DO PROBIOTICS WORK?

Posted on July 1, 2026July 6, 2026 by admin

Natural Life

admin
July 1, 2026

DO PROBIOTICS WORK?

Probiotics have become one of those supplements that almost everyone seems to recommend. Stomach issues? Take a probiotic. You were prescribed antibiotics? Take a probiotic. Want a healthier immune system? Take a probiotic. Skin problems? Mood? Constipation? Bloating?

There’s probably a probiotic being marketed for it…

After hearing the same advice over and over, I started wondering whether the research actually supported all of these claims, or if probiotics had simply earned a reputation that was bigger than the evidence. So I started researching and what I found wasn’t that probiotics don’t work. It’s that we’ve been talking about them as if they’re all the same and they are not!

The first thing I learned: is that a “Probiotic” isn’t simply one thing.

Imagine walking into a pharmacy and asking, “Which medication should I take?” The obvious response would be, “For what?” The same idea applies to probiotics.

Different strains do different things. Some have been studied extensively for very specific conditions. Others have very little evidence behind them. And just because one probiotic has been shown to help doesn’t mean the one sitting on the shelf next to it will do the same thing, which is probably the biggest misconception.

The strains that actually have solid research behind them:

When I started researching, I wasn’t looking for the most popular products. I was looking for the strains that consistently showed up in clinical studies. Here are a few that stood out…

1. Lactobacillus rhamnosus

This is one of the most studied probiotic strains. Research suggests it may help:

Reduce the risk of diarrhea caused by antibiotics
Shorten some cases of infectious diarrhea, especially in children
Improve symptoms for some people with IBS
Offer modest support for certain respiratory infections

2. Saccharomyces boulardii

Did you know that this isn’t actually a bacteria, it is made of a yeast. The evidence suggests it may:

Lower the risk of antibiotic-associated diarrhea by roughly 40–50%
Reduce recurrence of C. difficile infections in some people
Help with certain cases of acute gastroenteritis, although much of the strongest research comes from outside North America

3. Bifidobacterium animalis

This strain has shown some benefits in:

Supporting normal digestive function
Reducing antibiotic-associated diarrhea
Helping some infants with colic
Mild immune support

4. Lactobacillus reuteri

If there’s one condition where probiotics have surprisingly strong evidence, it’s infant colic. Studies have found that this particular strain can reduce crying time in infants. Researchers are also looking at its potential role in antibiotic-associated diarrhea and premature infants.

5. Multi-strain probiotic blends

Some probiotic combinations have demonstrated good results for preventing and managing pouchitis (which is an inflammation of the ileal pouch, which is a surgically created reservoir used to store waste) after bowel surgery.

There’s also evidence they may help some people with IBS, although the results are much less consistent.

I started looking at what probiotics don’t seem to help.

This is the part I don’t hear discussed very often. Because many of the reasons people buy probiotics aren’t actually where the strongest evidence exists.

1. Constipation

This one surprised me. It’s probably one of the most common reasons people start taking probiotics. But after looking through systematic reviews and larger studies, the overall conclusion was…underwhelming.

Researchers haven’t found consistent improvements in bowel movement frequency or clear advantages over standard constipation treatments.

It reminded me of a conversation that’s probably happened in a lot of homes. “We’ve been giving probiotics for months.” Have they helped? “…Not really.” Sometimes the research lines up with real life.

2. The stomach bug

For years, probiotics were commonly recommended for stomach viruses. Early studies looked promising. But then larger, better-designed studies failed to show meaningful improvements for routine cases of acute gastroenteritis.

Because of that, several medical organizations no longer recommend probiotics as a standard treatment for the stomach bug.

3. Crohn’s disease and pancreatitis

I also expected to find stronger evidence here. Instead, most of what I found pointed in the opposite direction. Right now, probiotics haven’t demonstrated meaningful benefits for Crohn’s disease or acute pancreatitis.

Could future research change that? Absolutely. But that’s where the evidence stands today.

The biggest takeaway wasn’t whether probiotics work.

It was how they work. Or maybe more accurately… when they work. A probiotic isn’t simply “good” or “bad.”

The benefit depends on three things:

The strain
The dose
The condition you’re trying to treat

Those three things matter far more than the word probiotic on the front of the bottle. That’s why one person swears a probiotic changed their life while another takes one every day and notices absolutely nothing. They may not even be taking remotely similar products.

So…are probiotics worth it? I think the better question is: Is there evidence that this specific strain helps the specific problem I’m trying to solve?

Sometimes the answer is yes. Sometimes it’s no. And sometimes we simply don’t know yet. That doesn’t make probiotics useless. It just means they’re far more targeted than their marketing would have us believe.

The more I read, the less interested I became in finding the best probiotic. Instead, I wanted to know whether there was good evidence for that probiotic, for that condition.

That feels like a much better place to start than assuming every bottle on the shelf does the same thing.

From farm to Face.

Long before “clean beauty” and “whole foods” became buzzwords, our ancestors were already living that way. One of their best-kept secrets was tallow… the pure, rendered fat from grass-fed cattle or sheep. Once used to make everything from candles and soaps to pastries and skin balms, tallow is now being rediscovered for its incredible benefits inside and out. Rich in the same nourishing fats and vitamins your skin naturally needs, this humble ingredient bridges the gap between sustainability and simplicity, proving that sometimes the best solutions are the ones that have stood the test of time. So, what is tallow and how can you use it? Read more and find out!

What Is Tallow:

“Tallow” is simply rendered animal fat, most commonly from beef (suet) or mutton. When gently heated, the fat melts, impurities are strained out, and the purified fat cools into a creamy, shelf-stable solid rich in oleic, palmitic, and stearic acids. Those are the same fatty acids that show up in skin lipids and many moisturizers.

A (very) short history of tallow

Light & heat: For millennia, tallow candles lit homes across Europe and the Roman world before spermaceti and then paraffin took over in the 18th–19th centuries.
Soap-making: Early soaps were made by reacting animal fats (like tallow) with alkaline lye, an art with ancient roots that experimental archaeologists and chemists still study today.

Why people use tallow on skin

Biocompatibility with the skin barrier. A 2024 peer-reviewed dermatology review notes that tallow’s fatty acid profile resembles components of human sebum, which is why many find it soothing and occlusive (it helps seal in moisture).

