When it comes to making habit changes, we often focus on the magnitude of change. We carry the attitude of ‘ I will make any sacrifice of any size if it gets me what I want.’ The all or nothing approach can work for some people, but you must ask yourself this: ‘if major changes with large effects worked for my personality, why have I not been able to attain the result that I am after?’
Answering that question should open your eyes to the reality that extreme changes don’t lead to ideal long-term outcomes. The exception to this would be when someone goes through a high impact life event (sickness, loss, etc.) that immediately changes that person’s path.
For the rest of us, ‘repeatability’ is much more important than magnitude. If you are currently eating a standard (North) American diet of fast food, processed food, and sugary beverages, switching to a Carnivore, Keto, or Plant-Based diet is going to give you a great reward. For a little while. After the honeymoon phase, you’re going to relapse and then believe you are too weak to sustain healthy changes. But what if you instead focused on small, repeatable habits. Perhaps you can aim to cook your dinner five nights per week instead of eating out. You could switch soda for some other naturally sweetened carbonated beverage. Or you could begin walking 3-5 days per week.
Here is the real key to success: make a small commitment. Prove to yourself that you can stick to that small commitment. Move onto the next little commitment. Repeat until your entire life has turned around.
High magnitude change is for the desperate. And the desperate are rarely sound decision-makers. Focus on small, repeatable habit changes, combine that with patience, and you’ll win the game.
Mindfulness…Meditation…Spirituality… such dirty words. This is unfortunate because learning to be less reactive and more thoughtful throughout the day can be life-changing.
I ‘meditate’ every single day. I don’t (always) sit cross-legged. I don’t say a mantra. I don’t touch my index and thumb over the top of my knees. I don’t partake in any silly, dogmatic bullshit. You don’t have to either. Do you know how many Instagram pictures I have seen of some asshole taking a ‘selfie’ of himself or herself meditating? How does that work? It is the worst kind of insecure and self-indulgent irony. It is the kind of disingenuous stench that makes a ‘normal’ person flee from the spiritual realm. Don’t let your disdain throw the baby out with the bathwater.
Sometimes I stretch or listen to music or even a short talk by someone like Alan Watts. All ‘no no’s’ in many meditative circles.
The fake spirituality and general pop-culture of mindfulness have ruined this gift for the average person- but it doesn’t have to be destroyed for you.
I sit, and I breathe. I pay attention to how chaotic my brain is. I problem-solve. I move on. How you spend time being still isn’t essential. Spending SOME time being still is all that matters.
It is also worth noting that it took my 2 years and five to six attempts and failures to make this practice stick.
Headspace played a significant role in helping me build my own (shudder…), ‘practice.’
*For anyone who is interested in reading this post, I would also suggest you check out Layne Norton’s dissection of the film in question here. I have also caught wind that Robb Wolf may be doing a live debate with James Wilks which I anticipate being far more useful than the one with Chris Kresser (and James) on the Joe Rogan Experience. Standby.
I recently had dinner with a group of friends, and one friend was discussing taking better care of himself in 2020. One of his anticipated strategies was to take more of a plant-based approach to his diet. When I asked why he thought this would be a practical approach, he brought up the scene in the Gamechangers documentary, where the athletes who ate the high-fat meal before getting their blood drawn and centrifuged showed ‘fatty’ blood after their individual draws. This scene gave my friend a visceral feeling of concern when it comes to the nutrition of animal fat.
This is just one example of the unscientific, propaganda-driven junk that was used as ‘proof’ of the dangers of meat consumption in the documentary.
Without getting into details like the Randle cycle and how triglycerides and glucose compete for energy usage when both are in high demand, we can address this nonsense at a higher level with a simple context.
When you eat fat, fat substrates will end up in your blood- packaged in chylomicrons- which make the blood appear to be ‘cloudy.’ Guess what happens when you eat carbohydrates? Carbohydrate substrates will end up in your blood. Guess what happens when you eat protein? Protein substrates will end up in your blood. When you eat macronutrients, the broken down substrate should end up in your blood. Without it, the food you consumed would have zero nutritional value.
The movie’s producers imply that fatty acids in your blood are a sign of heart disease risk. This is false. In fact, without the metabolism of fat into its various substrates, you would suffer and die. When an unhealthy, overweight person with poor endothelial function overeats any energy source, and that energy source stays chronically elevated in the blood, that is a different story. But even the mechanism that makes that a problem is not what is implied in this video clip. If you notice, there isn’t any test of endothelial function in the ‘look, fat in the blood’ scene; just a context-less visual for shock value. This is the general theme of the entire film.
