80% of Your Body Composition Is Determined by How You Eat

In a world overwhelmed with trendy diets and conflicting health advice, it's easy to feel lost when it comes to understanding what truly influences body composition. Our best guidance comes from the Bible, which provides a foundation for how we should nourish our bodies. Eating Biblically means focusing on foods mentioned in Scripture—whole, natural foods provided by God—and aligning our eating habits with wisdom rooted in creation.

The Foundation: Energy Balance and the Biblical Diet

At its core, body composition—your ratio of fat to lean muscle—is influenced by energy balance. This refers to the energy (calories) you consume versus the energy you expend. While this may sound similar to the outdated "calories in, calories out" (CICO) model, the energy balance model is far more nuanced. It considers not just calories but also macronutrient composition, meal timing, hormonal responses, and genetic factors.

In a Biblical context, the foods God has provided—meats, fish, fruits, vegetables, grains, and natural fats like olive oil and butter—align with what our bodies are designed to thrive on. These foods work in harmony with our physiology, helping regulate hormones like insulin, leptin, and cortisol, which play a pivotal role in energy storage and usage.

The Role of Insulin in Body Composition

Insulin, often referred to as the "master hormone," is essential for regulating blood sugar levels. When we consume carbohydrates, especially refined or processed ones, blood sugar levels spike, prompting the pancreas to release insulin. Insulin's job is to shuttle glucose into cells for energy or store it as glycogen or fat. However, frequent spikes in insulin from high-sugar or processed foods can lead to insulin resistance, a condition where cells stop responding effectively to insulin signals. This not only makes fat loss difficult but also increases the risk of type 2 diabetes and other chronic conditions.

Biblically approved foods, such as fruits, vegetables, and whole grains, provide carbohydrates in a way that doesn't overwhelm the body with sugar. These foods are rich in fiber, slowing the release of glucose into the bloodstream and reducing the likelihood of insulin resistance. Meanwhile, animal proteins and healthy fats like olive oil and butter help stabilize blood sugar levels and promote insulin sensitivity.

Hormones and Appetite Regulation: God's Design for Balance

Two key hormones that influence body composition are leptin and ghrelin. Leptin signals the brain that the body has sufficient energy stores, while ghrelin triggers hunger when the body needs fuel. Eating whole, unprocessed foods supports the proper function of these hormones. For instance:

• Leptin Sensitivity: Chronic overeating, especially of processed foods, can lead to leptin resistance, where the brain no longer receives "fullness" signals. Consuming natural, nutrient-dense foods like fish, leafy greens, and legumes helps restore leptin sensitivity.

• Ghrelin Regulation: Highly processed, calorie-dense foods can disrupt ghrelin levels, causing us to overeat. In contrast, whole foods provide satiety and nourishment, keeping hunger hormones in check.

Gut Health: The Second Brain

The Bible emphasizes the importance of clean and natural eating, which directly supports gut health—a critical factor in overall well-being and body composition. Our gut microbiome, often called the "second brain," is home to trillions of microorganisms that aid digestion, produce nutrients, and regulate immune function. Foods mentioned in the Bible, such as fermented milk (Genesis 18:8) and raw honey (Proverbs 24:13), naturally support a healthy gut by providing probiotics and prebiotics.

Dysbiosis, or an imbalance in gut bacteria, is linked to inflammation, weight gain, and hormonal disruptions. By avoiding processed foods laden with additives and focusing on the wholesome, God-given foods mentioned in Scripture, we can restore gut health and improve body composition.

Intermittent Fasting: A Biblical Principle

Fasting has deep roots in Scripture, often practiced for spiritual clarity and discipline. Modern science supports fasting as a tool for promoting caloric efficiency, enhancing cell repair, and accelerating fat metabolism. Intermittent fasting mimics the effects of caloric restriction without depriving the body of essential nutrients. For example, limiting eating to an eight-hour window can regulate insulin levels, encourage fat-burning, and boost metabolic health.

Fasting also teaches reliance on God and self-control, reminding us that our physical health is tied to spiritual obedience. This practice aligns with the Biblical call to treat our bodies as temples of the Holy Spirit (1 Corinthians 6:19-20).

Macronutrients and the Carbohydrate Curve

The macronutrient composition of your diet—carbohydrates, fats, and proteins—plays a significant role in body composition. The Primal Blueprint Carbohydrate Curve, a concept grounded in ancestral eating, suggests that keeping daily carbohydrate intake under 150 grams supports lifelong health and effortless weight management. This approach mirrors a Biblical diet, which prioritizes vegetables, fruits, clean meats, and natural fats over refined grains and sugars.

• Proteins: Clean meats like lamb, beef, and fish provide essential amino acids for muscle repair and maintenance. These foods were staples in Biblical times and remain vital for healthy body composition.

• Fats: Healthy fats like olive oil, butter, and fats from clean animals support hormone production, including testosterone, which aids muscle building and fat burning.

• Carbohydrates: Carbohydrates from fruits, vegetables, and whole grains provide energy without the blood sugar spikes associated with refined sugars.

Beyond Food: The Other 20%

While diet accounts for 80% of your body composition, the remaining 20% depends on factors like physical activity, sleep, and stress management. Regular movement, such as walking (a practice seen in Jesus' ministry), strengthens the body and complements a healthy diet. Adequate sleep and rest, emphasized in the Sabbath, allow the body to recover and maintain hormonal balance. Lastly, stress management through prayer and reliance on God's peace prevents the harmful effects of chronic cortisol production.

Eating Biblically for Life

Eating Biblically isn't just about following dietary laws; it's about honoring the body God has given us and stewarding it well. When we align our eating habits with God's design—focusing on natural, whole foods, balanced macronutrients, and mindful practices like fasting—we tap into the wisdom that has sustained humanity for generations.

Remember, achieving a healthy body composition isn't about perfection or following trends; it's about obedience and trusting God's provision. By prioritizing the foods God created for our nourishment and avoiding the modern pitfalls of processed, artificial foods, we can achieve vibrant health and honor Him in the process.

Let your eating habits be a testimony to God's wisdom and goodness, reflecting His care for both your physical and spiritual well-being. As Psalm 34:8 says, "Taste and see that the Lord is good; blessed is the one who takes refuge in him." May your journey toward health be one of faith, stewardship, and joy.

Book a 15-minute discovery call with Casey today to determine if working with a Christian health coach is right for you.