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If you've been tuning in to this mini-series on protein, THIS is the episode you have probably been waiting for.
A recap of the previous two episodes in the seriesWhy protein needs are unique to each individualThe foundational assumptions I'm making about my audience's health goalsAn overview of general protein intake guidelinesThe Recommended Daily Allowance (RDA) for protein and why it might not be enoughHow protein needs change as we age, with specific recommendations from expertsThe importance of protein timing and distribution throughout the dayPractical tips for increasing protein intake, including meal and snack ideasThe concept of sustainable changes for long-term health
Today I focus on the specific protein needs of women in peri-menopause and beyond. I cover:Get your free download Protein Playbook here.
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"What kind of protein powder is best?" I can't tell you how many times I've been asked that question.
In this second episode of my four-part series on protein, I delve into the world of protein powders and supplements.
I cover:
The importance of using protein powders as supplements, not primary protein sourcesDifferent categories of protein powders: whey, plant-based, and egg whiteKey factors to consider when choosing a protein powder, including leucine content and third-party testingSpecific recommendations for protein powder brands I trust and useAn explanation of collagen supplements, their benefits, and limitationsResources for verifying the quality of protein supplements through third-party testingThis episode provides practical guidance on navigating the often confusing world of protein supplements, helping you make informed choices that support your health goals.
Get your Protein Playbook free download here
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Fourteen (yes, 1️⃣4️⃣) months ago, I saw on a Zoom call with our Graced Health + community and said I wanted to do an episode on protein.
It took me this long to fully research the complexities of this hot topic but also how to present it in a way that isn't diet-culturey or present a hard and fast guideline.
The problem is one episode turned into four. 🙊
But also, sorry not sorry. This is a complicated topic and I didn't feel it was responsible to put numbers and guidance out there without the science and research behind it.
Today I dive into this four-part miniseries and cover:
The importance of protein as we age and how it relates to intuitive eatingMy approach to discussing protein, focusing on aging with resilience and strengthThe basics of what protein is and its building blocksDifferent sources of complete proteins, both animal and plant-basedWhy we need more protein as we age, including an explanation of sarcopeniaThe vital roles protein plays in our overall healthA comparison of plant-based and animal-based protein sourcesThe quality and quantity of protein in different foodsThis episode sets the foundation for understanding protein's role in our diets and health, especially as we age.
You can get your Protein Prep download here (if you get email updates on Tuesdays about these episodes, check your email - it's there.)
Want to check out my primary sources?
Dr. Stacy Sims
Molly Galbraith - Girls Gone Strong
NASM Certified Nutrition Coaching Program
Got a protein question?
Hit the link at the top of your podcast player episode description/show notes (or just hit reply!). If I get enough questions that aren't answered, I'll do a bonus Q&A episode.
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We've wrapped up another season! I hope you've enjoyed learning more about Christ-centered Intuitive Eating this past season as much as I have.
If you've missed some, here is a recap with highlights from my guests over the past ten seasons.
Connect with each guest on Instagram:
Tracy Brown: @tracybrownrd
Victoria Yates: @nondiet_rn
Kristen Bunger: @kristenbunger.rd
Kristin Williams: @wonderfullymadenutrition
Jessica-Lauren Newby: @withmilkandhoney
Laura Acuna: @lauraacuna56
Brittany Wilson: @brittanywilsonrdn
Kristen Schmidt: @totus_wellness
Kasey Shuler: @joyfulhealthco
Liesel Maddox: @dietitian.lieselSupport the show
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{Programming Note: I was traveling and didn't have my mic with me so the audio isn't the best. Thanks for your understanding!}
What gentle nutrition means (spoiler alert: it's not eat whatever you want, whenever you want)Attunement to what we need and feel and how that relates to our nutritionManaging conditions that require nutritional changes while honoring our bodyThe biggest factor we need to embrace when practicing Intuitive Eating and Gentle Nutrition
Registered Dietitian Liesel Maddox joins us for our final principle of Intuitive Eating: Gentle Nutrition. Liesel discusses the importance of patience and self-compassion in the journey as well as guides us in navigating health concerns.
