May 24, 2024 • 37 mins
Are your health goals gathering dust in the back of your mind? Join me, Dr. Dwain Woode, as we roll our sleeves to transform them into actionable, tangible plans. This episode isn't just about lofty aspirations; it's about equipping you with the S.M.A.R.T. (Specific, Measurable, Achievable, Relevant, and Time-bound) framework to set goals that stick. We're talking numbers – from dialing in on precise blood sugar levels to pacing your weight loss journey in half-pound weekly increments. Get ready to swap out wishful thinking for a clear roadmap to success.
Managing weight and diabetes doesn't have to be a solo trek up a mountain. You're not alone in this journey. I'm here to guide you through the complex interplay of nutrition and exercise while shedding light on the psychological and social forces that shape our eating habits. We'll navigate through the challenges of crafting a structured meal plan, establishing consistent exercise routines, and steering clear of emotional eating. By setting incremental, realistic targets, we build a sustainable path that's tailored to your life – one where you're in the driver's seat, cruising towards better health.
Imagine the power of reducing insulin levels, curbing sugar cravings, and achieving sustainable weight loss. That's what we're aiming for in this episode.
We're stepping into a year where 'new year, new you' isn't just a slogan; it's a transformation we embark on together, with S.M.A.R.T. goals as our trusty companions. Tune in and turn your aspirations into the life you've always wanted.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Often we get questions about how to succeed.
How do we get better in all thethings we do and, specifically,
how do we get better in termsof our health?
You know, it's interesting thatoftentimes we don't have
problems and we don't havedifficulty succeeding because we
(00:22):
don't want to succeed orbecause we don't have a desire,
but we often have troublebecause we don't have a plan and
we don't have clear goals.
And that's what we're going tobe talking about tonight on this
show.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
E, the E stands forendocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,your life, avoid complications
(00:44):
and go to the next level.
We're creating the life we'vealways wanted and in this year
2024, our new theme is New Yearyou, you.
(01:19):
Over the last several months,we've been talking about putting
our diabetes in remission,about reversing our diabetes,
and tonight we're going to justcontinue that entire, continue
that process as we discuss howdo we set healthy goals, what is
the process for doing that andhow do we go about doing it.
And so we're going to talkspecifically about how do we set
smart goals.
Smart goals are the things thatwe're going to be using.
(01:42):
As I mentioned at the top of theshow, it's uncommon for people
to just fail because they wantto.
Now there are places, there aretimes when, because of
circumstances, we've decidedthat we're not going to do that.
But, for the most part, if youhave a desire, if you have an
(02:03):
idea, if you want to succeed insomething, often the reason that
that thing does not come tofruition, the reason it doesn't
succeed, is not because youdon't have a desire, because
we've all got desires, like Iwant to lose weight, I want to
get better blood sugar, I wantto make some money, right.
I want to have a bigger house,I want to have a better job, I
(02:26):
want to marry a prince right.
So all of those are dreams.
They are desires that we have.
But a desire, a dream without aplan, remains a dream, remains
(02:51):
a dream, and so our goal has tobe to put a context into that
desire, into that dream, putsome form to that dream so that
it can be successful.
And we're going to talk aboutthat here tonight.
So let's hop over into that.
So we're going to talk aboutSMART goals, right, hop over
into that.
So we're going to talk aboutSMART goals, right?
So SMART goals SMART goals are?
They serve as guideposts.
What is a SMART goal?
A SMART goal and we'll kind ofgo through the acronym specific,
(03:14):
measurable, achievable,relevant and time bound.
That's what SMART stands for.
It's an acronym, and they servekind of as the guidepost for
the things that we're going todo.
They allow us to know whetherwe have a clear idea of what we
want to do, whether we have aclear path for measuring what we
(03:35):
want to do.
Is this something that's evenachievable, and not just is it
achievable, is it relevant tothe things that I want to do?
Is it relevant to what I'mgoing to do?
And then, is there a timeframewithin which I'm going to work
on getting that done?
Right?
So SMART, that's what the SMARTacronym stands for and, like I
(03:56):
said, they serve as guide postsand they help us to stay focused
.
If we don't have those guideposts, sometimes we can get
derailed, right, and they helpus to stay motivated because
when we achieve them and we'lltalk a little bit more about
that here in a minute and youknow, as you face challenges, as
you face perhapsdisappointments, as you face
(04:19):
opportunities that come alongthe way.
The SMART goal helps us toremain where we need to be, okay
, so that's what SMART standsfor.
So let's hop over, let's goahead and just kind of walk
through these.
So specific, specific.
So we want our goals to bespecific.
What does that mean?
Your goal should be clear andwell-defined.
(04:41):
You want to avoid vaguegeneralities and vague
statements Like I want to berich.
While it is a great idea, itmight be a great dream, but it's
not specific enough.
What does rich mean?
What does rich mean to you?
Rich may have a different ideato me than it does to you, and
(05:05):
so what is your definition ofrich?
Now, there are some generaldefinitions of different things,
like I want to be rich, I wantto be healthy, I want to be
influential, right, right.
So there are certain basicideas that we have as a
(05:25):
community, as a society, havekind of generally said this is
what that means, and so ifyou're shooting for one of those
, great, but if it's somethingthat is personal, then it's got
to be specific.
And as we're coming up with thespecific idea, right, we want to
flesh that out and be specific.
The question is, we want to usethe whys, right.
(05:48):
So when we talked about whys atthe beginning of the year,
coming up with your why you wantto do something, the whys
actually come back in here interms of being specific.
Right, ask yourself the whys.
And the first why is what doyou want to accomplish?
What is it really that you aresetting out to do and why is it
(06:09):
important?
Who is involved with it?
What resources do I need tobring to bear?
Where will this happen?
Which resources or constraintsdo I need to be mindful of, and
what resources are relevant?
So we're going to ask thosewhys because, as we're coming up
with this specific idea right,I want to lose weight, not
(06:32):
necessarily specific enough,right, that's well, I shouldn't
say specific enough.
It is not specific, right?
So how do we move from thisvague idea to a space where,
okay, this is now something thatwe can do, right?
Instead of, I want to get inshape, right, use, I want to
(06:54):
lose 5 pounds.
I just want to use 10 pounds.
I want to lose 15 pounds.
I want to begin exercising.
I want to begin exercising 30minutes a day.
So, be specific.
So, as we're talking about okay, how do we set these goals?
We want to make sure that weare specific in them.
So specific, so the S stands forspecific, measurable.
(07:18):
Your goal should be able to bemeasured.
So not just specific, but canwe measure it?
Are there specific criteria tomeasure whether you are
achieving it?
Remember, we said this is goingto serve as a guidepost, and if
you have a guidepost, you'vegot to be able to know okay, did
I meet that guidepost whenyou've accomplished it, did I
(07:40):
get there?
How are you going to know ifit's not measurable?
So I want to be rich right,it's not very specific.
But I want to make a milliondollars, okay, that's pretty
specific and you can measurethat.
So if you look in your bankaccount and you don't have a
million dollars, guess what?
