Speaker 1: 0:05

Hey friends, welcome to the Uncommon Freedom Show. I'm Kevin.

Speaker 2: 0:09

And I'm Becca, and we're your hosts here every week to help you reach your potential and maximize your impact in every area that matters. Let's get started.

Speaker 1: 0:17

So, becca, if you ask Google what should I eat to lose weight, you get 682 million results in less than a second. That's mind blowing. And at the top you'll get a bunch of ads promising fast, easy weight loss or offering a one minute quiz to learn your fat burning type. Or I don't know if you've ever seen this guy that every time I go into YouTube I love YouTube to watch videos of musicians- Musicians, I'm just oh, I'm going to beat you to it.

Speaker 1: 0:47

Only thing I do there old videos of Eddie Van Halen. Rick Beato is the guy I love, but there's always this guy who is eating junk food and like, oh, you got to cut carbs.

Speaker 2: 0:59

He's all over social media too. It drives me nuts.

Speaker 1: 1:01

Yeah, so you'll see that kind of stuff, or a list of 18 fat burning superfoods you must eat to finally look good, naked right Like the super green algae from the bottom of the sea and Ethiopia, or something like that. Well, the way we eat.

Speaker 2: 1:14

We look good naked. Yes, at least we think each other does, absolutely, absolutely. We're not asking anyone else that opinion on of us, but opinion of us All right. Obviously, we have some big problems right, like who should I trust? And are there specific things I have to eat or not eat to lose weight? Can I never eat foods I love again? And so many more questions. So let's talk about where the heck to start with nutrition for fat loss and optimal health.

Speaker 1: 1:39

You know one thing I want to do as we wrap up.

Speaker 2: 1:43

let's come back to that question of as we wrap up, didn't we just get started?

Speaker 1: 1:47

We did when we wrap up, let's come back to the question of can I never eat certain foods again?

Speaker 2: 1:53

Oh good one, Okay.

Speaker 1: 1:55

So I think the scarcity that I'm never going to again mentality is what scares a lot of people and it's not unhealthy or it's not healthy.

Speaker 2: 2:03

So Speaking of being scared this week, last week you and Evie were doing a little dress up session and you were dressed up as the prince and she was the princess and I think she kept talking about being the queen, because she likes to kind of rule the roost and she loves to be your most special person.

Speaker 1: 2:22

But she's not, you are.

Speaker 2: 2:24

So you always put her gently in her place and let her know that I am the queen. And so, after having the discussion with her, one thing she said last week was well, when mom dies, I'll be the queen, which then left me looking over my shoulder quite a bit when we were going up and down the stairs. No, I'm just kidding. So isn't it funny how little kids really attach, I think, to the parent of the opposite sex and when they're younger and just kind of have like a healthy infatuation of just wanting to be like the main person in your life.

Speaker 1: 2:50

So yeah, it was funny.

Speaker 2: 2:52

I had a sweet relationship with her and I'm watching my back.

Speaker 1: 2:56

Good, thing, good thing.

Speaker 2: 2:57

All right, moving on to our actual content.

Speaker 1: 3:00

All right, so let's talk about some of the top nutritional components for really eating healthy and burn and fat. I think the most important things to understand is what macro nutrients are. Basically, those are boiled down to three things. Yeah, carbs. Everyone knows about carbs and not all carbs are created equal. Obviously, there's simple and the complex. If you what I have found, if I can stay away, when I stay away from sugar, the fat like it's just easier to eat healthy and I get leaner very quickly. So that's why most people know this.

Speaker 1: 3:42

But just to be really clear, simple sugars would be things like treats that actually contain sugar yeah, Anything that's processed Honey white, white flowers yeah, sugary type things, of course, protein and then fat, and the thing about fat is that it is good for you. We've moved on from the low fat craze of was that in the 90s or early 2000s.

Speaker 2: 4:06

I don't remember.

Speaker 1: 4:06

I don't remember, but obviously.

Speaker 2: 4:08

Everything that was low fat and full of crap, yeah.

Speaker 1: 4:10

Chemicals yeah like twizzlers, are fat free. Oh, okay, eat a whole bag Low fat muffins.

Speaker 2: 4:15

Yeah.

Speaker 1: 4:17

So the fat the fat is a is a tricky one because, although it's good for you, I'll nuts, avocados and a lot of the healthy oils like olive oil. Fat is about twice as calorie packed as protein and carbohydrates, so you've got to be really cautious because you can rack up some calories very quickly with fat.

