In Episode 11, we take a practical look at ultra-processed foods—moving beyond headlines to real-life application for athletes, families, and anyone navigating the grocery store.

We break down what ultra-processed foods are using the NOVA classification system, giving you a clear framework from whole and minimally processed to ultra-processed options. Nutrition is not black and white—foods aren’t simply “good” or “bad.” Eliminating entire categories can lead to confusion and an unhealthy relationship with food, so I provide practical examples to help families make balanced, informed choices without fear or guilt.

You’ll also learn why context matters—especially for athletes who need more calories, carbohydrates, and convenient fuel to support performance and recovery. Not all ultra-processed foods are created equal; they can be used strategically when needed.

I also break down the “10 worst” ultra-processed foods—what to look for, how they can impact health and performance when overconsumed, and how to approach them with awareness and moderation.

Finally, we focus on what to do instead: building balanced meals and snacks, grocery shopping with confidence, and the importance of meal prepping as a family. Meal prep isn’t just about convenience—it builds consistency, models healthy habits, and creates a supportive environment for long-term success.

As believers, we are called to steward our bodies well—approaching nutrition with wisdom, balance, and intention, not stress or perfection.

🔗 CONNECT WITH WENDI

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN


🌐 WEBSITES, BOOK & RESOURCES

*Nutrition, Programs & Speaking:
*👉https://www.nutritionwithwendi.com

*Faith & Devotionals:
*👉https://www.devotionswithwendi.com

Support the ministry! Wendi-Irlbeck on Venmo

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:

• Subscribe to the show
• Leave a review
• Share this episode with someone who needs encouragement today

Most parents don't realize that energy drinks are more than just a quick pick-me-up—they're a ticking time bomb for children's health. In this eye-opening episode, dietitian Wendi Irlbeck reveals how these popular beverages are endangering our youth, causing heart issues, anxiety, and even death.

• The shocking data on energy drink consumption among children and teenagers from 2018 to today
• The dangerous effects of high caffeine levels on young, developing bodies and minds
• How social media marketing targets kids, pushing trendy, unhealthy energy drinks as essential for success
• Practical, evidence-based alternatives for fueling kids naturally—without harmful stimulants
• The spiritual and moral importance of strong parenting in a society losing its way

This episode is perfect for parents, coaches, teachers, and anyone who cares about the next generation's health and faith. Failing to address this crisis could mean lifelong consequences while understanding the facts equips you to protect and empower children with healthier habits rooted in biblical truth.Wendi, a passionate believer and experienced nutrition expert, combines science and scripture to challenge the status quo and call for divine wisdom in parenting and health. Her boldness and love for youth make this a must-listen, inspiring us all to stand up against food industry deception and spiritual complacency.If you love your kids and want them to thrive physically, mentally, and spiritually this episode will change how you see energy drinks!

https://www.nutritionwithwendi.com/blog/the-truth-about-energy-drinks-for-student-athletes/

🔗 CONNECT WITH WENDI

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN


🌐 WEBSITES, BOOK & RESOURCES

*Nutrition, Programs & Speaking:
*👉https://www.nutritionwithwendi.com

*Faith & Devotionals:
*👉https://www.devotionswithwendi.com

Support the ministry! Wendi-Irlbeck on Venmo

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:

• Subscribe to the show
• Leave a review
• Share this episode with someone who needs encouragement today
  

In this episode of The Wendi Irlbeck Show, Wendi dives into the powerful connection between faith, fitness, and true inner transformation. She shares how lasting strength isn’t built in the gym alone but begins in the heart. Through personal insight and practical encouragement, Wendi explores forgiveness, mindset, and the role faith plays in creating real, sustainable change. If you’ve been focusing on outward results but feel something is missing, this episode will challenge and inspire you to align your heart, health, and purpose.

🔗 CONNECT WITH WENDI

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN


🌐 WEBSITES, BOOK & RESOURCES

*Nutrition, Programs & Speaking:
*👉https://www.nutritionwithwendi.com

*Faith & Devotionals:
*👉https://www.devotionswithwendi.com

Support the ministry! Wendi-Irlbeck on Venmo

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:

• Subscribe to the show
• Leave a review
• Share this episode with someone who needs encouragement today

In this episode, Wendi shares powerful lessons from completing the Daniel Fast and why the way you start your morning shapes your entire day — spiritually, physically, and mentally.

