There Is No Shortcut
Over the past few years, I’ve met so many new believers as the world continues along what I can only describe as a prophetic trajectory. For those unfamiliar with that language, I’m referring to the Bible and what it says about the last days. There are many ways people try to explain what’s happening in the world right now, but Scripture is very clear—things will grow darker. People will become more selfish, and what is evil will be called good, and what is good will be called evil. And here we are.
Honestly, I never thought I would see things escalate to this level in my lifetime—but I’m here for it. There’s actually a deep peace in knowing that God told us beforehand so we wouldn’t be afraid. Instead of being anxious, we are invited to draw closer to Him as He continues to unfold His truth. I find so much joy in reading His Word daily, learning, and not being caught off guard by what’s happening.
In this blog, I want to encourage those who are newer in their faith. When you first decide to follow Jesus, it can feel confusing. There’s more to this journey than you may realize at the start—but trust this: He will never leave you. He leads you step by step.
That said, it won’t always be easy.
There will be hard seasons. You may lose friendships, and even relationships with family members may change. Not everyone is ready to receive the truth of God’s Word. Some people will twist Scripture to justify how they want to live—I know this because I used to do it myself before I truly understood.
But God, in His mercy, doesn’t leave us there. Little by little, He reveals truth to us. He invites us to follow Him more deeply, and at times, He disciplines us so we can understand the weight and truth of His Word. Every time He speaks, it’s an invitation to go deeper.
Don’t be afraid of that.
This journey is deeply personal between you and God. While others may walk alongside you at different points, there will be moments where your love for Him is tested. That’s the core of it all—loving God above everything else. At the end of the day, He is the One we answer to, so it’s vital that we align our priorities accordingly.
So, stay rooted in His Word. Read it whenever you can—you will need it. The more you read, the more it will reveal what’s happening in your own heart, in the spiritual realm, and in the world around you. Will you understand everything? No. But the closer you grow to the One who does, the more He will reveal—and with that comes a peace and joy that you will need, especially as the days grow more intense.
This leads into something so important: the journey of sanctification.
In many ways, sanctification becomes a new lifestyle. It’s a process of healing from what we once thought was normal in this world. It’s God restoring us back to His original design—to live in alignment with Him and in true harmony with others. It is, in my opinion, the most complete and holistic healing journey a person can experience.
You may be surprised—just as I have been—by the things God asks you to let go of, and the ways your life begins to change. When I look back at how I lived 10 years ago compared to now, the difference is profound. Some of that is natural growth, yes—but much of it is God refining my life.
In a world overflowing with information and opinions, we need discernment more than ever. There are things being promoted as “normal” or even “good” that, deep down, you can sense are off. This isn’t about opinions—it’s about truth. It’s about aligning our lives with God’s Word and allowing Him to shape us through real, lived experience.
There will be challenges. There will be resistance. At times, there may even be persecution. This journey isn’t temporary—sanctification is lifelong. But the benefits go far beyond what we can fully put into words. Yes, there is the promise of eternity with God—but there is also transformation, freedom, and deep, abiding peace here and now.
We are saved by faith in Jesus—but we are also called to walk with Him daily after we say yes. It’s a relationship. In fact, it’s the most important relationship you will ever have.
Like any relationship, it requires closeness, consistency, and intimacy. No marriage thrives without intentional time together—and the same is true here.
This is the first covenant. The foundation for everything else.
So it is as we walk in the process of sanctification we realize it is not a moment—it’s a process, a relationship of unperfected us trying to relate and be in relationship with a perfect partner, God, Master, Husband, Teacher, Creator, Boss… you get the point. We realize quickly that we don’t really measure up. So He helps us, first by showing us things not so good in us and so it starts. A refining. A continual unfolding of truth where God, in His mercy, reveals what needs to change, layer by layer. And the reality is this: there is no escape from the process if you truly desire to walk with Him. You can delay it, resist it, or ignore it for a time—but if you belong to Him, He will faithfully bring you through it.
The Bible makes this clear:
“He who began a good work in you will carry it on to completion until the day of Christ Jesus.” — Philippians 1:6
God doesn’t start something He doesn’t intend to finish.
