Five Steps a Day with Dr. Len Lopez: Small Daily Habits for Body, Mind & Spirit |
Sheila Dunbar welcomes Dr. Len Lopez, a nutritionist, strength and conditioning coach, and chiropractic sports physician with 25+ years of experience, to discuss balance and his simple accountability tool, Five Steps a Day. Dr. Len explains the STEPS acronym—Sleep, Think, Eat, Physical, Spirit—and how daily check-ins and visual tracking can help people build consistent habits without trying to overhaul everything at once. They cover moving from vicious cycles to virtuous cycles, the importance of mindset and faith for resilience, and practical starting points like small improvements in meals and short walks. Dr. Len also shares perspectives on HIIT training, positive self-talk, digestion and absorption, and where listeners can download the Five Steps a Day app or calendar at 5stepsaday.com.
00:00 Finding Balance Today
01:20 Stuck in Life Cycles
01:51 Podcast Welcome Intro
02:21 Meet Dr Len Lopez
03:57 Why Five Steps Exists
05:36 Body Mind Spirit Link
07:19 STEPS Acronym Explained
08:40 Sleep and Dream Better
13:35 Spiritual Muscles Matter
15:42 Accountability Feedback Loop
19:46 From Vicious to Virtuous
21:43 Feeding the Right Wolf
23:50 Choosing Focus and Timing
26:04 Change Habits Now
27:52 Faith And Resilience
30:00 Rewiring Negative Thoughts
33:17 Start With Small Steps
35:33 Tracking Progress Visually
37:00 Lightning Round Fun
38:36 Train Smart After 35
42:19 Digestion And Absorption
46:27 Gratitude And Closing
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