Episode 151: A Gift To Our Listeners, A Holiday BCB - Behavior Change Basics

In this episode of PATH Positive Approaches to Health, Toni & Jenny offer up this BCB as they dive into the challenges of maintaining health behaviors during the busy and stressful holiday season. Both share their personal health struggles—Jenny's diagnosis of Small Intestinal Bacterial Overgrowth (SIBO) and Toni's knee injury and upcoming surgery—and discuss the toll these challenges can take on health habits.
Key Topics in This Episode:
1. Health Challenges & Personal Experiences:
o Jenny opens up about her recent diagnosis of SIBO and the adjustments she’s had to make to her diet, including adopting a low FODMAP plan.
o Toni shares the emotional and physical impact of her knee injury, and how it's influenced her physical activity routine leading up to surgery.
o Both hosts reflect on how these health challenges have deepened their empathy for clients and patients who face similar obstacles.
2. The Holiday Season: Stress, Boundaries & Self-Care:
o The holidays can be a time of added stress, but it’s also a crucial opportunity to prioritize self-care. Jenny and Tony discuss strategies for setting boundaries, managing stress, and carving out space for personal well-being during the season.
3. Mindset & Coping Strategies:
o A focus on the power of mindset when dealing with health challenges and behavior change. The hosts talk about the importance of courage, problem-solving, and exploring new ways to navigate health obstacles during a time of year when temptations and disruptions are high.
4. Grief, Acceptance, and Adaptation:
o Jenny and Toni touch on the emotional side of dealing with health changes, including the grief of lost abilities and favorite foods. They share their experiences with accepting these changes and learning to adapt, emphasizing the importance of self-compassion.
5. Tools & Resources:
o Jenny and Toni recommend tools that have supported them in their behavior change journeys, such as the Fig app and the Monash Diet app. These resources help manage dietary restrictions and promote healthier habits despite challenges.
6. Practical Tips for Managing Holiday Stress & Behavior Change:
o The hosts share practical tips for listeners to manage stress and maintain healthy behaviors during the holiday season. From trying new recipes and adjusting routines to incorporating gratitude practices, they provide actionable advice to help listeners stay on track.
Resources Mentioned:
• Fig app for dietary tracking and meal planning. Listen to the founder of FIG, Andrew Hollar in PATH episode 124, February 23, 2023
• Monash Diet app for managing the low FODMAP diet and dietary restrictions.
Whether you’re navigating your own health challenges or trying to stay on track during the holidays, this episode is packed with empathy, practical advice, and mindset strategies to help you maintain a healthy lifestyle and manage behavior change, even during the busiest time of year.
Listen Now: Tune in to hear Toni & Jenny’s candid reflections, practical tips, and empowering advice for making behavior change a priority—no matter what life throws your way.