Dr. Len Lopez - Small Steps, Big Change: Rewiring Health Through Sleep, Thought, Food, Movement, And Spirit

We talk with Dr. Len Lopez about building health through small, consistent actions across sleep, thought, food, movement, and spirit. We explore digestion, stress, food combining, and simple mindset tools that help people stick with better choices without chasing perfection.

• STEPS framework for daily tracking of sleep, think, eat, physical, and spirit
• Why how you eat matters as much as what you eat
• Stress, fight-or-flight, and impaired digestion
• Practical food combining for sensitive stomachs
• Net-win mindset for meals and habits
• Vision boards, cues, and positive thought ratios
• Habit chaining and the motivation of visible progress
• Five Steps Today app and simple to-do integration

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Chapters

• 0:55 Meet Dr. Lynn Lopez
• 3:02 From Actor To Doctor
• 5:59 The Pill Problem And Chronic Issues
• 7:49 Stress And Digestion As First Domino
• 11:10 The Five STEPS Framework Explained
• 14:34 Building Consistency And The App
• 16:34 Rethinking Diets: Two Good, One Bad
• 22:46 It’s Not What You Eat, It’s How
• 27:25 Food Combining To Calm The Gut
• 32:00 Mindset Math And Negative Loops

Transcript

SPEAKER_00: 0:36

Welcome back to one-on-one with Mr. U. Of course, I am your host, Mr. U in studio with us, Dr. Lynn Lopez, nutrition and fitness expert and the creator of Five Steps Today. Dr. Lynn, how are you today?

SPEAKER_01: 0:49

I'm doing well. Thank you so much for asking.

SPEAKER_00: 0:52

Good, good, good. You guys have an eagle eye. That book, Five Steps Today, is right behind over his left shoulder. So you can see it right there. If you are watching, if you're listening, it's Five Steps Today by Dr. Lynn Lopez, L-O-P-E-Z. If you're interested in seeing more of our episodes from one-on-one with Mr. U, of course, in the upper right-hand corner of your screen right now is a QR code. If you click on that, you get access to all of our shows for all the seasons that you've been doing this. It's been a fantastic journey, compelling stories from around the world. So we're actually a global podcast. Go on the QR code, you can get access to all kinds of stories, compelling stories like the one we're going to be talking about today. So, Dr. Lynn, thanks again for your time and being here. And I'd love for you to get give us some insight on your background, your childhood, where you're from, how do you get from there to where you are right now?

SPEAKER_01: 1:40

Uh guys, I hope we have enough time, but I'm going to condense it. Uh I I grew up in San Antonio, Texas. I I uh older, I think I'm older than I look. Um yeah, yeah, I'm older than I look. That's right. I I'm I think I look better than I present to. So grew up in San Antonio, Texas, uh, went to college, University, Houston, uh, did a few different things. I I I I never had a really opportunity to share this, but you know, from uh being in private business and being in financial businesses and then uh working with my brothers, you know, invented fitness gloves, became an actor for several years, and did that for about four years from uh Texas to Chicago to LA. Never really amounted to anything. Uh uh, and so then I finally met some people and uh became a doctor, and I've been doing that for about the last 30 years. And I've really been concentrated on more on you know the natural health, health and fitness. Uh that that's been my background as a strength and conditioning coach, as my background, uh sports medicine, and as a clinical nutritionist.

SPEAKER_00: 2:44

Wow, that's awesome. In today's times, your kind of work is greatly needed right now.

SPEAKER_01: 2:51

Yeah, there's a lot of people that are just looking for answers because you know, unfortunately, you know, I grew up in the in the 60s, uh, even in the 50s, really. But I I but yeah, back in then it when medicine started coming around, it was like the magic pill, and everybody started taking it, but then they realized there are some consequences a little bit that you got to be weird, leery of or concerned about, I shouldn't say leery, just be concerned about because it's easy like anything else to overuse them, and then all of a sudden you can kind of tip the tip the scale one way, and they could really disturb what's going on inside your body. And three years, five years later, this is kind of what you know what ends up happening. And those are the kind of people I was seeing, a lot of people that were dealing with the various chronic this or or degenerative this in their body, poor functioning uh digestive system. Uh, stress was a huge, huge factor for so many people out there. I guess that was probably the two biggest things I saw. People with that with uh too much stress that they they didn't realize stress was more than worry, fear, and anxiety, and then just you know, poor digestion and not realizing that it's not just what you eat, but how you eat that really can be the root cause of a lot of the digestive, a lot of your ill health out there. I as I always say, it's usually the first domino default of your digestive system.

