Ep #132: Go Big by Starting Small: Build Habits That Stick

This is the Strong is a Mindset podcast, episode number 132. If you wanna change your life in a big way, start small.

This is the Strong Is a Mindset podcast, where you’ll learn how to build both a strong body and a strong mind by eating, moving, and thinking. I’m your host Physician, Personal Trainer, Certified Health Coach and Certified Life Coach, Carrie Holland.

Hey, how are you? What’s new, what’s good? So what’s good here? Well, it’s January 1 today. It’s the start of a new year. That is what’s good. And while the last few weeks have been full of holidays, travel, family, and food, now it’s the turn of a new calendar. All the celebrations are winding down, decorations are being put away, and come Monday, it is back to it. It’s back to real life.

If you’ve got kids, they’re likely going back to school soon, and you may be getting back to your regular routine and regular schedule of work and life and responsibilities, and the holidays are done. And with the holidays done and the start of a new year in front of you, you may have some ideas in mind for what you would like to be different. You may have decided on some goals that you would like to achieve this year.

And whether you make New Year’s resolutions or not, you may be thinking about what you would like to accomplish now that you’ve got a fresh start and the promise of an entire year ahead of you. You may have some new habits that you want to put in place in order to achieve those goals. And that is what we’re going to talk about today.

Since it’s January 1, let’s capitalize on the start of the year in front of you and get you set up for success with your habits so you can make this year a good one. And here’s what I want you to know from the outset. The way our world and the way our culture works, we are bombarded with the idea that come January 1, we have to go big.

Think about it. If you walk into Target right now, what is at the front of the store? It’s Tupperware, protein supplements, gym equipment, planners, and it’s all feeding into this idea that it’s time to rip off the bandaid. It’s either go big or go home. Throw away all the junk food, pull out your Tupperware and have at it. Pull out your protein powder and the shaker bottle. But for most humans, that just does not work.

While there may be pressure everywhere you turn on social media, in stores, among your coworkers, or even within your friend groups, While there may be pressure to make big sweeping changes now that it’s a new year, I want you to really think about that and decide for yourself if that makes sense for you. So take a second and think about it. If you have ever set a new year’s resolution in the past, Or if you’ve ever taken January 1 as your rallying cry and declared that this is the day on which you change your life, no problem. I don’t want to discourage you from that. However, I would simply ask, how did it go for you?

If you’ve ever made a declaration to make big sweeping changes to your life at the start of the new year, only to crash and burn two weeks in, you are not alone. If you have started and stopped more New Year’s resolutions than you can count, this is your episode, okay? And let me give it to you straight, right from the get-go. Save your money. Don’t feel compelled to buy the Tupperware. You’ve probably already got some at home anyway. Don’t buy a new load of gym equipment. Hold off on buying a huge tub of protein powder, okay?

And if you’re raising an eyebrow at me for suggesting against the things that so many people are going and doing right now, I got you. But let me explain why what I am suggesting may sound a little funny, especially considering this is a podcast about wellness. So you may feel compelled to go big right now. With the new year, your motivation may be super high. It’s a clean slate, a fresh start. And with that newness in front of you, you may feel compelled to overhaul your life.

You may feel like this is a good time to reset entirely and toss out all of the processed snack foods in your house and join a gym and lift weights five days a week and swear off all desserts. You are starting a new chapter. And part of me agrees with you. And while this is a good time to start fresh, let me explain where going big leaves you hanging. And that’s going back to the science of motivation and human psychology.

So I talk about motivation often on this podcast. And when I talk about motivation, I refer to it as the end product of the actions you take.

So it goes like this, you take action, you get a result, and that result motivates you. So as an example, you choose a salad instead of fries or pasta with your dinner, and you do that for months.

There’s your action, you have a salad. And the result of repeatedly choosing that salad instead of fries or bread or pasta is that you start to feel better and you may also lose weight. There’s your result. And that result of weight loss or feeling better is motivating. That result motivates you and keeps you going and it fuels the cycle. So you keep having salads with dinner because you know they’re a healthier option for you compared to French fries, and you feel good, and you may continue to lose weight. So you take action, you get a result, and that result fuels motivation.

And the key takeaway in this example is that motivation is what you get after you do something. So however, there are in fact times when motivation comes at the front of the cycle, where motivation comes before taking action. And that is especially true for milestones, like turning a certain age or moving into a new home, or at the start of a new year.

So even though most of the time motivation comes after you take action, in some cases, you’ll find motivation before you take action. And the new year is a prime example of that. You may find that you feel super motivated to change your life right now simply by the nature of it being a new year. And while that is great, and I want you to take advantage of that motivation, there is something that you need to know about it.

This kind of motivation, the kind that comes from the turn of a calendar or having a birthday that puts you into the next decade or moving into a new town. That motivation is short-lived and here’s why. That motivation is coming to you in the form of novelty. There is novelty when the calendar flips to

January and it’s the start of a new year. There is novelty when you’ve hit a new decade of your life. There’s novelty when you move into a new home or start a new job. And that newness is different. It’s exciting. And it’s exciting until it is no longer new. And that is exactly the problem.

