Afleveringen
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In this episode, I discuss why Spain consistently ranks among Europeâs top countries for life expectancy while the USA faces a troubling decline. From walkable cities and the Mediterranean diet to smaller portions and universal health care, I break down eight key factors that set these nations apart.
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Timestamps:
(00:18) Why Spain Ranks Higher in Life Expectancy Than the USA
(01:03) Support Small Businesses
(03:13) How I Repurpose Content Amongst Social Media Platforms
(09:58) Walkable Cities: How Spainâs Design Promotes Longevity
(11:14) The Impact of Slower, More Social Eating in Spain
(14:02) Mediterranean Diet Benefits for Long-Term Health
(16:31) Portion Sizes: Spain vs. USA
(18:11) Siesta Culture: Rest and Recharge for Better Health
(19:43) Lower Obesity Rates in Spain: A Key Life Expectancy Factor
(20:49) Universal Health Care in Spain vs. the USAâs System
(21:28) Accessibility of Firearms
(22:32) Closing Thoughts: Adopting Spainâs Health Practices
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In this episode, fellow coach and friend Myles Nesbeth joins me to discuss building a home gym on a ÂŁ600 budget. From adjustable dumbbells and resistance bands to debating kettlebells and walking pads, we break down the pros and cons of each piece of equipment. Whether you want to avoid poor weather or optimise your fitness at home, we share advice, insights, and strategies to create the ultimate home gym setup without breaking the bank.
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Timestamps:
(00:50) Who is Myles Nesbeth?
(01:58) How Poor Weather Inspires Home Gym Building
(03:13) Planning a Home Gym with a ÂŁ600 Budget
(04:12) Comparing Spotify Wrapped Results
(10:10) The Joy of Live Music Concerts
(11:33) Equipment Priorities for a ÂŁ600 Home Gym
(13:02) Adding Adjustable Dumbbells up to 40kg
(18:09) Why an Adjustable Bench is a Must
(20:43) Benefits of a Chin-Up Bar for Strength Training
(23:43) Versatility of Long Resistance Bands
(26:45) Adding Short Resistance Bands for Glute Work
(28:18) Considering an Exercise Bike for Cardio
(30:09) Evaluating Walking Pads as an Alternative
(33:56) Foam Mats for Safe Lifting at Home
(35:41) The Importance of a Yoga Mat
(36:53) Recovery Tools: Foam Roller and Lacrosse Ball
(39:29) Swapping Adjustable Dumbbells for a Barbell Set
(42:57) Why Squat Rack Stands Are a Great Addition
(45:43) Multi-Gym Options Are Over Budget
(46:21) Why Kettlebells Are Worth Considering
(49:22) Debating the Ab-Wheel and Weighted Vest
(51:49) Replacing a Chin-Up Bar with a Pull-Up and Dip Station
(54:36) Discussing the High Cost of Kettlebells
(55:28) Re-Evaluating the Walking Pad for Cardio
(58:35) Summary of Purchased Equipment for a ÂŁ600 Gym
(01:03:54) Sacrificing Kettlebells to Stay Within Budget
(01:04:58) Episode Wrap-Up
(01:05:57) Where to Find Myles and Leo Online -
Zijn er afleveringen die ontbreken?
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In this episode, I share five powerful Japanese concepts that transformed my approach to happiness, health, and personal growth during my 15 months in Japan. From Kaizenâs philosophy of continuous improvement to Ikigaiâs pursuit of purpose, these lessons offer timeless wisdom you can apply to your life.
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Timestamps:
(00:12) Introduction: 15 Months in Japan and Life Lessons
(00:44) Podcast Quality: From Audio to Mental Drainage
(03:44) The Stress and Anxiety That Comes With Flying
(05:26) Kaizen: The Power of Continuous Improvement
(06:23) Writing My Book with Kaizen: Small Steps, Big Results
(07:48) Wabi-Sabi: Embracing Imperfection and Letting Go of Perfectionism
(11:22) Shoshin: The Beginnerâs Mind for Constant Growth
(14:20) Hara Hachi Bu: Mindful Eating and Long-Term Health Benefits
(16:18) Ikigai: Finding Your Lifeâs Purpose and Joy
(17:57) Isogabamaware: When Youâre in a Hurry, Take The Long Way
(21:00) Closing Thoughts: Pre-Order My Book for More Practical Tips
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Why is New York City's obesity rate about one-third lower than Houston's? In this episode, I discuss how the environments of these two major U.S. cities shape health outcomes. From daily walking habits to weather patterns, food choices, and public transportation, learn how these factors contribute to the stark differences in obesity rates.
