Body Discipleship

01/11/2025

M-O-V-E-mber Challenge!!

This November, we’re making Movember…..about
M-O-V-E-ment.

Because everything alive is designed to move - your body, your bowels, your breath, even your beliefs.

Join the MOVE-mber Challenge and start the flow again.

Health lives in movement.

22/10/2025

10/10/2025

What causes weight gain? And how do we lose it?

This is not a cookie cutter answer and you might not like this post. Or maybe you will like this post when you hear that starving yourself and killing yourself with exercise is not the answer to losing weight.

Seriously, every single person’s reason for weight gain is totally different. I will reiterate here that weight is a symptom, just like an ailment is. It’s an indicator that something is not working in the body. So you could change the word weight with any symptom you have as it’s all an inflammatory response really.

So here are some reasons for weight gain:

1. Hormones
I’m not referring to the standard estrogen/progesterone or testosterone you have bloods for, where you usually get told your hormones are “fine”.
Actually, it’s the 2 overriding and dominant hormones that DON’T get tested. They are priority for the body to function and OVERRIDE all other hormones.

They are:

Insulin
Insulin is required to take energy (carbohydrates/sugars) into your cells.
Your body pumps out insulin in response to how many carbs/sugars are in your blood. So a high carb/sugar diet = more insulin. Insulin is required as it’s the means to get energy into the cells.
Insulin is used/burnt in that cellular process and anything extra goes into fat cells.

When there’s too much glucose and insulin, the cell recognises this and prevents anymore coming in (insulin resistance which leads to Diabetes). Insulin resistance blocks the next part of cellular function which is the hormone receptors Leptin and Grehlin. Too much Insulin affects the presence and effectiveness of these two.

Grehlin lets us know we are hungry.
Leptin lets you know when you’re full and time to move.

So if you have too much glucose and insulin, you lose the signals of eating when you’re hungry and stopping when you’re full and you are not going to lose fat or use fat as fuel. The more processed the food and your environment is, the more raised Insulin will be.

Your goal is to keep insulin low.

Insulin is raised by:

-preservatives/chemicals/fillers/refined carbs and sugars that you find in all artificial food and drink, creams, sprays, plastics, medicines.
-basically any artificial item that goes in and on to your body - ITS NOT JUST FOOD!! You also become insulin resistance if you have high cortisol.

Cortisol
Cortisol is your stress hormone - your survival hormone. Your get up and go. (Please remember your body’s number one function is to keep you alive). As with the insulin hormone, if cortisol is required it will OVERRIDE all other hormone production. If you are constantly in survival mode, your body will consistently produce cortisol at the expense of all other body functions.

It’s important again to redefine stress - stress is not just busy and anxious - it’s any workload or job the body has to perform whether digestion, thinking, doing - it’s just basically meeting the demand and the ability to perform it.

Stress weight can come from all of the below:

1. Culture
It’s become perfectly normal to overeat. The go large or go home mentality overrides your natural signalling to stop when satisfied. Which leads to the next cultural affect. No one is satisfied. Overindulging is seen as prosperity, success and fun. Most compare, most run themselves and each other down. Most aspire to a fake or unrealistic idea of what health looks like. Most have bought into the media and retail packaging of buying your way to health. Or, they have believed the diet crazes, the “science” that changes all the time. In that drive for an Insta butt and lifestyle, the body is forced into processes and actions (aka stress) that will never be sustainable and that load eventually causes weight gain.

2. Emotional/psychological
Pleasure seeking, avoiding pain and reducing effort is now sold as the acceptable way to manage emotional and mental struggle. Taking responsibility, making effort to change, picking yourself up if you slip is not!

We’ve normalised buffers to dealing with pain - overeating being one of many, and then formulated and packaged excuses.

Yes there are environmental factors - like social media - driving emotional and mental issues, that might not be our fault or cause or doing. Even though it’s not our fault, it is our problem and we have to accept that and not get stuck in blame.

3. Performance
There are two sides to performance. One is trying to do everything, be everything, push everything to the limits. Extreme sports, extreme party hard kind of thing. Then there’s also the performance as in PRETENDING. Pretending to be something you’re not, trying to fit in and follow the crowd kind of thing. The root of pretending and performance is actually insecurity and pride - trying to prove something. All of it though goes against your body and therefore is a stress, a workload that therefore causes a physical load aka weight, holding onto weight, inflammation then disease.

