New Year, Real You: How to Set Sustainable Goals for 2025

0:00

Welcome back to another episode of the Diabetes Digital Podcast.

It’s the new year, and of course we wanted to do a New Year’s episode talking all about setting sustainable goals for 2025.

We know that it’s very common for people to want to start new diets and cleanses and challenges.

0:17

They’re super popular in the new year, but sometimes it’s really important just to pause and think about what you’re actually going to be able to sustain long term.

Today, we’re super excited to welcome the two incredible Co hosts from the podcast Food We Need to Talk, Yuna Jata and Dr. Eddie Phillips.

0:36

They tackle everything from fitness myths to eating psychology, and so they’re the perfect guest for this episode.

Welcome to the Diabetes Digital Podcast.

I’m Wendy.

And I’m Jess, and we’re best friends, registered dietitians and diabetes educators.

Through our telehealth platform, Diabetes digital.co, we offer accessible and personalized virtual nutrition counseling for people with diabetes.

0:58

And pre diabetes.

Visit diabetesdigital.co.co to book your first appointment.

We accept insurance and offer affordable self pay options.

Now let’s get into today’s episode.

Welcome to the podcast, Yuna and Eddie.

1:15

Wow.

Thank you.

Thank you.

I will tell everybody that we were on your podcast.

We had so much fun.

Yes, that episode came out in November, so we’ll definitely make sure to link it in the show notes.

And we just love your guys energy and your podcast chemistry because that’s the thing.

1:32

Thank you.

Yes, likewise.

Thank you.

Yeah.

And today it’s New Year’s and I know that a lot of people are getting a lot of New Year, new you messaging.

So we wanted to have you both on just to talk about New Year’s resolutions, maybe some of your favorite habits that people can try to get into, some tips for creating sustainable goals and things like that.

1:55

So how does that sound?

Perfect.

OK.

All right, so to kick off today’s episode, can you both share one of the wildest New Year’s resolutions that you’ve ever heard of?

Yes.

Oh, heard of or done ourselves?

2:11

It could be either or.

Could be both of you.

You’re not knowing you.

It’s.

Probably the same, I know that.

They.

Have the same thing.

So I’ll go ahead and share.

So I love New Year’s resolutions.

I am a very, very avid resolver, if that’s a word.

2:27

And one of the craziest ones I feel like I made was to lose 30 lbs by graduation, which was in May.

So it was like lose 30 lbs in five months.

This is before we had the podcast and obviously a big inspiration for our podcast Food We Need to Talk was all the crazy things that I did to lose weight before the podcast started.

2:46

And so this year, because I was graduating from college, I was really, really serious about wanting to like really good on graduation.

So when I was home for Christmas break I did all this research on exercise like what lifting routines people were doing, whatever.

And the day I got back to school I had like 3 gigantic boxes from Amazon waiting for me with pre workouts, protein powders, amino acids, just like the craziest things, gym clothes.

3:11

And I went to the gym every day and ran every day for months and then of course crashed and burned like two months in because it was so unsustainable.

But that was my crazy goal.

What about you, Doctor Phillips?

You could call me Eddie.

3:27

Otherwise, I think I have to like, be responsible for your health.

He’s.

A great doctor.

I’ll tell you one that sticks in my mind, which I think I was in front.

3:42

I was in front of an audience in, let’s say, late February, and we were talking about New Year’s resolutions.

And the question I raised to the audience was, can anyone say and report that they are have stuck to their resolution since January?

And everyone looked around sheepishly like, oh, I’ve crashed and burned.

3:59

And that was a stupid resolution.

And I can’t believe I didn’t, you know, fill in the blank.

And one guy puts up his hand and he goes, I have, I go, well, what was your resolution?

And he said this year I resolved not to make any resolutions.

And I looked at him, I said, well, like, technically you failed as soon as you made that resolution.

4:18

But but we understand your point.

And he, you know, sort of shared that resolutions hadn’t worked for him in the past.

And he was going to be sort of a like, a lot calmer and, you know, maybe take one day at a time rather than say the year is kaput by February because because he’s failed.

