WEBVTT 1 00:00:01.120 --> 00:00:04.639 Welcome to Spark Faith with me, doctor Chris Sargent. This 2 00:00:04.759 --> 00:00:08.759 show is about renewed health, rooted in truth and restored 3 00:00:08.839 --> 00:00:12.439 by grace. What does finding health look like for you? 4 00:00:13.160 --> 00:00:15.640 Do you have a vision for your future self and 5 00:00:15.759 --> 00:00:19.199 a way to get there. I'm doctor Chris and after 6 00:00:19.359 --> 00:00:23.120 thirty three years in functional medicine and a lifelong journey 7 00:00:23.160 --> 00:00:27.760 through brain health, weight loss, hormones, mindset, and faith, I 8 00:00:27.920 --> 00:00:33.000 know that real transformation doesn't come from willpower or white 9 00:00:33.039 --> 00:00:39.200 knuckling your way to wellness. It comes from gratitude, honoring 10 00:00:39.280 --> 00:00:43.039 your body as the temple that God created. This show 11 00:00:43.119 --> 00:00:48.399 is about body stewardship, not shame. It's about rewiring your mindset, 12 00:00:48.719 --> 00:00:53.719 your metabolism, and your spirit to find lasting health without 13 00:00:53.920 --> 00:00:57.439 the grind. I'll help you cut through the noise, see 14 00:00:57.479 --> 00:01:03.880 opportunities instead of obstacles, and finally live a healthy, purposeful 15 00:01:03.960 --> 00:01:09.680 life you were created for. Let's spark faith and transformation together. 16 00:01:10.319 --> 00:01:18.400 Spark Faith starts now. Hey, Hey, y'all, welcome back to 17 00:01:18.439 --> 00:01:21.079 the Spark Faith Show. I am doctor Chris Sargent, and 18 00:01:21.359 --> 00:01:26.079 today we are going to pull back the curtain on 19 00:01:26.560 --> 00:01:30.680 my life. Right. So here's the thing I've been thinking 20 00:01:30.719 --> 00:01:37.200 about this since our last episode, and how maybe some 21 00:01:37.280 --> 00:01:40.040 of y'all are out there going, Okay, you have given 22 00:01:40.120 --> 00:01:43.319 us all the physiology, You've given us all the physical 23 00:01:43.400 --> 00:01:46.680 reasons why we need to do this. We know that 24 00:01:46.920 --> 00:01:52.879 we understand blood sugar, we understand nervous system and how 25 00:01:52.959 --> 00:01:56.799 all that interplays with our hormones. We understand our hormones better, 26 00:01:57.680 --> 00:02:02.719 and so that's a lot of practical information. And it's like, Okay, great, 27 00:02:03.239 --> 00:02:05.959 this seems like a lot and I have no idea 28 00:02:06.120 --> 00:02:09.400 and it's overwhelming, and I can't even start your program 29 00:02:09.439 --> 00:02:14.000 because I wouldn't even know where to begin, and you 30 00:02:14.039 --> 00:02:16.439 can't be doing all of this yourself. Blah blah blah 31 00:02:16.439 --> 00:02:21.639 blah blah. Right, Okay, So I think we need to 32 00:02:21.639 --> 00:02:28.280 get a handle on expectations and where I started, where 33 00:02:28.319 --> 00:02:33.080 I am now, and where you might be right because 34 00:02:33.080 --> 00:02:36.240 I know everybody out there is starting in a different place. 35 00:02:36.919 --> 00:02:40.120 We're starting from a different place, and I just want 36 00:02:40.159 --> 00:02:45.919 to make sure that that we're like on the same 37 00:02:46.280 --> 00:02:48.800 level here. So I'm going to pull back the curtain 38 00:02:49.039 --> 00:02:52.319 and I've shared little bits and pieces of my own 39 00:02:52.360 --> 00:02:57.199 story since December of kind of falling apart physically and 40 00:02:57.240 --> 00:02:59.360 not really being able to do the things that I 41 00:02:59.400 --> 00:03:03.240 needed to you. And I had been training, I had 42 00:03:03.280 --> 00:03:09.879 been counting calories and macros, and I had, like, I've 43 00:03:09.919 --> 00:03:15.080 done a lot of the things, mostly some for personal reasons, 44 00:03:15.360 --> 00:03:19.919 some for professional reasons. I wanted to understand what would 45 00:03:19.919 --> 00:03:23.560 happen if X, y Z, if I did ABC, if 46 00:03:24.280 --> 00:03:26.840 I did this test, if I tried that supplement, blah 47 00:03:26.840 --> 00:03:30.960 blah blah. So just so you know, like I might 48 00:03:31.000 --> 00:03:36.479 have done what you're doing already, just out of thirty 49 00:03:36.479 --> 00:03:40.159 five years of experience and figuring out my own health 50 