Health is not just about fixing problems—it’s about preventing them. Whether you’re currently facing health challenges or simply want to thrive long-term, having a clear approach can make all the difference. Think of it as a flowchart for healing and optimization:
1. Get a Baseline with Functional Testing
Start with comprehensive lab work. Unfortunately, our medical doctors don’t think to provide the option to get a FULL panel and insurance companies don’t cover something so comprehensive. I like the platforms like Function Health which offers testing for over 100 biomarkers—insulin, CBC, metabolic markers, vitamins, minerals, antibodies, and organ health (heart, liver, kidney, etc.). It includes twice a year testing to see if you have improved your markers
Know where you stand.
“Know well the condition of your flocks, and give attention to your herds.”
— Proverbs 27:23
➡️ Be diligent in knowing the state of your body—your health is your stewardship.
2. Consider Genetic Testing
Understand how your body:
- Detoxifies
- Methylates
- Handles oxidative stress
- Manages circadian rhythm
This insight personalizes your path and helps you work with your body, not against it.
For example, your body may not be able to handle a heavy toxic load. OR your body may require certain type of methylated vitamins.
“For you formed my inward parts; you knitted me together in my mother’s womb.”
— Psalm 139:13
➡️ God designed you uniquely—understanding your blueprint honors His craftsmanship.
3. Support Where You’re Deficient (Not Where the Hype Is)
Target real needs instead of trends.
- Example: A cold plunge might be trendy, but if your cortisol is already high, it could make things worse.
- You may need to address basic deficiencies in vitamins or minerals before diving into “quick fixes.”
“All things are lawful for me,” but not all things are helpful. “All things are lawful for me,” but I will not be enslaved by anything.”
— 1 Corinthians 6:12
➡️ Be wise and discerning; just because it’s trendy doesn’t mean it’s right for you.
4. Dig Deeper if Needed
If antibody markers are elevated or your symptoms persist, more advanced testing may be necessary. This could include:
- Gut health assessments
- Mycotoxin and environmental toxin testing
- Hormonal panels
— James 1:5
➡️ When things are unclear, ask God for clarity as you dig deeper into your health.
5. Clean Up the Diet
- Eliminate processed foods
- Eat at least 1 gram of protein per pound of body weight
- Figure out if you do better on a higher carb or a higher fat diet
- Eliminate added sugar to your diet
- Focus on whole (one-ingredient), anti-inflammatory foods (if it has a bar code, it’s probably not good for you)
]“So, whether you eat or drink, or whatever you do, do all to the glory of God.”
— 1 Corinthians 10:31
➡️ Nourish your body with foods that bring life, not harm—this honors God.
6. Optimize Sleep
This is foundational. Deep, restorative sleep is non-negotiable for healing, brain function, and longevity.
You get the deepest sleep earlier in the evening, so go to bed earlier than later.
“In peace I will both lie down and sleep; for you alone, O Lord, make me dwell in safety.”
— Psalm 4:8
➡️ Good sleep is part of trusting and resting in God’s care.
7. Replenish Electrolytes
Hydration isn’t just about water—sodium, potassium, and magnesium are vital for cellular health and energy.
“Jesus said to her, ‘Everyone who drinks of this water will be thirsty again, but whoever drinks of the water that I will give him will never be thirsty again.’”
— John 4:13–14
➡️ True hydration—physically and spiritually—matters.
8. Limit Alcohol or have NONE!
It disrupts sleep, taxes the liver, and spikes inflammation. Moderation (or elimination) matters.
“Do not get drunk with wine, for that is debauchery, but be filled with the Spirit.”
— Ephesians 5:18
➡️ Clear your mind and body to make room for clarity and communion with God.
9. Lift Heavy Things
Strength training protects against aging, supports metabolic health, and builds resilience—especially important for women.
“She sets about her work vigorously; her arms are strong for her tasks.”
— Proverbs 31:17
➡️ Physical strength is part of godly stewardship of the body.
10. Walk Daily—and A Lot
Walking supports lymphatic drainage, fat metabolism, mental clarity, and recovery. It’s underrated and essential.
“And they heard the sound of the Lord God walking in the garden in the cool of the day…”
— Genesis 3:8a
➡️ Walking clears the mind, heals the body, and can bring you closer to God
11. Bookend Your Day with Intentional Habits
- Morning: sunlight, breathwork, prayer (DEVOTION/QUIET TIME)
- Evening: dim lighting, wind-down routine, gratitude
- How you start and end your day matters for your nervous system and hormone balance.
“But I will sing of your strength; I will sing aloud of your steadfast love in the morning.”
— Psalm 59:16
“On my bed I remember you; I think of you through the watches of the night.”
— Psalm 63:6
➡️ Anchor your mornings and nights in His presence for balance and peace.