July 5, 2024 • 15 mins
Do you struggle with sticking to healthy habits that support your well-being? Do you find yourself falling off the wagon and undoing your progress? If so, you're not alone. Many people face the same challenges when it comes to changing their habits and behaviors. But there is a way to make it easier and more sustainable. In this episode, we talk about the importance of building healthy habits for your holistic wellness. How habits can help you overcome self-sabotage, emotional eating, and other challenges that may derail your health journey.
Listen in for some practical tips on how to start small and stack habits that suit your lifestyle and goals. Whether you want to drink more water, eat more protein, or move your body more, this episode will inspire you to take action and create lasting change. You'll also learn how to write down your vision of what you want your life to look like when you're healthy, and how to use that as a motivation to keep going.
Tune in and discover how you can transform your health and happiness with the power of habits.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
>> Jolene (00:00):
Habits, habits, habits. Why do I stress
habits so much? Listen in.
If you are ready to break free from the scale, feel
your best, and reclaim your health, you're in the right
place. Welcome to holistic health made simple,
where ancestral wisdom and science collide.
I'm Jolene, your nutritional therapy practitioner, and
(00:20):
BFF on, this wild ride. Let's explore
the transformative power of a holistic mindset,
the untapped potential of your gut health, the
mysteries of metabolism, and the pillars of
lifelong wellness. Say bye bye to the
frustration of yoyo dieting and the allure of quick
fixes and the maze of contradictory
advice. Are you ready to step into this
(00:43):
new chapter of your life and become your healthiest,
most amazing self? Grab some water,
pop in those headphones, and let's get started.
Hey. Hey, there. Habits.
They're at the center
of, why people get healthy and stay
healthy and those that don't.
(01:04):
It really does lie. All, within
habits. A habit
is a mode of behavior
that you do involuntarily.
Now, it's not something you start out
doing, it's something you develop.
You want to work on building habits.
(01:25):
We often talk about building these habits to the point where
you don't think of them anymore. Think
of your morning routine, of, brushing your teeth, flossing your
teeth. You pretty much do that
habitually, like when you get up in the morning,
everybody has their standard of routine before they get ready for
the day. Some people go straight in the bathroom,
use the restroom, take a shower, brush their teeth, do their
(01:47):
hair. Others go have their coffee first,
then come back, brush their teeth,
and, take care of their oral hygiene. But you do
it, for the most part, without
thinking about it. It is just habit. You
brush your teeth before you leave the house at
some point, I hope,
(02:07):
but we won't go there.
Now, when it comes to
getting healthy, staying healthy,
being healthy, it's the
habits that make or break your
success. A couple weeks ago, we talked
about self sabotage. Now, m
when you have habits in place, it's easy
(02:29):
to fall back into those good habits when
you have a little bit of a sidetrack. I
see so many out there
blaming food, the addictive
nature of food, on their binge eating, their emotional
eating, their self sabotage. Whatever it is,
it's because they can't stop eating.
(02:50):
But there's plenty of people out
there who eat the same exact foods
and don't have the same problem. So what's the
biggest difference? As I've been looking at it,
it's habits. They
may go off kilter for a day, but
they fall right back into their normal,
healthy eating habits, their eating patterns, their
(03:12):
exercise habits. They're drinking plenty of
water. Whatever it is, they fall right back into
that. For whatever reason, they can fall
back on eating a
normal amount. And there's other of us who
go off the rails, and it takes months to get back there, and it
takes work. So, as. As you're
starting your health journey now,
(03:35):
now's the time to build those habits where they
become second nature. And the easiest
way to build these habits is one
or two at a time. When we go all
in to any kind of
change, whether it's diet,
lifestyle, a combination of them all, all
at one time, it's hard to actually develop
(03:58):
the changes as habits.
I know you understand me because you went all
in, you started going to the gym three to five days a
week. You started changing your entire diet, and you were
drinking your water and bringing your water and doing this.
And the next thing you know, when one fell apart, it all
fell apart, because we didn't build the habits and
stack them upon each other individually.
