Healthy Lifestyle

Is a “Healthy Lifestyle” Really Possible? [Podcast Episode #067]

It seems to be the latest buzzword (or phrase) in fitness circles these days...

"Just choose a healthy lifestyle."

No more diets. No more crazy exercise plans. You just need to make it a healthy lifestyle.

​This sounds great at first, but what does a "healthy lifestyle" even look like? And is it possible to un-train years of bad habits to suddenly achieve this glorious healthy lifestyle that everyone seems to be raving about? Listen here to find out...

Episode Resources:

Is a "Healthy Lifestyle" Really Possible? [Full Text]

Dave: Hey, thanks so much for joining me in this episode of the Make Your Body Work Podcast. This show is all about helping you live a healthier and a happier life. I’m excited about today’s show because when I read this question I’ll admit instantly sort of my back got up a little bit.

I felt a little bit like it was speaking directly to me and maybe taking a little bit of a shot at some of the messages that I try and convey through my writing and through this podcast. It’s probably something that if we’re all honest with ourselves maybe we’ve thought about ourselves at some point and sometime. I’m going to dive right into Sadie’s question.

Sadie says “Hi, Dave, I love your podcast and the great guests you have, but I have one pet peeve that I’d like to share. I hear this message all the time, make it a lifestyle. It’s not just your show, this is something that I hear and read all the time. I understand that it would be ideal to make healthy choices a lifestyle and not a daily grind, but for me I don’t ever see my life becoming a breeze of healthy choices. I don’t mean to be negative, I will continue to strive to be better, but sometimes I think that this elusive, healthy lifestyle really is just out of reach for most of us.”

Sadie, thanks for your honesty and for writing it. I really appreciate that and like I said at first my back got up and was like I do believe that we should all make it a healthy lifestyle and it shouldn’t be a grind, but I appreciate the truth and the honesty in your question and in your statement. It’s not always going to feel like a healthy lifestyle.

To repeat what you said, you said it so well, it’s not like our life is always going to just become this breeze of healthy choices. We are going to struggle, it is going to be a grind at some points. Is that idea of making it a lifestyle … Is that just something we say or is there truth in it for everyone?

I have a really great guest today who … She is an expert in the fitness world, but really comes at things from a psychological and a mind transformation perspective. We’re going to talk about this, about making it a lifestyle and how it is possible for everyone, so I’m really excited to introduce to you Melissa Kathryn.

Meet Melissa Kathryn

Melissa Kathryn

Dave: Hey, Melissa, thanks so much for joining us on the show today.

Melissa: Thanks so much for having me. This is so fun.

Dave: Yeah, you and I, we actually met recently because I am a guest in your upcoming summit and actually by the time this podcast airs your summit probably just ended, but do you want to tell us really quickly what that summit was all about.

Melissa: Yeah, and I loved our interview. Thank you for being a part of that. It is called Done with Dieting and it was the number one online event to lose weight, stop dieting and emotional eating and love your body now.

This is really … My plight and mission is to free people from dieting, to learn how to lose weight effortlessly and actually reconnect and build that relationship and heal that relationship with food. Make peace with food, make peace with themselves, so they really thrive in life in a body they love.

That was just super kickass and spoke to that and gave people a lot of great, not only guidance, but actionable tips. I’m big on being able to get results through the duration of a program and to be able to put things into action right away. That’s what you and the other speakers provided for the audience and I was really, really proud and just super grateful to have been able to create something like that for free for everybody.

Dave: Yeah, you know what’s cool, too, is I was looking at your professional bio page and you have some really interesting pictures. Actually, I’ll put this in the show notes for listeners because I think you’ll probably want to see this. For listeners if you go to I’ll have this picture there.

It shows you in your state, what you call emotional eating, a picture of you when you were in your dieting phase and then you in your healthy and happy phase. It’s really cool because when I look at your dieter phase in particular, you’re in a swimsuit, you must have been getting ready for some competition?

Melissa: Yeah, I was a fitness competitor, I won best body division in the International Natural Body Federation.

Dave: I love the fact that you have that labeled as a dieter and I’m assuming … Maybe you can tell the audience, what did you think about your health in that stage?

The Dieter's Prison

Melissa: It’s so funny that you asked me that today. I was working out earlier and sometimes you’re on a lot of different events and I’m like god, if the same person’s listening to me I’m [inaudible 00:04:56] they’re going to be like oh, god, here’s her story again, right. You and I both know there’s always so many facets to our story, but we end up just sharing this piece.

