How does change happen? How does one make changes to become good at something, such as basketball or piano? It starts with practice. More precisely, it starts by practicing the fundamentals.
Practice, the act of repeating certain actions consistently, is going to make you become what you've always wanted to be - whether that's a healthy eater or a less stressful person, or both.
Once you approach becoming a healthier person as a set of practices that you need to follow, everything else falls into place.
Following the path blazed by changemakers like James Clear (Atomic Habits) and John Berardi (Precision Nutrition), I have summarized the best findings by experts in the field.
First, let's start with what you want to accomplish. And while setting goals can be a part of this process, change starts with focusing on what you want to become - the identity you want to pursue. For example, you might want to become a healthy eater.
There is a specific set of skills one needs to possess in order to become a healthy eater. One of these skills is nutritional awareness: the understanding of how food affects your satiety, energy, and even emotions.
Practicing certain actions are required in order to build the skill of nutritional awareness. One of the most effective actions is eating slower, which provides a wide range of benefits such as less overeating and better digestion.
Working on a fundamental skill such as eating slower for two weeks is a great first step on the journey to becoming a healthier eater. Eating slower might not make a big difference initially, but it is one of those habits that has a major impact in the long run.
The slower we eat, the less we tend to eat at each meal. That might amount a few calories less each day but can easily add up to a couple of hundred calories over the period of a week. Done consistently over time, it can easily add up to a pound or more of fat loss each month. Over the course of twelve months, that equals 12-18 pounds lost! And that is sustainable weight loss. Once you develop the skill of eating slower, it is hard to go back. It is not a strategy based on deprivation, and thus it is easier to stick to in the long term.
By approaching the changes you need to make in this manner, the process of becoming a healthier person becomes much more systematic and practical. You can build practices on top of others, using a progression that makes sense.
The general framework is this:
Daily actions -> Skill development -> Identity and Goal attainment.
The framework really is that simple. The hard part is deciding what to focus on and sticking with the process. Medsiri has compiled the best information on what you need to change in order to see the biggest difference in your life.
"But I feel overwhelmed and don't know where to begin."
That's why I've created a quick start guide to get you going. Start there.
Not everyone has the time or inclination to go through the material on this website to figure out a plan of action, though. Just getting started is the biggest barrier to change. The most efficient way to start is to be coached. It is much easier to become a good pianist or basketball player with coaching. The same applies to becoming a healthier, more well-rounded individual. Everyone's life is unique, and personalized guidance provides you with effective strategies to start implementing life-changing habits.
If this sounds like something that appeals to you, fill out the form here. I take on a select few new customers every month to coach through the process of transformational change.
Unfortunately, not everyone can afford personalized guidance, and for some, that is the only thing that is going to bring about change. Every month I also take on one client on for completely free (pro-bono). No strings attached personal coaching for one month, with weekly sessions. You can apply for that here if you can't afford to pay for personal coaching.
How does coaching work? The first assessment can last between 1-1.5 hours and I go through your entire health history. By the end of it, we will build out a highly practical, systematic process to reach your health goals based on your priorities. Weekly appointments during the first month ensure you are staying on track. Day by day, week by week, we build up your skills, and there is no ceiling to how far we can go.
Feeling your best is priceless. How much is it worth to step out of bed each morning with boundless energy? To know you are making the right food choices consistently? To be able to manage your emotions even in the worst of circumstances? If you feel ready to make the commitment, start here. It might just become the best investment you ever make