Eating Well: Spirit, Soul, and Body

A February reset with Dr. O — simple steps for wholeness

You don’t just have a body.
You are spirit, you have a soul, and you live in a body.
A powerful trifecta.

And when we learn to “eat well” in all three areas, we start to live with more clarity, more peace, and more strength.

First: Listen to What’s Talking

One of the biggest shifts you can make this year is simple:

Pay attention.

Your spirit is talking.
Your soul is talking.
Your body is talking.

They’re constantly giving feedback—what’s working, what isn’t, what needs attention, what needs rest, what needs nourishment.

Sometimes your spirit is saying:
“I want something deeper.”
That inner pull is not random.
It’s often God drawing you closer.

Sometimes your soul is saying:
“I’m tired.”
“I’m heavy.”
Something inside needs to be addressed—your thoughts, your emotions, your environment.

Sometimes your body is saying:
“I’m not rested.”
“I’m achy.”
“I’m bloated.”
These are cues, not condemnations.

The goal isn’t perfection.
The goal is to listen and adjust.

Eating Well for the Spirit

1) Feed on God’s Word daily

Not occasionally.
Not only when life is hard.

Daily.
It’s a non-negotiable.

Make it easy:

Listen to Scripture on an app
Use a devotional that breaks verses into bite-size insight
Let the Word become your daily nourishment, not a checklist

2) Don’t just read—meditate

Meditation is where information turns into transformation.

You chew the Word.
You personalize it.
You repeat it until it becomes part of your inner language.

Example:
“The Lord is my shepherd; I shall not want.”
So if I don’t have it, maybe I don’t need it right now.
Maybe God is guiding me differently.

3) Download divine instruction

Create quiet time where you ask God for guidance—and then listen.

Sometimes the instruction won’t be dramatic.
Sometimes it’s simply:
“I am with you.”

And that reminder alone changes how you show up.

4) Let God’s truth define your identity

Not your circumstances.
Not what people said.
Not a rough season.

When you know who you are in God, challenges don’t rewrite your identity.
They become something you walk through—not something you become.

Eating Well for the Soul

Your soul is your mind, will, and emotions.

1) Guard your gates

You can’t watch everything.
You can’t listen to everything.
You can’t absorb everything.

News, music, conversations, social media—these are inputs.
And inputs shape your inner world.

Ask yourself:
“Do I feel better after this?”
If the answer is no, adjust.

2) Protect your thought life

Thoughts become beliefs.
Beliefs shape behavior.

Not every thought deserves a permanent stay.

If every thought you’ve been thinking “came true,” would you be excited… or scared?
Let that question help you take your mind seriously.

3) Choose soul-nourishing inputs

Be intentional about what you download into your life:

uplifting voices
godly counsel
worship
encouraging content
gratitude practices

Replace fear, negativity, and comparison with truth.

And don’t forget:
You are speaking to yourself all day long.
So speak life.

Eating Well for the Body

Your body is a gift.
A temple.
The vessel that carries your purpose.

1) Add fruits and vegetables to every meal

Breakfast.
Lunch.
Dinner.

Simple.
Powerful.
Fresh is best.

2) Prioritize protein (more options than you think)

Protein supports muscles and strength.

And it’s not only meat:
Beans, legumes, nuts, seeds, and more.

3) Hydrate like it matters

Sometimes fatigue is dehydration wearing a disguise.

Make water your default drink.
If plain water is boring, get creative:

add natural flavor
eat “watery foods” (cucumber, watermelon, celery)

4) Reduce ultra-processed foods

We’re not aiming for perfect.
We’re aiming for better.

Less refined sugar.
Less unhealthy fats.
Less additives that disrupt health.

And if this has been your pattern for years?
Don’t panic—add to.

Add fruits.
Add vegetables.
Add water.

Small consistent changes matter.

Closing Encouragement

This year can be your best year.
But we don’t get there by wishing.

We get there by building systems, choosing better inputs, and taking small daily steps.

May you receive grace to eat well:
Spirit.
Soul.
Body.

And if these sessions bless you, share them.
Like, comment, subscribe.
Help the message reach someone else who needs it too.

Dr. O here.
Living long and living well—together.

Catch the replay here: https://youtube.com/live/dRmtU5vH-d4?feature=share