In this personal and short episode, Stephanie shares an update about her unexpected diagnosis of brain cancer in late 2024. The year 2025 has been a season of extreme life change, surgery, radiation, and chemo.

We are full of flexibility as we look forward – not knowing exactly what 2026 will be like.

Thank you for checking in, and wishing you a Happy New Year!

Visit whollywelljourney.com for past episodes.

In episode 034 of the Wholly Well Journey podcast, we dive into the debate between counting calories and counting macronutrients for effective weight loss and overall health. We define the nuances of counting calories vs counting macros. After a brief review of definitions of macronutrients, we'll talk about 5 tips on how to count macros. Remember, good nutrition isn't just about quantity, quality matters too! 

(You'll also get a brief update on my current personal health and the discovery in Nov 2024 that I have a brain tumor.)

00:00 Introduction to Calorie Counting vs. Macro Counting

00:45 Stephanie's Background and Early Beliefs

01:33 The Evolution of Diet Wisdom

02:44 Intuitive Eating and Mindful Choices

04:38 Personal News (Brain Tumor) and Podcast Anniversary

08:58 The Importance of Tracking Food Intake

09:51 Understanding Macronutrients

19:20 Practical Tips for Counting Macros

23:24 Closing Thoughts and Future Topics

Show Notes for Episode 034

Blog & Coaching 

Health and Wellness Coaching
Wholly Well Journey on Instagram
Books on Amazon

Intuitive Eating vs. Dieting: A Holistic Approach to Wellness

In episode 033 of the Wholly Well Journey podcast, we dive into the concept of intuitive eating, comparing it to standard diets. Let's explore the definitions, principles, and challenges of intuitive eating, while emphasizing the importance of rejecting diet culture, making peace with food, and respecting one's body. Learn how to make intuitive eating work for you!

00:00 Introduction to Intuitive Eating
00:20 Welcome to the Wholly Well Journey Podcast
00:44 The Reality of Dieting
03:42 Defining Intuitive Eating
04:52 Principles of Intuitive Eating
05:36 Mindful Eating and Diet Culture
10:26 Challenges of Intuitive Eating
16:05 Combining Intuition with Evidence
18:26 Practical Tips and Conclusion

Resources:

Wholly Well Journey podcast Ep 019 Demolishing Diet Strongholds with Carol Bevil

Show Notes for Episode 033

Blog & Coaching 

Health and Wellness Coaching
Wholly Well Journey on Instagram
Books on Amazon

Does everyone actually gain weight over the holidays, or is it possible stay merry and maintain your weight? In episode 032 of the Wholly Well Journey podcast, we’re talking about managing holiday stress and avoiding weight gain while enjoying the festive season. Here are practical tips on mindful eating, maintaining healthy habits, and not letting the busyness of the holidays impact your physical and mental well-being. Tune in for actionable advice to help you navigate holiday parties and celebrations with a balanced approach that prioritizes holistic health.

00:00 Introduction to the Holiday Season00:40 Welcome to Wholly Well Journey Podcast01:03 Debunking Holiday Weight Gain Myths03:09 Mindful Eating During the Holidays08:18 Practical Tips for Holiday Eating10:52 Five Tips to Avoid Holiday Weight Gain14:30 Emotional Well-being During the Holidays17:06 Conclusion and Final Thoughts
Show Notes for Episode 032

Blog & Coaching 

Health and Wellness Coaching
Wholly Well Journey on Instagram
Books on Amazon

Are you seeking a deeper spiritual breakthrough during your Daniel Fast? In episode 031, we discuss 5 Keys to Thrive Spiritually and Physically through your fast.

Discover how to align your heart with God’s will, stay steadfast in prayer, and overcome common spiritual challenges. Whether this is your first fast or you’re seeking to draw closer to God, you’ll gain powerful, biblical insights to help you remain focused, spiritually nourished, and strengthened in your faith. Learn key strategies to grow deeper in your relationship with God and experience true spiritual renewal during this sacred time of fasting.

Check out the show notes here!

Daniel Fast Journey Resources52+ Scriptures on Fasting
Fasting DevotionalsTypes of Christian FastsFasting InfoFasting Stories & Testimonies
Daniel Fast Meals and Recipes

Are you ready to start a Christian fast? In episode 30, we talk about being mentally ready, spiritually prepared, and physically adjusted to begin your fast with a wholehearted focus on the Lord.If you enjoyed this podcast, please take a second to leave a review!

Check out Daniel Fast Journey Blog posts52+ Scriptures on FastingTypes of Christian FastsFasting InfoFasting Stories & Testimonies
Daniel Fast Meals and Recipes

We’re thrilled to welcome Alisa Keeton, founder and CEO of Revelation Wellness, to episode 029. Alisa shares her incredible journey from fitness enthusiast to a pioneering leader in faith-based wellness.

