Podcasts about habit stacking

Do you ever ask yourself….“Why do some habits stick and others fade away?”OK, lets talk about habit stacking = attaching a new habit to one you already do. This was developed by BJ Fogg an American social scientist and author.Lets talk about an easy and effective technique!

In this episode of the Nutritional Therapy and Wellness Podcast, host Jamie Belz, FNTP, MHC sits down with Kristin Rowell, JD, FNTP, PHWC—former trial lawyer, marathon runner, and professional bodybuilder turned Functional Nutrition Coach, Energetic Healer, and Spiritual Advisor to executives, professionals, and other high-performing humans. Kristin is the founder of Energetically Efficient and co-owner of Discover Strength Nashville, where she helps clients align their physiology and frequency to live with power, clarity, and purpose. Together, Jamie and Kristin take an unfiltered look at alcohol, health, and consciousness—from the cultural normalization of drinking to the biological, emotional, and spiritual toll it quietly takes. They explore: How alcohol impacts each of the Foundations of Health—digestion, blood sugar regulation, nutrient density, sleep, stress, movement, and hydration.. Why your liver halts everything to process alcohol first—and what that means for fat metabolism, detoxification, and hormonal balance. How alcohol damages gut integrity and microbiome diversity, disrupts circadian rhythm, and amplifies inflammation in the brain and body. The truth about how alcohol interacts with stress chemistry, depletes key nutrients like B vitamins and zinc, and sabotages recovery and muscle repair. The emotional and energetic dimension—how alcohol lowers vibration, clouds intuition, and distances us from spiritual clarity and self-trust. Why the "Sober Curious Movement" isn't about restriction or perfection—it's about awareness, agency, and living more fully alive. Spoiler alert: Both Jamie and Kristin have come to the same realization—alcohol no longer serves them. This isn't an episode about how to cure hangovers or find a cleaner cocktail. It's an invitation to step back, get curious, and truly see what alcohol might be doing to your body, your foundations of health, and your life. If you've ever wondered what's on the other side of "normal drinking," or how to live with more energy, alignment, and clarity—this honest, science-backed, and spirit-filled conversation will meet you there Resources Mentioned: Kristin's Podcast - "Alcohol and The Body" on The Energetically Efficient Show The Huberman Lab Podcast (alcohol) BOOK: "Breath" by James Nestor Episode 66: SIBO Symptoms and Solutions Distraction Detox Series: Ep 51: Death By Distraction - Rewire Your Rhythms, Restore Your Health Ep 52: The Hidden Health Cost of Distraction Ep 55: Distraction Detox - Dizzy Busy and Dying Inside Ep 56: Distraction Detox - Cluttered Spaces, Cluttered Brains Ep 57: Distraction Detox - THE MONSTER (Jamie's Favorite) Ep 58: Distraction Detox - Live Immediately Episode 46: Wellness 101 - A Common Sense Approach Episode 31: Cold Turkey - From Overwhelmed to Unstoppable Episode 29: Quick Tips for Blood Sugar Regulation Episode 28: Blood Sugar 101 - Hope for Reversing Pre- and Type II Diabetes Episode 24: The Challenge of Leading Yourself Episode 21: STRESS!!! How It Impacts Your Brain and Body Episode 19: Habit Stacking and Biohacking (WITH KRISTIN!) Episode 4: Bio-Individuality - A Freedom You've Never Known Episode 3: The MIssing Piece - From Mom to MD Episode 2: Reverse the Trend of Preventable Poor Health Episode 1 The Nutritional Therapy Association Please subscribe! Give us 5-Star reviews. Comment directly to us on Spotify.

In this episode of The Visibly Fit Podcast, I talk with martial artist, author, and plant-based athlete DK Kang, who shares how faith, mindset, and nutrition helped him and his wife overcome years of health battles, including infertility, endometriosis, and cancer.DK opens up about how he turned heartbreak into hope, pain into purpose, and loss into life transformation. His story proves that true healing starts in the mind through discipline, stillness, and daily choices that honor both body and spirit.We talk about habit stacking, meditation, movement, and the “kimchi mindset” — a beautiful metaphor for how pressure and time can produce transformation. You'll also learn how small, consistent actions and a faith-grounded mindset can help you overcome any obstacle.Chapters[00:00] Podcast Preview[01:20] Topic and Guest Introduction[04:40] Early Wellness Journey and Athleticism[08:31] Struggles with Infertility and Health Challenges[11:35] Navigating Cancer Diagnosis and Treatment[17:16] Life After Cancer: Recovery and Community Support[19:58] Transitioning to a Whole Food Plant-Based Diet[22:20] The Kimchi Connection: Nutrition and Health[25:35] The Mission to Prevent Disease Through Nutrition[27:04] The Limitations of Western Medicine[28:16] Mindset and Mental Resilience[32:41] The Power of Meditation and Stillness[35:08] Habit Stacking for Success[38:56] The Journey of Transformation[42:38] The Importance of Rest and Recovery[44:51] Fun Fact About DK Kang[47:05] Resources and Final ThoughtsResources mentioned:Mindset MetamorphosisDK Kang's WebsiteJoin My Visibly Fit 7-Week Accelerator ProgramConnect with today's guest:DK Kang is a mindset-driven author, martial artist, and wellness advocate who helps everyday people face extraordinary challenges with grit, gratitude, and grace. With over 30 years of martial arts experience and 18 years as a licensed massage therapist, DK has dedicated his life to promoting holistic healing and mental resilience.After navigating a decade marked by infertility, family loss, financial struggles, and his wife's breast cancer diagnosis, DK discovered that mindset isn't just about motivation — it's a lifeline. His books, Mindset Metamorphosis and The Kimchi Connection Cookbook, draw from his real-life experiences and faith journey, offering practical tools and spiritual insights to inspire lasting transformation.Rooted in his belief that struggle often reveals purpose, DK empowers others to nurture their mind, body, and spirit — and to “fight forward” with faith, discipline, and hope.P.S. If you're just checking out the show to see if it's a good fit for you, welcome!If you're really serious about becoming Visibly Fit, you'll get the best experience if you download the worksheets available at https://wendiepett.com/visiblyfitpodcast.

