November 14, 2025 • 52 mins
Are your daily choices fueling your body and your soul—or draining them? In this energizing episode of Faith Fueled Living, Kristin Fitch talks with Dr. Len Lopez, a leading nutritionist, strength coach, and chiropractic sports physician, about how to create true balance for your mind, body, and spirit.
Dr. Lopez introduces his simple but powerful “Five Steps a Day” framework—a holistic approach that helps you track your physical, mental, and spiritual nourishment so you can live with more clarity, energy, and purpose. Together, Kristin and Dr. Lopez unpack practical habits that renew your faith, reset your mindset, and strengthen your body from the inside out.
Whether you’re feeling depleted, stressed, or just ready to elevate your wellness, this episode will inspire you to take small, consistent steps toward becoming the healthy, faith-filled woman God designed you to be.
Take aways
- Whole-life wellness begins with awareness. Daily check-ins for mind, body, and spirit help you recognize what’s out of alignment.
- The “Five Steps a Day” method gives you a simple, trackable way to stay balanced physically, mentally, and spiritually.
- Your thoughts shape your health. Shifting from negativity to gratitude boosts both emotional and physical vitality.
- Small changes matter. Incremental improvements in nutrition, rest, and mindset compound into lasting transformation.
- Faith fuels discipline. Inviting God into your health journey turns wellness into worship and strengthens your purpose.
Connect with Dr. Len Lopez at DrLenLopez.com
Download My Free Joyful Living Devotional: https://kristinfitch.com/devotional
Ready to take your first step towards a more joyful, faith-filled life? Download our Reignite Your Passion Workbook and start living with purpose today!
What to feel more energized in midlife? Grab my 5 Day Energy Reset Jump Start Guide here.
Ready to work with Kristin to make a shift in your life? Click here to get started.
faith and health • Christian women wellness • mind body spirit balance • holistic health habits • daily faith routines • biblical wellness • healthy Christian living • mindset and wellness • nutrition tips for women • spiritual growth habits • self-care through faith • five steps a day • mental clarity and faith • natural energy and focus • Christian wellness podcast
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Transcript
Episode Transcript
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(00:00):
Hi.
Today in the podcast, we'regoing to talk about are we fueling
our mind, body and spirit on adaily basis?
And beyond working ourphysical muscles, we're going to
talk about how often are weactually exercising our spiritual
habits and what we're puttinginto our spirit, what we're putting
into our minds.
It's a powerful conversationand Dr. Lynn Lopez joins me, so I
(00:22):
can't wait to share that withyou today.
Welcome to Faith FueledLiving, the podcast that equips you
to live well spiritually,emotionally, physically, and purposefully.
Each week, we'll diveconversations and biblical truths
to help you strengthen yourfaith, pursue meaningful work, hear
for your whole self, and livealigned with what matters most.
Hi.
Today on the podcast, I wouldlike to welcome our guest, Dr. Len
Lopez.
(00:43):
He's a nutritionist, astrength coach, and a chiropractic
sports physician.
And he has been helping peoplelearn how to eat right and train
smart for decades.
He also is helping peoplebetter understand how they can sleep
well, think better, eat rightphysically, be strong, and make sure
that they strengthen theirspirit so that they can live their
best lives, and so that we canshow up and do the things we want
(01:06):
to do in this life so that wecan be healthy for our family and
the work we're here to do, andso that we can step into the work
that God's also calling us into.
So I'm excited for this conversation.
We are going to talk abouteasy ways that we can implement in
our own lives to do thesethings and more.
So, Dr. Len, thank you forjoining me today.
Thanks so much for having meas a guest.
(01:26):
I'm excited to be here.
Kristin, thank you.
So first, can you just tell usa little bit about what has your
journey and the work you'redoing looked like and just what does
life look like for you today?
Well, it's always going, andright now it seems like it's a new
direction.
As I was sharing earlier, forthe first 25 years of my practice,
(01:47):
I was teaching people how toeat right and train smart.
My background as anutritionist, strength coach, and
chiropractic sports positionreally was to targeting those people
to help and everything.
And it really wasn't untilabout the last couple of years I
was being interviewed for anarticle on health and fitness, and
they came back about a year later.
(02:08):
They go, doc, we want to doanother health and fitness article.
The last one was really well,but we'd like to kind of go on it
along.
The body, mind, spirit thingis that within you, if you Understand
What I'm saying, Dr. And Ithought about it and I prayed about
it because I had createdsomething years earlier, about 20
years earlier.
I called it five steps a day.
(02:28):
And I never really shared itwith others or thought they would
go any further, but I sharedit with the, with the writer and
they contacted me a couple ofdays or the next day.
I said, this is really cool,these little five steps on how you
can instantly track to see howyou're feeding your body, how you're
feeding your mind, how you'refeeding your spirit.
Because we all, we've allheard about people tracking their
(02:51):
physical steps, right?
Did you take your 10,000 steps?
Right?
Did you close your rings onyour apple, watch for your physical
fitness?
But it's, where do you, whatare you doing for your mind and your
spirit?
And so this is what Five Testis all about.
And I thought, well, maybethis is the time to bring this out,
because I think as a whole, Imean, maybe we do need to get more
(03:14):
of that spiritual connectionwithin ourselves.
We're doing great as far asalways promoting physical fitness,
physical activity.
But are we doing enough toreally promote what the balance of
having our spiritualconnection and how we're feeding
our mind.
And so that's kind of how Istarted Five Steps today.
So now I'm going to be backout there talking about what Five
(03:35):
Steps a Day is and how you canuse it to help improve your body,
mind and spirit.
Yeah, I love that.
And I think it's so true.
I mean, while I'm not a healthprofessional or practitioner at this
point, it's been a passion ofmine for many years.
You know, the health andwellness, holistic natural spaces,
and just digging into that data.
(03:56):
And so the more I read bydoctors and practitioners, you know,
I'm just, I just love gettinginto it.
And one of the things is howthe mind, body connection is so tied
together that a lot of us,unless you dig into the research,
right.
Or work with a professional,we don't realize it.
Right.
We don't realize that what wethink and how we think, right.
(04:17):
Negative versus positive andhow we perceive things can often
affect our physical body andwhat's going on within it.
And so for me, thoseconversations are so important because
I think when people starthaving that information and that
knowledge, you realize whyit's so important and powerful to
actually change our thoughtsand to, like you said, to strengthen
(04:39):
and deepen our spirit and our faith.
You know, and I always sayeverything in life, in my opinion,
is habits and attitude.
I Mean, and I always thinkthat the habits and attitude that
we have, it's kind of like ourgenetic code, our DNA.
If you trace back your geneticlineage, you find out really where
you came from.
(05:00):
But by the same token, if youtrace back your, the DNA of your
habits and your attitude, youmight find that some of the successes
and the accomplishments youachieved in life were because the
habits and attitudes you weredoing got you there.
But by the same token, you canalso trace back your habits and attitude,
(05:22):
and you may see that some ofyour difficulties and challenges
in life were because some ofyour habits, as you were saying then
ago, not thinking aspositively, not doing anything physically
to make yourself physicallystrong, not doing anything to support
your spiritual walk.
So, you know, as I like tosay, your habits and attitude are
like your genetic code.
Trace it back and you can kindof see where you are because what
(05:44):
you've been doing this tells,is going to tell you where you're
going.
Oh, my gosh, I love that.
Well, yeah, and I think thatthat really just speaks to, and I'm
sure this is when you'veworked with people over all the years,
it speaks to us having someawareness about these areas.
Right.
In other words, you can'treally make improvements and changes
in your habits and attitudeswhich then affect these five areas
(06:07):
that you're going to talk tous about without being aware and
often without tracking it insome way, whether we write it down
or use an app, whatnot.
And that's the thing that's sopowerful as far as just writing it
down, because we all think,yeah, I worked out today.
Yeah, I thought good today.
Yeah, I connected spiritually.
You know, you do it in yourhead, but, you know, when you put
(06:28):
it on paper and pencil.
And that's kind of how Istarted five steps a day.
You know, I, I thought itwould be best to show it as a.
You could just, you know,shade in your footstep for the activity
you did.
And by the end of the day, endof the week, in two minutes time,
you can really see are youdoing the things you need to be doing
to get where you want to go.
And because we're all guiltyof saying, oh, yeah, yeah, I did
(06:50):
something good today andreally did you or not.
But so it's just, it's just asimple way of looking back and trying
to track what are you doing tomake yourself.
You know, I think we're alltrying to become somewhat healthy,
wealthy and wise.
Right.
And I think the same thingwhether you want to become healthy,
wealthy and Wise, or you justwant to become bigger, better, bolder
(07:11):
in your life.
You got to look at what you'redoing, how you're feeding your body,
how you're feeding your mindand how you're feeding your spirit.
And so, yeah, let's dig in.
I love it.
Well, one thing I'd also saytoo, if you don't, if you're not
monitoring it in some way,right, tracking it, whatever you
want to call it, thensometimes we also get more critical
of ourselves.
Meaning that if you justthink, I didn't work out today, I
(07:32):
feel really, I'm justfrustrated with myself.
I don't feel as good.
Right.
A lot of people talk about howyou feel better when you go, you
know, exercise and whateverthat means to you.
But sometimes I notice somepeople get really frustrated, but
it's like if they lookedcumulatively at the month or the
quarter, most days they werehitting the mark in whatever they're
trying to do.
And it's okay if you missed aday, right?
Or you, you know, yourschedule changed.
(07:54):
So I think also tracking itlets us have a little bit more grace
for ourselves as well, thatthere's nothing.
You don't need to be perfect.
You just need to be consistentto your point.
I mean, that's so true.
Because I'm going to go backto the health and wellness aspect
of it because so often I wouldsee people, they would say, I'm trying
to get in better shape, sothey're going to start doing some
dieting or some exercising,and all of a sudden they died real
(08:17):
good for a few days.
Then all of a sudden they goout with their friend, there's a
party.
Whatever reason, they fall offthe wagon.
They just eat terrible.
Unfortunately, some people sayI messed up and they stay off the
wagon for another three days,a month or whatever, and they don't
get back on there.
And so what I try to tell themwith what five steps is all about.
(08:38):
And I'm going to use the step eat.
You know, you haven't.
Most people have anopportunity to eat three meals a
day.
I'm not asking if did you eat right?
Because that's what thequestion is.
Did you eat right today?
If you did shade in the step,maybe you had two good meals and
maybe at dinner time you wentout with your friends, you had the
cruddy meal, you had all theice cream and cookies and Bosco that
(08:59):
you can throw on your food andeverything, and you had that terrible
meal, hey, two steps forwardand one step back because you had
two Good meals at one, you atleast you're moving forward.
Pat yourself on the back,don't kick yourself further and hold
yourself down.
Tomorrow's another day andyou'll get a chance to have another
good day.
And I think that's what a bigbenefit because you can visually
(09:21):
see, or as I like to say, homeruns are great, but you can still
win the game by gettingsingles throughout the day to get
you around the diamond.
And so, hey, two good mealsand one bad meal.
Fantastic.
It's when you have two goodmeals and two cruddy meals, you really
don't make any progress onyour physical health.
So as long as you're doingmore, you screwed up today, okay?
(09:43):
For that one meal, next meal,get back on there and just keep on
making progress.
And I think that's where a lotof people beat themselves up and
they allowed themselves.
And so hopefully this is justa way that, as you were saying, also,
you know, just be thankfulthat you're moving in the right direction.
Yeah, no, I absolutely agreewith that.
And like you said, I try toalways look at every small positive
(10:06):
step I made in the day inthese different areas which we're
going to dive into in just a second.
And, right.
I might have made nine goodchoices and one or two choices that
could have been better.
But I know, hey, I see allthese good choices I made, so I'm
not going to beat myself upabout the one or two.
And I'm aware, oh, I could dodifferent, different day, but this
is what I chose today, right?
So I'll feel okay about that.
(10:27):
Okay, so let's dig in.
Why don't we walk through, youknow, one by one.
You can talk about what arethe five, five areas, right, which
you call steps or because ofthe acronym.
But then also, let's just digin, maybe like, give us a tip or
two on, you know, each one.
So we can start with sleep.
If you want to talk to usabout steps, what that is the stuff.
(10:50):
Talking about, real simple.
It's an acronym for sleep,Think, eat physical and spirit and
the sleep and think we'retalking about, how are you, how are
you feeding your mind?
The E and the P, how you feedin the body and the last S is how
you feed in the spirit.
And so when I talk aboutsleep, the one thing I always tell
everybody, when we all knowbefore you go to bed, you're not
(11:11):
supposed to eat junky food, right?
But how many of us go to bedwith junky thoughts?
How are you going to wake upin the morning, if you feed your
mind just junky thoughtsbecause you're worried about work,
about the job, about thecoming up test, whatever kind of
calamity that's in your life.
And so for the eight hours,which is approximately about a third
(11:33):
of the life, most people are sleeping.
And I know a lot of us aren'tsleeping eight hours, they're happening
at six hours.
But in general idea, a thirdof your life is spent sleeping.
