Fact Checked
Evidence Based
“It seems so easy for her to eat healthy all the time, I wish I could stick to that kind of diet.”
“I wish I had the work ethic to show up to the gym every day like that guy.”
“Why is it so easy for other people to stay lean even through the holidays?”
Chances are good you’ve had one of these thoughts or know someone who has.
And once you understand the relatively simple levers you need to pull to get in shape—controlling your calorie intake, lifting weights, eating enough protein, and so forth—it’s making yourself pull these levers every day that leads to long-term progress.
So why is it so hard to actually do these things?
Why do we get up early to go to the gym for a few weeks before succumbing to the temptation to hit the snooze button?
Why do we eat more home-cooked meals of fruits, vegetables, whole grains, and lean meats for a month or two, only to fall back into the habit of getting takeout multiple times per week?
Well, the unfortunate answer is this is simply our genetic hardwiring in action.
We seek instant gratification, the path of least resistance, and quick fixes, because these are generally the easiest ways to get what we want in the moment, even if they’re counter to our long-term goals.
This is why it’s much easier to grab that donut on the way back to your desk, bite into it and receive immediate feelings of delicious happiness than it is to eat the carrots and celery you packed as a snack.
The daily discipline required to exercise more and eat better may not pay obvious dividends until months down the road.
So, if our lazy human tendencies are constantly trying to pull us off the straight and narrow path, how do we work around them?
When you ask people who consistently live a healthy lifestyle how they stay motivated to eat healthy and workout, it’s likely they’ll respond with something along the lines of, “I don’t really have to think about it anymore, I just do it! It’s part of my life.”
Good for them, you might be thinking, but how can you rewire your habits so you can stick to healthy behaviors?
That’s what you’re going to learn in this podcast.
The truth is you don’t have to rely on willpower, discipline, and self-denial to force yourself to eat healthy or work out regularly.
Instead, the major key to changing your lifestyle is to first change your habits, and this is much simpler than you may realize.
Let’s get started.
Oh and if you like this episode and want to get notified when a new one goes live, head on over to Spotify, iTunes, Stitcher, YouTube, Soundcloud, Podbean, or Google Play and subscribe.
Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!
Timestamps:
6:03 – What is a habit?
16:40 – How do you get good at creating habits?
Mentioned on the show:
Legion VIP One-on-One Coaching
What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
- Lally P, Van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. doi:10.1002/ejsp.674
- Krogholm KS, Bredsdorff L, Alinia S, Christensen T, Rasmussen SE, Dragsted LO. Free fruit at workplace intervention increases total fruit intake: A validation study using 24 h dietary recall and urinary flavonoid excretion. Eur J Clin Nutr. 2010;64(10):1222-1228. doi:10.1038/ejcn.2010.130
- Goto K, Waite A, Wolff C, Chan K, Giovanni M. Do Environmental Interventions Impact Elementary School Students’ Lunchtime Milk Selection? Appl Econ Perspect Policy. 2013;35(2):360-376. doi:10.1093/aepp/ppt004
- Milkman KL, Minson JA, Volpp KGM. Holding the hunger games hostage at the Gym: An evaluation of temptation bundling. Manage Sci. 2014;60(2):283-299. doi:10.1287/mnsc.2013.1784
- Bélanger-Gravel A, Godin G, Amireault S. A meta-analytic review of the effect of implementation intentions on physical activity. Health Psychol Rev. 2013;7(1):23-54. doi:10.1080/17437199.2011.560095
- Adriaanse MA, Vinkers CDW, De Ridder DTD, Hox JJ, De Wit JBF. Do implementation intentions help to eat a healthy diet? A systematic review and meta-analysis of the empirical evidence. Appetite. 2011;56(1):183-193. doi:10.1016/j.appet.2010.10.012
- Gollwitzer PM, Sheeran P. Implementation Intentions and Goal Achievement: A Meta-analysis of Effects and Processes. Adv Exp Soc Psychol. 2006;38:69-119. doi:10.1016/S0065-2601(06)38002-1
- Ostendorf DM, Caldwell AE, Creasy SA, et al. Physical Activity Energy Expenditure and Total Daily Energy Expenditure in Successful Weight Loss Maintainers. Obesity. 2019;27(3):496-504. doi:10.1002/oby.22373
- Soini S, Mustajoki P, Eriksson JG. Weight loss methods and changes in eating habits among successful weight losers. Ann Med. 2016;48(1-2):76-82. doi:10.3109/07853890.2015.1136428
- Neal DT, Wood W, Labrecque JS, Lally P. How do habits guide behavior? Perceived and actual triggers of habits in daily life. J Exp Soc Psychol. 2012;48(2):492-498. doi:10.1016/j.jesp.2011.10.011
- Wood W, Quinn JM, Kashy DA. Habits in everyday life: Thought, emotion, and action. J Pers Soc Psychol. 2002;83(6):1281-1297. doi:10.1037/0022-3514.83.6.1281
- Schwabe L, Wolf OT. Stress prompts habit behavior in humans. J Neurosci. 2009;29(22):7191-7198. doi:10.1523/JNEUROSCI.0979-09.2009
- Dickinson A. Actions and Habits: The Development of Behavioural Autonomy. Philos Trans R Soc B Biol Sci. 1985;308(1135):67-78. doi:10.1098/rstb.1985.0010
If you enjoyed this podcast, get weekly updates. It’s free.
Sending…
Great! You’re subscribed.
100% Privacy. We don’t rent or share our email lists.
You May Also Like
Our Most Popular Evidence-Based Articles
Our 100% “It’s-On-Us” Money-Back Guarantee
No matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:
If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!
Okay, we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters.
So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.
That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.
And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:
If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.
That means you can say “yes” now and decide later. You really have nothing to lose.
Made in USA
Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.
And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.
Lab Tested
Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?
Not ours.
Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Science-Backed Ingredients & Doses
Every ingredient in every supplement we offer is backed by peer-reviewed scientific research, and every dose is included at clinically effective levels.
That means everything in our products is based on published scientific studies demonstrating real benefits, not the restrictions of razor-thin production budgets and gluttonous profit margins.
So, while everyone claims to have the best supplements on the market, we can back it up with real science and real numbers.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Meal Plan Waiver
In consideration of being allowed to participate in the activities and programs offered by
M4L, Inc. and to use its nutrition programs and supplement and training advice, in addition to the payment of any fee or charge, I do hereby waive, release and forever discharge and hold harmless M4L, Inc. and its consultants, officers, agents, and employees from any and all responsibility, liability, cost and expenses, including injuries or damages, resulting from my participation in any activities, or my use of any programs designed by M4L, Inc. I do also hereby release M4L, Inc. its consultants, officers, agents and employees from any responsibility or liability for any injury, damage or disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my participation in any activities with M4L, Inc.
I understand that M4L, Inc. and its consultants, officers, agents, and employees are not healthcare professionals. The services I have received from ML4, Inc do not provide or offer and are not a replacement for professional medical evaluation, advice, diagnosis, or treatment (“medical advice”). While ML4, Inc. believes that the information provided through our services and the site is current and reliable, ML4, Inc. cannot and does not make any such guarantee or warranty.
I hereby agree that before using our services, you will consult your physician or other health care provider for medical advice, particularly if you are at risk for problems arising from changes in your diet or lifestyle. The services provided by ML4, Inc. are not intended to be used by minors or individuals with health conditions that makes the kind of changes to diet or lifestyle suggested by our services unsafe or inappropriate. Furthermore, I hereby understand that ML4, Inc. shall have no obligation or responsibility to monitor my health status or health condition or to contact or alert any medical or emergency professional.
I understand and am aware that strength, flexibility, and aerobic exercise, including the use of
equipment are a potentially hazardous activity. I also understand that fitness activities involve a
risk of injury and even death, and that I am voluntarily participating in these activities and using
equipment and machinery with knowledge of the dangers involved. I hereby agree to expressly
assume and accept any and all risks of injury or death related to said fitness activities. In
addition, I certify that I am 18 years of age or older.
I do hereby further declare myself to be physically sound and suffering from no condition,
impairment, disease, infirmity or other illness that would affect nutrient metabolism or prevent
my participation or use of equipment or machinery except as hereinafter stated. I do hereby
acknowledge that M4L, Inc. has recommended to me that I obtain a physician’s approval for my participation in an exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that M4L, Inc. has recommended that I have a yearly or more frequent physical examination and consultation with my physician as to physical activity, exercise and use of exercise and training equipment so that I might have his/her recommendations concerning these fitness activities and equipment use. I acknowledge that I have either had a physical examination and been given my physician’s permission to participate, or that I have decided to participate in activity and use of equipment, machinery, and programs designed by M4L, Inc. without the approval of my physician and do hereby assume all responsibility for my participation and activities, and utilization of equipment and machinery in my activities.
I understand that all diet and training programs, nutrition and supplementation advice, and any and all other forms of information obtained from ML4, Inc. are not meant to treat or manage any health condition. I understand the need to consult with a healthcare provider prior to adjusting current lifestyle or eating habits or beginning any new diet and/or training plan.
In addition, I hereby represent and warrant that I am currently covered by an accident and
health insurance policy. With my purchase of products or services from ML4, Inc., I understand that results of any sort are not guaranteed and agree not to hold M4L, Inc. staff liable for any outcomes or a lack thereof. With my purchase of any ML4, Inc. products or services, I understand that they are only guaranteed to work in software designed for a PC computer such as Microsoft Excel. I understand that I am purchasing having known that beforehand and understand that using any other application besides Microsoft Excel might result in the products not working with 100% functionality.
OUT OF STOCK
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
