1 00:00:12,305 --> 00:00:14,060 Good day to everyone good day, good day, 2 00:00:14,219 --> 00:00:17,105 and welcome to another epic episode of kingdom 3 00:00:17,105 --> 00:00:18,061 men action, 4 00:00:18,699 --> 00:00:19,199 keyword 5 00:00:19,734 --> 00:00:22,705 action, and we thank you for joining us 6 00:00:23,002 --> 00:00:23,241 today. 7 00:00:24,051 --> 00:00:25,960 And before we get started, I asked my 8 00:00:25,960 --> 00:00:27,947 brothers out there, please do me a favor. 9 00:00:28,504 --> 00:00:31,366 Please hit the like, share, leave a review, 10 00:00:31,858 --> 00:00:33,846 so that amazing people like you can find 11 00:00:33,846 --> 00:00:35,913 this podcast out there in any little out 12 00:00:35,913 --> 00:00:38,695 rhythm things and help promote this podcast so 13 00:00:38,695 --> 00:00:40,762 other people can find us as well. 14 00:00:41,413 --> 00:00:43,164 I thank you in advance for that. 15 00:00:43,959 --> 00:00:44,198 Alright. 16 00:00:45,153 --> 00:00:47,938 Today's episode, I am excited men. 17 00:00:49,549 --> 00:00:51,706 Up until this point, we've been talking about 18 00:00:51,706 --> 00:00:53,704 different things that we could do as men 19 00:00:53,704 --> 00:00:54,844 to be better men 20 00:00:55,223 --> 00:00:56,421 in the kingdom of god. 21 00:00:57,700 --> 00:00:58,200 But 22 00:00:58,513 --> 00:00:59,866 I wanted to take a break from all 23 00:00:59,866 --> 00:01:00,366 there 24 00:01:00,900 --> 00:01:03,151 because as men, we have 25 00:01:03,844 --> 00:01:04,662 3 things 26 00:01:05,197 --> 00:01:07,288 that I think we should focus on 27 00:01:07,599 --> 00:01:08,319 as men. 28 00:01:09,200 --> 00:01:11,040 And those things would be physical health, 29 00:01:11,680 --> 00:01:12,640 your spiritual health, 30 00:01:13,280 --> 00:01:15,780 and last but not least, your mental 31 00:01:16,240 --> 00:01:16,480 health. 32 00:01:17,214 --> 00:01:19,867 All 3 of these things are very vital 33 00:01:20,165 --> 00:01:22,956 for you to be the best that you 34 00:01:22,956 --> 00:01:23,355 can be. 35 00:01:23,993 --> 00:01:25,828 Any 1 of those, if there's not up 36 00:01:25,828 --> 00:01:26,886 to its 37 00:01:27,759 --> 00:01:31,115 best potential will give you issues and things 38 00:01:31,115 --> 00:01:33,613 of that nature as you try to perform 39 00:01:33,992 --> 00:01:35,271 and do the things that you do on 40 00:01:35,271 --> 00:01:37,596 a normal basis. We're all under a lot 41 00:01:37,596 --> 00:01:38,073 of stress. 42 00:01:38,946 --> 00:01:42,306 We're all in demand. We're all having multiple 43 00:01:42,363 --> 00:01:43,078 tasks to do. 44 00:01:43,729 --> 00:01:45,563 And so we need to make sure that 45 00:01:45,563 --> 00:01:47,659 as men and people in general 46 00:01:48,195 --> 00:01:50,269 are making sure they're taken care of themselves. 47 00:01:50,668 --> 00:01:53,242 And these are 3 areas that definitely needs 48 00:01:53,954 --> 00:01:55,555 attention to make sure that they are all 49 00:01:55,555 --> 00:01:57,155 in some kind of balance. 50 00:01:57,795 --> 00:02:00,194 So day, I'm excited because I have a 51 00:02:00,194 --> 00:02:02,614 different mine that I happen to have met 52 00:02:03,009 --> 00:02:05,486 in starting this podcast, then she was doing 53 00:02:05,486 --> 00:02:06,225 her podcast, 54 00:02:06,764 --> 00:02:09,101 and her name is Katie Bella. 55 00:02:10,053 --> 00:02:13,467 Her host a creator of the lavender lavender, 56 00:02:13,785 --> 00:02:14,285 mine. 57 00:02:15,453 --> 00:02:17,620 And I listened to that podcast, and 58 00:02:18,169 --> 00:02:19,683 That's what gave me the inspiration to do 59 00:02:19,683 --> 00:02:22,655 this interview because she has great 60 00:02:23,191 --> 00:02:23,691 great 61 00:02:24,308 --> 00:02:24,808 great 62 00:02:25,185 --> 00:02:28,067 information to pass on for your mental health. 63 00:02:28,306 --> 00:02:30,216 So let me bring her in right now 64 00:02:30,216 --> 00:02:31,649 since I'm doing all the talking, and let's 65 00:02:31,649 --> 00:02:33,820 welcome in, miss Katie. How you doing, Katie 66 00:02:36,206 --> 00:02:38,999 Oh, I'm doing great, James. Thank you so 67 00:02:38,999 --> 00:02:41,155 much. I'm so honored to be here, and 68 00:02:41,314 --> 00:02:43,070 I feel the same way about your podcast. 69 00:02:43,724 --> 00:02:45,882 It's a great thing for all the men 70 00:02:45,882 --> 00:02:47,480 in my life and for myself, 71 00:02:48,918 --> 00:02:50,357 I love the work you're putting out there. 72 00:02:50,597 --> 00:02:53,249 It's so needed, and I'm just honored to 73 00:02:53,249 --> 00:02:53,648 be here. 74 00:02:54,287 --> 00:02:56,205 Oh, wow. Well, thank you. Thank you, ma'am. 75 00:02:56,365 --> 00:02:57,883 Well I say the same for yours too. 76 00:02:58,202 --> 00:02:59,800 And so I'm glad that 77 00:03:00,614 --> 00:03:02,212 that you was able to take time out. 78 00:03:02,372 --> 00:03:04,689 So let's let's go ahead and get you 79 00:03:04,689 --> 00:03:05,488 introduced to the audience, 80 00:03:06,607 --> 00:03:08,465 once don't you go ahead and introduce yourself 81 00:03:09,335 --> 00:03:11,557 tell us a little about yourself, and what 82 00:03:11,557 --> 00:03:15,232 led to you creating the lavender mind podcast? 83 00:03:17,844 --> 00:03:20,324 Yeah. Well, my name is Katie Ba as 84 00:03:20,324 --> 00:03:20,805 you said, 85 00:03:21,525 --> 00:03:22,025 I 86 00:03:22,885 --> 00:03:25,385 think God led me here. I 87 00:03:26,178 --> 00:03:26,678 definitely 88 00:03:27,770 --> 00:03:28,270 kinda 89 00:03:28,646 --> 00:03:31,272 bought that brook few years, but it started 90 00:03:31,272 --> 00:03:33,125 on was really little. So 91 00:03:33,993 --> 00:03:34,493 I 92 00:03:35,345 --> 00:03:36,561 am a mindfulness, 93 00:03:37,016 --> 00:03:37,516 mindset, 94 00:03:38,050 --> 00:03:38,368 coach, 95 00:03:39,084 --> 00:03:40,516 all things, wellness, 96 00:03:41,329 --> 00:03:44,126 of, and I've gotten as many certifications so 97 00:03:44,206 --> 00:03:46,284 I possibly can to be educated in these 98 00:03:46,284 --> 00:03:46,763 areas. 99 00:03:47,403 --> 00:03:49,321 But, it started when I was really little. 