Happy New Year guys!
Welcome back!
The formula, the formula.
Well, it is the formula.
The only formula you need.
The 40s formula is back for the new year and we are officially one year old.
One year old!
Wow!
We should do ourselves a little party.
Happy birthday!
Right, so it's the new year and one of the things that I'm sure both of us get all the
time, in fact we know we get all the time, is how do I get back on track after Christmas?
Because we have eaten a lot, probably not been to the gym enough.
What do we do?
I mean this is something I get perennially, right?
So whether it's I just had the Christmas holidays, how do I get back on track?
It's the new year, how do I get back on track?
I went home, this is very common in the American expat experience, right?
I just went home for the summer for three months, how do I get back on track?
This is the most common thing I get.
How do I get back on track?
My first thing that I always say is the idea of being on an awful wagon is problematic
to begin with.
And it's also the new year, so now it's my new year's resolution is to lose weight.
Is that everyone's new year's resolution?
It's the most popular one.
And it's like, again, somehow the calendar turns from the 31st to the 1st and everyone
thinks they're going to have a different motivation, a different mindset, a different body and
the reality is it's the same shit you took with you from last year.
So either you're going to do something different this year, or you're going to be stuck in
that same old shit, right?
Because if nothing changes, nothing changes.
And I think what's great about the new year, in a sense, is that people do tend to kind
of have this willingness and motivation for change that kind of wanes by the end of the
year.
Right?
I think by the end of January.
Yeah, there's all those studies, right?
It's like by February 4th or something, like everyone's given up their new year's resolutions.
I think new year energy is cool.
It's great.
Like whatever, you know, it's just like, you know, for a lot of women, it's like when they
get engaged, like, oh, now I'm going to start getting in shape for my wedding.
Cool.
If that's what motivates you to get what you should be doing every other day of your entire
life going, then rock and roll.
But if you are seeing this as a time to like drop to extremes, right?
So it's like a lot of people do dry January.
A lot of people start super restrictive diets.
A lot of people cloud up my gym that I love so much, you know, with no intention of actually
using the gym regularly.
And it's like, yeah, but what's the point if you're not going to sustain it?
That's the key word, isn't it?
It's about what can you do to make sustainable changes?
Because if you want something to change, like Amanda said, you have to make some sacrifice,
some change.
Yes.
And I think like everyone will straight away sort of jump into it like diet culture.
Right.
I need to cut back on my calories.
I need to cut back on this.
But maybe if we sort of look at it a different way, what do you think about maybe instead
of saying, right, I'm on a diet now, I'm not going to eat all this shit, you just say,
right, I'm going to see, maybe I'll go to maintenance calories instead of doing a surplus.
And I will make one change.
Maybe I will start to walk every day or I will go to the gym and I might try some weight
lifting.
So rather than throwing everything at it, maybe it's best to just try one thing first.
Yes.
I think starting small and starting as you mean to go on is our great advice.
Right.
It's like a lot of people fail because they take on too much too soon.
Oh, yeah.
On the flip side of that is I don't want to belittle anyone that is going to make a massive
lifestyle overhaul.
Right.
Like that's like half of my clients.
Right.
So I have my online clients that do the regular programming with me.
And then I have a handful of clients that do what's my intensive transformation program.
And the idea is that it's a much bigger investment.
It's a much more intense journey because this is something I say to all my clients, the
size of your try has to meet the size of your why.
So for example, if you are content to just lose maybe a kg or two by the end of quarter
one, then you don't actually have to try very hard.
You can just make exactly what you mentioned, a few changes here and there.
And naturally that one to two kgs will probably come off with just a little bit more attention
to a few habits.
If you are looking to lose 20 kilos or you are looking to compete in a high rocks event
or you are looking to complete the standard chartered marathon in Singapore right in December,
which I did 900 meters of, by the way.
Whoa, whoa, don't want to get too intimidated here, guys.
That 900 meter marathoner.
But then you're going to have to rise to the challenge with a lot more effort.
Right?
Oh yeah.
The scope of your lifestyle change is going to be dependent on the scope of your goal.
So if you have this wildly insane goal, you want to get shredded, you want to get, like
I said, massive weight loss, but you're not willing to put in massive time, then you are
probably setting up for failure.
No question about it.
And I think you need to look at what it's going to take to get there as well.
Like Amanda said, if you are going to be doing high rocks, then you know that all that training
is necessary.
You can't just rock up the day before.
Sure can't rock up.
