Business Innovators Radio - Do The Thing

Episode Date: January 2, 2024

Deciding to make a change is the first step. Sticking with the actions that make that change a reality is where the real work begins. The best way to reach your goal is to form the habits that support your desired end results. And arming yourself with strategies for making healthy behavior changes you can stick with is essential for success.In this episode, Dr. Dan, Angela and Riley discuss creating healthy habits that you can stick with overtime. They recommend starting with small changes in movement, diet, and sleep, and stress being patient with results while avoiding comparisons. The team shares how focusing on consistency with daily behaviors can help your body find a healthy setpoint, and emphasizes the importance of setting attainable daily goals rather than focusing solely on the end result. The key is momentum – do the thing, the small daily action that will lead to your goal rather than getting paralyzed thinking about the big end result. Dive into this episode as you set your goals for the year and set yourself up for success.To learn more about this and other hot health topics, follow us on social media and subscribe to our WTH podcast. If you have a specific health question or would like to find out if we can help you with a personal health challenge, check out our office page or contact us at 412-369-0400/ [e-mail] always, our mission is to help you Get Healthy and Stay Healthy for a Lifetime!What the Health?!https://businessinnovatorsradio.com/what-the-health/Source: https://businessinnovatorsradio.com/do-the-thing

Welcome to What the Health, where anything health is fair game as we tackle the trends and bust the myths about health and wellness. Here are your hosts, Dr. Dan and Angela Toro. And welcome to another episode of What the Health. I am Dr. Dan here with two of my co-host. Angela, welcome back, guys. And almost Dr. Riley's talk about it. Not too much longer, you'll be able to break that name. So we'll be official, Dr. Riley.

We'll have to do a podcast on that. Riley's our intern in the office for anyone who has it. Yes, for anyone who's not familiar with almost Dr. Riley. I don't think we said that in the last one. So people are probably like, who that heck is Riley? We talked about the office. Anyway, I think the dog ran away for this episode. Anyway, what are we talking about?

Oh, we're talking about doing the thing, right? Are we not to say that to we decide? Doing the thing. Well, this is going to be all about behavior changes. And again, here we go. We're coming up on the new year and New Year's resolutions. That's the big buzzword every year. Hey, these favorite time.

Yeah, everyone's, yeah, especially people who are in the health field. It's like, oh, like, why do we have to wait until January 1st to make these changes? Like, do it now, right? What is it? December 5th? Like, hey, just to start now. But, yeah, it's rather than being focused on the big result, big. endgame. And this is, I mean, honestly, this podcast is for myself because I am such a

futuristic person. If you've never done, the Gallup poll does a whole, a whole thing called Strength Finders. And my wife Aaron and I did it a few years back. And one of my top five traits, there's like 34 traits or straits that an individual can rank one through 34. And, you know, your top five, it tends to give you a pretty good picture, almost like a personality profile. It tends to give you a pretty unique and good picture of who you are, what your strengths are. So futuristic was one of my top three. And so I'm always the person, you know, okay, what's next? What's next?

What's next? But my problem is, you know, in terms of like the strategic and day-to-day planning, I get lost because I'm always like, all right, well, you know, I'm going to write this down. Get really excited about the big goal, business. You know, we'll set goals at the beginning of the quarter, beginning of the year. And it's like, all right, this is what we want to achieve. but then we lose, you know, we lose the vision. We lose the forest and the trees because, you know, I don't navigate the day to day very well. Again, it's not a strength of mine.

So this is for all you who are programmed like me. And, you know, hey, I want to set that big goal of I want to drop 30 pounds. You know, I want to, you know, bench press, you know, 400 or I want to squat 400. I want to, you know, do something really big in my health. I want to run a marathon. I want to do a trail run for 30 miles. whatever the case might be. You set a big resolution or something that you want to accomplish and we forget about the day to day. So this is about navigating the trees in the forest and just doing that thing that's going to create the end result. So what are those things that we need to be doing? Yeah. What are those? What is the thing, right? So, you know, it really comes down to what your goal is.