4. Neurobiological
Our brain is wired to be rewarded for life preserving activities. Food provides that reward - serotonin, dopamine etc. So that is normal but the issue is, with pleasure culture and chemically loaded foods - we’ve created a pathway that is so solidified to constantly be pleasure seeking. Eating again and again and again, sugar cravings, obsessions etc are all a brain wired with no switching off.

The more you do do something, the stronger that pathway develops. You aren’t born with desire, you grow it. (Ok yes I hear some of you saying genetics, which is definitely a factor but even more so a reason to change).

5. Environmental

That is anything in your environment from what you breathe in, put in and on your body, where you work and the foods and drink you take in. It’s anything from the outside in, in its simplest definition.

6. Spiritual
Just like a fish is made of it’s kind, and it can’t survive outside it’s environment of water, so are we a spirit made in the image of God, and our environment is eternal. Society as a whole have become God-less and that goes against our design. We are created for fellowship with Him and when we resist that, we automatically put a stress/workload on our physical being. It’s easy to acknowledge body and mind but the spirit is a fight because it’s a truth we don’t acknowledge.

Summary
Your body is only moved by what’s moving your nervous system. So that’s what you believe, how you think and what is in your environment. This is HUGELY encouraging and empowering because it gives you the foundation of where YOU can look, where YOU can start and where YOU need to take control. You are spirit, soul and then body…not the other way round.

I say it again, weight is a symptom of something not working in the body. The body works in systems that we can’t buck, and it has metabolisms and processes that require a whole lot of hormones, chemicals etc. Unless we give the body the ingredients, remove the things interrupting the process, we will not reach whatever the goal - call it weight loss, cellulite reduction, skin disorders, diabetes, autoimmune or whatever you’re struggling with.

Weight is therefore literally how much stress/workload the body is facing. Don’t put yourself under more stress by chasing means to ends that your body doesn’t know to do.
The body doesn’t know to count calories, or get to a certain number on the scale to call itself healthy. (Throw the scale away!) You aren’t going to be on your deathbed saying “yay I’m thin”. The body measures health by the ability to respond, by the types of food and ingredients you eat and then the measure of joy, peace and relationship you have with yourself, others and God.

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10/10/2025

The benefits of resistant starch

So what’s so great about resistant starch?

Let’s look:

It's a type of carbohydrate that can have some pretty amazing benefits for our bodies! Before I get into the benefits, let me explain how we get resistant starch.
During cooking, the starch in starchy foods, such as rice, potatoes, and legumes are gelatinized, meaning it absorbs water and becomes more easily digestible. However, when these foods are cooled, the starch molecules begin to reassociate and form a more ordered structure, which is more resistant to digestion. It's important for starch to cool down to become resistant because the process of cooling allows the starch to undergo retrogradation - this is then resistance starch. Unlike other types of carbohydrates, which are quickly broken down into glucose and absorbed into the bloodstream, resistant starch resists digestion in the small intestine and passes through to the large intestine, where it's fermented by gut bacteria. Once in the large intestine, resistant starch acts as a prebiotic, feeding the beneficial bacteria in our gut and promoting a healthy microbiome.This fermentation process produces short-chain fatty acids, which are absorbed into the bloodstream and used as energy by the body.

Because resistant starch is not broken down into glucose, it doesn't cause a spike in blood sugar levels, and therefore doesn't trigger an insulin response.This makes resistant starch an excellent choice for people who are looking to manage their blood sugar levels, especially those with insulin resistance or type 2 diabetes. It also means that resistant starch can be a good option for weight management, as they provide a source of energy (so a good natural way to support adrenal fatigue) without causing a spike in insulin levels that can lead to fat storage.

Studies have also shown that resistant starch will reduce inflammation, and lower the risk of chronic diseases such as type 2 diabetes and colon cancer. Foods naturally higher in resistant starch include sweet potatoes/kumera (my personal fav) unripe bananas and rice.
But basically you can take any complex carbohydrate and make it resistant by allowing it to cool, making it better. (So think butternut, carrots, basically ground veg and think cooking today for a meal tomorrow).
So, if you're looking for a way to improve your gut bacteria and gut health, manage your blood sugar levels, control your weight, calm your adrenals and reduce your risk of chronic diseases, give resistant starch a try! I can personally testify to how this daily addition helped me in a battle with excess cortisol and hormonal struggles!

