ZOE Science & Nutrition - Recap: Tips to build better food habits | James Clear

Episode Date: October 22, 2024

Today we're discussing how to build a healthy habit. Making changes to our lifestyle can be hard. Our behaviours are often hardwired, ingrained into a regular routine that is reluctant to budge. So, what can we do to make a new habit stick? Author of Atomic Habits James Clear is here to tackle this question. He has four simple steps that will significantly increase your chance of success. 🥑 Make smarter food choices. Become a member a zoe.com - 10% off with code PODCAST 🌱 Try our new plant based wholefood supplement - Daily30+ *Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system 📚 Books from our ZOE Scientists: The Food For Life Cookbook by Prof. Tim Spector Food For Life by Prof. Tim Spector Every Body Should Know This by Dr Federica Amati Free ZOE resources to try: Live Healthier: Top 10 Tips From ZOE Science & Nutrition  Gut Guide - for a healthier microbiome in weeks Have feedback or a topic you'd like us to cover? Let us know here Listen to the full episode on Apple or Spotify

Hello and welcome to Zoey Recap, where each week we find the best bits from one of our podcast episodes to help you improve your health. Today we're discussing how to build a healthy habit. Making changes to our lifestyle can be hard. Our behaviours are often hardwired, ingrained into a regular routine that's reluctant to budge. So, what can I do to make a new habit stick? Author of Atomic Habits, James Clear,

is here to tackle this question. He has four simple steps that will significantly increase your chance of success. If you want to build a good habit, there are four things you can do. The first thing is you wanna make it obvious. So you want the cues of your good habits to be obvious, available, visible, easy to see.

Easier it is to get your attention, the more likely you are to act on it. The second law is to make it attractive. The more attractive or appealing a habit is, the more motivating or enticing it is, the more likely you are to feel compelled to do it. The third law is to make it easy. The easier, more convenient, frictionless, simple a habit is, the more likely it is to

be performed. And then the fourth and final law is to make it satisfying. More satisfying or enjoyable a habit is, just like we were talking about a minute ago, whatever you feel like is rewarding or pleasurable, the more likely you are to repeat in the future. So make it obvious, make it attractive, make it easy, make it satisfying. Now, there are many ways to do each of those things. And Atomic Habits covers that in greater detail.

We'll talk about some examples here in a minute. There are many ways to do those different things. But if you're sitting there and you're listening to this and you're thinking, you know, I have this habit, I just keep, like, I wanna get started, but I keep procrastinating on it. Or maybe you're like, you know, I have this behavior, I do it every now and then, but I wish I did it more consistently. You can just go through those four laws and ask yourself, how can I make the behavior more obvious? How can I make it more attractive? How can I make it

easier? How can I make it more satisfying? And the answers to those questions will reveal different steps that you can take to increase the odds that the behavior is going to occur. You don't always need all four, but the more of them that you have working for you, the better positioned you are to fall through on a good habit. Now we can use that framework to talk about building better eating habits. And that can be helpful because good habits can sort of like a plant crowding out another one. A good habit can kind of crowd out some of your bad habits. It creates less space for those to kind of exist and be repeated. So that's a really effective place to start. Of course, many

people are also interested in how do I break a bad habit. And so to break a bad habit you just invert those four. So rather than making it obvious, make it invisible. Unsubscribe from emails, don't keep junk food in the house. If you're trying to follow a new diet, don't follow a bunch of food bloggers on Instagram. You know, like reduce exposure to the queue. Rather than making it attractive, make it unattractive. Rather than making it easy, make it difficult.

So increase friction, add steps between you and the behavior. And then rather than making it satisfying, make it unsatisfying, layer on some kind of cost or consequence to the action. So to build a good habit, make it obvious, attractive, easy, satisfying. To break a bad habit, make it invisible, unattractive, difficult, unsatisfying.

