How to Walk Well

There’s more to it than putting one foot in front of the other.




Walk alone, walk with God, walk with friends, walk with family, walk with neighbors, walk with colleagues, walk with pets.



Walk barefoot when it works. When not, walk with zero-drop, foot-shaped, minimalist shoes. Walk slightly cold or slightly hot. Walk with purpose: to read, listen, memorize, notice, meditate, reflect, connect. Walk with a pedometer for increased motivation, accountability, and reward.



Walk when it’s sunny. Walk when it’s rainy. Walk when the weather dares you. Walk at the same times each day, preferably before or after meals. Walk for work. Walk for school. Walk for errands. Walk when you’re stressed or stuck or need a break.



Walk in nature; the more beautiful the better. Walk around your neighborhood or explore somewhere new. Walk indoors if you can’t get out. Find some stairs. Just walk.



Walk because it’s the original and best overall form of transportation. Walk because it helps you become more present with yourself, others, and the world around you. Walk because it’s great for your health and the environment.



Walk with your feet facing forward. Walk with upright posture. Walk with your shoulders relaxed and your head held high. Walk with your mouth closed unless you have something to say.

The Spirituality of Fasting

What the Bible says about fasting and how God can use it to transform your life.

After doing a deep dive into the physical benefits of fasting, I wanted to revisit its spiritual foundations and learn more about its other advantages.

Jesus and Fasting


I’ve been blown away by Matthew 4:1 – “Then Jesus was led by the Spirit into the wilderness to be tempted there by the devil.”

  • Then Jesus – Jesus, the Messiah, God in the flesh, has just been baptized and received divine anointing and affirmation. Everyone’s watching. Time to go change the world? Nope. Time to be tested.
  • Was led by the Spirit into the wilderness – Wait, what? The wilderness? The place of danger and isolation and loneliness? What about the towns? What about Jerusalem? What about all the needy people? Not yet. First, there were three important battles that needed to be won. So the Father, through the Spirit, sends the Son into the very place that most of us so desperately try to avoid.
  • To be tempted by the devil – This was no cushy spiritual retreat. This was war. This was suffering. This was an opportunity to finally win where Israel had lost; make it or break it time. And he was up against his greatest opponent, the father of lies.

But get this. On top of all that, the next verse says that he fasted for forty days and forty nights and became very hungry. Don’t miss that. The tempting and the fasting went hand in hand, and they were both initiated by the Spirit. When you read the rest of the story, you see how integral the fasting was to the whole experience. It wasn’t just about hunger. It was about weakness, vulnerability, dependence, and ultimately, power.

But Jesus didn’t always fast. In fact, his later refusal to fast at the customary times ruffled a lot of feathers. So much so that his critics even accused him of being a drunk and a glutton.

The point here is that Jesus did not have a legalistic approach to fasting. He did not see it as some cosmic manipulation tool, brownie point earner, necessary evil, or heavy religious burden. He taught that it should be done in secret instead of for show. And he modeled a relationship with food that was fully free, Spirit-driven, counter-cultural, and missional.

So, since Jesus is our ultimate example and clearest picture of God, I think that his approach to fasting should be our foundation. If we engage with fasting from a place of grace, trust, submission, and freedom, then we can avoid the pitfalls of avoiding it altogether or practicing it inappropriately.

Asking the Wrong Question


What spiritual benefits does fasting offer us? Actually, that’s the wrong question. While fasting certainly offers many inherent physical benefits, the spiritual benefits are imparted through God himself, as an act of grace. Fasting does not change us for God as much as God changes us through fasting.

A Christian Overview of Fasting


Richard Foster does a nice job of laying down a foundation for fasting in his book, The Celebration of Discipline. His key points follow:

  • “Some have exalted religious fasting beyond all Scripture and reason; and others have utterly disregarded it.” John Wesley
  • Why have so many disregarded fasting in our modern age? 1) as an over-reaction to its unfortunate historic bent towards self-flagellation 2) we’ve bought the lie that we need to constantly be eating in order to survive and thrive.
  • “The list of biblical personages who fasted reads like a ‘Who’s Who’ of Scripture: Moses the lawgiver, David the king, Elijah the prophet, Esther the queen, Daniel the seer, Anna the prophetess, Paul the apostle, Jesus Christ the incarnate Son. Many of the great Christians throughout church history fasted and witnessed to its value; among them were Martin Luther, John Calvin, John Knox, John Wesley, Jonathan Edwards, David Brainerd, Charles Finney, and Pastor Hsi of China.”
  • The Bible describes a variety of fasts, and a times throughout church history, fasting has been a normal part of the Christian life.
  • Jesus does not command us to fast, but he assumes we will (see Matthew 6:16, Matthew 9:15).
  • “Fasting must forever center on God. It must be God-initiated and God-ordained. If our fasting is not unto God, we have failed. Physical benefits, success in prayer, the enduing with power, spiritual insights – these must never replace God as the center of our fasting.”
  • “More than any other discipline, fasting reveals the things that control us. This is a wonderful benefit to the true disciple who longs to be transformed into the image of Jesus Christ.”
  • “Fasting reminds us that we are sustained ‘by every word that proceeds from the mouth of God’ (Matt. 4:4). Food does not sustain us; God sustains us. In experiences of fasting we are not so much abstaining from food as we are feasting on the word of God. Fasting is feasting! When the disciples brought lunch to Jesus, assuming he would be starving, he declared, ‘I have food to eat of which you do not know…My food is to do the will of him who sent me, and to accomplish his work” (John 4:32, 34). This was not a clever metaphor, but a genuine reality. Jesus was, in fact, being nourished and sustained by the power of God. That is the reason for his counsel on fasting in Matthew 6. We are told not to act miserable when fasting because, in point of fact, we are not miserable. We are feeding on God and, just like the Israelites who were sustained in the wilderness by the miraculous manna from heaven, so we are sustained by the word of God.”
  • Fasting helps us be more balanced, more effective in prayer, gives us greater guidance for decisions, increases concentration, aids in deliverance for those in bondage, improves physical well-being, can lead to greater spiritual revelations, etc.
  • Prayer and fasting go hand in hand.
  • “Fasting can bring breakthroughs in the spiritual realm that will never happen in any other way. It is a means of God’s grace and blessing that should not be neglected any longer.”