I think that's important, too, is that we're not saying don't have goals because that you need, ultimately, I mean, we have, again, we have a whole podcast, I think from last year on smart goals, which are absolutely essential because, again, you could also be the opposite. You get lost in the day to day and lose sight of the big picture. Yeah, you have to have the destination, right? Yeah, you've got the navigation system. You get into your car and it's like you're going to this new location.

You've got to type in the destination to know. for the directions to be programmed back to you. But there's also, there's multiple ways sometimes to get there. Exactly what I was going to say. So there, yeah, so ultimately you do need to know what, you know, what are you looking for? Is it to increase strength? Is it to lose weight?

Is it to, you know, increase energy, stamina, you know, whatever? Do you want to change blood numbers? Yeah. Blood numbers maybe came back. Get off medication. That, you know, so it's, you know, what ultimately is the goal? And then, yes, what are the day to days? There's somebody we've been working with that she's trying to get off cholesterol

medication and blood pressure medication and has been, and that's exactly what we've been working on, is, okay, what do we, you know, what are the things that I need to do because I want to go back to my doctor and say, I'm doing X, Y, and Z. So, you know, we're working on, she's been doing really well at the diet. We're working on the exercise. And it's just like making those steps. And that's going to look different. You know, so I'm trying to get off medication. Those day-to-day steps are going to look a lot different than somebody training for a marathon or training for, you know, powerlifting competition. So that's, it is important to know where you want to go.

But then, yes, the day to day, I'd say, but off the bat for everyone, you know, you've got to look at the big things. Diet, exercise, and sleep habits, I would say are the big ones for everybody. Because that's right off the bat. You know, if you're not addressing those three areas, you know, if you're... We can call it the three M. Movement, mouth, and mental state. Mental, mental state. Mental, mental state.

which comes from your sleep. Yeah, sleep. Melatonin. Yeah, sleep. Well, because sleep, and you can put sleep and even like stress in there because those two tend to go hand in hand so much, you know, when we're stressed, we feel tired, but we can't sleep. And I've been hearing a lot of people this past week saying, like, I've just not been sleeping

well. I've been up in the middle of the night, wide awake or like can't fall asleep. So, you know, whether it's, you know, the change in weather or the holiday, I don't know what is something. Planet. Someone's or something's in a restaurant. I don't know. know, but something, but it is, you'll notice that it does kind of go, there will be these sort of energy shifts, but yeah, but ultimately I'd say, you know, sleep is what I tell people, ultimately you kind of need to start with because a lot of the times, you know, with, you know, especially if weight loss is your goal or managing numbers, if your sleep's out of whack, I don't care what your diet looks like. I don't care what your exercise routine looks like. Your body's not going to respond the way that you wanted to respond.

that we've talked about and, again, we've done a whole, whole podcast on sleep and recovery and the importance of that. And, you know, I stand by that because that's just, we forget about it and think in this, this fast page 24-7 world we live in. We just, we want to get every, we want to, you know, cram in every possible thing. Fear of missing out, right? Yeah. Well, and again, then you start down the rabbit hole, like, hey, you're just doing some, you know,

reasonable reading or research or, you know, watching a hopefully an educational video. And before you know, it's like two or three hours have gone by. And it's like, what? I wanted to go to bed two hours ago. What just happened? And again, I'm guilty of this. And that's why we, you know, do these shows to say, hey, even as health professionals, you know, we fall into the same, you know, fall into the same, you know, fall into the same, I guess, temptations as, you know, as everyone else. So, but with the sleep, though, because, you know, try and just tell someone who's having trouble sleeping, just sleep better.