Hello and welcome to my book on: Habit Stacking, Synaptic Pruning, and Diabetes Naturally. I hope you enjoy and find this book useful.Our life is what our thoughts make it. Do every act of your life as if it were your last. In a word, your life is short. You must make the most of the present with the aid of reason and justice. Since it is possible that you may be quitting life at this very moment, govern every act and thought accordingly.Marcus Aurelius Emperor of Rome, 121 AD -180 ADIs your glass half-empty or half-full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you are optimistic or pessimistic—and it may even affect your health. [1]In 2007, Researchers at Oxford University compared the number of neurons in new born babies with that of adults and found the new born babies had a significantly higher number of neurons than adults.[2] As we mature, synapses or connections between neurons in the brain are pruned if they are not used, and the energy is redirected to maintaining synapses that are used.You likely have strong habits and connections that you take for granted each day. There are many thousands of daily habits our brain is good at repeating over and over. When developing new habits, you can leverage the interconnectedness of behaviour to your advantage. One of the most effective methods for establishing a new habit is to identify a current habit and then stack your new behaviour on top of it. This technique is known as habit stacking. I have consciously developed habits that help me avoid consuming foods containing highly refined carbohydrates, sugar, and sugar alcohols. You can learn to turn negative thinking into positive thinking. The process is simple, but it does take time and practice because you are creating a new habit, after all. It is important to learn the value of positive thinking and to focus on having a positive outlook.Habit Stacking is the foundation of Lifestyle Changes to Prevet and Reverse Type 2 Diabetes NaturallyMark Ashfordinformation@markaashford.com[1] Mayo Clinic, "Stress Management,"  (2025).[2] Nielsen RD Abitz M, Jones EG, Laursen H, Graem N, Pakkenberg B. Excess of neurons in the human newborn mediodorsal thalamus compared with that of the adult. Cereb Cortex. 2007 Nov;17(11):2573-8. doi: 10.1093/cercor/bhl163. Epub 2007 Jan 11. PMID: 17218480., "Excess of Neurons in the Human Newborn Mediodorsal Thalamus Compared with That of the Adult," (2007).

This isn't your typical “goal setting” pep talk — and it's definitely not a January 1 reset. In this powerful part two episode, Jan reframes what it means to finish strong… not from striving, but from overflow. You'll learn how habit stacking can build the spiritual, physical, and mental foundation you need to step into 2026 already aligned with who God is calling you to be.If you're tired of quitting on resolutions and ready to become the woman who finishes in step with Jesus — this one's for you.

Welcome to this week's new series! This 7-day series is designed not just to teach meditation, but to make it an automatic, non-negotiable part of your daily routine using the science of Habit Stacking. The entire practice centers on the formula: "After [Current Habit], I will [New Habit]." Invite a friend to join you during this week's series! WELCOME TO THIS WEEK'S SERIES: Beyond Motivation: The Science of Automatic Discipline When you start meditating, your Pre-Frontal Cortex (PFC)—the center of logic, planning, and willpower—is working hard. This is exhausting. The goal of this 7-day series is to transfer the meditation practice from the energy-intensive PFC to the Basal Ganglia, the brain structure dedicated to automatic habits and procedural memory. This is the part of the brain that knows how to tie your shoes or drive a car without conscious thought. The techniques used this week—the physical Mudra cue, the rhythmic Breathing, and the simple Affirmation—are all designed to speak the language of the Basal Ganglia: simple, repeatable, and cued by the environment. This is day 1 of a 7-day meditation series, "Beyond Motivation: The Science of Automatic Discipline," episodes 3395-3401. YOUR WEEKLY CHALLENGE: The Zero Willpower Quest The goal is to prove that consistent, tiny actions are more powerful than occasional heroic efforts. you're not seeking a perfect 30-minute meditation; your goal is an unbreakable, 60-second consistency. YOUR MEDITATION JOURNEY DURING THIS WEEK'S SERIES Day 1:   Visualizing your goals Day 2:  Affirmation: "My consistency is my power." Day 3:  Power Breathing Day 4:  Gyan mudra for knowledge and wisdom Day 5:  Second chakra focus to maintain ambition Day 6:  Flow meditation combining the week's techniques Day 7:  Weekly review meditation and closure SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual!  WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support. I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com. FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/ sip and om Facebook https://www.facebook.com/SipandOm/ SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 2,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme.  2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts. The beach waves were composed by Mike Koenig. Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Elizabeth Bruckner's Journey of Resilience and Self-SufficiencyIn this podcast, Greg interviews Elizabeth Bruckner, the accidental suburban homesteader and author of 'The Homesteader Mindset.' Elizabeth shares her journey of cultivating resilience through intentional living, influenced by her family's World War II experiences and her education in acupuncture and oriental medicine. She discusses the concept of homesteading, debunking myths about time, complexity, and cost, and emphasizes the importance of habit creation and community. Elizabeth also touches on the significance of self-care and shares insights into her personal struggles and triumphs, including overcoming a chronic illness. The episode is filled with practical advice on starting small, finding joy in routine tasks, and being open to receiving help from others. Elizabeth's story is both inspirational and educational, making a strong case for the benefits of adopting a homesteader mindset in modern life.00:00 Introduction to Elizabeth Bruckner01:24 Elizabeth's Family History and Early Influences04:36 Journey into Acupuncture and Holistic Medicine08:08 The Accidental Homesteader12:20 Defining Modern Homesteading18:30 Practical Tips for Homesteading25:28 Habit Stacking and Habit Chaining26:09 Building Community Through Local Markets27:27 The Importance of Self-Care in Homesteading28:19 Understanding Stacking Functions in Permaculture33:08 Embracing Failures and Learning from Them36:22 The Healing Power of the Body and Self-Care41:18 The Joy of Curiosity and Community43:04 Final Thoughts and Advice.Our Guest:  Elizabeth is the author of the Homesteader Mindset, a book that will transform the way you view self-sufficiency and give you the tools and practical tips needed. For a more meaningful life, Elizabeth's book has quickly become a must read for every person who dreams of creating sustainable, living through traditional skills and common sense. Elizabeth holds an MS degree in acupuncture and oriental medicine and empowers her patients utilizing the five element. Theory of traditional Chinese medicine and the power of habit creation. Elizabeth's groundbreaking methods in self-development for the mind and the body have been incorporated by a wide spectrum of budding homesteaders and wellness seekers. Elizabeth's Free Gift - CreateWellnessProject.com/gift/Contact Elizabeth - CreateWellnessProject.comElizabeth's Book - The Homesteader MindsetElizabeth's Book Recommendations Folk's This Ain't Normal by Joel Salatin One Straw Revolutionary by Larry Korn Grow a Little Fruit Tree by Ann RalphVisit UrbanFarm.org/HomesteaderMindset for the show notes and links on this episode! Need a little bit of advice or just a feedback on your design for your yard or garden?The Urban Farm Team is offering consults over the phone or zoom. Get the benefits of a personalized garden and yard space analysis without the cost of trip charges. You can chat with Greg, Janis or Ray to get permaculture based...

