Habit Stacking: The Secret to Sustainable Wellness and Metabolic Health

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Ever wonder why healthy habits seem so hard to maintain? The secret isn't superhuman willpower—it's strategic habit stacking. This engaging exploration reveals how tiny, consistent actions can dramatically improve your metabolic health when properly integrated into your existing routines.

Discover the science behind habit formation and why attaching new behaviors to established routines—like drinking water before coffee or taking five deep breaths before meals—creates powerful momentum with minimal effort. We break down practical morning, mealtime, and evening rituals that optimize metabolism, stabilize blood sugar, and reduce stress. Learn why eating fiber before protein, taking post-meal walks, and creating phone-free evenings aren't just good ideas but metabolic game-changers.

The journey toward better health doesn't have to be lonely. Research shows having social support makes you 65% more likely to achieve your wellness goals. We discuss finding accountability partners, joining supportive communities, and surrounding yourself with like-minded individuals who elevate rather than sabotage your efforts. Whether you're an introvert connecting online or an extrovert joining group activities, we explore options for building your personalized support network.

Ready to transform your health one small habit at a time? Start with just one tiny change and watch as it snowballs into sustainable wellness. Connect with our community, share your progress, and discover how mindful choices each day create remarkable results over time. Your journey to effortless healthy habits begins now.

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Episode Transcript

Speaker 1 (00:25):
Hi, how are you?
And so today's lesson isdiscussing ways to long-term
wellness, like kind of habits,improving your habits so that
you kind of have it stack, shallwe say, and it becomes a ritual
that your metabolism starts togo oh hey, I can do this, I can

(00:45):
do this Right, so it's part ofyour equation.
How do we do that?
So think of it as, again,sustainability, mindful ways,
each and every day.
It's not drastic change, butit's small changes each and
every day, consistent over time,helps relieve the willpower

(01:06):
because you can do this.
The small, tiny habits help youget into these healthy
behaviors and it becomes alittle bit more effortless, like
that almost autopilot, but in agood way.
You're gonna habit stack, we'regonna learn how to like, get
those daily rituals on a dailyand strategies to make yourself
get into these habits that arealmost automatic.

(01:29):
Now, what is habit stacking, ortiny habits that you could do?
It's basically saying linkingone habit into your life easily.
So say, you have coffee everyday, how can you add in maybe an
additional habit to that?
So for me, my habit is mymorning is lemon water and my

(01:54):
vitamins.
Then I add in after that mybreak, fast tea or coffee with
collagen and some of my otheradaptogens that are in my coffee
.
So my mushrooms and adaptogensand some other oils, my vitamins
.
So when I paired them together,I remember that's what I do as

(02:14):
my morning.
I also pair my morning intimate.
So I eight to eight, let's say,is my 12 hour.
I don't start eating or doingthings until after I've had my
water and I try to make sure I'min that window.
Why does this work when youpair one with the other?
There's many famous books onthis and I can't take credit in

(02:37):
any way.
I'm just, you know, reiterating, like the tiny habits, you know
atomic habit book, and you know, getting yourself into these
little habits will help stackbetter understanding.
So it takes a little lesseffort when you attach it to
something, you're using it asroutine and it becomes

(02:57):
consistent and reduces yourselfbecoming like fatigued and tired
, because it's a little biteasier when you have it.
Stack or add things in for yourmetabolic health and add these
small steps.
That's why I'm very big onsaying it's a mindful way.
Each and every day makes yourum, it boosts your metabolism,
it boosts your mood, um.

(03:19):
So let's say, here's a habit, amorning ritual.
You wake up, you drink 16ounces of water, even if it's
eight, before you have coffee.
That is my habit.
I definitely have that in mind.
Another habit you brush yourteeth and during that time maybe
do some breath work.
Maybe do a massage on your face.
Maybe it's tapping to helpde-stress.