What it seems to do well (based on available evidence & chemistry):

Occlusive moisturizing: Locks in hydration, much like petrolatum or heavy plant butters.
Barrier support: Stearic and palmitic acids are common in skin-care formulations for barrier repair; tallow is naturally rich in both.
Evidence quality is mixed. Dermatologists point out that while anecdotes are everywhere, rigorous trials are still limited; some people break out or get irritation—especially if products are mixed with other comedogenic oils.

How To Choose & Use Tallow:

Look for organic single-ingredient, regenerative 100% grass-fed/finished beef tallow if scent bothers you, get one with lavender or another organic scent.

(Storage:) Keep in an airtight jar, cool and dark. Properly rendered tallow is stable and can keep for months.

Tallow earned its place in history because it’s practical: it lights rooms, hardens soap, crisps potatoes, & thanks to a skin-friendly lipid profile, it can help seal in moisture effectively. If you have been hearing about tallow but have never tried it, maybe this is your sign to… Cole & I have been using it for years now, and while you may be able to find cheaper tallow, you won’t find one that is higher quality or cleaner than this one! Quality matters when it comes to your skin!

The one we use is from Melton Manor Tallow, check them out by clicking the button below or going to our shop page. They actually were kind enough to give us a coupon code – so, if you’re gonna check it out – use code WATA for a discount.

WHY PROTEIN MATTERS.

When most people hear the word “protein,” they think of bodybuilders, gym bros, or maybe a thick shake in a blender bottle. But protein isn’t just for muscle gains… it’s an essential nutrient that every human being needs, every single day, for survival and thriving health. And yet, despite how vital it is, protein is one of the most misunderstood nutrients. (Especially for women!)

Did you know:

Protein supports nearly every major system in your body.
Most adults need 110–180g/day depending on weight and activity.
Supplements can help bridge the gap when life gets busy.
Studies support higher-protein diets for long-term health.

Why Protein Matters (Beyond Muscle)

Protein is made up of amino acids, the building blocks of life. Every cell in your body needs protein to function. It plays a role in:

Muscle repair and growth
Hormone and enzyme production
Immune system regulation
Hair, skin, and nail health
Brain function and neurotransmitters
Maintaining lean body mass during aging or weight loss

Without adequate protein, your body will eventually break down its own tissues just to keep going… And eating enough carbs or fat won’t cover this gap.

How Much Protein Do You Really Need?

(Here’s where most people get it wrong.)

Forget the outdated “eat 50 grams a day” advice. That’s the minimum to prevent deficiency — not to thrive.

Here’s what current research and experts recommend:

Active women: 0.75 to 1 gram of protein per pound of body weight
Active men: 0.8 to 1 gram of protein per pound of body weight
If you’re trying to lose fat or maintain muscle: stay closer to the 1g per pound range

Example:

A 150 lb woman needs about 110–150g of protein per day
A 180 lb man needs about 140–180g of protein per day

This range supports metabolism, muscle repair, and hormone function, especially if you’re working out, aging, or trying to lose fat.

Why You Might Need a Protein Supplement

Even if you eat healthy, it’s hard to hit your target through food alone — especially with a busy schedule or limited appetite. That’s where protein powders come in handy. They’re not just for gym bros…

Convenient: Easy to blend into smoothies or meals.
Cost-effective: Cheaper than most high-protein foods.
Consistent: Keeps you on track every day.
Clean options available: No junk ingredients if you choose wisely.

Protein Myths, Busted

“Too much protein hurts your kidneys.”

Truth: This is only a concern for people with pre-existing kidney disease. Healthy people can safely consume high-protein diets, according to multiple peer-reviewed studies.

“You can get all you need from food.

Truth: Technically, yes — but most people don’t. Especially women, older adults, and plant-based eaters fall short daily.

What the Science Says (Recent Studies)

2023, Journal of the ISSN: Higher protein intake (close to 1g per pound) improves body composition and preserves muscle during fat loss.
2021, Nutrients: Protein-rich diets improve metabolism, bone strength, and help maintain a healthy weight.
2022, Frontiers in Nutrition: Higher protein intake in middle-aged adults is linked to better aging and reduced disease risk.

Bottom Line: Eat More Protein

Protein isn’t just for muscle — it’s for metabolism, mood, energy, longevity, and fat loss. And most people simply don’t get enough. So here’s the goal:

WHAT YOU CAN DO RIGHT NOW:

1. Aim for 0.75–1 gram of protein per pound of body weight
2. Use clean protein powders to help you hit your goal
3. Rethink what your plate looks like and make protein the priority

(Below I created a protein calculator – so that you can get an idea of how much protein to eat every day!)

🙂

Daily Protein Calculator

your weight and activity level to calculate your daily protein needs.

label for="weight">Weight (in pounds):

label for="activity">Activity Level:

This may seem like a new way to work towards being healthier in the long-run. Right now, you may not even think about how what you eat, drink, but being healthy is a journey, not a destination. By caring for your body, mind, and spirit, you’re not just improving your health… you’re honoring God and preparing yourself to serve Him better. Protein is so important to our longevity and you can start with one or two steps today and ask God for wisdom when you aren’t sure what to do next. Stop trying to do it alone, with His help, you can build a life that’s both healthy and holy!

(We do have some protein recommendations that we use personally. you can find them below!)

Spore-Based Probiotics for Your Gut.

In the realm of gut health, probiotics have long been a staple, but not all probiotics are created equal. If you’re looking for something that actually survives the harsh journey through your digestive tract and delivers real results, spore-based probiotics may be the game-changer your body needs.

Here’s why more people are turning to spore-based probiotics and why you might want to consider them too.

They Actually Reach Your Gut Alive

Most conventional probiotics are delicate. Heat, moisture, and stomach acid can kill them before they even reach your intestines—where they’re supposed to do their job.

Spore-based probiotics are different.

They come from the Bacillus family—bacteria that form a tough, natural shell around themselves, known as a spore. This shell helps them survive:

High temperatures
Stomach acid
Long shelf lives (no refrigeration needed)

Once they reach the intestines, these spores “wake up” and begin working where it actually matters.