We're not there, right?
(08:03):
So losing 10 pounds is ameasurable goal because I can
get on the scale and I couldtrack it Today I'm down one
pound, tomorrow two pounds,three pounds, four pounds, five
pounds, and after a while, okay,I've achieved what.
I want to be where I want to be.
Is it measurable, specific,measurable.
And then we want to know is itachievable, your goal?
(08:25):
Should it achievable?
Your goal should be achievable,it should be realistic.
Well, let me back up because Ijust heard someone yelling at
the screen.
No, we want to shoot for thestars and, yes, we do want to
shoot for the stars.
We want you to aim for thehighest place that you can go.
Okay, that's what's what wewant.
(08:45):
So I tell my son I said, youknow, shoot for the stars, right
, be the best, be the highest,be wherever you, right.
So that's what we want to do.
But as we're coming up withthese goals, these achievable
goals, is it something that'sachievable If you've never
jogged before?
Setting a goal of running amarathon in a month?
(09:08):
Probably not achievable withinthat period of time.
Now, there are some of you outthere that, yeah, you can do
that, but generally speaking,probably not something that we
can do.
Right, I want to bench press500 pounds If you've never
lifted any weights in the nextweek.
Probably not achievable, unlessyou're Popeye and you're
(09:29):
popping those.
Popeye was eating the spinach,so you could probably do that if
that's the case.
So it might be unrealistic ifyou're trying to do that.
Might be unrealistic if you'retrying to do that right, when
it's essential to aim high,right?
(09:50):
Setting unrealistic goals canlead to frustration and
discouragement.
Let me say it again,frustration and discouragement.
So, as you're coming up with,okay, what am I going to do?
Where am I going to?
What am I trying to achieve?
Right, is it something that'sachievable?
Saying, okay, I'm going to goto the moon tomorrow, right, is
(10:16):
it something that's possible?
It's certainly possible, but isit achievable?
Unlikely, I'm not going to saynot achievable, but unlikely,
right.
So start with a more achievablegoal, like, okay, instead of,
I'm going to run a marathon in amonth.
Okay, I'm going to run a 5k.
How about this?
Okay, I'm going to walk a mile.
Okay, let's start there.
(10:37):
So, is it achievable?
So, specific, measurable, is itachievable and relevant?
Right, is it relevant?
What does that mean?
That means that it has to be.
It has to be within the sphereof the thing that you want.
If you are planning to, um, ifyou're planning to lose weight,
(11:00):
then getting a certification inweight, then getting a
certification in engineeringwhile that's lofty and while
that's great doesn't really helpyou with this particular thing,
right?
So is the pursuit?
Is the thing that you're doingrelevant to the desire that we
want, the goal that we want,right?
(11:20):
So your goal should be relevantand meaningful to you.
It should align with yourinterests, with your passions,
with your current circumstances.
Avoid setting goals simplybecause other people expect you
to be in that space.
So you want to make sure thatthe goals are relevant to your
(11:44):
specific thing that you'retrying to do, and then, is it
time bound?
Is it time bound Now, goingback to the goal of running a
marathon?
Now, if I say, if I set a goalthat I'm going to run a marathon
and I give enough time, thencertainly that is achievable.
I give enough time, thencertainly that is achievable.
(12:06):
It's relevant perhaps to myhealth journey.
It's measurable and it'sspecific.
But the time-bound piece has tobe with.
You have to give enough time.
So your goal should have aclear time frame or a deadline.
I'm going to be rich, okay.
(12:28):
There's no measure of whenthat's happening.
There's no time element to it.
This creates what.
It creates a sense of urgencyand it prevents you from just
kind of waxing and waning rightand just kind of hanging out
(12:50):
Because there are some thingsthat I said I was going to do
that I haven't done because Ididn't put a time to it.
It avoids procrastination.
It establishes a set ofparameters that allows you to
know okay, am I making goodprogress.
If the thing that I want to dois next month and it's a couple
(13:14):
of days before it's supposed tobe due, guess what?
Hey, I may need to get on it.
It's kind of like that paperthat you have to do or that
project in school.
You want to make sure that youare doing all the things that
you need to do to be able toachieve it.
So is it specific, is itmeasurable, is it achievable, is
(13:36):
it relevant and is it timebound?
So we want to create smartgoals.
We don't have a desire, wedon't have aspirations because
(14:02):
we've got those, but we don'tsucceed often because we don't
have a plan, we don't have agoal right, and the plan part is
a whole another component ofthis.
But first let's set the goal,let's come up with something
that is measurable, that'sspecific, measurable, achievable
, relevant and time-bound.
Okay, so when we talk abouthealth and we've been talking
about health that's where we areright.
(14:23):
When we talk about health, thereare numerous things that people
within their health frameworkare interested in, health
framework are interested in, andI want to talk a little bit
about some of the commonstruggles that people face and
some of the most commonstruggles that people face,
(14:43):
particularly as in this arenaright, we're talking about blood
sugars and diabetes andmetabolic disease and so forth
One of the most common strugglesthat people have is the
struggle for blood sugarmanagement.
I can't tell you the number ofpeople that come into the office
that say to me hey, this isjust frustrating, right.
(15:05):
I don't understand what's goingon with my blood sugar.
I don't know why it does whatit does.
I don't know.
It doesn't seem like there'sanything that I could do that
will put this blood sugar whereI want it to be, right.
So people kind of have thatfrustration as they talk about
blood sugars, and it is a verycommon one, right?
(15:29):
Also, weight management, right.
If you're out there and youhave struggled with weight, just
put a yes in the comments.
I'll put my hand up.
And we've talked about that aswe moved through New Year New
you.
It's a huge one.
In fact, many of the thingsthat we do in the process of New
(15:51):
Year New you on the show, as wetalk about the various topics,
there's a component of weight inthere, because we want to see
that weight improve as well.
So when we talk about weightmanagement okay, that's another
one.
Nutritional challenges right.
So blood pressure and I'm goingnow based in order right, for
(16:12):
people who are diabetic, adultswith diabetes, who are
interested in reversing theirbody, this is it right here.
Blood sugar management what doI do my weight?
They say I need to lose weight.
How do I get that done?
Nutritional challenges hey, wespent a lot of time here on the
show in a lot of our episodestalking about creating a meal
(16:33):
plan here on the show in a lotof our episodes talking about
creating a meal plan, creatingor eat the types of things that
we eat.
Consistent exercise Consistentexercise right, that's a big one
.
How do we maintain this placethat we said that we are going
to be in?
How do we continue doing thethings that we say we're going
(16:54):
to do in terms of exercising,because guess what Life happens?
How about medication management?
Right, many people say, hey,you know, I struggle trying to
take my medicine and what's ourgoal, by the way?
Right, so I tell people hey, ifyou struggle with medicine,
particularly as we talk aboutdiabetes, right, I'm not going
to get into some of the othermedications that people are on
(17:16):
out there, but when we'retalking about diabetes medicines
, how do we make sure that wedon't have to struggle with
diabetes medication?
How about not being on diabetesmedication?
