As a new year begins, millions of people set goals and resolutions to get more fit. Of course, there are no shortage of opinions about how to do that. Take just a few minutes online and you’ll find endless advice—often conflicting—about the right way to reach your goals.

But amid all the noise, one principle stands out as both scientifically proven and time-tested: managing calories.

Energy In, Energy Out

At its most basic level, our bodies respond to energy in versus energy out. Calories are simply units of energy. When we consistently give our bodies more energy than they need, the excess is stored—primarily as fat. When we consistently give them slightly less, our bodies draw on stored energy to make up the difference. Over time, that’s how weight is gained or lost.

Said another way:

• If intake regularly exceeds need, the trajectory points toward gain. That’s helpful if your goal is to build muscle or add weight.
• If intake regularly falls short, the trajectory points toward loss. That’s the strategy for losing weight or cutting fat.
• If intake and output are equal, weight is maintained.

The principle is simple. Direction follows consistency.

A Spiritual Parallel

As I’ve been thinking about fitness goals this year, it occurred to me that the same principle applies spiritually.

Kevin G. Brown recently admonished us to “take charge of [our] testimony.”¹ One of the most effective ways to do that, I believe, is to focus intentionally on growing it.

If I want a stronger testimony, I need a higher spiritual caloric intake—more time with the Lord through gospel study, prayer, and temple worship. I need to be just as deliberate about my spiritual nutrition as I try to be with my physical nutrition.

If I don’t do more than I am doing now, I am—at best—maintaining the strength of my testimony.

If I do less than what my spirit and my relationship with God require, then I will begin to lose my testimony, even if the loss is so gradual that it goes unnoticed.

Why Testimony Matters

Russell M. Nelson promised us this:

“As we keep our temple covenants, we gain greater access to the Lord’s strengthening power. In the temple, we receive protection from the buffetings of the world. We experience the pure love of Jesus Christ and our Heavenly Father in great abundance! We feel peace and spiritual reassurance, in contrast to the turbulence of the world.”³

Reading that, I know exactly what I want.

I want more perspective and motivation.
I want a stronger foundation on which to build a life of purpose and growth.
I want more confidence.
I want more hope and gladness.
I want more optimism and happiness.
I want greater motivation to choose the right—and to draw nearer to God.
I want that protective shield.
I want that iron rod to guide me through darkness and confusion.

Choosing Growth

Because I want all of that, I need more testimony.

And if testimony grows the same way strength does—through consistent, intentional nourishment—then the conclusion is clear.

To gain more testimony, I need more spiritual calories.

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Lead image by Anna Tarazevich at Pexels

1. Kevin G. Brown, “The Eternal Gift of Testimony“, General Conference, October 2025
2. Dieter F. Uchtdorf, “The Power of a Personal Testimony“, General Conference, October 2006