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Today clinical social worker and stress management consultant Marcyline Bailey joins us at Graced Health and discusses why women over 40 experience stress differently. She shares practical mindfulness techniques and explores how faith can be incorporated into breathing practices for stress management.
Stress is a physical response involving hormonesWhy as women age they are more sensitive to stressCommon stress-related health issuesImportance of finding the root cause of stress Tips for managing caregiver stress Practical workplace stress management The value of protecting sleep Mindful breathing techniquesFaith-based perspective on breathing, referencing Genesis 2:7 where God breathed life into manDiscussion of how coming together in faith can help manage stress in challenging timesReflection on how previous generations practiced mindfulness through simple activities like sitting on the porch
Points we discuss in this episode:Get your copy of Calming the Mind eBook here
CONNECT WITH MARCYLINE
www.mlbaileyconsultants.com
Instagram: @mlbaileyconsultants
Facebook: ML Bailey Consultants
X: @mlbaileyconsultants
YouTube: www.youtube.com/@mlbaileyconsultants
Marcyline Bailey is a Licensed Clinical Social Worker in Georgia with 30 years of experience in the mental health field. She is a Certified Stress Management Consultant and a Certified Mindfulness Meditation teacher. Her focus is on grief/loss, anxiety, depression and stress management. She works with adolescents, adults and families.
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My conversation today with Kristin Mallon (board-certified nurse midwife, menopause expert, and breast health expert) emphasizes the need for more personalized, women-specific healthcare approaches and the importance of understanding individual risk factors for optimal health outcomes.
Feminine Longevity & Modern MedicineWomen's Health Research GapLongevity ApproachBone Health TipsCold Plunging & Impact on Male and FemalesSexual Health in Menopause
WE DISCUSS:
LINKS DISCUSSEDhttps://meetrosy.com/
Poor Bishop Hooper
CONNECT WITH KRISTIN
https://www.femgevityhealth.com/
Instagram: @femgevity
Facebook: FemGevity
YouTube: FemGevity
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So many supplements, so much confusion! What is a woman over 40 to do?! Take a breath, I have your back. Today we are unpacking five essential things you need to consider when deciding what supplements to start adding in.
The episode covers:
1. Five key things to know before taking supplements
2. How to understand supplement labels
3. Red flags to be on the look out for
4. My personal supplement routine
LINKS AND PRODUCTS DISCUSSED
The Ultimate Guide to Protein Powder and Supplements S22E2Understanding cholesterol and Holistic Health Management S18E10
Muscle cramps, fatigue, headaches and stressed? This natural mineral may help. With Natalie Jurado S15E2
Magnesium Malate
NOW Magnesium Topical Spray
Vital Aminos
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In this powerful podcast episode, Dra. Maria provides an overview of different types of diabetes, explains insulin resistance, and discusses how it relates to hormonal changes in women over 40. This is Dra. Maria's second time on the show and I just know you are going to learn so much from her this second time around!
Free download: Sugar-Balance Simplify: Lower Blood Sugar Levels for Busy Professional Women with Type 2 Diabetes
We discuss:
-The different types of diabetes
-Explanation of glycemic index and its role in blood sugar management
-Tips for managing insulin sensitivity
-Importance of community support in managing diabetes
-The spiritual aspect of caring for one's body
Great quotes from Dra. Maria from this conversation:
"Vegetables are not the bad carbs. Eat your vegetables."
"Restriction will never lead you to freedom."
Connect with Dra. Maria:
CONNECT WITH DRA. MARIA
www.saludRevisited.com
Instagram: @saludRevisited
Facebook: Salud Revisited
YouTubeSupport the show
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Intermittent Fasting has become crazy popular in recent year. Thanks to social media and influencers swearing by it, health and fasting have become connected. But is that really accurate? Should we be fasting? Or should we as women be fleeing from fasting, as fast as we can sprint?
The definition of of fastingHistorical context and the original research on fasting Claimed benefits of fastingWho fasting research was originally done onFasting effects on womenFasted exercise negative consequencesAlternative to fastingImportance of fueling for training
*** Heads up that weight loss is discussed in this episode because it’s such a part of the conversation of fasting. Reminder though I am weight neutral.