4:39

I like that approach.

I’m with the guy in the audience because we’ve seen that so many times where January rolls around.

I think it’s also like a lot of the post holiday guilt that people have from the social gatherings and maybe overeating or eating in a way that they’re not typically accustomed to and then just wanting to like overhaul by the time that January comes in.

5:02

But like the guy said, what we have found is that, you know, a couple months down the line, maybe even a few weeks down the line, depending on how extreme the resolution is, it’s typically not very sustainable.

And that’s why we thought it would be a good time to do this episode because so many people are trying to overhaul in January.

5:23

And something that I hear a lot about, too, is like, well, the summer is going to be here before you know it.

And just like things tied to aesthetics and having a summer body, whatever that means.

So this episode is very timely.

5:39

And yeah, I’m really excited to have this conversation with you both just about creating goals that are going to last the whole year and beyond versus just like this, this prime season for making resolutions.

I’ll just add one thing that in the health club industry, this is called like tourist season because you know, in, in January, it’s really hard to get the spinning bike that you’re used to sitting on week in week out through the entire year.

6:07

And there’s no place for my yoga mat because there’s a tourist there.

And, you know, the parking lot is filled.

And I just, well, I’ve learned how to be more mindful.

I just take a deep breath.

I figure February will be here soon, the tourists will be gone, and I think I can just continue, you know, as as I did before.

6:27

Yeah, yeah, it’s definitely January.

It’s very interesting.

And I think I try not to have people feel bad about their resolutions, right?

Because we’ve all been there and, you know, New Year, it’s a fresh start.

And I think people can feel really ambitious, and sometimes that ambition can lead to unrealistic expectations, right?

6:51

I think there’s also a lot of, like, all or nothing that happens with resolutions in the new year.

It’s like, you know how you were saying, OK, I’m going to work out every single day and do the powders and the potions.

And like, that just gets old and not sustainable for most people.

7:07

So I’m curious, Eddie, as a physician, what is your approach when you’re helping your patients set goals that actually stick?

Like how do you balance motivation with practicality?

So I would step back a little bit and say like long before you make your resolution and you set your goals, I’m going to ask you some basic questions like why you are we even talking about this?

7:31

What’s your ultimate goal?

What’s your purpose?

And this is pretty grand.

Like what’s your purpose on the planet?

Turns out actually the people that can can describe their purpose and live with it live longer.

I mean, how cool is that?

7:46

So I guess all those on purposeful people, they they die earlier.

What are?

You saying about them?

So like, why would you actually want to make a change if it is to get a as, as you mentioned, the beach body, you know, or you want to get accolades on Instagram?

8:05

Does one get accolades on Instagram?

You have to translate for me.

You know you want no but.

Milestones.

I don’t know.

You know, that’s probably not going to be enough to sustain you.

So I go way back to, you know, like, why would you actually want to make this change?

Who who is it going to help besides you?

8:22

And if it’s for your family, great.

If it’s because you’re serving humanity, you want to be a good doctor, you want to influence people, then it’s probably worth whatever might be perceived as a sacrifice.

So that’s one way of looking at it.

The other one that you asked about is the all or nothing is just, Oh my God, you know, like failure is failure and all the good gets washed away.

8:44

I’ll just share like 1 anecdote that I love telling to, you know that.

So years ago I heard this thing was called the nature challenge.

Have you ever heard of this?

It’s real simple. 30 minutes a day for 30 days, like a whole month.

You’re outside, driving doesn’t count.

You have to be a sort of like out in nature.

9:00

And if you live in an urban area, go find a tree and hug.

They just, you got to be like outside, look at look at the stars and just breathe the air outside.

So I started doing that.

How hard could this be?

January 1st, real simple day off January 2nd, I, you know, figured it out.

9:16

Third and 4th, well, that was the weekend.

And by January 5th, I had failed.

And it was like, I mean, what a freaking loser.

I can’t be outside for half an hour.

And it was like utter failure.