I was thinking about this earlier to speak to what you’re talking about. It’s like my story is almost split in these two, it’s actually three areas. You see it in those pictures, so when you guys do go to my Facebook fan page you’ll see it and you can actually click on it and blow it up and see what I’m talking about.

Yeah, in that space I had at that point in time … I was a fitness expert, I had been a trainer, I knew how to transform any body, I knew the science behind it. Then I was a certified holistic nutritionist and health coach. I knew all of these things and yet I was in what I call a dieter’s prison. From the outside everyone’s just like oh, Melissa’s just so healthy. Now they actually have a term for it.

I was on the phone with one of my friends, she’s an amazing psychiatrist out of New York City and she was on Done with Dieting, Terri Cole. She was like there’s a term now for the dieter where it’s like your Uber healthy, you don’t eat gluten, you don’t eat dairy, you don’t have bread. Basically, you have three food groups and it’s vegetables, water … Water’s not a food group, but you get what I’m saying.

Dave: Yeah, totally.

Melissa: For some people it is, it’s kind of scary. It’s like models with their orange juice and cotton balls. If you don’t know what I’m talking about...

Dave: I was going to ask you because I have no idea, what is orange juice and cotton balls for?

Melissa: Models will actually eat cotton balls dipped in orange juice to get the nutrients of the orange juice, but the cotton expands in their stomach, so that way they don’t eat.

Dave: Okay, that sounds extremely unhealthy.

Melissa: Yes, so I was in the fashion industry before I did this. To go back to what you were saying about … At that time I actually didn’t get it and why that was such a pivotal point for me was after I won best body and have a ginormous trophy almost the size of me, it’s the biggest thing I’ve ever … I was like oh, my god! I gained the weight back in six months. I say six months, I really think it was closer to three because I sabotaged myself, because I was still emotionally tied to food. I would binge, but I would binge on health foods.

When you come out of training like that … I for the first time was introduced to all of these fake foods like protein powders and protein bars that mimic candy bars. You take an ex … What I thought an ex-emotional eater, but it was still there because I never really got to the root of it. I just moved from one thing to … I went from an emotional eater to an extreme dieter, both being filled with deprivation and all coming from a lack of dislike for myself and feeling not deserving, not enough, not worthy.

For me it was like I’m worthy when I’m at a certain weight, but then getting to that weight I never really, really enjoyed or saw myself there because I was so worried I wouldn’t stay there. Everything I did was how can I stay here. Hey, Melissa, do you want to come watch football with us on a Sunday and I was like no, that’s going to … Oh, my god, I’ll be around … It’s all bar food. What, am I going to bring my own food? Then I’ll deviate from my diet and I need to get up for the gym in the morning, so I’m going to go home and make a healthy meal and sit by myself, so devoid of fun.

To answer your question at the time I was like … I thought I was just a … I thought I was like everybody else because I was like everybody else that stood on that stage and I thought that was a normal way to be. What really happened was I just had such an unhealthy relationship with food that if I had a good day or a bad day everything related back. Like I said it was that dieter’s prison. Getting out of that is what I teach people to do now, so that you can actually really enjoy your body.

You know when you talk to people and they’re like I don’t know why I thought I was fat because I look back on pictures and I look damned good. It’s like yeah, wouldn’t it be great if you would have actually saw yourself the way you were?

Dave: Yeah, oh, and it’s so interesting …

Melissa: You would have saved yourself a lot of pain, a lot of money, and you would have had a hell of a lot more fun.

What's the "Pinnacle of Fitness" Really Like?

Dave: I love the fact that you’re open and honest about your own story because I just love people who have been in the industry and have looked … kind of what we associate with being in the pinnacle of fitness. When you look at your pictures you can tell you’re in competition and it sounds like you won the competition, so obviously you’re the pinnacle of fitness, but you in your own words say it wasn’t healthy, it wasn’t fun.

It sounds like it was isolating, it put you in a bad psychological space and that’s the message that … We haven’t even gotten into the question for today. All the listeners out there, that’s a message that I want you to hold onto. That we shouldn’t be striving for what we see in the media as the pinnacle of fitness because it’s not fitness, that’s not healthy.

