Living Well with Chronic Fatigue Syndrome: Science-Backed Strategies and Practical Tools You Can Apply Today

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Posted: August 13, 2025

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Disclaimer: This article is for informational purposes only and is not a substitute for medical advice. Always consult with your healthcare provider before making significant changes to your lifestyle, diet, or supplement routine.

If you live with Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME/CFS), you already know it’s far more than “just being tired.” It’s a whole-body condition that impacts your energy, brain, muscles, hormones, and even your ability to process everyday stressors. In recent months, I’ve been diving deeper into studying this condition, and I’ve been surprised by how many of my health coaching clients have received this diagnosis. I had no idea how prevalent it is or how deeply it can affect someone’s ability to live well.

CFS can make life feel unpredictable. One day, you might have the energy to go for a short walk, and the next, even showering feels like climbing a mountain. But while there’s currently no “cure” for CFS, there are ways to manage symptoms, improve your quality of life, and live more fully, without burning out. Today, I want to share science-backed insights and practical tools you can start using right now to support your energy, body, and mind. As a believer, I’m reminded of 3 John 1:2, “Dear friend, I pray that you may prosper in every way and be in good health physically just as you are spiritually.” That’s God’s heart for us even when our body feels weak, His desire is wholeness in body, mind, and spirit.

Understanding Chronic Fatigue Syndrome

In my work as a Holistic health practitioner, I’ve noticed a significant increase in women coming to me with Chronic Fatigue Syndrome, especially in recent years. These aren’t just women who are “tired” from busy lives. They are women whose bodies have reached a point of deep, systemic depletion.

From what I’ve seen, it’s rarely just one cause. It’s the stacking of environmental, social, spiritual, and physical stressors over time that pushes the body past its capacity to recover.

  • Environmental: Daily exposure to toxins in food, water, and air; disruption to natural circadian rhythms from artificial light; overstimulation from constant device use. Check out my blog post Detox your skincare
  • Social: The relentless pressure to perform, overcommitment, and the cultural absence of true rest and community care. Check out my post, Breaking up with busyness
  • Spiritual: Disconnection from God’s rhythms of Sabbath and restoration; carrying emotional and relational burdens alone. Check out my post Overcoming Time Starvation
  • Physical: Past infections, hormonal imbalance, metabolic dysfunction, and ongoing inflammation. Check out my blog post about Hormonal Imbalances and health

For years, I have been writing about how our temple is more than just food and nourishment. It’s about a holistic approach to wellness.  The U.S. Centers for Disease Control and Prevention defines ME/CFS as a serious, long-term illness that affects many body systems and often makes it hard to do even daily activities (CDC, 2024). The National Academies of Sciences, Engineering, and Medicine (2015) further describes it as a “complex, systemic disease” involving profound fatigue, post-exertional malaise, unrefreshing sleep, cognitive impairment, and orthostatic intolerance.

Science is confirming what I’ve witnessed firsthand: chronic physical, emotional, and environmental stressors can disrupt immune regulation, impair hormonal balance, and interfere with cellular energy production, root causes linked to the symptoms of CFS.

This is why I believe supporting CFS must be more than symptom management. It requires addressing the whole person, body, mind, and spirit, so we can restore the energy God designed us to have.

What is Chronic Fatigue Syndrome?

Chronic Fatigue Syndrome (CFS) is a complex, long-term illness that affects multiple systems in the body. It is marked by persistent, overwhelming fatigue that lasts for six months or more and is not relieved by rest. Many people with CFS experience post-exertional malaise (PEM), which is a significant worsening of symptoms after even small amounts of physical or mental activity. Other common symptoms include cognitive difficulties, often referred to as “brain fog,” sleep that does not feel restorative, muscle or joint pain, dizziness, and flu-like symptoms.

While the exact cause of CFS is still not fully understood, research suggests several underlying factors may contribute to its development. These include immune system dysregulation, where the immune response may be overactive or impaired; mitochondrial dysfunction, which reduces the body’s ability to produce energy at the cellular level; imbalances in the autonomic nervous system, which regulates functions like heart rate and blood pressure; and hormonal imbalances, particularly involving the stress hormone cortisol.

Because CFS impacts the body so broadly, the most effective approach to support and management is holistic. This means addressing lifestyle habits, nutrition, gentle and appropriate movement such as somatic practices, mental health, and nervous system regulation together.  Its treated as a whole rather than focusing on a single symptom or system in isolation. As believers, we also know that true restoration isn’t just physical because we are more than just a body. It comes when our mind, body, and spirit are aligned with God’s design. While the journey may be slow, we can trust that the Lord is renewing our strength day by day, just as He promised in

Isaiah 40:31, “but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”

It’s not just poetic, it’s redemptive, and I want to offer some holistic approaches to support your Chronic Fatigue syndrome.

1. Learn to “Budget” Your Energy

One of the most helpful concepts for CFS is The Spoon Theory, created by Christine Miserandino. Imagine you wake up each day with a limited number of “spoons,” or units of energy. Every activity, for example, brushing your teeth, cooking, and working, all use up spoons. Once they’re gone, they’re gone.

Why it works:

Pacing prevents post-exertional crashes and helps you stay within your “energy envelope,” a concept supported by studies on activity management in CFS patients.

Practical steps:

  • Track your spoons for a week to learn your patterns.
  • Prioritize essential tasks; let go of the rest or delegate.
  • Insert rest periods before you feel exhausted, not after. This is a preventative approach, not reactive.

2. Move Gently, Not Aggressively

For people without CFS, “just exercise more” might help energy levels. For CFS patients, too much too soon can trigger a flare-up. The goal is to maintain mobility, circulation, and muscle health without overtaxing your system.

Research shows that overly aggressive exercise programs can worsen symptoms in CFS. Gentle, restorative movement supports circulation, mood, and joint health without spiking energy demand.

Practical steps:

  • Start low and slow: Begin with 5–10 minutes of gentle stretching, somatic movement, or restorative stretching that integrates movement, breath, and flexibility. We have FaithFueled Flow movement on the FaithFueled Life App, and our Somatic Practice library is growing. It offers the truth of Scripture with somatic movement.
  • Focus on symmetry and stability (especially important if you have joint issues).
  • Avoid high-intensity cardio or heavy lifting until you have a stable baseline. It takes time. You can get back to a cardio routine if you give yourself time to restore your body and energy.