100 00:03:49,640 --> 00:03:50,140 I 101 00:03:50,534 --> 00:03:51,727 when I was a little girl, I had 102 00:03:51,966 --> 00:03:53,818 Leukemia, and I used 103 00:03:54,272 --> 00:03:55,704 back in a day, we didn't really call 104 00:03:55,704 --> 00:03:57,238 it mindfulness. But 105 00:03:57,629 --> 00:03:59,623 I used a lot of mindfulness to manage 106 00:03:59,623 --> 00:04:01,936 my pain and probably anxiety, 107 00:04:03,212 --> 00:04:04,589 back in the day through 108 00:04:05,047 --> 00:04:07,301 visualizations and breath work. And then 109 00:04:08,090 --> 00:04:09,759 fast forward just as a mom, 110 00:04:11,110 --> 00:04:11,667 I noticed, 111 00:04:12,939 --> 00:04:14,449 the foods that we were eating, I just 112 00:04:14,449 --> 00:04:16,220 felt like, a lot of it was 113 00:04:17,328 --> 00:04:19,802 messing with my family. And so I started 114 00:04:19,802 --> 00:04:22,595 to take deep dives and not only self 115 00:04:22,595 --> 00:04:24,611 development, but wellness with 116 00:04:25,084 --> 00:04:28,434 food and, so I got life coaching, health 117 00:04:28,434 --> 00:04:30,348 coaching and all that good stuff. And 118 00:04:31,544 --> 00:04:33,937 so that's what I teach. And then also, 119 00:04:34,176 --> 00:04:34,790 I had a 120 00:04:35,227 --> 00:04:37,000 handmade business with lavender, 121 00:04:37,455 --> 00:04:39,921 aroma therapy. So I just kinda took it 122 00:04:39,921 --> 00:04:41,672 all together and made a big quilt out 123 00:04:41,672 --> 00:04:43,604 of it, and that's how a lavender mind 124 00:04:44,312 --> 00:04:44,550 began, 125 00:04:45,265 --> 00:04:47,117 back in February, you and I 126 00:04:47,570 --> 00:04:48,547 joined our awesome 127 00:04:49,637 --> 00:04:52,519 class and got to meet 1 another there, 128 00:04:52,599 --> 00:04:54,300 or so it's been a really fun 129 00:04:55,240 --> 00:04:55,479 adventure, 130 00:04:56,360 --> 00:04:58,599 a little scary at times. Yeah. But 131 00:05:00,120 --> 00:05:00,939 what started 132 00:05:01,573 --> 00:05:03,802 this business, and it's been a lot of 133 00:05:03,802 --> 00:05:03,961 fun. 134 00:05:04,757 --> 00:05:07,542 Awesome. Awesome. Well, I am so happy and 135 00:05:07,622 --> 00:05:08,758 I know God has 136 00:05:09,308 --> 00:05:12,884 great plans for you moving forward to help 137 00:05:12,884 --> 00:05:14,417 in touch a lot of people 138 00:05:15,268 --> 00:05:18,024 with your information and teaching. So 139 00:05:18,622 --> 00:05:20,557 Well, that's great. So let's 140 00:05:21,731 --> 00:05:24,202 let's get started. And so I brought you 141 00:05:24,202 --> 00:05:25,898 on because I wanted to 142 00:05:26,930 --> 00:05:29,269 give me the tools for them to 143 00:05:29,729 --> 00:05:30,949 be able to 144 00:05:32,849 --> 00:05:34,370 keep their mental health balance. 145 00:05:36,222 --> 00:05:38,284 With this with the stress of everyday life, 146 00:05:38,522 --> 00:05:40,054 work, jobs, family, 147 00:05:41,696 --> 00:05:44,021 volunteering, whatever people are doing 148 00:05:44,969 --> 00:05:47,525 you tend to forget about yourself, and things 149 00:05:47,525 --> 00:05:49,703 will start to stretch you stretch you out 150 00:05:50,002 --> 00:05:51,940 and things of that nature, and so 151 00:05:52,413 --> 00:05:53,846 I wanted to bring you on so that 152 00:05:53,846 --> 00:05:55,439 you can give us some tools that would 153 00:05:55,439 --> 00:05:58,227 help us be better men as we serve 154 00:05:58,227 --> 00:06:00,377 in our communities and our family and things 155 00:06:00,377 --> 00:06:01,829 of that nature So I'm a turn it 156 00:06:01,829 --> 00:06:03,990 over to you, and you're gonna give us 157 00:06:03,990 --> 00:06:04,889 some vital 158 00:06:05,189 --> 00:06:07,269 information. So men, you listening to take notes. 159 00:06:07,750 --> 00:06:10,089 And also, we'll also be leaving 160 00:06:10,485 --> 00:06:12,805 a link to her podcast in the description, 161 00:06:12,964 --> 00:06:14,404 so you can go ahead and link to 162 00:06:14,404 --> 00:06:17,365 her. You can save it, follow her. 163 00:06:17,939 --> 00:06:20,037 That you can get her daily podcast 164 00:06:20,496 --> 00:06:22,014 episode. So we're gonna turn it over to 165 00:06:22,333 --> 00:06:22,573 Katie. 166 00:06:23,852 --> 00:06:25,071 Alright. So 167 00:06:25,624 --> 00:06:27,696 I'm a for teacher, so I like to 168 00:06:27,696 --> 00:06:30,007 make things easy to remember. I, 169 00:06:31,522 --> 00:06:32,819 I'm gonna use an acronym 170 00:06:33,848 --> 00:06:36,159 so that it's just easy for us to... 171 00:06:36,398 --> 00:06:37,992 So you may be... You can take notes, 172 00:06:38,151 --> 00:06:39,665 but you probably won't need to. 173 00:06:41,355 --> 00:06:41,855 I 174 00:06:42,875 --> 00:06:43,835 adapted this from, 175 00:06:44,795 --> 00:06:46,795 someone that I follow. His name is Jim 176 00:06:47,035 --> 00:06:47,935 Qui. He's 177 00:06:48,726 --> 00:06:50,952 he does a lot of brain research and 178 00:06:51,826 --> 00:06:52,882 Keeping our brains 179 00:06:53,336 --> 00:06:55,959 fresh and as healthy as possible. It's 1 180 00:06:55,959 --> 00:06:57,151 of my big pillars. 181 00:06:57,725 --> 00:06:58,225 Because 182 00:06:59,324 --> 00:07:01,725 our mind, our body and spirit are all 183 00:07:01,725 --> 00:07:04,845 connected. And I think that we forget that 184 00:07:04,845 --> 00:07:06,685 sometimes because we get really busy. 185 00:07:07,418 --> 00:07:08,156 And so 186 00:07:09,165 --> 00:07:13,295 my acronym is MEDSRX, 187 00:07:14,407 --> 00:07:15,495 meds r. 188 00:07:16,014 --> 00:07:18,171 And what I want everybody to remember about 189 00:07:18,171 --> 00:07:19,150 this is 190 00:07:20,089 --> 00:07:22,645 these are free things. None of this costs 191 00:07:22,645 --> 00:07:23,145 money 192 00:07:24,097 --> 00:07:26,193 you can do this every day to 193 00:07:26,890 --> 00:07:29,762 elevate your mental health and well being. And 194 00:07:29,762 --> 00:07:30,262 so 195 00:07:30,894 --> 00:07:33,851 The m is it stands for mindfulness, but 196 00:07:33,851 --> 00:07:36,110 that doesn't mean that you have to meditate. 