Speaker 2: 4:43

Yep, I've had a lot of clients actually where we would be going through kind of their day and trying to figure out where they were with their journey, and then maybe having a stall on weight loss, and then when they were doing an assessment, they'd say like, well, I just had a serving of nuts. And then I would say, well, go, go get a serving, like measure it out, let's take a look. And number one, they were generally not having a single serving. And number two, they realized in their quote unquote serving they might have been having four, five hundred calories and 17, 20 grams of fat. And that just wasn't part of the plan, the way it was designed, and so therefore, they were, you know, messing with their results because, they were eating something that they felt was healthy, but really way too much.

Speaker 1: 5:20

And the great way to control your consumption of nuts is to get raw, unsalted. It's obviously right, they don't taste as well, they have a great, but they're less addictive, or less?

Speaker 2: 5:32

Yeah, it's harder to eat like massive amounts if they're not roasted and salted, and the other thing I used to do is literally count them out and put them in a little Tupperware dish and take them with me, and it was really easy because I knew how many I had and I knew that if I wanted to really enjoy them this is another thing, for really paying attention to what you put in your body and into your mouth is how long it takes, how long are you spending eating and how conscious are you when you're eating? Most of us eat a grace throughout the day. The way we like to describe it with clients is most people don't have a hunger mechanism anymore. We've kind of lost that natural, god given built in ability to eat when we need to and stop when we're full, and so people are either going all day long without eating, and so they basically, you know, by the time they get to eat again they're hangry, so they just start consuming massive amounts of food in a very short period of time.

Speaker 2: 6:17

Or people graze all the time now because food is so readily available, and so they have no concept of what they're putting in their mouth. They're really not that hungry. One of the things that we have learned through. What we do is that you know you get most of your taste satisfaction in your first three bites. So a lot of it is slowing down, being present, not watching TV or doing other things while you're eating, so that you're really conscious of just the enjoyment side of food, but also what you're putting in your mouth and why.

Speaker 1: 6:43

So great, great stuff right there, and then also just a reminder that quality calories are important, right. You can count calories and yes, it's possible to lose weight just by counting calories. I remember hearing a study of a guy who ate roughly 2000 calories of junk food was like Oreos and stuff like that and he was testing the hypothesis that you could lose weight eating if that it was calorie based. In this guy man this is. I remember this from like 20 years ago. He lost weight.

Speaker 1: 7:17

Also did blood work on the front and the back end of his little experiment and actually all of his markers improved. So on paper he looked healthier.

Speaker 2: 7:26

but we also know if, yeah, it was amazing. I can't imagine how he really felt, though. Exactly you probably felt like crap.

Speaker 1: 7:32

So, and I think all of us have been there and really how long could you do that? You have too much junk food. You feel it, you feel it Absolutely. Another really important thing is you know, the good guideline for protein consumption is one gram of protein per pound of lean muscle mass. So in that, especially if you want to gain muscle, that's a really important formula. But uh, and for the average person.

Speaker 2: 8:03

I think that really takes a conscious effort. I'll tell you, as a female, um, like, I pay a lot of attention to that because I don't eat large portions of food, and so, um, you know, I think I have roughly 125 pounds of lean body mass, and so for me that is a lot of protein to eat, um, especially because I just don't eat large portions.

Speaker 1: 8:20

And so.

Speaker 2: 8:21

I I really go for high protein things, so I get a lot of bang for my buck.

Speaker 1: 8:24

And if you focus on filling up with the good stuff right, you're not even hungry room for the junk is going to be significantly less. So, uh, it's a kind of a great lesson in life. Uh in. But also to know how many, how many grams of protein should be consuming, you need that good quality body composition test that we've talked about.

Speaker 2: 8:42

And you need to track. So we're not suggesting most people track for the rest of their life, but you need to track for a while till you have developed some really good habit loops and you have an understanding of the types of food that you're consuming and how it treats your body.

Speaker 1: 8:54

Yeah, um and then, uh, we've talked about this, but it's worth the reminder that sugar is one of the worst things for you. Obviously, it is highly addictive. Uh, you know, like for me, thinking of that book, the one thing, uh, I, I think it's important for every person to think about what is that one thing that holds you back the most from? Either holds you back the most or can most help you move forward um towards your goals.

