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HBO and The Ringer's Bill Simmons hosts the most downloaded sports podcast of all time, with a rotating crew of celebrities, athletes, and media staples, as well as mainstays like Cousin Sal, Joe House, and a slew of other friends and family members who always happen to be suspiciously available.
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Ever felt like every “fresh start” ends the same way—two strong weeks, one bad weekend, and a quiet slide back to zero? We’ve been there. Today we unpack why all-or-nothing plans sabotage your progress and how to rebuild self-trust with a handful of simple anchors you can keep even when life gets messy.
We break down the core problem behind yo-yo dieting: it isn’t weakness, it’s broken trust. Restrictive rules create short-term wins and long-term shame. Instead, we walk through five practical anchors—prioritizing protein, drinking water first, choosing whole foods most of the time, moving more through the day with NEAT, and sleeping on a consistent schedule. Each one is designed to be low-friction, repeatable, and resilient to stress so you can stack wins and stop starting over. You’ll hear how habit science supports small, consistent actions, why satiety and blood sugar start with protein, and how micro-movements often outwork a single gym session.
Then we connect habits to identity. Every kept promise is proof that changes who you believe you are, shifting the script from “I never stick to it” to “this is just what I do.” We share a simple savings-account analogy for your health: make more deposits than withdrawals, let momentum compound, and watch your energy, mood, and confidence accrue interest over time. No perfection. No punishments. Just a clear path to a stronger foundation and the self-belief to keep going.
Ready to trade extremes for a plan that sticks? Subscribe, share this with a friend who needs a reset, and leave a review to help others find the show. When you’re ready for step-by-step coaching and accountability, visit TransformHealthCoach.com or message us to get started.
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References:
- Lally, P., et al. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology.
- Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
- Transformed Health Initiative client outcomes.
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Chapters
1. Welcome And Series Context (00:00:00)
2. Why Diets Break Self-Trust (00:02:53)
3. Small Wins And Habit Science (00:06:36)
4. Anchor 1: Prioritize Protein (00:08:16)
5. Anchor 2: Drink Water First (00:09:59)
6. Anchor 3: Whole Foods Over Processed (00:11:28)
7. Anchor 4: Daily Movement And NEAT (00:14:33)
8. Coaching Philosophy And Support (00:18:10)
9. Anchor 5: Sleep Consistently (00:19:17)
60 episodes
