Habit Stacking: The Secret to Sustainable Wellness and Metabolic Health

Ever wonder why healthy habits seem so hard to maintain? The secret isn't superhuman willpower—it's strategic habit stacking. This engaging exploration reveals how tiny, consistent actions can dramatically improve your metabolic health when properly integrated into your existing routines.

Discover the science behind habit formation and why attaching new behaviors to established routines—like drinking water before coffee or taking five deep breaths before meals—creates powerful momentum with minimal effort. We break down practical morning, mealtime, and evening rituals that optimize metabolism, stabilize blood sugar, and reduce stress. Learn why eating fiber before protein, taking post-meal walks, and creating phone-free evenings aren't just good ideas but metabolic game-changers.

The journey toward better health doesn't have to be lonely. Research shows having social support makes you 65% more likely to achieve your wellness goals. We discuss finding accountability partners, joining supportive communities, and surrounding yourself with like-minded individuals who elevate rather than sabotage your efforts. Whether you're an introvert connecting online or an extrovert joining group activities, we explore options for building your personalized support network.

Ready to transform your health one small habit at a time? Start with just one tiny change and watch as it snowballs into sustainable wellness. Connect with our community, share your progress, and discover how mindful choices each day create remarkable results over time. Your journey to effortless healthy habits begins now.

Chapters

• 0:48 Introduction to Long-Term Wellness
• 1:52 Understanding Habit Stacking
• 4:18 Morning and Mealtime Rituals
• 6:05 Evening Rituals for Metabolic Health
• 8:03 Building Your Support System
• 11:45 Finding Accountability and Next Steps

Transcript

Speaker 1: 0:25

Hi, how are you? And so today's lesson is discussing ways to long-term wellness, like kind of habits, improving your habits so that you kind of have it stack, shall we say, and it becomes a ritual that your metabolism starts to go oh hey, I can do this, I can do this Right, so it's part of your equation. How do we do that? So think of it as, again, sustainability, mindful ways, each and every day. It's not drastic change, but it's small changes each and every day, consistent over time, helps relieve the willpower because you can do this. The small, tiny habits help you get into these healthy behaviors and it becomes a little bit more effortless, like that almost autopilot, but in a good way. You're gonna habit stack, we're gonna learn how to like, get those daily rituals on a daily and strategies to make yourself get into these habits that are almost automatic.

Speaker 1: 1:29

Now, what is habit stacking, or tiny habits that you could do? It's basically saying linking one habit into your life easily. So say, you have coffee every day, how can you add in maybe an additional habit to that? So for me, my habit is my morning is lemon water and my vitamins. Then I add in after that my break, fast tea or coffee with collagen and some of my other adaptogens that are in my coffee. So my mushrooms and adaptogens and some other oils, my vitamins. So when I paired them together, I remember that's what I do as my morning. I also pair my morning intimate. So I eight to eight, let's say, is my 12 hour. I don't start eating or doing things until after I've had my water and I try to make sure I'm in that window. Why does this work when you pair one with the other? There's many famous books on this and I can't take credit in any way. I'm just, you know, reiterating, like the tiny habits, you know atomic habit book, and you know, getting yourself into these little habits will help stack better understanding. So it takes a little less effort when you attach it to something, you're using it as routine and it becomes consistent and reduces yourself becoming like fatigued and tired, because it's a little bit easier when you have it. Stack or add things in for your metabolic health and add these small steps. That's why I'm very big on saying it's a mindful way. Each and every day makes your um, it boosts your metabolism, it boosts your mood, um.

Speaker 1: 3:19

So let's say, here's a habit, a morning ritual. You wake up, you drink 16 ounces of water, even if it's eight, before you have coffee. That is my habit. I definitely have that in mind. Another habit you brush your teeth and during that time maybe do some breath work. Maybe do a massage on your face. Maybe it's tapping to help de-stress. That could be it, I'm not sure. A habit before breakfast. Maybe you can do some stretching. I'm not sure. A habit before breakfast. Maybe you can do some stretching, you and your loved one. You know you do a little bit of walk around the, you know the room. Maybe it's just giving yourself a moment right before you wake up, instead of just up and waking up. Hydration and movement stimulates digestion, stimulates GLP secretion. Deep breathing lowers stress and stabilizes your blood sugar. So let's think mealtime rituals like blood sugar control. What would be a habit Before eating?

Speaker 1: 4:18

Take five breaths, activate the parasympathetic system. You can touch your ears, close your eyes, take a deep breath, exhale, start your meal correctly. Look at your plate. What's on there? Okay, yes, you're going to have cheat meals. Yes, you're going to have pizza. Sometimes you're going to advise from here and there, but what are you starting and how is your plate? My mindful plate will be protein, fiber carbs. I recommend the fibers food first, like the greens and the even potatoes, before then the protein, then the carbs and then, if you're going to have a sweet treat, you can have a small one at the end of the meal and as also um stacking habit after eating.

Speaker 1: 5:08

Maybe you want to go for a walk, maybe you want to help lower the blood sugar, especially the bigger meals. You know, instead of you know going and sitting down and going to sleep, make it a habit to maybe go for a walk. If you can Walk around the neighborhood, walk around your house, whatever that is for you. Find some steps, do something. Eating protein prevents insulin spikes, supports the metabolism. Post-meal walks increases your GLP-1 secretion, reduces fat storage. So I usually try to get a walk-in for the big meal, or at least by the end of the day Evening ritual, let's think of one. All right. After dinner you take some magnesium or herbal tea. So for me, I do enjoy adding my herbal tea and some adaptogens, and I will add in magnesium um as my nighttime routine to help relax. Now, that's not for everybody, but maybe it is for you.