(04:20):
So it became one big, giant habit that we
broke. What keeps me going now,
even though I know deep down, I have
the tendency to self sabotage, I still self
sabotage, is that I have very
distinct habits that I have
built into my daily routine.
That brings me right back to my
(04:43):
healthy habits, you see, because I stacked up
the habits, when I break one of the habits
of, it's one habit, and then I
can use the other habits to help me get back on
track where it's broken.
And oftentimes, things get broken because of
stress, schedule changes,
(05:04):
over tired, injury, illness.
There's a lot of reasons why a habit gets
broken. But when you have them stacked individually
and they're not one giant habit, you
can just fix the one that's broken. The other
ones are still there. For instance, one of the
habits I started, oh, gosh, I don't
(05:24):
know, almost ten years ago, probably even before I started
my health journey, was the first thing I
drink when I get up in the morning is water,
and it has been for years. This is
not something I did because I heard some
influencer do it. I always have a glass of water first
thing in the morning. Sometimes it has lemon,
sometimes it doesn't. That's a habit that has never fully
(05:47):
stuck for me. Why? I don't know. Maybe
because I run out of lemons at times, and then the habit goes away till
I get more lemons. You see how the habit
stacking works. The water didn't go away. The
lemon went away until I had more lemons.
So every morning I get up and I
have a big glass of water. Sometimes it's
two. I try to then wait to have coffee for
(06:09):
an hour to 2 hours after I get up.
I try to have it closer to when I'm eating. Sometimes I have it
when I'm eating. It just depends. but the water is where
I always start. Another habit we have in
our household that I'd like you to start.
trying out is when I go to the grocery
store. I make sure we have plenty of
protein in the house.
(06:32):
Eggs, beef, bacon, chicken, pork,
whatever it is that you like, and eat fish.
And I make sure that there's always something
prepped. That's a habit. M
if I know our schedule is going to be busy,
I might buy a rotisserie
chicken so that there is protein
prepped. If I make bacon
(06:54):
one week, I will make the entire package or two
packages. I make two to three pounds of bacon
on one day and put it in an airtight
container, and that will last us a week or two.
It's a habit. If I'm gonna make bacon, I'm gonna make a lot
of bacon, and then it'll be there for when we want it or need
it. Chicken, the same thing. I'm not gonna make two
(07:15):
chicken breasts. I'm going to make four to six. That
way it's prepped. I can freeze it for later. I
always have protein prepped because
I prioritize protein.
That way the other stuff's quicker
and easier. And if I skip it, it's not as
important, especially in my first meal, that
I have the vegetables and the fruit. Yeah, I like to
(07:37):
incorporate that into my daily
routine. But starting my day out with
protein is my habit, is what I
prioritize. So I make sure it's there. You
see, habits aren't just, oh, I'm going
to have my clothes ready at night so I can go to
the gym in the morning. That's an awesome habit.
But habit is prepping for the whole week.
(07:59):
Habits are things you do m without
thinking. Like, yeah, I know prepping
protein sounds like I'm thinking about it, but I'm
not really. It's okay. My schedule's like this.
Let's just cook all this. It's simple.
I don't have to think about it the rest of the week because habitually,
I make sure there's protein cooked in my house every
(08:19):
week. Whatever that protein might be. This is one of the
things I work on in group coaching is we build
habits slowly. They're healthy habits.
Each habit is stacked upon another
so that by the end of the four weeks, you have a set of
healthy habits to make you successful.
I do this in my own life. The
(08:39):
water habit, waiting 60 to 90
minutes for the coffee. And one
of the habits that I struggle with
sticking is movement. Yes, I move
my body every day, but
legitimate exercise, where I am sitting
down and or not sitting down, but
going up into my room, where my
(09:02):
kettlebells are, where my yoga stuff is,
and doing it for long periods of time. So
for right now, the habits I built
are anytime I stand up,
do a little march in place, do some squats. I'm
doing, exercise, snacks versus
long exercises, because I need to take the time right now
for me to go out into my garden, because that's what
(09:23):
I enjoy doing. And it brings me a
lot of calmness and stillness.