Right, because that's one ofour goals.
That's one of our goals.
How do we get rid of as muchmedication as we can and remain
healthy?
(17:36):
How about emotional eating?
That's huge.
You remember, we talked aboutthe heat model.
We talked about the heat model,we talked about this guy right
here.
These are some of the thingsthat happen.
So the emotional, a big part ofthat, a big component of that,
is emotional, right?
(17:56):
How about social pressures?
Social pressures I went outwith some folks this past
weekend, you know, took my wife,took my mother-in-law out, and
so we're sitting around thetable and, of course, you know,
I had different plans of what Iwas going to eat.
And right, social pressure, howdo you handle all that stuff?
And then there are financialconstraints.
We talked a bit about accessseveral weeks ago as we were
(18:20):
talking through the heat model.
Access Sometimes people don'thave access to certain types of
foods.
We say, hey, you need to eathealthy, you need to eat less
carbs, you need to eat morefresh fruits and vegetables.
Guess what?
Often people don't have a car,they can't get there.
Less carbs.
You need to eat more freshfruits and vegetables.
Guess what?
Often people don't have a car,they can't get there, they live
in a food desert, all thosedifferent types of things, their
(18:42):
financial constraints how abouthealth care access?
We just talked a little bitabout that.
And then mental health struggles.
So if you are depressed, rightthen guess what?
That emotional eating that yousee?
(19:05):
There that becomes a big issue,because the depression pushes
through y'all the decisions thatwe make about food.
That's why that model is soimportant, because if we don't
get a handle on some of thosethings that are in the heat
model, then it's difficult toeven think about blood sugars.
So it's a huge, huge issue.
(19:28):
So, common struggles those aresome of the common struggles,
and so let's go ahead throughand now I want to kind of walk
through a couple of things withyou in terms of what we do in
setting up or creating smartgoals.
(19:48):
Setting up smart goals so let'stalk a little bit about blood
sugar management, blood sugarmanagement.
So let's talk a little bitabout blood sugar management,
Blood sugar management.
So if I set a blood sugar goaland let me pop back over here
(20:08):
briefly so I want better bloodsugars.
Now, as we talk through thisparticular one, I want you to
understand what our ultimategoal is.
So our goal here on the showNew Year, new you is we're
talking about reversing diabetes, we're talking about getting
off of medication, we're talkingabout improving metabolic
syndrome and all thosecomponents.
(20:29):
But if we're talkingspecifically about blood sugar
management right before you getoff the medication or even after
you get off the medicationright, because that's one of the
things that people strugglewith so they're off medication,
so they don't have the backup ofthe medication to treat the
blood sugar, so how do we managethat, right?
(20:49):
So, hey, I want to get betterblood sugars.
That's kind of general.
So how do we make that a littlebit more specific?
Well, a smart idea there ismanaging fasting blood sugars,
getting them to be between 80and 130, and having an A1C below
(21:13):
6.5.
So one is I need to improve myblood sugar.
Great idea, great thought,great dream, great desire, but
it's not specific Having bloodsugars, I want blood sugars
between 80 and 130 in themorning and I want an A1C below
(21:36):
6.5.
That now is a very specificidea.
Now let me back up a second andlet's go back and let's talk
about this list.
I guess one thought first ishow do I decide which of those
(21:58):
things, which of the goals,which of the desires, which of
the dreams, is the one I shouldtackle first?
That's a great idea.
That's a great question.
How do I decide which one ofthose that I should go for?
And it depends on yourcircumstance.
So, as I talk to people in theoffice, and it depends on your
circumstance, depends on yourcircumstance.
(22:20):
So I, as I talk to people inthe office, I talk to patients
and I talk to clients.
Everybody wants to lose 60pounds by June.
Everybody wants to get off ofmedicine tomorrow.
Everybody wants to reversetheir heart disease in a month.
(22:44):
Right, so that's it, becauseeverybody has that desire.
And those are all very lofty,they're very admirable.
But as you're looking at thethings that are on your list,
right part of it is reallysitting down and deciding and
coming up with okay, where do Ineed to be?
What are the things that aremost critical in my life?
(23:05):
What are the things that arecausing me the most health
issues?
If you've had a heart attack,if you've had a stroke, if you
have kidney disease and yourdoctor says to you hey, this is
from your blood sugar, then thevery first thing that we've got
to do is get the blood sugarsbetter.
(23:27):
If the things that are going onin your health right now are
due to blood sugar, then gettingthe blood sugar better is the
thing that you need to beworking on.
Better is the thing that youneed to be working on Now, in
the process of getting the bloodsugar better.
Does that mean that next weekwe're going to call you
reversing your diabetes?
The answer is no, because theremay be some things that you've
(23:50):
got to do right now to get thatblood sugar down while you work
on the other things that we'vetalked about, which is why, if
you remember, we had a showwhere we talked about how long
should I fast, and there werevarious levels of fasting that I
(24:12):
gave based on where you werewere.
So if you come into the officetoday and you say, hey, my
doctor says that next week I'vegot to have this surgery and
they can't do the surgerybecause my blood sugars are too
high, can we get my blood sugardown?
Yes, we can.
We've got a lot of differentways to get the blood sugar down
(24:34):
.
If it's next week, we can fastyou from now until next week.
Guess what the blood sugars aregoing to be down?
We can get you on somemedication that brings the blood
sugar down.
By next week, we get the bloodsugar down.
So your specific situationdepends.
Uh, what you work on for usdepends on where you are.
Okay, so, as we're going through, I don't want you to think that
(24:55):
we're jumping to a particularthing because that's the one
that you need to work on.
We've got to figure out, okay,where is your pain point,
where's your health issue?
And then, based on that, thenwe decide, okay, what do we need
to do?
For the most part, however, alot of the disease processes
(25:16):
that are out there, a lot of thedisease processes that are out
there, a lot of the things thatyou struggle with, have to do
with blood sugar.
That's why managing diabetes,reversing diabetes, is so
critical, because it touches somany areas of your life in terms
of your health.
Okay, all right, so back to ourexample.
(25:37):
So, blood sugar we want tomanage blood sugar, so we want
to improve our blood sugar.
So, not that I want betternumbers, I want better blood
sugars.
Not specific enough.
You've got to say, okay, wheredo I want those numbers to be
and, in particular, as we'retalking about diabetes, a very
important one is the A1C,because, remember, the A1C is a
marker of what the blood sugarsare.
(25:58):
Is the A1C?
Because, remember, the A1C is amarker of what the blood sugars
are.
So I want blood sugars to bebetween these ranges and I want
my A1C to be a certain place.
So that's specific.
Is it measurable?
Yes, it is measurable Becauseyou can, at home, like we've
talked about here, you can, athome, be looking at blood sugars
based on either your meters, oryou can look at blood sugars
based on either your meters, oryou can look at blood sugars
(26:20):
based on your continuous monitor, and then, when you go to the
office, you have the A1C thatyour doctor will order on your
blood work.
Is it achievable?
Right, is the next piece of it.
Is it achievable?
Is it achievable for you to getan A1C less than 6.5?