We discuss:Resources mentioned:
Liesel offers free discovery calls and has generously offered $100 off her 1:1 or group nutrition programs. Mention this podcast in your communication with her.
Liesel Maddox is a Registered Dietitian Nutritionist specialized in eating disorder treatment and food freedom. Liesel provides nutrition counseling and group coaching to Christian women who are ready to break free from diet culture and disordered eating while healing with food and body image. She is in the process of becoming in-network with a few major insurance companies to provide more affordable, accessible nutrition support - because everyone deserves food freedom! Liesel lives in Colorado Springs with her husband and their dog and enjoys skiing in the winter, hiking in the summer, a good novel, and finding the best brunch spot.
Connect with Liesel
https://www.lieselmaddoxnutrition.com/Instagram: @dietitian.liesel
Facebook: Dietitian Liesel
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You have no idea how hard it was not to talk shop in this episode! Today Personal Trainer Kasey Shuler joins the show to discuss Intuitive Eating Principle #9: Exercise and Feel the Difference. As much as I love discussing the specifics of movement and exercise, the mindset behind it is even more important.
One of my favorite quotes from today's episode:If we're supposed to be the light of the world, we want to be confident to show up ... and step into the joy of the Lord as our strength.
What Principle 9 - Exercise and Feel the Difference MeansConnecting this principle to Nenemiah 8:10: The joy of the Lord is your strengthJoy is the expression of graceSeparating our food from exerciseHow to start getting comfortable with exercising less than what you think you should do
We discuss:As I mentioned, I highly recommend Kasey's newsletter.You can sign up for it here.
Click here for the YouTube video on functional movement I mentioned.
Kasey Shuler is an author, non-diet personal trainer, co-founder of the Joyful Health Collective and host of the Joyful Health Show podcast. Her mission is to help others find lasting health by starting with grace and finding their strength in the joy of the Lord. She lives with her husband and two daughters in Athens, Georgia, and would love to connect with you at joyfulhealth.co or on Instagram @joyfulhealthco.Connect with Kasey
https://www.joyfulhealth.co/Instagram: @joyfulhealthco
Facebook: Joyful Health Co Group
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In this Intuitive Eating Series, I'm joined by Kirsten Schmidt, a certified health coach specializing in behavior change and intuitive eating. the discussion explores viewing the body as a spiritual, physical, and mental gift from God. Kirsten emphasizes the importance of understanding our bodies as temples, the impacts of diet culture, and aligning our views on health with biblical teachings.
One of my favorite quotes from today's episode:
"The body stops being a gift the moment we turn it into an object. And diet culture does a really good job of turning the body into an object."
We discuss:
- Practical strategies for overcoming body image issues
- Stewarding the body in a God-centered way
- Accepting our natural shape and size
- The desire to be unconditionally loved
- How to view and treat your body with grace and respect
Resources mentioned:
Receive 20% off Body Image Mini Course: GRACEDHEALTH20
InteGROW
Masterclass
Kirsten is a Certified Health Coach specializing in behavior change and intuitive eating. She has two degrees, one in Kinesiology and one in Human Nutrition. She founded the company Totus Wellness to help Christian women learn to sustainably steward and nourish their bodies their bodies the way God designed. She specializes in creating behavior change by getting to the root of the beliefs and behaviors that are keeping women stuck in dysfunctional cycles around health and body image.
Connect with Kirsten
https://www.totuswellness.com
Instagram: @totus_wellness
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Ahhhh, emotions and food. Who among us hasn't used food to celebrate, commiserate, or console? I know I have.
Today's conversation with Brittany Wilson offers grace and guidance for coping with our emotions as it relates to food in the most kind and gentle way and through the lens of Jesus. I love how she weaves scripture and Biblical wisdom into this episode.