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Timestamps:
(00:11) NYC vs. Houston: Obesity Rate Differences
(02:27) Adin Rossâ Gym Progress
(03:37) Teens Jumping on Steroids Thanks to Social Media
(05:38) Social Media Comments From Trolls
(08:35) Jeff Nippardâs Expert Opinion on Fitness Progress
(11:02) The First Year of Lifting is About Making Mistakes
(12:55) Walking vs. Driving: Daily Movement in NYC and Houston
(14:55) Weather and Climate: How They Affect Activity Levels
(16:07) Food Choices: Healthy Options in NYC and Houston
(18:49) Public Transport: Movement Opportunities in Urban Settings
(20:52) Summary: Environment's Role in Shaping Health
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In this episode, I discuss why prioritising strength training over just cardio can help you achieve sustainable fat loss. I break down six key reasons why getting strongerâlike increasing your metabolism, improving body composition, and boosting confidenceâtransforms your results. From the benefits of building muscle to maintaining motivation, this episode offers solid tips to help you lose fat while gaining strength.
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Timestamps:
(00:11) Introduction: Focus on Strength, Not Just Weight Loss
(01:16) Failed Trip to India
(02:06) Adventure to Madeira Island
(03:09) Cheap Flights Within Europe
(04:07) Returning to Madeira Island
(07:14) ) Tip 1: How Building Muscle Boosts Metabolism
(08:48) Tip 2: Ensure You Lose Body Fat, Not Muscle
(09:54) Tip 3: How Strength Makes Daily Life Easier
(11:19) Tip 4: Improved Body Composition Through Strength Training
(13:36) Tip 5: Boost Confidence and Motivation with Strength Gains
(17:01) Tip 6: The Health Benefits of Building Muscle
(18:22) Closing Thoughts: Make Strength Your Priority for Fat Loss
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In this episode, I share strategies to enjoy the holiday season without guilt while staying on track with your fitness goals. Learn how to approach December flexibly, focus on maintaining progress, and prioritise small habits like protein intake, fruits, veggies, walking, and strength training. Discover why a few indulgent days wonât ruin months of consistency and how to embrace the holidays as part of your journey, not a setback.
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Timestamps:
(00:17) Why December Wonât Ruin Your Fitness Progress
(00:51) Remembering What the Holiday Season Is Really About
(04:56) The Holiday Mindset Shift for Long-Term Success
(06:17) Flexibility Over Perfection During the Holidays
(07:22) Why Maintenance Goals Might Be Better Than Fat Loss in December
(08:50) Key Habits for Consistency: Protein, Veggies, and Activity
(10:03) The Math of Consistency: 23 Out of 31 Days Is 74%
(12:22) Focusing on the Next Meal, Workout, or Day
(13:53) Closing Thoughts: Enjoy the Celebrations Mindfully
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In this episode, I share practical, real-world tips for creating and maintaining a calorie deficit for weight loss. From smart food swaps to portion control strategies, I share advice that has helped me and my 1-2-1 online fitness members. Whether choosing leaner protein, low-calorie condiments, or tweaking your cooking methods, these simple steps make fat loss easier and more sustainable.
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Timestamps:
(00:11) Why âJust Eat in a Deficitâ Isnât Enough Advice
(01:19) Retro Football Shirts Phase
(04:19) The Latest From the English Premier League
(05:26) The Teams and Players I Route for in Soccer
(07:02) The Importance of Nutrition Over Exercise for Weight Loss
(08:00) Simple Food Swaps to Reduce Calories Without Sacrifice
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In this episode, I discuss 11 strategies for staying consistent with your workouts, even when motivation is low. From scheduling workouts like appointments to finding enjoyable activities and tracking progress, these tips are designed to make fitness a sustainable part of your life.
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Timestamps:
(00:11) Why Relying on Motivation Fails Your Fitness Journey
(01:20) The Importance of Great Company
(04:39) Marvel MCU, Anime and TV Series
(06:15) Tunnel Vision with My Goals
(06:58) Action Over Motivation: The Real Path to Results
(08:15) Tip 1: Schedule Your Workouts First, Then Plan Around Them
(09:32) Tip 2: Commit to Just the First Two Exercises
(10:42) Tip 3: Break Workouts Into Small, Achievable Goals
(11:30) Tip 4: Home Workouts vs. Gym WorkoutsâWhat Works for You?
