Is the stronghold over my life food, pleasure, and ambition. . . or is it God? I was talking to my friend Dana yesterday, who I call my “spiritual coach”, lol. . .and I was trying to process a lingering discontentment in this current season of life.

Yes, a Christian nurse health coach has these seasons, too! It’s hard to describe the restlessness when I have everything I need. . . a fine home, spouse, loving family, friends, great coworkers, yada yada. The word stronghold came to mind because there is literally a strong hold over my mind sometimes in regard to life satisfaction, dietary patterns, faith, hope, and relationships.

And they all run together!

Do you feel that way at times, too? You and I have this complex mix of desires and needs as they become interwoven into our reality. A stronghold in the Bible is a place where God protects His children. In the New Testament of the Bible sin can become a stronghold.

So, l’d like to biblically unpack this concept more in my fragile little ego and see what God does with it.

Stronghold Scriptures Describing God As an Impenetrable High Tower

I think of God as an impenetrable high tower because the older versions of the Bible, like the King James version, use the word high tower instead of stronghold. I picture that very tall, rock fortress surrounding the people inside for their protection.

The Lord is a stronghold for the oppressed, a stronghold in times of trouble.
Psalm 9:9

The Lord is my rock and my fortress and my deliverer, my God, my rock, in whom I take refuge, my shield, and the horn of my salvation, my stronghold.
Psalm 18:2

The Lord is my light and my salvation; whom shall I fear? The Lord is the stronghold of my life; of whom shall I be afraid?

Psalm 27:1

The salvation of the righteous is from the Lord; he is their stronghold in the time of trouble.

Psalm 37:39

Therefore, when the psalmist, king David, says, “You hem me in behind and before”, he is feeling the overwhelming presence of God so strongly that no matter what His season of trouble, he is secure in God’s protection.

In fact, it’s something he repeatedly has to talk to God about because he is always running from danger, facing his own sin, or tackling demonic (spiritual) oppression. The pleasure seeking of women is evident in his numerous wives and concubines. Plus, his ambition is seen throughout the books of Samuel 1 and 2 in his conquering war efforts.

When Nabal refuses David and his men a portion of the harvest feast, he’s so angry and hungry he sets out to destroy the man’s family and take it all by force. Pleasure and ambition can get us into a dangerous mindset. A mindset that is not fully focused on God’s goodness or His provision.

Does that sound familiar in your life? It sure does, mine!

Not in the sense of setting out to destroying others, we have too much consciousness from the Holy Spirit to do that. But we don’t hesitate to destroy ourselves. The self-talk becomes demeaning and hurtful and the behavior towards ourselves soon follows.

We stop being intentional about our eating habits, our sleep, and our exercise and just binge on whatever is the most pleasurable in the moment.

At least the ancient followers of God had only their natural resources to rely on! They didn’t have the gut destroying, hormone disrupting plethora of fake food, air fresheners, or bath bombs to help them escape stress like we do.

You and I have too many artificial resources filling our minds and bellies and it makes the path forward even more narrow. We don’t know where to turn physically. Food deception in artificial ingredients and “natural” flavorings are chemicals the company chooses on any given day to make us more addicted to their products.

If we’re not careful, the stronghold of God slips into a stronghold for things.

Food, fun, and material things become more important, or they just become mindless hand to mouth reactions to our circumstances. That my friend, is the stronghold of sin.

The apostle Paul says:

 For though we walk in the flesh, we are not waging war according to the flesh.  For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ,

2 Corinthians 10:3-5

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A Health Coach’s Biblical Weapons of Warfare for Strongholds

I like that! Weapons of our warfare are not of the flesh but have divine power to destroy strongholds. What are our weapons? The weapons of righteousness!

We put no obstacle in anyone’s way, so that no fault may be found with our ministry, but as servants of God we commend ourselves in every way: by great endurance, in afflictions, hardships, calamities, beatings, imprisonments, riots, labors, sleepless nights, hunger;  by purity, knowledge, patience, kindness, the Holy Spirit, genuine love; by truthful speech, and the power of God; with the weapons of righteousness for the right hand and for the left;  through honor and dishonor, through slander and praise. 

2 Corinthians 6:3-8

The bottom line is we are at war with our mindset and how we view our circumstances every single day. How you and I choose to trust God in those moments is up to us.

We often make the mistake of losing focus on God as our stronghold and depend on our pleasure, or our ambition. He never wants us to take that route.

Call to action:

What do you tell yourself when you doubt what is happening? Where is your focus and how can that be changed into a different mindset?

What weapons of warfare for the Christian are you ready to use for your personal stronghold?

I am with you in this! God keeps me grounded in His Word every day! I love Him for it, too! If you need guidance on intentional eating check out this post on Intentional Eating! I’m here for you as a health coach too, here are my services!

The High Protein, Fresh-Milled Einkorn Banana Bread came about because this health coach has a really hard time with the texture of pea protein powder! So, if you do too, your’re in the right place!

Today, I’m using Orgain’s Organic protein powder with 50 Superfoods. It has 21 grams of plant protein and 1 billion probiotics. But get this, I got away with using only 1/2 cup of sugar for the entire loaf. You’ll also be happy to know this Einkorn Banana Bread is kid tested and mother approved!

My grandson Charlie ate three pieces yesterday! Since its low in sugar, and high in fiber and protein, this makes a terrific and delicious on-the-go breakfast for kids!

