Brenda McPherson Wellness

10/11/2025

What if protein could change the course of a diabetic’s life?

Roy and Linda Rist’s incredible journey shows how nutrition, knowledge, and perseverance can make a real difference. Don’t miss their story!

Join us on the Vitality For Life Show on Wednesday, October 15th to hear Linda Reist share their transformational journey and learn how protein and practical wellness strategies can make a real difference in your health.

👉 Register now to save your spot and be part of this inspiring episode!

Discover how protein can help you manage your blood sugar and stay energized throughout the day.

10/10/2025

🍂 Fall is here, and with it comes the seasonal challenges like sinus issues, colds, and congestion. 🤧 Now’s the perfect time to take control of your health and protect yourself from these common concerns.

👨‍⚕️ According to Dr. Richard Brouse, one of our trusted nutritional science advisors, lifestyle plays the biggest role in maintaining overall health—factors like genetics, diet, stress, and pollution all impact how we feel.

While making healthy changes to your routine is key, adding high-quality, immune-boosting supplements such as vitamin C, vitamin D and Zinc, can give you that extra edge in staying strong this season! 💪

Let’s stay ahead of the season together! 🍂

10/09/2025

Mid-afternoon slump? Sugar cravings that won’t quit? Mood all over the place after meals?

You’re not imagining it—and you’re definitely not alone.
👉 These are signs your blood sugar levels may be out of balance.

The truth is, even “healthy” meals can send your blood sugar on a rollercoaster—leaving you tired, unfocused, and reaching for caffeine or sugar to get through the day. 😩

But what if there was a better way?

Join us for the next Vitality For Life Show and discover how to smooth out those highs and lows—with one simple shift: Protein.

You'll learn:
✅ What’s really happening during blood sugar crashes
✅ How protein helps keep your energy steady
✅ Why balancing blood sugar improves mood, focus, and metabolism

Mark your calendar!
📅 Wed, October 15th | 8 pm ET / 5 pm PT

💡 Don’t miss this opportunity to finally understand what’s happening in your body—and how to stop the cycle of highs and lows.

Save your spot now!
👉

How Dr. Linus Pauling’s groundbreaking research still shapes our health today

10/09/2025

Did you know that protein is one of the most important nutrients for maintaining strength, vitality, and overall health as you age? 🌸

From preserving muscle mass to supporting bone strength and hormonal balance, protein is a cornerstone for long-term wellness.

In our upcoming Vitality For Life Show, we’ll explore how protein helps you stay energized, strong, and vibrant—even as life changes with age.

📅 Don’t miss this episode on Wednesday, Oct 15th—register now to learn practical ways to support your health every day!

10/08/2025

💪 Short on time? Just 15 minutes is all it takes! Quick bodyweight exercises like push-ups, squats, and planks can boost your metabolism and help your body manage insulin better.

Strength training isn’t about “bulking up.” It’s about giving your muscles the power to use sugar efficiently.

✨ Small, consistent workouts > long, inconsistent ones.

💬 What’s your favorite quick workout?

10/07/2025

Looking for a meal that’s nourishing, colorful, and easy to prep ahead? This Mediterranean Protein Bowl is packed with protein, fiber, and healthy fats and it’s versatile enough for both chicken lovers and plant-based eaters.

Ingredients:
2 grilled chicken breasts (or 1 cup roasted chickpeas for plant-based)
1 cup cooked quinoa
1 red bell pepper + 1 zucchini, roasted
2 Tbsp olive oil
¼ cup crumbled feta
Salt, pepper, oregano, garlic powder to taste

Directions:
1️⃣ Cook quinoa (1 cup quinoa + 2 cups water, simmer ~15 min).
2️⃣ Roast veggies at 400°F for 20 min with olive oil + spices.
3️⃣ Grill chicken 6–7 min per side until fully cooked.
4️⃣ Assemble: quinoa base → chicken/chickpeas → roasted veggies → olive oil drizzle → feta.

✨ Balanced with protein, fiber, healthy fats, and slow carbs = steady energy + satisfaction.

💬 Would you meal prep this bowl for the week?