That's not a thing you rock up to.
I promise you that.
Anyone who's done one is probably chuckling.
You definitely can't rock up to a high rock.
And Amanda did it while she was pregnant.
True.
But I did not just rock up.
That's the reality.
But yeah, there was this really, so one of my nutrition certifications is through a company
called Precision Nutrition.
Shout out.
And they produce like some kind of helpful educational infographics.
One of the ones that I use all the time still with clients is called the cost of getting
lean.
Oh, and it's a side by side infographic of what a specific body fat percentage looks
like and what the effort is to get that.
I love that.
It's so useful.
I use it.
I cannot tell you because first of all, people who have never been super lean, who idealize
being super lean, have no idea the sacrifices it takes to get there.
They think that the things that take off the first five kilos are the things that take off
the last five and they sure as F are not.
They are not.
Trust me.
They are not.
I have basically decided I've given up on being super lean.
I want to enjoy my life, but I want to be active and healthy so I'm okay with what I'm
doing.
Yeah.
And super lean is also almost never, I don't want to say almost never, it's not commonly
associated with optimal health.
No.
Super leanness, especially for women, is actually related to a lot of hormones.
Diagnonal imbalances, sleep problems, all sorts of kind of irregularities.
If hyper leanness is your goal, especially if you're in your forties, you can kind of
thwart it when you're in your twenties, right?
Because again, your body is bulletproof in your twenties.
If you're listening to this in your twenties, you're welcome.
You're basically an untouchable Wolverine compared to what you are in your forties.
I don't know if I was though.
You were relative to like everyone's twenties relative to everyone's forties is going to
be like a whole different ball game.
Yeah.
A whole different ball game, right?
Again, a few exceptions there.
But yeah, the point is like, if you don't have your shit together in your twenties
and you expect to ride those same habits into your forties, you got another thing coming.
It's not going to work.
It's not going to work at all.
And again, hyper leanness is one of those things where it's like hyper leanness is all
fun and cool in your twenties when you're on Instagram and you want to look shredded,
but it actually is not super functional, not even in your twenties.
And it's definitely not super functional in your forties.
And you hear about people who say, you know, like they get lean, but they're fucking miserable.
Yeah.
And, you know, they don't have periods and they have to be, yeah, they have to be super
strict.
And now is that how you want to live your life?
Yeah.
You know, and you have to decide when you're in your forties, you've got a family.
Do you want to sit there and have dinner with your family?
There you go.
I mean, to be honest, sometimes I don't want to have dinner with my boys.
I'm actually avoiding dinner.
But you know, there's certain things and you know, if you want to be able to still go out
with your friends and you want to be able to do things, you have to decide how much
of your life you want to change versus how much of your physical appearance you want
to change.
Very true.
And again, you know, the size of your trisides, your why thing is something I use all the
time.
But another one I use all the time is if you are saying yes to something, the implication
there is that you are saying no to something else.
So if you are saying yes to a massive, relatively fast weight loss, you are absolutely saying
no to most of your carbohydrates.
You're saying no to pretty much all alcohol.
You're saying no to staying up past 10 p.m. ever.
It's like you're saying no to a lot of things.
If you're saying yes to social events, good luck.
Right.
Because again, alcohol and sleep are and again, not to say that you can't like these healthy
habits should be part of your routine generally.
But like you're definitely saying no to a lot of things if you're on a fast and heavy
weight loss journey, which is why again, neither of us actually choose that approach for most
of our clients.
It's just it usually backfires.
Yeah, because for a lot of people, it's about what can they sustain long term?
What is going to work despite your summer holiday, despite when Easter comes around,
despite when it's Halloween and Christmas and New Year's?
Now obviously, we all want to have fun and I'm pretty sure we all did have fun.
But don't use this now as a right.
I had too much fun at Christmas and now what do I do?
I basically have to be miserable for January.
It doesn't have to be.
Yeah, it does not have to be that way.
Exactly.
And this is where so the whole getting back on track thing comes in.
Right.
So my thing is you need to lay a track.
If you think you're going to get back on track, did you build one?
So meaning do you have a track to get back to or have you never had your habits in order?
Because it's real hard to get back on track if you don't even know where you're going.
Oh, exactly.
So this is where I encourage women who are thinking about how do I get back on track,
establish a track.
So get some sense of regularity, normalcy in your habits first.
Establish a bedtime if you don't have one.
Look at your protein intake if you don't know what it is.
Start exercising if you've never done that before.
