I’ve been asked about this multiple times, so here we go.

Today’s episode is a little different. It’s personal. It’s about my faith.

You don’t have to agree with me, in fact, I think it might be most valuable to listen if you don’t. Because this isn’t about convincing anyone. It’s about sharing how my faith impacts the way I experience fear, anxiety, the world around me, and how I lead my family.

I’m not a theologian. I’m not here to debate doctrine. I’m just here to tell the truth about what’s changed for me and how that plays out in real life.

Whether you’ve been curious about my faith journey or you’re just struggling to stay grounded in a chaotic world, I hope this meets you right where you are.

🧠 Episode Summary:

If you’ve been told that PCOS is all about insulin resistance and high testosterone, you’ve only been told part of the story. In this episode, we’re digging into the hormonal chain reaction that causes those symptoms—starting with unopposed estrogen, low progesterone, and disrupted thyroid function.

You’ll learn:

• Why estrogen isn’t the enemy (and when it is)

• How estrogen increases free fatty acids and triggers insulin resistance

• The overlooked connection between thyroid, cortisol, and your cycle

• What to do if you can’t get the right labs from your doctor

• What tests actually give you answers—not more questions

• How to support your hormones without crash dieting or chasing carbs around

• My go-to tools, supplements, and strategies for PCOS, hormone repair, and metabolic balance

This episode is both dense and actionable—bookmark it, take notes, and share it with someone who’s tired of being told to just “cut carbs” and “lose weight.”

🧰 RESOURCES & LINKS MENTIONED: 🛡️ DEFENSE Waitlist (September Cohort)

Coming soon: The next round of DEFENSE. I'll only be working with 20 people and we will co-create your defensive playbook! → Join the waitlist now

💡 LUMEBOX Red Light Therapy

Red and near-infrared light therapy can support thyroid health by energizing mitochondria, reducing inflammation, and even lowering thyroid antibodies. I use it daily over my thyroid. → Get your LumeBox Use code elizabethbenton to save big time and use your FSA/HSA!

🧬 My Favorite B-Complex Supplement

B-vitamins (especially B1, B3, B6, B12, and folate) are essential for hormone metabolism, stress resilience, thyroid function, and glucose control. → Check it out here Look for methylated forms (like methylfolate and methylcobalamin) and avoid synthetic folic acid.

This episode is a mix of practical strategies and personal philosophy, pulled straight from your questions about how I run my home and raise my kids — while still prioritizing consistency, growth, and sanity.

Here’s what we cover:

✅ Why I don’t pick up after my kids — and what that has to do with leadership, growth, and long-term habits ✅ What I really want to instill in my kids (hint: it’s way deeper than manners or obedience) ✅ The power of “restraint + kindness” — and how that’s redefining the way I see mercy ✅ How I work to avoid helicopter parenting (even when I really want to intervene) ✅ Easy, healthy meal ideas for busy moms (or anyone who doesn’t want to live in the kitchen) ✅ My personal food strategy: “Dinner once, lunch twice” ✅ How to keep food and parenting simple — but effective

We’re quick to spot the truth in other people’s choices: “If he would just manage his time better…” “If she’d finish one thing before starting the next…”

But when it comes to our own patterns? The truth feels harder to see — and even harder to admit.

In this episode, I’m digging into the critical practice of telling yourself the truth — the whole truth and nothing but the truth. Because the stories we tell ourselves don’t have to be true to shape our lives. They just have to go unopposed.

You’ll hear:

• Why it’s easier to analyze their problems than to face our own

• How “permissive phrases” like “I’ll start tomorrow” or “I need this to take the edge off” quietly run the show

• A client story that shows exactly how to challenge vague justifications and uncover the truth

• The difference between evaluation (judging yourself) and coaching (creating a way forward)

• A simple 3-step challenge to practice radical honesty and break free from excuses and procrastination

If you’ve ever wondered why you keep starting over, why you feel stuck in cycles of “I’ll do better tomorrow,” or why it’s so much easier to see solutions for other people than for yourself — this episode will be a game-changer.

✨ Your breakthrough is on the other side of one question: “What’s the truth here?”

The Red Pen: Why Your Plans Always Fall Apart

You’ve been here before: the shiny new plan, the clean fridge, the big motivation… and then life gets lifey. Pizza at the work meeting, a missed workout, one “I already blew it” moment — and suddenly the whole thing unravels.

It’s not that your plan was bad. It’s that your plan had no defense.

In this episode, I pull out my imaginary red pen and circle the exact spots where most plans are doomed to fall apart — and why you don’t need a stricter plan, you need a defensive strategy.

Here’s what you’ll learn:

• The three biggest “red circles” that sabotage your progress every time

• Why chasing a perfect 9 or 10 keeps you stuck at zero

• How Defense gives you a playbook for the moments when life gets messy

If you’re tired of doing and undoing the same work, it’s time for a different approach.