(13:55) Tip 5: Focus on Activities You Enjoy for Consistency
(15:02) Tip 6: Join a Community for Accountability and Support
(16:09) Tip 7: Track Progress to Stay Motivated
(18:06) Tip 8: Reward Yourself for Small Wins
(19:54) Tip 9: Dig Deep Into Your âWhyâ for Fitness Goals
(22:13) Tip 10: Reframe Exercise as a Privilege, Not a Chore
(24:27) Tip 11: Take ActionâThe Key to Long-Term Success
(25:01) Closing Thoughts: Build Habits Over Chasing Motivation
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In this episode, I explain how to simplify your muscle-building journey by focusing on what truly matters: consistency, progressive overload, compound exercises, and proper nutrition. I also emphasise the importance of rest and patience in achieving sustainable muscle growth. Whether youâre just starting or looking to refine your routine, this episode offers solid advice to help you see real progress.
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Timestamps:
(00:14) Introduction: Why Building Muscle Doesnât Have to Be Complicated
(01:08) Disney Plus Marvel Movies
(02:44) The Longevity and Complexity of the Marvel Universe
(04:12) A Potential Marvel Movie Marathon
(06:03) The Importance of Consistency Over Perfection
(06:51) Tip 1: Have a Workout Plan You Enjoy
(08:08) Tip 2: Focus on Progressive Overload
(10:09) Tip 3: Prioritise Compound Exercises for Maximum Gains
(11:20) Tip 4: Nutrition Essentials for Muscle Growth
(13:01) Tip 5: Rest and Recovery for Optimal Muscle Repair
(16:58) Tip 6: Be Patient and Stay Consistent
(18:10) Closing Thoughts: Muscle Building Takes Time and Dedication
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In this episode, I discuss seven reasons you might struggle to lose weight despite being in a calorie deficit. From underestimating your intake and guessing portions to relying too heavily on exercise, I break down common mistakes that can hinder your progress. I also discuss the importance of tracking consistently, being patient, and managing hidden calorie sources like oils and condiments. If you're stuck on your weight loss journey, this episode shares excellent advice (if I do say so) to help you get back on track.
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Timestamps:
(02:01) Introduction: Struggling with Weight Loss Despite a Calorie Deficit
(02:34) What is a Calorie Deficit?
(02:56) Clarifying the Impact of Medical Conditions
(05:13) Reason 1: Youâre Not Actually in a Deficit
(07:15) Reason 2: Guessing Too Often Leads to Errors
(09:05) Reason 3: Overlooking Spreads, Sauces, and Alcohol
(11:00) Reason 4: Relying on Exercise to Create a Deficit
(13:05) Reason 5: Not Tracking Food in Real-Time
(14:40) Reason 6: Inconsistent Efforts Hurt Progress
(16:55) Reason 7: Youâre Losing Weight, Just Not Seeing It Yet
(18:29) Closing Thoughts: Tough Love and the Importance of Patience
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In this episode, I share a personal story about writing my book and how building small, consistent habits helped me achieve my biggest goal.
I relate this experience to fitness, emphasising how starting smallâlike writing just 300 words a day or hitting a step count goalâcan lead to major progress over time.So, tune in to learn how habit tracking can transform your journey, whether you're pursuing fitness, weight loss, or life goals.
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Timestamps:
(02:30) My New Years Resolution
(04:10) Deciding on the âHowâ of goal setting
(06:01) Parallels Between Writing a Book and Fitness Goals
(6:49) The 300 Words a Day Strategy
(08:56) Applying This to Fitness: Small, Achievable Goals
(14:09) Closing Thoughts: Transforming Your Life with Simple Habits
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In this episode, I share various nutrition strategies for fat loss, from calorie tracking and calorie cycling to the Three Plates and Two Snacks approach. Covering different methods for different lifestyles, I break down how techniques like the Jab Deficit and hand-size portion guide can simplify fat loss and why you should be mindful of meal plans. Find out tips for managing cravings, setting boundaries with alcohol, and staying consistent with your chosen approach for sustainable results.
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Timestamps:
(00:20) Intro: Exploring Fat Loss Nutrition Strategies
(02:09) Calorie Tracking: Benefits and How to Start
(06:46) Calorie Cycling: Flexibility with High and Low-Calorie Days
(09:25) The Jab Deficit: Alternating Calorie Deficit and Maintenance Weeks
(11:06) Three Plates and Two Snacks Approach: Simple, Balanced Structure
(13:08) Hand-Size Portion Guide: Measuring Food Without Counting Calories
(15:15) Meal Planning: Practicality vs. Flexibility
(17:08) Intuitive Eating: Understanding Hunger and Fullness Cues
(20:06) Aggressive Fat Loss Approaches: Quick and Effective
(25:26) Inclusion vs. Exclusion Mindset: Adding Nutritious Foods
(28:34) Dealing with Cravings: Tips to Curb and Manage Them
(31:36) Alcohol and Fat Loss: Setting Boundaries and Balance
(35:01) Closing Thoughts: Staying Consistent, Finding What Works
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In this episode, I debunk seven popular fitness myths, such as âcardio is the best way to lose fatâ and âlifting weights will make you bulky.â
By discussing the truth behind these misconceptions, youâll learn effective fitness strategies prioritising nutrition, strength training, and consistency.