So gardening actually is a lot of movement
as well. So it's not like I'm not moving my body,
but I'm not spending time devoted to building
a habit around an hour or two of
exercising, straight. So I'm doing lots of
(09:44):
little bits. I'm working up to doing 15
minutes. I'm trying to find the right time that that fits in my
body. See, we all struggle with building the
habits, but once they're built,
you got to get them to the point where you don't think about
it. At 06:00 every
morning, you go work out for 20 minutes.
(10:04):
That can be a good habit, but you have to build
it.
You have to build what you enjoy doing around
it. Every morning I start my day
with about five minutes of meditation.
It is a habit that I have recently
built, but I miss it when I don't do it. And it's
becoming habit that's the
(10:25):
key, is when it becomes something
you do just do, you don't think
about doing it. You just do. Exercise, for me,
is something I have to think about doing. For
others, it's something they just do. It's something their
body craves, their mind craves. So
we need to build as many healthy habits
(10:46):
for us that we
just do.
Then we have to work on building healthy habits of
the ones we have to think about. For me, that's exercise.
For you, it could be drinking water. we're
all different and unique, but by building
habits where we're not thinking about them, where they're
habitual, where it's something we
(11:08):
do on a daily or weekly
basis, you will find that
when self sabotage, emotional eating
or the like comes up,
your habits will start kicking in to help, preventing
you from going down a path where it's
undoes everything. And when I say undoes
everything, it's months of
(11:30):
falling off your habit, years before you get back
on track to your health. Because your health is
truly the most important
thing that you have.
It's the most valuable thing. And when it's
gone, it's so hard to get back. So what
we can do now to get us the
healthiest we can be is so
(11:52):
important.
So today I want you to write
down what you
want your life to look like
when you're healthy. And when I say that, I'm not
talking about things and houses and all that kind
of visionary, I want you to say, what habits do you
think you need to have to stay
(12:13):
healthy that you are willing to develop
to stay healthy? And then pick one,
the smallest one you can figure out that will get you to a
bigger one and start implementing that
today or tomorrow. but do
it within 24 hours of you writing it
down. Figure out where you can
(12:34):
start and don't start the next
one until you've mastered the first.
And I know you're thinking, well, now, this is going to take
forever. Yeah, it's going to take a
while, but getting
healthy and actually staying there is a
slow process. It isn't quick.
(12:54):
And I know some of you want to drop 50 pounds by next
week. That's not going to happen.
Build the small, tiny habits
that get you healthy. Your body will
sort the rest out. We've got to take the
steps where we hear our
hunger hormones, where our
insulin resistance is under control and we're insulin
(13:17):
sensitive, where we're moving our body, we're
controlling our glucose throughout the
day, where our mental
state of mind is healthy. And that
has a lot to do with our overall health, our gut
health, the foods we're eating, and we'll get into that
next week.
But today, I wanted you to start building
habits. So let's say it's as simple
(13:40):
of you want to reduce
processed foods, ultra processed foods, like the packaged
breads, pastas that come with all the sauces and all that
stuff that has so many ingredients you get tired before you
even read the label. Why not take
that side dish and just once a week, say, I'm going to
grill up some meat and make myself a salad,
(14:00):
or I'm going to add one new vegetable every
week, every day. Start
there. Now, the biggest habit that you
all know, you've heard me say over and
over again that I'd love you all to try is adding
a daily dose of ferments because that helps get
you healthy and get your gut healthy. And we're in a healthy gut.
We have a healthy mind, but you know, we'll get there.
(14:23):
Pick one thing to do, start there
and then start stacking them upon each other. And
if you need a good resource
to figure this all out, James Clear wrote
the book Atomic Habits. It's all about
habit stacking, and it will help you
get there. I want you to be
(14:44):
healthy, but the only way to get there is
by building habit upon habit upon
habit. And we all struggle
and some fall away, some change and
some get stronger by building habits
slowly, one at a time.
The health you find at the end lasts
a lot longer. On that note,
(15:06):
friends, I will talk to you next time. Bye.