197 00:07:36,888 --> 00:07:39,606 I do believe and especially with all the 198 00:07:39,606 --> 00:07:40,165 research out. 199 00:07:40,898 --> 00:07:41,398 On 200 00:07:42,011 --> 00:07:44,238 meditation, it it is a great thing if 201 00:07:44,238 --> 00:07:47,100 you're... If that resonates with you, but this 202 00:07:47,100 --> 00:07:49,827 can also mean your prayer life 203 00:07:50,694 --> 00:07:53,806 your quiet time with god, reading the bible, 204 00:07:54,285 --> 00:07:55,881 anything that you can bring, 205 00:07:56,599 --> 00:07:57,955 especially first thing in the morning, 206 00:07:58,449 --> 00:08:01,025 if you start your routine, your daily 207 00:08:02,441 --> 00:08:05,794 intentions with that quiet time, that mindfulness in 208 00:08:05,794 --> 00:08:08,051 the morning, it really sets us up for 209 00:08:08,284 --> 00:08:08,604 success. 210 00:08:09,723 --> 00:08:11,481 And I know we all live very busy 211 00:08:11,481 --> 00:08:14,198 lives, but if you can carve that out 212 00:08:14,198 --> 00:08:16,355 that really changes your day. 213 00:08:17,569 --> 00:08:18,447 And so that's m. 214 00:08:19,325 --> 00:08:20,704 The e is for 215 00:08:21,082 --> 00:08:21,561 exercise, 216 00:08:22,918 --> 00:08:24,834 if we can get 20 to 30 minutes 217 00:08:24,834 --> 00:08:26,931 a day, it really elevate 218 00:08:27,482 --> 00:08:28,277 our mood, 219 00:08:29,152 --> 00:08:32,593 it helps our hearts, our brain health, and 220 00:08:32,888 --> 00:08:35,296 it doesn't really matter what type of movement 221 00:08:35,591 --> 00:08:36,091 you 222 00:08:36,957 --> 00:08:39,600 incorporating your life even if it's... It's walking, 223 00:08:40,529 --> 00:08:41,006 swimming, 224 00:08:41,641 --> 00:08:44,420 whatever you enjoy, but 20 to 30 minutes 225 00:08:44,420 --> 00:08:45,555 every day, really 226 00:08:45,865 --> 00:08:47,784 can make such a difference in your mental 227 00:08:47,784 --> 00:08:48,825 health, especially. 228 00:08:49,865 --> 00:08:50,524 And then 229 00:08:51,464 --> 00:08:53,245 the d is for 230 00:08:53,637 --> 00:08:54,137 diet. 231 00:08:55,065 --> 00:08:56,889 I'm from a south, I love a little 232 00:08:56,889 --> 00:08:58,714 fried chicken, but we can't eat that all 233 00:08:58,714 --> 00:08:59,190 the time. 234 00:09:00,634 --> 00:09:01,271 Come on now. 235 00:09:02,306 --> 00:09:03,920 You heard be there on the rats 236 00:09:04,774 --> 00:09:07,561 Alrighty. It hurts to say that, but we 237 00:09:07,561 --> 00:09:08,675 have to have that balance. 238 00:09:09,089 --> 00:09:10,685 You know, you can have fried. Chicken maybe 239 00:09:10,685 --> 00:09:13,639 on Sunday after church. Okay. But for us 240 00:09:13,639 --> 00:09:14,117 so that we... 241 00:09:15,394 --> 00:09:17,310 A few foods that I'll name right now 242 00:09:17,310 --> 00:09:19,638 or so good for our brains. And those 243 00:09:19,638 --> 00:09:20,138 are 244 00:09:21,552 --> 00:09:24,663 these foods bring antioxidants, and they are actually 245 00:09:24,663 --> 00:09:25,562 known to 246 00:09:26,019 --> 00:09:28,985 reduce anxiety. So keep maybe jot these down. 247 00:09:29,224 --> 00:09:29,942 This is important. 248 00:09:31,058 --> 00:09:34,030 Those leafy greens are really good for your 249 00:09:34,168 --> 00:09:34,668 mindset 250 00:09:35,125 --> 00:09:36,662 and your mental health 251 00:09:38,324 --> 00:09:38,824 blueberries, 252 00:09:39,992 --> 00:09:40,468 papaya, 253 00:09:41,024 --> 00:09:42,080 those clean 254 00:09:43,882 --> 00:09:45,970 proteins, like chicken, and 255 00:09:46,359 --> 00:09:47,236 a omega 3, 256 00:09:48,034 --> 00:09:50,825 fish are so good for your your body, 257 00:09:50,985 --> 00:09:52,660 and that just kinda helps us to have 258 00:09:52,660 --> 00:09:54,494 more energy and to show up our best 259 00:09:54,494 --> 00:09:55,930 for our family and our jobs, 260 00:09:57,056 --> 00:09:59,198 So gotta have a little balance. I'm not 261 00:09:59,198 --> 00:10:00,863 seeing you can't ever have that fried chicken. 262 00:10:01,101 --> 00:10:02,449 Because I know I'm gonna have it. 263 00:10:05,405 --> 00:10:06,760 On this weekend. I don't know. 264 00:10:08,435 --> 00:10:09,493 Okay. And then 265 00:10:10,109 --> 00:10:12,875 the s and NEDRX 266 00:10:13,074 --> 00:10:15,625 is for sleep. This is a biggie, 267 00:10:16,183 --> 00:10:16,502 especially, 268 00:10:17,619 --> 00:10:19,851 we have all the screen time late at 269 00:10:19,851 --> 00:10:21,899 night, and that is really messing with our 270 00:10:22,099 --> 00:10:23,398 sleep and it's causing 271 00:10:23,937 --> 00:10:25,156 more anxiety. 272 00:10:26,335 --> 00:10:27,154 And so 273 00:10:28,013 --> 00:10:30,750 a big way to reduce that is actually 274 00:10:31,142 --> 00:10:32,492 such a simple technique, 275 00:10:33,128 --> 00:10:34,183 it's very 276 00:10:34,716 --> 00:10:36,327 research. But if you can 277 00:10:36,701 --> 00:10:38,289 put your brain away, 278 00:10:38,845 --> 00:10:39,242 U. 279 00:10:41,560 --> 00:10:44,204 Put your screen away and also, 280 00:10:46,325 --> 00:10:48,255 have gratitude at night 281 00:10:48,723 --> 00:10:50,652 think of 3 things that 282 00:10:51,899 --> 00:10:54,201 you are great for and also think of 283 00:10:54,201 --> 00:10:55,709 some wins for that day. 284 00:10:56,439 --> 00:10:59,060 So this is a great evening routine, 285 00:11:01,126 --> 00:11:04,406 your night routine. Mh. Just to remember 286 00:11:05,034 --> 00:11:07,349 some wins for the day. And this has 287 00:11:07,349 --> 00:11:09,743 been very studied in researched, and it actually 288 00:11:09,743 --> 00:11:12,776 helps people sleep better, such as simple technique 289 00:11:12,776 --> 00:11:13,276 and 290 00:11:13,589 --> 00:11:15,847 once you get in that mindset of 291 00:11:16,226 --> 00:11:18,962 thinking about your wins and thinking about 292 00:11:19,341 --> 00:11:21,531 what you have versus what you don't have 293 00:11:21,587 --> 00:11:22,325 with gratitude, 294 00:11:22,857 --> 00:11:25,001 breaking up all the things you have at 295 00:11:25,001 --> 00:11:25,319 night. 296 00:11:26,113 --> 00:11:28,971 This is something that really reduces anxiety. Because 297 00:11:28,971 --> 00:11:29,448 if not, 298 00:11:30,019 --> 00:11:32,175 we get on that negative thought loop, and 299 00:11:32,175 --> 00:11:34,330 we can replay things that we've maybe didn't 300 00:11:34,330 --> 00:11:36,645 like during the day. So that's a a 301 00:11:36,645 --> 00:11:37,145 very 302 00:11:37,682 --> 00:11:38,401 helpful tip. 303 00:11:40,327 --> 00:11:42,418 And then the r is for our 304 00:11:42,793 --> 00:11:43,191 relationships. 