SPEAKER_00: 4:10

I love that. A lot of experts come in and they kind of share about what they do, but I always love to ask this question because usually there's always a pain point for the pivot that we make into this level of expertise, if you will, whether it's coaching, whether it's counseling, whether it's nutrition and fitness. Was there a pain point for you that led you into this journey? And what was that, if there was one?

SPEAKER_01: 4:33

You know, I don't know if it was a pain point, just various opportunities started hitting me because I thought I would be in my office adjusting people's backs and necks and helping them with sports medicine problems. But as I got out and was doing my study from some of the people that were helping guiding me and that I was learning from, I started attracting all these other patients that were having problems with their hormones, with their with their digestive system, with their with allergies and things like that. And so it really opened up the doors. Then, next thing you know, I I was invited on a local TV show here in Dallas, and then that I was just as a guest, and then it was kind of nice. The producer said, Hey Doc, I I feel like I've learned so much with you in this 35 minutes I've had to know you. Would you like to come back again in a couple of weeks to just talk about you and some some of the stuff you're doing? And little did I know, you know, the next three years, all kinds of just opportunities further opened up another TV show, you know, became a host of another show called Natural Health Made Simple. And I like to always say, I then I eventually I moved on. I I think I may have been the first non-pastor to host a show on oneplace.com talking about you know getting healthy and fit and you know just the headache that everybody has with it.

SPEAKER_00: 5:46

Well, that's awesome. That's awesome. Now, I love for you now. I want to hear where the five steps today come from, but I want to ask you a question first because I love for you to speak to the people who are listening and watching today and speak to them as if you know what this may be the last chance I get to tell you this. Speak to it with that kind of uh impetus. This could be the last time I get a chance to tell you how important your health is and why you need to hear what I'm saying today. Firstly, what would you say to them and they kind of share about where the five sense today came from or whatever order you want to do with it?

SPEAKER_01: 6:21

Okay, let me say it this way My background is health and fitness, so we've always known you are what you eat, right? Well, by the same token, you can go back thousands of years, you know. Uh Confucius, Buddha, the Bible always says, you know, we are what we think as well. And so what are we feeding, not just your body, what kind of thoughts are you feeding your mind? What are you feeding your spirit in five steps a day? It's just nothing more, it's a simple to-do list to help you track how well you're feeding body, mind, and spirit. Because so many patients for the first 25 years, you know, they were talking to me about their health effects. Either their diet wasn't right or the fitness wasn't right, but as they were sharing stuff, I could see that they were also struggling with other issues that weren't weren't part of the body. It was more of a minor spirit thing. And so I created five steps a day years ago. And five steps, guys, it's just an acronym. Uh, the word steps is an acronym for sleep, think, eat, physical, and spirit. It I like to say we're taking to do uh journaling and to-do list to the next level because every day, instead of journaling how your day went and everything, you're just gonna shade in one of those five steps or all five of those steps. If you did anything, if you ate well, if you ate good, shade it in. Did you did were you physical, shade it in? Did you work your spiritual muscles, shade in the yes? And what's what's really cool about it is at the end of the day, at the end of the week, you can see how many footsteps you've taken. And and what's really powerful about this, that that I I've been told why it's powerful, because there's so many people who are more visual and kinesthetic learners. And so when they can see, kind of like the the uh the footsteps in the sand, you know, when you see those footsteps in the sand, you see forward motion. And so when people some people just don't get motivated by reading or listening. And so when you can track your steps in less than two minutes and shade in some of the footsteps for your activity, by the end of the week, you can quickly glance and in less than two minutes and see, hey, I'm doing pretty good. I'm doing what I need to be doing to get where I want to go. By the same token, you can look at it and go, holy crud, I'm not doing what I should be doing. I can either keep blaming somebody else or I need to start taking some action because I'm I want to get out of this vicious cycle I'm in. And that's what Five Steps is trying to do, help you move from that vicious cycle into that virtuous circle.

SPEAKER_00: 8:53

Well, look at it. How long do you think it takes to change a habit or an attitude?

