January 1, 2025 • 26 mins
Just want to wish you a very Happy New Years and I hope that all your wishes come true…
Just kidding.
If indeed you want your goals to come true, you can’t just wish for them. You have to make things happen and take action.
Way too many of us contemplate change, we sometimes make changes in the first few weeks of the year, but then we lose steam and can’t seem to muster up the motivation or energy to stick to things long term.
If you’re admittedly saying “yes that’s me”, this episode provides 25 tips for the year 2025 to make sure you gain life long changes to your health forever. I even have a free downloadable guide that details all 25 tips here: https://flexwithdoctorjay.online/25-tips-for-2025
These are 25 things I actually employ in my own life, not out of some textbook. To create positive and meaningful results for yourself, it requires a different approach.
It will likely be the best under 25 minute episode you’ll listen to in all of 2025 :)
So let’s get after it! I’m excited to hear from you, email me at jason@flexwithdoctorjay.com to let me know which of these steps you will action! Pick at least 5 to start with out of the 25.
And if you found the episode helpful, please leave a review and 5 stars to support me. The more reviews, the more visible my podcast will be to those who could benefit.
To 2025 being YOUR year,
Dr. Jason Won
P.S. download the free guide here and listen to the episode at the same time: https://flexwithdoctorjay.online/25-tips-for-2025
If you benefit from episodes like this, hit that ‘Follow’ button, and leave a 5-star rating on Spotify or Apple. This would really help this podcast to grow and reach more people who could benefit from living a pain-free life.
Interested in working with us? We're looking for healthcare workers, busy parents, and working professionals over 30 who want to eliminate chronic pain from their life so they can enjoy a more active life with their friends & family. We've helped over 550 people find long term success in becoming pain-free. Book a call here to speak with us: https://www.flexwithdoctorjay.co/book
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Welcome to the Won Body Won LifePodcast.
Hi, I'm your host, Dr.
Jason Won, Lifestyle PhysicalTherapist.
As you guys know, it is NewYear's Day, and I'm genuinely
excited to share over 25 tips tomake 2025 the year to change
your health and life forever.
I am somebody that I feel like Iembody, not just physical
(00:22):
therapy.
but I also work just as hard inmy own health and fitness.
And I hope that I can inspiresome of the things that have
really helped me to change myhealth around from somebody that
was a chronic insomniac tosomebody that has had chronic
neck and back issues and had alot of my health go down the
opposite direction.
(00:42):
I do want to share with you howat the age of 36, what I'm
currently doing right now,hopefully can share it with you
in maybe less than 25 minutes,over 25 tips that I think will
change your health and lifeforever.
So the first 10 are going to bemore so mindset strategies.
The next 10 are going to be moreactionable and concrete steps.
And the last five are simplybonuses and icing on the cake.
(01:04):
So I really hope that if youfind this really helpful, please
give it a thumbs up.
Please for 2025 support mychannel by leaving a five star
review, leaving a review, andalso sharing this with other
people I think can reallybenefit from this.
With that being said, let's goahead and get it up to speed.
And very first one, number onefor New Year's Day is do not put
(01:25):
your health last.
We oftentimes will get reallybusy.
We'll put our kids health first,but I think that when you can
start to fill your cup up firstand not pour from them to empty
cup, I think that's just amindset thing that I need to
have is to really start toprioritize yourself more than
any other, right?
Self care is not selfish.
So I think that's the first stepthat I want you to take.
Number two, funny enough, startwith just two minutes.
(01:47):
I think that we get so carriedaway with doing a 30 minute or a
60 minute workout that sometimeswe fail to realize that even
just two minutes is better thanzero minutes.
So if you just simply set atimer, tell Alexa or tell Google
to set a two minute timer andjust simply start squatting.
Simply start taking care of yourbody and incorporate more
movements.
I think that number two isreally going to help you simply
(02:09):
just remove the emotions and seta two minute timer and you'll
start to realize that even twominutes starts to make you self
feel good.
Two minutes can progress intofive minutes or simply enough.
If you're too busy, settle withthe two minutes and give
yourself grace that two minuteswas enough.
Number three, remove emotionsfrom action.
We take too often, we feeloverwhelmed and stress.
(02:30):
And so sometimes that will deterus from working out or for
eating right.
And for doing things that aregoing to be healthy for us.
And then what we end up doing iswe eat junk food or we'll sleep
in, or we'll sit on the couchand do Netflix.
And that will just cause morestress and it causes more over
when it causes more tension inour body.
So if you can remove theemotions from actions and simply
(02:51):
just say despite how I'mfeeling, I'm just going to take
some action, start exercising,just move my body that will
actually make you feel better inthe long run.
So I try to always tell peopleremove the emotions.
from the action itself andtherefore just take the actions.
Number four, write down yourhealth goals and make it
visible.
So if you make it more visible,it serves as a constant reminder
(03:14):
to you to take the actionsnecessary to change your health
around.
If you set this arbitrary goal,arbitrary is worse than
specific.
So if you could set a specificgoal of I want to lift this
much, I want to achieve 60minutes of walking per day.
That makes it more concrete, butat the same time, if you don't
write it down and make itvisible, then sometimes the
(03:35):
minutiae and the trials and manyother things that we go through
in life.
That will immediately distractus from the goal.
So if you're constantly remindeddaily, even if you say your
goals out daily, or at leasthave it pinned in your bathroom
or to the, or in your bedroom,it will serve as that constant
visible reminder.
Number five, creates little tinyaction steps to achieving these
(03:56):
goals, chunk it down.
And so what this means is thatsometimes.
We create this like big visionfor ourself health wise and the
goal sometimes seems very lofty.
Sometimes it seems so far awaythat sometimes we immediately
start giving up by January andFebruary.
And that's very often what wesee is that people start off
(04:16):
going to the gym consistentlyand then there's crickets by
February and March.
I'm not saying go to the gym,but I'm saying that if you have
a goal, maybe what you should dois try to chunk it down and
create like little steps.
Like January and February, I'mgoing to commit to doing this.
March and April, I'm going tocommit to doing this.
You can start to layer in likestrength training the first few
months.
Then you start to layer in maybenutrition.
(04:39):
Then you start to focus on yoursleep.
However you want to do it.
Just, you Write out moreconcrete steps that makes it a
little bit easier.
So the analogy I like to use isa ladder.
If the ladder has like thesereally big, like you have to
overreach for the next.
Point of the ladder, thensometimes you're not even going
to reach for it.
You're just going to give up.