It Starts With hearing what He wants you to do, this can be a nudge of conscience, reading The Word or a deep knowing ( Backed by The Word)—But It Doesn’t End There
For many, sanctification begins with a major, visible change. Maybe it’s quitting drinking, walking away from destructive habits, or choosing a different lifestyle altogether. And while that step is powerful, it’s only the beginning.
When I first started, it felt like a steep shift into what I thought was a “healthy” life. But I quickly realized something important:
Just because you stop one harmful behavior doesn’t mean you are fully living in health.
You quit drinking—but then you realize your diet is still harming your body.
You clean up your eating—but then you notice your thoughts are still negative, anxious, or prideful.
You begin renewing your mind—but then your reactions, your words, your heart posture get exposed.
Sanctification is comprehensive. God is not just after behavior—He is after transformation.
“Let us throw off everything that hinders and the sin that so easily entangles.” — Hebrews 12:1
Notice it doesn’t just say sin—it says everything that hinders.
God Reveals in Layers
One of the most humbling parts of this journey is realizing that God doesn’t show you everything at once. If He did, it would overwhelm you. Instead, He reveals things in seasons.
You deal with one area, grow through it, and then He gently puts His finger on something deeper.
It might look like:
- First, your habits
- Then, your health
- Then, your thought life
- Then, your words
- Then, your motives
Each layer brings you closer to who He created you to be.
“Search me, God, and know my heart… See if there is any offensive way in me.” — Psalm 139:23–24
Sanctification requires a willing heart that invites God to search deeper.
The Renewal of the Mind Is Key
At some point, the process shifts from external change to internal transformation. You realize that true freedom isn’t just about what you do—it’s about how you think.
“Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” — Romans 12:2
This is where many people get stuck. It’s easier to change actions than it is to surrender thoughts. But God will not stop at surface-level change—He wants truth rooted deep within you.
There Is No Escaping It—Only Walking Through It
If you try to avoid the process, you’ll often find yourself going in circles—facing the same struggles, the same convictions, the same nudges from the Holy Spirit.
That’s not punishment. That’s love.
God is committed to your freedom and I am a witness who has made many mistake, yet He keeps guiding, teaching and restoring and taking me deeper yet by His mercy and grace. Although I have been knocked down plenty, He keeps helping me get back up.
“For the Lord disciplines the one He loves.” — Hebrews 12:6
“For a righteous man may fall seven times and rise again, But the wicked shall fall by calamity” – Proverbs 24: 16-18
Sanctification can feel uncomfortable because it stretches you, corrects you, and calls you higher. But it is always leading you into greater peace, clarity, and alignment with God.
From Behavior Modification to Heart Transformation
What begins as “I need to stop doing this” eventually becomes:
- “Why do I think this way?”
- “Why do I react like this?”
- “What is rooted in my heart?”
This is where real change happens.
God doesn’t just want you sober—He wants you whole.
Not just disciplined—but transformed.
Not just outwardly “good”—but inwardly renewed.
The Beauty of the Process
Even though sanctification is challenging, it is also deeply beautiful. It means God is actively working in you. It means He hasn’t left you where you were.
Every conviction is an invitation.
Every correction is refinement.
Every step forward is grace in motion.
“And we all… are being transformed into His image with ever-increasing glory.” — 2 Corinthians 3:18
Final Thought
You don’t need to have it all figured out. You just need to be willing to walk with God through each stage.
Say yes when He highlights something.
Surrender when He asks you to let go.
Trust Him when it feels uncomfortable.
Because sanctification isn’t about perfection—it’s about becoming.
And He is faithful to complete what He started.
If you feel you need help to understand or someone to come along and talk you through some of these things, feel free to reach out for coaching.
-God Bless
There are seasons in history when God moves in quiet ways—gently stirring hearts behind the scenes. And then there are moments when His movement becomes unmistakable. We are living in one of those times.
All around us, there is a shaking happening in the world. Systems are being questioned, long-held beliefs are being examined, and many people feel unsettled by what they see. Yet for those who know the heart of God, this shaking should not bring fear—it should bring hope.
Because when God shakes things, it is never without purpose.
The Shaking Has a Purpose
Scripture reminds us that God sometimes allows things to be shaken so that what is true and eternal can remain.
