Welcome back to Crunchy Stewardship! In this episode, Katie and Chrissy brave the winter weather (and the broken windshield wipers) to talk about one of the most underrated pillars of health: Sleep.

But first, Katie shares a "Random Revelation" from her holistic dentist about why snacking all day might be ruining your teeth—and your gut. Then, the ladies dive deep into the science of sleep. They discuss the scary reality of what happens when you don't get enough rest (did you know lack of sleep can mimic diabetes?), and why we need to shift our mindset from "bedtime" to "healing time."

From Scandinavian sleeping tricks to the debate over sound machines, they cover the practical, natural, and biblical ways to steward your rest.

In this episode, you'll learn:

• The 2-Hour Rule: Why spacing out your meals is crucial for your dental and gut microbiome.
• The Diabetes Connection: How getting only 6 hours of sleep can lead to insulin resistance.
• Habit Stacking: Practical ways to signal to your body that it's time to wind down (like taking out your contacts!).
• Sleep Sanctuary: Tips for setting the perfect temperature, lighting, and air quality in your bedroom.
• Natural Sleep Aids: Why we love Magnesium (and are cautious about Melatonin), plus a list of foods that naturally boost your sleep hormones.

Resources mentioned:

• Resource: The Secret to a Good Night's Sleep (Melatonin Info)
• Product: Earthley Wellness Good Night Lotion (Magnesium)
• Book: Good Energy by Dr. Casey Means - https://amzn.to/3NZBKzT
• Book: Atomic Habits by James Clear - https://amzn.to/4ccfUmE
• Book: The Biblio Diet - https://amzn.to/4r1TV6r
• Air Filter: Jasper Air Purifier - https://jaspr.co/

Chapters:

00:00 Introduction to Crunchy Stewardship
03:13 Random Revelation: Meal Spacing Benefits
10:51 Fasting and Its Benefits
13:53 The Importance of Sleep
15:34 Personal Sleep Experiences
19:19 Sleep Schedules for Kids
24:12 The Struggles of Sleep Deprivation
31:10 Sleep Is "Healing Time"
36:25 Being Overtired
38:07 The Risks of Poor Sleep
42:04 Lifestyle Changes for Better Sleep
47:03 Habit Stacking for Better Sleep
52:38 Setting the Perfect Sleep Ambiance
01:04:27 Natural Sleep Aids and Nutrition
01:10:59 Foods That Boost Melatonin Production

Remember, whether you eat or drink (or sleep!), do it all for the glory of God (1 Corinthians 10:31).

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FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living

Welcome back to Crunchy Stewardship! In this episode, Chrissy and Katie dive into the often overwhelming world of personal care products. Before they get into the suds and scrubs, Chrissy shares a "Random Revelation" about "Movement Snacks"—a simple way to combat the dangers of sitting all day (even if it means doing pushups in your office cubicle!).

Then, the ladies head to the bathroom cabinet to discuss what we are actually putting on our skin. They break down the specific ingredients you should avoid, why "silky smooth" textures and bubbles might actually be harmful, and share the specific brands they use—from shampoo bars to beef tallow moisturizers.

In this episode, you'll learn:

• Movement Snacks: Why 30 seconds of activity is better than a food snack for your energy levels.
• The "Big 3" Ingredients to Avoid: Understanding Dyes, Parabens/Phthalates, and "Fragrance."
• The "Bath & Body Works" Effect: Why synthetic chemicals are used to make scents last longer and textures feel smoother.
• Navigating the Aisles: How to use apps like Switch Natural and EWG to scan your products.
• Product Reviews: Honest thoughts on HiBar, Attitude, Dr. Bronner’s, and Tallow-based skincare.
• The Sasquatch Confession: Why clean beauty routines sometimes mean shaving less often!

