Fasting Space

We're diving in today and hopefully

some deep thinking about habits.

How are you feeling about habits these days

when you take, a look at life and you say,

what are the habits, what are the routines,
what are the processes?

You know, just to observe them, bring awareness to them.

Would you say pretty good or not so good or it's a mixed bag.

What do you say?

Habits so important to me.

The thing about habits.

Do you feel this way?

They can kind of fade into the background.

If we're not really intentional,
they can even kind of disappear.

And so bring to the, surface.

Bring to the surface the awareness, the patterns.

What are the things,
the consistency that, we are bringing to things.

And I'm going to shape some of our thinking today
with some more thinking,

from this book that I'm really enjoying.

Atomic habits.

Are you familiar with that?

Been flowing through some really great thinking so far.

And today,
I think we're getting into the core, core of the book.

four steps that we go through with all of our habits,

how they form a cue, a craving, a response, and a reward.

And we flow through this cycle.

Listen to how he describes it down here.

This, habit cycle best describes as a feedback loop.

They form an endless cycle
that is running every moment you're alive.

This habit loop is continually scanning the environment,
predicting what will happen next,

and trying out different responses
and learning from the results.

And then that reward, the reward can feed back around.

And help us to appreciate the cues.

So we're going to dive into this a bit here today
and look at this

and try to understand,
okay, where are these things happening in our lives.

Like I was saying, how are you feeling about the habits?

Good habits, bad habits both flow through this cycle.

And so hopefully by by understanding by internalizing
this framework, what we want to do,

be able to unearth the habits in our life,

to see them be like, oh, I see there is a cue happening.

And oh, I'm seeing this is a craving, right?

Is driving a cycle.

I'm responding to these things because some kind of reward.

All right.

Once you start seeing this thing,
you realize, oh, it's all over the place in life

and this is starting to give us the opportunity to say,
how do we change?

Right? We said, okay, change.

We want to do it.

It's one thing to talk about it, but you say, how? Right?

How do we actually go through processes
to make things different.

And we do things like this, right.

We're increasing our understanding.

Building our awareness and then intentionally moving

toward it in a powerful, way.

He says, here are our ancestors, right?

If we think in the big, deep history of humanity, right,
how things have been shaped

the way it is, culture, society are very being our ancestors,

certainly paying attention to cues that signal
the location of primary rewards like food and water.

Right?

Rewards in the body is like telling us,
like do more of that, right?

Like eat more of that. Going to stay alive, right?

Is just everything about the system reinforcing the basics.

That was like survival, right? Most of human history, right.

And it still is today.

We got some different sort of context going on,
but people were still trying to survive.

Right. We still got to eat.

We are trying to stay alive, try to stay sane

while we stay alive
in the midst of the stress of the modern world.

Okay.

But it's different today, right?

Like, we, we have a lot of buffers, right?

There's a lot of food around, right?

Our ancestors, like, a lot of people living day to day
just trying to get enough food to stay alive.

Every time I say that, got to recognize
still people on the planet today,

in the midst of all this abundance, still in that place.

And we want to, you know, use our fasting process.

I always want it to be just very mindful,

help us to get into a space of.

Compassion and camaraderie,

you know, with people who are less fortunate.

Try to do everything we can to be helpful.

Here's how he describes this modern moment that we have.

As we're thinking about how our habits form,

we're spending most of our time learning cues
that predict secondary rewards money,

fame, power, status, praise, approval, love,

friendship, or a sense of satisfaction.

These he's calling secondary things.

Does any of those laid out for you?

Are you are you dialing in on any of those?

He says these pursuits really are like indirect routes

back into core drives like survival, reproduction,

the deeper motive behind almost everything we do, he says.

Mind is continuously analyzing our environment for hints.

Where might a reward be?

A lot of what's happening in the mind is pattern
recognition is saying, have we seen things before?

Did we get a reward before?

So these are the things that shape our behavior.

And so like, oh, I see a pattern like this.