305 00:11:46,387 --> 00:11:47,284 Just always 306 00:11:47,738 --> 00:11:48,874 remembering to 307 00:11:50,281 --> 00:11:52,665 try and make sure our relationships are lifting 308 00:11:52,665 --> 00:11:53,857 us up. Mh. 309 00:11:55,224 --> 00:11:56,923 You know, sometimes people can 310 00:11:57,302 --> 00:11:57,802 maybe 311 00:11:58,820 --> 00:12:00,039 cause us to 312 00:12:00,498 --> 00:12:03,236 maybe not make the best decisions. So 313 00:12:04,028 --> 00:12:05,542 I'm not saying that those people need to 314 00:12:05,542 --> 00:12:07,693 be out of our life, but definitely taking 315 00:12:07,693 --> 00:12:10,720 an inventory and making sure your relationships. You 316 00:12:10,720 --> 00:12:14,161 have good community and, like minded people. Maybe 317 00:12:14,161 --> 00:12:15,437 you find that with your church, 318 00:12:16,553 --> 00:12:19,185 maybe, you know, our mastermind is full of 319 00:12:19,185 --> 00:12:22,135 amazing people that are just really positive. Yes. 320 00:12:22,629 --> 00:12:25,417 Always surrounding yourself of people that lift you 321 00:12:25,417 --> 00:12:27,090 up and making sure that you lift them 322 00:12:27,090 --> 00:12:29,640 up as well, making sure you pay attention 323 00:12:29,640 --> 00:12:31,552 to the words coming out of your mouth, 324 00:12:32,285 --> 00:12:34,925 making sure you pay attention to the thoughts 325 00:12:34,925 --> 00:12:37,565 that you're thinking because that is really what 326 00:12:37,565 --> 00:12:38,785 shapes our lives 327 00:12:39,165 --> 00:12:41,978 is our thoughts and our words and what 328 00:12:41,978 --> 00:12:44,610 we're focusing on so that the relationship is 329 00:12:44,610 --> 00:12:45,089 a biggie. 330 00:12:46,764 --> 00:12:50,614 And then the x stands for extra, anything 331 00:12:50,672 --> 00:12:51,491 that you 332 00:12:52,994 --> 00:12:53,494 enjoy 333 00:12:54,185 --> 00:12:56,487 that you can add to your wellness routine. 334 00:12:58,392 --> 00:12:59,980 A breath work is 1, 335 00:13:01,029 --> 00:13:01,529 volunteering 336 00:13:02,066 --> 00:13:05,415 can elevate our wellness. Mh. Anytime we go 337 00:13:05,415 --> 00:13:07,590 out in nature. If we're having a really 338 00:13:07,649 --> 00:13:10,281 tough day. We we're feeling very anxious, 339 00:13:11,013 --> 00:13:13,165 taking a minute to just go outside and 340 00:13:13,484 --> 00:13:14,999 look around and just be thankful. 341 00:13:16,114 --> 00:13:18,288 And that's a big helpful 1. And also 342 00:13:19,239 --> 00:13:21,157 another 1 that I didn't mention with the 343 00:13:21,157 --> 00:13:24,054 diet, but definitely making sure you're staying hydrated, 344 00:13:24,593 --> 00:13:26,751 that can really make a difference as well. 345 00:13:28,443 --> 00:13:30,589 And again, all these things are free. 346 00:13:32,656 --> 00:13:35,517 It's not real meds. This is like the 347 00:13:35,517 --> 00:13:37,266 meds that we can give ourselves. 348 00:13:37,679 --> 00:13:38,397 Every day. 349 00:13:39,435 --> 00:13:41,771 And then the main thing that I 350 00:13:42,308 --> 00:13:44,325 really like to focus on with my podcast 351 00:13:44,463 --> 00:13:45,921 and students that 352 00:13:46,314 --> 00:13:48,866 I work with or just... It's such a 353 00:13:48,866 --> 00:13:50,940 simple concept that I think we forget about 354 00:13:50,940 --> 00:13:54,529 it. But just remembering that all we have 355 00:13:54,529 --> 00:13:55,667 is this moment 356 00:13:56,779 --> 00:13:59,117 it's present moment awareness and just 357 00:13:59,655 --> 00:14:03,011 not focusing on what happened 5 years ago 358 00:14:03,011 --> 00:14:03,751 or yesterday 359 00:14:04,290 --> 00:14:04,790 because 360 00:14:05,103 --> 00:14:07,511 that's over Mh. And not 361 00:14:07,886 --> 00:14:11,169 stressing out over all the details of 362 00:14:12,180 --> 00:14:14,270 future events. We can plan 363 00:14:14,899 --> 00:14:17,057 but we don't have to stay in that 364 00:14:17,057 --> 00:14:19,773 state of stress over things that happened in 365 00:14:19,773 --> 00:14:20,513 the past 366 00:14:21,211 --> 00:14:23,456 or the future of it, just always remembering 367 00:14:23,456 --> 00:14:25,759 that all we really have is this moment, 368 00:14:26,315 --> 00:14:28,245 and so we show up our best 369 00:14:29,095 --> 00:14:29,833 because sometimes 370 00:14:30,859 --> 00:14:34,129 our kids or family or coworkers are talking 371 00:14:34,129 --> 00:14:34,528 to us, 372 00:14:35,166 --> 00:14:37,319 and we live in a very distracted world 373 00:14:37,319 --> 00:14:39,872 and we're really not present with people. And 374 00:14:39,872 --> 00:14:40,372 so 375 00:14:41,004 --> 00:14:43,404 really being present in the moments you're in, 376 00:14:43,644 --> 00:14:44,465 whether you're 377 00:14:45,245 --> 00:14:49,332 working or speaking to someone just remembering to 378 00:14:49,332 --> 00:14:51,083 be in the moment that you're in. It's 379 00:14:51,083 --> 00:14:52,617 a very simple concept. 380 00:14:52,992 --> 00:14:54,129 Mh. But 381 00:14:54,504 --> 00:14:56,971 I think when it's really applied and practiced, 382 00:14:57,130 --> 00:15:00,407 it not only reduces a ton of anxiety 383 00:15:00,407 --> 00:15:01,304 but it also 384 00:15:02,077 --> 00:15:03,748 really affects our relation, 385 00:15:04,479 --> 00:15:06,412 in an amazing way because 386 00:15:07,106 --> 00:15:09,734 the art of really being present with people 387 00:15:09,734 --> 00:15:12,463 is kind of lost. So when somebody really 388 00:15:13,094 --> 00:15:15,091 listens to which you have to say. Yes. 389 00:15:16,290 --> 00:15:16,689 Wow. 390 00:15:17,328 --> 00:15:18,687 I I've seen that. Yes. 391 00:15:19,645 --> 00:15:19,885 Yes. 392 00:15:20,699 --> 00:15:22,297 I thank you for not checking your messages 393 00:15:22,297 --> 00:15:23,576 while we have this conversation. 