Most women only get 15 grams of fiber a day — but we need 25. In this episode, Alexis shares why fiber is essential, how vegetables serve as God's natural medicine, and practical ways to reach your daily fiber goal.

📖 Scripture: Genesis 1:29, 3 John 1:2

Episode Highlights:

• What fiber is and why it matters
• Daily fiber needs: 25g for women
• Top fiber-rich vegetables: broccoli, Brussels sprouts, carrots, leafy greens, cauliflower, sweet potatoes
• Benefits: digestion, blood sugar, heart health, gut-brain connection, inflammation reduction
• Alexis’s testimony on health and mental wellness through vegetables
• Practical tips to add more fiber to every meal

Challenge: Track your veggies for 3 days. Aim for 5–7 servings daily.

Connect with Alexis: Website: Join our faith-inspired training and fitness fellowship! 📚 Victory Readers Book Club: Join me in the Cornerstone Victory Church book club. 📸 Instagram: @wellwomancoaching

In this inspiring and faith-centered episode, Alexis shares how talking to strangers and forming new connections can support your wellness journey — emotionally, mentally, and spiritually.

Sometimes, the people closest to us may feel emotionally drained or too familiar with our struggles to offer a fresh perspective. That’s where new connections — people outside your usual circle — can bring unexpected compassion, encouragement, and clarity.

This episode explores:

• Why connecting with strangers can enhance your emotional and mental health

• The science behind “weak tie” relationships and how they help us thrive

• Biblical examples of life-changing encounters with strangers

• Trusted resources and support groups to help you expand your wellness community

If you’ve been feeling isolated or unsure where to turn for support, this episode reminds you that help, hope, and healing can often come from the people you haven’t met yet.

🧠 Focusmate – Virtual Body Doubling for Productivity 👉 https://www.focusmate.com/?fmreferral=ZpyoPYBH4m

⛺ Caveday – Deep Work Sessions with a Global Community 👉 https://www.caveday.org/try?via=alexis-crisp

🧩 NAMI NYC – Mental Health Support Groups 👉 https://naminycmetro.org/support-groups/

📚 Victory Readers Book Club – Faith-filled fellowship through books 👉 Bookclubs.com

💪🏾 FIT Church Nassau County – Faith-based fitness and encouragement 👉 https://www.facebook.com/groups/FITChurchNassau

• Hebrews 13:2 (NIV) “Do not forget to show hospitality to strangers, for by so doing some people have shown hospitality to angels without knowing it.”

• Proverbs 27:17 (NIV) “As iron sharpens iron, so one person sharpens another.”

• John 4:29 (NIV) “Come, see a man who told me everything I ever did. Could this be the Messiah?”

• 3 John 1:2 (NIV) “Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.”

🌐 Website: www.wellwomancoaching.net 📧 Subscribe: Get coaching tips and wellness resources in your inbox 📲 Follow: @wellwomancoaching

🎧 Listen to more episodes: wellwomancoaching.podbean.com

Have you ever found yourself getting triggered by the same situations again and again — and staying upset for hours, days, or even weeks? In this episode, Alexis shares how she broke that cycle using the 90-Second Rule, a simple but powerful tool for emotional regulation backed by both science and scripture.

You’ll learn what happens in your body during a trigger, why it can pass naturally in just 90 seconds, and the five steps Alexis uses to let the initial emotional wave go without fueling it. She also shares personal stories of how this practice transformed her emotional stability, mental health, and relationships.

Discover how pausing, breathing, and inviting God into the moment can help you respond from a place of peace instead of reactivity — and protect your God-given joy.

Scriptures: James 1:19-20, Proverbs 16:32, Psalm 4:4, 3 John 1:2

In the final episode of the Cycle Syncing for Faith, Fitness, and Fullness of Life series, Alexis brings everything together to help you make cycle syncing a sustainable, life-giving lifestyle.

