It’s finally cozy season, and in this episode, I’m sharing five easy, healthy dinners that will fit right into your fall meal planning! These recipes are simple, delicious, and perfect for busy moms looking to lose weight while still enjoying flavorful meals. Plus, I’ll share tips on how to meal plan efficiently and keep the process stress-free. If you’re ready to get into Kingdom Fit Moms, meal prep, and shed those extra pounds, tune in and grab these healthy fall recipes!

Episode Highlights:

• Introduction: Want to lose weight, feel confident, and regain your energy without spending hours in the kitchen or the gym? The Fit Moms Accelerator program will show you how to lose weight with easy, bite-sized steps, and today I’m giving you a taste of that by sharing some of my favorite healthy, fall recipes!

• Why We Love Fall:

  • Apple orchards (and yes, I always treat myself to an apple donut—because balance is key!).
  • Pumpkin patches, sweater vibes, and cozy small-town football games (my husband was a coach for years).
  • The comfort of soup season!

• Hop into the Kingdom Fit Moms Facebook community and share your favorite healthy fall traditions and family meals with us!

5 Easy Healthy Fall Dinners:

1. Grilled Chicken with Seasonal Veggies:

   • Use different seasonings like ranch or Italian, or go simple with hot sauce.
   • Pair with veggies, fruit, or a simple side salad with pumpkin seeds, chia seeds, and goat cheese. Quick, easy, and nutritious!

2. Pumpkin Soup Pumpkin Black Bean Soup with Sweet Potatoes & Kale

   • This cozy soup is full of seasonal flavors and nutrients. Perfect for a chilly evening!

3. Sloppy Joes on Sweet Potatoes:

   • Cook ground beef (double the recipe to use for taco bowls later in the week!).
   • Pair with sweet potatoes cooked in the Instant Pot and a side of green beans sautéed with onions. Simple and satisfying!

4. Autumn Harvest Bowl Autumn Harvest Bowl Recipe

   • A hearty, nutrient-packed meal that combines all the best flavors of fall—perfect for meal prep and leftovers.

5. Leftover Veggie Soup:

   • Use up your leftover veggies by turning them into a delicious soup.
   • Add bone broth (Costco has great options!), lentils, beans, and your favorite seasonings like Epicure's blends. This is an easy way to avoid food waste and make a nutrient-rich dinner.

What’s Your Favorite Fall Recipe? Share your go-to healthy, cozy fall meals in the Kingdom Fit Moms community!

Resources Mentioned:

• Fit Moms Accelerator Program: Ready to jump into Kingdom-minded weight loss? Learn more and join the program at kelseywickenhauser.com/join.
• Pumpkin Black Bean Soup Recipe
• Autumn Harvest Bowl Recipe
• Use Epicure seasonings to make meal planning easy! http://kelseywickenhauser.epicure.com

Connect with Me:

• Website: kelseywickenhauser.com
• Instagram: @kelseywickenhauser
• Facebook: Kingdom Fit Moms Community
• Email: info@kelseywickenhauser.com

Subscribe & Review: If you enjoyed this episode, please subscribe and leave a 5-star review on Apple Podcasts! It helps other moms find the show and start their journey to health and freedom.

Join the Fit Moms Accelerator Program: Tired of trying fad diets and not seeing lasting results? The Fit Moms Accelerator is your solution for Kingdom-minded weight loss. Join today at kelseywickenhauser.com/join and start your transformation!

Episode Summary: In today’s episode, we walk you through the three essential steps of a proper gut reset, the same strategy used in Leslie's Grateful Gut Program. Whether you’re dealing with bloating, IBS, or just want to reset your gut for better digestion, energy, and overall health, this episode will give you actionable steps to take. We dive deep into the “Remove, Bind, Restore” system and how it can transform your gut health—just in time to get you prepped for the upcoming holidays!

Don't forget—applications for the Grateful Gut Program are due by October 1st, and the program starts on October 14th. Apply now to receive $100 off at kelseywickenhauser.com/gratefulgut.