And so, you know, think about it.
If you, how do you thinkyou're going to wake up if you go
to bed at night and you, andyou're worried about jobs, you're
worried about tomorrow, thebills, your employer, your, your,
(11:54):
your workmate, your, how areyou going to get this and that, how
are you going to wake up?
Whereas if you sleep with thesmile, as I always say, did you sleep
and dream with the smilebefore falling asleep?
Can you think about what youwant to see happen in your life?
Do you know where you want togo with, I mean, you know, being
(12:15):
a believer in Christ, youknow, we always talk about the proverbial
land of milk and honey, right?
We all know what the land ofmilk and honey is as a written scripture.
But to use the same analogy,what is your proverbial land of milk
and honey in your mind?
What is your destination?
What's your dream to seehappen in your life?
Do you have a dream?
Do you know where to set sail?
Do you know where you're going?
(12:37):
Unfortunately, I think a lotof research that I've read, so many,
especially younger people,don't know where they want to go
in life.
You know, they get out of highschool, they get into college and
even get out of college.
And I can't tell you how manypeople that are in their third and
fourth decade, they're stillnot sure where they want to go.
They're just kind of justgoing where the wind is blowing.
But as I always say, if youdon't know where your land of milk
(13:00):
and honey is, don't complainwhen you arrive at the land of heartaches
and headaches.
So, you know, and it's hardfor a lot of people to think about.
They're just thinking abouttomorrow, of your teenagers, and
they're thinking about tomorrow.
But as we get older, we know,you know, what do you want to see
happen in your life?
I mean, I used to always usethe analogy when I was trying to
(13:22):
find a wife.
And I used to dream about, I'dgo to bed at night just visualizing
seeing that wedding ceremonyand sure enough, it came out.
I look back on it years later,said it turned out exactly the same
way.
She's on the other end in herdress out there, the lights shimmering
(13:42):
in.
I can see my mom and dad,family and friends, and I can see
her just racing down the aislesaying, yes, yes, yes.
But embellish a little bit there.
But that's kind of how it is.
Do you know what you want to do?
So at nighttime, you'retalking about sleep.
Do you know what you want to see?
You don't have to dream aboutwhat's happening five years down
the road.
(14:02):
It could be just five daysdown the road.
Maybe we were talking earlierabout soccer.
If you're younger, maybe it'sthe upcoming game.
Do you see yourself winning,scoring, scoring a goal?
Do you see yourself doing goodon a test?
Do you see yourself doing goodon your job interview?
Do you see yourself, you know,getting a scholarship, getting that
corner office that you want,you know, getting the promotion,
getting the boss, you know, to.
(14:23):
To know your name when youwalk up, they're giving a good presentation.
And so, you know, again, whenyou go to bed at night, if you can
visually think about whatyou're thinking about where you want
to go and after you say yourprayers, okay, usually you got to
do that first.
After you say your prayers,just for that one or two minutes
before you fall asleep, justvisually think about what it is you
(14:43):
want to see happen and what'sremarkable as you start.
As you close your eyes and youstart visually seeing yourself, let's
say you're for simplicity here.
You see yourself giving aspeech or going into a big game.
You see yourself winning thegame, or you see all the applause
after the presentation.
And if you can visually seethat and the more vivid you can see
(15:05):
what it is you want to see,you'll certainly just get this smile
on your face.
Just starts growing andgrowing and growing.
And so at nighttime, you know,I can't explain it.
I've tried to research that.
It's one of those Pavlov dog things.
Okay, Pavlov dog things.
It's one of those kind ofthings when you can visually, when
the mind can conceive it, thebody can achieve it.
And so when you see where itis, you want to go for those next
(15:27):
seven, eight hours that you'resleeping, your subconscious mind
creating that path.
It's creating that you knowwhere you want to go.
And again, for a lot ofpeople, if they don't know where
to go, and I think that's aGreat difficulty in our society.
There's so much distractionsand these little guys are really
(15:50):
all those distractions.
But you know, they're alsogreat for.
They also can be great benefitfor you as well.
But, but you know, do you knowwhere you want to go if you do, if
you slip with a smile on yourface because you did something?
Maybe a vision board.
I'm a big fan of vision board.
Just kind of saying, I wantthis new car, I want this Caribbean
cruise, I want to be down tothis body weight.
(16:10):
Right.
You know, whatever it is youcan see.
And see that before you go tobed and put that in your mind.
Sleeping with the smile,dreaming better.
That's really the first step.
And the more you can do that,I think you'll find some internal
peace within yourself becauseyou're giving your body, you're giving
yourself some direction, right?
Yeah, absolutely.
I mean, like you said, wedon't want to go to bed worrying
(16:33):
about the problems, obviously.
Well, first, God tells us notto focus on that.
And we have enough worry forthe next day that we don't want to
bring it in.
Right.
Like we don't want to bring inyesterday's worry or tomorrow.
So to your point, we want toend the day in a peaceful space.
Of course, visualization, thatmakes so much sense because that's
what our brain's going tostart working on overnight because
it's what it just thought about.
(16:53):
And also there's tons ofstudies too, about whether you do
it in the morning or at night.
But right.
Just, just if you're not goingto do visualizing, you're not ready
to try that.
Maybe gratitude, right?
Like think about what was goodin your day.
Because we don't want to focusto your point on the two things that
didn't go great and that wekeep replaying those we want to think
about.
But what about the things that went.
Right, right.
And then to your point, whatdo we want for our future?
(17:14):
What do we want for our visionof our lives?
You know, what's.
What do we want to step into?
So I love that.
That's fantastic.
One thing, because like Isaid, yeah.
If you don't know where yourdreams are, and there's a lot of
people that don't, that's okay.
You can still ready the shipto sail.
And what I mean by that, youcan just tell yourself, hey, I'm
going to have a great day tomorrow.
(17:34):
You know, you can just, justkind of twist that little.
That's your little mantra.
I'm going to Have a great tomorrow.
I feel great.
I'm strong, I'm healthy,whatever it is.
Get those little, those littlestatements to become more concrete
inside your mind.
That's what I mean by ready inthe ship.
You know, build that selfconfidence, build that self esteem,
and you'll find out in thefive days, five weeks, five months
(17:57):
that you'll start realizing,hey, I think I do know where I want
to go.
I have, I've created some direction.
And during that time, you'veallowed yourself to, to think about
yourself being, you know,bigger, better, bolder.
You, you just created that,that internal confidence within yourself.
So when the challenges come,when the wind is blowing against
you, you can still makestrides out there.
So there's.
(18:19):
If you don't know, don't figure.
If you don't know where youwant to go, work on self first as
well.
And I think it'll start.
If you start working onyourself, I think you're going to
start looking for.
You're going to start grabbingthis book or this book or this book
to gain more information.
And you'll see, because that'swhat happened to me, you know, and
(18:39):
you'll see that.
Oh, yeah, now what do I wantto see happen?
Okay.
Yeah, it'd be nice to have anew car.
It'd be nice to get this jobthat pays this much or to have, you
know, so everybody has adifferent, different what they want.
And so it's just abouteverybody finding it for themselves.
Yeah, absolutely.
Wonderful.
Okay, so why don't you walk usthrough the next, the next focus.
(19:00):
The next step is think.
St.
Think.
Did you think better today?
And it just kind of goes handin hand with what I just got through
talking about reading the Ship.
I found this out and I wasreally amazed about this.
And I did a lot of studies onthe researchers say that we process
about 50,000 thoughts a day.
I was like, are you kidding?
I couldn't believe that.
But of those 50,000 thoughtsthey say that we processed, the thing
(19:22):
that was more impressive to mewas that 80% of our thoughts are
from yesterday and 90% ofyesterday's thought that we're thinking
about today are the neg areslanted negatively.
So, you know, more than 80% ofour thoughts are negative.
We're watching old reruns.
And I, I think of it this way.
(19:43):
If you're, you get, you know,10 social comments on, on your, on
your, on your.
One of your pages that thereyou get ten grand.
You did great.
You did great.
You did that.
One person that says you stink.
That's the one that holds youin your head for the longest time
and you try to figure out whatto do with it.
But so what are you thinkingabout today?
You know, do you remindyourself and you know, personal coaches,
(20:04):
we've heard about, you know,coaches out there, they're trying
to help you become better andwhether it be athletics or in your
professional career, but youknow, when you get out in the professional
world, you don't have, youhave the little guy sitting on your
shoulder, you know, is thisguy the one telling you you can do
it, you feel great, you canhit the ball, you can give a great
speech, you're going to give agreat presentation?
(20:26):
Are you reminding yourselfthat you can do this, you can achieve
this?
Unfortunately, As I said, 80%of our thoughts are negatively.
And all we're asking you todo, did you take one or two minutes
here and there and therethroughout the day to give yourself
that little positive self talk?
You don't have to repeat apositive phrase a bazillion times.
(20:47):
That ain't gonna hurt.
But, you know, that's not whatwe're looking for.
But, and what I can try totell you is I can't tell you that,
that if you spend one or twominutes telling you, telling yourself
how great you are, that that'sgoing to make you great.
But that one or two minutesthat you're just kind of saying,
I can do it, I feel good, I'mhealthy and strong.
Whatever phraseology you'reusing, that one or two minutes of
(21:09):
positive input is at least oneor two minutes, you're not allowing
that negative input to getinto your brain.
And so how long, how manydrops does it take before there's
a drop that makes a stain inyour carpet?
So you need several drops.
And all we're trying to do ischange the canvas in our thinking,
in our mind to where we canclear some of that other stuff out
(21:30):
there.
And so if you thought goodtoday, hey, shade in the tea.
There's some days that Idon't, I don't catch myself thinking
good.
But there's other days, hey, Idid it here, here, here, three or
four times a day.
You don't got to do it for 30minute, you know, mantra.
But one or two minutes here,one or two, it's going to feel awkward,
you know, so talking to yourself.
But I always tell everybody,remember this?
(21:52):
People vacation, they diet,they, they, they sleep by themselves.
They, they do so many thingsby themselves and everything, they
shop by themselves.
So it's okay.
To talk to yourself.
So just give yourself thoselittle words of encouragement and
it's going to feel awkward atfirst if you've never done it, but
after a while, it's not goingto feel awkward.
You're going to hear that peptalk because, you know, I think we're
(22:14):
both parents.
I'm sure a lot of youraudience are parents.
What do we do to our kids whenthey're like two years of age, when
they walk out to the pool, youknow, you can do it.
Don't be afraid to jump in.
It's okay.
It's okay.
It's okay.
You can hit the ball, you can swing.
You know, you're just givingthem the words of encouragement.
Well, as you get older, you,you don't have your parents in your
ear.
Hopefully you're not going toget older.
But you, you have your own,you have that little inner voice.
(22:38):
What kind of inner voice doyou have feeding you?
And as the scripture teaches,a man is as a man thinketh.
And what kind of thoughts areyou thinking throughout the day?
And so if you caught yourselfthinking better today, you know one
or two phrases of good, ofgood, feeling good, feeling healthy,
feeling strong, whatever it isyou're saying shade in that second,
(22:59):
that, that second step, whichis the teeth up.
And so that's what we'retrying to do.
Yeah.
And I think the, the more youare aware of your thoughts, you can
often, over time, it does take practice.
Right.
It is a habit.
You can realize when you'rehaving a negative thought that's
not really serving you.
Like, you don't need to have,like, like you might say, oh, this
(23:20):
one thing didn't go well.
But what, but actually if you re.
If you have a differentperception, you realize it's not
as big of a deal or it's notas is earth shattering, or it's not
catastrophic.
And so you can kind of shiftthat thought.
Right.
You can replace it withsomething that's going to serve you
better.
And then also, you know, wetalked about this, I think before
we started recording, but yes,it is what we think personally.
(23:43):
Right.
And what thoughts we'rehaving, how positive or negative
or harmful or useful they are.
But it's also what we'reputting into our brains.
So for instance, if I go onsocial media, I don't spend a lot
of time on certain socialmedia, but other social media I use,
I'm, I have curated feedswhere it's faith, health, fitness,
recipes, like, it's all thingsthat mostly fill me up.
(24:05):
And I Learn.
Or I say, oh, this is excitingor neat.
So they're not, they're nottaking me down, in other words.
Right.
So.
And I'm more.
I, I am a lot more critical ofwhat I watch.
And I'm not saying that I'm,I'm not a Christian that's like,
oh, I only watch these.
Only perfectly pursed, pure shows.
My husband loves military andwe like mystery shows.
(24:26):
But I still have a differentthreshold than he does because I
know how it makes me feel if Iwatch it, if there's too much of
this or too much.
And so everybody's level mightbe different, but my point is I've
just learned he can watchstuff that doesn't seem to bother
him, that might bother me more.
And so I've just had to, I'vehad to say, this isn't.
Or I'll start a series withhim and I'll say it, it feels like
(24:49):
it's getting darker and darkerand I just don't like that.
And he's fine with it.
So I'm like, that's fine.
Watch it.
When I'm.
We're not watching together.
But it's.
