Living On Mission

If your hormones feel off — weight gain, cravings, mood swings, poor sleep — it might not just be your hormones.

In this episode, I’m breaking down how your liver plays a key role in hormone balance, especially in midlife, and why supporting it can make a huge difference in how you feel.

Simple, practical, and rooted in faith + biology.

• How your liver affects estrogen, cortisol, and insulin
• Signs your body may be overwhelmed
• Why this matters more in perimenopause
• Simple ways to support your body naturally

Your body isn’t broken.
It may just be overwhelmed.

When you support the systems God designed, your body can respond the way it was created to.

I’m currently walking through 40 Days of God’s Food — focusing on real, whole foods that come from the ground or have a mother.

If you want a simple starting point, grab my guide here:
👉🏻  40 Days of God’s Food 

Inside my 6-week FASTer Way round, I help women learn how to fuel their bodies for fat loss, hormone balance, and strength — in a sustainable, faith-centered way.

👉🏻 Join the waitlist: 6-week FASTer Way round,

1 Corinthians 10:31
“Whatever you do… do it all for the glory of God.”

If this episode helped you, share it with a friend 💛
Follow me @racheljmitchell for more Bible + Biology

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 Next Coaching Round 

In today’s episode we discuss:

• Why food boundaries are biblical protection
• What Genesis 9:3 teaches about real food
• Why Psalm 104 shows celebration is part of God’s design
• The biological reality of ultra-processed addiction
• How marketing slogans like “can’t eat just one” reveal the truth
• How to practically shift from man’s food to God’s food
• Why stewardship is worship, not punishment

Scriptures referenced:

• Genesis 9:3
• Psalm 104:14–15
• 1 Corinthians 6:12
• 1 Corinthians 6:19–20
• 1 Timothy 4:4

Want structure, coaching, and community?
Join my next FASTer Way round here: $50 Off Monday's Round 

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 Next Coaching Round 

In Part 2 of this conversation, we’re clarifying an important distinction: chronic undereating that leads to biological binge responses is not the same as biblical gluttony.

Gluttony is a heart issue — replacing our need for God with food.
But many women are not struggling because they love food too much.

They’re struggling because they’ve been under-fueling their bodies for years.

In this episode, Rachel unpacks:

• The difference between gluttony and biological survival responses
• What chronic calorie restriction does to hormones and metabolism
• Why restriction often backfires for fat loss
• What reverse dieting is and how it works
• Why slowly increasing calories can restore metabolic trust
• How maintenance phases actually support long-term fat loss
• Why reverse dieting can be a worshipful act of stewardship

If you’ve believed the lie that you must restrict forever to see results, this episode will reframe everything.

What You’ll Learn

• Why gluttony and biological binge cycles are not the same thing
• How leptin, ghrelin, cortisol, and thyroid hormones respond to chronic dieting
• Signs your metabolism may be suppressed
• Why eating more strategically can reduce binge urges
• How reverse dieting increases metabolic capacity
• Why maintenance is not failure — it’s foundational
• How to cycle between maintenance and deficit wisely

Scripture Referenced

1 Corinthians 6:19–20
“Do you not know that your body is a temple of the Holy Spirit within you… You are not your own, for you were bought with a price. So glorify God in your body.”

Ready for Structure?

If this episode resonated with you, Rachel’s next FASTer Way round is open. Inside, women learn how to:

• Reverse diet safely (when appropriate)
• Support metabolism and hormones
• Use carb cycling strategically
• Strength train effectively
• Cycle between maintenance and fat loss phases
• Steward their bodies with wisdom and faith

Doors are open now.

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 Next Coaching Round 

Binging is often misunderstood as a discipline problem—but in reality, it’s frequently a biological response to chronic undereating. In this episode, we explore the spiritual and biological roots of binge–restrict cycles through the lens of stewardship and Scripture, anchored in 1 Corinthians 6:19–20.

What You’ll Learn:

• Why binging is often driven by undernourishment
• How chronic restriction affects hormones and metabolism
• Why “food with no brakes” is a survival response
• How undereating sabotages fat loss
• What biblical stewardship of the body really means
• A preview of reverse dieting and metabolic healing (Part 2)

Scripture Referenced:
1 Corinthians 6:19–20

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 Next Coaching Round 

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 Next Coaching Round 

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 Next Coaching Round 

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 can steward your body.
You can enjoy the moment.
Those two things were never meant to be enemies.

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 Next Coaching Round 

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 Next Coaching Round 

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 Next Coaching Round