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Nourishing Her Midlife Rest: Body & Soul is a podcast for Christian women in their 40s and 50s navigating perimenopause, hormone shifts, exhaustion, burnout, and the changing rhythms of midlife.
Hosted by Bethany Thomson, Registered Dietitian, functional nutritionist, and Christian life coach, this podcast blends functional nutrition, hormone health, whole-person wellness, and grace-filled encouragement to support women in body and soul.
Some episodes are practical and educational—covering topics like perimenopause, hormones, fatigue, inflammation, nervous system support, digestion, stress, and nourishment in midlife.
Others are more reflective and restorative, offering gentle conversations about rest, emotional healing, caregiving, faith, identity, and learning to live with greater steadiness and compassion in seasons of overwhelm.
Whether you feel exhausted, disconnected from yourself, stuck in survival mode, or simply weary from carrying too much for too long, there is space for you here.
Together, we’ll explore a gentler path toward nourishment, steadiness, and rest—body and soul.
Learn more at:
www.ingrainedliving.com
010 Bonus Coaching Session: Create Your Full Sail Anchor
Intro (1–2 min)
“Welcome, dear ones, to this special bonus coaching session of Nourishing Her Midlife Rest: Body & Soul
I’m Bethany Thomson and I walk with women as a Registered Dietitian, functional nutritionist and holistic Christian life coach.
If you haven’t already, pause and grab your Full Sail Anchor worksheet at www.ingrainedliving.com/anchor — you’ll want it in front of you so we can fill it out together.
In our last episode, we talked about why anchors matter in perimenopause and midlife. I shared about my own anchor — dinner at 5:30 — and how that one rhythm has steadied my evenings and created space for connection and peace.
Today, we’re going to walk step by step through creating your own anchor. Think of this as a guided coaching session — by the end, you’ll have something simple and powerful on paper that can steady you in this season.”
Story / Empathy (2–3 min)
“I was talking recently with a friend who has twin grandchildren. She told me how quickly she learned that they need routine — because when they don’t have it, there are meltdowns.
And as she shared that, I realized how true that is for us too. We may not throw tantrums on the floor, but when our rhythms are off — when we’re living scattered, rushed, and stretched thin — our nervous systems feel it. And so do the people around us.
During perimenopause, when so much is shifting inside our bodies and in our lives, we need steadiness and stability more than ever. Anchors are one way we give that gift to ourselves. They help our brain and body know: you are safe. You are steady. You are held.”
Bridge with River & Oak Imagery (2 min)
“Without an anchor, life is like being carried along by a current — sometimes swift, sometimes gentle, but always moving. Without something to steady you, you end up scrambling, working hard just to keep your footing. An anchor changes that. It doesn’t remove the current, but it holds you in place. It lets you stop fighting, stop dog-paddling, and finally breathe. Anchors give your body and soul permission to rest.”
It’s like a tree in a storm. The leaves and branches whip and sway, but the oak stays rooted. Anchors help us bend without breaking. Without them, we’re more like wildflowers or stalks of wheat — fragile, tossed in every direction. With them, we’re held.”
One Anchor at a Time (1 min)
“Now, I should also say this: one anchor alone won’t carry you forever. We all need more than one rhythm to steady us. But we start here, with one. Because if you try to change everything at once, it’s like dropping ten anchors into a river — you just get tangled up.
Change is most sustainable one step at a time, one anchor at a time. Once this one has settled into place, you can add another. But today, we’re simply going to choose one.”
Explaining Worksheet Pathways (2 min)
“You’ll notice in the worksheet there’s a big circle in the center and eight circles around the outside. There are two ways you can approach this.
If you already know what your anchor is — maybe it came to mind as soon as you heard me share my story — go ahead and write it in the center. Then we’ll work through the outer rings to strengthen your ‘why.’
But if you’re not sure yet, don’t worry. You can actually start with the outer rings. Walk through each reflection prompt with me — values, emotions, relationships, health, nervous system. When we’ve worked through them, you’ll see a pattern. That pattern will point you toward a rhythm or habit that steadies you. And that’s the one you’ll write in the center circle at the end.”