Jesus modeled the importance of rising early to seek the Father before the pressures of the day began. Wendi explores how prayer, fasting, and intentional habits can strengthen your spiritual authority and bring clarity to your calling.

She also dives into an often overlooked truth: while our health is not our purpose, stewarding our bodies strengthens our capacity to serve, lead, and share the Gospel with endurance.

If the enemy can’t steal your soul, he’ll try to steal your stamina. This episode will help you build both.

In This Episode
• Lessons from the Daniel Fast
• Why Jesus prioritized early morning prayer
• How fasting reveals attachments and builds discipline
• The connection between physical health and spiritual endurance
• Practical ways to strengthen your morning routine

📖 “Let the morning bring me word of your unfailing love, for I have put my trust in you.” — Psalm 143:8

Mark 1:35, Jesus rose very early in the morning while it was still dark, left the house, and went to a solitary, deserted place to pray.

🔗 CONNECT WITH WENDI

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN

🌐 WEBSITES, BOOK & RESOURCES

*Nutrition, Programs & Speaking:
*👉https://www.nutritionwithwendi.com

Get Wendi's 365 Day Devotional 5-min moments
*👉https://www.devotionswithwendi.com

Support the ministry! Wendi-Irlbeck on Venmo

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:

• Subscribe to the show
• Leave a review
• Share this episode with someone who needs encouragement today

  
  Support the mission:
  www.devotionswithwendi.com

In this episode, I sit down with my client April to share her powerful story of losing over 60 pounds — and gaining something even greater: discipline, strength, and a deeper relationship with Jesus Christ.

This conversation goes beyond weight loss. We unpack what actually creates sustainable fat loss for women — especially over 40 — and why prioritizing protein, strength training, structure, and faith changed everything for her.

April shares:

• The moment she knew she needed guidance — not another diet
• How emotional eating shifted when she anchored herself in Christ
• Why protein at every meal stabilized her cravings and energy
• How faith, prayer and Jesus gave her the courage and strength to follow the plan
• What it looks like to surrender comfort and choose discipline
  

We also break down why working with a Registered Dietitian matters. Sustainable transformation is not about cutting calories recklessly or chasing trends. It’s about protecting your metabolism, preserving lean muscle, supporting hormonal health, and building long-term habits rooted in evidence-based nutrition.

The Nutrition with Wendi: fit > 40 program:https://nww-membership.systeme.io/fit-over-40-fat-loss-and-healthy-lifestyle-blueprint-for-men-and-women

• Prevent muscle loss during fat loss
• Structure protein and macro targets appropriately
• Avoid metabolic damage from chronic under-eating
• Individualize a plan based on lifestyle, labs, stress, and goals
• Build sustainability instead of dependency
  

April’s journey is proof that when faith and physiology align, transformation follows.

If you’re tired of yo-yo dieting, under-eating, overtraining, or feeling stuck hormonally, this episode will give you clarity and direction.

🔗 CONNECT WITH WENDI

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN


🌐 WEBSITES, BOOK & RESOURCES

*Nutrition, Programs & Speaking:
*👉https://www.nutritionwithwendi.com

*Faith & Devotionals:
*👉https://www.devotionswithwendi.com

Support the ministry! Wendi-Irlbeck on Venmo

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:

• Subscribe to the show
• Leave a review
• Share this episode with someone who needs encouragement today

Fasting is a spiritual discipline that will help you hear God's voice more clearly, deepen your relationship with Christ to better serve others!

In today’s episode of The Wendi Irlbeck Show, we explore fasting through both a biblical and physiological lens. As a registered dietitian and woman of faith, I break down what Scripture teaches about fasting, what science says about fasting and hormones, and why your heart posture matters before beginning a fast!

