Habits of Health – Your LifeBook: Element 08 – 10.02.19

Habits of Health – Your LifeBook: Element 08 – 10.02.19

Habits of Health – Your LifeBook: Element 08 – 10.02.19

By Bryan Wright 0 Comment October 12, 2019


[MUSIC PLAYING] The following audio may contain
the personal testimonials of some OPTAVIA Coaches
or Clients of OPTAVIA. The results relayed in these
messages are basically unique experiences of the participants,
and we cannot guarantee like or similar outcomes. While you may be inspired
by these accounts, please note that any stories of
success have not been verified, and your individual path to
optimal health will vary. As always, it is
our recommendation that you consult with
a healthcare provider before starting a
weight loss program. Yours in health,
the OPTAVIA team. Hey, everyone. Welcome to our Habits of
Health webinar tonight. I’m so excited to
be here with you. My name is Jan
Paxman, and we are going to be going
over Element Number 8. So go ahead and let
me know in the chat if you have been enjoying
your Elements so far. I love every week when
we get to come in here and just be fed with these
wonderful presentations. I have loved every
single one of them, and I hope tonight this will
be awesome for you as well. So with Element 8,
we are going to be going over these four bullets. I’m just going to
read them off to you, and then we’ll dig right in. So first of all, we’re going
to learn the value and benefit of eating every three hours. So important. We’re also going
to identify the key to reaching a healthy weight,
use the Habits of Health Clock to create a Fueling
plan that works, and explore the ways that you
can install the habit of eating every three hours. So, this isn’t just
natural for us. We really have to
get into a pattern, and over time of doing
it, it becomes something that we just naturally do. And that’s something that
we want to incorporate. And it’s not
something that we only do while we’re in a
weight loss phase. This is something,
guys, that we’re going to be doing forever. This is a foundation. And I just want to share with
you that part of my experience was, when I learned this actual
habit, part of this Element, it rocked my world. It was so powerful. I did not know how
to eat correctly, and I had battled
with, basically, feeling good and 10 pounds on
and off throughout my life. And I found when
I did this, when I learned this, the first time
when I did the program nine years ago, and I read Dr.
Andersen’s Habits of Health Book, the First Edition, this
was like cracking the code. I’m just going to read this
little part here on the slide. And it’s right here saying,
“This simple Habit of Health stands out as one
of the most powerful in helping people create
healthy weight management.” And overall well-being, because
you feel like you’re empowered. You feel like you’re in control. You’re going to feel good,
and that affects everything. Right, you guys? That affects
everything that we do. So I just want to
backtrack for a second and go back in to the
LifeBook to Element number 3 before we go forward
Element number 8. On page 76, Dr. A
says here at the top, he has a quote from John Dryden. And it says, “We
first make our habits, and then our habits make us.” And that is so very true. As we’re incorporating these
Elements into our lives, they create a new being,
a new person, a better version of ourselves, right? And then, just on
this other page, on 77, Dr. A talks
about how, as in part 1.5 of his Habits of
Health, Second Edition, the bedrock of transformation,
we learn how to install habits. And as we learn this, this
is essential to remembering that the most important
Element in actually creating the sustainable transformation
of your weight, health, and well-being is the
development of your own ability to take ownership
of your choices. And that small
sustainable changes in your daily choices over
time create long-term change. Right? How many of you guys have
experienced long-term change? How many of you guys are
actually in optimization? Go ahead and put a
5 in the comments if you are in optimization. That’s when we’ve
actually been able to go through this process. We’ve been able to reach
a healthier weight, and we are thriving
in optimization. I have been for the
last I did the program, and then for the
last nine years, I’ve been able to live in
optimization, which is huge. Whereas, for a long time,
like 25 years prior to that, I was bouncing all
over the place. So I’m just going to
share with you my picture. And it also shows the
Habits of Health Clock here. Now, this is something that’s
new with Dr. A’s new Habits of Health, Second Edition. This is so powerful. I appreciate so much how this
clock, that resembles also the OPTAVIA logo, that there’s
powerful visual support here. That we have the good
healthy sleeping hours. We have the hour before we go
to sleep to kind of wind down. We have the hour
after we wake up to get a foundation for our day. And then our day starts. And we get to set
that day up with fuel to help us get through the day
balanced and feeling great. And in control. That’s the point I
want to bring across. I, when I learned
this, felt like I was in control for the first time. So I didn’t recognize the
combination, or the connection, with how I felt and the
way I was choosing to eat. And I know that sounds
crazy, but I should you’d think I would know better. I am a registered nurse. But I’m telling you, back
when I did nursing school, like 30 years ago, they taught
food and basic nutrition. And the connection
between me and how I felt, and what I was putting in
my mouth, was not clear. So this is what Dr. A has
given to me a clear connection between what I was
putting in, and how I was drinking water,
all those things that made such a huge difference. So I’m just going
to share with you a little bit of where I was. I would get up, and I wasn’t
really hungry in the morning so I just didn’t eat. I figured if I’m not
hungry, I won’t eat. And I was a busy mom
taking care we have eight kids taking care of kids. I was working part-time,
and I would probably start eating around 11:00. And I was the one who would
grab handfuls of cereal just as I was running
around, handfuls of crackers. I just lived on these
little carb bursts all day. I did not have a clue about
how to balance things out. Anyway, that didn’t
serve real well. I didn’t feel that great. I felt run down. And then this program came. And like I mentioned, wow. So I learned how
to fuel correctly and on time throughout the
day, small balanced portions throughout the day. And when I did that,
magic happened. I felt so very good. I felt better. And I felt, like I
mentioned before, I felt like I’d cracked the code. And I was just wanting to
share it with everyone. So that’s why I
became a health Coach, so that I could
help others learn the secret that I had learned. So I just want to ask
you guys something. Before we move on, I have
a very special guest. I’m going to bring on. But I just want to ask you if
we could do a little audience participation here. So if you can tell me
in the chat something that you are skilled at. This could be anything. I was talking to a Client
a little bit earlier, and she mentioned she’s
at a quilting retreat. So quilting is a big deal. Maybe you’re a singer. Maybe you play the piano. Maybe you’re an actor. Maybe you are great at whatever
your job is, your vocation. Write down in the chat what
it is that you do well. OK? Oh, I love it. I’m seeing the chat blow up. All right. So I’m going to ask
you to think about how many hours did you put in
to learn that skill, roughly? Maybe weekly, maybe it took
you two years of school, maybe you practiced
weekly, whatever. I play the piano. And I probably practiced
half an hour a day. Well, at least Monday
through Friday, and I’ll say maybe four days
a week, because maybe it wasn’t quite five days a week. But I practiced at least a half
an hour day, four days a week, for 12 years to
learn how to play. And I play pretty good. But it took all that time,
and effort, and practice. I had to learn it,
practice it, and then I could perform it, right? So I just want to
throw out there, guys, that anyone who thinks that they
can become great at creating health and well-being without
putting in a little time to learn how and practice it
is not going to be successful. Right? I think it’s so awesome
that you are here tonight, because you’re showing right
now that you can invest 30 minutes in your week
in learning your health, learning how to be
optimally healthy. That is a skill. It’s a skill. And we need to put in the time
to learn it and practice it so that we can become great at
it for the rest of our lives. This is a lifelong deal, right? And we’re all here together
to support each other. So I’m super hopeful that you’ve
got that understanding just by going through
that little exercise that it does take effort
to become good at anything. So with that, 12 pounds
later, here I am. I’m still sharing, still helping
others to learn this skill. And I love it, and I
appreciate it so much. I appreciate Dr. A
and all the effort he puts in to help
make our lives better. And I’m so excited that
through my coaching I was able to connect with a
wonderful person and friend. Her name is Matia Young,
and she joins us tonight from Spanish Fork, Utah. And, Matia, are you there? Can you come on? Yup. I’m here. Can you hear me? Yes, ma’am, I sure can. Awesome. I’m so glad you’re
here with me tonight. And I know that,
in your experience, you were not quite hooked up
with the eating on a schedule through the day as
we are encouraged to do here in Element 8. Can you share with
us a little bit about what your life looked like
prior to learning this habit? Oh, yeah. For sure. I was kind of a mess. I got up and it was
if I didn’t get going, I would poop out of energy
before I got anything done. And so I didn’t bother
to stop and eat. Breakfast was never a thing. I felt like if I ate
something I’d get nauseous, so I just skipped right past it. And I would just try to
go, and go, and go, and go. And then late afternoon,
evening is when it would hit. And I’d just be so starving. And then I was like, eat dinner,
and then eat my emotions, and then eat because
I’m bored, and eat because I’m still up with kids. And so it was really extreme. That was pretty normal
for a day for me. It was starving or just
can’t stop the train, man. No putting the brakes on. I was just eating. Yeah. I know that late night stuff. That kind of was my problem
too, once you get going. So tell me how were you feeling? How did this affect
how you felt? I felt awful all the time. I was always tired and dragging. And it was a little
bit of a rock fight just to do basic things. And looking at setting up
this habit for me was probably the most overwhelming
thing that I had to take on, because I felt
like I didn’t have the energy to make dinner, let
alone six times a day blew my mind a little bit. So installing this
habit was a little bit overwhelming in the
beginning for me. I can imagine that. So tell me I know
that we’re encouraged as we install a
habit, first of all, we have a cue that
helps us remember that it’s time to fuel. So tell me about that. What did you use to
help you as a cue? So when I started, it was
totally alarms on my phone. I had to have them in there and
have that buzzing in my ear. And then I’d stop, and