“See that you do not refuse Him who speaks… Yet once more I shake not only the earth but also heaven… so that what cannot be shaken may remain.” — Hebrews 12:25–27
God is exposing lies that have held people captive for years—sometimes even generations. False beliefs, deception, fear, and confusion cannot stand when His truth is revealed.
What may feel chaotic to the world is actually God making room for truth.
He is clearing away what has been built on lies so that people can see clearly again.
Eyes Are Opening and Ears Are Hearing
Right now, God is awakening people.
Many who once resisted truth are suddenly asking questions. People who never sought God are beginning to sense that something deeper is happening. Hearts that once felt hard are becoming soft.
This is not coincidence.
God is opening eyes that were once blind and ears that once could not hear.
Jesus spoke about this when He quoted the prophet Isaiah:
“They will indeed hear but never understand… But blessed are your eyes because they see, and your ears because they hear.” — Matthew 13:14–16
We are watching that promise unfold. People are beginning to see what they could not see before.
And truth, once revealed, has incredible power.
Truth Breaks Chains
Jesus said something profound about truth:
“You will know the truth, and the truth will set you free.” — John 8:32
Truth doesn’t simply inform—it liberates.
Lies keep people trapped in fear, shame, confusion, and hopelessness. But when God reveals truth, chains fall away.
Many people right now are experiencing freedom in ways they never expected:
- Freedom from lies about who they are
- Freedom from fear and hopelessness
- Freedom from spiritual blindness
- Freedom from burdens they carried for years
God is healing hearts, restoring minds, and bringing people back to Himself.
And He is doing it right now.
Your Prayers Are Breaking Down Lies
Never underestimate the power of faithful prayer.
Every prayer spoken in faith weakens the hold of deception. Every time believers ask God to reveal truth, the light pushes back darkness.
Prayer softens hearts.
Prayer prepares the soil.
Prayer invites the Holy Spirit to move in ways we cannot see yet.
Many of the changes we are witnessing today are the result of years—sometimes decades—of faithful believers praying for God to open eyes and reveal truth.
Those prayers are not wasted.
They are being answered.
Speak Truth Boldly
In times like these, believers are called not to shrink back, but to stand in truth with love and confidence.
Sometimes we hesitate to speak truth because we fear rejection or conflict. But this season is different. God is preparing hearts to receive what they once resisted.
Truth spoken in love has power.
You may find that conversations that once felt impossible are suddenly open. People who once argued may now listen. Hearts that were closed may now be curious.
Speak truth.
Not harshly.
Not arrogantly.
But faithfully.
God is already preparing the hearts of those who will hear it.
Do Not Be Dismayed
When the world looks unstable, it can be tempting to feel discouraged. But Scripture reminds us that God is never surprised by what is happening.
He is sovereign.
He is moving.
He is restoring.
The shaking is not the end of the story—it is part of the process.
God is pouring out His love and truth to people everywhere, calling them back to Himself.
And as He does, lives are being transformed.
Families are being restored.
Hearts are being healed.
And people are discovering the freedom that only truth can bring.
God Is Setting People Free
Right now, in homes, churches, quiet prayer rooms, and unexpected places, God is doing miraculous work.
People are encountering His love.
Old lies are being exposed.
New life is beginning.
This is a moment of awakening.
So do not lose heart.
Keep praying.
Keep speaking truth.
Keep trusting that God is working even when you cannot see it.
Because in this very hour, He is opening eyes, opening ears, and setting people free.
Gut Health, Mental Health, and Ancient Wisdom: Rethinking the Way We Care for Our Minds
With the rise in mental health struggles—including increasing diagnoses of Attention Deficit Hyperactivity Disorder (ADHD)—and the deeply concerning increase in deaths through Medical Assistance in Dying (MAID that has reached 100,000!!) here in Canada, I often feel compelled to share as much information as possible about foundational health.
Every time I open social media, I’m met with advertisements suggesting symptoms of ADHD. The messaging often encourages people to identify with the diagnosis and seek medication. Many of the symptoms listed—difficulty concentrating, fatigue, anxiety, overwhelm—are things that many people experience today.
But we also live in a time of unprecedented stress.
After the global disruption of COVID-19 pandemic, constant media exposure, social isolation, and widespread uncertainty, it’s not surprising that many people feel overwhelmed or anxious. If someone has experienced trauma, grief, or prolonged stress, these feelings can intensify.
