Episode 310: Key Strategies For Your Healthiest Year Yet

Hi guys, it's Tony Robbins.

You're listening to Habits and Hustle, Greg.

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Welcome to 2024, everybody.

Woohoo!

This is our first solo together in 2024.

Oh my god, our first solo of the new year.

Of the new year, yes.

And oh my gosh, what a year 2023 has been.

I'm just happy that we're starting a new year fresh and hope everyone has a happy and healthy new year.

And we're going to, first of all, a few little announcements.

Number one, my book just came out this month, like, I guess a couple days ago, in paperback.

So, if you have not picked up a hard copy of it, please pick up a soft

copy.

Paperback, a soft cover.

I don't know what the right word is.

I think it's called a paper cover.

Jen loves calling it a leaflet.

I think that's great.

I do call it a leaflet.

You know why?

Because it is so small and flimsy as a paperback.

It's crazy.

It is very leaf-light-y.

It is.

It's so light.

I mean, you can literally read this in like a good, what, 45 minutes, an hour?

No, I mean, I don't think like the like, just because the cover is different, it's like a faster read.

It felt so much heftier as a hardcover, and now it's out in soft cover.

So that's a little plug.

I'm allowed to do one once in a while.

So that's my plug for this week for 2024.

It's a great book if you want to get bolder and you want to start speaking up, asking for what you want, being more assertive, and I I guess basically curating and designing the life you want, right, Shawnee?

Yeah, that sounds so exciting.

You've helped me do that a lot over the last year.

It's been great.

2024 is a different Shawnee, guys.

It is.

You know, Shawnee lost 30 pounds since she died

last December.

How crazy is that?

Yes.

That was when we started working together.

30 pounds lighter.

Yeah, I stayed pretty heavy while I was like working with Jen a lot.

Not true at all.

She's lost 30 pounds.

So I think that is remarkable.

And that's a a lot of, that is all about consistency, building healthy habits, doing something daily, which is why I bring that up.

It wasn't just by accident.

I'm bringing that up because this episode is, I think, well, I think starting off the new year, talking about New Year's resolutions, of course, like everybody else and their dog is probably doing the same thing.

And I want to first start out by saying, I'm not a big believer in just New Year's resolutions because I believe that it should always be a lifestyle and it should be something that you are doing as a lifestyle, building a habit, making it part of your daily routine.

And that's how it becomes something that is long-lived and that's how you get real results over real time versus in January, I'm going to start doing this.

And then what is it?

Like 75% of people who make these New Year's resolutions tend to fall off by February 1st.

Wow, by February 1st.

Or like sometimes they say like the end of February.

Like

when people, when January 1st hits, the gyms are totally full.

Right.

And then usually by February 15th, like by Valentine's Day, they're basically empty again.

Because again, like you can't make a lofty goal and then not change your behaviors and habits and just expect all that to change right away, which we'll get into that in a second.

I want to go over something that I think was really fascinating, which Forbes reported the top five resolutions for 2024.

Ooh.

Yes.

And of course, what do you think number one was?

Losing weight.

Fitness.

Or like getting healthy?

Yeah.

Well, like fitness.

That's right.

That's not the 90s anymore.

In the 90s, it would have been losing weight.

Yeah.

Well, losing weight actually was number

five.

I'm going to check.

Oh, they added in.

So they did fitness plus losing weight.

So this is, okay, so.

Let's go over them.

Okay.

Okay.

Let's talk about it.

Let's do it.

As the youngins say.

What's that thing?

Like.

No, let's talk about it, like tacos.

No, not those tacos.

Let's talk about it.

Like, let's get into it.

Oh, let's get into it.

Okay.

Yeah, we could, let's dive right in.

Let's dive right in.

Okay, fine.

Let's go into it.

Or whatever.

Like with the 40-year-old.

I don't know what the kids say.

I think we've all established that like we really don't know slang.

Yeah.

We need Dylan.

We need Dylan.

We really do.

We need my 10-year-old back to kind of school us on

what the young'ins are saying.

Okay, so let's go over the New Year's resolution, shall we?

Yes.

Okay, so number one is fitness.