Melissa: Yeah, and what people don’t get, too, is … Listen, I can say this, for anybody that wants to do a competition it can be a great experience and it was for me in a lot of ways and it was also very eye-opening, it’s what led me here.

Competition can be used to push you to achieve better things, but it can also take over your life.

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I really want to address that when you see a fitness model, men and women, they are in that shape, they are living that way day in and day out. They’ve got four hours a day in the gym. They’re walking around with a cooler bag and their food. There’s nothing wrong with that. I still walk around with food.

I just went to a conference and I live what I teach. I know how to eat for my body, I like healthy food, I eat clean. I went there with sweet potatoes in a bag, cucumber sticks. I was pulling them out like they were apples. I brought my own oatmeal with protein powder in it and fruit and I just added water and I cooked it in my room.

I do those things because I like to rely on myself and I like to know what I’m putting in my body, but I’m also not afraid if I don’t have them on me. I’m not in fear around what that will do for me, but there are certain things that have become my lifestyle. You really want to get clear with yourself on what can you maintain for life and what is going to fuel you and make you happy and give you a life at the same time?

Dave: This is awesome. Everything that we’re talking about right now it is so tied into Sadie’s question and she said … You even use the word a few seconds ago, lifestyle. She says, Dave, I listen to your podcast and everyone talks about making a healthy lifestyle, make it a lifestyle.

She says I hear this everywhere, but for me, her quote is “I don’t ever see my life becoming a breeze of healthy choices.” What do you say to someone like Sadie who she just doesn’t feel like it’ll ever become a lifestyle for her.

How Can You Change Your Mindset?

Melissa: First off, Sadie, you have to change your mindset because that’s where all of this starts. When I said I gained the weight back I easily could have dug myself into a hole. I’m a health coach and you just saw me transform my body one way and eat it back within a millisecond. I could have sat there and been like I will never get where I want to be.

What I tell people when we’re going to make it a lifestyle is shift into what you’re gaining instead of what you’re giving up. Start to identify who you want to be because the person that you want to be is the person that’s listening to this podcast or you wouldn’t be here.

I just came off of running my Weight Loss for Life Retreat and an exercise that I have all of the women do there was I said I want you to write down who you are. The theme of the retreat was I am her, I’m already the woman, meaning you’re already the woman that you want to be, you just need to believe that. Then the rest of that will show up for you and be created around you.

Right now you’re in resistance to her, so there’s this conflict. I say I want one thing, but I’m doing another. When we want to start to embrace something as a lifestyle, one, take small steps instead of doing an all or nothing. I tell people to live in the rainbow in between. Instead of the black or white live in the rainbow and take baby steps to get there, so that all or nothing mentality isn’t going to work.

The other thing that I’m going to say is shift your mindset, start telling yourself that you are healthy, happy, and whole. That you lose weight easily and effortlessly, that you’ve already lost weight and feel great in your body. I have my women look in the mirror and say I love you, I honor you, I am you and I accept you. It’s these simple things that make a really big difference.

When we want to make something a lifestyle, one, it starts with small changes and as humans … Tony Robbins always said, “All we want to know is that we progressed forward. You don’t need to win a gold medal tomorrow. You just need to take a step on your way there.”

When you want to make something part of your lifestyle, it has to begin with small changes.

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What I want to encourage you to do in that exercise that I have, write down what defines you, who is the woman that you are, who is Sadie, who do you want that to be? From that, start living into her more and more, read that embodiment of you when you wake up in the morning and when you go to bed at night.

Put in there that she’s somebody that enjoys a healthy and fit lifestyle, that that’s a part of who she is. Start taking and identifying by somebody that’s healthy and fit instead of by somebody that is a dieter that’s always struggled with her weight and doesn’t see how she’s ever going to get here because all that negativity...

Feeding Your Subconscious Mind

Dave: Melissa, can I jump in there because I’ve got a question for you about what you’re saying, so many words of wisdom in there. One thing you said is to write down who is Sadie and this could be for anyone listening to this podcast. Who are you, who do you want to become and then you mentioned writing it down and looking at it in the morning and in the evening. Is that step in itself good enough? Will that make any difference?

Melissa: Yes, yeah, because what you’re doing is one, any time you’re going to bed, any time you can feed yourself something you’re feeding your subconscious mind. You want to feed it the highest, potent information possible.