This week on The Wellness Scoop we're answering your questions, starting with one of the most common debates: is it better to add sugar or a sweetener to your tea? We'll look at what the latest science and WHO guidance actually says, and the best way to approach it long term. We then dive into fibre, the difference between soluble and insoluble, how they work together in the gut, and whether you really need to worry about getting the perfect balance between the two. Next up, calcium. If you eat little or no dairy, how can you still meet your needs? We'll cover the top plant-based sources, from sesame seeds and hummus to calcium-set tofu and fortified milks, plus why vitamin D is just as important for absorption. We also unpack the growing trend for adaptogens like ashwagandha, maca and lion's mane, asking how much evidence there really is behind the hype and whether they're worth the spend. And finally, how to keep your healthy eating habits going as the seasons change. We'll explore habit stacking, the behavioural science behind linking new habits to ones you already do, and share practical ways to boost the nutrition of your favourite autumn comfort foods so you can carry your summer momentum through the darker months. Recommendations: Rhi's new book : Pre order The Fibre Formula ⁠https://geni.us/TheFibreFormula White Mausu Smoky Chilli Oil  The Island of Missing Trees by Elif Shafak  Find out more from the amazing Sophie Bertrand HERE and order a copy of her book, Forking Wellness Learn more about your ad choices. Visit podcastchoices.com/adchoices

Habit stacking is a common strategy I use with many families when they want to make a change with sleep or have more flexibility. In this episode I'm sharing:What is habit stacking (or layering sleep associations)?When and how to use habit stacking when supporting your baby or toddler through a sleep change.Examples of sleep soothing tools to stack.And some tips for ways I see the strategy not work in implementation. If you've been wondering how you can increase flexibility in how you support your little to sleep or support them through a change, I hope this episode gives you some ideas. Connect with Kim Instagram: instagram.com/intuitive_parenting_dcFacebook:  facebook.com/intuitiveparentingdcLearn more about working with Kim: https://intuitiveparentingdc.com/

►If you wan't nutritional/habit coaching with Royce or Keith book a call: https://calendly.com/hello-nvfitt/nutritionconsult►If you wan't to start your health journey in one of our gyms: https://www.nvfitt.com/gethealthyMost people think getting healthy means adding more to their plate — more workouts, more rules, more guilt. But what if doing less is actually your next unlock? Today we're showing you how to simplify health using a framework that stacks habits the right way.

In this episode of the Pronunciation Pro podcast, Annie dives into one of her favorite success strategies: habit stacking. This powerful technique is something she teaches all her students—and uses in her own daily routines—to make practicing English pronunciation easier, more consistent, and more effective.Annie shares how habit stacking works, why it's such a game-changer for language learners, and how you can start using it today to seamlessly integrate pronunciation practice into your everyday life. Whether you're brushing your teeth, commuting, or making coffee, there are endless opportunities to improve your English—without adding more to your to-do list.Tune in to learn how to build better habits and make lasting progress on your English journey—one stack at a time!Don't forget to subscribe so you never miss an episode of helpful insights and expert advice from the Pronunciation Pro team.If you are interested in more pronunciation training, download the Pronunciation Pro app on the app store.Watch this podcast episode on YouTube here:⁠ https://www.youtube.com/@pronunciationpro⁠You can follow us on - Instagram: https://www.instagram.com/pronunciationpro/Facebook: https://www.facebook.com/PronunciationProLinkedIn:⁠https://www.linkedin.com/company/pronunciation-pro/⁠YouTube:⁠ https://www.youtube.com/pronunciationpro

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3129: Cara Harvey explains how to gradually shift your wake-up time using habit stacking, making early mornings more sustainable and less overwhelming. She also shares practical workout options for busy people, from gym classes to home routines, and tips on fasted versus fueled cardio so you can find what works best for your body and schedule. Read along with the original article(s) here: https://apurposedrivenmom.com/morning-routine-for-weight-loss/ Quotes to ponder: "By telling yourself you only need 5 more minutes, you can get rid of excuses and take action!" "Find something fun and energizing like morning yoga or a dance class!" "Whenever you decide to workout, know that it's possible to create a good routine around it." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3129: Cara Harvey explains how to gradually shift your wake-up time using habit stacking, making early mornings more sustainable and less overwhelming. She also shares practical workout options for busy people, from gym classes to home routines, and tips on fasted versus fueled cardio so you can find what works best for your body and schedule. Read along with the original article(s) here: https://apurposedrivenmom.com/morning-routine-for-weight-loss/ Quotes to ponder: "By telling yourself you only need 5 more minutes, you can get rid of excuses and take action!" "Find something fun and energizing like morning yoga or a dance class!" "Whenever you decide to workout, know that it's possible to create a good routine around it." Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode we are talking about the habits that keep you consistent when motivation fades. You will hear how to pick one non negotiable habit, how to stack it with something you already do, and how to track it so it becomes part of your daily routine.Join the Free girls chat Grab the Transformation Roadmap PDFShare feedback/send fanmailGet the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for. Join the waitlist for the 8-week kickstart personalized program The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals. → Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling. Support the showInstagram | TikTok | YouTube | Pinterest

Overwhelmed by your to do list? This week, Ann’s teaching us about habit stacking.

In this episode of Men of Influence, host Tim Holloway welcomes Dr. Brett Davis, a chiropractor and health coach with nearly two decades of experience helping people overcome health challenges. Inspired by a chiropractor who helped him as a young man, Dr. Davis pursued a career in chiropractic and recently expanded into health coaching in the digital space, reaching clients worldwide. Living in Canada but originally from America, he reflects on how the COVID era heightened health consciousness and opened new avenues for online influence. Dr. Davis shares how physical fitness, particularly movement and breathing, is foundational to personal excellence and impactful leadership as a husband, father, and business owner.Dr. Davis emphasizes that a healthy body enhances mental clarity and projects a positive vibe, influencing how others perceive and connect with you. He ties physical health to mental well-being, noting that poor posture or inflammation from bad habits (like excessive alcohol or negative media) can degrade mindset and interactions. By prioritizing movement, proper breathing, and habit stacking; combining simple health practices like sunlight exposure, grounding, and hydration; men can elevate their health and influence. He also explores how self-love and boundaries prevent depletion, allowing men to serve others more effectively by first caring for themselves, aligning with biblical principles of treating your body as a temple.Key Takeaways:Physical Health Fuels Influence: Movement and proper breathing enhance posture, mental clarity, and confidence, projecting a positive vibe that attracts others.Mind-Body Connection: A healthy body reduces pain and inflammation, fostering positive thoughts and actions, while poor habits like negative media harm mental health.Habit Stacking for Efficiency: Combine health practices; like morning sunlight, grounding, and hydration; to maximize benefits without overwhelming your routine.Self-Love Enables Service: Prioritize self-care to avoid depletion, ensuring you have more to give to family and community, as your inner state reflects outward.Actionable Step: Stack habits by setting up water and supplements by your toothbrush and walking barefoot outside in the morning for sunlight and grounding.“The more things you do right, the better you get. Stack habits to upgrade your operating system for better output.” - Dr. Brett DavisLearn more about Tim through the following links:FacebookPodcasting group