What concerns me is that the first question is rarely about lifestyle.
Instead of asking about diet, sleep, exercise, social connection, or spiritual health, the conversation often jumps quickly to medication and diagnosis.
Medication can have an important role in certain situations, but it should not be the first or only tool we consider. Too often we overlook simple, foundational areas of health that profoundly influence how our minds and bodies function.
Many people today are undernourished, sleep deprived, socially isolated, spiritually disconnected, and chronically stressed. These factors alone can significantly affect mental health.
I’ve watched too many friends struggle over the past five years. Some lost their health. Some made devastating life choices. Some simply didn’t have the guidance or support they needed. Experiences like that make me even more passionate about sharing knowledge that could help people reconsider the path they’re on.
This isn’t about blaming individuals or dismissing genuine mental illness. Rather, it’s about remembering that our bodies were designed to function best when we care for them holistically.
Sometimes the solutions we need are not new discoveries but ancient wisdom.
Returning to the Basics
Scripture reminds us that transformation often begins with renewing our thinking:
“Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” — Romans 12:2
And we are also reminded that God equips us with what we need:
“For God has not given us a spirit of fear, but of power and of love and of a sound mind.” — 2 Timothy 1:7
Throughout my life, whenever I’ve faced physical, emotional, or mental struggles, prayer and seeking God’s guidance have often led me back to simple foundations:
• Nourishing food
• Physical movement
• Rest and recovery
• Forgiveness and relationships
• Time with God
Sometimes healing comes through diet and exercise. Other times it comes through rest, community, or learning to forgive. Often it comes through a combination of all these things.
Over the years, one of the most powerful areas I’ve focused on is restoring gut health.
Modern research increasingly confirms that the gut and brain are closely connected through what scientists call the gut-brain axis.
Researchers **John F. Cryan and **Ted Dinan explain:
“There is increasing evidence to suggest that gut microbiota influence brain function and behaviour through the microbiota–gut–brain axis.”
— Cryan & Dinan, Nature Reviews Neuroscience
In fact, scientists estimate that around 90–95% of the body’s serotonin—an important mood-regulating neurotransmitter—is produced in the gut.
This means what we eat can influence how we think, feel, and function.
Ancient Foods That Support Gut Health
For thousands of years, traditional cultures consumed fermented foods daily. These foods contain beneficial microbes that help support a healthy microbiome.
Some powerful fermented foods include:
• Kefir
• Sauerkraut
• Kimchi
• Yogurt
• Apple cider vinegar
One beneficial bacterium receiving increasing attention is Lactobacillus reuteri, which naturally lives in the digestive tract and may support immune function, inflammation balance, and gut integrity.
Simple Fermented Foods You Can Make at Home
One of the beautiful things about fermentation is that it is simple, inexpensive, and rooted in ancient food traditions.
Below are a few basic ways to start incorporating fermented foods into your routine.
L. Reuteri Yogurt
This probiotic yogurt has become popular for supporting beneficial gut bacteria.
Ingredients
• 1 quart organic milk or half-and-half is best in my opinion to use.
• 1–2 probiotic tablets containing Lactobacillus reuteri
• 2 tbsp prebiotic fiber (such as inulin)
Instructions
-
Warm the milk to about 100°F (38°C).
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Crush the probiotic tablets and mix them with the inulin.
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Whisk the mixture into the milk.
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Place in a yogurt maker>> This is the one I use and find it great because it sets for the 36 hours in which you need for this type>>
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Ferment for 36 hours.
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Refrigerate and consume within one week.
The extended fermentation allows beneficial bacteria to multiply significantly.
Homemade Kefir
Kefir is one of the most diverse probiotic foods available.
Ingredients
• 1 tablespoon kefir grains
• 2 cups milk
Instructions
-
Place kefir grains in a glass jar.
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Pour milk over the grains.
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Cover loosely with a cloth.
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Leave at room temperature for 24 hours.
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Strain the grains and refrigerate the liquid kefir.
The grains can be reused indefinitely.
Apple Cider Vinegar Tonic
Apple cider vinegar can support digestion when consumed before meals.
