2017, Small Primal Habits
SPH Lecture
http://www.smallprimalhabits.com
[0:12] Beliefs I think the first time it just kind of do a level seven first few minutes was going to talk about what a limiting belief is some buzzword you may or may not have heard of and we ran over and finish with what you can do about them.
[0:28] That's important because it's nice and easy to talk about things differently you have to action them.
The breaking down the definition of thought I would just kind of go to Marion Webster and give you the definition of a beliefs which is a state of mind in which a person thinks something to be the case,
the reason I ask I know started with the definition is because I want to call out.
The person thinks something to be the case so it may or may not actually been to be true.
Limiting beliefs tax on to that belief system by saying those beliefs that you are believing that constrain you in some way just by believing in them.
So an example that I think is is one that hit me cup in the face early on in my.
Journey of health and fitness was that.
To lose weight by controlling my diet I didn't have to worry about cardio that was like a.
I know ha moment and it turns out my first ten years of working out I just had this.
Limiting beliefs that if I was going to lose weight yeah I had to earn it and the gym turns out not the case that's just one example we're going to talk through a couple.
I pulled this random survey and I say random cuz I don't know where I got the results but.
Just so you know thanks to Google I feel lucky I'm too old can't do that I'm too old I'm not smart enough don't have the education I'm afraid of trying failing.
[2:11] And then five not really related but I have to have money to make money the next Arts.
Thinking about the type of limiting beliefs so what are some limiting beliefs.
Around health and fitness we've already talked about quite a few believe it or not in this lecture series since we've started in beginning of the year so we were doing keto we talked about last Olympian beliefs around.
I have to have carbs I have to a certain way if I'm going to lose weight you know calories are the most important thing those are all limiting beliefs.
So I.
Are you want to do cardio to lose weight but the point is those are all things that are resisting you to do chain change so just off the top of your head since you today,
what are some limiting beliefs that you've hit in Coachella people about ketosis.
I would actually that that the carbs I would say is the number one people have that Dogma.
So I just want to throw out there that there is carbohydrates is not an essential. So what about.
Pyramid and the loading screen.
[3:41] Since you're bringing out some things that I think it's important to talk about,
so not so much about those particular facts in general,
but just those are the type of things that you start to form those you probably don't even realize it.
Triggers to make you think.
Dead or analyze whether not you might have a limiting belief is if you jump right to I can't do that.
Jump right to that then obviously there's something in your that you've been thinking about that you are already saying I can't cuz as soon as you say can't you can answer so.
If you if you can even don't even know where to start on a new challenge like those are all things that when those come up and those pop and you're heading to start challenging the way you're thinking to say what why why do I think that.
In
on the surface.
Sometimes you can start to believe something but down and your subconscious you don't know.
I think for me one day I kind of looks down and I automatically cut the fat off my piece of the meat and turned and moved it to the side.
Four backs your food pyramid comment I automatically think well I haven't had any cyber today because that's the big part of the pyramid but when I was in 5th grade that's what I grew up with Ray Seville.
[5:15] Autopilot icon autopilot thinks the things you do that are on autopilot I think those are the beliefs and that's that subconscious piece that you got to start,
figure out how to raise those things up to the surface so you can start to deal with her.
And we all have ton we all have tons of them what kind of what kind of ketchup.
A few things that I like these sayings in the Indies are on your quotes off the internet from different podcast different things.
The phrases that you could you almost can catch people saying and when you do that you know that that they're starting to write so.
Well doesn't matter what to eat today because tomorrow I'm going to start over and start training hard so I've given up on the day today is just going to go do whatever I want so they.
That's got that beliefs and well they can always start their diet tomorrow.
Endured not going to deal with today that they're limiting themselves by saying it's my next the next thing I put in my mouth it's not you know the.
The next thing I'm going to do tomorrow you know you only live once I can't pass this up.
[6:29] I caught myself doing that I was in Chicago and I was my family went out for the deep dish Chicago pizza and I had it on me I had no carbs in a while right so much,
I'll call this a meal.
In my head and you know I thought I can't pass this up I'm in Chicago still 45 minutes a whole entire row do you know what I ate that piece of pizza and it was so disappointing me like I could I said back there Isaac so excited.