10/10/2025

I love looking up the definition of words. The other day I was blown away by the meaning of anxiety…it literally means to divide and fracture from the whole. But then the opposite of anxiety is calmness and peace. Peace means wholeness, total. There are 3 kinds of peace: peace with God, peace within, and peace with others. God’s peace is His presence, and a surrender to Him. We can’t pretend to have peace though, but we can take steps to position us. The root of anxiety is to break, we live on a broken planet, but brokenness can always be restored!! I was inspired to create this little video to help take the steps in walking through anxiety. Click the link below

https://img.youtube.com/vi/Q5mT8S8ohvM/maxresdefault.jpg?site123=643e09fddda6e

10/10/2025

The topic I want to discuss today is the significance of safeguarding our health.

To help illustrate this point, let's consider the analogy of a house. A typical house has various entry points that can be used to gain access. It's common practice to secure these entry points with locks or other forms of security to prevent unauthorized entry.

Similarly, our bodies also have entry points that can be exploited by harmful elements, leading to discomfort and disease. It's essential that we take measures to guard against such intrusions and prevent them from occurring in the first place.

Let's take a closer look at these entry points and how we can protect ourselves from them.

1. Choices:
Our health largely depends on the choices we make in life. Choosing to eat healthy, exercise regularly, and reducing harmful habits can go a long way in protecting our health. Just like we need to lock our house doors DAILY to keep unwanted visitors out, we need to make healthy choices DAILY to keep diseases at bay. We cannot open wide the doors of poor choices and not expect poor consequences.

2. Unforgiveness:
Holding onto grudges, resentment, indifference, anger and self righteousness. It’s probably one of the most underestimated root causes of disease. Unforgiveness weakens our immune system and makes us more vulnerable and susceptible to disease, not only because of the CONSTANT toxic chemical responses those negative emotions release in the body, but also because of problematic, unhealthy coping mechanisms. Unforgiveness is a chronic stuckness in the body. As easy as it is to say and has hard as it is to swallow, it is a state of mind and you have to choose to forgive yourself, forgive others and be brave to ask for forgiveness. That surrender is one of the greatest freedoms to experience. There is not much quite like it. (Especially with God).

3. Judgements:
This is a big one because it’s not just being judgmental, but it’s also FOLLOWING the judgements and expectations of others. This leads to comparison, creating stress and anxiety - it’s the thief of all joy! It’s creating a pattern of thought based on unrelatable and false judgements. It also leads to inner vows - “I will never” “I have to”. It’s a negative impact on our health because it’s going against YOU! You are unique and you can’t force yourself into a pattern you weren’t designed for.

4. Genetics:
While we cannot control our genetics, we can take steps to manage any genetic predispositions we may have. Lifestyle (Epigentics) can reduce genetic predisposition and there’s a beautiful quote that says “genetics loads the gun, lifestyle pulls the trigger. This means you might have family history, but you have the ability to change that with your thoughts, choices and lifestyle.

5. Trauma:
Trauma can have a long-lasting impact on our health, both physical and mental. Seeking help and support to deal with past trauma can help us heal and lead a healthier life. You can physically release trauma too. Trauma is sooo individual and HOLDS differently in each body, but it’s all in the release!

6. Love of other things:
Sometimes we get so caught up in our work, other activities, the love of money, the vanity of society (how do I look?), the love of acceptance, that we often go against natural safety measures. By this I mean, we can have goals, vision and desire but we need to guard against the DRIVE and obsession to get it at all costs because that’s chronic to the body. Just like a house needs maintenance and repairs, our bodies also need time to rest and rejuvenate and to not expect it to do things it’s not designed for. We are actually designed for relationship with God and when we search for everything but that, we automatically against ourselves.

In conclusion, just like we guard our houses against unwanted intruders, we need to guard (acknowledge and control) our health against diseases by protecting ourselves at these entry points. The good thing is that we are intuitive and we can redirect what is counter-intuitive.

Let's make healthy choices, forgive, avoid judgments, manage our genetics, seek help for trauma, and take time to learn and love the truth to lead a healthier and happier life.

