Episode Show Notes: "Nourishing the Body God Gave You with Purpose and Protein with Sasha Lipskaia" Episode Summary

In this inspiring episode, Amy Mewborn sits down with her friend Sasha Lipskaia, a mindset and high-performance coach who has recently undergone a profound spiritual and professional transformation. Sasha shares her journey from fitness enthusiast and life coach to a faith-centered health advocate, now specializing as a Master Health Coach. Together, they explore the intersection of spiritual calling, functional health, and practical nutrition strategies—specifically diving deep into the vital importance of protein intake, whole-food nutrition, and stewarding the body as a vessel for service. This episode is packed with actionable health tips, biblical perspectives on nutrition, and heartfelt wisdom about living authentically.

Key Topics Discussed

• Faith-Based Approach to Health & Wellness: Sasha's spiritual evolution and how understanding God's vision for your body transforms your health choices
• The Power of Protein: Why most women are drastically undereating protein (recommended 100-150g daily for women) and how increasing intake can transform body composition and energy
• Sleep as Non-Negotiable Foundation: Why quality sleep is the #1 priority for health, energy, mental clarity, and intuitive capacity
• Circadian Rhythm & Morning Light Exposure: The critical importance of getting outside within the first couple hours of waking, getting morning sunlight, and moving your body
• Structured Movement & Weight Training: Why women especially need to prioritize lifting heavy things to prevent osteoporosis and maintain muscle mass as we age
• Functional Nutrition Over Diet Culture: Moving away from restrictive eating patterns (like intermittent fasting and OMAD) and embracing whole, nutrient-dense foods
• Biblical Perspective on Food Choices: How ancient Biblical wisdom aligns with modern functional medicine (pork as suboptimal protein, regenerative farming, clean eating)
• Omega-3/Omega-6 Balance: The importance of balancing less-optimal protein choices with offsetting nutrients like wild sardines
• Food as Medicine: Understanding how your food affects your energy, mental clarity, and ability to serve others
• Holistic Health is Spiritual Health: The integration of physical, mental, emotional, and spiritual wellness as one unified system
• The Minimum Effective Dose: Trusting your intuition rather than following rigid fitness dogma; understanding what your body needs in different seasons of life
• Sardines as Superfoods: How to prepare and enjoy wild sardines—one of the cleanest, most nutrient-dense proteins available

Notable Guests & Moments Sasha Lipskaia – Mindset Coach & Master Health Coach

A genuine, loving human dedicated to helping high-performing women (and men) live with purpose and faith. Sasha's transformation over the past year has been profound—moving from traditional life coaching to faith-centered coaching that helps clients discern God's voice from ego desires. She specializes in helping clients understand that stewarding their physical health is inseparable from their spiritual calling.

Key Quote from Sasha:

"You can't know me if you don't know God. You won't know you. You don't know what's best for you if you don't know me and your vision for you."

Another Powerful Insight:

"Don't major in the minors. Really understand what is major for you and what's important for you. Give yourself grace, but also take yourself seriously—not in what you want, but what God wants for you."

Notable Moments & Wisdom 1. The Pork Conversation & Biblical Nutrition

Amy references Dr. Josh Axe's upcoming book The Biblio Diet, discussing how the Bible warned against eating pork thousands of years ago—not just for religious reasons, but because pigs lack certain detoxification systems that humans have. This makes pork one of the least healthy protein sources. Sasha relates this to how God has always provided guidance for optimal health living.

2. The Protein Transformation

Amy shares her personal breakthrough: she was eating less than 50g of protein daily while doing intermittent fasting and one meal a day (OMAD). Despite feeling like she was taking great care of herself, she was gaining weight. Once she shifted to 100-150g of protein daily, she felt better, had more energy, and experienced completely different metabolism. The revelation: you cannot overeat protein because it's too filling.