(03:41):
That could be it, I'm not sure.
A habit before breakfast.
Maybe you can do somestretching.
I'm not sure.
A habit before breakfast.
Maybe you can do somestretching, you and your loved
one.
You know you do a little bit ofwalk around the, you know the
room.
Maybe it's just giving yourselfa moment right before you wake
up, instead of just up andwaking up.
Hydration and movementstimulates digestion, stimulates

(04:04):
GLP secretion.
Deep breathing lowers stressand stabilizes your blood sugar.
So let's think mealtime ritualslike blood sugar control.
What would be a habit Beforeeating?
Take five breaths, activate theparasympathetic system.
You can touch your ears, closeyour eyes, take a deep breath,

(04:28):
exhale, start your mealcorrectly.
Look at your plate.
What's on there?
Okay, yes, you're going to havecheat meals.
Yes, you're going to have pizza.
Sometimes you're going toadvise from here and there, but
what are you starting and how isyour plate?
My mindful plate will beprotein, fiber carbs.

(04:49):
I recommend the fibers foodfirst, like the greens and the
even potatoes, before then theprotein, then the carbs and then
, if you're going to have asweet treat, you can have a
small one at the end of the mealand as also um stacking habit
after eating.
Maybe you want to go for a walk,maybe you want to help lower

(05:11):
the blood sugar, especially thebigger meals.
You know, instead of you knowgoing and sitting down and going
to sleep, make it a habit tomaybe go for a walk.
If you can Walk around theneighborhood, walk around your
house, whatever that is for you.
Find some steps, do something.
Eating protein prevents insulinspikes, supports the metabolism
.
Post-meal walks increases yourGLP-1 secretion, reduces fat

(05:34):
storage.
So I usually try to get awalk-in for the big meal, or at
least by the end of the dayEvening ritual, let's think of
one.
All right.
After dinner you take somemagnesium or herbal tea.
So for me, I do enjoy adding myherbal tea and some adaptogens,
and I will add in magnesium umas my nighttime routine to help

(05:56):
relax.
Now, that's not for everybody,but maybe it is for you.
When you're sending your phonedown, make sure you dim the
lights.
Put um, I have on my computerand on my phone.
I already have it set in myalarm.
The red light is off.
I'm nighttime routine.
Do not disturb me.
I will not answer the phoneuntil my next.
You know intermittent fasttracking and you know it's got

(06:19):
to be an emergency for me toanswer the phone that my phone
itself will be on.
You know, no blue lights.
The computer itself will belower, dimmer, because I don't
want an environment that willdisturb my sleep in my life.
Now, was I like this before?
No, I was not, but I am now,and this is the way that I live,

(06:40):
so that I can have metabolichealth, longevity and a better
way of living.
Now, why does magnesium andherbal teas work?
You know they support the sleepand stress reduction.
There are other ways that youcan do that.
Blue light blocking.
Now the thing there is about,you know, helping with melatonin
and a better sleep quality,sleep optimization.

(07:01):
I talk about that and discussdifferent ways to do that.
And then journaling.
Maybe that's for you, maybeit's movement, maybe it's
breathing.
Now, what is that habit for you?
Everybody has different ones.
I've just identified a few ofthem.
Choose a new one for you.
I'm not sure what that is foryou.
Maybe it's 10 squats.
I've talked about how thatevery 45 minutes you just do 10

(07:26):
squats a day, you're going tohelp reduce the insulin
resistance within the bodybecause those large muscles will
help with your body.
I'm not sure what that is, butyou know those are just ideas,
right?
We just talked about some ofthose habits.
Now how can you do this?
You know sometimes you need asupport system.
Also, your behavior and your um, your stress or your
psychological mindset may be offand it may need some support.