And then with a little bit of coaching, I sort of really thought about this and I thought, Oh, I had no database, you know, like meaning like how often am I outside?

9:37

So February I just recorded how many days I was like, oh, actually I, I’m good for 18 days out of, you know, not bad.

And then March I went at it as like, I wonder if I can increase the number of days that I’m outside.

9:53

That was the question.

So it’s no longer an all or nothing.

It’s just sort of can I move towards this goal?

I think that’s great.

Like starting with what your baseline is like, monitoring your baseline and then from there doing small increments.

10:10

That’s brilliant.

And you get to declare success because if I did 19 days in March, now it’s also a little bit longer.

So you know, it’s a longer month then then you know, I’m going to call success.

And if I choose in April, I can, you know, do even better.

10:26

Yeah, that’s great.

I love getting personal recommendations from our guest on kind of what they’re doing to improve their health.

So I’m curious and you know, we can start with you, what is one small habit that you are currently doing that you could recommend to somebody else who is just looking for ideas and things?

10:46

They could start with the new year and then we’ll go to Eddie after that.

I think something that’s made a big difference in my life is implementing habit stacking.

So habit stacking was made super famous, I think it was by the guy who wrote Atomic Habits, and it was basically about attaching a habit that you want to do to one that you already do.

11:06

And because I always have so many New Year’s resolutions, it’s always hard for me at the end of the year to actually have done them.

So I thought this one might be the easiest way for me to actually make sure that I do them.

So for example, one thing that I really wanted to do was stretch and I always put off stretching because I find it like quite boring compared to all the other things I do.

11:25

So I never do it.

And so attaching it to a habit that I was already doing was something that I’ve really helped me actually do it consistently this year.

So for mine, it was brushing my teeth.

So I decided after I brush my teeth every day, I’m going to stretch no matter what because I know I’ll never miss brushing my teeth.

11:41

And so then it just became like a nightly thing.

And it was really annoying at first because, you know, at the end of the day you were really stiff.

So I feel like I was never as flexible.

So I was like, it doesn’t even matter for me to do it this time.

I’m not flexible anymore.

But over time, my body did adjust and I started to become more flexible towards the end of the day because my body started getting used to stretching at that time.

12:00

So for me, it’s about connecting a habit you already are doing to one that you want to do.

So if it’s like drink more water, then it’s like every time I drink coffee, I’m going to also drink a glass of water.

Or every time I go into my room, I’m going to drink my water bottle, something like that.

And I think that really helps you to actually stick to what you’re trying to do.

12:17

Oh my gosh, I love that.

And I have a follow up question.

Yeah.

So for the stretching, how did you get started?

Did you just do like 5 minutes?

Did you have some kind of program you followed?

Yeah, it’s a good question.

So you know, I’m a very all or nothing person, which is like exactly the opposite of how you should be in the news resolutions.

12:36

So I think a big barrier for me from getting to stretching before was that when I was consistently stretching, it was like a 20 minute ordeal because I was stretching everything and I really wanted to get my splits.

So I was very intense about it for like 6 months.

And then of course I never did it again.

So I wanted to make it really low stakes for myself.

12:54

And so the muscles I really, really want to stretch for my hip flexors and hamstrings because like I said, I didn’t want to get my splits.

And so it was basically just, according to the scientific literature, stretching for at least 30 seconds, like a static stretch is what actually gets your central nervous system to relax your muscles in that area.

13:11

So basically I just did 30 seconds on each side, at least for my hamstrings, hip flexors and glutes.

And so that’s like a basically 3 minute routine, not including transition time.

So it’s like 5 minutes.

So starting off really small really helped me.

And then if I felt, you know, like, OK, like, yeah, I can do a little more than I could stretch other parts too.

13:27

But that was for me the minimum was like these basically 3 stretches, hamstring glutes and hip flexors because they were the most important to me and it made it very doable because it was a short amount of time.

Oh my gosh, you’re motivating me.

Yeah.

OK, Eddie, on to you.

What’s one small habit that you do that you would recommend?

