Donuts, Diets & a Dose of Grace
the truth about what actually happens when you eat a donut
A few weeks ago, in honor of National Donut Day (hey, any excuse to celebrate), I posted a picture of some delicious donuts in our ig group channel. The channel is where I share real-life fitness and nutrition tips, and my hope was to give a relatable example of what balance looks like in a healthy lifestyle.
My message said:
“In honor of National Donut Day, here’s a friendly reminder for you…
One donut doesn’t ruin your progress.
One donut doesn’t make you a failure.
One donut is just… a donut. And it can fit into a healthy lifestyle. 🍩💪🏻
Enjoy it. Move on. Keep showing up for yourself. xo”
I was surprised (but not totally shocked) by how many people messaged me, genuinely surprised that I’d even consider eating a sugar-filled donut—or feeding one to my kids.
Sometimes I think we forget that there are real people behind fitness posts.
I’m a real human—just like you—juggling school drop-offs, overflowing laundry baskets, half-prepped dinners, and workouts squeezed in between work meetings, carpool chaos, and the beautiful mess of mom life.
I’m a real-life mom of real-life kids who sometimes eat kale . . . and sometimes eat donuts.
But it hasn’t always been that way for me.
I used to fear donuts.
Maybe you can relate?
Ever found yourself standing in the kitchen, staring at a half-eaten donut (or cookie, or bag of chips or fill in the blank with your favorite) and silently asking:
“Did I just ruin everything?”
You’re not alone.
Fitness culture has taught us to fear food—especially the fun kind.
But the truth is: the donut isn’t the problem. It’s the shame spiral afterward that derails us.
And that’s what I want to help you break—right here, right now—with truth, tools, and faith.
YOUR METABOLISM: Why One Treat Doesn’t Undo Your Progress
My degree is in exercise physiology, so let’s zoom in for a quick metabolic science lesson and look at what actually happens when you eat a donut. . .
Your metabolism isn’t a calculator. It’s a highly adaptive system that adjusts based on:
Hormones (insulin, leptin, ghrelin, cortisol)
Muscle mass and movement
Sleep, stress, and food quality
Long-term consistency—not single splurges
A single 200–300 calorie treat doesn’t undo:
Your resistance training that builds lean muscle and boosts metabolic rate
Your NEAT (non-exercise activity thermogenesis) like walking or chasing toddlers
Your blood sugar-stabilizing meals filled with protein and fiber
Your body’s hormonal feedback loops, which respond to patterns, not perfection
In fact, fear and over-restriction can be far more damaging than a donut:
Chronically low calories = slower thyroid function
Fear of food = increased cortisol and digestive distress
All-or-nothing mindset = binge/restrict cycles that sabotage progress
Your body doesn’t need punishment—it needs grace-filled stewardship.
YOUR MINDSET + FAITH: Rewire with Truth
Romans 12:2 says:
“Be transformed by the renewing of your mind.”
This isn’t just a spiritual suggestion—it’s a health strategy.
To walk in freedom with food and fitness, we must renew our mindset daily:
Release black-and-white thinking
(e.g. “I messed up” vs. “I made a choice, and I’m still on track.”)
Reframe with truth over emotion
(e.g. “I overdid sugar today; I’ll prioritize protein and movement tomorrow.”)
Refocus on gratitude and stewardship
(e.g. “My body is a gift, and I want to fuel it—not punish it.”)
All food was created to be enjoyed with thanksgiving—yes, even donuts.
This truth is freeing when we let it sink in.
The Bible is clear: food is not inherently sinful. In 1 Timothy 4:4–5, we’re told that “everything created by God is good, and nothing is to be rejected if it is received with thanksgiving.” That means the donut, the birthday cake, the Sunday cinnamon roll—it’s all part of God’s good creation when enjoyed rightly.
But here’s where many of us get tripped up: we start assigning moral value to food. “Clean” vs. “junk.” “Good” vs. “bad.” And before we know it, our food choices become tangled up with guilt, shame, and striving.
The truth is, God cares less about what’s on your plate and far more about what’s going on in your heart.
Are you eating out of gratitude or gluttony?
Are you choosing in faith or from fear?
Are you obsessed with rules—or walking in freedom?
That’s why I love 1 Corinthians 8:8:
“We are no worse if we do not eat [the donut], and no better if we do.”
(Donut emphasis added)
This verse reminds us that food doesn’t define our righteousness. Whether you eat the donut or pass it up, it doesn’t affect your standing with God. What matters is the posture of your heart—are you walking in self-control, gratitude, and trust? Are you stewarding your health in a way that honors Him?
True body stewardship doesn’t look like obsession, restriction, or fear. It looks like freedom anchored in truth, guided by grace.
So yes, you can eat the donut—joyfully and mindfully, with thanksgiving.
And you can skip the donut—joyfully and mindfully, with thanksgiving.
In both, the grace remains the same.
YOUR FITNESS: Train to Build, Not Burn
Instead of falling into the “I need to burn this off” trap, here’s what actually works:
Strength training 3–4x/week
→ Promotes lean muscle and metabolic flexibility
Daily movement (especially walking)
→ Supports hormone health and fat loss without added stress
Progressive overload
→ Keeps your workouts effective without endless cardio
High-protein meals
→ Stabilize blood sugar, support recovery, and help you feel satisfied (so you’re less likely to overdo treats in the first place)
Freedom means you can have the donut, enjoy it, and still feel empowered to keep going.
YOUR MINDSET RESET: The 3-Minute Reframe
When you’re spiraling after a treat, pause and walk through this:
1. Truth Check
What’s actually true about my progress this week?
Am I being honest—or letting emotion run the show?
2. Big Picture Perspective
Will this food choice matter in 3 days or 3 months?
What would a calm, confident version of me do next?
3. Grace in Action
How can I respond with love—not shame?
What would I say to my daughter or friend in this moment?
You’re not the sum of what you eat.
You’re the result of what you repeatedly do—and who you’re becoming in Christ.
A Final Thought . . .
You can be:
Strong in your workouts
Intentional with your food
Rooted in your faith
And still enjoy the donut without guilt.
This is what true wellness looks like.
It’s not perfection—it’s peace.
It’s not restriction—it’s stewardship.
It’s not guilt—it’s grace.
You can train smart, live free, and honor God with your health—and I’ll be here cheering you on every step of the way.
With grace, sweat, and sprinkles,
P.S. If this message encouraged you, would you consider becoming a paid subscriber?
This is all new for me, and it feels awkward to ask. But even just $5/ month helps support the mission of going beyond fitness and creating faith-rooted, practical content to help women steward their bodies well — living healthy, happy, and balanced lives for their good and God’s glory.
Your support allows me to continue writing, teaching, and reaching more women with the truth that freedom in fitness is possible—and worth pursuing.
Can’t give right now? You can still be part of the BeyondFit mission!
Click the heart button, leave a comment, or share this post with a friend who could use some encouragement today.
Every little bit helps—more than you know.
Thank you for being here. 🤍