3. Prioritize Restorative Sleep

Sleep in CFS often doesn’t feel refreshing, even if you get a full night. But improving sleep quality (not just quantity) can make a difference. Poor sleep can worsen inflammation, impair immune function, and lower pain thresholds; these are all factors in Chronic Fatigue Syndrome symptoms.

Practical steps:

  • Consistent bedtime and wake time (even on weekends)
  • Screen-free wind-down for at least an hour before bed
  • Support your body’s natural melatonin production by dimming lights in the evening
  • Experiment with relaxation tools: magnesium glycinate, warm baths, guided sleep meditations, or gentle breathwork

Research shows, “Magnesium glycinate is a well-regarded supplement known for its potential to contribute to better sleep and alleviate overall anxiousness.It has been suggested to have a calming effect on the nervous system, potentially helping individuals fall asleep faster and experience more restorative sleep.” Faisal Tai, MD WebMD

4. Nourish Your Cells

CFS often involves mitochondrial dysfunction, which means your body’s “energy factories” aren’t producing enough ATP (cellular energy). Targeted nutrition can help support mitochondrial health and stabilize blood sugar. Nutrients like B vitamins, magnesium, CoQ10, and omega-3 fatty acids play roles in energy production and inflammation control. Nourishing well can help support your Chronic Fatigue Syndrome.

Practical steps:

  • Eat balanced meals with protein, healthy fats, and fiber-rich carbs to avoid blood sugar crashes.
  • Favor anti-inflammatory foods: leafy greens, berries, fatty fish, olive oil, nuts, and seeds. Check out my post on how to support joint pain
  • Stay hydrated, and add electrolytes if you experience dizziness or low blood pressure.
  • Consider supplements (with professional guidance): magnesium, B-complex, CoQ10, omega-3s. Check with your doctor to see if these are supplements that you should consider. 

5. Support Your Nervous System

CFS often comes with autonomic nervous system dysregulation, meaning your “fight-or-flight” response may be overactive. Calming the nervous system can reduce overall symptom severity. Practices like mindfulness meditation, breathwork, and gentle restorative stretching have been shown to reduce perceived fatigue and improve quality of life in chronic illness.

Practical steps:

  • Try breath pacing: Inhale for 4 seconds, exhale for 6–8 seconds, repeat for 5 minutes.
  • Body scans or progressive muscle relaxation before bed
  • Incorporate prayer or meditative Scripture reading if faith is part of your life
  • Spend time outdoors in natural light for circadian and mood support

6. Address Mental and Emotional Health

CFS can be isolating and discouraging. It’s common to experience depression or anxiety alongside physical symptoms. Addressing your mental and emotional health is not only important. It’s essential to whole-body healing. Chronic illness and depression share inflammatory pathways, so mental health care can improve physical outcomes, too.

Practical steps:

  • Connect with a therapist familiar with chronic illness or somatic therapy. Here is a link to the Christian Counselor Directory.
  • Join a supportive community (online or in-person) where you can share experiences without judgment.
  • Keep a compassionate journal. Instead of focusing on what you can’t do, write down one thing each day you are proud of.

“Writing about traumatic events was associated with fewer visits to the health center and improvements in physical and mental health.” Pennebaker & Beall (1986) SpringerLink

7. Work with Your Healthcare Team

Because CFS is multi-systemic, you may benefit from a team approach:

  • Primary care provider for ongoing monitoring
  • Nutritionist or holistic health practitioner for diet and supplement guidance
  • Physical therapist for movement strategies
  • Mental health professional for coping skills and emotional resilience

If possible, find practitioners who are trauma-informed and familiar with CFS, as pushing the wrong interventions can lead to setbacks. I’ve walked alongside countless women who thought feeling depleted was just their “new normal.” Through a holistic, faith-fueled approach, they’ve restored energy, regained confidence, and truly reclaimed their temples.

What do I do if I have Chronic Fatigue Syndrome or feel think I do?

With years of experience, respected credentials, and testimonies from women who now feel stronger in body, mind, and spirit, I’d be honored to be part of your wellness support team. If you are living with CFS, know this: you are not defined by your productivity. God is with you in the slowness, in the pauses, and in the moments you feel weak. He is restoring you in ways you may not see yet, but His strength is made perfect in your weakness. Your healing journey may be slow, and that’s okay. By pacing yourself, nourishing your body, supporting your nervous system, and prioritizing restorative rest, you can create a life that’s both gentler and more fulfilling.

For some, it’s Chronic Fatigue Syndrome (diagnosed by a healthcare professional). For others, it’s a mix of hormonal imbalance, stress, and years of pushing through without true rest. Whatever the cause, the result is the same. Your body feels depleted, your energy is gone, and even daily tasks feel overwhelming.

You don’t have to stay in that place. Together, we can create a personalized, faith-centered plan that addresses your nutrition, movement, nervous system health, and spiritual rhythms so you can rebuild energy in a way that honors both your body and your season of life.

Schedule your free Comeback consult today and discover how personalized support can help you step into the vibrant life God designed for you. You are not broken. You can learn a new rhythm and reclaim your temple.

Do you know someone who has unexplained Chronic Fatigue Syndrome?

Reference List (APA 7th Edition)

Centers for Disease Control and Prevention. (2024, January 5). Myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS). U.S. Department of Health & Human Services. https://www.cdc.gov/me-cfs/index.html

Miserandino, C. (2003). The spoon theory. But You Don’t Look Sick. https://butyoudontlooksick.com/articles/written-by-christine/the-spoon-theory

National Academies of Sciences, Engineering, and Medicine. (2015). Beyond myalgic encephalomyelitis/chronic fatigue syndrome: Redefining an illness. The National Academies Press. https://doi.org/10.17226/19012

Tai, F. (n.d.). Magnesium glycinate for sleep: Benefits, dosage, and side effects. WebMD. https://www.webmd.com/sleep-disorders/features/magnesium-glycinate-sleep

Pennebaker, J. W., & Beall, S. K. (1986). Confronting a traumatic event: Toward an understanding of inhibition and disease. Journal of Abnormal Psychology, 95(3), 274–281. https://doi.org/10.1037/0021-843X.95.3.274

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Your Christian Embodiment book is here!