Motherhood rarely leaves room for "extra" time, so building new habits often feels unrealistic. The science of habit stacking offers a smarter way: attach new behaviours to the routines you already do on autopilot. By working with your brain's natural wiring, you can make lasting changes without extra mental load. Takeaways:Leverage what you already do—don't reinvent your day, layer habits onto it.Small is powerful—tiny actions accumulate into lasting change.Family habits multiply impact—when routines flow, everyone benefitsCONNECT ON SOCIAL MEDIA ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Ig- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/drdunni.lifecoach/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/channel/UC9C1oJwHyISEuqiX8USaYKg⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠CH- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.clubhouse.com/@drdunni-druwa⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FB- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/druwaacademy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Twitter- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://twitter.com/drdunni⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Patreon - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://patreon.com/wellbeing4mothers⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIOYour host, Dr Dunni, is the award-winning mum empowerment coach, Family doctor, International speaker, Best-selling author of the book ‘Every Mum is a Super Mum' and a mum herself who is passionate about health and wellbeing. She is proficient in applying natural, scientific, and medical well-being concepts to explain practical ways and strategies in simple terms that promote the overall well-being of body, mind, soul, and spirit, and prevent ill health. This is made available by the provision of online courses, books, coaching and regular events where well-being strategies and tactics are shared to enhance holistic well-being. Learn more at https://www.drdunni.com

This episode provides a powerful and practical 3-step framework for building unstoppable habits to create your dream life. Inspired by the wisdom of Jim Rohn, Randy explains that the secret to having more is becoming more, and the key to becoming more is mastering your daily habits. He breaks down a simple yet effective system for eliminating bad habits and stacking good ones. Listeners will learn the "Zero Day Mindset" to ensure daily progress, the importance of conducting an "Environment Audit" to remove distractions and set yourself up for success, and how to create a "Reward Loop" to make new habits stick. This is a concise, no-fluff guide to transforming your life by transforming your daily actions.   Key Takeaways: The foundation of building your dream life is mastering your daily habits. Step 1: The Zero Day Mindset. Commit to making at least some progress on your new habit every single day, no matter how small. Never let a day end at zero. Step 2: The Environment Audit. Proactively design your surroundings to make good habits easy and bad habits difficult. Remove distractions and set up visual cues for success. Step 3: The Reward Loop. Attach a meaningful, personal reward to the consistent practice of your new habit to reinforce the behavior and make it enjoyable. Habits are stackable; mastering one good habit (like journaling) makes it easier to build others in different areas of your life, such as health and productivity. Don't beat yourself up if you fall backward or miss a day. Acknowledge it, learn from it, and get right back on track without self-judgment.   Questions Answered in This Episode: What is the secret to building habits that actually stick? How can I achieve my biggest goals faster and with more ease? What is the "Zero Day Mindset" and how can it guarantee daily progress? How does your physical environment affect your ability to build good habits? What are the best ways to design your environment for success? What is a "Reward Loop" and why is it essential for habit formation? How do you stay motivated when building a new habit that feels difficult? What is the one simple habit that can change the entire trajectory of your life?   Key People, Concepts, & Terms: People: Randy Wilson, Jim Rohn. Concepts: Unstoppable Habits, Habit Stacking, Zero Day Mindset, Environment Audit, Reward Loop, Personal Development, Comfort Zone, Journaling. Programs Mentioned: Challenge to Succeed (Jim Rohn). Key Episode Timestamps [00:00 - 01:30] - "Jim Rohn's Influence: Becoming More to Have More" Discusses the importance of personal development and working on habits to achieve desired results. [01:31 - 03:00] - "Breaking Free from Bad Habits" Introduction to a three-step process for eliminating bad habits and stacking good ones for a dream life. [03:01 - 04:30] - "The Power of Journaling" Personal anecdotes on how journaling has transformed life and the importance of recording personal history. [04:31 - 06:00] - "Zero Day Mindset: Never Miss a Day" Explanation of the zero day mindset and its application in daily habits like journaling and hydration. [06:01 - 07:30] - "Conducting an Environment Audit" Tips on identifying and eliminating distractions to create a supportive environment for habit-building. [07:31 - 09:00] - "Setting Up a Reward Loop" Importance of rewarding oneself for habit achievements and maintaining motivation. [09:01 - 10:30] - "Stacking Habits for Success" Encouragement to consistently build positive habits and the long-term benefits of doing so. [10:31 - End] - "Final Thoughts and Call to Action" Encouragement to share the episode and continue the journey of personal growth.

Send us a textThis week on Project Weight Loss, we're talking about habit stacking — the easier way to create change without relying on willpower. From Franklin to BJ Fogg to James Clear, the wisdom is the same: small steps, stacked on what you already do, become powerful routines. As Aristotle said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” This week's quote:“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle Citations:·      Lally et al. (2010)  ·      Judah, Gardner & Aunger (2013)  ·      Kaushal & Rhodes (2015)  Let's go, let's get it done. Get more information at: http://projectweightloss.org

Think sweating more = better results? Or that lifting will make you “too bulky”? You're not alone. If you've ever felt like your body's either “too much” or “not enough,” or struggled to balance training for aesthetics with training for strength, this episode is a must-listen.I sat down with Emily Duncan, fitness coach, entrepreneur, and host of EmBody Radio, to talk about what women are really up against when it comes to body image, fitness trends, and self-trust.We unpack why “bulky” is one of the biggest myths in fitness, how to separate discipline from obsession, and why balance is overrated (and harmony is where the real results happen). We also talk about why motivation is never enough on its own, and the systems we can use to stay consistent without burning out.Emily Duncan is a fitness coach, entrepreneur, and podcast host who has been creating online for over 12 years. Starting her journey in competitive bodybuilding, she now helps women move beyond quick fixes and body trends to build lasting strength, confidence, and self-trust.We Also Discuss:00:00 – Body Image, Ballet to Bodybuilding: Emily's Evolution08:09 – Beyond Trends: Redefining Balance and Harmony17:53 – Why Women Compete (and How to Truly Support Each Other)22:03 – Strength, Curves, and Owning Your Power31:37 – Discipline vs. Obsession: Building Resilience That Lasts39:54 – Coaching That Goes Deeper Than Reps & Macros46:21 – Motivation Is Overrated: Build Systems That Stick56:00 – Joy, Self-Care, and Finding Confidence Outside the GymThank You to Our Sponsors:Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.appFind more from Tara: Website: https://www.broads.app/Instagram: @broads.podcast @broads.appFind more from Emily Duncan:Instagram: www.instagram.com/em_duncInstagram: www.instagram.com/embodyradio

