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Time for some deep-down honesty: We ALL have bad habits that seem impossible to break.
Impossible is just an opinion from the negative voice in your head. It’s not YOU; it’s just this voice demanding what you can or can’t do. Don’t let it make the final decisions for your life.
In January, we all try to break the habits. I’m going to get skinny, rich, better…da da da…and it never works. This is why I support my community to make small changes—throughout the year—that will lead to long-lasting results. If you are reading this in January or July, today is the best time to start crushing your bad habits.
Why are bad habits so hard to break?
In the language of your brain: routine + repetition = habit.
When you suddenly try to stop a bad habit, your brain and body REBEL and go into a state of fight or flight response. It’s a natural protective response. A normal reaction is to AVOID this "threat" and return to the old behavior…even if you know it’s not good for you.
Research shows it takes 21 days to break a habit and 90 days to make that new change in lifestyle. This means that a cold turkey approach rarely works.
What is a PROVEN and PRACTICAL method for breaking bad habits?
Strategically making smarter choices and small changes focused on strengthening your body.
In time, these smarter choices and small changes will stack on top of each other, pushing the bad habit(s) out. Your body will start naturally rejecting the bad habits and replacing them with healthier choices without you even thinking about it.
Common Bad Habits & Realistic SOLUTIONS
BAD HABIT #1: SNACKING LATE NIGHT
On average, adults snack before bedtime 4 nights each week! It’s one of the worst habits because it messes with your sleep and sneaks extra lbs in. However, don’t beat yourself up about it—just follow my hack to fix it.
The 3-hour rule: Stop eating at least 3 hours before bedtime so your body can focus on deep REM sleep, NOT digesting. This will help you nail at least a 12-hour fast, the magic number of hours your body needs to start burning fat.
If you find yourself hungry, that’s okay. Just focus on making better choices that will satisfy you without breaking the fast.
TIP: Grab some almonds, walnuts, macadamia, or Brazil nuts. My favorite is macadamia nuts with a little sea salt. They’re a powerful plant-based keto fat that won't break your fast, will help you burn fat, and will give you a nice satisfying crunch like a bag of chips.
BAD HABIT #2: SNEAKING SWEETS
The average American snacks 17 a day; how CRAZY is that? It’s because we’re addicted to carbs and sugar and have no idea how much sugar we are actually consuming.
Snacks are where the battle is lost or won. When the snack monster comes on, be ready with my 3-step snacking hack.
Step 1: Drink a big glass of water. ADD Acid-Kicking Greens to make it even better.
SOLUTION BY DILUTION. Thirst and hunger are regulated by the same region in the brain; you often think you're HUNGRY when you're actually DEHYDRATED.
Step 2: If you’re still hungry, get moving.
Motion is Emotion. We often crave sugar because we are bored or stressed or HANGRY—so we need to get our bodies moving. Go for a brisk walk, do some yoga asanas, chase your kids around. Movement gives you a boost of feel-good hormones and oxygenates the blood—aka energies you. More often than not, you are craving energy—not food.
Step 3: If you’re still hungry, THAT’S OKAY.
Grab something that’s going to fill you up and low in sugar. Instead of going for chips or chocolate, try fresh berries (nature’s candy) with coconut butter and diced mint. This delectable treat will suppress your hunger and get you through to the next meal.
BAD HABIT #3: WINDING DOWN WITH A DRINK
Again, it’s not about deprivation. With that said, many of us struggle with having a few glasses at the end of a day because we know how it will make us feel the next day: HUNGOVER.
Instead of diving all in with a dry January/cold turkey approach, remember to ditch deprivation and move to moderation and better choices.
A few tips to follow:
Clearer & Harder is better. Do your best to find grain-free liquor. Grain-free = gluten-free, much better for your gut health. Darker or opaque drinks are usually more acidic and sugary. Check out this alcohol cheat sheet to find better alcohol choices
Be Mindful of Mixers These are loaded with syrups and juices from concentrate, essentially SUGAR water. And don’t be fooled by DIET sodas. They are loaded with artificial sweeteners that make you gain more weight than the “real thing.”
Replenish Essential Minerals & Kick-Acid: Alcohol is incredibly acidic and depletes your body of essential minerals needed to perform both mentally and physically. Plus, it causes restless nights, hangovers, anxiety, and all the other terrible side effects. BUT there is a way to get rid of the acid before it even hits our lips.
Solution: The Acid-Kicking Alcohol Alkalizer is a proprietary ionic mineral blend that will KICK your alcohol’s ACID. Add 5 drops to EVERY drink to neutralize the acid in the alcohol, rehydrate, and replenish your body with minerals.
This is going to protect your gut and get rid of all the inflammatory effects that alcohol has on your body: nausea, brain fog, headaches, that lethargic morning after awfulness, and so much more.
Hydrate, Hydrate, Hydrate. The solution to pollution is DILUTION. Drink a glass of water before you indulge and between every drink.
BAD HABIT #4: SITTING ALL-DAY
Sitting is the new smoking, and it may be even worse. Research shows that for every hour we spend watching TV, 22 minutes are eliminated from our lifespan, which is more than smoking a cigarette. How CRAZY is that?
TIP: Motion is LIFE. Every half hour, get up and MOVE YOUR BODY. Set a reminder on your phone if that’s what it will take. Get up, move, and kick acid.
Let’s start kicking bad habits right now. Literally, right now. Get up and MOVE. Dance, stretch, skip, walk, garden—just move.
