Romans 12:1-3; “Therefore, I urge you brothers and sisters, in view of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to Go. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. then you will be able to test and approve what God’s will is, His perfect and pleasing will.”

Your Metabolic Reset:

1. Eat 20–30g protein within 90 minutes of waking.
2. Strength train 2–3x per week — even 20 minutes counts.
3. Walk after meals —2-5 minutes stabilizes blood sugar.
4. Drink 16 ounces of water before coffee — your hormones thank you.
5. Go to bed 30 minutes earlier — this one changes everything.

THE MINDSET RESET:

Belief Shift #1: “I don’t have to be perfect. I just have to be consistent.”

Seemingly small steps compound.

Belief Shift #2: “My body is capable of healing.”

Even in your 40s, 50s, 60s your cells regenerate. Your metabolism can revive by taking these steps.

Belief Shift #3: “God is working on the inside as I work on the outside.”

It’s not you alone. You are partnering with the Holy Spirit.

Meal Prep this week: You’re going to pick ONE to focus on.

• Protein-prep week: cook 2 proteins (chicken + turkey). Or fish and lean ground beef.
• Veggie-prep week: chop 4 veggies you love. Eat raw or roasted.
• Breakfast-prep week: prep 3 high-protein breakfasts.

Lord, thank You for another year and another day to try again. Father, instill in me what You would have me focus on this year, but more importantly today. Help me to reduce overwhelm and rest in You and where You will guide me. Let me lean into the seemingly small details that matter so much but help me to focus on listening to You instead of the lie in me. Remove my flesh Father, rid me of myself Jesus, I belong to You. Teach me to think differently about my body and my age. Reset my body Lord, let me love her, move her and fuel her in a way that honors You. Make this a year of partnership with You Lord. Amen.

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

John 14:27 “Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.”

5-MINUTE PANTRY AUDIT

1. What foods cause chaos for you? Pitch it, even if it isn’t even opened. Pitch it.
2. What foods make you feel grounded? Add it.
3. What’s missing that you need for simple protein? Eggs, plain greek yogurt, Rx bars, chicken.
4. What’s one swap that would make this space feel peaceful and productive?

Now choose one thing to add and one thing to release this week.

Here are 3 steps to Meal Prep This Week:

Prep 1: Protein Base
Choose ONE for the next 3 days:

• 1 lb chicken breast (yields 4 servings, ~30g protein each)
• 1 lb lean ground turkey (4 servings, ~28g protein each)
• 4 boiled eggs + 1 cup cottage cheese (2 days, ~26g protein)
• 1 pack baked salmon (~32g protein per 4 oz)

Prep 2: Veggie Base
Choose ONE:

• 1 bag broccoli or green beans
• 1 chopped cucumber + tomatoes
• 1 sheet-pan of whatever you have (cauliflower, carrots, asparagus)

Roast or steam.

Prep 3: Carb Base
Choose ONE:

• 1 cup quinoa- eat in ½ c servings
• 1 cup brown rice-eat in ½ c servings
• 2 baked sweet potatoes-eat in ½ c servings

Lord, thank You for being present in the small things. Teach us to nourish our bodies without fear or shame. Give us the courage to choose simplicity over striving. Let our kitchens become places of peace and thank You Father that i don’t have to stay stuck in a body that feels heavy. I love this body Jesus, You gifted it to me before Genesis one, let me love her, rest her, fuel her and speak life to her always. Give me the words Father, it’s in Your Name I pray, Amen.

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Isaiah 40:29–31 “He gives power to the weak and strength to the powerless. But those who trust in the Lord will find new strength.”
finally ready to admit that your way just doesn’t work. Keep listening and take notes.

3 Ways to Lose Weight over 40.

1. Protein Timing & Quantity
Aim for 100–120g daily, broken into 4-5 servings. Why? It stabilizes blood sugar and protects muscle. If you want to lean out, protein, protein, protein

2. Strength Training 2–3x Weekly in your zone 2 heart rate.

3. Nervous System Regulation
Women over 40 lose weight best when stress is lowered. Cortisol, the stress hormone must be balanced, this is why dieting harder often backfires.

So here is a 3-Step Pause practice that will help you refocus.

When you feel the urge to emotionally eat:

1. Say out loud: “Lord, what do I really need right now?”
2. Whisper Scripture: “The Lord is my shepherd; I have all I need.” Ps. 23:1
3. Take 3 slow breaths.

