Crunchy Stewardship

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Welcome back to Crunchy Stewardship! In this episode, Chrissy & Katie dive into a full review of the trending book, "Good Energy" by Dr. Casey Means. They break down the central thesis of the book: that metabolic health is the root of almost all chronic disease. They discuss the "25 Habits" outlined in the book—from nutrition and movement to sleep and environmental toxins—and share which habits they are adopting (and which ones they are struggling with).

Plus, Chrissy shares a Random Revelation about how your sense of smell impacts your digestion, and they debate whether cold plunges are actually worth the misery.

In this episode, you'll learn:

• Smell & Digestion: Why getting rid of synthetic fragrances might help your body process food better.
• Book Review: Why we give Good Energy a high rating (but recommend skipping the last chapter).
• The "Big 3" to Avoid: Refined sugar, refined grains, and industrial seed oils.
• Metabolic Habits: The importance of protein, fiber, and "eating the rainbow."
• Movement & Sleep: Why walking after meals and consistent wake times matter.
• Navigating Social Situations: How to politely decline the Pepsi and the church snacks.

Resources mentioned:

• Book: Good Energy by Dr. Casey Means - https://amzn.to/3Mgj3HL
• Documentary: Breaking Big Food  https://amzn.to/4ameB3j
• Previous Episode: Real Bread Revolution  - https://www.buzzsprout.com/2467060/episodes/17167392
• Previous Episode: The Myths of Seed Oils - https://www.buzzsprout.com/2467060/episodes/17325956 
• Previous Episode: The Water Episode - https://www.buzzsprout.com/2467060/episodes/17075688
• Previous Episode: Sleep is Healing Time - https://www.buzzsprout.com/2467060/episodes/18645131
• App: Google Gemini (Katie uses for food journaling)

Chapters:

00:00 Introduction to Crunchy Stewardship
01:19 Life Updates
05:09 Random Revelation: The Impact of Smell on Digestion
09:55 Fragrance-Free Living and Health Tips
13:48 Book Review: Good Energy by Casey and Callie Means
19:52 Personal Health Journeys and Natural Remedies
29:00 The Power of Diet and Lifestyle Changes
34:02 The Impact of Sugar on Pain
34:21 Casey Means' Health Philosophy
35:09 Political Landscape and Health
36:47 Nutrition Guidelines from Casey Means
44:35 Movement and Sleep Habits
47:37 Meal Timing and Environmental Factors
50:57 Toxins, Nature, and Mental Health
52:38 Personal Reflections and Final Thoughts

Connect With Us: 

Join Our Facebook Group: https://www.facebook.com/groups/crunchychristianmama

Follow us on Instagram @crunchystewardship 

FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living

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Welcome back to Crunchy Stewardship! In this episode, Katie and Chrissy brave the winter weather (and the broken windshield wipers) to talk about one of the most underrated pillars of health: Sleep.

But first, Katie shares a "Random Revelation" from her holistic dentist about why snacking all day might be ruining your teeth—and your gut. Then, the ladies dive deep into the science of sleep. They discuss the scary reality of what happens when you don't get enough rest (did you know lack of sleep can mimic diabetes?), and why we need to shift our mindset from "bedtime" to "healing time."

From Scandinavian sleeping tricks to the debate over sound machines, they cover the practical, natural, and biblical ways to steward your rest.

In this episode, you'll learn:

• The 2-Hour Rule: Why spacing out your meals is crucial for your dental and gut microbiome.
• The Diabetes Connection: How getting only 6 hours of sleep can lead to insulin resistance.
• Habit Stacking: Practical ways to signal to your body that it's time to wind down (like taking out your contacts!).
• Sleep Sanctuary: Tips for setting the perfect temperature, lighting, and air quality in your bedroom.
• Natural Sleep Aids: Why we love Magnesium (and are cautious about Melatonin), plus a list of foods that naturally boost your sleep hormones.