But if you create like little,small, tiny action steps, again,
(05:01):
what I always say is little tinyaction steps, that's going to
make it just seem moreachievable.
Number six, tell a friend orpartner or make it public.
I've had a lot of my clients.
I'm going to write it down onsocial media and I'm going to
tell people what my goal is.
This is my before picture orthis is where I am now and watch
(05:22):
me, watch me do my thing.
And it's almost like you canhave a naysayer mentality where
you're trying to prove thosepeople wrong.
But it's Maybe also in justterms of accountability, if you
tell a friend, tell a spouse, ormaybe you write it down and you
give it to them as a contract,or again, you write it down,
these other people are going tobe cheering you on or they're
going to keep you accountable.
So I can't stress it enough.
How important that is thatsometimes when you feel like
(05:45):
you've relied on yourself for solong and you feel isolated and
maybe you've Maybe you failedyour goals year after year, it's
a said, try something different,make it visible and make it
public number seven, makesedentary activities less
attractive.
So this is coming from a book byJames clear called atomic
habits.
And if you have certainactivities that you do that are
(06:08):
negatively impacting yourhealth, then try to make it less
attractive.
Funny enough, you can.
If you put like the remotecontrol and you take the
batteries out and you put thebatteries in the basement and
then you put the remote in the,for example, the closet, you'll
be surprised that you start towatch TV a lot less, right?
It's okay to watch TV once in awhile, but to watch it for,
(06:28):
sometimes 3 to 5 hours a day.
You know that negatively impactsyour health, your vision makes
you more sedentary.
So that's just an example ofmaking sedentary activities less
attractive.
Number eight, make movementactivities more attractive and
more convenient.
So is there a a Lululemon or acertain type of clothing that
you've been eyeing that you feellike, man, like I wish I had
(06:50):
that.
If you start to grab moreclothing that is more sedentary,
You start to change youridentity to an extent.
You're like, man, I really feelgood in this clothes.
It actually might actually spuron more actionable things where
you're going to start to becomemore fit.
You're going to work out morebecause you bought that thing
that makes you feel moreattractive.
(07:10):
Or at the same time, you canmake things more convenient.
So if you put a dumbbell.
in your office, you may justtake a break and start lifting
that dumbbell up and down.
So making things more convenientis really key for my practice
for my own health.
But I've actually told a lot ofmy clients, replace your desk
plan and put a foam roll and akettlebell At the office, which
(07:33):
is literally sitting right by myfeet right now.
So when I end this episode, I amgoing to grab those things and
actually start utilizing it.
Number nine, reward yourself forconsistency.
So I think we sometimes maybereally slave away at, doing the
thing and maybe we stayconsistent for a while, but we
don't reward ourselves forconsistency.
That's again, it's like tellinga kid like, Oh, you get good
(07:54):
grades, just keep getting theminstead of taking them out for
ice cream or, rewardingthemselves, rewarding them in
some way or form, getting them atoy.
So also don't discount the factthat rewards really make a
difference.
So if at the end of a hard day,you like eat one scoop of, no, I
wouldn't say one scoop, but evenone spoonful of ice cream, maybe
your husband or spouse takes youfor a dinner.
(08:16):
If you've Lost a certain amountof weight, or if you stay
consistent, those things reallygo a long way.
Number 10, stop saying I'm busy,or I don't have time.
You simply just got to maketime.
This is a mindset thing that'ssometimes one of the hardest
thing to do, is to make time forwhat is truly important.
Because, if you don't make timenow to work out, or to start
(08:38):
eating healthier, Then you'regoing to make time for disease
and dysfunction down the line.
So I really implore you to thinkabout making the time and not
using those excuses left for I'mbusy.
And like I said, going back tothe remove emotion from actions,
we sometimes are busy.
We're tired because we're takingcare of the many things in our
(08:58):
life.
But again, really makes sense ofthat, that if you pour for an
empty cup, or if your health isgoing down the drain, you're
going to make time for.
Hospitalization and other thingsdown the line, right?
And that's going to be morecostly in the long run.
All right.
So that was my first 10 mindsettips.
Let's go through some actionableconcrete steps.
So the next 10 are going to bethings that you can actually
(09:21):
incorporate.
Into your life now.
So 11 strength train two to fivedays per week, bare minimum.
If it's two days, upper body,lower body, if it's three days,
you can do upper body, push,pull, and then the leg day,
right?
If it's four days a week, youcan start to incorporate some
cardio along with that, or youcan start to separate things
into body parts.
So strength training is one ofthe most potent things for
(09:42):
longevity, pain relief, feelingbetter, feeling more energized,
having a better looking body.
The list goes on, right?
You, when you have more musclemass, you literally live longer
and you live a more fulfillinglife.
12 drink half your body weightin ounces of water, right?
So water, our muscles are 80percent composed of water.
Our body relies on water whenare dehydrated.
(10:03):
We are more or weaker.
We're more tired.
And sometimes we rely on coffeeand energy drinks, and that
creates a whole lot of other gutissues and fatigue issues.
And sometimes it starts to weanoff.
So start to drink more water isreally key.
And I even have this halfgallon.
Actually, it's a full gallon.
It's a full gallon that a lot ofmy friends and family make fun
(10:23):
of, but I simply just fill upthat full gallon every single
day and I just drink the wholeentire thing.
So however you want to do it,grab a nice fancy tumbler,
whatever you please, but try toget half your body weight an
ounce of the water.
13 get a sits or stand deskframe.
Or a walking pad or even both,right?
So if you get a sit stand deskframe, I'm actually filming this
(10:43):
podcast standing is that yourbody will feel better.
We're generally more erectmammals.
So when we sit, our body doesget tighter.
Our muscles and stuff.
They tend to suffocate.
We get less fluid exchange inour body and we tend to get
sicker.
As we're sitting at the desk, soif we can start to stand more,
that's at least getting our hipsand our lower back into
(11:05):
extension is better for ourspine, but even better is to get
a walking pad, because that'sgoing to aid with weight loss.
That's going to get moremovement in your pelvis and your
lower back, and that's going toprevent a lot of other joints
and chronic issues that canoccur.
So I have a walking pad byRubromatic.
I also have a stand desk, andI'm pretty much in this position
good 68 hours a day.
(11:26):
So 14 have a fallback routine.
So this is when there are timeswhere maybe plan a, which was
workout, it was in yourcalendar, but for some odd
reason, like you literally losttrack of time and it's like
really late.
So having a fallback routine,like even just getting in 10
pushups, 10 squats, 10 cabraises, right?
It's better than doing nothing.