👉 Our next Defense cohort opens soon. Only 20 women. Eight weeks. A defensive playbook that finally holds. Join the waitlist here and you’ll be the first to know when doors open:

GET ON THE WAIT LIST

This week, in two vastly different conversations, the same question came up: Why bother?

Whether it’s the weight of repeated failure or the heartbreak of a world that feels broken, it’s easy to wonder what the point is. In today’s episode, I’m sharing two real-life moments — one rooted in personal frustration, and another in the aftermath of a community tragedy — that both led to this question… and the truth I believe we need to hold onto:

Your health matters.

Not for the number on the scale. Not for appearances. But because healthy people create healthy communities.

We need physically, mentally, and spiritually well individuals now more than ever — in homes, schools, workplaces, and online spaces. If you’re feeling powerless to change what’s happening around you, this episode is for you. You have a part to play — and your health equips you to play it well.

🔥 In This Episode:

• Two different versions of “why bother?” — and how to respond

• Why your health isn’t just about you

• The ripple effect of well-being in families and communities

• How emotional, spiritual, and physical wellness changes the way we show up

• A real-life example of handling conflict with grounded grace

• Practical ways to improve your health that go beyond food and fitness

💡 Episode Quote:

“You don’t have to go viral to be a leader. You don’t need a platform to have influence. The way you live is the platform.”

Want to work together? Get on the wait list for our next DEFENSE 8-week cohort! 

Episode Summary:

In this episode, I’m sharing the supplements I take in this season of life—and why I take them. I’ll walk you through my non-negotiables, seasonal support, and individualized tools, plus offer thoughts on how to choose what’s right for you instead of being swayed by supplement trends on social media.

You’ll hear a bit about my background in the supplement industry, the role of personalized data (like gut testing), and how I approach this area of wellness with intention—not overwhelm.

💊 Supplements I Mentioned:

These are the ones I take consistently and recommend looking into with a practitioner:

🔹 Omega-3 🔹 Magnesium Glycinate 🔹 B-Complex 🔹 Probiotic (can't tell ya!) 🧪 Want to test your gut first? I highly recommend the GI-MAP test

(the code ELIZABETH will save you 10% on your GI Map)

🔹 Protein Powders I Rotate:

• Amare Fit20 (when available!)

• Ballerina Farm Farmer Protein

• Kid-approved protein (clean enough & tasty!)

🔹 Vitamin D with K2 🔹 Non-Prescription Progesterone Cream 🧠 In This Episode, We Cover:

• My background in supplement formulation and education

• Why omega-3s are essential (even if you eat fish)

• Magnesium glycinate vs. other forms

• What B-complex really supports (it’s not just energy!)

• Why I never leave my gut health to chance

• How I use progesterone cream (plus signs it may be needed)

• Seasonal support: when and why I take D + K2

• Why less is often more when it comes to supplementation

• The danger of copying someone else’s stack

• How to think critically about what you need

📌 Quick Reminder:

Just because something works for me doesn’t mean it’s automatically right for you. Use this episode as a framework to ask better questions—not as a list of things you “should” buy. The best supplement is the one that supports your specific needs in your current season.

📬 Ask Me Anything

Got questions about supplements? Want me to do a part two with listener Q&A? Send me a DM on Instagram or email me at [email protected]

Most people are stuck in the cycle of starting strong, burning out, and wondering what’s wrong with them. The truth? It’s not just about effort; it’s about protection.

In this episode, we’re unpacking why your success in health, finances, relationships — all of it — hinges on one critical skill: defense.

It’s not just about what you do; it’s about what you protect. And if you’re not protecting your peace, your clarity, your energy… you're probably sabotaging your own progress.

🧠 What You’ll Learn:

• Why calm is a success strategy, not a luxury

• The hidden cost of a dysregulated nervous system

• How being reactive destroys your health decisions

• The difference between offense and defense (and why defense is missing for most people)

• Real-life examples of what defense looks like in practice — from screen time to kitchen counters

• How your to-do list might be hijacking your life

• Simple, practical ways to start protecting your peace today

⚠️ If This Sounds Familiar...

• “I know what to do… I just don’t do it.”

• “I feel like I’m constantly behind.”

• “I’m good when life is calm, but I fall apart when it’s not.”

• “I’m tired of being owned by my schedule.”

Then this episode is your wake-up call. Not for more hustle. But for more protection.

🔁 Mentioned in This Episode:

👉 Join The Consistency Course (TCC) before the end of September and apply everything you invest toward our next-level program: DEFENSE.

Click here to join right now and lock in prices before they go up plus establish your dollar for dollar credit for DEFENSE 

If you’ve ever had one of those days where you were busy all day but not actually productive…this episode is for you.

I’m sharing the morning rhythm that’s working for me right now — a flexible structure I call 30x4. It’s not about what time your day starts. It’s about what you start with.

Instead of getting lost in emails, minutia, or life management, this rhythm helps me lock in the “big rocks” first. And because it’s flexible, it works whether my day starts at 4:30 AM, 7:00 AM, or even later.

Here’s what I’ll walk you through:

• Why “busy” doesn’t always mean “productive” — and how to change that.