They Help Rebuild a Strong Gut Microbiome

Your gut is home to trillions of microbes that impact everything from digestion and energy to mood and immunity. But things like antibiotics, processed foods, stress, and even poor sleep can throw your microbiome out of balance.

Spore-based probiotics help:

Reintroduce beneficial bacteria
Crowd out harmful bacteria
Encourage your body’s natural microbial diversity

If your gut feels “off”—think bloating, irregularity, or food sensitivities—this could be your fix.

They Support a Stronger Immune System

About 70% of your immune system lives in your gut. A healthy microbiome helps regulate inflammation, identify pathogens, and train your immune cells.

Spore-based probiotics, especially strains like Bacillus subtilis and Bacillus coagulans, have been shown to:

Enhance immune response
Reduce symptoms of cold and flu
Support recovery after antibiotics or illness

This makes them a smart daily addition for anyone looking to stay resilient year-round.

They’re Ideal for Busy, Modern Lifestyles

You don’t always eat clean. You travel. You forget to refrigerate your supplements. And you’re not alone.

Spore-based probiotics are:

Shelf-stable: No fridge necessary
Travel-friendly: Pack them in your bag without worrying
Low-maintenance: Just take one a day with or without food

They fit your life—not the other way around. And since they don’t overpopulate the gut like some other strains, they work in harmony with your body—rather than overwhelming it.

If you’re dealing with digestive issues, low energy, weak immunity, or just want to support long-term health from the inside out, spore-based probiotics are worth serious consideration. They’re smart, resilient, and designed to go where they’re needed most—your gut.

Your microbiome influences everything. Isn’t it time you supported it with something that works?

The Power of Sauerkraut!

In the world of superfoods, raw organic sauerkraut is seriously underrated. It’s not just a trendy topping for your hot dog — it’s a powerful, natural probiotic that can boost your gut health, improve digestion, and even support your immune system. And the best part? It tastes tangy, crunchy, and delicious.

What Is Raw Organic Sauerkraut?

Sauerkraut is simply fermented cabbage. But when it’s raw and organic, it hasn’t been pasteurized or filled with preservatives — which means it’s packed with live, gut-friendly bacteria and nutrients. The fermentation process gives it that classic sour flavor and so many health benefits.

The Top Benefits of Raw Organic Sauerkraut

1. It’s a Natural Probiotic

During fermentation, healthy bacteria (like Lactobacillus) grow and multiply. These probiotics help balance the bacteria in your gut, which can:

Improve digestion
Reduce bloating
Support regular bowel movements

2. Supports a Strong Immune System

A healthy gut = a strong immune system. About 70% of your immune system lives in your gut, so keeping it in shape is key. Probiotics from sauerkraut can help fight off bad bacteria and keep your body resilient.

3. May Boost Brain Health

There’s a strong link between gut health and brain health — it’s called the gut-brain connection. Some studies suggest probiotics may help improve mood and reduce anxiety. Sauerkraut won’t replace therapy, but it might give your brain a happy little boost.

4. Full of Nutrients

Raw organic sauerkraut is loaded with:

Vitamin C
Vitamin K
Iron
Fiber

It’s low in calories but high in goodness.

Why Raw and Organic Matters.

Most store-bought sauerkraut in jars or cans has been pasteurized (heated) to extend shelf life — but that kills the live probiotics. Choose **raw** (usually found in the refrigerated section) and **organic** to avoid pesticides and additives.

(Ways to Eat Sauerkraut:)

On avocado toast
Mixed into salads
As a side with eggs or roasted veggies
On top of grain bowls or tacos
Or just eat a forkful straight from the jar!
Start with a small amount — your gut might need time to adjust if you’re new to fermented foods.

Your gut is the foundation of your overall health — and sauerkraut is one of the easiest ways to show it some love.

Raw organic sauerkraut is a simple, affordable way to boost your gut health and add a zesty crunch to your meals. It’s real food, made from just cabbage and salt, but packed with benefits your body will thank you for. So next time you’re at the grocery store, swing by the refrigerated section and grab a jar. Your stomach (and your taste buds) will be happy you did. 🙂

sound healing...

In the holistic health world, frequency therapy is gaining attention for its potential to restore balance and promote well-being. Rooted in the belief that everything in creation vibrates at a frequency, frequency therapy harnesses sound and vibration to help heal the mind, body, and spirit. As Christians, it’s important to approach these practices with discernment, remembering that healing comes from God, and any tool we use should align with His truth and bring glory to Him. The Bible says in Psalm 66:4, “All the earth worships you and sings praises to you; they sing praises to your name. Selah.”

Creation began not with tools or labor, but with God’s voice — divine speech: “And God said, ‘Let there be light,’ and there was light.” (Genesis 1:3)

God creates by speaking. God’s Word itself has creative power, a kind of divine vibration or resonance that brings life, order, and purpose.
The Hebrew word for “spirit” (ruach) also means “breath” or “wind”, implying that the breath of God animates all life.

The Word (Logos) in John 1 refers to Christ: “In the beginning was the Word, and the Word was with God, and the Word was God… Through him all things were made.” John 1:1–3

While man-made things may be functional or beautiful, they do not carry a “frequency” that characterizes God’s own handiwork.

What is Frequency Therapy?

Frequency therapy uses specific sound frequencies to influence the body’s natural rhythms. Scientifically, sound waves can affect brain activity, cellular function, and emotional state. Techniques such as binaural beats and sound healing are used to encourage relaxation and mental clarity, all while promoting overall wellness.

Studies have shown that sound frequencies can have significant effects on brain waves. For example, binaural beats are known to promote different states of consciousness, from deep relaxation (Delta waves) to heightened focus (Beta waves). The Bible acknowledges the power of sound in healing—one example being when King Saul experienced peace through David’s harp playing 1 Samuel 16:23. Music was also used in worship, as seen in the Psalms, which are filled with praise and songs of deliverance Psalm 150:4-6.

The Science Behind Frequency Therapy

Sound is energy, and our bodies are energetic in nature. Scientific studies have shown that exposure to certain frequencies can help regulate physical and mental processes. Research published in The Journal of Alternative and Complementary Medicine found that exposure to 432 Hz, a frequency often used in music therapy, can promote relaxation, reduce anxiety, and improve mood. Other studies suggest that sound waves can impact our nervous system, promoting healing by lowering cortisol levels and stimulating the parasympathetic nervous system, responsible for relaxation.