Lord, You see every woman listening, her fears, her fatigue, her hopes. Father it feels hard to lose weight after 40 and we know that You ache for us to be our best self. Can you tell us what we need today Jesus? Will you put a word on our heart so we can take the first step. Lord, we’re tired of living in our excuses, help us break the chains keeping us tied to unhealthy thoughts and patterns, fill us what You Lord and remind us what we truly need, a heart sensitive to Your Holy Spirit. Thank you Father, it’s in Your precious Name we pray, Amen.

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Luke 12: 22- "Then Jesus said to his disciples: “Therefore I tell you, do not worry about your life, what you will eat; or about your body, what you will wear. For life is more than food, and the body more than clothes. Consider the ravens: They do not sow or reap, they have no storeroom or barn; yet God feeds them. And how much more valuable you are than birds! Who of you by worrying can add a single hour to your life? Since you cannot do this very little thing, why do you worry about the rest?

21 Day Challenge

1. 25 grams of protein at breakfast
2. One walk or 15-minute movement daily. I have a great indoor fitness walking program that I do 3-4 times per week, hit me up for the sample workout!
3. Journal daily. Your verse of encouragement and 3 things you’re working on that day.
4. One prayer every morning: “Lord, give me what I need today.

Father, thank You for this New Year, thank you for new mercies daily. Thank you that we get to celebrate Jesus every day, not just at Christmas. Thank You Father for the encouragement and conviction to lean on You in my weight loss journey this year. Remove the temptation to starve myself of binge Lord. Show me the spirit of discipline that lives in me because of You and let Your Holy character shape me as I lay down my burdens at the cross again. I am tired of this fight Lord, help me to practice the things we talked about today. Calm me Father, keep me focused on You and Your Holy Spirit voice in me, and not my doubt. Forgive me Father for trying to control and shame the weight off of me, help me to love me as You love me and help me to see myself as the daughter I am. Help us release perfection. Teach us to move with grace, eat with wisdom, and rest with trust. Make our habits holy Father. It’s in Your Name we pray, Amen.

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Lamentations 3:22–23, “The faithful love of the Lord never ends! His mercies never cease. Great is his faithfulness; his mercies begin afresh each morning.”

Ladies Over 40:

Physiology with compassion
-After forty, hormones begin subtle shifts. Estrogen, progesterone, and testosterone patterns change. Your basal metabolic rate nudges down. Sleep becomes more fragile. These aren’t moral failures; they’re biological processes. Treat them like information, not indictment.

1. The compassion principle
   Shame increases cortisol, and cortisol holds on to weight. When you respond to yourself with harshness, your body interprets that as stress. The first move toward sustainable change is kindness to your nervous system. That looks like two deep breaths before you eat, a pause before a decision, speak love to yourself, or an end of the day gratitude ritual.
   
   
2. Small worship practices that change biology
   Let’s call habits “liturgies” — small, repeated acts that shape your soul and body. Three liturgies that matter:
   
   
   • Morning water 16-20 ounces + 25 grams of protein within 60 minutes of waking (stabilizes blood sugar).
   • A 12–20 minute walk mid-afternoon (lowers stress, improves insulin sensitivity).
   • A 15-minute meal-prep habit twice a week (reduces decision fatigue).

These are tactical things you can start right now.

Week 1: The Mercy Move

• Choose one liturgy. Do it 5 days. Not 30 days. Five. This reduces pressure and builds trust.

Week 2: The Gentle Strength

• Add a 10–15 minute strength-mini: bodyweight squats, wall push-ups, and a single-band row. Two sessions this week.

Week 3: The Meal-Plan Practice

• Rotate three dinners you like. Make an extra portion each night. Your freezer and fridge will become your friend.

Week 4: The Sabbath Check

• Pick one day this week to notice: What nourished you? What drained you? No judgment — just noticing. And Sabbath doesn’t have to be Sunday; it’s whatever day works for you.

Lord Jesus, thank You that Your mercies are new every morning. Soften the hard edges in us that call for perfection. Give us courage for small acts of kindness toward our bodies. Teach us to steward what You have given with humility and joy. When we stumble, remind us You are not counting our failures — You are of

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

“Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.” Luke 2:11.

