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Hey everybody and welcome to your custom deep dive.

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Today we're gonna be diving into,

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well, building a healthier lifestyle.

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And not even just the diets, the workouts,

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but like how to actually make those choices stick,

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long term.

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Yeah, that's really, it is fascinating.

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We can get so caught up in all the like specifics about it

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and we kind of forget that the like,

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the real kind of secret ingredient to all of it

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is the motivation.

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It's like having all the tools in the garage,

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but no desire to actually build anything.

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Exactly.

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Luckily the sources you shared are all about understanding

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and like really boosting that drive.

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Yeah, and they make a really, I think,

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crucial distinction between intrinsic

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and extrinsic motivation.

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So think of it this way.

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Are you making changes because they like,

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genuinely feel good, that's intrinsic?

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Yeah.

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Or are you driven by maybe like, some external rewards?

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Like, you know, wanting to fit into a certain size

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or something, or trying to impress somebody else

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that would be more extrinsic.

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Okay, I get the difference,

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but why does it even matter in the long run?

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Well, you know, thinking about it like this,

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extrinsic motivation is kind of like sprinting

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to a finish line, you know what I mean?

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It can be really powerful, but it's, you know,

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it's a short term thing, it fades pretty fast.

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And intrinsic motivation is more like,

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if you were going on like, a scenic hike, you know,

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and you could just do it all day.

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It's really about enjoying the journey itself.

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That makes so much sense,

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like building a lifestyle you actually love,

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not just like chasing some finish line.

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Exactly.

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And you're more likely to stick with something

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that brings you like, genuine joy, right?

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Precisely.

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And you know, the sources are really packed

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with a lot of different ways that you can like,

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tap into that intrinsic motivation.

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And one thing they really emphasize is starting small.

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So instead of saying,

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okay, I'm gonna change my entire life overnight,

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you know, maybe focus on making like,

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these tiny little tweaks that you can actually keep up with.

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Which is perfect,

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because it sounds like you already are pretty knowledgeable

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in this area about health and fitness.

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So it's not like you need this huge overhaul.

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It's like, we're talking about the small tweaks

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to amplify what you're already doing.

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So like, what kind of small changes are we talking?

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I'm very intrigued.

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So imagine this, you decide, okay,

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instead of having that afternoon soda,

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I'm gonna have a glass of water.

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Okay.

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Or, you know what, I'm gonna wait for the lift.

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I'm just gonna take the stairs today.

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Okay.

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Or, you know what, I'm gonna try to incorporate like,

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five minutes of mindful grieving into my day.

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Yeah.

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And it might seem like small potatoes, but.

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But it's like that compound,

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you know how my financial advisor's

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always talking about compound interest?

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Yes.

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It's like the health equivalent.

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It is.

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That's a great analogy.

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And there's actually like, hard science behind this,

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you know, there've been studies that have shown

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that people who focus on these really small,

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incremental changes,

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are actually more likely to stick with them long-term

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than those who try to do,

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like these radical transformations.

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So it's less about willpower

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and more about working with our natural tendencies.

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Yes, exactly.

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That already that's way less intimidating.

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Yeah.

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Because our brains, I mean, think about it,

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they thrive on like, routines, achievable goals.

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And so, when we're setting ourselves up

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for these smaller wins,

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it's like we build this momentum

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and it gives us more confidence,

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and then that fuels us to wanna keep going.

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Okay, I'm totally on board

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with this whole small changes approach.

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But how do we actually like, put it into practice?

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So this is where that personalized action plan comes in.

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And one of the sources actually lays out

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a really like, brilliant step-by-step guide for this.

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And it's all about customization.

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It starts with like, really defining

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what your unique health goals actually are.

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I like how it emphasizes like,

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this isn't a one size fits all.

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No, this is about you

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and discovering what truly matters to you.

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What are you hoping to achieve?

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And being like, specific, right.

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Instead of, I wanna be more active,

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it's like, I am going to incorporate

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a 20 minute walk into my day.

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Yes, that's the beauty of setting those smart goals.

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So we want them to be specific, measurable, achievable,

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relevant and time-bound.

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Yeah.

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It takes all the guesswork out of it.

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Okay, love it.

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So we've got the smart goals,

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we're breaking them down, what's next?

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Okay, so one of the things that I found so interesting

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in a lot of these sources

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was this emphasis on celebration.

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So we're actually talking about rewarding yourself

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for these milestones, whether they're big or small.

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It's not just about being disciplined

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and having a lot of grit.

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It's gotta be like, enjoyable too.

