On this episode of The Whole View Podcast, Stacy and I discuss the considerations and mindset around living with a healthy weight. I discuss that my most profound lessons of this last year regarding the fact that your weight does not determine your health. In fact, you can be extremely healthy based on other habits in your life that promote health in so many ways. Not the least of which is reframing your own opinions and the conversations around weight loss. Stacy and I discuss how we have had to work on shifting our mindset on gratitude for the things our body can do, and not how it looks while doing said things.
We also dive into our personal habits and routines around diet, movement, sleep and stress management to give some examples about how our daily choices and habits promote our health-focused lifestyle. I personally, focus very heavily on celebrating the little wins and not penalizing the bad–for instance, I celebrate that I had a long wonderful hike this morning and plan to go to bed early, instead of focusing on what dessert I had last night or that I went to bed late yesterday. We offer many strategies for setting yourself up for success including purchasing your very own high-energy dog to make sure you can keep up your active lifestyle (joking, but not really!). Finally, the biggest thing I think that has helped me with my stress and adrenal health, even with all of the lifestyle habits I use, is supplementing with vitamin C and magnesium to support my adrenals. Ultimately working on resolutions should never be about the way we look, but about how we are worthy and deserving of these healthy choices so that we can live our best healthy life.
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Nutrivore Weekly Serving Matrix
An easy-to-use and flexible weekly checklist
to help you maximize nutrient-density.
The Weekly Serving Matrix is very helpful! I’ve been eating along these lines but this really helps me know where to focus vs. which foods serve a more secondary role. It’s super helpful and has taken a lot of worry out of my meal planning. Thanks!Jan
Listener Question from Beth
Hello to Stacy and Dr. Sarah! Thank you for all the work you both do to help keep us all in the know! I really was touched by your recent shows on weight issues. I’m not 100% there yet but I have heard you! I would love a show that is a ‘How-to’ on this topic. If our physical size is no longer a good marker, what should the goal be? How do we REALLY find a way to not care about our weight? I just feel very overwhelmed and confused after so many years of using my weight as my goal post, the one that keeps moving on me! I love the whole idea of body positivity, but how do we even start that process? What are your priorities when focusing on your health and not your weight? I think I just need to know what this looks like day to day. – Beth
- Dr. Sarah and Stacy love this question because there’s so much predatory marketing this time of year! As discussed at length in episodes 471 &472, science shows that losing weight does not make you healthier. Healthy habits make you healthier!
- The most popular New Year’s resolutions for 2021 were: exercising more and improving fitness (50% of participants), losing weight (48%), saving money (44%), and eating healthier (39%).
- Studies show what we know intuitively: most New Year’s resolutions fail. In a 1989 study, 33% of participants gave up on their resolutions after one week, 45% gave up after one month, 57% gave up after three months, 60% gave up after six months, and 81% had given up by two years.
- So, we want to encourage our listeners to think about New Year’s resolutions a bit differently: habit centered, rather than goal centered, and with a healthy mindset!
- Healthy mindset starts with positive self talk, viewing our choices through the lens of nurturing and looking after ourselves. Dr. Sarah finds that taking pride in each individual good choice (rather than achieving milestones towards a goal) is super helpful.
- The main priorities for Dr. Sarah and Stacy are: eating breakfast, eating a Nutrivore diet that includes tons of veggies, living an active lifestyle, getting enough sleep on a consistent basis, managing stress, and self-care.
Recommended Reading and Listening
- Can You Really Be Healthy at Any Size?
- Ditching Diet Dogma
- Habit Formation and New Years Resolutions
- TWV Podcast Episode 421: The Science Behind Body Image
- TWV Podcast Episode 471: The Harm of Weight Discrimination and Stigma – Part 1
- TWV Podcast Episode 472: The Harm of Weight Discrimination and Stigma – Part 2
- TWV Podcast Episode 436: What Is Health, and How Do You Measure It?
- TWV Podcast Episode 466: Our Stories on the Healing Power of Food and Ditching Diet Culture
- TPV Podcast Episode 353: Beach Body Yo-Yo
- TPV Podcast Episode 385: New Year’s Resolutions
- Is Breakfast The Most Important Meal of the Day? New Science Has Answers!
- Intermittent Fasting: Secret to Weight Loss or Dangerous Fad?
- TWV Podcast Episode 437: Intro To Nutrivore
- The Nutrivore Score
- What Is a Nutrivore?