So having a fallback routine tocreate that consistency with
(11:49):
strength training is somethingthat I literally tell all my
clients.
Even for me, as a busy dad oftwo, I have a fallback routine.
It's a composed of a hundredsquats, a hundred pushups and a
hundred cab raises.
So I set the bar somewhat high.
If I have more time, I'llactually add on another hundred
of something, but my fallbackroutine still allows me to keep
(12:10):
my body strong as I get older.
And so if you don't have thetime or capacity to do the 60
minute routine that you setyourself in the calendar, then
you're Maybe you're like, Oh myGod, like I feel guilty for not
for writing this contract andI'm skipping the workout, have
the fallback routine to stillfeel fulfilled and still feel
(12:30):
like you're keeping yourselfconsistent.
Okay.
So 15 prioritize mobility beforebed.
This is really key because a lotof people wake up stiff.
They think that their body isjust aging, but the fact is that
age is just relative to how youfeel.
And And chronological age isdifferent from physiological
age.
So you might be 40 years of age,but you feel like you're 50,
(12:51):
right?
You're 40, but you feel likeyou're 80.
The reason why is because youstopped moving.
We stopped moving.
We stopped exercising.
So if we can, the last five to10 minutes of bed is to at least
get in some mobility.
You stretch your spine, youstretch your hips.
You're going to feel morerested.
You're going to feel a littlebit less stiff waking up.
And I think that having that asa Has been something that I've
(13:13):
been doing for over 10 yearsstraight and has really helped
me with my own neck and backissues that I had as a result of
two car accidents, take a littledeep breath.
Let's go with number 16.
Number 16 is eat more protein.
Protein is the catalyst.
It's broken down in amino acids.
Amino acids helps with recoveryfrom workouts.
So some people don't see thegains they want, even though
(13:34):
they're doing a ton of exercise,but if you start to eat way more
protein, 0.
8 to 1 gram per pound of bodyweight, you're going to see
visual differences.
You're going to actually seenoticeable gains.
So understand this, somethingthat I always say all the time
is when you're strengthtraining, You might look more
swole, but you're actuallybreaking down muscle in the gym
or during your workout.
(13:55):
So if you're breaking downmuscle, if you want to build
muscle, you don't build musclein the gym.
You actually build muscle inyour sleep and you build muscle
by eating more protein.
So build that muscle in the formof sleep, as well as in the
kitchen where you'reprioritizing more protein.
If you're not getting enoughprotein in the form of meat,
eggs, poultry, a number of otherprotein sources.
(14:16):
Definitely.
That's where you can getsupplements, right?
And I'm a sponsored athlete forlegion.
So that's generally my, my, mychoice for protein
supplementation.
So if you are not getting theadequate amount of protein,
definitely considersupplementation as well.
17.
I already named it, alluded toit, sleep seven to nine hours.
You sleep seven to nine hours,you feel more rested, cortisol
(14:37):
secretion starts to get lower.
You can remove cortisol andremove some of the things that
are creating brain fog andconcentration issues.
So getting more sleep, it'sliterally it's free.
You just got to actuallydiscipline yourself to do it.
So As a father of two, I try mybest to get in seven to nine
hours and I'm reallyprioritizing that.
And that's really helped meoptimize my fitness.
(14:58):
My body feels a lot better andstronger and I look better.
Number 18, add movement as astress relief mechanism.
There is a research study that Iactually was a part of and It
showed the differences betweenthis cup right here where my
hand is called positive copingmechanisms versus negative
coping mechanisms.
So negative coping mechanismsthat they did research on, like
(15:20):
actually like medical doctorsand nurses.
And what they show was that somehealth professionals or even,
you yourself, when we'restressed, we will tend to try to
grab junk food or we'll tend to,sit on the couch and watch
Netflix.
We make.
poorer decisions when we're moretired and we're more stressed
(15:41):
out.
However, if you can almost dupeyourself into perceiving that
movement is a stress reliefmechanism, that not only is
going to preserve your bodymore, but that is a positive
coping mechanism.
You're adding good stress.
And what I mean by good stressis actually like lifting a
dumbbell or lifting your bodyweight.
Incorporating movement as apositive stress relief mechanism
(16:03):
is something that you reallyhave to just change your mindset
around.
Instead of grabbing for thecookies, you grab a dumbbell,
right?
Instead of grabbing for the icecream or the remote control, you
instead grab the foam rollfirst.
Obviously, these things that I'msaying, I'm not demonizing.
These things, I'm just sayinglike in excess, it's going to
decay your body.
So have those things where maybeyou incorporate the foam rolling
(16:26):
and the strength training first,and then you can therefore
reward yourself with a Netflixepisode.
That sounds fair.
So number 19, get more sunlightdirect or indirect.
So even for me, as I'm filmingthis episode, sometimes I'm
stuck filming episodes.
I've done a couple of podcastsguests as of today.
So getting in this indirectsunlight still makes a
difference.
Sunlight is something that willhelp reset your sleep circadian
(16:51):
rhythm.
It's going to help you sleepmore soundly.
It's going to help withcholesterol as well, because
cholesterol gets converted intovitamin vitamin D.
And also then it also getssecreted as melatonin.
So it really helps you if youever realized that being outside
in the sun and then going backinside, you sometimes feel
sleepier and that's actually howit works.
But yeah, obviously sunlight andmoderation, but at the same
(17:12):
time, most people in the worldare stuck in an office and we're
not getting enough sunlight aswe need to.
All right.
So number 20 is to placeworkouts into your schedule at a
specific time and date and makeit non negotiable.
So if you were meeting up withyour wife or husband or
girlfriend or boyfriend, or evena best friend, when you set the
date to go to a restaurant withthem, do you skip out on it?
(17:36):
No, you don't.
If you skip out on it, you'regoing to hear it from them, and
they're going to cuss you out.
Or they're gonna be like, whydidn't you not show up?
So if you don't do those things,if you don't skip dates with
your friends, why would you skipdates with your workouts?
Why would you skip dates withthe healthy activities that you
know you need to?
So we set it for January 1st,2025, 2025.
(17:59):
at 3 p.
m.
I'm going to go for a run or awalk.
Why should we skip it?
Okay, so if it's in yourcalendar, it's tattooed into
your body.
It's tattooed into yourschedule.
Okay.
So if you have it in yourschedule, it makes it a non
negotiable.
I don't, I hopefully don't feellike if you put something at 3
PM that you simply move it tothe next day, because that is
(18:20):
the habit that we all do.