Just know it’s hard to calculate this with the recipe maker below because it does not recognize fresh-milled grains or the protein powder I use. I’ve tried to adjust the protein content based on the Orgain label, but it’s not wanting to change the amount of protein to the appropriate range in the recipe. Nor does it cognize Einkorn wheat.

So, based on the fresh-milled flour nutrition calculator from grainsinsmallplaces.net it’s higher in protein per slice. Plus, all the lovely B vitamins in the bran and germ of the wheat berries is present. Yay!

High Protein Fresh-Milled Einkorn Recipe Benefits and Drawbacks

1. It is a Highly Dense food, meaning high in carbs and calories, which makes it perfect for children on the go who need to start their day with plenty of macros for their growing brains. Does it mean the same thing for the menopausal, sedentary woman. . . uh, NO! We need to watch our carbs and calories. If we’re going to be busy all day and need this for a boost, it’s great. If we’re going to be sitting most of the day, then take caution. The second recipe that adds sunflower seeds, pumpkin seeds, and walnuts is even more nutrient dense!
2. Einkorn fresh-milled wheat is 14% protein and it’s high in B vitamins which are essential for brain function and energy. It has a good amount of magnesium, potassium, and zinc that support bone health, muscle strength, and the immune system. It also has antioxidants to help fight disease and is easier to digest than modern wheat varieties.
3. The Orgain Protein powder provides 42 grams of protein in the recipe, plus vitamins and minerals. It is a plant-based protein (primarily pea protein –so if you have an allergy you may want to use a whey protein powder instead.

All in all, God provides a delicious and nutritious grain for us to enjoy, and man has managed to provide a combination of peas and beans to make us an extra protein powder. It makes a decently moist loaf that is lower in sugar and enjoyable for a quick breakfast. Plus, when the bananas are gone, you can substitute 3 cups of shredded zucchini in its place, it’s just as delicious!

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If you try the recipe let me know how your family like it!

I am here for you and have any questions about health coaching. There are plenty of recipes here, too! So, look around.

Have a blessed day,

Mysty

What does your faith in action look like today? We’re going to talk about it. Plus, Rhonda Patrick’s idea of “exercise snacks”.

Sometimes we think faith in action has to be a monumental move of God in order to
be used by God.  But in reality, our faith in action takes baby steps.

Remember the day you got saved? The Holy Spirit was present wooing you to go forward and submit your life to Christ. You confessed your sins to Him and received the gift of salvation. In the flesh we resist, we’re embarrassed, we wonder what will people think? “What will they say?” 

But, all we had to do was think about Jesus’ great sacrifice, listen to promise of God’s peace, and let the surrender of our sinful souls release the pent-up guilt and shame! Then we were free!

The action takes place with our public declaration, baptism, and turning from our old way of living. Then the most beautiful thing in the world happens after that. . . our love for one another increases. 

• We care about lifting others up through phone calls
• We offer a meal when a friend has a new baby
• We pray for the sick and the lonely who are bed bound and in nursing homes
• We visit those who cannot get out anymore
• We serve meals to those who cannot feed themselves
• We show up to work, and we are diligent with our time
• We give what money and time we can to support church missions
• We develop a love for the Bible and living it out 
• We sing with joy when prayers are answered
• We give thanks continually in our hearts for the peace only God can give

I bet you can think of even more ways to show your faith in action today! 

How Faith + Action Leads to Exercise Snacks

Something I’ve learned over the years from a nurse health coaching perspective is our faith and action to ourselves matter, too. It can also be the key to a healthier metabolism and restored energy. 

Now I understand you may struggle with this concept as much as I do, thinking, “Oh, that is being selfish!”

But who is doing the heavy lifting keeping the home livable, mouths fed, clothes clean, and dishes done? Chances are it’s you and me. It is our worthy calling as caregivers! 

As we understand how important the right fuel gives us energy for ourselves and our families, we see God at work. He gives us responsibilities requiring movement to stay strong.

If we pay close attention, we begin to crave movement because it gives us more energy. Just think, all those daily chores play a role in keeping us strong and active. We burn calories, use large muscle groups, and increase blood flow. 

It’s what scientist call NEAT (Nonexercise Activity Thermogenesis)  and it accounts for 15-30% of the calories we burn. We can add a few simple movements to our daily routine to get even more benefits! (1)

As a society, people are more aware of how important the right fuel is for their bodies to function well. . .

It’s time to understand how sitting is just as harmful as junk food!

As study from the NIH shows office workers sitting 8 hours a day have:

• Increased neck discomfort 53%
• Increased back pain 53%
• Exhaustion 73%
• Shoulder symptoms 51%
• Hypertension
• Undo any benefits of walking in a 30-minute workout
• Increased varicose veins
• Higher cholesterol

We don’t want any of these common problems to interfere with our desire to serve God and others. We want more energy, stamina, and better blood flow. Best of all, it’s doable, in small increments, by doing a little “heavy lifting” of our own weight.

I love Rhonda Patrick’s idea of exercise snacks and have been practicing them since early November 2025. Her research may originate from Stanford Lifestyle Medicine, a collaborative group of health disciplines striving to educate the masses on how to manage this thing called life.

If you are struggling with insulin resistance (Skin tags, difficulty losing weight, excess belly fat, brownish rings around the neck, and climbing blood sugars) and want to increase how the muscle accepts insulin into the cells, moving more is the way to do it! 

So, here is a graphic to show you how to increase movement, strength and insulin sensitivity in just 10 minutes or less a day! Before you know it, those baby steps of reducing sugar intake, eating whole foods, and moving more will pay off!