Discover how integrating spirit, soul, and body can transform your health and life. Alisa's unique approach goes beyond traditional fitness and diet plans, emphasizing the importance of spiritual well-being and being healthy body, soul, and spirit.

Tune in to learn practical tips and be inspired by Alisa’s passion for making healthy disciples who make healthy disciples. Plus, tackling challenging issues in today's world like graceful aging and dealing with overwhelming stress.


Connect with Alisa & Revelation Wellness:

Alisa Keeton is a wholehearted pursuer of God’s love. She is also an author, speaker, and the founder and CEO of Revelation Wellness. As a health and wellness professional for nearly 30 years, Alisa carries a deep passion for bringing fresh meaning to the world of health and fitness.

Website:  www.alisakeeton.comwww.revelationwellness.org

Podcast: https://www.revelationwellness.org/podcast/

Instagram: https://www.instagram.com/alisakeeton/https://www.instagram.com/revelationwellness/

Blog & Coaching 

Health and Wellness Coaching
Wholly Well Journey on Instagram
Books on Amazon

In episode 028 of the Wholly Well Journey podcast, Natalie Hickson, @angrymamacoach is our special guest. She shares her struggle with destructive mom anger and her road to healing and helping other moms. But this episode isn’t just for parents—it’s for anyone who has dealt with difficult (even out-of-control) emotions and craves deep insights and practical steps to become emotionally healthy.Natalie shares her deeply personal journey of dealing with explosive anger, how it affected her family, and the pivotal moments that led to her transformation. Through therapy, faith, and practical strategies like the 'sit and pray' technique, Natalie found hope and healing. The conversation focuses on recognizing destructive patterns, the importance of a relationship with God, and offers actionable steps for breaking free from anger to repair and restore relationships with loved ones.

Connect with Natalie:Natalie Hixson is a wife and mom. She is an author and Certified Professional Life Coach. Her mission and passion are helping discouraged and burnt-out Christian moms overcome destructive anger so they can enjoy being wives and moms. Natalie, her husband Mike, and their three daughters live in beautiful Bozeman, Montana.Website:  https://nataliehixson.com/Podcast: https://nataliehixson.com/the-motherhood-restored-podcast/Instagram: https://www.instagram.com/angrymamacoach/

Blog & Coaching 

Health and Wellness Coaching
Wholly Well Journey on Instagram
Books on Amazon

Ever feel overwhelmed by the endless stream of diet advice? With so many fad diets and conflicting nutritional guidance, it’s no wonder we struggle to make lasting changes. Join us for episode 027 on the Wholly Well Journey podcast as she uncovers four simple yet transformative healthy eating habits that can have a huge impact on your overall well-being… without spending extra time or money on another diet plan.

Resources:Ep 004: One Piece of Advice All Diets Have in Common
21 Ideas for a High Protein Breakfast for Weight Loss
17 Delicious High-Protein Snacks to Beat the Afternoon Slump

Blog & Coaching Health and Wellness Coaching
Daniel Fast Journey Info
Wholly Well Journey on Instagram
Daniel Fast Journey Book on Amazon
Firm Foundation Devotional on Amazon

Welcome to a conversation with Hannah Smith, a certified biblical counselor, singer, and speaker. Hannah shares her compelling journey from pursuing academic knowledge to uncovering deep spiritual wisdom and mental peace. 

Episode 026 covers the value of true biblical substance over worldly knowledge, the costs of casual Christianity, and the importance of understanding spiritual warfare. Hannah gives practical tips for finding healing in community and time spent in the secret place to heal emotional wounds and strengthen our mental health.

Join us as we explore practical strategies for overcoming depression, shame, and spiritual stagnation and discover how to live a life fully alive in Christ. 
Check out the Show Notes

Blog & Coaching Resources
Health and Wellness Coaching
Daniel Fast Journey Info
Wholly Well Journey on Instagram
Books on Amazon

Connect with Hannah Smith
Hannah Smith is a Singer, Podcaster, Writer, Speaker, and Certified Biblical Counselor, and the face behind the Marked Brand. 

Hannah's calling is to speak healing, life, and the truth of Jesus Christ to wounded spirits and souls, and to create a multi-faceted platform where daughters, sisters, mothers, and wives can lean toward being totally freed from the emotional wounds, mind-sets and “heart-sets” that bind us. 

The Marked Brand is one that was birthed to nurture, equip, admonish, and ignite the Woman of God whose aim is pure intimacy, deep emotional healing, and resolute holiness in her heart and home. 
To stay connected with Hannah and explore her work and services, you can follow her on Instagram at @its_hannahthebrand and check out the She's Marked Podcast at www.shesmarked.com 
Other ways to connect: Facebook: its_hannah The MRKD Store: www.mrkdstore.com
Instgram: @themrkdstore