If you're needing the perfect blend of motivation and visualization, go to www.activations.com/habits to claim your 14 day free trial + listen to this episode with the founder of the transformational app making waves in the personal development space! In this enlightening conversation, Kayla and Mimi Bouchard, founder of Activations, discuss the transformative power of habits and self-image in personal development. Mimi shares her journey from struggling with unhealthy habits to creating the Activations app, a unique approach to visualization that combines guided imagery with cinematic music. They explore the science behind activations, the importance of embodying one's future self, and the role of acceptance and responsibility in personal growth. Takeaways Activations are a unique blend of visualization and music. Meditation focuses on stillness, while activations energize and inspire. The body plays a crucial role in personal development. Acceptance and responsibility are key to transformation. Being your future self now accelerates personal growth. Clarity about your future self is essential for change. Everyone has the potential to create their desired life. Healing can be a joyful and fun experience. Keywords habits, personal development, self-image, visualization, activations, neuroscience, manifestation, abundance, future self, personal growth Follow Mimi HERE Get Mimi's book HERE Follow Activations HERE 14 Days FREE + a discount HERE --- To try Activations FREE for 14 days plus get a massive discount on the yearly subscription, go to www.activations.com/habits. (you'll only get the discount through the link, not the app!) --- If you're loving these episodes subscribe and leave a review! Let's Connect: ⁠⁠⁠⁠⁠@kaylafite⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠@habitsyoulove⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠www.kaylafite.com⁠⁠⁠⁠⁠ *Kayla is not a mental health professional. Kayla and Habits You Love is not a substitute or meant to be intended to diagnose, treat, or make medical claims. All content is for informational purposes only backed by Kayla's own research. This podcast is brought to you by Cloud10 and iHeart Radio. Learn more about your ad choices. Visit megaphone.fm/adchoices

That quiet anxiety that your job skills might have an expiration date? It's real. But anxiety without action is just stress. It's time to take control. Our new in-depth guide is a practical blueprint for future-proofing your career. We move beyond the "what" and show you the "how." Inside, you will learn: A simple method to audit your current skills and find your biggest gaps. How to curate a personal curriculum from the best online resources (and avoid the bad ones). Proven techniques like "Time Blocking" and "Habit Stacking" to build a learning routine you can actually stick with, even when life is busy. Stop worrying about the future and start building it. Your career is your biggest project—here are the tools to become its architect. #FutureProof #CareerGrowth #PersonalDevelopment #SkillStack #Upskilling #LearnSomethingNew Read the full article and practice using the activities and quiz embedded in it: https://englishpluspodcast.com/future-proof-your-career-a-step-by-step-guide-to-building-your-skill-stack/ To unlock full access to all our episodes, consider becoming a premium subscriber on Apple Podcasts or Patreon. And don't forget to visit englishpluspodcast.com for even more content, including articles, in-depth studies, and our brand-new audio series and courses now available in our Patreon Shop!

We talk about the importance of sleep, hydration, nutrition, recovery, and mental health. All these need to be aligned to be able to achieve optimal health and performance. I share practical tips and things you can do today! You may want to take notes ; )*don't feel you need to do all the things I share right away. I started with a few and once I felt ready, I added more. This is called Habit Stacking. Here are the links I mention in this episode:If you want to know all about Creatine, listen to this episode.Stretching and mobility videosRed Light Therapy Lumebox discount NIKKIHActive Skin Repair discount NIKKIHClearStem discount NIKKIHOUSEMANFREE 20 minute consultation for 1:1 coaching with me! Follow me on instagram @nikki.houseman

Episode 257 PREVIEW: Behind the Scenes of How I Created My Journal & Affirmation Deck From Scratch (Full Episode on Patreon) | This is a preview of a subscriber-only episode from Aligned Access, my sacred space on Patreon where we go deeper than ever before.In this special bonus episode, I'm taking you behind the scenes of how I created my first two physical products: the Activate Align Expand guided journal and waterproof affirmation deck. I share how my lifelong journaling practice, obsession with habit stacking and years of experimenting with affirmations revealed a major gap in the wellness market, and how I brought my vision to life from scratch. If you've ever been curious about creating your own product, or you simply love hearing the story behind a brand, this episode is for you.

Tired of forgetting the self-care things that actually keep you thriving? In this episode of SelfKind - a podcast for Highly Sensitive People - I'm sharing the ultra-simple habit stack that finally got me taking my vitamins every single day—no guilt, no mental drama. If you're a Highly Sensitive Person (HSP) or neurodivergent soul who tends to overthink wellness routines, this simple strategy could be a game-changer.In this episode you'll hear:❓ Why habit stacking works for Highly Sensitive People (and a shout-out to Atomic Habits by James Clear!)

Overdue for a Q&A episode and wanted to shed some light on some coaching tools and bust a much about the periodized approach vs habit stacking and share why they are not mutually exclusive. Topics include: - Q&A's on Our Team Page- Please Share, Rate, and Review- Transition Mode Disclaimer- Periodized Approach vs Habit Stacking?- Value from Health Tests- PCOS Case Example- Shiny Object Syndrome- Past Menopausal Episodes---------- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠My Live Program for Coaches: The Functional Nutrition and Metabolism Specialization ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.metabolismschool.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠---------- [Free] Metabolism School 101: The Video Series⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://www.metabolismschool.com/metabolism-101⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠----------Subscribe to My Youtube Channel: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://youtube.com/@sammillerscience?si=s1jcR6Im4GDHbw_1⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠----------⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Grab a Copy of My New Book - Metabolism Made Simple⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠---------- Stay Connected: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: @sammillerscience⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube: SamMillerScience⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook: The Nutrition Coaching Collaborative Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok: @sammillerscience⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠----------“This Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast and the show notes or the reliance on the information provided is to be done at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment and is for educational purposes only. Always consult your physician before beginning any exercise program and users should not disregard, or delay in obtaining, medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. By accessing this Podcast, the listener acknowledges that the entire contents and design of this Podcast, are the property of Oracle Athletic Science LLC, or used by Oracle Athletic Science LLC with permission, and are protected under U.S. and international copyright and trademark laws. Except as otherwise provided herein, users of this Podcast may save and use information contained in the Podcast only for personal or other non-commercial, educational purposes. No other use, including, without limitation, reproduction, retransmission or editing, of this Podcast may be made without the prior written permission of Oracle Athletic Science LLC, which may be requested by contacting the Oracle Athletic Science LLC by email at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠operations⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@sammillerscience.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. By accessing this Podcast, the listener acknowledges that Oracle Athletic Science LLC makes no warranty, guarantee, or representation as to the accuracy or sufficiency of the information featured in this Podcast."

What if your biggest breakthrough came from something you've been doing your whole life—breathing? I sit down with Adam Ludwin, founder of FivePointFive, a cutting-edge breathwork app that uses real-time biometrics and music to transform your mental, emotional, and physical state—anytime, anywhere. But Adam didn't start here. We unpack his journey from building and exiting a $100M+ marketing tech company, to nearly burning out, to rediscovering meaning through breathwork. He shares how fatherhood shaped his views on education and well-being, how functional breathwork saved his health, and why he believes personalized, science-backed breathwork is the future of performance and longevity. Show Notes [00:03:00] Adam's early entrepreneurial drive and family influence [00:07:00] Why he dropped out of university and what he did instead [00:12:00] Teaching mental fitness to his kids: gratitude, journaling, nasal breathing [00:17:00] Burnout, tight chest, and discovering functional breathwork [00:19:00] Selling his company and taking a year to reset with purpose [00:23:00] The emotional side of exits: friendship shifts and family grounding [00:28:00] Founding FivePointFive and the breathwork tool he wished he had years ago [00:34:00] Why FivePointFive is unlike any wellness app you've seen before [00:40:00] Habit stacking, wearables, and functional breathing in real life [00:44:00] The future of health isn't more tech—it's better use of what we already have   **** Release details for the NEW BOOK.   Get your copy of Personal Socrates: Better Questions, Better Life   Connect with Marc >>>  Website | LinkedIn | Instagram |   Drop a review and let me know what resonates with you about the show! Thanks as always for listening and have the best day yet! * A special thanks to MONOS, our official travel partner for Behind the Human! Use MONOSBTH10 at check-out for savings on your next purchase. ✈️ * Special props