Speaker 1: 9:19

Uh, you know, I identified uh. A year ago, uh, a little over a year ago, I did an 11 week sugar fast. It wasn't uh an ultra like where I had no sugar in my diet but basically no processed um, certainly no junk food and things like that. I actually did have some honey, uh, some maple syrup during that 11 weeks, but just by eliminating uh all the junk food uh, which, compared to what I used to eat, is very little, I would say.

Speaker 2: 9:45

You don't eat a lot of junk food as it is, but it was really cool to see your discipline and just the fact that you kept extending it, because you felt so good and you knew the results it was getting and within a week.

Speaker 1: 9:54

I really it didn't phase me and I remember, you know we there was plenty of times where we're taking the kids out on their debt and we would hit an ice cream shop or something like that and it's like, no, I'm fine. It was like it just made up the decision. So I would challenge anyone out there If you, if you want to get your diet under control and start making some progress towards being healthy, I just commit to a four week sugar fast. That's what I started with Is basically four weeks in the month of March and I think I went all the way until father's day weekend, and we also talked about this last week the public accountability. You know if you're going to do it and post it let people know.

Speaker 1: 10:27

Hey, I'm going without sugar, going without junk food, for the next four weeks. I'm excited to see how I feel. And the other thing is just, we talked about this, but sugar will destroy your attempts at burning fat. It's just, it's, it's amazing. I even helped a friend of ours about six months ago who, super strict, healthy diet, uh and uh wanted to lose five to eight pounds, basically just tighten up his midsection and, um, basically encourage them to eliminate the, the wine that they drink and the dates and the honey and things that the natural sugars, uh, that they consume. Once again, this person's diet. They're very disciplined. They don't eat any refined sugar whatsoever, um, at least not knowingly, and my recommendation was to just eliminate sugar and by doing that they were able to lose. I can't remember how much, how much, but just feel really good and kind of, uh, get that, get rid of that little spare tire.

Speaker 2: 11:30

Before we move on to it's important uh, I think to to focus on what you just said about making a decision. So we talk about this a lot again with clients and with our kids and with ourselves. Making a decision is a very important piece because it's the difference between being interested and being committed. I heard this really cool description of the difference between those two. It says for breakfast.

Speaker 2: 11:55

I guess the way that was described in the story is participating versus committed, and the way the story went was for breakfast, the chicken is participating but the pig is committed, and so the idea is like you know, a lot of people say we're interested in something, we're gonna try something, we're participating but committed is a very different process, and so it takes that level of commitment for most of us to move our health forward, because we live in an obese and egenic world and there's just a lot of options all the time.

Speaker 2: 12:20

But we wanna give you a few more tips with our time. So hopefully, if these are things you know but have not practiced, you'll consider putting them into practice, and maybe for some of you they're things that you've never heard before or you just haven't given any thought to. So a couple of things that we would coach you through and just encourage you to do is to eat every two to three hours. Most people know that, although there's a lot of ways to eat out there and a lot of theories about how to do it, but eating every two to three hours especially low glycemic, high protein allows your body to get that tiny little bump of energy that it needs, use it up and then be ready to fuel again the next two to three hours, and so it keeps your insulin pump turned down, and so we actually eat around six times a day about three healthy meals and three healthy snacks.

Speaker 1: 13:03

The other thing is to keep it simple. I remember hearing stories about some of the most successful people in life. Obviously, Steve Jobs wore pretty much the same thing all the time Matlock, one of the most successful TV lawyers.

Speaker 2: 13:17

He can't put a green in that Matlock or the same suit every single day.

Speaker 1: 13:20

Okay, and Warren Buffett is known for being very routine in his life, and I've heard many stories about high performance athletes where they eat pretty much the same thing every single day. Keep it simple. Figure out what helps you get the macros that you're targeting, and the fewer decisions you have to make, the fewer opportunities you have to make. Keep poor decision. Plan ahead. So really making a plan. If you're going to a restaurant, look at the menu ahead of time, but having an idea of what you're doing every single day when you fly by the seat of your pants, that is a recipe for disaster. That's when fast food looks better than it actually is, or God forbid, the crappy food that they sell sorry, the lame excuse that they call food at gas stations, the hot pockets and things like that. If you're planning ahead quality meals, you're not going to have to worry about putting that junk in your body. The other thing is to clear out junk from your pantry and fridge. The reality is you can't have it if it's not there.

Speaker 1: 14:29

And we've worked with a lot of people where they were doing great and it was that stressful day wake up hungry in the middle of the night, something like that and the availability of that type of junk food is kind of what ended up being the downfall or, at least temporarily, kind of the stumbling block.