Turn off your TVs, guys, stop watching reality shows and people yelling at each other or the news before you go to sleep and give yourself something to digest that will be on repeat in your subconscious mind.

I’m a hypnotherapist in the work that I do as well and I’ll have weight loss hypnosis and different things for my clients and my groups. It’s that subconscious re-patterning that really helps us and you don’t even need to have hypnosis.

What I’m saying is you just want to start feeding yourself that even if you say to yourself you’re fit and healthy, you’re fit and healthy, you’re fit and healthy. Repeat it over and over, I lose weight with ease, over and over as you fall asleep at night.

Reading who you are is going to cement that in your mind and waking up. What that’s proven is you’re going into a hypnotic state, when you’re sleeping you go into a hypnotic state, when you wake you’re still in a hypnotic state, so you’re highly suggestive and prone to take that in. It’s going to penetrate in your subconscious before your conscious mind has come in to take over with its negativity and banter and repeated wheels and tapes that are on repeat from days before.

We have 80,000 thoughts that are on repeat daily, many of which are from the preceding 72 hours. Before you let those come in let’s hit your mind with something really beautiful. Your subconscious mind doesn’t know the difference between a dream and reality, so start feeding it what you want and start in the morning.

What you think turns into how you act. Think positive thoughts.

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Dave: Melissa, this is so awesome and I just want to give you a little anecdote. I’ve done this actually myself fairly recently. I read this book called The Purpose Driven Life and at the end, the last chapter is all about developing this purpose statement. I created my purpose statement and I have it on my desktop on my computer and in the morning and in the night I read it and recite that back to myself.

That’s it, that’s all I do with it. It has changed my daily actions every single day since I’ve written out this purpose statement and I think that’s exactly what you’re saying is ... Sadie, and everyone else listening, if you start to look at your life and look at yourself through a different lens you will become that different version of yourself that you’re hoping to become.

Melissa: Hands down. I love that you just said that, yes.

What You Gain vs. What You Give Up

Dave: Now for Sadie I think that’s awesome advice. You gave another statement that I want to back to because this sounded so powerful. You said shift into what you’re gaining, not what you’re giving up. What does that mean for Sadie and everyone else?

Melissa: Because people have this notion around being healthy as like it’s this huge sacrifice, like you have to walk around eating cardboard and grilled chicken and broccoli.

Dave: And cotton balls dipped in orange juice.

Melissa: Yes, and cotton balls dipped in orange juice, didn’t you know? Don’t you love my words of wisdom? I’m like... what did she say? Nothing. Anyway, okay, I’m deviating. This is my ADD mind going wild.

Dave: Shift into what you’re gaining, not what you’re giving up. What does that look like?

Melissa: I appreciate that, Dave. Okay, what that really means is … It is, it’s looking at what are you going to gain from being your best self.

What is that going to feel like to achieve this goal for yourself? What is it going to be for you? How is this going to benefit you? How good does it feel to wake up and drink warm water with lemon instead of going and either having coffee right away or starving yourself until noon.

How good is it going to feel to read a statement about yourself that’s beautiful instead of waking up to negative banter and running out the door attracting in more of what you don’t want? How good is it going to feel to move your body and connect? Look at all the benefits. What are you gaining? I always tell people, fitness, it’s a happiness pill. It is like breathing. It is one of the best … It is, I believe, aside from breathing, the best thing you could do for yourself for happiness, for sleep, to De-stress.

There is absolutely nothing that when you really break it down, but you have to shift into this, that you’re really giving up. When you get out of the dieter’s mindset you recognize you can have whatever foods you want whenever you want them.

What you end up finding is the foods that you think you’d want to go crazy on if given the opportunity no longer are what you desire because they don’t feel good for you and that will happen in time, but you just want to start off looking at things as what am I getting instead of what I’m giving up. Once you shift a mindset that’s all you need for success, that’s it. It’s the [inaudible 00:20:33] of everything.

Dave: I love that example that you gave because Sadie again, we only have her question that she wrote in this email, so there’s probably lots of other things that if we sat down and chatted with her we could ask her. One of the things you just eluded to there was the fact that your tastes for certain foods will actually change.

I can imagine someone like Sadie who’s saying yeah, I’m never going to just naturally want to be a healthy eater. What you’re saying is that as you progressively take these baby steps towards cleaning up your diet your tastes are going to change, so that your desires for that unhealthy food are less and eventually go away completely. Is that what your message is saying?