One study found that specific sound frequencies can help reduce symptoms of anxiety and depression, similar to the effect of meditation. This aligns with what Scripture tells us about peace and rest in Christ. As Philippians 4:7 says, “And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

Free Ways to Experience Frequency Therapy

You don’t need to invest in expensive equipment to experience the benefits of frequency therapy. Here are some free and accessible ways to practice sound healing, all while remaining grounded in faith and science:

Binaural Beats
Binaural beats involve listening to two slightly different frequencies in each ear, which your brain then combines to create a healing frequency. Studies have shown that binaural beats can help reduce stress and improve cognitive function. You can find free binaural beats on YouTube, or through apps like Insight Timer, which can be used for prayer and meditation to deepen your connection with God.
Nature Sounds & Ambient Soundscapes
Nature itself is filled with frequencies that can bring peace to our souls. Studies show that listening to the sounds of nature—rain, ocean waves, birdsong—can significantly reduce stress and improve mood. As Psalm 19:1 says, “The heavens declare the glory of God; the skies proclaim the work of his hands.” Use free soundscape resources on YouTube or apps like Calm to tune into the peace of creation.
Prayer & Biblical Meditation
Prayer and biblical meditation can be powerful tools for focusing our minds on God’s truth and creating inner peace. For example, focusing on God’s promises or repeating Scripture can bring a sense of calm and help align your heart with His will. Studies show that vocalizing sounds and speaking Scripture can help regulate the nervous system. Repeating a simple statement like, “The Lord is my shepherd,” can transform your emotional state while grounding you in God’s word.
Consistent Worship Music
In a world full of noise, worship is a way to tune your heart to God’s frequency—both feeding your faith and calming your nervous system. It sanctifies your environment, strengthens your spirit, and brings your body and mind into alignment with God’s peace and truth. Listening to worship music invites the presence of God into your space, aligning your heart with His truth and helping you stay focused on what is eternal. Scripture says God is “enthroned on the praises of His people” Psalm 22:3, meaning that worship creates an atmosphere where God dwells. As you fill your home or heart with songs that glorify Him, you cultivate peace, soften your spirit, and stay more connected to the Holy Spirit throughout the day. Scientifically, music—especially uplifting, faith-filled music — has been shown to lower cortisol levels (the stress hormone), activate the reward and emotional centers of the brain, and even influence heart rate and breathing to create a sense of calm. In essence, worship music helps to renew the mind — not just spiritually, but neurologically — echoing the call of Romans 12:2.

Frequency therapy, is simply a tool — like prayer, worship, and meditation — that can help tune into God. As Christians, we know that ultimate healing comes from God, and any practice that promotes our health should draw us closer to Him. Just as God created music to be a means of worship Colossians 3:16, frequency therapy can be used as a tool to align our minds, bodies, and spirits with His peace. By incorporating these free and scientifically-backed sound practices into our daily routines, we can experience deeper relaxation, reduce stress, and cultivate a heart of worship. After all, as Romans 15:13 reminds us, “May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.”

fAITH baSED WELLNESS

Taking care of our health isn’t just a good idea; it’s a way to honor God and fulfill His purpose for our lives. The Bible reminds us that our bodies are temples of the Holy Spirit (1 Corinthians 6:19-20), which means that taking care of our physical, emotional, and spiritual well-being is an act of worship. It may seem like a different approach but it is actually simple and practical — You will notice below that there is information as well as action steps, which are all grounded in faith and supported by science.

1. Fuel Your Body with God’s Creation

Biblical Insight: Genesis 1:29 says, “Then God said, ‘I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.” God gave us everything we need in creation things that are designed to nourish us. Any time you add in items that are man made, your body does not respond the same. Your body recognizes things the creator also made… 🙂

Scientific Fact: Grass fed & finished meat, regenerative farming and whole foods, like fruits, vegetables, nuts, and seeds, are rich in vitamins, minerals, and antioxidants that support overall health and reduce the risk of chronic diseases.

Action Steps:

Start small by adding one extra serving of fruits or vegetables to your meals daily.
Replace processed snacks with nuts, seeds, or fresh produce.
Plan family meals that include colorful, nutrient-rich ingredients.

2. Prioritize Rest and Renewal

Biblical Insight: Even God rested on the seventh day (Genesis 2:2-3). Jesus also encouraged rest, saying, “Come to me, all you who are weary and burdened, and I will give you rest” (Matthew 11:28). Often we do not prioritize resting effectively, but when you take time for rest – you create opportunities to actually be more efficient in the future. God made your body to heal and restore itself as you rest…

Scientific Fact: Quality sleep helps repair the body, boosts the immune system, and improves mental clarity. Chronic lack of rest is linked to heart disease, diabetes, and depression.

Action Steps:

Set a consistent bedtime and aim for 7-9 hours of sleep each night.
Create a relaxing bedtime routine, such as reading scripture or praying.
Observe a weekly Sabbath to focus on rest and spiritual renewal.

3. Feed Your Mind and Spirit

Biblical Insight: Philippians 4:8 encourages us to “focus on what is true, noble, right, pure, lovely, and admirable.” Feeding our mind and spirit with positive and godly influences helps us stay focused on what matters most in life.

Scientific Fact: Practices like mindfulness, prayer, and gratitude improve overall health by reducing stress and boosting emotional resilience.

Action Steps:

Start each day with a short devotional or scripture reading.
Keep a gratitude journal to reflect on God’s blessings.
Spend time in prayer or quiet reflection to connect with God daily.

4. God Gave Us What We Need In Nature For Healing

Biblical Insight: Ezekiel 47:12 speaks of trees with leaves that “will not wither nor will their fruit fail. … Their fruit will be for food and their leaves for healing.” God’s creation provides natural remedies for health and wellness. We have as a society come to believe that we are missing something, that we need a doctor or hospital to answer. But since the beginning of time, our Creator has given us what we need to get and stay healthy! He knows what our bodies need, He can also give you wisdom to know how to use what He has created and help your body heal itself like it was created to do!

Scientific Fact: Many natural remedies, like ginger for digestion or lavender for relaxation, have proven health benefits. Essential oils and herbs can support physical and emotional well-being. There is often a natural approach you can incorporate – you just have to be willing to learn how to use it.