10/10/2025

The mighty nervous system

Everything is connected and nothing works alone.

Everything works in a feedback loop. Everything actually starts with how well the Nervous system is working. The nervous system starts and ends in the brain.

Muscles don’t work cos you’ve gone to the gym and strengthened them. Muscles don’t relax when you’ve had a painful massage.

You can’t expect to lose weight even if your calories are controlled and you’re doing cardio.

Chronic mental/physical illness, pain and injury won’t heal if you keep pounding it with hard rehab, hard chemicals.

Every part of your body works by the touch of the nerves that run from the brain to the organ, muscles, to the toes, to everywhere and back up again. You can’t expect the lights to come on - no matter how many times you flick the switch - If the electrical wires are not connected, they won’t light up. The same applies to your health.

Your muscles, organs, digestion and mental/emotional health ALL rest on how well that electrical current is flowing. If there is any blockage, any recoil, it’s not going to effectively work. How does the nervous system respond? It ONLY responds with a gentle, non threatening soft touch. It ONLY lets go and unblocks when it’s calm and not in threat.

Are you an athlete wanting to improve your goal? Instead of training harder, why not add the softer touch or gentler restoration movements to ENHANCE your training.
Are you wanting to lose weight, repair autoimmune or systemic blocks? Don’t do hard, short term SHOCKS.

Why not learn gentle ways to regulate, release, repair your body’s systems! Emotional and mental struggles are actually processing blocks. It’s a heightened function, burning out and it calms down with a soft touch!!!
Learning disabilities? You help it by calming the system, giving the brain enough time to process!!!

In summary! Focusing on the nervous system and the ways to calm it is the key and the connecting factor. Slowing down, being gentler, working “in”, and enjoying the process is what aids you in reaching your goal no matter what it is.

10/10/2025

I always say - we are born breathing and we die when we stop breathing. So it kind of means that everything we do in-between requires breathing!!!

We cannot actually live or do anything well without breathing.

Our body is designed to breathe in and out through the nose.

Correct nasal breathing moves your organs; cells; lymphatic; circulation; blood - EVERYTHING and makes everything you do (in and out) more efficient. You cannot live without breathing!!! Every cell in your body requires oxygen to transport it in! So it makes sense to make it a priority, dontya think?!!!

Remember all the body is systematic and runs on systems. Your body only knows 2 types of breathing patterns. Parasympathetic breathing (in through the nose) which activates the system of “all is well in my body” therefore less stress = less cortisol production = less inflammation. We want to breathe through the nose to keep this system as the GENERAL state of the body. This is the most vital foundation to create.

The other system - sympathetic (in through the mouth) is the stress system which means the body thinks it’s in stress. So if you are a mouth breather, you are causing an unnecessary stressed state for your body which it just does not need with all the workload it already has. Stress is normal, but we want to keep, or save this sympathetic state for when we genuinely need the body to fight for us ie if we are being chased by a bear, or need to run fast to the finish line. We DON'T want this to be our general state of the body. Chronic stress is what is dangerous.

I cannot stress enough the importance of breathing correctly. It’s the pump!!

Here’s one of my favourite breathing patterns, with a video to demo: https://youtu.be/2csNZyqsv9A

Using your pulse as your counter, start breathing pattern of:2 counts in, hold for 2, out for 2, 3 counts in, hold for 3, out for 3, 4 counts in, hold for 4, out for 4….keep going up as you feel comfortable then count down again until back to 2.

A reminder that using your breathing and a sense (in this instance it’s touch) is a brilliant way to calm your autonomic nervous system - which is your breathing and heart rate!!Happy breathing!All reactions:11

10/10/2025

The Role of Purpose, Hope and People in Recovery

When explaining how the body works to others, I often use the analogy of a clenched fist and an open hand. Just like how the heart contracts and releases, the body's movement involves opposing actions of closing and opening, going in and going out.

Similarly, human nature tends to be selfish and self-centered, with a focus on "me, myself, and I." Our sinful nature often leads us to be inward-focused, insular, and self-absorbed. To effectively aid recovery of internal struggles, just as in the physical, its about moving to an opposite action - therefore inside out towards healing and restoration.