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You wanna enjoy the journey.

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Well, hold on, this feels almost revolutionary to me

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because we're so used to associating healthy living

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with restrictions and deprivation

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and this is like, no, we're celebrating.

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I like where this is going.

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Yes, exactly.

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It's about really like shifting our mindset

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from punishment to pleasure.

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And there's actually a scientific basis for this too.

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When we celebrate those wins,

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it actually triggers the release of dopamine,

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which is your brain's reward chemical.

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Oh, okay.

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So it actually makes you feel good.

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So we basically need to become

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our own personal cheerleaders.

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I'm here for that.

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But on a serious note, it does make sense

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that if our brain is associating these healthy habits

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with feeling good, it's like, duh,

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we're gonna wanna do it more.

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Were there any fun reward examples

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from the sources that stuck out to you?

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Oh yeah, there were a few.

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One of them was, maybe you treat yourself

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to a new workout outfit or something,

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or a book that you've been wanting to get.

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Another one suggested a digital detox day.

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So you just silence all your notifications,

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dive into a good novel.

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Oh my God.

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My personal favorite though was a self-care day,

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just dedicated to relaxation and rejuvenation,

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whatever that looks like for you.

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That's so true.

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I actually, I recently started keeping a success journal

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and it's been so cool to look back

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and see how far I've come

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and just acknowledge those wins

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no matter how small they seem in the moment.

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I love that.

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It's so great.

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And those little wins really do pave the way

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for the bigger victories.

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But of course, we can't talk about

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building these healthy habits without addressing

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Elephant in the room.

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Bumps in the road.

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Because motivation isn't always gonna be a constant.

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You know what I mean?

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Oh, tell me about it.

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Like happens.

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It's like we get busy, we get stressed,

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sometimes we're just tired.

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So how did the source suggest we navigate

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those little dips in motivation

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and asking for a friend?

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Well, your friend is in good company

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because it happens to all of us.

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One of the sources actually called it

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like a natural part of any journey, not just health.

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The real key though that they emphasized

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is how we respond to them.

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And it all comes down to self-compassion.

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Yeah, okay.

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So less I totally blew it and more,

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okay, this happened, what can I learn?

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Exactly.

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How can I get back on track?

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Yes.

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Because it's really about viewing these setbacks

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not as failures, but like these valuable data points

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in your journey.

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And they might even be a sign that like

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maybe you need to kind of reassess your goals.

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Maybe they were a little too ambitious to begin with.

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Well, one source even suggested

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like creating a contingency plan.

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What I thought was pretty smart.

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Oh, I love it.

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Like you know those common obstacles are gonna be there.

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Like a crazy work week is coming up

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or you've got travel or family stuff.

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So like knowing that that's coming up

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and you have a plan to deal with it.

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It's like packing snacks when you know

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you're gonna be on the go.

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You're setting yourself up for success.

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That is such a good analogy.

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Cause it's true, if you wait until the last minute,

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you're like, wow, I guess I'm just gonna eat,

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you know, candy bars from the vending machine.

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Exactly.

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I also noticed there was a lot of emphasis

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on mindfulness in those moments.

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Yes.

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Can you speak to that a little bit more?

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Yeah, because mindfulness could be like a total game changer,

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especially when it comes to, you know,

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maintaining motivation.

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Yeah.

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And it's really just about grounding yourself

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in the present moment.

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You know, acknowledging those difficult feelings

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without judgment and then kind of choosing

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how you wanna respond.

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So instead of like that negative self-talk spiral

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after like quote unquote a bad day,

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it's like, okay, pause, take a breath.

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Yes.

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What can I do to like support myself right now

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that would feel really good?

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Exactly.

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And sometimes that might look like taking a break,

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you know, maybe you adjust your expectations a little bit.

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Yeah.

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Or even just reminding yourself that progress,

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yeah, it's not always linear.

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Right.

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It's journey.

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There are peaks and valleys and that's okay.

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Yeah.

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What really matters is that we keep showing up

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for ourselves.

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Yes, love it.

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Even when it's tough.

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This is all resonating so much.

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And it's really, it's like we're building a muscle,

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that self-compassion muscle.

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Yes.

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The more we practice it, the stronger it gets.

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Yes.

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One thing that's been coming up for me a lot

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is this idea of sustainability.

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Yes.

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It's not about reaching like this destination.

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It's like creating a lifestyle.

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Exactly.

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And it's it long-term.

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Yes.

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And the sources have a lot of really good tips

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on like how to actually do that.

