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Episode 6

Walking might just be the most underrated wellness habit you’re not using — and it’s free, simple, and deeply restorative. In this episode, we explore why walking for wellness is one of the most effective habits for overwhelmed Christian women looking to rebuild their health after burnout.

Dr. Mason shares research on how walking improves weight loss, stress, joint pain, cravings, and heart health, while Brooklynn unpacks how this gentle rhythm helped her reconnect with her body, mind, and faith.

Whether you’re healing, anxious, or just too exhausted to start something new, this episode will remind you that you don’t have to overhaul your life to make meaningful change. Sometimes the smallest steps — like going for a walk — make the biggest difference.

⏱️ What You’ll Hear

• Why walking is a powerful, God-designed habit
• Research on how walking impacts your joints, cravings, and weight
• A personal story of how walking became a core habit
• What Scripture says about honoring God with our bodies
• How walking improves emotional and relational health
• A grace-filled habit to practice walking as worship this week

🌿 Quick Win Practice:

Walking as Worship

Before your next walk, take 30 seconds to pause. At the starting point, mentally set down your to-do list. Imagine leaving your stress behind. Then as you walk, engage your five senses. What do you see, smell, hear? Begin thanking God for small things — your breath, the breeze, the trees, the ability to move. Gratitude shifts your mindset. Presence calms your nervous system. If that feels hard, start by playing a Christian playlist to help anchor your focus. This isn’t about performance — it’s about presence. A walk can become a holy reset.

📚 Articles & Research Referenced

· Taylor, A. H., & Oliver, A. J. (2009). Acute effects of brisk walking on urges to eat chocolate, mood, and hunger in regular chocolate eaters. Appetite, 52(1), 155–160.

· Hayashi, T., Tsumura, K., Suematsu, C., Okada, K., Fujii, S., & Endo, G. (1999). Walking to work and the risk for hypertension in men: the Osaka Health Survey. Annals of internal medicine, 131(1), 21–26.

· Greenleaf, A. T., Williams, J. M., Leibsohn, J., Park, J., & Walther, B. (2023). Put on your walking shoes: A phenomenological study of clients’ experience of Walk and Talk Therapy. Journal of Creativity in Mental Health.

📖 Bible Verses Referenced:

• Romans 12:1 — “Offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.”

• Matthew 11:30 — “For my yoke is easy and my burden is light.”

🔔 Don’t Miss an Episode:

Subscribe to The Godly Habits Podcast for weekly encouragement, practical faith-based wellness tips, and Christ-centered tools for real life.

📣 Coming Next Week:

Next week, we’re talking about how to forgive yourself for past habit failures and what’s keeping you stuck from moving forward. This episode will help you release guilt and start fresh with grace.

Legal Disclaimer:

This podcast is for educational purposes only and is not a substitute for professional medical or mental health care. Always consult your doctor or therapist for personalized support.

Episode 5

Stress isn’t just uncomfortable — it’s often the hidden reason our habits don’t stick. In this episode of Godly Habits, we’re unpacking how chronic stress affects your mind, body, and spirit — and how learning to manage it is the key to consistent, Christ-centered wellness. If you’re feeling overwhelmed, scattered, or stuck in survival mode, this conversation will help you slow down and reconnect with what really matters.

⏱️ What You’ll Hear:

• Why stress management is foundational for habit success
• The surprising ways stress drains your energy and discipline
• A biblical perspective on rest and wellness from Jesus’ life
• A quick win that helps you discover how you naturally connect with God
• How one simple shift can bring more peace, clarity, and consistency into your rhythms

🌿 Quick Win Practice:

Take the free Spiritual Pathways Quiz (link below) to discover how you most naturally connect with God. Once you identify your top pathway, try one small practice that aligns with it this week — whether it’s a walk in nature, time in solitude, or a moment of creative worship. This isn’t about pressure — it’s about peace. Let God meet you in the space where your soul feels most at home.