Are you looking for more ways to put your faith into action? Check out How Christians Battle Food Cravings Well here!

Remember, no behavior is too small to begin changing our lives for the better! I know you and I can do this with God’s guidance and strength!

References:

Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002 Dec;16(4):679-702. doi: 10.1053/beem.2002.0227. PMID: 12468415. Non-exercise activity thermogenesis (NEAT) – PubMed

The Paleo and Pilates 30 Day Challenge starts today. It is a way of eating and exercising that supports hormone balance and gut healing, while also reducing inflammation, and increasing strength. Sign me up for those results!

Another interesting quality of this plan is the restoration of specific balance. Basically, our GLP-1, GIP, PYY, and CCK housed in our gut lining have more nutrients present to help facilitate their production. This production impacts our metabolism in a big way. We’re essentially feeding the gut microbes a large variety of fruits and vegetables to feast on as we eliminate triggers that harm the gut lining.

Why Paleo and Pilates?

Increased amounts of clean protein in the Paleo plan alongside numerous vegetable choices give us the vitamins and nutrients we need to thrive. Now I know you and I are bread lovers at heart and there are multiple fresh-milled grain recipes on this site.

But the reality is our grain, as organic and filling as it is, can cause inflammation for some of us when we consume it in consistent amounts. A few of the organic grains in my bins are hard red and hard white which have hundreds of proteins from hybridization over the years you and I can react to. As evidenced by gas, bloating, inflammation, and holding onto excess water in our hands, upper arms, and lower body.

Yes, the bread, the legumes, and the beans God made in their original form provide necessary nutrients, but man has a way of altering what God designs and not in a good way. When this challenge is over, my plan is to reintroduce only the ancient grains back into my diet, like Einkorn, Spelt, Quinoa, Kamut, Millet and others. But in much smaller amounts and not every day.

Simply because women (and men) over 40 don’t’ need excess starchy carbohydrates like younger people do because of the aging process and decrease in natural metabolic hormones (like DHEA and growth hormone). Depending on what activity we do and how much muscle mass we intentionally generate over 40 . . . will determine how many starchy carbohydrates from bread we can manage in order to maintain blood sugar balance, and weight.

In general, the 8-hours or more of sedentary sitting each day most of us practice, decreases the need, not the elimination of, our carbohydrate load for better health.

It’s so important to move, strengthen and tone our bodies to do the work God has called us to do! That is where Pilates comes in. It is a proven system of exercise that strengthens and tones.

So, I invite you to take the Paleo and Pilates plunge with me for 30 days and see if we can change a few things in our metabolic health without feeling deprived.

The Science Behind Paleo and Pilates

The science articles I will be sharing with you today are reliable PubMed sources. Hold on. . .it’s going to be eye opening!

A Decrease in Breast Cancer

1. A study of over 65,000 women in France who filled out dietary surveys and adhered to the Paleo diet for more than twenty years showed a 17% decrease in breast cancer. The vitamins, minerals, and polyphenols found in the wide variety of fruits, vegetables, nuts, seeds, and lean meats, while limiting alcohol, sugar, and refined grains are thought to be the reason for this decline. (1)

   An Improvement in Thyroid Hormones and Antibodies

2. The Paleo plan is often studied for Hashimoto’s Thyroiditis, Graves disease and specifically looking at its effects on thyroid hormones, thyroid antibodies (thyroglobulin, thyroid peroxidase (PTO), or eliminating autoimmune thyroid disease altogether! All studies showed significant improvement in thyroid parameters! (2)

   Improvement in Incretin Hormones (GLP-1, GIP, PYY)

3. Faculty of the Imperial College of London assessed the Paleo plan and incretin hormones in a randomized cross over trial design. The peptide hormones GLP-1, GIP, and PYY concentrations were measured over 180 minutes. Satiation was also assessed. GlP-1 and PYY concentrations and satiety were significantly increased in these Paleo eating plans. (3)

   Improvements in Cholesterol and Triglycerides

4. The department of medicine University of California San Francisco School of Medicine reports did a short study on nine nonobese, sedentary individuals were given the classic Paleo diet of lean meats, fruits, vegetables, and nuts for 10 days. Compared with their baseline, they experienced significant reductions in blood pressure, plasma insulin, and large reductions in total cholesterol, LDL, and triglycerides. All of this occurred without weight loss! (4)

   Significant Decrease in ApoB, HOMA-IR

5. Combined with stress relief, intermittent fasting, good supplements, the Paleo plan was helpful in significantly reducing ApoA1 and ApoB cholesterol that are closely related to heart disease. Plus, it reduced HOMA-IR related to insulin resistance and fatigue. (5)

   A Decrease in Iodine (Watch for Deficiencies)

6. A two-year randomized trial show iodine deficiency in 24 post-menopausal women consuming a Paleo plan. However, there are no specifications of dietary iodine intake of these women listed. So, as a precaution be sure to incorporate cod, haddock, eggs, lobster, shrimp, seaweed, or kelp granules routinely in your plan this month. (6)

   Specific Glucocorticoid Metabolism in Post Menopausal Weight Loss

7. The main glucocorticoid our bodies produce is cortisol which is well known to inhibit weight control in stressed out people. This study of 49 post-menopausal women used the Paleo plan for 24 months and saw significant and sustained weight loss alongside the liver’s ability to convert cortisol. (7)

