Rise and Thrive Grace over Grind

About Rise and Thrive Grace over Grind

A warm, honest space for women navigating perimenopause, menopause, and the full complexity of midlife. tyej.substack.com (https://tyej.substack.com?utm_medium=podcast)

Publisher

Tye Johnson

Category

education · health & fitness

Language

en

Explicit

No

First episode

13 Apr 2025

Latest episode

20 Jul 2025

Latest episodes

12 episodes in the feed.

1. 

   20 Jul 2025

   Permission to Rest Part 2

   Takeaways Energy shifts can be subtle but impactful. Menopause can affect focus and energy levels. It's important to recognize when to pause. Self-reflection can lead to better self-care practices. Rest is essential for overall well-being. Saying 'no' is a valid response to demands. Understanding your own needs is crucial for healing. Mindfulness practices can help in managing stress. Listening to your body is key to self-care. Gentleness and self-compassion are vital during tough times. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tyej.substack.com (https://tyej.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

2. 

   19 Jun 2025

   When the Strong One Breaks: A Letter to My Sister

   In this deeply personal and unfiltered episode, Dr. Tye shares part of her grief to her sister. Through raw reflection, she shares the complexity of her bond with her sister, the anger that grief doesn’t warn us about, and the silence that follows sudden loss. Dr. Tye doesn’t wrap this one up with a bow—she opens her chest and speaks straight from the ache. She also offers a simple grounding technique to help you come back to your body when the grief gets too loud, and closes with a reminder that remembrance is its own kind of medicine. What You’ll Hear in This Episode: * What sibling loss feels like when you're the last one left * The anger that sits behind grief, and why we need to name it * What it means to parent your sister’s children after she’s gone * Why “being the strong one” can break you * How somatic grounding can help regulate deep grief * A journal prompt to help honor your own loss * A gentle blessing for anyone who’s walking through sibling grief right now This episode is a love letter, a release, and a sacred offering. If you’re grieving, you don’t have to do it alone. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tyej.substack.com (https://tyej.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

3. 

   16 Jun 2025

   How to Set Boundaries Around Rest Without Guilt

   In this bite-sized episode, Dr. Tye drops a truth many of us need to hear on repeat: protecting your rest is not selfish—it’s sacred. This week’s practice is simple but powerful: say no without explaining yourself. That’s it. Because your heart rhythm? It deserves peace.Your body? Deserves boundaries.And your spirit? She deserves room to breathe. What You’ll Hear:🛑 Why "no" is a full sentence💗 A grounding heart-centered affirmation🔥 The reminder that rest is resistance💬 A script to help you practice unapologetic boundary-setting🌱 A loving challenge to notice your need to explain—and gently release it Weekly Homework:Say no at least once this week—without explanation.Then place your hand on your heart and say out loud: “My rest is resistance. I am worthy of boundaries.” Quote of the Episode: “When you protect your rest, you're not selfish—you’re self-full.” – Dr. Tye Thanks for reading Rise and Thrive Grace over Grind! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tyej.substack.com (https://tyej.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

4. 

   9 Jun 2025

   The Power of Rest: A Revolutionary Act

   In this episode of Rise and Thrive, Dr. Tye emphasizes the importance of rest as a fundamental aspect of self-care and resistance against societal pressures. She introduces the concept of a 'rest deficit' and discusses the seven types of rest that individuals, particularly women, often overlook. She encourages listeners to recognize their need for rest and to take actionable steps towards incorporating it into their lives, highlighting that rest is not a luxury but a necessity for overall well-being. Takeaways * Rest is not a luxury; it's a birthright. * Choosing to rest is revolutionary in a productivity-driven world. * Sleep does not equate to rest; many experience a rest deficit. * There are seven types of rest that are essential for well-being. * Physical rest includes both sleep and active rest like yoga. * Mental rest involves clearing your mind of racing thoughts. * Emotional rest allows you to be your authentic self without pressure. * Social rest is about surrounding yourself with life-giving people. * Sensory rest helps reduce overstimulation from the environment. * Creative and spiritual rest foster inspiration and connection to something greater. Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity by Dr. Saundra Dalton-Smith. https://www.drdaltonsmith.com/ Thanks for reading Rise and Thrive Grace over Grind! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tyej.substack.com (https://tyej.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

5. 