• The 30x4 framework: four 30-minute blocks that set up my day for success.

• How I layer activities like exercise + learning + sunlight to maximize time.

• Why I focus on order instead of a fixed start time.

• Examples of how this rhythm can look different depending on your season of life.

By the end of this episode, you’ll have a simple but powerful structure you can adapt to your own goals — whether that’s health, faith, finances, family, or business.

✨ Remember: it’s not about the time you start, it’s about what you start with.

Episode focus: What GLP‑1 actually is (your body already makes it), when/where it’s released, why food noise exists, and practical ways to nudge the same mechanisms without a prescription.

Listen for: simple definitions, meal/lifestyle plays that boost satiety signals, and a week‑by‑week experiment plan.

Quick Summary

• GLP‑1 (glucagon‑like peptide‑1) is a peptide hormone your gut releases after you eat. It helps meals feel calmer by slowing stomach emptying, supporting insulin only when glucose is high, and signaling the brain to turn down cravings.

• Release is biphasic (two waves): a quick early wave soon after food hits the upper small intestine, and a later, longer satiety wave 30–120+ minutes after—especially when meals include protein, some fat, and fermentable/viscous fiber.

• Food noise is multi‑factor: hyperpalatable foods, fast eating/liquid calories, sleep debt and stress, microbiome shifts, and environment/cues. Meds mute it fast; habits keep it quiet.

What it is: a gut‑made peptide hormone that coordinates the after‑meal response.

Where it’s made: special gut cells called L‑cells (mostly in the ileum and colon).

When it’s released:

• Early wave: minutes after you start eating.

• Late wave: 30–120+ minutes later as nutrients and fiber fermentation products reach the lower gut.

What it does:

• Slows the stomach so fuel trickles in (you feel fuller, longer).

• Supports insulin only when glucose is high (smaller spikes, gentler landings).

• Signals the brain via the vagus nerve to turn down “keep eating” urges.

Why meds feel stronger: prescription GLP‑1s are engineered to last much longer than your natural hormone. Food/lifestyle can raise your own signals but won’t extend them like a drug.

Why Food Noise Gets Loud (and Stays Loud)

• Hyperpalatable foods (sweet+fat+salt+crunch) keep reward circuits fired up. Removing them for 7–14 days usually turns the volume down.

• Sleep debt & stress: more ghrelin (hunger), less leptin (satiety), and higher reactivity to cues.

• Meal speed & form: soft/ultra‑processed textures and liquid calories outrun gut signals.

• Microbiome: low‑fiber patterns → fewer short‑chain fatty acids → weaker late satiety wave.

• Environment: visual cues, routines, social context, alcohol, and easy access keep the cycle going.

Food Levers (Evidence‑Aligned, Practical)

1) Protein‑forward meals (especially breakfast)

• Aim ≥30 g protein. Whey (if tolerated) is a strong pre‑meal option: 20–30 g, 15–30 min before a carb‑heavy meal.

• Why it works: raises satiety hormones (including GLP‑1 and PYY) and lowers “hunt for more” at the next meal.

2) Viscous & fermentable fibers

• Viscous (slows the meal): oats/barley (beta‑glucan), legumes, chia/flax, okra, eggplant.

• Fermentable (late‑wave satiety): beans/lentils; cooked‑then‑cooled potatoes/rice (resistant starch); green bananas/plantains; Jerusalem artichokes/asparagus (inulin).

• Supplements (optional, measured):

  • Psyllium 5–10 g in 12–16 oz water 10–15 min pre‑meal (start with 2–3 g).

  • PHGG (partially hydrolyzed guar gum) 5–10 g/day (gentle fermentable fiber).

  • Glucomannan or inulin/FOS (build slowly; watch GI tolerance).

3) Some fat with meals

• Sources: eggs, salmon, olive oil, avocado, nuts/seeds.

• Why it works: helps release bile and triggers fullness signals; supports slower stomach emptying when paired with protein and fiber.

4) Bitter & spicy nudges (optional)

• Bitter greens (arugula, radicchio), citrus pith, dark cocoa.

• Capsaicin (chili peppers) or capsinoids (non‑pungent pepper extracts). Start small to check tolerance.

5) Meal order & pace

• Water/salad/broth first, then protein + veg, then starch.

• Minimum 15–20 minutes per meal; chew well.

• Optional: 1–2 tsp vinegar in plenty of water before higher‑starch meals (skip if reflux or enamel sensitivity).

Lifestyle Levers (That Amplify Satiety Signals)

• Vigorous exercise windows: hard sessions can suppress appetite acutely for 1–3 hours; follow with protein + viscous fiber to extend satiety.

• Sleep 7–9 hours: normalizes hunger/satiety hormones and reduces cue‑reactivity.

• Early time‑restricted eating: a daytime 8–10 hour window often eases appetite even at similar calories.

• Environment design: strip hyperpalatables, reduce visible cues, pre‑portion foods, limit variety within a meal.