394 00:15:25,494 --> 00:15:25,893 Yes. 395 00:15:26,373 --> 00:15:29,501 Sadly, but it's true. So that... So Those 396 00:15:29,501 --> 00:15:31,570 are my little tips. I hope they help. 397 00:15:33,081 --> 00:15:33,979 They have 398 00:15:34,513 --> 00:15:36,000 dense pillars, and 399 00:15:36,519 --> 00:15:38,757 this whole podcast that I've started. And 400 00:15:40,275 --> 00:15:41,953 and so that's what I have for you 401 00:15:41,953 --> 00:15:42,593 today, James. 402 00:15:43,152 --> 00:15:45,470 Wow I love it. I love it. And... 403 00:15:46,518 --> 00:15:47,313 Especially the, 404 00:15:48,425 --> 00:15:50,354 in the moment, I think it was a 405 00:15:50,410 --> 00:15:52,475 episode to go. You was talking about that 406 00:15:52,475 --> 00:15:53,372 on your podcast. 407 00:15:54,158 --> 00:15:56,143 And they're just so resonated with me. You're 408 00:15:56,143 --> 00:15:56,381 right. 409 00:15:58,128 --> 00:15:59,715 I can't do nothing about the past, 410 00:16:00,748 --> 00:16:03,462 and I definitely can't predict the future. Because 411 00:16:03,462 --> 00:16:04,916 might not didn't be here. But 412 00:16:06,325 --> 00:16:08,335 to focus my energy 413 00:16:08,710 --> 00:16:11,254 in this moment. Like, right now, in this 414 00:16:11,254 --> 00:16:12,288 moment, we're having this... 415 00:16:13,018 --> 00:16:14,927 This this podcast this interview, 416 00:16:15,563 --> 00:16:18,051 and this is what we're focusing on, and 417 00:16:18,664 --> 00:16:20,834 I'm getting enjoyment out of this. I'm getting 418 00:16:20,970 --> 00:16:22,504 information out of this. This is 419 00:16:23,452 --> 00:16:25,686 this is, you know, what's happening now. So 420 00:16:25,686 --> 00:16:28,637 this is where my time and attention is, 421 00:16:29,514 --> 00:16:32,327 but, like you said, sometimes we're we're distracted, 422 00:16:33,755 --> 00:16:35,747 you're talking and I could had my phone 423 00:16:35,986 --> 00:16:38,058 you know, checking a message of where the 424 00:16:38,058 --> 00:16:39,833 case might be, but 425 00:16:40,543 --> 00:16:43,015 just taking that time to... Even with your 426 00:16:43,015 --> 00:16:44,690 fam... Especially when you're with family. 427 00:16:46,764 --> 00:16:48,758 I'll tell anybody because... And I know you've 428 00:16:48,758 --> 00:16:49,157 seen this. 429 00:16:50,049 --> 00:16:51,826 Now you're out eating 430 00:16:52,842 --> 00:16:55,475 at a restaurant. And you're supposed to be 431 00:16:55,475 --> 00:16:55,975 out 432 00:16:56,432 --> 00:16:58,522 enjoying 1 another. And me and my wife 433 00:16:58,522 --> 00:17:00,757 will look around at different tables, and these 434 00:17:00,757 --> 00:17:02,832 people are on this, They're on their cell 435 00:17:02,832 --> 00:17:05,146 phone. And I'm thinking myself, well, why did 436 00:17:05,146 --> 00:17:06,915 you come out? If you not even gonna 437 00:17:06,915 --> 00:17:09,383 have a conversation. And the sad thing is 438 00:17:09,383 --> 00:17:12,169 a lot of times, it'll family of maybe 439 00:17:12,169 --> 00:17:13,602 4, you know, have the kids, 440 00:17:14,334 --> 00:17:17,203 and all of them are on their cell 441 00:17:17,203 --> 00:17:19,674 phone, and I'm thinking to myself, we're in 442 00:17:19,674 --> 00:17:21,827 bad shape. We can't even come out for 443 00:17:21,827 --> 00:17:22,225 at night. 444 00:17:22,878 --> 00:17:24,494 Evening or family time 445 00:17:24,872 --> 00:17:27,583 without the distractions of the world. So I 446 00:17:27,583 --> 00:17:29,656 that when you said that in your podcast, 447 00:17:29,895 --> 00:17:32,301 that really resonated with me. And I've really 448 00:17:32,301 --> 00:17:33,915 made it a point to 449 00:17:34,290 --> 00:17:36,915 follow that. So men get that point that 450 00:17:36,915 --> 00:17:39,394 you have to live in this moment. Whatever 451 00:17:39,394 --> 00:17:40,982 that may be, and especially when it comes 452 00:17:40,982 --> 00:17:41,617 to family. 453 00:17:42,172 --> 00:17:44,871 But all your... This is great. I love 454 00:17:44,871 --> 00:17:47,117 the the acronym that you put with everything 455 00:17:48,062 --> 00:17:48,562 because 456 00:17:49,096 --> 00:17:52,515 the exercise is definitely important. III talk about 457 00:17:52,515 --> 00:17:52,753 that. 458 00:17:54,264 --> 00:17:55,696 I didn't realize just 20 minutes a day. 459 00:17:55,934 --> 00:17:57,940 That's good. As... I I just go from 460 00:17:57,940 --> 00:17:58,579 my walk then, 461 00:18:00,339 --> 00:18:02,019 but the exercise, 462 00:18:03,220 --> 00:18:04,039 it helps 463 00:18:04,659 --> 00:18:06,990 and the diet... But let me ask you 464 00:18:06,990 --> 00:18:08,187 this about the diet the 2. 465 00:18:09,863 --> 00:18:10,363 So 466 00:18:11,220 --> 00:18:13,869 in your in your experiences or how you... 467 00:18:14,269 --> 00:18:16,750 In your line of work, the the greens. 468 00:18:17,630 --> 00:18:20,210 Now do you find it better to do 469 00:18:20,589 --> 00:18:21,569 the greens 470 00:18:23,952 --> 00:18:25,619 some people like their... They'd like to cook 471 00:18:25,619 --> 00:18:26,492 their vegetables whatever. 472 00:18:26,968 --> 00:18:29,587 I've been j more lately with the greens, 473 00:18:30,715 --> 00:18:32,146 and then I know you can get it 474 00:18:32,146 --> 00:18:35,247 in in the powder form and mix it 475 00:18:35,247 --> 00:18:36,860 with you. What, is 476 00:18:37,314 --> 00:18:37,814 anyone 477 00:18:38,283 --> 00:18:40,034 kinda of better than the other or they're 478 00:18:40,034 --> 00:18:40,534 all 479 00:18:40,909 --> 00:18:41,307 alternatives? 480 00:18:42,262 --> 00:18:44,251 No. I think they're all good alternatives. And 481 00:18:44,331 --> 00:18:46,082 I mean, the thing with all of this 482 00:18:46,082 --> 00:18:46,900 is just 483 00:18:47,928 --> 00:18:48,428 consistency, 484 00:18:48,885 --> 00:18:51,698 and, you know, whether it's a powder, 485 00:18:52,154 --> 00:18:53,829 you know, because we look very busy lives. 