Curious about fasting and if it's a do or don't? Check out this solo episode to hear:LINKS DISCUSSED
Next Level by Stacy Sims
Stacy Sims
EPISODES DISCUSSED
“How Much Protein Should I Have?” Mini Series 1 2 3 4
Honor Your Hunger with Victoria Yates
Graced Health Statement of Values
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Do you currently practice a weekly Sabbath? God instructs us to do it (not suggests) because He has wired our minds and bodies to THRIVE when we adequately rest. This can be tricky though, in a world that applauds over achieving and idolizes productivity.
Today’s episode features a conversation with Kathi Lipp, author of "Sabbath Soup," discussing the intersection of meal planning and Sabbath rest. Kathi shares her journey with Sabbath practices and introduces her gentle approach to meal planning that allows for true rest and enjoyment of family time.
We discuss:
Kathi's personal practice with Sabbath and how it evolved over timeThe importance of rhythms and taking care of your future selfOverview of her "Sabbath Soup" book and its meal planning approachGentle journey into meal planning throughout the weekUsing leftovers creatively throughout the weekThe many benefits of meal planning for your SabbathHow Sabbath meal planning can help with intuitive eating and portion controlKathi’s favorite meals and kitchen cooking equipment
Ruthless Elimination of Hurry by John Mark ComerNinja Foodi Air Fry Countertop OvenZesterKitchen Mama can opener
PURCHASE SABBATH SOUP HERE
Visit SabbathSoup.com for goodies & preorder bonuses
LINKS DISCUSSEDCONNECT WITH KATHI
www.kathilipp.com
Instagram: @kathilipp
Facebook: AuthorKathiLipp
Twitter: @kathilipp
YouTube: @KathiLippAuthor
Kathi Lipp is the Publishers Weekly best-selling author of over 20 books, including Sabbath Soup. She and her husband Roger ran away to the mountains of Northern California where they grow their own food and tur
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In this episode, I chat with Kassandra Baker, a certified health and mental health coach who helps women find freedom from unhealthy habits and eating disorders.
Kassandra's personal journey overcoming two eating disorders through healing prayer and professional helpIntroduction to healing prayer as an experiential encounter with Jesus, engaging imagination and sensesThe importance of lived experiences in rewiring the brain, transforming beliefs, and overcoming unhealthy habitsThe process of creating new neural pathways (2 millimeters per day) and the need for patience in recoveryHow healing prayer provides a tangible experience of God's love, moving beyond intellectual knowledge to transformative faith
Kassandra shares her personal journey of recovery and introduces us to the powerful practice of healing prayer.
Her insights offer a unique blend of faith, neuroscience, and practical strategies for transformation.
We discuss:Want to learn more?
The first five people who reach out to Kassandra at [email protected] receive a complimentary 60-minute coaching session.
Connect with Kassandra
www.KassandraBaker.com
https://www.youtube.com/@kassandrabaker
Kassandra Baker knows what it’s like to have a love/hate relationship with food and her body. It’s her own personal experience and recovery from two eating disorders that drive her passion to encourage women to find freedom. She is a Certified Health, Life, and Mental Health Coach and Public Speaker, helping women who are trapped in unhealthy habits such as perfectionism, disordered eating, legalism, and people-pleasing, so they can LIVE FREE in Christ. For more info, check out www.KassandraBaker.comSupport the show
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I couldn't do an entire series on protein without sharing some of the practical ways I ensure I have enough protein in my diet. These prevent me from blankly staring at the refrigerator wondering "what can I eat?"
In this final episode of my four-part series on protein, I cover:
A variety of protein-rich breakfast ideas, from yogurt parfaits to protein pancakesHigh-protein snack options for on-the-go nutritionLunch and dinner suggestions, including batch-cooking ideas for easy meal prepTips for adding high-protein sides to your mealsPlant-based protein options for those following a vegetarian or vegan dietThe importance of tailoring these suggestions to your individual needs and preferencesDid you get the Protein Playbook?
This is the episode it was originally intended for. I just shared it early because I know I get impatient and thought you may as well.
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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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