Resources mentioned:

• Resource: The Secret to a Good Night's Sleep (Melatonin Info)
• Product: Earthley Wellness Good Night Lotion (Magnesium)
• Book: Good Energy by Dr. Casey Means - https://amzn.to/3NZBKzT 
• Book: Atomic Habits by James Clear - https://amzn.to/4ccfUmE 
• Book: The Biblio Diet - https://amzn.to/4r1TV6r 
• Air Filter: Jasper Air Purifier - https://jaspr.co/ 

Chapters: 

00:00 Introduction to Crunchy Stewardship
03:13 Random Revelation: Meal Spacing Benefits
10:51 Fasting and Its Benefits
13:53 The Importance of Sleep
15:34 Personal Sleep Experiences
19:19 Sleep Schedules for Kids
24:12 The Struggles of Sleep Deprivation
31:10 Sleep Is "Healing Time"
36:25 Being Overtired
38:07 The Risks of Poor Sleep
42:04 Lifestyle Changes for Better Sleep
47:03 Habit Stacking for Better Sleep
52:38 Setting the Perfect Sleep Ambiance
01:04:27 Natural Sleep Aids and Nutrition
01:10:59 Foods That Boost Melatonin Production

Remember, whether you eat or drink (or sleep!), do it all for the glory of God (1 Corinthians 10:31). 

Connect With Us: 

Join Our Facebook Group: https://www.facebook.com/groups/crunchychristianmama

Follow us on Instagram @crunchystewardship 

FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living

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Welcome back to Crunchy Stewardship! In this episode, Chrissy and Katie dive into the often overwhelming world of personal care products. Before they get into the suds and scrubs, Chrissy shares a "Random Revelation" about "Movement Snacks"—a simple way to combat the dangers of sitting all day (even if it means doing pushups in your office cubicle!).

Then, the ladies head to the bathroom cabinet to discuss what we are actually putting on our skin. They break down the specific ingredients you should avoid, why "silky smooth" textures and bubbles might actually be harmful, and share the specific brands they use—from shampoo bars to beef tallow moisturizers.

In this episode, you'll learn:

• Movement Snacks: Why 30 seconds of activity is better than a food snack for your energy levels.
• The "Big 3" Ingredients to Avoid: Understanding Dyes, Parabens/Phthalates, and "Fragrance."
• The "Bath & Body Works" Effect: Why synthetic chemicals are used to make scents last longer and textures feel smoother.
• Navigating the Aisles: How to use apps like Switch Natural and EWG to scan your products.
• Product Reviews: Honest thoughts on HiBar, Attitude, Dr. Bronner’s, and Tallow-based skincare.
• The Sasquatch Confession: Why clean beauty routines sometimes mean shaving less often!

Resources mentioned:

• Cleaning Products Episode: 
• App: Switch Natural (Ingredient Scanner) - https://www.switchnatural.com/switch-natural-app 
• App: EWG Healthy Living - https://www.ewg.org/skindeep/ 
• App: Bobby Approved - https://www.flavcity.com/bobbyapproved/ 
• Shampoo: HiBar Shampoo Bars - https://amzn.to/49Iqije 
• Shampoo: Attitude Living - https://amzn.to/3YSYAvb 
• Shampoo: Acure - https://amzn.to/3NxIsg7 
• Body Wash: Dr. Bronner’s Peppermint Soap - https://amzn.to/49T7a27 
• Skincare: Rowe Casa Organics - https://oken.do/0brrt9fh 
• Face Wash: Garnier Micellar Water - https://amzn.to/3LDaOVN 
• Sleep/Wellness: Earthley Wellness Magnesium Cream - https://amzn.to/4qwedEN 

Chapters: 

00:00 Introduction to Crunchy Stewardship
01:27 Random Revelation: Movement Snacks
09:07 Personal Care Products Overview
12:20 Guidelines for Choosing Personal Care Products
16:30 Why Harmful Ingredients Are Used
23:15 How to Find Non Toxic Products
31:34 Shampoo Recommendations
33:29 Ever-Changing Product Formulas
37:07 Exploring Shampoo Options
39:18 Conditioner Challenges
41:49 Body Wash Preferences
45:04 Lotion and Moisturizer Choices
53:44 Face Wash
58:25 Lip Care and Final Thoughts