486 00:18:53,989 --> 00:18:55,982 I mean, I know some, like, I love 487 00:18:55,982 --> 00:18:56,642 to cook 488 00:18:57,193 --> 00:18:59,504 grains. But, you know, some weeks, 489 00:19:00,141 --> 00:19:03,031 I have to rely on a powder or, 490 00:19:03,567 --> 00:19:05,957 you know, j is nice because you can 491 00:19:05,957 --> 00:19:06,569 take it 492 00:19:07,086 --> 00:19:09,627 with you to work or whatever. So anyway 493 00:19:09,627 --> 00:19:12,725 you can get those screens because they add 494 00:19:12,725 --> 00:19:16,084 all those good antioxidants that are so good 495 00:19:16,314 --> 00:19:19,023 for your mind, body and spirit, this... You 496 00:19:19,023 --> 00:19:20,320 know, it really elevate 497 00:19:20,856 --> 00:19:23,429 our mood. So any any way you can 498 00:19:24,218 --> 00:19:25,728 add this reins into your wife. 499 00:19:26,601 --> 00:19:26,760 Okay. 500 00:19:27,555 --> 00:19:29,620 Okay. Just checking. I'm trying I'm I'm trying 501 00:19:29,620 --> 00:19:31,184 to do the right thing. So I was 502 00:19:31,304 --> 00:19:32,660 happy when you had mentioned That's said, okay, 503 00:19:32,819 --> 00:19:35,313 Well Lisa, I'm on the right track. So 504 00:19:35,371 --> 00:19:38,082 we're good. Yeah. And and and you mentioned 505 00:19:38,082 --> 00:19:40,097 about sleep. Now, that has been my 506 00:19:40,727 --> 00:19:41,760 biggest issue. 507 00:19:43,904 --> 00:19:46,127 Not getting enough sleep. I think I'm in 508 00:19:46,127 --> 00:19:48,430 a better pattern now. What I was actually 509 00:19:48,430 --> 00:19:49,406 rolling with 510 00:19:49,954 --> 00:19:51,649 if I was getting maybe 4 511 00:19:52,026 --> 00:19:52,822 hours a night, 512 00:19:53,619 --> 00:19:54,257 I was good. 513 00:19:55,770 --> 00:19:58,400 And this is, like, getting up at 01:00 514 00:19:58,400 --> 00:19:59,117 in the morning, 515 00:20:00,248 --> 00:20:01,524 after be working at 3, 516 00:20:02,561 --> 00:20:04,257 and working into the afternoon, 517 00:20:04,874 --> 00:20:05,751 then I get off, 518 00:20:06,389 --> 00:20:08,065 run around try and take care of things 519 00:20:08,065 --> 00:20:09,181 and so they say you told to get 520 00:20:09,181 --> 00:20:10,871 8 hours What that means I have to 521 00:20:10,871 --> 00:20:13,104 lay down at 06:00. Okay? That's not happening. 522 00:20:13,503 --> 00:20:16,295 6 07:00 just not work for me with 523 00:20:16,295 --> 00:20:17,491 all the stuff that I have to do. 524 00:20:17,651 --> 00:20:19,405 So normally it's like, 8 to 09:00. 525 00:20:20,059 --> 00:20:22,294 Then I'm even laying down, But I had 526 00:20:22,294 --> 00:20:25,567 noticed that it was affecting me so bad. 527 00:20:27,003 --> 00:20:28,201 Just mood wise, 528 00:20:30,603 --> 00:20:31,636 brain fog, 529 00:20:32,590 --> 00:20:33,726 just able to 530 00:20:34,260 --> 00:20:34,760 function 531 00:20:35,134 --> 00:20:38,259 was becoming a problem, And so I really 532 00:20:38,259 --> 00:20:40,039 had to work on this. So I'm getting 533 00:20:40,259 --> 00:20:42,419 I'm getting more sleep now, and then I 534 00:20:42,419 --> 00:20:43,559 actually see the difference 535 00:20:43,859 --> 00:20:46,505 that I can, Now at least function without 536 00:20:46,505 --> 00:20:49,846 being so tired all day long. So I 537 00:20:49,846 --> 00:20:52,349 glad you had to in your app acronym 538 00:20:52,567 --> 00:20:55,836 because that is a key. Everything... Everything in 539 00:20:55,836 --> 00:20:57,671 this acronym is very important, but that sleep 540 00:20:57,671 --> 00:20:59,824 to... You you gotta give your body at 541 00:20:59,824 --> 00:21:02,624 the time to acronym rest and repair, 542 00:21:04,293 --> 00:21:06,439 itself so that you can go on. Because 543 00:21:06,439 --> 00:21:07,710 if you don't give your body that, it 544 00:21:07,710 --> 00:21:09,141 just... It's just gonna keep burns till it 545 00:21:09,141 --> 00:21:11,227 burns itself out, and then God is gonna 546 00:21:11,227 --> 00:21:12,743 put you down. If you don't... If you 547 00:21:12,743 --> 00:21:14,977 don't put yourself down, he's gonna put you 548 00:21:14,977 --> 00:21:17,531 down. So I appreciate that bringing that sleep 549 00:21:17,531 --> 00:21:17,691 in. 550 00:21:18,664 --> 00:21:21,224 Yeah. 1 thing I forgot to mention with 551 00:21:21,224 --> 00:21:22,924 the diet, but it also 552 00:21:23,625 --> 00:21:25,484 can affect your sleep is 553 00:21:26,184 --> 00:21:26,585 sugar. 554 00:21:27,719 --> 00:21:28,936 Sugar is so 555 00:21:29,393 --> 00:21:31,966 well disguised in a lot of our foods 556 00:21:32,104 --> 00:21:32,604 and 557 00:21:34,017 --> 00:21:36,305 paying attention to the sugar and intake especially 558 00:21:36,424 --> 00:21:38,525 actually late at night, of course, caffeine 559 00:21:38,985 --> 00:21:41,065 late at night is another 1. But, 560 00:21:41,705 --> 00:21:42,105 sometimes, 561 00:21:43,065 --> 00:21:45,065 intake of sugar late at night can cause 562 00:21:45,065 --> 00:21:47,570 you to stay out. So just making sure 563 00:21:48,183 --> 00:21:48,683 your 564 00:21:49,058 --> 00:21:49,535 evening, 565 00:21:50,649 --> 00:21:52,876 food and drink does not have a lot 566 00:21:52,876 --> 00:21:53,614 of sugar 567 00:21:54,164 --> 00:21:56,399 Got. It's stick speaking of that, though. 568 00:21:58,555 --> 00:21:59,055 So 569 00:22:00,311 --> 00:22:02,866 what's your recommendation as far as... 570 00:22:03,917 --> 00:22:05,742 How late to. Because I know a lot 571 00:22:05,742 --> 00:22:08,282 of experts say, you know, by 06:00 cut 572 00:22:08,282 --> 00:22:08,679 it off, 573 00:22:10,187 --> 00:22:12,825 maybe 3 hours before you decided later, you 574 00:22:12,825 --> 00:22:14,265 shouldn't eat or what a case might be. 575 00:22:14,585 --> 00:22:16,265 What what's your recommendation on that? 576 00:22:17,704 --> 00:22:19,484 I like the 3 hour rule 577 00:22:20,184 --> 00:22:23,138 because... All that digestion can also keep you 578 00:22:23,138 --> 00:22:25,542 up at night. That's another thing that does 579 00:22:25,677 --> 00:22:26,708 affect our sleep. 580 00:22:27,898 --> 00:22:28,398 So 581 00:22:29,263 --> 00:22:31,569 really just to roll that way. If you 582 00:22:31,569 --> 00:22:32,841 do have a little bit of sugar and 583 00:22:32,841 --> 00:22:35,329 it's 3 hours before your body has 584 00:22:35,863 --> 00:22:37,000 time to metabolism. 585 00:22:37,787 --> 00:22:39,560 Metabolize it and not 586 00:22:40,413 --> 00:22:43,674 be affected because like you said, it's so 587 00:22:43,674 --> 00:22:45,823 important to have good sleep. It really does. 588 00:22:46,872 --> 00:22:47,189 Repair, 589 00:22:47,745 --> 00:22:50,923 our mental health, our bodies. We really sleep 590 00:22:50,923 --> 00:22:51,955 is so important. 