What do you think number two is?

Probably like a money thing, like save more money or make more money.

Did you read it?

No, I actually really did not look.

It's not even open on yeah, okay, yeah.

So number two is improved finances.

I'm thinking about my own resolutions here.

Oh, really?

Yeah, I mean, I'd love to make more money.

Okay, so number three is improved mental health.

Oh, that's an interesting one.

Yep.

I wouldn't have expected that, to be honest.

Number four is lose weight.

Okay.

So lose weight and fitness have been separated.

Which does make sense.

And then even more separated is number five, which is improved diet.

I was going to say eat healthier.

Yeah.

So they're all separated.

Now, like when you make a lofty goal, like I'm going to be, like, for example, right, let's go, let's stay with the fitness.

Like, I'm going to improve my fitness, but then there's no real plan of attack besides I'm going to maybe get a gym membership.

That's right away where the stop and the starts begin, right?

Because if you don't have a plan, you're not executing a plan, you're going into something kind of with like a big umbrella lofty goal, well, of course, the chances of success are going to be less.

Like you need to go in there with much more of, in my opinion, a realistic goal that's much more precise

and you can see a measurable change over time.

Like if you said, I want to work out three times a week for 20 minutes at minimum at a time, that is now something that is much more sufficient than I just want to be, I'm going to, I'm going to improve my fitness or I'm going to like work out more.

Yeah.

Because like, what does that mean?

It could be anything.

Yeah.

It's very conceptual.

There's a really good book by Scott Adams.

I forget what it is, like the failing forward one, where he talks about goals versus systems.

And like the idea of like resolutions to me are very in line with how he talks about goals, where they're like this one thing with like a deadline and it's like you either achieve it or you don't versus like a system, which is kind of what you're talking about with like a plan, where you create like a daily routine or a habit that you just integrate.

And it's less about like, you know, overall improving your, your, whatever, your health.

And it's more about every day I'm going to like drink this much water and I'm going to, you know, move my body for an hour.

And like, that's your system.

And if you don't do your system for one day, it's not the end of the world.

But if you don't achieve your goal, it's like, it's like either success or failure.

There's just like one or the other.

But your system is a constant thing.

It's like your constant plan.

And so if you miss one day because you're sick, it's fine.

You can just pick your system up the next day.

And so it's kind of like a, I don't know.

I know Scott Adams.

I know the book that you're talking about.

And I'm, I'm, I'm a big fan and believer of it because I think it's 100% accurate.

So that's my point.

Like, these are very lofty goals.

Like, I'm going to improve my finances.

I'm going to improve my fitness.

But where's the how am I going to do it?

And what is the precise goal in mind that you can work towards versus these lofty things?

And that's when people like fall down a bad rabbit hole and then they don't have anything to work towards.

And it's very willy-nilly and it doesn't stick.

But like, if you can be a little bit more specific in what you want to do, like to your point, if I said I'm going to, I am going to save $100 off of every paycheck versus I'm going to save more money, then you actually have an actionable thing that you are requiring yourself to do.

And therefore, now by next year, you'll see a measurable change, right?

You'll have that money saved.

You can get it very techie too, where you can have it like automate that.

So you can make a system where like you automate that your bank account will send a hundred bucks every single month to like your savings account or whatever.

Right.

And then it's just like a part of your thing.

Then that becomes like your thing.

Right.

And also with losing weight, right?

Like, other than just saying very arbitrarily, it's very arbitrary is, I guess, the word.

Like, I'm going to lose, I want to lose weight.

Well, how much weight do you want to lose?

And what is realistic, right?

So technically, two pounds a week is what can be realistic, right?

So give yourself two times, let's say, four, right?

And then that's in one month, you can lose eight pounds and then times it by the six for six months or whatever it is and then you're at like eight times six like i guess you can technically lose like a grand amount of weight within that time if you are sticking to a plan look at you you lost 30 pounds in a year yeah right which is probably the best way to do it right you had you were consistent

you worked out every day you ate properly you basically built better daily habits but i was doing it for like five years i just gained a lot in 2022 so i because i was injured so much and my habits were really based a lot more on fitness than they were around eating.

And I think that was actually a big problem.

Because when you rely too heavily on one part of the solution to like maintain your physique, then if you lose that part, like if you were injured and you can't work out and your eating is bad, then you're going to gain it all the way.

So you got to,

which is a great segue.

Oh, that's a great segue.

Look at me foiling well.

No, that's a great segue into what I want to talk about.

And this is what I want to talk about:

this myth that

weight loss and fitness are automatically automatically the same thing because it's not.

And that's why it's funny in those five top trending New Year's resolutions, they broke up the fitness and the losing weight category because it is, which I've never really kind of, I've never really seen before, which I'm happy they've done that.

Because you can be as fit as a fiddle, but still gain weight if your diet is not in check.

I mean, I'm a great example of this, right?

Because

I actually gained weight over the holidays, not because my fitness wasn't in check, because by the way, my working out, like I work out daily, not for my body, but for my mind, for my mental health.

However, if I'm not eating on point, I'm still going to gain weight.

So I find that with everybody.

Like, I want to say this.

I think that eating your diet is 95%

of what you actually end up weighing, what you look like, and what, if you're going to lose weight.

If your diet is not on point, you're going to gain weight no matter how much you work out.

Unless you're an Olympic athlete and working out like 10 hours a day, I'm sorry.

If you're like a regular person who is very active, but yet still eating too many calories,

you're going to gain weight.

That is just the way that is just the way it is.

I'm a great example of that.

So I think if your ultimate goal is to lose weight, you really got to get your diet in check.

It actually does happen in the kitchen not in the gym that is 100 true if you want to lose weight work out in the kitchen don't worry about the gym the gym let me just say this working out is much more for your mental health your physical strength your overall mood all of those things i mean just you know how i feel about fitness and how important it is but if you want to lose fat on your body, you've got to watch what you put in your mouth.

I will say though, I think working out out also helps the kitchen in a way because after workout, you definitely don't feel like eating junk.

And it does help sort of propel that and it gets you in like the habit.

It's a habit, right?

So, well, what it does, it number well, a couple people.

Sorry, I forget the show.

It's called Habits and Hustle sometimes.

I was going to say, you're much more likely when you exercise to make better decisions with what you're going to eat.

But I'm actually talking about people who

are already working out a lot

and want to lose like even five pounds, eight pounds, 10 pounds, you really got to dial in your diet.

Yeah, I mean, if you're not doing anything, of course, like

fitness will help you, it'll help you with your mindset of like making better decisions.

It will help you with all of those things.

But when you're diet, when you're trying to like lose that, that like that last five, eight, 10 pounds or whatever that is, you've really got to pay attention to what you're putting in your mouth on a regular basis.

And it gets harder and harder.

It's easier to lose 100 pounds than it is to lose five pounds.

Just when you're, when you're down at the lower levels, because you're like your percentage, you're losing so much more, like of your actual body percentage.

Yes.

And then the other thing is, like we were saying a little bit earlier, is integrating these habits into your daily routine already.

So it doesn't feel like a drag to do them.

So like, you know, if you don't have a lot of time or, you know, you're, you, or I shouldn't even say that.

I'm saying in the morning, maybe put your shoes by your bed.

So you automatically put on your gym shoes, you automatically automatically put on your gym clothes.

And so now you're ready to take action versus putting on your regular clothes, then changing afterwards.

Like, get it over and done with.

Like, do something first thing in the morning.

I know I sound like a broken record, but if you want to get something done, do it first thing in the morning, get it off of your list, get it out of the way, and then move on with your day.

And that way, it's a part of what your daily routine is.

I brush my teeth, I take a shower, I exercise a little bit.

Good, done.

And then that will make you get, make a better choice for breakfast and for lunch.

But like I said, if your New Year's resolution is an arbitrary, I want to lose weight, have a specific goal in place.

You know, it's been a game changer for me.

I think I got this from Goggins, although not that I like credit him for a lot of my changes in life, but this one thing that he said really stuck with me, which is like, life is going to throw you rest days.

So don't plan them.

Because I don't know if he even accepts the rest days that life throws him, but it's true.

And to me, I used to plan my rest days and then I'd have the ones that life also threw at me.

So then I'd have like three rest days a week, which made it so much harder to get back into the gym.

And so now I just like, in my mind, I'm working out every day.

And my workouts are also shorter now.

They're not like two-hour lift sessions.

I go to Pilates 50 minutes.

I go to the gym 50 minutes, whatever it is.

Like you just get it done.

And going every day has been a massive shift in me being able to go every day.

It becomes way easier.

So I talk about that in my book and I talk about that.

That wasn't a plug for the book.

Which you can buy.

but which you can buy.

Soft cover and hardcover.

Yes.

Now they're available in both paperback and hardcover.

But no, seriously, I do say this a lot.

I've talked about this on interviews a lot, that I am not a believer in planning rest days for that exact reason.

Because when you plan a rest day, then you do that rest day, and then life happens also.

So then you're going to have the rest day, plus you're going to have whatever happens in your week that you can't work out.

So I don't ever plan a rest day.

I just assume that I'm going to work out every single day of the week.

And then, when something happens and I can't make it, then all right, that's my rest day.

Exactly.

And when you have kids, especially, that happens more often than not.

So, if you're a parent, never plan a rest day because, believe me, they're going to come anyway.

And if you have a career or you have a life, it will happen.

So, never plan a rest day.

I promise you, you'll get one regardless during the week.

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And then let's talk a little bit.

Well, by the way, if you are.

Oh, yeah, Jen, why are you drinking two drinks?

I was going to ask you this earlier.

You know what?

I got to tell you, I couldn't decide.

I'm like, I'm obsessed with these slate milks now, by the way.

So the chocolate one is honestly unbelievable.

You know what?

Like unbelievable.

They are really good.

And this is not me just, again, plugging.

I do.

I'm obsessed with them because they are no sugar and there's like 20 grams of protein.

So it satiates me.

And it tastes good.

The chocolate one tastes like straight up chocolate milk.

Yeah.

But I couldn't decide between the mocha and the caramel because I like them both.

And I was staring in my fridge.

I'm like, okay, do I take this one?

Do I dry?

And I was going back and forth.

I was like standing in front of the fridge, wasting time, like eight minutes of my fridge open and buzzing.

I'm like, screw it.

I'm just going to have both.

So I'm going to take a sip of this, then a sip of that.

So now I'm drinking both of them.

I know it looks kuckling.

So drinking both has saved you time.

Would you say it's like a life hack?

It's a life hack.

Don't choose.

Choose both.

Yeah, don't choose.

Don't just choose one.

Well, I couldn't decide.

So what I was going to do is just like have a little bit of each and then put both of them back in the fridge and then drink the rest later.

Smart.

So then I'm not like depriving myself of one of the flavors.

That feels really sustainable to me.

I mean, listen, I don't think, I mean, I don't think it would go bad if it's like my kids.

Nah, it'll go, it'll stay.

My kids basically, like, they have like a few sips because my kids love them, but they don't drink the ones with caffeine.

They just drink the regular ones.

Some of them have caffeine.

The smoking one has caffeine.

The latte ones have caffeine.

Yeah, the latte ones do, but it's only like 175 milligrams.

So it's not a problem.

That's a lot.

I mean, I'm not giving my kids caffeine.

No, they're not.

My kids are drinking the chocolate ones that don't have caffeine.

The point is, they drink like three, four sips and they put it back in the fridge and then they go back to it like a couple days later.

I think that should be okay.

I should should actually

DM them at slate and ask them if that's like okay to do.

I think it should be.

Sure, it's fine.

But they are delicious.

Okay.

So that's wise.

That's why I may look a little creepy like this, but that's what I'm doing.

But that's again, making a good diet choice, right?

Because of the nutritional breakdown.

I always say to people and myself, this is what I do, is that like, I like to plan what my food's going to be, or else I will make a bad decision out of like starvation.

So having something that's like that's handy, like these slates or whatever you would like, that basically get you over that hump that you're not going to eat something bad saves you a lot of time and energy and sadness later.

Because when you wait too long to eat, me anyway, when I wait too long, I get so hungry then I make a bad decision.

Yeah, you ever go to the grocery store hungry?

Yeah.

Oh my gosh.

Going to Trader Joe's hungry is probably the single worst decision you can make for your life.

Why just Trader Joe's?

Is anything?

Because they have the most, yeah, but they have less choices, so it's easier to choose.

And it's also really delicious, like snacky things.

And it's just

true.

And it's so easy to go.

Like at Whole Foods, I get a little too overwhelmed.

Even if I'm so hungry, I'm like, what do I buy?

And then I just walk out.

Trader Joe's, I will go through and legitimately select like a hundred things.

You know what I love at Trader Joe's or one of my favorite things ever are these like dried mangoes is dried mango.

I love dried mango.

And it's like, technically, this is a great example.

technically it's healthy right it's one ingredient technically like technically right it's dried well it's one ingredient there's not like additives or anything but they are it's so high in sugar and in calories that like when you dehydrate a fruit you're like eating this amount of fruit but really like this this small amount of fruit should be like nine mangoes yeah and like i can i can polish off a humongous bag of these things which then is like thousands of calories thousands of calories.

But that's one of my biggest weaknesses.

So then what do I do so I don't drink, like, don't eat that mango?

Because left to my own devices, if I'm too hungry, I'll go into my, into my pantry and take a hue, like take a bag of it.

Cause my, my daughter loves them too.

There's dried mango is amazing.

It's amazing.

So then I have to have other things on hand that will satiate me, that will fill me up.

And that's enter why I started initially with drinking one of these slates.

And then now I'm using it for everything else, like desserts and everything else.

I mean, it's smart.

It's the dried fruit thing is so funny because if you look like apricots, like dried apricots are just these tiny things you could just pop in your mouth.

Oh, yeah.

But that's a whole apricot.

Oh, that's a whole, that's a single whole apricot.

Oh, it's delicious, which is bot.

And like, I love dried fruit.

So again, I know my trigger.

I know the food I love.

I know what I'm on at my go-to.

I trick myself.

I psychologically, I know it's high in calories and high in sugar, and it's like really bad for me to eat the quantities that I would have.

But when I see it and I want it, I like will justify it.

Well, no, it's just fruit.

Oh, no, it's still very healthy.

Just because it's healthy doesn't mean it won't pack on the pounds if you're not careful.

So everything requires moderation and portion control.

And going into 2024, I want you guys to be very cognizant of if you, if your New Year's resolution involves losing weight, let me tell you, be very mindful of the portions.

Be very mindful of what you're putting in your mouth, what you're doing in your kitchen.

And I think that that will help you get to your goal more than just saying, oh, I'm going to work out more.

I mean, working out, great for your mood, great for your focus, for your brain, for making better choices.

However, if you want to dial it in, really be careful of your portions, even if the food is healthy.

That doesn't mean you can have 12 chicken breasts.

You know, still, you can only have one.

I'm saying that for a friend.

That's your friend, not for you.

Not for saying that like me.

That's for a friend.

Wait, this is for anyone thinking about starting Pilates?

Go do it.

It's been the best thing ever.

I've been doing the last few months.

Literally, this is your sign.

You should just go start.

If you're thinking about it, go start.

Yeah.

I like Pilates, but I do require, I think that's a great, it's a great thing to add in for variety.

But I don't, I think that as only doing Pilates, we can do a whole other podcast on that.

No, I mean, you shouldn't only do any one thing.

You should do lots of things.

I think you should do whatever.

What I would say is this.

I'm going to leave you with this thought.

Try as many things as possible and then do the things that you're actually going to end up doing.

Because if I tell you to do Pilates and you hate Pilates, you're never going to do it.

So if you like running, run.

If you like hit training, do hit training.

If you love Pilates, be my guest.

You should go do it.

Go try as many things as possible.

And what wins is consistency.

So if you like it, you're going to end up doing it.

it, and therefore, you're going to be happier and get to whatever goal that is.

And with that note, enjoy the week, enjoy 2024, and

good luck and happy new year.