Connect With Us: 

Join Our Facebook Group: https://www.facebook.com/groups/crunchychristianmama

Follow us on Instagram @crunchystewardship 

FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living

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In this episode, Katie and Chrissy reunite to tackle a topic that is invisible but everywhere: Electromagnetic Frequencies (EMFs). From cell towers to the phone in your pocket, we are constantly exposed to radiation. But instead of living in fear, the ladies break down exactly what EMFs are and share simple, budget-friendly strategies to mitigate them in your home. Plus, they kick things off with a Random Revelation about the brand new "Food Pyramid" that is flipping the script on nutrition!

In this episode, you'll learn:

• The New Food Pyramid: Why the government's new "Real Food" guidelines are a huge win for holistic health (and how they differ from the carb-heavy 90s pyramid).
• EMF Basics: Understanding the difference between ionizing radiation (X-rays) and non-ionizing radiation (Wifi/Bluetooth) and why both matter.
• The "Distance" Factor: Why keeping your phone just a few inches away from your body can drastically reduce exposure.
• Medical Scans: When to ask for an MRI instead of a CT scan, and why you should still ask for the lead apron at the dentist.
• Sleep Sanctuary: How to turn your bedroom into a low-EMF recovery zone without spending a dime.
• The Bluetooth Debate: The risks of wireless earbuds and smarter alternatives.

Resources mentioned:

• The New Food Pyramid: Realfood.gov
• Resource: Tech Wellness (Great for low-EMF product swaps)
• Resource: Environmental Working Group (EWG) Guide to Cell Phones
• Gadget: TriField EMF Meter - https://amzn.to/4qkFR7R
• Phone Case Brand: Defender Shield - https://amzn.to/49BOd3I
• Phone Case Brand: SafeSleeve - https://amzn.to/49yvXrZ

Chapters
00:00 Living in a Microwave? Practical & Free Ways to Reduce EMF Exposure
00:33 Introduction and Weather Update
01:10 Random Revelation: New Food Pyramid
02:56 Impact of the Old Food Pyramid
06:36 Personal Experiences with Diet Changes
11:45 Main Topic Introduction: EMFs
13:26 Understanding EMFs and Their Impact
22:58 Does Reducing Exposure Make A Difference?
27:29 How Much Radiation Are YOU Exposed To?
32:24 Practical Tips to Mitigate EMF Exposure
37:31 Phone Cases and EMF Exposure
38:39 A Family Story: X-rays and Leukemia
40:46 X-rays, MRIs, and Radiation Exposure
48:22 Day-to-Day EMF Reduction Tips
52:07 Bluetooth and EMF Concerns
55:03 Setting Up a Low-EMF Home
01:05:02 Unexpected Benefit From Limiting EMF Exposure

Remember, whether you eat or drink or whatever you do, do it all for the glory of God (1 Corinthians 10:31)

Connect With Us: 

Join Our Facebook Group: https://www.facebook.com/groups/crunchychristianmama

Follow us on Instagram @crunchystewardship 

FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living

Send us a Message!

Welcome back to Season 2 of Crunchy Stewardship! In this premiere episode, Katie and Chrissy kick off the new year with a fresh look at winter wellness. They discuss the fascinating connection between your gut and your brain, break down the actual differences between a cold and the flu, and share why they ditch conventional treatments like Tamiflu and Red Gatorade. Instead, they offer a toolkit of natural, budget-friendly remedies to help your family fight sickness while honoring your body’s natural healing ability.