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Updated: July 30, 2025

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I didn’t write The Embodied Beloved to add another title to a bookshelf. Honestly, I wasn’t even planning to publish a book this year. I’ve been writing for years, processing, praying, wrestling. Then one day, I felt the Spirit stir. It was time to finish. What I created isn’t a lofty manifesto. It’s not another complicated book about neuroscience or trauma written to show off my expertise. I’ve read those. Some are overwhelming. Others are triggering. Many don’t speak to the real-life experiences I see in the women I serve.

After years of learning, it was time to teach. I wrote this book to hold space for the woman who’s been asking, “Is there more to wellness than food plans and workouts?”
The answer is yes.

You’re not just a spirit in a body. You are an embodied soul, fearfully and wonderfully made (Psalm 139:14), knit together with intention, purpose, and glory. But somewhere along the way, many of us, especially as Christian women, learned to live fragmented. We praise God with our mouths while ignoring the pain pulsing through our bodies. We serve others while silently starving for rest, restoration, and truth.

The Embodied Beloved isn’t here to give you more rules. It’s an invitation to return to the sacred connection between your body, your breath, and your belonging in Christ. It’s approachable, practical, and applicable.

One reader said,

“Got your book last night! 

Read first two chapters this morning.  

Easy to read. 

Straight forward. 

Clear. 

Solid. 

Grace trains us. 

Not perfection. Proximity! 

My worth was never in the hustle.  

So good. And I’m I my two chapters in. 

Thanks for writing this book!”

The Disconnect: When Your Body Becomes a Battleground

For years, I treated my body like a problem to solve instead of a temple to steward. Maybe you can relate. My identity was tangled in scale numbers, size tags, and cycles of shame. I would pray for self-control while punishing my body with restriction. I called it “discipline.” But it was a disconnection.

How Christian Embodiment Heals Trauma: A Faith-Based Approach

This isn’t just personal. It’s theological.

In the Garden, the serpent’s lie was simple: “God is withholding good from you” (see Genesis 3). The first act of disobedience involved the body and food. That wasn’t random. The enemy still attacks our sense of safety in our bodies and our trust in God’s provision.

When you carry emotional pain in your body. Tight shoulders, anxious gut, a heavy chest; you’re not just being “dramatic” or “sensitive.” You’re living out the truth of

Proverbs 17:22: “A joyful heart is good medicine, but a broken spirit dries up the bones.”

God’s Design Is Embodied

God didn’t make us floating heads or purely spiritual beings. Jesus came in the flesh (John 1:14). He wept. He sweat. He ate. He touched. He moved. Every part of His embodied life was holy. And because of Him, so is yours.

Paul reminds us,

 Don’t you know that your body is a temple of the Holy Spirit who is in you, whom you have from God? You are not your own, for you were bought at a price. So glorify God with your body. 1 Corinthians 6:19-20

What Science Is Catching Up to Scripture

Modern research is beginning to affirm what Scripture has long revealed: our emotions don’t just “live in the mind” they live in the body.

Dr. Bessel van der Kolk in The Body Keeps the Score and Dr. Caroline Leaf’s work on neuroplasticity confirm what Romans 12:2 already told us: we are transformed by the renewing of our minds through repeated, embodied action.

You cannot separate your beliefs from your behaviors, or your healing from your body. What you believe is how you function. Your thoughts inform your actions, and your nervous system follows suit. That’s why The Embodied Beloved doesn’t just offer inspiration. It invites transformation.

This isn’t a book filled with language you need a neuroscience degree to decode or chapters that name every lobe of the brain but forget the real-life struggles of everyday women. I didn’t want another book that talked about healing without helping you experience it.

Instead, I created something simple, holy, and applicable.
Every chapter includes Scripture meditations, breath prayers, somatic movement practices, and reflective prompts. It’s not meant to be rushed. It’s meant to be lived. To pause. To process. To reconnect.

My entire life, I’ve had to create what I didn’t see. This blog? This book? Bible and Bootcamps that have now evolved into Reclaim Your Temple. The FaithFueled Life App. They are all reflections of that same calling. To carve out what didn’t yet exist. The Embodied Beloved exists because I needed it, my clients needed it, and maybe you do too.

One reader said,

“It’s great and such a labor of love and grace that only comes with experience. To read the book is an experience and journey in itself. Grateful you did this. Thank you.”

Who This Book Is For

  • The woman who feels stuck in shame cycles about food, fitness, or her body.
  • The believer who’s done all the Bible studies but still feels emotionally blocked.
  • The Christian health coach or ministry leader who wants a deeper, more integrated approach to healing.
  • The daughter of God who’s ready to stop performing and start abiding.

What Readers Are Saying

One reader said,

“I’ve never felt so seen, so equipped, and so held.”

What You’ll Learn in The Embodied Beloved

  • How your body tells your story, and how to listen with compassion
  • The spiritual and scientific power of breathwork and nervous system regulation
  • Why food, movement, and rest are holy rhythms
  • How to release trauma through Scripture-based somatic practices
  • What it means to walk in freedom as the Beloved and live in your day to day life.

Each chapter includes:

  • “The Beloved Speaks” reflections from real stories on women that I have coached over the years.
  • Breath Prayers + Scripture Meditations to pause and anchor you in truth and regulate your nervous system
  • Reflection Prompts to process and embody each chapter
  • Stillness + Movement Practices to present your body as a living sacrifice.

This Is the Journey Home

I wrote The Embodied Beloved to disrupt the narrative that your body is a battlefield. It’s not. It’s the place God chose to dwell. It has taken me years to find freedom in movement, food, and how I see myself, and now, I want to give that same gift to you. But not from me, from the One who still sets captives free.