Action Steps:

Use chamomile or peppermint tea to aid digestion and relaxation.
Diffuse lavender essential oil for better sleep and stress relief.
Explore simple DIY remedies, like honey and lemon for sore throats.

5. Trust God in Your Wellness Journey

Biblical Insight: Proverbs 3:5-6 reminds us, “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

Scientific Fact: Chronic stress negatively impacts health. Trusting God can reduce anxiety and bring peace, which positively affects the body and mind.

Action Steps:

Surrender your health challenges to God through prayer.
Meditate on scriptures about God’s faithfulness to ease worry.
Celebrate small victories as blessings and remain patient with progress

This may seem like a new way to look at health. You may not even think about how what you eat, drink, and do can be worship to God! Being healthy is a journey, not a destination. By caring for your body, mind, and spirit, you’re not just improving your health —you’re honoring God and preparing yourself to serve Him better. Start with one or two steps today and invite God into every part of your wellness journey. Stop trying to do it alone, with His help, you can build a life that’s both healthy and holy.

GET THE MOST FROM YOUR WORKOUT...

None of us workout or go to a gym, without trying to get some kind of result. I think we all take the time to workout – so that we can not only get healthy, but also see progress in a specific area that is personal for us. Did you know that some of the best physical activities for your body don’t require the gym. These “tips” can help you improve your health. Did you know that scientists and researchers recently found 13 things that can help you get the best return out of every workout.

10 THINGS THAT WILL HELP YOU WIN IN YOUR WORKOUT!

1. LIFT WEIGHTS

Too many women specifically avoid weights, because they think they may get too bulky… but “If you just do cardio, you’re sabotaging yourself,” says Jacob Wilson, Ph.D. He explains that if you only do cardio, your metabolism can actually slow down, making weight loss more difficult. But incorporating weight training can help to build muscle, which increases your metabolic rate. Harvard School of Public Health did a study with over 10,500 adults, who spent 20 minutes a day weight training and the results were that they gained less abdominal fat over the course of 12 years – (compared to those who spent the same amount of time only doing cardio).

2. LISTEN TO MUSIC

While it may seem normal to listen to music while working out, recently the Indian Journal of Physiology and Pharmacology did a study that involved 30 men and women, that showed that people who listened to music recovered faster than those who went without it. Study’s show that, music boosts your body’s serotonin and dopamine. Both of these hormones are known to support recovery.

3. INCORPORATE INTERVALS

Doing these types of workouts have more cardiovascular and fat-loss benefits than any other workout. The Human Performance Laboratory at the University of Wisconsin-La Crosse, found that those who performed a 20-minute interval workout with exercises including pushups, burpees, squats and lunges burned an average of 15 calories per minute. That is twice as many calories burned when compared to a long run. You can get the same results by doing as many reps as possible for 20 seconds, then resting for 10 seconds and repeating the same cycle – for a total of four minutes. Finally, rest one minute, then repeat for a total of four rounds.

4. DRINK QUALITY WATER

Your body not only needs water to live, it needs quality mineral rich and electrolyte rich water to be healthy. Water is essential for nearly every bodily function, including regulating body temperature, transporting nutrients to cells, removing waste products, lubricating joints, and maintaining the health of every cell and organ within the body. Losing just 2% of your body weight in fluids can make completing a workout very difficult. Did you know that some people sweat out 6 to 10% of their body weight, which not only reduces your exercise performance, but your body’s ability to recover. According to a study from the University of North Carolina, it was found that people are dehydrated when they show up to the gym. It is recommended that you drink ½ to 1 ounce of water per pound of bodyweight per day. To ensure proper hydration – drink quality water before and after a workout.

5. USE FREE WEIGHTS

Weight machines are great for helping gym newbies learn correct form, but once you’ve got it down, it’s time to move to free weights. Exercises using free weights like dumbbells, kettlebells and barbells lead to greater hormonal responses compared to similar exercises performed on exercise machines, according to a 2014 Journal of Strength & Conditioning Research study. That’s largely because free-weight exercises tap a wider range of muscles. “Whenever you have to move a free weight and you don’t have anything guiding or supporting you like a machine, all of your synergistic muscles have to fire to help you,” says Holly Perkins, certified strength and conditioning specialist, author of Lift to Get Lean and founder of Women’s Strength Nation.

6. GET GREAT SLEEP

Getting the most out of your gym time, starts in the bed! According to a Sports Medicine review, poor sleep hinders not only your exercise performance (which includes the number of calories you are able to burn), but also your body’s ability to come back stronger after each workout. This is because sleep is the driver for the hormonal shifts that promote the body’s recovery to exercise. Without quality sleep, you will never be able to achieve or maintain your fitness goals. Your goal should be to get seven to nine hours of sleep every single night and if you are a girl – it is closer to 9!

7. DRINK CREATINE

Research suggests that it does much more than help you simply build muscle or strength – creatine also has a positive effect on your bone mineral density, reduces oxidative stress, and boosts memory. One of the greatest things about it, is that you will notice muscle recovery happens faster. The antioxidant effects are incredible, as one study published in the Journal of Strength and Conditioning, showed significant reductions in DNA damage and oxidative stress following only one use after resistance training. These reductions can promote better recovery and allow you to train harder for a longer period of time. It is even believed that creatine may play a therapeutic role in age-related neurological diseases like Parkinson’s, Huntington’s, amyotrophic lateral sclerosis (ALS), and Alzheimer’s disease. So far, they have found that this supplement may be able to prevent the loss of motor neurons and reduce oxidative stress while restoring cognitive performance in individuals suffering from these diseases.

8. CHANGE THINGS UP

A 2015 East Tennessee State University study, showed that those who performed both deep and full squats reaped greater fitness gains than those who performed only deep squats. This was also true for any exercise variation that was studied. While you can do multiple variations of the same exercise in a single workout (like planks, push ups, squats, lunges, etc.), changing the way you do a work out will also keep your body guessing, which will benefit you in the long run.

9. FIND A WORKOUT PARTNER

Researchers found that a cyclists who exercised with a partner pedaled almost twice as long as those who rode alone. It is true that having someone around pushes you to perform at your best. Simply having someone with you can even make a workout feel less difficult and overall help you get more out of every trip to the gym.