So yeah and see the look that they get like daggers out of their eyes. It's not, yeah, it's not totally just to sleep better, but it's it's prioritizing that because I think that's where people, you know, again, there are things you can be doing on day to day basis to help yourself sleep better. But we don't we just, you know, we contribute it to like, I get this done. I'm not to do, you know, put everybody else, put everybody else's needs first or, you know, again, just trying to cram everything, everything in and not recognizing that there's just like those. small day-to-day changes. So, you know, biggest one that I think probably everyone's guilty of is limiting screen time at night. And that should mean how many people sit there either fall asleep watching TV or staring at their phone or, you know, I know I'm guilty of it. And, yeah, it's so easy now in today's day and age. So yeah, you're right. It's like, you know, shutting the screen off at a certain

time, whether it's, you know, if you want to go to bed by 12, you should have, you know, screens off an hour before. Especially, especially if you have trouble. sleeping like you know people always make fun my wife always makes fun of me like you can fall asleep anywhere it's like again if you don't have you know that trouble sleeping again it's still good to get the you know get the light you know the blue light out of your uh you know your brain cycle but um but still you know for those who have trouble sleeping like that blue light getting it off um and not just you know towards the end of the night but throughout the day wearing blue light glasses you know oh yeah that's me a big difference for me office so you know because a blue light is

very when we get we talked about this on the other podcast so what's the you know so like glasses that could be something that you start doing immediately um but again the movement I think is so important because we was talk about you know people just they don't get the regular activity

not even necessarily exercise but just movement and so if you're not doing anything um you know in your in your life right now to to move your body you should be setting a goal of you know 7,500 to 10,000 steps a day, you know, and I just had this conversation with a new patient

because, you know, she's dealing with chronic fatigue. She's dealing with a lot of, you know, just stress and excuse me. So again, if you're chronically fatigued, again, try and tell someone, hey, they have to be active. But, you know, regardless of how tired you are, you can put, you know, an asterisk. Like, you know, can you get out and just move your body? Yeah. And even if it's standing in front of your screen, you know, can you get up and just, you know, Walk in place and just move your body.

So you're getting 7,500 steps. And she even had a watch. You track your steps. She's like, yes, it'd be embarrassing how many steps? You know, I don't get. It's like, okay, well, guess what? We're starting tomorrow, and you're getting 7,500 steps. And so just moving that body is something that you can take an actionable goal.

And all it takes is put on the shoes and walk out the door. And just walk until you hit those steps. You don't even have to do them all in one sitting. No, it's actually better to spread it throughout the day. Yeah. Yeah, there's actually been a lot of research that shows, you know, people that get out and walk, like 10 minute walks multiple times a day as opposed to going out and getting all of your exercise at once. I mean, again, it just keeps your body moving. It keeps the muscles engaged, keeps you mentally alert. You know, it's great if you get that hour of exercise in, but if you're sitting the other 23 hours of the day, it's still not. going to be enough overall. So yeah, making sure that you're up and moving, you know, if you're,

you know, a desk worker, get a standing desk. There's another, like, right off the bat, easy thing. You know, everyone's been commenting on my standing desk. Yeah, we just switch out around in the office. Yeah. And again, there's, you know, there's some shifts that I'm like, by the end, I'm like, okay, I need to, I need to sit. But, you know, because you haven't done it for eight hours. So you're allowed to sit down. Yeah. But then there's days that, I mean, there's what I was like, I don't, I never put that down once. I'm like, geez. Yeah, now you feel like Riley and I going 12 hours in a day

Don't sit out But yeah There's little things like that It's amazing how much that adds You don't think about it But if you're standing You know you're more likely to kind of move around You get some you know

It's like oh okay I need to You know I need to stretch I need to fidget I need to I need to engage my core Versus when you're sitting and everything can just Like kind of kind of go into off mode Yeah because how much of that

Like, because even if you're in a meeting, if you're on a phone, you know, you can be standing and moving around. Oh, yeah, I always, when I take my calls, I'm always, you know, out of walking. Take a walk and be on a phone call. If you need to be, you know, typing, you can stand up and type, you know, at a standing desk. Like, it's, you know, it's not difficult, but it's, you know, it's things that you have to make a conscious decision to do on a day-to-day basis. And that's, again, the whole, you know, purpose of this was about do the thing, you know, What's the thing that you can start doing? And so the other thing is, you know, talking about, you know, wanting to get rapid results, right?

You know, you're going to see so many of that. She's already rolling her eyes. It's like, because you're going to see all the programs. All the way lost. Lose 30 pounds and 30 pounds and 30 days or, you know, or less than that. It's like, you know. And again, that's great. But, you know, anyone can do anything for 30 days.