591 00:22:52,829 --> 00:22:55,371 I got you. I got you. Okay. Yeah. 592 00:22:55,609 --> 00:22:56,299 I I 593 00:22:56,816 --> 00:22:58,427 that was another thing too about 594 00:22:58,800 --> 00:23:01,260 working late doing stuff at a late time, 595 00:23:02,927 --> 00:23:04,832 normally about a hour before I would laid 596 00:23:04,832 --> 00:23:07,561 out, I would eat something, But that's not 597 00:23:07,561 --> 00:23:09,559 good to go lay down to go to 598 00:23:09,559 --> 00:23:11,396 sleep on a full stomach. I'm just letting 599 00:23:11,396 --> 00:23:13,248 you know, ask me how I know It 600 00:23:13,248 --> 00:23:13,964 doesn't work. So... 601 00:23:15,237 --> 00:23:15,952 Oh I. 602 00:23:16,589 --> 00:23:17,305 And also, 603 00:23:18,180 --> 00:23:21,133 I had mentioned before, but... It the screens 604 00:23:21,133 --> 00:23:22,956 late at night, and I know that's so 605 00:23:22,956 --> 00:23:25,095 hard, but if you can, 606 00:23:26,759 --> 00:23:29,395 reduce or screen time right before bed, 607 00:23:30,111 --> 00:23:32,654 studies are shown that that really does affect 608 00:23:32,654 --> 00:23:35,373 our sleep as well. And in I guess, 609 00:23:35,931 --> 00:23:37,924 I always say, you know, try it in 610 00:23:37,924 --> 00:23:38,960 your life if... 611 00:23:39,758 --> 00:23:41,671 Because I know, like, some of my family 612 00:23:41,671 --> 00:23:43,640 members really look like so kind of 613 00:23:43,998 --> 00:23:46,148 relax with watching a little bit of Tv 614 00:23:46,148 --> 00:23:47,662 before bed. So whatever works, 615 00:23:48,219 --> 00:23:50,768 if you're able to do that and able 616 00:23:50,768 --> 00:23:52,223 to fall asleep, then 617 00:23:52,774 --> 00:23:56,126 you're okay, but I do read so much 618 00:23:56,126 --> 00:23:56,626 that 619 00:23:57,084 --> 00:23:59,479 screens right we're bad are also causing a 620 00:23:59,479 --> 00:24:00,617 lot of insomnia. 621 00:24:02,124 --> 00:24:03,789 I can believe it. Especially if you watch 622 00:24:03,789 --> 00:24:06,010 a bunch of crazy mess. So, yeah. It'll 623 00:24:06,010 --> 00:24:07,993 keep you up. Could you get excited, and 624 00:24:07,993 --> 00:24:10,074 you just... You got your brain race. You 625 00:24:10,074 --> 00:24:11,992 supposed be trying to calm down, but your 626 00:24:11,992 --> 00:24:13,990 brain is like going on hundred miles a 627 00:24:13,990 --> 00:24:16,227 minutes. So, yeah, I understand about the screen 628 00:24:16,227 --> 00:24:17,905 time. But, you know, I guess we have 629 00:24:17,905 --> 00:24:20,328 to start So we have to start developing 630 00:24:20,542 --> 00:24:21,255 good habits. 631 00:24:21,810 --> 00:24:22,365 Good habits... 632 00:24:22,999 --> 00:24:24,030 We have to develop, 633 00:24:24,664 --> 00:24:27,296 and I have found out... If it's something 634 00:24:27,296 --> 00:24:28,034 that you 635 00:24:28,487 --> 00:24:30,415 really consider a good habit 636 00:24:31,581 --> 00:24:32,930 after about 30 days, 637 00:24:33,900 --> 00:24:34,700 it'll be a habit. 638 00:24:35,420 --> 00:24:37,180 If you really, it just... You do it 639 00:24:37,180 --> 00:24:39,339 every day, you just do it, make yourself 640 00:24:39,339 --> 00:24:41,259 do it. In about 30 days, 641 00:24:41,913 --> 00:24:43,126 you'll be doing it 642 00:24:43,499 --> 00:24:46,036 automatically, and you'll and you'll you'll just keep 643 00:24:46,036 --> 00:24:47,464 doing it and, I mean, because I've... It's 644 00:24:47,464 --> 00:24:49,129 some stuff that I've actually had to make 645 00:24:49,129 --> 00:24:51,769 myself do, and usually by the t day, 646 00:24:52,088 --> 00:24:55,431 I'm automatically doing it because it's now I 647 00:24:55,431 --> 00:24:57,501 have it. And so these are great. 648 00:24:58,074 --> 00:25:00,540 Great habit to work on. If you're not 649 00:25:00,540 --> 00:25:03,405 doing them, just start start to where you're 650 00:25:03,405 --> 00:25:05,951 doing it automatically. Your mind is already in 651 00:25:05,951 --> 00:25:09,485 root re... Rhythm, and routine to do it 652 00:25:09,858 --> 00:25:10,358 automatically 653 00:25:10,732 --> 00:25:12,875 to get those good habits in. So I 654 00:25:12,875 --> 00:25:13,907 don't know what do you think about decade, 655 00:25:14,065 --> 00:25:14,304 katie? 656 00:25:16,383 --> 00:25:17,680 I love that because 657 00:25:18,692 --> 00:25:19,887 I love that phrase, 658 00:25:20,524 --> 00:25:23,311 tiny hinges, swing big doors. And if you 659 00:25:23,311 --> 00:25:24,585 do these little... 660 00:25:24,999 --> 00:25:27,546 Seems little at the time, make... They... This 661 00:25:27,546 --> 00:25:30,014 can make a huge impact on your life, 662 00:25:30,970 --> 00:25:33,771 especially your morning routine and you're evening routine, 663 00:25:33,931 --> 00:25:37,118 it really can impact your entire day and 664 00:25:37,118 --> 00:25:39,588 how you show up for everybody. So 100 665 00:25:39,588 --> 00:25:42,705 percent, evening I got. I got you. Well, 666 00:25:42,864 --> 00:25:44,932 I tell you... I I knew this was 667 00:25:44,932 --> 00:25:47,238 gonna be an excellent interview. I knew you 668 00:25:47,238 --> 00:25:49,067 was gonna come come bring it. He was 669 00:25:49,067 --> 00:25:50,283 gonna bring some great 670 00:25:50,672 --> 00:25:52,898 great suggestions and great tips for us to 671 00:25:52,898 --> 00:25:55,759 use. So as we wrap up, is there 672 00:25:55,759 --> 00:25:58,144 anything else you wanna add anything you might 673 00:25:58,144 --> 00:25:59,256 wanna go back over, 674 00:25:59,749 --> 00:26:01,528 that's gonna benefit us 675 00:26:02,306 --> 00:26:04,783 to doing having better mental health. 676 00:26:08,788 --> 00:26:11,335 I like to beat this horse of present 677 00:26:11,335 --> 00:26:13,245 moment awareness. I'm gonna say it 1 more 678 00:26:13,245 --> 00:26:15,235 time because it really does make it different. 679 00:26:15,489 --> 00:26:18,067 Just really remembering and reminding ourselves 680 00:26:18,526 --> 00:26:20,923 that all we have in is this moment 681 00:26:20,923 --> 00:26:23,160 and just really trying to show up with 682 00:26:23,160 --> 00:26:25,873 that, but because it really reduces so much 683 00:26:25,873 --> 00:26:27,300 anxiety throughout our day. 684 00:26:28,252 --> 00:26:30,313 And I know on your podcast, he talk 685 00:26:30,313 --> 00:26:30,551 about... 