Step 1 – Name Your Anchor (3 min)
“In the center circle of your worksheet, write the habit or ritual you want to serve as your anchor for this season.
Keep it simple and specific. It might be: dinner at 5:30, a morning walk, ten minutes of prayer before bed, lighting a candle when you journal, or a lunchtime pause outside.
For me, it’s dinner at 5:30 — not just for the food, but because it tells me the workday is over, and now it’s time for presence with my family.
Now, I want to pause here and say something really important. Your anchor doesn’t have to check every single circle on this worksheet. This isn’t a test, and there’s no such thing as a perfect anchor.
Some anchors are broad, and they ripple into many areas of life. For example, my dinner-at-5:30 touches my values, my family relationships, my health, even my nervous system.
But some anchors are more focused — maybe journaling before bed, or stepping outside for a walk at lunch. Those might touch just two or three circles: your emotions, your spiritual life, and your sense of calm. And that’s just as powerful.
What matters most is that your anchor steadies you. Even one strong connection is enough to begin creating ripple effects.”
Take a moment now and write yours. Don’t overthink it. Choose something small but meaningful.
🎵 [Pause with soft music — 20 seconds]”
Step 2 – Outer Circles (10–12 min)
“Now we’ll move around the outer circles, one at a time. I’ll read each prompt, share my example, and then give you space to reflect.”
1. How It Honors My Values
“Which of your core values does this anchor reflect?
For me, dinner at 5:30 honors my value of family and presence.
And if you’re not sure what your values are yet, that’s okay. Just ask yourself: What matters most to me right now? What feels life-giving? What do I most want to protect? That’s often where values begin to show up.
One of the things I often do with my coaching clients is help them identify their core values, because once you know them, it becomes so much easier to say yes to what aligns and no to what doesn’t. It reduces stress, because you’re not chasing everything at once — you’re choosing what matters most in this season.
Take a moment now to write down the value, or values, that your anchor reflects and why those are important to you.”
🎵 [Pause]
2. How It Tends to My Heart
“How does this anchor help you feel calm, confident, or secure?
For me, having dinner planned and served at 5:30 means I don’t spend the evening feeling scattered or behind. It lowers my stress and gives me peace. It also reassures me that I’m tending well to my family. Especially now, as I’m spending more time with clients, this rhythm gives me confidence that I am making intentional space for my husband and children. It tells my heart that even in a full season, I’m still showing up for them.
Remember, your anchor doesn’t have to fix everything. Even one small rhythm can shift how your body and heart feel — helping you feel more grounded and less rushed.
Go ahead and write down one way your anchor tends to your heart.”
🎵 [Pause]
3. How it Nurtures My Relationships
“How does this anchor improve your connection with family, friends, or community?
For me, dinner on time creates space for meaningful conversations, for my husband to lead us in Scripture reading and prayer some evenings, and sometimes even for a family walk or playtime afterward. That one rhythm deepens our connections.
Think about who this anchor helps you connect with — or how it makes room for presence.
Take a moment to write that down.”
🎵 [Pause]
4. How it Nourishes my Body
“How does this anchor nourish your body or support your well-being?
For me, eating dinner at 5:30 means I’m not skipping meals, snacking out of hanger, or keeping my kids waiting until they’re grumpy and crashing. It steadies our bodies as well as our emotions.
Maybe for you, your anchor helps you move, breathe, hydrate, or just eat on time.
Write down the way your anchor supports your physical health.”
🎵 [Pause]
5. How it Nourishes My Soul
“How does this anchor feed your faith or your mindset?
For me, dinner creates the opportunity for family prayer and reflection, and it reminds me to slow down and receive rest as a gift from God.
Your anchor might open space for Scripture, prayer, gratitude, or simply the mindset shift that says: I don’t have to hustle right now.
Write a few words about how your anchor nourishes your soul.”
🎵 [Pause]
6. How It Helps Me Feel Calm and Steady
“How does this anchor create rhythm, predictability, or peace?
