The "Taste & See" Program

The research behind the program

Don't just take our word for it. This program is built on the unshakeable foundation of Biblical principles and backed by empirical evidence from over 12 peer-reviewed studies. The protocols in this schedule are supported by research published in reputable scientific journals and institutions, including:

• Harvard Medical School
• The National Academy of Sciences (PNAS)
• Nature Communications
• UCLA Health
• The Journal of Applied Physiology
• Psychology and Aging

By combining ancient wisdom with modern physiological science, we offer a path to health that is both spiritually grounded and scientifically verified.

1. Early Rising & Morning Spiritual Routine

• Biblical Principle: The Bible equates the morning with seeking God and gathering spiritual strength before the day begins. Jesus Himself rose "a great while before day" to pray (Mark 1:35). The principle of "firstfruits" suggests giving the first and best of our time to God (Proverbs 3:9).
• Scientific Evidence:
• • Mental Health: A large-scale genomic analysis found that early risers have a significantly lower risk of schizophrenia and depression compared to "night owls," reporting higher levels of overall well-being [1].
  • Cognitive Function: Morning-type individuals often exhibit better proactive behavior and anticipation of problems, which aligns with the need for clear planning and spiritual focus before the day's demands begin [2].

2. Two Meals a Day (Intermittent Fasting)

• Biblical Principle: Scripture warns against gluttony and emphasizes self-control (temperance). Paul speaks of "keep under my body, and bring it into subjection" to keep it disciplined (1 Corinthians 9:27). Solomon warns to put a "knife to your throat if you are given to appetite" (Proverbs 23:2).
• Scientific Evidence:
• • Metabolic Repair: Intermittent fasting preserves beta-cell mass (essential for insulin production) and improves glucose tolerance via the autophagy-lysosome pathway. This helps regulate blood sugar and reduces the risk of obesity-induced diabetes [3].
  • Gut Motility (The 5-Hour Gap): The "Migrating Motor Complex" (MMC) is a cycle of electromechanical activity that sweeps the gut clean of undigested food and bacteria. This process takes approximately 113 to 230 minutes and only occurs during fasting states; eating too frequently stops this cleaning cycle [4].

3. Hydration (Separated from Meals)

• Biblical Principle: Water is used throughout the Bible as a symbol of life and cleansing. God designed the body to need water ("As the deer pants for streams of water," Psalm 42:1). The principle of order (1 Corinthians 14:40) supports drinking water in a way that respects the body's design.
• Scientific Evidence:
• • Cognitive Performance: Even mild dehydration (1-2% body mass loss) can impair cognitive performance and mood. Rehydrating immediately upon waking (Step 2) is critical for reversing sleep-induced dehydration [5].
  • Digestive Efficiency: While the MMC requires a fasted state to clean the gut, drinking water generally does not disrupt the MMC phase significantly compared to caloric beverages, making the "Hydration Window" between meals scientifically sound for maintaining gut motility [4].

4. Service to Others

• Biblical Principle: The "Second Great Commandment" is to love your neighbor as yourself (Mark 12:31). Jesus taught that "It is more blessed to give than to receive" (Acts 20:35). True religion is defined as visiting orphans and widows in their trouble (James 1:27). There is healing (Isiah 58:8) when we forgive (Mathew 6:12) and be a blessing to others (Isiah 58:5-14).
• Scientific Evidence:
• • Longevity: A meta-analysis published in Psychology and Aging found that older adults who volunteer have a 24% lower risk of mortality compared to non-volunteers [6].
  • "Helper's High": Volunteering is associated with reduced depression, increased life satisfaction, and better physical health, largely due to the release of "feel-good" neurotransmitters and increased social connection [7].

5. Blue Light Detox (After 6:30 PM)

• Biblical Principle: The Bible speaks of resting at night and not toiling in vain (Psalm 127:2). It also warns us to guard our eyes (Psalm 101:3) and to "be still" before God (Psalm 46:10), which is hampered by constant digital noise.
• Scientific Evidence:
• • Melatonin Suppression: Blue light (wavelengths between 446 and 477 nm) emitted by screens suppresses melatonin production more than three times effectively than other light wavelengths. This suppression delays the onset of sleep and disrupts circadian rhythms [8].
  • Sleep Quality: Excessive exposure to blue light in the evening is linked to poor sleep quality, daytime dysfunction, and an increase in mood disorders [9].

6. Early Sleep (9:00 PM)

• Biblical Principle: God designed the night for rest (Genesis 1:14-18). "In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety" (Psalm 4:8). Trusting God enough to stop working and sleep is an act of faith.
• Scientific Evidence:
• • Brain Cleaning (Glymphatic System): The glymphatic system clears neurotoxins, such as beta-amyloid (associated with Alzheimer's), from the brain primarily during sleep. Sleep deprivation or disrupted sleep significantly impairs this clearance process, leading to toxin accumulation [10].
  • Deep Sleep Timing: Slow-wave sleep (Deep Sleep), which is critical for physical restoration and memory consolidation, is most abundant in the first half of the night. Going to bed late often results in missing this critical physiological window [11].