   Pilates Improves Core Muscle in Chronic Low Back Pain

8. A research Collaborative in Health in Australia looked at systematic reviews and meta-analyses methods to determine Pilates is “not inferior to equivalently dosed exercise” like physical therapy and shows improved core muscle strength. It is found to help low back pain as well. (8)

   Pilates Improves Flexibility and Quality of Life in Lumbar Disc Herniation

9. In a group of 27 individuals with lumbar disc herniation, Pilates exercises used for 6 weeks, three times a week helped reduce their pain level and functional disability. (9)

   Effectiveness of Reformer Pilates in Individuals with Fibromyalgia

10. Fibromyalgia can be described as widespread pain throughout the muscles in the body accompanied by fatigue, and difficulty sleeping. A study of 28 women divided into two groups A: Reformer Pilates (uses a machine) and B: Pilates at home with a mat. The reformer group has improvements in strength while the at home group reports decreased painful regions, improved quality of life. (10)

What Does Trying Paleo and Pilates Look Like?

Paleo eating is basically vegetables (minus the nightshades of potatoes, peppers, eggplant, tomatoes–don’t worry you can modify to your tastes), clean meats, fruit, quinoa, nuts and seeds. (No legumes/beans/dairy/grains). Go to the grocery store and stock up on as many vegetables and fruits that you can cook in a meal prepping session for at least 3 days.

Paleo Benefits

• Detox from sugar/fast food/ chemicals
• Restore good gut microbes with fruits and vegetable balance
• Remove possible gluten sensitivity
• Firm up loose skin
• Build strength and flexibility
• It’s FREE and FUN!

Pilates

Pilates are concentrated movements combined with proper breathing techniques to increase core strength and stamina. It works on pelvic muscles too! Which is so powerful for our genitourinary system!

Pilates Benefits:

• Possible Decreased Lower Back Pain
• Increased strength and endurance
• Stronger Core and Pelvic Muscle Floor
• Better Balance
• More lean muscle

Whatever you decide to do this month with Paleo and Pilates, have fun with it! Modify as you see fit for your healing and health! I am here for you! and have so many ideas for good recipes and steady frame of mind.

I look forward to hearing all about your results, too! So let me know!

Mysty

Simplifying Health Faithfully

References:

1. Shah S, Mahamat-Saleh Y, Hajji-Louati M, Correia E, Oulhote Y, Boutron-Ruault MC, Laouali N. Palaeolithic diet score and risk of breast cancer among postmenopausal women overall and by hormone receptor and histologic subtypes. Eur J Clin Nutr. 2023 May;77(5):596-602. doi: 10.1038/s41430-023-01267-x. Epub 2023 Feb 1. PMID: 36726032.
2. Hollywood JB, Hutchinson D, Feehery-Alpuerto N, Whitfield M, Davis K, Johnson LM. The Effects of the Paleo Diet on Autoimmune Thyroid Disease: A Mixed Methods Review. J Am Nutr Assoc. 2023 Nov-Dec;42(8):727-736. doi: 10.1080/27697061.2022.2159570. Epub 2023 Jan 4. PMID: 36598468.
3. Bligh HF, Godsland IF, Frost G, Hunter KJ, Murray P, MacAulay K, Hyliands D, Talbot DC, Casey J, Mulder TP, Berry MJ. Plant-rich mixed meals based on Palaeolithic diet principles have a dramatic impact on incretin, peptide YY and satiety response, but show little effect on glucose and insulin homeostasis: an acute-effects randomised study. Br J Nutr. 2015 Feb 28;113(4):574-84. doi: 10.1017/S0007114514004012. Epub 2015 Feb 9. PMID: 25661189.
4. Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr. 2009 Aug;63(8):947-55. doi: 10.1038/ejcn.2009.4. Epub 2009 Feb 11. Erratum in: Eur J Clin Nutr. 2015 Dec;69(12):1376. doi: 10.1038/ejcn.2015.193. PMID: 19209185.
5. Martinez AS, Bastian AJ, Shemirani F, Titcomb TJ, Bisht B, Darling WG, Ramanathan M, Shittu M, Gill CM, Snetselaar LG, Wahls TL. Effects of a Multimodal Lifestyle Intervention on Cardiometabolic Markers in People with Progressive Multiple Sclerosis: A Secondary Analysis of a Pilot Study. Nutrients. 2025 Mar 27;17(7):1163. doi: 10.3390/nu17071163. PMID: 40218921; PMCID: PMC11990591.
6. September 2017 European Journal of Clinical Nutrition 72(1) DOI:10.1038/ejcn.2017.134 Researchgate.net
7. Stomby A, Simonyte K, Mellberg C, Ryberg M, Stimson RH, Larsson C, Lindahl B, Andrew R, Walker BR, Olsson T. Diet-induced weight loss has chronic tissue-specific effects on glucocorticoid metabolism in overweight postmenopausal women. Int J Obes (Lond). 2015 May;39(5):814-9. doi: 10.1038/ijo.2014.188. Epub 2014 Oct 28. PMID: 25349058.
8. *Franks J, Thwaites C, Morris ME. Pilates to Improve Core Muscle Activation in Chronic Low Back Pain: A Systematic Review. Healthcare (Basel). 2023 May 12;11(10):1404. doi: 10.3390/healthcare11101404. PMID: 37239690; PMCID: PMC10218154.
9. Taşpınar G, Angın E, Oksüz S. The effects of Pilates on pain, functionality, quality of life, flexibility and endurance in lumbar disc herniation. J Comp Eff Res. 2023 Jan;12(1):e220144. doi: 10.2217/cer-2022-0144. Epub 2022 Dec 1. PMID: 36453667; PMCID: PMC10288967.
10. Caglayan BC, Basakci Calik B, Gur Kabul E, Karasu U. Investigation of effectiveness of reformer pilates in individuals with fibromyalgia: A randomized controlled trial. Reumatol Clin (Engl Ed). 2023 Jan;19(1):18-25. doi: 10.1016/j.reumae.2022.01.003. PMID: 36603963.