In this episode, you'll learn:

• The "Second Brain" concept: How your enteric nervous system impacts your mood and immunity
• The difference between Influenza (Flu) and Coronaviruses (Cold) and how to spot them
• Why they avoid Red Gatorade and Tamiflu (and what they use instead)
• Specific natural remedies including: Menthol crystals, onion water, miso soup, and the "Special Drink" recipe
• Prevention strategies involving cod liver oil, sleep, and avoiding pork

Resources mentioned:

• Book: Nutrition and Physical Degeneration by Weston A. Price - https://amzn.to/45M45iS 
• Book: The Forgotten Home Apothecary - https://amzn.to/49OMU2A
• Book: Ancient Remedies by Dr. Josh Axe - https://amzn.to/4qgf7W9
• Book: The Biblio Diet - https://amzn.to/3Zb9nRi
• Product: Menthol Crystals - https://amzn.to/4sAJQi5
• Bone Broth Brands: Kettle and Fire / Pacific Organic Foods
• Vitamins: Ancient Nutrition (Immune Support) - https://amzn.to/4qEXdMu

Chapters:
00:00 Welcome to Crunchy Stewardship
00:33 Season Two Kickoff
02:16 Random Revelation: The Second Brain
04:02 The Importance of Gut Health
05:13 Western A. Price and Nutrition
09:44 Flu vs. Cold: Understanding the Differences
23:24 Natural Remedies for Common Illnesses
31:14 Favorite Store-Bought Broth Brands
32:55 Benefits of Bone Broth
34:48 Natural Remedies for Cold Symptoms
36:45 Homemade Remedies for Throat Phlegm
41:56 The Power of Oregano Oil
44:38 Parasites and Pork: A Surprising Connection
48:45 Staying Healthy During Cold and Flu Season

Remember, whether you eat or drink or whatever you do, do it all to the glory of God (1 Corinthians 10:31).

Connect With Us: 

Join Our Facebook Group: https://www.facebook.com/groups/crunchychristianmama

Follow us on Instagram @crunchystewardship 

FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living

Send us a Message!

In our final episode of 2025, we're sharing our favorite crunchy resources to help you continue your health journey over the winter break! From podcasts to books to websites, we've compiled everything you need to keep learning about natural living, non-toxic products, and biblical stewardship of your health.

Podcasts We Recommend:

• Modern Ancestral Mamas
• Wise Traditions with Hilda Latа Gore
• Culture Apothecary by Alex Clark
• Dr. Josh Axe Podcast

Books to Read:

• Eat Dirt by Dr. Josh Axe - https://amzn.to/3MhE3xf 
• Ancient Remedies by Dr. Josh Axe - https://amzn.to/3MF3ed8 
• The Forgotten Home Apothecary - https://amzn.to/4pPwrAs
• Feeding You Lies by Vani Hari - https://amzn.to/48zdQSf 
• The Biblio Diet by Jordan Rubin & Dr. Josh Axe - https://amzn.to/4rC9uT6 
• Nourishing Traditions by Sally Fallon Morell - https://amzn.to/3KhNlc6 
• Mind Your Body by Nicole Sachs - https://amzn.to/4iBWqce 
• Good Energy by Casey Means - https://amzn.to/3YfHMOp 
• Bad Therapy by Abigail Shrier - https://amzn.to/3MbA5q3 
• Turtles All the Way Down (Anonymous) - https://amzn.to/48CEMRi 

Helpful Websites & Apps:

• Minimalist Baker (recipes) - https://minimalistbaker.com/ 
• EWG (Environmental Working Group) - http://ewg.org/ 
• Bobby Approved App 
• Seed Oil Scout (SOS App)
• MAHA Action (mahaaction.com) - https://mahaaction.com/ 

Chapters: 

00:00 Welcome to Crunchy Stewardship

00:37 Random Revelation: The Truth About Ascorbic Acid

07:35 Navigating Healthy Living and Faith

15:21 Podcast Recommendations

22:50 Book Recommendations

36:12 Resources and Websites for a Healthier Lifestyle

Plus: We share about helpful Facebook groups for crunchy living, homeopathy support, and state-specific natural living communities.

We'll be taking a break to plan for 2025, but we'd love to hear your feedback! Join our Facebook group "Crunchy Christian Mamas on a Budget" or send us an email with your thoughts on the podcast.

See you next year!

Connect With Us: 

Join Our Facebook Group: https://www.facebook.com/groups/crunchychristianmama

Follow us on Instagram @crunchystewardship 

FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living

Send us a Message!