Have a steps tracker or some way of monitoring your daily activity level so that you're aware
of it.
And these are the things you must do if you ever want to get back on track is make sure
that you know what your program is.
And once you know what these things are, then you can move forward and see right where do
I tweak it?
Am I not eating enough protein?
Am I eating too much fat?
Am I eating too much processed stuff?
Are my daily nighttime cookies while I watch TV derailing me?
Yeah.
And then once you can see what the issue is, you can then decide, right, what am I going
to change?
I'm going to eat those cookies, go ahead, but then maybe you think, right, OK, I'll
eat those cookies, but I might maybe increase my step count or increase my daily exercise
habit.
Whatever it is, something needs to change in order for you to make a change.
Yeah.
And this is where, you know, it was all the rage a few years ago, this terminology, I
don't think anyone uses it anymore.
It's I-I-F-Y-M if it fits your macros, right?
And I don't know that that's even a thing anymore.
I mean, Gen Z is listening to this, like, I don't know what you're talking about.
I don't think it's a thing anymore.
But the point is it actually still exists, meaning I love macronutrient based eating
for exactly the reason you're talking about, because you realize once you control your
macros that no foods are off limits.
Right.
And I know there's so many people that are like deep set in diet culture, they're rolling
their eyes right now like, oh, no foods are off limits.
Amanda, how about like donuts?
Well, if you look at a donut by the numbers, it's about 250 calories of X number of protein.
I said the X number of carbs, very little protein in a donut unless it's a protein donut.
And it's like you use your fat and carbs that day, you spend it like a budget on that donut,
and then you spend your other calories elsewhere.
Macros based eating is actually a super easy way to get on back on a track.
And again, I hate using that language, but because you control the numbers.
So it's like when you're on Christmas holidays, you might be using your macros for like gingerbread
cookies and mulled wine.
And then when you're not in that situation, you might be using your carbs macros for like
complex carbohydrates and not alcohol.
Do you know what I'm saying?
But it's like it's the same macros.
It's not like they take a holiday or take a vacation like you do.
It's the same fats, proteins, carbs and calories.
It's just that you spend them differently.
And if you find that, you know, you're still hungry after having that donut, then maybe
that wasn't the best choice of carbs and the best choice of fat.
Maybe if you decided to have a sourdough toast with some smoked salmon and an avocado and
some salad and you were like, actually, you know what?
This is probably a better option because you're getting more for your macros in that situation.
And you'll know, you'll know how you feel, especially when you're in your forties.
Like if a donut makes you feel shit, don't eat that donut.
Yes, that and that.
Oh my God.
The whole idea of like being honest and in touch with what your body is telling you.
How many women do you know in their force?
So we just interviewed a guest that said something to this extent, which is like can't drink
anymore.
I get terrible hangovers.
Drinking does not work the same as it did in your 20s.
And it's like, I think the people that are in denial about that, they're like, no, I
can drink just as well as I could before.
You can't because then you've got your three day hangover and you can't get out of it.
And it's like, it's like, don't don't act like nothing has changed.
So many things have changed, you know, in our metabolisms, in our bodies, in our lifestyles.
Like it doesn't feel the same.
It's not a bad thing to make a change, to say like, I'm not doing things the way I used
to do them.
And it doesn't have to be that you look at that donut lovingly and like, oh, I can't
eat you again.
You can.
But you also need to know that if I have this donut, it's taking away something else and
it might be hunger.
It might be you're not satisfied.
So if you eat that donut, are you then going to go looking for other food because you're
still hungry?
And is that donut really about hunger or is it about how you're feeling?
Are you bored?
It's a treat, I deserve this.
And I think a lot of the time you need to look at the deeper meaning behind what your
habits and what your food and what your activity levels are trying to tell you.
Are you tired?
Is that why you sit in front of the TV?
Are you bored?
Is that why you're binging on something?
You need to look deeper within yourself and really be honest with yourself as to what
are your habits telling you and what can you do to make a change and also see, you know,
if the TV is making you eat, maybe it's time to read a book.
Yeah, change the environment.
Change the environment.
This is another great thing, I think, for the New Year people, right?
The people that are all about the New Year's resolutions.
It's like what environmental factors can you change so that this year is markedly different
from last year?
And so it's like if you go into this diet, let's say, and you haven't changed anything
about your environment.
So perfect example, right?
It's like you still have snacks in the house, you know, whether they're from Christmas or
elsewhere, right?