Let's focus on what truly works for your fitness journey.
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Timestamps:
(00:18) Why Fitness Myths Hold Us Back
(01:05) Myth 1: âCardio is the Best Way to Lose Body Fatâ
(04:29) Myth 2: âLifting Weights Will Make You Bulkyâ
(06:17) Myth 3: âExercise for Hours to See Resultsâ
(09:24) Myth 4: âCrunches Are Best for Six-Pack Absâ
(11:24) Myth 5: âSweating Means a Better Workoutâ
(12:47) Myth 6: âYou Can Spot Reduce Fatâ
(14:12) Myth 7: âSupplements Are a Must for Resultsâ
(17:51) Recap: Avoiding Myths for a More Effective Fitness Journey
(18:43) Closing Thoughts: Staying Informed and Consistent
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In this episode, I share a chapter from my upcoming book, "Your Fat Loss Journey Starts Here", specifically the chapter on fat loss plateaus. I expand on calorie tracking, scale weight, starvation mode, the newbie gains phase, and more!
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Struggling to stay consistent with your nutrition? Good nutrition doesnât have to be complicated. In this episode, learn about seven no-fuss meal prep tips to help you keep your nutrition on track effortlessly. From starting simple with easy recipes to batch-cooking protein and investing in quality containers, these tips make meal prep straightforward and manageable.
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Timestamps:
(00:15) Struggling with Nutrition Consistency? Hereâs the Fix
(01:46) Start Simple: Easy Recipes for Meal Prep
(03:46) Prep Smart Snacks to Stay on Track
(05:18) Batch Cooking Protein for Busy Days
(06:42) The One-Pot Method: Easy and Nutritious Meals
(07:29) Invest in Quality Containers for Meal Prep Success
(08:33) Spice Things Up for Variety in Meals
(10:45) Donât Overcomplicate Meal Prep
(12:49) Recap: 7 Tips for Simple and Consistent Nutrition
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In this episode, I share an update on my fitness journey, including my progress after a hamstring tear. I cover how Iâm managing strength training, Brazilian Jiu-Jitsu, and nutrition, as well as the role of rehab, stretching, and foam rolling. I also discuss calorie tracking, protein goals, and how I plan to maintain consistency until my upcoming trip to England.
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Timestamps:
(03:14) Hamstring Recovery: Physio, Stretching, and Foam Rolling
(07:11) Strength Training Update: 3x Weekly, Upper/Lower Split
(09:16) Brazilian Jiu-Jitsu: Training and Recovery
(10:22) Estimating Daily Steps Without Fitbit
(12:21) Nutrition: Calorie Deficit and Losing 2kg in October
(13:55) Calorie Tracking: 2,400 Calories and 180g Protein
(16:44) Current Supplements: Whey Protein and Creatine
(19:10) Sleep for Recovery: Aiming for 8 Hours Daily
(20:23) Upcoming England Trip: Intuitive Eating and Guest Passes for Training
(22:06) Summarising my Fitness Journey
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In this episode, Mike Doehla, former owner of one of the USA's most successful nutrition companies, Stronger U, shares his expert tips and advice on achieving successful fitness progress and fat loss. We discuss the importance of planning, support systems, and community, while also debunking common calorie tracking errors and nutrition misconceptions.
Mike offers great tips on setting calorie goals, tracking macros, and even suggesting unsustainable approaches. Learn how to balance energy intake, prioritise sleep, and avoid dieting trends like the carnivore diet. Whether you're just starting or looking to refine your approach, this episode is packed with actionable advice for your fitness journey.
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Timestamps:
(00:31) Introduction: Who is Mike Doehla?
