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What if there was an approach to behavior change on exercise and healthy eating that fit the realities of day-to-day life? Good intentions and a sound plan don’t always stand up to the inevitable changes that pop up and get in your way. Sustainable-behavior-change researcher and lifestyle coach Dr. Michelle Segar discusses her new book The Joy Choice, which introduces a new brain-based solution that’s flexible – and fun. Her behavior change approach positions you to make the practical choice in the moment that’s sustainable in the long run.
Michelle Segar joins us from Michigan.
Bio
Michelle Segar, PhD, MPH, MS, bestselling author of No Sweat and author of the new book, The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise, sustainable behavior change scientist, directs the University of Michigan’s Sport, Health, and Activity Research and Policy Center. She has translated science into sustainable behavior change messages and programming for decades and is a recognized pioneer and leading authority in this field. See featured peer-reviewed publications and national media.
Her comprehensive, science-based, and tailored approach to creating sustainable behavior change related to healthy lifestyles and well-being has made her a sought-after speaker, sustainable-behavior-change trainer, consultant, and learning/intervention expert for global organizations seeking to accelerate and sustain positive change. Her clients include Adidas, Anytime Fitness, Beaumont Health System, EXL, Google, Harvard Medical School, Kaiser Permanente, The Permanente Medical Group, National Business Group on Health, PepsiCo, and Walmart.
Dr. Segar is a National Institutes of Health (NIH)-funded researcher and she holds a doctorate in Psychology (PhD), a master’s degree in Health Behavior/Health Education (MPH), and a master’s degree in Kinesiology (MS) from the University of Michigan.
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For More on Dr. Michelle Segar
The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise
Take Her Quiz on Your Hidden Eating & Exercise Traps
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Podcast Episodes You May Like
Move: The New Science of Body Over Mind – Caroline Williams
The Joy of Movement – Kelly McGonigal
Take Charge of Your Well-Being – John La Puma, MD
How to Get Stronger After 50 – Dave Durell
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Wise Quotes
On Moving Away from All-or-Nothing Thinking
“And so people need to]break away from the part of all or nothing thinking when it comes to physical activity that it has to feel punishing, it has to be intense, like the kinds of marathons that you might run, or you have to sweat for it to be worth doing. And the research absolutely shows that something is better than nothing. So that’s the formula, for creating a more positive experience with physical activity.”
On Slicing & Dicing
“…things always get in the way in every area of our life. When we’re parents with our jobs, as children helping aging parents, as people aging ourselves, things always get in the way. But, in general, all or nothing thinking can plague us in other life areas too. In general, we’ve learned to do what I call slicing and dicing. When you thought you were going to be able to leave to do this for your job at this time, but you got an urgent call and you had to leave 15 minutes later, it’s no sweat. You just shrug your shoulders and move on. Or you’re working on something and a child needs to be picked up early from school because they’re sick, or an aging parent got an early eye doctor’s appointment and you have to take them to it. Those things happen. And we just intuitively go, Oh wow, I got to do it this way. And so what I’m proposing is, in the same way, we do these things in our other life contexts. Bring that to our healthier eating, our more intentional eating and our physical activity world, because life is always going to send us curve balls. So the most strategic or tactical thing we can do is appreciate that it’s just like every other life area. And we can learn to bring the same flexible mindset and approach to that too.”
On Mindful Eating
“But then people say, But I feel good when I eat the cookie instead of the kale! And that may be true. And the new work on eating and changing our relationship with eating is related to the brain and value-based decision making and mindfulness. And the solution involves not just saying or noticing, Gosh, that cookie tastes really good, but noticing if you eat 10 of them, how do you feel? What does it really feel like? What’s the overall experience? And what happens is, the research shows, that when people become more mindful of what it really feels like when they have a craving and when they may overdo it, it helps them in the brain reevaluate its value to a more realistic, Gosh, I really don’t feel as good as I anticipated feeling.”
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About Retirement Wisdom
Working with an experienced coach and a proven process can help you explore new options, test opportunities and create a portfolio of rewarding activities and interests.
Beware of quick fix solutions.
Schedule a call to find how how the Designing Your Life process (developed by Bill Burnett & Dave Evans at Stanford) can help you unlock a new direction. One and One and small group programs are available. Take the first step toward your new life today.
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Today, in addition to his work with clients, Joe hosts The Retirement Wisdom Podcast, which thanks to his guests and loyal listeners, ranks in the top 1.5 % globally in popularity by Listen Notes. Business Insider has recognized him as one of 23 innovative coaches who are making a difference.
He’s the author of Win the Retirement Game: How to Outsmart the 9 Forces Trying to Steal Your Joy coming this summer.
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Intro and Outro voiceovers by Ross Huguet.