A plant-based diet may be helpful for you. In most cases, I would disagree that it is optimal, but it comes down to many individual factors. Just don’t be scared into believing animal foods are unhealthy due to scare tactic anecdotes like cloudy blood, 2-day boner studies, and the estimated diets of slave gladiators.
There was a time when I used to scoff at those who set New Year’s Resolutions. When I was younger and much less understanding, I believed that the type of person who waited a year to take action on his or her life was doomed to remain unchanged. Today, while I still believe that Dec 31st is an exponentially more compelling date to commit to making a life change than on the following day, I think that anything that can spark your transformation is a good thing. I’m on team human, not team ego.
For the last five years, I have written an annual post with the best advice I can deliver to help a person set and achieve resolutions that matter. Here is the 2020 version of that post.
Be clear about what you mean, and don’t follow consensus definitions of health, professional, and personal success.
You want to get healthier. Great. But what does that mean? Does it mean you need to lose 30 pounds or fit into a specific sized dress? I’m all for cosmetic goals, but be wary of setting a resolution that deep down you are hoping will protect you from the judgment of other people, and yourself. That is a zero-sum game that you will never win. I suggest setting meaningful goals with specific actions attached.
For example, I want to have the energy necessary to get to the gym at least five days per week and still have enough left over to play with my kids every night. To do this, I’ll need to start going to bed by 10 PM each night, so I can get up at 5:30 AM and get to the gym. If I wait until the end of the day, I’ll never go. I also need to have my breakfast prepared the night before; otherwise, I’ll end up rushing out the door, eating in the drive-thru, and demotivating myself.
Actions: Be in bed by 10, up by 5:30, breakfast prepared, cut out the drive-thru breakfast. That is what clear, actionable goals look like. Setting a goal without the necessary commitments that go into achieving that goal is an arbitrary waste of time.
Be honest about how and why you’ve failed in the past
Have you noticed that you set similar goals for yourself each year, and you rarely reach them- yet the following year, you set the same goal expecting a different result? You’ve probably never really thought about it because human beings are avoidant when it comes to assessing our painful shortcomings. Without understanding those shortcomings, however, we can never change our path and succeed.
Perhaps you tell yourself you’re going to go to the gym after work on most days of the week. But when the end of the day comes, you’re so drained that you end up going home instead. A few weeks of that failed commitment, and you’re going to quit on yourself. You’ll likely tell yourself that fitness isn’t for you because you assume that a more committed, healthy person would be able to get to the gym at the end of the day. This is a false assessment of your problem. Some people aren’t end-of-day exercisers. Ignoring the writing on the wall and trying to stick to a habit that isn’t going to work for you is a recipe for disaster. In this scenario you should have found a way to get to the gym first thing in the morning, on your lunch break, or spent a few hundred bucks on some exercise equipment for your basement. If you dropped the judgment and honestly assessed the issue (in this case, I cannot motivate myself to exercise after work), you could’ve made the proper adjustment and made a path that worked for you. Taking a hard look in the mirror and saying to yourself ‘this is where I fall short, and these are the things I will never be able to commit to, but these are the things that I CAN commit to’ is an essential practice. Focusing on what you can do and what is ‘easy,’ especially at the beginning of your journey will take you much further than trying to ram a square peg into a round hole. Assess your weaknesses and past failures and adjust your approach so you can get some wins under your belt.
Don’t attach urgency or strict timelines to your goals
Setting expectations is making a future promise to suffer. I don’t recall who I first heard this from, but in my experience, it is true. I would say the biggest mistake most of us make when goal-setting is attaching urgency and a timeline to what we want to achieve. I would go as far as suggesting that specificity can be unhelpful. When it comes to your body, I am convinced that the whole S.M.A.R.T. goal setting model should go in the trash. When you say that your goal is to lose 30 lbs by June 1st, you are setting yourself up for disappointment if your body does not respond to your arbitrary timeline- which for most of you- it won’t.
In most cases, soon as you get the slightest whiff that you are off track, you will quit. ‘I’m three months into this life change, and I am only down 11 lbs, I’ll never lose another 20 by June!’ If you set a goal to lose 30 lbs in 6-months, and after six months you only lost 1/2 that much weight, is that a failure? Of course, it isn’t, but that’s precisely how you’ll see it. On top of that, weight loss is not a linear process. Your weight is going to go up and down along the way, and if you get rattled every time the scale comes back up one or two pounds, you’ll never survive. What you need is a trajectory. Better is better. If your goal is to lose weight, set a goal to lose weight. Every month look at a four-week average of weekly weigh-ins, and if it is less than your starting weight (or the previous month’s average), you are succeeding. If it isn’t, you need to adjust.