00:03:40.240 --> 00:03:44.479 journey and figuring out what might work for y'all. So 51 00:03:44.960 --> 00:03:47.520 over the last several weeks, I've shared a little bit 52 00:03:47.520 --> 00:03:52.800 about mindset mindset shifts, say that mindset shifts that I've 53 00:03:52.800 --> 00:03:56.000 been making in my own health journey. And after last 54 00:03:56.039 --> 00:03:58.840 week's episode, some of y'all might be thinking, Okay, but 55 00:03:58.879 --> 00:04:02.599 what does this look like in real life? Like? Okay, 56 00:04:02.879 --> 00:04:06.599 because here's the truth. Right, I don't wake up every 57 00:04:06.639 --> 00:04:10.479 single morning feeling motivated to go to the gym. Right, 58 00:04:10.639 --> 00:04:15.719 I would much rather sit and spend more time in prayer, 59 00:04:16.000 --> 00:04:19.560 or spend more time reading my book, or even spending 60 00:04:19.600 --> 00:04:24.959 more time studying sometimes anything other than getting out of 61 00:04:24.959 --> 00:04:30.519 the house around early or o dark thirty or right 62 00:04:30.560 --> 00:04:34.040 now it's six forty five, so that I can get 63 00:04:34.079 --> 00:04:36.839 to the gym during a time when it's not so busy, 64 00:04:37.560 --> 00:04:39.720 and I can get my work done and get out, right. 65 00:04:40.800 --> 00:04:42.839 But I don't wake up every morning ready to do that. 66 00:04:43.480 --> 00:04:48.279 And I don't magically have any extra hours in a day. Right, 67 00:04:48.319 --> 00:04:51.680 God did not just give me with twenty five hours 68 00:04:51.800 --> 00:04:56.160 or thirty hours a day. I still own a business 69 00:04:56.240 --> 00:05:00.000 and run a business. I'm still in seminary pretty much 70 00:05:00.160 --> 00:05:05.680 full time in a master's program. I am a newlywed. 71 00:05:05.879 --> 00:05:09.480 I am a parent to two adult children, one division 72 00:05:09.480 --> 00:05:16.279 one baseball player, one artist, and so I still do laundry, right, 73 00:05:16.360 --> 00:05:20.360 I don't have a maid. I still do meal prep. 74 00:05:20.519 --> 00:05:25.040 I prep for my podcast, I see clients, And yes, 75 00:05:25.480 --> 00:05:30.360 I definitely can struggle with time management and keeping things organized. 76 00:05:31.079 --> 00:05:35.160 Particularly Richard will tell you that I am definitely not 77 00:05:35.360 --> 00:05:39.399 the neat one in our relationship. I am not the 78 00:05:39.560 --> 00:05:44.360 organized one. I am not I'm not the tidy one. 79 00:05:44.399 --> 00:05:49.680 He is, and that's it's a beautiful mix. So anyway, 80 00:05:49.839 --> 00:05:52.120 I'm still keeping up with all those things. And you know, 81 00:05:52.160 --> 00:05:53.879 at one point I did all that in took care 82 00:05:53.959 --> 00:05:56.839 my mom. So you know, I just thought i'd share 83 00:05:57.759 --> 00:06:01.639 a few practical things that have made the biggest difference 84 00:06:01.759 --> 00:06:07.360 in my own living fresh journey. So today, no fancy physiology, 85 00:06:08.079 --> 00:06:11.920 just a little bit of real life, right RL. So 86 00:06:12.079 --> 00:06:14.240 the first thing I want to talk about, which can 87 00:06:14.360 --> 00:06:19.199 sound a little bit boring, is time and time management. 88 00:06:19.560 --> 00:06:24.680 And it isn't about finding more time, because there is 89 00:06:24.720 --> 00:06:30.120 no more time to actually find. Right, We're all gifted 90 00:06:30.199 --> 00:06:32.800 with twenty four hours in a day. We need to 91 00:06:32.839 --> 00:06:39.319 spend seven or eight of those hours sleeping actually, right, 92 00:06:39.759 --> 00:06:43.879 whether that includes you know, maybe eight hours for sure, 93 00:06:44.000 --> 00:06:47.839 including your some wine down time and then a little 94 00:06:47.879 --> 00:06:49.759 bit of stretching before you get out of bed. Right, 95 00:06:50.519 --> 00:06:53.879 So I kind of need to confess that time management 96 00:06:53.959 --> 00:06:56.839 is not my greatest strength always. Right. I am in 97 00:06:57.040 --> 00:07:00.519 Enneagram three, and if you don't know what that means, means. 98 00:07:00.680 --> 00:07:05.120 I am a producer. I am a driver. I get 99 00:07:05.160 --> 00:07:11.399 stuff done. I like to be doing. I love projects. 