And again, there are many ways to do each of those things, but that's like the big picture framework to keep in mind. Thank you, James. I would love to dig into each of those in turn, just to make sure that I and the listeners understand it a bit more. So could we maybe start with the first one? You said make it obvious. So imagine someone's listening here and saying like, I want to go and make these changes to what I'm using.

What does make it obvious mean? So it's mostly about how you structure your environment. And I think a simple question to hold in the back of your mind, just like think about one habit that you're trying to build. Maybe it's a certain type of food you're hoping to eat more of or something you're hoping to do. Maybe you just wanna cook more meals or something like that.

And then walk into the rooms where you spend most of your time each day. Your kitchen, your living room, your bedroom. Look around those rooms and just ask yourself, what is this space designed to encourage? What behaviors are obvious here? What behaviors are easy here? And you know, if you walk into one person's house and the chips

and the cookies and snacks are on the counter and visible and easy to get to, and you walk into another person's house and those things are either tucked away. Maybe some of them are need to have been in the house or they're, you know, on the highest shelf in the back of the pantry and they're harder to get to, and they've got a piece of fruit out on the counter. Individually, these are small choices, and no single one of them is going to radically transform your behavior.

You're not just gonna be able to put an apple on the counter and magically become a healthy person. But collectively, you can make a dozen, or two dozen, or 50 little adjustments like that. And the more that the good habit is the path of least resistance, and the more that the bad habit is distanced from you and has many steps or is higher friction, the more likely you are to fall through on the thing that you want to do.

I think this is just true about many habits in general, which is people often say something's important to them, but then you will look around the spaces where they live and work each day and the room is not optimized for that thing. And so the more that you can prime your environment to make the next action easy, whether that's cooking the next meal instead of purchasing it or whether that's eating something healthy rather than eating something unhealthy and so on, the more likely you are to be able to fall through on those things. And when you have energy and time and extra capacity, maybe you make whatever choice you

want. But when you're pressed for time or you're stressed or you're exhausted, you're tired, what are you going to choose? You're going to choose the path of least resistance. And so redesigning your environment is a really effective way to promote some of those healthy behaviors. And one of the reasons why I love starting with environment design is because it's something that's very controllable, it's very tangible, and often you can do it once and it will continue

to serve you again and again. So it's sort of resetting your defaults, if you like, as a result of this, because your environment has changed, just your sort of easy path of behavior has adjusted as a result of this. I think that's a good way to describe it. There's a chapter in Atomic Habits that's called The Secret to Self-Control. And one of the surprising things about a lot of the research around self-control and willpower is that when you look at someone and you're like, oh, I just wish I had the discipline they had, or I wish I had as much willpower as they have. What a lot of the studies have found is that these people

are not necessarily like superhuman. Certainly there may be some variances in willpower between people, but to a large degree, the people who exhibit the greatest willpower are the ones who are tempted the least. And so it's actually designing an environment that tempts you less, that positions you to make good choices by making those obvious and easy, that is the best way to increase your willpower.

And that, I always think is something that's very in your control. It's funny, I'm listening to this and thinking I've got this massive tin of nuts here, which is one of the things that at Zoe, we're very, very pro because the science behind nuts, almost for the vast majority of people is incredibly good. of the things that at Zoe, we're very, very pro because the science behind nuts almost for the vast majority of people is incredibly good. And so I'm a big snacker. It's really effortless because it's just sitting there. And as you quite rightly said, it's a lot less effort.