Welcome to our Crunchy Christmas episode! As we head into the holiday season, we're sharing practical ways to celebrate Christmas without all the toxins that typically come with it—from scented candles and fake snow to sugar-laden treats and synthetic decorations.

In this episode, we cover:

• Natural ways to scent your home 
• Real vs. fake Christmas trees: what's actually healthier?
• Healthier holiday baking tips and dairy-free alternatives
• Thoughtful, crunchy gift ideas
• Voting with your dollars and making intentional purchasing decisions
• Most importantly: keeping Jesus at the center of Christmas

Plus, we share our personal Christmas traditions, dairy sensitivity discoveries, and why this season is about so much more than presents and parties.

We pray this episode brings you joy and practical wisdom as you create a healthier, more intentional Christmas celebration for your family!

Chapters: 

00:00 Welcome to Crunchy Stewardship
01:19 Chrissy's Random Revelation: Menthol Crystals
05:16 Katie's Health Journey and Conspiracies
10:58 Crunchy Christmas Traditions
14:46 Real or Fake Tree?
21:14 Natural Ways to Scent Your Home
26:51 Christmas Memories and Dairy-Free Treats
29:31 Exploring Dairy Sensitivities and Alternatives
33:01 Holiday Baking Tips and Tricks
37:33 Thoughtful and Crunchy Gift Ideas
39:57 Voting With Your Dollars
42:48 Crunchy Christmas Present Ideas
48:47 The True Meaning of Christmas

Connect With Us: 

Join Our Facebook Group: https://www.facebook.com/groups/crunchychristianmama

Follow us on Instagram @crunchystewardship 

FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living

Send us a Message!

After spending $20,000 trying to fix her family's health issues, Anna McLaughlin learned a powerful lesson: striving and fear never lead to healing. Join us as Anna shares her journey from corporate lawyer to homeschooling mom, and how she went from doing ALL the crunchy things to finding peace in what really matters. We take a biblical approach to the overwhelming question: 'Where do I start?' Hint: it begins with abiding in the Father, not frantically searching for the next supplement or solution.

In this episode, we discuss:

• Anna's journey down the crunchy rabbit hole and what she learned
• Why striving and control can actually hinder our healing
• The free tools God has already given us 
• How to set a health budget with your spouse and move forward as a team
• The courage to wait on the Lord instead of constantly doing
• Practical steps for prioritizing what matters most for your family's health

Resources Mentioned:

• Anna's Podcast: Overwhelmed to Overcomer (available on all podcast platforms and YouTube) https://open.spotify.com/show/5G6UwkBk5iyfec2gr5XhED?si=34d43ced0b1f4ffe 
• Katie's Guest Episode on Overwhelmed to Overcomer https://open.spotify.com/episode/4EXP70osa4jzvQJwQCtTMG?si=f7jMLx3WSOe9YcxxZ40E-A
• Free Guide: Overwhelmed to Overcomer - https://subscribepage.io/from-overwhelmed-to-overcomer
• Book: The True Vine by Andrew Murray https://amzn.to/48rIXQN
• NACD (National Academy of Child Development): Miracles of Child Development - free audio resource on parenting and discipline

Connect with Anna:

• YouTube: @sheconsidersafield

Connect With Us: 

Join Our Facebook Group: https://www.facebook.com/groups/crunchychristianmama

Follow us on Instagram @crunchystewardship 

FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living

Send us a Message!

In this SOLO episode, Katie shares practical, free ways to reduce your toxin load and support your body's natural detoxification pathways. Building on last week's Toxin Bucket Theory discussion, she dives into actionable steps you can take today—without spending a dime—to live a healthier, less toxic lifestyle.