Hygeia gyp Tustin CA,
the point the point of matter is is I was so is that good,
are you like a pizzeria Uno or something,
what would you like missing the point the decision was.
I was so looking forward to that I totally went off and you know when send done I like has like now I feel like crap now.
[7:32] I really did.
Stomach pains lovely stomach pain that I just hate that you guys had you know how I felt.
[7:49] We could smell great and I just took one bite.
Life in to taste good.
So you grew up thinking Garcia's Pizza you have mental connection to that because of your childhood.
Yes it's the same type of thing she's so we're heading down the right path of this then another one is I be rude not to have a cupcake for somebody's birthday.
You know a retirement insert event here.
You know I see I see no thank you all the time and it is now and then they hit the other one well you know what's one brown and one piece of cupcake what's that what difference does that make the point is dependent personality mean you can't stop with one sleep.
Was the commercial laser Pringles whatever they're promoting the fact that they're addictive.
But anyway the last one is it's been I've been so good I'm kind of falling back to my pizza Pinto good I'm just going to take a break from this whatever this is.
So you guys are starting to follow along with me which I really like but the bottom line is whatever is embedded is your beliefs that turns in your reality.
So what I'm going to talk about is where they come from we already hit on quite a few of them so I'll jump right to past experiences or the biggest thing though.
Done a certain way for a long. Of time and you're not going to use it embedded in yet like it's back to my auto pilot comment.
[9:28] What we can't do is let our past experiences influence our future possibilities in it and that's why I wanted to bring this up as a standalone topic so.
How do you eliminate as limiting beliefs yes I did my car in the parking lot.
Vitamins and you guys all past the perception of work.
In my head three things in energy Google you'll find all kinds of different stuff and 20 steps blah blah blah but really I think it boils down to three little.
Acknowledge that you have them which the fact that you guys are here and talking about it listening and making comments you've acknowledged that you have them the best thing to do is identify which one.
Then figure out how to replace it
first step of whatever but.
Identification is hard it's almost like you're probably an onion right you can I deal with one another and you find out you got another one with the replacement is I think we're there.
He says that's why I spend the next ten minutes talking about how to replace those mindsets and changer have a.
[11:02] There's a few kind of lead Concepts that I like to talk to people about when we're talking about changing habits and.
Kinda depends on the person's personality if they're like that 100% just lay the plan out and I'll do it then by all means.
Go cold turkey change in and be done with it but for a lot of people that's okay that's how you are so you know that that's great if you can do that fantastic.
But sometimes for the rest of us people who are not like that included
I got to do.
Few different things to try on a suit myself but you know lower down those barriers and make it easier if you want I'm going to talk about it taking small steps forward.
And stacking habits on top of them so basically to me those are the two big strategies.
Change your habits and obviously another there are tons and tons of different things you can tackle so that's why I like to break it down into small pieces so it talk about a couple of different concepts I like.
[12:14] First one is a clean slate.
So you're going through your life and some piece of your life is changing consider that a good time to wipe the Slate clean start over so it's a.
Yo you got a new job at work same company just a different removing a desk whatever so hey I'm going to take this opportunity of my new desk.
To embed some new habits cause I already got she's my habits anyway me I'm driving to a different building that kind of stuff I'm going to avoid.
My trip to work where I go by the donut shop and I'm going to drive by a different place to get a coffee or.
I want to completely change I got you know I got a gym membership but I'm not really using it so find a new class.
We talked about today almost.
Find something that you like in that just that fact that you're doing a new class and you're signing up for it can get you engaged and.
All seems too crazy don't have a new situation.
Find us a new hobby but yet that friend that you always want to talk you talk with or the person from work that you haven't been able to catch up with just working walk around the building.
15 minutes so just walk around and see how your new job is doing whatever that is.
[13:45] Taking that and then you stack it with something else it's like you're killing two birds with one stone only we're not killing anything.
[13:55] The next column is convenience and this is where I had to concentrate cuz I got to be honest I'm kind of lazy so I have to remove barriers from myself so do that mass prep.
This we could be a great example I did not do Mass prep cuz I was gone over the weekend and then isn't suffering yesterday I had to eat in the cafeteria.
