We’re constantly bombarded with sleep suggestions, fad diets, groundbreaking weight loss pills, and ways to cut corners when it comes to living a healthy life. We can lose ten pounds in ten days, transform our skin by using exotic oils, or extend our life expectancy by consuming large amounts of expensive berries.

Dr. Troy Spurrill rejects those practices, and outlines five simple things we can do to live a healthy, functioning life. If you’re wrestling with how to build a basic structure for living, consider starting with these habits.

Get good sleep.

7-9 hours of sleep will ensure that you wake up refreshed and ready to start your day.

“The majority of Americans have some level of sleep disorder; whether it’s [from] staying up late, watching TV on their electronics, or battling digestive disturbances. They’re not getting good quality sleep, and they don’t wake up feeling rested.”

Drink plenty of water.

The common formula is to drink half of your body weight in ounces each day. Water will hydrate your brain and flush out toxins that have found their way into your pores throughout the day. If you don’t drink enough water, your digestion is more difficult and you risk battling headaches and other effects of dehydration.

Consume antioxidants.

Your immune system requires Vitamin C to stay strong. Dr. Troy compares it to the effect spinach has on Popeye in the old cartoons. We can get antioxidants from fruits and leafy vegetables. The greener, the better! But what about certain pills? There’s a movement in our culture that involves building your diet around supplements. Dr. Troy urges caution with that.

“Supplements are only meant to supplement a healthy lifestyle. They do not fix things on their own unless it’s a severe deficiency.”


Our body needs exercise to push the lymph system and detoxify our body. Even if it’s ten minutes per day, our bodies are wired for movement, and getting the blood flowing can go a long way to improving our health. In Dr. Troy’s words,

 “Motion is life.”

The final piece of the puzzle is a healthy, balanced diet. Dr. Troy recommends a clean, healthy, low-glycemic diet. Here are a few guidelines:

• Vegetables – unlimited amounts per day.

• Meat or protein – a serving should be no bigger than the size of your palm when your hand is stretched out.

• Carbohydrates – a typical serving size should be no bigger than your fist.

If you follow those general rules and guidelines, you’ll be eating appropriate calories and starting your path to a healthy, God-honoring lifestyle.

Key Scriptures: Psalm 77:14; Proverbs 15:30

Highlight : 5 steps to healthy living

Health and healing with Dr. Troy

Health and healing with Dr. Troy, hour 2

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