Melissa: Hands down. Even in my journey I didn’t all of a sudden be like ah, I want [inaudible 00:21:12]. No, it was in steps. Then I started going, wow, I just feel so good doing this. Okay, I don’t want to do that anymore and this is fun cooking this way and I like knowing what’s in my body and oh, okay, this is great. Yeah, again it’s living in the rainbow, not in the black and white.

Life is a matter of balance between the "too much" and the "too little"

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It’s not like all of a sudden, Sadie, you don’t need to wake up tomorrow and green juice your way every day and no longer eat carbs and give up chocolate. It doesn’t have to be that way at all. In fact, it’s good to have balance. It’s good to have what you want when you want it. That’s what being healthy is. Yeah, it does happen in baby steps.

I have a client that … She signed up with me and it was like you will never get me to not eat soda, I love it. I said, okay, that’s fine with me. Let’s get started.

Dave: She was probably shocked, what you’re not going to tell me …

Melissa: If you love your diet Coke I’m not sitting here … I don’t forbid anything. That’s not why you’re working with me. This isn’t what this is about. Then about three weeks in literally she’s like yeah, it’s interesting, I noticed I’m only having a few sodas a week now, I’m down to three. I was like oh, okay, that’s good, so do you feel good? She’s like yeah, it’s weird, I don’t even really want them. Then all of a sudden she’s telling me she’s down to one and she’s like most of it, they’re like sugar syrup. I was like yeah, yeah.

Again I hardly said anything. She’s down to one and she ended up beautifully getting pregnant which was something she wanted with her husband, it just happened so quickly. Then she’s like … now that’s the last thing I want to give my child.

She’s six months into her pregnancy and she’s like I can’t believe I used to drink soda, it makes me sick even thinking about it, but she was for a decade addicted to soda. It was such a quick shift and it also wants to be …

When it’s on your terms and you don’t feel somebody’s telling you you have to do something you start just being in alignment and you’re like oh, this is interesting and you want to make choices that serve you, you just do.

Dave: What a neat story because I’m sure if you ask that client when you first started working with her can you imagine your life when it’s soda-free and she probably would have said oh, there’s … She did say to you, she said there’s no way I’m cutting out my soda and then all of a sudden …

Melissa: That was [inaudible 00:23:42] contingency to work with me. She was like you can’t get me off soda. I was like that’s fine.

Dave: Low and behold however many months later she’s living a lifestyle that is soda-free even though that was completely what she said would never happen.

Melissa: Not only that she’s calling it sugar syrup. I was hysterically laughing and I was like okay. She’s like I don’t know what you’re doing to me. I was like "I know, so awful! All these things I’m having you do." She’s so proud of herself and it all just happened in a way that just felt good, but I didn’t sit there and say no soda because what will that do.

Her subconscious mind is going to be like soda, soda, soda, soda. Then she’ll want it more than ever just like we do. We’re like little kids. You tell us we can’t have something even if we’re saying it to ourselves, what do we have? We go and eat it until it’s all gone.

Small Changes Really Do Add Up

Dave: That’s an interesting point, too, is you were talking about working with a health or a fitness coach, but even for someone internally … for example, Sadie, if Sadie was to say, okay, I want to have a healthy lifestyle and that means not eating any sugar, so I’m not going to eat sugar, I’m not going to eat sugar.

It’s this self-induced desire or … not desire, but a rule. That probably won’t last very long either because it’s like you said, that’s living in the black and white as opposed to that rainbow in between. What would be a better approach for someone who’s trying to shift their mindset without just going black and white?

Melissa: Honestly, just start … Meet yourself where you’re at. If you’re not working out right now you’re not going to go and work out 7 days this week. You might for one week and then what’s going to happen?

You’re not going to do it again and then you’re going to tell yourself you’re a failure. You’re going to keep trying to compare yourself to that one week when you made it for 7 days. How about you just start off 2 days, 30 minutes for 2 days and you do that for 2 weeks and then you add in a 3rd day.

If you’re eating out every meal how about you just start saying, you know what, this week I’m going to pick one meal and I’m going to bring my breakfast each day. Or you’re not eating breakfast, how about you just start having breakfast.

