I’ve had many of you reach out asking about my weight loss journey. You’ve noticed the changes and want to know what I’m doing. Today, I’m sharing my complete routine that has helped me lose 30 pounds and feel absolutely fantastic. And no, I’m not selling you supplements or enrolling you in anything—this is simply me sharing what works for me in hopes it might help you too.

Prayer: The Foundation of My Transformation

Before diving into specifics, I need to acknowledge that God has led this entire journey. There’s zero part of my exercise or eating routine that I don’t pray about. I don’t just thank Him for blessing my food—I literally ask, “Father, what should I eat? What should I work out with today? Should I use the 30-pound dumbbells or the 35s?”

Every morning starts with prayer. After waking up, I kneel down and follow the format of Psalm 100:4—thanksgiving and praise. I spend several minutes thanking our Heavenly Father, going through a lengthy list of prayers for protection, favor, and gratitude. I finish with a three-minute exercise where I close my eyes and thank God for His favor going before me in all areas of my life.

This entire process takes about 10-12 minutes and happens before I check my phone, email, or social media. It’s giving God my first fruits and dedicating the first part of my day to Him.

Later, after my workout and getting ready, I do a 20-25 minute prayer walk without my phone or headphones—just me and God. During these walks, He typically shares three things with me, ranging from business advice to personal guidance. This prayer walk has been a game-changer.

Boosting My Immune System: Four Simple Practices

My immune system routine consists of four practices that take minimal time but deliver maximum benefits:

1. Breathing technique: At the gym, I start with a specific breathing exercise that activates my parasympathetic nervous system (your healing mechanism). I take a deep breath into my stomach, hold it as long as possible, then slowly exhale through pursed lips. This helps with stress management and healing.
2. Face plunge: Every morning, I fill a bucket with cold water and ice, let it sit for three minutes, then submerge my face for 20 seconds. This activates the vagus nerve, which is critical for healing and hormone regulation.
3. Trampoline bouncing: Three minutes of gentle bouncing on a small trampoline helps release lymph nodes and supports immune function.
4. Grounding: Every few days, I spend about six minutes with my bare feet on the earth. This helps eliminate electromagnetic interference and alkalizes the blood.

I also take basic supplements: turmeric and ginger chews from Costco (great for soreness and immune support), vitamin D+K with additional vitamin D, B vitamins, a multivitamin, and zinc.

Managing Energy and Emotions Through Scripture

Energy and emotion management is vital to my success. I rely on several scriptures:

• 1 Corinthians 9:27: “I tame my body and make it my slave.”
• 2 Corinthians 10:5: “I take captive every thought and make it obedient to Christ.”
• 2 Corinthians 12:9: “My grace is sufficient for you, for my power is made perfect in your weakness.”
• Philippians 4: “Rejoice in everything… By prayer and petition with thanksgiving, present your requests to God.”
• Mark 11:24: “When you pray, praise as if you’ve already received.”

When I’m in a funk, I use these scriptures and say, “Father, thank you for increasing my joy.” Often within minutes, something happens to make me laugh or uplift my mood. Nehemiah 8:10 reminds us that “the joy of the Lord is my strength.”

I’ve learned to face unexpected negative situations with excitement and hope. When something challenging comes at me, I say, “Lord, I can’t wait to see what you do with this.” Romans 5:3-4 and James 1:2 instruct us to count it all joy when facing trials of different sorts, knowing that God is growing us through these challenges.

My Faith-Driven Exercise Routine

My exercise routine has recently shifted to focus on adding muscle. Here’s what it looks like:

• Daily pushups: 200 total, broken into four sets of 50
• Abdominal work: Three sets of the “Pilates 100” for abs
• Rope crunches: Three sets of 30 reps
• Body part training: After these standard exercises, I pray about which body part to train that day and usually do two different exercises for that area
• Cardio punches: I finish every gym session by holding 5-pound dumbbells and doing 120 jabs with each arm, followed by left-right combinations for 3 minutes and 33 seconds
• Five animal movements: After returning home, I perform these mobility exercises that take about 6 minutes and have been game-changers for eliminating pain and improving flexibility
• Hand grip work: Three sets with a challenging hand gripper

I train at a small neighborhood gym because it’s convenient, though the highest dumbbell is only 60 pounds. Throughout my workout, I listen to the Bible on the YouVersion app—I go through the entire Bible every six months this way.

Prayer-Guided Eating: My Unconventional Approach

My eating habits may be where you’ll disagree with me most, but remember—these aren’t my ideas, they’re what I’ve been guided to do through prayer:

• I’ve had only one piece of bread in the last four months (for communion)
• No fruit or sweets of any kind
• No artificial sweeteners or keto dessert substitutes
• I primarily eat meat, cheese, eggs, and salmon
• I include some vegetables like broccoli
• Sweet potatoes 2-3 times per week, sometimes with goat cheese
• Peanuts are approved for me, though other nuts aren’t
• I typically stop eating around 3:30 PM and start with a protein shake around 5:00 AM the next day
• No alcohol, coffee, or caffeine
• Only water (room temperature) to drink

This isn’t a diet—it’s how I eat now. I avoid sweet tastes completely, which has eliminated my cravings. What used to be a serious sweet tooth (I could devour an entire package of Reese’s) has become an aversion to sugary foods.

The Secret to My Success

What started everything was giving the Lord permission to make me excellent in every way. While I believe God cares more about where your heart is than your physical shape, we still have free will. I said, “Lord, I give you absolute permission. Make me excellent in every way. If it needs to be tough, make it tough. I want to be an excellent representation of you and your glory.”

The result has been improvement as a man, husband, father, and in my physical health with a 30-pound weight loss.

My encouragement to you isn’t to copy what I eat or how I exercise, but to copy how I got there—through prayer and developing a closer relationship with God.