100 00:07:12.240 --> 00:07:18.319 I am an idea factory. I love creating, which also 101 00:07:18.600 --> 00:07:22.800 means I can convince myself that I have enough time 102 00:07:22.959 --> 00:07:28.040 to do three hours of work in an hour, and honestly, right, 103 00:07:28.399 --> 00:07:32.800 I actually have this alter ego that you know in 104 00:07:33.680 --> 00:07:36.079 many many of you may or may not know who 105 00:07:36.120 --> 00:07:40.639 I'm about to mention, mind Martha stewartself back in the 106 00:07:40.720 --> 00:07:45.079 day when she was making her own marshmallows for her somores. 107 00:07:46.680 --> 00:07:49.279 That's a thing. I mean, it's way before some of 108 00:07:49.319 --> 00:07:53.120 y'all were even born. But I like, I just think 109 00:07:53.199 --> 00:07:57.000 that there's plenty of time to do everything I want 110 00:07:57.040 --> 00:08:04.720 to do. However, that wasn't that I wasn't The problem 111 00:08:04.839 --> 00:08:07.759 was that I wasn't really valuating that I didn't value 112 00:08:07.759 --> 00:08:10.319 my health. The problem was that I expected to fit 113 00:08:11.079 --> 00:08:16.399 health into kind of whatever time was left over. Right, Yes, 114 00:08:16.560 --> 00:08:19.040 I planned my workouts. Yes I knew it had to 115 00:08:19.079 --> 00:08:22.199 happen in the morning. However, sometimes getting out of the 116 00:08:22.199 --> 00:08:24.439 house is throwing in an extra load of laundry and 117 00:08:24.560 --> 00:08:27.680 doing the jog walk first, or making sure blah blah 118 00:08:27.680 --> 00:08:31.920 blah happened right. And what I've learned over the last 119 00:08:31.959 --> 00:08:37.000 few months is healthy living really doesn't happened because you 120 00:08:37.200 --> 00:08:44.279 finally get organized, all right. I didn't have to get 121 00:08:44.320 --> 00:08:46.279 all of my ducks in a row, and if you 122 00:08:46.279 --> 00:08:48.320 could see behind me, you'd know that there were several 123 00:08:48.320 --> 00:08:52.919 boxes on the floor from moving in in April. Yep. 124 00:08:54.000 --> 00:08:59.879 So it happens because I had to make a decision 125 00:09:00.240 --> 00:09:06.879 about what is important enough to schedule, and now literally 126 00:09:06.960 --> 00:09:10.759 my workouts are on my calendar. I know some of 127 00:09:10.799 --> 00:09:12.960 you are like, I hate the calendar and I'm not 128 00:09:13.000 --> 00:09:17.720 going to calendar everything, and that's fine. However that means 129 00:09:17.799 --> 00:09:20.919 to work for you. I'm just going to tell you that, 130 00:09:21.000 --> 00:09:24.279 whether it's in written form or on a Google doc 131 00:09:24.440 --> 00:09:28.759 or in a notes app or somewhere, you probably have 132 00:09:28.840 --> 00:09:30.879 a checklist and if it's sitting in your brain, it 133 00:09:30.960 --> 00:09:34.200 needs to get out onto a piece of paper or 134 00:09:34.200 --> 00:09:38.799 into some kind of document, whichever way you prefer to 135 00:09:39.320 --> 00:09:44.200 have your life kind of organized ish okay, And I 136 00:09:44.200 --> 00:09:46.799 can only say that because you know already like I've 137 00:09:46.840 --> 00:09:51.320 just confessed not the most organized person. So now I 138 00:09:51.399 --> 00:09:57.159 understand that my meal prep needs to be calendarized, grocery 139 00:09:57.200 --> 00:10:00.559 shopping needs to be on my calendar because if it's 140 00:10:00.639 --> 00:10:06.919 not scheduled, honestly, life will gladly schedule something else, and 141 00:10:06.960 --> 00:10:11.480 my idea factory will schedule something else that's way more 142 00:10:11.519 --> 00:10:14.639 fun and way more creative. It feels like I'm actually 143 00:10:14.639 --> 00:10:21.440 doing something, and so Honestly, our calendars and our checkbooks 144 00:10:22.879 --> 00:10:32.159 reveal our priorities way better then our intentions ever, will. 145 00:10:32.200 --> 00:10:36.440 I know that's a hard pill to swallow, right, because 146 00:10:36.480 --> 00:10:38.679 when you take a look at someone at your checkbook, 147 00:10:39.360 --> 00:10:42.600 you see where your money is being spent. And if 148 00:10:42.759 --> 00:10:45.200 a budget is important to you, then you have to 149 00:10:45.240 --> 00:10:51.720 figure out, oh, well, all those Amazon stops or all 150 00:10:51.759 --> 00:10:54.399 the Amazon packages that are