making health changes that actually stick
I've been thinking a lot about what makes some health transformations stick while others fade away. You know the statistics - about 80% of New Year's resolutions fail by February. But what's fascinating is that this usually isn't due to lack of motivation or willpower. The science of behavior change shows us that sustainable transformation requires something deeper: the right system and proper support.
understanding how change actually works
When we try to make health changes, we often focus on the end goal - losing weight, having more energy, reducing inflammation, or optimizing our longevity. But lasting change isn't just about knowing what to do; it's about having the right structure to implement these changes in a way that becomes second nature.
What's particularly exciting about this when it comes to longevity is that research shows up to 75% of our healthspan (the number of years we live in good health) is influenced by lifestyle choices.
The key is understanding that small, consistent changes compound over time. Here's a powerful study from October 2023 published in the Journal of the American Heart Association: The researchers analyzed data from over 25,000 adults and found that replacing just one hour of daily sitting time with light-intensity activities like walking or household chores was associated with a 14% lower risk of premature death. Even more encouraging, the benefits were seen regardless of how much moderate-to-vigorous physical activity people did, suggesting that any movement is better than being sedentary.
This research is particularly valuable because it shows that you don't need intense workouts or hours at the gym to improve your health outcomes. Simple activities like:
Walking while taking phone calls
Light gardening
Gentle stretching
Housework
Taking the stairs instead of the elevator
All of these movements contribute to longevity and better health outcomes.
This is where the concept of habit stacking becomes crucial - a strategy I teach my clients where we build new habits by anchoring them to existing ones. Rather than trying to create entirely new routines from scratch, we identify your current daily habits and strategically layer movement-based behaviors onto them. For example:
If you take regular phone calls, make them walking calls
If you have a daily coffee routine, add a quick morning stretch while your coffee brews
If you watch TV in the evening, use commercial breaks for light movement like leg raises or standing stretches
If you're working at a desk, set a timer to stand up and move for 2-3 minutes every hour
These might seem like small changes, but when layered onto habits you already have, they become almost automatic. The beauty of this approach is that it works with your natural daily rhythm instead of trying to completely overhaul your routine. As the research shows, these small movements add up to make a meaningful difference in your health outcomes over time.
mentorship: the missing piece
Think about any area of expertise - whether it's athletics, business, or the arts. The most successful individuals all have one thing in common: they work with mentors who guide their journey. Health transformation is no different. When we try to piece together information from various sources without proper guidance, it's easy to:
Get overwhelmed by conflicting information
Miss crucial steps in the process
Lose momentum when challenges arise
Fail to adjust strategies when needed
This is why my individualized wellness programs are structured around not only providing information, but also creating a true partnership. Working together, we can identify your unique barriers to success and create personalized strategies to overcome them.
Want to learn more and see if it’d be a great fit for us to work together? Book a free call here. No sales pitch, just an honest conversation.
