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.

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.

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!) 

🙂

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

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.