SPEAKER_01: 8:59

Uh it's like anything else. When somebody says, How long is it gonna take me, Doctor build a bench 250? Well, it's a how well are you gonna start training to get whatever whatever goal you're going to. You know, some people say habits, you know, you know, there are many books written on there. Uh and they'll say, Oh, it takes three weeks, it takes 20, it takes uh three months. You know, it's gonna take however long it's gonna take you to get to to be active and and and putting the effort into it. You you know, like my dad taught me, maybe your dad was the same way. You get out of it, what you put into it. You don't do anything, don't expect a lot. And so the more you do it, the more consistent you are with it. And and really what's really cool about the five steps is that once you start doing it, it just kind of internally you start realizing I need to be doing some of these things. And you may be able to do it without using the actual calendar or the journal or or the app, but we we've created an app as well, which I think is really kind of cool because there's also a a an a um just a to-do list as well. So if you're trying to track what you're doing throughout the day, not just track the most important part, body, mind, and spirit, but some of those smaller things like when do I gotta go pick up my dry cleaning? What time do I gotta go pick up the kids? Yada yada shit. Just one of those kind of things.

SPEAKER_00: 10:13

Oh, I love that, I love that. So out of all the steps, the people that we probably both know, because you mentioned about you know, you are what you eat, that's usually not I could be generally speaking here, but it feels like the e one is the one that's the biggest challenge out of everything in this list. People tend to go backwards on this one the most or they have a regression the most. In your opinion, Dr. Lynn, what does it mean to eat right?

SPEAKER_01: 10:40

Here's what I tell them on the what the E the letter E means for for eat right. It's not trying to try to tell you, did you did you eat good today? That's all we're asking. I'm not asking if it was a perfect meal, if it was high protein or grass-fed, because we're all starting from different areas, right? Some of us may a good meal might be not having a second serving, not having dessert, not right, and so all we're trying to say, did you eat good to did you eat better today? And here's the thing that that I think that I've seen for my patients over the years that are that are that struggle with their dieting efforts, is that they'll they'll start a diet and they'll do good and they think they need to be on this perfect diet for the next uh seven days, 14 days a month, and everything. All I'm telling, let's take one day at a time. Did you eat good? Did you eat at least more good meals than bad? Most people eat about three meals a day, right? And so you let's say, hey, I had a really good breakfast, oh, I had a I had a good, I had a good lunch, oh, I had a bad dinner, oh, I went out with my friend, it was an anniversary, it was a birthday, I had the dessert, I had the junky food, I had all the alcohol, whatever it was to make it bad. But unfortunately, for a lot of people, when they when that happens, when they're following your typical diet plan mentality, is that they go, oh, I fell off the I fell off the wagon, and they don't get back on the wagon the next day. They go, Oh, I screwed up, it's it's it's it's worth it now. Then they go the next day and they're they have three more bad meals. All I'm trying to say, it's great to have three great meals, but if you had two good meals and one not so good meal, that's like two steps forward and one step back in my math. You know, so pat yourself on the back, tomorrow's another day, uh, and and you can do better tomorrow. And and again, that I think a lot of people, when they follow the traditional diet mentality, they they they fall off the wagon because they messed up and they have a hard time getting back up because they think, uh, I I I missed I missed the boat, it's no good. And so they they they the next day is all bad also. So hey, I I and I like to think of it this way um is that when you think about like baseball, you know, hey, baseball, you know, you you you we're just trying to you can win with home runs, but you can also win by base hits one step four, one step four to get you where you're going.

SPEAKER_00: 13:05

Yeah, I love that. Let me look a good baseball analogy now. I love that. I see the hat there.

unknown: 13:11

Yeah.

SPEAKER_00: 13:11

So if the food industry was eradicated tomorrow, Dr. Man, how would you redesign the the new system?