Once again, I have to have afilter or I have to have a, you know,
I have to decide for myself,like, is this positive or negative
for me?
Is this good for me or not?
Because is it going to affectmy thoughts or is it going to make
me more scared when I'm homeby myself or whatever it is?
(25:10):
And so it's also how, what we,what we're putting in right.
In the world, absolutelyeverything is what you put in.
It's like a recipe, you know,what are you putting in to make your,
your, your cupcakes?
Better tasting versus not.
You can put, put, you know,ingredients that aren't as good,
but if you put goodingredients, you're going to get
a better result of the cupcake.
And so.
Yeah, so your husband soundskind of like me and my wife.
(25:31):
Yes, yes.
Right.
And I have no issue with it.
Right.
Because we're all different.
And, you know, I like different.
He likes sports more than I do.
I mean, yeah, we like a lot ofdifferent things.
Right.
So that's okay.
Okay, so what about the next one?
What would you just share with us?
You know, little tidbit or tip?
So the easy one that people.
I, I think it's the easiestone because this is where I really
started my career with.
And eat right, you know.
(25:53):
Did you eat right today?
If you did shade in the step,I'm not asking if you ate perfect,
if it was organic or if it wasgrass fed, did you eat better?
Because we're all coming fromdifferent starting points.
Some people in the audience,they may, they may, you know, just,
just skipping the secondserving, not having dessert on the
meal, not having a big drinkwith my meal.
(26:14):
Right.
You know, everybody's at adifferent level.
You know, let me get lessprocessed food in that meal.
Meal.
But we all kind of know wherewe're trying to go to get healthier.
We all have a general ideathat we know this is good or better
and we know that's not so good.
Which one are you alwayschoosing to put, you know, put on
your plate and everything.
And so if you ate good today,shade in the straight in to eat.
(26:37):
If you didn't, tomorrow'sanother day.
And again, it's not askingwhat you ate, how you ate, because
my wife's read like every dietbook out there, there and I've never
been on a diet or read any of.
But, but she'll tell me justsome of the, the, the, what's the
word I'm looking for, thestrictness of what you can and can't
allow.
And I'm going, I was neverthat way with my patients.
(26:58):
Just said, hey, let's makesure we're eating more of the good
stuff.
Let's make sure we're, we're,well, you know, from the health background,
let's make sure we'redigesting it.
Because my first rule of, ofhealth and wellness is, you know,
just because you ate itdoesn't mean your body absorbed it.
Right.
And so that we can save thatfor another or we can chat about
that too as well.
But did you eat, eat better today?
And if you did, shade in theE, everybody's on a different path
(27:21):
as far as where they're at.
You know, are they trying toget really fit for, for the graduation,
for the wedding ceremony, fortheir anniversary trip, their vacation.
But I think, you know, onceyou get past 40 or so, you start
looking at cholesterol, bloodpressure, all these other things
that we start getting fearful about.
But it's just if you ate goodshade in the E, it's, it's kind of
(27:42):
that simple as long as you eat more.
And as we said at thebeginning, you know, don't let when
you do have the credit meal bethe one that stops you from eating
well tomorrow.
You know, you can win the gamewith base hits just as easily as
you can win it with home runs.
And so you don't have to Eat perfect.
Every time.
I think I shared this with youat the beginning.
(28:04):
When I first would talk to mypatients when I was in practice,
I would tell them, this comingweek, you're going to have an opportunity
to take 21 steps towardsbetter health.
And I would say 21 steps,because three meals a day, seven
days a week, that's kind ofthe average.
Right.
Or the perception.
And so.
Okay.
And if you could just seethat, those footsteps in the sand,
that I don't expect them totake 21 steps by the end of the week,
(28:27):
it'd be nice.
But I was like, listen, Mrs.Johnson, if you can have at least
15 or 16 good meals and onlyfour or five bad meals for the week,
I mean, you're taking 12 stepsforward, you're moving forward, and
that's what we want.
We want progress, not perfection.
And so did you eat right ifyou did shade in the E and move on?
(28:48):
Yeah, absolutely.
Well, and another thing thatI've heard when I've talked to nutritionists
or different health people isalso, if you're going to choose to
have the treat or whatever itis, one, you shouldn't make your
beat yourself up about it overand over because you chose to have
it.
So enjoy it if you're going toactually have it.
And two, absolutely, you canalso sometimes choose the better
(29:08):
treat.
Meaning.
Right.
It only has a tiny bit of sugar.
It still tastes good.
It's dark chocolate versus isa processed candy bar.
So, once again, all of theseare choices.
And we don't want to feel badabout our choice, but we want to
be aware of our choice.
Right.
And then try to make surewe're, like you said, the more good
choices we make or goodchoices being, you know, real food
(29:29):
and, you know, whatever then.
Then the better off we'regoing to make progress.
But it's all just about progress.
And it doesn't mean we can'thave something that we really enjoy
on occasion.
It just means we don't want to be.
We don't want to only eatpizza or ice cream.
Right.
We want that to be the exception.
Yeah.
I'm going to add one here, onething to you, because I know kind
of like when my, me and mywife will go out to dinner sometime
(29:50):
and we don't have the kids,like, okay, let's have a good meal
and everything.
And so we'll get the fish,right, or the salmon or the good
steak and everything.
And she's like, oh, what arewe going to have for dessert?
And I go, I don't want dessertbecause again, this is the doctor
background now going, listen,I just got through eating a really
healthy high protein meal thisand the other.
(30:11):
And if I throw all this icecream in here, all that sugar in
there, it's going to bloat meup, give me all the.
I don't want that.
It's not going to digest andbe utilized the way I wanted to.
I want to enjoy that.
I'll wait a couple of hourslater and then I'll have a big bowl
of ice cream and stuff like that.
But so that's kind of how I'veused it with myself.
And I think my kids are alwayslike, dad, how can you be the nutritionist?
(30:32):
You're eating like a bowl ofice cream.
You know, look how big thatbowl is.
And they go, yeah, but that'sjust one of my meals.
And you know, I'll add theother stuff to dampen and the negative
effects and.
And you know, we can talkabout that some other time or.
But yeah, just so where it'snot nearly as bad.
But that's one of my bad mealsthat I have for the week and everything.
I don't, I don't.
(30:53):
I try not to.
And I tell this with mypatient also, it doesn't do you good
to have that good steakdinner, that good salmon dinner and
then add all the sugar and icecream and other stuff at the end.
Because just because you ateit doesn't mean your body absorbed
it.
Just because you ate goodstuff stuff but you mixed it with
the batch stuff.
It's kind of like that thatbatch of is going to help make it
not as easily digestible and inflamed.
(31:16):
And we all know theconsequences about that within the
next 45 minutes or so.
Yeah, I mean, and to yourpoint, like, I actually, and this
is not everybody does itdifferent, but when I go out to dinner,
I don't actually like getting dessert.
I'm usually full at that pointbecause you probably ate more than
you might have at your meal athome or at was heavier.
But so if I'm going to havedessert, it's usually like if we
(31:37):
have family over and you know,and then some of us brought dessert
and it's homemade or, youknow, so it's like sometimes I'll
that or I might have a tinylittle treat like a little unreal
on occasion or something aftera meal.
But it's like I don't want thebig dessert usually after I've had
a meal out.
And I know that's noteverybody, but My point is, to your
point, usually the meal wasreally good and I just, I don't need
(31:58):
anything else.
I feel very satisfied at thatpoint, so.
Absolutely get that.
Okay, so tell us, what wouldyou just share with us about the,
you know, getting in thephysical part of our daily steps?
Yeah, that's the fourth step.
The P. Did you work yourphysical muscles today?
(32:18):
I'm not asking if it was anaerobic workout, anaerobic, high
intensity, low intensity, Wasit a full workout that you got for
your full 60 minutes or youonly got 10, 15 minutes in for the
day?
And for some people, becauseeverybody's different, a good workout
could be just cutting thegrass, right?
It could be doing stuff aroundthe house, walking to the grocery
store to grab some stuff tobring home.
(32:39):
You know, that could be a good20, 30 minute walk and everything.
Playing basketball with yourkids out in the front yard, that's
physical activity.
So it doesn't, don't, don'tget stuck in thinking I didn't get
my full workout.
Yada, yada, yada.
I mean I travel maybe once aweek, once every other week or so.
And so I, because I'll leaveearlier in the morning, I'll, you
(33:00):
know, I, I consider my walkfrom my car to the gate to and from
back and forth with the 24,which is about 40 minutes total time
with the, you know, 20 poundbackpack on me.
It's physical exercise.
So I, I don't beat myself upsaying I didn't get anything physical,
I did something physical soI'm okay.
I didn't get my, the workout Iwant to get that I would normally
(33:20):
want to get in because of time.
But you know, I, I shaded the pee.
I can see all the footsteps now.
Hey, I'm doing good, I'mmoving forward.
I' patting myself on the backmentally that I'm, I'm doing the,
I'm doing the things you'resupposed I should be doing to get
where I want to go.
And that's how I look at the steps.
It's just a simple to do list.
(33:40):
And I mean really, I thinkwhat it comes down to is what you're
saying is, did I move and usemy body today?
Because for instance, one ofthe things most of us want as we
get older is we want to beable to still do all the things we
want to be able to do, right?
We want to be self sufficient,we want to be able to enjoy life,
go places and if we'refortunate because we have good health,
(34:01):
then we're going to be able todo those things.
And so, for instance, like yousaid, when I go out and garden, I
mean, yes, that's not my mainform of movement, but I know that
if I'm weeding and I'm bendingdown, and then if I'm, like you said,
if I'm cleaning the house thatnight and I'm rushing around and
I'm lifting and moving things,I know that I'm using body or muscle
groups that it didn't, Ididn't have to be certain weights.
(34:22):
I understand weight impact isimportant, but the point is we get
it in all different ways.
And doing real world things isactually just as useful and in some
ways more useful than goingand doing isolated exercises.
Right.
In other words, we get tocount it.
All right, we're saying aminute ago, don't beat yourself up
if you had one bad meal forthe day.
(34:45):
Well, the same way, don't beatyourself up because your time got
stolen from whatever reasonyour kids were a broken water pipe
in the house that you didn'tget a chance to work, work out.
But all the, the lugging, the,the sandbag from the front of the
house to the back of thehouse, that was the physical activity.
And, and you know, I, I, Icreated five steps a day for teens
(35:06):
also.
And, and it was really for thefact that I would share with a lot
of my adult friends.
They would all tell me, hey,Lynn, this needs to be an app.
And can my kids read this?
You know, because they reallygravitated to the, to the, the spirit
and the, and the think step.
But I said, you know, you justhave to, you know, do something positive
for yourself.
You don't have to be perfect.
(35:27):
But are you, are you takingsome small steps today to get you
where you want to go?
You know, Scripture teaches,you know, the body is a temple.
Are you doing anything to keepthe temple?
Does the temple need aremodel, A complete remodel, or just
a little, you know, little,little refurbish and everything?
And the way you feeldefinitely has an impact on how you
think.
And so, so when you'reexercising, moving your body, there's
(35:50):
different endorphins going offand everything.
And so there's benefit to that.
As I said, you know, a lot ofyoung kids, when I try to tell them
about the importance ofexercise, I'm not trying to get them
to go do calisthenics oranything like that, but, you know,
get out there and just playinstead of it being physical.
Did you play?
And for younger kids, Just goin, you know, because it's so easy
(36:11):
to grab that phone.
And a lot of parents arereally good at just giving them the
phone to keep them busy.
And my kids hate me because Itake their phone the way I say, get
your rear end outside and godo something out there.
And they don't know what they,they've forgotten how to go outside
and just, you know, TomSawyer, look for stuff to do and
everything.
(36:31):
Or March 20, you know, you'rejust trying to find things to do
and then sure enough you'llfind yourself in some kind of physical
activity that, that's going on.
And so the physical stuff tome is, is the easy part.
But everybody has different,different goals, like everybody has
died, different dieting concerns.
But as long as you, did you doanything for your physical body?
(36:52):
If you did shade in the pea,when you look at it about the end
of the day and the week, youcan see all those footsteps.
And I want to share thisbecause I wanted to share this at
the beginning.
I always say the five stepsare kind of like Seinfeld's calendar.
If you're familiar with hiscalendar or not, or if the audience
is or isn't.
I think everybody knows whoJerry Seinfeld is.
And when he went as early inhis career, when he became successful,
(37:15):
somebody asked him, asked him,how did you become successful?
He said, you know, I, I thinkit was my calendar.
And he said what?
He, well, he, he had hismonthly wall calendar, which is kind
of what I used also.
And every day that he saidthat for me to become successful
in this world of, ofentertainment, I need to be writing
10 jokes a day.
That was his curse again,like, I need to do, you know, a thousand
(37:38):
sit ups or whatever it is.
I need to write 10 jokes a day.
And so he, he noticed that,that if he wrote a joke today, he
would write an X on the squarefor that date.
And then the next day, if hedid it again, there'd be another
X and another X.
And then he started noticingthere are certain days that there
was no X's on there.