You still have your house full of junk food, your husband is not on board, so he's still
ordering pizzas and like doing whatever he's going to do.
You haven't joined a gym, so you have really no access to any sort of exercise.
Again, these are all examples, right?
But you want to undertake this massive diet and lifestyle improvement program.
How?
How are you going to do that in the confines of the environment that made you the other
way?
Yeah.
Right.
So you're living in the overweight, inactive environment, but you're aspiring to the super
fit, healthy environment.
How?
How do you need to create that?
And whether like, again, first step might be getting all the crap Christmas food out
of your house.
That's number one, right?
You know, that could that could go a long way.
Number two is seeing if you can talk to your partner and friends around you to see if they
can either get on board with you for healthy lifestyle change or understand that you will
need different styles of support from them.
Right.
So, you know, you're not going to take away the pizza from the partner, let's say, but
like maybe he can just get that at work.
And that's not brought into your house every Friday night.
You know, it's like there's ways to kind of accommodate your goals alongside someone who's
not on the same goals as you.
But you have to create it.
It's not just going to fall before you like salads are not going to fall from the sky
because you're on a diet.
Right.
Like you have to make those happen.
You have to create the food, you know.
So I think what's, you know, again, build the track.
Right.
So make sure you have something to get on to when you want to make a lifestyle change.
And then secondly, create the environment where that track can run.
Yeah.
So create stations for that train to get into.
Otherwise, where's it even going?
And also don't just focus on that.
I need to lose X amount of kilos.
If losing five kilos is your goal, maybe you need to look at what steps you need to take
in order to get to that calorie deficit, which will lead to you losing five kilos.
But if you're constantly just focusing on the five kilos, let's say you lose half a
kilo, you'll be like, oh, I just lost half a kilo.
That's nothing.
Actually, it's a half kilo less than you had.
Exactly.
You have lost weight.
Exactly.
I used to get that all the time.
Like clients would be like, oh, I only lost half a kilo.
I'm like, well, that's great.
You lost something.
Yeah.
Had you not done anything, you wouldn't have lost anything.
Yeah, exactly.
Exactly.
And this is where the process goal versus the outcome goal.
So when I set goals with clients, right, when we sit down and have like a strategy session,
I'm always like, none of your goals can be a weight loss number, a body fat number.
It cannot be in that category.
It has to be a process focused goal.
So here's an example of what that would be.
So an outcome goal is the end game.
So five kilo weight loss, let's say that's your that's a process.
Excuse me.
That's an outcome goal.
A process goal is I will walk 12,000 steps a day for 28 out of the 30 days of this month.
That's a process.
Which is a great goal to aim for.
It will absolutely stimulate weight loss.
If you are not walking 12,000 steps and you start walking 12,000 steps, that will push
you toward weight loss, especially if you're doing it 20 days out of 30.
OK, now let's say you're already doing that.
OK, process goal might look different than process goal might look like.
I'm going to match my protein intake to one gram per pound of my body weight.
Right.
That might be a different way to do it.
And I'm going to hit that protein goal at least five out of seven days.
But you see what we're getting at here.
It's specific, very specific.
And it's something that you do.
It's not just something that happens.
Five kilo weight loss in this in this like, you know, ether of whatever it could be.
It's something I'm in control of.
And then you name how often you're going to do it.
Twenty eight days out of 30, five days out of seven, whatever it may be.
Right.
And then when you look back at your month of data, you've got it's like programming
computer.
Right.
It's like you got a zero or one.
It happened or it didn't.
And the number of days that it happens will tell you the timeline that it will take for
you to actually reach your goal.
Because this is the other question I'm sure you get all the time.
How long will it take me to lose five kilos?
How long?
I don't know.
How consistent can you be?
The more consistent, the less long.
Exactly.
And the less consistent.
Oh, boy.
Long.
And also, if you're not tracking how many times you're doing things, whether it's food,
whether it's exercise, then you're not going to know whether you're actually doing it.
No, no.
You got to measure what matters.
Yeah.
100%.
Without without data, not only, you know, because because I'm sure you face this to like a lot
of clients being resistant to food tracking.
They're like, oh, tracking calories, such a bummer.
I get it.
You don't you don't need to track forever, by the way.
Yeah.
But you do need to track.
Think of it like pregnancy.
OK, there are things you track during pregnancy that you don't track the other days when you're
not pregnant, like, you know, your baby's growth patterns and like the head circumference,
things that are very relevant in the moment of pregnancy.