“It is for freedom that Christ has set us free. Stand firm then, and do not submit again to a yoke of slavery.” — Galatians 5:1 (CSB)

This isn’t a catchy tagline. It’s my mission.
To guide women back to the freedom Christ already purchased for them, through breath, through truth, through embodiment.
I am honored to serve you on that journey.

Grab your copy of The Embodied Beloved on Amazon

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How Christian Embodiment Heals Trauma: A Faith-Based Approach

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Updated: June 18, 2025

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I used to think my body was the problem. It felt too big, too tired, too broken, and honestly, just too much to manage. So I did what I thought I was supposed to do. I hustled. I dieted. I pushed through injuries. I ignored hunger and called it discipline. I wore my busyness like a badge, proud of how much I could carry even if it was silently crushing me. Movement became punishment. Food became morality. Somewhere deep down, I believed that if I could just get it right, my size, my energy, my mood, then maybe, just maybe, I’d finally feel peace in my own skin. But peace never came.

If you’re new to this small little corner of the internet, welcome. Ten years ago, I was underweight spiritually and overweight physically. I started chasing weight loss, desperate to feel better in my body. But what I found was something deeper. I found freedom. Not because I hit a goal weight, but because God met me right in the middle of my mess. I’ve been sharing my thoughts, insights, and hard-earned wisdom on this blog ever since.

Changing My Story

And maybe, you know exactly what I mean. Maybe you’ve spent years’ decades trying to earn your rest. You’ve confused hustle for holiness. You’ve believed the lie that your worth is in your willpower. But now, your body is whispering what your spirit is too weary to say: This isn’t working.

And Sis, and I know you’re not my sister by blood, but maybe by Spirit, or maybe just by shared struggle, hear me when I say this: it’s not your fault. The problem was never your body. The invitation has always been there, quietly waiting, calling you to come home to yourself. To rest in the presence of a God who isn’t checking your waistline or your to-do list. To move with grace instead of guilt. To eat with joy instead of shame. To live like you’re already loved, because you are.

And yes, I know it might sound easier for me to say that now. I’ve hit my goal weight. I live a healthy, sustainable lifestyle. But let me be clear, that’s not the win. Because one question I ask almost every client is this: “What will actually change when you hit your goal weight?” And most of the time, their answer is… nothing. Not their joy. Not their peace. Not their sense of worth.

Because this isn’t about your body. It never was. It’s about something so much deeper, something holy. And I can say that not because I’ve mastered it, but because I’ve lived it. I’ve done the diets. I’ve run the miles. I’ve punished and praised my body in the same breath. But eventually, I stopped chasing the mirror and started chasing the truth. And that journey, the messy, grace-filled, holy journey, is what I’ve poured into my book.

“Not that I have already obtained all this, or have already arrived at my goal, but I press on to take hold of that for which Christ Jesus took hold of me.” Phillipians 3:12

So if your heart is pounding and you feel seen right now, keep reading. Because I wrote this for you.

The Culture of Hustle, the Cost of Disconnection

We live in a culture that praises self-optimization and glorifies hustle. It’s overwhelming the messages we get daily. Wellness becomes another thing to conquer. Productivity becomes a false idol. And women, especially Christian women, are often told that their bodies are either a distraction or an afterthought.

Check out my post.

Breaking Up with Busyness

But God never called us to hustle for our worth. He called us to abide (John 15:4–5).

Modern neuroscience affirms what Scripture has long declared: striving from a place of fear or shame dysregulates our nervous systems and keeps us in chronic states of stress. “The body keeps the score,” as Dr. Bessel van der Kolk writes, storing emotional pain in our tissues, posture, and breath patterns (Van der Kolk, 2015). Our attempts to disconnect from our discomfort only deepen our dis-ease.

But when we slow down, breathe, and reconnect to the body with compassion, something beautiful happens. Our parasympathetic nervous system activates the systems that tell us to take a moment, rest, and process what’s going on. Cortisol levels decrease. Blood flow returns to the prefrontal cortex (the decision making part of our brain), allowing us to respond instead of react (Porges, 2011). In simple terms: when we stop hustling and start listening, healing begins. I teach it, I preach it, and I live it. It really does work, and it can change you from the inside out. But it takes time. Everything in nature does, and it takes more time than a 90-day fix. It’s an ongoing lifestyle change that may require you to do things you didn’t do before, live how you never lived, and remove things in your life that are not serving you well.

From the Garden to the Mirror

This war we feel between our body and our worth is not new. It goes all the way back to the garden. In Genesis 1:27–31, God created us in His image and called us “very good.” There was no shame in Adam and Eve’s nakedness. Only wholeness, belonging, and embodied peace. But the moment sin entered the picture, so did shame. What did Adam and Eve do? They hid. Covered up. Distrusted the very body God called good. And dressed themself with temporary, uncomfortable fig leaves.

And we’ve been doing it ever since.

We’ve inherited what I call the “fig leaf mentality,” that deep, exhausting drive to cover up what we think is wrong with us. To manage our image. To fix, perform, and prove our worth instead of simply receiving it. But let’s pause for a second, because have you ever felt a fig leaf? It’s rough. Scratchy. Abrasive. That’s what shame management feels like. The tools we use to hide perfectionism, people-pleasing, overworking, and body obsession they rub us raw. And they never actually heal us. They just keep us reaching for the next fix, the next plan, the next version of ourselves we hope will finally be “enough.” But the gospel doesn’t ask for self-improvement. It invites surrender. It calls us into wholeness, not through performance, not through punishment, not through perfection, but through Christ alone.

Romans 12:1 urges us to “present your bodies as a living sacrifice, holy and pleasing to God. This is your true and proper worship.” Not your productivity. Not your waistline. Your body. What if your healing didn’t start with more hustle, but with honoring your body as holy?

The Science of Embodiment

Embodiment, by definition, is the experience of being fully present and aware in your physical body, and it’s more than just a buzzword. It’s a proven path to healing. Researchers like Dr. Stephen Porges (Polyvagal Theory) and Dr. Peter Levine (Somatic Experiencing) show how trauma, anxiety, and chronic stress disconnect us from our bodies. This disconnection can lead to digestive issues, autoimmune flares, hormone imbalance, disordered eating, and mental health struggles (Levine, 2010; Porges, 2011). I have experienced many of these disembodied symptoms.