But the visual cues he wasgetting by seeing the X's encouraged
(38:01):
him to keep putting the X's on there.
And that's kind of what thesteps is all about.
Because when you see yourfootsteps shaded in, you can see
the, that progress.
Kind of like that old saying,the, the footsteps in the sand.
When you see those out there,it just kind of taps into your visual
and kinesthetic learning centers.
And so because not everybodylearns from just Reading or listening.
(38:22):
So sometimes that physicalactivity, that visual stimulus could
be what's going to move themto say I need to start worrying about
my body, my mind or my spirit hopefully.
Yeah, absolutely.
We have that visual imageimagery and filling it in, right.
It's like a re.
It's like the reward loop.
Doing that is like, oh, look,now I'm connecting the action, right.
(38:45):
We're saying to getting thisreward again when I fill it in, right?
Because I'm acknowledging andseeing that.
So yeah, I love that.
Okay, so let's obviouslyspirit the, the, you know, feeding
or making sure that we'retaking care of our spirit.
So what would you just sharewith us is kind of like the biggest
thing that you're trying toget across to people about making
(39:05):
sure that we're taking care ofour spirits.
Great question.
And here's what I always tryto tell everybody.
Growing up in the health andfitness world, I used to always find
a way to work out my bodyfour, five, six times a week.
That was really thing.
And when I became a, when I,because I've been, I've gone full
circle in my spiritual walkand when I wanted to get back into
it and everything, I said Ineed to be reading.
(39:26):
And this, this, this is 40some odd years ago.
Back in the 80s when we didn'thave phones, right.
We just had paper and penciland AM radio.
But it was like, what am Idoing today?
You know, yeah, I went tochurch today.
What am I going to do tomorrow?
What am I, how am I going toget connected?
Okay, I'm going to read everyday and I could always find a reason
not to read.
(39:46):
And so I just realized, hey,exercising your physical body is
no different than exercisingyour spiritual muscles.
You know, there's differentways to work your physical body.
Body.
There's different ways we allcan work our spiritual muscles.
If you don't have time to readHis Word, maybe you can listen to
someone's podcast.
Maybe there's some reallygreat Christian music out there that
we're going to tap into youwhen you listen to the words out
(40:08):
there now, not every song isgoing to resonate with you because
everybody's in a differentstage of their headaches in life
and the songs are different.
But you know, you can gofellowship that night.
Wednesdays are very popular,you know, know, oriented church get
together.
So fellowship with us, you canserve, you, you can, you can attend.
So there's, there's thevarious ways you could sit and say,
(40:30):
hey, I did something, I, I gottogether with my friend.
We went bowling or we had asmall group today, shading the step.
I, I listened to some of thegood Christian music while I was
on the way to work on the bus,on the plane, whatever, you know,
so there's, and when you startseeing those steps out there, that
visual cue again, you go, hey,I am moving closer.
I am feeling better.
(40:51):
My thinking is on my spiritual walk.
And so all I'm trying to dois, is I'll let you find your way
of how you're growing yournews better soccer player.
You need to get out there anddo something.
And if you're, if you're notas spiritually strong and I know
a lot of people listeningcould are, are lost, looking or let
(41:14):
down basically, you know,wherever somebody is in their walk
by doing something here,there, and, and tomorrow maybe so
slowly starts moving youthere, is it going to be a miraculous
thing for you?
Apparently it does happen tosome people, but for a lot of other
people it's like building,getting 20 inch biceps.
It takes time, energy andeffort to get there.
(41:36):
And so I encourage you to workthose spiritual muscles and see what
that does for you.
Because I mean research doesshow people that have a spiritual
connection seem to have betteroverall vision of life.
They're, they're happier,their health is better, their, overall,
you know, there's benefits toit other than the benefit you and
(41:57):
I understand about knowingChrist, but there's just some other
benefits in how you exude and,and present yourself throughout your
day.
Absolutely.
Well, yeah, so it, yeah, it'sjust really, how are we finding ways
to fill our spirit?
And of course, you know, as aChristian, we know, yes, getting
in the Word's important.
Important.
But I'm with you sometimesjust reading the Word, even a study
Bible, which gives you moredepth, you know, more understanding,
(42:20):
even that sometimes can feel alittle dry if we're being honest.
Right.
Like you can, it can maybe nothit and I get it, read it multiple
times and do all this.
But your point me pulling in,listening to other Christian podcasts
or authors or you know, like,or worship music, whatever it is.
And not like I don't listen toother non or you know, stuff that's
not Christian.
I mean, I do listen to other things.
(42:42):
Things, but I do fill myselfup with a lot of that.
And the thing is, is thosethings give me a new perspective.
They give me a new way to seethe word of God.
Right.
And I feel it in my spirit.
Like you said, not everysingle thing, every single time,
but those things Fill myspirit because they're feeding me
in a different way.
Right.
And then sometimes theyconnect to a scripture I read or
(43:03):
something I saw, which maybeit didn't land for me, but then something
else reinforces the conflictconcept, you know.
And so that's why, to yourpoint, we might do it in different
ways, all of us.
You know, there's different, alot of ways to do it.
There's different ways to getphysically fit.
You don't have to.
You can lift weights, you canrun, you can bike, you can box, whatever,
and.
But my thought is to neglectyour spirit is like skipping a meal.
(43:25):
It leaves you empty.
So find a way daily to sitthere, do something for that spirit,
whether it's reading, whetherit's listening to the music, maybe
it's, you know, attending something.
Maybe it, you know, there's different.
There's just different waysthat you can feed your spirit that
gives you that.
That satisfaction.
And, and it's.
When we don't feed our spiritfor a day, days, week, you know,
(43:47):
then I think it's easier tobecome lost or just, you know, confused
about what's going on with,with where you need to be.
Right?
Absolutely.
So let me ask you this.
What would you say is justmaybe a tip or thought that you haven't
shared that we haven't alreadycovered that day that's somehow tied
to mind, body or spirit?
(44:07):
Just how do we, you know,keep, like you said, making progress
in the, in just, you know, the overall.
Our overall health?
Well, I'll say this.
I think people can really.
It's easier to understand thatwe are what we eat.
Okay.
And we are.
If we are you doing anythingphysical for your body, but we are
what we eat and what we think,you know, what you feed your mind
(44:29):
is.
And I forget who first said itas far as, yeah, it would go, a man.
Is the man thinking.
I think it was Henry Ford who said.
Or maybe, maybe it was.
I can't think of his nameright now that said, you know, a
man is, as a man thinking.
I think it was Earl Nightingale.
He might have said that also.
And so it's.
(44:50):
What are you feeding your mind?
People don't realize that wehave control over that.
And if you just take that oneor two minutes here, there, 30 seconds
just to remind yourself that Ifeel good, good, you know, I'm going
to have a good day.
I mean, you don't walk intothe lions, that you don't walk up
to the free throw line, up tothe, up to the, to the in the game
(45:10):
across the mat in a wrestlingmatch thinking, oh God, this guy's
going to kick my rear.
You have to go in therefeeling you're going to win.
And every day, oh, here's the point.
I'll say when you wake up inthe morning, here's the best thing
I want to say is when you wakeup in the morning, when your fit
he feet hit the ground, you'reon your way to the restroom.
Restroom.
How long does it take youbefore you can remind yourself, I'm
(45:31):
going to have a good day.
Life is good.
I feel better.
I'm going to do this, I'mgoing to do that.
Is it after, after you'regoing to the bathroom, after the
shower, after breakfast, afterdropping the kids off to school,
after going to the office, howlong before you give yourself a little
mental pick me up?
Doesn't have to be long.
Could be five seconds, itcould be 55 seconds, you know.
But how long does it take youbefore you remind yourself, yourself,
(45:53):
or look at it the other way,how long does it take you from when
you wake up, do you turn thisthing on?
Do you grab your phone, youturn the TV on, Be fine.
Something else that's going todistract you, you know.
And so the name of the game,in my opinion, is if you can leave
those down for a while.
For a while at least.
Good 30 minutes or so and justfeed yourself mentally how I'm going
(46:17):
to have a great day today.
Today's going to be my day.
Whatever kind of phraseologywe all have different, different,
different phraseology.
But you need to create somekind of dialogue, some kind of lingo,
some kind of words, you know,today I'm, I'm bigger, better, bolder
out there today.
So you'll figure it out foryourself and everything.
Because if you don't, it's soeasy to remind, to let yourself think
(46:38):
about how doomed days anddefeated you're going to be.
So you get to pick, in myopinion, absolutely.
And like you said, pick whatspeaks to you, you know, to.
Like you said, maybe when youcan't think of anything, it just
seems like a tough day.
Have some things at the ready,right, that you're going to remember
to say.
And some people it's.
For some people, it'sscripture, right?
Like really short pieces of scripture.
(47:00):
For some people it might besomething really personal to them.
Maybe I can do all things exactly.
So it's whatever to your pointthat you can just pull to kind of
stop the negative or like yousaid, all the worry and the distraction
just pull us back right tobeing present and then to move towards
our purpose and having meaningand, you know, making an impact.
(47:21):
So absolutely.
I love that.
So anything else?
You don't have to know exactlywhere you want to go today, and that's
normal.
Don't feel bad if you don'tbecause there's so many that don't.
But you can still ready the ship.
Hey, I don't know.
I'm going to start exercising.
I want to, I want to startfeeling better.
I need to start having somemore better, better mindset, better
(47:42):
positive thinking for myselfbecause we're all thinking, thinking
and what do they say?
About 80 of our thoughts arenegative, only 20% of our thoughts
are good.
And if you, to use it, we'retalking sports, to use the baseball
analogy, you know, when you goup to bat, 70% of the time you're
not going to get on base.
But if you can get on base 30%of the time, you can make a pretty
(48:03):
good living in the majorleague baseball.
So you don't have to tellyourself 100 of the time that you're
gung ho, you're this, that andthe other.
But, but it's just a little aminute here, a minute there, a minute
there.
That's one less minute you'renot kicking yourself in the rear.
So I like to look at it thatway instead of trying to think.
I can't say it a bazillion times.
(48:23):
A little here, a little there,a little there.
It'll start changing.
And I always say, how manydrops does it take before mom can
see the stain on the carpet?
You know, that's just kind ofbefore it makes an imprint.
Yeah, absolutely.
Okay, so can you tell us howcan people connect with you online,
your website and learn aboutthe five steps a day and things like
(48:44):
that?
You can go tofivestepsaday.com there's an app.
I hope you try the app andcheck it out.
There's also a teen version,social media.
You can always find it at fivesteps a day.
You can also find Dr. Lynn online.
They're all kind of interwovenwithin each other.
And so if there's anything Ican help answer the questions and
everything like that, I try toget to them.
(49:04):
I am not as good as I probablyshould be, but I try to put as much
information online for as faras health and wellness stuff, stuff
that I know I am, that I knowyou know, I can say, nobody could
say, you don't know this docand everything, but you Know just
the other stuff about, youknow, being a personal coach or.
(49:26):
Yeah, I'm not a theologian.
I may play a mini theologianright here.
Talking about your faith andeverything, but it's just about trying
to move people in the right direction.
And so Dr. Lynn online, ourfive steps to day.
Love it.
So last question.
What would you, what is one ofyour daily habits that you do every
day?
(49:46):
You might have alreadymentioned it, but that's just one
of your go tos, you know, likeit can be in any of those areas.
It's just like, is there onethat every day you're like, oh, I
just love going on my walks orI love this thing like what, what
is it for you?
That's a tough one.
Exercise is one of the onesthat's out there.
You know, as far as one of thethings that, that makes me feel better
having three.
(50:07):
Being the older guy.
I'm not going to say older guy.
Being the older guy withyounger kids and everything, I'm
always, you know, runningaround chasing after these guys,
but just knowing I'm doingsomething, knowing I'm doing something
and, and that's it for me,just knowing, okay, did I do anything?
Okay, did I?
I'm thinking better today.
Just give myself a little pep talk.
It's 30 seconds while I'mgetting ready, waiting for them to
jump in the car, waiting forthem to, you know, dropping them
(50:29):
off and everything.
A little here, little there, alittle here.
And it's, it's, you know, youstart gathering penny, like my grandfather
would always tell me, yougather pennies, you gather penny.
After a while you're going tohave a lot of money in your pocket.
And so, yeah, so for you it'sthe progress, it's daily progress.
Yeah.
Or, or moving forward.
When I say progress, it'smaking progress daily towards your
goals.
Yeah, yeah, absolutely.
(50:50):
That.
You said it better than I could.
There we go.
Okay, wonderful.
Well, thank you so much forcoming on and joining us today.
Sharing the different, youknow, sleep, think, eat, physical
spirit.
How each day just those smallthings that we do are going to get
us towards where we want to go.
Right.
For our mind, our body and our spirit.
And how important that is notonly to go after the things we want
(51:11):
in life because God does wantus to have, I mean, don't worry,
he doesn't say it's alwaysgoing to be easy, but he does want
us, right, to have abundance.
He does want good things for us.