But it's like, can you then make it a. Habit lifestyle change. And, you know, again, as much as they say, oh, it takes 21 to 30 days to make a habit, no, probably closer to 90 days to truly, you know, get it etched in as a long-term habit. Because, yeah, a habit, like, you know, we talk about the difference between something where you're, you know, have something you don't think about. So you mentioned, I know another podcast, brush your teeth, yeah. It's like, do you get up in the morning and go, oh, my God, I have to brush my teeth again?

It's like, I hope not. My kids. Yeah, I was going to say, yeah, beyond the age of maybe 12, hopefully you're not, you're not rolling your eyes at that. Like, you just don't even think twice. In fact, I'm sure you've had those mornings where you rush out the door and forget. And then all day you're like, oh, my God. Like, what? I can't rule.

At night, you know, crash, you know, really hard. And it's like, oh, shoot. And you feel, you know. So that's a habit. That's a healthy habit where your body expects that and recognizes that. and if you miss it, you feel completely off. And that's how it should be if you're, you know, eating a healthy diet, exercising regularly, moving regularly, you know, if you miss those things, your body will be like, what are you doing?

That's when you know what to happen because you're not feeling like, oh, my gosh, I have to do this. I tell you, my goal's been 6 a.m. Monday, Wednesdays before our long days at the office, 6 a.m. be at the gym. and the first couple weeks it was definitely oh and then you know yesterday was a Monday and I was amazed that alarm went off I'm like I was up out the door yeah consistency is going to get you yeah I remember because I know how good I'm going to feel that day those days of the morning you know it's tough because we had class at 7 a.m so I'd get up 5 o'clock go to the gym that's your only chair you know shower get to class but I was ready to go 7 a.m. I was probably the most alive person in that class yeah I will say though by 7 p.m. I would have

I was very tired. Absolutely. I was like, I'm like, okay, I'm all done. Ready to wind down. And so that's the thing. And you don't have to be, you know, you don't have to force yourself to be a morning person. It's funny over the years, it's like I've really gravitated towards, you know, I can be

a night out. I can be, you know, a morning person. And it's like there are days that, you know, some days I'm like up and I'm reading and I'm like, you know, it'll be, you know, midnight 1 o'clock. And I'm just like, I'm still going and my mind just won't shut down. But then, you know, then I'll sleep really good the next night. But then it's like, you know, a couple days later, it's like I'll be up at like four, you know, four or five a.m. And it's like, my body's just ready to go because I got a really good night's sleep.

I went, you know, went to bed early. And it's like, you know, again, we always talk about listening to your body. Like, you know, you can go in cycles like that. There's been days, there's been days when I can't fall asleep, you know, it doesn't happen often. But like, if I can't fall asleep and it's 1 o'clock in the morning, I'll be. take a walk. Now, obviously if you, you know, maybe don't live in a, I live in a very safe neighborhood. Like, you know, if you, if you don't feel comfortable or don't feel like you're in a safe space, but, you know, maybe you have access to a gym in an apartment complex or

something, you know, that you get to, you know, get to, you know, get up and move your body, you know, so that you can, you know, start to wind down. If you physically exhaust yourself, your body will sleep. And, you know, a lot of times we're just, you know, we're so mentally stimulated, but, you know, physically, unstinulated and that's a very bad combination long term. So what's the thing, right? What's it? Do the thing. And just moving the body, you know, that 7,500 to 10,000 steps a day is a great, you know, a great step of just like, hey, I'm going to do this. And you can do that with kids. You can do that with a spouse. You can do that with a friend, a neighbor. Like, you can do that with a dog. It's like, and again, the dog's going to thank you for it because they're getting healthier.

So it's like you can do that and hold yourself. someone else accountable and they can hold you accountable to just move your body. So that kind of goes with the activity. One of the easiest things that you can probably start doing on a day-to-day basis if you haven't made any resolutions and just doing the thing. Because then that can be stacked on top of so many other healthy habits. Yeah. Because again, if your goal is something fitness focus, then you're adding the actual exercise training on top of that, in addition to those 75, 7,700 to 10,000 steps. Then you're getting your exercise on top of that, which will give you a couple thousand

extras. So that's the idea is it's establishing that base. It all can work in unison, you know, like going back to the sleep and stuff. Like, okay, how am I going to get better sleep? Then you go to the phone. You're like, okay, I need less phone time at night. We're not going to sit there and do nothing rather than be on that phone. So, you know, you do get up and you walk the stairs a couple of times.