I just want to wish you a very Merry Christmas and remind you that today is about the Lord and the people in your family who are hard to deal with can never take that away from you. So let’s eat, drink and be merry and celebrate the birth of the One who lived the perfect life; who went to the cross as the perfect lamb sacrifice. The greatest gift isn’t under your tree, it’s sharing the gospel with the lost.

So, my gift to you today is a challenge. I would like to challenge you or encourage you to share your testimony with someone. Not why they need Jesus, but what Jesus did for you. Someone needs to hear your story. Let the Spirit prompt you, He’ll give you the words. Maybe pray at dinner. I don’t know where He’ll lead you but let Him lead you and watch how your story will impact others for the Kingdom. You are worthy my friend! Merry Christmas!!

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Hebrews 12:1 “Therefore, since we are surrounded by such a great crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.”

Hebrews 12:11“No discipline is pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who are trained by it.”

THE CHRISTMAS FREEDOM FRAMEWORK- Three steps to enjoy food without guilt:

1. Pause & Decide-Before you grab something: Ask yourself: “Do I want this?” “Does this align with my goals today?” “Will this make me feel good afterward?”

2. Enjoy Intentionally

3. Release Guilt Immediately

Guilt never leads to aligned choices. Shame never grows fruit. Condemnation never produces transformation. If you overeat, simply say: “Lord, thank You for grace. Help me realign on my next choice.”

LIGHTER PEPPERMINT BARK:

• 1 cup sugar-free chocolate chips- or use what you have.
• 1 tbsp coconut oil
• ½ scoop vanilla or peppermint protein powder
• 1–2 crushed candy canes
• Optional: peppermint extract

Directions

1. Melt chocolate and coconut oil.
2. Stir in protein powder and peppermint extract.
3. Spread thinly on parchment.
4. Sprinkle crushed candy cane on top.
5. Freeze, break into pieces, and enjoy.

Lord Jesus, I love You so much. Thank You Father for giving us freedom, although sometimes I wish you’d just button up my mouth. Lord, help me enjoy food with intention and peace, remembering the true meaning of this season. Break off guilt, shame, and emotional pressure Lord, I want to only live for You. Guide my choices today and help me to focus on one meal, one choice at a time. Let me remember that the call is to serve others and make disciples, Lord let me serve others instead of my cravings. Steady my heart, and lead me in a path of health, gratitude and balance this Christmas season. Thank You for loving me Lord. It’s in Your Holy Name I pray, Amen.

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Philippians 4:6 “Don’t worry about anything; instead pray about everything. Tell God what you need and thank Him for all He has done.”

3 Steps to Keep the Peace:

1. Slow your mind with “The 30-Second Reset” Whenever you feel overwhelmed: Pause. Place your hand on your chest. Take one deep breath. Say: “Lord, I need You.” This resets your nervous system and your spirit. Try it right now. Feel the shift? That’s the power of the Holy Spirit intervening on your behalf.

2. End the mental chaos with a “Brain Dump Prayer”
At the end of a stressful day: Get out a blank sheet of paper- Write down everything swirling in your mind- Turn the list into a prayer- “Lord, here are today’s burdens. I’m giving them back to You.” Your mind will breathe again.

3. Create a “Peace Priority List”

Instead of trying to do everything, choose: The 3 most important things for the day- The 1 habit that grounds you-The 1 moment of rest you will honor-

Here are a few ways you can destress this week:

1. Lower your holiday expectations, LOWER YOUR EXPECTATIONS.

2. Delegate boldly- it won’t be done your way, that doesn’t mean it isn’t right.

3. Set boundaries without guilt:

A loving “no” protects your peace. Try this:“I wish we could, but this season is full. We love you though!” Or:“I can’t commit but thank you for thinking of us.”

4. Nourish your body intentionally

5. Choose 10 minutes of movement

Jesus, we love you. Thank You for being our Peace. Thank You Father that we get to celebrate the birth of Jesus this week, thank you for this time together with family and friends and the ability to serve, love and give back. Help us to focus on what’s truly important this year. We want to forget the overwhelm and strive and try. Calm my mind Jesus, settle my spirit, and break the chains of distraction this season. I crave intimacy with you Lord, help me walk in step with your Holy Spirit leading the way. Teach me to rest, to lay down control and remember that Jesus is the only reason for the season. Happy birthday Father, Amen

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders