What's up and welcome back to the Talk Nutrition Podcast. Today's a mini episode. I'm gonna make sure to kind of stick to maybe like 15 minutes because I want to give you a very important framework to follow for any habits that you might want to create over the new year. I'm gonna give you six steps that are proven to work, proven to be effective. It's gonna be all basic stuff, so you can do this 100%, but I can only guarantee your results here. We've been making a lot of guarantees here recently. But I mean, I can only promise you that this is gonna work if you apply this consistently. You can create any habit with these six steps. You can change any habit with these six steps. And knowing that it's January 3rd at the time it's recording, it's gonna be up tomorrow, January 4th. A lot of you listening will have new goals for the new year. And whether you wanna call it the New Year's resolution or not, it doesn't matter. We all have goals. We gotta work for those goals and we gotta make sure that you're at least one of the people who does make it. Because there's research to show that just about 90% don't. I don't like really focusing on the 90% anyway. I don't think it's necessary, but I do wanna make sure that, hey, like you're among the 10%. That's why I'm recording this quick episode for you. If you haven't yet, go back to our previous episode, episode 102, where we talked about dry January, full transparency, I thought no one was going to be into that topic. I wrote that article, which is on our website, which by the way, if you haven't yet, right, feel free to check that one out too. But I really like, I started writing it because I wanted to share this. It's done so much for me. I wanted to kind of put this out there. And I have been talking, you know, about alcohol and stuff with people recently. And, you know, a lot of people are trying this and that episode kind of blew up. or at least on YouTube, which is super cool. And you know what, before we even get into this mini episode, let's talk about that for a brief moment, because we're going to talk about the fact that you need to keep going, that we need to continuously reflect and create awareness. But you're going to have to do the work here. You're going to have to do the work for this to actually, eventually lead to success. Most people are going to jump into this new year, doing everything all at once, trying everything all at once, right? There's no systems, no strategies in place. They're doing unsustainable diets. Stuff that we know most people, right? I mean, it's even like into February already. I think, I mean, I forgot the exact number, but I believe is anywhere from like 60 to 80 percent, like somewhere around there. Most people already fall off then. And then by the end of the year, it's like pretty much, you know, almost everyone. People continue to make those same mistakes. We'll talk about this more next week, but for now, I want to give you a very simple and easy to apply framework, but it's gonna take time. It will take effort, right? But if you promise yourself at least here that you will keep showing up, it's 100% gonna help you. I can guarantee that. Now, here's the thing. Like I just mentioned, the previous episode kind of blew up on YouTube, I think it's really cool. I've been doing this podcast for one and a half years almost. Consistently, and I want to give you a little bit of behind the scenes here. Consistently, every single week, since June or July 2022 we started, every single week we've done episodes. Right now it's two episodes a week. Guess what? I mean, we're getting a lot of downloads on Spotify, Apple, but on YouTube, 10 views. 15 views, sometimes 30, 50, right? Sometimes 100. I have one video that was 300. That was it. And I still kept showing up. I didn't get too hung up on the metrics, the numbers, the views, the follows, the whatever, which by the way now are going up and up and up, which I think is really cool because let's be honest. It is proof that something is working. People are resonating with this topic. But I wanted to bring this up because it's one of those things that I've been working on this for a long time. And this is the first ever episode for us that kind of blew up on YouTube. There's a lot of new subscribers, which I think is awesome. So by the way, if you are watching this on YouTube, welcome. Right? I think it's super cool to share this stuff with you. And if you haven't yet, make sure to actually subscribe. But here's the thing. When you guys set a goal, focus on the process. That's my main point here. You've got to keep going. You've got to keep showing up. But you've got to focus on those actions. The outcome, for me, the followers, views, whatever you want to call it, subscribers, likes, comments, that's just the outcome. I could sit here and refresh my phone every single time, seeing like how many downloads, how many downloads, right? I could do that. Or I could just focus on recording podcasts, writing better, creating better episodes, right? Coming up with ideas that you are into, but also paying attention, like, hey, you know, what questions do I get from my clients? Can we put out more quality content? That's the stuff I gotta focus on. I'm going to relate this back to you, maybe your goals. Maybe you have a weight loss goal. Maybe you have a muscle gain goal or whatever it may be. Let's say it's weight loss. Don't be so focused on the skill that you do not focus on the process. That skill will go down if you hit your nutrition, if you take care of that stuff. And if you need help with nutrition, you know where to find me. We are currently taking on new clients. Our new coach, Alexandra, has got a bunch of new people to work with. Currently, this first week of the year, it's been awesome. So, and we do have a couple spots left, by the way. So if you want, if you need help with nutrition, you know where to find us, you can go to the description, click that link. But you gotta focus on doing the work instead of the outcome. It will come. And of course, like we're gonna use the metrics, the outcome, et cetera, weight, whatever you wanna call it, centimeters, inches. You know, weight lifted at the gym, whatever it is, those metrics, they're gonna be great still to use. So you wanna have the numbers, but that is not gonna be your measure of success. The measure of success is you actually taking action for your goals, showing up every fucking day. Because it's gonna take time. And don't you think that right now it's the first week of the year, right? Don't you think that we're gonna reverse years of bad habits in 21 days, whatever it is. Or even 30, 60, 90 days. good news, we can actually reverse many years of bad habits, you know, and let's call it 6 to 12 months. but it's going to require that work. So the six step framework I want to share with you. Again, we talked about this briefly in the alcohol episode last week, or actually not even last week, this Monday. We talked about the six steps and how you can apply it with dry January and creating new habits. I wanted to kind of like dive into it a little bit more because I do really like it. And this, again, this works every single time if you go through it proactively. So let's dive in. Number 1. Create awareness. You cannot change if you don't know what needs changing. First step, most people already miss. How are you supposed to just jump in and, like, what are you going to do, like wing it, you know, nutrition-wise? We don't know our current habits, you know, how much our current intake is, your macronutrients, whatever it is. This is the very first step that we do with every single one of our nutrition coaching clients. When you sign up with our program, we don't just jump in. That's what most of those programs do, and that's why most you know, programs lead to weight regain, you know, in no time, because we can't stick to it and we kind of give up, right? Now what we do is we create a starting point. I want to see you track, I want to see you take control of your nutrition. And we're going to build routines. We're going to build habits, but we can only do that when we create awareness. And this is where we need to really, if you're doing this on your own, right, you can do this in your own journal about it. Think, meditate, whatever you want to do, go on a walk, really think like, Hey, what's my current state? What do I need to change? What's the person I need to become in order to be successful long term? Now let me compare my current habits, behavior to that person's. What needs changing? Ask yourself that question. A coach can help you here. We have our intake form. We have people do a food diary. So for a week straight, we see exactly what they're eating. And guess what? Now I know what you're eating, how much you're eating. Maybe you're struggling with the weekends. OK, cool. Now we can create. change because we know what needs changing. So that's step one. Number two, take action. Only action will actually get you moving. So the best time to start taking your health serious was yesterday or 20 years ago. You know, the second best time is right now. And I can't like give you any other advice and you just got to get started. Like you do have to first create awareness. But then you got to get started, just get the ball rolling, and create that initial momentum. To be honest with you, that's the whole point here. We just want to create some good momentum. You just need to start tracking, start going to the gym, hitting your steps. What exactly are you gonna be doing? Again, depends on you sitting down, figuring out, hey, what do I need to change? By the way, if you need help with that, hit me up. Go to Instagram, yourinvestors OCS with underscore in between, of course. That's linked in the description, but hit me up. We do have a quiz for this. So if you want, I can send you our habit quiz to where you can fill out. couple questions, you rate everything from one to five, super simple and I'll give you a personalized video, right? This is not automated, whatever, no AI, this is me actually coaching you for free. The only thing you got to do is actually go to Instagram and hit me up there. If you don't know what needs changing or you know you don't necessarily know which habits you got to create to be successful, just hit me up. Let me know. Number three, this one apparently was pretty popular because we've had a lot of people over the last couple of days download our habit