As one nutritionist says, “stressed equals desserts spelled backwards.” The dainties of highly-processed, highly-salted, sugar-loaded and fat-filled foods become increasingly desirable as we experience stress. When we are stressed, cortisol, a primary stress hormone, is released as part of the fight or flight response. High cortisol levels alone are associated with poor health outcomes, and in the presence of a high-fat diet is even more dangerous. Separately, high cortisol levels and high fat intake lead to insulin resistance. Insulin resistance leads to Type 2 Diabetes and elevated blood insulin levels.

The increased insulin crosses the blood-brain barrier and creates resistance to leptin in the part of the brain that controls appetite. Leptin is a hormone produced by fat cells and tells our brain when we are full. Full fat cells release leptin so the brain knows to turn off appetite. When the brain no longer is affected by leptin (leptin resistant), we can no longer feel satisfied and will eat even after we have had enough. Our own bodies become resistant to leptin and insulin, and drive behavior that only makes us less healthy. This is an incredible shackle for anyone trying to be healthy.

We are admonished to control our appetites and that temperance impacts our salvation. Ecclesiastes 10:17 says, “Blessed art thou … when thy princes eat in due season for strength and not for drunkenness” (KJV). The apostle Paul warns in Philippians 3:19, speaking of the enemies of the cross, “Whose end is destruction, whose god is their belly” (KJV). We are often our own worst enemies, our god being our bellies (appetite). The great preacher and physician, Dr. James Kyle, once said in a sermon that “your body will conspire to kill you.” So what can one do to break the chains of bad habits and poor health?

To gain freedom from bad habits and poor health outcomes, much of what we do — in terms of behavior — should begin outside of the kitchen and away from the table. When people want to lose weight, they often start by focusing on the finish line: how much weight they want to lose instead of the process. Since this can be stress inducing, and stress is a key contributor to how we eat, our approach to health must be bigger than just diet.

Now that we know our diet and lifestyle is inundated with “slave food,” here’s how to move into wholistic freedom.

Step One: Commit Yourself to God

The first step to laying the foundation for liberation is committing time to spend with God in prayer and Bible study. Studies have shown that individuals who engage in prayer and meditation (for us, meditating on His word) demonstrate an increase in the thickening in the prefrontal cortex, the reasoning portion of our brain. This is the area of the brain that strengthens your will power and provides you the focus to follow through in your goals.

Step Two: Keep It Moving

The second step toward liberation from the chains of disease is committing to daily activity or exercise. Studies have demonstrated lower blood pressure, decreased heart attacks, improved blood sugar control, improved weight loss, and lower cancer risk from daily activity. Exercise has been found to be a foundational building-block habit that allows people to more easily add other lifestyle-promoting activities.

Step Three: Water Yourself

The third step toward liberation from the chains of disease is through daily water intake. Many times, when we think we are hungry we are actually thirsty. Studies have demonstrated a lower risk of sudden cardiac death with ingestion of five or more glasses of water. Other studies have shown that a lack of water intake or dehydration can lead to lethargy, headaches, dry skin, and weight gain.

Step Four: Resort to Rest

The fourth step toward liberation from the chains of disease is through rest. The importance of rest is emphasized throughout Scripture. Science has also emphasized the importance of rest and sleep, as studies have linked insufficient sleep to the development and management of a number of chronic diseases and conditions. These include Type 2 Diabetes, cardiovascular disease, obesity, and depression. Strive to sleep a minimum of seven to nine hours a night. Set the mood for great sleep by having a sleep schedule, turning off technology, and keeping your room dark.

Step Five: Now, Eat This!

Once you address all of the above, it will be easier to change what and how you eat. The ideal diet is a whole food plant-based diet. African Americans should be eating from the bounties of our past. Pre-slavery Africans ate the best greens, fruits, and root foods. Returning to the diet of our ancestors is what liberation nutrition is all about. Start by committing to adding a new vegetable to your diet every week or month. Be specific in planning when and how much you will eat. Get creative in how it is prepared. Keep adding healthy foods like leafy green veggies, fruits, root foods, beans/legumes, and nuts and seeds until you have crowded out the slave foods of our society.

Once you are on a healthy diet it will, in turn, blunt the stress response and make eating healthier easier. To leave the plantation starts with a plan and begins with a step. Choose today to take steps to better health, and be liberated from bad habits and disease.

Columbus Batiste, MD is an interventional cardiologist and an active advocate for plant-based eating.

Eric Walsh, MD DrPH is a family medicine physician and public health expert who has worked in public health to create programs that protect vulnerable populations from disease.