Thanks for listening in today. I hope you got some nuggets to take
on your health journey. Remember, this podcast is for
educational and entertainment purposes. No medical advice
is being given. By listening to this podcast, you agree to the
full disclaimer, which is linked in the show notes. If you
found this podcast helpful, could you take 30 seconds and leave a
(15:27):
review? Your feedback means the world to me and it
helps others discover my show. Once again,
thank you for being part of my community. Until next time, have
a blessed day.
Habits, habits, habits. Why do I stress
habits so much? Listen in.
If you are ready to break free from the scale, feel
your best, and reclaim your health, you're in the right
place. Welcome to holistic health made simple,
where ancestral wisdom and science collide.
I'm Jolene, your nutritional therapy practitioner, and
(00:20):
BFF on, this wild ride. Let's explore
the transformative power of a holistic mindset,
the untapped potential of your gut health, the
mysteries of metabolism, and the pillars of
lifelong wellness. Say bye bye to the
frustration of yoyo dieting and the allure of quick
fixes and the maze of contradictory
advice. Are you ready to step into this
(00:43):
new chapter of your life and become your healthiest,
most amazing self? Grab some water,
pop in those headphones, and let's get started.
Hey. Hey, there. Habits.
They're at the center
of, why people get healthy and stay
healthy and those that don't.
(01:04):
It really does lie. All, within
habits. A habit
is a mode of behavior
that you do involuntarily.
Now, it's not something you start out
doing, it's something you develop.
You want to work on building habits.
(01:25):
We often talk about building these habits to the point where
you don't think of them anymore. Think
of your morning routine, of, brushing your teeth, flossing your
teeth. You pretty much do that
habitually, like when you get up in the morning,
everybody has their standard of routine before they get ready for
the day. Some people go straight in the bathroom,
use the restroom, take a shower, brush their teeth, do their
(01:47):
hair. Others go have their coffee first,
then come back, brush their teeth,
and, take care of their oral hygiene. But you do
it, for the most part, without
thinking about it. It is just habit. You
brush your teeth before you leave the house at
some point, I hope,
(02:07):
but we won't go there.
Now, when it comes to
getting healthy, staying healthy,
being healthy, it's the
habits that make or break your
success. A couple weeks ago, we talked
about self sabotage. Now, m
when you have habits in place, it's easy
(02:29):
to fall back into those good habits when
you have a little bit of a sidetrack. I
see so many out there
blaming food, the addictive
nature of food, on their binge eating, their emotional
eating, their self sabotage. Whatever it is,
it's because they can't stop eating.
(02:50):
But there's plenty of people out
there who eat the same exact foods
and don't have the same problem. So what's the
biggest difference? As I've been looking at it,
it's habits. They
may go off kilter for a day, but
they fall right back into their normal,
healthy eating habits, their eating patterns, their
(03:12):
exercise habits. They're drinking plenty of
water. Whatever it is, they fall right back into
that. For whatever reason, they can fall
back on eating a
normal amount. And there's other of us who
go off the rails, and it takes months to get back there, and it
takes work. So, as. As you're
starting your health journey now,
(03:35):
now's the time to build those habits where they
become second nature. And the easiest
way to build these habits is one
or two at a time. When we go all
in to any kind of
change, whether it's diet,
lifestyle, a combination of them all, all
at one time, it's hard to actually develop
(03:58):
the changes as habits.
I know you understand me because you went all
in, you started going to the gym three to five days a
week. You started changing your entire diet, and you were
drinking your water and bringing your water and doing this.
And the next thing you know, when one fell apart, it all
fell apart, because we didn't build the habits and
stack them upon each other individually.
(04:20):
So it became one big, giant habit that we
broke. What keeps me going now,
even though I know deep down, I have
the tendency to self sabotage, I still self
sabotage, is that I have very
distinct habits that I have
built into my daily routine.
That brings me right back to my
(04:43):
healthy habits, you see, because I stacked up
the habits, when I break one of the habits
of, it's one habit, and then I
can use the other habits to help me get back on
track where it's broken.