Speaker 1: 6:00

When you're sending your phone down, make sure you dim the lights. Put um, I have on my computer and on my phone. I already have it set in my alarm. The red light is off. I'm nighttime routine. Do not disturb me. I will not answer the phone until my next. You know intermittent fast tracking and you know it's got to be an emergency for me to answer the phone that my phone itself will be on. You know, no blue lights. The computer itself will be lower, dimmer, because I don't want an environment that will disturb my sleep in my life.

Speaker 1: 6:34

Now, was I like this before? No, I was not, but I am now, and this is the way that I live, so that I can have metabolic health, longevity and a better way of living. Now, why does magnesium and herbal teas work? You know they support the sleep and stress reduction. There are other ways that you can do that. Blue light blocking.

Speaker 1: 6:55

Now the thing there is about, you know, helping with melatonin and a better sleep quality, sleep optimization. I talk about that and discuss different ways to do that. And then journaling. Maybe that's for you, maybe it's movement, maybe it's breathing. Now, what is that habit for you? Everybody has different ones. I've just identified a few of them. Choose a new one for you. I'm not sure what that is for you. Maybe it's 10 squats. I've talked about how that every 45 minutes you just do 10 squats a day, you're going to help reduce the insulin resistance within the body because those large muscles will help with your body. I'm not sure what that is, but you know those are just ideas, right? We just talked about some of those habits. Now how can you do this?

Speaker 1: 7:40

You know sometimes you need a support system. Also, your behavior and your um, your stress or your psychological mindset may be off and it may need some support. So making these life changes you can't always do alone. So you know, get your whole house on board as much as possible. I mean having little ones to be on board on healthy eating isn't always easy. But I have a little one and I have to tell you we talk about what we eat. You know we don't talk about it in a bad way. I still give him chocolate, I still give him pizza and fries, but we talk about the benefits of having apples, the benefits of eating small. You know, eating for our body and exercising and having those conversations and having accountability at any age, and also the support with all your family and your friends is critical.

Speaker 1: 8:29

Support system helps you become sustainable, helps you understand that it's okay to be where the way you are, and and when you surround yourself with people that are drinking, eating like junk, don't be surprised if you feel like crap, because, yeah, you can do that and that's okay. And if that's where you are in your life, fine. This course may not be for you or this conversation may not be for you, but wherever it is, even if you can start one habit and then it circles and then it kind of like you know snowballs into something amazing, let's do it. You know, if you need a support system, I'm here to help motivate you. I'll put in more the link of our group. I think I have a Facebook group, a Reddit group and an online community and you know, at some point you know ways to reach out, because when you have support, it helps motivate you and have consistency. It helps reduce your stress and your emotional eating. It provides you connection we all need connection in the best way possible. It helps you push through some of those plateaus. When you're with someone that also is in the same boat as you or understands where you're coming from, they're willing to help you and encourage you and give you good feedback. Whether it's positive or negative, they'll help give you feedback. It boosts your confidence, gets you into the right mindset.

Speaker 1: 9:48

Research has shown social support helps you be sustainable and get past plateaus and through your life 65% better and achieves your health goals even more. How do you bring that support to yourself? You know you can find a group online check with your family, your friend, your spouse, your colleague, schedule regular check-ins weekly, maybe even just a text message hey, what did you eat today? Take a picture what you want to do a workout. Maybe we can meet up, share a challenge. Maybe you can't meet up and maybe you're in a park. When somebody is in, like you know their state and you're here, but you still want to get reached together. 5,000 steps hey, can we do that together? Can we get that in? Let me know how you did. I have a tracker. Are you doing? Okay? They even have apps. Now you guys can kind of talk together.

Speaker 1: 10:42

I think Fitbit you can connect with different individuals. You know, be around like-minded people. It's very helpful when you're around people that are into exercising and into movement. You know you get yourself in the right mindset. You know, maybe it's a running club, maybe it's a yoga, you know. Maybe it's a running club, maybe it's a yoga class, maybe it's a gym buddy. Um, get into a structured class, whatever that is for you. Maybe it's just online. Connect wherever that is for you.

Speaker 1: 11:07

Meet yourself where you are not sure if you're an introvert or an extrovert, but try to surround yourself with people that will support these healthy habits and not bring you down. Um, you know, I will have some resources and connection and community. But, you know, get that. And then also, you know, find the right professionals that will guide you in your metabolic health journey, whether that's, you know, integrative provider that identifies metabolic issues, endocrinologist, whether that is a comprehensive team, think of that. Maybe it's your primary care doctor, maybe it's a cardiovascular doctor, a heart issue personal trainer, health coach, a therapist needed for discussing about your emotional eating and your stress, wherever that is. Meet those guidance and get the experts that you need to discuss this with. I'm here just as one part of the equation. Your support is needed and then it helps you get to engagement, it helps you make your wins.

Speaker 1: 12:10

You know the goal is to get you progressing, to get those small victories, to get past the plateaus, to get past the different challenging moments. Maybe give yourself a 10-day challenge, maybe a 30-day challenge, those small victories to get past the plateaus, to get past the different challenging moments. Maybe give yourself a 10-day challenge, maybe a 30-day challenge, and then get those checkouts. I know you can do it. Find one habit Let me know you know, comment or reach out and tell me what you did. What did you find? An accountability partner? Did you find a group? I'll have a group on here and online team that you can reach out to and I hope you're doing well and I'll check back with you. And another lesson Make sure you make it mindful way each and every day. Thanks so much and have a great day.