I'm just kind of making this up is just like you know,

oh, I saw
something looked like that's where the blueberries were.

You know,
it's like you find something like that, like really good.

That's like our brain keyed into that.

Like somewhere deep in there.

We're still hunter gatherers, right?

We're we're looking
where are the good things that are going to be good to eat?

Because the cue is the first indication
that we're close to a reward.

It naturally leads to a craving.

This is a physiologic effect
of this psychology of this pattern.

Do you see the cycle?

I think, you know, when we start to look at it

this way, we can because a craving can be so intense, right?

Do you see where we're going in this sort of thing?

Like how do we get control of cravings?

How do we understand these things in a real, tangible way

that helps us to change our experience

so many times, like we have a craving
and we just see it as its own thing.

And like a craving is just this powerful force

that is happening as its own problem.

I think it's really great to just put it into its own
little quadrant.

See, to me, this is already taking something, right?

An intense craving.

Can't it just feel overwhelming where
you think you can feel powerless to do something about it?

Okay, look, we're already putting it in a little box here.

It's just in its little corner.

We're starting to see it in the glow of this cycle.

A cue happened because ultimately we want to reward.

Right.

And that's flowing through this cycle.

The craving is part of the psychology.

Do you see it that the body is using to tie the cue
because it learned in the past?

Oh, and we saw this.

We might get this reward, the craving, this.

We developed internally in response to previous cycles,
previous times

around this loop that we went through,
and we interpreted what happened as good.

Craving is saying, I want that again.

Okay.

He says here cravings are the second step.

They're the motivational force behind every habit.

Without some level of motivation or desire,

without craving a change, we have no reason to act.

That's so interesting even to think of that.

Like we think of craving.

So we think is the thing that keeps us stuck in the cycle.

But here he's even describing
craving is like a change, like from the baseline.

It's like we're seeing the cue.

It's like we don't have the thing.

Like that's the baseline.

The baseline was we were doing okay.

And then we saw the cue and the craving happened to say,
we want a change.

I want to go get that reward right.

Very interesting change always happening.

This is what we have to see. What are the change.

What's the change. We really want?

What you crave is not the habit itself,
but the change in state that it delivers.

I. Really love this. Try to change the state.

Which makes you ask deep questions. What was the state before?

Do we really want it to change?

Remember, we got into that thinking back in The father
automatic decision making.

This is a big part of it, right?

That we have practiced these cycles
and we just flow through them without thinking.

You do not crave smoking a cigaret.

If you're a smoker, you crave the feeling of relief.

It provides.

You're not motivated by brushing your teeth,
but you like the feeling of having a clean mouth.

You don't want to turn on the television.
You want to be entertained.

So it's showing like there is a reward at these things.

Like just clicking the button. Okay, this is not what we want.

Every craving linked to a desire to change the internal state.

So you had a double lined, that one.

Because this is like a big thing that I'm trying

to, communicate on this channel about fasting.

In the mix of this.

A way to really get at this internal state.

We've talked about that mirror between fasting space

meditation space, open
space in the body, open space in the mind.

Both of these processes, from different angles,

are opening up a space where we can get to somewhere deep.

Our relationship with our with food, our relationship
with almost anything.

Right.

When we open up the space, we take away all the distractions.

What comes into that space?

That's how we're getting into that zone,
the internal state, like we're saying.

And a lot of times when we dig down in there,

we find the internal state is not at peace, right?

That we say, well, we are lacking contentment.

We are lacking peace in that state.

This rare craving is coming from
like when we really dig down and say,

I'm not okay here, I need something external to bring it in.

Is it going to fix it?

But this is what keeps us in the flow.

This is what I really want to help us do.

Can fasting be a path?

Find any path that you can.

But I am telling
you, fasting path is one way to sit into that space.

Get there.

And to say actually bringing the intention into this space,
I am okay here.

I don't need anything.

This is part of how we can break out of cycles like this,
but we're going to get to that.