tracker. It's an amazing tool and I highly recommend you use it. So make sure to also again in this episode, drop it in the description because step three is keep track. Another thing that a lot of people don't do, you jump in, you say, hey, I'm gonna reach this goal, but there's no action plan, there's no, right? specific metrics to track, hey, where like, how can we like, see if you're consistent? Because one of the secret ingredients for consistency is accountability. It's having some with something like a checklist, a habit tracker, which by the way, I can again, a link in the show notes or the description. And I'll make sure that that's up there so that you can grab it is absolutely free. You just drop your email. That's it. You can unsubscribe from newsletter anytime. but that's how it's sent out, right? But use that because you can then start checking those boxes and you can see, hey, how much, like how consistent am I actually getting? Because we can say we're gonna do this thing, we're gonna say we're gonna reach this goal, but if we don't break it down into the actions and we start tracking those actions so that we can visually see, hey, okay, last week, I only got it three out of seven days. Let me now aim for four or five. Doesn't have to be perfect. Don't expect you to hit seven days out of the week every single week. That's fine if you don't get that. But at least if you have that visual and with our tracker, you're gonna get a percentage also, your consistency percentage. If you get to like just about an 80%, let's call it, like you're at a good spot. This one is very key, step four, reflect. I want you to reflect. I want you to check and update your habit tracker on a daily basis because nothing reinforces you continuing to take action, continuing to create positive change, then seeing how consistent you are. When you are guessing, you're just kind of like going blindfolded, you don't know what you're doing, it's very difficult to keep that momentum going. If you have that tracker, you keep taking those boxes. You keep winning the day, you create momentum, you keep going. And this is also where you catch yourself when you slip up. So continuously reflect. And you can even combine this with like a journaling or meditation practice. Then we're going to kind of throw some fuel on the fire. I'm going to quote Alex Ormosy here. He said, when things get easy, go hard. I really love that quote because it's like when it is easy, right? When you feel like, Hey, you know, this is actually not too bad. Okay. Good. Then I want to add to the challenge. Then I want you to go to your habit tracker and you can fill in two other habits. We initially just started with one thing, right? Because I think that's probably best for most people. But if it feels easy, let's add two more. And the tracker will do that for you, right? You can just decide what you want to work on. You add them. So we're going to now amplify, right? We're going to basically increase the challenge because you're already doing well. When it gets easy, go hard. create more change. And last but not least, keep going. Like I just told you, I've been making YouTube podcast episodes for one and a half years. Barely anyone watching. We just had the only, the first one ever kind of really do well. Awesome. And if you're watching and you watch that one too, thank you so much. Super happy to have you. But this is also an example, right? You got to keep going. It doesn't fucking matter, right? And hey, you know what? If this video gets 15 views, whatever it is, I'm going to keep showing up. I'll be back on Monday. I'll be back on Thursday. And for the rest of this year, I'm going to put up two more episodes every single week. That's my commitment to you because I want to help you with this free information. Make sense? But you got to keep going. You can't really get too discouraged by the number on the scale, whatever it is. And then most importantly, setbacks. are part of the deal. So expect them. Don't be surprised if you mess up whatever it is. Because it's part of literally like your journey. Like you're only going to grow and learn if you fuck up and then you pick it back up again and then you are open and proactive enough to learn from that failure. Because it's not the failure that keeps you from reaching your goal. It's you then giving up. And that's the one thing you cannot allow yourself to do. That's giving up. Because don't see this as a quick 21 day, 30 day new habit solution. Like it's not that, right? It's a process, not an event. And it will take time. The whole point here is to build momentum that will lead to more success down the road, right? Beyond the 36, whatever days. This is really just the beginning. So again, I know you're motivated. I know you're stoked for the new year and your new goals and all that, but make sure to keep using this process, right? You create awareness. Then we take action. We start to keep track and we reflect. We increase the challenge when it's easy. We go hard when it's easy, right? And then most importantly, we keep going. Good luck. Let's stay in touch. Feel free to help me up on Instagram if you do need some more help. And then I'll be back on Monday. I'll talk to you soon.