Simple Daily Tonic
• 1 tablespoon raw apple cider vinegar
• 1 cup warm water
• Optional: honey and lemon
Drink before meals to support digestive enzymes and stomach acid production. I make my own with remains of apples. I just put my apples in filtered water and let it ferment for a month, place it in my fridge using a glass container.
The Power of Nourishing the Body
When we begin nourishing our bodies with real, living foods, many people notice improvements in:
• energy levels
• mental clarity
• digestion
• mood stability
• overall productivity
Food is not the only factor in mental health, but it is a foundational one that is often overlooked.
Returning to whole foods, traditional fermentation, movement, rest, and spiritual grounding can make an incredible difference.
These ancient practices are not complicated, but they are powerful.
Sometimes the most profound changes come from returning to the basics. Read your Bible daily for true wisdom do what it says including, nourish your body with whole God made foods and listening for instruction.
References
Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: The impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience.
Aarts, E., et al. (2017). Gut microbiome in ADHD and its relation to neural reward anticipation. Microbiome.
Marco, M. L., et al. (2017). Health benefits of fermented foods: Microbiota and beyond. Current Opinion in Biotechnology.
Pothoulakis, C. (2009). Anti-inflammatory mechanisms of action of Lactobacillus reuteri. Alimentary Pharmacology & Therapeutics.
Katz, S. (2012). The Art of Fermentation.
March 3rd — Morning thoughts
Last night I stood outside under a dark peaceful sky and watched the moon slowly turn red. I found the date and time, as I was woken up at 3am for some prayer and meditation as God often does for me. I enjoy that time with Him as the world is quiet and I can hear Him more clearly.
33- March 3rd
The age Jesus was when He gave His life was 33 and as you know, I don’t believe in coincidences the way I used to. Sometimes God whispers through creation in ways that feel deeply personal and direct. As the moon shifted into that deep crimson hue, I couldn’t help but think of Christ’s blood — poured out, not in defeat, but in victory. As we know in a world of false worshipers, especially at this time of year, I think it was fitting that God would remind us in such a powerful way who God truly is and who is truly in charge of it all, if not Jesus Himself. “They” may be able to play with weather. governments, atmospheres in certain regions but they can not move the moon, sun or stars. Somethings are just absolute until He and only He decides. It’s an awesome sign and a wonder.
The Bible tells us from the very beginning that the heavens speak.
“Then God said, ‘Let there be lights in the firmament of the heavens to divide the day from the night; and let them be for signs and seasons, and for days and years.’” — Genesis 1:14
The moon was never just decoration. It marks seasons. It reflects light. It governs tides. And at times, it becomes a sign.
When the moon turns red during a lunar eclipse, science explains the phenomenon beautifully — the earth’s shadow covering it, sunlight bending through the atmosphere, scattering blue light and leaving red. Creation has order. It has design.
But Scripture also reminds us that the heavens can stir our hearts toward eternity.
“The sun shall be turned into darkness, and the moon into blood, before the great and awesome day of the Lord comes.” — Joel 2:31
“There will be signs in the sun, moon, and stars…” — Luke 21:25
Throughout the Bible, the moon stands as a witness. A faithful presence in the night sky.
“It shall be established forever like the moon, the faithful witness in the sky.” — Psalm 89:37
A faithful witness.
Last night, as that red glow hovered over the horizon, it felt like a quiet testimony — a reminder of the cross.
When Jesus hung on Calvary, darkness covered the land.
“From noon until three in the afternoon darkness came over all the land.” — Matthew 27:45
The sky responded to the weight of redemption. Creation felt it.
And here we are, thousands of years later, still looking up.
March 3rd. Thirty-three.
The number itself doesn’t save me. The moon doesn’t redeem me. But it points me to the One who does.
The deep red color of a blood moon reminds me that His sacrifice was not symbolic — it was physical. Real blood. Real pain. Real love.
“Without the shedding of blood there is no forgiveness.” — Hebrews 9:22
And yet that blood was not spilled in tragedy alone — it was poured out in purpose.
When I see a blood moon, I don’t see fear. I see covenant. I see mercy. I see the cost of grace written across the sky in crimson light.
The moon doesn’t produce its own light; it reflects the sun. And maybe that’s the invitation for us too — to reflect the Son.
To shine in the darkness.
To witness faithfully.