Yes, it is.
Can you get blood sugarsbetween 80 and 130?
(26:42):
Yes, you can, and if you're oneof my patients, you know that
we tell you that we want yourblood sugar, specifically to be
between 100 and 120, right?
So it falls within that rangethat I'm talking about.
So specific numbers, so you canfollow a personalized meal plan
(27:05):
, exercise regularly and takeyour prescription medication as
directed.
So it is achievable.
And notice, I did not put inthere fasting, because I don't
want everybody to think that theonly thing you can do is fast.
No, it's not.
It is a huge tool, it is anamazing tool.
But there are other things thatwe do as we are managing blood
(27:28):
sugars.
It is the thing that we arepromoting, that we do on a
regular basis, that we've seenamazing results from that.
You've seen amazing resultsfrom that.
You've seen amazing resultsfrom right and you've heard it
as you've come on the show butcoming up with a plan.
Remember, as we talked about atthe beginning of the year, our
(27:51):
goal was to work our way toofast for one day a week, one
24-hour period.
So is it achievable?
Is it relevant?
Y'all so relevant, right?
Is it related to what we wantto do?
So, improving blood sugar,getting better control, reduces
(28:15):
the risk of diabetes-relatedcomplications.
And what are thosediabetes-related complications?
And what are thosediabetes-related complications?
They are high blood pressure,high cholesterol, coronary
artery disease, polycysticovarian syndrome, obesity,
non-alcoholic fatty liverdisease, metabolic syndrome, on
and on and on and on and on.
So is it relevant to what wewant to be what we want to do?
Yes, it is.
So, is it relevant to what wewant to be what we want to do?
(28:37):
Yes, it is.
And then, is it time bound?
Well, you want to aim toachieve and maintain target
blood sugars within the next sixmonths.
Now, if you're one of mypatients, you know our timeline
right.
So, every three months you getthat A1C, and every three months
(29:00):
I'm expecting to seeprogression improvement.
So you've got three months andyou've got the monitor, you've
got the meter.
Okay, let's put those togetherand let's begin moving in that
direction.
So smart, so it's specific,measurable, is it achievable, is
(29:22):
it relevant and is it timebound?
Okay, so we want to make surethat we are moving in that
direction and just want to do aquick shout out here, teresa,
hey, teresa.
She says hi, dr Wood, andeveryone Glad that you are here,
teresa.
Hi, dr Wood, and everyone Gladthat you are here, teresa, to
hang out with us.
So we're talking about settinghealth goals.
(29:43):
How do we set health goals?
We've just gone through theSMART acronyms specific,
measurable, achievable, relevantand time bound.
All right, so so the other onethat people kind of struggle
with is this idea of weight, soweight management.
So we could say, as part of, asour goal, I want to lose weight
(30:12):
and it is a good dream, it's agood ambition, it's a good
desire, but it is not a goal,it's not a smart goal.
I shouldn't say it's not a goal, it is not a smart goal.
It is a goal.
So I want to lose weight, great.
(30:33):
But it's not a smart goal.
And remember, when we'retalking about smart, we're
talking about specific,measurable, achievable, relevant
and time-bound.
So how do we make that into asmart goal?
Well, number one, let's put anumber to it.
Let's put a number to the goal.
So, not that I want to loseweight, but I want to lose a
(30:56):
specific amount of weight.
I want to lose weight, but Iwant to lose a specific amount
of weight.
If you remember, when we set ourgoal, we talked a little bit
about this.
When I set my goal last year,the goal was to lose 52 pounds
within the year.
52 pounds within the year, thatwas well, let me back up.
The goal was a half a pound toone pound per week, right?
(31:21):
So I didn't say so.
Notice, I had to come back andreframe that, right, because 52
pounds in a year, okay, right,and we'll talk a little bit
about being a little bit morecondensed in your thought.
Well, actually, this is a greatplace to do that.
So when you're setting goals, wewant to set some immediate
goals and we want to set somelong-term goals.
(31:41):
So in this case, my long-termgoal would have been hey, I want
to lose 52 pounds in a year.
Okay, so it's specific, because52 pounds it's measurable, I
can get on the scale, I can seeif I'm there.
Is it achievable?
(32:02):
Certainly it is within the year.
Is it relevant?
Yes, because losing weighthelps with my health and my
diabetes.
And is it time bound?
Yes, because I got 52 weeks.
So that's great.
So that's a great, smart goal.
But here's the thing If I waituntil a year to begin looking at
(32:25):
measuring, marking, makingadjustments, then that's not
good either.
So what we want to do is thatsmart goal that we've set the 52
pounds in a year.
We want to come back and say,okay, what do I need to do in a
month?
Well, in a week, in a month, intwo months, three months, six
months, so on and so forth.
Right, so we're breaking.
We're chunking that goal intosmaller parts, and so that's
(32:49):
what I started to say.
So our goal we tell people, yes,52 pounds in a year, but don't
think about the 52 pounds.
What are we going to do thisweek?
And so my goal and what I talkto clients, what I talk to
patients about, is we want youto lose between a half a pound
(33:11):
and one pound per week.
That is reasonable, that issustainable, because, remember,
we're not just losing the weight, we want to be learning as well
.
How do we keep that weight off?
So if you lose 10 pounds thisweek, you haven't learned how to
do that.
You haven't learned how to keepthat off.
(33:34):
Sometimes we don't even knowwhat we did, but as we're losing
gradually, that is sustainableand that is a healthy weight
loss.
So back to our thought.
So I want to lose 10 pounds.
Great, I love that.
In this example, that's wherewe are now.
(33:55):
As you look at your weight, asyou look at your situation, you
may need to lose less or losemore.
So losing 10 pounds and yoursituation may be different.
Can we track it?
Yes, we can track it.
We can get on the scale.
Is it achievable?
Yes, it is achievable If we'veset the right number and we're
going to set the right time.
(34:16):
So you're losing a hundredpounds in the next week?
Certainly possible.
Is it probable?
Probably not, all right.
So if you follow a caloriccontrolled diet and engage in
regular physical activity, wecan create a sustainable calorie
(34:37):
deficit.
Hey, wait a minute.
What's a great way of creatinga calorie deficit?
Y'all that's sustainable,that's easy, that's free.
It's called fasting, isn't it?
I know, I know, you know I hadto throw that in there.
Okay, is it relevant?
(34:57):
Yes, because losing weightimproves our insulin sensitivity
and our blood sugar control.
Remember the three pillarsDecrease insulin, suppress the
appetite, get rid of sugar.
That's the pillar, those arethe pillars, and weight helps
with that.
And then, time bound Is it timebound?
(35:19):
I want to lose this weight 10pounds within the next six
months.
Is that doable?
Yes, is there a time?
Yes, there is.
And so I tell people don'tthink really about the 10 pounds
.
Your question is how do I losemy half a pound this week?
So my goal for you is thatsustainable weight loss that you
(35:40):
can get.
Sustainable, that's the key,because we don't want to go
through that roller coaster.
So, as we are talking aboutcreating those sustainable
weight loss.