And oftentimes, things get broken because of
stress, schedule changes,
(05:04):
over tired, injury, illness.
There's a lot of reasons why a habit gets
broken. But when you have them stacked individually
and they're not one giant habit, you
can just fix the one that's broken. The other
ones are still there. For instance, one of the
habits I started, oh, gosh, I don't
(05:24):
know, almost ten years ago, probably even before I started
my health journey, was the first thing I
drink when I get up in the morning is water,
and it has been for years. This is
not something I did because I heard some
influencer do it. I always have a glass of water first
thing in the morning. Sometimes it has lemon,
sometimes it doesn't. That's a habit that has never fully
(05:47):
stuck for me. Why? I don't know. Maybe
because I run out of lemons at times, and then the habit goes away till
I get more lemons. You see how the habit
stacking works. The water didn't go away. The
lemon went away until I had more lemons.
So every morning I get up and I
have a big glass of water. Sometimes it's
two. I try to then wait to have coffee for
(06:09):
an hour to 2 hours after I get up.
I try to have it closer to when I'm eating. Sometimes I have it
when I'm eating. It just depends. but the water is where
I always start. Another habit we have in
our household that I'd like you to start.
trying out is when I go to the grocery
store. I make sure we have plenty of
protein in the house.
(06:32):
Eggs, beef, bacon, chicken, pork,
whatever it is that you like, and eat fish.
And I make sure that there's always something
prepped. That's a habit. M
if I know our schedule is going to be busy,
I might buy a rotisserie
chicken so that there is protein
prepped. If I make bacon
(06:54):
one week, I will make the entire package or two
packages. I make two to three pounds of bacon
on one day and put it in an airtight
container, and that will last us a week or two.
It's a habit. If I'm gonna make bacon, I'm gonna make a lot
of bacon, and then it'll be there for when we want it or need
it. Chicken, the same thing. I'm not gonna make two
(07:15):
chicken breasts. I'm going to make four to six. That
way it's prepped. I can freeze it for later. I
always have protein prepped because
I prioritize protein.
That way the other stuff's quicker
and easier. And if I skip it, it's not as
important, especially in my first meal, that
I have the vegetables and the fruit. Yeah, I like to
(07:37):
incorporate that into my daily
routine. But starting my day out with
protein is my habit, is what I
prioritize. So I make sure it's there. You
see, habits aren't just, oh, I'm going
to have my clothes ready at night so I can go to
the gym in the morning. That's an awesome habit.
But habit is prepping for the whole week.
(07:59):
Habits are things you do m without
thinking. Like, yeah, I know prepping
protein sounds like I'm thinking about it, but I'm
not really. It's okay. My schedule's like this.
Let's just cook all this. It's simple.
I don't have to think about it the rest of the week because habitually,
I make sure there's protein cooked in my house every
(08:19):
week. Whatever that protein might be. This is one of the
things I work on in group coaching is we build
habits slowly. They're healthy habits.
Each habit is stacked upon another
so that by the end of the four weeks, you have a set of
healthy habits to make you successful.
I do this in my own life. The
(08:39):
water habit, waiting 60 to 90
minutes for the coffee. And one
of the habits that I struggle with
sticking is movement. Yes, I move
my body every day, but
legitimate exercise, where I am sitting
down and or not sitting down, but
going up into my room, where my
(09:02):
kettlebells are, where my yoga stuff is,
and doing it for long periods of time. So
for right now, the habits I built
are anytime I stand up,
do a little march in place, do some squats. I'm
doing, exercise, snacks versus
long exercises, because I need to take the time right now
for me to go out into my garden, because that's what
(09:23):
I enjoy doing. And it brings me a
lot of calmness and stillness.
So gardening actually is a lot of movement
as well. So it's not like I'm not moving my body,
but I'm not spending time devoted to building
a habit around an hour or two of
exercising, straight. So I'm doing lots of
(09:44):
little bits. I'm working up to doing 15
minutes. I'm trying to find the right time that that fits in my
body. See, we all struggle with building the
habits, but once they're built,
you got to get them to the point where you don't think about
it. At 06:00 every
morning, you go work out for 20 minutes.