It says your cravings can be different from person to person,
like for a gambler.

He says the sound of a slot machine be a potent trigger.

Oh man. So that's triggering their cycle to somebody else.

It just sounds like a jangling. Doesn't mean anything.

You know?

Cues and cravings are built from our experience.

That's the thing. So as we start to see it right then.

So this is another way to get more
objective craving that you have.

Right.

Something experience can you see that
has that other people don't experience that.

Right.

So there's another,
you know, way to kind of get out of our head a little bit

and see how this has been internally constructed
by my experiences and choices.

Do you see that?

And that opens up the possibility that it can change, right.

That we can make a different choice.

Third step is the response we're flowing around.

He's diving in on it here.

The actual habit you perform. Response.

Whether the response occurs depends on how loaded they did

you are,
and how much friction is associated with the behavior.

If a particular action requires more physical

or mental effort than you're willing to expend,
then you won't do it.

Very interesting to think about our response
so our response can be shaped.

Do you experience that sometimes.

See that that's how can come much.

We've talked in here about shaping our environment.

All these things.

If we're in an environment where the response is easy,
more likely it's going to happen.

For good or bad.

And all this stuff ultimately delivering a reward, hopefully.

Right.

We say we hope that's why we're going through it.

Want some good thing at the end of it?

Rewards the goal of every habit.

The cue is about noticing the reward.

The craving is about wanting the reward.

The response is about obtaining the reward.

We chase rewards because they serve two purposes.

They satisfy us and they teach us.

This isn't isn't this interesting?

Everything looking toward that rewards man.

Is this helping us to dial in our thinking, right?

What are the rewards that we really want?

Okay, if we are able to take a look at this whole flow
through this cycle and say, wow, at every point,

we're constructing this flow through a cycle

and it's all about this, is this even something that I want?

And what are the things that we want?

And this is where this is really going to go.

How do we shape each of these steps
so that we're flowing in the direction

of the things that we really want, and then we are not flowing
in the direction of the things we don't.

He says earlier in this thing,
I think there was a quote I underlined that, Pretty much every

every habit is helping us to solve some kind of problem
at some point in time.

The trick is when the things that solved, a problem
for us at a certain time,

when that pattern becomes a problem
itself, like, that's that's really what a bad habit is.

First purpose of rewards, he says, satisfy the cravings.

Rewards provide benefits on their own,
like food and water delivers things we need to survive.

Getting a promotion can mean money and respect.

Getting into shape can improve health,

but the more immediate benefit is the rewards.

You're it.

The and the more immediate benefit is that rewards satisfy
the craving to eat or to win.

Approval.

At least for a moment.

And maybe it is only a moment right?

Rewards deliver contentment and relief from craving.

That's describing a cycle of dependency, right?

When we're not doing a thing for its own benefit,

we're just trying to remove a craving.

Right.

That's that sounds like, you know, smoking a cigaret
or opiate addiction or something to me,

all addiction pathways flow
through the same circuitry in the brain.

People can develop compulsive, dependency behavior
just with anything.

I was listening to a thoughtful, addiction
specialist talk about how they got

addicted to buying rare music.

Like, they would, they would they would visit, Record shops.

They would look for these things, like, they just,
you know, people develop compulsion and things to anything,

and then they feel so good or they got

I found this incredibly rare thing,
you know, they just really got in a zone with it.

So most people wouldn't care about that.

But like, you know, if we all everybody's got their thing,
you know.

This I thought was interesting.

Second, rewards teach us which actions are worth remembering.

And like this gets into the real primal level of it, right?

Where like, we're trying to stay alive bad is doing everything
it can to just remember, hey, where's the good stuff?

You know, where's the food, you know,
how do we find it? Right?

So we go through a pattern.

It's like, oh, that worked.

Okay.

This is where so much processed foods really hijacks that.

You know, like the sweet and all these things primed in there.

Very powerful.

Feelings of pleasure
or disappointments are part of the feedback

mechanism that helps the brain to learn useful actions
from useless.