We always skip the workout andwe say, we're going to start
tomorrow or start next Monday.
Start today, start making a nonnegotiable, and I think you'll
see vast differences in yourlife for 2025.
All right, let's go through thelast five, and then, I'm going
to take a little deep breath,and hopefully you guys can start
to incorporate some of thesethings as well.
(18:41):
Number 21, have an all or somementality.
That is something that soundsreally off.
It's like, why have an all orsome mentality, right?
So the all or none mentality,though, is If you set a 60
minute workout for 3 p.
m.
today, January 1st.
What happens if you get too busyor overwhelmed, you might
(19:03):
actually just say, I'm going toskip the whole thing.
So this kind of coincides withwhat I said about the fallback
routine is that you could have afallback routine where if you
couldn't get to the gym, you canjust simply do something at
home.
But if you still can go to thegym and you're like, Hey,
instead of the seven exercisesthat I set for myself, I am
(19:23):
simply going to do two to threeof them and you'd be satisfied
with that.
Be satisfied.
With the fact that you got insix to nine sets versus the full
18.
If you got 25, 10 percent of itdone, hallelujah, get something
done.
The law of consistency statesthat you keep sparking the fire.
You keep igniting the fire.
(19:44):
You skip days.
The fire is going to run out,right?
The fire is going to output andtherefore you're going to lose
that fire.
You're going to fall off thewagon and maybe you might stay
off the wagon, but if you justcreate the consistency, even
have an all or some mentality.
You're still going to getsomething done.
You're still going to patyourself on the back.
And that's a huge part ofconsistency and making sure that
you can, you can have a great20, 25, 22 is just another way
(20:08):
of saying it is like worktowards consistency, not towards
perfection.
We sometimes strive forperfection.
We strive to if I don't hit.
that 10 pound weight loss goal.
I'm unfulfilled.
I feel guilty.
I feel like a failure, right?
It's all about failure and thosefailures.
We say it enough that even ifyou do fail, failures are just
lessons.
(20:29):
Okay.
You just learn from thosefailures, but work towards
again, consistency.
You never are going to have aperfect schedule six days a
week.
I'm pretty much in the gym, butthere's times where I can't
bring it.
There's times where I can't getto the gym.
So I go on the fallback routine.
So I might be maybe 80 to 90%,like a grade on a scale of a
(20:49):
hundred, but I'm satisfied withwhatever grade I get, as long as
I'm getting something done everysingle day, I feel very happy
with the progress that I'mmaking and number 23, be proud
of yourself at all stages offitness.
It sounds lofty, imagine thefive year version of yourself
where that five year version,it's you're clicking on all
cylinders.
Do you have good habits?
You're eating, right?
(21:10):
You're stressing less.
You're sleeping more, yourstrength training more, and
that's where you want to be, butstill understand that like at
every stage of the mountain,you're trying to traverse Mount
Kilimanjaro, Mount Everest, andyou're just like, dude, this
seems so high, right?
It seems I'll never get there.
And maybe you're just like, wow,I'm still stuck at this one part
of the mountain and sometimespeople just fall off and just
(21:33):
give up, but just be okay.
Be okay.
And give yourself grace, beproud of yourself at every stage
of fitness.
And in the long run, regardlessof where you're at, whether you
get to the top of the mountainand you create another mountain
that you want to traverse orwhether you're not there yet,
just be proud of every singlestage you're just working
towards being a better versionof yourself every single day.
(21:54):
24 be an outlier.
I've always said to my clientsthat have a lot of like chronic
pain issues.
They have a lot of fatigueissues.
And sometimes I'm likeincorporate more movements.
So becoming that outlier issaying to yourself that I'm
going to be different from therest of my peers.
The rest of your peers may bedrinking alcohol.
They may be smoking.
They may be partying.
(22:15):
They may have a certain way ofhow they're living their life
and how they're coping withtheir own stresses.
But you want to be different,right?
Be okay with being that outlier,whether they support you or not,
you know that you're doing agood service to your own body.
I know for a fact, and I'm surea lot of my friends and people
that know me, I strive.
(22:36):
I really strive to be theoutlier.
I strive to be the person thatjust knocked out pushups
wherever they want to.
I knock out pushups in thekitchen.
I do squats while I brushing myteeth.
I work out seven days a week.
These are what define me.
I want to be the outlier.
And that's what's going to helpme to live a healthier, more
fulfilling life and be free ofpain, free of disease.
(22:58):
And I want to do my best toalways be there for my friends
and family.
Number 25, and I said thisbefore in a lot of my podcasts,
which is knowing your whysometimes it's hard to take
actions when sometimes yourgoals and sometimes your actions
are so superficial, maybe youjust want a six pack, but does
it go beyond that?
What is your reason for whyyou're starting this health
journey in 2025?
(23:19):
And when you can ask yourselfwhy multiple times you ask,
like, why am I trying to behealthier?
Why I'm trying to do this.
Maybe you answer those questionsand you say I want to be
healthier because I want to bethere for my family.
Okay.
Ask yourself why again, why doyou want to be there for your
family?
Now, why do you want to livelonger?
Why do you love your kids somuch?
You start to just peel thelayers of the onion that the why
(23:41):
becomes so prominent and becomeso pronounced that it puts you
to tears.
And when you, when I think aboutmy own kids, sometimes I can
just make myself tear up aboutit.
Like I really.
Want to be healthier for mywife, my kids, the people around
me.
I want to inspire thousands ofpeople to be healthier.
And that really gets me to anemotional state that really
(24:03):
compels me to action.
And I don't want you to takethis as a contrast on when I
said, remove emotions fromaction, which was tip number
three, rewind this episode.
But sometimes you actually doneed the actions, the positive.
Actions, the positive emotions,the emotions that do compel you
to tears.
And sometimes you need that.
Sometimes you feel isolated.
(24:25):
Sometimes it's hard for you tomuster up the energy to do a
workout or to be healthier, butjust remember that, you have a
strong sense of why you have astrong sense of purpose,
whatever that purpose is.
Is I want to be healthierbecause of blank, whether it's a
person, a endeavor, somethingthat's so deep and meaningful to
you, find out why, write itdown, tattoo it into your brain
(24:46):
and start to make the changes in2025.
So those are my 25 tips.
I don't know if I'm going to do26 tips in 2026, but I really
hope that this episode reallyjust gives you a sense of
motivation, a sense ofdiscipline, a sense of
resurgence to really be a betterversion of yourself.
And so if you found thisepisode, super helpful in 2025,
(25:11):
I'm trying to reach as manypeople as possible.