   1 Jun 2025

   Permission to Rest

   In this episode, Dr. Tye talks about how important rest is, especially for women, and how rest can be seen as a way to fight against social pressures. She talks about her own experiences with sadness and how important it is to rest without feeling guilty about it. Dr. Tye gives useful advice on how to rest without feeling guilty and stresses that rest is not a luxury but a need for healing and strength.Key PointsRest is important, but it's often seen as a luxury.There are extra expectations on black women to be strong.Rest is a way to fight back against systems that take advantage of our fatigue.Grief situations make it clear that we need to rest.To rest is not to be weak; to do so is to be wise.Society has taught people to feel guilty about taking a break, and this needs to be fought.Taking small, planned breaks to rest can change your life.For self-care, it's important to set limits on when you can rest.Your worth is not based on how much work you get done.Accepting rest can help you heal and feel stronger. Thanks for reading Rise and Thrive Grace over Grind! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tyej.substack.com (https://tyej.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

6. 

   26 May 2025

   Bold Looks Good on You

   This week's episode of Rise and Thrive is a love letter to all the women who have been nurturing, grinding, and holding it all together—sometimes at her own cost. This one's for you, sister. We're talking about burnout that goes beyond your body to your soul. It happens when you feel guilty and say yes, stay quiet so that you won't argue, or do too much so that you won't make others upset. Does this sound familiar? But here's the reframe: Bold isn't loud. Bold is concise. Present. Unapologetically grounded in your worth. In this episode, I guide you through Why boundaries aren't barriers—they reflect self-respect in action. How to find out where you're losing energy How to write your own Bold Woman Manifesto (Hint: It has a boundary ritual, non-negotiables, and a personal mantra) Why assertiveness is really just self-trust in action We end with a reminder that your power doesn't lie in doing it all. It lies in keeping your peace, holding on to your joy, and respecting your own presence as you move forward. You do not have to be prepared to be courageous. You simply need to start! Journal prompt: Where do I need to bless myself with a boundary this week?Reply and let me know—what’s one non-negotiable you’re claiming this season? Thanks for reading Rise and Thrive Grace over Grind! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tyej.substack.com (https://tyej.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

7. 

   19 May 2025

   The Red Pill Aftermath

   In this episode, Dr. Tye guides you through the healing steps of recovery from the emotional wreckage of a toxic Red Pill relationship. If you've ever felt uncentered, invisible, or lost after such a relationship, this episode is for you. Dr. Tye discusses five sacred acts of reclamation that will reconnect you with your inner voice, set firm boundaries, link with supportive communities, practice authentic self-care, and know when to seek professional help. Key Takeaways: * Reconnect with your inner self through the "Sacred Morning Minutes." * Set firm, non-negotiable boundaries to safeguard your peace. * Conduct a "Community Audit" to work around a supportive network of relationships. * Practice self-care rituals that reverence your body, mind, and spirit. Know when to seek healing and mental health care from a professional. This is your invitation to take back your peace, happiness, and mental wellness. You are not broken—you're becoming. Listen for down-to-earth guidance to get you up, healing, and back to who you really are. Your 5 Steps to Healing & Wholeness (https://www.canva.com/design/DAGn15_cQWg/eEoHyBerpJolmLgLBA_eKw/edit?utm_content=DAGn15_cQWg&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton) Thanks for reading Rise and Thrive Grace over Grind! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tyej.substack.com (https://tyej.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

8. 

   11 May 2025

   Rise and Thrive with Dr. Tye – Mother’s Day Special Episode

   Hey sis, This one is tender. I’m sharing it with you on Mother’s Day, a day that can bring both celebration and sorrow, joy and aching. For those of us who are grieving our mothers while still trying to show up as mothers, this day can be especially complicated. In this special episode of Rise and Thrive, I sit down with two of my cousins—women I love deeply and who walk through the valley of grief like me. All three of us have lost our mothers, and we recorded this conversation not just to process our pain, but to honor our mothers, speak truth to our healing, and hold space for any woman who has ever had to be a mother while mourning. We talk about what it feels like to lose the women who raised us, while still showing up for our children. We explore the complicated layers of grief, especially for Black women who are often expected to keep going, keep holding, keep doing, even when we’re breaking. And we share the unspoken moments that shaped us, the spiritual downloads that guide us, and the legacy of love we carry in our bones. A Note from Dr. Tye: I didn’t edit this episode. I wanted to preserve the rawness, the pauses, the laughter, and the tears. What you’ll hear is honest and imperfect, just like grief itself. This episode is for: * Daughters navigating life without their mothers * Mothers who are grieving but still trying to show up for their children * Women healing in community and craving connection * Anyone who needs to feel less alone in their sorrow 🎧 Listen now wherever you get your podcasts. 💌 If this episode moved you, forward it to someone you love. Or reply and share your story—we see you, we hold you, and we rise together. With love and remembrance, Dr. Tye Grace over grind, sis. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tyej.substack.com (https://tyej.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

9. 