But when we practice breathwork, slow movement, mindful eating, and self-compassion, we begin to rewire our brain’s neural pathways. A concept known as neuroplasticity (Siegel, 2020). Over time, new habits of peace, presence, and embodied trust can replace old patterns of self-rejection and shame. I like to say that what we repeat, we root, and neuroplasticity can be for us or against us. Depending on what we are repeating. In other words, the body is not the obstacle. It’s the access point to healing.

Healing Isn’t Just Physical. It’s Spiritual

Scientific discovery is now aligning with timeless biblical truth. In 1 Corinthians 6:19-20, Paul reminds us that our bodies are temples of the Holy Spirit. That’s not metaphorical. God dwells in us. And yet, so many of us live like renters in our own bodies; detached, critical, ashamed. But what if the body you live in right now, with its scars, softness, stretch marks, and stories, is already a sacred space?

Jesus didn’t bypass the body in His ministry. He healed it, touched it, nourished it, and resurrected it. And He still does. The invitation isn’t to escape your body. It’s to meet Jesus there.

Psalm 34:5 says, “Those who look to Him are radiant; their faces are never covered with shame.” That includes your face, your posture, your body, and your breath. You are not meant to live bowed under shame. You are invited to rise and live beloved.

That’s Why I Wrote The Embodied Beloved

This book is my offering, part story, part theology, part practical guide, to help women stop striving and start healing.

Inside you’ll find:

Breath prayers and spiritual practices to reconnect with God through your body
Science-backed insights on trauma, neuroplasticity, digestion, hormones, and embodiment
Theological grounding for intuitive eating, rest rhythms, and movement as worship
Stories of transformation from women who traded shame for freedom
Somatic and physical exercises to help you feel rooted, safe, and whole again
Biblically based eating guidelines to help you nourish God’s temple at its best.

You’ll learn how to steward, not shrink, your body. You’ll reclaim food, movement, and rest as acts of worship. And most of all, you’ll remember who you are: The Beloved.

Pre-Order Now + Begin the Journey

The Embodied Beloved releases July 1, but when you pre-order now, you’ll receive an exclusive Companion Journal Preview filled with Scripture meditations, reflection prompts, and healing practices to begin today.

Let this be your Summer with the Savior, a sacred reset of heart, mind, and body.

Pre-Order Here

No more hustling. No more hiding.
It’s time to come home to your body, your breath, and your Belovedness.

References (APA Style):

  • Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.
  • Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton & Company.
  • Siegel, D. J. (2020). The Power of Showing Up. Ballantine Books.
  • Van der Kolk, B. A. (2015). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.
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Why the scale number is not important in your weight loss

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Updated: April 29, 2025

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You Won’t Find Your Worth in a Scale Number, Because You’ve Already Been Proven

Our society is obsessed with weight loss transformation, it’s easy to fall into the trap of believing that our worth can be measured by a scale number. We start equating a lower number with a better life, thinking that once we hit our “goal weight,” we’ll finally be happy, healthy, and whole.

But here’s the truth: a healthy body weight may matter in clinical settings, for things like medication dosage or chronic illness prevention, but it was never meant to define your value. Your worth was determined long before you ever stepped on a scale.

I always remind my clients,
“Unless you’re planning to tattoo your weight on your forehead, it’s not really about the scale number.
What truly matters is how you feel when you walk into a room—how you carry yourself, how you see yourself, and whether you know who you are and Whose you are.”

Because here’s the truth:
There are plenty of people who’ve hit their “goal weight” and still struggle with insecurity. They’ve reached the number but not the freedom. Because confidence isn’t found on the scale. It’s found in your identity.

The Lie Behind the “Ideal Weight”

We’ve been conditioned to believe that being a smaller size equals being more lovable, successful, or disciplined. The phrase “how to lose belly fat” shows up in over 10,000 Google searches each month. “Weight loss tips for women over 40,” “weight loss workouts for beginners,” and “how to lose weight without dieting” flood our feeds. But behind all those searches, there’s often a deeper desire—to feel enough.

And yet, the scale can’t measure your joy. It can’t quantify your calling. It can’t weigh your worth. Check out my post on

The Surprising Link Between Your Health and Identity in Christ (It’s More Than Willpower)

You Are Named, Not Numbered

You don’t have to wait for a future version of yourself to be worthy of God’s love. The world has trained us to measure ourselves in metrics, calories tracked, inches trimmed,and BMI calculated to the decimal. It hands us numbers and dares us to believe they define who we are. Whether, it’s the digits on the scale, the size stitched into our jeans, or the body fat percentage on a health app, we’re constantly invited to reduce our identity to what can be calculated or compared.

But Scripture speaks a radically different narrative. One not written in numbers but in names.

“Fear not, for I have redeemed you; I have called you by name, you are mine.” —Isaiah 43:1

This is not just a comforting verse. It’s a divine declaration. It’s the voice of the Creator cutting through the noise of culture to remind you that your identity was never meant to be outsourced to the opinions of others or the shifting standards of body image.

God does not wait until you’ve lost the last ten pounds to call you beloved. He does not require a “goal weight” before He welcomes you into His arms. He does not withhold His affection until you reach a lower BMI or finally conquer your cravings. His love does not operate on conditions. It operates on covenant.

He doesn’t say, “You are mine once you’ve fixed yourself.”
He doesn’t whisper, “You are mine after you’ve earned it.”
He proclaims, “You are mine. Now. As you are. Fully.”

Because in His eyes, you are not a work in progress waiting to be approved. You are a masterpiece in motion, already sealed with the signature of Heaven. While the world sees numbers, God sees names. While the culture counts calories, God counts the hairs on your head (Luke 12:7). He sees you in your current body, not just the one you’re working toward, and He calls you redeemed.

This means you don’t have to wait to love yourself until you’ve changed. You don’t have to shrink to be seen. You don’t have to prove your worth by chasing after a shifting scale number that was never meant to measure your value.