SPEAKER_01: 13:19

If it was eradicated, how would I redesign the system? Um, that that's a tough question. I haven't ever thought about that. Uh, you know, it goes back to it's not just what you eat, guys, and this is what I always tell everybody, it's not always what you eat, it's how you eat. And you know, there's not a magic pill you can give everybody to make them sit, eat, and relax. But that's the biggest problem. So so many people, yeah, they'll eat the wrong food. That's causing all of the downhill problems that they're having. But and they scratch their head, you know, I'm eating good, I'm eating right now. But maybe it's how you eat is the other half of the equation because if you eat on the go in the car, in the hurry on the run, you're literally, or I should say, figuratively speaking, you're down, you're turning down your digestive system because when you're on the go on the run in the car, your fight or flight system is more activated and your digestive system is turned down, they don't work equally. When one is on, the other's off, and vice versa. And typically your fight or flight system dominates over your resting digestive system. But so many people they're rushing to eat, they're eating on the run on the go in the car, and they're turning down their digestive system. And what makes it worse, when you when you think about it, what makes it worse, they they've turned down the digestive system's ability to add all those, all the enzymes and the acid to break your food down, but at them at the same time, they're eating more protein, right? There's a lot of people that are eating more protein because they're trying to lose weight. What do you need to digest protein? You you need acid. Well, if you're if your digestive system is turned down, you're not producing acid. And so maybe just that simple remedy right there, because you could be aggravating this upper GI problem that's gonna turn into a lower GI problem, and you may have both or just one at a time, but you know, this is what it's not just what you eat, it's how you eat. And I'm gonna say one last thing with this about this argument. But I always say, think about the way we've eaten for thousands of years. Watch any old classic movie, Gladiator, Braveheart. When it was time to go to war, go battle, go to work, they went there. When it was time to eat, sit, eat, and relax, they did that. You never saw them racing down the hill on their horse, going to work, swinging a sword in one hand and a turkey leg in the other because they're trying to do the both at the same time. But that's what most people do. That's why there's so many drive-throughs out there open till midnight, or just because people are just trying to whoop it down.

SPEAKER_00: 15:53

Absolutely. So you may have already answered the question, but I feel I feel like the topic of discuss of excuse me, digestion is literally an important discussion. What are people not understanding about it? Besides, is there anything beside what you just shared that people don't understand about the importance of digestion?

SPEAKER_01: 16:10

Well, the other thing was just not just that you need to sit in and relax when you eat, and again, there's no pill for that. The other part is that when when you're when you have a tummy ache, I always say, if your tummy's kind of in that one of that, your weak link, think of it kind of like having a a sprained ankle, right? A twisted ankle. And I'm sure we've all had that, right? When you have a twisted ankle, you might not be able to sprint and run fast, but you can still walk without pain. And so, what I'm trying to say is when your tummy's always inflamed, maybe you need to combine your foods better so it makes it easier for your digestive system to break the food down. What I'm trying to say is that food combined could be a great help for a lot of people because the the classic meals that we've been brought up on steak and baked potato, right? Chicken and rice, bajitas with beans and tortilla, uh, a high protein with a real starchy carbohydrate, it's hard to digest. And just like some foods, and just like some people, they just don't go well together. And so if you combine your foods more appropriately, you might be you can you can you can you can get the nourishment you need uh and you can walk with that twisted ankle and you can get the nourishment in your body, but when you combine the food inappropriately, you're further aggravating your problem. And and and that's what a lot of people, you know, one of the first things we have to clean up also is just help them start combining their foods better because a lot of that is caused because just poor digestion.

SPEAKER_00: 17:44

I love this, man. Thank you for sharing that. Uh, I'm gonna have you answer this question. You don't have to go too deep. I know this is a touchy one, so you can kind of just share it as brief or as lengthy as you want to. But what's one truth about nutrition that you believe deeply about that your colleagues in the nutrition and fitness game do not?

SPEAKER_01: 18:51

It depends on who you call my colleagues because colleagues are is a is a is a big everybody because there's a lot of people that that that follow what I believe also. It may not be the minority. And here's the one thing that that that I'll I'll share. Uh it's it's what you learn. It's kind of like in your house. Your house might have been different than what your parents may have taught you, some stuff different than what my parents taught me, right? Every house is different, and so a lot of times people say, Well, he is a doctor, right? And I think we're starting to realize that, yeah, most doctors, they're not taught nutrition and health and how vital that is. It's more medicine, and here's what you need to fix your problem without looking at what you're putting, the few the food you put in your body is the fuel for your body. Are you putting in food and is it breaking down properly or not? And so yeah, I'm gonna push back and you say there's several people on my side as far as uh that that are the nutritionist people that do more functional medicine that understand that, uh, as opposed to the that's why when you hear on the news, well, just talk to your doctor. And I I can't tell you how many doctors I I've talked to that that don't know because that's not what they were, they were there's their forced their study was all about. It was not it was not directed that way, and I can't tell you how many doctors I've met also said, Lynn, you're doing the kind of practice I want to do, but I can't because of legalities. And I'll end it right there.

