In this episode, Amy Cassels takes the solo stage to delve into the significance of protein while keeping to a busy holiday schedule. Touching on intentionality in 2023, her Christmas bucket list, and personal updates. The main topic for this episode is the importance of prioritizing protein. Amy not only emphasizes its role in navigating the holiday feasts but also delves into the math behind protein intake for weight loss. Our episode concludes with practical insights into meal planning, preparation, and introduces protein supplements from Young Living.

Key Points:

• Amy discusses the impact of stress on the body, highlighting the importance of intentional living.
• She shares her word for 2023 - "intentionality" - and how it shaped her approach to the year.
• Amy reveals her Christmas bucket list, showcasing her intentional approach to holiday activities.
• Updates on her upcoming sinus surgery and emphasizes the importance of planning amid health challenges.
• Sourdough starter, named Brenda, is good for overall well-being and nutrition.
• The role of protein in managing holiday indulgences and making better food choices.
• Introducing the calculation method for protein intake, linking it to weight loss and overall health goals.
• Practical examples for calculating protein needs based on lean body mass and discusses scenarios for different meal frequencies.
• Advocates for meal planning and preparation as a practical way to meet daily protein goals.
• Introduces protein supplements from Young Living, emphasizing their benefits for muscle preservation, antioxidants, and digestive health.

Quotable Moments:

"Your body does not know the difference of whether the stress is actually real or perceived."

"I decided I'm going to be intentional in everything that I do. So I can honestly say that this year has been the year of intention."

"Protein should be your primary item that you're putting on your plate. If you fill up more on protein, then there's less room for sugar."

"Maybe change your verbiage instead of saying, 'This is the year I'm going to lose weight.' How about, 'This is the year I'm going to prioritize protein and nourish my body.'"

Mentioned in this episode:

NingxiaRed

Sparkle Dust