   8 May 2025

   Breaking Free with Grace

   In this emotional mini-episode, Dr. Tye offers a raw account of the burden of carrying pain and the liberating act of release. Grief, betrayal, or that nagging voice of self-doubt—whatever it may be, this episode is your gentle reminder that healing is a process—and you're not by yourself. Listen in for a soul-stirring pep talk that'll meet you where you are and lovingly nudge you toward freedom. What You'll Hear: * Why "moving on" doesn't mean pretending you're not injured * The struggle of closure versus self-protection * A sympathetic re-interpretation to assist you in moving on—even if you're not "over it" yet You do not need to do this alone. Let us get through it, together. Thanks for reading Rise and Thrive Grace over Grind! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tyej.substack.com (https://tyej.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

10. 

    5 May 2025

    Beneath the Cape

    In this first episode of Beneath the Cape, Dr. Tye sits down with Taresa, a psychiatric nurse practitioner whose tale of early trauma, perseverance, and reinvention will tug on your heartstrings. Taresa tells us about the strength she had to find after her mother passed away when she was young—and how she's now learning to soften, nurture herself, and release the need to always be "strong." This conversation is a tender invitation for every Black woman who has ever felt like she had to hold it all on her own. Key Takeaways * The extended shadow of early sorrow—and the strength it engenders * How the Superwoman Complex manifests itself in high-achieving Black women * Why self-care is a radical, healing act * The necessity to unlearn "strength at all costs License to choose softness guilt-free Want to Go Deeper? Download the free companion worksheet: What Happens When I Put Down the Cape? (https://www.canva.com/design/DAGmbdggG2Q/m9xiZaDDfzyqo6xNKFAtmQ/view?utm_content=DAGmbdggG2Q&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hb093ee8be9) This reflection tool is designed to help you explore how the Superwoman cape has shaped your story—and what freedom, softness, and real strength look like when you choose to lay it down. Thanks for reading Tye’s Substack! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tyej.substack.com (https://tyej.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

11. 

    3 May 2025

    Mini Episode: Choosing Happiness in the Midst of Grief

    Today I woke up feeling heavy. The kind of heavy that sits in your chest and makes it hard to breathe, hard to move. Some mornings are just like that—especially when you’ve been through deep loss. Sometimes I think, How much more can one person carry? I’ve lost my mother. My sister. My favorite auntie. My namesake—my sister’s daughter, Tynicha, named after me. My husband. Each one left a different kind of hole in my heart. And yet… here I am. Still rising. Still choosing joy. Still showing up. You’d think someone with that kind of grief would just tap out and sit in the sadness. And trust me, there are days when I want to. But somehow, I keep choosing joy—even when it doesn’t come easy. Even when it feels like joy is the last thing I should be able to reach for. It might look like I have it all together. Like I’m unshakable. But I want you to know the truth: I have to fight for my happiness—just like you do. This isn’t toxic positivity. This is radical resilience. This is me saying, “Yes, I’m grieving… and yes, I can still smile today.” We can feel the weight and still choose to lift each other up. We can be hurting and healing at the same time. So if you’re struggling today, know this—you are not alone. Let’s choose happiness together. Let’s crush it… even through the tears Stay Blessed! Dr. Tye Thanks for reading Tye’s Substack! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tyej.substack.com (https://tyej.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

12. 

    13 Apr 2025

    Episode 1: You Made It. That’s Enough for Today.

    In this soft opening, I’m inviting you into a space I created out of necessity — because I’ve walked through deep grief, menopause fog, burnout, and that all-too-familiar invisibility as a Black woman. And I know you’ve been through your own fire, too. This podcast is our sanctuary. A place where science and soul hold hands. Where we talk about the hard things — and learn how to rest, release, and rise. In this episode, I’m sharing: * What Rise and Thrive is all about * How we’ll be navigating grief, menopause, mental health, burnout, and identity * Why healing isn’t a luxury — it’s your birthright * What to expect in future episodes If this episode spoke to your spirit, don’t keep it to yourself — share it with your sister circle. Subscribe, leave a review, and help this healing space grow. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit tyej.substack.com (https://tyej.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

Podcast Authority Score: 17 / 100

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33

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0

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