It doesn’t have to be these big things and it’s amazing how just one small change will change it all for you. You will feel so much better and all of a sudden you feel more proud of yourself. Then you’re going, you know what, I think I could do that for another meal and then you end up making more positive changes.

Dave: What a difference that would be. Say you decided that you’re going to exercise once this week as opposed to seven times this week, once this week and you did that and then chose to throw in a bonus workout, you worked out twice this week. What a difference in mental reward or mindset you’d be in after superseding your goal, going far past it as opposed to like you said, okay, seven days per week, I didn’t do it again, I’m a failure, I suck, I can’t do this. What a difference.

Melissa: Huge, right.

Make Your Body Work Takeaway

Dave: What would you say… We like to end the show with something called a Make Your Body Work Takeaway. I know we talked a lot about different things, different places that people can start and different mindsets people can get into to really shift away from that idea of I can’t.

If you had to boil it down to one thing that Sadie should start doing today and every other listener out there who’s in a similar position, what’s the one simple thing that people can do today?

Melissa: To get into the mindset?

Dave: Yeah, to get into that idea of I can make a healthy lifestyle my lifestyle. What’s the one thing they can start with?

Melissa: One, I would start with having a mantra and affirmation that’s in the present tense, I am, I have.

Dave: Can you give us a couple more examples? I know you threw some out during the program, but what are some examples?

Melissa: Yeah, no, no, I totally will, so this is just one. One, I would start with: I’m healthy and fit, I’ve achieved my goal weight and I continue to live a healthy and fit lifestyle.

Start putting out there that it’s already happened, that you’re already that person and start living in an embodiment of that. What would that person do? Would that person go to bed right now? Would that person drink water? Is that person going to eat when they’re not hungry? Start doing that.

The next thing that I would say is commit, so choose one, either food or fitness and do something. Again if you’re not working out right now do 2 days for 30 minutes. If you’re working out 3 days add a 4th. If you’re working out 4 add a 5th.

If you can’t add anymore days add more time or intensity. Really commit to yourself and see am I really committed to me, am I really in an embodiment of what I’m saying that I want. Am I really in alignment or am I just showing up and half-assing it.

Breaking the Pattern Of Continual Dieting

Then the next thing that I would say that’s shifting into that mentality is pay attention to where the biggest struggle is for you. If it’s late night eating start really sitting with yourself and understanding why.

There’s always four questions that I tell people. Ask yourself am I really hungry right now, what’s going on in my life, is food going to solve the problem, and what can I do instead, am I really hungry right now, what’s going on in my life, is food going to solve the problem, and what can I do instead?

From that space you’re gaining insight and awareness to yourself to actually interrupt this pattern of continual dieting and this belief that you can’t because there’s … It’s never about food and it’s never about fitness, not at all. Where there’s lack you will fill the gaps with food.

Start to identify where there’s lack, where are those gaps for you and the more that you can do that the more that you’ll fill those gaps and the less power and the less attention you will put on food because with food you know where we put our focus our energy goes.

If you look at your life right now and how much of your mindset, your time, and your energy is being spent thinking about yourself and losing weight that’s all negative energy being tied up instead of living your life. All that does is put more negative energy and pressure on you.

Like Sadie with her question, that’s going to leave you in a negative space and relationship to the very thing that you’re saying that you’re wanting and it’s going to feel like it’s far away from you. When you keep reiterating that it comes with ease and that you’re already it and you already have it then you’re telling your entire mind and body something that it’s never heard before and it will follow.

Dave: I love that and that is so practical. To reiterate that for all the listeners, I am healthy and fit and if nothing else let’s start with that. What a baby step. Twice today, when you wake up in the morning and when you go to bed at night tell yourself that, I am healthy and fit. I’ve been through things like this before, Melissa, and I’m sure you have as well. People will say oh, I feel silly or it doesn’t feel true, does that matter?

Melissa: No, honestly, at first just fake it until you make it. What I do want to say is also be clear to get languaging that feels good for you. If it’s something else and maybe you need to lessen it a bit like you really don’t feel, you want to find something, so keep repeating a statement until in your mind you’re like, okay, I can get with that.

For instance, if you’re struggling with money and you’re making $30,000 a year and you keep going I’m a millionaire, I’m a millionaire, then it’s just words if you’re not really believing that that can happen. There’s a piece where you want to start to believe it.