[14:19] That said actually vegetables
but.
Keeping healthy snacks you know right now I've got a couple avocados on my desk at work you know keeping those a couple weeks ago I talked about my the emergency meal.
You know having the frozen salmon or tilapia cooked up to let tilapia in the frigerator freezer whatever.
For the health and fitness aspect you got you know just
get a gym locker.
Sheep and then you can put all your gym stuff in there they never have the excuse of I can't go to the gym because I got my sneakers.
Clean Pantry of all the stuff that you don't want to eat so those are all convenient things where you're removing the barriers or you're adding something in to make it more convenient for yourself.
[15:16] If you've been to these sessions before you'll know I'm not big at tracking honestly this is all those three ideas the one IDM presenting that I don't do but that's okay because.
There could be something really easy leg just grab a blank calendar and do the you know what the.
Everyday I do X and I want a big slash through it CC that instant gratification have some people call that the Seinfeld.
Model MyFitnessPal we talked about anything you do around meats that your.
Your light activity with it I beat you know your fancy fitbit's and or Tech watches.
Cuz it's too much to put Apple where in Android Wear on there but whatever you're doing that is the one thing I actually do do heart rate variability.
[16:17] Find a factor this important to you and track it we've mentioned weights not very good but find something that you do like.
And Trackside what's HRV heart rate variability
and that means.
Wells house on the whole topic into itself but.
Heart variability is so you know when you work out,
almost every machine has a heart rate monitor where you can put your hands on it so your heart rate is in the more exercise a higher my heart rate goes in and they break it down into a good fat burning Zone.
Wow talking about something's not even Nature View,
variability is your the attracts the heart rate pattern to find out the,
differential in your Beats so as you get fatigued you become more regular,
even though your heart rate beats faster your beats per minute can stay the same but they just the variability of those beats can change in and that so it's a good way of.
Tracking your fatigue
tell Janine to.
Primal detail in I would actually love to talk about that at some point I could bring in a hurry mother and we could all do.
In the cool thing about HIV if I'm stealing from the presentation that I have yet to give but you can see you can see it that was the first time I could see meditation doing.
[17:54] Because if you put your heart rate monitor on your senior hrb you can kind of see the thing and then you meditate and then you look back at your monitor you can see oh wow it actually went down.
[18:07] South pitch for meditation
so we got a few more slides but this is where the meat comes in.
For call out to have it stacking because I see this is the.
Number one saying I try to get people to do when they just don't know where to start
so.
Everybody's got current habits in the one I always say is well get up and you brush your teeth right or you go to the bathroom whenever you get out of bed and do something first usually go.
[18:44] Find something you could stack on to that so whether that be if we're going to talk Fitness yours going to do a couple of air squats or push-ups.
Before you brush your teeth.
Or some of the things that you can do is make something that's so easy you can't not do it so.
Everybody here brushing brushes their teeth I hope so flossy note will get very success line.
Father not just kind of personal habits I'm not a good Foster cuz I hate doing it but so aloud books.
It is almost as a concept around 1 to.
And then once you do that one then you kind of do the others that's one where you make something so easy and.
[19:41] Morris one pushup.
You did the one like I got another one in the all ripped another one out so those are small things that you had that use stock on something else.
[19:57] And then the key is to iterate on that so if you consider this your actual earned bill.
[20:04] Find out if it works maybe push up didn't work for you you want to learn something different you're tracking success you've created a habit that's too much that you can't seem to integrated in so it's a.
Inbox zero I would love to get to inbox zero but.
The Habit I've not be able to in bed but maybe I can leave that goal is too big for me I need to find something that's smaller around you know just checking my email 3 times a day and no screening for.
Yeah things that come from the SR in managers cuz of the most important
the point is you every.
And try to add other positive things on it so that's the concept of okay one small step one small step one small step increasing you learn back and say,
wow now I spend like 15 minutes stretching and exercising in the morning when I started with just one pushup.
[21:07] The concept around habit stacking so will be done a little bit early today but I do want to give you some actions.
[21:17] I know activate is a.
A active cat team health and fitness related things but there are a lot of things that.