You are already seen. Already known. Already chosen. Not because you’ve earned it, but because He’s declared it. You are His. Wholly. Unquestionably. Already

Weight Matters for Medicine, Not for Measuring Your Morals

Let’s be clear: this isn’t just a motivational post dressed up in spiritual language. This is a call to realign your perspective with biblical, biological, and emotional truth. Because yes, weight can play a role in physical health. That’s a fact, not fiction. According to research published in the Journal of the American Medical Association, body weight can influence how your body responds to certain medical interventions, like anesthesia dosage, and may increase risk factors for conditions such as type 2 diabetes, cardiovascular disease, and hypertension (Hogue et al., 2009; Kushner & Bessesen, 2007). In these clinical scenarios, the number on the scale serves a practical purpose. It helps inform responsible care.

So no, I’m not demonizing data. I’m not ignoring science or pretending that weight has no bearing on physical health outcomes. But we are reclaiming the boundary line between using the scale as a tool and allowing it to become a judge.

There is a world of difference between using your weight as information and internalizing it as identity.

When we start to equate the number on the scale with our spiritual maturity, self-worth, or value as a human being, we cross a line God never asked us to cross. That’s not health. That’s a hijacked narrative. That’s when stewardship becomes shame.

We begin to believe that a higher weight signals laziness or lack of character. That staying in a larger body somehow means we’re failing at faith, discipline, or holiness. That thinner automatically equals better, godlier, more successful. And suddenly, the fruit of the Spirit is replaced with the fear of gaining five pounds.

Let’s call it what it is: that’s not gospel truth—that’s diet culture masquerading as righteousness.

Jesus never measured someone’s spiritual standing by their waistline. He never praised thinness as holiness or demanded body transformation as a prerequisite for healing. He saw the person before the problem, the heart before the habits. He never shamed a body into surrender; He loved it into freedom.

And if our approach to wellness is breeding anxiety, obsession, or moral shame, then it’s not rooted in the Spirit of God—it’s rooted in the spirit of performance.

Beloved, the Lord invites us into stewardship, not striving. Into freedom, not fixation. Into health that honors Him, not hustle that depletes us.

Yes, the scale may provide data. But it was never designed to be a diagnostic of your worth. Let’s put it back in its proper place.

Not as judge.
Not as god.
But simply—as a tool. One of many. And never the most important.

Weight ≠ Health: Why Body Composition Matters More

Let’s take this a step further because it’s not just about what you weigh, but what makes up that weight.

Your body is made up of bones, muscles, water, organs, and fat. When you step on a traditional scale, it lumps all of that into one single number. But that number doesn’t tell you the full story of your health.

That’s why weight and health are not the same thing.

Two people can weigh the exact same amount, but have completely different health profiles because one may carry more lean muscle and less visceral fat, while the other carries more fat but less muscle mass. The number on the scale can’t distinguish that difference. But your body composition can.

Weight = total mass.
Body Composition = what that mass is made of.

And when it comes to long-term health, body composition is a far more accurate and empowering metric.

Increased muscle mass, for example, is linked to better metabolism, lower insulin resistance, stronger bones, and even improved mood. Meanwhile, excess visceral fat (fat stored around your organs) can increase your risk for chronic disease, even if your weight falls into the “normal” range.

According to Holmes et al. (2021), body composition provides significantly more insight into cardiometabolic risk factors than BMI or weight alone, highlighting the need to shift away from scale-based assessments to more comprehensive evaluations of physical health.

A Better Tool: Body Composition Scales

If you’re someone who wants to keep an eye on your health metrics while avoiding the shame spiral of traditional scale culture, consider investing in a body composition scale.

These smart scales offer a breakdown of:

  • Body fat percentage
  • Muscle mass
  • Bone density
  • Water weight
  • Visceral fat levels

It’s not about obsessing. It’s about understanding.

But hear me: even then, let the numbers serve you, not rule you. Let them be information, not identity. Let them guide your stewardship, not determine your worth. Because no matter what your body is made of, you were made in the image of God. And He sees far beyond what any metric ever could.

Health Is Not a Holiness Competition

It’s tempting to spiritualize self-discipline and hustle in the name of health. But chasing after the “perfect” body often leads to burnout, not breakthrough. We begin to confuse wellness with righteousness, and that’s a dangerous lie.

“But God demonstrates His own love for us in this: While we were still sinners, Christ died for us.” —Romans 5:8

Before you lost the weight. Before you meal-prepped. Before you started that fitness plan. God already said, “You are worth dying for.”

Break Up With the Scale as Your Scoreboard

When you treat the scale as your validation, you’ll always be a few pounds away from peace. The number keeps moving, and so do the goalposts. You hit your goal weight, and suddenly the pressure to maintain it kicks in. That’s not health. That’s weight loss obsession disguised as discipline.

“It is for freedom that Christ has set us free… Do not let yourselves be burdened again by a yoke of slavery.” —Galatians 5:1

Whether it’s compulsive workouts, calorie-counting legalism, or shame-filled mirror checks. If it isn’t leading you to grace, it’s not leading you to God.

A Kingdom Perspective on Your Body

Let’s flip the script.

  • Your body is not a problem to fix. It’s a temple to stewardship.
  • Your plate is not a battleground. It’s a gift from God.
  • Your movement isn’t for punishment. It’s praise in motion.

Research from the National Eating Disorders Association (NEDA) confirms that people who tie self-worth to appearance experience higher rates of anxiety, depression, and disordered eating (NEDA, 2021). In contrast, those who pursue identity-based wellness grounded in faith often enjoy more sustainable, peaceful health outcomes (Koenig, 2004).

Because when love, not fear, is your motivator, everything changes.

You Can Want Change Without Hating Yourself

It’s perfectly okay to want more for your body. Wanting to feel stronger, more energized, or more at ease in your movement doesn’t mean you’re vain or ungrateful. It simply means you’re paying attention. It means you’re beginning to recognize your body not as a problem to fix, but as something valuable, something worth caring for.

Maybe you’re starting to notice a desire for vibrancy, not because of cultural pressure, but because you’re finally listening to your body’s signals. You’re tuning in to the fatigue, the tension, or the dullness that’s been easy to ignore for years. You’re starting to believe that feeling better is possible, and that pursuing health isn’t selfish, it’s responsible.