The complexities of emotional eatingThe significance of scripture and celebration in relation to foodPractical tools for managing emotions
We discuss:
Links mentioned:
7 DAYS TO ESCAPE THE BONDAGE OF BODY IMAGE OBSESSION The Christ-Centered Intuitive Eating Course
Creator's Vessel Nutrition Membership
Connect with Brittany
www.myrevnutrition.com
Instagram: @brittanywilsonrdn
Facebook: Revelation Nutrition
YouTube
Brittany Wilson is a Registered Dietitian Nutritionist and the owner of Revelation Nutrition. She helps women who are frustrated by the temporary results and let downs of dieting to become more confident in your food choices and who God made you to be. Her Christ-Centered Intuitive Eating course provides tangible steps to make CSupport the show
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Continuing with our series on Intuitive Eating, I'm talking about feeling our fullness with Life Coach Laura Acuña. Laura shares her journey and insights into recognizing hunger cues and adjusting eating habits. She addresses the challenges of transitioning to intuitive eating, especially during perimenopause, and emphasizes the importance of calming down, practicing patience, and trusting one's body and God.
Common challenges in women over 40 when transitioning to feeling our fullness (spoiler alert: panic!)How to learn to trust our bodies and reduce anxiety surrounding our hunger and fullnessUnderstanding it doesn't have to be perfect.
We discuss:
Links mentioned:
Anita Johnson Letting Go of the Log on YouTube
Get Laura's book Still Becoming: Hope, Help and Healing for the Diet-Weary Soul
Learn more about Still Blooming Life Coaching with Laura Acuna (mention the Graced Health Podcast and you'll get one free life coaching session with the purchase of a six-week package ($70 value)
Connect with Laura
www.Laura-Acuna.com
Instagram: @lauraacuna56
Facebook: Laura Acuna Christian Speaker
YouTube
Laura Acuña is a speaker, author, Bible teacher, podcast host and certified professional life coach. She’s served as a women’s ministry leader for over 23 years. A graduate of Liberty University, she earned a degree in Christian Counseling and a minor in Biblical Studies. She co-founded Sisters in Faith Ministries, a non-profit ministry to women in the Damascus, Maryland, area. Laura Challenges her sisters to grow up to become spiritually and emotionally mature.Support the show
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Today I welcome Jessica-Lauren Newby, a registered dietitian and certified eating disorder specialist, to discuss Principle 5 of Intuitive Eating - Discovering the Satisfaction Factor.
Practical strategies for enhancing satisfactionEating when it makes sense, even if we aren't hungryThe concept of anticipatory hungerShifting cultural and personal norms around food
We explore how to find pleasure in the eating experience and why satisfaction is crucial for holistic health.
We discuss:Episodes mentioned:
Discovering the Breath of Life and Soul-Deep Beauty Within with Melissa Johnson
Rewrite Your Food Story to Change the Way you Think, Eat and Live with Elise Museles
Jessica-Lauren is a Registered Dietitian and Certified Eating Disorder Specialist and Supervisor. She runs her private practice, With Milk and Honey, providing nutrition, lactation, and feeding support to individuals and families across the life span. She resides in Oxford, MS with her husband and four children. She loves Jesus, family dance parties, WWII historical fiction, travel, and cheesecake.Connect with Jessica-Lauren
www.withmilkandhoney.com
Instagram: @withmilkandhoney
Facebook: With Milk and Honey
X: JLNewbyRDNSupport the show
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Continuing our series on Intuitive Eating, Kristin Williams, a registered dietitian and certified eating disorder specialist, comes back to discuss the fourth principle of intuitive eating: challenging the food police.
Won't eating whatever we want lead to weight gain?How avoiding ultra-processed foods can appropriately fall into intuitive eatingThe confusion so many people faceChallenging the food rules
We explore the detrimental effects of food rules and how to identify and overcome internal and external 'food police' voices that dictate eating habits. Kristin explains the importance of distinguishing between mindfulness and obsession and offers practical steps for challenging harmful food rules.
We discuss:
Use code GRACEDHEALTH for 50% off virtual access to In His Image Body Image Conference"Have I Messed Up My Kid's Relationship with Food and Body?" Season 18
Links discussed:
Connect with Kristin
https://www.wonderfullymadenutritioncounseling.com
Instagram: @wonderfullymadenutrition
Facebook: Wonderfully Made Nutrition Counseling
Kristin is a registered dietitian and certified eating disorder specialist with a private practice in Dallas, Texas. Kristin helps people to experience freedom with food using an intuitive eating and non-scale focused approach. She is passionate about incorporating the Christian faith into the process for those that are interested and helping her clients to reclaim their worth from a number on the scale.Support the show
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