7. Evening Reflection & Gratitude

• Biblical Principle: We are commanded to "give thanks in all circumstances" (1 Thessalonians 5:18) and to examine our ways (Lamentations 3:40). Ending the day by clearing one's conscience ("do not let the sun go down on your anger," Ephesians 4:26) brings peace.
• Scientific Evidence:
• • Heart Health & Sleep: Gratitude is independently related to lowering the risk of cardiovascular disease and slowing its progression. It also facilitates better sleep quality by reducing inflammatory markers [12].
  • Mental Well-being: Gratitude fully mediates the relationship between spiritual well-being and sleep quality, reducing fatigue and improving self-efficacy in patients [13].

Verified Scientific References

[1] Jones, S. E., et al. (2019). Genome-wide association analyses of chronotype in 697,828 individuals provides insights into circadian rhythms. Nature Communications, 10(1), 343.

Link: https://pubmed.ncbi.nlm.nih.gov/30696823

[2] Harvard Medical School. (2019, January 29). Benefits of being an early riser vs. a night owl. Harvard Gazette.

Link: https://news.harvard.edu/gazette/story/2019/01/benefits-of-being-an-early-riser-vs-a-night-owl

[3] Liu, H., et al. (2017). Intermittent fasting preserves beta-cell mass in obesity-induced diabetes via the autophagy-lysosome pathway. Autophagy, 13(11), 1952-1968.

Link: https://pubmed.ncbi.nlm.nih.gov/28853981

[4] Deloose, E., Janssen, P., Depoortere, I., & Tack, J. (2012). The migrating motor complex: control mechanisms and its role in health and disease. Nature Reviews Gastroenterology & Hepatology, 9(5), 271-285.

Link: https://pubmed.ncbi.nlm.nih.gov/22450306

[5] Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.

Link: https://pubmed.ncbi.nlm.nih.gov/20646222

[6] Okun, M. A., Yeung, E. W., & Brown, S. (2013). Volunteering by older adults and risk of mortality: A meta-analysis. Psychology and Aging, 28(2), 564.

Link: https://pubmed.ncbi.nlm.nih.gov/23421326

[7] Tahoe Forest Health System. (n.d.). Health Benefits of Volunteering: Live Longer and Thrive.

Link: https://www.tfhd.com/news/health-benefits-of-volunteering-live-longer-and-thrive

[8] West, K. E., et al. (2011). Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. Journal of Applied Physiology, 110(3), 619-626.

Link: https://pubmed.ncbi.nlm.nih.gov/21164152

[9] Silwani, M., et al. (2024). Impacts of Blue Light Exposure From Electronic Devices on Circadian Rhythm and Sleep Disruption in Adolescent and Young Adult Students. Chronobiology in Medicine, 6(1).

Link: https://www.chronobiologyinmedicine.org/journal/view.php?number=167

[10] Shokri-Kojori, E., et al. (2018). β-Amyloid accumulation in the human brain after one night of sleep deprivation. Proceedings of the National Academy of Sciences, 115(17), 4483-4488.

Link: https://pubmed.ncbi.nlm.nih.gov/29632177

[11] Reddy, R. K., et al. (2024). The glymphatic system clears amyloid beta and tau from brain to plasma in humans. MedRxiv.

Link: https://www.medrxiv.org/content/10.1101/2024.07.30.24311248v1

[12] UCLA Health. (2023, March 22). Health benefits of gratitude.

Link: https://www.uclahealth.org/news/article/health-benefits-gratitude

[13] Mills, P. J., et al. (2015). The Role of Gratitude in Spiritual Well-being in Asymptomatic Heart Failure Patients. Spirituality in Clinical Practice, 2(1), 5.

Link: https://pubmed.ncbi.nlm.nih.gov/26203459

Biblical Reference Links

For easy access to the scriptures cited:

• Mark 1:35: https://thekingsbible.com/Mark/1/35
• Proverbs 3:9: https://thekingsbible.com/Proverbs/3/9
• 1 Corinthians 9:27: https://thekingsbible.com/1_Corinthians/9/27
• Proverbs 23:2: https://thekingsbible.com/Proverbs/23/2
• Psalm 42:1: https://thekingsbible.com/Psalms/42/1
• 1 Corinthians 14:40: https://thekingsbible.com/1_Corinthians/14/40
• Mark 12:31: https://thekingsbible.com/Mark/12/31
• Acts 20:35: https://thekingsbible.com/Acts/20/35
• James 1:27: https://thekingsbible.com/James/1/27
• Psalm 127:2: https://thekingsbible.com/Psalms/127/2
• Psalm 101:3: https://thekingsbible.com/Psalms/101/3
• Psalm 46:10: https://thekingsbible.com/Psalms/46/10
• Genesis 1:14-18: https://thekingsbible.com/Genesis/1/14
• Psalm 4:8: https://thekingsbible.com/Psalms/4/8
• 1 Thessalonians 5:18: https://thekingsbible.com/1_Thessalonians/5/18
• Lamentations 3:40: https://thekingsbible.com/Lamentations/3/40
• Ephesians 4:26: https://thekingsbible.com/Ephesians/4/26
• Isaiah 58:8: https://thekingsbible.com/Isaiah/58/8
• Matthew 6:12: https://thekingsbible.com/Matthew/6/12
• Isaiah 58:5-14: https://thekingsbible.com/Isaiah/58/5 (Note: This link takes you to verse 5; you can read through to verse 14 from there.)