We're not talking about today that use also might have living in Belize around money finances mindfulness I had.
Couldn't believe I would ever meditate she asked me if I've ever meditated before five years ago it said it's the stupidest thing ever I can't sit still.
I'm not good at it now but I'm way better small steps forward right
but my challenge to you is Take 5 minutes.
Think about what goals you have in your life that you're not making progress on.
A knowledge and identify to the going back to our three steps.
[22:12] The knowledge that you could have a barrier to try to deal with.
Identify what it might be and then try to figure out what habits are going to change to try to replace that belief.
So that you can make small steps forward and then repeat so 5 minutes.
Pick one area find one belief that you think might be a challenge in your life and then spend.
Rest of that 5 minutes saying what happened am I going to try to change first not trying to completely change your life just take one small step for.
So with that kind of ins my presentation first presentation of actually ended early on to.
370.
Are now open it up for any questions concerns anything you want Cher talk about.
This type of
topic was even interesting and notes a little off from our standard.
Topics in the past but they may like it.
Have anything other thinking about now that you've got this that you're like.
[23:39] Wonder if.
I can't do one pushup since I know your morning routine so before you feed the cats he go to do a push-up before you feed before you hit the farm.
Hip hit a push-up want to hit the barn.
[24:03] Butter.
[24:08] Any type of person that you talk to.
Eating very much and you notice things about your habits and she changed it and you start to talk about what you're doing and going up.
I know to believe but is there any anything behind that we know of any.
There are some.
[24:46] So it is a subset of subsets like.
With that said though I would say that depending on where you are so to me in my head I think I own if I presented as before or.
But in general but.
People cut fit into high level three categories that carb type the protein type of the fat type in HD.
If you put those like meet me on on my scale that card type and that fat type or pretty far apart.
And the person who is a solid car person in there following the pyramid in there taking their pyramid in their flip it upside down.
I mean that that's it that's for some people that that they think this is didn't work for me because you know.
You know some people have to have the interns intern step for the hit that protein type Tuesday need to ship that body up so.
Did you can you can be so far challenge the
you cannot see how you get there.
And if it's tough It's it's hard to put people like to give it lip service and then you know that either there's a reason I know I try to Days Inn in NY.
[26:20] Everyone can.
Outside of those who have the illness that truly isn't right so I know John and I have both.
I have a lot of metabolic damage.
People like me but John is not right so John can get a lot more carbohydrates than I can he can he can adjust his Cheeto to himself and very differently than I do.
So I mean is back to the guidelines everything that we talked about is really a guideline and this is a very individual eyes.
Start out at the guideline and then adjusted to you so if you are someone like John who can consume or five of carbohydrates you just have to know your own body,
I'm texting is a great thing to do so that you know where you're at with that but.
What you truly have that disorder that you cannot process the facts then anybody could do it not everyone.
[27:35] We all have our lives the right thing to do and I openly that.
My personal experience I did though.
I did the exercise I workout 6 days a week I ate what the doctor said I could not lose weight I gained all this weight I ended up at 264 pounds something was not working and everybody.
Every doctor I went to their response to me was keep the spoon out of your mouth.
I'm going to starve to death I don't know what that means right so I follow what you're telling me and it's still not working.
You have to know what your body is enough the realization that I came to I found what works for me and as I lose weight I can adjust that.
[28:39] Yeah just had to just a little bit on to that and you know they're.
Keto is generic Ray and there's different approaches to keto and then and some people swear by a different approach because it works better for their body.
And I do think also that you may have a certain body type of overtime you can you start to change,
so you know the environmental characteristics can impact your jeans and you're not going to go from.
You know a different swinging in different body types but I do feel like you do come it changes over time.
Enkido that work for you two years ago mean up mean I work for you.
You know today and you need to eat that or if you start doing an ultramarathon obviously you're going to have to figure out how that that changes but.
But I think those are good Concepts but to go back to the material when somebody says you can't do that it's like especially the gym bodybuilding.
You can't do that keto just Google keto bodybuilding and you'll see tons of people that are doing it so.
Can't is a very strong word obviously people are doing it obviously it's working for some people so you just got it you know you can do it you just convinced yourself that you can't.