I’d grab a Fueling, get your routine going. I love now my little app. Seriously so great,
because it reminds me a little ahead of time, hey,
you got something coming up. In the beginning,
it totally was that. It was fun, though, to notice
that as I was consistent with eating, that I started to
notice my body’s natural cues that I had ignored for so long. It was like, oh, I’m
starting to get hungry. And I notice the
time, I’m like, yeah. Gosh, it’s time to eat. So for a while I didn’t
need the alarms anymore. I just was in tune to
what my body was doing. And that was my cue. I’m feeling that little bit of
hunger, and it’s time to fuel. Isn’t that cool, when your body
wakes up again and is like, oh, I’m getting nutrition. I’m getting calories I can burn. This is awesome. So good. OK. So you’ve got the routine going. And then, what was
your instant reward? Well, first of
all, with routine I was thinking about this,
because routine was hard for me. That breakfast in the
morning thing was hard. And sometimes, as we’re
installing these new habits, we get our cue,
but sometimes being consistent with it is hard. So something that was
really helpful for me was taking something that I
was doing already consistently and tying that new habit to it. So I have six kids. I do a load of laundry. Every morning when I get
up, I just start one. If I don’t do a load
of laundry, my laundry would take over the world. It’s terrible. So it was, start
a load of laundry and have something
for breakfast. Right? So sometimes making
it a package deal will help you in
instilling those habits in that routine piece of it. That was a little bit
of a struggle for me. Oh, my gosh. Short term reward I fell in
love with feeling satisfied. Again, the extremes of I’m
either starving or I’m stuffed. I loved feeling like, oh,
I’m a little bit hungry. I fuel. And then I just felt
light and energetic. That was a huge thing for
me, and consistent energy throughout the day. Those were massive payoffs. And of course, in the beginning,
I was losing weight as well, so that was also really fun
during that weight loss phase. But it was good to have
that instant gratification to keep me going. I love that. I love that. OK. And then, your
long-term investment. What do you say about that? Oh, man. I started my journey a
little over five years ago, and I lost 29 pounds. And it just changed how
I experience my life. And it was kind
of fun we ended up with a little surprise package. I got a little too healthy. All systems were running a
little too well, I guess. Anyway, so much fun. But the long term is that I
was kind of an older mother. I had a great pregnancy,
losing weight after having her. This habit is something that
is going to be paying off my entire life. It’s not just for that
initial 30 pounds that I lost or the baby weight that I lost. It was for energy to be a
mother and to live my life and have fun. That’s a major, major
long-term success for me. Absolutely. There’s no price tag
you can put on that. That’s so exciting. Love it. OK. So there’s some great
information there. Matia, you touched
on a few things. But I know here in
Element 8, in the book, it talks about there’s some
actual statistical things that are cited here that
people who learn to eat often through
the day actually, we eat fewer calories. We consume healthier foods. Well, there was a study
that was done, actually, that showed this. So it showed over
2,700 women and men who ate at least six times a
day ate fewer calories, consumed healthier foods,
had lower body mass index than those that
ate fewer than four times over a 24-hour period. And research also
showed that that had positive effects on
cholesterol and insulin levels. So I mean, there is some really
great stuff going on inside, as well as outside, and
in our heads, right? There’s good health
going on all around. That’s well-being. OK. So let’s go ahead and model. You’ve finished up
your Element 8, right? And so we’re going
to go ahead and model how it is when we
as health Coaches, we’re working with our
Clients, and as they’re going through these
elements, we get to have a conversation
with them. And we get to ask them, how are
you incorporating this Element into who you are to take
along with you to move on to the next Element? So we’re going to go
through and role play this. And so, Matia, tell me,
what does this Element mean to you right now? Element 8 of eating every
three hours consistently throughout the day. This means to me
right now that I get to have control over my
life and my circumstances with my body. That I’m not a victim
to any circumstance. I get to decide how
and when to fuel. And those little things
make a big difference. And that’s so empowering
after, seriously, spending 20 years of my
life just scraping by. To know, to have the tools
to support and balance out my body, is awesome. That’s great. Oh, that’s empowering. Sounds wonderful. OK, so what does this Element
give you the opportunity to reflect on? I remember what life
was like for me. I remember just trying
to do very basic things. I remember what it was like to
not be able to show up the way that I wanted to,
how that affected important relationships, how
it affected my motherhood, things that were
really important to me. And I felt like I was a
prisoner in this body. And now, I get to feel that
we’re working cohesively to do a lot of
good in the world. So I think about that, and
I think, I’m never, ever, ever going back there. I don’t care how,
maybe, overwhelming it feels to eat six
times a day and balance. Man, totally different
life, totally amazing, from just this concept of
being able to balance our body and give it what it needs. Awesome. Fantastic. And while she’s answering these