And then when that time is done, you don't have to worry about that shit anymore.
This is sort of like counting calories.
Like in the moment of your weight loss, you need to do it.
You need to know you need to focus.
You need to be that specific.
You need to look at those little head measurements, right?
Because that's giving you a clue about what's coming next.
Once you have achieved the weight loss, once you have refined the habits that they're just
happening on autopilot, then you don't have to do that anymore.
And you know what?
There are actually so many tools out there now.
So I had a client who was putting onto an Excel spreadsheet and she was guesstimating.
So it was basically like, oh, I had three portions of chicken.
And apparently one portion of chicken was the size of a matchbox.
And she was using the same thing with tofu.
Now the problem is, is a matchbox size of tofu is not the same amount of protein as
a matchbox size of chicken breast, for example.
And I then said to her, all right, look, there's this AI tool out there where all you have
to do is snap a picture right in where you got the food from.
And it will calculate it based on the data.
It's not, I mean, you know, obviously there's different ways of tracking, but it's easier
than having a weighing scale.
It's kind of giving her and where she thought she was hitting her protein target, she was
getting about 60, 65 grams a day.
She thought she was getting much more.
Yeah.
Because now that she's using this tracking is actually really made her notice I wasn't
getting enough.
And now I'm seeing that she's getting 140 because she's actively trying to hit her protein
target.
Yeah.
So sometimes you think, oh, I'm eating plenty of protein.
You know, I had chicken in my salad and then I had a soy latte, but actually the amount
of protein you're getting will vary based on the source of your protein as well.
Yeah, you're absolutely right.
And you know, this brings me back to the thing of like ignorance is bliss, right?
It's so easy to just not track, not use data, not know what's in your food and then bitch
and moan about what your weight is or what you're, you know, why you're so tired all
the time or whatever.
It's like, yeah, that's one way to do it is to just not explore and not be literate about
what you're putting in your mouth and then, you know, just complain about it.
Another way you might want to consider is exactly what you said.
Explore different tools to get what you want.
Yeah.
You know, again, food tracking, maybe I'm old school, like it's easy for me to communicate
that way because it's like a calculator.
You know, it's like I'm like, I love numbers.
Yeah.
Like that's very easy.
But for someone who's more visual, the photo can be a great way to do it.
But the point is data is data.
You've got to track it.
Again, you've got to measure it if you want to manage it.
And to say to be resistant to data collection is definitely a step that you're not ready
yet for the goal that you've described.
Yeah.
And that's the thing.
It's kind of like, you know, you depending on what your goal is.
So like, let's say you've got 10, 15 kilos to lose.
Actually, just tracking through an AI app, taking a photo, it's probably going to be
enough for you to, to make some changes.
But if you have got a very specific goal, you're in that last five kg, then you have
to measure.
And it's not measuring with cups and spoons and shit.
You then have to get away and scale out and be really precise.
You know, you can't have a salad, put shit load of olive oil on there.
Because actually, yes, olive oil is healthy.
And yes, everyone should be using olive oil.
And it's a good omega three, you know, it's great for you.
But it's still calories.
Yes.
And it does count.
And, you know, at the end of the day, if it's the only way it's going to make you eat your
salad, then maybe try a spray version.
So you're not, you know, pouring in half a cup of olive oil.
Well, that's the nutrition literacy process, right?
You have to be aware of what are the costs of these foods.
And again, I use costs and stuff.
And I use the financial analogies all the time, because it's the most relevant for most
of us, right?
It's like your calories are a budget.
Your protein is the rent.
You pay it first.
And then you make up whatever you have left in terms of like how you want to use your
fats and carbs.
I like that.
I like that analogy.
It is.
You got to pay the rent.
You don't pay the bottom line, which is your protein count every day.
And then again, your calories is your overall budget.
And then you can play around with your carbs and your fat based on how your lifestyle,
your preferences, all that type of stuff.
But this brings up another great question, which is what is healthy, right?
So this is it.
So in the context of the New Year's resolutions, I always get I'm going to eat healthier.
I'm going to be clean.
And then all of a sudden we start seeing and again, someone who reviews food logs all the
time, we start seeing quinoa bowls with pomegranate seeds and 10 different types of pumpkin seeds
and like some sort of like yogurt.
That does sound delicious.
Again, if you're you know, you're a city person, rock on.
But the point is like they're just putting stuff on there because they heard it was healthy.
Or, you know, some article came out that chia seeds are great for whatever.