So I definitely implore you toleave a five star review.
Google, Spotify, podcast,YouTube there's a lot of places
that you can leave a reviewabout the OneBodyOneLife
podcast.
The more people that leave afive star review or even write
something that's meaningful, themore people that I get to reach
and I get to impact morepeople's lives.
So I definitely appreciate.
(25:31):
Leaving a review.
If you have any feedback for meor, future episodes that you
want to see, email me,jason@flexwithdoctorjay.Com.
You can follow me on manydifferent places.
I'm going to be posting a lotmore in YouTube, a lot of
different tutorials.
So I really hope that you can beon the journey with me.
And I really hope again, thatthis episode inspires you to
make change.
So that's what I got for youtoday.
I'll leave you with a quote thatI always leave all my audience.
(25:54):
We only have one body, one life.
Make every action you take beone that makes you a better
version of you.
Take care and have a beautiful2025.
Take care.
Welcome to the Won Body Won LifePodcast.
Hi, I'm your host, Dr.
Jason Won, Lifestyle PhysicalTherapist.
As you guys know, it is NewYear's Day, and I'm genuinely
excited to share over 25 tips tomake 2025 the year to change
your health and life forever.
I am somebody that I feel like Iembody, not just physical
(00:22):
therapy.
but I also work just as hard inmy own health and fitness.
And I hope that I can inspiresome of the things that have
really helped me to change myhealth around from somebody that
was a chronic insomniac tosomebody that has had chronic
neck and back issues and had alot of my health go down the
opposite direction.
(00:42):
I do want to share with you howat the age of 36, what I'm
currently doing right now,hopefully can share it with you
in maybe less than 25 minutes,over 25 tips that I think will
change your health and lifeforever.
So the first 10 are going to bemore so mindset strategies.
The next 10 are going to be moreactionable and concrete steps.
And the last five are simplybonuses and icing on the cake.
(01:04):
So I really hope that if youfind this really helpful, please
give it a thumbs up.
Please for 2025 support mychannel by leaving a five star
review, leaving a review, andalso sharing this with other
people I think can reallybenefit from this.
With that being said, let's goahead and get it up to speed.
And very first one, number onefor New Year's Day is do not put
(01:25):
your health last.
We oftentimes will get reallybusy.
We'll put our kids health first,but I think that when you can
start to fill your cup up firstand not pour from them to empty
cup, I think that's just amindset thing that I need to
have is to really start toprioritize yourself more than
any other, right?
Self care is not selfish.
So I think that's the first stepthat I want you to take.
Number two, funny enough, startwith just two minutes.
(01:47):
I think that we get so carriedaway with doing a 30 minute or a
60 minute workout that sometimeswe fail to realize that even
just two minutes is better thanzero minutes.
So if you just simply set atimer, tell Alexa or tell Google
to set a two minute timer andjust simply start squatting.
Simply start taking care of yourbody and incorporate more
movements.
I think that number two isreally going to help you simply
(02:09):
just remove the emotions and seta two minute timer and you'll
start to realize that even twominutes starts to make you self
feel good.
Two minutes can progress intofive minutes or simply enough.
If you're too busy, settle withthe two minutes and give
yourself grace that two minuteswas enough.
Number three, remove emotionsfrom action.
We take too often, we feeloverwhelmed and stress.
(02:30):
And so sometimes that will deterus from working out or for
eating right.
And for doing things that aregoing to be healthy for us.
And then what we end up doing iswe eat junk food or we'll sleep
in, or we'll sit on the couchand do Netflix.
And that will just cause morestress and it causes more over
when it causes more tension inour body.
So if you can remove theemotions from actions and simply
(02:51):
just say despite how I'mfeeling, I'm just going to take
some action, start exercising,just move my body that will
actually make you feel better inthe long run.
So I try to always tell peopleremove the emotions.
from the action itself andtherefore just take the actions.
Number four, write down yourhealth goals and make it
visible.
So if you make it more visible,it serves as a constant reminder
(03:14):
to you to take the actionsnecessary to change your health
around.
If you set this arbitrary goal,arbitrary is worse than
specific.
So if you could set a specificgoal of I want to lift this
much, I want to achieve 60minutes of walking per day.
That makes it more concrete, butat the same time, if you don't
write it down and make itvisible, then sometimes the
(03:35):
minutiae and the trials and manyother things that we go through
in life.
That will immediately distractus from the goal.
So if you're constantly remindeddaily, even if you say your
goals out daily, or at leasthave it pinned in your bathroom
or to the, or in your bedroom,it will serve as that constant
visible reminder.
Number five, creates little tinyaction steps to achieving these
(03:56):
goals, chunk it down.
And so what this means is thatsometimes.
We create this like big visionfor ourself health wise and the
goal sometimes seems very lofty.
Sometimes it seems so far awaythat sometimes we immediately
start giving up by January andFebruary.
And that's very often what wesee is that people start off
(04:16):
going to the gym consistentlyand then there's crickets by
February and March.
I'm not saying go to the gym,but I'm saying that if you have
a goal, maybe what you should dois try to chunk it down and
create like little steps.
Like January and February, I'mgoing to commit to doing this.
March and April, I'm going tocommit to doing this.
You can start to layer in likestrength training the first few
months.
Then you start to layer in maybenutrition.
(04:39):
Then you start to focus on yoursleep.
However you want to do it.
Just, you Write out moreconcrete steps that makes it a
little bit easier.
So the analogy I like to use isa ladder.
If the ladder has like thesereally big, like you have to
overreach for the next.
Point of the ladder, thensometimes you're not even going
to reach for it.
You're just going to give up.
But if you create like little,small, tiny action steps, again,
(05:01):
what I always say is little tinyaction steps, that's going to
make it just seem moreachievable.
Number six, tell a friend orpartner or make it public.
I've had a lot of my clients.
I'm going to write it down onsocial media and I'm going to
tell people what my goal is.
This is my before picture orthis is where I am now and watch
(05:22):
me, watch me do my thing.
And it's almost like you canhave a naysayer mentality where
you're trying to prove thosepeople wrong.
But it's Maybe also in justterms of accountability, if you
tell a friend, tell a spouse, ormaybe you write it down and you
give it to them as a contract,or again, you write it down,
these other people are going tobe cheering you on or they're
going to keep you accountable.
So I can't stress it enough.
How important that is thatsometimes when you feel like
(05:45):
you've relied on yourself for solong and you feel isolated and
maybe you've Maybe you failedyour goals year after year, it's
a said, try something different,make it visible and make it
public number seven, makesedentary activities less
attractive.