(03:18) Key Characteristics and Behaviours for Fitness Progress
(03:50) Ditching the All-or-Nothing Mindset
(05:22) The Importance of Planning for Fitness Success
(06:30) Why Support Systems Are Crucial for Progress
(07:16) How Community Can Boost Your Fitness Journey
(08:19) Common Nutrition Challenges for the Average Person
(10:45) Mistakes People Make with Calorie Tracking
(16:27) Combining Accountability with Calorie Tracking
(17:23) Denying Energy Balance: Why Itâs Like Flat Earth Belief
(18:08) Using Unsustainable Approaches for Fat Loss
(26:03) Mikeâs Top Fat Loss Tips for Beginners
(26:23) How to Determine Your Daily Calorie Goal
(27:03) Finding Dominant Macro Foods
(27:25) The Importance of Food Tracking Apps
(27:46) Limiting Non-Protein Snacks for Fat Loss
(28:57) Why Prioritising Sleep Matters
(29:13) Incorporating Strength Training, Walking, and Cardio
(29:23) Rethinking Relationships with Food
(33:21) Who to Trust for Online Nutrition and Fitness Advice
(37:34) Debunking the Carnivore Diet
(39:38) Diet Trends and Their Evolution
(41:47) How to Transition Away from Calorie Tracking
(45:18) Tribalism in the Dieting Community
(48:47) Accountability's Role in a Fat Loss Journey
(52:23) How Alcohol Impacts Fat Loss
(54:52) The New England States
(56:02) Where to Stay in Touch with Mike Doehla -
Winter can bring unique fitness challenges, from shorter daylight hours to colder temperatures, making staying active more difficult. This podcast episode offers excellent tips for overcoming these seasonal obstacles. Learn how to stay motivated by focusing on consistency, incorporating mini workouts, and seeking accountability. Discover winter nutrition strategies to support energy levels, manage holiday indulgence, and discover a mental health suggestion. All of that and much more!
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Timestamps:
(01:13) Seasonal Challenges: Staying Motivated in Winter
(04:42) Setting Realistic Goals for Winter Fitness
(07:15) Building a Flexible Winter Workout Routine
(09:48) Accountability and Support During the Cold Season
(13:19) Winter Nutrition Tips for Energy and Balance
(16:57) Mental Health Solutions for Seasonal Challenges
(18:14) Using Winter as a 'Building Phase' for Strength
(21:56) Preparing for the New Year with Sustainable Habits
(24:39) Winding Down a Winter Fitness Episode
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Travelling through Central and South America can be a challenge when it comes to maintaining good nutrition. In this episode, nutritionist Hannah Norris shares her experiences and tips for staying healthy while travelling in these regions. From finding vegetables and protein sources to balancing the enjoyment of local cuisine with healthy eating habits, Hannah provides great suggestions and advice for travellers. We discuss everything from street food safety to digestive health and how cultural eating practices can influence nutrition. Whether you're backpacking through Central America or taking a trip to South America, these tips will help you maintain a balanced diet on the go.
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Timestamps:
(00:47) Who is Nutritionist Hannah Norris?
(03:33) How Personal Struggles Drive Fitness and Nutrition Journeys
(05:03) Countries Hannah Explored in Central and South America
(08:17) Surprising Nutrition Lessons from Central and South America
(12:33) The Challenge of Finding Vegetables While Travelling in South America
(16:38) Balancing Local Cuisine and Healthy Eating While Traveling
(17:51) Gut Health Tips for Travelers in Central and South America
(18:53) Water Safety in Central and South America
(19:44) Street Food Safety in South America and Central America
(20:31) Prioritising Vegetables While Traveling in South America
(20:54) Tips for Cooking Your Own Meals While Traveling in Central America
(24:32) Digestive Issues Commonly Faced by Travellers
(26:24) Fibre: A Key Component of Healthy Travel Nutrition
(28:19) Challenges of Finding Protein in South America and Central America
(29:16) Making Do with Limited Food Options While Travelling
(29:53) Prioritising Protein Sources During Long Trips
(31:41) How to Avoid Muscle Loss While Travelling
(38:37) Nutritional Staples in Central and South American Diets
(40:58) Why Itâs Easier to Eat Nutritiously in Central America
(41:51) How Travelling Through Central and South America Changed Hannahâs Views on Nutrition
(43:24) Differences in Food Quality Between Central America, South America, and the USA
(45:18) Cultural Eating Practices in Central and South America: Lessons for Travellers
(49:00) Budget-Friendly, Healthy Meal Ideas for Travelers
(50:10) Staying Connected with Hannah Norris on Social Media -
In 2010, I was a 15-year-old addicted to my Xbox 360, spending hours gaming and snacking on junk food. Then, one day, I made a simple change that helped me instantly quit my gaming habit. In this episode, I share how I unknowingly used James Clear's "Make It Invisible" principle from Atomic Habits to break my Xbox habit and what it taught me about building a healthier environment for personal growth. Whether removing temptations or making positive cues more visible, learn how to shape your environment to break bad habits and build good ones.
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