In this episode, we’re kicking off the New Year with some reflections, personal updates, and a deep dive into the 75 Hard challenge. We talk about how identity plays a huge role in making real, lasting changes and how peripheral elements like your environment shape your behavior.

We shift into the challenges of sticking to your word—especially when family, friends, and social events come into play. Ultra-processed foods, managing your surroundings, and even the less thought about psychological stuff like the sunk cost bias all make an appearance. We cover the positives of  a high-energy lifestyle, why moving around after meals matters, and how to handle social situations without losing ground on your health goals.

Timestamps:
00:00 - New Year Reflections and Updates
11:14 - The 75 Hard Challenge: Pros and Cons
22:15 - Successful Change: Identity and Social Circles
26:19 - Habit Formation and Environmental Influence
32:53 - Controlling Your Environment for Healthier Choices
34:35 - The Challenge of Ultra-Processed Foods
36:36 - Understanding Sunken Cost Bias in Eating
38:56 - The Importance of Structure in Eating Habits
41:38 - High Energy Flux Lifestyle Explained
46:41 - Post-Meal Movement and Its Benefits
52:43 - Navigating Social Situations with New Goals
59:36 - Being Your New Self Around Friends and Family

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