We've got to have smart goals,y'all.
Because if we don't have smartgoals, then'all, because if we
don't have smart goals, then wedon't get where we need to be
(36:04):
Okay.
So, is it specific, is itmeasurable, is it achievable, is
it relevant and is it timebound?
This is Dr Dwayne Wood, that'sWood with an E the E stands for
endocrinology.
Here, on the channel, I educate, I empower and I encourage you
to take charge of your health,take charge of your life, avoid
(36:26):
complications and go to the nextlevel, creating the life you
always wanted.
And for this year, y'all NewYear, new you Do you?
Thank you.
Often we get questions about how to succeed.
How do we get better in all thethings we do and, specifically,
how do we get better in termsof our health?
You know, it's interesting thatoftentimes we don't have
problems and we don't havedifficulty succeeding because we
(00:22):
don't want to succeed orbecause we don't have a desire,
but we often have troublebecause we don't have a plan and
we don't have clear goals.
And that's what we're going tobe talking about tonight on this
show.
If you're new to me, I'm DrDwayne Wood, that's Wood with an
E, the E stands forendocrinology.
Here on the channel, I educate,I empower and I encourage you
to take charge of your health,your life, avoid complications
(00:44):
and go to the next level.
We're creating the life we'vealways wanted and in this year
2024, our new theme is New Yearyou, you.
(01:19):
Over the last several months,we've been talking about putting
our diabetes in remission,about reversing our diabetes,
and tonight we're going to justcontinue that entire, continue
that process as we discuss howdo we set healthy goals, what is
the process for doing that andhow do we go about doing it.
And so we're going to talkspecifically about how do we set
smart goals.
Smart goals are the things thatwe're going to be using.
(01:42):
As I mentioned at the top of theshow, it's uncommon for people
to just fail because they wantto.
Now there are places, there aretimes when, because of
circumstances, we've decidedthat we're not going to do that.
But, for the most part, if youhave a desire, if you have an
(02:03):
idea, if you want to succeed insomething, often the reason that
that thing does not come tofruition, the reason it doesn't
succeed, is not because youdon't have a desire, because
we've all got desires, like Iwant to lose weight, I want to
get better blood sugar, I wantto make some money, right.
I want to have a bigger house,I want to have a better job, I
(02:26):
want to marry a prince right.
So all of those are dreams.
They are desires that we have.
But a desire, a dream without aplan, remains a dream, remains
(02:51):
a dream, and so our goal has tobe to put a context into that
desire, into that dream, putsome form to that dream so that
it can be successful.
And we're going to talk aboutthat here tonight.
So let's hop over into that.
So we're going to talk aboutSMART goals, right, hop over
into that.
So we're going to talk aboutSMART goals, right?
So SMART goals SMART goals are?
They serve as guideposts.
What is a SMART goal?
A SMART goal and we'll kind ofgo through the acronym specific,
(03:14):
measurable, achievable,relevant and time bound.
That's what SMART stands for.
It's an acronym, and they servekind of as the guidepost for
the things that we're going todo.
They allow us to know whetherwe have a clear idea of what we
want to do, whether we have aclear path for measuring what we
(03:35):
want to do.
Is this something that's evenachievable, and not just is it
achievable, is it relevant tothe things that I want to do?
Is it relevant to what I'mgoing to do?
And then, is there a timeframewithin which I'm going to work
on getting that done?
Right?
So SMART, that's what the SMARTacronym stands for and, like I
(03:56):
said, they serve as guide postsand they help us to stay focused
.
If we don't have those guideposts, sometimes we can get
derailed, right, and they helpus to stay motivated because
when we achieve them and we'lltalk a little bit more about
that here in a minute and youknow, as you face challenges, as
you face perhapsdisappointments, as you face
(04:19):
opportunities that come alongthe way.
The SMART goal helps us toremain where we need to be, okay
, so that's what SMART standsfor.
So let's hop over, let's goahead and just kind of walk
through these.
So specific, specific.
So we want our goals to bespecific.
What does that mean?
Your goal should be clear andwell-defined.
(04:41):
You want to avoid vaguegeneralities and vague
statements Like I want to berich.
While it is a great idea, itmight be a great dream, but it's
not specific enough.
What does rich mean?
What does rich mean to you?
Rich may have a different ideato me than it does to you, and
(05:05):
so what is your definition ofrich?
Now, there are some generaldefinitions of different things,
like I want to be rich, I wantto be healthy, I want to be
influential, right, right.
So there are certain basicideas that we have as a
(05:25):
community, as a society, havekind of generally said this is
what that means, and so ifyou're shooting for one of those
, great, but if it's somethingthat is personal, then it's got
to be specific.
And as we're coming up with thespecific idea, right, we want to
flesh that out and be specific.
The question is, we want to usethe whys, right.
(05:48):
So when we talked about whys atthe beginning of the year,
coming up with your why you wantto do something, the whys
actually come back in here interms of being specific.
Right, ask yourself the whys.
And the first why is what doyou want to accomplish?
What is it really that you aresetting out to do and why is it
(06:09):
important?
Who is involved with it?
What resources do I need tobring to bear?
Where will this happen?
Which resources or constraintsdo I need to be mindful of, and
what resources are relevant?
So we're going to ask thosewhys because, as we're coming up
with this specific idea right,I want to lose weight, not
(06:32):
necessarily specific enough,right, that's well, I shouldn't
say specific enough.
It is not specific, right?
So how do we move from thisvague idea to a space where,
okay, this is now something thatwe can do, right?
Instead of, I want to get inshape, right, use, I want to
(06:54):
lose 5 pounds.
I just want to use 10 pounds.
I want to lose 15 pounds.
I want to begin exercising.
I want to begin exercising 30minutes a day.
So, be specific.
So, as we're talking about okay, how do we set these goals?
We want to make sure that weare specific in them.
So specific, so the S stands forspecific, measurable.
(07:18):
Your goal should be able to bemeasured.
So not just specific, but canwe measure it?
Are there specific criteria tomeasure whether you are
achieving it?
Remember, we said this is goingto serve as a guidepost, and if
you have a guidepost, you'vegot to be able to know okay, did
I meet that guidepost whenyou've accomplished it, did I
(07:40):
get there?
How are you going to know ifit's not measurable?
So I want to be rich right,it's not very specific.
But I want to make a milliondollars, okay, that's pretty
specific and you can measurethat.
So if you look in your bankaccount and you don't have a
million dollars, guess what?
We're not there, right?
(08:03):
So losing 10 pounds is ameasurable goal because I can
get on the scale and I couldtrack it Today I'm down one
pound, tomorrow two pounds,three pounds, four pounds, five
pounds, and after a while, okay,I've achieved what.
I want to be where I want to be.
Is it measurable, specific,measurable.
And then we want to know is itachievable, your goal?
(08:25):
Should it achievable?
Your goal should be achievable,it should be realistic.
Well, let me back up because Ijust heard someone yelling at
the screen.
No, we want to shoot for thestars and, yes, we do want to
shoot for the stars.