276
00:08:48,720 --> 00:08:52,520
And one that I really liked was to like find activities

277
00:08:52,520 --> 00:08:53,760
that you actually enjoy.

278
00:08:53,760 --> 00:08:54,600
Oh yeah.

279
00:08:54,600 --> 00:08:56,620
Because if you hate running,

280
00:08:56,620 --> 00:08:59,000
you're probably not gonna keep running, you know.

281
00:08:59,000 --> 00:09:01,060
But if you love to dance, you know,

282
00:09:01,060 --> 00:09:02,760
then incorporate that into your routine.

283
00:09:02,760 --> 00:09:03,600
I love that.

284
00:09:03,600 --> 00:09:05,960
Honoring what actually feels good for your body,

285
00:09:05,960 --> 00:09:06,960
your personality.

286
00:09:06,960 --> 00:09:07,800
Yes.

287
00:09:07,800 --> 00:09:09,840
It's about creating a lifestyle

288
00:09:09,840 --> 00:09:11,880
that supports your wellbeing.

289
00:09:11,880 --> 00:09:15,280
Not one that you feel like you have to force yourself to do.

290
00:09:15,280 --> 00:09:18,480
So much of this boils down to self-awareness.

291
00:09:18,480 --> 00:09:19,320
Yeah.

292
00:09:19,320 --> 00:09:21,560
Tuning in, what do I need, what feels good.

293
00:09:21,560 --> 00:09:25,220
But self-awareness on its own isn't always enough.

294
00:09:25,220 --> 00:09:27,160
What are some other strategies they highlight

295
00:09:27,160 --> 00:09:29,520
as far as building that sustainability?

296
00:09:29,520 --> 00:09:31,240
Well, another really practical tip

297
00:09:31,240 --> 00:09:34,060
is to like set realistic goals,

298
00:09:34,060 --> 00:09:35,600
which I know we talked about earlier.

299
00:09:35,600 --> 00:09:37,920
But it really is about understanding your own capacity.

300
00:09:37,920 --> 00:09:38,760
You know what I mean?

301
00:09:38,760 --> 00:09:41,520
Like what can you realistically do given your lifestyle?

302
00:09:41,520 --> 00:09:42,360
Yeah.

303
00:09:42,360 --> 00:09:44,040
And working with your life, not against it.

304
00:09:44,040 --> 00:09:46,240
And that might look like, you know, starting small,

305
00:09:46,240 --> 00:09:49,640
and then as you like build that confidence and momentum,

306
00:09:49,640 --> 00:09:53,760
maybe you gradually increase like the intensity,

307
00:09:53,760 --> 00:09:55,160
the duration, whatever it is.

308
00:09:55,160 --> 00:09:57,720
I think so many of us, myself included,

309
00:09:57,720 --> 00:09:58,720
we're guilty of that.

310
00:09:58,720 --> 00:10:01,080
Especially at the start of a new year or a new season.

311
00:10:01,080 --> 00:10:01,920
Oh yeah.

312
00:10:01,920 --> 00:10:04,640
It's like we want to transform overnight.

313
00:10:04,640 --> 00:10:05,480
Yeah.

314
00:10:05,480 --> 00:10:07,640
And when we don't, cause that's not how it works.

315
00:10:07,640 --> 00:10:08,480
Right.

316
00:10:08,480 --> 00:10:09,320
We feel discouraged.

317
00:10:09,320 --> 00:10:10,480
That's so true.

318
00:10:10,480 --> 00:10:12,040
What are your thoughts on that?

319
00:10:12,040 --> 00:10:14,480
I think that's such a crucial point because you're right.

320
00:10:14,480 --> 00:10:18,080
Like lasting change, it takes time.

321
00:10:18,080 --> 00:10:18,920
Yeah.

322
00:10:18,920 --> 00:10:20,080
And there will be setbacks along the way.

323
00:10:20,080 --> 00:10:20,920
Yeah.

324
00:10:20,920 --> 00:10:24,680
But I think it's also about being flexible and adaptable.

325
00:10:24,680 --> 00:10:25,520
Okay.

326
00:10:25,520 --> 00:10:28,040
Because things are going to change and shift.

327
00:10:28,040 --> 00:10:29,320
And it's like life.

328
00:10:29,320 --> 00:10:30,160
Yeah.

329
00:10:30,160 --> 00:10:31,560
And instead of like seeing that as,

330
00:10:31,560 --> 00:10:32,960
oh, I have to go back to the drawing board.

331
00:10:32,960 --> 00:10:35,000
It's like, okay, how can I, you know,

332
00:10:35,000 --> 00:10:37,600
use this as an opportunity to kind of learn and grow?

