Hey Reader,

You can’t fully show up for the work God has called you to do when your body is constantly working against you.

That may sound blunt.

But it’s true.

When your energy is low…

When your weight keeps creeping up…

When your doctor keeps bringing up the same numbers…

When you wake up tired, move through the day tired, and end the night frustrated with yourself again…

It affects more than your body.

It affects your patience.

Your discipline.

Your confidence.

Your ability to serve.

Your ability to lead your family.

Your ability to be present with the people God has placed in your life.

And for Christians, this matters.

Not because health is our highest priority.

It isn’t.

Not because fitness is the same thing as faithfulness.

It’s not.

And not because our bodies need to look a certain way to glorify God.

They don’t.

But because our bodies have been entrusted to us.

Paul writes in 1 Corinthians 6:19-20 (BSB):

That verse is often used to talk about what we should avoid.

But I think it also points to something deeper:

Your body is not disposable.

It is not a side issue.

It is not something to neglect until it becomes a crisis.

It is part of your stewardship.

This is where a lot of Christians get stuck.

We know spiritual disciplines matter.

Prayer matters.

Scripture matters.

Fellowship matters.

Worship matters.

But many believers treat physical health like it belongs in a separate category.

As if caring for the body is somehow less spiritual.

But Jesus said in Mark 12:30 that the greatest commandment is to love the Lord your God with all your heart, soul, mind, and strength.

Heart.

Soul.

Mind.

Strength.

That is whole-person devotion.

Your emotional life matters.

Your spiritual life matters.

Your mental life matters.

And yes — your physical strength matters too.

Not as vanity.

Not as obsession.

As stewardship.

The problem is, most people try to improve their health from the wrong foundation.

They start with shame.

They start with fear.

They start with comparison.

They start with a doctor’s warning, a number on the scale, or another moment in the mirror where they feel disappointed in themselves.

But shame is a terrible foundation for lasting change.

A better foundation is stewardship.

Stewardship asks a different question.

Not, “How do I punish my body into looking different?”

But, “How do I care for what God has entrusted to me?”

That shift changes everything.

Because when health becomes stewardship, the goal is no longer extreme transformation.

The goal is faithful consistency.

And faithful consistency usually starts with simple things.

That’s why I teach what I call the Steward’s Rule of Five.

Five practical actions that help you begin caring for your body without overcomplicating the process.

1. Rest well.

1 Timothy 4:8 tells us that God gives sleep to his beloved - and there's a reason for that.

Your body cannot heal, recover, regulate hunger, manage stress, or rebuild strength if you are constantly running on fumes.

For most people, this means aiming for about 8 hours of sleep and building a consistent bedtime and wake time.

Not perfectly.

But intentionally.

2. Eat real food.

Your body was not designed to thrive on ultra-processed convenience foods every day.

Start with the basics:

Meat.

Eggs.

Minimally-processed dairy.

Fruit.

Vegetables.

Whole foods your body recognizes and can use.

3. Prioritize protein.

Protein helps preserve muscle, support metabolism, manage hunger, and rebuild the body.

A helpful target is around 0.7 grams of protein per pound of your target body weight.

So if your target body weight is 190 pounds, your daily protein goal would be about 133 grams.

Simple formula: 0.7 x target body weight = daily protein goal

4. Walk daily.

Walking is one of the most underrated forms of physical stewardship.

It supports your heart, metabolism, mood, digestion, and energy.

A strong goal is around 8,000 steps per day.

That may sound like a lot if you’re currently closer to 3,000 or 4,000.

But you don’t have to get there all at once.

Park farther away.

Take the stairs.

Walk after meals.

Take a call outside.

Look for small ways to become the kind of person who moves more naturally throughout the day.

5. Build strength.

You don't need to become extreme or live in the gym.

But you do need to challenge your muscles.

Resistance training helps your body become stronger, more capable, and more resilient.

Even 15 minutes a day, 5 days a week, can be a powerful place to start.

That’s the Steward’s Rule of Five:

Rest well, eat real food, prioritize protein, walk daily, and build strength.

Simple.

Practical.

Grounded.

But here’s the honest part:

Simple does not mean easy.

Most people do not fail because they have no idea what to do.

They fail because they try to do it alone.

They start strong for a few days.

Then life gets busy.

The weekend throws them off.

Stress hits.

Motivation fades.

Old habits return.

And before long, they’re back where they started - frustrated, tired, and wondering why they can’t stay consistent.

That’s why community matters.

That’s why structure matters.

That’s why guidance matters.

And that’s why I created the Dream Root Wellness Network.

It's an online wellness community for Christians who want to stop treating their health like an afterthought and start stewarding their bodies with clarity, accountability, and support.

Inside, you’ll learn how to build these rhythms into your real life.

Not with shame.

Not with extremes.

Not with another complicated plan you already know you won’t stick to.

But with simple, daily, faithful action alongside other believers who are pursuing the same thing.

Because your body is not the enemy.

Your health is not a vanity project.

And physical strength is not separate from your walk with God.

It's part of how you steward the life, calling, family, and mission He has entrusted to you.

So if you’re tired of trying to do this alone…

If you know your health needs to change…

And if you want support from a Christian community built around faithful physical stewardship…

​Join the Dream Root Wellness Network today.​

Start building the strength to show up fully for what God has called you to do.

Rooted in Christ, Jonathon

​

P.S. If you want a simple way to start building strength at home — without extremes, confusion, or needing a gym — get our free At-Home Exercise Guide. It’ll help you take the next step in stewarding your body well.