But also if we're going to dothe best work, he has us here to
do.
We have to, you know, we haveto care for those parts of of us
right?
Mind, body and spirit.
So thank you for what you'redoing and thank you for taking the
(51:32):
time to join us today.
Thank you for letting me comeon out and share with you.
I wish you and your audience ablessed day.
Thank you so much.
And if you haven't already,come join my community.
You can sign up for my weeklyemail newsletter.
I send out a Faith Fridayemail to encourage, uplift and inspire
you both in your faith and inyour whole life.
Also, you can grab my MidlifeEnergy Reset or the Joyful Devotional
(51:57):
515 day devotional on myWorkbooks page.
Just head over toKristinFitch.com or click the link
in the Show Notes.
But I can't wait to keepencouraging you and uplifting you
through my email as well asthe podcast.
If you enjoyed today'sepisode, if you could leave a rating
review on Apple Podcast orwherever you listen to podcasts,
it helps the show getdiscovered by more people so that
(52:19):
we can continue to to upliftand encourage people in their faith
journey as well as all of theother parts of their lives.
Hi.
Today in the podcast, we'regoing to talk about are we fueling
our mind, body and spirit on adaily basis?
And beyond working ourphysical muscles, we're going to
talk about how often are weactually exercising our spiritual
habits and what we're puttinginto our spirit, what we're putting
into our minds.
It's a powerful conversationand Dr. Lynn Lopez joins me, so I
(00:22):
can't wait to share that withyou today.
Welcome to Faith FueledLiving, the podcast that equips you
to live well spiritually,emotionally, physically, and purposefully.
Each week, we'll diveconversations and biblical truths
to help you strengthen yourfaith, pursue meaningful work, hear
for your whole self, and livealigned with what matters most.
Hi.
Today on the podcast, I wouldlike to welcome our guest, Dr. Len
Lopez.
(00:43):
He's a nutritionist, astrength coach, and a chiropractic
sports physician.
And he has been helping peoplelearn how to eat right and train
smart for decades.
He also is helping peoplebetter understand how they can sleep
well, think better, eat rightphysically, be strong, and make sure
that they strengthen theirspirit so that they can live their
best lives, and so that we canshow up and do the things we want
(01:06):
to do in this life so that wecan be healthy for our family and
the work we're here to do, andso that we can step into the work
that God's also calling us into.
So I'm excited for this conversation.
We are going to talk abouteasy ways that we can implement in
our own lives to do thesethings and more.
So, Dr. Len, thank you forjoining me today.
Thanks so much for having meas a guest.
(01:26):
I'm excited to be here.
Kristin, thank you.
So first, can you just tell usa little bit about what has your
journey and the work you'redoing looked like and just what does
life look like for you today?
Well, it's always going, andright now it seems like it's a new
direction.
As I was sharing earlier, forthe first 25 years of my practice,
(01:47):
I was teaching people how toeat right and train smart.
My background as anutritionist, strength coach, and
chiropractic sports positionreally was to targeting those people
to help and everything.
And it really wasn't untilabout the last couple of years I
was being interviewed for anarticle on health and fitness, and
they came back about a year later.
(02:08):
They go, doc, we want to doanother health and fitness article.
The last one was really well,but we'd like to kind of go on it
along.
The body, mind, spirit thingis that within you, if you Understand
What I'm saying, Dr. And Ithought about it and I prayed about
it because I had createdsomething years earlier, about 20
years earlier.
I called it five steps a day.
(02:28):
And I never really shared itwith others or thought they would
go any further, but I sharedit with the, with the writer and
they contacted me a couple ofdays or the next day.
I said, this is really cool,these little five steps on how you
can instantly track to see howyou're feeding your body, how you're
feeding your mind, how you'refeeding your spirit.
Because we all, we've allheard about people tracking their
(02:51):
physical steps, right?
Did you take your 10,000 steps?
Right?
Did you close your rings onyour apple, watch for your physical
fitness?
But it's, where do you, whatare you doing for your mind and your
spirit?
And so this is what Five Testis all about.
And I thought, well, maybethis is the time to bring this out,
because I think as a whole, Imean, maybe we do need to get more
(03:14):
of that spiritual connectionwithin ourselves.
We're doing great as far asalways promoting physical fitness,
physical activity.
But are we doing enough toreally promote what the balance of
having our spiritualconnection and how we're feeding
our mind.
And so that's kind of how Istarted Five Steps today.
So now I'm going to be backout there talking about what Five
(03:35):
Steps a Day is and how you canuse it to help improve your body,
mind and spirit.
Yeah, I love that.
And I think it's so true.
I mean, while I'm not a healthprofessional or practitioner at this
point, it's been a passion ofmine for many years.
You know, the health andwellness, holistic natural spaces,
and just digging into that data.
(03:56):
And so the more I read bydoctors and practitioners, you know,
I'm just, I just love gettinginto it.
And one of the things is howthe mind, body connection is so tied
together that a lot of us,unless you dig into the research,
right.
Or work with a professional,we don't realize it.
Right.
We don't realize that what wethink and how we think, right.
(04:17):
Negative versus positive andhow we perceive things can often
affect our physical body andwhat's going on within it.
And so for me, thoseconversations are so important because
I think when people starthaving that information and that
knowledge, you realize whyit's so important and powerful to
actually change our thoughtsand to, like you said, to strengthen
(04:39):
and deepen our spirit and our faith.
You know, and I always sayeverything in life, in my opinion,
is habits and attitude.
I Mean, and I always thinkthat the habits and attitude that
we have, it's kind of like ourgenetic code, our DNA.
If you trace back your geneticlineage, you find out really where
you came from.
(05:00):
But by the same token, if youtrace back your, the DNA of your
habits and your attitude, youmight find that some of the successes
and the accomplishments youachieved in life were because the
habits and attitudes you weredoing got you there.
But by the same token, you canalso trace back your habits and attitude,
(05:22):
and you may see that some ofyour difficulties and challenges
in life were because some ofyour habits, as you were saying then
ago, not thinking aspositively, not doing anything physically
to make yourself physicallystrong, not doing anything to support
your spiritual walk.
So, you know, as I like tosay, your habits and attitude are
like your genetic code.
Trace it back and you can kindof see where you are because what
(05:44):
you've been doing this tells,is going to tell you where you're
going.
Oh, my gosh, I love that.
Well, yeah, and I think thatthat really just speaks to, and I'm
sure this is when you'veworked with people over all the years,
it speaks to us having someawareness about these areas.
Right.
In other words, you can'treally make improvements and changes
in your habits and attitudeswhich then affect these five areas
(06:07):
that you're going to talk tous about without being aware and
often without tracking it insome way, whether we write it down
or use an app, whatnot.
And that's the thing that's sopowerful as far as just writing it
down, because we all think,yeah, I worked out today.
Yeah, I thought good today.
Yeah, I connected spiritually.
You know, you do it in yourhead, but, you know, when you put
(06:28):
it on paper and pencil.
And that's kind of how Istarted five steps a day.
You know, I, I thought itwould be best to show it as a.
You could just, you know,shade in your footstep for the activity
you did.
And by the end of the day, endof the week, in two minutes time,
you can really see are youdoing the things you need to be doing
to get where you want to go.
And because we're all guiltyof saying, oh, yeah, yeah, I did
(06:50):
something good today andreally did you or not.
But so it's just, it's just asimple way of looking back and trying
to track what are you doing tomake yourself.
You know, I think we're alltrying to become somewhat healthy,
wealthy and wise.
Right.
And I think the same thingwhether you want to become healthy,
wealthy and Wise, or you justwant to become bigger, better, bolder
(07:11):
in your life.
You got to look at what you'redoing, how you're feeding your body,
how you're feeding your mindand how you're feeding your spirit.
And so, yeah, let's dig in.
I love it.
Well, one thing I'd also saytoo, if you don't, if you're not
monitoring it in some way,right, tracking it, whatever you
want to call it, thensometimes we also get more critical
of ourselves.
Meaning that if you justthink, I didn't work out today, I
(07:32):
feel really, I'm justfrustrated with myself.
I don't feel as good.
Right.
A lot of people talk about howyou feel better when you go, you
know, exercise and whateverthat means to you.
But sometimes I notice somepeople get really frustrated, but
it's like if they lookedcumulatively at the month or the
quarter, most days they werehitting the mark in whatever they're
trying to do.
And it's okay if you missed aday, right?
Or you, you know, yourschedule changed.
(07:54):
So I think also tracking itlets us have a little bit more grace
for ourselves as well, thatthere's nothing.
You don't need to be perfect.
You just need to be consistentto your point.
I mean, that's so true.
Because I'm going to go backto the health and wellness aspect
of it because so often I wouldsee people, they would say, I'm trying
to get in better shape, sothey're going to start doing some
dieting or some exercising,and all of a sudden they died real
(08:17):
good for a few days.
Then all of a sudden they goout with their friend, there's a
party.
Whatever reason, they fall offthe wagon.
They just eat terrible.
Unfortunately, some people sayI messed up and they stay off the
wagon for another three days,a month or whatever, and they don't
get back on there.
And so what I try to tell themwith what five steps is all about.
(08:38):
And I'm going to use the step eat.
You know, you haven't.
Most people have anopportunity to eat three meals a
day.
I'm not asking if did you eat right?
Because that's what thequestion is.
Did you eat right today?
If you did shade in the step,maybe you had two good meals and
maybe at dinner time you wentout with your friends, you had the
cruddy meal, you had all theice cream and cookies and Bosco that
(08:59):
you can throw on your food andeverything, and you had that terrible
meal, hey, two steps forwardand one step back because you had
two Good meals at one, you atleast you're moving forward.
Pat yourself on the back,don't kick yourself further and hold
yourself down.
Tomorrow's another day andyou'll get a chance to have another
good day.
And I think that's what a bigbenefit because you can visually
(09:21):
see, or as I like to say, homeruns are great, but you can still
win the game by gettingsingles throughout the day to get
you around the diamond.
And so, hey, two good mealsand one bad meal.
Fantastic.
It's when you have two goodmeals and two cruddy meals, you really
don't make any progress onyour physical health.
So as long as you're doingmore, you screwed up today, okay?
(09:43):
For that one meal, next meal,get back on there and just keep on
making progress.
And I think that's where a lotof people beat themselves up and
they allowed themselves.
And so hopefully this is justa way that, as you were saying, also,
you know, just be thankfulthat you're moving in the right direction.
Yeah, no, I absolutely agreewith that.
And like you said, I try toalways look at every small positive
(10:06):
step I made in the day inthese different areas which we're
going to dive into in just a second.
And, right.
I might have made nine goodchoices and one or two choices that
could have been better.
But I know, hey, I see allthese good choices I made, so I'm
not going to beat myself upabout the one or two.
And I'm aware, oh, I could dodifferent, different day, but this
is what I chose today, right?
So I'll feel okay about that.
(10:27):
Okay, so let's dig in.
Why don't we walk through, youknow, one by one.
You can talk about what arethe five, five areas, right, which
you call steps or because ofthe acronym.
But then also, let's just digin, maybe like, give us a tip or
two on, you know, each one.
So we can start with sleep.
If you want to talk to usabout steps, what that is the stuff.
(10:50):
Talking about, real simple.
It's an acronym for sleep,Think, eat physical and spirit and
the sleep and think we'retalking about, how are you, how are
you feeding your mind?
The E and the P, how you feedin the body and the last S is how
you feed in the spirit.
And so when I talk aboutsleep, the one thing I always tell
everybody, when we all knowbefore you go to bed, you're not
(11:11):
supposed to eat junky food, right?
But how many of us go to bedwith junky thoughts?
How are you going to wake upin the morning, if you feed your
mind just junky thoughtsbecause you're worried about work,
about the job, about thecoming up test, whatever kind of
calamity that's in your life.
And so for the eight hours,which is approximately about a third
(11:33):
of the life, most people are sleeping.
And I know a lot of us aren'tsleeping eight hours, they're happening
at six hours.
But in general idea, a thirdof your life is spent sleeping.
And so, you know, think about it.
If you, how do you thinkyou're going to wake up if you go
to bed at night and you, andyou're worried about jobs, you're
worried about tomorrow, thebills, your employer, your, your,
(11:54):
your workmate, your, how areyou going to get this and that, how
are you going to wake up?
Whereas if you sleep with thesmile, as I always say, did you sleep
and dream with the smilebefore falling asleep?
Can you think about what youwant to see happen in your life?
Do you know where you want togo with, I mean, you know, being
(12:15):
a believer in Christ, youknow, we always talk about the proverbial
land of milk and honey, right?
We all know what the land ofmilk and honey is as a written scripture.
But to use the same analogy,what is your proverbial land of milk
and honey in your mind?
What is your destination?
What's your dream to seehappen in your life?
Do you have a dream?
Do you know where to set sail?
Do you know where you're going?
(12:37):
Unfortunately, I think a lotof research that I've read, so many,
especially younger people,don't know where they want to go
in life.
You know, they get out of highschool, they get into college and
even get out of college.