333
00:10:37,600 --> 00:10:39,680
It's like that growth mindset we were talking about earlier.

334
00:10:39,680 --> 00:10:40,520
Exactly.

335
00:10:40,520 --> 00:10:42,040
So it's like, those hiccups are going to happen.

336
00:10:42,040 --> 00:10:43,240
They're inevitable.

337
00:10:43,240 --> 00:10:44,360
But it's not a failure.

338
00:10:44,360 --> 00:10:47,600
It's just an opportunity to be like, okay, course correct.

339
00:10:47,600 --> 00:10:48,680
Yes. Love it.

340
00:10:48,680 --> 00:10:50,160
Keep it moving.

341
00:10:50,160 --> 00:10:51,000
Exactly.

342
00:10:51,000 --> 00:10:52,000
And speaking of growth,

343
00:10:54,040 --> 00:10:56,640
our sources also touched on the importance of like

344
00:10:56,640 --> 00:10:58,680
lifelong learning when it comes to this stuff.

345
00:10:58,680 --> 00:11:00,480
Lifelong learning, huh?

346
00:11:00,480 --> 00:11:02,760
So it's not just checking the boxes and being done.

347
00:11:02,760 --> 00:11:04,760
It's like staying curious.

348
00:11:04,760 --> 00:11:05,600
Yeah.

349
00:11:05,600 --> 00:11:09,440
Like our approaches to health can like evolve as we do.

350
00:11:09,440 --> 00:11:10,280
Exactly.

351
00:11:10,280 --> 00:11:11,120
I like that.

352
00:11:11,120 --> 00:11:12,240
And actually one of the sources pointed out that,

353
00:11:12,240 --> 00:11:14,960
you know, health research, it changes all the time.

354
00:11:14,960 --> 00:11:18,200
So we have to be open to like new findings and stuff too.

355
00:11:18,200 --> 00:11:19,040
Yeah.

356
00:11:19,040 --> 00:11:21,640
And they even suggested like exploring different avenues

357
00:11:21,640 --> 00:11:22,480
of learning.

358
00:11:22,480 --> 00:11:24,080
So it can be books, it could be podcasts,

359
00:11:24,080 --> 00:11:25,680
maybe online courses, you know?

360
00:11:25,680 --> 00:11:26,520
Yeah.

361
00:11:26,520 --> 00:11:29,720
Just to kind of keep deepening your own understanding

362
00:11:29,720 --> 00:11:30,560
of this stuff.

363
00:11:30,560 --> 00:11:33,240
It's like we become like our own health advocates.

364
00:11:33,240 --> 00:11:35,600
We're really taking charge and like being proactive.

365
00:11:35,600 --> 00:11:37,360
You know, I was listening to this podcast the other day.

366
00:11:37,360 --> 00:11:38,200
Yeah.

367
00:11:38,200 --> 00:11:39,800
It was all about the brain connection.

368
00:11:39,800 --> 00:11:40,640
Oh wow.

369
00:11:40,640 --> 00:11:41,480
And I was like, what?

370
00:11:41,480 --> 00:11:42,320
Yeah.

371
00:11:42,320 --> 00:11:43,400
It totally blew my mind.

372
00:11:43,400 --> 00:11:45,760
And it just made me realize like there's so much more

373
00:11:45,760 --> 00:11:48,640
to this whole world of like health and wellness

374
00:11:48,640 --> 00:11:51,360
than just, you know, diet and exercise.

375
00:11:51,360 --> 00:11:52,200
Absolutely.

376
00:11:52,200 --> 00:11:54,640
And it's so inspiring to see you like embracing

377
00:11:54,640 --> 00:11:56,080
that curiosity, which I love.

378
00:11:56,080 --> 00:11:58,200
And you know, one of the things that I thought was so neat,

379
00:11:58,200 --> 00:12:01,200
kind of a theme that emerged from a lot of these sources

380
00:12:01,200 --> 00:12:04,400
was this idea of like a ripple effect

381
00:12:04,400 --> 00:12:05,720
when it comes to motivation.

382
00:12:05,720 --> 00:12:06,680
Ah.

383
00:12:06,680 --> 00:12:08,800
So it's like, as we're in our own journeys,

384
00:12:08,800 --> 00:12:09,640
Yeah.

385
00:12:09,640 --> 00:12:13,040
it can actually inspire and support the people around us.

386
00:12:13,040 --> 00:12:16,120
I love that, like this chain reaction of like good stuff.

