Sugar isn’t sinful. Artificial sweeteners aren’t automatically better. But confusion around both is keeping many women stuck—especially in midlife.

In this episode, we’re having an honest, science-based conversation about sugar, insulin, and artificial sweeteners, and how your body actually responds to sweetness. This isn’t about shame, restriction, or cutting everything out forever. It’s about understanding the biology God designed so you can change habits with clarity instead of guilt.

We’ll talk about why fat loss feels harder in perimenopause, how insulin controls fat storage, why “sugar-free” foods can still stall progress, and how artificial sweeteners affect your brain, gut, hormones, and cravings. You’ll also hear practical, realistic ways to reduce sugar and sweetness without extremes.

In this episode, we cover:

• What sugar actually is and how it affects blood sugar
• The role of insulin as a storage hormone
• Why chronically elevated insulin blocks fat loss
• Why midlife women are more insulin-sensitive
• How artificial sweeteners signal the body like sugar
• Why “calorie-free” doesn’t mean metabolically neutral
• The impact of artificial sweeteners on cravings, brain, and gut health
• Calories vs metabolic signals
• Biblical wisdom on self-control and stewardship
• Practical ways to reduce sugar and artificial sweeteners sustainably

Key Scriptures Mentioned:

• 1 Corinthians 10:23
• Proverbs 25:28
• Galatians 5:22–23

Key Takeaway:
You don’t need to quit sugar forever. You don’t need “sugar-free” everything. When you understand how your body responds to sweetness, you’re free to make wiser choices without fear or guilt.

Reflection Question:
Where might clarity about how your body works help you release shame and build healthier habits?

🎧 Listen now and be sure to subscribe—next we’re talking about fasting, metabolic flexibility, and stewardship without extremes.

I am always love to connect with you!
Don't hesitate to reach out!

Personal Instagram: @racheljmitchell

Podcast Instagram: @livingonmissionpod

Email: [email protected]

Join my 21 Day Metabolic Reset

Alcohol isn’t “bad” — but it does change how your body functions. In this first episode of 2026, we’re having an honest, science-based conversation about what alcohol actually does inside the body, how it affects fat loss (especially for midlife women), and why understanding the biology behind our habits empowers real change.

This is not a debate about right vs. wrong — but excess has consequences both physically and spiritually. We’ll unpack how alcohol impacts metabolism, hormones, sleep, recovery, and your body’s natural ability to burn fat.

I’m also sharing why I’m personally committing to six weeks without alcohol or sugar, how Scripture calls us to be sober-minded and alert, and practical ways to reduce or replace alcohol without guilt or extremes.

In this episode, you’ll learn:

• What alcohol actually is (from a biological standpoint)
• Why alcohol immediately pauses fat burning
• How alcohol affects hormones, cortisol, and insulin
• Why fat loss feels harder in perimenopause
• The difference between calorie math and metabolic reality
• What Scripture means by being “sober-minded and alert”
• Practical, realistic tips to limit or give up alcohol
• How understanding science helps us change habits long-term

Key Scriptures Mentioned:

• 1 Peter 5:8
• 1 Thessalonians 5:6
• Titus 2:11–12

Reflection Question:
Where might understanding the why behind your habits help you steward your body with more wisdom and less guilt?

🎧 Listen now and share this episode with a friend who wants clarity, not confusion.

I am always love to connect with you!
Don't hesitate to reach out!

Personal Instagram: @racheljmitchell

Podcast Instagram: @livingonmissionpod

Email: [email protected]

Join my 21 Day Metabolic Reset

Alcohol isn’t “bad” — but it does change how your body functions. In this first episode of 2026, we’re having an honest, science-based conversation about what alcohol actually does inside the body, how it affects fat loss (especially for midlife women), and why understanding the biology behind our habits empowers real change.

This is not a debate about right vs. wrong — but excess has consequences both physically and spiritually. We’ll unpack how alcohol impacts metabolism, hormones, sleep, recovery, and your body’s natural ability to burn fat.

I’m also sharing why I’m personally committing to six weeks without alcohol or sugar, how Scripture calls us to be sober-minded and alert, and practical ways to reduce or replace alcohol without guilt or extremes.

In this episode, you’ll learn:

• What alcohol actually is (from a biological standpoint)
• Why alcohol immediately pauses fat burning
• How alcohol affects hormones, cortisol, and insulin
• Why fat loss feels harder in perimenopause
• The difference between calorie math and metabolic reality
• What Scripture means by being “sober-minded and alert”
• Practical, realistic tips to limit or give up alcohol
• How understanding science helps us change habits long-term

Key Scriptures Mentioned:

• 1 Peter 5:8
• 1 Thessalonians 5:6
• Titus 2:11–12

Reflection Question:
Where might understanding the why behind your habits help you steward your body with more wisdom and less guilt?

🎧 Listen now and share this episode with a friend who wants clarity, not confusion.

I am always love to connect with you!
Don't hesitate to reach out!