Resources mentioned:

• Cleaning Products Episode:
• App: Switch Natural (Ingredient Scanner) - https://www.switchnatural.com/switch-natural-app
• App: EWG Healthy Living - https://www.ewg.org/skindeep/
• App: Bobby Approved - https://www.flavcity.com/bobbyapproved/
• Shampoo: HiBar Shampoo Bars - https://amzn.to/49Iqije
• Shampoo: Attitude Living - https://amzn.to/3YSYAvb
• Shampoo: Acure - https://amzn.to/3NxIsg7
• Body Wash: Dr. Bronner’s Peppermint Soap - https://amzn.to/49T7a27
• Skincare: Rowe Casa Organics - https://oken.do/0brrt9fh
• Face Wash: Garnier Micellar Water - https://amzn.to/3LDaOVN
• Sleep/Wellness: Earthley Wellness Magnesium Cream - https://amzn.to/4qwedEN

Chapters:

00:00 Introduction to Crunchy Stewardship
01:27 Random Revelation: Movement Snacks
09:07 Personal Care Products Overview
12:20 Guidelines for Choosing Personal Care Products
16:30 Why Harmful Ingredients Are Used
23:15 How to Find Non Toxic Products
31:34 Shampoo Recommendations
33:29 Ever-Changing Product Formulas
37:07 Exploring Shampoo Options
39:18 Conditioner Challenges
41:49 Body Wash Preferences
45:04 Lotion and Moisturizer Choices
53:44 Face Wash
58:25 Lip Care and Final Thoughts

Connect With Us:

Join Our Facebook Group: https://www.facebook.com/groups/crunchychristianmama

Follow us on Instagram @crunchystewardship

FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living

In this episode, Katie and Chrissy reunite to tackle a topic that is invisible but everywhere: Electromagnetic Frequencies (EMFs). From cell towers to the phone in your pocket, we are constantly exposed to radiation. But instead of living in fear, the ladies break down exactly what EMFs are and share simple, budget-friendly strategies to mitigate them in your home. Plus, they kick things off with a Random Revelation about the brand new "Food Pyramid" that is flipping the script on nutrition!

In this episode, you'll learn:

• The New Food Pyramid: Why the government's new "Real Food" guidelines are a huge win for holistic health (and how they differ from the carb-heavy 90s pyramid).
• EMF Basics: Understanding the difference between ionizing radiation (X-rays) and non-ionizing radiation (Wifi/Bluetooth) and why both matter.
• The "Distance" Factor: Why keeping your phone just a few inches away from your body can drastically reduce exposure.
• Medical Scans: When to ask for an MRI instead of a CT scan, and why you should still ask for the lead apron at the dentist.
• Sleep Sanctuary: How to turn your bedroom into a low-EMF recovery zone without spending a dime.
• The Bluetooth Debate: The risks of wireless earbuds and smarter alternatives.

Resources mentioned:

• The New Food Pyramid: Realfood.gov
• Resource: Tech Wellness (Great for low-EMF product swaps)
• Resource: Environmental Working Group (EWG) Guide to Cell Phones
• Gadget: TriField EMF Meter - https://amzn.to/4qkFR7R
• Phone Case Brand: Defender Shield - https://amzn.to/49BOd3I
• Phone Case Brand: SafeSleeve - https://amzn.to/49yvXrZ

Chapters
00:00 Living in a Microwave? Practical & Free Ways to Reduce EMF Exposure
00:33 Introduction and Weather Update
01:10 Random Revelation: New Food Pyramid
02:56 Impact of the Old Food Pyramid
06:36 Personal Experiences with Diet Changes
11:45 Main Topic Introduction: EMFs
13:26 Understanding EMFs and Their Impact
22:58 Does Reducing Exposure Make A Difference?
27:29 How Much Radiation Are YOU Exposed To?
32:24 Practical Tips to Mitigate EMF Exposure
37:31 Phone Cases and EMF Exposure
38:39 A Family Story: X-rays and Leukemia
40:46 X-rays, MRIs, and Radiation Exposure
48:22 Day-to-Day EMF Reduction Tips
52:07 Bluetooth and EMF Concerns
55:03 Setting Up a Low-EMF Home
01:05:02 Unexpected Benefit From Limiting EMF Exposure

Remember, whether you eat or drink or whatever you do, do it all for the glory of God (1 Corinthians 10:31)

Connect With Us:

Join Our Facebook Group: https://www.facebook.com/groups/crunchychristianmama

Follow us on Instagram @crunchystewardship

FREE How to Afford Non-Toxic Living Workbook: https://crunchystewardship.com/how-to-afford-non-toxic-living