A reward completes the feedback loop, starts the cycle again.

You get the positive reward.

It reinforces the cue
so that that's how we flow back around through it.

I really like this section. Listen to this.

If a behavior is insufficient in any of the four stages,
it will not become a habit.

Eliminate the cue. The habit will never start.

Reduce the craving.

You won't experience enough motivation to act.

Make the behavior difficult.

You won't be able to do it.

And if the reward fails to satisfy your desire,

you'll have no reason to do it again in the future.

Without the first three steps of behavior
will not occur without offer.

It will not be repeated.

How does that sound? To me, that sounds encouraging.

Like if you're trying to break a habit, like
I think that's why I look how far we are through the book.

Like we're just like, you know, a sixth of the way

we dive in on this stuff and to me, I'm saying you can see,

okay, we can really dive into a space there to change it.

Do you really want something to change?

Have you written out what it is?

All behavior driven by the desire to solve a problem.

Oh, this is what I was saying before.

Purpose of every habit is to solve a problem we face.

He breaks this cycle up the top half problem
phase bottom half solution phase.

And then he lists all of these, problems and solutions.

Take a look at some of these.

Your phone buzzes with a new text message.

You want to learn the context of the message?

Grab your phone and read the text.

You satisfy the craving to read the message.

Grabbing the phone becomes associated with a phone buzzing
right to you.

Do you have a compulsion?

Every time it's buzzing, just grab, grab, grab.

Can't leave it be right?

It's like, wow, we got a habit there every time.

This is how we get stuck in the phone.
You're answering emails.

You begin to feel stressed and overwhelmed by the work
you want to feel in control.

You start biting your nails.

It satisfies the craving to reduce the stress.

Biting your nails becomes associated with answering emails.

So this is just one person's thing
and you go through all these things.

So he lists how we flow through these.

You, you can make your own list of things like this.

What are the cues you identify?

What is the craving that it's really trying to do?

How do you respond and what reward do you get
and how does it build?

Cycle.

You smell a donut shop as you walk down the street
near your office.

You begin to crave the donut.

You know you're hungry, right?

It starts this cycle.

You buy a donut and eat it.

You satisfy the craving to have something sweet right?

Buying a donut becomes associated with walking
toward your office, right?

So, like, people get it.

Definitely.

In a cycle like that, I can I can resonate with that.

Yeah.

Here's one for our times, right?

You hit a stumbling block on a project at work.
You feel stuck.

You want to relieve your frustration.

You pull out your phone and check social media.

You satisfy your need to feel relief.

Checking social media becomes associated with feeling

stalled at work,
but which is then super triggers the cycle, right?

Because now you're on social media and you're scrolling and
you're probably going to stumble a lot more, you know, stuff.

And I thought, this one can be even anything so small, right?

You walk into a dark room,
you want to be able to see you flip on the light.

Right now you can see like this is what we do.

So that's not a bad habit. Perfectly reasonable.

So you can see, right.

We flow through things like this in any area, any area.

I say write out your cycles.

Like do you have a habit that you're seeing.

Do you see the good ones.

Like you can write out the good things through this,
like turning on a light.

That's a good thing, you know, I think.

But is there is there something you're trying to build
you could also do?

What would it look like, you know, to program it in.

This is where we go in this next section. Look at this.

I love this table.

How to create a good habit.

How to break a bad habit.

This is, we do a lot of talking about this.

I'm sure in the future.

Right.

So this is what he calls is like laws of habit.

Change whatever you want to create a good habit.

We got to have good cues, make it obvious.

I love that this is the priming.

So we were talking about this in the fall
when a prime every good choice.

We've talked a lot about that
make it obvious and then deal with the craving.

And if we see cravings for things that are bad,

we say we want cravings for things that are good.

So that means something is attractive. Say we want it, right?

We're wanting to take every good thing that we're trying to do
and make it as appealing as possible.