Personal Instagram: @racheljmitchell

Podcast Instagram: @livingonmissionpod

Email: [email protected]

Join my 21 Day Metabolic Reset

Memories Over Macros (Without Wrecking Your Metabolism)

The holidays don’t have to feel like a battle between joy and discipline.

In this episode, we’re talking about how to fully enjoy holiday memories without fear, guilt, or metabolic backlash — especially for midlife women navigating hormones, stress, and changing bodies.

If you’ve ever found yourself more focused on calories than conversation… or carrying shame instead of gratitude into the holiday season… this episode is for you.

We’ll reframe what stewardship really looks like, why stress impacts your metabolism more than a single holiday meal, and how to approach food with peace, presence, and purpose.

In This Episode, You’ll Learn:

• Why “memories over macros” doesn’t mean abandoning wisdom
• How stress and guilt around food can slow your metabolism
• The difference between celebration and chaos — and how to enjoy food intentionally
• Simple “metabolism anchors” that keep blood sugar and cortisol stable
• Why consistency over the season matters more than perfection in a moment
• How to move your body and fuel yourself without punishment or fear
• A biblical lens on feasting, freedom, and self-control

Scripture & Faith Focus:

God is not glorified by fear, obsession, or shame — but by gratitude, self-control, and presence.

The enemy wants distraction and condemnation.
The Holy Spirit invites peace and wisdom.

You don’t honor God by white-knuckling your way through the holidays.
You honor Him by stewarding your body and delighting in the people He’s placed around your table.

🎁 Free Resource: Healthy Holiday Habits Guide

Want a simple, peaceful plan for the holiday season?

My Healthy Holiday Habits Guide will help you:
✔ Build consistent rhythms without restriction
✔ Eat with intention, not guilt
✔ Support your metabolism through the holidays
✔ Stay anchored in faith, not food rules

👉 Grab the free guide here:
Healthy Holiday Habits 

☕ My Favorite Holiday Staples

These are daily anchors I personally use to support muscle, hormones, and blood sugar — especially during busy seasons:

• Protein for coffee (easy, smooth, and helps stabilize blood sugar first thing in the morning)
👉Vanilla Hydrobeef Protein

• Collagen for coffee (supports joints, skin, and connective tissue — especially helpful in midlife)
👉 My Favorite Collagen

💪 Ready for Structure Without Pressure?

If you’re craving:
• Consistency without restriction
• Fat loss that supports your hormones
• Muscle-building for longevity and strength
• Faith-centered coaching and accountability

My next FASTer Way to Fat Loss round starts January 5th, and it’s the perfect reset without the all-or-nothing mentality.

👉 Save your spot here:
January 5th Round Enrollment

Final Encouragement

You won’t remember what you tracked on Christmas Day.
You will remember who you sat next to, what you laughed about, and how you felt.

You

I am always love to connect with you!
Don't hesitate to reach out!

Personal Instagram: @racheljmitchell

Podcast Instagram: @livingonmissionpod

Email: [email protected]

Join my 21 Day Metabolic Reset

In Part Two of the Holiday Habits series, we’re diving into how midlife women can support their hormones and metabolism during the holiday season — not with restriction, but with intentional nourishment. Learn why muscle-building nutrition matters more than ever, how stress impacts your cravings and energy, and the simple daily habits that keep you strong, steady, and sane.

This episode is practical, faith-centered, and full of tips that will help you enjoy the holiday season and feel your best without guilt or overwhelm.

Inside This Episode:
• Why midlife women should eat for muscle during the holidays
• How stress impacts your cravings, metabolism, and hormones
• The Holiday Muscle-Support Framework
• Simple protein-forward meals
• Holiday movement minimums
• Stewardship over perfection
• Your one action step for the week

 Resource Mentioned:

✨My Favorite Protein Powder
✨ Get the Free Holiday Habits Guide 

I am always love to connect with you!
Don't hesitate to reach out!

Personal Instagram: @racheljmitchell

Podcast Instagram: @livingonmissionpod

Email: [email protected]

Join my 21 Day Metabolic Reset

Holiday Habits Part 1: Rooted Before Rushed — Staying Anchored in God’s Word + Consistent Through the Chaos

Episode Summary:
In today’s episode, we kick off our Holiday Habits series with the most important foundation you can have during a hectic season: staying rooted in God’s Word. As midlife women navigating hormone shifts, full calendars, and emotional load, we need rhythms that anchor us — not add pressure.
This episode walks you through the exact 5-minute “Holiday Rooted Rhythm” you can use every day to remain spiritually grounded, emotionally steady, and consistent even in the busiest weeks.
If you want to reduce stress, lower cravings, support your metabolism, and stay connected to God through the holidays, this episode is your starting place.

Grab your Free Holiday Habits Guide in the show notes to go deeper!