I'm sitting on my coals and the rest of it to do that than to go and try and eat something that is in fact less healthy. So that would be an example. It is like it's obvious is right there. I see it in front of me. To give an example that pretty much everyone can resonate with. Think about your smartphone. So when I I'm like everybody else, when my phone is next to me,

I will check it every three minutes just because it's there. But I have a little rule for myself and I can't do it all the time, but I probably do it about 70 percent of the time, which is I leave my phone in another room until lunch and I have a home office and so it's only like 30 seconds away I just got to walk down the stairs and go get it But I never go get it and I always think that's interesting. I'm like did I want it or not? You know in the one sense I wanted it bad enough that I would check it every three minutes when it was next to me but in another sense

I never wanted it so bad that I would check it every three minutes when it was next to me, but in another sense, I never wanted it so bad that I would work 30 seconds for it. And you'd be surprised how many habits are kind of like that. They will curtail themselves to the desired degree. If you just introduce a little bit of friction, I've noticed that I'm that way about beer as well. If I buy a six pack of beer and I put it in the front of the fridge and it's just like in the door or I can see it as soon as I open it, I'll grab one and have it with dinner just because it's there

But if I put it like down at the back of the fridge like on the lowest shelf and I kind of bend I need to bend all the way down to see it Sometimes I'll forget that it's there. It'll be there for two weeks or three weeks. I won't even remember that we have it and so again just optimizing your environment to make the good actions obvious and the undesirable actions less obvious or less easy to do. It sounds simple, but if you can do that in a dozen or two dozen or 50 different ways, you often find that it's much easier to stick to the behaviors that you wanna stick to.

James, can I ask you something a little controversial on this? One of my other guests said that in fact, therefore the biggest thing that you could do to really change your long-term lifestyle and health was to change your friends, because they are the biggest driver in fact of your environment and what you do.

And therefore if your friends like don't do any exercise, eat really badly, all of these sorts of things, that's what you do with them. Whereas, you know, if your friends like to go for like walks or whatever, then in fact you're gonna do with them. Whereas if your friends like to go for walks or whatever, then in fact, you're going to do this different. Does that count within your change your environment, make it obvious, or is that a bit too radical for you?

Yeah, so certainly I don't know about saying it's the biggest thing. I don't even know that it's possible to measure that or that you could even say that. I don't think he had a clinical study to prove it, to be fair. Sure, and the biggest, you know, the biggest is gonna change based on the situation,

the habit and all kinds of other things. But setting that aside, I think we can say, certainly it is a major element or a large factor in driving your habits. And it's not just your friends though, it's also just if we more broadly think about about so we've been talking about the physical environment If we just more broadly think about the social environment that you are in That is an enormous driver of your habits and behavior

We are all part of multiple groups some of those groups are large like what it means to be British or what it means to be American or something like that some of those groups are small like what it means to be a neighbor on your street or a American or something like that. Some of those groups are small, like what it means to be a neighbor on your street, or a member of your little friend group or a you know, a member of the local CrossFit gym, whatever it is, like those groups that we all belong to large and small, have a set of shared expectations, a set of social norms for what you do when you're

in that group. And when habits go with the grain of the expectations of the group, they're pretty attractive. And this actually leads us to the second law that I mentioned, make it attractive. So habits are really attractive when they help you fit in with the friends and the family and the relationships that you have around you. When they go against the grain of the expectations of the group, they're kind of unattractive.

And so this comes back to one of the deepest human needs that we all have, which is this desire to bond and connect. You know, humans are very social creatures. And even if it's just like your little family unit, we all want to be a part of something. And so if people have to choose between, you know, I have habits that I don't really love, but I fit I belong I'm part of something or I have the habits that I want to have but I'm cast out I'm ostracized I'm criticized you might be able to do that for a day or week or I don't know a month or two but at some point it does not feel good to run against the grain of all the

relationships in your life and so the desire to belong will often overpower the desire to improve. perimenopause and menopause. Yet symptoms are often misunderstood or dismissed. At Zoey we're moving menopause research forward. We recently conducted the largest study of menopause and nutrition in the world and our study showed that two-thirds of perimenopausal women reported experiencing over 12 symptoms. Symptoms like weight gain, memory problems and fatigue. The good news is the results also show that changing our food habits may reduce the chance of having a particular menopause symptom by up to 37% for some women. We know how important it is for you to be able to take control of your own health journey. So we've created the Menoscale Calculator to

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