10. EAT MORE PROTEIN

Protein is made up of amino acids, and your body needs 20 different amino acids to function correctly. You can produce 11 of them, but you must get the final nine from the protein you eat. When you eat protein it enables your cells to repair and grow. Protein is a building block of bones, muscles, cartilage, skin, hair, and nails. Protein helps make enzymes that aid in digesting food. It plays an important role in hormone regulation, especially during puberty. And it has the highest thermic effect of all macronutrients, (meaning your body burns more calories digesting and processing protein than it does carbs or fat.) Increasing your protein intake can help reduce cravings and the desire to snack at night. Research from Maastricht University in the Netherlands shows that a nighttime snack rich in casein, a slow-digesting protein, keeps amino acid and muscle protein synthesis rates elevated all throughout the night. To get the casein protein you need. I have heard it said, that if you are a woman craving sugar – your body probably just needs more protein! Try it out!

Some of these may have shocked you and even if you choose not to incorporate them all, it is interesting information/research to consider. I love that we can make small tweaks and see some massive changes that can improve our lives overall. Doing simple things like playing with your kids or grandkids can actually help you be healthier and live longer. Most people live sedentary lives with such little activity, which will greatly effect you in your life one day. If you simply focus on 4 things you will be more healthy than you ever have been: stay active, drink water, eat quality food and don’t do life alone!

How to deal with fevers naturally.

When a child has a fever, it makes you feel concerned and can even create anxiety for you as a parent. It can be so natural to reach for fever-reducing medications at the first sign of a fever because you do not want your child to be in pain. But I want to remind you that a fever is simply the body’s natural defense mechanism and response to infections caused by viruses and bacteria.

Fevers begin when our immune system detects an invader, it signals the hypothalamus in the brain to increase body temperature, which enables the immune system to work effectively. A higher body temperature creates a less favorable environment for these pathogens, slowing their ability to grow and spread. Fevers also increase the production and activity of white blood cells, which are vital in attacking and destroying invaders.

Finally, through an increased body temperature, our body is able to move into a state of healing by increasing blood circulation, delivering immune cells more efficiently to the site of infection. However, there are certainly circumstances where fever management is necessary, particularly when it leads to other complications like febrile seizures or when it reaches certain thresholds. Supporting a fever at home can be as simple as providing comfort and ensuring that your child is hydrated and resting. Below are the best natural ways I have found to support a fever in my child’s body so that natural healing can take place.

1. Hydration

Fevers cause fluid loss through sweating, so it’s crucial to keep your feverish child well-hydrated. Offer small sips of water, herbal teas (like chamomile or peppermint), coconut water, or homemade electrolyte drinks. Breastfeeding infants should nurse frequently to maintain hydration. Staying hydrated also helps keep mucus thin and flowing.

2. Rest

Encourage your sick child to get plenty of rest, as the body is using energy to fight off infections. Follow your child’s lead: if your child wants to get up and play, allow them to do so, but try to keep a calm environment conducive to resting.

3. Herbal Support

Herbs can gently support the fever process, without suppressing it. Choose herbs that encourage a balanced immune response and promote relaxation.

Lemon Balm: Lemon balm calms the nervous system and helps reduce the restlessness or anxiety that can be experienced during fevers.
Catnip: Catnip is a soothing herb that supports restful sleep and digestive comfort.
Chamomile: Chamomile is a favorite for soothing irritability and promoting restful sleep, making it ideal for feverish children.
Elderflower and Elderberry: Both elderflower and elderberry encourage a healthy inflammatory response and support the immune system. Elderflower is also a gentle diaphoretic, meaning it encourages sweating and may help regulate body temperature.

4. Lukewarm Baths

A lukewarm bath can provide comfort and gently help lower body temperature if your child is uncomfortable. Ensure the water is not cold, as that can cause shivering and drive the fever higher, and don’t make the bath too hot either. I like to add epsom salt to the bath, as well as calming essential oils, like lavender or chamomile.

5. The Wet Sock Treatment

The Wet Sock Treatment is a simple home remedy that can help stimulate the immune system and improve circulation. To perform the treatment, soak a pair of thin cotton socks in cold water, wring them out, and place them on your child’s feet. Then, cover the wet socks with a pair of dry wool socks, the treatment encourages blood flow.

6. Homeopathy

Homeopathic remedies are a gentle and effective way to support the body through a fever without suppressing it. By selecting the right remedy based on your child’s overall symptoms, homeopathy can help speed up the healing process and provide comfort.

Should Fevers Be Sweated Out or Cooled Down?

One of the common misconceptions surrounding fevers is the notion of “sweating it out” by bundling up a feverish child to induce sweating. This can actually be dangerous, as it may cause the fever to spike higher, leading to overheating or dehydration. Likewise, aggressively cooling a child with ice packs or cold baths can cause shivering, which can elevate their core temperature further as the body attempts to compensate.

If you are unsure what to do first, start here…

Light Clothing: Dress your child in light, breathable clothing. If they feel cold, provide a light blanket, but avoid bundling them up excessively.
Room Temperature: Keep the room at a comfortable, moderate temperature. Avoid making the room too hot or too cold.
Lukewarm Compresses: If your child is uncomfortable, use lukewarm or comfortably cool compresses on their forehead or neck to provide relief.
Cold compresses are not recommended.

The goal is to support your child’s natural temperature regulation rather than forcefully reducing or increasing their temperature.

Febrile Seizures: What You Need to Know…

For many parents, the possibility of febrile seizures during a fever is a source of significant worry. It is important to know that while febrile seizures can be frightening, they are typically harmless and don’t cause lasting damage or developmental issues.

(Did you know: Febrile seizures can’t be reliably prevented using medication.)

You might be able to reduce the risk of a febrile seizure by keeping your child hydrated and comfortable during a fever and by avoiding bundling your child in heavy blankets, as this can trap heat and elevate their temperature further.

(When to Medicate a Fever & When to Call a Doctor.)

While fevers are generally not dangerous, there are times when medical intervention is necessary. When it comes to fevers, it is important to: “treat the child, not the fever” — meaning that if a child is smiling and playing with a high fever, they are less worrisome than a miserable and listless child with a lower fever.

