0:00

There's rest. Rest is talked about all throughout

0:02

the Old Testament. You got to get sleep.

0:04

You got to take those off days. Like

0:07

rest was a part of the system of

0:09

the human experience as ordained by

0:11

God. He literally made it a day for

0:13

the Israelites called the Sabbath where we would

0:16

rest. And it felt the need, he felt

0:18

the need to record in the creation account

0:20

that on the seventh day he rested were

0:22

made in his image. So there's a rest

0:25

that we're allowed to have. I believe that

0:27

it's a blessing, not something that we're forced

0:29

to do. Hello and

0:31

welcome to another episode. I

0:34

am really excited for this one. I've

0:36

been personally excited for this conversation. This

0:38

morning I woke up and I had

0:40

just spoken with our guest yesterday. And

0:42

I'm recording this like intro after I

0:45

chatted with him. And I woke up

0:47

this morning and I said to my

0:49

husband, it's so cool that I get

0:51

to reach out to people that I

0:53

personally want to talk to and ask

0:56

them questions that I want to know. Because

0:58

I know that many of the struggles that

1:00

I have and the pitfalls and

1:02

just all the things about my life are

1:04

very similar to your life and how cool

1:06

is it that I get to have interesting

1:09

people on the show that also help my

1:11

own journey. And I'm just I'm so thankful

1:13

that I get to share this work with

1:15

you and that we get to go on

1:18

this journey together. I

1:20

saw Matthew Gays Instagram a couple of

1:22

months ago, probably six months ago now.

1:24

One of you had sent me his

1:26

reel. I listened to it and I

1:29

knew that I needed to have him

1:31

on. Today's episode is really

1:33

focused on how our faith plays a

1:35

role in our health journey and

1:38

how following Christ is supposed to

1:40

change us. And I know

1:42

that for myself personally, as I embarked

1:44

on this health journey as a Christian, it

1:47

is very easy for our minds and our

1:49

flesh really to make idols out of what

1:52

we're doing for our body. And on the

1:54

flip side, how to not make it a

1:56

priority. And that's what I had been doing

1:58

for quite some time. I is just

2:00

going through the flow of things and

2:03

thinking of my spiritual health but not

2:05

thinking about how my spiritual health can

2:07

influence my physical health and then also

2:09

on the flip side of that starting

2:11

to notice that I was creating an

2:13

idle at of how my body was

2:15

changing and the food that I was

2:17

eating. I share this. Message in

2:19

the podcast episode But a couple of

2:21

weeks ago I was sitting in church

2:23

and I was calculating out how much

2:26

protein I had left for the day.

2:28

And it was. With than that, I

2:30

realize okay, I need to take a

2:32

break from macro tracking because if I

2:34

can't keep my mind focused right now

2:36

during a very important time, I not

2:38

prioritizing God in this moment. and why

2:40

am I doing these things? And so

2:42

if you are Christian woman or even

2:45

if you're not, even if you are

2:47

just struggling through your understanding, your body.

2:49

And your faith. I encourage you

2:51

to listen to today's episode with

2:54

an open mind. So much of

2:56

what Match shares to. They spoke

2:58

to my to me and I

3:01

know it's gonna be beer do

3:03

because we all struggle with similar

3:06

things so would be talking about

3:08

fitness becoming an idol, sustainable living

3:10

and with that look like being

3:13

Christ centered when we're going through

3:15

certain activities and we're building goals

3:17

asking ourselves does this. have anything

3:19

to do with jesus really bridging

3:22

the gap between serving christ and

3:24

caring for our bodies of what

3:26

that looks like than i wanted

3:28

to go through the com and

3:30

hurdles that we all experience like

3:32

those moments were waiting for god

3:34

to act and we're not really

3:36

sure what to after maybe we

3:39

know what to act on but

3:41

we think that we're gonna wait

3:43

for god and not whole thing

3:45

sensical limitations schedule priority issues movement

3:47

all or nothing situations are we

3:49

say well if i can't do

3:51

my program for three weeks i'm

3:53

just not and a do it

3:55

at all and so we're talking

3:58

about it all what our lifestyle

4:00

should look like as we honor

4:02

god through our bodies. So our

4:04

guest today is Matt Gay. He's

4:06

a certified personal trainer, weight loss

4:08

specialist, and behavior change coach with

4:10

over a decade of experience coaching

4:12

men and women through lasting health

4:15

transformations. He owns Fit Coach USA

4:17

and founded Fit Church USA, a

4:19

nonprofit organization that brings health and

4:21

fitness programs to churches while sharing

4:23

the gospel through fitness-based events. His

4:25

dedication to Christ has poured into

4:27

his passion for fitness, resulting in

4:29

many programs and events that have

4:32

led hundreds towards better health and

4:35

a deeper faith. You can

4:37

follow Matt on Instagram, MattGFit,

4:39

or on TikTok, MattGFit.

4:42

He also has

4:44

a website, fitchurchunited.com,

4:47

and he's graciously gave us his

4:49

email address. So be

4:52

very responsible with this.

4:54

But it's Matt

4:56

at fitcoachus.com. I

4:59

hope that you were as or you're going

5:01

to be as filled up during this episode

5:03

as I was recording it with Matt yesterday.

5:06

I hope you really, really enjoy it and

5:08

jump on Instagram. Let me know what you

5:10

think. At Leanne Vogel. Okay, let's cut over

5:12

to today's episode. Hey,

5:17

my name is Leanne Vogel. I'm fascinated

5:19

with helping women navigate how to eat,

5:21

move, and care for

5:23

their bodies using a low-carb

5:25

diet. I'm a small-town holistic

5:27

nutritionist turned three-time international best-selling

5:29

author, turned functional medicine practitioner,

5:31

offering telemedicine services around the

5:33

globe to women looking to

5:35

better their health and stop

5:37

second-guessing themselves. I'm here to teach

5:40

you how to wade through the wellness noise to get

5:42

to the good stuff that'll help

5:44

you achieve your goals. We're supporting

5:47

your low-carb life beyond the if

5:49

it fits your macros conversation. Hormones,

5:52

emotions, relationship to your body, workouts,

5:54

letdowns, motivation, blood work, detoxing, metabolism.

5:56

I'm providing the tools to put

5:59

your motivation... into action. Think

6:01

of it like quality time with your

6:03

bestie mixed with a little med school

6:05

so you're empowered at your next doctor

6:07

visit. Get ready to be challenged and

6:09

encouraged while you learn about your body

6:11

and how to care for it better.

6:13

This is the Keto Diet Podcast. Hey,

6:25

Matt, how's it going today? It's

6:27

going really well, although it's kind of

6:29

cold and nasty out here in Chesapeake,

6:32

but it's good. It's happening. We're doing

6:34

this all bundled up. Yeah, life is

6:36

great. I love

6:38

it. I love it. So I just recorded

6:40

your like official bio and everyone just heard

6:42

that but I like to start off with

6:44

you just telling us a little bit

6:47

about who you are, what you do and what lights

6:49

you up. Yeah, man. So I'm a

6:51

father and a husband, got

6:54

two kids, Zion and Mariah, my wife

6:56

Katie, and singing my whole life. So

6:58

music runs through my veins, grew up

7:00

in Virginia Beach. Before anything

7:02

I'm a follower of Christ's man. My life

7:04

has completely changed. I would say since 2011

7:07

is really when I started taking

7:10

my face seriously and that's impacted absolutely everything that

7:12

I do. So that plays a huge role in

7:14

just to who I am and my identity. But

7:16

yeah, I'm a fitness coach and love

7:20

to be outside in nature. That kind of

7:22

sums it up, man. I'm kind of simple.

7:24

I treasure simplicity. I treasure authenticity

7:26

and being present. I like

7:28

candles. I love candles. As

7:30

he shows the candle. As I

7:33

show the candle. Yeah,

7:35

so that's it, man. And

7:37

so were you a fitness coach before

7:39

you started taking your face

7:41

seriously? I was. Yeah, absolutely.

7:44

I mean, she just even on my own

7:46

personal health journey, it got to the point

7:48

where I started off and I was living

7:50

a really unhealthy life. Before I started taking

7:52

my health seriously, I was smoking a half

7:54

a pack of cigarettes. I was eating

7:57

fast food all the time. I had been in a

7:59

car accident in 2009. the nine that almost took

8:01

my ability to walk away. And so I dealt

8:03

with back pain a lot. And when I started,

8:05

I had just started working at a gym, giving

8:08

tours, you know, but I'm like

8:10

telling people like, you know, you got to get in

8:12

shape and I'm encouraging them to start working out. Mind

8:15

you, I'm still like doing all the things that I just

8:17

mentioned, right? So I'm being very

8:19

hypocritical. So I started working out and whatnot

8:22

and started seeing some change. And really, I

8:24

think fitness became like an idol for me,

8:26

right? Like it was just because I had

8:28

never tasted that level of confidence and

8:30

I had struggled with acceptance for a good

8:32

portion of my life. So being more socially

8:35

accepted because I was building some muscle and

8:37

getting more fit, it definitely changed a lot

8:39

of things for me. But then after

8:41

a couple of years of me being in the fitness industry,

8:43

I started to just gradually

8:47

lean into my faith a bit more and take

8:49

Jesus more seriously. And so the

8:52

two kind of merged for me. I

8:55

would say when I started in the fitness industry,

8:57

I was not strong in my faith. When

8:59

I started coaching, which I think was your

9:01

initial question, I had really started to

9:03

grow strong in my faith. How has

9:05

your relationship with God shifted

9:08

your fitness journey? Because you

9:10

mentioned like fitness was becoming

9:12

an idol and really using

9:15

it as that currency for

9:17

interactions with humans. How

9:19

has that evolved over time? Yeah.

9:22

So for me, it was a matter

9:24

of trying to look a certain way that I

9:26

could accept myself and that I thought others would

9:29

accept myself, especially like even as a coach,

9:33

though I was strong in my faith, I didn't

9:35

make the connection between following Christ and living a

9:37

healthy life. So I was coaching people, but like

9:39

I will be honest with you, after that first

9:41

year, I was really heavy into ministry. I started

9:43

getting very zealous for the Lord, but I was

9:46

a trainer. So after

9:48

that first year of training, I quit and was

9:50

like, I'm going to do full-time ministry because

9:52

I was praying, God, give me an opportunity to serve you and make

9:54

a living doing it. Like I got to pay my bills, but like,

9:57

I want to just focus on serving you, Lord. And I

9:59

didn't connect. faith, fitness and ministry

10:02

at all. So it took

10:04

a while for me to make that connection

10:06

between my personal health journey, let alone my

10:08

help with my clients with it, but my

10:10

personal health journey and my faith. Once

10:13

I did, I realized that the

10:15

idolatry towards fitness and really the

10:18

motive behind why I was doing

10:20

what I was doing started to

10:22

shift dramatically. I stopped trying to

10:25

fill a void in a sense with fitness

10:27

and with the way that I looked. I

10:30

actually stopped trying a bunch of different like

10:32

this and that diets and tricks and stuff

10:34

like that and started to get serious as

10:37

to where God wanted me to be and

10:39

what he actually wanted me to be doing.

10:41

So it really helped me to simplify the

10:43

way that I approach health and fitness and

10:45

helped me to make it more meaningful. And

10:48

honestly, just because why I was doing it

10:50

was something that actually was connected to things

10:52

that matter to me in my life rather

10:54

than things that I was telling myself mattered

10:56

to me. And it obviously then

10:58

it allowed me to be able

11:00

to impact and encourage others that were kind

11:03

of walking alongside me on my health journey

11:05

and others that I was called to impact.

11:08

It allowed me to point them there genuinely

11:10

so that I could, you know, I was

11:12

pointing them now towards Christ and better health

11:14

simultaneously rather than just trying to get into

11:16

their clothes that they had

11:19

grown out of. Totally. Totally.

11:22

So it sounds like previously there was this

11:24

void that you were trying to fill by

11:26

eating a certain way, moving a certain way,

11:28

looking a certain way. And

11:30

the motive was all wrong to that. It

11:33

wasn't glorifying God and was it sounds like

11:35

and I can relate to that too, not

11:37

simple of all the rules and the details

11:39

and the this, this, this, this, this. Oh

11:42

my gosh. Yeah. Snip

11:44

picky. Exactly. And so

11:46

there was a simplification. What was like the

11:49

catalyst? Was it, was it like a moment

11:51

that happened where you were like, wait, this

11:53

is not working or was it a gradual

11:55

changing where you look back and you were

11:57

like, wow, so much has changed. Yeah,

12:00

definitely. Yeah, it was gradual, you know, and I

12:02

would say that like the peak of everything for

12:04

me, like the peak of like, I

12:07

think realizing that I really

12:10

did value my mental health and enjoyment

12:12

in life more than a certain physique

12:14

was when I did a Ben's physique

12:16

show in 2021. That was like a

12:18

huge like, I had already started this

12:21

process of faith inspired fitness, but that

12:23

for me personally was like the moment

12:25

where it was like, this is so

12:28

bad. And after like doing the show, I

12:30

really struggled with some body dysmorphia. Like I

12:32

really just struggled with I mean, I

12:35

grew up the chubby kid, right? So getting in shape, you

12:37

always kind of still look at yourself kind of like the

12:39

chubby kid, you pick and pick and pick and you know,

12:41

everybody's got the reasons for why they may nitpick their bodies.

12:43

But after doing that show and getting to the

12:45

point where I could see veins in my abs and then a

12:48

couple weeks of normal eating and that's gone,

12:50

it was like, oh, shoot, like, so I

12:53

kind of spiraled and I think I realized

12:55

shortly after that, I would say a few months

12:58

after that, like, I've got to live my life

13:00

in a way that is sustainable. I've

13:02

got to I've got to do the things

13:04

that I'm telling my teaching my clients to

13:06

do. And yeah, I can't

13:08

say that it was one day that I was

13:11

like, I'm going to try to treat this whole

13:13

health and fitness thing in a more God honoring

13:15

way. It was just gradually I would

13:17

notice that the way that I was approaching it would

13:19

stir up a certain emotion. And I'd be like, why

13:21

do I even feel that way? Or like, why have

13:24

I been reciting this? Or, you know, why am I

13:26

even doing this? So I think I just started getting

13:28

real with myself. And it was like, bro, like, is

13:30

there like, what's the actual reason that you want to

13:33

six pack man? Like, what's the actual reason that you

13:35

feel like you need to track your food? Like, what

13:37

are you actually trying to accomplish? Does it have anything

13:39

to do with Jesus? Or is it you know, is

13:41

it just things that you think you need? And after

13:44

I guess, I would say months of asking

13:46

myself those types of questions, I just kind

13:49

of gradually formulated this, this new truth for

13:51

myself, which was, I just need to live

13:53

a healthy life and do

13:55

as much as I need to

13:57

in order to accomplish that. now

14:00

there's some extras, right? Like if I want

14:02

to lift heavy and push myself in the

14:04

gym or if I desire that I'm not

14:06

going to have the glass of wine or

14:09

whatever it is that I might allow myself

14:11

to have every week, whatever it may be,

14:13

because I'm pursuing, I don't know, a greater

14:15

level of fitness, I just need to check

14:17

my heart. I need to check my intentions

14:19

with that. There's nothing wrong with like trying

14:22

to improve on your mile time or getting

14:24

stronger, building muscle. But like just like

14:26

how you could do a bicep curl and

14:28

be using shoulders and everything else, right?

14:31

You could be doing a bent over barbell

14:33

row and be using biceps and everything else

14:35

rather than using the muscle that you're supposed

14:37

to. You could be trying to get into

14:40

better shape and pursuing better health and all

14:42

that stuff like that. But the reasoning behind

14:44

it is way off. And so for me,

14:46

it's like, I'm still trying to be the

14:48

best version of myself, still trying to operate

14:51

in excellence, right? And everything that I do, including

14:54

on my house journey. But now the reason is

14:56

I want people to see the goodness and fullness

14:58

of God in my life. I don't want them

15:00

necessarily to see me and accept

15:02

me more. I want to display the goodness

15:04

of God and the strength and the discipline

15:07

of a man of God in every

15:09

aspect of my life. And that just includes my

15:11

health journey so that the intention changes. Yes,

15:14

I couldn't agree with you more. I've been tracking

15:16

macros here for about a year as I learned

15:18

to train and all the things. And I felt

15:20

like it was a really good tool as

15:23

I was learning how to eat differently and care

15:25

for myself differently. But I remember sitting in church

15:27

a couple of weeks ago, and I

15:29

was calculating my macros in my mind when

15:31

I should have been paying attention to the

15:33

sermon. And I realized I'd been doing it

15:35

and then I realized I'd actually been doing

15:37

it for a couple of weeks. And I

15:39

was like, all right, this has

15:42

nothing to do with Jesus. This is

15:45

like, what? Okay, I need to stop

15:47

tracking. I need to take some time off.

15:49

It won't break. Yup. Put

15:52

that on the shelf. I've learned what I need

15:54

to learn. I have some good foundations. I need

15:56

to put that aside because I cannot

15:59

be sitting here. thinking about how much protein I

16:01

had and how much fiber I have left for

16:03

the day. Like, you can start

16:05

to obsess over it. You really can. And then you,

16:07

like I said, you just kind of go back to

16:09

like, what, what am I, what am I trying to

16:12

accomplish here? Like in the grand scheme of everything that

16:14

matters deeply to me in my life. And in the

16:16

grand scheme of all the things that matter to God

16:18

regarding my life, why am I focused so much on

16:20

this one thing? Like it makes no

16:22

sense. When I think about the things that

16:24

really matter, this doesn't like, this doesn't even

16:26

connect with them, like not even like, yeah,

16:28

it just, it's, yeah. It's, it's wide

16:31

left. Yes. Well, it's

16:33

our flesh, right? It's that thing that

16:35

we can control and it feeds into

16:37

our ego and yeah, that

16:39

the pride situation. So how do you

16:42

see yourself personally, or even

16:44

encourage your clients to see our bodies

16:46

as the temple of the Holy Spirit,

16:48

like wanting to care for them, but

16:50

not wanting to make this flesh

16:52

suit, like an idol and the whole six

16:55

pack, like how do you, how do you

16:57

regulate that in yourself? And

16:59

how do you, it might be a loaded question.

17:02

Any tips on that for women that

17:04

might be struggling with that balance? Yeah,

17:06

for sure. Well, my question

17:08

would be first and foremost, like, and this

17:11

is a pretty obvious question, but who are

17:13

you doing it for? So like, when I

17:15

asked that question, again, it's pretty, it seems

17:17

almost cliche, like in this, in this topic,

17:19

but you think about your kids, you think

17:21

about the people that you've been called to

17:23

impact. You think about your spouse, you think

17:26

about your coworkers, whatever it is. Um,

17:29

you think about yourself, right? You think about God, who

17:31

are you doing it for? The Bible tells us that

17:33

whether we eat or drink, whatever we do, do it

17:35

for the glory of God, right? And then first Corinthians

17:37

six, you know, 19 through 20, right? Like

17:40

he tells us our bodies of

17:42

the temple of the Holy Spirit, right? So

17:44

at the foundation of everything that we do,

17:47

and this doesn't just apply to health and

17:49

fitness at the, at the foundation, there's needs,

17:51

there needs to be this understanding and this

17:53

acceptance that we belong to him first and

17:55

foremost, right? We are his, we've been bought

17:58

with a price. So. So,

18:00

when it comes to me taking care of

18:02

my body, it's no longer just about

18:04

me trying to hit a certain number

18:06

on the scale. This is a matter

18:08

of stewardship. I'm stewarding something that doesn't

18:10

actually belong to me. I'm borrowing it

18:12

for a while while I'm here, but

18:14

this is honestly, it is God's. That's

18:18

the foundation right there. I'm doing this first

18:20

and foremost for him. Now from there, right,

18:22

so we think of this cross-shaped relationship that

18:24

we have in the world where it starts

18:27

with this relationship with God. And from there,

18:29

it touches and reaches the people around us.

18:31

So now that my basis, my foundation

18:34

is rooted in Christ, and I'm doing

18:36

this for God first, now

18:38

because I'm consistent in what I'm doing, it's

18:41

affecting the people around me. A lot of

18:43

folks lose their motivation. They lose their sense

18:45

of purpose when it comes to the day-to-day

18:47

habits that come with a healthy lifestyle because

18:50

they're doing it for reasons that are far

18:52

off or that just really don't hold much

18:54

substance in them, right? Like looking a certain

18:56

way, weighing a certain amount doesn't really hold

18:59

much substance, especially not in the moment because

19:01

that's something down the road. And that may or may

19:03

not provide you with what you think that you need.

19:06

But along the journey God provides, along

19:08

the journey, He's being the source that

19:10

you need regardless of what the circumstance

19:12

or obstacle may be. So if I'm

19:14

doing the workout in the morning because

19:16

I'm desiring to honor God and I

19:19

want to commune with Him in that

19:21

time, right? I'm listening to worship music.

19:23

I'm praying. I'm disciplining my

19:25

body. Then when I don't feel

19:27

like getting up, I'm still going to get up,

19:30

right? Because now I

19:32

say this all the time, Christians are built different,

19:34

man. Like when you are

19:36

born again, there's something that's changed inside

19:38

of you. You're a new creation, the oldest

19:41

pass away, the newest come, right? So there's

19:43

a connection, a serious connection between you

19:45

and your creator, you and your redeemer. And

19:48

so the suffering that we endure, right? It

19:50

means a lot more when it's not just

19:52

for the sake of the

19:54

genes, but it's for the sake

19:57

of Jesus, right? It

19:59

means so much more. you're willing to put in that

20:01

work. So the commitment, I think is to

20:03

answer your question, I encourage them through making

20:05

the commitment to God first, don't commit this

20:07

thing to yourself, certainly don't commit it solely

20:09

to the results, right, which is that's the

20:12

temptation, right? Like I'm doing this because I

20:14

want X result. That's the selling point. That's

20:16

the focal point is I'm trying to get

20:18

to be I'm at a right now. The

20:20

only reason I'm gonna get in this vehicle

20:22

and go anywhere is because I'm trying to

20:24

get to be okay, cool. But why are

20:26

you even trying to get to be cool?

20:29

If that's not God, we need to read,

20:31

we need to reassess. So what does

20:33

that look like lived out? Maybe it would

20:35

be helpful if you could take us through

20:38

kind of like what your day looks like.

20:40

It sounds like your wife too, has been

20:42

doing like a lot of movement stuff like,

20:45

absolutely, your day look like that

20:47

would maybe look different than somebody that's

20:49

going to the gym and eating a

20:51

certain way and tracking the macros and

20:53

stuff and having that direction

20:55

using their flesh and pride and everything that we

20:57

talked about. Can you kind of take us through

20:59

what your day looks like so we can kind

21:01

of get a sense of how this maybe looks

21:04

different than what we are doing? Yeah. And

21:06

I can't say that it looks tremendously different, but

21:08

I will say my day starts off, I wake

21:10

up, you know, hygiene, obviously, but then I go

21:13

downstairs, I light a candle, I

21:16

pray, and just spend some time with the

21:18

Lord just kind of pouring out and worshiping

21:20

and then I do my Bible time, a

21:22

Bible study. Usually after

21:24

I'm finished, when I'm finishing up with

21:26

that, my wife comes downstairs, she wakes

21:28

up after me, I usually have to

21:30

wake her up, right? But

21:33

she's coming downstairs and we get going and we go

21:35

to the gym, crushed the gym, we do cardio, we do

21:37

weights, head back home and

21:40

have like our post workout meal

21:42

usually for me. So the eating

21:44

strategy that I tend to use

21:46

is derived from the plate method,

21:48

right? So a portion of your

21:50

plate having vegetables, a portion having

21:52

high fiber carbohydrates, a portion of

21:54

that being protein. So I've done

21:56

calorie tracking and macronutrient tracking and

21:58

we for shorter period of time even

22:00

within our program will you have people use that

22:02

for the sake of just collecting that

22:05

data and awareness and learning and

22:07

whatnot and then from there we gradually

22:10

shift them over to the plate method

22:12

where they're not weighing food, they're not

22:14

tracking calories and macronutrients, they're using meal

22:16

frequency and plate structures and the quality

22:18

of their food as the basis for

22:20

which they you know they make their

22:22

nutritional decisions. So I tend to

22:24

use that approach so throughout the day it's

22:26

just lots of fruits and vegetables, it's protein

22:28

in every single meal, typically will

22:30

have about four meals per day, stay heavy on

22:32

the water just all throughout the day and that's

22:35

it. So when it comes to like and obviously

22:37

I've got my work and then time with the

22:39

family, we do bible time at night with the

22:41

kids and whatnot but just me mapping that out,

22:43

it probably doesn't sound super different from a lot

22:46

of folks that are just you know that are

22:48

doing it for the sake of trying to lose

22:50

weight or whatever it may be. I will say

22:52

that when I like when I'm doing cardio, a

22:54

lot of times I am listening to a book

22:57

that is drawing me closest to the Lord or

22:59

a video or something like that, a sermon, a podcast,

23:02

whatever it may be. Same thing

23:04

at night if I do some cardio at

23:06

night, just walking on my walking pad because

23:08

I've worked from home and need more movement

23:10

throughout the day, it's something that's drawing me

23:12

closer to the Lord. When I'm

23:14

working out, I'm listening to worship music, I'm listening

23:17

to Christian rap or Christian rock or whatever it

23:19

may be, maybe a book or whatever it is.

23:21

My wife thinks I'm crazy that I can work

23:23

out and listen to books but I cannot

23:26

do that. If it's a good enough

23:28

book, I don't care, man. My

23:30

body is moving and I might take

23:33

out the headphone and push out

23:35

a tough set but yeah,

23:38

or halfway through the workout, I'll say, okay, I'm getting

23:40

tired, I need music. But

23:44

if it's good enough, I'll want to go

23:46

as long as I can, I listen to

23:48

it. But you know, while I'm doing what

23:50

I'm doing to take care of my body,

23:53

I'm also doing things in the background that's

23:55

keeping me focused on Christ. So

23:57

I think that's how I integrate my faith

23:59

in to my health journey. We're praying

24:01

before we eat, right? And I tell people,

24:03

like, if you are having a habit of

24:06

like just mindless snacking or whatever it may

24:08

be, like, I encourage you to pray before

24:10

every meal that you have. And, you know,

24:12

when you ask God, just, you know, nourish

24:14

my body and whatnot, like, look at what

24:16

you're about to eat, like, think

24:19

about why it is that you're about to

24:21

let's be mindful, right? Like, why are you

24:23

eating right now? Is it for the sake

24:25

of nutrition? Is this does what this you

24:27

eating right now have anything to do with

24:29

the purpose God designed food for? Or

24:31

are you bored or stressed out

24:33

or worried or you know, in

24:35

some sort of emotional state? Okay,

24:37

cool. Well, there's other solutions for

24:40

that. And it's not food. That's not what it's

24:43

for. So without going too

24:45

far off and then rambling, my health

24:47

journey on a day to day basis

24:49

looks pretty simple, pretty basic. I enjoy

24:52

my workouts. I look for

24:54

the pain. I look for the challenge, progressive

24:56

overload all the way. I'm really trying to

24:58

crush it every single time I get there.

25:00

Let the rage out. Right? Let the beast

25:02

out. Yeah. So does that answer your

25:04

question? Does that help you to see kind of how I do things?

25:06

Yes, totally. I think you it

25:09

was really helpful to understand that

25:11

it looks on the exterior, it

25:13

looks quote unquote normal, what everyone

25:15

else would do more simplified

25:17

probably than what a lot of people are

25:20

used to and they set goals and those

25:22

sorts of things, like the meal frequency, you

25:24

know, the plate, all the things.

25:27

But what's different is what's happening

25:29

inside. And only God knows what

25:31

our internal life looks like in

25:33

that regard. And so it's

25:35

really a heart position toward

25:37

the Lord in what you're doing. I know

25:40

for the first couple of months when

25:42

I was working out, I was just listening to whatever

25:44

music. And then for whatever reason,

25:46

I was like, you know, I'm just going to try

25:48

listening to some worship music and see how it goes.

25:51

And not even thinking my

25:53

HRV over the next week

25:55

increased by 20 points consistently

25:57

following a recovery like the next

26:00

day, listening to worship music while

26:02

I was working out. And

26:04

that wasn't my motivation at all,

26:07

but it was incredible to see just

26:09

how my body was recovering from workouts,

26:11

not listening to just garbage trash

26:14

music, focusing on the

26:16

Lord and being really intentional with that

26:18

time. It physically changed

26:20

how my body was responding to

26:23

the workouts. And I found that to be

26:25

so interesting. Yeah, it really is. I

26:27

think it's a missed opportunity when we –

26:31

think about the concept of nutrition, just for

26:33

a second. Like food, this was God's idea,

26:35

man. Before he made mankind, before he created

26:37

us out of the dirt, he

26:39

generated food, right? Vegetation, fruits, vegetables, all these

26:41

different things, right? So he's thinking of mankind.

26:44

He's making mankind's provisions before he makes mankind.

26:46

He knows what's coming. So then after that,

26:48

he makes mankind and he says, hey, look,

26:50

like you put them in the garden, he

26:53

has them examine the garden. He says, all

26:55

this vegetation I've given to you as food.

26:58

And so we think about the

27:00

pineapple and the grape or the

27:03

carrot, whatever it may be, the

27:05

colors that come with fruits and

27:07

vegetables, the textures, the flavors, the

27:09

nutritional properties, the healing properties, the

27:11

smells, the shapes. God

27:13

was thinking about us when he did all of that.

27:15

That's his vision. That's a

27:17

part of him, right? That's him communicating

27:19

with God. And so when we eat

27:21

what he created, it's an opportunity to

27:23

commune with God. You're eating his vision,

27:25

right? Like you're consuming something

27:27

he designed just for you and for me.

27:30

So through daily movement, we thank God for

27:32

the activity of our limbs, the fact that

27:34

you can squat or push or run or

27:36

do whatever it is that you do. That's

27:39

a blessing. And it's an exercising of the

27:41

blessing that God has given you, not just

27:43

taking it for granted, but saying, God, I'm

27:45

going to offer this thing back to you

27:47

by using it well and stewarding it well.

27:50

And if I know that, if I don't

27:52

move often and if I don't eat foods

27:54

that you create primarily for

27:56

my diet, if I look at the

27:58

outcomes of that, it's... We're sicker, right?

28:00

We don't have much energy. We develop illnesses,

28:03

honestly, right? If you live the lifestyle too

28:05

long, right? So we can

28:07

see God's will in the response

28:09

or the results of certain lifestyles. Similarly,

28:12

when you're eating healthy, when you're moving

28:14

and whatnot, man, it really just blesses

28:16

your life and it causes you to

28:18

thrive. Yes, completely. And I think

28:20

that goes so well into my next

28:23

question that I kind of

28:25

wanted to touch on is defining what a

28:27

healthy lifestyle looks like according to God. And

28:29

we've talked about this a little bit and

28:31

highlighted a couple of pieces like that simplification,

28:34

you know, checking your heart on things and who

28:37

you're doing it for. You just touched

28:39

on the variety of different fruits and

28:41

vegetables and those sorts of things and

28:43

movements. Are there other pieces that you

28:45

feel like are essential to a quote

28:47

unquote healthy lifestyle according to the Bible?

28:50

I mean, when we, let's just talk about like

28:52

emotions for a second and how we respond to

28:54

them. A lot of us will kind

28:57

of like either like, you know, you kind of let them

28:59

build up inside of you. Maybe

29:01

you let worry just kind of spiral on and,

29:03

you know, take you out of character and stress

29:05

you out and, you know, mess with you. But

29:08

do you think you have a hormonal response to

29:10

stress, right? Like your body responds to stress, right?

29:12

So even in that regard to cast your cares

29:14

upon him, knowing that he cares for you to

29:16

be anxious for nothing but in all things through

29:19

prayer and supplication with Thanksgiving, make your request known

29:21

to God so that the peace of him, the

29:24

peace of God that surpasses all understanding can guard your

29:26

heart. So there's the how

29:29

do you manage stress element of

29:31

a healthy lifestyle that is addressed

29:33

in the Word of God, right?

29:35

Not worry, have no worries for

29:37

tomorrow, right? Tomorrow's got

29:39

worries of its own, right? Like focusing

29:41

on today, know God has you

29:44

covered trust in him. So there's that part

29:46

and stress management is I think one of

29:48

the most overlooked elements of a healthy lifestyle,

29:50

right? It's do the cardio, it's eat the food,

29:53

it's lift the weights, it's do all this stuff.

29:56

All the while people are wrecks,

29:58

right? Because of work and... lack

30:00

of sleep and too much scrolling and all

30:02

kinds of stuff. And I'm like, why am

30:04

I not changing? I'm exercising and I'm in

30:07

a caloric deficit and all this. It's like,

30:09

but you're stressed man, like really

30:11

stressed. And you have a response to that

30:13

that can keep you from seeing results. So

30:15

there's that part. There's rest. Rest is talked

30:17

about all throughout the Old Testament. You got

30:20

to get sleep. You got to take those

30:22

off days. Like rest was a part of

30:24

the system of the human experience as

30:27

ordained by God. He literally made

30:29

it a day for the Israelites

30:31

called the Sabbath where we would rest and

30:33

it felt the need. He felt the need

30:35

to record in the creation account that on

30:37

the seventh day he rested were made in

30:39

his image. So there's a rest that we're

30:41

allowed to have. I believe that it's a

30:44

blessing, not something that we're forced to do,

30:46

but with the busy lives that we live.

30:48

It's like if somebody says you've got

30:50

to not work or you've got to take an off

30:52

day or whatever it may be. Sometimes it feels like,

30:54

I don't know, say for example, you get sick, right?

30:57

I don't think anybody gets mad about having an off

30:59

day, but when we're not able to

31:01

do as much as we want to be

31:03

able to do, it feels like we're benched.

31:05

Sometimes though God's benching you. Sometimes you need

31:07

to slow down. You need to chill.

31:09

You need to like check in with yourself. You

31:11

haven't like thought about what you're thinking about for

31:13

weeks. Like right. So rest

31:15

is super important. We have many of

31:17

us, two legs, two arms. We should

31:20

be using them, right? The body is

31:22

referenced all throughout Scripture and there's so

31:24

much walking that takes place as we

31:26

read the read Scripture. Now we have

31:28

cars and we have, you know, different

31:30

vehicles and means of

31:32

transportation. And as technology increases, I'm sure we'll

31:35

find more and more ways to not have

31:37

to use our two legs. But if we

31:39

get back to the basics, if we get

31:41

back to God's original intention, these two things

31:43

under our waist, those were those, these are

31:46

legs were like the primary source of transportation.

31:48

It's how we got around, right? We used

31:50

our hands. We use our feet. So you

31:52

need to be exercising on a daily basis.

31:55

I think walking is something that everybody can

31:57

do. If you don't have that ability, use

31:59

your arm. right? Maybe if you're wheelchair, you

32:02

know, bound, then you can use your arms, figure

32:04

out a way. And we see people doing that

32:06

online and it's super inspiring. Figure

32:08

if you can't use your arms and your legs, move

32:11

your head, man, like do what you can, right? But

32:13

move. And I know maybe some of you are listening,

32:15

maybe saying, I don't really like to work out there.

32:17

Like, I don't mind the nutritional piece, but I don't

32:19

like working out. The only reason we

32:22

have to work out, and this applies to

32:24

most of us, is because our lives don't

32:26

naturally give us that movement that we, our

32:28

bodies need, but we were designed to move,

32:30

right? So like, if you're not a construction

32:32

worker, you're not, you know, a waitress, you're

32:34

not moving around and lifting and pulling and

32:36

doing the things that come with a life

32:38

that isn't, you know, inundated with technology and

32:41

sedentary, you know, lifestyle habits,

32:44

then you got to, you got to

32:46

simulate that. If not, then, you know,

32:48

there's kind of a negative effect on

32:50

the body. So it's again, if you

32:53

kind of simplify it, it's walking, it's

32:55

lifting and moving, you know, your body

32:57

around, it's eating the foods that got

32:59

created in variety, and primarily animal

33:02

products as well, too. We look at

33:04

Genesis 9.3, he gives everything, not just

33:07

the vegetation. So it's all there. It's

33:09

rest, it's water intake, it's, you know,

33:11

it's stress management. That's what it really

33:14

comes down to. Yes, I couldn't agree

33:16

with you more. Hey, you, I

33:18

have been working on a life project

33:25

that I cannot wait to

33:27

share with you. It has been a year

33:29

and a half in the making, Kevin and I have

33:31

been busting our tails, making

33:33

it all work. And oh, man,

33:36

we're in the home stretch. I'm

33:38

trying to prioritize my

33:41

sleep. I am really focusing

33:43

on my self care routine, in addition to

33:45

just responsibilities, you know

33:47

how it goes. And when

33:50

we're really stressed out, we

33:52

are burning through magnesium, burning through

33:54

it. And so if your

33:56

new year is like mine

33:58

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34:01

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34:03

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34:05

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34:19

years ago now. And it is

34:21

the staple in my supplement cabinet

34:24

in addition to a couple of

34:26

others that we've covered on the

34:28

podcast in the past. So

34:30

I'm taking magnesium breakthrough specifically

34:33

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34:35

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your order. I want to

35:00

talk a little bit about the hurdles that

35:03

may come up as we are doing all

35:05

the things. You know, we spent

35:07

the last 30 minutes kind of going through

35:09

the how to diagnose kind of what's going

35:11

on with your body and some actions that

35:13

we can do according to the Bible to

35:16

take care of ourselves well. But

35:18

there's there are hurdles that we go through. You

35:20

touched on a little bit of the emotional aspect.

35:23

I think oftentimes too, when individuals are

35:25

listening to this, and they're feeling like,

35:27

I know that I need to do

35:29

something. Oftentimes, it's a waiting for

35:31

God to do the action versus like

35:34

steps we can take to kind of

35:36

like move the needle forward. Any thoughts

35:38

that you have on that conundrum

35:40

that many believers kind of go through?

35:43

Yeah, man, like faith and works, right? Like they

35:45

got to go together. So you can trust God for

35:47

things. But like, I actually made a post about this

35:49

the other day, and somebody said it really well. I

35:52

Can't quote them like verbatim, but essentially, it's along

35:54

the lines of like, do what you can and

35:56

leave what you can to God, like pray about

35:59

what you can't. The what you can't control

36:01

we do. The possible guy could biggest hit

36:03

civil rights but at the end of the

36:05

day yeah you can you can just gotten.

36:08

You should remain in each make. remain faithful

36:10

because I think that's a part of committing

36:12

this part of your life to the lord.

36:14

But you absolutely have to do what you

36:17

can do like Hughes. people with little will

36:19

be trusted with much right and so whatever

36:21

measure of health.is allotted to you. You may

36:23

have an auto immune disease, you may have

36:26

Hashimoto as you may have been a Pc

36:28

O S, you may have. I

36:30

don't know. You get out of the so

36:32

many issues that people are struggling with right

36:34

now and enemy. and and I have. I've

36:36

always been struggling with right as lots of

36:38

issues out there that could cause some to

36:40

say but I can't but I can't and

36:42

I don't because of this or that. What

36:44

measure of health has God given you can

36:46

we Can We stop focusing on what we

36:48

don't have and just steward that trusting. Here's

36:50

the faith part that if you are faithful

36:53

with what God has given you, that he

36:55

can increase that and that he will increase

36:57

that I. But if you're if you're going

36:59

to take the measure. Of how they got

37:01

his give, you only focus on what you

37:03

don't have and use that as a reason

37:05

to not even steward. Well what you do

37:07

have you can expect for it to get

37:09

any better. I am it's through stewarding what

37:11

you do have so you know the faith

37:13

part is is critical and the feed park

37:15

shows up especially when you're not seeing maybe

37:17

the scale movies as quickly as you want

37:19

to or you know you're not sure what

37:21

you're doing is paying off as much as

37:24

you wanted to and a lot of that

37:26

just comes from like expectations that are not

37:28

necessarily based on truth, just we want stuff.

37:30

Happened tasks but on you know it comes

37:32

through in that part. the faith comes through

37:34

and just the daily commitment because it is

37:36

hard right? Like we have jobs and kids

37:38

and things don't always go the way that

37:41

we plan that we get sick and we

37:43

go on vacation and the weekends. and in

37:45

the yadda yadda yadda there's all kinds of

37:47

stuff that happens as a set of or

37:49

as you say all the things I buy

37:51

it's it's it's in the dated a grind

37:54

that that faith really shines through because when

37:56

when your commitment is not to anything strong

37:58

you will fall off quick. The year

38:00

commitment is is to a strong source. When

38:02

you're standing on a solid rock when the

38:04

wind blows you tend to find a way

38:06

to get through. even if it ain't pretty

38:09

you keep going I because the cost of

38:11

of giving up his or or just let

38:13

you know throwing up your hands is way

38:15

more when who you're doing it for in

38:17

the reason that you're doing it for mean

38:19

so much to you. If you were to

38:22

not go to work next week all week

38:24

without telling your boss if you have a

38:26

boss he would probably have a pretty big

38:28

consequence to pay Hybrid hats. So. We get

38:30

up and regardless of whether we feel like

38:32

it or not we get up and we

38:34

totally worth shit. Sometimes you're sick, you still

38:36

go. Got all kinds of issues. things happened.

38:39

dog guide, whatever it may be, you still

38:41

go to work. Why? Because the cost of

38:43

not going I need to be able to

38:45

pay my bills like so you've attached that

38:47

task to something that matters deeply to you

38:49

and therefore there's a large cause to at

38:51

the same has supply be haven't made that

38:53

connection on your own journey and unify. It's

38:55

easy for in a kind of fall off

38:57

of the faith part comes through in the.

39:00

Commitment and that than shines through on

39:02

the various top and it's a case

39:04

by case basis. Obviously, we can't map

39:06

out all the ways that that looks

39:08

badass. That's that's where it shines. I

39:10

think where the supplies like to sauce is

39:12

hop on My had the scheduling part of

39:14

things like you mentioned holidays and health issues

39:16

that come up. you know I'm over the

39:19

last couple of months my adrenal have been

39:21

a little bit haywire because we're moving as

39:23

a lot of scenes and instead of pushing

39:25

myself through that and being like know is

39:27

still need to do your five to six

39:29

days a week at the gym. the my

39:31

I'm gonna turn it down to four during

39:33

the seasons I don't push myself and I

39:35

know that I can commit to that's and

39:38

then when the season is over that I

39:40

can reassess. And move for right? Whereas

39:42

if I had this all or nothing

39:44

mentality will be like we're all just

39:46

do it when I get back and

39:48

then everything called the fuck falls apart

39:50

And so I think those pieces can

39:52

apply to of the all or nothing

39:54

mentality, the scheduling making a priority those

39:56

day to day things. That we go through.

39:59

Can. We talk a little. Yeah, we mentioned

40:01

in a tiny bit ago. just when you're

40:03

looking down at the food that you've made for

40:05

yourself or maybe or out and you're thinking eight

40:07

hours, this this food that God intended. Meaty.

40:09

And am I in the right head space to

40:11

be eating these things? I know that. We

40:14

go through highs and lows of emotion and

40:16

sometimes were eating food that we know that

40:18

we probably shouldn't eat because we know it's

40:20

not going to make us feel good. We

40:22

know that in some cases where sensitive to

40:24

gluten or dairy a way to see those

40:26

things Anyway, How do we navigate? The.

40:28

Emotion side of thing. Yeah,

40:30

mm yeah. so I think that the most effective

40:32

in that you can do this. So many different

40:34

techniques out there I like if you're about to

40:36

you know he that of emotion you could you

40:38

know grabs you ice cubes and than the breather.

40:41

As you get sick it's about fi to come

40:43

on. there's all kinds of ways that you get

40:45

back again. like the the Food Peace arm especially

40:47

when you have a habit of eating out of

40:49

emotion. But I think the best of the you

40:51

could do is stop and pause if you can

40:53

manage to do that like before you go grab

40:56

before you go, take a bite of some before

40:58

you reach a hand in the bag. Or. Whatever it

41:00

may be, Paused. For a second and

41:02

ask yourself the question why am I eating

41:04

this Really what? What's the actual purpose and

41:06

and sometimes the answer is I have a

41:08

wire sexual but like are you about to

41:10

have it the dude do I did follow

41:12

up question then is is is what my

41:15

body needs I know some software or why

41:17

but as our my body new say now

41:19

who am I able to provide what my

41:21

body needs I now I can I can

41:23

I do have access to well body needs

41:25

I now have no than realistically that he

41:27

needs something we need to eat something we'll

41:29

have the best thing for your body. You

41:31

may need to just go had might need to

41:34

meet you need energy right? like they're those moments

41:36

but that's are. Usually it's a rare occasion, usually

41:38

you have access to what your body actually needs

41:40

but because you're hungry or you waited to your

41:43

you waited too long to either you just used

41:45

to munching before you eat or you just want

41:47

a snack and your or whatever it is you

41:49

grab things that you really don't need. So stopping

41:51

a pausing for a second and is getting the

41:54

habit of asking yourself a few meaningful questions can

41:56

really go a long waits and then you'll find

41:58

to that you can learn. Yourself right

42:00

because after a while it asking you saw

42:02

these questions shit huge After a week of

42:05

doing this you start to realize that there's

42:07

some com inquest are some common responses that

42:09

that pop up and you start to find

42:11

these triggers. these habits is rhythms that you're

42:14

in there may have caused the you gaining

42:16

the way that you have are struggling to

42:18

get into better shape and in of religious

42:20

ten the tone and and on a healthy

42:22

consistent lifestyle so out that asking yourself these

42:25

questions may seem like tedious work on the

42:27

front end. But if you really want to

42:29

live a healthy life and as is something

42:31

that I I I have learned and I'm

42:34

glad I did this work with myself as

42:36

well to I continue to do it never

42:38

stops but you really want to live a

42:40

healthy lifestyle, get to know yourself, really get

42:42

to know yourself, open yourself up to hear

42:45

the hard truths from your own heart right?

42:47

like to think up like to do the

42:49

work of thinking about what you're actually thinking

42:51

about. Don't just do things and go through

42:54

the motions and say i can't help it

42:56

you can help it on amenable that most

42:58

of us are not possess. Nobody's got a

43:00

gun to our heads and I just keep doing

43:02

the same thing that you been doing everyday even

43:04

though you know you regret it afterwards and wanna

43:07

be doing better. A Most of us have the

43:09

choice, so ask yourself those tough questions to get

43:11

to know yourself better, see what are your triggers,

43:13

What causes you to to go to the pantry

43:15

randomly at the end of the day, even though

43:17

you know you've already had dinner with what? what's

43:19

causing you to roll over in the morning despite

43:22

the fact that you said you were going to

43:24

consistently work out each day this week, even if

43:26

it was only for fifteen minutes. A: What's making

43:28

you Do that? What's going on? Have. You not

43:30

made a decision yet or is there are

43:32

a lack of a belief that anything is

43:34

going to actually produce a result for you

43:37

as what's going on in your head the

43:39

next big we all kinds of you know

43:41

underlying in a reality is that were wrestling

43:43

with but not dealing with on the front

43:45

end so we just gonna go through those

43:47

emotions but a man you ask me about

43:49

looking at the plate and other than think

43:51

and like you gotta be real with yourself

43:54

when you start doing that you start realizing

43:56

man like I really feel good when I

43:58

eat and you know I read. enjoy a

44:01

good solid wholesome food and sometimes when I'm looking

44:03

down at my plate, that's not what I'm getting

44:05

and the reason that I'm holding that in my

44:07

hand is for a reason that I'm not really

44:09

in support of, you know, but it's doing the

44:11

work of getting to know yourself and asking yourself

44:13

those questions in that moment. Just pause and think

44:15

for a second before you act. Yes. And

44:18

what I'm hearing you say is a lot of

44:20

numbing out. Like I think a lot of women

44:22

especially, it's just, I'm feeling all the

44:24

things. I don't know what they are. Instead of dealing

44:26

with this, I'm just going to numb out with food.

44:28

And even though I'm taking this pause, it hurts so

44:31

much to think about these things. I'm just going to

44:33

choose this thing because it feels better than not. And

44:36

I know when I get to that point, like

44:38

if I'm getting to a point where I'm eating

44:40

all the things or I'm doing these unhealthy behaviors

44:42

that I know are not good, it's not a

44:44

sign of what's happening right now in the moment.

44:47

It's a sign of what's been happening for days

44:49

and I have not been paying attention. You haven't

44:51

dealt with it? Absolutely. Yeah. with

44:55

like binge eating, it's a sense of feeling

44:57

out of control that's led to this. And

44:59

so I know there's something that I can

45:01

control and that's this hand to mouth thing

45:03

that I do, right? Like I can go

45:05

grab something and I can find a quiet

45:07

space or a semi quiet space and I

45:09

can eat until I can't eat anymore until

45:11

it's all gone. And like I accomplished something

45:13

that was my thing for me.

45:16

And you know, so absolutely just taking

45:18

that moment. That is the

45:20

health journey. Like, and I mean, I encourage

45:22

everybody like don't just make it a way.

45:24

It should never just be your weight loss

45:26

journey. Like vomit. It should never just be

45:29

that that's such a, you know what I

45:31

mean? Like that's such a closed and like

45:33

narrow box. It's just, it's, it's, it's man,

45:36

it cuts you short. It really does. The

45:38

health journey is a journey

45:41

of mental health, of spiritual

45:43

health, of physical health, of

45:45

self-awareness, of self-love, of understanding

45:47

and growth. That's what

45:49

the health journey is. That's why it's so

45:52

important to prioritize it because if you look at it

45:54

that way, you see how it

45:56

could affect your parenthood and your job and

45:58

you know, the type of. neighbor that

46:00

you are, the type of person that you

46:02

are, the type of Christian that you are,

46:04

if you're a believer in Christ. You can

46:06

see when you make the health journey about

46:08

those things rather than size or weight or

46:11

whatever it may be, oh my

46:13

gosh. Now there's so much room

46:16

for growth and exploration and adventure

46:18

within myself and within my life

46:20

and if you go at

46:23

it, not in a judgmental way, nitpicking yourself

46:25

or beating yourself up for not being where

46:27

you think you should be but going at

46:29

it, seeing yourself like Christ

46:31

would look at you with a sense of,

46:34

man, there's some real potential here and I

46:36

want to see what that is. Like God

46:38

says, he loves me. God loves me. God's

46:40

chosen me. God sees me and has numbered every

46:43

hair on my head. I'm not going to beat

46:45

myself up for not being perfect. I'm not Jesus

46:47

Christ. That's why I need Jesus. So it's okay

46:49

that I've got a lot of room to go.

46:51

I'm not going to avoid it though and I'm

46:53

certainly not going to beat myself up when I

46:55

see the evidence of the fact that I'm not

46:57

perfect because that's silly because I know I'm not

46:59

perfect already. It's not like it's telling

47:01

me anything new. Let me just embrace the fact

47:04

that I've got some room to grow and see

47:06

how I can grow a little bit each day.

47:08

Completely, completely. Oh my goodness. I remember watching

47:11

an Instagram reel that you had posted.

47:13

I think a listener

47:15

shared your content with me. I

47:18

can't even remember what the content was about but

47:20

I remember hearing it and being like I need

47:22

this man on my podcast because

47:24

I know that women need to hear this.

47:26

We need to hear these truths over and over

47:28

and over and over and over and over

47:30

again. And yes,

47:33

100% totally agree with you. Nailed

47:35

it. I want to spend the last

47:37

couple of minutes that we have together talking

47:39

about the practical application for some

47:41

of these pieces because you talked

47:43

about the simplification. We talked

47:46

a little bit about the plate

47:48

exercise and meal frequency. Can

47:50

you just pull together some of

47:53

your core things to help women

47:55

understand how they can go

47:57

about caring for themselves physically in this

47:59

way? Whether it be certain days that we

48:01

should be lifting, are we doing a ton of

48:03

cardio, is

48:06

it still eating less? How

48:08

do we pull this together into something that's

48:11

simple, God honoring, not feeding into

48:13

our prideful stuff? Do you have

48:16

any tips for us? Yeah, yeah, yeah.

48:18

All right. So write this down, y'all. Don't

48:21

write anything. Just listen

48:24

and come back and listen to this podcast a second

48:26

time when you get home. But we

48:28

need to have an element of nutrition, a nutritional

48:31

structure. So if we were just

48:33

to go based off of a very simple strategy, a

48:35

few meals per day, three meals per day, and a

48:37

snack or two is a great place to start. Each

48:39

of those meals needs to have some protein in it.

48:41

Figure it out whether you're vegan or not, doesn't matter.

48:44

Protein in it, in every single meal and snack. We're

48:46

not snacking on carbohydrates. We're not having just

48:48

one macronutrient. Balanced meals and snacks

48:51

throughout the day, whole food. Still

48:54

keep that balance 85, 90% whole food items. You

48:58

got that 10, 15 to play around with.

49:00

That's just stuff that you enjoy and it's

49:02

in moderation. But have a somewhat of a

49:04

meal schedule. I think that's where a lot

49:06

of folks go wrong. We

49:08

work through the day and you forget

49:10

to eat or I don't eat breakfast. I hear

49:12

all kinds of stuff. Have a little

49:15

bit of a schedule for yourself. I'm going to eat

49:17

at 8 o'clock. I'm going to eat at 12. I'm going to eat at

49:19

4 o'clock. I'm going to eat at 7. Have

49:21

a little bit of an idea, plus or

49:23

minus 30 minutes on each side. But create

49:25

a meal plan or a meal structure or

49:27

a meal schedule for yourself. Then plan some

49:29

healthy meals for each of those times. It

49:32

doesn't have to be anything easy or extravagant.

49:35

Don't go straight to Pinterest and look for

49:37

healthy, less on your recipes. Keep it simple,

49:39

man. What's a protein source? What's a good

49:41

carbohydrate source? What's a good vegetable or fruit

49:43

source, which is like all of them. What's

49:46

a healthy fat source? So that's

49:48

just a nutritional piece. A little bit of a system,

49:50

a little bit of a schedule. It'll take you a

49:52

long way. From there, you can assess. If you feel

49:54

like you're hungrier and you're only having three meals, bump

49:56

it up and add a snack. Or you're

49:58

having three meals and a snack. up and have two

50:01

snacks, like see what's going on there, but

50:03

start there. When it comes to exercise, there

50:05

needs to be resistance training and cardio. I

50:07

mean, resistance training is really good for metabolism

50:10

and building muscle and hormone balance and obviously

50:12

everyday functionality within your body strength, bone density,

50:14

like come on out, like sense of confidence,

50:16

right? You want to be strong. So spend

50:18

some time doing some resistance training. My recommendation

50:21

would be almost like a two to one

50:23

if you're like really just starting out right.

50:25

So two to one ratio when it comes

50:27

to cardio and resistance training. That means that

50:30

like say you spend 20 minutes doing cardio,

50:32

spend 30 to 40 minutes doing resistance training,

50:34

right? Because you can also, you're also going

50:36

to have the non-exercise activity thermogenesis. You're also

50:38

going to have like just the walking throughout

50:40

the day, the steps, the moving, the taking

50:43

the stairs, parking far away from stores, you

50:45

know, like those things get your calories burned

50:47

and whatnot for those of you who are

50:49

trying to lose some weight. But cardio plays

50:51

a role. It's great for mood. It's great

50:54

for aerobic capacity and just you know energy

50:56

throughout the day. It's good for metabolism and

50:58

burning extra calories for sure. But like it's

51:00

not the answer to all of your problems.

51:02

It's just one tool in the tool belt

51:05

and the key to a really healthy lifestyle

51:07

and a real strong fit body is

51:10

using the right tools at the right time and

51:12

putting them all in that you know, kind of

51:14

having a balance with how you use all of

51:16

your tools. So resistance training and cardio, I would

51:18

say with cardio, that's something that you don't have

51:20

to recover much from. So you can literally do

51:22

it seven days a week. Again, some people around

51:24

the world have to walk 20 miles a day

51:26

just to get like basic things like water and

51:29

food. So 20 minutes a day, 15 minutes if you're

51:32

starting out, it's not gonna kill you. Bump it up 20, 25,

51:34

30 minutes, right? But then also just make sure

51:37

that you have some time for some resistance training.

51:39

Starting out I would maybe just try to do

51:41

a bit of a full body split, right? Three

51:43

days a week or four days a week. You

51:45

can start with upper body, lower body. Every other

51:48

day is you know, you're kind of switching back

51:50

and forth. Monday, Tuesday, upper body, lower body and

51:52

then Thursday, Friday, upper body and then lower body.

51:54

So go there for that. Rest,

51:56

you need seven to nine hours of sleep if you can't

51:59

get seven to nine. 10 hours, get as close

52:01

to that as you can. If it's six, great, whatever,

52:03

but prioritize your sleep. Stop scrolling about an hour, hour

52:05

and a half before bed. Calm

52:07

yourself down. Do some deep breathing, pray, turn

52:09

on some worship music, light a candle like

52:11

me, whatever calms you down, right? Spend

52:14

some time just calming yourself down, letting your minds go.

52:16

If you need to write some stuff down for the

52:18

next day, get it off your head so that you're

52:20

not just laying down thinking about stuff at night. Write

52:22

down what you need to do tomorrow somewhere and let

52:24

it go. And

52:26

then get some good sleep and prioritize your

52:29

sleep. So after that, just drink water throughout

52:31

the day. Try to get a half a gallon, three

52:33

quarters of a gallon per day and spend

52:35

some time with God every single day.

52:37

No ifs, ands, or buts. Yeah, you

52:39

just described my life. So

52:43

I think I'm doing all right. Yeah. It's

52:45

a great life. It's really

52:48

simple. It's not complex.

52:50

It's really not complex, but it

52:52

can feel so complicated as you're

52:54

wanting to get into it and that's

52:56

why I think your advice of just

52:58

like picking away at it, like if

53:01

you're just starting out, don't do these

53:03

huge lifting programs. And I see all

53:05

these newer people in the gym, they're

53:07

brand new to lifting and they have

53:09

these really complicated programs and they're not

53:11

sure of their technique. And

53:13

I just want to tell them like, just choose

53:15

three workouts from that and just do that for

53:18

a couple of weeks and just simplify it. It

53:20

doesn't need to be all out all at

53:23

once. Yes, absolutely. I had a

53:25

client the other day, we were doing a strategy session and

53:27

she's got like 10 people

53:29

in our house right now, including her, but it's

53:31

just been all kinds of family coming in and

53:33

it's been like that since November. So

53:36

she's really been, we've been trying to navigate

53:38

what does this really look like, you know?

53:41

And so when it came to like the workout portion, we

53:43

switched up the workouts to where she could do them at

53:45

home and use the equipment she had at home. She wouldn't

53:47

have to go anywhere like that. And I was like, look,

53:49

like I just need you to get through as much of

53:51

these four workouts as you can and be

53:53

okay with that. If it is five minutes,

53:55

that is better than no minutes, right?

53:57

Like she's like, same thing with the workout portion. That

54:00

was with the cardio to the gun telling myself gotta

54:02

do sixty minutes and if I can't do that and

54:04

what's the point and I'm like. What's.

54:06

It like this one. I've never told

54:08

you you need to do city sixty

54:10

minutes a cardio. why don't you just

54:12

do twenty minutes Recently that so much

54:14

more manageable. My but that's when I

54:16

was. You do so assess, assess, assess

54:18

or disclaimer. people always full elicits a

54:20

the coast because you can come into

54:22

a coaching relationship and still haven't your

54:24

mind what you should be doing it

54:26

anyways. if I do our i'll get

54:29

faster results that it's like that's not

54:31

always the case. it's rarely the gays

54:33

like more isn't always better. an effective

54:35

efficient that's usually better. More. Doesn't necessarily

54:37

mean efficient doesn't mean effective. So yeah man

54:39

simplify in and yeah get to that point

54:41

where you make it easy for yourself, build

54:43

some momentum, experience and quick wins. Lay a

54:45

foundation man like get yourself feel like I

54:47

like I can do this is as that's

54:49

a bad as I could. Told her why

54:51

don't we set goals We sat down and

54:53

I we really had to like map at

54:55

our not like we're going to set goals

54:57

that seem like stupid for even setting like

54:59

so easy that you're like Matt come on

55:01

to Iowa because again five minutes it'll work

55:03

out as more than you do and are

55:05

now and again to you. If you're like

55:07

it doesn't matter how long are how much

55:09

as I can only get one set of

55:11

one exercise done is happy with it on

55:13

as you it's that I'm guarantee of you

55:15

to go do that you're not just going

55:17

to do on set of and I saw

55:19

you guy get more time when I was

55:21

writing my book fit church Sundays it was

55:23

like Matt right one sentence just one white,

55:25

right one sentence and in a more with

55:27

thirty minutes later it's like okay well. There

55:30

goes one sentence. Outset Small. those got you

55:33

suck at the victory. Exactly. So

55:35

sets hurts your buck. tell us

55:37

other things that we ten other

55:39

ways eating connected you website all

55:41

a thing so. That. He began. Yeah

55:43

so like the website is where you

55:45

like were all about like beings that

55:47

we're doing. We're starting Fitness ministry's all

55:49

throughout the Us where do all kinds

55:51

of things. Minutes are having a good

55:53

time as Fit Church united.com that is

55:55

the place to go on to learn

55:58

about like coaching and different opportunities and

56:00

are our free Facebook group it off

56:02

as the think there's There's lots there.

56:04

As far as the book goes that

56:06

is the basis of the book is

56:08

destroying the division between following Christ and

56:10

living a healthy life. So like if

56:12

you want to sit down and and

56:14

consider whether it's Biblical nutrition but as

56:16

healthy living look like when it comes

56:18

to church implementation halloween Other We get

56:20

health and fitness to be a part

56:22

of American church culture, hobby get to

56:24

be a part of our own lives

56:26

and and home culture. Meaningful movements, spirit

56:28

led behavior change like these are topics.

56:30

That were covering in the features book. The

56:33

goal of this book is to really make

56:35

the case that one that health and fitness

56:37

these to be apart standard part of the

56:39

of the christian life but then also we

56:41

wanted a map our what does this look

56:44

like practically right like so week we go

56:46

into some some serious detail and and and

56:48

in a just look at the bible to

56:50

see how do we find solutions because if

56:53

we're getting so many solutions quote on quote

56:55

from the industry what does got have to

56:57

say about the human body would have got

56:59

have. To say about the way we should be living

57:02

our lives and I think that through reading the book

57:04

you're fine. He has a lot more to say. The

57:06

new he highest that's awesome. I will include all. Of

57:08

those links in the so now says you

57:10

guys aren't survey to find them, you can

57:12

look, they're not Think u cel mai sir

57:15

calling on a Saturday? This is such a

57:17

blessing and it's so cool as the house

57:19

your desire for ministry. He thought it was

57:21

gonna be something that it ended up not

57:23

being but this is it. It just feels

57:25

so much like this is where God has

57:28

you. He wants you and your ears so

57:30

good at at describing these things and I

57:32

know that you've helped many many women today.

57:34

So thank you. Also note that you for the

57:36

opportunity This is great. I hope

57:39

you enjoyed our time with Matt

57:41

of you can find him on

57:43

Instagram Mat G said underscore and

57:46

on take Toth Mat G set

57:48

and then also his website Sit

57:50

Church united.com and his email mad

57:53

at Sit Coach U S.com If

57:55

you enjoy today's episode Lenny know

57:57

by jumping on Instagram or even.

58:00

What better Which it would be. Super super

58:02

great. If you haven't already left to review

58:04

for the podcast and just let me know

58:06

you think about today's episode, I would love

58:08

to hear how I can better serve you

58:10

Ongoing Okay, we'll see you back here for

58:13

another episode of the Keto Diet podcast. By.

58:20

Think still a join us next

58:22

Tuesday for another episode of the

58:24

Cuter Diet Podcast. Looking for more

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