Is January really the magic month for transformation and change?

Dr. Kristin Lloyd and Coach Frances Vogel say… not a chance.

In this episode, Kristin and Frances dismantle the New Year’s Resolution myth and explain why 91% of resolutions fail, often within weeks. (Hint: your nervous system does not recognize calendar dates.)

Instead of dramatic “cheeseburger-to-salads” overhauls, they make the case for something far less glamorous—but infinitely more effective: small, sustainable changes that actually stick.

You’ll learn why:

* Massive goals overwhelm the brain

* Perfectionism quietly sabotages progress

* Willpower fails when regulation is missing

* Self-sabotage is often self-protection, not laziness

This episode is a must-listen if you’re tired of starting over every January and ready to build real consistency, self-trust, and long-term success—especially in a body shaped by trauma, diet culture, ADHD, or past weight loss attempts.

What You’ll Learn in This Episode

Kristin and Frances break down:

* Why January has zero special power for change

* How nervous system dysregulation—not lack of motivation—derails goals

* Why restriction gets confused with “discipline” (and why that backfires)

* How to stop restarting and start resetting

* Why consistency is a regulation skill, not a personality trait

This conversation blends psychology, lived experience, and trauma-informed strategy—without shame, hype, or magical thinking.

Key Takeaways

* Only 9% of New Year’s resolutions succeed. January’s “fresh start” energy is cultural conditioning—not a behavior change strategy.

* Drastic lifestyle overhauls fail because your brain can’t process multiple major changes at once. Sustainable change is built through incremental, repeatable actions.

* Willpower and perfectionism are obstacles, not solutions. Long-term success depends on nervous system regulation, self-trust, and flexibility—not pressure.

* Self-sabotage is protective, not broken behavior. Your system resists change when it feels unsafe—even when the change is “good.”

* Consistency is something you practice, not something you’re born with. It’s built through small wins, not massive promises.

Show Summary

Dr. Kristin Lloyd and Coach Frances Vogel challenge the deeply ingrained belief that January is the ideal—or only—time for transformation. Despite decades of cultural hype, research shows that most resolutions fail within weeks, with only a small fraction lasting the full year.

They explain why grand, all-or-nothing goals overwhelm the brain and nervous system, especially for individuals with ADHD, trauma histories, or chronic decision fatigue. Life is unpredictable, and rigid plans collapse under real-world stress.

Kristin emphasizes that sustainable weight loss and lifestyle change come from small, strategic steps, not massive yearly overhauls. Daily anchor habits—like prioritizing protein, hydration, movement, or emotional regulation—create momentum without triggering rebellion or burnout.

The episode explores how diet culture confuses restriction with discipline, ignoring the original meaning of discipline as learning and practice. Perfectionism, scale obsession, and unrealistic timelines quietly sabotage progress, often leading to shame spirals and “start over” cycles.

Kristin and Frances reframe self-sabotage as a nervous-system survival response—not a character flaw. When change feels unsafe, the body defaults to familiar coping mechanisms. True transformation requires felt safety, emotional regulation, and identity-based change—not just willpower.

They also discuss:

* Why pressure doesn’t create lasting progress

* How to normalize setbacks without spiraling

* The power of “crowd out, don’t cut out” nutrition

* Why action builds motivation (not the other way around)

* How small, repeatable habits build self-trust and identity

The episode closes with a powerful reminder: progress doesn’t have a deadline. Growth can happen in March, July, or October just as effectively as January—when it’s grounded in compassion, regulation, and honesty.

Listen If You’re Ready To:

* Stop restarting every January

* Build consistency without burnout

* Heal your relationship with food and your body

* Create change that survives real life—not just perfect weeks

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