Do you ever feel like you know exactly what you should be doing for your health, but just can't seem to make it happen day after day? You're not alone! In this special Ask a Nutritionist episode, Teresa Wagner, RD, shares why habit stacking is a favorite strategy at Nutritional Weight & Wellness for turning healthy intentions into lasting routines—without the overwhelm or need for perfection. Discover simple, real-life examples of how our team (and their families) weave new habits into busy days—like boosting water intake, fitting in movement, or prepping nourishing foods. Learn common pitfalls to avoid, why “tiny” changes really do add up, and how to anchor habits to what you already do… so they finally stick. 

Do you ever feel like you know exactly what you should be doing for your health, but just can't seem to make it happen day after day? You're not alone! In this special Ask a Nutritionist episode, Teresa Wagner, RD, shares why habit stacking is a favorite strategy at Nutritional Weight & Wellness for turning healthy intentions into lasting routines—without the overwhelm or need for perfection. Discover simple, real-life examples of how our team (and their families) weave new habits into busy days—like boosting water intake, fitting in movement, or prepping nourishing foods. Learn common pitfalls to avoid, why “tiny” changes really do add up, and how to anchor habits to what you already do… so they finally stick. 

Most people think they need to break bad habits and build new ones from scratch. But that's not how your brain works. In this episode, we flip that whole narrative on its head. We're unpacking the truth: habits can't be destroyed—only transformed. And if you've been stuck in the cycle of starting strong and falling off, this is probably why. Inside this episode, you'll learn: Why habits are wired into your brain (and how they protect you) The myth of “breaking” habits—and what to do instead Our 4-step transformation method for turning bad habits into better ones How to actually rewire your behavior in a way that sticks Whether you're trying to stop stress eating, scroll less, or finally stay consistent with your workouts—this episode gives you the tools to make it happen. Because willpower fades. But systems win.   APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app Macros Guide https://www.lvltncoaching.com/free-resources/calculate-your-macros Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik   Chapters: 00:00 Transforming Habits for Long-Term Success 02:42 Understanding the Science of Habits 02:43 Building Systems for Better Habits 08:54 The Importance of Starting Early 10:33 Navigating the Comparison Trap 14:57 Making Incremental Changes 16:25 Finding Enjoyment in Exercise 18:22 Short and Efficient Workouts 23:19 The Power of Movie Quotes 23:52 Transforming Bad Habits: The Four-Step Process 24:57 Understanding Habit Loops 26:11 Real-Life Examples of Habit Replacement 27:11 Procrastination as a Tool for Change 28:14 Mindful Eating and Distraction Techniques 31:19 The Importance of Replacement in Habit Change 31:46 Breaking Down the Habit Transformation Framework 34:32 Habit Stacking for Success 36:56 Common Pitfalls in Habit Change 44:47 The Mindset Shift: Embracing Imperfection 47:26 Recap and Action Steps for Habit Transformation

Episode Highlights With ShefalyWhat Vitamin J is and why it is a crucial nutrient in our life (and not a typical nutrient)Vitamin C, which stands for community and why it is so importantHow these in particular can have such a profound impact on our healthThe downstream effects of joy and community on so many aspects of physical healthHabit stacking in a way that builds joy and community into daily lifeThe benefits of gratitude journaling and just writing 7 things per dayWhy it is hard for us to invest in free stuffResources MentionedPrecision Gut HealthGratitude Journal

Send us a textSupport the showFor merchandise, podcast and youtube: westankersley.comYou have a limited offer you can use now, that gets you up to 48% off yourfirst subscription or 20% off one time purchases with code WEST20 atcheckoutYou can claim it at:https://magicmind.com/WEST20Join The Patreonhttps://patreon.com/WestankersleyFollow Shaping Success https://shapingsuccesspodcast.buzzsprout.com/Get Ars Victorioushttps://a.co/d/5f4todGhttps://a.co/d/5f4todGEmail Wes@westankersley.com for guest ideas or to be on the show!

The high-tech world of biohacking often focuses on physical factors for longevity, like supplements and cold plunges. However, author and biohacker Tony Wrighton suggests that mindset plays a more significant role. Drawing from his experience in behavior change and neuro-linguistic programming (NLP), Tony reveals that our beliefs about aging may impact lifespan more than diet or exercise. A Yale University study supports this idea, showing that individuals with a negative mindset towards aging live 7.5 years shorter than those with a positive outlook. This effect is more detrimental than smoking, obesity, or high cholesterol.  Many in the wellness world meticulously track physical metrics but neglect the emotional and psychological aspects critical for a “longevity mindset.” Questions about resilience, purpose, and emotional stress should be addressed. Studies suggest that purpose, like having children, contributes to longevity. Human connection and physical touch also play vital roles in health, evidenced by improvements in heart rate variability (HRV) during physical interaction. Impact of Overstimulation Tony identifies overstimulation from screens as a major health crisis contributor. Deliberate screen breaks are crucial for health. The constant "on" state leads to health anxiety, sleep disruption, and hinders the body's natural healing process. Tony emphasizes that life's best experiences, like food and love, do not require screens. Tools for Inner Change Tony advocates for various tools to support mindset work. Neuro-Linguistic Programming (NLP) helps reframe beliefs. Emotional Freedom Technique (EFT) aids in managing emotional distress. Habit Stacking involves layering positive routines to make them automatic. Tony's most effective biohack is spending time outdoors in the morning. Longevity, for Tony, is a lifestyle built on daily rituals and belief rewiring. Key practices include daily screen-free time, 20 minutes of inner reflection, human connection, purpose, and consistent routines. The Power of Beliefs Tony stresses that in a world obsessed with optimization, we often ignore the invisible drivers of well-being. How we think and feel may be the most powerful biohacks. Before investing in expensive gadgets, we should examine our beliefs about aging and purpose. These beliefs can determine if we merely live or truly thrive. In this podcast you'll learn... How mindset can impact longevity more than physical health factors. A Yale University study reveals the impact of a negative aging mindset. The importance of purpose and human connection for well-being. Tools like NLP, EFT, and Habit Stacking for inner change. The necessity of screen breaks in the modern world.   EPISODE RESOURCES: Use Zestology10 code on bioptimizers.co.uk and bioptimizers.eu