So this is coming from a book byJames clear called atomic
habits.
And if you have certainactivities that you do that are
(06:08):
negatively impacting yourhealth, then try to make it less
attractive.
Funny enough, you can.
If you put like the remotecontrol and you take the
batteries out and you put thebatteries in the basement and
then you put the remote in the,for example, the closet, you'll
be surprised that you start towatch TV a lot less, right?
It's okay to watch TV once in awhile, but to watch it for,
(06:28):
sometimes 3 to 5 hours a day.
You know that negatively impactsyour health, your vision makes
you more sedentary.
So that's just an example ofmaking sedentary activities less
attractive.
Number eight, make movementactivities more attractive and
more convenient.
So is there a a Lululemon or acertain type of clothing that
you've been eyeing that you feellike, man, like I wish I had
(06:50):
that.
If you start to grab moreclothing that is more sedentary,
You start to change youridentity to an extent.
You're like, man, I really feelgood in this clothes.
It actually might actually spuron more actionable things where
you're going to start to becomemore fit.
You're going to work out morebecause you bought that thing
that makes you feel moreattractive.
(07:10):
Or at the same time, you canmake things more convenient.
So if you put a dumbbell.
in your office, you may justtake a break and start lifting
that dumbbell up and down.
So making things more convenientis really key for my practice
for my own health.
But I've actually told a lot ofmy clients, replace your desk
plan and put a foam roll and akettlebell At the office, which
(07:33):
is literally sitting right by myfeet right now.
So when I end this episode, I amgoing to grab those things and
actually start utilizing it.
Number nine, reward yourself forconsistency.
So I think we sometimes maybereally slave away at, doing the
thing and maybe we stayconsistent for a while, but we
don't reward ourselves forconsistency.
That's again, it's like tellinga kid like, Oh, you get good
(07:54):
grades, just keep getting theminstead of taking them out for
ice cream or, rewardingthemselves, rewarding them in
some way or form, getting them atoy.
So also don't discount the factthat rewards really make a
difference.
So if at the end of a hard day,you like eat one scoop of, no, I
wouldn't say one scoop, but evenone spoonful of ice cream, maybe
your husband or spouse takes youfor a dinner.
(08:16):
If you've Lost a certain amountof weight, or if you stay
consistent, those things reallygo a long way.
Number 10, stop saying I'm busy,or I don't have time.
You simply just got to maketime.
This is a mindset thing that'ssometimes one of the hardest
thing to do, is to make time forwhat is truly important.
Because, if you don't make timenow to work out, or to start
(08:38):
eating healthier, Then you'regoing to make time for disease
and dysfunction down the line.
So I really implore you to thinkabout making the time and not
using those excuses left for I'mbusy.
And like I said, going back tothe remove emotion from actions,
we sometimes are busy.
We're tired because we're takingcare of the many things in our
(08:58):
life.
But again, really makes sense ofthat, that if you pour for an
empty cup, or if your health isgoing down the drain, you're
going to make time for.
Hospitalization and other thingsdown the line, right?
And that's going to be morecostly in the long run.
All right.
So that was my first 10 mindsettips.
Let's go through some actionableconcrete steps.
So the next 10 are going to bethings that you can actually
(09:21):
incorporate.
Into your life now.
So 11 strength train two to fivedays per week, bare minimum.
If it's two days, upper body,lower body, if it's three days,
you can do upper body, push,pull, and then the leg day,
right?
If it's four days a week, youcan start to incorporate some
cardio along with that, or youcan start to separate things
into body parts.
So strength training is one ofthe most potent things for
(09:42):
longevity, pain relief, feelingbetter, feeling more energized,
having a better looking body.
The list goes on, right?
You, when you have more musclemass, you literally live longer
and you live a more fulfillinglife.
12 drink half your body weightin ounces of water, right?
So water, our muscles are 80percent composed of water.
Our body relies on water whenare dehydrated.
(10:03):
We are more or weaker.
We're more tired.
And sometimes we rely on coffeeand energy drinks, and that
creates a whole lot of other gutissues and fatigue issues.
And sometimes it starts to weanoff.
So start to drink more water isreally key.
And I even have this halfgallon.
Actually, it's a full gallon.
It's a full gallon that a lot ofmy friends and family make fun
(10:23):
of, but I simply just fill upthat full gallon every single
day and I just drink the wholeentire thing.
So however you want to do it,grab a nice fancy tumbler,
whatever you please, but try toget half your body weight an
ounce of the water.
13 get a sits or stand deskframe.
Or a walking pad or even both,right?
So if you get a sit stand deskframe, I'm actually filming this
(10:43):
podcast standing is that yourbody will feel better.
We're generally more erectmammals.
So when we sit, our body doesget tighter.
Our muscles and stuff.
They tend to suffocate.
We get less fluid exchange inour body and we tend to get
sicker.
As we're sitting at the desk, soif we can start to stand more,
that's at least getting our hipsand our lower back into
(11:05):
extension is better for ourspine, but even better is to get
a walking pad, because that'sgoing to aid with weight loss.
That's going to get moremovement in your pelvis and your
lower back, and that's going toprevent a lot of other joints
and chronic issues that canoccur.
So I have a walking pad byRubromatic.
I also have a stand desk, andI'm pretty much in this position
good 68 hours a day.
(11:26):
So 14 have a fallback routine.
So this is when there are timeswhere maybe plan a, which was
workout, it was in yourcalendar, but for some odd
reason, like you literally losttrack of time and it's like
really late.
So having a fallback routine,like even just getting in 10
pushups, 10 squats, 10 cabraises, right?
It's better than doing nothing.
So having a fallback routine tocreate that consistency with
(11:49):
strength training is somethingthat I literally tell all my
clients.
Even for me, as a busy dad oftwo, I have a fallback routine.
It's a composed of a hundredsquats, a hundred pushups and a
hundred cab raises.
So I set the bar somewhat high.
If I have more time, I'llactually add on another hundred
of something, but my fallbackroutine still allows me to keep
(12:10):
my body strong as I get older.
And so if you don't have thetime or capacity to do the 60
minute routine that you setyourself in the calendar, then
you're Maybe you're like, Oh myGod, like I feel guilty for not
for writing this contract andI'm skipping the workout, have
the fallback routine to stillfeel fulfilled and still feel
(12:30):
like you're keeping yourselfconsistent.
Okay.
So 15 prioritize mobility beforebed.
This is really key because a lotof people wake up stiff.
They think that their body isjust aging, but the fact is that
age is just relative to how youfeel.