387
00:12:16,120 --> 00:12:16,960
Exactly.

388
00:12:16,960 --> 00:12:19,280
We start with ourselves and it expands outward,

389
00:12:19,280 --> 00:12:21,480
like our families, our friends,

390
00:12:21,480 --> 00:12:22,320
Exactly.

391
00:12:22,320 --> 00:12:24,000
maybe even like our communities, you know?

392
00:12:24,000 --> 00:12:24,840
Absolutely.

393
00:12:24,840 --> 00:12:28,440
And it doesn't have to be like this big grand thing either.

394
00:12:28,440 --> 00:12:31,120
Like, you know, maybe you share your story with somebody.

395
00:12:31,120 --> 00:12:31,960
Right.

396
00:12:31,960 --> 00:12:32,800
Or you're just leading by example

397
00:12:32,800 --> 00:12:35,800
or even just offering a listening ear, you know,

398
00:12:35,800 --> 00:12:39,040
to somebody who's like also trying to, you know,

399
00:12:39,040 --> 00:12:40,360
make some changes.

400
00:12:40,360 --> 00:12:43,720
Some of them even talked about like joining wellness groups

401
00:12:43,720 --> 00:12:45,480
or, you know, online communities

402
00:12:45,480 --> 00:12:48,080
to have that kind of support and accountability.

403
00:12:48,080 --> 00:12:49,440
It's like that saying,

404
00:12:49,440 --> 00:12:52,200
if you want to go fast, go alone.

405
00:12:52,200 --> 00:12:54,520
If you want to go far, go together.

406
00:12:54,520 --> 00:12:56,160
Yes, I love that.

407
00:12:56,160 --> 00:12:57,720
And speaking of going far,

408
00:12:57,720 --> 00:13:00,480
we've covered so much ground in this deep dive.

409
00:13:00,480 --> 00:13:01,320
We really have.

410
00:13:01,320 --> 00:13:02,160
It's kind of amazing.

411
00:13:02,160 --> 00:13:03,360
It's been quite a journey, hasn't it?

412
00:13:03,360 --> 00:13:04,200
I see.

413
00:13:04,200 --> 00:13:05,760
I mean, we've talked about everything from like,

414
00:13:05,760 --> 00:13:08,000
the different nuances of motivation

415
00:13:08,000 --> 00:13:13,000
to like actually like building those sustainable habits,

416
00:13:13,080 --> 00:13:15,240
learning how to like roll with the punches,

417
00:13:15,240 --> 00:13:17,200
you know, when those setbacks inevitably pop up

418
00:13:17,200 --> 00:13:19,520
and just use them as opportunities to grow.

419
00:13:19,520 --> 00:13:21,760
So as we kind of wrap up here,

420
00:13:21,760 --> 00:13:23,360
what's like the key takeaway

421
00:13:23,360 --> 00:13:26,520
that you're hoping our listener is walking away with today?

422
00:13:26,520 --> 00:13:28,360
You know, I think it really boils down to this.

423
00:13:28,360 --> 00:13:30,480
Creating a healthier life.

424
00:13:30,480 --> 00:13:35,120
It's not about striving for this like finish line, you know.

425
00:13:35,120 --> 00:13:37,200
It's really about embracing the journey,

426
00:13:37,200 --> 00:13:40,200
figuring out what lights you up, what motivates you,

427
00:13:40,200 --> 00:13:42,360
and celebrating every step along the way.

428
00:13:42,360 --> 00:13:43,200
Beautifully said.

429
00:13:43,200 --> 00:13:45,000
And remember, you don't have to do it alone.

430
00:13:45,000 --> 00:13:46,680
Lean on that support system,

431
00:13:46,680 --> 00:13:49,440
celebrate those wins no matter how small they are.

432
00:13:49,440 --> 00:13:51,560
And like never underestimate the power

433
00:13:51,560 --> 00:13:53,760
of those small but consistent changes.

434
00:13:53,760 --> 00:13:54,960
Yes, love it.

435
00:13:54,960 --> 00:13:56,400
Amazing.

436
00:13:56,400 --> 00:13:57,720
Well, this has been so insightful.

437
00:13:57,720 --> 00:14:00,520
Thank you for taking a deep dive with me.

438
00:14:00,520 --> 00:14:01,480
Oh, thank you for having me.

439
00:14:01,480 --> 00:14:02,320
This was so fun.

440
00:14:02,320 --> 00:14:03,920
And to all of our listeners out there,

441
00:14:03,920 --> 00:14:06,640
we'll catch you next time on the deep dive.