13:43

So I actually spent so much time thinking about this and you and I spent a lot of time with, with our, with our podcast that I’m going to move beyond kind of like the simple health goals because, you know, I’ve experimented with like, can I drink a little more water and go to bed a few minutes earlier?

13:59

And so one of them that comes from one of our guests is I’m going to or have been going to spend more time in awe, actually, like looking up at the heavens and kind of taking a breath and say, like, Oh my God.

And walking into the forest and kind of like entering the forest and sort of feeling what there is to be felt and, and understand that there’s a lot more out there then is just, you know, what, what we’re concerned about, you know, right here that that goes on and will go on long after us.

14:33

And, you know, it has to do with, I don’t know, purpose and sort of a greater, a greater something out there and just spending more time in that.

The other side of this is just is so pedestrian, but it, but it actually works and it follows with a lot of health goals, which are financial goals and the simple financial goal.

14:55

And this goes back to the all or nothing.

A few years ago I said like, like, you know, maybe I said to you, you know, like this year I will pay $0.00 in stupid taxes.

Well, what are those?

Those are like late fees and interest on credit card purchases that I shouldn’t have made because obviously if I can’t pay it off and like, you know, stupid things that you pay month after month because you forget to cancel them.

15:19

And oh, I don’t know, it was around January 15th when I paid, you know, a recurring fee and thought though I failed and now I’m collecting information, how much am I actually paying in fees?

How many of those stupid recurring subscriptions do I have?

15:35

And then I’m going to try to reduce it and, and check in with me in six months.

We’ll see how we’re doing.

So it’s you could apply the same thing beyond health goals.

That’s my my take home.

15:50

Collecting information so important and it’s so overlooked, right?

Totally.

Yeah.

I That motivates me too because I’m not the best with like collecting information about where I spend my money.

Like I.

Don’t see it.

I like you don’t want that information.

16:06

I’m like.

But that’s it’s.

It’s not great.

I I didn’t say it was comfortable.

Yeah, it’s uncomfortable.

Love those two tips.

I’m going to steal them.

And then Wendy, I’m curious for you, what’s one small habit that you do that you would recommend?

Well, Eddie, just wanted to say that I love just being in awe.

16:25

Yeah.

I think just being more observant.

And I feel like that can translate to so many different areas of our life if, like, we just take a moment to pause.

And I actually started doing that in the shower recently.

I would just stare at the water coming down and I was like, oh, wow, it almost looks like glitter as it’s coming out of the shower.

16:48

And I would kind of make that into like a one minute meditation where I would just like, stare at the water.

Yeah, it was very like soothing and meditative.

And I really like moments like that where you just kind of slow down and observe.

So I really like that you said that.

17:04

I just love that because I’ve noticed the same thing in the shower.

Sometimes I look at the water, I’m like, whoa, this is crazy.

It’s also crazy that there’s like running water in the house and it’s warm.

And then you could use it every day and you look at it and it’s so beautiful.

It looks like little glass beads.

Yeah.

And yeah, 99% of the time, just like in my head thinking about like, oh, after the show, I have to do this.

17:22

I have to do that.

I have to clean this.

I have to, you know, So it’s, you’re so right.

It’s so nice to take that moment to reflect.

Yeah, and you were in the present and you were in the present moment.

Exactly.

Most importantly.

The gratitude of it all too, because it’s like how many people don’t have.

Totally.

17:38

Hot water and also not don’t have running water.

So yeah, exactly.

We take a lot for granted, and the new year can be a time to like we’re all saying, because, yeah, reflect.

Express gratitude for sure.

If I had to pick one, I would say adding vegetables once a day just because I tend to forget to add fiber.

18:02

And I think for some people, like they don’t eat fiber and they’re fine.

They go to the bathroom completely normal, but that’s not me.

Not me either, girl.

I have to eat fiber if I want to go to the bathroom.

Yeah, same.

And yeah, just like including just veggies during like one meal a day is good enough for me.

