YOU ARE ONLY AS STRONG AS YOUR WEAKEST LINK

Disclaimer:
I am not a medical doctor. Everything I share here are things I have learned from others and from personal experimentation. I am simply sharing what has helped me. Hopefully, there are a few nuggets that help you on your personal journey to become healthy and serve the Lord with all your might. If you have pre-existing medical conditions, check with a doctor (a functional medicine doctor if possible).

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Focus on the “Where To Start” areas FIRST. They are most important as they affect multiple body systems.
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I have worked on each of these changes ONE AT A TIME, so don’t be overwhelmed. Use this tool as a guide.



Evaluation Tool Overview:
God has created us to function as a whole, integrated being. When one part is unhealthy, it affects the others because each part functions together as a unit. This tool evaluates our Body, Mind and Soul. Under each of these areas, it highlights 4 ways to improve your health: Remove Stressors, Repair, Replenish & Regular Usage. In each I share my current practices and resources that are helpful in strengthening each part. This tool is designed to be a guide to identify areas of weakness and to give clear action steps and resources to help you strengthen each area. The Book Summaries cover the parts of the book that I found most helpful and examples of how I have self-experimented with it. 
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BODY


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​1. REMOVE STRESSORS - If you don’t avoid damage, you create new problems.

Chronic Stress:  ​  
  • Systematically relax each part of your body
 
  • Acupressure & Reflexology (Book: Acupressure & Reflexology For Dummies)


Inflammatory Foods: 
  • Remove foods from your regular diet that cause inflammation: Preservatives, Wheat, Legumes/beans, Alcohol, Dairy, Artificial foods (MSG, artificial sweeteners, etc.), Vegetable oils (Book Summary: It Starts with Food)


Excess Fat: 
  • Eating the right foods and removing the wrong foods helps eliminate inflammation and lose weight. (Book Summary: It Starts with Food)
 
  • Intermittent fasting to lose or maintain weight. (Book Summary: Eat Stop Eat)



2. REPAIR - If you don’t maintain, you break down.

Sleep: 
  • Sleep allows our body to go into repair mode. Turn off backlit devices 2 hours before bed to help your body get into a natural circadian rhythm. (Book: Strong Medicine)
 
  • Reducing or removing caffeine allows our body to fully rest while sleeping which reduces its dependency on caffeine. (National Geography article: Caffeine--What's the Buzz?)


Intermittent Fasting:
  • When our body is not working to digest food, it focuses its energy on repairing itself and removing bad cells. (Book Summary: EAT Stop EAT)



3. REPLENISH - If you don’t refuel, you won’t go far.

Nutrients: 
  • Getting the right nutrients is vital to all of our body systems. (Book Summary: It Starts with Food)


Water:
  • Our body needs plenty of water to stay hydrated. I try to drink about 2 - 2.5L. If you don’t struggle with high sodium, a dash of salt in your water can help with absorption. 



4. REGULAR USAGE - If you don’t use it, you lose it.

Regular usage of our body through different forms of exercise builds a stronger body. In short, exercise is short term stress that builds a system’s capacity to handle future stressors. When our body faces short term stress that pushes our limits but doesn’t exceed them, it will adapt so that it can be prepared for that same level of stress again. For example, exercising by lifting weights builds the muscular system's capacity to lift heavier weights so that day to day activities are very easy. Cardiovascular exercise builds capacity in the lungs and heart so that we can walk up stairs without getting out of breath or avoid heart attacks when we are stressed. Having capacity in each body system is essential when fighting off illness. 

BUT...if you are feeling sick, don’t push yourself. Exercise is stress on the body. Pushing yourself too hard, too fast can have a negative effect. Some stress is good, but too much is bad.  

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Our body has 10 systems that function together to keep us healthy. 