showing up may or may 151 00:10:54.440 --> 00:10:57.879 not be that important, right, And the time that it 152 00:10:58.000 --> 00:11:02.320 took for you to scroll through Amazon to find those 153 00:11:02.360 --> 00:11:06.799 things could be time used elsewhere. Okay, So I'm going 154 00:11:06.879 --> 00:11:11.720 to drop some bombs here in an attempt to help 155 00:11:11.759 --> 00:11:14.799 you understand the way I had to think about the 156 00:11:14.919 --> 00:11:19.279 time and how I was using my time. And if 157 00:11:19.320 --> 00:11:23.240 we're scrolling doom scrolling, right, First of all, we know 158 00:11:23.320 --> 00:11:27.639 that that's a dopamine addiction in a way, and not 159 00:11:28.039 --> 00:11:32.600 the productive way to spend our time or create our 160 00:11:32.639 --> 00:11:36.159 own dopamine. Right, if you listen back, I have several 161 00:11:36.159 --> 00:11:41.360 episodes about creating dopamine and positive ways and being able 162 00:11:41.440 --> 00:11:46.679 to keep those things in perspective. So I'm going to 163 00:11:46.759 --> 00:11:50.399 just tell you that your calendar and your checkbook will 164 00:11:50.440 --> 00:11:55.879 reveal your priorities way more than what your intentions will, 165 00:11:56.440 --> 00:12:00.919 all right, so let's talk about some another like a 166 00:12:01.000 --> 00:12:04.720 practical aspect of that. And it's something that I know 167 00:12:06.200 --> 00:12:08.440 a lot of you have done, and like, yeah, and 168 00:12:08.480 --> 00:12:10.679 I got away from it because I went on vacation, 169 00:12:11.120 --> 00:12:15.360 or I got away from it because of something life happened, 170 00:12:15.480 --> 00:12:19.360 blah blah blah blah blah blah blah. Right, and I 171 00:12:19.399 --> 00:12:21.559 have to tell you for a while, and you can 172 00:12:21.600 --> 00:12:25.000 look back in my old Instagram posts. I thought that 173 00:12:25.120 --> 00:12:30.559 meal prep had to look like Instagram, right, Like perfect 174 00:12:30.720 --> 00:12:36.960 identical containers, the perfect recipes, lots of time in the kitchen. 175 00:12:38.120 --> 00:12:40.320 And as much as I love to cook, and I do, 176 00:12:40.399 --> 00:12:43.279 and I know that some of you don't, and I'm 177 00:12:43.320 --> 00:12:47.200 here for that too, some of you don't love to cook. 178 00:12:47.799 --> 00:12:50.480 But here's the thing, I didn't have that kind of 179 00:12:50.519 --> 00:12:53.320 time along with everything else that I was trying to do. 180 00:12:54.039 --> 00:12:59.440 And so I've created like meal prep in the simplest 181 00:12:59.600 --> 00:13:05.080 way post possible. Right, And I'm fortunate enough to have 182 00:13:05.080 --> 00:13:07.960 a nice big grill outside so I can make lots 183 00:13:08.039 --> 00:13:11.720 of food at the same time. However, that wasn't always 184 00:13:11.799 --> 00:13:17.440 the case, and so any good size baking dish can 185 00:13:17.519 --> 00:13:22.279 create the same meals that I'm creating. Right, It doesn't 186 00:13:22.320 --> 00:13:26.519 take any longer to make four chicken breadths for your 187 00:13:26.519 --> 00:13:29.399 family and your dinner than it does to make twelve. 188 00:13:30.120 --> 00:13:34.320 And if you make twelve, that's a lot less meal prep. 189 00:13:34.480 --> 00:13:38.039 That's at least three more meals for your family that 190 00:13:38.200 --> 00:13:40.799 you don't have to spend time cooking when you get 191 00:13:40.799 --> 00:13:43.919 home from work or get home from wherever it is, 192 00:13:44.080 --> 00:13:50.320 or whatever it is that you're doing, taking kids, doing carpools, whatever, 193 00:13:50.360 --> 00:13:52.720 all those things are that are in your life right now. 194 00:13:53.399 --> 00:13:57.240 So it can look different than what you think it 195 00:13:57.279 --> 00:14:00.399 needs to look like, right, And it also doesn't have 196 00:14:00.519 --> 00:14:03.840 to just be chicken breasts. Right. If you're gonna make 197 00:14:03.879 --> 00:14:06.440 your family burgers, you might as well make ten of 198 00:14:06.440 --> 00:14:09.679 them or twelve of them and have some extra leftover, 199 00:14:09.799 --> 00:14:11.639 because you can cut them up and put them into 200 00:14:11.639 --> 00:14:13.559 a salad. You can cut them up and make them 201 00:14:13.559 --> 00:14:16.759 into tacos. You can cut them up, or you can 202 00:14:16.840 --> 00:14:19.159 just have more burgers, or you can put them between 203 00:14:19.200 --> 00:14:20.960 lettuce wraps. You can cut them and put them in 204 00:14:20.960 --> 00:14:23.320 a wrap and make something ouse out of it. So 205 00:14:24.000 --> 00:14:27.480 it doesn't have to look like I've got my eight 206 00:14:27.559 --> 00:14:31.120 six little containers, and they all have their perfect carbohydrate 207 00:14:31.200 --> 00:14:34.519 and protein and veggie and all those things. I am 208 00:14:34.559 --> 00:14:38.120 here to blow that up out of the water mine 209 00:14:38.399 --> 00:14:42.679 are It's for me, And I think you might understand 210 00:14:42.720 --> 00:14:45.360 this as I talk a little bit more. I keep 211 00:14:45.399 --> 00:14:49.799 it really simple, right. Protein is what I prep. I 212 00:14:49.919 --> 00:14:54.080 prep protein, and the reason behind that is that's what 213 00:14:54.200 --> 00:14:57.120 takes time. That's what takes the most amount of time. 214 00:14:57.159 --> 00:15:00.559 Because if you get home from a long day, I've 215 00:15:00.639 --> 00:15:03.320 taken care of kids and parents and whatever, all the 216 00:15:03.320 --> 00:15:07.600 things that you do, and there's frozen chicken breast in 217 00:15:07.639 --> 00:15:12.840 the freezer, hard as a rock, and you know, maybe 218 00:15:12.879 --> 00:15:17.960 a box of easy tacos or a pizza or no, 219 00:15:18.120 --> 00:15:21.000 we're just gonna door dash it tonight. You're going to 220 00:15:21.080 --> 00:15:23.120 do one of You're gonna take the easy route. Right. 221 00:15:24.399 --> 00:15:28.320 So I figured out that if I made enough protein 222 00:15:28.519 --> 00:15:32.320 for at least four days, that I really only had 223 00:15:32.320 --> 00:15:38.879 to cook protein twice a week. Baked potatoes, rice, veggies. 224 00:15:39.440 --> 00:15:42.440 These things are simple and take less than twenty minutes 225 00:15:42.600 --> 00:15:46.879 if your protein is already done. So I cook up 226 00:15:46.919 --> 00:15:49.399 a batch of protein and put them in glass dishes 227 00:15:49.440 --> 00:15:51.600 and throw them in my fridge. The only time those 228 00:15:51.639 --> 00:15:54.039 glass dishes are opened is when I'm pulling out what 229 00:15:54.120 --> 00:15:56.519 I need for a meal, and they go right back 230 00:15:56.519 --> 00:15:59.200 in the fridge and so they easily last for four days. 231 00:16:01.519 --> 00:16:05.360 I do not have to do anything else, right. I 232 00:16:05.480 --> 00:16:10.919 keep fruit really simple, strawberries, blueberries, things that I don't 233 00:16:10.960 --> 00:16:13.279 have to cut up, right. I don't want to cut 234 00:16:13.320 --> 00:16:16.240 stuff up because that is just boring and time consuming. 235 00:16:17.120 --> 00:16:20.440 And veggies, okay, to cut up a whole head of 236 00:16:20.480 --> 00:16:23.720 cauliflower takes less than three minutes, right, like junk junchin. 237 00:16:24.320 --> 00:16:26.480 You can just get it done and throw it in 238 00:16:26.480 --> 00:16:30.799 the microwave steam. It add a little butter, add some seasoning, 239 00:16:31.679 --> 00:16:36.279 and good to go. Right, Because here's the thing. When 240 00:16:36.320 --> 00:16:40.080 life gets busy, and we all know that it does, 241 00:16:41.080 --> 00:16:46.279 I don't have time either to negotiate with myself, and 242 00:16:46.320 --> 00:16:47.960 I don't want to take the time to be like, 243 00:16:48.039 --> 00:16:50.159 oh I should be eating this or should be eating that. 244 00:16:50.480 --> 00:16:54.440 I've already made that decision. There's chicken, there's burgers, there's steaks. 