When to Medicate:

Discomfort: If your child is so uncomfortable that their sleep and hydration is being affected and home care isn’t providing enough relief, it might be time to medicate.
Fevers Below 103°F: Usually do not require medication unless your child is uncomfortable.
Fever Over 104°F: While a fever of 104°F itself isn’t typically dangerous, at this point, it’s best to consider medication to bring down the fever or consult your doctor for advice.

When to Call a Doctor:

Infants Under 3 Months: Any fever over 100.4°F in infants younger than 3 months requires immediate medical attention.
Fever Lasting More Than 3 Days: Fevers that last longer than 72 hours, especially without improvement, should be evaluated by a doctor.
Fever Over 104°F: If your child’s fever exceeds 104°F and does not come down with home care and/or fever reducing medication, or if it climbs rapidly, consult your doctor.
Associated Symptoms: Seek immediate care if your child has difficulty breathing, persistent vomiting, severe headache, a stiff neck, light sensitivity, or is very lethargic.
Sick Appearing Child: If your child is not acting like themselves (tired, not playing, irritable, excessively crying) or complaining of serious pain/discomfort speak to your doctor.
Febrile Seizure: After a febrile seizure, even if brief, it’s a good idea to contact your doctor.
Signs of Dehydration: If your child shows signs of dehydration (dry lips, sunken eyes, reduced urination, or extreme lethargy), contact your healthcare provider.
Recurring Fevers: If your child experiences frequent, unexplained fevers, especially if they follow a regular pattern, consult your doctor to rule out underlying conditions like cyclic fever syndrome.
Medication Doesn’t Help: If antipyretic medications like acetaminophen or ibuprofen don’t bring down a fever, consult your doctor.

(A Note About Medicating Fevers: When it comes to reducing a fever, two common over-the-counter options are ibuprofen and acetaminophen. If you choose to use one of these please note, that while they can be effective in providing relief, they have distinct differences as well as things you should be aware of:)

Ibuprofen: Often recommended for its anti-inflammatory properties, ibuprofen can help reduce both fever and inflammation. It tends to last longer than acetaminophen (6-8 hours). However, ibuprofen should be avoided in infants under six months of age, and it should ideally be administered with food, as it may irritate the stomach lining. Ibuprofen should be avoided during pregnancy.
Acetaminophen: This is commonly used for younger infants and provides fever relief. It is gentler on the stomach but lasts a bit less (4-6 hours). It is important to be aware that tylenol can cause liver damage and glutathione depletion if overused. Supporting the body with antioxidants like vitamin C, glutathione, and zinc can help protect the liver and maintain glutathione levels.

When choosing between these two, it’s important to consider your child’s age, symptoms, and overall health. Do not withhold medication if your child needs it. For our family, these are typically the last thing we reach for when treating our children, however – there is a place for them. If your child cannot rest, they will not heal effectively.

One of the reasons we do not give fever-reducing medications like acetaminophen (Tylenol) prophylactically, to our children is that acetaminophen can deplete glutathione, a powerful antioxidant that makes up an essential part of the body’s detoxification processes. Maintaining adequate levels of glutathione is important for managing the body’s response to any potential toxins vaccines might introduce.

Fevers are a natural part of the body’s immune response and often signal that the body is doing its job in fighting off infection. With the right home care — hydration, rest, herbal support, and more — you can help your child get through a fever comfortably. It’s important to know when to allow the body to fight off infection and when to seek medical advice, particularly in the case of prolonged high fevers. By understanding the balance between allowing the fever to run its course and intervening when necessary, you can support your child’s healing with confidence.

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6 SUPPLEMENTS that could improve your life!

There are so many opinions and back and forth on whether you should take supplements or not. And if you decide to take them, it can be hard to know which ones are most important. Because most of the water quality in the U.S. is terrible and we live with an “ultra processed” fast food mindset, it is even more difficult to be healthy. Even with an organic and strategic diet, many of us could benefit by talking supplements. When you get the right additions for you personally and taking them becomes a part of your daily rhythm, you are able to get more of what your body needs that is not easily available in our everyday diet. This is not necessarily a one size fits all scenario but these are the things that most people need more of in their life and if you are not currently taking them, try it out and see how it works for you! Simply doing these few things has helped improve our lives and family!

Vitamin D3/K2

While vitamin D3 helps your body absorb more calcium, vitamin K2 helps your body transport it to your bones and teeth rather than letting it sit in your arteries and other soft tissues. It can boost and power the immune system, improve mood, promote healthy bones and teeth, and much more! up the immune system. Given that many people are deficient in Vitamin D, especially in regions with limited sunlight, supplementing with D3 and K2 can be particularly beneficial. It can also help to optimize your metabolism through healthy thyroid function as well as support proper glucose metabolism and assists with insulin resistance. Research also shows that a Vitamin D deficiency in neurological diseases like Alzheimer’s Syndrome and Multiple Sclerosis.

Probiotic

Spore-based probiotics help to improve your (GI) lining and balance your good and bad bacteria. They help strengthen the intestinal barrier, improve immune response, and reduce inflammation. They can help with nutrient synthesis and metabolism, are shelf-stable, and resistant to antibiotics. Probiotics are live bacteria that are good for your digestive system, but not all probiotics are created equal. Spore-based probiotics, in particular, have a unique advantage. They are resistant to heat, stomach acid, and bile, allowing them to survive the journey through your digestive tract and reach the intestines effectively. A healthy gut is crucial for overall well-being and can impact everything from mood to immune function.

Magnesium

Magnesium supports over 300 bodily functions and is quickly depleted by stress and processed food, this makes it the one of the main supplements you should always take. It supports your muscle and nerve function, energy production, and bone health. Many people don’t get enough magnesium from their diet, and deficiencies can lead to symptoms like muscle cramps, fatigue, and insomnia. Supplementing with magnesium can help promote relaxation, improve sleep quality, and support overall well-being. Magnesium deficiency is very common, affecting an estimated 50 percent of adults in the United States. It is especially common in older adults and is more prevalent among women.