Speaker 2: 14:51

I think it's that chain of events that's in. Like we out of the habits of health book that we coached by Dr Anderson. He tells us really great tale of how did someone eat an entire package of cookies. And he goes back to saying like you didn't just wake up one day and eat an entire package of cookies. If you backtrack and the way he tells the story, this is me ad-libbing, is that one day you open up the newspaper which nobody does nowadays, probably and you found a coupon for cookies and you clip the coupon and you put it in the drawer.

Speaker 2: 15:19

And then when you went shopping you took the coupons. Then you saw the coupon, so you decided to buy the cookies. And then when you brought the cookies home, you put them in the front of the cabinet, not the back of the cabinet. So when you were looking through the cabinet one day because you were hungry, you saw the cookies. You pulled them out. So then you opened the cookies and you started you could have taken one or two cookies out, sealed the package and put them back in the back of the cupboard where you don't see them again for a while, sat down and really enjoyed those couple of cookies. But many of us would just take that package and stand up watching a TV show or talking to someone while we're eating and in no time we've eaten an entire package of cookies.

Speaker 1: 15:52

It's very difficult to imagine anyone eating an entire package of cookies, right?

Speaker 2: 15:57

Oh my gosh, I just thought why you were saying that and laughing so hard. Well, sometimes, when you're pregnant, you do things that are not reasonable. So, yes, we'll have to go down that rabbit trail. So, way back when because I did grow up my parents did not have a lot of junk food in the house, but one thing that we had in the house were Oreos, and I think we were allowed to take a couple for lunch, if I remember correctly, and I always loved Oreos. Well, they're pretty horrible for you.

Speaker 2: 16:23

So Then, sometime in our past history, someone introduced the JoJo's from Trader Jo's which are the healthy version of the Orioles, which, honestly, they are even better because they're like a double stuffed stuffed Orioles with no hydrogenated oils Practically healthy for you. Well, we had JoJo's because we used to keep junk food in the house a lot before we were health coaches and, just you know, had habits that were more supportive of our goals. So when I was pregnant and we lived in Oregon, I'm trying to remember if we'd had the JoJo's before or if it was the first experience. Okay, anyway, we had a package of JoJo's that hadn't been opened, correct, correct, and Kevin was on night shift or something, working in the police department.

Speaker 2: 17:01

I can't remember if we even already had a couple of kids, but anyway, one day I had a hankering. I was pregnant, so I had a hankering for some JoJo's, so I opened it up and I ate a couple, and then I ate a couple more, and then ate a couple more, and then I ate a couple more, and Before I knew it, I think in a day or two I'd eaten the entire package and I was so embarrassed that I basically Went and drove and we used to live out kind of in the country.

Speaker 1: 17:23

It was 30 minutes to the nearest trader, jo's.

Speaker 2: 17:25

So when Kevin was taking one of those daytime naps basically when he slept I got in the car I don't think we had kids yet, because this would have been extra inconvenient but I drove 30 minutes away, got another box of the JoJo's, brought them home then I ate two out of the box, or something like that so it looked like I had had a few JoJo's and then I don't know how you discovered the truth one for the team.

Speaker 1: 17:45

I took one. I was just gonna ask you I don't remember how I figured it out if I found the empty package in the garbage.

Speaker 2: 17:50

No, I don't think you died. I think you said something like I can't believe you didn't eat. I don't know.

Speaker 1: 17:55

Yeah, I doubt yeah. And then the look on my face or something, I just lost it.

Speaker 2: 17:59

Yeah and I had to embarrass me that Lee admit that I basically wasted like over an hour of my time and I gorged myself on JoJo's. So actually our good friend G hey gives me JoJo's every once in a while as a joke, birthday gift and when I was super disciplined in my eating which I still am very careful with how I eat, but right now I just have a lot of self-control, so I don't think I would eat an entire box. But back when G hey was trying to spoil me and or tempt me, she would give me a box of JoJo's and at one point I actually didn't open it and I put it in our safe for a while and then, when I was ready, I opened it up and I started to enjoy them slowly back.

Speaker 2: 18:33

Yeah, so I'm better off with you know, just a couple at a time, but I did, you're right, I don't even know. Okay, so going back to that original story, big digression, um, when you think about eating a package clear out the junk from your pantry.

Speaker 1: 18:44

What we don't mean is eat it all up.