You go out and walk. So these all are going to work in unison to kind of help get you. towards that in goal that you should have, but you got to know how to get there. So I think making sure that you have multiple pathways, like you said, there's multiple pathways to get to your final destination. And they all might, you know, you might not get all of those destinations on the, or all the paths on the first go, but one will definitely lead to the other. Yeah.

And that's, yeah, it's, you know, stacking those, you know, those routines on top of one another. So, and that's where, again, going back to the habit and the resolutions, like, it, it, you have not been exercising or not been eating healthy, like don't think January 1, you're just going to flip a switch and you're just going to change your entire routine overnight. Not going to happen. So that's where, again, we discuss pick one, maybe two or three things that are simple that you can do consistently for 30 to 90 days. And then once you get those ingrained, then you can start jumping to the next one. Because you're going to start doing little things, you know, maybe you don't make it a goal in the first 30 to 90 days that you're going to get to the gym. But if you set that goal of moving 10,000 steps a day, I guarantee you're going to, you know, probably, you know, find an exercise class that you jump in on at the gym.

Or, you know, you are going to, you know, start being more active with your kids or, you know, just because you're doing that simple habit that you can do on a daily basis. But then it's like once you start getting those in green, then you can start adding more things. And that's where you're going to help get to the next destination. And making sure that it's sustainable. You know, these 30 pounds and 30 days, like, that's not healthy. I think it's what, 2.2 pounds a week or something like that. That's healthy loss. Yeah.

Well, I mean. It's a pointy pounds of. Yeah, I'd say one to one and a half a week is probably most sustainable. Again, up to two is fine and you'll probably lose that. The more you have to lose, the more you'll tend to lose. starting out but I'd say when people are like oh yeah I'm only losing about a pound a week I'm like great

is it staying off like yeah like then that's yeah over 50 weeks 52 weeks in a year that's a nice change it's sustainable too you know it's like yeah it might not feel as good as stepping on there and five pounds are magically gone but it's yeah

you're earning that and it's your body naturally especially with weight especially with women there's a natural set point that your body will come to. And as your weight fluctuates, that set point is going to change. And it's going to want to go back

to that weight that it's comfortable at, which unfortunately is the higher weight is where it's more comfortable. So once you've been overweight, your body's going to kind of want to keep coming back to that. So if you lose the weight really quickly, it's going to want to bounce back versus if you're slowly, gradually going down,

which you'll probably notice is it's going to still fluctuate maybe that five or ten, pounds. Yeah, you'll plateau for a little bit. Yeah, but the where it's the midpoint is coming down. So that's what you want to seek. So maybe, you know, maybe we're fluctuating around that 200 and you were anywhere from like 190 to 210. Well, then it's going to slowly be 195 plus or minus and then 190 plus or so it's a, it feels like a slower progression, but it's allowing your body at each phase to get comfortable with that lower weight versus doing it very quickly. Our bodies don't want to lose weight. That's not

Well, they're designed that they are, our fat store system is designed to store to keep us, you know, from getting to that point where we don't have enough energy. So when we start doing these drastic things, our body's like, what are you doing? You're trying to kill me. Versus, again, making the day-to-day changes, I always tell people, like, just do the healthy thing. Exercise. Nope. Eat right. You know, get sleep.

Again, sounds simple. We always say it's simple, but it's not easy. Exactly. It's extremely simple, right? But you find what works for you, and your body's going to naturally come to a weight that's healthier. And it might be higher than you would like it to be. But if you're healthy, then that's ultimately, you know, again, I've had to have that talk with my, kind of at that point right now where I'm like, the weight's probably up 10 pounds from where I want it to be. But I'm like, I'm sleeping well.