Absolutely. And then the response should be easy.

If we are trying to have a good habit,
we want to make it as easy as possible.

Like the cliche thing that is coming to my mind,
like you're trying to make it as easy

as possible to get your exercise in, for the day.

Take your walk.

Okay? Shoes and socks are like by the door.

Walking clothes are out.

Everything is done.

The water bottle is there.

Like, everything you need is set up
so that when the moment is coming,

that critical moment where it's like,
oh, I could just go do something else.

It's like everything's right there, easy as possible.

And then the reward say, like.

We think a lot, okay.

Doing the things
we want to do them for the good of it's own self.

Right, right.

But there is a section
we read through there many habits. Right.

They have their own reward built in them.

Giving food right is giving nourishment to the body.

But most of what drives the eating is like

the short term thing that the pleasurable nature of it,

not necessarily the long term fact that I got my vitamin B12,
you know, in there.

Make it satisfying. Actually have a reward.

You want to build good cycles for yourself,
have good rewards that kind of

get that mental, cycle flowing

in the positive direction
and mean you invert all of these things.

That's what I like to do to break the bad ones.

You got some bad habit, okay?

Make it invisible.
So like we've talked about this a lot, right?

Put the foods in the cupboards.

You're trying to have a fasting space.

You're trying to stop a snacking habit.

Okay.

Make it invisible if you have to look at the stuff

all the time,
it's like you're using up all your willpower bank.

Always having to say no, no, no.

But we make it invisible.

And then the craving make it unattractive.

The response make it difficult to do.

And like when we're in our right mind.

You know what I mean by that? Our right mind.

We're thinking. We're dialed
in. We're saying, hey, I'm not going to do this.

Are we putting barriers in place?

So like things that we don't want
so that in that critical moment,

like we say, we've made it a bit more difficult to do.

I was I was reading once.

Did you ever, read Frog and Toad?

I was reading Frog and Toad to my kids,
you know, when they were like 4 or 5 or something

and, frog and toad baking cookies

and, the trouble is, once they baked the cookies

and they were going to eat them off
and they couldn't stop eating them, or one of them was.

And then they're going through these things.

I know what we'll do.

You know, we'll put the cookies up on the,
top of the shelf, you know,

and then we'll have to get a ladder out to go up and get them.

So it's like one was explaining
the other and told was like, yeah, yeah.

Frog is like, I'm going to put the cookies
on a top of the shelf where he can't get them.

He's like, but then I can get a ladder
and just get the cookies and I'll still be eating them.

And he's like, I know what I'll do.

I'll put them in a box and tape it shut,
and then you can't get in them.

It's like, but then I could climb up the ladder with a
scissors and cut open the tape, and it just goes on like that.

But we're at least we're making it difficult, right?

Or making it difficult?

Make it unsatisfying and.

And guessing in this giant mass of words here
that we're going to get in some

hopefully really helpful, ideas
for actually doing that in a thoughtful way.

We will, whether it's in here or not,
I don't know, because I haven't read it yet.

I want to learn.

We'll make our own,
either way, I'm, definitely on board with it.

I got my own things I'm working through.

I will tell you, I do make it unsatisfying.

Everything we don't want,
we don't want to reward ourselves at the end of a bad cycle.

We want to build powerful, positive cycles,
giving us every good reward

for everything
that is, actually taking us in the direction we want.

So how do you feel about this framework?

I am loving this framework, I really am.

It's, I think you can see if you were with me, in the fall,

as we were going through thinking fast and slow,
the psychology is all the same.

Like, it's,
It's all the same sort of ideas, as far as I can see.

I think.

This is a more accessible way to explain it, you know,

thinking fast and slow, very high level, very deep.

Book and, this not that.

This isn't deep, but it is.

It is these graphs, especially little charts,

very accessible, very easy to see.

And understand.

Took a little deciphering for me to squeeze

out, some of these ideas from that other book.

And here it's just laid out in a 4x4 table.

Pretty nice.