In times of adversity, whether it's recovering from an illness or overcoming a challenging situation, purpose, hope and people can be powerful motivators that drive us forward. Purpose, hope, and people, will draw the inside out and take the focus off us onto life OUTSIDE ourselves. That is moving out of stuckness into forward

Purpose is not just about having a goal or a mission, but it's about finding meaning in our experiences and understanding that our lives have a greater purpose beyond ourselves.

Having a clear sense of purpose gives our lives meaning and direction. It provides us with a reason to strive for recovery and a sense of direction to guide our actions. It provides us with a guiding light during difficult times, giving us a reason to keep going, even when things seem bleak. We have a Godly purpose or calling, we have specific giftings, but it’s often not just a gifting, but a practical obedience or extending to serve an outward purpose in the moment.

Hope is a powerful force that can lift our spirits, ignite our determination, and sustain us during difficult times. It gives us the confidence that things will get better and motivates us to keep moving forward.

As Christians, our hope is anchored in our faith in God's promises. Romans 15:13 reminds us, "May the God of hope fill you with all joy and peace as you trust in him so that you may overflow with hope by the power of the Holy Spirit." Our hope is not based on our circumstances, but on the unchanging character of God. It is a source of strength and encouragement that keeps us going, even when the road ahead seems tough.

When we persevere through difficult times with purpose and hope, we become a testimony to others. Our resilience and determination in the face of adversity can inspire and encourage those around us. It is an opportunity to be an example of faith in action and to show others how our beliefs influence our actions. The Bible says And they overcame him because of the blood of the Lamb and because of the word of their testimony, and they did not love their life even when faced with death. Rev 12:11.

It’s not always about us, and if we can live beyond ourselves and for the blessing of others, it’s a MASSIVE tool to recovery.

Our overriding purpose and hope is the joy set before us. “looking unto Jesus, the author and finisher of our faith, who for the joy that was set before Him endured the cross, despising the shame, and has sat down at the right hand of the throne of God.” Heb 12:2.

Jesus had His Purpose and Hope set before Him that saw Him able to do the hardest unimaginable thing. He took our shame, He took the Cross to bring us back to relationship with the Father. He had purpose (the cross) hope (restoring relationship with God the Father) and He did this for us, His people.

10/10/2025

Reading Food Labels

Let's discuss the importance of reading food labels to aid in our journey towards better health. Many of us have been taught to focus solely on the number of calories and the amount of fat in food products, but these two metrics are not the key indicators of a food's healthiness.

Calories mean nothing to the body. They don’t measure energy, just temperature. They are a complete waste of time. If you wanted to continue counting them, then just know not all calories are created equal. For example, 200 empty calories from a can of Coke are different from 200 calories of nutritious avocado.

So, what should we focus on when reading food labels?

🧁Carbohydrate and sugar content

🧂Salt content

📝Ingredients

🧁Carbohydrates and sugars cause insulin to rise, which leads to weight gain if we consume them in excess of our daily energy requirements.

To make things easier, we can look at the value of carbs/sugars per 100g of the product. Anything under approximately 10-15g per 100g is considered okay. The higher the number, the more processed and refined the food likely is. For instance, a product with 65g of carbs/sugar per 100g is one that you should avoid.

🧂High sodium content is added to foods to preserve them for a longer shelf life. The general rule is to avoid products with sodium content higher than their calorie content per serving. Instead of table salt, which is sodium chloride and like a knife to our arteries, we can opt for healthier options like Himalayan rock salt or Celtic sea salt. These

📝It's always important to read the ingredients list. The first ingredient listed is what the product is primarily made of. Therefore, it's best to choose products with fewer ingredients. High fructose corn syrup, corn, and soy are some of the most genetically modified food items on the planet, and it's wise to avoid them. Chemical preservatives can cause inflammation, leading to weight gain and other health problems.

While we can't always avoid processed foods, we can certainly reduce their consumption as much as possible. At the beginning, reading food labels may seem tedious, but it will become easier with time. It's a rewarding feeling when we know we're making better choices for our health. We should be wary of misleading labels like "fat-free," "low-fat," "instant," "quick," or "natural," as these indicate some kind of process that’s changed the product and do not necessarily indicate the product's overall healthiness.

Whole food and with as little plastic packaging as possible is always the best way. Then having fun and enjoying the process of improving our health through these simple tools empowers and motivates us to keep going.

