highly sensitive person, and reframing boundaries as acts of care.
6. Reclaiming Healthy Aggression — 56:29
    How suppressed fight responses impact safety, and how titrated exercises help sensitive people feel both strong and relaxed at the same time.
7. Belonging & Community — 1:08:19
   Turning 40, moving back to Durham, longing for non-monetized circles, and building community rooted in secure, ongoing relationships.

Love what you hear from Audrey and want to learn more? Follow her on Instagram at @somaticswithaudrey

If this episode speaks to you, hit subscribe, leave a review, and share it with a friend

👉Looking for more of where this came from? 

Get career and coaching support from Julie in a Career Compass Activation Coaching Session

Need some space to sit with your career questions and journal about them? Download the free Be the Boss of Your Career Guide

Want to know you're not the only woman in healthcare choosing differently in your career? Come hang at a free monthly Just Be with Julie meditation circle

Keep up with what's going on by joining the Notes from a Fart Walk Newsletter and don't miss an episode or update

Watch full video episodes and clips on Youtube

Social Media: Follow Julie for clips, bonus content, and updates throughout the week. You can also shoot her a DM to connect!

Instagram @drjuliegranger, 

Substack @drjuliegranger

...