We want you to aim for thehighest place that you can go.
Okay, that's what's what wewant.
(08:45):
So I tell my son I said, youknow, shoot for the stars, right
, be the best, be the highest,be wherever you, right.
So that's what we want to do.
But as we're coming up withthese goals, these achievable
goals, is it something that'sachievable If you've never
jogged before?
Setting a goal of running amarathon in a month?
(09:08):
Probably not achievable withinthat period of time.
Now, there are some of you outthere that, yeah, you can do
that, but generally speaking,probably not something that we
can do.
Right, I want to bench press500 pounds If you've never
lifted any weights in the nextweek.
Probably not achievable, unlessyou're Popeye and you're
(09:29):
popping those.
Popeye was eating the spinach,so you could probably do that if
that's the case.
So it might be unrealistic ifyou're trying to do that.
Might be unrealistic if you'retrying to do that right, when
it's essential to aim high,right?
(09:50):
Setting unrealistic goals canlead to frustration and
discouragement.
Let me say it again,frustration and discouragement.
So, as you're coming up with,okay, what am I going to do?
Where am I going to?
What am I trying to achieve?
Right, is it something that'sachievable?
Saying, okay, I'm going to goto the moon tomorrow, right, is
(10:16):
it something that's possible?
It's certainly possible, but isit achievable?
Unlikely, I'm not going to saynot achievable, but unlikely,
right.
So start with a more achievablegoal, like, okay, instead of,
I'm going to run a marathon in amonth.
Okay, I'm going to run a 5k.
How about this?
Okay, I'm going to walk a mile.
Okay, let's start there.
(10:37):
So, is it achievable?
So, specific, measurable, is itachievable and relevant?
Right, is it relevant?
What does that mean?
That means that it has to be.
It has to be within the sphereof the thing that you want.
If you are planning to, um, ifyou're planning to lose weight,
(11:00):
then getting a certification inweight, then getting a
certification in engineeringwhile that's lofty and while
that's great doesn't really helpyou with this particular thing,
right?
So is the pursuit?
Is the thing that you're doingrelevant to the desire that we
want, the goal that we want,right?
(11:20):
So your goal should be relevantand meaningful to you.
It should align with yourinterests, with your passions,
with your current circumstances.
Avoid setting goals simplybecause other people expect you
to be in that space.
So you want to make sure thatthe goals are relevant to your
(11:44):
specific thing that you'retrying to do, and then, is it
time bound?
Is it time bound Now, goingback to the goal of running a
marathon?
Now, if I say, if I set a goalthat I'm going to run a marathon
and I give enough time, thencertainly that is achievable.
I give enough time, thencertainly that is achievable.
(12:06):
It's relevant perhaps to myhealth journey.
It's measurable and it'sspecific.
But the time-bound piece has tobe with.
You have to give enough time.
So your goal should have aclear time frame or a deadline.
I'm going to be rich, okay.
(12:28):
There's no measure of whenthat's happening.
There's no time element to it.
This creates what.
It creates a sense of urgencyand it prevents you from just
kind of waxing and waning rightand just kind of hanging out
(12:50):
Because there are some thingsthat I said I was going to do
that I haven't done because Ididn't put a time to it.
It avoids procrastination.
It establishes a set ofparameters that allows you to
know okay, am I making goodprogress.
If the thing that I want to dois next month and it's a couple
(13:14):
of days before it's supposed tobe due, guess what?
Hey, I may need to get on it.
It's kind of like that paperthat you have to do or that
project in school.
You want to make sure that youare doing all the things that
you need to do to be able toachieve it.
So is it specific, is itmeasurable, is it achievable, is
(13:36):
it relevant and is it timebound?
So we want to create smartgoals.
We don't have a desire, wedon't have aspirations because
(14:02):
we've got those, but we don'tsucceed often because we don't
have a plan, we don't have agoal right, and the plan part is
a whole another component ofthis.
But first let's set the goal,let's come up with something
that is measurable, that'sspecific, measurable, achievable
, relevant and time-bound.
Okay, so when we talk abouthealth and we've been talking
about health that's where we areright.
(14:23):
When we talk about health, thereare numerous things that people
within their health frameworkare interested in, health
framework are interested in, andI want to talk a little bit
about some of the commonstruggles that people face and
some of the most commonstruggles that people face,
(14:43):
particularly as in this arenaright, we're talking about blood
sugars and diabetes andmetabolic disease and so forth
One of the most common strugglesthat people have is the
struggle for blood sugarmanagement.
I can't tell you the number ofpeople that come into the office
that say to me hey, this isjust frustrating, right.
(15:05):
I don't understand what's goingon with my blood sugar.
I don't know why it does whatit does.
I don't know.
It doesn't seem like there'sanything that I could do that
will put this blood sugar whereI want it to be, right.
So people kind of have thatfrustration as they talk about
blood sugars, and it is a verycommon one, right?
(15:29):
Also, weight management, right.
If you're out there and youhave struggled with weight, just
put a yes in the comments.
I'll put my hand up.
And we've talked about that aswe moved through New Year New
you.
It's a huge one.
In fact, many of the thingsthat we do in the process of New
(15:51):
Year New you on the show, as wetalk about the various topics,
there's a component of weight inthere, because we want to see
that weight improve as well.
So when we talk about weightmanagement okay, that's another
one.
Nutritional challenges right.
So blood pressure and I'm goingnow based in order right, for
(16:12):
people who are diabetic, adultswith diabetes, who are
interested in reversing theirbody, this is it right here.
Blood sugar management what doI do my weight?
They say I need to lose weight.
How do I get that done?
Nutritional challenges hey, wespent a lot of time here on the
show in a lot of our episodestalking about creating a meal
(16:33):
plan here on the show in a lotof our episodes talking about
creating a meal plan, creatingor eat the types of things that
we eat.
Consistent exercise Consistentexercise right, that's a big one
.
How do we maintain this placethat we said that we are going
to be in?
How do we continue doing thethings that we say we're going
(16:54):
to do in terms of exercising,because guess what Life happens?
How about medication management?
Right, many people say, hey,you know, I struggle trying to
take my medicine and what's ourgoal, by the way?
Right, so I tell people hey, ifyou struggle with medicine,
particularly as we talk aboutdiabetes, right, I'm not going
to get into some of the othermedications that people are on
(17:16):
out there, but when we'retalking about diabetes medicines
, how do we make sure that wedon't have to struggle with
diabetes medication?
How about not being on diabetesmedication?
Right, because that's one ofour goals.
That's one of our goals.
How do we get rid of as muchmedication as we can and remain
healthy?
(17:36):
How about emotional eating?
That's huge.
You remember, we talked aboutthe heat model.
We talked about the heat model,we talked about this guy right
here.
These are some of the thingsthat happen.
So the emotional, a big part ofthat, a big component of that,
is emotional, right?
(17:56):
How about social pressures?
Social pressures I went outwith some folks this past
weekend, you know, took my wife,took my mother-in-law out, and
so we're sitting around thetable and, of course, you know,
I had different plans of what Iwas going to eat.
