“Self-Brain Surgery® is like ten years of therapy in five minutes.”
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Hey friend,
Last week we looked at how caring for your brain gives your immaterial mind a better instrument to work with. This week we’re going one step upstream: your cardiovascular system, and the deeper connection between your heart and your mind.
Your heart and blood vessels are the delivery system that brings oxygen and nutrients to your brain. When your cardiovascular health is strong, your brain receives steady, efficient blood flow. This supports clearer thinking, better emotional regulation, stronger memory, and more stable energy for the daily work of renewing your mind and directing your life.
But there’s an even more direct connection. The heart has its own nervous system, sometimes called the “heart brain,” with around 40,000 neurons that communicate with the brain through the vagus nerve and other pathways. Research from organizations like HeartMath has shown that the rhythm and coherence of your heart directly influences brain function, emotional stability, and cognitive performance. When your heart rhythm is coherent, it sends signals to the brain that support clearer thinking and calmer emotional states. When it’s chaotic, it can make focus and emotional regulation more difficult.
This lines up with what scripture has long emphasized. The Bible repeatedly connects the heart with our thoughts, choices, and inner life. Proverbs 4:23 says, “Above all else, guard your heart, for everything you do flows from it.” In both scripture and neuroscience, the heart and mind are deeply intertwined. Caring for your physical heart helps create the conditions in which your renewed mind can more effectively lead. And remember the two-patient rule from my new book — our hearts affect those around us, so keeping ourselves coherent has a direct impact on others.
Here are four high-leverage areas:
Movement Both steady cardio (walking, cycling) and strength training improve heart health, blood flow to the brain, and overall cardiovascular resilience.
Nutrition and inflammation Focus on vegetables, healthy fats, quality protein, and reducing ultra-processed foods and added sugars. These choices support healthier blood vessels and lower systemic inflammation that can affect both heart and brain.
Sleep and recovery Good sleep is one of the most powerful things you can do for both cardiovascular health and heart rhythm coherence.
Heart rhythm coherence practices Simple breathing techniques that create more ordered heart rhythms can improve the signals your heart sends to your brain. One easy version is to breathe slowly and evenly (about 5–6 seconds in and 5–6 seconds out) while focusing on a feeling of appreciation or gratitude for 2–3 minutes. This supports both physical heart health and the connection between your heart and mind.
What resistance shows up when you consider paying more attention to your heart?
“Heart health is mainly for older people.”
“I don’t want to obsess over my numbers.”
“This feels more medical than spiritual.”
“My heart is fine — I don’t need to worry about it yet.”
These thoughts are understandable, but caring for your heart is part of offering your body back to God. It is one way we steward the physical systems that support our mind’s ability to think clearly, feel deeply, and live wisely.
Add purposeful movement — At least 20–30 minutes of walking or other movement on most days, plus one or two short strength sessions if possible.
Protect your sleep — Keep a consistent sleep window.
One nutrition upgrade — Add more vegetables or reduce one source of ultra-processed food or added sugar.
Daily heart coherence practice — Spend 2–3 minutes once a day doing slow, rhythmic breathing while focusing on something you’re grateful for.
Next week we’ll talk about musculoskeletal and spine health, including the powerful effects of strength training on brain health and long-term cognitive function. But this week, focus on these heart-supporting steps and notice how they affect your energy, clarity, and emotional steadiness.
Even for you. Even now.
If something here resonates or if you want to share how you’re approaching heart health, hit reply. I’m praying for you and walking through this with you.
You can get the training you need to master self-brain surgery in my new book. You can go even deeper in The School of Self-Brain Surgery.
The good news is, you can start today.
Be sure to check out the archive of previous posts if you missed last week’s letter.
Dum spiro spero (While I breathe, I hope),
Lee
II Timothy 1:7, “For you were not given a spirit of fear, but of power, of love, and of a sound mind.”
From the banks of the North Platte river on Moon River Ranch in Nebraska, USA
Disclaimer: This letter is for informational purposes only. It contains general information, drawn from my experience, research, and best practices. It is not health care advice, and is not intended to replace the counsel of your health care provider. Consult your provider before starting any new treatments or making changes to your health routine. This message does not constitute a doctor-patient relationship between us.
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