I'm exercising regularly. I'm eating other than holiday stuff. I'm eating well. It's like, I feel good. So I'm just, you know, this is just my hibernation. This is my winter weights. Yeah, right. I swear I'm park bear.

I'm like, I would love to hibernate this time of the year. Right. I'm like, oh, man, you dragged me out of bed. Yeah. And we also just going back to that mentality of comparison, right? Because so many of us compare ourselves to pictures of other. people. Pictures of ourselves. Pictures of ourselves.

For our past. Yeah. Yeah. I have thoroughly embraced the dad body. But it's fun, though, because if you look at what I do on a weekly basis, like I

get almost 10,000 steps without thinking about it just moving around the office. And if you get track that, you'll see it as well. Like, you know, just moving around my office, 10,000 steps a day. You know, without any additional walking. Like, I am constantly moving my body. And so, you know, now is that the best thing long term? No, I should be doing

additional stuff. But it's like I, you know, I feel like my joints don't ache in the same way as when I was beating them up playing sports all those years into my working out really hard in my 20s. And so it's funny because there are days when it's like, yeah, I feel like, you know, I get a little bit more winded, a little easier, you know, but in terms of how my body actually feels my flexibility and mobility like you know I get my arms all the way up over my shoulders I can get down into a squat position and you know feel great about the mobility that I do and so um again it's all about the goals and what you want to accomplish like you know I do have a goal that I'm going to start getting I'm going to start doing some more getting back into the resistance exercise and

activating the musculature a little bit more but you know in terms of my mobility in terms of you know my actual joints you know again I feel great and my weight is a little bit as heavier probably 20 pounds heavier than you know where it you know probably should be on a on a healthy scale so um you know so there's there's things that you know just you know you need to make the make the uh you know goals based on what you're trying to accomplish in terms of your health and well-being so yeah and at the end of the day that you know maintaining a healthy weight for you is going to be better than the the yo-y-year going. So if every year you're the one setting the, you know, setting the goal to lose 20, 30 pounds,

and you do that in January and then you put it back on every year and cycle through, it's like, well, maybe, again, maybe 10 pounds less would be if that's a more manageable, maintainable weight, then that would probably be better for you long term than the constant up down, up down. Because again, that puts a lot of strain on our bodies as well, that our metabolism, are joints going from the, you know, the one way up and down. And so again, just doing the focusing on the day to day and then letting all of the other positive health changes come along naturally as opposed, like you said, it's so focused. So focused on the number, yeah, on the outcome rather than the day to day.

So, yeah, so what can you be doing, you know, move better, eat better, okay? Less processed foods, less sugar, you know. That's a big one for sleep too, that, you know, coming back to. are you snacking at night? And what are you eating at night? I guarantee you're not snacking on veggies. Veggie sticks. No one's like, oh man, I was up until 10 o'clock.

Like chowling down on some carrots. It's like, yeah, no, I ate that entire bag of potato chips. There's a simple thing you can do. Stop buying the potato chips. I tell people that all the time, the easiest way to not snack at night is don't have the snacks in your house. If it doesn't go bad until next year, You're right now.

No, I know piece of past. I know. Yes. Boxer a bag. If you looked in my pantry, you would think I was robbed. Like there's, there's nothing in there. But it's, again, it's like, you look in my fridge. Well, once they go shopping.

Yeah. So that's a big, you know, big one right there. And this, I know people always use kids as an excuse. It's like, oh, those are the kids snacks. Oh, really? Yeah. And you can never touch them, do you? Never.

And, yeah. And also. Also then again, what habits are you teaching your children? You know, what are you setting them up for? You know, we talk about that all the time. You know, we grew up in the processed food world without real life. You know, it was the health, you know, the fat free, the fat free, you know, blah, blah, blah. But it was all processed stuff because that's what was so, you know, what did that set us up for?

And what are you setting your kids up for? So, you know, those healthy habits start from day one. Yeah. So do yourself a face. set the rather than yeah set the goal set the destination but don't be laser focused on that be laser focused on what is the one two or three things that you can start doing today you know today yeah December 5th is today well whenever this comes out we're doing this December 5th but what's the one two or three things that you can do today moving forward that is going to start leading you

towards your goal, but the, of what you can, what's the actionable item? Because you can't snap your fingers and drop 30 pounds, but you can go take a walk. You can, you know, have a salad for lunch. Yes, skip the sugary latte.