So yes, it’s okay to follow a structured meal plan with purpose and intention. It’s okay to join a Christian wellness program that encourages you to move your body in ways that build strength, reduce stress, and honor the temple God gave you. It’s okay to want change, as long as that change is motivated by love, not shame.

Because the desire to grow doesn’t always come from rejection. In fact, it often comes from the realization that you’ve been created for more, and that caring for yourself is an act of stewardship, not self-centeredness. Sometimes the most powerful transformations begin not with a resolution to “fix” yourself, but with the revelation that you’ve been treating yourself like someone unworthy for far too long. And now, you’re choosing something different. That’s exactly how I got here.

Changing My Story


But this is where we must draw the line: there is a significant difference between discipline and punishment. There’s a difference between transformation that’s rooted in love and striving that’s driven by fear. And there’s a world of difference between honoring your body as a gift and idolizing your body as a god.

You can commit to change and still be gentle with yourself in the process. You can desire progress without obsessing over perfection. You can work out consistently without punishing yourself for missing a day, and you can make intentional food choices without turning every meal into a moral test.

Because at the end of the day, the goal is not just a smaller body or a lower number on the scale. The deeper goal. The one that matters for your soul is a transformed life. A life where peace leads your decisions. Where presence anchors your pace. Where purpose drives your pursuit.

You can nourish your body with consistency and care, not with guilt or extremes. You can honor your body without turning it into your identity. You can chase strength, energy, and vitality from a foundation of security in Christ, rather than insecurity in the mirror.

Creating Disciplines that will last this year

The truth is, you don’t have to reject who you are today to become who you’re becoming tomorrow. Growth doesn’t require self-hatred. It requires self-awareness and grace.

And here’s where everything begins: you are already beloved. Not beloved once the weight comes off. Not beloved when you finally stick to the routine. Not beloved when you hit the goal. You are loved by God right now, in this moment, with your imperfections, your struggles, your progress, and your process all held tenderly in His hands.

True transformation doesn’t start with pressure. It starts with identity. Because if you chase change in order to feel worthy, you’ll keep running in circles. But if you begin knowing you’re already worthy, already chosen, and already loved, you’ll pursue growth in freedom. And that’s the kind of change that actually lasts.

The Scale Will Never Clap for You, But Heaven Does

The world is rarely satisfied. It will always demand more effort, more progress, more proof that you’re “enough.” But God operates differently. He’s not waiting for your performance; He’s already pleased with your position as His child.

“This is My beloved Son, in whom I am well pleased.” —Matthew 3:17

Those words were spoken over Jesus before He healed anyone, preached a sermon, or performed a single miracle. Before He “proved” anything, the Father publicly declared His delight. And through Christ, that same approval is extended to you.

You don’t have to strive for love through macros, metrics, or milestones. You don’t have to earn God’s affection by fixing your body or hitting a number. You already have it.

The question isn’t whether you’re enough for God. The question is will you receive the truth that you already are?

Let the Scale Be a Tool, Not a Judge

Does the scale provide information? Yes. Should it shape your identity or your day? Absolutely not.

If daily weigh-ins derail your joy or weight gain anxiety robs your peace, it might be time to break up with your bathroom scale or at least redefine the relationship. That’s what began my progress photos early on in my weight loss journey. In my earlier blog post,

Feeling Stuck

When I first started sharing my wellness journey, it was mostly focused on weight loss. I even remember posting about my attempt to break the scale—literally—because of the pressure it held over me. Eventually, I shifted from tracking numbers to sharing progress photos, and that simple change made a big difference in my mental and emotional health. It helped me focus on how I was feeling and functioning, not just what I weighed. Plus, it gave me a visual way to stay accountable without being consumed by the scale.

Now, photos may not be your thing, and that’s okay. The key is finding what works for you. Maybe it’s journaling, weekly check-ins, energy levels, or even how your clothes fit. Whatever method you choose, make sure it supports your growth. Not your guilt.

“And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” —Philippians 4:7

Peace is not a pant size. Joy is not a number. Your purpose is not up for debate.

You Are More Than What You Weigh

Sis, you were created to reflect God’s glory, not shrink into someone else’s standard.

You are:

  • More than macros.
  • More than BMI.
  • More than before-and-after photos.

You are called. Equipped. Worthy. Not when the scale approves. But now. Because He already does.

Ready to Reclaim What’s Yours?

If you’re tired of measuring your worth in pounds and ready to rebuild your health from the inside out, with a method, accountability, and some expertise. Join me for:

Reclaim Your Temple

A 12-week Christ-centered coaching program for women
Begins May 7th
No scale worship. No shame. Just sustainable transformation of body, mind, and spirit.

Click here to apply and take the first step toward faith-fueled freedom.

Comment down below if this encouraged you to break free from the scale and begin a journey to honor your temple.

References

  • Hogue, C. W., Bowdle, T. A., O’Leary, C., Duncalf, D., Miguel, R., Pitts, M., & Lien, C. A. (2009). A multicenter evaluation of total intravenous anesthesia with propofol or sevoflurane in morbidly obese patients. Anesthesia & Analgesia, 109(4), 1070–1078.
  • Kushner, R. F., & Bessesen, D. H. (2007). Treatment of the Obese Patient. Springer Science & Business Media.
  • Koenig, H. G. (2004). Religion, spirituality, and health: The research and clinical implications. ISRN Psychiatry, 58(1), 13–26. https://pmc.ncbi.nlm.nih.gov/articles/PMC3671693/
  • National Eating Disorders Association. (2021). Body Image and Eating Disorders: The Impact of Societal Pressure. Retrieved from https://www.nationaleatingdisorders.org
  • Holmes, C. J., & Racette, S. B. (2021). The utility of body composition assessment in nutrition and clinical practice: An overview. Nutrients, 13(8), 2493. https://www.mdpi.com/2072-6643/13/8/2493

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How to Identify and Heal the Emotions Stored Inside You

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Updated: April 21, 2025

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Body Story: How Do Emotions Show Up in Our Body and What is Your Body Story?

There are Amazon links. I get compensated for Amazon links. See my full disclosure policy.