We discuss:

• The true biblical purpose of fasting
• Why fasting removes distractions but does not earn favor
• Sharing your faith with others and the importance of prayer
• Physiological effects of fasting (insulin sensitivity, autophagy, cortisol response)
• Hormone sensitivity in active women
• When fasting may disrupt menstrual cycles, thyroid function, or recovery
• Who should NOT fast
• How to approach the Daniel Fast responsibly

🔗 Daniel fast; https://www.devotionswithwendi.com/the-daniel-fast-simplicity-surrender-and-seeking-god-first

🔗 fueling the vegetarian athlete https://www.nutritionwithwendi.com/blog/fueling-the-plant-based-vegan-student-athlete/

🔗 https://www.nutritionwithwendi.com/blog/fasting-and-womens-hormones-a-biblical-and-science-based-guide-to-fasting-wisely/

🔗 CONNECT WITH WENDI

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN


🌐 WEBSITES, BOOK & RESOURCES

*Nutrition, Programs & Speaking:
*👉https://www.nutritionwithwendi.com

*Faith & Devotionals:
*👉https://www.devotionswithwendi.com

Support the ministry! Wendi-Irlbeck on Venmo

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:

• Subscribe to the show
• Leave a review
• Share this episode with someone who needs encouragement today
  • Higher-protein plant-based strategies for stewardship during a fast
  • The difference between humility and control

Welcome back to The Wendi Irlbeck Show—where we fuel your faith, strengthen your body, and sharpen your mind. I’m Wendi Irlbeck—registered dietitian, sports nutritionist, author, and coach.

In today’s episode, we connect biblical truth with practical nutrition and explore how proper fueling—especially adequate, high-quality protein—supports spiritual focus, emotional stability, and the ability to pray without ceasing.

Scripture reminds us that the spirit is willing, but the flesh is weak (Matthew 26:41). When we are under-fueled, blood-sugar unstable, or exhausted, it becomes harder to focus, pray, listen, and respond to God. Honoring the body’s needs is not unspiritual—it is wisdom and stewardship.

Protein plays a critical role in:

• Mental clarity and focus
• Mood stability and emotional regulation
• Steady energy levels
• Muscle growth, recovery, and resilience

Animal protein is superior to plant protein for human physiology because it is complete, more bioavailable, and delivers higher protein with fewer calories. It also naturally provides key nutrients like creatine, B12, iron, zinc, and choline. Many plant-based diets require supplementation to meet these needs.

To support energy, focus, and recovery:

• Meals: Aim for 25–40 grams of protein per meal
• Snacks: Aim for 10–15 grams of protein per snack

These targets help stabilize blood sugar, reduce anxiety and energy crashes, and support a calmer nervous system—making prayer flow more naturally.

Simple protein + produce combinations:

• Eggs + fruit
• Greek yogurt + berries
• Chicken + vegetables
• Beef or turkey + sweet potato + greens
• Greek-yogurt protein smoothie with spinach and berries

Try pairing meals with prayer—Eat → Pray—using mealtime as a built-in rhythm of gratitude and connection with God.

This show is for:

• Athletes and student-athletes
• Parents and coaches
• Educators, trainers, and dietitians
• Business owners and young entrepreneurs
• Anyone seeking better health and a deeper walk with Christ

Each 30-minute episode blends faith, fitness, nutrition, leadership, and real-life application, equipping you with tools you can actually use—without overwhelm

🔗 CONNECT WITH WENDI

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN


🌐 WEBSITES, BOOK & RESOURCES

*Nutrition, Programs & Speaking:
*👉https://www.nutritionwithwendi.com

*Faith & Devotionals:
*👉https://www.devotionswithwendi.com

Support the ministry! Wendi-Irlbeck on Venmo

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:

• Subscribe to the show
• Leave a review
• Share this episode with someone who needs encouragement today

In this episode of The Wendi Irlbeck Show, Wendi unpacks the science behind creatine, supplement safety, and why discernment matters in today’s loud, influencer-driven health culture. Blending evidence-based nutrition with biblical wisdom from 1 Timothy and 1 Thessalonians, this episode challenges listeners to pursue quiet strength, sound judgment, and character over hype.