(07:50):
So making these life changesyou can't always do alone.
So you know, get your wholehouse on board as much as
possible.
I mean having little ones to beon board on healthy eating
isn't always easy.
But I have a little one and Ihave to tell you we talk about
what we eat.
You know we don't talk about itin a bad way.
I still give him chocolate, Istill give him pizza and fries,

(08:11):
but we talk about the benefitsof having apples, the benefits
of eating small.
You know, eating for our bodyand exercising and having those
conversations and havingaccountability at any age, and
also the support with all yourfamily and your friends is
critical.
Support system helps you becomesustainable, helps you

(08:32):
understand that it's okay to bewhere the way you are, and and
when you surround yourself withpeople that are drinking, eating
like junk, don't be surprisedif you feel like crap, because,
yeah, you can do that and that'sokay.
And if that's where you are inyour life, fine.
This course may not be for youor this conversation may not be
for you, but wherever it is,even if you can start one habit

(08:56):
and then it circles and then itkind of like you know snowballs
into something amazing, let's doit.
You know, if you need a supportsystem, I'm here to help
motivate you.
I'll put in more the link ofour group.
I think I have a Facebook group, a Reddit group and an online
community and you know, at somepoint you know ways to reach out

(09:18):
, because when you have support,it helps motivate you and have
consistency.
It helps reduce your stress andyour emotional eating.
It provides you connection weall need connection in the best
way possible.
It helps you push through someof those plateaus.
When you're with someone thatalso is in the same boat as you
or understands where you'recoming from, they're willing to

(09:39):
help you and encourage you andgive you good feedback.
Whether it's positive ornegative, they'll help give you
feedback.
It boosts your confidence, getsyou into the right mindset.
Research has shown socialsupport helps you be sustainable
and get past plateaus andthrough your life 65% better and
achieves your health goals evenmore.

(10:00):
How do you bring that supportto yourself?
You know you can find a grouponline check with your family,
your friend, your spouse, yourcolleague, schedule regular
check-ins weekly, maybe evenjust a text message hey, what
did you eat today?
Take a picture what you want todo a workout.
Maybe we can meet up, share achallenge.

(10:22):
Maybe you can't meet up andmaybe you're in a park.
When somebody is in, like youknow their state and you're here
, but you still want to getreached together.
5,000 steps hey, can we do thattogether?
Can we get that in?
Let me know how you did.
I have a tracker.
Are you doing?
Okay?
They even have apps.
Now you guys can kind of talktogether.

(10:42):
I think Fitbit you can connectwith different individuals.
You know, be around like-mindedpeople.
It's very helpful when you'rearound people that are into
exercising and into movement.
You know you get yourself inthe right mindset.
You know, maybe it's a runningclub, maybe it's a yoga, you
know.
Maybe it's a running club,maybe it's a yoga class, maybe
it's a gym buddy.
Um, get into a structured class, whatever that is for you.

(11:03):
Maybe it's just online.
Connect wherever that is foryou.
Meet yourself where you are notsure if you're an introvert or
an extrovert, but try tosurround yourself with people
that will support these healthyhabits and not bring you down.
Um, you know, I will have someresources and connection and
community.
But, you know, get that.
And then also, you know, findthe right professionals that

(11:28):
will guide you in your metabolichealth journey, whether that's,
you know, integrative providerthat identifies metabolic issues
, endocrinologist, whether thatis a comprehensive team, think
of that.
Maybe it's your primary caredoctor, maybe it's a
cardiovascular doctor, a heartissue personal trainer, health
coach, a therapist needed fordiscussing about your emotional

(11:51):
eating and your stress, whereverthat is.
Meet those guidance and get theexperts that you need to
discuss this with.
I'm here just as one part ofthe equation.
Your support is needed and thenit helps you get to engagement,
it helps you make your wins.
You know the goal is to get youprogressing, to get those small

(12:13):
victories, to get past theplateaus, to get past the
different challenging moments.
Maybe give yourself a 10-daychallenge, maybe a 30-day
challenge, those small victoriesto get past the plateaus, to
get past the differentchallenging moments.
Maybe give yourself a 10-daychallenge, maybe a 30-day
challenge, and then get thosecheckouts.
I know you can do it.
Find one habit Let me know youknow, comment or reach out and

(12:34):
tell me what you did.
What did you find?
An accountability partner?
Did you find a group?
I'll have a group on here andonline team that you can reach
out to and I hope you're doingwell and I'll check back with
you.
And another lesson Make sureyou make it mindful way each and
every day.
Thanks so much and have a greatday.