SPEAKER_00: 20:19

Yeah, no, no, that's good, that's good. Uh, I want to ask you a question about maybe perhaps a big breakthrough that you had. People walking through the five-step, I'll answer this question first. See, mindset seem to be a huge part of all the stuff that we're talking about. It's like it's kind of hard to get around. I know you uh have a uh Henry Ford quote that you love to talk about, but why do you think this mindset situation or this issue is so difficult to overcome?

SPEAKER_01: 20:42

Huh. Well, let's say this. I've learned in the last several years that research has told us that most humans about 80% of our thoughts are slanted negatively. So when I scratch my head and learn that, I go, wow, 80% of all our thoughts are negative. And they kind of broke it down. They'll say we process about 50,000 thoughts a day. Of those 50,000 thoughts, 80% are from yesterday, and 90% of yesterday's negative thoughts are 90% of yesterday's thoughts are negative. I mean, when I like to say we are we are playing old reruns, bad reruns in our head today and tomorrow. So we have to make a conscious effort to get uh to to instead of being 20% good thoughts and 50 and 80% negative, can we get to 21, 22%? How much difference could that make? I don't know, but gosh, a drop here and a drop there uh of positivity, like like a drop, like my mother would say, you put another drop on that carpet of stain there, it's gonna make a big stain there, and you're you're gonna get a whooping for that. So another drop, another drop, how many drops of positivity, something simple like that to remind yourself that hey, I can do it, I feel great, I'm a woman. You know, everybody's gonna have their own little their their own little saying, their own little words of wisdom that's gonna help pump them up, motivate them for whatever scenario situation they're in.

SPEAKER_00: 22:08

I love it. Is there anything practically that people can do to kind of I guess think better? What do you suggest? What do you do? I I'll not ask the question question uh without even so it's close to me, so forgive me. But look, there has to be some ways to have some kind of methodology and how to think better, how to I guess push out some of the way I was doing it. What do you suggest?

SPEAKER_01: 22:32

Here's the things that I've I've learned and I've and I've implemented for myself a lot of things, and I'm sure a lot of them talk about a vision board. And vision boards are really great, guys, because you can put them various places, you know, on your dresser, in your mirror, in your car. I mean, I didn't start chiropractic school until I was in my my mid early 30s. And, you know, I I knew so you know, we had the little parking decal on our on our uh on our rearview mirror, and so I had a little saying on there that helped remind me every day of what I wanted to do, and it was, you know, stay focused, you know, just stay focused on where my goal was. And and and so I think vision boards are really great and helpful for you because it, and I'm sure you've heard this too, is that if people if you don't know where you want to go, it's easy to get lost. You know, if you know where you want to go, what you want to do, uh it makes a huge difference for you. And I mean, there's so much research talking out there, especially like our younger generations, many of them don't know what they want to do. They haven't been taught, and I nobody taught me this. I mean, it wasn't until I got into my third decade of life, I would already graduated school, that that I had first heard about goal setting and you know, where do you want to go get a vision? And and I'm gonna say it this way: I look back at, you know, we've all heard of the the proverbial land of milk and honey, right? We've all heard the proverbial land of milk and honey. How do you get there, guys? You can't complain if you don't reach your the land of milk and honey, uh, or don't complain if you don't arrive at the land of milk and honey. If you if you've never if you haven't put that on your map, uh don't yeah, don't if you arrive at the land of heartaches and headaches, you know. And so many people they they don't know where they want to go, and they complain when they arrive at the land of heartache and headache because they don't know where they want to go. So, you know, you figure out where you want to go, and this is where goal setting is all about and the vision board, and guys, it doesn't have to be, as I said, you don't have to know exactly where you want to go next week, next month, next year. But you can start readying the ship, making yourself building your self-esteem, your self-confidence, that personal self-esteem by just words of confidence that you can say for yourself. I can do it, I feel great, I'm healthy, I'm strong, whatever word fits your genre of personality, but you can just make yourself more build that internal mindset. And and again, you can put it, you know, uh put a uh a little uh post-it note somewhere, or you know, put a uh on on the five steps today, you can put your own uh vision board on there, and you can create your vision board that way you can open up the phone to where it's gonna show your vision board. So every time you open up your phone, which could, for some of you, a hundred times a day, it that might be the first thing, and it could just be an image, it could be a phrase. You know what, you know, you're trying to lose 30 pounds because you want to hit this ideal weight for your vacation, your cruise. Maybe you can see that scale saying the number you want it you want it to be. Maybe you see yourself buying at the at the store, buying a whole new wardrobe. Maybe you want the new car, maybe you're trying to get a scholarship, maybe you're trying to get that new corner off and you're trying to do great in this presentation. You know, everybody's gonna have different wants. You just have to have goals and dreams, and a lot of people don't they don't. And if you put some of those goals and dreams in your head in your head, they don't gotta be this great, grandeur. It could be something just simple that, hey, I want to be able to work out three times this week. That's my goal. I want to make sure, you know, just small stuff. And the more you start doing it, the the more and granted it'll get into you.

