2096: A Robot's Guide to Healthy Living by Steve Kamb of Nerd Fitness on Habit Formation & Emotional Hurdles

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[00:00:30] [SPEAKER_01]: This is Optimal Relationships Daily, episode 2096.

[00:00:34] [SPEAKER_01]: A Robots Guide to Healthy Living by Steve Kamb of NerdFitness.com

[00:00:39] [SPEAKER_01]: Hello everybody!

[00:00:41] [SPEAKER_01]: I'm Greg Audino and thank you so much for tuning into another weekly bonus edition of ORD

[00:00:45] [SPEAKER_01]: in which I share a previous airing of an episode from one of the other shows in our network

[00:00:50] [SPEAKER_01]: to give you a sense of all that we have to offer here at Optimal Living Daily.

[00:00:54] [SPEAKER_01]: We've got four other daily shows just like this one

[00:00:57] [SPEAKER_01]: that we would love for you to check out.

[00:00:59] [SPEAKER_01]: Just search for Optimal Living Daily in your podcast feed to find them

[00:01:02] [SPEAKER_01]: and now we will hear Dr. Neal of Optimal Health Daily

[00:01:05] [SPEAKER_01]: read from this article on healthy living and of course offer his commentary at the end.

[00:01:10] [SPEAKER_01]: Let's get into it now and optimize your life.

[00:01:17] [SPEAKER_02]: A Robots Guide to Healthy Living by Steve Kamb of NerdFitness.com

[00:01:23] [SPEAKER_02]: Does any of this sound familiar?

[00:01:25] [SPEAKER_02]: Oh, I worked out today so I earned this piece of cake.

[00:01:28] [SPEAKER_02]: Or I'll just have a few peanut M&Ms.

[00:01:32] [SPEAKER_02]: Okay, one more.

[00:01:34] [SPEAKER_02]: Or how about this?

[00:01:35] [SPEAKER_02]: Calories don't count on your birthday.

[00:01:37] [SPEAKER_02]: Or how about this one?

[00:01:38] [SPEAKER_02]: That food is going to waste if somebody doesn't eat it.

[00:01:41] [SPEAKER_02]: We humans are incredibly talented creatures.

[00:01:44] [SPEAKER_02]: Unfortunately, one of the things we're most talented at

[00:01:48] [SPEAKER_02]: is rationalizing irrational counterproductive unhealthy behavior.

[00:01:52] [SPEAKER_02]: If you're in the process of trying to build new habits

[00:01:54] [SPEAKER_02]: your first three weeks are the most important.

[00:01:57] [SPEAKER_02]: Succeeding in those three weeks will allow you to build momentum

[00:02:00] [SPEAKER_02]: and give yourself the best chance of actually following through.

[00:02:03] [SPEAKER_02]: If you spend those three weeks making compromises,

[00:02:06] [SPEAKER_02]: rationalizing bad behavior with I earned this

[00:02:08] [SPEAKER_02]: you're far more likely to justify bad behavior later

[00:02:11] [SPEAKER_02]: falling apart and skidding back to square one.

[00:02:15] [SPEAKER_02]: Today, you're going to become a robot.

[00:02:18] [SPEAKER_02]: No, not some useless robot like C3PO, sorry buddy,

[00:02:21] [SPEAKER_02]: but more like an awesome robot like the Thuminator, Optimus Prime

[00:02:25] [SPEAKER_02]: or the heroic J5.

[00:02:28] [SPEAKER_02]: Why Robots Rule

[00:02:30] [SPEAKER_02]: Robots don't have emotions.

[00:02:32] [SPEAKER_02]: Yes, I understand that the day the robot becomes self-aware

[00:02:35] [SPEAKER_02]: will be the day humankind is doomed.

[00:02:38] [SPEAKER_02]: But until then, robots have to follow a set of rules

[00:02:40] [SPEAKER_02]: that govern their behavior.

[00:02:42] [SPEAKER_02]: If then, for thousands upon thousands of equations

[00:02:46] [SPEAKER_02]: and situations if you tell a robot to beep every 30 minutes

[00:02:50] [SPEAKER_02]: it will beep every 30 minutes.

[00:02:52] [SPEAKER_02]: If you tell it to compact the trash when you press a button

[00:02:56] [SPEAKER_02]: the trash will get compacted when you press that button.

[00:02:59] [SPEAKER_02]: They don't think, they just do.

[00:03:01] [SPEAKER_02]: They don't say, just this once.

[00:03:04] [SPEAKER_02]: They don't feel sorry for themselves.

[00:03:05] [SPEAKER_02]: They don't give up after a breakdown.

[00:03:07] [SPEAKER_02]: They get fixed and start working again.

[00:03:10] [SPEAKER_02]: Now, obviously we are not robots.

[00:03:12] [SPEAKER_02]: Most of us anyway.

[00:03:14] [SPEAKER_02]: And emotions are part of what make us so great

[00:03:16] [SPEAKER_02]: contrary to what the Tetragrammaton Council will tell you.

[00:03:19] [SPEAKER_02]: However, emotions are what get in the way

[00:03:22] [SPEAKER_02]: when we try to make healthy and positive changes to our lives.

[00:03:25] [SPEAKER_02]: For that reason, today I want you to start thinking

[00:03:28] [SPEAKER_02]: more like a robot.

[00:03:30] [SPEAKER_02]: How to become an automaton

[00:03:33] [SPEAKER_02]: Create a set of rules that you'll live by for the next three weeks.

[00:03:36] [SPEAKER_02]: If blank then blank.

[00:03:40] [SPEAKER_02]: Remove emotion from the equation until your decisions become automatic.

[00:03:44] [SPEAKER_02]: Seriously, write down your rules.

[00:03:45] [SPEAKER_02]: Here are some examples.

[00:03:47] [SPEAKER_02]: If I am offered ice cream or cake at work

[00:03:50] [SPEAKER_02]: then I will say thank you but I'm allergic.

[00:03:53] [SPEAKER_02]: If I wake up and my alarm goes off at 7am

[00:03:56] [SPEAKER_02]: then I will get out of bed immediately

[00:03:58] [SPEAKER_02]: and go for a 15 minute walk.

[00:04:01] [SPEAKER_02]: If I get hungry in between meals

[00:04:03] [SPEAKER_02]: then I will go get a really big glass of water

[00:04:06] [SPEAKER_02]: and walk around the office.

[00:04:08] [SPEAKER_02]: If I come home from work

[00:04:10] [SPEAKER_02]: then I will immediately go exercise

[00:04:12] [SPEAKER_02]: before sitting down on the couch to watch TV.

[00:04:14] [SPEAKER_02]: If I plan on losing weight

[00:04:17] [SPEAKER_02]: then I will only eat these foods

[00:04:20] [SPEAKER_02]: and not anything else.

[00:04:22] [SPEAKER_02]: Instead of dealing with the brain

[00:04:24] [SPEAKER_02]: and our emotions that fight us every step of the way

[00:04:26] [SPEAKER_02]: you are now a robot.

[00:04:28] [SPEAKER_02]: The decisions I just mentioned aren't depriving you of anything

[00:04:31] [SPEAKER_02]: it's just what you do now.

[00:04:33] [SPEAKER_02]: This is the reason why very specific diets

[00:04:35] [SPEAKER_02]: can be successful for so many people.

[00:04:38] [SPEAKER_02]: Instead of eating smaller portions of foods

[00:04:40] [SPEAKER_02]: that they know they have absolutely no defense against

[00:04:42] [SPEAKER_02]: they are only allowed to eat certain nutritious foods

[00:04:45] [SPEAKER_02]: no calorie counting which requires willpower on its own

[00:04:48] [SPEAKER_02]: to actually follow through

[00:04:50] [SPEAKER_02]: no just one time it's just what you do now.

[00:04:54] [SPEAKER_02]: Another tip, simple robots with one function

[00:04:57] [SPEAKER_02]: are so much less complicated to repair and fix

[00:05:00] [SPEAKER_02]: simple robots with one function

[00:05:02] [SPEAKER_02]: don't break down as often

[00:05:03] [SPEAKER_02]: don't have as many moving parts

[00:05:04] [SPEAKER_02]: and are more likely to just work.

[00:05:07] [SPEAKER_02]: So be a simple robot

[00:05:09] [SPEAKER_02]: don't try to make 180,000 new if then rules to live by

[00:05:14] [SPEAKER_02]: it's too complex and your robot body

[00:05:16] [SPEAKER_02]: isn't prepared for such a thing

[00:05:18] [SPEAKER_02]: instead pick one or two rules at a time

[00:05:20] [SPEAKER_02]: that you will live by until those rules become habits

[00:05:23] [SPEAKER_02]: and then move on to new rules.

[00:05:26] [SPEAKER_02]: Build a robot alliance

[00:05:28] [SPEAKER_02]: We try to be as efficient as possible

[00:05:31] [SPEAKER_02]: over time our brain uses less and less brain power

[00:05:34] [SPEAKER_02]: to perform habits that we have built for ourselves

[00:05:37] [SPEAKER_02]: both good and bad

[00:05:38] [SPEAKER_02]: when you make a decision to start building a new habit

[00:05:41] [SPEAKER_02]: or replace a bad habit with a good one

[00:05:43] [SPEAKER_02]: your brain and body will fight you every step of the way

[00:05:46] [SPEAKER_02]: because it wants to follow the path of least resistance

[00:05:48] [SPEAKER_02]: think your previous habits

[00:05:50] [SPEAKER_02]: for that reason you need to start using every robot

[00:05:53] [SPEAKER_02]: and machine at your disposal

[00:05:54] [SPEAKER_02]: to help you turn those new thoughts

[00:05:56] [SPEAKER_02]: into conscious decisions

[00:05:58] [SPEAKER_02]: and then into automatic habits

[00:06:01] [SPEAKER_02]: Your alarm clock

[00:06:02] [SPEAKER_02]: no more snoozing sucka

[00:06:04] [SPEAKER_02]: put your alarm clock across the room

[00:06:06] [SPEAKER_02]: and have it play the most annoying sound in the world

[00:06:08] [SPEAKER_02]: think dumb and dumber

[00:06:10] [SPEAKER_02]: set your alarm for the exact time you need to wake up

[00:06:12] [SPEAKER_02]: and put the alarm across the room

[00:06:14] [SPEAKER_02]: get out of bed

[00:06:15] [SPEAKER_02]: turn the alarm clock off

[00:06:16] [SPEAKER_02]: and immediately walk out of your bedroom

[00:06:18] [SPEAKER_02]: heck they even make alarm clocks to suit any need

[00:06:21] [SPEAKER_02]: I bet they work like a charm

[00:06:22] [SPEAKER_02]: if you work out in the morning

[00:06:24] [SPEAKER_02]: sleep in your workout clothes

[00:06:25] [SPEAKER_02]: and put on your shoes at the kitchen table

[00:06:27] [SPEAKER_02]: start blasting your epic playlist

[00:06:30] [SPEAKER_02]: and get fired up

[00:06:31] [SPEAKER_02]: immediately go outside for some fresh air

[00:06:33] [SPEAKER_02]: and wake up

[00:06:34] [SPEAKER_02]: your calendar

[00:06:36] [SPEAKER_02]: believe it or not

[00:06:37] [SPEAKER_02]: I never used a calendar up until a few months ago

[00:06:39] [SPEAKER_02]: I just told myself what needed to get done every day

[00:06:42] [SPEAKER_02]: and then I did it

[00:06:43] [SPEAKER_02]: eventually after one too many missed interviews

[00:06:45] [SPEAKER_02]: botched meetups

[00:06:46] [SPEAKER_02]: and skipped workouts

[00:06:47] [SPEAKER_02]: I decided it was time to start using technology

[00:06:50] [SPEAKER_02]: to my advantage

[00:06:51] [SPEAKER_02]: and it has worked wonders

[00:06:53] [SPEAKER_02]: if you are worried about

[00:06:54] [SPEAKER_02]: quote unquote

[00:06:55] [SPEAKER_02]: not having time

[00:06:56] [SPEAKER_02]: for your workouts this week

[00:06:57] [SPEAKER_02]: set up automatic alerts

[00:06:59] [SPEAKER_02]: on your calendar and phone

[00:07:00] [SPEAKER_02]: to let you know

[00:07:01] [SPEAKER_02]: what time each day you'll be working out

[00:07:03] [SPEAKER_02]: and specifically exactly

[00:07:05] [SPEAKER_02]: what workout you'll be doing

[00:07:07] [SPEAKER_02]: that way you're not left up to your emotional side of

[00:07:10] [SPEAKER_02]: I'm too tired

[00:07:12] [SPEAKER_02]: create automatic fail safes

[00:07:14] [SPEAKER_02]: struggle with actually getting to your workout on time

[00:07:17] [SPEAKER_02]: deposit $500 in your friend's PayPal account

[00:07:20] [SPEAKER_02]: and let him know for every workout missed over the next few weeks

[00:07:23] [SPEAKER_02]: he gets to withdraw 50 bucks

[00:07:25] [SPEAKER_02]: for every workout you do attend

[00:07:27] [SPEAKER_02]: he'll move 50 bucks back into your account

[00:07:29] [SPEAKER_02]: suddenly working out as the most lucrative thing you can do

[00:07:33] [SPEAKER_02]: DOMO ERIGATO

[00:07:34] [SPEAKER_02]: the first few weeks of any new habit

[00:07:37] [SPEAKER_02]: can suck royally

[00:07:38] [SPEAKER_02]: especially if they're replacing a particularly enjoyable

[00:07:41] [SPEAKER_02]: and horribly unhealthy habit

[00:07:43] [SPEAKER_02]: luckily for you

[00:07:44] [SPEAKER_02]: you can eliminate much of the willpower required to change

[00:07:47] [SPEAKER_02]: by making rules for your body to follow

[00:07:49] [SPEAKER_02]: when in question just ask yourself

[00:07:51] [SPEAKER_02]: does this break one of the rules I have laid out for myself

[00:07:55] [SPEAKER_02]: if so then don't do it

[00:07:57] [SPEAKER_02]: put fail safes automatic alerts

[00:07:59] [SPEAKER_02]: reminders and whatever else you need to do to make positive changes

[00:08:03] [SPEAKER_02]: how are you going to become Mr. Roboto

[00:08:06] [SPEAKER_02]: what's one step you can take today

[00:08:08] [SPEAKER_02]: to automate your positive habit changes

[00:08:15] [SPEAKER_02]: you just listened to the post titled

[00:08:16] [SPEAKER_02]: a robot's guide to healthy living

[00:08:19] [SPEAKER_02]: by stevecamp of nerdfitness.com

[00:08:22] [SPEAKER_02]: Dr. Neil again here for my commentary

[00:08:25] [SPEAKER_02]: Steve's right that the first few weeks of a behavior change

[00:08:27] [SPEAKER_02]: are the toughest

[00:08:28] [SPEAKER_02]: but what I want you to get out of your head

[00:08:31] [SPEAKER_02]: is that it takes three weeks to master a new behavior

[00:08:34] [SPEAKER_02]: this is a complete myth

[00:08:37] [SPEAKER_02]: when it comes to exercise we find that

[00:08:39] [SPEAKER_02]: creating a new exercise habit

[00:08:40] [SPEAKER_02]: takes about one and a half times longer

[00:08:43] [SPEAKER_02]: than trying to change anything else

[00:08:45] [SPEAKER_02]: like eating better

[00:08:47] [SPEAKER_02]: so that means it may take up to a full year

[00:08:49] [SPEAKER_02]: to make your exercise behavior automatic

[00:08:51] [SPEAKER_02]: and I'm just like Steve

[00:08:52] [SPEAKER_02]: if I don't put my workout on my calendar

[00:08:55] [SPEAKER_02]: it won't happen

[00:08:56] [SPEAKER_02]: so I actually have to block off time

[00:08:58] [SPEAKER_02]: because I'll always find something else to do

[00:09:01] [SPEAKER_02]: I could always spend time doing something else

[00:09:03] [SPEAKER_02]: like grading papers

[00:09:04] [SPEAKER_02]: or preparing for my next lecture

[00:09:06] [SPEAKER_02]: or catching up on Netflix

[00:09:08] [SPEAKER_02]: whatever it is

[00:09:10] [SPEAKER_02]: there's always an excuse

[00:09:11] [SPEAKER_02]: and so it's true I actually schedule my workouts

[00:09:14] [SPEAKER_02]: on my calendar which then reminds me on my phone

[00:09:17] [SPEAKER_02]: and when Steve mentioned the

[00:09:19] [SPEAKER_02]: if blank then blank principle

[00:09:21] [SPEAKER_02]: that's actually textbook

[00:09:23] [SPEAKER_02]: and what I mean by that is

[00:09:25] [SPEAKER_02]: there's a textbook

[00:09:26] [SPEAKER_02]: that I use for my students called

[00:09:28] [SPEAKER_02]: self-directed behavior

[00:09:30] [SPEAKER_02]: and in there they say anytime

[00:09:32] [SPEAKER_02]: you go off track write this down

[00:09:34] [SPEAKER_02]: if

[00:09:36] [SPEAKER_02]: I want to lose weight

[00:09:37] [SPEAKER_02]: then I need to dot dot dot

[00:09:40] [SPEAKER_02]: the authors of that book say that

[00:09:42] [SPEAKER_02]: this is one of the best ways to get back on track

[00:09:45] [SPEAKER_02]: alright that'll do it

[00:09:46] [SPEAKER_02]: for me for today thank you for subscribing

[00:09:48] [SPEAKER_02]: thank you for being here every day

[00:09:50] [SPEAKER_02]: have a wonderful rest of your Wednesday

[00:09:51] [SPEAKER_02]: I'll see you here tomorrow where your optimal life

[00:09:54] [SPEAKER_02]: awaits