And right, social pressure, howdo you handle all that stuff?
And then there are financialconstraints.
We talked a bit about accessseveral weeks ago as we were
(18:20):
talking through the heat model.
Access Sometimes people don'thave access to certain types of
foods.
We say, hey, you need to eathealthy, you need to eat less
carbs, you need to eat morefresh fruits and vegetables.
Guess what?
Often people don't have a car,they can't get there.
Less carbs.
You need to eat more freshfruits and vegetables.
Guess what?
Often people don't have a car,they can't get there, they live
in a food desert, all thosedifferent types of things, their
(18:42):
financial constraints how abouthealth care access?
We just talked a little bitabout that.
And then mental health struggles.
So if you are depressed, rightthen guess what?
That emotional eating that yousee?
(19:05):
There that becomes a big issue,because the depression pushes
through y'all the decisions thatwe make about food.
That's why that model is soimportant, because if we don't
get a handle on some of thosethings that are in the heat
model, then it's difficult toeven think about blood sugars.
So it's a huge, huge issue.
(19:28):
So, common struggles those aresome of the common struggles,
and so let's go ahead throughand now I want to kind of walk
through a couple of things withyou in terms of what we do in
setting up or creating smartgoals.
(19:48):
Setting up smart goals so let'stalk a little bit about blood
sugar management, blood sugarmanagement.
So let's talk a little bitabout blood sugar management,
Blood sugar management.
So if I set a blood sugar goaland let me pop back over here
(20:08):
briefly so I want better bloodsugars.
Now, as we talk through thisparticular one, I want you to
understand what our ultimategoal is.
So our goal here on the showNew Year, new you is we're
talking about reversing diabetes, we're talking about getting
off of medication, we're talkingabout improving metabolic
syndrome and all thosecomponents.
(20:29):
But if we're talkingspecifically about blood sugar
management right before you getoff the medication or even after
you get off the medicationright, because that's one of the
things that people strugglewith so they're off medication,
so they don't have the backup ofthe medication to treat the
blood sugar, so how do we managethat, right?
(20:49):
So, hey, I want to get betterblood sugars.
That's kind of general.
So how do we make that a littlebit more specific?
Well, a smart idea there ismanaging fasting blood sugars,
getting them to be between 80and 130, and having an A1C below
(21:13):
6.5.
So one is I need to improve myblood sugar.
Great idea, great thought,great dream, great desire, but
it's not specific Having bloodsugars, I want blood sugars
between 80 and 130 in themorning and I want an A1C below
(21:36):
6.5.
That now is a very specificidea.
Now let me back up a second andlet's go back and let's talk
about this list.
I guess one thought first ishow do I decide which of those
(21:58):
things, which of the goals,which of the desires, which of
the dreams, is the one I shouldtackle first?
That's a great idea.
That's a great question.
How do I decide which one ofthose that I should go for?
And it depends on yourcircumstance.
So, as I talk to people in theoffice, and it depends on your
circumstance, depends on yourcircumstance.
(22:20):
So I, as I talk to people inthe office, I talk to patients
and I talk to clients.
Everybody wants to lose 60pounds by June.
Everybody wants to get off ofmedicine tomorrow.
Everybody wants to reversetheir heart disease in a month.
(22:44):
Right, so that's it, becauseeverybody has that desire.
And those are all very lofty,they're very admirable.
But as you're looking at thethings that are on your list,
right part of it is reallysitting down and deciding and
coming up with okay, where do Ineed to be?
What are the things that aremost critical in my life?
(23:05):
What are the things that arecausing me the most health
issues?
If you've had a heart attack,if you've had a stroke, if you
have kidney disease and yourdoctor says to you hey, this is
from your blood sugar, then thevery first thing that we've got
to do is get the blood sugarsbetter.
(23:27):
If the things that are going onin your health right now are
due to blood sugar, then gettingthe blood sugar better is the
thing that you need to beworking on.
Better is the thing that youneed to be working on Now, in
the process of getting the bloodsugar better.
Does that mean that next weekwe're going to call you
reversing your diabetes?
The answer is no, because theremay be some things that you've
(23:50):
got to do right now to get thatblood sugar down while you work
on the other things that we'vetalked about, which is why, if
you remember, we had a showwhere we talked about how long
should I fast, and there werevarious levels of fasting that I
(24:12):
gave based on where you werewere.
So if you come into the officetoday and you say, hey, my
doctor says that next week I'vegot to have this surgery and
they can't do the surgerybecause my blood sugars are too
high, can we get my blood sugardown?
Yes, we can.
We've got a lot of differentways to get the blood sugar down
(24:34):
.
If it's next week, we can fastyou from now until next week.
Guess what the blood sugars aregoing to be down?
We can get you on somemedication that brings the blood
sugar down.
By next week, we get the bloodsugar down.
So your specific situationdepends.
Uh, what you work on for usdepends on where you are.
Okay, so, as we're going through, I don't want you to think that
(24:55):
we're jumping to a particularthing because that's the one
that you need to work on.
We've got to figure out, okay,where is your pain point,
where's your health issue?
And then, based on that, thenwe decide, okay, what do we need
to do?
For the most part, however, alot of the disease processes
(25:16):
that are out there, a lot of thedisease processes that are out
there, a lot of the things thatyou struggle with, have to do
with blood sugar.
That's why managing diabetes,reversing diabetes, is so
critical, because it touches somany areas of your life in terms
of your health.
Okay, all right, so back to ourexample.
(25:37):
So, blood sugar we want tomanage blood sugar, so we want
to improve our blood sugar.
So, not that I want betternumbers, I want better blood
sugars.
Not specific enough.
You've got to say, okay, wheredo I want those numbers to be
and, in particular, as we'retalking about diabetes, a very
important one is the A1C,because, remember, the A1C is a
marker of what the blood sugarsare.
(25:58):
Is the A1C?
Because, remember, the A1C is amarker of what the blood sugars
are.
So I want blood sugars to bebetween these ranges and I want
my A1C to be a certain place.
So that's specific.
Is it measurable?
Yes, it is measurable Becauseyou can, at home, like we've
talked about here, you can, athome, be looking at blood sugars
based on either your meters, oryou can look at blood sugars
based on either your meters, oryou can look at blood sugars
(26:20):
based on your continuous monitor, and then, when you go to the
office, you have the A1C thatyour doctor will order on your
blood work.
Is it achievable?
Right, is the next piece of it.
Is it achievable?
Is it achievable for you to getan A1C less than 6.5?
Yes, it is.
Can you get blood sugarsbetween 80 and 130?
(26:42):
Yes, you can, and if you're oneof my patients, you know that
we tell you that we want yourblood sugar, specifically to be
between 100 and 120, right?
So it falls within that rangethat I'm talking about.
So specific numbers, so you canfollow a personalized meal plan
(27:05):
, exercise regularly and takeyour prescription medication as
directed.
So it is achievable.
And notice, I did not put inthere fasting, because I don't
want everybody to think that theonly thing you can do is fast.
No, it's not.
It is a huge tool, it is anamazing tool.