Powerful Quotes on Fasting

Intermittent fasting diet

Here are four quotes on fasting I’ve found to be really helpful:

“Fasting helps us to express, to deepen, and to confirm the resolution that we are ready to sacrifice anything, even ourselves, to attain the Kingdom of God.” Andrew Murray

“It is as if the man who fasts were more himself, in possession of his true identity, and less dependent on exterior objects and the impulses they arouse in him.” Adalbert de Vogue

“Fasting is what happens to the person who yields the whole person – body, soul, spirit, heart, and mind – to God.” Scot McKnight

“Fasting give birth to prophets, she strengthens the powerful. Fasting makes lawmakers wise. She is a safeguard of a soul, a stabilizing companion to the body, a weapon for the brave, a discipline for champions. Fasting knocks over temptations, anoints for godliness. She is a companion for sobriety, the crafter of a sound mind. In wars she fights bravely, in peace she teaches tranquility. She sanctifies the Nazirite, and she perfects the priest.” Saint Basil

My Top 10 Reasons for Fasting


As I’ve searched the Scriptures and looked at the scientific research, I’ve created my own top 10 list for why I fast. I share these not to boast or earn my reward on this side of eternity, but to motivate you to engage with this discipline if you aren’t already.

  1. Fasting is a core component of submitting my whole body and life to God as an act of obedience, sacrifice, discipline, and humility (Romans 12:1).
  2. Fasting is a key part of warring well and staying alert against Satan’s attacks (1 Peter 5:8). Satan wants me numb, dumb, and out of the fight.
  3. Fasting upgrades my physiology in every way – less disease, less waste, more brain power, more energy, more focus.
  4. Fasting helps me be more effective for Jesus. It helps me run to win (1 Corinthians 9:24-27).
  5. Fasting frees up time and energy to focus on things that are more important than food (John 4:34).
  6. Fasting creates new kinds of hunger: hunger for God, hunger to get things done, hunger to connect more meaningfully with others. It activates motivation in me that is otherwise dulled through eating.
  7. Fasting helps me be fully present and alive – with myself, with God, and with others. It takes me out of the coma of complacency.
  8. Fasting helps me remember the suffering of others around the world and share in the suffering of Christ (Philippians 3:10-11, 2 Timothy 2:3-4).
  9. Fasting makes my flesh feel weaker but my soul get stronger (2 Corinthians 12:9-10). It sharpens my spiritual discernment.
  10. Fasting is the ultimate act of self-care. By fasting, I am giving my body the restoration it needs to be at its best.

So there you have it. If you’ve got questions or need help getting started, feel free to email me. As always, your comments are welcome.

My Ketogenic Journey



Me: aka Mr. Research in Action.


A ketogenic diet is one where you burn fat for fuel instead of carbohydrates. You do this by eating high fat, moderate protein, and low carb. This produces ketones in your body which are a superior fuel source and lead to a ton of health benefits.


I began pursuing a ketogenic diet about a year ago.


I tend to eat one meal a day, usually at home. I have enough knowledge about which foods to eat and and which to avoid that I can usually stay on track when I’m eating out.


I wanted to think more clearly, have more energy, feel happier, and be healthier all around. All my research on the optimal diet has led me here. Note: I use the word “diet” in terms of a lifestyle switch – not the popular definition which is usually referring to a temporary, unbalanced, unsustainable, and ineffective attempt to lose weight.


I read Keto Clarity, The Ketogenic Bible, The Art and Science of Low Carbohydrate Performance, The Complete Guide to Fasting, and Fat For Fuel. I skimmed a bunch of blogs (here’s a great one) and listened to a lot of podcasts from various experts and practitioners like Dominic D`Agostino. Since then Mark Sisson has come out with The Keto Reset Diet which is probably the best place to start. I use a Keto-Mojo meter to test my blood sugar and ketone levels so I can confirm when I’m in ketosis and how different foods affect me. I pursue a ketogenic diet in tandem with my amazing wife Kim, which makes life WAY easier for both of us.


Weaning myself off of my sugar addiction, overcoming emotional eating, embracing intermittent fasting, sticking to a new schedule, and getting over my fear of needles.


Learning how to fat fast, staying motivated through the ups and downs, learning how to get back on the wagon, discovering how to strategically incorporate exogenous ketones, shifting my focus from what I’m giving up to what I’m gaining, teaming up with Kim.


I’m feeling better and thinking sharper than I have in a long time. All the work has been worth it. Although I still have my moments of weakness, I can’t imagine ever going back to a standard American diet. Pursuing a ketogenic diet has fundamentally changed how I think about food and my relationship with eating. It’s empowered me to be on top of my health instead of always feeling beneath it. It’s provided the structure and clarity I need to thrive. It’s forced me to face my inner demons and take an honest look at all the ways I’ve abused food and myself in the process. No doubt how I eat and fast will continue to evolve, but I’m so grateful that I have this foundation in place and God has given me the grace and strength to establish it.

Up Next

I’d like to practice extended fasting (fasting and ketosis go hand in hand) and continue growing in my ability to differentiate between real and false hunger signals.