He concludes this section,
which is kind of like the intro to how he thinks about habits.

Have you ever wondered,
why don't I do what I say I'm gonna do?

And then he lists all kinds of different

things that people say
they want to do, one of which is say, why?

Why don't I lose weight?

Like I say, says the answers to these questions

can be found somewhere in these four, sections.

Cue craving response.

Your word.

Got a dive into it
says, use these tools to create a system in which good habits

emerge naturally and bad habits wither away,
wither them on the vine.

I love it, I want to do it. How about you?

I want to wither away every bad habit.

I want only the good ones to survive.

Something I was watching, the other day.

It was talking about a jack pine tree.

And it's got these hyper hard cones.

They're sealed in.

This kind of wax is super hard.

These are the trees.

Have you ever seen them inside of the cones? Which might.

These columns might sit on the tree
for years and years and years.

They just sit there like rocks.

The seeds only get released in a fire.

The only thing that can open up this rock hard cone,

an actual fire will open up the thing.

And then, And it's just tiny such that

this powerful shell is protecting the seeds from the fire.

But it opens up
just at the point when most of the fire probably burned away.

And then it it opens up and it drops those seeds right

in this space
where has been cleared out by the fire and its seeds.

The next, cycle of the trees.

And so when I was reading this, like,
the bad habits are withering away right.

Making space for something new.

No, the seeds are being planted right now.

I say, hey, you're diving in with me.

Here we are diving into a difficult space.

We are looking at bad habits, things in our life
who say we don't want.

We can help to wither those away, try to create the space
from that like we've used that analogy, right?

Letting go of things that are not serving us,

watching the bad habits wither away,
and that is clearing out space

in our life for the good, habits.

Maybe it's habits that served us in a season.

Something was helping us for a while, but like now,

we're kind of in a dependency cycle with this,
and now it is not working.

We're going to let go of that.

Say, that was for a different time.

That was for a different version of me
that needed that at the time.

But now we are moving in a powerful, different direction.

This is the analogy with fasting that I want to bring in.

Fasting is space.

We're talking about creating space in our life.

We want space for good habits to flourish.

Fasting itself can be a habit. It's openness.

It's showing us when we open up space, really good
things can happen.

I watched, friend of mine,
you know, who knows that I am, slightly into fasting.

Sent me a video, yesterday.

And, the process of fasting and healing fatty liver disease,

which is something I've seen quite a few times
in my own medical practice.

You know, people come in, they've got the ultrasound,
you can see fatty liver on it,

and someone gets a fiber scan,
you know, all this sort of stuff.

You can see people having damage to the liver.

I've seen that a lot of times.

You know, you get on a fasting practice,
you start giving space.

Body can use that energy.

Clear that back out the liver amongst all organs
able to regenerate itself and heal.

Just so incredible that we give the body space
and really good things can happen.

I've heard sometimes people have said, oh, fasting,
look at fasting.

This is like because we're sitting in a culture
where there are diet fads, you know, have you noticed

people's intermittent fasting is

like the latest dietary, fad people?

I heard people would say that once or twice.

And I'm like, really?

Like, especially when I'm talking to other medical providers.

I was like, look, you were a doctor, okay?

Like, do you understand that there is physiology in the body?

Like, let's just look at this.

Like you got a fatty liver
and then you open up some fasting space

and it triggers like passage pathways,

specialized liver autophagy pathways

that can pass this stuff up and up the body
to heal itself like that.

This doesn't happen.

You know what I mean? That's not a fad. That's physiology.

Yeah, that's what I say.

It's not a fad, that's physiology.

We just talk about how the body works like
like about things that are true.

Like, is it true, you know, that if you open up fast

that fasting space that you can heal fatty liver disease?

It's true. I mean, it's just true.

And do you see that in that space that that's just one aspect.

That's just one part of the body.

Autophagy pathways operating in every cell in the body.

It's just profound.

It is so profound.