To remember the price that was paid.
Last night felt like a holy pause.
A reminder that the same God who set the moon in place also stretched out His hands on a cross.
And under a red-stained sky on 3/3, my heart whispered thank You.
Question everything until you are satisfied in your soul that you have found the truth. I have been doing this my whole life and I have long been satistfied with my belief in Jesus and as I spend time with Him just for fun He leads me to fun findings that only amplify my already strong belief in Him. I’m not telling you this is absolute evidence of Him but I do think it’s neat and wanted to leave this finding for you to decide.
Laminin: Held Together in Body and Spirit
There is something profoundly comforting about knowing that, deep within your body, there are tiny structures working every second to keep you whole.
One of those structures is laminin.
Laminin is a foundational protein found in the basement membrane, a thin but powerful layer of the extracellular matrix that supports nearly every tissue in your body. It plays a vital role in:
Anchoring cells to one another
Stabilizing tissues
Supporting nerve and muscle function
Guiding embryonic development
Assisting in wound healing and tissue repair
Without laminin, cells would struggle to organize properly. Organs would not maintain structure. The body’s architecture would weaken. In many ways, laminin acts like microscopic rebar within concrete — invisible, but essential.
When scientists image laminin at the molecular level, its structure forms one long arm and three shorter branching arms. This configuration often appears cross-shaped in diagrams and microscopy renderings.
For many believers, that visual carries deep spiritual resonance.
A Reflection of the Cross
The cross is the central symbol of the sacrifice and redeeming love of Jesus Christ. It represents surrender, restoration, and the promise of life made new.
And here, within the intricate architecture of the human body, is a protein whose shape resembles that very symbol — quietly holding tissues together.
Science explains the structure through amino acid sequences, molecular bonding, and biological function. Laminin forms its shape because it must bind to other proteins like collagen and integrins, connecting cells to their surrounding framework. Its design is functional, precise, and remarkably efficient.
Faith, however, sees something more.
Not proof.
Not a laboratory argument.
But a reminder.
A whisper that creation itself is ordered, intentional, and beautifully woven together.
When You Feel Fragile
There are seasons when life feels like it’s unraveling.
Moments when relationships strain.
When health falters.
When uncertainty presses in.
Yet even in physical stress, laminin continues its work — helping tissues repair, supporting healing after injury, guiding cells where they need to go. Your body is constantly working toward restoration.
In the same way, Christ works in the unseen spaces of your life.
Colossians 1:17 gently reminds us:
“He is before all things, and in Him all things hold together.”
That verse is not a biology lesson.
It is a spiritual truth.
But how beautiful that the language of Scripture and the language of cellular architecture echo one another.
You are not self-sustaining.
You are supported.
In body.
In breath.
In spirit.
Seeing God in Creation
Romans 1:20 tells us:
“For since the creation of the world God’s invisible qualities — His eternal power and divine nature — have been clearly seen, being understood from what has been made.”
When we look at the human body — at proteins folding with precision, cells organizing into tissues, systems coordinating seamlessly — we are witnessing extraordinary design.
Whether laminin’s cross-like form is coincidence or quiet symbolism, it invites us to slow down and marvel.
Not to argue.
Not to prove.
But to worship.
Creation does not shout.
It reveals.
And perhaps laminin is one small invitation to look closer — to see that we are intricately made, sustained moment by moment, and never outside the care of the One who formed us.
A Soft Encouragement Today
If your life feels like it’s coming apart…
Remember that beneath your skin, beneath your awareness, structures are faithfully holding you together.
And beyond your circumstances, beyond what you can see, the love of Jesus Christ sustains you still.
Let creation remind you:
You are intentionally formed.
You are structurally supported.
You are spiritually upheld.
May you begin to notice God not only in mountaintops and miracles —
but in molecules and membranes.
Because even at the smallest scale,
you are wonderfully made and faithfully held.
I’ve been meaning to share this as a reminder to my spiritually minded friends — especially those who have joined me in the deeper conversations inside the RISE group.
As we pursue growth, healing, and deeper spiritual understanding, we cannot forget the importance of the basic tools we’ve been given to feel well: sound nutrition, quality sleep, sunlight exposure, and regular movement.
