5 Underrated Habits To Get Lean | Starting at 30% Body Fat

Summary

Dr. Michael Diamonds, a scientist and medical doctor, shares five crucial habits for achieving a lean physique, emphasizing the importance of environment, imitation, temptation bundling, habit stacking, and identity formation. He discusses the social and digital influences on health habits, the power of surrounding oneself with positive influences, and the significance of starting with small, consistent changes. Dr. Diamonds stresses the need to understand one's 'why' and to create an identity aligned with health and fitness goals for lasting transformation.

Takeaways

• 🔬 Dr. Michael Diamonds, a scientist and medical doctor, emphasizes the importance of habits over specific diets in achieving a lean physique.
• ⏱️ Transformations can occur in as short as 90 days to as long as 7 months, depending on the adoption of key habits.
• 🤝 The social environment significantly influences habits, with studies showing that obesity can spread through social networks.
• 📱 The digital environment, including online articles and social media, has a substantial impact on dietary choices and food trends.
• 🏋️‍♂️ Disciplined environments reduce the need for personal discipline, suggesting that managing temptations is crucial for habit formation.
• 👫 Imitation is a powerful habit-forming tool; aligning with individuals who exhibit desired behaviors can foster similar habits.
• 📺 Temptation bundling combines enjoyable activities with necessary ones to increase the appeal of tasks like exercise.
• 🔄 Habit stacking involves linking a new habit with an existing one to leverage consistency and form new behaviors more easily.
• 📈 Starting with small, achievable habits and gradually optimizing them leads to sustainable lifestyle changes.
• 🧘‍♂️ Defining one's identity and 'why' behind the transformation is fundamental for lasting change and intrinsic motivation.

Q & A

What are the five habits mentioned in the script that can help one get lean?

The five habits mentioned are: 1) Disciplined environment, 2) Imitation, 3) Temptation bundling, 4) Standardizing habits before optimizing, and 5) Clarity of why or identity.

How does the social environment influence obesity according to the study mentioned in the script?

The study found that if a person becomes obese, the chances that their friends will also become obese increases by approximately 57%, indicating that obesity is influenced by social connections.

What is the significance of the digital environment in shaping eating habits as discussed in the script?

The digital environment, including online articles and social media, influences eating habits by shaping what people learn to eat and what food trends they follow.

What does the speaker suggest to change one's environment to support healthy habits?

The speaker suggests changing one's grocery shopping habits, cutting off friends with poor influences, and unfollowing social media accounts that promote unhealthy foods.

How does the concept of imitation relate to habit formation as explained in the script?

Imitation is related to habit formation by following the behaviors of close friends, family, the crowd, and influential people with status, which can lead to adopting their lifestyle and habits.

What is temptation bundling and how does it work according to the script?

Temptation bundling is a strategy where an activity that provides instant satisfaction is paired with a task that needs to be done, making the task more appealing and increasing adherence.

Why is it important to standardize habits before optimizing them, as mentioned in the script?

Standardizing habits before optimizing ensures consistency and makes it easier to establish the habit. Once the habit is ingrained, then it can be optimized for better results.

What is the significance of understanding one's 'why' or identity in the context of habit formation?

Understanding one's 'why' or identity is crucial as it drives profound and lasting change. It helps in creating a new identity and aligning actions with that desired self-image, leading to sustainable habit formation.

How does the speaker suggest using the strategy of habit stacking to improve habit adherence?

The speaker suggests pairing a new habit with an existing one, using the existing habit as a cue for the new habit, making it easier to incorporate and adhere to the new behavior.

What does the speaker recommend as a starting point for someone looking to get in shape?

The speaker recommends starting with simple, achievable habits such as walking a certain number of steps daily or not eating fast food, and then gradually increasing the intensity or complexity over time.