10/06/2025

🍪 Cravings feel like “willpower problems,” but often they’re blood sugar problems.

Protein might be your secret weapon.

Here’s why:
✔ More protein = fewer cravings
✔ Better satiety = less snacking, keeps you full longer
✔ Stable blood sugar = steady energy
✔ Slows digestion (no sugar rollercoaster)
✔ Preserves muscle mass while losing fat

✨ Try front-loading your day with protein: eggs at breakfast, lean meats/beans at lunch. It reduces cravings later in the evening.

💬 Have you noticed less snacking when you eat more protein?

10/03/2025

Ladies, protein isn’t just for gym-goers—it’s crucial for lifelong health. Here’s why:

✔ Muscle retention → supports strength + mobility as we age
✔ Bone health → pairs with calcium + vitamin D for strong bones
✔ Hormonal balance → supports stable energy, mood, and metabolism

💡 Women often under-eat protein. Aim for ~20–30g per meal. That could look like:
🥚 2 eggs + Greek yogurt
🥗 Chicken salad with beans
🍲 Lentil soup with whole grain bread

💬 Ladies, what’s your favorite way to get your protein?

10/02/2025

Ever feel the autumn “blues”? As days get shorter, your energy can dip. The key? Light, movement, and nourishing food.

☀️ Step outside for morning sunlight (boosts mood + Vitamin D)
🏃‍♀️ Move daily, even a brisk walk
🥗 Anchor meals with protein to avoid seasonal “slumps”

✨ Self-care isn’t selfish—it’s survival fuel. What’s one self-care ritual you’re leaning on this fall?

10/01/2025

Ever feel energized after a sweet treat… then suddenly crash into exhaustion? That’s a blood sugar spike + crash at work.

Here’s the science (simplified):
1️⃣ You eat refined carbs/sugar → blood sugar shoots up.
2️⃣ Your body releases insulin → blood sugar plummets.
3️⃣ You feel tired, cranky, and craving MORE carbs.

✨ Protein = Your Anchor. Adding it slows digestion, prevents big spikes, and keeps energy + mood stable.

👉 Try this small step: Add a hard-boiled egg, string cheese, or protein shake with your afternoon snack.

💬 What’s your go-to protein snack?

09/30/2025

What if your side dish could support your immune system and slow cellular aging? 👀

Say hello to your new fall favorite: Roasted Sweet Potatoes with Garlic & Herbs. 🍠

These golden bites are rich in beta-carotene (great for skin + immunity) and antioxidants that help protect your telomeres— those little markers linked to cellular aging. ⏳

Add in garlic and fresh herbs for anti-inflammatory goodness and you're not just eating—you're nourishing.

Roasted Sweet Potatoes with Garlic & Herbs

Ingredients:
2 large sweet potatoes, peeled and cut into 1-inch cubes
2 tbsp olive oil
4 garlic cloves, minced
1 tbsp fresh rosemary, chopped
1 tbsp fresh thyme, chopped
Salt and pepper to taste
Optional: A squeeze of lemon juice for a bright finish

Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss sweet potato cubes with olive oil, garlic, herbs, salt, and pepper until coated.
3. Spread in a single layer on a parchment-lined baking sheet.
4. Roast for 25–30 minutes, stirring halfway, until golden and tender.
5. Optional: Drizzle with lemon juice after roasting for extra brightness. 🍋

This recipe works great as a side or tossed into a fall salad. It’s simple, flavorful, and immune-smart.

Do you have a favorite way to enjoy sweet potatoes? Share your ideas below!

09/29/2025

Can’t seem to shake the groggy mornings lately? 😴

You're not imagining it — your body feels the shift before your schedule does.

🧠 As daylight decreases in early fall, your circadian rhythm starts to drift. This means more melatonin in the morning, less energy, and a higher chance of hitting snooze... again.

🌞 Try this:
✔ Open your blinds right away to signal “wake up”
✔ Get 10 mins of early morning sunlight or a brisk walk
✔ Stick to consistent wake/sleep times (even on weekends)

💬 Is your energy shifting this month? What helps you feel more alert?