We hear it all the time…

“Just be consistent.”

“Just stick to the plan.”

“Just try harder.”

But what if the reason you feel inconsistent, stuck, or like nothing is really clicking… has nothing to do with your effort?

In this episode, I'm joined by Courtney Townley, women's health coach, host of the Grace & Grit podcast, and author of The Consistency Code - and we go way deeper than food, workouts, or routines.

We talk about what it actually means to be physically, mentally, and emotionally healthy… and why so many women feel like they’re doing everything “right” but still don’t feel good in their lives.

We live in a world of "info-besity." There's no shortage of protocols, plans, and programs telling you exactly what to eat, how to move, and who to be. And yet… you're still stuck. Still starting over. Still wondering why it feels so hard.

Because real health isn’t about following a perfect plan. It’s about learning how to lead yourself through a life that is constantly changing.

And if you’ve been stuck in cycles of starting over, feeling off track, or questioning yourself… this episode is going to completely transform your perspective.

In This Episode, We Talk About:

• Why outsourcing your health keeps pulling you further from yourself — and what to do instead
• The concept of "info-besity" and why more information is not the solution
• The 4-part Consistency Code framework
• What self-trust actually is (hint: it's a practice, not a personality trait)
• Why busyness is often a hiding habit — and what you might really be avoiding
• The campfire analogy that will completely reframe how you think about falling off track
• Why you cannot criticize yourself healthy — and what the science says about it
• The one small shift you can make today to start unburdening your nervous system

About Courtney Townley

Courtney has been helping women take better care of themselves with more consistency and ease for over 20 years. She teaches women how to rebuild their relationship with themselves so they can experience deep health, purpose, and impact. She’s the host of the Grace & Grit podcast and the author of The Consistency Code.

Connect With Courtney

• Website: GraceandgritGrace & Grit with Courtney Townley
• Instagram: Instagraminstagram.com/gracegrit
• Book: TheconsistencycodeThe Consistency Code: A Midlife Woman’s Guide to Deep Health and

🎥 Register for my FREE live workshop : The 4-Step Method To Stop Feeling Obsessed With Food

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support.


DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

If you’ve been trying to change your your relationship with food or eating habits… but feel like you keep repeating the same patterns no matter HOW HARD you try, this episode is going to show you why.

Because the issue that you don't have enough information or knowledge.

The issue is in.... your nervous system.

I'm about to share a deeply personal realization I made last week when I noticed that despite journaling, meditating, and “doing all the right things,” I still felt overwhelmed, stuck, and unable to shift certain patterns.

I finally realized what I was missing.

In this episode, you're going to learn:

• Why you can want change deeply but still feel unable to create it

• How a chronically stressed nervous system keeps old patterns in place

• The subtle signs your body is living in survival mode

• Why constant stimulation and busyness make healing harder

• The surprising role boredom and stillness play in real change

PLUS! At the end of the episode, I'm leaving you with an actionable challenge that's going to help regulate your nervous system, shift out of survival mode, think more clearly and finally start experiencing real change in your relationship with food.

🎥 Register for my FREE live workshop : The 4-Step Method To Stop Feeling Obsessed With Food

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support.


DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

“What if I’ve dieted for so long that I’ve permanently damaged my metabolism?”

This is a question I hear a lot. If you’ve spent years restricting, tracking, cutting carbs, pushing through hunger, over-exercising, … it makes sense that your body doesn’t feel the same anymore.

Maybe you’re exhausted.

Maybe you’re lifting weights but not building muscle.

Maybe you’re barely hungry all day… then ravenous at night.

Maybe the second you loosen control, your brain screams, “You’re going to gain everything back.”

In this episode, I sit down with Ashley Fillmore - professional nutrition coach, health educator and certified personal training with nearly 20 years of experience helping women heal their metabolism , balance their hormones and achieve body-composition changes that last a lifetime.

We talk about:

• What “metabolic adaptation” really is

• Why chronic restriction down-regulates your metabolism

• The difference between intentional healing and chaotic rebound eating

• Why swinging from restriction to bingeing feels so awful

• Signs your metabolism needs support

• And the question everyone is afraid to ask: Is it repairable?

This conversation is so compassionate and science-informed. You're going to walk away knowing how to begin supporting your metabolism without obsessively tracking or white-knuckling your way through another plan.

Connect with Ashley:

• Website & Coaching: https://www.metabolicfix.com/one
• Podcast: https://www.metabolicfix.com/podcasts/cheers-to-your-success
• Instagram: @ashley_fillmore1
• Free Phase Assessment Quiz: https://www.metabolicfix.com/phase-quiz
• Free Hormone Assessment and Hormonal Guide: https://www.metabolicfix.com/hormone-quiz

🎥 Register for my FREE live workshop : The 4-Step Method To Stop Feeling Obsessed With Food

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support.


DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.