(10:04):
That can be a good habit, but you have to build
it.
You have to build what you enjoy doing around
it. Every morning I start my day
with about five minutes of meditation.
It is a habit that I have recently
built, but I miss it when I don't do it. And it's
becoming habit that's the
(10:25):
key, is when it becomes something
you do just do, you don't think
about doing it. You just do. Exercise, for me,
is something I have to think about doing. For
others, it's something they just do. It's something their
body craves, their mind craves. So
we need to build as many healthy habits
(10:46):
for us that we
just do.
Then we have to work on building healthy habits of
the ones we have to think about. For me, that's exercise.
For you, it could be drinking water. we're
all different and unique, but by building
habits where we're not thinking about them, where they're
habitual, where it's something we
(11:08):
do on a daily or weekly
basis, you will find that
when self sabotage, emotional eating
or the like comes up,
your habits will start kicking in to help, preventing
you from going down a path where it's
undoes everything. And when I say undoes
everything, it's months of
(11:30):
falling off your habit, years before you get back
on track to your health. Because your health is
truly the most important
thing that you have.
It's the most valuable thing. And when it's
gone, it's so hard to get back. So what
we can do now to get us the
healthiest we can be is so
(11:52):
important.
So today I want you to write
down what you
want your life to look like
when you're healthy. And when I say that, I'm not
talking about things and houses and all that kind
of visionary, I want you to say, what habits do you
think you need to have to stay
(12:13):
healthy that you are willing to develop
to stay healthy? And then pick one,
the smallest one you can figure out that will get you to a
bigger one and start implementing that
today or tomorrow. but do
it within 24 hours of you writing it
down. Figure out where you can
(12:34):
start and don't start the next
one until you've mastered the first.
And I know you're thinking, well, now, this is going to take
forever. Yeah, it's going to take a
while, but getting
healthy and actually staying there is a
slow process. It isn't quick.
(12:54):
And I know some of you want to drop 50 pounds by next
week. That's not going to happen.
Build the small, tiny habits
that get you healthy. Your body will
sort the rest out. We've got to take the
steps where we hear our
hunger hormones, where our
insulin resistance is under control and we're insulin
(13:17):
sensitive, where we're moving our body, we're
controlling our glucose throughout the
day, where our mental
state of mind is healthy. And that
has a lot to do with our overall health, our gut
health, the foods we're eating, and we'll get into that
next week.
But today, I wanted you to start building
habits. So let's say it's as simple
(13:40):
of you want to reduce
processed foods, ultra processed foods, like the packaged
breads, pastas that come with all the sauces and all that
stuff that has so many ingredients you get tired before you
even read the label. Why not take
that side dish and just once a week, say, I'm going to
grill up some meat and make myself a salad,
(14:00):
or I'm going to add one new vegetable every
week, every day. Start
there. Now, the biggest habit that you
all know, you've heard me say over and
over again that I'd love you all to try is adding
a daily dose of ferments because that helps get
you healthy and get your gut healthy. And we're in a healthy gut.
We have a healthy mind, but you know, we'll get there.
(14:23):
Pick one thing to do, start there
and then start stacking them upon each other. And
if you need a good resource
to figure this all out, James Clear wrote
the book Atomic Habits. It's all about
habit stacking, and it will help you
get there. I want you to be
(14:44):
healthy, but the only way to get there is
by building habit upon habit upon
habit. And we all struggle
and some fall away, some change and
some get stronger by building habits
slowly, one at a time.
The health you find at the end lasts
a lot longer. On that note,
(15:06):
friends, I will talk to you next time. Bye.
Thanks for listening in today. I hope you got some nuggets to take
on your health journey. Remember, this podcast is for
educational and entertainment purposes. No medical advice
is being given. By listening to this podcast, you agree to the
full disclaimer, which is linked in the show notes. If you
found this podcast helpful, could you take 30 seconds and leave a
(15:27):
review? Your feedback means the world to me and it
helps others discover my show. Once again,
thank you for being part of my community. Until next time, have
a blessed day.
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