18:21

So sometimes it’s, or they’ll all forget or, you know, whatever we order out and they, it just doesn’t come with vegetables.

So I’ll try to just like order like a bowl of greens or just something for the week to hold me down at least once a day.

18:36

So that’s my one habit.

Totally cool.

Love it.

What about you, Jess?

I will add mine.

So it’s something I’ve been doing, I would say for the last two months and it is a way that I make sure I eat breakfast every morning while only spending 10 minutes prepping.

18:53

So what I do is I do smoothies.

Me too.

Yeah, it’s just easy.

And but I find that I hate like the morning.

Combination.

Yeah, just like getting everything together.

And so I started realizing what if I just put my ingredients for each day, like in a little baggie or like a Tupperware?

19:14

So I do that ’cause it’s like you have to only take it out once and it’s like doesn’t really add that much more time.

So I take everything out.

I put it in like whatever my greens, my fruit, my powders and potions.

And then the morning I can put in the baggie or whatever, the Tupperware into the blender and then add my milk and I’m good to go.

19:36

And it takes like 30 seconds.

And then I don’t like dread kind of pulling everything out and then cleaning up.

So that work has worked really well.

And it also means I don’t wait too long to eat breakfast because I’m someone who like by 7 I’m I should have eaten already.

So that would be my piece of advice.

19:55

I love that.

That’s a great one.

Well, I think we should talk about SMART goals in US talking about all these habits that we’re doing.

I’m sure people are thinking, OK, well, how do I figure out like what it is that I want to do and and how do I know that I’m going to be able to stick to it?

So for those of you who haven’t heard of SMART goals, it stands for a specific, measurable, achievable, relevant and time bound goals.

20:18

So for example, instead of saying I want to work out more.

It’ll look something like I’m going to go to the gym or walking three times a week for 30 minutes or like, and I am specifically going to work on XYZ like strength training or whatever it is that you want to work on.

20:36

So it’s being a little more specific than just having these general goals.

So, you know, how can someone use this framework while also being realistic and flexible and kind to themselves to create goals for the new year?

20:53

So I think drastic goals and transformations are very sexy.

We all want to set very unrealistic goals because we want this idea of like turning our life around in the new year and I’m going to be a new person in two months, etcetera.

But it really does set you up for failure because the second you don’t succeed in your unrealistic goal, you’re going to be beating yourself up and think I failed and let go.

21:19

So actually, a much more sustainable way to set a goal is to pick a goal that is realistic.

So part of that is thinking about where I’m at right now, Where do I want to be and what are the steps in between?

And instead of making your goal the gigantic goal at the end, actually make your goal the little steps in between so that you can celebrate each of those steps forward.

21:38

And science has shown that when you celebrate your little wins, you do get a surge of dopamine, which then makes you more motivated to keep going.

Whereas if you have a string of failures because your goals are gigantic, obviously you’re not going to feel very motivated to make other goals.

And something else that I want to say, which was a piece of advice one of our guests shared with us.

21:57

His name is Martin Oskarson.

He’s a PhD who has written the biggest paper on New Year’s resolutions.

And one of the biggest findings of the paper was that approach oriented goals are much more successful than avoidance oriented goals.

So an approach oriented goal is something like I want to exercise more, I want to eat more vegetables, etcetera.

22:16

An avoidance oriented goal is I want to stop smoking.

I want to stop eating junk food.

And the reason is if you’re saying I want to stop smoking, what are you thinking about smoking, right?

I want to stop eating junk food.

You don’t know what you’re replacing it with.

You’re not saying I want to replace junk food with something.

You’re saying I want to stop doing this thing and it leaves this void which you then fill with the thing you’re trying to avoid.

22:35

So I’d say wording your goals in a way that’s going to make them most likely to succeed is actually really important.

So instead of saying to yourself, I want to stop eating all these terrible foods that you eat, start thinking to yourself, I want to eat 5 servings of vegetables a day.

And if you’re doing that, you’re probably going to eat less of the other food you’re eating just because you’re going to be more full.