Foreman training that actually works—just 1% at a time. In this episode of the Cabinet Maker Profit System, Dominic Rubino connects James Clear's Atomic Habits with life on the shop floor. Success doesn't come from yelling louder or working longer—it comes from repeatable systems that make your foreman better every week. You'll hear:

Hey beautiful friends! Today on the Revitalized Womanhood podcast, we're kicking off our theme for the month: Your Next Bold Move. But don't worry—this isn't about giant leaps or overnight success. We're talking about the real magic that happens when you start small. I'm sharing five simple, doable ways to build momentum through everyday habits, tiny wins, and steady progress. These are the kinds of moves that actually stick—and over time, they lead to big changes. Let's get into it. It's time to stop overthinking and start moving—one small step at a time. Tune in, take action, and don't forget to rate, review, and share. Happy Friday! Connect with the Revitalized Womanhood online! https://revitalizedwomanhood.com/   Join other like-minded women in the Revitalized Sisterhood online community today! https://revitalizedwomanhood.mn.co/feed   Follow Revitalized Womanhood online! https://www.instagram.com/revitalizedwomanhood/   CHAPTERS: 00:00 Introduction and Monthly Theme 02:09 The Power of a Small Start 03:42 Building Momentum with Small Habits 05:53 Tracking and Celebrating Small Wins 07:01 Creating Simple Rituals 07:59 Habit Stacking for Success 09:52 Declaring Your Intentions 10:48 Conclusion and Invitation to Join the Community

If you have been stuck with a goal or just trying to move ahead, you need this! This will help you break past plateaus and more. Let's dive in!

Send us a textI saved the best for last—live Q&A from my Health as F*ck book club and all questions lead to this: How the HELL do I actually get skinny?Meal prep doesn't have to be a chore and the food isn't icky. I use Sundays—my rest day—to throw on a rom-com, chop some veggies, portion things out, and call it good. It's low effort and keeps the rest of the week easy (4-day-old veggies are way better than crusty, cold pizza from the night before. Trust me).But it's not all rigid meals; the 80/20 rule keeps me sane. Most days I'm eating what I prepped. The rest? I go with what feels good—coffee treats, dinners out, full-on indulgence. It all fits.Water matters, but perfection doesn't. Tap is fine (stop buying overpriced bottled water). Add lemon, fruit, or flavor powder if it helps. Bribe yourself however you can because you need a lot of it!Movement adds up. Walks, stretches, a few squats while the kettle boils—none of it is wasted. The more you move, the better you feel. Even a little.Future you is your best motivator. When you're dragging, picture her looking back. She'll be glad you did something, even if it's just five minutes (and hey, squeeze in a reward for you NOW too).This is a big one but I'll let you in on a secret: veggies aren't punishment. Roast them, sauce them, or mix them into stuff you like. Pre-chopped is a win, not a weakness. Make it taste good or keep it simple.Food doesn't need a moral label. Baked goods aren't bad. Spinach doesn't make you superior. Eat what serves you—sometimes that's nutrients, sometimes you just need to eat. Change sticks when it's small. One new habit a month, layered into something you already do. That's how it becomes automatic—that's how you reach the goals. What's Inside:The trick to eating your meal prep.What water you NEED to be drinking.Does food have morality?The basic steps to habit stacking. Did I cover a question you have? Did I miss something? Have a personal anecdote on what's working for you? I wanna hear about it. Let me know on Insta!Mentioned In This Episode:Transform Your Body & Habits In One Year.  Guaranteed.Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan Leave me a voice note on Speak Pipe! 

This episode is all about habit stacking—what it is and how you can use it to make homemaking feel easier and more efficient. I'm sharing real-life examples from our home and routines to help spark ideas for pairing simple tasks together and making the most of passive moments throughout your day.   SUPPORT THE PODCAST: https://buymeacoffee.com/utpod  UT Website: https://www.untraditionallytraditional.com     UT Instagram: https://www.instagram.com/untraditionallytraditionalpod   

What separates elite leaders from those who never break through? It's not motivation or even talent — it's the discipline to stay focused, make decisions when it's uncomfortable, and build habits that align with who you want to become. In this episode of The Game Changing Attorney Podcast, Michael Mogill tackles questions from law firm owners about decision-making, long-term planning, and how to maintain consistent performance when things get chaotic. You'll learn how to shift your mindset from reacting to leading, and how to engineer habits and environments that make success inevitable. Here's what you'll learn: What it takes to stay disciplined when motivation fails How elite leaders create leverage through “Future Time” Why identity — not willpower — is the key to lasting habits If you're ready to lead your firm at a higher level, this episode will show you how to build the internal foundation that drives consistent external results. ---- Show Notes: 00:00 – Introduction: Gadgets, Cold Plunges & Energy Boosts 06:24 – Why This Podcast Has No Sponsors (and Why That Matters) 08:03 – Navigating Hard Decisions: Choose, Own, and Move Forward 13:49 – Future Time: The Most Important Meeting You'll Ever Take 17:06 – Strategic Thinking: Identifying the One Problem That Unlocks Growth 18:40 – Habit Stacking for Busy Law Firm Owners 21:18 – Designing an Environment That Makes Good Habits Easy 24:16 – From Cold Plunges to Consistency: The Power of Identity 28:11 – Final Thoughts: Lead Like the CEO You Want to Become ---- Links & Resources: Streaks App  Atomic Habits by James Clear Savannah Bananas  Tony Robbins Tim Cook  Rory McIlroy ---- Do you love this podcast and want to see more game changing content? Subscribe to our YouTube channel. ---- Past guests on The Game Changing Attorney Podcast include David Goggins, John Morgan, Alex Hormozi, Randi McGinn, Kim Scott, Chris Voss, Kevin O'Leary, Laura Wasser, John Maxwell, Mark Lanier, Robert Greene, and many more. ---- If you enjoyed this episode, you may also like: Episode 291 — Tim Grover — The Dark Side of Achievement Episode 229 — David Goggins — Never Finished: Unshackle Your Mind and Win the War Within Episode 258 — AMMA — The Power of No: Setting Boundaries for Focused Growth

Meal prepping and following along with complicated recipes can be rather overwhelming for a busy working midlife mom! Today we're revisiting one of my favorite habit hacks--ingredient meals!  This saves you time, eliminates decision fatigue and helps you reach your food freedom goals!  I'll even share some specific examples of how to prep your ingredient meals for multiple taco inspired dishes!Grab my 5 Weeknight Ingredient Meals download (kid approved with a grocery list included!)***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com The reason you're not seeing results is because you're not following a habit based fitness program created with you in mind! Grab the latest version of my signature 12 week program, THRIVE! Progressive overload + metabolic conditioning + phasing + habit coaching = finally seeing and feeling the results you so desire! Grab it now with all the bonuses & lifetime access!