On top of that, you need to become motivated by the act of taking care of yourself. If your only motivation to eat well, exercise, and drink less alcohol is to look good in the mirror, you are playing a losing game. If you can’t find value in moving and eating well for its own sake (being autotelic) you will never retain any of the progress you achieve. Set trajectories and lose the timeline. A forgivable means of goal setting is going to take you further than rigid ideologies.
Let go of useless relationships (and recognize when you are the problem)
If you have a drinking problem that you are trying to get under control, you stop going to the bar. You also stop hanging around people who are continually striving to pull you back into the world of drinking for their selfish reasons. The same goes for personal health and habit-breaking of other kinds. You may have to spend less time going out to eat and drink with your friends if their M.O. is getting shitfaced and eating street food at 2 AM. Try seeing these friends at earlier times in the day when this sort of behavior is less likely to happen. Explain your need to change your health and what you need from them to assist you in your success. Failing those interventions, make new friends. Just know the difference between people around you who can’t help but drag you back into their world of gluttony and excess and your desire to be around people who enable you to remain in that space. Quite often, we blame others for our lack of commitment when deep down, we seek out those who tell us that it is O.K. to be overweight, unhealthy, and hungover every weekend. There is still a time and place for indulgence, celebration, and cocktails- but it should not be the underlying theme of your social life if you are trying to live well.
Pivot on the approach, but not the goal
Sometimes you make a real effort, and the result doesn’t come. If you’ve been at it for at least three months, and little has changed, you may need to change your approach, but NOT your goal. This is a pivot strategy that I pulled from the business world that most people misunderstand. The nature of pivoting is to keep your plant foot in one place while changing the angle- it is not a complete uprooting of what you are trying to achieve. You hear these fantastic brand success stories like Instagram, who succeeded in a completely different space than what the company initially intended. What you don’t hear about is the 99% of other companies who attempt this strategy and fail. The same should go for you and your health. If your goal is to lose weight, and you don’t lose weight, a pivot is not now deciding that you are going to take up bodybuilding. A pivot is a change in strategy that gives you a new angle to approach your goal. Let’s say your goal is to lose weight, so you decide to join a pilates gym. After three months, you’ve gotten a bit stronger, and your energy levels are up, but you are no closer to the goal you set. Perhaps your body will respond better to a different style of exercise. Maybe you need to run or lift weights. Please don’t throw away the goal, and don’t throw away the basic structure of needs (in this case, exercise), change the most superficial action first, and see where it takes you. That is a real pivot.
In all the posts I have written about transforming yourself in the New Year, there is one thing that has always stayed consistent: if you want to change your life, you need to change the way you think. You need to quit looking for strategies and techniques and get introspective and do the hard work. If you don’t, you’ll be in the same body (or worse) at this time next year, looking for the same magic bullet. Health and fitness begin in the mind, and if your mind does not change, your body will remain stagnant as well. It’s a new decade. Perhaps it is time to take a different approach.
If I were to ask you what you wanted for your children’s future, you’d probably say something like, ‘I would just want them to be happy and healthy.’ That’s the answer I would give, too, but our systems and actions do not support that parental desire.
Children are becoming less and less active. Children play fewer sports, spend less time outside, and most school systems see physical activity as a luxury to be minimized, not a necessity to be maximized.
We also understand the tight connection between movement and mental health. Yet how much effort is put into the structure (both familial and social) of daily activity for our kids?
The story of the sea squirt (a sea animal who eats its brain once it plants roots in the seabed) is a cautionary tale of the tight junction between movement and the mind. Without the need to move, the brain becomes less relevant.
I’m getting into the weeds a bit here, but you get the point. There is an incongruency between what we say we want for our kids and what we are providing for our children. We buy ‘baby Einstein’ toys and iPad games that are supposed to sharpen the minds of our little ones without recognizing the fact that play is an essential tool for learning in early years.
If you want a healthy and happy child, get her outside. Put him in Gymnastics. Roughhouse. Play hide and seek. Get off of your ass and be the example and the playground for your children. The inability to move is the inability to think (unless, of course, you are Stephen Hawking), so fight for your child’s right to movement.