Sasha's intake for context: 200-350g of protein daily, distributed across meals including:

• Whey protein shake with Greek yogurt
• Bone broth
• 300-500g servings of meat
• Eggs daily
• Cottage cheese (500g)
• Additional protein shakes

3. The Ninja Creamy Innovation

Amy shares her game-changing tip: making protein ice cream using cottage cheese as the base, blended with protein powder, monk fruit sweetener, and flavoring (cacao, vanilla, or peanut butter). This allows her to enjoy healthy milkshakes in summer heat without added sugars or gums.

4. Sardine Waffles & Creative Protein

Sasha introduces the concept of sardine waffles—mixing sardines with eggs, frying them, and topping with butter or cheese. They don't taste fishy when prepared properly. This is revolutionary for getting omega-3s and clean protein in creative, delicious ways.

5. The Sleep Impact

Both Amy and Sasha emphasize that without proper sleep, they become "crazy people." By the second night without sleep, Sasha says she's "crying" and can't function. As intuitive, sensitive people, they require even more prioritized self-care.

6. 75 Hard & Morning Light

Amy reflects on why the fitness challenge "75 Hard" requires one workout outside daily—now understanding it's about resetting circadian rhythm, telling your body "it's morning," and speeding up metabolism for the day's demands.

7. The Love-Based Health Approach

Sasha's closing wisdom reframes self-care:

"In love of self. It doesn't mean selfish love—self-full. You fill yourself up with love so that you can give it. The only thing worthy of being full of is love."

This shifts the paradigm from "I should take care of myself" to "I am honoring my body as God's vessel and filling it with love so I can serve others."

Actionable Takeaways for Listeners

1. Audit your protein intake – If eating less than 100-150g daily, gradually increase to see how your energy, body composition, and mental clarity shift
2. Prioritize sleep above all – It's the foundation for everything else; protect it fiercely
3. Get outside in morning sunlight within 2 hours of waking – Even 20-30 minutes resets your circadian rhythm
4. Lift heavy things – Especially critical for women to prevent osteoporosis and maintain metabolic health
5. Experiment with sardines – Try them in waffles, frittatas, or other creative preparations for omega-3s and clean protein
6. Make protein enjoyable – Create recipes like protein ice cream, protein pancakes, and cottage cheese bowls so you actually want to eat enough
7. Stop counting calories – Focus on whole foods and protein; let satiety signals guide you
8. Don't major in the minors – Identify what actually matters for your health (sleep, protein, movement, light) and stop obsessing over small details
9. View health holistically – Physical, mental, emotional, and spiritual health are inseparable
10. Choose whole foods over processed options – Notice how your body feels; sensitivity to additives increases when you clean up your diet

Resources & Links

Mentioned in Episode:

• Dr. Josh Axe – The Biblio Diet (upcoming book)
• 75 Hard – Fitness challenge featuring outdoor daily movement
• Regenerative farming & local food sourcing

Connect with Sasha Lipskaia:

• LinkedIn (Sasha's favorite platform) – Connect for regular updates and community https://www.linkedin.com/in/sashalipskaia/
• YouTube: https://www.youtube.com/@SashaLipskaiaMedia
• Personal Website - https://www.sashalipskaia.com/

Connect with Amy & Living Simpler:

• Free Living Simpler Health Resources: https://living-simpler.com/resources
• Follow Amy on Instagram: https://www.instagram.com/amymewborn
• Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn
• Shop Amy's Fave Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

Closing Thoughts

This episode is a masterclass in the integration of faith, functional health, and practical living. Whether you're a longtime listener of Living Simpler or discovering Amy's work for the first time, Sasha's wisdom and the nutritional insights shared will resonate deeply. The message is clear: honoring your body isn't selfish—it's a spiritual practice that enables you to show up fully for the people and purposes God has called you to serve.

As Sasha beautifully articulated: "Make sure you're full of love. That will determine what you're eating, how you're sleeping, whether or not you'll take that 10 minutes in bed. You have a different authority."

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