1. Circulatory:
  • HIIT (High-Intensity Interval Training) builds our heart’s capacity to handle stress better than LISS exercise (Low-Intensity Steady State). Current Cardio practices. (Book: The Doctor’s Heart Cure) (Book: Strong Medicine)
 
  • Cold exposure trains your blood vessels by closing them forcefully, then making them open again (like training your muscles). This enables your whole body to function better by getting more nutrients and oxygen. (Book Summary: The Way of the Iceman) (Website: Wim Hof Method) 


2. Respiratory:  
  • Also, see training for the Circulatory System.


3. Nervous:
  • Breathing exercises and cold exposure train us to control our breathing. This controls our heart rate which in turn can control our autonomic nervous system. (Book Summary: The Way of the Iceman) (Website: Wim Hof Method) (Book: What Doesn't Kill Us)
   

4. Muscular:
  • Build strength and endurance, anywhere, anytime. No gym needed. (Book Summary: Convict Conditioning) (Book: The Naked Warrior)
 
  • For tight muscles use acupressure & reflexology. Can also relieve headaches caused by tension. (Acupressure & Reflexology For Dummies)
 
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5. Skeletal:
  • Animal flow or yoga helps with joint mobility, realigning the spine, and relaxing muscles that cause spinal misalignment. (Website: Animal Flow)
 
  • Using proper posture while sitting, standing, and walking allows the spine to properly align and support itself. This allows muscles to relax and helps with back pain. (Book: 8 Steps to a Pain-Free Back) (Video: Pain-free sitting posture)
 
  • Joint mobility exercises are not muscular exercises, but just range of motion. By opening and closing each joint it allows synovial fluid to “grease” your joints. These are great to do first thing the morning, before exercise or after/during driving or flying. (Book: Super Joints) (Video: Joint Mobility Exercises) 
 
  • Chiropractic care can help remove restrictions in your spine which allows for greater mobility, disk hydration and an overall healthy skeletal system.
   

6. Digestive:
  • Our digestive tract gets plenty of regular usage. The bigger problem is giving it a chance to rest and repair. (Book Summary: It Starts with Food)


7. Endocrine (hormones):       
  • Removing chronic stress (Book: Strong Medicine)
 
  • Sleep (Book: Strong Medicine)


8. Lymphatic, or immune system:
  • High-Intensity Interval Training to raise the heart rate.  (see Circulatory System)
   
  • Hydration to help flush the lymphatic system. (Book: Strong Medicine)
   

9. Reproductive:
  • I won’t go into details about the Reproductive system except for this reminder: all of our body systems are interconnected. If it is not functioning properly, it is usually an indication that one of our other systems is unhealthy.


10. Integumentary (skin, hair):
  • Removing inflammatory foods takes care of skin problems (eczema, rosacea, etc). If our skin is inflamed, it is a warning light that other parts of our body are inflamed. (Book Summary: It Starts with Food)



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SPECIAL NOTE ON CANCER

For those battling cancer or have a loved one who is, there are many natural things that can be done to remove what is causing the cell mutation OR to strengthen the immune system to battle the cancer. Many people's cancer is eliminated or the growth is stopped by making radical lifestyle and dietary changes. 

Learn more at ChrisBeatCancer.com

MIND


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​1. REMOVE STRESSORS - If you don’t avoid damage, you create new problems.    
  • Not eating carbs until dinner gives better mental clarity during the day. (Book Summary: The Warrior Diet)


2. REPAIR - If you don’t maintain, you break down.
  • Sleep allows our mind to reset. Sleep patterns affect the neurotransmitter balance. As we sleep, our cortisol and serotonin balance resets in our brain, which affects our mood and how our autonomic nervous system functions. These play a large role in our overall immune system health. ​(Book: Strong Medicine)


3. REPLENISH - If you don’t refuel, you won’t go far.
Thoughts:
  • What we put into our brain creates neural pathways. If we input positive thoughts and truth from God’s word, our mind will be healthy. But if we think negative thoughts or allow the lies of Satan to remain in our thoughts, they create unhealthy brain pathways. The more we think about those lies, the larger those pathways become. Like a path in the forest that grows wider from lots of use, so the paths in our brain become wider and easier because of lots of use. (Book: Anatomy of the Soul)
 
  • When we face problems and are tempted to worry, remind yourself of the truths from God’s word that He is in control. 
 
  • When we face temptation to sin, replace that lie with truth from God’s Word. Don’t allow the lies of Satan to gain a foothold in your mind. Think on TRUTH.