And it's like, yeah, but put it by the numbers.
See if that works for what you want.
So that's the one thing is like, make sure that you know you're in control of your eating
pattern as it relates to your goal.
I'm going to have an oat milk latte.
You know, like, like, why?
Yeah.
If you're vegan, I totally get it.
I can see why you want oat milk latte.
If you're someone who is omnivorous, why would you choose oat milk, a highly processed food
with almost always artificial sweeteners?
Like why would you get artificial sweeteners?
Or is it I'm pretty sure the sugar in there?
Well, again, depends on the brand, right?
Yeah.
And I don't want to throw any brands under the bus.
But, you know, I would say check the label on your oat milk and just see what you see
what you're working with.
But yeah, people are like, oh, I heard oat milk was healthy or I heard soy milk was healthy.
Is it for you?
And also, like, the standards are not clear across the board.
So I always bring up the example of Starbucks soy milk.
Like Starbucks soy milk has so much added sugar in it.
That's why it tastes good.
Yeah.
You know, it's not like the soybean milk that you're making at home where you're pressing
your edamame pods through a through a juice press.
No, it's like that stuff is highly processed, highly sugared.
Really best to avoid.
Yeah.
And you might actually get more satiety if you just had a normal latte.
I mean, what is the kind of an oat milk latte versus a normal?
Again, wildly depends on the oat milk you're choosing.
And that's the other thing.
Like the so milk is milk is milk.
Yeah.
So if you're choosing full cream or you're choosing skim or, you know, less fat, that's
obviously different.
But at the end of the day, like it's one ingredient.
The ingredient is cow's milk.
So it's either the full fat version or the low fat version with oat milk, soy milk, all
these other ingredients.
The ingredients list could be a mile long or it could be really high quality and only
be the thing.
But have you noticed also the barista what versions are probably worse because they have
to add all that shit to make it froth and, you know, give you that nice mouth feel.
Yeah.
So the quality of these things vary so wildly, which brings it back to like, for the majority
of people, the simplest approach works best.
So rather than trying to wade through the multiple oat milks and whatever, you know,
why don't you just get a really nice milk that you enjoy?
You don't mean like milk, milk, cow.
Have you heard this is milk actually is called fit milk.
This is free advertising.
Yeah.
Come sponsor us.
So they go through this like cold, I don't know, processing thing where it reduces the
fat count, but increases the protein count.
Okay.
So I'd be interested.
Yeah.
I mean, because that's really what whey protein powder is, right?
It's like they just, they distill from dairy whey, but they make it into just the protein
isolate, right?
So it's like, if they do that with already with whey, milk is basically the same thing.
So that makes total sense.
You can get some fit milk.
Is this in Singapore?
It's in Singapore.
I've been getting it from, I'll send you the link.
I've picked it up from Fair Price and I've picked it up on Redmark.
I've just named all of the grocery stores.
Thank you.
You're welcome.
Oh, but yeah, so again, when it comes to getting back on track, cause I do want to make sure
that we recap the main points here.
Number one is again, build the track, make sure that you know what your program is so
that you can return to it.
Cause without proper habits in place, you never know where to go next.
So make sure that you have a track.
Number two, make sure that your environment is conducive to where you want to go.
So cool that you built the track, but where is the train going?
You need to be able to see the trees from the forest.
Yes, exactly right.
And then third is make sure that you're crystal clear on your goals so that you can shape
a healthy diet or healthy habits.
And I'm putting air quotes for those who are listening on audio.
You can make sure that healthy for you is moving you in the direction of your specific
goals.
Exactly.
Right.
Healthy for you may not be healthy for someone else and that's perfectly fine.
Be crystal clear in your goal and make sure that the habits that you're curating move
you toward that goal.
And another big point is make sure, well not make sure, but you know, try and be mindful
that this is not a short term fix.
Nothing is ever a short term fix.
So what you put in is what you're going to get out.
And ideally, especially if you're in your forties, you kind of want to build in habits
that are going to be sustainable for the long term and change requires consistency.
And if you don't keep up with these habits, you'll fall back into your old habits, which
will put you back in the same place you were before.
Yeah, exactly.
Make as many votes as you can for the person that you want to be.
Right.
If you're trying to make a change, you have to make more habits and activities in your
day that are toward the aspiration part rather than who you were before.
Exactly.
And on that note, I guess we will say happy new year, guys.
Happy new year.
Thank you for sticking with us.
We'll see you in season four.