I have I don't think I have found a way yet to communicate
what I see about it,

which is that it is this totally profound.

Who in medicine, who in society,

who is a human being who thinks that we should, pay attention

to the body's ability to have healing within itself?

You know, does that sound like a good idea?

Like, it sounds like such a good idea to me.

Think.

It's always kind of blowing my mind that people Anca like,
maybe it's just it's just a thing, you know?

Like, moving on, moving on.

I'm like, no, I think we should sit with it for a while.

Anyway, clearing out the space, there's so much value there.

It's not the only thing. We don't fast forever.

We don't even need a lot of it.

That's what's such a miracle about it.

That's why I say simple fasting.

We don't have to fast like Moses in the wilderness.

You know, it's not like some some crazy thing,
you know, there can be benefit to that.

We talked about that the other day.

We read the paper 1963

Philadelphia
Hospital writes like people experimenting with this,

finding healing from people, finding all kinds of healing.

So amazing.

And these packets, even today.

And we're going to look at some of that in the future,
where people are using bigger levels of fasting.

I think we can derive inspiration from that.

We can learn about physiology in the body.

But the main thing I want people to learn from
it is to see, like even in these larger

fasting spaces, you see nothing bad happening to people
when it's done in a thoughtful manner.

And I think force no red flags
when energy is increasing in people feeling good

and training and learning to do it, even advanced

fasting come to feel pleasant and amazing.

So like how much more it just shows us on this
end of the spectrum.

Simple fasting that is just tiny bits.

That's like just have a coffee and chill out for a little bit.

That even that little bit of space,
the body can use it and know this is the type of habit.

When we're thinking about habits, I'm describing a cycle there

that can be very virtuous, where we're getting rewards.

We're like feeling better, doing things
that we enjoy and saying, hey, I'm like feeling good here.

And this is building a cycle where we are saying like, oh,
I have a space.

Here is the morning.

I'm looking for a space of peace and contentment, like here

is a fasting space is where we want to build.

Like we'd actually want to do it and say like,

and this is flowing everything in a positive direction.

Like, I really like the coffee.

I like feeling good. I like the fasting space.

Go through and we do it
and we get the reward was like, I'm feeling better.

I don't have, you know,
whatever the things that we were dealing with, low energy

and bloating and sluggishness
and things that you know everything better,

seeing the number on the scale
go down, ultimately recognizing not a linear process.

We're flowing through the space we talked so much yesterday.

And then beautiful, open reflecting space
like reframing a plateau to an actual mountain.

Like I love this analogy.

Or doing climbing a mountain like you climb up a mountain,
you reach a plateau like, you know, at the top.

Okay, hey. That's beautiful.

We're looking out higher and farther than we have been,

maybe ever, maybe in a long time.

And then that's where we acclimate, consolidate, fortify.

Nothing bad about it, nothing bad.

Not physiologic so much like I've.

I've done it a lot.

And we can do it.

There is, of course, physiology happening in the body.

At any point
there's physiology happening in the body in a plateau.

So why am I doing certain things? Things aren't changing.

What is happening?

The real process of a plateau or weight loss plateau
though, is mental and emotional.

That's the real, trick of it.

And that's where we're going here.

When we think of habits like this,
we can start to see, oh, this cycle is flowing.

We made a change.

We've moved in a direction that's had a result.

And now we're kind of in this space.

How do we change from that point?

We change something to get to there.

We walked up a certain part of the hill.

Now we are preparing for the next leg of the ascent.

We're getting to the top of Everest. You know, a big mountain.

That's the way I like to see it.

How do you like it? What do you, see?

What do you think?

I am going to keep flowing in this direction.

Okay, really nice to share this space with you.

Hope you are doing so well. Have a beautiful day.

Do some good thinking on habits like this.

Where are you seeing the good habits?

Where are you seeing the things that you're struggling with?

Can you apply these frameworks to it, help you untangle it

we will keep taking steps forward in health.

Have a great day, everybody. Talk to you soon.