And And chronological age isdifferent from physiological
age.
So you might be 40 years of age,but you feel like you're 50,
(12:51):
right?
You're 40, but you feel likeyou're 80.
The reason why is because youstopped moving.
We stopped moving.
We stopped exercising.
So if we can, the last five to10 minutes of bed is to at least
get in some mobility.
You stretch your spine, youstretch your hips.
You're going to feel morerested.
You're going to feel a littlebit less stiff waking up.
And I think that having that asa Has been something that I've
(13:13):
been doing for over 10 yearsstraight and has really helped
me with my own neck and backissues that I had as a result of
two car accidents, take a littledeep breath.
Let's go with number 16.
Number 16 is eat more protein.
Protein is the catalyst.
It's broken down in amino acids.
Amino acids helps with recoveryfrom workouts.
So some people don't see thegains they want, even though
(13:34):
they're doing a ton of exercise,but if you start to eat way more
protein, 0.
8 to 1 gram per pound of bodyweight, you're going to see
visual differences.
You're going to actually seenoticeable gains.
So understand this, somethingthat I always say all the time
is when you're strengthtraining, You might look more
swole, but you're actuallybreaking down muscle in the gym
or during your workout.
(13:55):
So if you're breaking downmuscle, if you want to build
muscle, you don't build musclein the gym.
You actually build muscle inyour sleep and you build muscle
by eating more protein.
So build that muscle in the formof sleep, as well as in the
kitchen where you'reprioritizing more protein.
If you're not getting enoughprotein in the form of meat,
eggs, poultry, a number of otherprotein sources.
(14:16):
Definitely.
That's where you can getsupplements, right?
And I'm a sponsored athlete forlegion.
So that's generally my, my, mychoice for protein
supplementation.
So if you are not getting theadequate amount of protein,
definitely considersupplementation as well.
17.
I already named it, alluded toit, sleep seven to nine hours.
You sleep seven to nine hours,you feel more rested, cortisol
(14:37):
secretion starts to get lower.
You can remove cortisol andremove some of the things that
are creating brain fog andconcentration issues.
So getting more sleep, it'sliterally it's free.
You just got to actuallydiscipline yourself to do it.
So As a father of two, I try mybest to get in seven to nine
hours and I'm reallyprioritizing that.
And that's really helped meoptimize my fitness.
(14:58):
My body feels a lot better andstronger and I look better.
Number 18, add movement as astress relief mechanism.
There is a research study that Iactually was a part of and It
showed the differences betweenthis cup right here where my
hand is called positive copingmechanisms versus negative
coping mechanisms.
So negative coping mechanismsthat they did research on, like
(15:20):
actually like medical doctorsand nurses.
And what they show was that somehealth professionals or even,
you yourself, when we'restressed, we will tend to try to
grab junk food or we'll tend to,sit on the couch and watch
Netflix.
We make.
poorer decisions when we're moretired and we're more stressed
(15:41):
out.
However, if you can almost dupeyourself into perceiving that
movement is a stress reliefmechanism, that not only is
going to preserve your bodymore, but that is a positive
coping mechanism.
You're adding good stress.
And what I mean by good stressis actually like lifting a
dumbbell or lifting your bodyweight.
Incorporating movement as apositive stress relief mechanism
(16:03):
is something that you reallyhave to just change your mindset
around.
Instead of grabbing for thecookies, you grab a dumbbell,
right?
Instead of grabbing for the icecream or the remote control, you
instead grab the foam rollfirst.
Obviously, these things that I'msaying, I'm not demonizing.
These things, I'm just sayinglike in excess, it's going to
decay your body.
So have those things where maybeyou incorporate the foam rolling
(16:26):
and the strength training first,and then you can therefore
reward yourself with a Netflixepisode.
That sounds fair.
So number 19, get more sunlightdirect or indirect.
So even for me, as I'm filmingthis episode, sometimes I'm
stuck filming episodes.
I've done a couple of podcastsguests as of today.
So getting in this indirectsunlight still makes a
difference.
Sunlight is something that willhelp reset your sleep circadian
(16:51):
rhythm.
It's going to help you sleepmore soundly.
It's going to help withcholesterol as well, because
cholesterol gets converted intovitamin vitamin D.
And also then it also getssecreted as melatonin.
So it really helps you if youever realized that being outside
in the sun and then going backinside, you sometimes feel
sleepier and that's actually howit works.
But yeah, obviously sunlight andmoderation, but at the same
(17:12):
time, most people in the worldare stuck in an office and we're
not getting enough sunlight aswe need to.
All right.
So number 20 is to placeworkouts into your schedule at a
specific time and date and makeit non negotiable.
So if you were meeting up withyour wife or husband or
girlfriend or boyfriend, or evena best friend, when you set the
date to go to a restaurant withthem, do you skip out on it?
(17:36):
No, you don't.
If you skip out on it, you'regoing to hear it from them, and
they're going to cuss you out.
Or they're gonna be like, whydidn't you not show up?
So if you don't do those things,if you don't skip dates with
your friends, why would you skipdates with your workouts?
Why would you skip dates withthe healthy activities that you
know you need to?
So we set it for January 1st,2025, 2025.
(17:59):
at 3 p.
m.
I'm going to go for a run or awalk.
Why should we skip it?
Okay, so if it's in yourcalendar, it's tattooed into
your body.
It's tattooed into yourschedule.
Okay.
So if you have it in yourschedule, it makes it a non
negotiable.
I don't, I hopefully don't feellike if you put something at 3
PM that you simply move it tothe next day, because that is
(18:20):
the habit that we all do.
We always skip the workout andwe say, we're going to start
tomorrow or start next Monday.
Start today, start making a nonnegotiable, and I think you'll
see vast differences in yourlife for 2025.
All right, let's go through thelast five, and then, I'm going
to take a little deep breath,and hopefully you guys can start
to incorporate some of thesethings as well.
(18:41):
Number 21, have an all or somementality.
That is something that soundsreally off.
It's like, why have an all orsome mentality, right?
So the all or none mentality,though, is If you set a 60
minute workout for 3 p.
m.
today, January 1st.
What happens if you get too busyor overwhelmed, you might
(19:03):
actually just say, I'm going toskip the whole thing.
So this kind of coincides withwhat I said about the fallback
routine is that you could have afallback routine where if you
couldn't get to the gym, you canjust simply do something at
home.
But if you still can go to thegym and you're like, Hey,
instead of the seven exercisesthat I set for myself, I am
(19:23):
simply going to do two to threeof them and you'd be satisfied
with that.