Multivitamin

These are powerful tools for “filling the gaps” for what you aren’t optimally receiving through your diet. Please be sure to look for something with high potency and organic ingredients. This can boost your immune system, energy, brain health, and more. A good organic multivitamin provides a comprehensive blend of essential vitamins and minerals that might be missing from your diet. By choosing an organic multivitamin, you’re ensuring that you’re getting nutrients from high-quality, natural sources, which are often easier for your body to absorb and utilize. This supplement can act as a nutritional safety net, filling in the gaps and supporting overall health.

Protein

Protein is one of three essential macronutrients. For someone to get a healthy protein intake, divide your weight in half and eat that amount in grams per day. Protein is essential for muscle repair, growth, and overall bodily functions. While whole foods are a great source of protein, protein powder offers a convenient way to ensure you meet your daily intake, especially if you’re active or have higher protein needs. Opt for high-quality protein powders that are organic and free from unnecessary additives to maximize benefits. We like to use beef protein from EQUIP, because it is packed with the collagen, gelatin, and micro-nutrients your body needs. Since Cole is allergic to dairy, unlike other protein powders, it’s not packed with possible allergens found in soy, dairy, egg, or whey. Studies have shown that beef protein provides additional benefits to strength, hypertrophy, and fat loss over whey. But I also love the brand Just Ingredients and I Look for 100% Non-Denatured, Grass-Fed Whey Protein that comes from New Zealand. Non-denatured protein is considered the healthiest protein on the market. It doesn’t contain lactose or the protein casein which can be hard for some people to digest. Whey is also a clean source of protein, offering the full range of amino acids that are necessary to support muscle health and energy. 100% grass-fed whey contains omega 3s that are great for helping to reduce inflammation and boost brain health.

Electrolytes & Minerals

Beyond hydration, they help regulate muscle and nerve function, which are vital for cognitive function and reflexes. They also help with blood clotting, build new tissue, and regulate blood pH levels and pressure. Electrolytes like sodium, potassium, and calcium are crucial for maintaining fluid balance, nerve function, and muscle contractions. These can all be lost through sweat and other fluid loss, so replenishing your body is important – especially if you’re active or live in a hot climate. Minerals like zinc, iron, and selenium are also vital for various bodily functions, including immune support and energy production. Supplementing with a well-rounded electrolyte and mineral mix can help keep you hydrated and balanced.

All of us want to live a quality life and be the beneficiary of health. Incorporating these six supplements can provide support to your overall health and well-being. The hope is that by using quality products, you can address various nutritional gaps, support bodily functions, and enhance overall vitality. Ideally we would all love to receive what we need from just the food we eat and the water we drink, but there are so many factors that go into finding quality food and mineral rich water at all times in all seasons. This is meant to be a guide to show you what we use and that you can try in your own personal life. We cannot obviously speak to health situations with any specifics but these cover the basics for most people. If you are going to begin using some of these items, we encourage you to find organic and clean sourced ingredients that has no fillers and nothing artificial.

Natural Life

DO PROBIOTICS WORK?

The first thing I learned: is that a “Probiotic” isn’t simply one thing.

The strains that actually have solid research behind them:

1. Lactobacillus rhamnosus

Reduce the risk of diarrhea caused by antibiotics

Shorten some cases of infectious diarrhea, especially in children

Improve symptoms for some people with IBS

Offer modest support for certain respiratory infections

2. Saccharomyces boulardii

Lower the risk of antibiotic-associated diarrhea by roughly 40–50%

Reduce recurrence of C. difficile infections in some people

Help with certain cases of acute gastroenteritis, although much of the strongest research comes from outside North America

3. Bifidobacterium animalis

Supporting normal digestive function

Reducing antibiotic-associated diarrhea

Helping some infants with colic

Mild immune support

4. Lactobacillus reuteri

5. Multi-strain probiotic blends

There’s also evidence they may help some people with IBS, although the results are much less consistent.

I started looking at what probiotics don’t seem to help.

1. Constipation

Researchers haven’t found consistent improvements in bowel movement frequency or clear advantages over standard constipation treatments.

2. The stomach bug

Because of that, several medical organizations no longer recommend probiotics as a standard treatment for the stomach bug.

3. Crohn’s disease and pancreatitis

The biggest takeaway wasn’t whether probiotics work.

The strain

The dose

The condition you’re trying to treat

So…are probiotics worth it? I think the better question is: Is there evidence that this specific strain helps the specific problem I’m trying to solve?

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From farm to Face.

What Is Tallow:

A (very) short history of tallow

Why people use tallow on skin

What it seems to do well (based on available evidence & chemistry):

How To Choose & Use Tallow:

(Storage:) Keep in an airtight jar, cool and dark. Properly rendered tallow is stable and can keep for months.

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WHY PROTEIN MATTERS.

Did you know:

Protein supports nearly every major system in your body.

Most adults need 110–180g/day depending on weight and activity.

Supplements can help bridge the gap when life gets busy.

Studies support higher-protein diets for long-term health.

Why Protein Matters (Beyond Muscle)

Muscle repair and growth

Hormone and enzyme production

Immune system regulation

Hair, skin, and nail health

Brain function and neurotransmitters

Maintaining lean body mass during aging or weight loss

How Much Protein Do You Really Need?

(Here’s where most people get it wrong.)

Here’s what current research and experts recommend:

Active women: 0.75 to 1 gram of protein per pound of body weight

Active men: 0.8 to 1 gram of protein per pound of body weight

If you’re trying to lose fat or maintain muscle: stay closer to the 1g per pound range

Example:

A 150 lb woman needs about 110–150g of protein per day

A 180 lb man needs about 140–180g of protein per day

Why You Might Need a Protein Supplement

Convenient: Easy to blend into smoothies or meals.

Cost-effective: Cheaper than most high-protein foods.

Consistent: Keeps you on track every day.

Clean options available: No junk ingredients if you choose wisely.

Protein Myths, Busted

Bottom Line: Eat More Protein

WHAT YOU CAN DO RIGHT NOW:

1. Aim for 0.75–1 gram of protein per pound of body weight2. Use clean protein powders to help you hit your goal3. Rethink what your plate looks like and make protein the priority

Daily Protein Calculator

your weight and activity level to calculate your daily protein needs.

1. Aim for 0.75–1 gram of protein per pound of body weight
2. Use clean protein powders to help you hit your goal
3. Rethink what your plate looks like and make protein the priority

label for="activity">Activity Level: