OPTAVIA Habits of Health – Your LifeBook: Element 06 – 9.18.19

OPTAVIA Habits of Health – Your LifeBook: Element 06 – 9.18.19


The following audio may contain
the personal testimonials of some OPTAVIA Coaches
or Clients of OPTAVIA. The results relayed in
these messages are based on the unique experiences
of the participants, and we cannot guarantee
like or similar outcomes. While you may be inspired
by these accounts, please note that any
stories of success have not been verified
and your individual path to optimal health will vary. As always, it is
our recommendation that you consult with
a healthcare provider before starting a
weight-loss program. Yours in health,
the OPTAVIA Team. Welcome, welcome everyone
to the Habits of Health. We love to get together as an
OPTAVIA Community on Wednesday evenings, and really just dive
in a little deeper to learning the things that are
going to help us with our long-term
optimal health. Now, some of you joining us, you
may be a Client on our Program, you may be a Coach,
maybe you are one of our health
professionals, maybe you’re just checking things out. But whoever you are, we
are glad that you are here, and especially a big welcome
to first-time listeners. And we want to really help you
just be part of this Community, and to dive into our LifeBook. And the last several weeks
whether you’ve joined us live or if you’ve come on our YouTube
channel or our podcast channel, we’ve been just going
through each Element in the LifeBook in our
new Habits of Health Transformational System
that Dr. Wayne Scott Andersen has written for us. And we actually
have a really fun treat tonight because our
special guest is Dr. A himself. Dr. A, you want to come on
and say hello to everybody? Absolutely, Amber. Thank you. Welcome, everybody. Very excited to have you guys
be here with you guys tonight, and it’s going to be exciting. This is actually a pivotal
Element an Element that really sets up for everything. 70% of us are overweight. Actually, now nine
states in our union have gone over 35%
having obesity. So it’s a real
problem, and we’re going to talk about a really
elegant solution that’s taken almost two decades
to really understand that you’re being exposed to. And so this is a
really cool point in the Elements in
the LifeBook where we’re going to we prepared you
for all the people around you. The crabs trying to pull
you back in the pot. We’ve talked about some
of the emotional things you may be going through. We’ve talked about
how important it is to understand the
creative process. We’ve spent time on cues
and your habit loops and how they work. And now, we’re getting
ready to really this is where the
rubber hits the road. This is where most of you
have been on the Program and are losing weight, but
this is where we start really putting in those
foundational pieces so that this Habits
of Health allows you to have lifelong
transformation, one healthy habit at a time. I love that, Dr. A, and one
thing that we really want people to get out of Element 06
is we will help you set a goal to reach your healthy
weight as part of a lifelong transformation. We want to explore the
phases of weight management, and determine where you are
and learn new habits to begin creating your healthy weight. And to your point, I think
it’s really interesting that the first five
Elements none of those really talked about weight loss. It’s really setting the stage. And I love how you talk
in the Element about how you create a healthy weight. You create it, and really that
focus on creation is so huge. Can you talk a
little bit about why we focus on creating a healthy
weight versus a lot of people, a lot of things out
there, that are mainly focused on just losing weight? Yeah. No, it’s critical. We’re in the United States
and even all over the world, we’re problem solvers. We like to solve problems. So stuff gets in the
way, we try to solve it. And if you think about it
when you solve a problem you don’t really
create anything. You just get away from
something you don’t want, right? So what we’re actually
doing, foundationally, through the LifeBook
over the next year, we’re putting you in
position to truly create optimal health and well-being. To put you on this trail on
this path that will lead you upwards towards what you want. Not what you don’t want. Not getting away from
what you don’t want, but actually creating
what you want. And it’s really
powerful, Amber, it brings your brain together
brings this part of your brain, and the emotional
part of your brain, and has them work
for each other. Unfortunately, most people
when they go to lose weight, they’re doing it for
an emotional reason. They’re literally feeling
some type of conflict, whether their doctor told
them that they’re about ready to get diabetes
they’re pre-diabetic, could be a relative that
said you don’t look good or let me see a
picture, or there’s something that creates
inside of them an emotion. And so what they say
is a button flies off. They’re at a party and
almost kills somebody. It’s their sign that
they need to lose weight. And the reality of that is
that that emotion puts them into action. So they decide to go find many
times the latest, greatest, whatever is on the
internet, whatever they see on TV, what some star is doing. And so they start
on this process. And what happens is they’ll
lose a little weight, and they’ll feel
better because it was their whole
reason for doing was based on emotional conflict. And so they would start
and then they feel better, which leads to less action. Then they gain the weight back. And that yo-yoing that occurs
is because they’re not really creating. They’re not creating
structural tension. In the earlier
Elements, we talked about structural dynamics
and how important they are. And it simply means you
know where you want to go, you know where you are now,
and basically, over time, it moves you towards that
this is what you want. And that’s really
critical, and you mentioned one of the key
parts of this Element is to know where
you are right now. To be able to go where
you want to go you need to know where you are now. If you want to go to Chicago,
and you need to know where you are right now in order to
be able to get out the map. Now, obviously, we just click
on our Siri or our phone and it does it for us. But the analogy, of
course, is there. It is that we need to know
where we are currently, and then what are the
progressive stages? Because what that
will allow you to know is that you’re creating
long-term health. It’s health gain. It’s not weight loss. Losing weight lowers
your risk for disease, and will help you become
healthier have more energy. But in the first part,
it’s important to know that the endpoint isn’t
losing the weight. Because if you lose 50
pounds, and your goal is to lose 50 pounds, and let’s
say by some miraculous way you find some way to do that. And usually, it’s a
restrictive period where you do something
you don’t want to do, and you can’t wait to
get down that 50 pounds. If you do make it, as soon
as you get done, boom, you stop doing it. You go out to some
steakhouse, or wherever your favorite watering hole
is, and you end up eating, and then you start
gaining your weight back because you reached your goal. Creating optimal health
and wellbeing that’s why we show throughout
the LifeBook the book, the App, the on the
habitsofhealth.com, everything talks about this path, the
path towards better health and better wellbeing. I agree, Dr. A.
One of the things while I was reviewing this
Element again in my LifeBook personally, today and
some of the things that really stood out to me was
that you cited some statistics. And one of them was that 45
million Americans go on a diet to lose weight every year. 45 million Americans. And like you said to your
point, it’s emotionally driven. It’s I don’t feel good or I’m
on medications or my pants don’t fit or somebody is
giving me a hard time. My spouse is giving
me a hard time. But 85% of those
people say any weight that they do happen to
lose, they gain it back within two years. And this was the
kicker, though, for me it was the only habit created
was the habit of dieting. I was like that’s so true. I mean, we want to
help people create those healthy habits that
are going to lead them towards that optimal health. And the other thing that
I was thinking about was a lot of times when we are
setting a goal, maybe a weight loss goal, we hear
people say things like, well, boy, I’d like
to lose 50 pounds but I’d be happy with 25. And maybe we,
ourselves, have been guilty of this in the
past, or many of us on the call or listening
to the playback. And what would you
say to this concept of just settling for less
than what is actually healthy? Yeah well, the first thing is,
I take them wherever they are. And we talked about it
early on in the beginning of the LifeBook, but
what I want to do is create intrinsic motivation. Once people start,
then the journey of optimal health and wellbeing
is a journey of a lifetime. And as you learn new habits,
as they become internalized, you’re able to do
them automatically. And we’ll talk a little
bit later about willpower. But what happens is now you’re
making the right choices normally. And as you get older and I was
just talking to someone today about this, as you
get older our body loses some of its
buffering abilities. Things we could do
when we were 20, we can’t do when
we’re 40, 60, and 80. And what we want to do is
build in this new choices that are automated that
you do unconsciously that all lead to health. So I take people where they are. If they say they only
want to lose 10 pounds. Great. Let’s get started. And then, including
this Element, my goal is to make them aware
that as they progressively lose weight and gain
health, everything changes. And as they learn
the Habits of Health in the different key
areas all six MacroHabits which we covered throughout
the Habits of Health System, they’re starting to eat better. They’re hydrating
their body properly. They’re managing
their weight better. They’re moving better,
they’re sleeping better. They have more energy
during the day. Their mind becomes healthier. They’re able to now modify
the surroundings to take away the temptations. And all those things are
part of that journey. So the goal is that
let’s get you started. And as we’re moving, we build
what we call self-efficacy. Self-efficacy, in essence,
is that because we’re doing something that’s small
enough we can do it every day, so if that weight
loss goal is smaller than if you really looked
where you’d actually be in the grain, and your
waist circumference and all the things we talk
about in this Element as well as in the book,
the Habits of Health book, is that as you start
in that direction, you’ll start building
the power of the skills and the motivation. You’ll start to
see and reinforce how much better you feel. How much better people
are saying things, they’re giving you compliments. Wow, you look better. Did you change your hair? And then they start realizing,
wow, you just lost 15 pounds and you’re feeling better. You’ve started motion,
your skin is clearing up, you’re eating the right
things, you’re not eating ultra processed food. And all these things are
additive that add into motion. That’s why this chapter
when we talk about it’s creating health. It’s about creating
what’s necessary so you might my dogs
right now are basically protecting I apologize, I
forgot to close my door. But basically, we’re
creating health. We’re learning the
things and each way we’re reinforcing creating a
microenvironment of health. Put you in position so
all these little habits, how you sleep, they
all interact together. And we’re doing it
in such micro steps that you’re able to get it done. I love that. And I think when it
comes down to it, sometimes we’re putting
this idea in our head that hitting a number on a
scale is going to make us happy. That it’s going to bring
us happiness in our life. And the way I think of
it is the only thing that can make you happy is you. You choose to be happy. And honestly, I encourage
you, even if you do have that 50 pounds to lose. You’re right at the
beginning your journey. Be happy right
now where you are, and what you want to create. Because happiness isn’t
determined by a number on a scale or a number on your
bank account or it’s really something that you can choose,
which I think you emphasize so well in the first
five Elements, Dr. A ,it’s really taking personal
responsibility for your life. And when you realize
that, but you can go now, what do I want to create? Do I want to create more energy? Do I want to create things
that I can do in my life by being healthier? Being around longer
with my family. Yeah. And I actually
here’s something else that I talk about a
little bit in the book but I think it’s so important,
especially for people that are going to say,
oh, I don’t know if I can do without my food. I love my food. So there’s a difference between
pleasure and satisfaction. Pleasure is immediate
gratifications. It’s at that moment
you’re lighting up the area in your brain called
the nucleus accumbens sorry, got to do a little bit of doctor
stuff here and it lights up and it creates pleasure
and it creates reward and you release dopamine. And so we feel that only
while we’re doing it. That’s why somebody
will say, oh my gosh, I pulled out a tub of
Haagen-Dazs ice cream and I started eating it. And I ate the whole thing,
and I don’t know why. Well, the reason why, the only
time you’re getting pleasure is when you’re actually
touching that ice cream, it’s touching your mouth,
you feel the coldness of it, it brings back something
when you were a kid and you had an ice cream cone. All those things are
interrelated in that. But if you decide,
you know what, I’m not going to have ice cream. I’m actually going to take
out one of our Fuelings where I can make that
has 100 calories in it and it’s low-glycemic and has
protein and all the things we want. And I’m going to take that
because even though maybe that’s not quite the quality
of this thick, rich laden hot fudge sundae or
whatever, what it does is that it’s part
of what you decided is a secondary
choice that’s going can help you reach
a healthy weight. And that then when you
leave that situation because you made the right
choice, you have satisfaction. Satisfaction is defined as
something that lasts longer. So you can sleep
in in the morning, put the snooze
alarm, or the night before you could actually
call your neighbor and say let’s go for a walk. And even though when you
get up, start the walk, you may think, oh my goodness. And then you get going. By the end of the
walk you then the rest of day you can
smile and say, you know what, I really
am satisfied. I made the right choice
and it lasts all day. It’s not just when
you’re doing it. So really big difference there. And I think if people
start to grasp around it, it’s going to make it so
easy for them over time to start installing the habits
that they’ll do automatically. I love that. I think that we’ve really
covered well this idea this notion of creating a
healthy weight versus just running away from
what you don’t want. Running away from problems. And so that would
bring us to let’s talk a little bit about the
different weight management phases. Because a lot of
times, to your point, some people start in the
overweight or obese phase, and then they go to
that weight-loss phase. 45 million Americans every year
are going from that first phase to that phase one
weight-loss phase. And some of them may reach their
healthy weight, some don’t. And then it’s back to that
yo-yo cycle to phase one again, to weight loss. And what we really want
to do is help people to realize that that phase
two, that healthy weight, is actually just one phase and
there’s two more after that. The phase three optimization,
phase four longevity. And let’s talk a
little bit about what a healthy weight looks like. Because sometimes I think
it’s, actually, a little bit controversial, which
is interesting to me. The BMI chart. Why Dr. A why does the BMI
chart have to be controversial? Yeah. Well, the bottom line is you
can actually have a normal BMI and have a risk for disease
because of central adiposity. So in other words,
let’s say you’re someone that basically
has not exercised, and you have very little muscle. But you still have
this central adiposity, which means the visceral
fat the fat in the middle around your belly. Kind of like I’m talking about
the apple versus the pear. The apple kind of
with you have a belly and they have that muffin. That, basically, is dangerous. So that’s why so by
itself but I want to say something about the BMI
chart why it’s so powerful. It’s really easy,
doesn’t cost anything, takes a second to use. You simply look over at your
height on the vertical axis and your weight on
the horizontal axis, and you look to see. If you’re in the red, you’re
at high risk for disease. If you’re in the orange,
you’re in a little bit lower. Green. And in the blue, you
get the point you really getting underweight. We’ll talk about
that when we get to ultra health, but
basically usually what happens when
you get too low, the reason why
statistically you’re at risk is because these are usually
people that are sick. And they’re not eating
or able to digest food, and they’re in a
negative catabolic state. But my point is that by
itself, it’s really easy. When you combine it with the
waist circumference, which is the next I think
part of your next slide. Yeah. Waist circumference,
which you measure just above the ala of your pelvis. The ala or the wings. Those are the pelvic bones
as they stick out on the top. If you feel just kind of
feel right above the top, go down the side of your belly
and feel right above the top, you can feel them. That’s where you want to wait. That’s close to
the umbilicus, it’s close to your belly button. And when you measure
there, it gives us an idea of what the amount
of belly fat you have. And when you take those
two and put them together, then you have a
pretty good index. And they’re both so easy,
they don’t require anything more than that. Now, if you have a doctor or you
want to check in more detail, and it’ll become more important
as you go towards ultra health because we’re going to look
at your body composition. But what we want
to do and the first is find out where
you are in risk. So in other words,
it’s just like we talked about the creative
process, what phase are you in? And you want to know that. You want to know basically what
your BMI is, what your waist circumference is, and once
you figure that out it kind of gives you where
your desired outcome as optimal health will be. And I want to just spend a
moment on that before we go on. Optimal health people will go
man, I’m 100 pounds overweight. I can’t even think
about optimal health. Yes you can. You think about it’s
part of your future. Now, it may be your future
one, two years from now. On average, it takes
depending on how much weight, it may take
you we have people that have been with
us now several years and it took them a
while to get there. So make sure you realize