“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.” Philippians 4:8


People:
  • We are made to function in society. Interacting with others is helpful in our overall health. Depending on how God has wired us (introvert/extrovert) the amount of social interaction that we desire may be different, but getting some interaction is helpful (even if it is just by video chat).


Humor:
  • Laughter releases endorphins that reduce stress and help your immune system.
 
  • Solomon had it right when he said:  “A joyful heart is good medicine, but a crushed spirit dries up the bones.” Prov. 17:22
 

4. REGULAR USAGE - If you don’t use it, you lose it.  
  • Continued learning keeps our mind engaged, focused, active, and growing. 
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  • Resilience and mental toughness are forged and learned through discipline. Our mind is the most important part of true strength because it sets the limits.  We are only as strong as we decide we will be. We can push through incredible challenges if we set our mind to it. But if we decide we can’t do it, we will always fail. If our mind gives up, so does our body. (Book Summary: The Way of the Iceman) (Website: Wim Hof Method) (Book: Deep Survival) (Book: Discipline Equals Freedom)


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SOUL


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​1. REMOVE STRESSORS - If you don’t avoid damage, you create new problems.
Sin: 
  • If we are living with unconfessed sin, it is like a huge burden to our soul and rottenness to our bones. It affects more than just our spirit; it affects our body as well. “For when I kept silent, my bones wasted away through my groaning all day long.” Psalm 32:3
 
  • When God gave the ten commandments the Israelites, health, and length of life were contingent on obedience. Obedience is linked to our health: “You shall walk in all the way that the LORD your God has commanded you, that you may live, and that it may go well with you, and that you may live long in the land that you shall possess.”  Deuteronomy 5:33
 
  • Not all sickness is discipline, but when we do not rely on God by trusting Him completely and obeying his commands (especially forgiving others), it takes a toll on our bodies and can result in much stress or illness.
 
  • “My son, do not forget my teaching, but let your heart keep my commandments, for length of days and years of life and peace they will add to you....Trust in the LORD with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. Be not wise in your own eyes; fear the LORD, and turn away from evil. It will be healing to your flesh and refreshment to your bones."  Proverbs 3:1-2, 5-8
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  • This is true for all Christians in their day-by-day trust in God.

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IMPORTANT

If you have never trusted in Christ for your salvation, the need is even greater.

​Until your soul is saved from the penalty of sin, physical health is a small matter. I would encourage you to read the "Discover Hope" page before moving on. 

“Jesus said: And do not fear those who kill the body but cannot kill the soul. Rather fear him who can destroy both soul and body in hell.” Matthew 10:28



2. REPAIR - If you don’t maintain, you break down.
  • Confess your sins to God:

“If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.” 1 John 1:9


  • Forgive Others:

“For if you forgive others their trespasses, your heavenly Father will also forgive you, but if you do not forgive others their trespasses, neither will your Father forgive your trespasses.” Matthew 6:14-15​


3. REPLENISH - If you don’t refuel, you won’t go far.
“O God, you are my God; earnestly I seek you; my soul thirsts for you; my flesh faints for you, as in a dry and weary land where there is no water. So I have looked upon you in the sanctuary, beholding your power and glory. Because your steadfast love is better than life, my lips will praise you. So I will bless you as long as I live; in your name I will lift up my hands. My soul will be satisfied as with fat and rich food, and my mouth will praise you with joyful lips” Psalm 63:1-5


4. REGULAR USAGE - If you don’t use it, you lose it.
  • Obey and walk with God. Obedience prepares us for service: If we never exercised our physical body, we would be unable to handle difficult physical tasks. In the same way, obeying day-by-day in the little things makes us stronger and prepared for harder tasks. If we can’t obey the little things, we are not ready for any task. We are not useful to the master.

“Now in a great house there are not only vessels of gold and silver but also of wood and clay, some for honorable use, some for dishonorable. Therefore, if anyone cleanses himself from what is dishonorable, he will be a vessel for honorable use, set apart as holy, useful to the master of the house, ready for every good work.” 2 Timothy 2:20-21
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(Blog: After God's Own Heart: Becoming Useful to the Master)


HOW IS YOUR SOUL?

"train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come." 1 Timothy 4:7-8
Prioritize your SOUL.
Copyright © 2024  Kyle & Heather Farran. All rights reserved.