I want a protein shake without chalky, nasty; powder added to it! Gues what? It’s here! A getting started smoothie has naturally protein rich yogurt, with a blend of frozen cherries and berries. Plus, I add Country Farms Super Greens to add more antioxidants, vitamins, pre and probiotics.

Getting Started Smoothie Precautions

• You know raw eggs can carry salmonella, a bacterium that can make you very sick, so you have to use your best judgement here and leave it out if you are prone to illness. That’s why it says, “optional”.
• Too much fiber too soon can wreck your gut making you bloated and miserable instead of energetic and ready to conquer your health goals. So, please ease into this and maybe leave out the flaxseed meal if you are truly just getting started.
• 55 Carbohydrates are a lot for a morning breakfast, but I like the protein amount, and the nutrients.

  If you are insulin resistant, you want to keep the carbohydrates to 30 grams or less each meal. Even more important is moving 5 to 10 minutes within 30 minutes of eating so your food is used for energy and not stored as fat.

Getting Started Smoothie Benefits

• This smoothie is LOADED with vitamins, minerals, pre and probiotics, protein, fiber and antioxidants! The exact thing my gut and your gut needs to get healthier.
• I love how this smoothie keeps me full all morning! Big plus for someone like me who stays hungry all day!
• I love how easy it is to throw into a blender and go out the door!
• I love that it is not chalky and gross like all the protein powder drinks I’ve tried!

God loves you, and Jesus died for you and therefore you are WORTHY of getting healthier! Don’t ever forget that!

I am here for you and can help you with individual coaching or get you into a program to do at your own pace! I also have lots of ideas, healthy tips, and recipe devotions to help you so look around on the site!

No excuses to Getting Started

 For what can be known about God is plain to them, because God has shown it to them.  For his invisible attributes, namely, his eternal power and divine nature, have been clearly perceived, ever since the creation of the world, in the things that have been made. So, they are without excuse.

Romans 1:19-20

I’ve always admired how God’s creation reveals His divine nature, but I’ve been so focused on that part of the verse that I’ve not paid much attention to the very last sentence of this message:

So, they are without excuse.

How many times to we make up excuses to NOT get healthier?

I’m telling myself, “Oh, that coffee is not causing . . . and I’ll cut back to one cup in the morning” And then I never follow through. You may be in the same situation! Let’s figure it out together and get you started!

What will motivate you to move forward today?

Maybe, it’s just one step forward to an easier, tastier breakfast?

I’m here for you!

Mysty

Do you ever wonder why hormone replacement therapy is not fixing your problems the way you thought it would? Estrogen, progesterone, testosterone, and the GLP-1 that works for everyone else is not working for you and it’s frustrating. It’s also a sign all of your hormones need a little tweaking instead of just the most popular buzzword hormones.

The 3-step jumpstart to hormone balance described below will help you think beyond those confident, concrete claims of marketers, social media influencers, and even your friends.

It is designed to give you the “A-ha” moment of what could be blocking your hormone balance. But don’t get upset, it is possible to heal hormone imbalance with a few tweaks and some consistent new habits.

It’s what my MetS Busters Program-Phase 1 of Hormone Optimization is all about!

Now, I understand, a lot of people don’t have time to enter a program and see it through like they want to. That is why I design programs to take you step by step through the process in videos and a workbook you can do it at your own pace.

You and I don’t want eating healthier, or our lifestyle patterns to be more complicated. It has to be delicious, healthy, and easy, right?

Learning how to handle social situations with tons of delicacies and dainties that make our mouths water is part of a new phenomenon called “food noise”. It’s the continual worrying about what to eat, thoughts of how pleasurable and irresistible an item will be, and feeling guilty for not having “will power” to resist.

In these programs we’ll tackle strengths, the power of addictive substances in food, and develop solid tools that help. In the meantime, let’s get a better understanding of how to get a jumpstart and a solid first step in place to balance hormones.

 1. We Need a Healthy Gut to Balance Hormones 
Yes, you know this already. But do you live it out? Do you understand that what we do each day affects how our hormones work, or don’t work? The gut lining is exposed to thousands of chemicals over our lifetimes. That includes antibiotics, birth control, food preservatives, artificial sweeteners, pesticides, fertilizers, etc. 

Basically, it’s pretty damaged and limited in how it can help us process our hormones.
So, step one includes awareness of how this happens and understanding the marketing buzzwords (like GLP-1, Prebiotics, Glutamine, Probiotics) touted to be the solution to our problem, may not work for us.

It takes time and a dedicated process to heal the gut wall and restore hormone balance. Those things do play a role but what if you and I learn to do it with God’s perfect design of them?

When the pathways are open, the irritants removed, and strategic steps are taken with the right timing, healing begins. Just the way He designed it to heal. 

Why? Because God designed those hormones for you for a purpose. He also designed the food to make them work optimally. The problem is we’ve been fooled into thinking what man makes is better. 