22:55

So I’d say structuring your goals like that and making them realistic to what you’re doing right now are two really big tips to succeeding in your New Year’s resolutions.

That is really good advice.

I never had heard that before.

Another thing I want to touch on is making goals fun and sustainable because oftentimes, like you had just mentioned, it’s very negative oriented.

23:15

Like my gosh, I’m terrible.

I need to stop doing all these things versus finding joy in the process and not just the outcome.

And I think as dietitians, that’s one of the main things we talk about is we’re not necessarily focused on like physical transformation outcomes.

We’re more so focused on your behaviors, right?

23:32

Because behaviors are what you do have control of.

You don’t always have control of the outcome, so I am very curious for you both, and we can start with you.

Eddie.

What experience do you have making health goals and topics fun and relatable?

23:49

One example might be like joining a dance class with friends instead of just hitting the treadmill.

If you don’t like that, yeah, how do you make the process feel less like a chore?

Great question.

So I kind of go back to, you know, what are you, what are you looking to do?

24:04

And it, and it turns out this is, it’s so interesting to me that if I talk to a patient about the health benefits of exercise, it can actually be demotivational to them.

But if you just focus on, oh, I really felt better after going for that 10 minute walk, then we’re hedonistic.

24:22

We want to feel good.

And I lean into that with the idea that, you know, you exercise more, you can do more.

And, and then if you want to learn how to dance and you do some exercise so that allows you how to, to dance, you’re going to enjoy the dancing more.

You’re not going to poop out on, you know, go out and to dance and all of a sudden, you know, you’re just too tired or, you know, wants to go snowboarding and spend $200.00 on a lift ticket.

24:48

Like what a shame if you can’t.

Why?

Why do you have to call that out of?

This moment.

As I’m booking my trips, my wallet is hurting.

You know, like what wouldn’t you want to be able to make it through the whole day?

So it’s it’s sort of like I can do more.

I’ll feel better about myself.

I can find kind of the joy and not worry about like the, the benefits of cutting back on this ingredient because it’s going to sort of quote, improve my health down the line, maybe kind of sort of, I’m not sure when.

25:15

So that’s, that’s one piece.

Another thing that that I commonly use are some elements of motivational interviewing.

And you’ve, you know, the SMART goals are certainly aligned with it.

One of my favorite things is to ask how important is this goal, which is back to kind of your purpose.

And you ask on a scale of one to 10.

25:31

And hopefully, the more important it is, the more people are going to do it.

And then the next piece is, what’s your confidence?

So Wendy set a smart goal just a moment ago of, you know, working out for 30 minutes three times a week.

And then I ask you, how confident are you that you can do that for over the next month before we check in?

25:50

And you tell me on a scale of one to 10, it is where you have to tell me a number.

How confident are you?

Let’s see, I’m going to give it a 7.

A A7 OK.

And now most of us are thinking like 7, like here’s a professional dietitian and, you know, podcaster, like why isn’t it a 10?

26:14

But in the world’s motivational interviewing, I say like, well, why isn’t it a 5?

And most people will say 5 or you know, I can, I can, you know, that’s, you know, it’s not a five.

I’m, I’m like, I, I can, I can actually do it.

If you told me it was like a three, then I’d probably be bargaining you down a little bit saying, well, what if you only committed to twice a week?

26:35

You know, are you more confident that you could do that?

So you actually ask, like, what would make it higher?

But you know, why isn’t it lower?

And that that actually calls up like the positive side, like, well, I, you know, I used to do 0.

You know, I’ve worked my way up to three times a week.

So that’s kind of the fun of working with patients.

26:54

And one of the fun things in the world of coaching is, and I always remind myself of that, is that if I feel like I’m wrestling with my patients, something’s wrong.

If I feel like I’m dancing with them, then I’ve had a good interaction.

And the one thing I keep on coming back to dancing is that I might start the dance, but when Jessica takes over, then I’ve done my job.

27:18

When you’re when you’re leading, then I can step away and you can go on dancing without me.

Are you accepting new patients?

Because I that’s that is.

Very rare for it to be that dance.

