Rest Your Metabolism, Renew Your Mind

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

Transcript

Hey, friend, welcome back again, and happy new year. So, if January feels like a fresh notebook, clean pages waiting to be filled, today's episode is about writing something different on those pages.

Not repeating last year's exhaustion, not repeating last year's cycle of dieting, quitting, self-blame, and starting over. Today, I want to help you reset two things that matter deeply for weight loss after 40. Your metabolism and your mindset.

Because if one changes and the other doesn't, the transformation won't stick, and this year, we are doing what sticks, once and for all. So are you ready to lean in to what God wants to do in your body and your brain? Stay tuned.

Are you sick of trying diet after diet and not losing weight? Are you tired of doubting your ability to actually lose weight in a healthy way? Do you wish you could find a laid out for you plan that will help you stay accountable to your goals?

Hey friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late 20s and struggled for years to get it off. So grab your pre-workout and let's chat.

I would like to invite you to join the Biblical Weight Loss Framework, which is a 90-day group coaching program, where I have created everything from working through traumas and triggers, to time management, to fitness and macros, to really taking a

deep dive into weight loss God's way. What is the Holy Spirit doing? What can he do? And how can we use the power within us to finally lose the weight for good?

So if you are ready to take the next step, not because of a New Year's resolution, but because God continues to imprint in your heart that you finally need to make a change, go to the show notes or visit herweightlossmindset.com/framework and sign up

to join us. That's herweightlossmindset.com/framework. So today we're going to remember Romans 12 2. It says, do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind.

I love how he says, any longer, as in, we stop right now. But we don't even stop there. It's so important as we read the verse to see what comes before it and after it in context.

Roman 1 says, therefore, I urge you, brothers and sisters, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God. I read that differently when I was considering this podcast.

It says, as living sacrifices, not as a living sacrifice, as living sacrifices, which suggests an ongoing act. It's not a one-time thing.

Then verse 3 continues, then you will be able to test and approve what God's will is, his perfect and pleasing will. Isn't that such a powerful reminder? Transformation, even physical transformation always begins internally.

Your metabolism responds to your thoughts more than you know. Think about cortisol, cravings, stress eating. The hormonal shifts that hit women, especially in their 40s and 50s, all begin with what the mind rehearses.

Does that scare you or inspire you? I know I have been scared lately. Sometimes inspired, but often scared.

So many women over 40 are told or believe for whatever reason that, you know, your metabolism just slows down. That's it. But that is incomplete.

Science shows us that metabolism doesn't naturally tank at 40. What does change?

Well, muscle loss, if we aren't strength training, insulin sensitivity, our cells don't use glucose as well as it used to, cortisol elevation, which chronically stressed women store more fat, and then sleep quality.

Think about perimenopause or exhaustion. This adds up to more hunger hormones. So when I talk about a metabolic reset, I'm not talking about a cleanse or a detox or a juicing or fasting.

I mean a metabolic reset or functional habits that are going to turn your body essentially back on.

So a couple ways that we do this is eating 20 to 30 grams of protein within 90 minutes of waking up, or if you're someone who does intermittent fasting, eating that protein within an hour after your workout.

So think about strength training 3 to 4 times per week. 20 minutes counts. Body weight, lightweight, no weight.

Strength training 3 to 4 times per week is going to help reset your metabolism. When you build muscle in your body, everything changes. And then take a walk after your meals.

2 to 5 minutes of walking after a meal will stabilize your blood sugar and your glucose levels. 2 to 5 minutes. And then every morning before you sip your first coffee or tea, drink 16 to 20 ounces of water.

Your hormones will think, your body will detox. She naturally wakes up when you give her water first. And then practice going to bed 30 minutes earlier, putting your phone down.

This one change will make such a difference. But here's the hardest part. It's resetting your mindset.

Your metabolism follows your mind. And when you think, I'm too old for this, or my body doesn't work, I will always fail. Your mind tells your body, don't even bother trying.

We've always heard, you are what you eat, which is true. But even more so, you are what you're think. So we're going to shift three beliefs.

Belief shift number one is that you don't have to be perfect. You just need to be consistent. And consistent doesn't even mean seven days a week.

It can mean four to five to start. I've said this to you a thousand times. It's those seemingly small steps that add up.

God works best in those seemingly small options because they require faith and trust in the Holy Spirit. When we focus on obedience over the outcome, He is going to make us new from the inside out.

Belief shift number two, my body is capable of healing. Yes, even in your 40s, 50s, 60s, and 70s, your cells can regenerate with taking the actions I just gave you. Your metabolism can revive.

You are not stuck. And belief shift number three, God is working on the inside as I work on the outside. It's not you alone.

You are partnering with the Holy Spirit, but you must be willing to listen and walk where He leads. And when you start your day with prayer and getting in the word, connection with the Holy Spirit, He will lead you.

So I want you to focus on meal prep this week. I want you to pick one thing to focus on. Now you can do more if it works, but we're aiming for consistency, not overwhelm.

So do what works for you this week, okay? But for now, I'm only encouraging you to choose one of the following. So I want you to think about protein prep week.

Cook two proteins, maybe chicken and turkey, or fish and lean ground beef. Now you're going to need to cook in quantity because remember 25 to 30 grams of protein per meal.

Now you can add this to your shake that you're drinking, or cottage cheese, or Greek yogurt, or scrambled eggs, but I just want you to focus on cooking two proteins. Or, not and, or you can do a veggie prep week. Chop four veggies that you love.

You can eat those raw or roasted, however works for you. Four to five cups of vegetables per day to start, okay? Or you can do a breakfast prep week and prep three high protein breakfasts.

So if it works for you and you have two hours of prep time and you want to do one or two or all of these, that's fine. But again, we're focusing on consistency, not overwhelm. So starting with one is plenty.

Overwhelm kills consistency. Let God lead and He will tell you exactly what you need to do. So as you journal today, I want you to think back to last year.

What mindset pattern is God asking you to release as you head into 2026? And what habit is He nudging you to start? Or maybe habit He's nudging you to stop?

What is one thing you feel He's calling you to work on? Remember, one thing at a time. One thing at a time.

Okay? Heavenly Father, thank you for another year and another day to try again. Lord, instill in me what you would have me focus on this year, but more importantly, just for today.

Help me to reduce the overwhelm and rest in you and where you're going to guide me. Let me lean in to those seemingly small details that matter so much, but help me to focus on listening to you instead of the lies inside me.

Remove my flesh, Father, rid me of myself. I belong to you, Jesus. Teach me to think differently about my body and my age.

Reset me, Lord. Let me love my body. Let me move her and fuel her in a way that honors you.

Make this year a partnership with you in my healthy journey, Father. It's in your name I ask. Amen.

Hey, sis. I hope you enjoyed today's episode. If so, would you take 30 seconds and share it with a friend?

Also please leave a quick review for the show on Apple Podcasts. It lights me up to know this podcast is helping you. Okay, it's time to go make a protein shake and get my sweat on.

No more standing in the kitchen waiting for motivation to appear. I will meet you back here for another episode. God bless.