2. We Need to Be Able to Metabolize the Hormones We Have Ok, if our gut lining is not working properly, the enzymes needed for breaking down nutrients and taking them where they need to go to give us energy, stamina, and appetite control, etc.  . .  don’t work either!

 When my client tells me, “Oh, I can’t eat salads, they go right through me.” DING DING DING, the bell is ringing! They don’t have the digestive enzymes they need to process their food!

What other areas of gut mechanisms are affected? Vitamin D, B vitamins, fatty acids, and serotonin production, to name a few. All of which are HUGE for our mood, immune function, mental clarity, and overall health!

Do you see why this is such a big deal and why I want to help people feel better?

 3. We Have to Excrete the Oxidized Hormones We Don’t Need Anymore 
Now, I am not trying to sound condescending and irritated when I say this, so please hear my heart on this:

Women amaze me with their resistance to bioidentical hormone replacement and fear of them to aggravate breast cancer but don’t think twice about their alcohol consumption, sugar consumption, and processed food consumption when it comes to increasing cancer risks. 

It’s frustrating to me as a continual researcher, educator, and nurse. You and I cannot metabolize our “oxidized” hormones if we are continually challenging the gut, the liver, the pancreas, and the kidneys with toxic food and chemicals in those items.

PLUS, we don’t’ understand why we’re having so much trouble with our new hormone regimen, be it estrogen, progesterone, testosterone, GLP-1, GIP, or thyroid replacements. 

 If we haven’t made the effort to remove harmful substances that the body sends through the detoxifying pathways and CANNOT eliminate due to an overload on those organs, they become “oxidized”. 

It’s a scientific term which basically means they are now rancid and no good. Think: high cholesterol, low metabolism, dysfunctional thyroid, night sweats, hot flashes, and on and on!

 Call to Action: 
What are 3 things you’ve learned today and why does it matter to you, your health, and your family? Take one of the three points above and pray for God to lead you to a solution. 

 Next month I will have my 3-step process put into a program for all of you to participate in whenever you are ready.

The thing I realized the most when doing the research for my GLP-1 Optimization Certification is that the MetS Busters program is a phase 1 approach to making all the hormones work together better.

 It’s a good program to get started and it breaks down to $11.46 per week. Cheaper than weekly coffee drinks!

As always, I am here for you if you need a health coach to walk you through optimizing hormones and becoming who God created you to be physically and spiritually!

Mysty

Cortisol. It’s that lifesaving hormone that keeps our instincts strong, alert to danger, and ready to act at a moment’s notice. God’s perfect design of our bodies includes the fight for flight response of this vital substance. 

Yet, in our modern world of convenience and comfort, this single hormone is stimulated repeatedly by “perceived” threats.
Fears abound, but of what? 

What’s around the corner?
What people will think?
How are we going to handle the whispers today?
What the boss will ask me to do or what will he be like today? 
How will my child behave or misbehave? 
Is this lump I’ve found serious?
How can I get all the things on my list finished?
Will there be enough money available to meet my needs. . . er wants?

As cortisol rises, so does our blood sugar. What follows repeated blood sugar surges is higher insulin levels, which places more stress on our pancreas.  

Cortisol’s Role in Weight Gain

Before we know it, the cascading pattern of hormone reactions then slows our metabolism and instead of using the excess energy and stimulus to run from danger we’re strolling to the cabinets for our favorite coping mechanism.

We’re absentmindedly eating chips out of a large bag, dipping our hands in the candy bowl every hour, or driving through our favorite fast-food restaurant for a quick fix. 

Slowly, methodically, and surprisingly our weight creeps up, too. The excess pounds around the middle are hard to lose and our fears become intensified. 

What little attractiveness, and likeability society desires from us is starting to slip away. It’s time to truly face our fears. We care what people think and it rules our destructive thought patterns. No wonder we can’t find peace and allow cortisol to run amuck! We’ve let the world sneak in and determine what we value most. 

But in reality, how many of the fears listed above stand in light of God’s truth?

None of them do!

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Jesus’ Peace Crushes Excess Cortisol

Jesus says, “Peace, I leave with you: my peace I give to you.”

If you and I believe Him today, what does His peace look like in our everyday doubts?

I believe it is a quiet rest of the soul that only knowing Him provides. The Bible verses that teach you and me this concept are:

• In peace I will both lie down and sleep; for you alone, O Lord, make me dwell in safety. (Psalm 4:8)
• Steadfast love and faithfulness meet; righteousness and peace kiss each other. (Psalm 85:10)
• “For the mountains may depart and the hills be removed, but my steadfast love shall not depart from you, and my covenant of peace shall not be removed,’ says the Lord, who has compassion on you.” (Isaiah 54:10)
• May the Lord give strength to his people! May the Lord bless his people with peace! (Psalm 29:11)
• Whatever house you enter, first say, ‘Peace be to this house!’ And if a son of peace is there, your peace will rest upon him. But if not, it will return to you. (Luke 10:5-6)
• Great peace have those who love your law; nothing can make them stumble. (Psalm 119:165)
• I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.” (John 16:33)
• For to set the mind on the flesh is death, but to set the mind on the Spirit is life and peace.

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God keeps you and I safe, we can both lie down and sleep in peace. We are assured of His steadfast love and faithfulness when we are walking in His ways.

Righteousness and peace lye together in harmony stamping out fear of what is around the corner. 
It is you and I who enter the ruckus with warm hellos and peace to this house! We are prepared and resilient as it comes back to us unscathed. 

What we soon find, is this new perspective is also the key to cortisol control, as a better metabolism soon follows. 

We have peace because we love His Word, we love the law, and in spite of the tribulation of this world Jesus has overcome the world.

Salvation is His, not ours to give. We can pray, we can seek, we can share Him but, in the end, it is only His to give and our loved ones to accept. 

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Call to Action: Breath deep today and take a short stroll instead of reaching for food as comfort.  

 Let the peace of Jesus wash over you with renewed purpose and strength. The restless doubts spurred on by the world will fade with each breath we take. Our cortisol levels lower appropriately and eventually our corresponding hormones do too. Metabolism is improved and the excess weight begins to melt away. 

Are you ready for it? I hope so! 

I am only a discovery call away if you need extra help, too. You can book your appointment here and find recipes and encouragement. I look forward to serving you!

Mysty

For recipe ideas to help increase our natural serotonin and manage cortisol levels check out these fun recipes! One of my favorites is Tangy Tuna Balls and the other is Salmon & Dill Tortilla!

These 5 Ingredient Peanut Butter Pie Minis are a healthier version of a timeless treat! My mom’s favorite thing is peanut butter. I cannot remember a time when we did not have peanut butter in our house.

What can I say? I am my mother’s daughter. A couple of tablespoons of peanut butter on an apple has been a breakfast staple in our home for many years. It fills us up and holds us over well until lunchtime.

So, the other day after eating my apple and peanut butter I realized there wasn’t enough protein in that choice. I grabbed the Triple Zero Vanilla Yogurt and put it in the tiny bowl and the idea for peanut butter pie minis is here.

Benefits of Peanut Butter Pie Minis

Although peanuts are more calorie dense than more beneficial and lower fat sources of protein, they do pack a nice nutrient punch. Besides, this recipe uses organic peanut powder that has no oil and is 87% less fat!

To be open and fully transparent, peanut butter probably helped keep me from becoming severely Vitamin B deficient as a youth and young mother of two. The MTHFR mutation I have prevents me and approximately 65% of the population to poorly metabolize our B vitamins. Especially the synthetic folic acid, in all the cereals I ate growing up!

However, my family and I enjoyed our peanut butter and received a decent amount of natural folate throughout the years. Three ounces of peanuts contain a nice combination of B vitamins we all need (about 100 grams) has . . .

Biotin–helps build and use glucose, break down fatty acids and amino acids, and is important in regulating gene expression for neurological function (1).

Folate helps break down protein, contributes to building DNA and RNA structures and so plays a role in growth and reproduction of cells. It also helps balance neurotransmitters in the brain, and it’s deficiency can result in neural defects in infants. It helps lower homocysteine levels (aka inflammation), too!

Niacin (B3) is the best vitamin to increase HDL cholesterol.

Thiamin (B1) is important for breaking down glucose and supplying us with energy. Plus it is important for the development of neurotransmitters.

Vitamin E‘s primary function is an antioxidant to help us get rid of all the garbage we inhale and consume from pollution, ultra-processed food, and chemicals.

Devotion

God’s plan for our physical and spiritual health is good, and He knows exactly what we need when we need it! I am continually impressed with how he provides and protects us from ourselves even when we are ignorant of our actions!

He gave a woman named Abigail, the wife of Nabal, a swift thinking brain and the wisdom for hasty action when her family needed it. When her husband refused to supply David with a few animals from the bountiful harvest celebration taking place, she quickly mounted the mules with supplies as a peace offering.

Then Abigail made haste and took two hundred loaves and two skins of wine, and five sheep already prepared and five seahs of parched grain and a hundred clusters of raisins and two hundred cakes of figs and laid them on donkeys. And she said to her young men, “Go on before me; behold, I come after you.” But she did not tell her husband Nabal. 

Now David had said, “Surely in vain have I guarded all that this fellow has in the wilderness, so that nothing was missed of all that belonged to him, and he has returned me evil for good. God do so to the enemies of David and more also, if by morning I leave so much as one male of all who belong to him.”

1 Samuel 25 ESV – . – Bible Gateway

I am grateful for God’s description of this strong, intelligent woman in the Bible who is counteracting the foolish and violent reactions of the men in her life. It is an example of how women and men complement one another. She beautifully reminded David of who he is and what God chose him to do.

He is to be the king of Israel and not to behave dishonorably and hastily. I am sure she would sit down and enjoy making a few cakes for David and his men, again. She later became his wife!

So, pour a nice hot cup of tea and enjoy preparing this simple dessert with your family this week! You won’t regret it! Don’t forget to leave me a rating when you try it!

Peanut Butter Pie Minis

Enjoy your peanut butter pie minis today! They are fun to make with the kids and are a guilt-free treat for everyone trying to eat healthier!

Check out the other Peanut Butter Recipes on the Strengthen Your Heart Blog!

References:

León-Del-Río A. Biotin in metabolism, gene expression, and human disease. J Inherit Metab Dis. 2019 Jul;42(4):647-654. doi: 10.1002/jimd.12073. Epub 2019 Mar 19. PMID: 30746739.

I’m so glad you’re here! Join me for the 2026 New Year’s Challenge!

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Here is What Rosie has to say. . .

Don’ t Wait! The Deadline to Join the 2026 New Year’s Challenge is December 30th!

I Look Forward to Serving You in 2026!

I cannot think of a better challenge the week of (and after) Thanksgiving than to diversify our daily colorful plant intake! 