Anchors tell our bodies we’re safe. For me, dinner at 5:30 signals the end of my workday and the start of what I call my ‘eventide hours.’ It calms my nervous system and helps me stop running on adrenaline.
Your anchor doesn’t have to be dramatic — even the simplest rhythm tells your body, You’re safe, you can breathe now.
Take a moment to write down how your anchor regulates your nervous system.”
🎵 [Pause]
7. Why It Matters in This Season
“Why does this anchor matter especially right now?
For me, with an expanded schedule of seeing 28-30 clients a week for nutrition therapy it would be easy to get swept into doing more and more work in a business I absolutely love, so, I need something that reminds me to shift from working into family presence. Dinner at 5:30 does that.
Think about your current season. Maybe you’re in a season of transition, or caregiving, or just feeling weary. Why is this anchor important here, now, in this season?
Write it down.”
🎵 [Pause]
8. My Next Step to Anchor
What’s my first step to anchor this in my life? Maybe it’s reminding myself I’ve done it before. Maybe it’s working on my mindset. Maybe it’s telling someone for encouragement or accountability. Maybe it’s setting a reminder on my phone. Or maybe it’s making a small purchase — like a journal or candle — to help me anchor with intention. Choose the one next step that feels doable and personal for you.
🎵 [Pause]
Step 3 – Review & Commit (3 min)
“Now, take a step back and look at everything you wrote around your anchor. Do you see any patterns? Maybe your anchor touches your values, your emotions, your relationships, your health, or your faith. Even if it only touches two or three of those, that’s enough. Small anchors still hold steady.
At the bottom of your worksheet, write today’s date or the day you intend to start practicing your anchor. This is your starting point.
Commit to practicing this anchor for the next 14 days. Why 14? Because two weeks is short enough to feel doable, but long enough for you to notice real shifts — in your mood, your energy, your sleep, even your relationships. Think of it as an experiment, not a lifelong contract.
Not with pressure, not with perfection — but with grace. Just notice how this one rhythm steadies you. Anchors don’t remove the current, but they keep you steady in the middle of it. And even one small anchor can change the way you move through your day.”
And if you’re filling this out with the printed guide, I’ve added a reflection page for you to come back to at the end of 14 days. Don’t skip over the reflection. Just pause and notice — is there anything I see in my mood, my energy, my sleep, or even my relationships? Does this anchor feel steady enough to keep? Do I need to adjust it? Or am I ready to add another? It doesn’t need to be complicated — even writing one word to describe how you feel after 14 days can help you see the gift of this rhythm.”
And let me say this, dear one — if you get to the end of 14 days and realize you only practiced your anchor a few times, that doesn’t mean you failed. It means you’re human. It means life was full, and this is feedback for you. Maybe the anchor you chose isn’t the right fit for this season. Or maybe you need to make it smaller, simpler, or pair it with something you already do. That’s part of the process. Anchors aren’t about perfection — they’re about grace.
If you’d like to go deeper, join me for a Welcome Hour at www.ingrainedliving.com/welcome-hour, where we uncover what your body and heart most need right now to find steadiness in this season of perimenopause.
And if this episode gave you a breath of rest, would you share it with a friend who might need the same? If you haven’t yet, I’d be so grateful if you’d like, subscribe, and leave a review wherever you’re listening. Those simple steps help this podcast reach more women in midlife — so they too can find rest for their body and soul.
Closing Encouragement (2–3 min)
“Dear one, you’ve just created your first Full Sail Anchor. This is your steady point.
And remember — if your anchor feels small, that’s okay. Small anchors still hold steady. You don’t have to change everything at once. Just commit to this one rhythm for this season, and let it steady you. Later, you can always add another.
When the waters of midlife feel strong — when hormones shift, when roles are changing, when life is full — come back to this anchor.
I’d love to hear what you chose. Share it with me at Bethany@ingrainedliving.com so I can cheer you on.
Until next time, may you know: you are not behind, you are not broken, you are deeply loved — right in the middle of your season.
Grace and peace,
Bethany