SPEAKER_00: 26:11

Love it. Do you have a quick story of a breakthrough that somebody had through five steps a day? Keep it anonymous, but a quick story for a breakthrough.

SPEAKER_01: 26:18

Well, let me share a story that I learned this from. There was a comedian I used to know. I know I I didn't I didn't know, I was a big fan, Jerry Seinfeld. He created a uh somebody asked him, What made you uh so famous? What what did you do? And he's he created this, he created a Seinfeld's calendar, and he said, Every day, if I knew if I wanted to be successful in this industry, I needed to write 10 jokes a week. That was his kind of like somebody that's trying to work out, I need to work out every day. His was 10 jokes a week, and he knew, and so every day that he wrote a joke that of those 10 jokes, he would put an X on his calendar, on his wall calendar. The next day, if he did it again, he would put another X and another X. And then he realized when the days that he missed, he didn't like seeing the chain being broken. It was a great visual stimulus for him to see all the various X's, and so it helped motivate him. I I don't know if he knew this or not, but talking to other doctors who are you know in that field, they would say, Len, do you know that when you keep seeing these little foot the little X's on there or your footstep, you're actually getting this little biochemical endorphin hit because it there's something gratifying about it. So this is that's why some people said this is really unique because as opposed to just journaling and writing for 15-20 minutes or anything, or you could just quickly look, shade in your footstep, and you can look back and say, hey, I took 27 steps this week. That's good. Ooh, I only took seven steps this week. Ooh, I need to do, I need to do more if I want to get where I want to go.

SPEAKER_00: 27:54

I love it, I love it. Dr. Lynn's been a fantastic conversation. We're just sure we only have one more question left for you guys that are watching and listening. Five stepsaday.com. You can find Dr. Lynn's way to help you improve your habits, your attitude, body, mind, and spirit, we can be bigger, better, and bolder. Five stepsaday.com. Check out that website that the Dr. Lin Will talks you and kind of uh help you with the need of feedback and account of good that we need in order to have uh a better body, mind, and spirit. So thank you for sharing the website with everybody, Dr. Lynn. Last question for you today our CMV question, career mission and vocation. I take everything off of the table you've done nutrition, fitness, the work you've done in other arenas, and asking you a simple question. What do you think Dr. Lynn is doing today? I'll say Dr. Lynn said, what do you think Lynn is doing today uh outside of those areas if all those things were removed from the equation? What do you think you'd be doing today?

SPEAKER_01: 28:53

That's a great question. Um, before I answer, I want to say don't forget the app. There's there's a five-step today app. But but here's the uh what I would be doing today, probably something with my hands. And uh I I used to be a small little general contractor. I like doing stuff, building stuff, fixing things like that, you know, hammers, screwdrivers, wood, cutting, metal, this and that, and the other. So it would probably be doing that, uh doing something in that arena because there was all kinds of uh self-satisfaction doing that when you finish a project. And I know some of the stuff I've done in my home here, uh I'm pretty fairly fairly well pleased with it. And I keep thinking I'd like to do more of that, but I I don't have all the tools I had when I used to be a little general contractor years ago.

SPEAKER_00: 29:39

I love it, man. Well, thank you again for taking the time to jump on our show, man. This has been a fantastic convo about nutrition and fitness. Thank you for all you do, and for all the people who are serving you're serving and who are what is it, in turn serve others because of what you're doing. Thank you for being here, brother. Appreciate you so much.

SPEAKER_01: 29:57

I appreciate it. Thank you, sir.

SPEAKER_00: 29:58

For you guys watching and listening, this show is live, so it's on almost all social media platforms as we speak. We'll have Instagram and TikTok up within the next uh 90 minutes or so. And on all listening platforms, it'll be up within the hour. Thanks again for watching, listening to one on one, Mr. U. That's Dr. Lin. I'm Mr. U. We're out here. Have a good time.