In This Episode:

• Remove: How removing inflammatory foods, pathogens, and environmental toxins is the foundation of gut healing.
• Bind: The importance of binding and safely eliminating toxins from the body for long-term gut health.
• Restore: Rebalancing the microbiome and healing the gut lining through targeted nutrients and healthy bacteria.

Quote: "The food you eat can either be the safest form of medicine or the slowest form of poison." – Ann Wigmore

Key Takeaways:

1. Diet is a critical component in healing your gut. Removing inflammatory foods and stressors is essential for lasting gut health.
2. Binding toxins with the right methods helps you safely eliminate them without causing more harm to your system.
3. Restoring gut health means reintroducing beneficial bacteria and healing the gut lining with the right nutrients.

Featured Guest:

• Kelsey Wickenhauser – Creator of the Grateful Gut Program, helping moms heal their gut for better digestion, weight loss, energy, and more.

You can learn more about the Grateful Gut Program and apply by October 1st at kelseywickenhauser.com/gratefulgut.

Resources:

• Grateful Gut Program – Apply by October 1st for $100 off! Program starts October 14th.
• Gut Healing Foods – A guide to anti-inflammatory foods to include in your diet.
• Best Gut Health Supplements – Support your gut healing journey with these essential supplements.

Scripture Highlight: "Do not conform to the pattern of this world, but be transformed by the renewing of your mind." – Romans 12:2

Just as we renew our minds, we must renew our bodies. The Grateful Gut Program offers a holistic approach to gut health, helping you reset from the inside out.

Connect with Me:

• Website: kelseywickenhauser.com
• Instagram: @kelseywickenhauser
• Facebook: facebook.com/kelseywickenhauser
• Email: info@Kelseywickenhauser.com

Join the Kingdom Fit Moms community: CLICK HERE

Subscribe & Review: If you enjoyed this episode, please give me a quick 5-star rating and a written review on Apple Podcasts! Your feedback helps me reach more Christian moms who are looking for freedom from the bondage of excess weight. Make sure you subscribe so you never miss an episode!

Grateful Gut Program: Applications must be in by October 1, 2024, to receive $100 off! The program starts on October 14th—a perfect time to reset your gut before the holidays. Get ready for better digestion, more energy, clearer skin, and even weight loss. Learn more and apply at kelseywickenhauser.com/gratefulgut.

In this episode, we dive into the common mistakes people make when doing a gut reset, specifically focusing on probiotics, prebiotics, detoxes, and the often-overlooked oral microbiome. Joined by Leslie Mullins, PA-C and creator of the Grateful Gut Program, we discuss why choosing the right probiotic is crucial, the importance of pairing probiotics with prebiotics, and how to detox safely. We also highlight how gut health, when done right, can significantly transform your overall health.

Don't forget to apply for the Grateful Gut Program by October 1st to receive $100 off! We start on October 14th—join us at kelseywickenhauser.com/gratefulgut.

In This Episode:

• Probiotics: Choosing the right probiotic for your specific health condition is crucial for rebalancing the gut microbiome.
• Prebiotics: The power of prebiotics as food for probiotics and why combining them is more effective.
• Detoxes: The science behind safe detoxing and why many detox products are ineffective or even harmful.

Quote: "It’s not just about taking any probiotic or detox product—you need the right one for your body. And don’t forget, what grows in your mouth can also grow in your gut!" – Leslie Mullins, PA-C

In this episode, my key takeaways were:

1. Probiotics need to be chosen based on specific strains that support your health condition.
2. Prebiotics are essential for feeding probiotics and improving their effectiveness.
3. Most detoxes are unsafe and ineffective; proper binding and detoxification are key to avoiding recycling toxins in your body.

Featured Guest:

• Leslie Mullins, PA-C – Functional medicine provider and creator of the Grateful Gut Program.

You can learn more about Leslie and the Grateful Gut Program at kelseywickenhauser.com/gratefulgut.

Resources:

• Grateful Gut Program – Apply by October 1st for $100 off! Program starts October 14th.
• Article: "What Are Probiotics and Prebiotics?" – A guide to understanding the difference and how to use them for better gut health.
• Best Gut Health Supplements – Learn which supplements will support a healthy microbiome and detoxification.