And I it’s so funny you use that example of the confidence we have that built into all of our note templates for our dietitians to ask that question and follow up like why is it a this and not a that?

27:42

Because it gives you a lot of insight and also gives really gives patience the insight into themselves.

So that’s beautiful.

Thank you.

Are you taking patients though by the way?

Just so I actually work full time at the VA in Boston.

So if you’ve served the if you’ve served the country in uniform, I’d be happy to see you.

Darn.

28:00

OK, unit, do you have anything to add to that about making goals fun?

Yeah, totally.

So I think a great way to make goals fun is to try things that are new.

We had a guest on last year and his name is Ben Bergeron.

He trains CrossFit athletes.

He’s like one of the most successful CrossFit athlete trainers.

28:17

And I remember at the end I was like, oh, Ben, I’ve been lifting for seven years.

I’m just so bored.

Like, I don’t know, I like it.

I obviously go because it makes me feel good, but I just like, I don’t know, I really want to try jiu jitsu and I think it’d be so fun.

But like, how do you think I can make lifting more interesting?

And he was like, you know, the answer is in your voice.

28:35

When you talk about jiu jitsu, you sound so excited.

You’re so pumped up.

And when you’re talking about lifting, you can tell in your affect, it’s just not something that’s exciting you.

And so I’d say if you have something that you think is more exciting to you right now, to trust your intuition and a lot of time, obviously it’s a little bit more scary because it’s something you haven’t tried before and you might be less confident in it.

28:54

But I’d say starting something new and having that excitement is a great way to actually get yourself to do something, if that makes sense.

Because obviously going to the gym for me was such a slog because I’ve been doing it for eight years, six days a week.

But going to jiu jitsu, I was like, oh, this is exciting, this is cool.

29:10

So I’d say really tapping into your intuition and noticing if you have a sense of dread or if you have a sense of excitement when you think about activities.

Because I can tell you right now, if you’re dreading an activity, if there’s only so long, you’re gonna be able to force yourself to go.

So either find a way to make that activity exciting, or find an activity you actually are excited about.

29:29

And I think that’s a great way to keep.

It and also you’ll have a by definition a personal best the first time you go it’s.

True.

Yeah, Yeah.

Like I think you told me I had the best day in Brazilian Jiu Jitsu.

Like, how long have you been doing it once?

Like, yeah, I just got started.

29:45

It’s so much fun.

Yeah, I love that, always being open to try new things.

And while we’re on the topic of trying things we love, we’re going to wrap up because I have Pilates in 15 minutes.

30:01

It’s a 5 minute drive.

So this was so helpful.

Wendy, do you want to close everything out?

Yeah, thank you both for joining us today.

It’s always so much fun chatting with you all.

Can you tell our listeners how they can connect with you and listen to your podcast too?

Absolutely.

30:17

So we are on all podcast platforms.

At Food We Need to Talk and you can also connect with us on Instagram and on our website Food We Need to talk.com.

And we have a book by the same title.

Oh yes, I forgot that you can that you can.

You can purchase ask your library to buy or listen to Yuna and I on Audible or whatever.

30:36

Narrating the book.

You guys want to hear us talk for 10 hours?

You make it sound so fun.

I know.

No, it’s actually really good, you guys.

The book is the pride and joy of my life, so I will say it’s my most proud achievement.

But yeah.

It’s so cool.

Yeah.

Thank you.

30:52

Thank you so much for having us guys.

This was so fun as always.

And Happy New Year.

Happy New Year.

Thanks for joining us for today’s episode.

If you’re interested in nutrition counseling with one of our expert dietitians to help improve your pre diabetes or diabetes, visit us at diabetesdigital.co.

31:11

Also, if you found our conversation helpful, do us a favor and rate and review this podcast on iTunes, plus share with someone who might find this helpful.

You can also connect with us on Instagram at Diabetes Digital dot.

Co and TuneIn every Wednesday for practical, inclusive and culturally humble diabetes insights.

31:31

We’ll catch you later.

Bye.