I can say that there’s a lot of power that comes in repetition especially when you’re repeating. When I’m saying fake it until you make it and then you start doing these little baby steps and you start seeing that you’ll start believing it.

Now if you’re somebody that’s really having a hard time even saying that then lessen the statement to meet you a little bit more where you’re at until you can keep repeating that and then shift into something that even it will move with you. Your mantra will move with you as you move in the process.

Dave: Yeah, that’s so practical and again just keep your eyes open when you start reciting this mantra on a daily basis. Look for ways that your life is changing to meet that statement because it’s going to happen.

Melissa: Hands down. Such good advice, such good advice, Dave, yes.

Dave: Now, Melissa, I feel like we can keep talking for a long time, but we do need to close this show up. Now you have offered up a free … a really cool program, it’s called Conquer Your Cravings and this is free for everyone who’s listening to this show. Can you tell us really quickly, what’s that all about?

How to Conquer Your Cravings

Melissa: Yeah, this is awesome. I love this thing so much. I’m really big on helping people to recognize how their emotions play a big role in the foods that they’re choosing, what they’re triggered by and then the way that they’re eating often times resulting in self-sabotage and making yourself feel bad and like you took 10 steps back in your diet.

What this program does and what it’s going to help you with and it’s free, so when I’m saying program it’s my Conquer Your Cravings Kit. It’s a class that you can listen to. There’s handouts and then there’s a refrigerator magnet that goes along with this.

What this does for you is I broke down in all of my studies around this. Like I told you I’m huge on this psychological, behavioral patterns that we have around food and really interrupting those and having that happen in a way through awareness and then implementation of these steps.

In doing this it will help you to lose weight effortlessly and also understand your cravings and conquer them, so it breaks it down into two categories, head and heart cravings. Each of those has a different set of foods and action steps. You’ll identify most likely with both of them, however, one will be more dominant.

It’s super helpful, people love it, and I get … People are just obsessed with this and told me that it’s changed their lives, it’s opened them up, and so I’m just really, really excited and really wanted to make sure that your audience had access to this as well.

Dave: Awesome, I appreciate it and for all the listeners out there, you can get a direct link to the Conquer Your Cravings Kit. It’s in That’ll take you to the show notes for this episode and you can download your copy and get started right away.

Melissa, thanks again for joining us today and just for practical wisdom, but I really appreciate you looking at this psychological side because you’ve identified very well, I think, with Sadie’s … the root cause of where her question is coming from, this disbelief that she can do it. Thanks for really tapping into that and giving us so much actionable steps that we can walk away with.

Melissa: Oh, my god, of course. Sadie, good luck and girl, feel free to reach out and anything that you need, I totally … I’ve been there and I get it and everybody on the call, just thank you so much for your time. I hope this spoke to you today.

Dave: Yeah, and for those … Sadie and anyone else who wants to be in touch with Melissa, I’ll put a link into the show notes to her website and you can contact her through her website and I know she’ll be happy to help out. Thanks again, Melissa, and yeah, we’ll talk to you soon.

Melissa: All right, thanks so much, Dave. Thank you for having me.

Dave: Thanks again, Melissa, for joining us today and just for sharing some really great wisdom, some great tips when it comes to getting in the right mindset for that healthy lifestyle that we want to live. Just again thanks for the reminder that it’s a step by step process. It’s a day by day process, something that we continually need to work at and that we’ll continually see benefits from as we do put in that work.

Yeah, thanks again for being here. I just want to say thanks to everyone who’s listening right now. Thanks for giving yourself a few minutes today to invest in your own health, in your own wellbeing and, hopefully, you’ve come away from this show with at least one thing that you’ve learned and one thing that you can apply to your life that’s going to give you direct benefit today, tomorrow, for the next week and going into the future.

Now before I go I want to give you a little bit of a teaser about what’s to come next week. I have one of my favorite interviews to date. He’s known as the sleep doctor and he’s here to share … Honestly, it’s mind-blowing stuff when it comes to sleep.

He’s going to talk about what the best time for you to go to sleep is, what time you should wake up, what time you should eat, what time you should exercise, what time you should ask for a raise, what time you should have sex, what time you should do anything in order to maximize your own potential. That’s coming here next week, so I really hope you can join me again for that episode. As always like I said thanks for being here today, investing in your health, and I can’t wait to see you here again next week.

Thanks for joining me today!