Scripture Highlight: "Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well." – 3 John 1:2

Just as we care for our spiritual health, our physical health matters deeply. A healthy gut supports overall well-being, just as our faith supports our spirit.

Connect with Me:

• Website: kelseywickenhauser.com
• Instagram: @kelseywickenhauser
• Facebook: facebook.com/kelseywickenhauser
• Email: info@kelseywickenhauser.com

Join the Kingdom Fit Moms community: CLICK HERE

Subscribe & Review: If you enjoyed this episode, please give me a quick 5-star rating and a written review on Apple Podcasts! Your feedback helps me reach more Christian moms who are seeking freedom from the bondage of excess weight. Make sure you subscribe so you never miss an episode!

Apply to join the Grateful Gut Program and receive $100 off! We start October 14, 2024, and all applications must be in by October 1. Don't miss this chance to reset your gut for better digestion, weight loss, clearer skin, and more energy. Apply at kelseywickenhauser.com/gratefulgut! (If you listen to this podcast after the start date, you can still apply above to work with Leslie 1:1 and save $100)

In this episode, we dive into the connection between gut health and weight loss. Many women struggle with losing weight, and it turns out that an unhealthy gut could be a major factor. Studies show that rebalancing your gut bacteria can improve your metabolism, enhance nutrient absorption, and promote weight management. In today’s discussion, we explore how a gut reset can lead to sustainable weight loss and overall improved health.

• Gut Health and Weight Loss: The role of beneficial bacteria, like Akkermansia, in improving metabolism and aiding weight loss.
• Dysbiosis: How an imbalance of gut bacteria can stall your weight loss efforts.
• Gut Reset: Why resetting your gut is a key factor in losing weight and keeping it off.

"It’s not ‘lose weight to get healthy,’ it’s ‘get healthy to lose weight.’" "Most of my clients lose weight as a result of rebalancing their gut."

1. Beneficial bacteria in your gut, like Akkermansia, are linked to better metabolism and weight management.
2. Dysbiosis (an imbalance of good and bad bacteria) can make it harder to lose weight, but fixing this balance can help kickstart your weight loss.
3. Weight loss often becomes a natural result of focusing on improving gut health first.

Leslie Mullins, PA-C – Functional medicine provider and creator of the Grateful Gut Program, Leslie helps clients rebalance their gut to achieve weight loss, better digestion, and improved overall health.

You can find more about Leslie and the Grateful Gut Program here: kelseywickenhauser.com/gratefulgut Applications must be in by October 1, 2024, and the reset begins on October 14. Don’t miss this chance to join the program and receive $100 off as a Kingdom Fit Mom listener!

• Grateful Gut Program: Personalized gut reset with Leslie Mullins – Apply here
• Gut Health & Weight Loss: How healing your gut can help with sustainable weight loss
• Gut-Friendly Recipes: Meal ideas to support your gut reset and aid in weight management

"So whether you eat or drink or whatever you do, do it all for the glory of God." – 1 Corinthians 10:31 (Our bodies are temples of the Holy Spirit, and taking care of them through proper nutrition and gut health honors God.)

• Website: kelseywickenhauser.com
• Instagram: @kelseywickenhauser
• Facebook: facebook.com/kelseywickenhauser
• Email: info@kelseywickenhauser.com

Join the Kingdom Fit Moms community: CLICK HERE

If you enjoyed this episode, please give me a quick 5-star rating and a written review on Apple Podcasts! Your feedback helps me reach other Christian moms looking for freedom from the bondage of excess weight. Make sure you subscribe so you never miss an episode!

In this episode, we explore the lesser-known signs of an unhealthy gut and why gut health is foundational to your overall well-being. Many people assume that if they don’t experience gut-related symptoms like bloating or IBS, their gut must be healthy. However, the truth is that many other diseases, from chronic fatigue to autoimmune disorders, are often rooted in gut dysfunction. Today, we’re unpacking the top signs of an unhealthy gut and discussing why gut health is crucial for preventing and healing various conditions.

• Signs of an Unhealthy Gut: How symptoms like chronic fatigue, skin issues, and sugar cravings can indicate gut dysfunction.
• Gut Grenades: The major causes of gut problems, including poor diet, chronic stress, and environmental toxins.
• Leaky Gut Syndrome: What it is and how it contributes to inflammation and systemic disease.