that in the LifeBook we go at your phase. It may take you more than a year
to reach your healthy weight, and that’s OK if you have a
whole bunch of weight to lose. But the whole point is
you’re incrementally getting better
because we’re focusing on the creative process, and
we’re leading from that future. Everything we do today, we want
to do more of what leads us to that future be
educated because there’s a million choices we
can make every day. So if we know which
choices we make because we know where we’re going So optimal health
may be a ways off, but whether you’re 20 years old
and you’re running triathlons, or you’re 80 years old and you
had an open heart operation, there’s still an
optimal for you. And that’s our
whole point to help you become as good as you can
be because we know one thing. The only thing that
creates sustainable change is lifestyle by
changing our lifestyle, and doing the actions
that move us forward. So that’s what
this is all about. It’s about we know there’s
thousands of studies that show the opportunity to live
longer and healthier state is only available if we
make these better choices. Now, can we guarantee
you’re going to live longer? Of course not. You could be on an
airplane or a meteor could come down out of the sky. So we can’t tell you whether
you’re going to live longer, but we can tell you this. If you make the right
choices, statistically, you have a better opportunity. Not because it’s
OPTAVIA, not because it’s the Habits of
Health, but we know when we make better choices it
gives us a higher probability to be able to live longer
in a healthier state. I love that. And so I think that what
I’m hearing you say is don’t look at the BMI chart and
say this chart is judging me. We look at the BMI
chart and we say this is just the
scientific evidence that supports being in
these healthy ranges and it is going to lower
your risk for disease. Having that waist
circumference for a man if you’re under that 37
inches, for a woman if you’re under that 31 and 1/2
inches, and in conjunction with that BMI chart, you’re
lowering your risk for disease. We’re not saying you have
to look a certain way or hold up to any supermodel
standards or crazy magazine. They’re airbrushed anyway. This is about health. This is about the science
that supports that. Yeah. And just to make
the parallel to that and we’ll talk about it when
we get to the later elements, but longevity, the
actuarial tables tell us it’s just the facts. The facts are, as a female,
you have the potential to live to 85. As a male to 80. But if we do all
these things right because that’s taken on the
general population, right? If we can actually do the
things that are necessary we could have the potential
to change our stars and change our story. And that’s what the
LifeBook is all about. And we took your
story where it is now, we’re now writing
your new story. We’re helping you
now focus remember, creating health is about
knowing what you want, and then doing the secondary
things that support it, which is what the LifeBook,
the book, the App, the habitsofhealth.com site. All those things
are about giving you more tools in your toolbox
so you can now move forward and make it easier. The difference is when I wrote
the first book 12 years ago, I gave you the knowledge. And I had a little
workbook, you could do a little of this stuff. Now, we have a
comprehensive system that if you’re using
this App daily by the way we just upgraded the App. They made a whole
bunch of corrections based on everyone’s
feedback to make it better. By using your LifeBook
you put yourself at a higher probability of going
the right way because now you have a roadmap. I love that. So Dr. A, I want to take
a minute now and bring on a guest. I asked Jared Smithson
if he would come on, and I know this guy pretty
well, he’s my husband. If he would come on
and share with us a little bit about his
story with reaching a healthy weight, and
maybe some of the things that went along with that. Yeah. So 15 years ago Amber
decided that she was going to improve her health. Our second son was
born about that time, and she dropped 35 pounds
in about seven months. We didn’t know anything
about OPTAVIA at the time. And so I started to
change a few of my habits. What I really knew
well was exercise. I was an athlete my whole
life, so I went back to exercising really hard. And Amber and I would talk
about health all the time. And her mom became a Coach
about 11 and a half years ago, and she started to
approach me knowing that I had been through this struggle. After Amber lost her weight
in the next about four years, I lost 20 pounds four times. I’d lose it, gain
it, lose it, gain it, and my happiest
weight was 228 pounds. And I live best about
175 to 180 pounds. I was going back to what Dr.
A said at the very beginning. I was kidding myself,
and it was because I didn’t have a clear vision of
what I wanted in my future, and I thought I knew everything. I looked at that BMI chart. I thought that it
was mocking me. I was like, oh no, I can’t be. I’m just big boned, right? Well, I still have
the same bones that I had 15 years before when
I still weighed 175 pounds. My bones didn’t naturally
double in size and weight. And just in the
last few years, I started to ask
myself if knowledge equals results, Jared, then
what do you really know? And I go back to 10 years
ago when I was still struggling with my weight,
and I knew some things, but there were pieces
that I was missing. And plugging into the OPTAVIA
Community, having a Coach, having that accountability
that taught me about personal integrity,
being able to go through the Habits of Health,
and the new Transformational System the old system is
what converted us to OPTAVIA. The new system, a
million times better. I would just plead with you,
if you want your life to change and you want it to look
like what you want, get into this thing. Start asking yourself
the questions and designing the life
that you want to look like. Amber asked me one question
after I lost my last 30 pounds on the OPTAVIA Program. She asked me, so what now? And I didn’t have an answer. But over the last decade,
I’ve developed that answer because I made a
shift from saying, you know what, it’s
no longer deprivation. Oh, I can’t have this. I made a decision that I wanted
to be a different person. I wanted to be the person
that I thought of in my head. And one of the things that
has been very eye opening, that I’ve been very
conscious of our last decade, is most people they
look for a finish line. Dr. A talked about this
with weight goals and stuff. And over the last
decade, Amber and I, we’ve accomplished
a lot of things. Pretty cool things. And I always get there and
I’m kind of like er, er, er. Because my expectation of what
I would feel like at the end was totally different than
what the real feeling was when I crossed that finish line. And what I’ve realized is
the journey and the pride that I took in the
work to accomplish that is where the fulfillment
in life comes from. So now, I’m not at the
end of my health journey. I turned 45 years old this year. I’m in the best
shape of my life. And I’m going to get better. There’s proof of that in our
Community of people who are 60, 70, 80 years old who are
in better shape than I am. So I got people to chase. I got goals to chase. So be really, really clear
about what you want to create, and then don’t be afraid
to put in the work for it because the work is where
you’re going to get the most fulfillment in your life. Wow, I love that, Jared. Thank you so much for
coming on and sharing. And Dr. A we just have
a minute or two left. I’d love for you to
wrap us up and talk a little bit about willpower. Yeah. And I’ll make this
quick, but this Element is a little different. We have three
reflective questions we ask in every Element. In this Element, I
focus specifically because I want to
make sure as we really focus on starting to
know what’s necessary, and the secondary choices to
really move the habits will help you reach and
maintain a healthy weight because most people
don’t, right? We just said 85
percent of people that don’t, when
they tried to do it, put something outside of them. So we’re going to do it
a very different way. We’re going to focus on
creating health, which creates structural
tension, which point you in the right direction. If you’re looking
up at the ceiling, focusing on what you want, and
then you look down at the floor and think of one reason
why you can’t do it, you can’t see what’s
going on up here. So we fully,
totally reorient you around focusing on what
you want to create. What’s your future? All the things that
Jared just talked about. Second, use structural tension. We’re going to spend the next
several Elements laying out all the secondary
choices that you’re going to work on to developing
little microHabits, the things that will allow you to strive
build in this new foundation, so your actual behaviors in a
subconscious level will change. Because what we know is this,
willpower will fail you. It will fail you every
day under any adversity. It’s something we can do just
for a little bit of time. So we want to harness
your willpower to just focus on the
habits you’re working on in micro steps,
so you have enough to get it done every day until
it becomes automated, which takes on average
as we talked about earlier in one of the earlier
Elements about two months. And the third thing
is we want you to realize as you start
building these habits, you’re building a
foundation so all the things in your life change. I got to watch Amber. I’ve watched Amber and Jared
since they were Clients and since they were
Coaches many years ago. And everything they
said is validated. They are very different. And the thing that’s changed
the most is actually right here. Because it’s why
we think, and we can put our mind where
we want, when we want, and for as long as we want. And by the end of this
year as we go through we touched a little bit
on earlier Elements, but we’re going to go through
with you, and with your Coach and your Community, and
using these amazing Fuelings and other pieces
we’re going to use. The habits of healthy
weight management are going to be mastered by you
because you’re doing the work to make it a reality. So, Amber, thank you so
much for having me on. I love these calls. I’m so excited. I was watching in the
chat all the people that are on this journey, and
I’m really proud of you guys. Let’s go out, change
our health, help our families, our
communities, and let’s change the world together. God bless. See you guys. This audio may have contained
the personal testimonials of some OPTAVIA Coaches
or Clients of OPTAVIA. The results relayed in
these messages are based on the unique experiences
of the participants, and we cannot guarantee
like or similar outcomes. While you may be inspired
by these accounts, please note that any
stories of success have not been verified
and your individual path to optimal health will vary. As always, it is
our recommendation that you consult with
a healthcare provider before starting a
weight-loss program. Yours in health,
the OPTAVIA Team.

Daniel Yohans

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