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Related Podcast Episodes:

31 - Can Changing When You Eat Encourage Weight Loss?

12 - What is the Healthiest Way to Eat?

13 - Which Foods are the Highest in Nutritional Value?

10 - How to Be the Author of Your Own Life

15 - How to Be an Adult & Have Healthy Romantic Relationships

29 - What is the Most Effective Way to Change Your Life?

30 - How to Create a Powerful Routine for Success


Related Articles:

Can Changing When You Eat Encourage Weight Loss?

What is the Healthiest Way to Eat?

How to Create a Powerful Routine for Success

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Anger Management Tool


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Episode Transcript

[00:00:00] Intro Sequence

[00:03:16] Hello everyone and welcome to another edition of The Aspire Healthy Living podcast. I'm your host John Oden coming to you on a beautiful December afternoon here a beautiful December day. And we have we have a little bit of a change up for you today. We've been we've been sort of following the theme of healthy body in the last few episodes and I think that's been really interesting very informative and very actionable. And I got to thinking about inner man fasting and that was the topic of the previous episode did you miss that one and the conclusion was that intermittent fasting is and for those of you misted her intermittent fasting is controlling when you eat as opposed to controlling what you eat. So we have a whole episode about that. But the initial scientific studies seem very optimistic are very positive about intermittent fasting. But as I dove into those studies last week in particular I notice that there just were not very many human trials that were not very many human scientific studies like with intermittent fasting as an example. There were four studies of roughly 20 people each. And so it just occurred to me like. If intermittent fasting is the sort of thing that is garnering so much interest which it definitely appears to be. Then why aren't more people studying this and then I started thinking about the fact that a spire is an action oriented organization. Yes aspires a media company and with each one of these episodes I'm trying to. Walk us through skills that will be practical and actionable in your life so that your life will be tangibly better with each episode.

[00:05:02] But in addition to that we want to we want to be more than a media company we want to be taking direct action to move the ball forward. Both in terms of your life and in terms of the general the general understanding. So. Before I had been thinking and I continue to think that we will be able to make great direct impacts on the environmental situation but that's going to be more of a long term project. In the interim it got me thinking well we have listeners and. Why don't we do our own scientific study. I mean I understand the scientific method I think a lot of us understand the scientific method it's not particularly difficult. You do not have to be a medical doctor to carry on a scientific study. I feel quite quite capable of writing up the study once were done but here's my thought. The Vicomte on this fire is meant to be timeless. I pick the content based on the fact that it's it's going to be useful to somebody next year it's going to be useful to somebody five years from now. It's not hey what do we think about this current event that happened an hour ago type of thing. I mean maybe it is but only that is a foray into talking about. Into talking about more of a timeless topic. And so my thought was we can do a scientific study now but it can also sort of be asynchronous in the sense of if you're watching this video five years from now you can still participate and we will just update the study as more information comes in.

[00:06:32] So I think it will be a real. I think it will be really interesting. And we'll get into some of the particulars here in a second but at a really high level that's what we're talking about today we're talking about the Aspire look great feel great challenge and scientific study which is basically going to be. Going with the theme of the season which is that a lot of people have New Year's resolutions and so this is sort of a scientific study around New Year's resolutions and what works and what doesn't work and let's let's cooperatively figure out how to make our lives better and let's base that on facts listen let's not base that on the pinions. So yeah. So as it was initially my thought was OK there isn't enough data on intermittent fasting. Why don't we make some scientific data on intermittent fasting and then it kind of grew from there. Because as you know we're interested in so much more than just intermittent fasting. And so. The studies that I have in mind I think is going to touch on a bunch of different a bunch of different but related areas which are basically the topic areas we address here to aspire so it's turning out to be an interesting. An interesting topic also for the end of the year because it's sort of tying together these multiple themes that we've brought up during this our inaugural year. And it's it's sort of weaving them together and saying can we can we bring all these themes we've discussed throughout the year together. And sort of create an action plan so that we can implement them.

[00:08:05] So the study when it was initially just going to be about intermittent fasting it has now expanded to be all inclusive such that if you're planning to do a New Year's resolution it would probably be you would probably be a good participant. I guess I should I guess I implied that but I should directly state that I'm hoping that you the audience will choose to participate. And I'm hoping that you will share this on social media and have your friends participate so that we can so that we can glean information about what is actually effective in sort of these core areas which are basically diet and health areas. But how do those were going to be measuring multiple outcomes so it is going to be focused on weight loss for those who want to lose weight but it's also going to be focused on mental clarity sleep quality overall level of happiness that sort of thing. So we're very interested not just in hey we were able to get you know 100 people to do the study and therefore we had certain statistical outcomes.

[00:09:04] I think it will probably actually be a couple of years before we have enough participants to have statistically significant outcomes although I do very much think we can achieve that.

[00:09:15] But in the interim right now I think we can achieve some interesting qualitative anecdotal information which will be not just not just intriguing and not an also still valid just not necessarily statistically valid until we get a certain number of participants. But I think very inspirational to people because we heard recently on the Facebook group somebody sharing their story with with what had happened with them with intermittent fasting and they were actually the inspiration for the previous episode which was about an intermittent fasting. But I noticed. I noticed the people on the Facebook group. Being supportive of one another. And what I'm sort of envisioning here is that the audience you all decide to participate. In the study and I'm going to put a link to the show notes if you'd like to participate. Feel free to just pause the episode right now and click over to participate or at the end of the episode click over to participate. Order website is basically a bug. There's going to be a bunch of different ways to participate but if you make the decision to participate. It's going to be really helpful and I think. It's going to provide some nice structure around instead of just having an idea like Oh I think I'm going to do X for my new year's resolution we're going to write it down.

[00:10:29] We're going to share with each other and then we're going to use a positive peer pressure in the sense of we're going to support each other on the face book group we're going to encourage each other so that we have a greater percent chance of success than if we were just trying to change something of her own. So to summarize that aspire is about life improvement. And let's measure it it lets not just have opinions about the way that people could improve their lives. Let's have a scientific study and let's say. And then later we will be able to say if people do a b and c they're happier because we can show that or if people do a b and c they lose weight or whatever. The way that I've set up the study is there's a lot of different there's a lot of different possibilities. So we'll get it. We'll get into that in a minute. But this is very consistent with how I envision a spire as an organization which is which is more than just a media company which is also a direct action company. And actually I'm planning to write up a new sort of about a Spierer article this week. So so. This will probably be a good time to do that. So again this is going to be a scientific study and this is running kind of on two simultaneous tracks or two chronologically independent tracks which is that it is now December 2017 and I'm launching this aspire look great feel great challenge to be timed with new year. So it's like it's starting on January 1st 2018 and the length of the of the study is two months 60 days. And so I'm hoping that we'll get a lot of participants.

[00:12:07] You know we're still a pretty young show but relative to the size of the audience I'm hoping that we get a lot of participants and that they will be participating in the challenge together and encouraging each other in real time. And then later you know. If you missed that. New Year's 2017 and you're listening to this in 2019 or something like that there's also an asynchronous track where try it out for yourself. It's all going to still be relevant. We're still going to have the Facebook discussion group or whatever the relevant discussion group. You know if if Facebook becomes obsolete Borgen have a way to interact and support each other and I think that that's going to encourage better outcomes. And I also want to say.

[00:12:48] If you're planning to do nothing if you're planning to not have a new year's resolution if you're planning to not change anything please do still participate because the way the scientific study works is we still need a control group so if you want to say I want to participate and I'm not going to watch how I eat and I'm not going to you know only during certain hours and I'm not going to exercise and I'm not going to change anything about my wife. Then go ahead and still participate because then you'll be then you'll be part of the control group. Then you'll still be contributing even though. Potentially a larger change would be would be better.

[00:13:19] But that's really up to your individual circumstances and I trust you to be able to make your own decision about your own life.

[00:13:26] Now this does kind of beg the question of I guess two episodes back a girl or three episodes back talking about the kinds and method of small steps for for change and the on methods saying. Well the way to cause positive change in yourself is to make small changes continuously rather than try and do like a big one time change. And I'm thinking maybe there's a time for both and also maybe this scientific study is partially about studying that and I'm hearing some weird sounds. I know there's some sheep in the in the park right now so I think as odd as it may sound those may be some sheepherders in the background. So if you hear some weird calling I think there may be herding the sheep right now. But anyway. I do very much believe in the small steps method for change but I also believe there's a time to just make a big change in your life. If you're fed up with a certain section of your life and you're like I want to start doing things differently than I encourage you to please do that and think about doing that as part of the Aspire look great feel great challenge because then we'll be able to support each other. OK. So I kind of look at this not as an either or I kind of look at this as like once in a while and New Year's resolutions are sort of a traditional time on the calendar to do it. Let's try and make a big change in our life.

[00:14:47] If we feel if we feel inspired to do that some years I don't have any New Year's resolutions at all. Sometimes I have. And yes we have some sheep being herded behind us. So this is actually going to be very interesting. To see if a drink this. OK I don't think we were actually able to see. It's weird because I can see them visually with my eyes but I am having trouble seeing them through the camera. Anyway they're definitely herding sheep behind us. So. I guess I guess it's time for rotating. They have the sheep here in the park to eat the poison ivy which is. A great a great organic solution. But anyway back to what I was saying I think the Chi's on method is is completely legitimate and valid in the sense of on a day to day basis I'm always trying to continually improve and then I think that there's also room for a big change method in terms of like if I feel like something has not been going right in my life a certain aspect of my life if I feel like it has not been going right for a long time sometimes there just comes a moment where it's time to change like the moment that I stopped smoking cigarettes. It was hard. I don't know if I've ever talked about this on the show before but I used to smoke two packs of cigarettes a day for ten years two packs of cigarettes a day. That's basically more cigarettes than almost any cigarettes smoker OK. The day that I quit smoking it was so ridiculously hard.

[00:16:28] But that was a clear demarcation point in the nature of tobacco use is that it's kind of it's it's kind of all or nothing you know sort of a thing. So and then another aspect of this scientific study is this is also what we're studying like we may find out that the more things people train change at once the less successful they are. But we might also find that if they try and change a lot of things at once there's a synergistic effect. So we need people who are willing to try a lot of change and we need people that are willing to try relatively minor change and we need people who are basically not willing to change right now to serve as a control. OK so let's talk about the specific lay out of the study or how I have this study envisioned. And I already alluded to the fact that it's a 60 day study I should actually say it's a 30 to 60 day study. And what do I mean by that what I mean is the study begins on January 1st 2017 and or whenever you decide to start it if you're starting this at a later time. And it goes for 30 days. It's basically a two part study OK. The first 30 days in the second 30 days. The first 30 days.

[00:17:41] You're going to follow whatever regime you signed up for on the sign a form. So I guess I should say once when you decide to participate click on the link and there's like a quick survey that's not going to take very long to fill out it's like a two page survey of radio buttons. I think there's I think there's. One optional multiline text entry but pretty much the rest of it is you know what is your email address in there. And like a lot of radio buttons. But basically you're going to say like here's who here are the things that I'm changing and here the things that I'm not changing and you're sort of making a commitment to yourself on paper and you're you're you're making a commitment to be a participant in the study. And if you're not able to follow through on your commitment like for example if you say you're going to follow the Aspire diet but you're not able to follow the Aspire diet then that's useful data in the study. OK. So what you're seeing what you're doing when you're signing up is you're saying this is my intention on day one. You know I'm going to stop smoking cigarettes or whatever it is there's a bunch of different options will go into it in a second. I'm going to make this change. OK. And then. So. Day one or today you're going to make a decision about what you're going to do on January 1st and then January 1st is going to come around and you're going to implement the regime.

[00:18:58] Again we're going to talk about the particulars here in a second. And then. That's just good you're going to do that everyday during the 30 days. OK. And typically the I believe the general understanding is that 24 days makes a habit. So by day 30 if you're consistently doing it every single day it being different depending on what group of the study you're in. Then ideally if things are going well you should have established a habit by that by that point. And so then we're going to sort of take a mid mid study survey which is measuring the outcomes after 30 days and these outcomes are basically going to be like How are you sleeping how are you feeling what your happiness levels. You know it's not like a calculus quiz or something. It's just asking hey how are you feeling how's it going based on what you're doing. Have you been able to follow you know the things you are trying to do for yourself. And then here's the key thing. One month into the study the participants are going to decide whether they want to continue the study for another 30 days. So the total length of the study is 60 days. But you're only committing to the first 30 days and then on day 30 you're basically going to decide if you're going to continue the survey for another month. So the man sort of mathematical or numeric. Percentile or percentage I guess I should say portion of the study is good is going to be you know for the different variables. What percentage of the participants wanted to continue. And then after the two months what were the ultimate result.

[00:20:31] So I think we're going to get some really interesting results some really actionable results. We're we're going to see like oh a certain combination seemed to work very well in certain combinations seem to not work very well. And I think at first it's mostly going to be an anecdotal but over time I think we should be able to get enough participants to be statistically significant. So if you're if you're thinking about participating in a game we're going to get into the particulars here in a second. But if you're thinking about participating it's really just going to take three steps as far as interacting with a spire which is like you're going to click into the show notes right and right now or later and you're going to sign up. And you're going to fill up the sign up form and then for the first 30 days of the year you're going to follow whatever regime you signed up for. And then on the at the end of that 30 days you're going to decide you're going to see how that's going and you're going to decide whether to do it for the final 30 days. And so. At maximum the survey is going to be 60 days in length. And 60 days is kind of like enough to start seeing outcomes in terms of weight loss and things like that. So that should be. That should be I think enough time where we can start seeing significant results for people and actually measuring significant progress in terms of like real life outcomes. But at the same time it's like I'm not asking you to sign up for the next year I'm just asking you to.

[00:21:53] If you're thinking about doing something like a new year's resolution anyway why not do it with other people. Why not do it in sort of a structured way where you're also contributing to science. And so we're calling that the Aspire look great feel great now. I'm also going to accompany this with an article which is going to have the directions but I do have the actual sign up form designed. So let's go ahead and walk through that. So people understand what we're studying here. The first question is What does your e-mail address we're going to identify people based on e-mail addresses were specifically not going to ask you your name. OK. We're not interested in your in your particular identity we're interested in what was your experience that's going on or. That sounds a little bit cold. I'm I'm perfectly happy to know what your identity is if you would like to share it. But as far as science goes we wanted to kind of be as blind as possible. And so it seems like OK the most generic identifier we can pretty much uses somebody's e-mail address and we're not even going to ask names because really where we're trying to look at variables we're trying not to make this personal. OK. Then there are just some basic like we need to have some baseline understanding of like what type of human being are we talking about here. So that like for example in many scientific studies like men and women are separated out as test groups because men and women to a certain extent have different physiology just biologically speaking.

[00:23:22] OK what is your current age what is your current weight. I would say the only thing that is actually a factual thing that you need to know before filling out the form is what is your weight. Everything else is pretty much going to be available off the top of your head. And I didn't really want to ask that in the sense of like yes asking somebody is weight is kind of invasive. But remember I'm not asking for your name or we're not asking for your name. And obviously this is going to be kept confidential.

[00:23:49] Unless it's specifically expressed otherwise like at the end of the study if somebody says like wow this was a fantastic experience like I might then directly contact them and say hey do you mind if I share that. But in general these this is a scientific study. The specific individual results will be kept confidential what's going to be published in a scientific study is going to be the general outcomes in this statistical outcomes as well as selected quotes. Not and not not selected it is not tied to any one specific individual. Basically in science we we pretty much want the participants to be anonymous and we're just we're trying to look at the patterns more than diving into the particular individuals although at the beginning like I say.

[00:24:37] Depending on how many participants we have this may have to be more anecdotal up from at the beginning and that's that's OK as a start. Anyway what is your current weight a. Part of this is to understand. The different variables that are most effective in weight loss both in terms of like what is effective in helping people to lose weight but also in terms of like what are the approaches to losing weight that people can actually accomplish and follow through on. And so we also need your current weight in terms of like a baseline. So like if you if you weighed a certain amount on day one and then you weighed you know a certain amount less on day 30. We need to know what that change was. And then we need to know what that change was as a percentage of the weight that you started out on. So it's it's a purely mathematical thing it's not true. I understand that it's sensitive information but we're really we're really not trying to ask for sensitive information. OK. What is your sex where you talked about that. How well are you sleeping. Again this is right now we're just talking about baseline study. Baseline measurements here. And there's really just three options. Great. I'm sleeping soundly on a consistent basis. You know things are going well in the sleep department med. I'm sleeping but I'm waking up relatively frequently or poor. I suffer from insomnia or poor sleep.

[00:26:01] So if you're somebody who's suffering from consistent insomnia perhaps you could consider participating in the study and kind of focusing on it from a sleep perspective. But if things are going great then just check OK. Things are going great.

[00:26:13] We're going to measure sleep as one of the outcomes is kind of the point that I'm making here so we need to get a baseline to say well how are you sleeping now so that we can see what was the change in how you are sleeping. How would you rate your overall mental clarity on a typical day. Are you walking through the day in kind of a fog. Are you firing on all cylinders and like your your mind is running very very very efficiently. Or is it somewhere somewhere in between. You know what is the baseline of your mental state right now in terms of thinking clarity.

[00:26:45] And by thinking clarity. I mean like. Rationality. How. How are your thought processes working. And I clarified that because the next question is how happy are you so we want to get a baseline understanding of like well I'm you know kind of 50/50 or oh gosh I'm ridiculously happy or you know I'm. Almost always unhappy we need to kind of understand what is the baseline we're working from. And I would especially say if you're if you're extremely unhappy or you're relatively unhappy. Why not try and change something and see if it helps. So now might be a good time to go ahead and just try a little bit of action. And again I'm very much hoping that these episodes are entertaining but I'm mostly hoping these episodes cause you to live a better life. And that requires you taking action. So you know I can make this information available to you but you need to make the choice to participate if you would like to participate. You don't necessarily have to participate in the study. I'm just making the general point about the show. I cannot will change in your life into existence but I can attempt to put you into a position where you can say yes to the changes and implement them. OK. Next question Do you want either. Who do you want to lose weight. Yes I want to lose weight or no I want to maintain my weight gain my way. The reason why I brought this in is because of the two intermittency or sorry of the four. Studies on an airman fasting.

[00:28:15] Two of them are of obese people and two of them are of. Average body type people. So. Using me as an example I and I mentioned this on the intermittent fasting show but I it would actually I'm I'm one of these like super skinny people it would actually be problematic and worrisome if I lost weight. So for the part of the study that's tracking weight loss like that's kind of relevant. Like I'm not trying to lose weight so I'm going to structure my regime accordingly versus somebody who's most interested in losing weight like they're going to structure their regime accordingly. But it's really important for us. To understand the different groups in the test to understand which category you're in. Are you somebody who's trying to lose weight. Are you somebody who's no you're really trying to maintain or gain weight. It's really. You're trying to life optimize. Next question. What's the plan regarding exercise and meditation. And this is where it started getting. More expanded than just measuring the intermittent fasting which we haven't even gotten to yet. But basically there's three options like OK first you can be you could be part of the control group which is like I'm going to continue not exercising and not meditating I'm assuming most people are. Not exercising on a daily basis and not meditating on a daily basis. Or there's two different groups that are basically going to increase their level of fitness and potentially meditation. OK. The first group is committing to 20 minutes a day of Fitness. And that's it.

[00:29:47] They're not going to commit to any sort of meditation but just 20 minutes a day. That's it. But they're going to they're going to do the 20 minutes every single day during the test period. And I should mention on the exercise. We're talking about the study this week and then next week what I'm gonna do is I'm going to do sort of like a personal trainer episode where I'm going to release the workouts that are relevant.

[00:30:12] For those who people who are going to be participating in the study or if you just want to try some workouts but I'm going to specifically provide workouts to to these people so when I say 20 minutes a day of Fitness I mean like we're going to have a page and it's like day 1 do those 20 minutes a day to do that 20 minutes you know through probably seven days rotating is what I have in mind. But being a fitness personal trainer is not really my forte or my ultimate area of expertise so what I'm going to do is I'm going to approach this a little bit like a DJ, where I am aware of a very good personal trainer and some very good other YouTube channels.

[00:30:51] Who have some very good fitness videos and I'm going to curate particular ones that I think will be useful for this study. So that's really what next week's program is going to be about. So back to the study here.

[00:31:02] If you're going to if you're going to participate in changing your exercise regime you can either not change and not do any exercise. That's that's kind of the control group. You can do 20 minutes a day or you can do one hour a day. And the one hour of a day Power Hour which we've talked about before but I have yet to write up into an article try and do that next week is 20 minutes of fitness 20 minutes of stretching you know kind of relaxing yoga and 20 minutes of meditation and those are going to be guided meditation. And so again. Just like I mentioned with the 20 minutes of fitness every day if you're going to do the power hour every day I'm going to provide you know this is the 20 minutes of fitness. This is the 20 minutes of relaxation. This is the 20 minutes of guided meditation every day and then I'll provide multiple days worth of videos so that it doesn't get too boring during the testing period.

[00:31:54] I'll say I haven't selected the videos yet what I have historically done on my own life is I have a 10 day program that I rotate through and I find that provides enough variety that it doesn't get too old. So if you're if you're thinking about doing a New Year's resolution resolution around the topic of exercise or around the theme of exercise around the theme of I'm going to get in shape and get active or meditate. I've sort of linked them together because it's mentioned in the pirate map episode I use the hour of power. To do my one hour. It's a one hour commitment to do basically all the maintenance on your body that's necessary to feel fantastic. And. As an aside.

[00:32:43] Going back to the pirate nafs theory that we were talking about previously about a week ago I accidentally went one day without doing my power hour and then it was like four days of not doing it until I got back on it and I've done it everyday since then. So it's one of these things I very strongly believe in exercising every single day. And it's you don't have to be powerlifting every day like obviously the next some days are going to be intense and some days are going to be more relaxed. But I believe that is what is most helpful so that you get yourself in a mental state so that you do actually exercise everyday. So kind of the simple version is you can either not change your exercise again assuming you participate. You can either not change your exercise habits you can agree to exercise for 20 minutes a day or you can you can agree to do the power hour of 20 minutes of exercise 20 minutes of relaxation and 20 minutes of meditation and we'll have the details of that next week but you can go ahead and sign up this week that that's perfectly fine because again this is an in anticipation of the new year. So if you sign up right now. This is saying like this is what I'm going to do on January 1st. OK. Next. Now we get to the intermittent fasting question when are you going to eat. We haven't even gotten to like what are you going to eat. But right now we're talking about the diet stuff.

[00:33:59] So again there's three categories and in each of these categories there's a control group.

[00:34:03] So it's like if you don't want to control when you eat or you're not interested in studying that aspect of it right now then just be the control group and say I'm going to eat whenever I want. But the other two groups are basically tied to whether or not you want to lose weight. One group the group who is going to be most interested in losing weight is going to limit their eating to a nine hour eating window. And you can pick any nine hours you want. But I would strongly encourage those to be during the daytime and not during nighttime in so far as that's possible. OK. And we got into that last episode about how. The reason for that is the timing of your circadian rhythm. So. Really it's a daytime eating regime although since we're in since we're in the winter you know some of the. An hour or two of the nine hours might be outside of daylight hours. But it's not going to be 3:00 a.m. It's not going to be am it's easy it's pretty much going to be during the daytime. So the group that's looking to lose weight is going to select. I'm going to try a nine hour eating window. And then the group that's trying to just maintain or gain weight is going to say I'm going to use a. A longer window. I'm going to have to decide on exactly what that window is. I think there is actually a typo in the form that I'm looking at right now. So I will adjust that.

[00:35:26] But basically I have not decided whether it's going to be an 11 or 12 hour window. I think it's going to probably be a 12 hour window. OK so if you're not looking to lose weight it's just going to be a 12 hour window and that's relatively unrestricted. But that's basically keeping you from eating in the middle of the night still. OK. Next is what are you going to eat. So you may or may not decide to change when you're only going to eat. And now let's talk about what are you actually going to eat. OK. And there's really just two examples here are there's really just two two subgroups. Which is of course you can be the control group and you can say amany whatever the heck I want or I'm not going to change my eating or the other group is saying I'm going to follow US buyers dietary guidelines. And we've already had an entire episode which I linked to in the show notes and there's an article talking about this that explains what I think the optimal diet is.

[00:36:26] And so I'm calling that what I call the spires eating guidelines. If you're really interested in getting healthy.

[00:36:34] You know the person who really wanted to try and do all of this could say OK well I'm going to eat for nine only nine hours a day I'm going to. All I'm going to follow us buyers eating guidelines and then I'm also going to exercise every single day. Now. No I'm not expecting everybody to do that. I'm not expect. I'm not even expecting most people to do that. I'm just saying that's an option if if you're if you're inspired to do that. OK. And. If you are going to follow us fires eating guidelines I would really strongly recommend you check out the article. And the podcast episode Baelish just run through right quick to just do a quick just a quick review. What that would entail basically is saying like OK no fast food no gluten which is like no baked goods. No added sugar and minimal honey. No pasteurized dairy no white rice no white potatoes No soy. Trendy. The higher the highest quality possible food flexitarian which is basically like eating meat. But eating a little bit less meat than normal people than than is usual. Those are kind of the guidelines and so we get into those in detail in the episode where we talk about this and in the article but those are kind of you know the general type of thing.

[00:37:59] That we're talking about when we're talking about the spider eating guidelines. And so that means what you end up eating is a lot of vegetables a lot of fruit meat nuts mushrooms. Eggs healthy fats fermented foods.

[00:38:16] That sort of thing. Basically what the human being was optimally designed to eat.

[00:38:20] I believe so if you really wanted to do like a you know the type of New Year's resolution where it's like I'm going to go on a diet and start eating different foods then please participate in the study and check. I'm going to follow us buyers you know eating guidelines. OK. And obviously those eating guidelines are going to be more effective if you also choose to only within a nine hour eating window or. You know et cetera. So the idea is. If you decide to change more and you're effective in changing more then yes obviously you're going to have superior outcomes. But part of the study is like how much is too much and how much like it is changing one thing more likely to be effect. Is changing one thing likely to be most effective versus changing a bunch of things likely to be most effective. That's exactly the question we're studying with this study. OK. So what are you going to eat you're either going to follow a spiders eating guidelines or you're just giving you whatever you want which is totally fine. Again go onto any of these if you do not want to eat. If one of these items hits on an area that you don't feel you need to work on that great please be part of the control group for that portion of the study. Are you going to drink alcohol. We talked about in the fire eating guidelines that optimally I think somebody would have no or minimal alcohol because alcohol is a poison.

[00:39:46] Now I am a normal person who understood I didn't mean to say say it like that. Most people find alcohol to be a useful social lubricant. And I do very much agree. But if you're trying to look for optimal life outcomes I think most people would agree that that would be no or minimal alcohol. So think about maybe just giving up alcohol during the test period during the study just to see how that makes you feel. So there's three options I'm I'm giving up alcohol as part of the study. Some people like myself I don't really drink alcohol anyway so I probably check that for the study or if somebody likes their drinking and they're going to continue drinking fine. They're going to continue drinking alcohol. They're part of the control group. OK this next question was kind of an interesting one which is like obviously alcohol is a potential addiction. Not everybody gets addicted to alcohol but there is such a thing as an alcoholic. But are there any other potential addictions that you're looking to give up. Or that you're willing to stop that you're trying to stop doing. Basically. So it got me thinking about New Year's resolutions and the fact that New Year's resolutions are typically either like I'm going to start eating right and exercising and we've already talked about that. Or like I'm going to give up this negative behavior such as like I'm going to stop smoking cigarettes or something like that. And so this question is very much about that. If there's a particular you know addictive type of behavior that you're engaging in and you want your new year's resolution to be like I'm going to stop engaging in this addictive behavior.

[00:41:27] That's what this question is for. The interesting thing about addictive behaviors because of the way that the dopamine system works and I guess we'll need to do an episode on the neurochemistry of it at some point. But. It's basically like there's a whole bunch of different addictive behaviors where different people have different tastes and addictive behavior. But they all have this commonality which is that they all release dopamine in the brain. And a lot of them really serotonin as well. Primarily dopamine. So there are all kinds of different flavors of the same thing. But it's like if you're watching pornography all the time and you want to stop doing that thing like check that box. And so there's a bunch of different options. But if you just if you're thinking about giving up an unhealthy behavior for the new year then go ahead and just select the appropriate unhealthy behavior it's kind of a funny lift. And then again obviously there's an option like hey I don't think I'm exhibiting any effect in any addictive behavior or there's the option like Hey I do think I'm exhibiting some addictive behavior but I can't change everything overnight and the like this is not something that I'm going to change right now. I will say some interesting ones that you maybe would not expect to have on this list. Will just run down the list right quick. Compulsive sex. I don't think promiscuous sex is necessarily bad but I do think that somebody who is engaging in sort of a a certain type of compulsive sex that's very unhealthy. Drugs gambling pornography staying in an unhealthy relationship. OK.

[00:43:03] You can actually get addicted to a person and if that's unhealthy for you that is it's basically co-dependency. But I just thought if I put co-dependency then it wouldn't make as much sense but. It may be time to break up with that person that you have. You know at some level known for a long time you needed to break up with but you could never like bring yourself to actually break up with them. Well check this box. Break up with them and have it be part of the study. I hate to say it you know kind of flippantly like that but it's like if you really need to break up with this person and they're acting like unhealthy drug in your life then like let me please encourage you like break up with them as part of the study or check the box now that you're going to break up with them on January 1st has them. Give yourself some time to get mentally ready for it. Television. I mean if you're watching 12 hours of television a day consider giving up that is part of the study tobacco and then of course I've got the other box because I cannot possibly predict everything that somebody could be addicted to. I don't really have a way for somebody to fill in if they have the other but maybe I'll follow up with them and ask them what the other one is. Or actually I guess it's none of my business. The point is. We want to be. Measuring the productive outcomes and we want to be measuring you know of the people who are trying to give give up particular addictive behaviors.

[00:44:22] You know there were varying success rates depending on what those behaviors were. And we want to attract that. Again not in a personal way but in a what is the pattern in the data sort of the way. They actually got to think so at first I thought that was the end of the study but then I got to thinking you know we have two additional tools which we have developed here to Spierer which I think are going to be extremely helpful for people. And to be completely candid. I think a lot more people in the audience could be taking advantage of them. So I thought oh hey let's go ahead and include those in this in the survey as well. So these are other things that you could potentially include in your new year's resolution. I see this study is kind of like a shopping list of new year's resolutions like yeah I'm not really going to change like when I eat Betterman and change what I know and start exercising or I'm not going to change any of that stuff but I'm going to give up cigarettes or whatever. So these last two things are like two more options you can include on your possible list. Are you willing to self explore when you get angry. We have this extremely cool thing called the anger management tool. In a link to that in the show notes if you haven't looked at it before. But the idea is you don't just go through it normally you go through it at the moment when you're extremely mad at somebody.

[00:45:43] And instead of like sitting there yelling at them you just sit down at your computer and you start working through your feelings to self examine. So that you can understand yourself better. So the or yes I will. Every time I get extremely angry during this study it doesn't have to be every time you get angry but every time you get extremely angry fill out the anger management tool to help you self analyze that anger. And we're going to see if that's helpful in producing happiness over the study period. Or as we mentioned of course you can say no thank you just to you know I'm not going to do that. No. OK. Next question Are you willing to take some time to imagine and plan your ideal future. You know it's so easy to be reactive with these new year's resolutions and say like I have this problem and I'm going to stop doing this or like this is finally the year where I'm gonna start eating right and exercising you know type of a thing. But. Really the reason we want those things is because we want to get to a certain place in our life.

[00:46:42] We have this certain imagined outcome but a lot of us have not taken the time to say like what kind of life do I really want for myself and what steps do I need to be taking to get that ideal life for myself. And I personally believe that that sort of long term goal setting is so. Is so important in helping somebody to actually achieve the steps of personal change because like if it's like OK like I'm just eating I'm going to go on a diet because it's New Year's Eve like OK that's unlikely to be successful. But if it's like I'm going on a diet because this is the type of life I'm building for myself and this is the type of person who I am from now on. Yes that person is probably going to be successful. So my thought is let's combine short term change and long term planning and see if that's more effective in producing the optimal outcome the optimal outcome in this case being. Success in terms of like. People being able to follow through on the changes in their own life. And then more importantly what are those productive outcomes like are people sleeping better and feeling great and losing weight. Or is there like no identifiable change which I think is going to be highly unlikely. And then the last question is What are your goals from participating in the study. So I definitely want to end it on a positive note but I also want to keep in mind like people have different reasons why they're. Trying to make adjustments in their life.

[00:48:13] And I want that documented as part of a scientific study.

[00:48:18] So it's a little bit of a quick one but it's because it's a little bit of a different one we're not necessarily getting into I guess it's sort of a summary of many things that we've covered in the sense of we've covered the anger management tool we've covered intermittent fasting before. We've covered healthy diet before we've covered the the anger management tool we've covered a lot of these things before we've touched on co-dependency before. So the study is a way of bringing all those things together and saying like Oh if you've been on this journey with me from the beginning like we have we've we've we've we've covered so much.

[00:48:54] And hopefully you've already implemented a lot of this in your life. But if you haven't like now would be a great time. Like so please do to decide to participate and we'll have a link to the to sign up in the show notes. And on the website. Let's see if there's anything else that we need to cover today so no I guess that's pretty much it. The only other thing is if you did enjoy the show please do give us a rating on iTunes that helps other people find out about us. And then of course if if if we have significantly improved your life than to do please become a patron. But I think the best way to participate right now at this particular moment would be to sign up for this study and to help to help us make this scientific study a success but really for all of us to help each other. Be successful in achieving our goals. Presumably those goals being living a happy healthy very well-connected life. So until next week we very much look forward to speaking with you here on the Aspire Healthy Living podcast.