How to Steward Your Body Well: Consistency, Exercise, and the Power of One Cheat Meal.

Though there have been many failures in this area, it has been a priority for my husband and I to steward our bodies well—for the glory of God. He especially has greatly encouraged me and helped me in this area- I am so thankful for him in many ways. Over time, we’ve discovered that the key isn’t striving for perfection, but rather, being diligent with what we’ve been given. And trust me, this approach really works! We’ve seen firsthand how consistency doesn’t just improve our eating habits—it spills over into other areas of life as well. Being diligent with what we eat creates a foundation of discipline that extends beyond the kitchen. The studies show that when we build small, consistent habits in one area, it strengthens our ability to stay disciplined in other areas too. The key isn’t about making things harder—it’s about actually making it easier.

Here’s a simple analogy: Imagine you have a plant that’s slowly wilting. Would you water it one day and then pour coffee into it the next? Sounds crazy, but that’s what we sometimes do with our bodies. Just as plants need water to thrive, we need proper nutrition to function at our best. It’s not about finding a quick fix or enjoying random indulgences (though I get it—I’ve definitely been there).

When we eat consistently and fuel our bodies well, we see long-lasting benefits. Let me break down five key ways consistency helps us:

1. Hormone Regulation

Eating regularly helps balance your hormones, so your body can perform its best without unpredictable spikes or crashes.

2. Decreased Likelihood of Overeating

When you eat consistently, it’s easier to distinguish between true hunger and eating out of habit. It helps you avoid the “mindless snacking” that comes with irregular meals.

3. Improved Gut Health

Regular, nutrient-dense meals support your gut and digestive system, leading to better overall health.

4. Steady Energy Levels

Rather than feeling sluggish or over-caffeinated, consistent eating helps you maintain energy throughout the day—without the rollercoaster.

5. Better Mental Clarity

Good nutrition supports brain function, helping you stay focused, sharp, and clear-headed throughout the day.

When I look back at the days when I ate at random, I can see just how much more burdensome it felt. It wasn’t until I developed a consistent eating routine that I really noticed the difference. Pairing this with regular exercise (and no, it doesn’t have to be intense!) has been a game-changer. Healthy eating combined with movement not only helps with muscle growth and recovery, but it strengthens your immune system and boosts your mood thanks to those lovely endorphins. On the flip side, stress—thanks to elevated cortisol levels—can have a long-term, negative impact on your body and health.

Here’s the reality: when I don’t eat regularly, get a workout in, or even get sunshine, I start to notice some changes. Here’s what happens:

• Mental fog and a down mood
• Physical exhaustion
• Sluggishness, and a lack of motivation
• Cravings (especially for random comfort foods)
• Lower cognitive function, making it harder to focus

That’s why I’ve learned (and am still trying!) to stay on top of my meals, hydration, and movement. (I want to emphasize here that I don’t do this perfectly) Some days, it’s a struggle. I’ll be focused on feeding my husband and daughter, and forget to take care of myself. Before I know it, fatigue and sloth take over, and I’m left with no energy to exercise. Plus, I’ve probably neglected hydration. That’s why I’ve started setting alarms, planning meals not just for my family but for myself, and finding small ways to move on my non-workout days—like getting a bit of sunlight or going for a walk. The result? A noticeable improvement in focus, energy, and overall mood.

Stay with me until the end, and you’ll find a free printable I created to help you track your meals, your weekly cheat meal, and even get meal ideas inspired by mine and my husband’s weekly favorites!

Along with the free printable, if you’re someone who loves using apps to stay organized, I also recommend the Habit app. It’s a great way to track your meals, workouts, and even your cheat meal on the go! You can set reminders and track your progress in a digital format, making it easier to stay consistent wherever you are.

Now, let’s talk about the one cheat meal, which I love! My husband and I look forward to this every single week. I either create something in the kitchen or we choose a place to go- (sometimes dinner and dessert!) It is seriously so fun! Plus it gives us our own ideas for special creations we can make at home. It’s a really sweet and enjoyable time, usually over the weekend, where we get to indulge. Of course, if we’re traveling or invited to someone’s home, we don’t worry about it—we’re simply grateful for the meal set before us. But as long as we’ve stayed consistent throughout the week, we enjoy our cheat meal that much more. Whether it’s ice cream, a dessert, or a favorite treat, we reserve that indulgence for the weekend. Sometimes it’s just one dessert, sometimes one meal, but it’s always in moderation.

This “cheat” meal has a purpose. It allows us to satisfy our cravings without overdoing it, and it also helps regulate blood sugar levels, preventing our bodies from constantly craving sugars. (And yes, fruits are still a healthy kind of sugar that we can have throughout the week!)

You might be wondering what’s the point of the cheat meal? Well, there are a few reasons why this can be beneficial:

• Glycogen Replenishment: A cheat meal, especially one that includes carbs, helps replenish glycogen in your muscles and liver, which is crucial for physical performance and recovery.
• Sustained Performance: This helps especially if you’re engaging in higher-intensity workouts, as it supports your body’s energy needs.
• Prevent Overeating: By allowing yourself a cheat meal, you avoid the risk of binge eating, which can happen when you don’t have a structured way of managing cravings.

This approach creates a healthier relationship with food. You’re not treating food like an idol, but you’re learning to listen to your body’s true needs and allow for some indulgence in moderation. That way, you’re not left questioning, “Why did I just eat two brownies?” (everyone loves a good brownie) But this balanced approach gives you freedom. Freedom from guilt, freedom from overindulgence, and freedom from feeling burnt out.

A consistent, healthy approach to eating doesn’t have to be about rigid rules. It’s about finding balance and fueling your body with the right nutrients. Don’t be discouraged if you’ve struggled with consistency or feel like you’re behind. Each day is a fresh start. If you’re not sure if this approach will work for you, just try it! Get some exercise, eat regularly, and enjoy one cheat meal a week. You might be surprised at how much better you feel.

Again, provided below is a FREE Weekly Meal Planner + Cheat Meal Tracker printable. This will help you stay on track with your meals, plan your cheat meal, and track your progress as you create healthier eating habits.

"The Christian’s use of the world should be to make all things serve the glory of God, and eating is no exception to this rule."
— William Perkins