This show is for:

• Athletes and student-athletes
• Parents and coaches
• Educators, trainers, and dietitians
• Business owners and young entrepreneurs
• Anyone seeking better health and a deeper walk with Christ

Each 30-minute episode blends faith, fitness, nutrition, leadership, and real-life application, equipping you with tools you can actually use—without overwhelm

🔗 CONNECT WITH WENDI

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN


🌐 WEBSITES, BOOK & RESOURCES

*Nutrition, Programs & Speaking:
*👉https://www.nutritionwithwendi.com

*Faith & Devotionals:
*👉https://www.devotionswithwendi.com

Support the ministry! Wendi-Irlbeck on Venmo

🙏 STAY CONNECTED

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:

• Subscribe to the show
• Leave a review
• Share this episode with someone who needs encouragement today

In this bonus episode Wendi unpacks how sleep influences disease, health, athletic performance and MORE!

• How much sleep do athletes and adults need
• Sleep debt and how to fix it
• Does creatine help with sleep debt

Posts to reference:

https://www.nutritionwithwendi.com/blog/how-much-sleep-do-student-athletes-and-adults-need/

Sleep and pro athletes: https://www.instagram.com/p/DTg1qwzk6AG/?img_index=2

This show is for:

• Athletes and student-athletes
• Parents and coaches
• Educators, trainers, and dietitians
• Business owners and young entrepreneurs
• Anyone seeking better health and a deeper walk with Christ

Each 30-minute episode blends faith, fitness, nutrition, leadership, and real-life application, equipping you with tools you can actually use—without overwhelm.

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi
X (formerly Twitter): @Wendi_Irlbeck
Facebook: Nutrition with Wendi
LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN

Nutrition, Programs & Speaking:
👉 https://www.nutritionwithwendi.com

Faith & Devotionals:
👉 https://www.devotionswithwendi.com order Wendi's 365 day devotional on Amazon! Support the ministry! Wendi-Irlbeck on Venmo

If this episode encouraged you, challenged you, or helped you think differently about your health and faith:

• Subscribe to the show
• Leave a review
• Share this episode with someone who needs encouragement today

Welcome back to The Wendi Irlbeck Show—a weekly podcast designed to fuel your faith, strengthen your body, and sharpen your mind.

Hosted by Wendi Irlbeck—Christian author, registered dietitian, certified sports nutritionist, speaker, entrepreneur, and nonprofit leader—this show delivers biblically grounded, evidence-based conversations that bring clarity to health, leadership, and daily life.

The U.S. Dietary Guidelines have changed their language—but has the truth actually changed?

In Episode 2, Wendi breaks down:

• The difference between old vs. new dietary guidelines
• What changed in the 2025–2030 recommendations—and what did not
• Why confusion around food has caused more harm than carbs, fat, or protein ever have
• The role of stewardship, discipline, and contentment in how we eat
• Why whole foods, adequate protein, and fueling according to need remain the foundation

This episode cuts through noise, numbers, and diet culture to bring common sense, clarity, and conviction—rooted in both Scripture and physiology.

• Athletes and student-athletes
• Parents and coaches
• Educators, trainers, and dietitians
• Business owners and young entrepreneurs
• Anyone seeking better health and a deeper walk with Christ

Each 30-minute episode blends faith, fitness, nutrition, leadership, and real-life application, equipping you with tools you can actually use—without overwhelm.

Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight:

• Instagram (Primary): @nutrition_with_wendi | @devotions_with_wendi
• X (formerly Twitter): @Wendi_Irlbeck
• Facebook: Nutrition with Wendi
• LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN

Nutrition, Programs & Speaking:
👉 https://www.nutritionwithwendi.com

Faith & Devotionals:
👉 https://www.devotionswithwendi.com

📘 Devotions With Wendi: Five-Minute Moments to Build Your Faith in 365 Days
Order on Amazon: https://www.amazon.com/Devotions-Wend...

❤️ Support the ministry: Venmo – Wendi-Irlbeck

If this episode encouraged you, challenged you, or helped bring clarity:

• Subscribe to the show
• Leave a review
• Share this episode with someone who needs encouragement today

New episodes weekly.
Let’s pursue a deeper relationship with Christ—mind, body, and spirit.