In this episode, you'll learn:

• What iatrogenesis is and how it relates to our health journeys
• Free ways to reduce toxin inflow in your home (VOCs, cleaning products, EMFs, and more)
• How to support your body's natural detox pathways through sleep, stress management, and movement
• When it's worth investing money in your non-toxic journey

Resources mentioned:

• Book: Bad Therapy: Why the Kids Aren't Growing Up by Abigail Shrier - https://amzn.to/4qLyMxL
• Book: The Anxious Generation - https://amzn.to/4qI4hsB
• Book: The Body Keeps the Score - https://amzn.to/47DlFHz
• Katie's YouTube Channel: Faith & Finances - https://www.youtube.com/@KatieFiolaJones 
• EMF Protection: Defender Shield - https://amzn.to/47JrnGC
• EMF Protection: Safe Sleeve - https://amzn.to/4ooWgXL
• Previous Episode: Introduction to the Toxin Bucket Theory - https://open.spotify.com/episode/01kKmputcsWUDf43y8die6?si=kKOvxig-TU2TvVDCqaikYg 
• Previous Episode: Minerals in Water - https://open.spotify.com/episode/3mHAIW8Nzkg1rio6P13WZn?si=6SrmyZH2SdKqpAqk5yAy-g 
• Katie's Free Budgeting Resources - https://kingdomimpactworkshops.com/budget-planner-optin

Chapters: 

00:00 Welcome to Crunchy Stewardship
00:44 Podcast Updates and Chrissy's Mission Trip
02:47 Listener Engagement and Feedback
05:01 Random Revelation: Iatrogenesis 
15:50 Understanding the Toxin Bucket Theory
29:26 Hidden Dangers on Your Shoes
31:07 Importance of Dust Removal
32:35 Reducing EMF Exposure
42:38 The Impact of Blue Light
44:06 Supporting Detoxification Pathways
44:32 The Role of Sleep in Detoxification
45:38 Managing Stress for Better Health
48:17 The Power of Hydration and Movement
51:03 Investing in a Non-Toxic Lifestyle
53:28 Budgeting for Healthier Choices

Remember, stewarding our health is an act of worship. Our bodies are temples of the Holy Spirit, and taking care of them honors God!

Connect With Us: 

Join Our Facebook Group: https://www.facebook.com/groups/crunchychristianmama

Follow us on Instagram @crunchystewardship 

FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living

Send us a Message!

In this episode, we dive deep into the "toxin bucket" theory and explore how managing your daily exposures might be your best defense against chronic illness. We discuss epigenetics—the idea that while you can't change your genes, you can influence whether they "turn on" and lead to disease.

Join us for a room-by-room tour of hidden toxins in your home, from paint and flooring to personal care products and cleaning supplies. We'll talk about your body's natural detox systems (liver, spleen, colon, and more) and practical ways to support them.

Chapters: 

00:00 Welcome to Crunchy Stewardship

00:38 Random Revelation of the Week: Contagion Theory

09:47 Deep Dive: The Toxin Bucket

32:50 Identifying Toxins in Everyday Life

33:52 Detoxifying Your Home: Room by Room

46:38 Practical Tips for Reducing Toxins

Resources Mentioned:

🎙️ Wise Traditions Podcast (Mark Gober on contagion theory)

• Episode on Contagion Theory https://open.spotify.com/episode/48c0a838pJ6lxv495o8cNx?si=yrQUKii_QXqeFx96Y3zIiA
• His Book: An End to Upside Down Medicine: https://amzn.to/49vnw2d 
• The Weston A. Price Foundation: https://www.westonaprice.org/

🎨 ECOS Paints (Low/Zero VOC Paint)

• Website: https://www.ecospaints.net/

🧼 Dr. Bronner's (Natural Soap Alternatives)

• Hand Soap: https://amzn.to/3JvFPd9 
• Bar Soap: https://amzn.to/4qBX655 

Key Takeaways:

• Your toxin bucket represents your body's total toxic load
• Focus on what you can control: food, personal care products, and cleaning supplies
• Support your body's natural detox organs
• Small switches make a big impact over time

Remember: You can't eliminate every toxin, and that's okay! Your body is designed to detox. Start with easy wins and don't let overwhelm stop you from taking action.

Connect With Us: 

Join Our Facebook Group: https://www.facebook.com/groups/crunchychristianmama

Follow us on Instagram @crunchystewardship 

FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living