questions, everyone out there, maybe you could be thinking
about these things too. What does this Element
mean to you right now, and what does it give you the
opportunity to reflect on? Feel free to share those
things in the chat. This is so powerful, Matia. Let’s go ahead and
answer the third one. What actions are
you going to take as a result of this Element? I am always going to make
sure that I have my cue. I’m not going to
get lazy with that. Like I said, I went from using
my alarms to paying attention to my body’s cues. And there have been times
over the past five years where body cues
were out the window, and I was just in crazy mode. And you know what I did? I went back to my alarms
when I found myself going too long and things. Always having a cue or never
being cue-less, I guess. Another thing, I
think, honestly, is just being prepared. If you’re going to eat six times
a day, you need to be prepared. And I just feel our Fuelings
have been a lifesaver for me. Just having
something that I can, as I’m running carpools
and doing crazy life, that I have in my
purse– and that instead of going
through a drive-through, and grabbing a
sandwich, and feeling like I ate a brick, to be
able to eat something that makes me feel so good and to
have those snacks available for my family. Just being prepared
with things on hand is definitely an action
that I’m making sure that I have in place. Absolutely. I agree with you. I think those are
two powerful things. And I appreciate we do
have our new app that is helpful, very helpful,
in helping us stay on track. And having the Fuelings
what a blessing. I mean, that’s going to be
covered next week in Element 9. We’re going to go through
that a whole lot more. But I have used these for busy
life, and you’re cruising, and you’ve got a fuel,
and it’s time to fuel, you’ve got to have
something that’s easy. And they really are. They’re spot on. So I love that. Oh, Matia. This has been so fun to just go
through this Element with you and to hear how it has really
helped you feel so much better, and show up in your life
the way you want to show up, and be the person
that you want to be in all areas of your life. That’s what this
is all about, guys. This is our LifeBook, right? It’s not just our weight book. It’s our LifeBook. And thank you so much
for all you shared. Love it. So if you happen to miss one of
these webinars, not a problem. They are all recorded in
YouTube and our YouTube channel. Just go in and search
“Habits of Health.” You’ll find them in there. They are so handy. And I would suggest– you know, we’re investing
30 minutes right now, but then if you’re
not with us on this, if you’re taking your time
getting through the Elements I’m taking my time. And I go back
through the recording as I’m going through
each Element, and I watch the
one current, also. Because, even if, after
you come back to the one that you’ve seen before, you’re
always in a different place. And you’re always ready
to learn something new. So use these recordings. Find them. If you can’t get on live,
hey, they’re there for you. And also, the time that
you spend in your LifeBook, I would love it if you guys
would write in the chat when you’re finding time
to get into your LifeBook. If that’s first
thing in the morning, just spend 15 minutes, if
you do it in the evening just before you’re
powering down, tell us how you’re
getting this in. Maybe you take it
with you while you’re waiting for your
daughter at gymnastics. Maybe you’re taking
it with you when you have a few minutes somewhere. Just think about what your life
is like, and schedule it in. Because you can always
find a way to push it out. We can always find a way
to say we don’t have time. I find my time best
in the morning. I know it sets the
stage for my day. I just incorporate it
into my morning routine, and it’s a beautiful
part of that. So awesome. So be sure you schedule
your time to be on with us next week. We are going to
be going over how to use the Fuelings to
reach a healthy weight. And most of us, I think,
here have experienced that. But there is going to be some
great insight in that Element that you will not want to miss. So I really, really
appreciate everybody for taking the time tonight
to invest in your health and in your well-being. Dr. Andersen, thank
you so much for all that you have done
for us in providing us with this awesome system. And we are going to go ahead
now and finish up this segment. And then, for those of you who
wish to stay on a little bit longer, we have a wonderful
Trilogy Presentation which is going to
kind of overview what it’s like when
you decide, because of the changes that
have occurred for you, that you would like to pay
it forward and serve somebody else. So I will turn it
over to Dave Bush, and he will host that segment. Thank you so much for
being on, everyone. Good night. Great. Thanks, Jan. And thanks, Matia. What a great job and
a great reminder that eating every three
hours has actually got some science behind it. And it’s got a great
strategy to help us to fuel our bodies for
optimal health and optimal performance. This audio may have contained
the personal testimonials of some OPTAVIA Coaches
or Clients of OPTAVIA. The results relayed in
these messages are based on the unique experiences
of the participants, and we cannot guarantee
like or similar outcomes. While you may be inspired
by these accounts, please note that any stories of
success have not been verified, and your individual path to
optimal health will vary. As always, it is
our recommendation that you consult with
a healthcare provider before starting a
weight loss program. Yours in health,
the OPTAVIA team. [MUSIC PLAYING]

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