Decoding Protein Needs: A Comprehensive Guide for Women in Peri-Menopause and Beyond {Protein Part 3️⃣}

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Have a question? Click here. 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 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: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​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.com​Support the showJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellJoin GracedHealth+ for virtual community meetups and bonus episodesLeave a one-time tip of $5...

Subscriber-only episodeHave a question? Click here. Join The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellJoin GracedHealth+ for virtual community meetups and bonus episodesLeave a one-time tip of $5...

Have a question? Click here. 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. Grab your free Protein Playbook download here.Support the showJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellJoin GracedHealth+ for virtual community meetups and bonus episodesLeave a one-time tip of $5...

Have a question? Click here. If you've been tuning in to this mini-series on protein, THIS is the episode you have probably been waiting for.Today I focus on the specific protein needs of women in peri-menopause and beyond. I cover: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 healthGet your free download Protein Playbook here.Support the showJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellJoin GracedHealth+ for virtual community meetups and bonus episodesLeave a one-time tip of $5...

Subscriber-only episodeHave a question? Click here. Join The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellJoin GracedHealth+ for virtual community meetups and bonus episodesLeave a one-time tip of $5...

Have a question? Click here. "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 hereSupport the showJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellJoin GracedHealth+ for virtual community meetups and bonus episodesLeave a one-time tip of $5...

Have a question? Click here. 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.Support the showJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellJoin GracedHealth+ for virtual community meetups and bonus episodesLeave a one-time tip of $5...

Have a question? Click here. 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: @tracybrownrdVictoria Yates: @nondiet_rnKristen Bunger: @kristenbunger.rdKristin Williams: @wonderfullymadenutritionJessica-Lauren Newby: @withmilkandhoneyLaura Acuna: @lauraacuna56Brittany Wilson: @brittanywilsonrdnKristen Schmidt: @totus_wellnessKasey Shuler: @joyfulhealthcoLiesel Maddox: @dietitian.lieselSupport the showJoin The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellJoin GracedHealth+ for virtual community meetups and bonus episodesLeave a one-time tip of $5...

Subscriber-only episodeHave a question? Click here. Join The Stronger Collective Nourished Notes Newsletter Core Essentials: Episode 1 2 3 430+ Non-Gym Ways to Improve Your Health (free download)Connect with Amy: GracedHealth.comJoin the Graced Health community on Facebook! Instagram: @GracedHealthYouTube: @AmyConnellJoin GracedHealth+ for virtual community meetups and bonus episodesLeave a one-time tip of $5...