"All disease begins in the gut." – Hippocrates "What happens in the gut doesn’t stay in the gut – it affects the entire body."

1. Even if you don’t have gut symptoms, your gut health could still be compromised – common signs include weight gain, mood issues, and skin problems.
2. Leaky gut syndrome is the key mechanism behind many chronic conditions, from autoimmune disorders to thyroid issues.
3. You can reduce your risk of chronic disease by addressing gut health first, as your gut influences every other system in your body.

Leslie Mullins, PA-C – Functional medicine provider and creator of the Grateful Gut Program, Leslie is passionate about helping people heal their gut to prevent chronic illness and achieve optimal health.

You can find more about Leslie and the Grateful Gut Program here: kelseywickenhauser.com/gratefulgut Make sure to go to the above website and learn more about the Grateful Gut, and apply to work with Leslie in our next group reset by October 1. The group Grateful Gut program starts October 14.

• Grateful Gut Program: Personalized gut reset program with Leslie Mullins – Apply here
• Gut Healing Foods: Learn how to naturally improve your gut health through diet
• Best Supplements for Gut Health: Recommendations for probiotics, prebiotics, and gut health supplements

"The wise woman builds her house, but with her own hands the foolish one tears hers down." – Proverbs 14:1 (Just as we are called to build up our homes, caring for our physical health – starting with the gut – builds a strong foundation for our overall well-being.)

• Website: kelseywickenhauser.com
• Instagram: @kelseywickenhauser
• Facebook: facebook.com/kelseywickenhauser
• Email: Contact Email

Join the Kingdom Fit Moms community: CLICK HERE

If you enjoyed this episode, please give me a quick 5-star rating and a written review on Apple Podcasts! Your feedback helps me reach other Christian moms looking for freedom from the bondage of excess weight. Make sure you subscribe so you never miss an episode!

In this episode, we kick off a 5-part series with Leslie Mullins, PA-C, as we explore the fundamentals of gut health and its critical role in your overall well-being. We dive deep into the science behind the gut microbiome, discuss the impact of leaky gut syndrome, and explore how probiotics and gut-friendly foods can naturally improve your digestive health, energy levels, and hormonal balance.

• What is Gut Health?: Understanding the importance of a healthy gut microbiome and how it affects overall health.
• Leaky Gut Syndrome: What it is and how it contributes to gut inflammation, bloating, and fatigue.

"Your gut is the foundation of your health. When you heal your gut, you heal your body."

"A balanced gut microbiome helps with everything from digestion and energy to clearer skin and weight loss."

1. Your gut health affects your whole body – from digestion to hormones, mood, and energy.
2. Leaky gut syndrome can be a major contributor to fatigue, inflammation, and digestive issues like IBS.

Leslie Mullins, PA-C – Functional medicine provider and creator of the Grateful Gut Program. Leslie specializes in identifying root causes of health issues and using personalized gut health protocols to restore overall well-being.

You can find more about Leslie and the Grateful Gut Program here: kelseywickenhauser.com/gratefulgut

Join our fellow Kingdom Fit Moms in the next Grateful Gut reset that starts October 14! Make sure to submit your application by October 1. Go to the website above for more information.

• Grateful Gut Program: Personalized gut reset program with Leslie Mullins – Apply here
• Gut Health Supplements: Tailored supplements to heal and balance your gut

"Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul." – 3 John 1:2 (Just as we focus on spiritual health, maintaining physical health through a balanced gut is vital for our overall well-being.)

• Website: kelseywickenhauser.com
• Instagram: @kelseywickenhauser
• Facebook: facebook.com/kelseywickenhauser
• Email: info@kelseywickenhauser.com

Join the Fit Moms Accelerator: CLICK HERE

Join the free Kingdom Fit Moms community: CLICK HERE

If you enjoyed this episode, please give me a quick 5-star rating and a written review on Apple Podcasts! Your feedback helps me reach other Christian moms looking for freedom from excess weight. Make sure you subscribe so you never miss an episode!