Can you?

Seriously, awesome metabolic health, underlying inflammation in autoimmune responses, and reversing insulin resistance couldn’t happen in a better way! God’s garden is full of all the healing vegetables we need, and I am so thankful!

It’s so much fun to see what He has in store for us when we partake of His goodness, isn’t it? 

I mean just think about the variety of colors we will be consuming at our upcoming feast! I’m so excited! Especially since a few ladies and myself are finishing up a 4 Week Pre-Holiday Challenge and are fasting from sugar and grains. 

I lost 5 pounds, by the way, and the other ladies lost weight, too! Imagine what this will look like over the next few months for these women if they continue! 

The challenge ends soon, so we’ll be ready to enter the holiday season with renewed understanding of how our bodies respond to food as we slowly reintroduce those items in small quantities.

Something I noticed really quickly as we were in week 3 of the challenge is the stiffness in my hands got better.

The one day I went out for lunch and ate bread gave me some clear cues I should stay away from it altogether. By 3:00 pm that day, my hands were hurting and by 6pm that night I couldn’t even hold an iron skillet while cooking. 

Now granted, the bread at Longhorn was most likely a bread made with bleached flour, and bromine and not Fresh-Milled like Sue Becker taught me to make through her Little Red Book!

None of the organic spelt berries I’ve purchased and made bread with affected me that way!

Can you believe something you and I eat can affect our hand grip so significantly? Have you ever paid close attention to any symptoms like that?

I was blown away! It makes me not want the items back in my regular routine. 

This new challenge, on the other hand, sounds like fun. It’s making a point to incorporate different colored vegetables each day.

Diversifying plants not only helps our gut health it also:
Reduces inflammation
Helps restores hormone balance
Gives us renewed energy
Reduces constipation
Improves blood pressure
Lowers cholesterol
Maintains blood vessels and heart health
Plays a HUGE role in helping our mental health (by restoring the gut/brain axis)
 

So, lets dive in and see how we can Eat a Variety of Plants for the next 5 days!  

10 Easy Thanksgiving Vegetables and Fruits to Diversify with This Week!

1. Green Plants!

Green Peppers, spinach, kale, Brussel sprouts, asparagus, and cabbage are delicious and so versatile, you and I can pair them with just about anything. What are some of your favorite ways to use them?

What about with green herbs like rosemary, parsley, sage, and oregano?

Oh, Yum!

Don’t forget, green fruits like grapes, avocados, pairs, kiwi, and limes are fun, too. 

2.  Yellow Plants

Yellow squash, yellow peppers, tomatoes, spaghetti squash, are some of my favorite vegetables. 

Fruits like lemons are wonderful for liver and kidney support as well as detox as we indulge in our sweets. Bananas and mangos are good too, just high in natural sugars so we can be wise with portions. 

Herbs that are yellow an offer flavor and more antioxidants are ginger, moonshine yarrow, dandelion and marigold petals.

3. White Plants

  Potatoes are right up our alley on Thanksgiving, alongside some cauliflower. But do you ever think about leeks, parsnips, turnips, kohlrabi, fennel, and rutabaga for your feast? 

White fruits include Asian pears, and coconut. 

We can also enjoy herbs like garlic and onion that go really good with some white beans and brown rice. Is your mouth watering yet?

4. Red Plants

Red cabbage, tomatoes, beets, rhubarb, radishes, red beans are scrumptious for fix and go meals during a busy week. 

Red grapes, dragon fruit, strawberries, raspberries, cherries, and red apples make for some delicious snacks and pies, too!

5. Orange Plants

Lastly, our variety of orange vegetables for this festive week can be butternut squash, sweet potatoes, pumpkin, carrot, or acorn squash. 

Oh, boy! Lots of good items with fiber, nutrients and natural sugar. We have so many options.  This isn’t a challenge, at all! For more ways to use these delicious plants check out the Derailing to Detox post!

God created such a tasty variety of plants to heal us, sustain us, and make us whole it’s utterly awe-inspiring!

I will give thanks to the Lord with my whole heart;
    I will recount all of your wonderful deeds.
 I will be glad and exult in you;
    I will sing praise to your name, O Most High.

Psalm 9:1-2

I am Statements of Jesus and Who God’s Word Says We Are

God gave us these wonderful plants for our physical healing and His Son for our ultimate Spiritual healing. We definitely need both for our health journey!

So, I am listing the “I AM” statements of Jesus here alongside the “I Am” statements written about Christians in the Bible to remind us we are loved by our Creator and have a purpose!

Mental, physical, and spiritual health begin there! At the same time, what we fill our bodies with what matters too!

Jesus’ “I Am” Statements

1. I am the Bread of Life  (John 6:35)
2. I am the Light of the World  (John 8:12)
3. I am the Door  (John 10:9)
4. I am the Good Shepherd (John 10:11)
5. I am the Resurrection and the Life  (John 14:6)
6. I am the True Vine  (John 15:1)
7. I am the Way, Truth, and The Life (John 14:6)

Don’t forget your strengths! You and I use many of them each and every day to care for others, participate in relationships, and function in life!

If you have to, use your fingers to count them down as you say each one, “I am Faithful, I am loved, I am HIS and He is mine!

What is God pressing on your heart today about who He says you are and what He made to make you whole, again?

My prayer is that you find the answers you are looking for and practice using a variety of plants in your daily habits! What’s in the garden and in His Word are so good!

Be blessed,

Mysty

Simplifying Health Faithfully