- TWV Podcast Episode 475: Can I Be Nutrivore If I Don’t Eat Organ Meat?
- TWV Podcast Episode 424: 30 Fruits and Vegetables a Week?!
- The Health Benefits of Root Veggies
- The Health Benefits of Leafy Greens
- The Health Benefits of Alliums (Onion Family)
- The Health Benefits of Cruciferous Vegetables
- The Health Benefits of the Parsley Veggie Family
- The Health Benefits of Winter Squash
- The Health Benefits of Sea Vegetables
- The Health Benefits of Ginger
- The Importance of Vegetables
- Why Exercising Too Much Hurts Your Gut
- The Benefits of Gentle Movement
- The Paleo Diet for Performance
- 3 Ways to Regulate Insulin that Have Nothing to Do With Food
- Sleep and Disease Risk: Scarier than Zombies!
- Sleep Requirements and Debt: How Much Sleep Do You Need?
- The Link Between Sleep and Your Weight
- 10 Tips to Improve Sleep Quality
- How Much Sleep Do We Need? Understanding the Hunter-Gatherer Evidence
- The New Science of Sleep-Wake Cycles (and How to Improve Yours!)
- Because Fiber Wasn’t Awesome Enough: New Science Suggests Fiber Improves Sleep Quality!
- Go To Bed: 14 Steps to Healthier Sleep
- TWV Podcast Episode 408: Insomnia?
- 5 Biohacks for Better Sleep
- Joovv Red Light Therapy for Mental Health, Stress, and Sleep
- TPV Podcast Episode 224, Kids’ Sleep Health
- TPV Podcast Episode 397: Practical Tips for the Sleep Stress Cycle
- TPV Episode. 206, Sleep Hygiene
- TPV Podcast Episode 399: What’s the Deal with Those Funny Amber Glasses?
- TWV Podcast Episode 409: Let’s Talk About Magnesium
- Regulating Circadian Rhythm (and why that’s important)
- TPV Podcast, Episode 288: Productivity & Work-Life Balance
- How Chronic Stress Leads to Hormone Imbalance
- TPV Podcast Episode 351: Stress on Health
- Demystifying Adrenal Fatigue, Pt. 1: What Is Adrenal Fatigue?
- Demystifying Adrenal Fatigue, Pt. 2: Testing Adrenal Glandular Function
- Demystifying Adrenal Fatigue, Pt. 3: Nutrition & Lifestyle Support for the Adrenal Glands
- How Stress Undermines Health
- TPV Podcast Episode 397: Practical Tips for the Sleep Stress Cycle
- TPV Podcast Episode 372: Stress Management Reminder
- TWV Podcast Episode 446: Nutrient Deficiencies Caused by Stress
- TPV Podcast, Episode 319: Abundance Mindset
- TWV Podcast Episode 432: Giving Thanks
- The Health Benefits of Connection
- TPV Podcast, Episode 285: Stacy and Sarah Practice Self-Care
- TWV Podcast Episode 447: Basic Needs Don’t Count as Self-Care
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Larkin M. Have a healthy new year: easy to say, hard to do. Lancet. 2000 Dec 23-30;356(9248):2164. doi: 10.1016/S0140-6736(05)67248-0.
Guide to Nutrivore e-book
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Choose foods to meet the body’s nutritional needs!
I’m very excited about the Nutrivore information! Thank you so much for all your research and hard work you put into this kind of information for all of us to use!!Debbie
Norcross JC, Ratzin AC, Payne D. Ringing in the new year: the change processes and reported outcomes of resolutions. Addict Behav. 1989;14(2):205-12. doi: 10.1016/0306-4603(89)90050-6.
Norcross JC, Mrykalo MS, Blagys MD. Auld lang syne: success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. J Clin Psychol. 2002 Apr;58(4):397-405. doi: 10.1002/jclp.1151.
Oscarsson M, Carlbring P, Andersson G, Rozental A. A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS One. 2020 Dec 9;15(12):e0234097. doi: 10.1371/journal.pone.0234097.
Norcross JC, Vangarelli DJ. The resolution solution: longitudinal examination of New Year’s change attempts. J Subst Abuse. 1988-1989;1(2):127-34. doi: 10.1016/s0899-3289(88)80016-6. PMID: 2980864.
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I never realized how important nutrients are and how intricately the body works! I can’t thank you enough for sharing all your knowledge and insights.Cheryl
Yougov US_New_Years_Resolutions_2020.xlsx – Group