Episode 21: Resolution Reboot: Ditching the Diets for Sustainable Habits

New Year, same you — smarter habits. This year, we’re ditching the all-or-nothing resolutions and building a version of wellness that actually fits your real life.

• Key Talking Points:
  • The All-or-Nothing Trap: Why perfection-based resolutions fail and how low-effort, high-impact habits are the true catalyst for long-term success.
  • Protein as a Keystone Habit: How prioritizing protein at meals stabilizes hunger, supports energy, reduces cravings, and becomes an accessible anchor for busy schedules.
  • Micro-Planning vs. Meal Prep: The power of simple, 5-minute planning anchors — like repeating meals, grab-and-go proteins, and grocery shopping by the protein-fat-fiber formula.
  • Intention Setting: Moving away from scale-based goals and toward how you want to feel — calmer mornings, sustained energy, feeling lighter in your body.
  • Positive Reinforcement: Why habits need reward loops (Atomic Habits principle) and simple ways to make healthy choices feel satisfying and repeatable.
  • Anchor Habit Stacking: One tiny, attached-to-existing action that creates momentum without adding more work.
  • Default Day Menu: Creating an autopilot set of meals for overwhelmed days and building a Notes App + photo album of “go-to” meals that make eating well effortless.

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