And I can't tell you how manypeople that are in their third and
fourth decade, they're stillnot sure where they want to go.
They're just kind of justgoing where the wind is blowing.
But as I always say, if youdon't know where your land of milk
(13:00):
and honey is, don't complainwhen you arrive at the land of heartaches
and headaches.
So, you know, and it's hardfor a lot of people to think about.
They're just thinking abouttomorrow, of your teenagers, and
they're thinking about tomorrow.
But as we get older, we know,you know, what do you want to see
happen in your life?
I mean, I used to always usethe analogy when I was trying to
(13:22):
find a wife.
And I used to dream about, I'dgo to bed at night just visualizing
seeing that wedding ceremonyand sure enough, it came out.
I look back on it years later,said it turned out exactly the same
way.
She's on the other end in herdress out there, the lights shimmering
(13:42):
in.
I can see my mom and dad,family and friends, and I can see
her just racing down the aislesaying, yes, yes, yes.
But embellish a little bit there.
But that's kind of how it is.
Do you know what you want to do?
So at nighttime, you'retalking about sleep.
Do you know what you want to see?
You don't have to dream aboutwhat's happening five years down
the road.
(14:02):
It could be just five daysdown the road.
Maybe we were talking earlierabout soccer.
If you're younger, maybe it'sthe upcoming game.
Do you see yourself winning,scoring, scoring a goal?
Do you see yourself doing goodon a test?
Do you see yourself doing goodon your job interview?
Do you see yourself, you know,getting a scholarship, getting that
corner office that you want,you know, getting the promotion,
getting the boss, you know, to.
(14:23):
To know your name when youwalk up, they're giving a good presentation.
And so, you know, again, whenyou go to bed at night, if you can
visually think about whatyou're thinking about where you want
to go and after you say yourprayers, okay, usually you got to
do that first.
After you say your prayers,just for that one or two minutes
before you fall asleep, justvisually think about what it is you
(14:43):
want to see happen and what'sremarkable as you start.
As you close your eyes and youstart visually seeing yourself, let's
say you're for simplicity here.
You see yourself giving aspeech or going into a big game.
You see yourself winning thegame, or you see all the applause
after the presentation.
And if you can visually seethat and the more vivid you can see
(15:05):
what it is you want to see,you'll certainly just get this smile
on your face.
Just starts growing andgrowing and growing.
And so at nighttime, you know,I can't explain it.
I've tried to research that.
It's one of those Pavlov dog things.
Okay, Pavlov dog things.
It's one of those kind ofthings when you can visually, when
the mind can conceive it, thebody can achieve it.
And so when you see where itis, you want to go for those next
(15:27):
seven, eight hours that you'resleeping, your subconscious mind
creating that path.
It's creating that you knowwhere you want to go.
And again, for a lot ofpeople, if they don't know where
to go, and I think that's aGreat difficulty in our society.
There's so much distractionsand these little guys are really
(15:50):
all those distractions.
But you know, they're alsogreat for.
They also can be great benefitfor you as well.
But, but you know, do you knowwhere you want to go if you do, if
you slip with a smile on yourface because you did something?
Maybe a vision board.
I'm a big fan of vision board.
Just kind of saying, I wantthis new car, I want this Caribbean
cruise, I want to be down tothis body weight.
(16:10):
Right.
You know, whatever it is youcan see.
And see that before you go tobed and put that in your mind.
Sleeping with the smile,dreaming better.
That's really the first step.
And the more you can do that,I think you'll find some internal
peace within yourself becauseyou're giving your body, you're giving
yourself some direction, right?
Yeah, absolutely.
I mean, like you said, wedon't want to go to bed worrying
(16:33):
about the problems, obviously.
Well, first, God tells us notto focus on that.
And we have enough worry forthe next day that we don't want to
bring it in.
Right.
Like we don't want to bring inyesterday's worry or tomorrow.
So to your point, we want toend the day in a peaceful space.
Of course, visualization, thatmakes so much sense because that's
what our brain's going tostart working on overnight because
it's what it just thought about.
(16:53):
And also there's tons ofstudies too, about whether you do
it in the morning or at night.
But right.
Just, just if you're not goingto do visualizing, you're not ready
to try that.
Maybe gratitude, right?
Like think about what was goodin your day.
Because we don't want to focusto your point on the two things that
didn't go great and that wekeep replaying those we want to think
about.
But what about the things that went.
Right, right.
And then to your point, whatdo we want for our future?
(17:14):
What do we want for our visionof our lives?
You know, what's.
What do we want to step into?
So I love that.
That's fantastic.
One thing, because like Isaid, yeah.
If you don't know where yourdreams are, and there's a lot of
people that don't, that's okay.
You can still ready the shipto sail.
And what I mean by that, youcan just tell yourself, hey, I'm
going to have a great day tomorrow.
(17:34):
You know, you can just, justkind of twist that little.
That's your little mantra.
I'm going to Have a great tomorrow.
I feel great.
I'm strong, I'm healthy,whatever it is.
Get those little, those littlestatements to become more concrete
inside your mind.
That's what I mean by ready inthe ship.
You know, build that selfconfidence, build that self esteem,
and you'll find out in thefive days, five weeks, five months
(17:57):
that you'll start realizing,hey, I think I do know where I want
to go.
I have, I've created some direction.
And during that time, you'veallowed yourself to, to think about
yourself being, you know,bigger, better, bolder.
You, you just created that,that internal confidence within yourself.
So when the challenges come,when the wind is blowing against
you, you can still makestrides out there.
So there's.
(18:19):
If you don't know, don't figure.
If you don't know where youwant to go, work on self first as
well.
And I think it'll start.
If you start working onyourself, I think you're going to
start looking for.
You're going to start grabbingthis book or this book or this book
to gain more information.
And you'll see, because that'swhat happened to me, you know, and
(18:39):
you'll see that.
Oh, yeah, now what do I wantto see happen?
Okay.
Yeah, it'd be nice to have anew car.
It'd be nice to get this jobthat pays this much or to have, you
know, so everybody has adifferent, different what they want.
And so it's just abouteverybody finding it for themselves.
Yeah, absolutely.
Wonderful.
Okay, so why don't you walk usthrough the next, the next focus.
(19:00):
The next step is think.
St.
Think.
Did you think better today?
And it just kind of goes handin hand with what I just got through
talking about reading the Ship.
I found this out and I wasreally amazed about this.
And I did a lot of studies onthe researchers say that we process
about 50,000 thoughts a day.
I was like, are you kidding?
I couldn't believe that.
But of those 50,000 thoughtsthey say that we processed, the thing
(19:22):
that was more impressive to mewas that 80% of our thoughts are
from yesterday and 90% ofyesterday's thought that we're thinking
about today are the neg areslanted negatively.
So, you know, more than 80% ofour thoughts are negative.
We're watching old reruns.
And I, I think of it this way.
(19:43):
If you're, you get, you know,10 social comments on, on your, on
your, on your.
One of your pages that thereyou get ten grand.
You did great.
You did great.
You did that.
One person that says you stink.
That's the one that holds youin your head for the longest time
and you try to figure out whatto do with it.
But so what are you thinkingabout today?
You know, do you remindyourself and you know, personal coaches,
(20:04):
we've heard about, you know,coaches out there, they're trying
to help you become better andwhether it be athletics or in your
professional career, but youknow, when you get out in the professional
world, you don't have, youhave the little guy sitting on your
shoulder, you know, is thisguy the one telling you you can do
it, you feel great, you canhit the ball, you can give a great
speech, you're going to give agreat presentation?
(20:26):
Are you reminding yourselfthat you can do this, you can achieve
this?
Unfortunately, As I said, 80%of our thoughts are negatively.
And all we're asking you todo, did you take one or two minutes
here and there and therethroughout the day to give yourself
that little positive self talk?
You don't have to repeat apositive phrase a bazillion times.
(20:47):
That ain't gonna hurt.
But, you know, that's not whatwe're looking for.
But, and what I can try totell you is I can't tell you that,
that if you spend one or twominutes telling you, telling yourself
how great you are, that that'sgoing to make you great.
But that one or two minutesthat you're just kind of saying,
I can do it, I feel good, I'mhealthy and strong.
Whatever phraseology you'reusing, that one or two minutes of
(21:09):
positive input is at least oneor two minutes, you're not allowing
that negative input to getinto your brain.
And so how long, how manydrops does it take before there's
a drop that makes a stain inyour carpet?
So you need several drops.
And all we're trying to do ischange the canvas in our thinking,
in our mind to where we canclear some of that other stuff out
(21:30):
there.
And so if you thought goodtoday, hey, shade in the tea.
There's some days that Idon't, I don't catch myself thinking
good.
But there's other days, hey, Idid it here, here, here, three or
four times a day.
You don't got to do it for 30minute, you know, mantra.
But one or two minutes here,one or two, it's going to feel awkward,
you know, so talking to yourself.
But I always tell everybody,remember this?
(21:52):
People vacation, they diet,they, they, they sleep by themselves.
They, they do so many thingsby themselves and everything, they
shop by themselves.
So it's okay.
To talk to yourself.
So just give yourself thoselittle words of encouragement and
it's going to feel awkward atfirst if you've never done it, but
after a while, it's not goingto feel awkward.
You're going to hear that peptalk because, you know, I think we're
(22:14):
both parents.
I'm sure a lot of youraudience are parents.
What do we do to our kids whenthey're like two years of age, when
they walk out to the pool, youknow, you can do it.
Don't be afraid to jump in.
It's okay.
It's okay.
It's okay.
You can hit the ball, you can swing.
You know, you're just givingthem the words of encouragement.
Well, as you get older, you,you don't have your parents in your
ear.
Hopefully you're not going toget older.
But you, you have your own,you have that little inner voice.
(22:38):
What kind of inner voice doyou have feeding you?
And as the scripture teaches,a man is as a man thinketh.
And what kind of thoughts areyou thinking throughout the day?
And so if you caught yourselfthinking better today, you know one
or two phrases of good, ofgood, feeling good, feeling healthy,
feeling strong, whatever it isyou're saying shade in that second,
(22:59):
that, that second step, whichis the teeth up.
And so that's what we'retrying to do.
Yeah.
And I think the, the more youare aware of your thoughts, you can
often, over time, it does take practice.
Right.
It is a habit.
You can realize when you'rehaving a negative thought that's
not really serving you.
Like, you don't need to have,like, like you might say, oh, this
(23:20):
one thing didn't go well.
But what, but actually if you re.
If you have a differentperception, you realize it's not
as big of a deal or it's notas is earth shattering, or it's not
catastrophic.
And so you can kind of shiftthat thought.
Right.
You can replace it withsomething that's going to serve you
better.
And then also, you know, wetalked about this, I think before
we started recording, but yes,it is what we think personally.
(23:43):
Right.
And what thoughts we'rehaving, how positive or negative
or harmful or useful they are.
But it's also what we'reputting into our brains.
So for instance, if I go onsocial media, I don't spend a lot
of time on certain socialmedia, but other social media I use,
I'm, I have curated feedswhere it's faith, health, fitness,
recipes, like, it's all thingsthat mostly fill me up.
(24:05):
And I Learn.
Or I say, oh, this is excitingor neat.
So they're not, they're nottaking me down, in other words.
Right.
So.
And I'm more.
I, I am a lot more critical ofwhat I watch.
And I'm not saying that I'm,I'm not a Christian that's like,
oh, I only watch these.
Only perfectly pursed, pure shows.
My husband loves military andwe like mystery shows.
(24:26):
But I still have a differentthreshold than he does because I
know how it makes me feel if Iwatch it, if there's too much of
this or too much.
And so everybody's level mightbe different, but my point is I've
just learned he can watchstuff that doesn't seem to bother
him, that might bother me more.
And so I've just had to, I'vehad to say, this isn't.
Or I'll start a series withhim and I'll say it, it feels like
(24:49):
it's getting darker and darkerand I just don't like that.
And he's fine with it.
So I'm like, that's fine.
Watch it.
When I'm.
We're not watching together.
But it's.
Once again, I have to have afilter or I have to have a, you know,
I have to decide for myself,like, is this positive or negative
for me?
Is this good for me or not?
Because is it going to affectmy thoughts or is it going to make
me more scared when I'm homeby myself or whatever it is?
(25:10):
And so it's also how, what we,what we're putting in right.
In the world, absolutelyeverything is what you put in.
It's like a recipe, you know,what are you putting in to make your,
your, your cupcakes?
Better tasting versus not.
You can put, put, you know,ingredients that aren't as good,
but if you put goodingredients, you're going to get
a better result of the cupcake.
And so.
Yeah, so your husband soundskind of like me and my wife.
(25:31):
Yes, yes.
Right.
And I have no issue with it.
Right.
Because we're all different.
And, you know, I like different.
He likes sports more than I do.
I mean, yeah, we like a lot ofdifferent things.
Right.
So that's okay.
Okay, so what about the next one?
What would you just share with us?
You know, little tidbit or tip?
So the easy one that people.
I, I think it's the easiestone because this is where I really
started my career with.