Be satisfied.
With the fact that you got insix to nine sets versus the full
18.
If you got 25, 10 percent of itdone, hallelujah, get something
done.
The law of consistency statesthat you keep sparking the fire.
You keep igniting the fire.
(19:44):
You skip days.
The fire is going to run out,right?
The fire is going to output andtherefore you're going to lose
that fire.
You're going to fall off thewagon and maybe you might stay
off the wagon, but if you justcreate the consistency, even
have an all or some mentality.
You're still going to getsomething done.
You're still going to patyourself on the back.
And that's a huge part ofconsistency and making sure that
you can, you can have a great20, 25, 22 is just another way
(20:08):
of saying it is like worktowards consistency, not towards
perfection.
We sometimes strive forperfection.
We strive to if I don't hit.
that 10 pound weight loss goal.
I'm unfulfilled.
I feel guilty.
I feel like a failure, right?
It's all about failure and thosefailures.
We say it enough that even ifyou do fail, failures are just
lessons.
(20:29):
Okay.
You just learn from thosefailures, but work towards
again, consistency.
You never are going to have aperfect schedule six days a
week.
I'm pretty much in the gym, butthere's times where I can't
bring it.
There's times where I can't getto the gym.
So I go on the fallback routine.
So I might be maybe 80 to 90%,like a grade on a scale of a
(20:49):
hundred, but I'm satisfied withwhatever grade I get, as long as
I'm getting something done everysingle day, I feel very happy
with the progress that I'mmaking and number 23, be proud
of yourself at all stages offitness.
It sounds lofty, imagine thefive year version of yourself
where that five year version,it's you're clicking on all
cylinders.
Do you have good habits?
You're eating, right?
(21:10):
You're stressing less.
You're sleeping more, yourstrength training more, and
that's where you want to be, butstill understand that like at
every stage of the mountain,you're trying to traverse Mount
Kilimanjaro, Mount Everest, andyou're just like, dude, this
seems so high, right?
It seems I'll never get there.
And maybe you're just like, wow,I'm still stuck at this one part
of the mountain and sometimespeople just fall off and just
(21:33):
give up, but just be okay.
Be okay.
And give yourself grace, beproud of yourself at every stage
of fitness.
And in the long run, regardlessof where you're at, whether you
get to the top of the mountainand you create another mountain
that you want to traverse orwhether you're not there yet,
just be proud of every singlestage you're just working
towards being a better versionof yourself every single day.
(21:54):
24 be an outlier.
I've always said to my clientsthat have a lot of like chronic
pain issues.
They have a lot of fatigueissues.
And sometimes I'm likeincorporate more movements.
So becoming that outlier issaying to yourself that I'm
going to be different from therest of my peers.
The rest of your peers may bedrinking alcohol.
They may be smoking.
They may be partying.
(22:15):
They may have a certain way ofhow they're living their life
and how they're coping withtheir own stresses.
But you want to be different,right?
Be okay with being that outlier,whether they support you or not,
you know that you're doing agood service to your own body.
I know for a fact, and I'm surea lot of my friends and people
that know me, I strive.
(22:36):
I really strive to be theoutlier.
I strive to be the person thatjust knocked out pushups
wherever they want to.
I knock out pushups in thekitchen.
I do squats while I brushing myteeth.
I work out seven days a week.
These are what define me.
I want to be the outlier.
And that's what's going to helpme to live a healthier, more
fulfilling life and be free ofpain, free of disease.
(22:58):
And I want to do my best toalways be there for my friends
and family.
Number 25, and I said thisbefore in a lot of my podcasts,
which is knowing your whysometimes it's hard to take
actions when sometimes yourgoals and sometimes your actions
are so superficial, maybe youjust want a six pack, but does
it go beyond that?
What is your reason for whyyou're starting this health
journey in 2025?
(23:19):
And when you can ask yourselfwhy multiple times you ask,
like, why am I trying to behealthier?
Why I'm trying to do this.
Maybe you answer those questionsand you say I want to be
healthier because I want to bethere for my family.
Okay.
Ask yourself why again, why doyou want to be there for your
family?
Now, why do you want to livelonger?
Why do you love your kids somuch?
You start to just peel thelayers of the onion that the why
(23:41):
becomes so prominent and becomeso pronounced that it puts you
to tears.
And when you, when I think aboutmy own kids, sometimes I can
just make myself tear up aboutit.
Like I really.
Want to be healthier for mywife, my kids, the people around
me.
I want to inspire thousands ofpeople to be healthier.
And that really gets me to anemotional state that really
(24:03):
compels me to action.
And I don't want you to takethis as a contrast on when I
said, remove emotions fromaction, which was tip number
three, rewind this episode.
But sometimes you actually doneed the actions, the positive.
Actions, the positive emotions,the emotions that do compel you
to tears.
And sometimes you need that.
Sometimes you feel isolated.
(24:25):
Sometimes it's hard for you tomuster up the energy to do a
workout or to be healthier, butjust remember that, you have a
strong sense of why you have astrong sense of purpose,
whatever that purpose is.
Is I want to be healthierbecause of blank, whether it's a
person, a endeavor, somethingthat's so deep and meaningful to
you, find out why, write itdown, tattoo it into your brain
(24:46):
and start to make the changes in2025.
So those are my 25 tips.
I don't know if I'm going to do26 tips in 2026, but I really
hope that this episode reallyjust gives you a sense of
motivation, a sense ofdiscipline, a sense of
resurgence to really be a betterversion of yourself.
And so if you found thisepisode, super helpful in 2025,
(25:11):
I'm trying to reach as manypeople as possible.
So I definitely implore you toleave a five star review.
Google, Spotify, podcast,YouTube there's a lot of places
that you can leave a reviewabout the OneBodyOneLife
podcast.
The more people that leave afive star review or even write
something that's meaningful, themore people that I get to reach
and I get to impact morepeople's lives.
So I definitely appreciate.
(25:31):
Leaving a review.
If you have any feedback for meor, future episodes that you
want to see, email me,jason@flexwithdoctorjay.Com.
You can follow me on manydifferent places.
I'm going to be posting a lotmore in YouTube, a lot of
different tutorials.
So I really hope that you can beon the journey with me.
And I really hope again, thatthis episode inspires you to
make change.
So that's what I got for youtoday.
I'll leave you with a quote thatI always leave all my audience.
(25:54):
We only have one body, one life.
Make every action you take beone that makes you a better
version of you.
Take care and have a beautiful2025.
Take care.
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