245 00:16:54.480 --> 00:16:59.120 There's something in there already, right. So I also make 246 00:16:59.159 --> 00:17:02.000 my dog food. So I do that six pounds at 247 00:17:02.039 --> 00:17:05.319 a time, so I'm only making food for him like 248 00:17:05.519 --> 00:17:08.480 once every five or six days, just like I do 249 00:17:08.559 --> 00:17:15.680 for my family. Rice can be cooked ahead. Potatoes even 250 00:17:15.720 --> 00:17:18.519 baked potatoes, can be cooked ahead and just put them 251 00:17:18.519 --> 00:17:22.119 in a dish. Right, You've got greek yogurt, non fat, 252 00:17:22.240 --> 00:17:24.759 full fat, whatever it is you're at, wherever you are, 253 00:17:24.759 --> 00:17:27.359 on your plant, boiled eggs. These are all grab and 254 00:17:27.400 --> 00:17:31.920 go options. And so the less I have to think 255 00:17:32.039 --> 00:17:37.279 about things, the more likely I am to stay consistent. Right, 256 00:17:37.359 --> 00:17:40.359 And my coach laughs at me. She's like, Okay, food 257 00:17:40.440 --> 00:17:44.839 is not the issue here. It's resting. And she's always 258 00:17:45.319 --> 00:17:49.240 telling you, telling me, not telling you. She's always telling 259 00:17:49.279 --> 00:17:54.640 me that rest has to be a more important priority. 260 00:17:54.839 --> 00:17:57.599 So and I've told you that over the last few 261 00:17:57.599 --> 00:18:02.119 weeks as well. So you know, there are plenty of 262 00:18:02.279 --> 00:18:09.680 nights that meal prep may suspiciously look like scrambled eggs 263 00:18:09.680 --> 00:18:15.920 and Greek yogurt. Right, So it's never perfect, but it's 264 00:18:16.839 --> 00:18:21.000 something that can be done fairly easily and fairly quickly. 265 00:18:21.240 --> 00:18:26.119 And meal prep is definitely not about perfection by any 266 00:18:26.160 --> 00:18:31.160 stretch of the imagination. For me, it's making tomorrow easier, 267 00:18:32.000 --> 00:18:37.200 it's making my next meal easier. And so you know, 268 00:18:37.640 --> 00:18:41.319 I also think that setting up those kind of expectations 269 00:18:41.359 --> 00:18:45.400 for yourself is a really big lesson. So when I 270 00:18:45.440 --> 00:18:48.680 started working with my coach, I thought I would have 271 00:18:48.799 --> 00:18:52.880 immediate results. My goal was to be thinner for my wedding, 272 00:18:53.119 --> 00:18:59.559 but what my body needed was something completely different. I 273 00:18:59.640 --> 00:19:04.559 needed time to restore myself. And I got to tell you, 274 00:19:04.680 --> 00:19:10.160 it's that skinnier self was not what needed to show 275 00:19:10.240 --> 00:19:15.599 up for my wedding, all right. That skinnier self was 276 00:19:15.720 --> 00:19:19.839 absolutely the wrong goal and the wrong expectations that I 277 00:19:20.039 --> 00:19:24.559 needed to shift around in my head. What needed to 278 00:19:24.559 --> 00:19:28.880 happen was for my body to be stronger, right, for 279 00:19:29.000 --> 00:19:32.319 my body to be more rested, for my body to 280 00:19:32.359 --> 00:19:34.920 be able to do the things that I needed to 281 00:19:35.000 --> 00:19:39.720 do to be a good wife. It wasn't about feeling 282 00:19:39.759 --> 00:19:45.519 stronger immediately. It wasn't about eating to feel more comfortable. 283 00:19:46.920 --> 00:19:50.400 It wasn't about a fast mindset sets change. Right, None 284 00:19:50.400 --> 00:19:55.400 of that happened. There were weeks when I questioned everything everything. 285 00:19:56.160 --> 00:19:59.079 There were weeks when I wondered if eating more was 286 00:19:59.119 --> 00:20:02.880 a mistake. And I think I mentioned that right. I 287 00:20:03.039 --> 00:20:11.000 had believed some lies that work clearly not true. However, 288 00:20:12.000 --> 00:20:17.359 I had spent decades building certain beliefs, and you know, Honestly, 289 00:20:18.000 --> 00:20:20.799 I don't expect any of my clients to change overnight, 290 00:20:20.880 --> 00:20:24.599 so why would I expect myself to do that. Growth 291 00:20:24.640 --> 00:20:32.160 takes time, Building muscle takes time, changing habits take time, 292 00:20:33.440 --> 00:20:37.759 right and renewing our mind takes time. And so setting 293 00:20:37.799 --> 00:20:44.079 some healthy expectations will protect you from unnecessary disappointment. And 294 00:20:44.319 --> 00:20:47.359 was I a little disappointed when my coach kept telling me, Hey, 295 00:20:47.480 --> 00:20:50.720 this isn't about getting skinnier, this is about being stronger 296 00:20:50.799 --> 00:20:54.720 and being more vital. And it finally sunk in, right, 297 00:20:55.160 --> 00:20:57.640 And I met with her last week and she basically said, 298 00:20:57.640 --> 00:21:01.759 You've got a couple more months of this. I was like, oh, okay, 299 00:21:02.559 --> 00:21:07.680 So the next process that I'm going to go through 300 00:21:07.720 --> 00:21:11.480 with her is not going to start until September. And 301 00:21:11.599 --> 00:21:14.160 I thought that I was going to start my program 302 00:21:14.200 --> 00:21:17.960 at that place. So this is a completely different place 303 00:21:18.000 --> 00:21:22.240 to start, in a completely different place than I ever 304 00:21:22.400 --> 00:21:27.039 expected to be on my journey. And I want to 305 00:21:27.079 --> 00:21:31.759 put that out there to help you wrap your head 306 00:21:31.799 --> 00:21:35.920 around some healthy expectations, right. And the key to that 307 00:21:36.119 --> 00:21:38.680 is really the last thing that I want to talk 308 00:21:38.720 --> 00:21:46.440 about today is trusting the process. So if you've listened 309 00:21:46.440 --> 00:21:48.720 over the last few episodes. I think you've heard me 310 00:21:48.759 --> 00:21:51.759 say that I gradually had to increase my calories to 311 00:21:51.839 --> 00:22:00.440 two thousand a day. And that's called maintenance, y'all. Maintenance, maintain, 312 00:22:01.519 --> 00:22:07.319 that's just maintaining my body. And yes, I'm still smile 313 00:22:07.400 --> 00:22:10.519 when I say that, because if I had told you, 314 00:22:11.160 --> 00:22:14.400 if somebody had told me a year ago that I 315 00:22:14.440 --> 00:22:18.079 would be eating that much and my weight wouldn't change, 316 00:22:18.559 --> 00:22:22.799 I would have left hysterically, right. I would have been like, 317 00:22:23.200 --> 00:22:27.000 no way, not going to happen. And I told you 318 00:22:27.079 --> 00:22:29.400 last week, like I confess, right, Like, there was a 319 00:22:29.519 --> 00:22:34.599 lot of fear around that because I thought what I 320 00:22:34.680 --> 00:22:39.400 was doing was working, and what was actually happening was 321 00:22:39.480 --> 00:22:45.519 I was getting weaker and weaker and weaker. Right, So again, 322 00:22:45.559 --> 00:22:47.319 if you had told me a year ago that I'd 323 00:22:47.359 --> 00:22:51.160 be eating two thousand calories and maintaining my weight, I 324 00:22:51.240 --> 00:22:56.599 might have panicked or laughed or both. And every week 325 00:22:57.480 --> 00:23:01.039 and every day that went by, I had a choice. 326 00:23:01.279 --> 00:23:06.400 I could trust decades of fear or I could trust 327 00:23:06.440 --> 00:23:13.640 a new process. So let that sink in. Are you 328 00:23:13.799 --> 00:23:16.640 trusting decades of fear or are you going to trust 329 00:23:16.759 --> 00:23:20.119 a new process. So the same thing happened at the 330 00:23:20.160 --> 00:23:23.799 gym right every week she was like, keep going at 331 00:23:23.799 --> 00:23:25.839 a little wait. My son and I had to have 332 00:23:25.880 --> 00:23:28.880 this conversation. He was like, Mom, in order to do 333 00:23:29.000 --> 00:23:32.359 progressive overload, you have to overload, which means you don't 334 00:23:32.400 --> 00:23:36.200 know what overload is until you fail. And so I 335 00:23:36.240 --> 00:23:40.000 had to embrace failure at the gym of not being 336 00:23:40.000 --> 00:23:43.759 able to do ten reps, like, oh gosh, I only 337 00:23:43.759 --> 00:23:47.480 got six. What the heck? That? That just means I 338 00:23:47.559 --> 00:23:51.079 have potential to get to ten the next week, right, 339 00:23:52.279 --> 00:23:56.440 And every week I've been able to increase that and 340 00:23:56.559 --> 00:24:02.279 the experienced mean something way deeper than my muscles. Right. 341 00:24:02.440 --> 00:24:06.799 It changed my confidence. Those areas of the gym that 342 00:24:06.839 --> 00:24:09.799 we're all afraid of or were afraid of, are not 343 00:24:10.000 --> 00:24:13.480 that way anymore. Last week I shared a short story 344 00:24:13.519 --> 00:24:19.240 about bird seed, right, which seems so inane. However, that 345 00:24:19.400 --> 00:24:23.519 forty pound bag of bird seed or dog food were 346 00:24:23.559 --> 00:24:28.079 getting harder to carry, and I didn't want to admit that, right, 347 00:24:29.960 --> 00:24:33.039 So it wasn't really about the bird seed. Right. I 348 00:24:33.119 --> 00:24:37.640 realized that I needed to shift something for my life. 349 00:24:39.000 --> 00:24:42.680 This was about carrying groceries when I'm eighty. This was 350 00:24:42.720 --> 00:24:46.160 about moving furniture around my house. When I wanted to 351 00:24:46.920 --> 00:24:50.880 in my older years. This was about hiking and being 352 00:24:50.960 --> 00:24:55.759 mobile when I go to Greece or Italy or Israel 353 00:24:56.039 --> 00:24:59.599 or someplace. Right. This was about being able to help 354 00:24:59.640 --> 00:25:05.079 my grain and kids someday. Right. This was about saying 355 00:25:05.200 --> 00:25:08.680 yes to adventures that I don't even know may come 356 00:25:08.720 --> 00:25:12.400 in my life instead of wondering whether my body could 357 00:25:12.400 --> 00:25:16.279 handle them. And if those are stories that you're already 358 00:25:16.319 --> 00:25:18.359 telling yourself, I don't think my body can handle this. 359 00:25:20.720 --> 00:25:24.119 Let this sink in, because it can and it will. 360 00:25:24.640 --> 00:25:27.640 It does take time, and you have to be willing 361 00:25:27.799 --> 00:25:32.480 to put that time in. But that really hit me hard. 362 00:25:32.920 --> 00:25:36.559 Strength isn't really measured by what I can lift in 363 00:25:36.599 --> 00:25:39.200 the gym today, It's going to be measured by what 364 00:25:39.319 --> 00:25:42.359 I can do and have freedom outside of the gym. 365 00:25:43.720 --> 00:25:47.559 And so as the months progressed and I picked up 366 00:25:47.599 --> 00:25:50.279 that giant bag of bird seed at Costco the other day, 367 00:25:50.359 --> 00:25:54.160 I realized that WHOA, not only could I pick it up, 368 00:25:54.160 --> 00:25:55.839 but when I got home, I carried it to the 369 00:25:55.880 --> 00:25:59.759 back deck, right, And I didn't need to stop. I 370 00:26:00.200 --> 00:26:04.279 need to ask for help, which that's a whole different program, right, 371 00:26:04.960 --> 00:26:07.079 Not that I couldn't have asked for help. He was 372 00:26:07.079 --> 00:26:09.680 staying at My husband was staying right there, right. But 373 00:26:09.759 --> 00:26:14.359 I smiled to myself and I was proud not just 374 00:26:14.400 --> 00:26:17.440 of lifting the bird seed, but because I'm building a 375 00:26:17.559 --> 00:26:22.160 life that I actually want to live twenty years from now. Right. 376 00:26:22.640 --> 00:26:24.720 So what we do now is how we're going to 377 00:26:24.799 --> 00:26:28.960 be able to live in the future. So trusting the 378 00:26:29.039 --> 00:26:33.519 process really can teach you how to trust yourself again. 379 00:26:34.839 --> 00:26:39.440 And this is really through this journey of stewardship. Stewardship 380 00:26:39.480 --> 00:26:44.039 isn't dramatic. It's choosing the ordinary, it's choosing the non 381 00:26:44.160 --> 00:26:48.000 sexy things, and it's keeping promises to yourself to be 382 00:26:48.160 --> 00:26:52.000 faithful in all of those little things. All right, y'all, 383 00:26:52.039 --> 00:26:55.440 this has been kind of serious, and I know that. 384 00:26:56.160 --> 00:27:01.319 And life that we want isn't usually built in leaps, right, 385 00:27:01.839 --> 00:27:05.960 It's built over hundreds of tiny, little ordinary decisions repeated 386 00:27:06.079 --> 00:27:10.960 over time. I love, love, love you all. Do not 387 00:27:11.160 --> 00:27:14.680 compare your beginning with someone else's middle or end. And 388 00:27:14.720 --> 00:27:18.000 this is what you see on Instagram. Just know that 389 00:27:18.119 --> 00:27:21.200 living fresh is a very different way to move through that. 390 00:27:21.920 --> 00:27:24.720 But it's it's going to be it's going to be 391 00:27:24.759 --> 00:27:28.279 a fun ride, right, all right, y'all enough for today. 392 00:27:29.119 --> 00:27:31.960 I want you to understand that we are here to 393 00:27:32.079 --> 00:27:39.599 renew your health, rooted in truth and really just trusting 394 00:27:40.079 --> 00:27:43.519 that Grace has us every single day. I love you guys. 395 00:27:43.720 --> 00:27:46.799 Hit subscribe, hit like, reach out to me. I do 396 00:27:46.920 --> 00:27:50.319 see clients. I'd love to hear from you, and I 397 00:27:50.400 --> 00:27:54.759 love you. See you next week. You've been listening to 398 00:27:54.880 --> 00:27:57.799 Spark Faith with me, Doctor Chris Sargent. This show is 399 00:27:57.799 --> 00:28:01.960 about renewed health, rooted and true and restored by Grace. 400 00:28:02.640 --> 00:28:07.200 Tune in every Thursday morning at nine thirty am Pacific 401 00:28:07.480 --> 00:28:12.000