But there are other things thatwe do as we are managing blood
(27:28):
sugars.
It is the thing that we arepromoting, that we do on a
regular basis, that we've seenamazing results from that.
You've seen amazing resultsfrom that.
You've seen amazing resultsfrom right and you've heard it
as you've come on the show butcoming up with a plan.
Remember, as we talked about atthe beginning of the year, our
(27:51):
goal was to work our way toofast for one day a week, one
24-hour period.
So is it achievable?
Is it relevant?
Y'all so relevant, right?
Is it related to what we wantto do?
So, improving blood sugar,getting better control, reduces
(28:15):
the risk of diabetes-relatedcomplications.
And what are thosediabetes-related complications?
And what are thosediabetes-related complications?
They are high blood pressure,high cholesterol, coronary
artery disease, polycysticovarian syndrome, obesity,
non-alcoholic fatty liverdisease, metabolic syndrome, on
and on and on and on and on.
So is it relevant to what wewant to be what we want to do?
Yes, it is.
So, is it relevant to what wewant to be what we want to do?
(28:37):
Yes, it is.
And then, is it time bound?
Well, you want to aim toachieve and maintain target
blood sugars within the next sixmonths.
Now, if you're one of mypatients, you know our timeline
right.
So, every three months you getthat A1C, and every three months
(29:00):
I'm expecting to seeprogression improvement.
So you've got three months andyou've got the monitor, you've
got the meter.
Okay, let's put those togetherand let's begin moving in that
direction.
So smart, so it's specific,measurable, is it achievable, is
(29:22):
it relevant and is it timebound?
Okay, so we want to make surethat we are moving in that
direction and just want to do aquick shout out here, teresa,
hey, teresa.
She says hi, dr Wood, andeveryone Glad that you are here,
teresa.
Hi, dr Wood, and everyone Gladthat you are here, teresa, to
hang out with us.
So we're talking about settinghealth goals.
(29:43):
How do we set health goals?
We've just gone through theSMART acronyms specific,
measurable, achievable, relevantand time bound.
All right, so so the other onethat people kind of struggle
with is this idea of weight, soweight management.
So we could say, as part of, asour goal, I want to lose weight
(30:12):
and it is a good dream, it's agood ambition, it's a good
desire, but it is not a goal,it's not a smart goal.
I shouldn't say it's not a goal, it is not a smart goal.
It is a goal.
So I want to lose weight, great.
(30:33):
But it's not a smart goal.
And remember, when we'retalking about smart, we're
talking about specific,measurable, achievable, relevant
and time-bound.
So how do we make that into asmart goal?
Well, number one, let's put anumber to it.
Let's put a number to the goal.
So, not that I want to loseweight, but I want to lose a
(30:56):
specific amount of weight.
I want to lose weight, but Iwant to lose a specific amount
of weight.
If you remember, when we set ourgoal, we talked a little bit
about this.
When I set my goal last year,the goal was to lose 52 pounds
within the year.
52 pounds within the year, thatwas well, let me back up.
The goal was a half a pound toone pound per week, right?
(31:21):
So I didn't say so.
Notice, I had to come back andreframe that, right, because 52
pounds in a year, okay, right,and we'll talk a little bit
about being a little bit morecondensed in your thought.
Well, actually, this is a greatplace to do that.
So when you're setting goals, wewant to set some immediate
goals and we want to set somelong-term goals.
(31:41):
So in this case, my long-termgoal would have been hey, I want
to lose 52 pounds in a year.
Okay, so it's specific, because52 pounds it's measurable, I
can get on the scale, I can seeif I'm there.
Is it achievable?
(32:02):
Certainly it is within the year.
Is it relevant?
Yes, because losing weighthelps with my health and my
diabetes.
And is it time bound?
Yes, because I got 52 weeks.
So that's great.
So that's a great, smart goal.
But here's the thing If I waituntil a year to begin looking at
(32:25):
measuring, marking, makingadjustments, then that's not
good either.
So what we want to do is thatsmart goal that we've set the 52
pounds in a year.
We want to come back and say,okay, what do I need to do in a
month?
Well, in a week, in a month, intwo months, three months, six
months, so on and so forth.
Right, so we're breaking.
We're chunking that goal intosmaller parts, and so that's
(32:49):
what I started to say.
So our goal we tell people, yes,52 pounds in a year, but don't
think about the 52 pounds.
What are we going to do thisweek?
And so my goal and what I talkto clients, what I talk to
patients about, is we want youto lose between a half a pound
(33:11):
and one pound per week.
That is reasonable, that issustainable, because, remember,
we're not just losing the weight, we want to be learning as well
.
How do we keep that weight off?
So if you lose 10 pounds thisweek, you haven't learned how to
do that.
You haven't learned how to keepthat off.
(33:34):
Sometimes we don't even knowwhat we did, but as we're losing
gradually, that is sustainableand that is a healthy weight
loss.
So back to our thought.
So I want to lose 10 pounds.
Great, I love that.
In this example, that's wherewe are now.
(33:55):
As you look at your weight, asyou look at your situation, you
may need to lose less or losemore.
So losing 10 pounds and yoursituation may be different.
Can we track it?
Yes, we can track it.
We can get on the scale.
Is it achievable?
Yes, it is achievable If we'veset the right number and we're
going to set the right time.
(34:16):
So you're losing a hundredpounds in the next week?
Certainly possible.
Is it probable?
Probably not, all right.
So if you follow a caloriccontrolled diet and engage in
regular physical activity, wecan create a sustainable calorie
(34:37):
deficit.
Hey, wait a minute.
What's a great way of creatinga calorie deficit?
Y'all that's sustainable,that's easy, that's free.
It's called fasting, isn't it?
I know, I know, you know I hadto throw that in there.
Okay, is it relevant?
(34:57):
Yes, because losing weightimproves our insulin sensitivity
and our blood sugar control.
Remember the three pillarsDecrease insulin, suppress the
appetite, get rid of sugar.
That's the pillar, those arethe pillars, and weight helps
with that.
And then, time bound Is it timebound?
(35:19):
I want to lose this weight 10pounds within the next six
months.
Is that doable?
Yes, is there a time?
Yes, there is.
And so I tell people don'tthink really about the 10 pounds
.
Your question is how do I losemy half a pound this week?
So my goal for you is thatsustainable weight loss that you
(35:40):
can get.
Sustainable, that's the key,because we don't want to go
through that roller coaster.
So, as we are talking aboutcreating those sustainable
weight loss.
We've got to have smart goals,y'all.
Because if we don't have smartgoals, then'all, because if we
don't have smart goals, then wedon't get where we need to be
(36:04):
Okay.
So, is it specific, is itmeasurable, is it achievable, is
it relevant and is it timebound?
This is Dr Dwayne Wood, that'sWood with an E the E stands for
endocrinology.
Here, on the channel, I educate, I empower and I encourage you
to take charge of your health,take charge of your life, avoid
(36:26):
complications and go to the nextlevel, creating the life you
always wanted.
And for this year, y'all NewYear, new you Do you?
Thank you.
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