This time of year, I receive many questions from clients, and often my response comes back to these foundations. Have you been exercising? You’d be surprised how many people drift away from this simple habit, only to find other areas of their health slowly unraveling.
And don’t worry — I’m speaking to myself here too. I was planning to post this yesterday, but halfway through writing it, I had to stop and ask myself, “Have you trained yet?” I realized I had put my own movement on the back burner. So I paused this post, went for a walk, and took care of myself first.
Many people struggle during this season due to reduced sunlight and fewer opportunities to be outdoors. If you’ve been spending too much time inside and neglecting the basics, this science-backed reminder is for you.
It’s also for my science-loving friends who like to see the research before embracing advice. Think of this as a friendly nudge — supported by evidence — to help you shift your schedule and prioritize the movement your body truly needs.
We walk by faith… and science confirms that walking is good for you.
Before diving into the research, I want to add something important. Exercise is not always the complete answer. I know this personally.
I’ve experienced multiple brain injuries, broken limbs, a broken neck, a season of fibromyalgia, a tumor, a torn muscle — all at different levels of severity. There were times when I could not simply “exercise my way out” of depression.
Sometimes healing takes longer. Sometimes God allows us to remain in a hard place for a season. If you’ve been there — calling out to Him — don’t stop calling. He may be working in ways you cannot yet see. I learned that during one of my most severe bouts of depression.
Exercise absolutely helps. It lifts mood. It increases energy. It restores clarity. But sometimes you must fight a little harder to return to the simple disciplines of movement and nutrition.
Either way, press on. Ask God for daily strength. Appreciate “the science” — or as I like to say, “other people’s observations.” And when you find answers or experience healing, remember to thank Him. Even the ability to exercise is a gift — and not everyone has that gift.
He is the great Revealer of all our needs, both big and small.
Move to Feel good: How Exercise Unlocks Your Body’s “Feel-Good” Chemistry
Most of us know we feel better after a workout. But why? It turns out that exercise triggers a powerful cascade of neurochemical and physiological changes that can elevate mood, sharpen the mind, reduce stress, and even protect the brain from aging and disease. In short: exercise is one of the most effective, scientifically supported ways to boost your brain chemistry — naturally.
Let’s explore the major “feel-good” hormones and neurotransmitters involved, what research says about how exercise affects them, and how to train in a way that maximizes these benefits.
The Brain’s Feel-Good Chemistry: Key Players
Endorphins – Natural Painkillers & Mood Boosters
Endorphins are endogenous opioids produced by the brain and pituitary gland. They act as natural painkillers and are widely believed to contribute to the classic “runner’s high” — a state of euphoria and reduced pain perception during and after sustained exertion. Clinical research clearly shows exercise stimulates these natural opioids, contributing to improved mood and well-being post-workout. (PMC)
Pro Tip: Endorphin spikes tend to be more noticeable with moderate to vigorous aerobic exercise lasting at least 20–30 minutes.
Serotonin – Mood, Sleep & Emotional Balance
Serotonin is crucial for regulating mood, emotions, appetite, and sleep. Exercise increases serotonin synthesis and availability in the brain — partly by helping tryptophan (its precursor) cross the blood–brain barrier more efficiently. Increased serotonin is one reason regular physical activity has antidepressant effects resembling those of some medications. (Frontiers)
Training tip: Regular, sustained aerobic exercise (e.g., brisk walking, jogging, cycling) 3–5 times per week at moderate intensity is linked to consistent serotonin benefits over time.
Dopamine – Motivation, Reward & Focus
Dopamine is central to motivation, reward, pleasure, and goal-directed behavior. Exercise naturally enhances dopamine release and may even increase receptor availability when practiced consistently. Higher dopamine levels help boost motivation, sharpen focus, and influence cognitive performance — including faster reaction times, as shown in recent research. (ScienceDaily)
Practical tip: Interval training and sprints can particularly stimulate dopamine release, especially when paired with goal-oriented workouts (like hitting new personal records or tracking progress).
BDNF (Brain-Derived Neurotrophic Factor) – Growth & Resilience
Beyond classic hormones, exercise also increases levels of brain-derived neurotrophic factor (BDNF) — sometimes called “fertilizer for your brain.” BDNF supports new neuron growth, strengthens neural connections, and is directly linked to improved memory and mood regulation. Regular activity helps keep BDNF levels elevated, which is associated with better mental health and cognitive aging prevention. (Science News Today)
Strategy: Consistency matters more than intensity here — think 150+ minutes of moderate activity weekly.