10/10/2025

Disordered Eating

When I first saw this photo it stopped me in my tracks. I saved it and every now and again I’ve come back and stared at it. For many reasons. The first being I’m familiar with both ladies - and it brought back a flood of memories and reminders of my time with an eating disorder.

I looked at the lady on the right and remembered myself being that thin - where even my pillow hurt my bones as they protruded. Guilty that this “achievement” had not brought happiness. The voice in my head kept saying "be more controlled - your unhappiness means you're not thin enough".

I looked at the lady on the left and remembered the gorging of food, taking boxes of laxatives to desperately get the shame of putting on weight out. I can physically remember that feeling of being out of control and disgusted with myself

I look at this photo and what I see is the exact same thing manifesting differently. Trapped in desperation. Guilt, shame, fear, guilt shame, fear - repeat the cycle.

Here is my take on this photo, and how to navigate through an eating disorder, disordered eating and body obsession in MY experience.

Let me point out - the society we live in has created disordered eating and a PHOBIA about weight. So you’re not excluded just cos you don’t have a diagnosed disorder. If you're obsessed with how you look, then read on please. Ok so my take:

🌞Firstly, their foreheads are touching. Its SUCH a picture of the mental aspect, the neural pathway embedded, maybe a bit from genetics, but also input from the environment, emotion, as well as the spiritual force, that they’ve chosen to think about themselves as they do.

🌞Secondly, they are looking down. Downcast in two ways. Most people are always looking down at the size of their tummy, the size of their thighs - just running themselves down. Then, there’s that depression in their whole being. Downcast. Downcast. It’s again this constant focus, obsession and shame at their size which overwhelms their whole being. Something must be wrong with them as everything they try doesn’t work and last.

🌞Thirdly, they’re on their knees. Surrendered to fear. Fearful to believe what they know deep inside, that they are NOT actually disgusting. To think against the crowd, against society’s false, fickle mold. It’s too hard to accept that the body and mind are created for gentle and consistent care to sustain long life. They’re lured into thinking if it’s not a hard struggle, with violent exercise, self denial and hatred, then it won’t work and they are surely weak at wanting to be content with simple, common sense balance. This is society’s message.

So how did I personally overcome an eating disorder/disordered eating?

🌞I had an encounter with Jesus Christ and He became my saviour and opened the door to my healing. If you’re not a believer, please don’t stop reading. This journey is yours and any relationship with God is personal so I do hope you accept Him on your journey, I’m just sharing my turning point. To find a purpose and hope greater than the love of what controls you, and to daily surrender and commit to it is the beginning of recovery.

🌞I stopped looking down at my self absorption and focused on others. I’m totally convinced that healing and change comes from shifting the focus outward to others. It’s the best antidepressant, uplifter of spirits and motivator. I look at other people and think about them. I’m interested to know their story and I like to ask questions. The what’s, where’s, why’s and how’s of their lives and thoughts...their path keeps me looking up and not down. Humility removes shame.

🌞I did/do it daily -choosing a new neural pathway of thought that when done consistently became my preferred thought pathway, the old pathway a memory.

🌞I’m committed to the foundational truths of the body and mind that God has created for our benefit. Trusting the truth of consistency.
I acknowledge the realities of consequences for every action.
I’m not afraid to question, test and choose according to these guiding truths. Im not afraid of a lifetime of consistent work and effort!
Nothing is a quick fix and you will never “get to the goal” unless you accept you have to maintain it!!!!
Fear is removed when we are secure which brings lasting control and peace.

All I can say is, this photo reminded me of the heart of my health message.

Its about freedom. It’s a lifelong journey of consistency, of small daily seed sowing. It’s not the size, it’s not the fancy programs but connections that OPEN and bring freedom.

We live in such a disconnected world that promotes you feeling guilt, fear and shame to the point where you question trusting yourself. Don’t be robbed any longer! Be brave to listen to the small voice that says you don’t need to fit the mould and you are loved.

Health has to be on sustainable foundations, it’s not just one thing and it’s personal to you!!

Everything is connected and nothing works alone. I love love love finding the connections and restoring health foundations - to respect myself enough to care for my body but for the service and ministry to others. 😘. I hope you’ll realise the same and experience freedom.