The Healthy 5: Building Healthy Habits
Updated: Oct 7
Welcome to GoinStrong Health Formation's Blog!
July 2026
Healthy habits today build the freedom to enjoy tomorrow!
Healthy habits today build the freedom to enjoy tomorrow! True lifestyle formation isn't about one massive overhaul; it's about the small, intentional choices we weave into our physical, emotional, and spiritual lives every single day.
From rediscovering the healing practice of fasting to creating built-in physical challenges right in our own kitchens, the way we design our days matters. In this post, we are breaking down practical strategies to help you ditch cultural noise, recover quickly from a summer splurge, and build holistic habits that actually stick.
Let's jump into today's topics!
Health
The Health Benefits of Fasting
Fasting is a practice that has largely been forgotten, yet it offers remarkable benefits for both the body and spirit. The more I fast and the more I help others understand its benefits, the more I realize that many people simply don't know how powerful this practice can be.
Fasting supports the body's natural healing processes, promotes healthy weight loss, and has deep spiritual significance throughout history. One of the body's most fascinating responses to fasting is autophagy, a natural process in which the body removes damaged cells and begins repairing itself. It's one of the incredible ways God designed our bodies to heal.
In this video, Dr. Jamnadas explains the science behind fasting, its many health benefits, and practical ways to train your body to fast successfully. Education makes a tremendous difference. The more you learn about fasting, the more confident and effective you'll be when you practice it. One of the keys to experiencing the greatest benefits is making fasting a regular part of your lifestyle.
His video is long, but one of the most comprehensive teachings I've seen about fasting. Listen in chunks, and enjoy!
Spiritual Life
You Do You
One of the most popular phrases today is, "You do you." On the surface, it sounds empowering. It encourages people to be authentic, follow their hearts, and live according to their own truth. But as catchy as it is, this mindset has a serious flaw.
If I simply "do me," I'm relying on my own wisdom, emotions, and desires to determine what's best. The problem is that my feelings change, my perspective is limited, and my heart isn't always leading me in the right direction.
Jesus never told His followers, "You do you." Instead, He said, "Follow Me." He called us to deny ourselves, take up our cross daily, and become more like Him. The Christian life isn't about becoming the best version of ourselves.....it's about allowing Christ to transform us into His likeness.
Our culture says, "Express yourself." Jesus says, "Deny yourself."
Our culture says, "Follow your heart." Jesus says, "Follow Me."
Our culture says, "Live your truth." Jesus says, "I am the way, the truth, and the life."
Ryan Leak has a way of speaking with honesty and clarity. Check out his take on "You do you."
Aging
Built-in Challenges
Jeff: Lisa! Why are all of the oils and sauces stored in the bottom cabinet, where they're practically impossible to reach?
Lisa: Because I want us to have some built-in challenges that keep us moving, bending, reaching!
We had this conversation in our kitchen last night. I like to keep things just out of reach, a little lower, or a little higher than is most convenient. Why? Because it gives me built-in opportunities to move throughout the day without having to schedule a workout. Reaching, bending, stretching, and squatting all help keep my body active and strong.
You've probably heard the saying, "If you don't use it, you'll lose it." There is truth in those words. Our bodies were designed to move, and everyday challenges can help us maintain strength and mobility. For example, I keep my glass bread bowl in the top cabinet, so I have to use my upper body strength every time I make bread. I also try to squat throughout the day instead of bending over whenever possible to help maintain lower-body strength and balance.
Our natural tendency is to make life easier as we age. We tell ourselves, "I'm getting older, so I need to be careful." While there is wisdom in being cautious, sometimes we let ourselves off the hook too easily. We sit more, move less, and gradually lose strength without even realizing it.
When we continue to accept life's small physical challenges, we preserve our strength, independence, and confidence. Movement is medicine, and every little bit adds up.
What steps can you take to make regular life a little more challenging physically?
Summer Time Tips
Things To Do Outside This Summer
Sometimes we just need some ideas.........
Take an early morning or evening walk.
Explore a local park or nature trail.
Ride your bike around your neighborhood.
Go swimming at a pool, lake, or beach.
Visit a farmers market for fresh seasonal produce.
Pack a healthy picnic at a local park.
Plant or tend to a flower or vegetable garden.
Play pickleball, tennis, or badminton.
Toss a frisbee or football with family and friends.
Play cornhole, horseshoes, or bocce ball.
Fly a kite on a breezy afternoon.
Go birdwatching or nature photography.
Try fishing at a nearby lake or pond.
Wash your car for a little exercise and fun.
Walk your dog or volunteer to walk a shelter dog.
Attend an outdoor concert, fair, or community festival.
Visit a botanical garden or arboretum.
Enjoy an outdoor yoga or stretching session.
Watch the sunset from a favorite scenic spot.
Have a backyard barbecue with healthier menu options.
Stargaze on a clear summer evening.
Watch Fourth of July fireworks with family and friends.
Weight Loss
How To Recover From a Summer Splurge
The 24 hours after overeating determine whether this becomes a downward spiral or a simple reset.
Here is what is happening in your body:
Blood sugar is swinging wildly
Inflammation markers are rising
Hunger hormones are disrupted, causing you to feel VERY hungry
After overeating, your system also experiences:
Insulin spikes
Elevated cortisol
Your 24-hour recovery plan:
1. Hydrate with electrolytes
2. Take a 10-minute walk
3. Have a small, balanced meal
4. Journal one food trigger without judgment
5. Plan tomorrow’s first meal
How you respond to overeating matters more than overeating itself.
Think on this.....🤔
One Day .... or .... Day One
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Until next time!
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