You’ll learn how to plan your month around each phase of your cycle — Menstrual, Follicular, Ovulatory, and Luteal — so you can honor your body’s natural rhythms while living in alignment with God’s design. Alexis shares practical ways to apply phase-specific nutrition, workouts, and faith practices, along with personal insights from her journey of integrating cycle syncing with the blood type diet, juicing, and mental health support.

With grace as the guide, she shows how to create a personalized plan that supports your health, relationships, ministry, and calling — without rigid rules or restrictions.

Scriptures: Ecclesiastes 3:1, Psalm 139:14, 1 Corinthians 14:40, 3 John 1:2

In Part 3 of the Cycle Syncing for Faith, Fitness, and Fullness of Life series, Alexis dives into the Ovulatory (Days 13–15) and Luteal (Days 15–28) phases — the times when your energy and influence peak, and when you prepare for the next cycle by stewarding your energy wisely.

Discover how to support your body with phase-specific nutrition, from high-fiber vegetables in ovulation to magnesium-rich leafy greens in the luteal phase. Discover which workouts best suit your high-energy days and learn how to transition into gentler movements as your body prepares for rest. Alexis shares science insights, scriptural encouragement, and her testimony of eliminating PMS and menstrual cramps through intentional faith, food, and fitness practices.

You’ll gain practical strategies to plan social events, speaking engagements, and fitness goals around your natural hormonal rhythms — so you can honor God’s design instead of fighting it.

Scriptures: Proverbs 31:17, 1 Peter 4:10, Ecclesiastes 3:1, 3 John 1:2

In Part 2 of the Cycle Syncing for Faith, Fitness, and Fullness of Life series, Alexis dives deep into the Menstrual (Days 1–5) and Follicular (Days 6–14) phases — your body’s God-designed time for rest, renewal, and rebuilding.

Discover how to support your body in each phase through phase-specific nutrition, restorative or energizing workouts, and faith practices that honor the rhythms God created. Alexis shares practical food and fitness tips from In the Flo, scientific insights on hormonal shifts, and her testimony of living pain-free through cycle syncing and juicing.

You’ll learn how to track your cycle, use it as a framework for your health and wellness goals, and start matching your lifestyle to your body’s natural seasons.

Scriptures: Matthew 11:28, Psalm 139:14, Ecclesiastes 3:1, 3 John 1:2

Discover how aligning your food, fitness, and daily life with your menstrual cycle can transform your health, energy, and mood. In the first episode of our Cycle Syncing for Faith, Fitness, and Fullness of Life series, Alexis shares the biblical foundation for honoring your body’s God-designed rhythms, provides a quick overview of the four cycle phases, and shares her testimony of transitioning from painful cycles to pain-free, empowered living. Learn how to start tracking your cycle, identify patterns, and create structure that supports your body, mind, and spirit.

Scriptures: Ecclesiastes 3:1, Psalm 139:14, 1 Corinthians 6:19-20, Matthew 11:28

Cycle Syncing, Menstrual Cycle Health, Hormone Balance, Faith and Wellness, Christian Life Coach, Women’s Health, Natural Hormone Support, Bible and Health, Holistic Health for Women, Period Health Tips, Menstrual Phases Explained, Faith-Based Fitness, Wellness for Christian Women, Hormonal Health and Faith, Biblical Self-Care

In this heartfelt, unscripted and unedited episode, Alexis shares her reflections on the viral "We Do Not Care" movement, started by JustBeingMelanie, and how it resonates with women at every stage — not just those in perimenopause or menopause. She challenges the phrase “I don’t care,” offering a faith-based lens rooted in 1 Peter 5:7 and other scriptures that encourage casting one's cares on the Lord.

From the wisdom of The Artist’s Way to her current personal health challenge, Alexis unpacks the emotional and spiritual toll of constantly caring without reciprocity. This episode encourages women to stop squandering their creative energy on what doesn’t yield fruit — and start nurturing what truly matters by discovering their God-given purpose.

💚 Scriptures shared: 1 Peter 5:7, Psalm 55:22, Matthew 11:28–30, Philippians 4:6–7