Speaker 2: 18:46

Correct. But you can break that chain anywhere. So that was the point of my long story. Basically, you know, you could not clip the coupon. You could, you know, not buy the cookies. You could put the cookies in the back, you could take them out and share them with people, or you know again, just, there's a lot of things we can do when we're conscious and mindful, but there is a lot of damage we can do when we are mindless.

Speaker 1: 19:07

Yeah, and to help with that is don't go shopping hungry, mm-hmm, you know, grocery stores are loaded with junk food. That's why they were encouraged to shop around the perimeter of the grocery store, because that's where the healthy stuff is. But they suck you into the middle, which is where all the junk is. And then the other thing is We've been doing this for a long time but to just shop online. You can either shop online and go pick them up or have them delivered. So much better. It's. It's been amazing.

Speaker 2: 19:34

I haven't no impulse buying.

Speaker 1: 19:35

Yeah, I haven't shopped at Costco in about three years. Yeah, and man, costco is one heck of a temptation, because samples, they make everything. Samples, as our kids used to call them. They make everything look good, smell good. They give it out. You know, for some reason everything looks appealing at Costco. We'd know one. No one's been able to dial in what their yeah.

Speaker 2: 20:00

You go in for like five things and you come out like $600 everyone has the same scenario, so really I.

Speaker 1: 20:07

It's a great way to reduce the unexpected crap that you're going to buy is Is to have other people do your shopping for you. Yeah, all right, a couple of best practices. These are some things that actually some of these we've been doing for a long time. I know some of them heavily influenced by my mom, and probably your mom as well, but is to eat vegetables at lunch and dinner for the whole family our kids have, you know, parents, kid adults. They always comment like I can't believe your kids eat vegetables. And our responses well, of course they eat vegetables like they don't eat other things if they're inclined, unless they eat their vegetables like we just train them at a young age.

Speaker 2: 20:48

This is when they were little. Yeah, we do have asterix here. We have teenagers now who, you know, make a lot of their own decisions, but many of them still eat vegetables willingly and even, you know, I don't put them out. It went, it went all the way back to baby food.

Speaker 1: 21:00

We would feed them, you know if, if necessary, one bite of veggies, one bite of fruit or whatever it was, or three bites of veggies to one bite of fruit, and we just train them like you don't get X until you finish your veggies or you have some of those right so if you have littles or young kids who don't want to eat vegetables, then what we do is they have their veggies first.

Speaker 2: 21:19

So we've had a couple kids like that, austin and basically he would. He would get full on his regular food and then say he didn't want his vegetables, and I think he actually has followed that pattern quite well. So again the same thing with those kids. What we'll say is like go ahead and have your veggies first not nowadays with Austin, he's almost fifteen but have your veggies first and then, when those are done, you're welcome to have the rest of your dinner. And that way it always ensured that we got those in. And the other thing is just being reasonable with the types of vegetables that you have in your household. We have a kiddo that absolutely cannot stand zucchini, which we don't have that often, but when we have zucchini he has something else. We don't force him to eat zucchini, because he's already a healthy kid there's a lot of roasted green beans instead.

Speaker 2: 22:00

No have cucumbers care. It's something that we keep in the house. I always keep frozen broccoli Organic frozen broccoli in there, because that's an easy go to when I don't have something fresh. And then we eat a lot of the fresh stuff as quickly as possible. And I'm shopping every single week with three teenage boys yeah, it's crazy yep, alright, protein at every meal is a really good rule of thumb.

Speaker 1: 22:24

Combining protein with carbohydrates will help. Complex carbs ideally complex carbs, but that helps to minimize the effect on your blood sugar. The other thing is healthy substitutions we have a lot of these well, I even remember A podcast we listen to with a guy who talked about the fact that even if cereal like if you put a sugar bowl on your table and let your kids sweeten, like if you got plain cereal, so plain cheerios, plain corn flakes or whatever, let them sweeten their sugar with cereal sorry, sweeten their cereal with From a bowl of sugar.

Speaker 1: 23:02

the amount of sugar they use would probably be less than the amount of sugar that is added to most cereal.

Speaker 2: 23:08

I think we tried that once when they were little dinner. I don't know that we did, but we didn't buy sugary cereal when they were little correct. We don't buy a lot of it now either, but yeah, healthy substitutions.

Speaker 1: 23:18

You know, something that we do is like almond milk or cashew milk. This was just one of those opening moments for me. Is that how much sugar, how much carbohydrates and how many calories are in regular cows?