There are parts of your story you’d rather not share. Hidden chapters. Silent struggles. Often, these chapters involve our bodies. The vessels that carry the narrative of our lives. Have you ever wondered, “How do emotions show up in our body?”

Your body silently stores and expresses the stories you haven’t spoken out loud. But the good news? Your story isn’t finished yet.

How Emotions Show Up in Our Body

Our bodies communicate emotions vividly, often more honestly and profoundly than our words ever could. Think about the times you’ve felt stressed: your shoulders instinctively rise, bearing an invisible weight of responsibility. When fear creeps in, it lodges itself deep within your stomach, creating that familiar knot, an ache that seems to anchor you to anxiety. Shame doesn’t simply pass through it grips your chest tightly, constricting your breath, forcing your posture to shrink inward, almost as if you’re trying to become invisible.

Dr. Bessel van der Kolk, in his groundbreaking work The Body Keeps the Score (2014), explores the undeniable connection between our emotional experiences and physical bodies. His extensive research reveals that emotional traumas don’t merely fade away; instead, they find refuge deep within our bodies, manifesting years later as chronic pain, heightened anxiety, and persistent physical tension. These unresolved emotional burdens can remain embedded in our muscles, joints, and even nervous system, silently influencing our health long after we’ve consciously forgotten the initial event.

Our bodies remember everything, even the stories our minds desperately seek to forget. Each ache, pain, and sensation can be a silent testament to unresolved emotional experiences.

Our personal stories profoundly shape our identities, decisions, and relationships. According to psychologists James Pennebaker and Joshua Smyth (2016), when emotional narratives remain unresolved, they don’t merely linger quietly. They manifest physically, influencing our health, interactions, and perceptions of the world. Unaddressed stories of pain and trauma can perpetuate cycles of dysfunction and emotional distress. But, when we courageously confront and process these hidden stories, we set in motion a transformative healing process that impacts not only our emotional well-being but our physical health as well. Confronting these narratives isn’t just emotionally liberating; it’s physically restorative.

Our bodies remember everything, even when we consciously try to forget.

What is Your Body Story?

Your body story is a powerful narrative composed of your physical and emotional experiences. Just like a book, your body carries characters, conflicts, plots, and even twists. Perhaps the antagonist in your story is chronic illness, shame about your appearance, or past trauma. Maybe the setting was your childhood home, a critical remark from someone you loved, or a painful experience you’ve been silently carrying.

Consider the key parts of any story:

  • Characters: Who influenced your body image and self-perception? Family? Friends? Media?
  • Setting: Where were you when you first felt shame about your body?
  • Plot: What event triggered your feelings of inadequacy?
  • Conflict: What struggle do you continue to carry physically and emotionally?
  • Theme: What belief has shaped your view of your body?
  • Mood: How does your body feel right now—tense, relaxed, fearful, hopeful?

The beauty is that every story can experience a plot twist.

Does the Cover Tell the Whole Story?

We often judge books and ourselves by their covers. We use metaphorical fig leaves, just like Adam and Eve, to hide the places we’re ashamed of (Genesis 3:7). These fig leaves might be clothing choices, makeup, filters, achievements, or excessive busyness. These covers might offer temporary relief, but they don’t heal the underlying narrative.

Just as 1 Samuel 16:7 reminds us, “People look at the outward appearance, but the Lord looks at the heart.” God’s interest in our stories goes far deeper than surface appearances.

How Does a Story Impact Us?

Our personal stories profoundly shape our identities, decisions, and relationships. Psychologists note that unresolved emotional narratives lead to physical and emotional complications, impacting how we interact with the world (Pennebaker & Smyth, 2016). But when we bravely confront these stories, we initiate a healing process that transforms not just our minds, but our bodies too.

Offering a Plot Twist

The greatest plot twist is allowing God, the original author, to rewrite your body story. Radical individualism tempts us to believe we’re the sole authors of our lives. But God’s Word reminds us: “For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand that we should walk in them” (Ephesians 2:10).

You can surrender your pen to Him. Imagine replacing shame with redemption, anxiety with peace, and insecurity with divine confidence. When God authors your story, every chapter, painful or joyful, serves a higher purpose.

Achievement Identity and Your Value

Our culture often equates value with achievements, appearance, and external validation. We strive for approval, hoping our successes will rewrite the narrative of inadequacy. Yet, God’s truth stands firm:

“Before I formed you in the womb I knew you, before you were born I set you apart” (Jeremiah 1:5).

You were valuable before you accomplished anything. Your virtue is not tied to your achievements but to your identity as God’s beloved.

The Surprising Link Between Your Health and Identity in Christ (It’s More Than Willpower)

What is God’s Story About You?

The most crucial part of your body story isn’t merely the scars you’ve accumulated or the victories you’ve earned. It’s about the depth and intensity of God’s love for you. Psalm 139:14 beautifully encapsulates this divine truth:

“I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.”

God’s perspective of your body story is not one of shame, guilt, or inadequacy. Rather, He views your body as His intentional masterpiece, crafted meticulously and lovingly designed with profound purpose. Your story every scar, every triumph is something He delights in redeeming, transforming what was once painful into something powerfully beautiful.

Are You Ready to write the new chapter of Your Story?

Today, consider embracing your body story. The messy, complicated, yet profoundly beautiful narrative it is. Instead of carrying the weight of emotional burdens alone, invite God into your journey of healing. Allow His love to penetrate the wounds you’ve tightly held onto. Imagine the freedom that awaits when you release the burdens you’ve carried for so long, trusting in God’s promise of redemption. Your story isn’t set in stone; it’s open to transformation. You have the opportunity to write a new chapter to your narrative, guided and empowered by God’s grace and truth.

Call to Action:

Join “Reclaim Your Temple” – embark on a transformative 12-week journey that integrates faith, fitness, and emotional healing. Together, in a supportive community, rewrite your body story grounded in God’s truth. [Learn More and Register Here]

Attend the RW Health Summit – immerse yourself in two empowering days crafted to radically transform your understanding of health, wholeness, and your identity in Christ. Experience deep, transformative healing alongside others committed to this sacred journey. [Discover More Here]

References

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