In this episode, we dive into the world of hormones and how they affect your overall health and weight loss journey with Leisha Drews, a holistic health practitioner and hormone expert. Leisha shares her wisdom on how hormone imbalances can sabotage your health goals, how real food plays a vital role in hormonal health, and why creating safety in your body is key to thriving. If you’ve ever felt like your hormones might be holding you back from losing weight or feeling your best, this episode is for you!

Key Topics Covered:

1. Getting to Know Leisha Drews: Leisha introduces herself and shares a little about her life, passions, and the work she does to help women balance their hormones naturally.
2. Leisha’s Current Favorites: Leisha shares three things she’s really loving right now, helping us get to know her better.
3. Hormones 101 – The Basics You Need to Know:

• How hormonal imbalances can stem from restriction and stress.
• The connection between feeling safe in your body and balanced hormones.
• Understanding how hormones affect your overall health and weight loss.

• Why processed foods rob your body of the nutrients it needs to thrive.
• How eating the right foods in the right combinations and staying consistent can support hormonal balance.

Quiz: Find Out What’s Causing Your Hormonal Imbalance Leisha offers a helpful quiz for anyone wondering if their hormones are out of balance. Take the quiz and discover the root cause of your symptoms: Take the Hormone Imbalance Quiz

Connect with Leisha Drews:

• Website: leishadrews.com
• Podcast: Happily Hormonal
• Instagram: @leishadrews

Join Fit Moms Accelerator! The Kingdom-minded boot camp to help you lose weight for the last time!

www.kelseywickenhauser.com/join

Subscribe & Review: If you enjoyed this episode, don’t forget to leave a 5-star rating and review on Apple Podcasts. Subscribe so you don’t miss future episodes filled with tips and strategies to help you live your healthiest life!

Tune in to this insightful conversation and learn how to become happily hormonal for optimal health!

In today’s episode, we dive deep into the transformative power of investing in yourself—specifically in your health journey. You may think your health journey is just about how you feel, your clothes, or your confidence, but it’s so much more. When you say yes to investing in yourself, you have the opportunity to break generational chains and create a legacy of health that impacts your family for generations to come.

In This Episode:

• The Importance of Investing in Your Health: Why prioritizing yourself isn't selfish—it's essential for creating a healthy legacy.
• Breaking Generational Chains: How your journey can lead to lasting change for your family.
• Saving Money, Time, and Energy: Why a quality investment in your health now can save you in the long run.
• The Ripple Effect: How your health journey can influence your children and future generations.

"Your good fruit will pour over to your kids."

Promo: Last Day to Apply for Fit Moms Academy Scholarship Today is the last day to apply for one of the Fit Moms Academy scholarships! If you've been on the fence about investing in your health journey, this is your sign. The Academy offers a proven, step-by-step process that not only guides you in transforming your health but also equips you to break generational chains and create a lasting legacy.

Apply for the Fit Moms Academy Scholarship here: Fit Moms Academy Scholarship

Why Invest Now?

• Save Money: No more wasted diets, clothing, or vacation experiences where you’re not fully present.
• Save Time: With a guided process, you eliminate decision fatigue and focus on what truly works.
• Transform Generations: Your health journey can set a new standard for your family, creating a ripple effect that lasts for generations.

Connect with Me:

• Website: kelseywickenhauser.com
• Instagram: @kelseywickenhauser
• Facebook: facebook.com/kelseywickenhauser
• Email: Contact Email

Join the Kingdom Fit Moms community: CLICK HERE

Subscribe & Review: If you enjoyed this episode, please leave a 5-star rating and a written review on Apple Podcasts. Your feedback helps me reach other Christian moms who are ready to transform their lives and the lives of their families. Make sure you subscribe so you never miss an episode!

Thank you for spending time with me this week. I’m excited to see many of you inside Fit Moms Academy, taking advantage of one of the seven $1,000 scholarships. You are courageous women who are breaking chains and walking in freedom. Remember, the hardest part is saying YES. The rest is laid out for you—just follow the steps, show up, and let the Lord work in your heart.

Cheers, Fit Moms—shed the burden, shine the light!