Due to our very busy, and overwhelming lives as working midlife moms--nutrition can be as well very overwhelming, even emotional and sometimes even an afterthought!  Not to mention the toxic diet culture mentality that we have been exposed to over the years, we tend to overcomplicate eating.  Today we're going to take a more simple and holistic approach to nutrition that supports your body, mind and spirit with our friend, Cara Clark.Want to lose the diet culture mentality and start training for life instead? Listen to the private podcast series, ATOMIC HABITS FOR WOMEN, where I help you stop dieting and use my habit hacking system instead!About Cara:Cara Clark is an integrative nutritionist and wellness educator certified in sports and clinical nutrition, blood chemistry, and integrative health. Cara has been able to help thousands of clients, from group challenge participants to celebrities to Olympic athletes and NBA and MLB draft prospects, feel better in their bodies by moving away from “dieting” and instead understanding the connection between what people eat and how they feel. She's also the primary nutritionist for fitness app and online community fit52 with Carrie Underwoods and  her new book, THE FEEL GOOD WAY is available on 5/13!She's a busy mom to four girls and wife to her husband of fifteen years. As she approaches her forties and her girls are growing into young women, her commitment to cultivating the wisdom and practices that will lift her own health and well-being through the changing phases of life has only grown stronger. And that commitment extends to helping people do the same, so they can live the life they were called to live.***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com The reason you're not seeing results is because you're not following a habit based fitness program created with you in mind! Grab the latest version of my signature 12 week program, THRIVE! Progressive overload + metabolic conditioning + phasing + habit coaching = finally seeing and feeling the results you so desire! Grab it now with all the bonuses & lifetime access!

When you're a midlife mom, you have seen so many restrictive diets throughout the years and you have probably tried many as well!  However, that doesn't work anymore and all of the chronic restricting and yo-yo dieting has wrecked havoc on your metabolism!  Today we're going to chat about why extreme restriction is probably causing you weight gain and some tips to help you heal your metabolism with healthy and sustainable habits.It's not your fault that you have been exposed to so much toxic diet culture throughout your life!  We just have to re-think health and utilize habit strategy to help us stop dieting and start training for life instead.  Listen to the private podcast, ATOMIC HABITS FOR WOMEN, to learn how to do just that!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com The reason you're not seeing results is because you're not following a habit based fitness program created with you in mind! Grab the latest version of my signature 12 week program, THRIVE! Progressive overload + metabolic conditioning + phasing + habit coaching = finally seeing and feeling the results you so desire! Grab it now with all the bonuses & lifetime access!

When I work with my clients, their goals usually include fat loss and/or muscle gain. The requires some specific workout programming like we do here and dialing in your nutrition, but some patience and a mindset shift. Today I'm going to share the "paper towel theory" to help you shift the mindset it takes when you are trying to lose weight so you don't lose hope and keep going!  It's all about progress, not perfection--just TRAINING FOR LIFE!Need a progressive overload program that will help you lose fat and build muscle? Grab lifetime access to my signature program, THRIVE! ***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com 

If you want to see and feel results from your workouts, you need to stop doing random workouts each week! Following a program consistently and specifically made for midlife women (supporting your hormones, muscle growth and time efficiency) will ensure you watch your body composition change and confidence grow! Today I'm sharing 4 reasons why you need to follow a workout program made for you!To help you do this, I'm so excited about the latest drop of my signature 12 week program, THRIVE! I have made this affordable and accessible inside of my TRAINING FOR LIFE APP (without having to grab a membership!) AND...You get lifetime access to all versions, which is updated every quarter!The secret sauce is the 12 weeks of progressive overload paired with metabolic conditioning.  We phase every 4 weeks to challenge and grow your muscles, and I provide bonus resources like my best habit trainings and a private podcast addressing common challenges every quarter we face.  You also get exclusive texting with me to answer any questions you have!SO GO GRAB THE LATEST VERSION OF THRIVE & stop doing those random workouts! This is is habit based fitness, this is TRAINING FOR LIFE!

Supplements aren't a magic pill and solve all of your hormonal imbalances, girl! (no matter what anyone tells you on TikTok or IG!) You still have to put in the work with your healthy habits and create a lifestyle that leads to optimal health for yourself.  However, supplements certainly add to those healthy habits you have in place!  Today we're going to chat with Ashley Rocha of LadyWell to help us learn more about how to use supplements to enhance our healthy habits!Need help creating habit loop to ensure you take your supplements consistently!  Sign up for my free 3 day email challenge, HABIT LOOP BOOTCAMP to help you create your own supplement habit!About Ashley:Ashley Rocha is the CEO & Founder of Ladywell and a trained herbalist specializing in women's health. Ladywell gives women the tools to care for their hormones and well-being through targeted life-stage supplements. Ladywell has helped 1000's of women regain hormone balance, fix PMS, improve fertility and gracefully navigate perimenopause to live pain-free, fulfilling lives.USE THE CODE EMILY20 FOR 20% OFF YOUR LADYWELL ORDER!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com 

Everyone is talking about getting more protein in!  It's everywhere online and we have for sure chatted about it here on the show.  But what if you are going overboard on your protein?  Protein does actually count towards your calories so if you are overeating protein over what you need for your daily calories (regardless if you're maintaining or in a deficit) it could cause some weight gain!  Listen in for a few tips to help you know your numbers so you can use protein in the correct way to help build and maintain your muscle mass without gaining weight!Need a strength training program build for midlife moms? Grab my 12 week progressive overload program, THRIVE!  Next update comes out soon and you get lifetime access to all updates and bonus habit trainings!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com 

Having a hard time even getting started with a healthy habit due to the overwhelm you face as a midlife mom?  Here's the secret to making your healthy habits stick--just get started.  Today I'm going to share 3 starting rituals for your fitness, food freedom and mindset habits that are tiny to begin with, but have a trickle down effect that will build consistency and results!Grab the HEALTHY HABITS CHEAT SHEET for 60 healthy habit ideas and the 3 step process to help you just do it!***HABIT HACKS:-Get a free 7 day trial in the TRAINING FOR LIFE app!-Need 1:1 accountability for your habits?  Schedule a FREE DISCOVERY CALL to find out more!-CHECK OUT THE FREEBIE VAULT!: Access habit tools, self care checklist, ingredient meal tips, free workouts and more! JOIN THE FREE COMMUNITY!LET'S CONNECT:Connect with Emily:@emilynichols22www.emily-nichols.com 

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3503: Cara Harvey explains that achieving meaningful goals requires more than just motivation, it demands a strategic approach to habit-building. By using habit stacking, you can break big goals into manageable steps, making lasting change more achievable. Instead of overwhelming yourself with massive transformations overnight, focus on small, measurable habits that build on each other, ensuring long-term success without burnout. Read along with the original article(s) here: https://apurposedrivenmom.com/habit-stacking-routines/ Quotes to ponder: "Making big goals and not creating a system to attack them is just setting yourself up for failure." "By breaking them down into smaller habits, and really developing those habits as part of your day-to-day routines, you can create systems in your life that just become second nature and impact your long term." "Without tracking, it's so easy to miss a day of your new habit and completely stop." Learn more about your ad choices. Visit megaphone.fm/adchoices