What the Research Says: Evidence from Clinical Studies
Clinical and meta-analytic research supports the mood-boosting effects of exercise across populations:
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Depression: Exercise has antidepressant effects similar to medication and psychotherapy in many cases, particularly when aerobic and resistance training are combined.
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Anxiety: Moderate-to-high intensity aerobic workouts can lead to moderate-to-large reductions in anxiety symptoms.
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Cognition: A review of more than 130 clinical trials found that exercise improves executive function, attention, and memory across ages.
This is not just “feel-good fluff” — the neurochemical changes triggered by exercise have measurable effects on brain structure and function over time.
How to Train for Feel-Good Hormones
Here’s how to structure your exercise routine to maximize mood benefits:
1. Aim for Regularity
The most consistent findings show regular exercise, even at modest intensities, builds lasting improvements in mood and brain chemistry. Think 4–6 sessions a week, mixing various styles.
2. Mix Aerobic & Strength Training
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Aerobic activity: Brisk walking, jogging, cycling — excellent for serotonin and endorphins.
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Resistance training: Weights or bodyweight circuits — boosts dopamine and supports overall brain health.
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Flexibility & Mind-Body: Yoga, tai chi, and dance can also reduce stress and promote emotional balance.
3. Target the Sweet Spot
You don’t need ultra-long workouts — 30–45 minutes of moderate-to-vigorous exercise is enough to trigger neurochemical changes and enhance mood. Even short 10-15 minute bouts of movement throughout the day help, especially for beginners.
4. Prioritize Consistency Over Intensity
Long-term mental health benefits depend on regular movement, not occasional bursts of extreme activity. Building a habit triggers adaptive neuroplastic changes (like BDNF increase and stable neurotransmitter balance).
Beyond Hormones: Other Brain Benefits of Exercise
Exercise affects more than just neurotransmitters:
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Stress Regulation: Regular activity can lower chronic cortisol (stress hormone) levels and enhance stress resilience. (nmmra.org)
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Neuroplasticity: Physical activity literally reshapes your brain, improving memory and mood regulation. (Science News Today)
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Sleep Quality: Better sleep further enhances mood and cognitive function.
Wrapping Up: Move Well, Feel Well
Science increasingly confirms what many people intuitively know: exercise is powerful medicine for the brain and body. It unleashes a symphony of feel-good chemicals like endorphins, serotonin, dopamine, and BDNF — working together to improve mood, cognition, stress resilience, and overall well-being.
Whether you’re taking your first steps toward fitness or you’re a seasoned athlete, the key is consistency and variety. Find activities you enjoy, set achievable goals, and let your brain chemistry reward you for moving — one workout at a time.
References:
Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., Valet, M., Berthele, A., & Tolle, T. R. (2008). The runner’s high: Opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523–2531. https://doi.org/10.1093/cercor/bhn013
Fisher, B. E., Petzinger, G. M., Nixon, K., Hogg, E., Bremmer, S., Meshul, C. K., & Jakowec, M. W. (2013). Exercise-induced behavioral recovery and neuroplasticity in Parkinson’s disease. Journal of Parkinson’s Disease, 3(4), 601–610. https://doi.org/10.3233/JPD-130217
Gordon, B. R., McDowell, C. P., Lyons, M., & Herring, M. P. (2018). Association of resistance exercise with depressive symptoms: A meta-analysis and meta-regression analysis of randomized clinical trials. JAMA Psychiatry, 75(6), 566–576. https://doi.org/10.1001/jamapsychiatry.2018.0284
Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42–51. https://doi.org/10.1016/j.jpsychires.2016.02.023
Szuhany, K. L., Bugatti, M., & Otto, M. W. (2015). A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. Journal of Psychiatric Research, 60, 56–64. https://doi.org/10.1016/j.jpsychires.2014.10.003
Young, S. N. (2003). Exercise and the regulation of serotonin in the brain. Clinics in Sports Medicine, 22(2), 345–351. https://doi.org/10.1016/S0278-5919(02)00079-5
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