And eat right, you know.
(25:53):
Did you eat right today?
If you did shade in the step,I'm not asking if you ate perfect,
if it was organic or if it wasgrass fed, did you eat better?
Because we're all coming fromdifferent starting points.
Some people in the audience,they may, they may, you know, just,
just skipping the secondserving, not having dessert on the
meal, not having a big drinkwith my meal.
(26:14):
Right.
You know, everybody's at adifferent level.
You know, let me get lessprocessed food in that meal.
Meal.
But we all kind of know wherewe're trying to go to get healthier.
We all have a general ideathat we know this is good or better
and we know that's not so good.
Which one are you alwayschoosing to put, you know, put on
your plate and everything.
And so if you ate good today,shade in the straight in to eat.
(26:37):
If you didn't, tomorrow'sanother day.
And again, it's not askingwhat you ate, how you ate, because
my wife's read like every dietbook out there, there and I've never
been on a diet or read any of.
But, but she'll tell me justsome of the, the, the, what's the
word I'm looking for, thestrictness of what you can and can't
allow.
And I'm going, I was neverthat way with my patients.
(26:58):
Just said, hey, let's makesure we're eating more of the good
stuff.
Let's make sure we're, we're,well, you know, from the health background,
let's make sure we'redigesting it.
Because my first rule of, ofhealth and wellness is, you know,
just because you ate itdoesn't mean your body absorbed it.
Right.
And so that we can save thatfor another or we can chat about
that too as well.
But did you eat, eat better today?
And if you did, shade in theE, everybody's on a different path
(27:21):
as far as where they're at.
You know, are they trying toget really fit for, for the graduation,
for the wedding ceremony, fortheir anniversary trip, their vacation.
But I think, you know, onceyou get past 40 or so, you start
looking at cholesterol, bloodpressure, all these other things
that we start getting fearful about.
But it's just if you ate goodshade in the E, it's, it's kind of
(27:42):
that simple as long as you eat more.
And as we said at thebeginning, you know, don't let when
you do have the credit meal bethe one that stops you from eating
well tomorrow.
You know, you can win the gamewith base hits just as easily as
you can win it with home runs.
And so you don't have to Eat perfect.
Every time.
I think I shared this with youat the beginning.
(28:04):
When I first would talk to mypatients when I was in practice,
I would tell them, this comingweek, you're going to have an opportunity
to take 21 steps towardsbetter health.
And I would say 21 steps,because three meals a day, seven
days a week, that's kind ofthe average.
Right.
Or the perception.
And so.
Okay.
And if you could just seethat, those footsteps in the sand,
that I don't expect them totake 21 steps by the end of the week,
(28:27):
it'd be nice.
But I was like, listen, Mrs.Johnson, if you can have at least
15 or 16 good meals and onlyfour or five bad meals for the week,
I mean, you're taking 12 stepsforward, you're moving forward, and
that's what we want.
We want progress, not perfection.
And so did you eat right ifyou did shade in the E and move on?
(28:48):
Yeah, absolutely.
Well, and another thing thatI've heard when I've talked to nutritionists
or different health people isalso, if you're going to choose to
have the treat or whatever itis, one, you shouldn't make your
beat yourself up about it overand over because you chose to have
it.
So enjoy it if you're going toactually have it.
And two, absolutely, you canalso sometimes choose the better
(29:08):
treat.
Meaning.
Right.
It only has a tiny bit of sugar.
It still tastes good.
It's dark chocolate versus isa processed candy bar.
So, once again, all of theseare choices.
And we don't want to feel badabout our choice, but we want to
be aware of our choice.
Right.
And then try to make surewe're, like you said, the more good
choices we make or goodchoices being, you know, real food
(29:29):
and, you know, whatever then.
Then the better off we'regoing to make progress.
But it's all just about progress.
And it doesn't mean we can'thave something that we really enjoy
on occasion.
It just means we don't want to be.
We don't want to only eatpizza or ice cream.
Right.
We want that to be the exception.
Yeah.
I'm going to add one here, onething to you, because I know kind
of like when my, me and mywife will go out to dinner sometime
(29:50):
and we don't have the kids,like, okay, let's have a good meal
and everything.
And so we'll get the fish,right, or the salmon or the good
steak and everything.
And she's like, oh, what arewe going to have for dessert?
And I go, I don't want dessertbecause again, this is the doctor
background now going, listen,I just got through eating a really
healthy high protein meal thisand the other.
(30:11):
And if I throw all this icecream in here, all that sugar in
there, it's going to bloat meup, give me all the.
I don't want that.
It's not going to digest andbe utilized the way I wanted to.
I want to enjoy that.
I'll wait a couple of hourslater and then I'll have a big bowl
of ice cream and stuff like that.
But so that's kind of how I'veused it with myself.
And I think my kids are alwayslike, dad, how can you be the nutritionist?
(30:32):
You're eating like a bowl ofice cream.
You know, look how big thatbowl is.
And they go, yeah, but that'sjust one of my meals.
And you know, I'll add theother stuff to dampen and the negative
effects and.
And you know, we can talkabout that some other time or.
But yeah, just so where it'snot nearly as bad.
But that's one of my bad mealsthat I have for the week and everything.
I don't, I don't.
(30:53):
I try not to.
And I tell this with mypatient also, it doesn't do you good
to have that good steakdinner, that good salmon dinner and
then add all the sugar and icecream and other stuff at the end.
Because just because you ateit doesn't mean your body absorbed
it.
Just because you ate goodstuff stuff but you mixed it with
the batch stuff.
It's kind of like that thatbatch of is going to help make it
not as easily digestible and inflamed.
(31:16):
And we all know theconsequences about that within the
next 45 minutes or so.
Yeah, I mean, and to yourpoint, like, I actually, and this
is not everybody does itdifferent, but when I go out to dinner,
I don't actually like getting dessert.
I'm usually full at that pointbecause you probably ate more than
you might have at your meal athome or at was heavier.
But so if I'm going to havedessert, it's usually like if we
(31:37):
have family over and you know,and then some of us brought dessert
and it's homemade or, youknow, so it's like sometimes I'll
that or I might have a tinylittle treat like a little unreal
on occasion or something aftera meal.
But it's like I don't want thebig dessert usually after I've had
a meal out.
And I know that's noteverybody, but My point is, to your
point, usually the meal wasreally good and I just, I don't need
(31:58):
anything else.
I feel very satisfied at thatpoint, so.
Absolutely get that.
Okay, so tell us, what wouldyou just share with us about the,
you know, getting in thephysical part of our daily steps?
Yeah, that's the fourth step.
The P. Did you work yourphysical muscles today?
(32:18):
I'm not asking if it was anaerobic workout, anaerobic, high
intensity, low intensity, Wasit a full workout that you got for
your full 60 minutes or youonly got 10, 15 minutes in for the
day?
And for some people, becauseeverybody's different, a good workout
could be just cutting thegrass, right?
It could be doing stuff aroundthe house, walking to the grocery
store to grab some stuff tobring home.
(32:39):
You know, that could be a good20, 30 minute walk and everything.
Playing basketball with yourkids out in the front yard, that's
physical activity.
So it doesn't, don't, don'tget stuck in thinking I didn't get
my full workout.
Yada, yada, yada.
I mean I travel maybe once aweek, once every other week or so.
And so I, because I'll leaveearlier in the morning, I'll, you
(33:00):
know, I, I consider my walkfrom my car to the gate to and from
back and forth with the 24,which is about 40 minutes total time
with the, you know, 20 poundbackpack on me.
It's physical exercise.
So I, I don't beat myself upsaying I didn't get anything physical,
I did something physical soI'm okay.
I didn't get my, the workout Iwant to get that I would normally
(33:20):
want to get in because of time.
But you know, I, I shaded the pee.
I can see all the footsteps now.
Hey, I'm doing good, I'mmoving forward.
I' patting myself on the backmentally that I'm, I'm doing the,
I'm doing the things you'resupposed I should be doing to get
where I want to go.
And that's how I look at the steps.
It's just a simple to do list.
(33:40):
And I mean really, I thinkwhat it comes down to is what you're
saying is, did I move and usemy body today?
Because for instance, one ofthe things most of us want as we
get older is we want to beable to still do all the things we
want to be able to do, right?
We want to be self sufficient,we want to be able to enjoy life,
go places and if we'refortunate because we have good health,
(34:01):
then we're going to be able todo those things.
And so, for instance, like yousaid, when I go out and garden, I
mean, yes, that's not my mainform of movement, but I know that
if I'm weeding and I'm bendingdown, and then if I'm, like you said,
if I'm cleaning the house thatnight and I'm rushing around and
I'm lifting and moving things,I know that I'm using body or muscle
groups that it didn't, Ididn't have to be certain weights.
(34:22):
I understand weight impact isimportant, but the point is we get
it in all different ways.
And doing real world things isactually just as useful and in some
ways more useful than goingand doing isolated exercises.
Right.
In other words, we get tocount it.
All right, we're saying aminute ago, don't beat yourself up
if you had one bad meal forthe day.
(34:45):
Well, the same way, don't beatyourself up because your time got
stolen from whatever reasonyour kids were a broken water pipe
in the house that you didn'tget a chance to work, work out.
But all the, the lugging, the,the sandbag from the front of the
house to the back of thehouse, that was the physical activity.
And, and you know, I, I, Icreated five steps a day for teens
(35:06):
also.
And, and it was really for thefact that I would share with a lot
of my adult friends.
They would all tell me, hey,Lynn, this needs to be an app.
And can my kids read this?
You know, because they reallygravitated to the, to the, the spirit
and the, and the think step.
But I said, you know, you justhave to, you know, do something positive
for yourself.
You don't have to be perfect.
(35:27):
But are you, are you takingsome small steps today to get you
where you want to go?
You know, Scripture teaches,you know, the body is a temple.
Are you doing anything to keepthe temple?
Does the temple need aremodel, A complete remodel, or just
a little, you know, little,little refurbish and everything?
And the way you feeldefinitely has an impact on how you
think.
And so, so when you'reexercising, moving your body, there's
(35:50):
different endorphins going offand everything.
And so there's benefit to that.
As I said, you know, a lot ofyoung kids, when I try to tell them
about the importance ofexercise, I'm not trying to get them
to go do calisthenics oranything like that, but, you know,
get out there and just playinstead of it being physical.
Did you play?
And for younger kids, Just goin, you know, because it's so easy
(36:11):
to grab that phone.
And a lot of parents arereally good at just giving them the
phone to keep them busy.
And my kids hate me because Itake their phone the way I say, get
your rear end outside and godo something out there.
And they don't know what they,they've forgotten how to go outside
and just, you know, TomSawyer, look for stuff to do and
everything.
(36:31):
Or March 20, you know, you'rejust trying to find things to do
and then sure enough you'llfind yourself in some kind of physical
activity that, that's going on.
And so the physical stuff tome is, is the easy part.
But everybody has different,different goals, like everybody has
died, different dieting concerns.
But as long as you, did you doanything for your physical body?
(36:52):
If you did shade in the pea,when you look at it about the end
of the day and the week, youcan see all those footsteps.
And I want to share thisbecause I wanted to share this at
the beginning.
I always say the five stepsare kind of like Seinfeld's calendar.
If you're familiar with hiscalendar or not, or if the audience
is or isn't.
I think everybody knows whoJerry Seinfeld is.
And when he went as early inhis career, when he became successful,
(37:15):
somebody asked him, asked him,how did you become successful?
He said, you know, I, I thinkit was my calendar.
And he said what?
He, well, he, he had hismonthly wall calendar, which is kind
of what I used also.
And every day that he saidthat for me to become successful
in this world of, ofentertainment, I need to be writing
10 jokes a day.
That was his curse again,like, I need to do, you know, a thousand
(37:38):
sit ups or whatever it is.
I need to write 10 jokes a day.
And so he, he noticed that,that if he wrote a joke today, he
would write an X on the squarefor that date.
And then the next day, if hedid it again, there'd be another
X and another X.
And then he started noticingthere are certain days that there
was no X's on there.
But the visual cues he wasgetting by seeing the X's encouraged
(38:01):
him to keep putting the X's on there.
And that's kind of what thesteps is all about.
Because when you see yourfootsteps shaded in, you can see
the, that progress.
Kind of like that old saying,the, the footsteps in the sand.
When you see those out there,it just kind of taps into your visual
and kinesthetic learning centers.
And so because not everybodylearns from just Reading or listening.
(38:22):
So sometimes that physicalactivity, that visual stimulus could
be what's going to move themto say I need to start worrying about
my body, my mind or my spirit hopefully.
Yeah, absolutely.
We have that visual imageimagery and filling it in, right.
It's like a re.
It's like the reward loop.
Doing that is like, oh, look,now I'm connecting the action, right.
(38:45):
We're saying to getting thisreward again when I fill it in, right?
Because I'm acknowledging andseeing that.
So yeah, I love that.
Okay, so let's obviouslyspirit the, the, you know, feeding
or making sure that we'retaking care of our spirit.
So what would you just sharewith us is kind of like the biggest
thing that you're trying toget across to people about making
(39:05):
sure that we're taking care ofour spirits.
Great question.
And here's what I always tryto tell everybody.
Growing up in the health andfitness world, I used to always find
a way to work out my bodyfour, five, six times a week.
That was really thing.
And when I became a, when I,because I've been, I've gone full
circle in my spiritual walkand when I wanted to get back into
it and everything, I said Ineed to be reading.
(39:26):
And this, this, this is 40some odd years ago.
Back in the 80s when we didn'thave phones, right.
We just had paper and penciland AM radio.
But it was like, what am Idoing today?
You know, yeah, I went tochurch today.
What am I going to do tomorrow?
What am I, how am I going toget connected?
Okay, I'm going to read everyday and I could always find a reason
not to read.
(39:46):
And so I just realized, hey,exercising your physical body is
no different than exercisingyour spiritual muscles.
You know, there's differentways to work your physical body.
Body.
There's different ways we allcan work our spiritual muscles.
If you don't have time to readHis Word, maybe you can listen to
someone's podcast.
Maybe there's some reallygreat Christian music out there that
we're going to tap into youwhen you listen to the words out
(40:08):
there now, not every song isgoing to resonate with you because
everybody's in a differentstage of their headaches in life
and the songs are different.
But you know, you can gofellowship that night.
Wednesdays are very popular,you know, know, oriented church get
together.
So fellowship with us, you canserve, you, you can, you can attend.
So there's, there's thevarious ways you could sit and say,
(40:30):
hey, I did something, I, I gottogether with my friend.
We went bowling or we had asmall group today, shading the step.
I, I listened to some of thegood Christian music while I was
on the way to work on the bus,on the plane, whatever, you know,
so there's, and when you startseeing those steps out there, that
visual cue again, you go, hey,I am moving closer.
I am feeling better.
(40:51):
My thinking is on my spiritual walk.
And so all I'm trying to dois, is I'll let you find your way
of how you're growing yournews better soccer player.
You need to get out there anddo something.
And if you're, if you're notas spiritually strong and I know
a lot of people listeningcould are, are lost, looking or let
(41:14):
down basically, you know,wherever somebody is in their walk
by doing something here,there, and, and tomorrow maybe so
slowly starts moving youthere, is it going to be a miraculous
thing for you?
Apparently it does happen tosome people, but for a lot of other
people it's like building,getting 20 inch biceps.
It takes time, energy andeffort to get there.
(41:36):
And so I encourage you to workthose spiritual muscles and see what
that does for you.
Because I mean research doesshow people that have a spiritual
connection seem to have betteroverall vision of life.
They're, they're happier,their health is better, their, overall,
you know, there's benefits toit other than the benefit you and
(41:57):
I understand about knowingChrist, but there's just some other
benefits in how you exude and,and present yourself throughout your
day.
Absolutely.
Well, yeah, so it, yeah, it'sjust really, how are we finding ways
to fill our spirit?
And of course, you know, as aChristian, we know, yes, getting
in the Word's important.
Important.
But I'm with you sometimesjust reading the Word, even a study
Bible, which gives you moredepth, you know, more understanding,
(42:20):
even that sometimes can feel alittle dry if we're being honest.
Right.
Like you can, it can maybe nothit and I get it, read it multiple
times and do all this.
But your point me pulling in,listening to other Christian podcasts
or authors or you know, like,or worship music, whatever it is.
And not like I don't listen toother non or you know, stuff that's
not Christian.
I mean, I do listen to other things.
(42:42):
Things, but I do fill myselfup with a lot of that.
And the thing is, is thosethings give me a new perspective.
They give me a new way to seethe word of God.
Right.
And I feel it in my spirit.
Like you said, not everysingle thing, every single time,
but those things Fill myspirit because they're feeding me
in a different way.
Right.
And then sometimes theyconnect to a scripture I read or
(43:03):
something I saw, which maybeit didn't land for me, but then something
else reinforces the conflictconcept, you know.
And so that's why, to yourpoint, we might do it in different
ways, all of us.
You know, there's different, alot of ways to do it.
There's different ways to getphysically fit.
You don't have to.
You can lift weights, you canrun, you can bike, you can box, whatever,
and.
But my thought is to neglectyour spirit is like skipping a meal.
(43:25):
It leaves you empty.
So find a way daily to sitthere, do something for that spirit,
whether it's reading, whetherit's listening to the music, maybe
it's, you know, attending something.
Maybe it, you know, there's different.
There's just different waysthat you can feed your spirit that
gives you that.
That satisfaction.
And, and it's.
When we don't feed our spiritfor a day, days, week, you know,
(43:47):
then I think it's easier tobecome lost or just, you know, confused
about what's going on with,with where you need to be.
Right?
Absolutely.
So let me ask you this.
What would you say is justmaybe a tip or thought that you haven't
shared that we haven't alreadycovered that day that's somehow tied
to mind, body or spirit?
(44:07):
Just how do we, you know,keep, like you said, making progress
in the, in just, you know, the overall.
Our overall health?
Well, I'll say this.
I think people can really.
It's easier to understand thatwe are what we eat.
Okay.
And we are.
If we are you doing anythingphysical for your body, but we are
what we eat and what we think,you know, what you feed your mind
(44:29):
is.
And I forget who first said itas far as, yeah, it would go, a man.
Is the man thinking.
I think it was Henry Ford who said.
Or maybe, maybe it was.
I can't think of his nameright now that said, you know, a
man is, as a man thinking.
I think it was Earl Nightingale.
He might have said that also.
And so it's.
(44:50):
What are you feeding your mind?
People don't realize that wehave control over that.
And if you just take that oneor two minutes here, there, 30 seconds
just to remind yourself that Ifeel good, good, you know, I'm going
to have a good day.
I mean, you don't walk intothe lions, that you don't walk up
to the free throw line, up tothe, up to the, to the in the game
(45:10):
across the mat in a wrestlingmatch thinking, oh God, this guy's
going to kick my rear.
You have to go in therefeeling you're going to win.
And every day, oh, here's the point.
I'll say when you wake up inthe morning, here's the best thing
I want to say is when you wakeup in the morning, when your fit
he feet hit the ground, you'reon your way to the restroom.
Restroom.
How long does it take youbefore you can remind yourself, I'm
(45:31):
going to have a good day.
Life is good.
I feel better.
I'm going to do this, I'mgoing to do that.
Is it after, after you'regoing to the bathroom, after the
shower, after breakfast, afterdropping the kids off to school,
after going to the office, howlong before you give yourself a little
mental pick me up?
Doesn't have to be long.
Could be five seconds, itcould be 55 seconds, you know.
But how long does it take youbefore you remind yourself, yourself,
(45:53):
or look at it the other way,how long does it take you from when
you wake up, do you turn thisthing on?
Do you grab your phone, youturn the TV on, Be fine.
Something else that's going todistract you, you know.
And so the name of the game,in my opinion, is if you can leave
those down for a while.
For a while at least.
Good 30 minutes or so and justfeed yourself mentally how I'm going
(46:17):
to have a great day today.
Today's going to be my day.
Whatever kind of phraseologywe all have different, different,
different phraseology.
But you need to create somekind of dialogue, some kind of lingo,
some kind of words, you know,today I'm, I'm bigger, better, bolder
out there today.
So you'll figure it out foryourself and everything.
Because if you don't, it's soeasy to remind, to let yourself think
(46:38):
about how doomed days anddefeated you're going to be.
So you get to pick, in myopinion, absolutely.
And like you said, pick whatspeaks to you, you know, to.
Like you said, maybe when youcan't think of anything, it just
seems like a tough day.
Have some things at the ready,right, that you're going to remember
to say.
And some people it's.
For some people, it'sscripture, right?
Like really short pieces of scripture.
(47:00):
For some people it might besomething really personal to them.
Maybe I can do all things exactly.
So it's whatever to your pointthat you can just pull to kind of
stop the negative or like yousaid, all the worry and the distraction
just pull us back right tobeing present and then to move towards
our purpose and having meaningand, you know, making an impact.
(47:21):
So absolutely.
I love that.
So anything else?
You don't have to know exactlywhere you want to go today, and that's
normal.
Don't feel bad if you don'tbecause there's so many that don't.
But you can still ready the ship.
Hey, I don't know.
I'm going to start exercising.
I want to, I want to startfeeling better.
I need to start having somemore better, better mindset, better
(47:42):
positive thinking for myselfbecause we're all thinking, thinking
and what do they say?
About 80 of our thoughts arenegative, only 20% of our thoughts
are good.
And if you, to use it, we'retalking sports, to use the baseball
analogy, you know, when you goup to bat, 70% of the time you're
not going to get on base.
But if you can get on base 30%of the time, you can make a pretty
(48:03):
good living in the majorleague baseball.
So you don't have to tellyourself 100 of the time that you're
gung ho, you're this, that andthe other.
But, but it's just a little aminute here, a minute there, a minute
there.
That's one less minute you'renot kicking yourself in the rear.
So I like to look at it thatway instead of trying to think.
I can't say it a bazillion times.
(48:23):
A little here, a little there,a little there.
It'll start changing.
And I always say, how manydrops does it take before mom can
see the stain on the carpet?
You know, that's just kind ofbefore it makes an imprint.
Yeah, absolutely.
Okay, so can you tell us howcan people connect with you online,
your website and learn aboutthe five steps a day and things like
(48:44):
that?
You can go tofivestepsaday.com there's an app.
I hope you try the app andcheck it out.
There's also a teen version,social media.
You can always find it at fivesteps a day.
You can also find Dr. Lynn online.
They're all kind of interwovenwithin each other.
And so if there's anything Ican help answer the questions and
everything like that, I try toget to them.
(49:04):
I am not as good as I probablyshould be, but I try to put as much
information online for as faras health and wellness stuff, stuff
that I know I am, that I knowyou know, I can say, nobody could
say, you don't know this docand everything, but you Know just
the other stuff about, youknow, being a personal coach or.
(49:26):
Yeah, I'm not a theologian.
I may play a mini theologianright here.
Talking about your faith andeverything, but it's just about trying
to move people in the right direction.
And so Dr. Lynn online, ourfive steps to day.
Love it.
So last question.
What would you, what is one ofyour daily habits that you do every
day?
(49:46):
You might have alreadymentioned it, but that's just one
of your go tos, you know, likeit can be in any of those areas.
It's just like, is there onethat every day you're like, oh, I
just love going on my walks orI love this thing like what, what
is it for you?
That's a tough one.
Exercise is one of the onesthat's out there.
You know, as far as one of thethings that, that makes me feel better
having three.
(50:07):
Being the older guy.
I'm not going to say older guy.
Being the older guy withyounger kids and everything, I'm
always, you know, runningaround chasing after these guys,
but just knowing I'm doingsomething, knowing I'm doing something
and, and that's it for me,just knowing, okay, did I do anything?
Okay, did I?
I'm thinking better today.
Just give myself a little pep talk.
It's 30 seconds while I'mgetting ready, waiting for them to
jump in the car, waiting forthem to, you know, dropping them
(50:29):
off and everything.
A little here, little there, alittle here.
And it's, it's, you know, youstart gathering penny, like my grandfather
would always tell me, yougather pennies, you gather penny.
After a while you're going tohave a lot of money in your pocket.
And so, yeah, so for you it'sthe progress, it's daily progress.
Yeah.
Or, or moving forward.
When I say progress, it'smaking progress daily towards your
goals.
Yeah, yeah, absolutely.
(50:50):
That.
You said it better than I could.
There we go.
Okay, wonderful.
Well, thank you so much forcoming on and joining us today.
Sharing the different, youknow, sleep, think, eat, physical
spirit.
How each day just those smallthings that we do are going to get
us towards where we want to go.
Right.
For our mind, our body and our spirit.
And how important that is notonly to go after the things we want
(51:11):
in life because God does wantus to have, I mean, don't worry,
he doesn't say it's alwaysgoing to be easy, but he does want
us, right, to have abundance.
He does want good things for us.
But also if we're going to dothe best work, he has us here to
do.
We have to, you know, we haveto care for those parts of of us
right?
Mind, body and spirit.
So thank you for what you'redoing and thank you for taking the
(51:32):
time to join us today.
Thank you for letting me comeon out and share with you.
I wish you and your audience ablessed day.
Thank you so much.
And if you haven't already,come join my community.
You can sign up for my weeklyemail newsletter.
I send out a Faith Fridayemail to encourage, uplift and inspire
you both in your faith and inyour whole life.
Also, you can grab my MidlifeEnergy Reset or the Joyful Devotional
(51:57):
515 day devotional on myWorkbooks page.
Just head over toKristinFitch.com or click the link
in the Show Notes.
But I can't wait to keepencouraging you and uplifting you
through my email as well asthe podcast.
If you enjoyed today'sepisode, if you could leave a rating
review on Apple Podcast orwherever you listen to podcasts,
it helps the show getdiscovered by more people so that
(52:19):
we can continue to to upliftand encourage people in their faith
journey as well as all of theother parts of their lives.
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