Sacred Pathway Quiz: sacred-pathways-quiz.pdf

📖 Bible Verses Referenced:

• Matthew 11:30 — “My yoke is easy and my burden is light.”
• Mark 1:32–34 — Jesus ministering under pressure
• Mark 6:31 — “Come with me by yourselves to a quiet place and get some rest.”

📚 Articles & Research Referenced:

• Ripley, J. S., & Worthington, E. L., Jr. (2014). Couple therapy: A new hope-focused approach. InterVarsity Press Academic.
• Arloski, M. (2014). Wellness coaching for lasting lifestyle change. Whole Person Associates.
• Norcross & VandenBos — “Self-care is not a narcissistic luxury… it is a clinical necessity.”
• • Ilardi, S. (2009). The Depression Cure: The 6-Step Program to Beat Depression Without Drugs. Da Capo Lifelong Books.

📬 Need Prayer? Have Questions?

We’d love to hear from you:

📧 contact.godlyhabits@gmail.com

🔔 Don’t Miss an Episode:

Subscribe to The Godly Habits Podcast for weekly encouragement, practical faith-based wellness tips, and Christ-centered tools for real life.

📣 Coming Next Week:

We’re shifting the focus to the body — and the surprising impact of one small, overlooked habit: walking. Dr. Howe and Brooklynn will share why this simple rhythm is a powerful, God-designed way to support your mental, physical, and spiritual health. You don’t have to overhaul your life to start healing — sometimes, the smallest steps make the biggest difference.

Legal Disclaimer:

This podcast is for educational purposes only and is not a substitute for professional medical or mental health care. Always consult your doctor or therapist for personalized support.

Episode 4

What actually helps when life falls apart?

In this episode of Godly Habits, we’re exploring why the spiritual rhythms you build in quiet seasons may be the very lifelines God uses to carry you through crisis. Whether you’re currently walking through a hard season or want to prepare well for the future, this conversation offers gospel-rooted hope and practical encouragement. We’ll share what research shows about the most resilient Christians, the surprising power of prayer and presence, and a simple habit you can start today to strengthen your soul.

If you’ve ever asked, “How do I stay grounded when everything is spinning?” — this episode is for you.

⏱️ What You’ll Hear:

• Why crisis is not the best time to start building spiritual structure — and what to do instead

• What a study of church members in crisis revealed about resilience and connection

• How habits of prayer, presence, and remembrance prepare us for the unexpected

• A 5-minute journaling habit that builds spiritual muscle memory

• Encouragement if you’re already in a storm and don’t feel strong enough to stand

🌿 Quick Win Practice:

📝 Create a Faithfulness File

Take 5 minutes today to write down one moment when God showed up for you. It might be a time He brought peace, provision, or unexpected strength. Then ask the Holy Spirit to help you remember more. This habit of remembrance builds spiritual resilience — so that when crisis hits, you’re not scrambling. You’re drawing strength from what you’ve already stored up.

📖 Bible Verses Referenced:

• 2 Corinthians 10:3–5 — “We take captive every thought to make it obedient to Christ.”

• Galatians 6:2 — “Carry one another’s burdens…”

• Psalm 121:1–2 — “Where does my help come from? My help comes from the Lord.”

📚 Articles & Research Referenced:

• Stone, H. W., Cross, D. R., Purvis, K. B., & Young, M. J. (2004). A study of church members during times of crisis. Pastoral Psychology, 52, 405–421.

• Center for Bible Engagement. (2009). Understanding the Bible Engagement Challenge: Scientific Evidence for the Power of 4. Back to the Bible.

📬 Need Prayer? Have Questions?

We’d love to hear from you:

📧 contact.godlyhabits@gmail.com

🔔 Don’t Miss an Episode:

Subscribe to The Godly Habits Podcast for weekly faith-based encouragement, wellness tools, and practical habit-building support grounded in God’s Word.

📣 Coming Next Week:

If you’re running on empty, don’t miss next week’s episode — we’re talking about stress management that actually helps when life feels like too much. Get ready to feel grounded again.

Legal Disclaimer:

This podcast is for educational purposes only and is not a substitute for professional medical or mental health care. Always consult your doctor or therapist for personalized support.