Topics Covered:

• Why holidays hit midlife moms harder (stress, hormones, emotional load)
• How being rooted in God’s Word helps you navigate the season with peace
• Why consistency matters more than perfection
• The 5-minute “Holiday Rooted Rhythm”
• The connection between spiritual grounding + emotional regulation
• How small habits steady your metabolism and mindset
• A faith reframe for the holiday season
• Your simple action step for the week

Mentioned in This Episode:
✨ Free Holiday Habits Guide
✨ The Holiday Habits Series (Parts 2 & 3 coming soon!)

I am always love to connect with you!
Don't hesitate to reach out!

Personal Instagram: @racheljmitchell

Podcast Instagram: @livingonmissionpod

Email: [email protected]

Join my 21 Day Metabolic Reset

The holidays are here — and with them come parties, family dinners, and the temptation to throw in the towel until January. But what if this year looked different?

In this episode, Rachel shares practical ways to track macros through the holidays — without restriction, guilt, or obsession. You’ll learn how to make food choices rooted in stewardship, habits, and freedom, not fear.

She breaks down what macros actually are, why tracking them matters, and how consistency (not perfection!) can carry you through this season with peace and confidence.

Because honoring God with your body doesn’t mean saying no to every cookie — it means saying yes to wisdom, discipline, and joy.

🩶 In This Episode You’ll Learn:

• What macros are and why tracking them helps you fuel your body well
• How to practice stewardship over perfection in your health journey
• Why not every day is a holiDAY (and how that truth changes everything)
• Simple ways to stay consistent with your habits during busy seasons
• How to enjoy the celebrations and maintain momentum toward your goals

✨ Key Quotes:

💛 Challenge of the Week:

Decide which days this season are true holidays — and which are ordinary days of stewardship.
Then, commit to showing up with consistency on those regular days. Protein, hydration, movement, and rest — small, faithful steps that honor God and serve your body well.

🔗 Mentioned in This Episode:

➡️ Join Rachel’s December 1st  Reset — a 21-day program designed to help you navigate the holidays with grit and grace.
💥 Limited-time pricing: $99
Let’s keep our habits strong, our hearts surrendered, and our health rooted in freedom this season.

📖 Scripture Reference:

• Galatians 6:9 – “Let us not grow weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

I am always love to connect with you!
Don't hesitate to reach out!

Personal Instagram: @racheljmitchell

Podcast Instagram: @livingonmissionpod

Email: [email protected]

Join my 21 Day Metabolic Reset

If you’ve ever crushed your weekdays and “fallen off” on the weekend, this episode will free you from the guilt cycle and help you rebuild consistency that actually lasts.

In this episode, we’ll cover:

• Why all-or-nothing diets spike stress and slow results
• How predictable rhythms stabilize your metabolism and mindset
• The faith perspective that helps you rise again when you stumble
• Atomic Habits strategies that make consistency automatic

You’ll leave this episode with truth that transforms — and a peace-filled plan for your weekends.

🎧 Listen wherever you get your podcasts.
👉 Follow @livingonmissiopod
👉 Join the 21-Day Reset to build consistency that honors your hormones and your faith.

I am always love to connect with you!
Don't hesitate to reach out!

Personal Instagram: @racheljmitchell

Podcast Instagram: @livingonmissionpod

Email: [email protected]

Join my 21 Day Metabolic Reset

Midlife doesn’t mean decline — it means refinement. In this episode, we’re dismantling the lie that “your metabolism is slow because you’re older.” You’ll learn:

• The biology behind metabolism and muscle
• Why under-eating and over-cardio work against you
• How to rebuild your metabolism with food, strength, and faith
• The mindset shift that transforms your midlife journey

Because your 40s aren’t the end — they’re your new beginning.

🎧 Listen now wherever you get your podcasts.
👉 Follow @livingonmission and comment PODCASTS to get the link!
👉 Ready to rebuild your metabolism with me? Join the 21-Day Reset starting soon.

Scripture Referenced: 

Romans 12:2

Deuteronomy 8

I am always love to connect with you!
Don't hesitate to reach out!

Personal Instagram: @racheljmitchell

Podcast Instagram: @livingonmissionpod

Email: [email protected]

Join my 21 Day Metabolic Reset

This week we’re exposing one of the most common lies women believe: “I don’t have time to take care of myself.”

In this episode, I’m helping you see that it’s not about time — it’s about alignment. You’ll learn:

• Why constant busyness keeps your body in stress mode
• How cortisol chaos impacts your energy, cravings, and metabolism
• Simple structure shifts that lower stress and restore peace
• How to see holy habits as acts of worship, not guilt

Because when we invite God into our schedules, He brings structure that leads to peace — not pressure.

👉 Join my 21-Day Reset to build these habits with me — simple, sustainable, and faith-centered.

Follow @livingonmission and comment PODCASTS to get the latest episode link!

I am always love to connect with you!
Don't hesitate to reach out!

Personal Instagram: @racheljmitchell

Podcast Instagram: @livingonmissionpod

Email: [email protected]

Join my 21 Day Metabolic Reset