Speaker 2: 23:30

Even skim milk absolutely and probably fat free, has a lot of sugar, which is, you know, again, fat free it's natural, sounds like it's healthy.

Speaker 2: 23:37

Yeah yeah, so I'm not anti everything dairy, but a lot of people just shouldn't have a lot of dairy for their gut, for their allergies and then just if you realize how much sugar can be in there, it's a hidden one. The other thing is, when we've moved to grains, we've done a lot with healthy grains. Kevin and I eat a lot of sprouted bread. Our kids eat a lot of sourdough, which is lower glycemic than standard white bread.

Speaker 2: 23:58

I would say I don't eat a lot, but oh yeah, we don't eat a lot, but when we eat it, that's what we eat is equal bread, exactly. And then Dave's killer bread. I choose that quite a bit for the kids because then I can go with, like a quote, unquote white bread but it's actually got a lots of protein in it.

Speaker 1: 24:12

I think it's a whole grain.

Speaker 2: 24:14

I think so, yep yep, and then think about things that you bring into your home that you could just change out, like, instead of having just plain noodles, kevin and I often do zucchini noodles Thing, or at a mommy noodles, which are healthier version for us and then for our kids, I just buy the barilla protein plus noodles or pasta, which allows them to have again extra protein in a carbohydrate, and so they're just getting extra protein in a lot of the ways that we naturally eat or the kids want to eat. At this stage, I mean I would love to, you know, reduce all the carbs in the house that are wasteful, but we have kids and so we're eating, you know, reasonable meals for families, but finding healthier versions to do that with. And then some of the things that we talked to clients about, especially around the holidays, is, you know, when you're entertaining and hanging out with people, which we do, you know most of us do all the time. Most of us are very social. So when you go places and you spend time with people, eat before you go.

Speaker 2: 25:03

Eat something healthy and really fill yourself up. Bring something healthy. If you're not sure what's going to be there If it's a buffet or something get a small plate. Put really healthy options on it and tell yourself you're going to take one trip to the pay table. If you're helping out with something and you're there to do cleanup, do some type of cleanup that's away from the leftovers. You know, let someone else put leftovers away and just kind of consider the situations that you're putting yourself in. A lot of people will put something in their dominant hand, like a glass of water or a water bottle or the plate with the food they're going to eat, and that way they're not constantly grabbing more snacks. You can chew gum, brush your teeth. There's just a lot of ways to kind of set yourself up for success so that you're going in very mindfully.

Speaker 1: 25:43

And eating half of your restaurant meal, so this is something that I just did tonight?

Speaker 1: 25:49

Yes, you did, and I actually finished the other half. Yes, restaurant doesn't serve large portions, no. But especially if you're going to a restaurant that's serving a typical huge American portion and it's something that's not as healthy, just ask for that box right out of the gate and put half of it in there. You know, worst case scenario if you're hungry is you dip into the box. But what I found is if I put it in the box, then I'm not going to eat it.

Speaker 2: 26:16

Yeah, exactly, I'd rather make two or three meals out of something than eat an entire meal. That was actually two or three servings. So let's talk about why water is actually so important. I know we talked about hydration on the last couple of podcasts, but it's good to just know a few things about why it's such a big deal. One obviously it helps fill your belly. So if you are already a good water drinker, you know that if you stay hydrated, you're less hungry, for you know empty calories and it reduces that hunger as well as rehydrating your cells, and it facilitates the elimination of waste products, which we all want to see gone, maximizes your physical performance, significantly affects your brain function and your energy levels. So those are just a few reasons that staying hydrated are really important.

Speaker 1: 26:58

All right, friends. Hope you got a few takeaways from some of these practices and tips for you. Keep rocking your summer health challenge friends. Tag us on social with your biggest win, whether it's passing on the big bowl of ice cream or boxing up half of your meal to bring it home. Tag us, let us know what you're doing and use the hashtag summer health challenge. Also, if you're new here, head to beckandkevcom for a bunch of free resources, articles and podcasts to help you parent better, achieve bigger goals and maximize your potential. Thanks for listening to the uncommon freedom show. We believe freedom isn't man's invention. It was created by God. If you are enjoying the show, please give us a five star review on the platform we're listening to us on, Then subscribe and share with friends and family that you think will enjoy the show. You can connect with us at beckandkevcom for more resources to learn biblical principles, essential disciplines and the winning habits that help, once average people lead the life they want instead of accepting the life they were given.