Yeah, the breakfast sugar. Yeah, the breakfast sugar. So, so those are the things you can start doing today. So just do the thing that is going to get you moving, and get the momentum moving in the right direction. And then again, rinse and repeat it tomorrow. And the next day. And as you start to get that momentum, then it becomes easier and easier.

And just like you said, before you know it, your body is going to become addicted to the healthy lifestyle. To feeling good. You know all the time. You don't know how bad you feel currently until you start feeling good. And then it's like, wow. Yeah. And then it was like, why did I wait this long as you start doing that? We hear that all the time.

People start carrying the office and it's like, you know, a couple weeks go by. It's like, I can't believe how amazing I feel, you know, I should have done this 10, 20 years ago. And it's like, you know, and that might be something that you add to your routine, you know, if you don't see a chiropractor on a regular basis, you know, getting an adjustment, getting a massage, you know, doing a nice bath, doing a cold shower, doing a sauna. Like, add something to your routine that you can do on a weekly or daily basis that you are going to just do it. And it's easy, you know, sitting in a sauna, sitting in an ice bath, sitting in a hot tub. And those are all things that all you have to do is show up and do it. And if you are a current patient, remember that, you know, this is something that I can work with you with. If you have no idea where to start, you know, we can figure out what should be those.

Because again, it can feel overwhelming if you're like, well, I don't know, I need to change everything. It can feel very overwhelming. So we can sit down and really go, what are the one, two, or three things that you should be focusing on and really set up. Again, we talk about a past podcast. Accountability is so important. So if you don't feel like you have that accountability at home, that makes it a lot harder, but we can help, we can be that accountability for you.

So we can meet on a regular basis in person or over the phone. You know, I have a, I can set you up on a, I have a 30-day email, like motivational email that goes every day. You just kind of get that email reminder of like, you got this, you can do this. And that's sometimes just what you need to get. over that initial hump of I don't even know where to begin. It's the stall, right? It's the, you know, funny, I don't know, I'm going to bring this up because I have a new

smoker sitting out on the porch right behind me. And there's a, you know, when you're smoking brisket, this is something that I learned from, you know, over there. I know, right now, I really am. I'm going to want brisket after this. But there's a period called the stall. And it basically, it's when the meat comes to temperature. but it has to be at that temperature for, you know, an additional like two or three hours to basically cook and break all the fats down so that they become super, you know, super soft, super juicy and what makes the brisket a brisket.

And, you know, you basically have to bring the temperature and then you stay there. And it's like so many of us, it's like, you know, we come to the temperature or we come up to the wall, the stall. And it's like, well, I feel good enough. comfortable, you know, but, you know, we don't want to work through or push through that, you know, that temperature, that stall. And so, yeah, in terms of the momentum, you've just, what are you going to do today? What action are you going to do today to break through that stall? Yep. Well, there you go. We didn't know we have a cooking podcast now too. That chef, chef, chef doctor, just added to my, yeah, added to my, well, hey, I've done pretty good. I'm like

three for three on the, or four for four on the smoking. this year. Oh yeah, 100%. Getting ready to smoke that turkey for Christmas. I cannot wait. So anyway, if any of this resonated with you, if you need help breaking through your, you know, momentum stall, if you, you know, want to set some resolutions or just, you know, make a little bit of a, make a change because you're just trying to get healthy and stay healthy and you need help as an individual, as a couple, as a family, you know, reach out to us.

Let us know how we can help. Let's just have a conversation. And you'd be amazed at what that conversation. conversation can lead to for your next step, for your next phase of life. So with that being said, I'm Dr. Dan. Here with Angela. I'm Riley. And we will see you at the next What the Health podcast.

Take care. You've been listening to What the Health with Dr. Dan and Angela Toro, brought to you by Toro family chiropractic. To learn more about the resources mentioned on today's show or listen to past episodes, visit www.w.w.w.com.