686 00:26:31,185 --> 00:26:34,494 Because our relationship with God and that is 687 00:26:34,633 --> 00:26:37,586 so important. So just this is something that 688 00:26:37,586 --> 00:26:40,061 you could add to all the beautiful things 689 00:26:40,061 --> 00:26:40,801 that you're 690 00:26:41,433 --> 00:26:44,383 giving to this world, but, just really remembering 691 00:26:44,383 --> 00:26:47,115 that we shouldn't waste any time because 692 00:26:47,652 --> 00:26:49,247 only have the moment that we're in, 693 00:26:50,699 --> 00:26:52,936 I think that really just helps to reduce 694 00:26:52,936 --> 00:26:54,135 a lot of anxiety. 695 00:26:55,414 --> 00:26:57,252 I'm witch you sister. I'm with you, and 696 00:26:57,412 --> 00:26:59,785 I'm definitely definitely gonna add that 697 00:27:00,544 --> 00:27:03,101 to what I talk about because it just... 698 00:27:03,580 --> 00:27:04,799 I think once you really 699 00:27:05,178 --> 00:27:07,756 kinda chew on that, it makes sense 700 00:27:08,466 --> 00:27:10,927 because eve even says in his words that 701 00:27:10,927 --> 00:27:12,538 you should just focus on 702 00:27:12,911 --> 00:27:15,054 today because the tomorrow will take care of 703 00:27:15,054 --> 00:27:16,348 itself. And 704 00:27:17,455 --> 00:27:20,654 we would probably eliminate a lot of anxiety, 705 00:27:21,455 --> 00:27:24,984 just dealing with the moment, just what's going 706 00:27:24,984 --> 00:27:25,461 on now. 707 00:27:26,257 --> 00:27:29,519 And once you have accomplished that, and that's 708 00:27:29,519 --> 00:27:31,269 taken care of, then we can move on 709 00:27:31,269 --> 00:27:32,723 to the next thing. But 710 00:27:33,114 --> 00:27:35,428 trying to... I I think the... We've been 711 00:27:35,428 --> 00:27:35,928 bamboo 712 00:27:36,625 --> 00:27:37,364 with this 713 00:27:38,380 --> 00:27:38,880 multitasking, 714 00:27:40,789 --> 00:27:42,150 you can have it all. 715 00:27:42,710 --> 00:27:45,269 You can... Yeah. No. No. It's a lie. 716 00:27:45,429 --> 00:27:46,630 You can't... I'm telling you... 717 00:27:47,349 --> 00:27:49,829 You can't. I'm telling you from experience. 718 00:27:50,564 --> 00:27:52,797 You can't have it all. Something's gonna lack. 719 00:27:53,355 --> 00:27:56,227 Something's gonna fall down. It it's just it's 720 00:27:56,227 --> 00:27:58,620 just nasty possible because you're only 1 person, 721 00:27:58,779 --> 00:28:00,869 and you can only do so much. So 722 00:28:00,869 --> 00:28:03,109 either you wanna focus on 1 thing at 723 00:28:03,109 --> 00:28:03,769 a time 724 00:28:04,309 --> 00:28:05,829 and and make that happen, 725 00:28:06,390 --> 00:28:08,309 or you just gonna get frustrated because you 726 00:28:08,309 --> 00:28:10,881 wanna have 10 doors open, and nothing's gonna 727 00:28:10,881 --> 00:28:12,178 get accomplished. So 728 00:28:12,634 --> 00:28:14,387 I'm with you, Katie on that 1 definitely. 729 00:28:14,626 --> 00:28:16,220 We'll we'll both push that on both our 730 00:28:16,220 --> 00:28:16,380 ends, 731 00:28:19,348 --> 00:28:21,825 Yeah. Absolutely. There's a lot of noise out 732 00:28:21,825 --> 00:28:23,263 there. You have to really be careful what 733 00:28:23,263 --> 00:28:24,062 you're listening to you. 734 00:28:24,782 --> 00:28:24,941 Yes. 735 00:28:25,661 --> 00:28:26,300 Yes, ma'am. 736 00:28:26,873 --> 00:28:27,191 Wow. 737 00:28:27,747 --> 00:28:29,493 Alright. Well, we're gonna wrap it up here, 738 00:28:30,129 --> 00:28:32,455 and we've been talking to miss Katie Bo. 739 00:28:33,146 --> 00:28:35,290 She is the creator and host of the 740 00:28:35,290 --> 00:28:35,790 lavender. 741 00:28:36,338 --> 00:28:36,838 Mine, 742 00:28:37,850 --> 00:28:39,464 lavender Mine podcast, 743 00:28:40,158 --> 00:28:41,534 and there'll be a link 744 00:28:42,068 --> 00:28:44,694 to her podcasts in the description when this 745 00:28:44,694 --> 00:28:45,411 gets posted, 746 00:28:45,744 --> 00:28:48,058 So just scroll down and you'll see a 747 00:28:48,058 --> 00:28:50,452 link to her podcast. Click it, go over 748 00:28:50,452 --> 00:28:52,846 there. You wanna save it share it. 749 00:28:54,056 --> 00:28:56,785 Follow her, leave review all that good stuff 750 00:28:56,842 --> 00:28:59,309 to help build her podcast up as well. 751 00:28:59,469 --> 00:29:00,901 So, again, Katie, 752 00:29:01,474 --> 00:29:03,547 Thank you. Thank you. We've been talking about 753 00:29:03,547 --> 00:29:05,300 this, and we finally made it happen so 754 00:29:05,460 --> 00:29:07,134 I thank god for that, and I thank 755 00:29:07,134 --> 00:29:09,366 god for you and your mission. 756 00:29:10,653 --> 00:29:12,740 For making giving people better 757 00:29:14,066 --> 00:29:17,241 tools in order to have better health mentally 758 00:29:17,241 --> 00:29:19,320 and physically and, you know, Just have a 759 00:29:19,320 --> 00:29:20,512 better balance of life. 760 00:29:22,101 --> 00:29:24,246 Oh, thank you, James. It's been such a 761 00:29:24,246 --> 00:29:27,598 pleasure. Same to you. Keep keep bringing... World. 762 00:29:27,997 --> 00:29:28,715 Everybody needs it. 763 00:29:29,433 --> 00:29:30,789 Yes, ma'am. Yes, ma'am. 764 00:29:31,506 --> 00:29:33,442 Alright, Brothers, That's gonna be it for this 765 00:29:33,500 --> 00:29:35,595 episode. Again, share likely 766 00:29:35,972 --> 00:29:38,852 review so that... Amazing people like you can 767 00:29:38,852 --> 00:29:39,805 find this podcast. 768 00:29:40,203 --> 00:29:42,507 And until the next time, this is Brother 769 00:29:42,666 --> 00:29:44,390 Parker talking to you from the Kingdom my 770 00:29:44,509 --> 00:29:46,990 kingdom men action podcast who I'm tied today. 771 00:29:47,309 --> 00:29:48,769 Kingdom an action podcast. 772 00:29:49,230 --> 00:29:51,230 And again, thank you, Katie for joining us 773 00:29:51,230 --> 00:29:51,470 today. 774 00:29:53,721 --> 00:29:56,835 Thank you so much, James. Take care. Alright. 775 00:29:57,154 --> 00:29:58,751 Too. We're out of here and we'll see 776 00:29:58,751 --> 00:30:00,108 you on the next episode.