Once the novelty of the new year wears off, or once your birthday comes and goes, and you’ve officially entered the next decade of your life, or once you get used to your new home and new address, well, then the novelty wears off. It’s human nature, and this is not unique to you. This happens to every human. Nothing stays new forever. And the motivation you get from the novelty of a new diet or a new exercise routine, well, that novelty is going to fade. And along with it, motivation goes out the window and then you’re left hanging.

So knowing this and knowing what we know about novelty and motivation and the relationship between action results and motivation, here’s what I want you to consider as you head into the new year. Go big by starting small. Okay, really. Go big and change your life for real this year by going small. I know, I get it. Small is not flashy. Small is not fancy. It’s not extreme. Going small is not a 21-day detox. Going small is not 75 hard. It’s not a bar and shake system.

Okay, I said it before, but I don’t have a fancy system or supplement plan that I’m selling, and I don’t encourage you to go and find one, because one, you don’t need it, and two, it doesn’t work. So let me make this crystal clear. If you are tired of stopping and starting your habits, or if you are tired of declaring on January 1 that this is the year everything changes, only to fizzle out by February. Or if you are tired of getting to the end of the year, feeling bad because you are in exactly the same place as you were the year before, I’ve got an idea for you. It’s not fancy, it’s not wild, it’s not earth shattering, but I will swear to you up and down that it actually works. And that plan is starting small. Okay? Start small.

I know it’s not sexy and it may pale in comparison to your friend’s new Tupperware system that she bought for packing her foods, or it may pale in comparison to a gym membership, or it may pale in comparison to your friend’s new food delivery plan, but honestly, this is it.

In the years that I have been coaching, this is what I see over and over again. So often you try to go really big only to crash and burn. And I get it, big sweeping change is fancy, it’s big, it’s bold, it’s not subtle. And that is exactly why it doesn’t work. So let’s talk about this. I’m going to explain to you why, if you want to make big changes in your life, start small.

Okay? So first let’s talk about why big change doesn’t work. Okay? While going big is most definitely appealing, that is part of the problem. Big changes are alluring because one, they’re big, and two, they often make big promises, like quick, dramatic results, which is what so many people are looking for, especially right now. Most people, when you’re looking to change your life, you want to see results, you want to see big results, and you want to see them now. So you might feel compelled to make big, drastic changes in order to hurry up and see those results already.

And because most salespeople and businesses and influencers know that, they take advantage of it. Go on social media right now. You will be flooded with ads for programs and systems and detoxes that promise all kinds of results. You will see loads of before and after pictures or people who lost a ton of weight in a short amount of time doing such and such programs. And it may cause you to wonder if you need to do that program too in order to see those results. Your work friend did it, so why wouldn’t it work for you too?

But whenever I see those before and after pictures or whenever I see those ads, I always wonder to myself what the results are like 6 months from now or 12 months from now or 2 years from now. Are those after pictures still relevant? Are those people still eating the bars or the gummies that got them to that weight in the first place? Are they still getting their monthly shipment of supplements? And I’ve got my guesses.

And here’s the myth I wanna bust up for you. Thanks to social media, influencers, fancy sales tactics, and the psychology of peer pressure, you might be led to believe that you have to overhaul your life in order to see progress.

You may think that you have to go big in order to see results, but adopting that mindset and thinking that you have to go zero to 60 in order to make progress usually leads to significant roadblocks.

So first it leads to burnout. Big sweeping changes, like drastically cutting your calories or cutting out entire food groups or giving up foods altogether when you really love them. While in theory, those ideas might sound like they would work, they don’t last. And that’s the problem.

Those big sweeping changes will work for a minute, but those changes are too hard to sustain and you will burn yourself out trying to keep up with those big changes that you’ve implemented. Swearing off all desserts or giving up bread when you normally eat it every day or drastically cutting your calories, those types of changes will work for a minute until they become too hard to uphold. But I see so many of you try to cut out so many things from your diet altogether and it backfires.

It’s a cycle. I call it the restrict, revolt, rebound cycle. You restrict the heck out of your food, whether that’s restricting calories, the types of foods you eat or both. And then once that restriction gets too hard, you revolt. Maybe you get angry, maybe you get tired, maybe you run out of willpower, or maybe it’s all of the above and you revolt against the diet. And then in response to that revolt, you rebound and eat with abandon and regain whatever weight you may have lost. It’s restrict, revolt, rebound.

Or if you’re a perfectionist and struggle with all or nothing thinking, your calorie or food restriction may create an impossible standard that no human on earth can uphold. And then when you go off your plan because it was too hard to follow in the first place, you take that one mess up as a reason to revolt and give up altogether. And that’s because your all or nothing approach combined with overly restricting yourself is setting you up for failure. And that ultimately leads you to rebound and eat with abandon.

I cannot tell you how many times I’ve seen this cycle and it is the result of going too big, too hard, too fast. You burn out because it’s too hard and you can’t sustain it. And because you can’t do it exactly perfectly, you stop altogether. And that ultimately leads you to disappointment because no one likes to fail and no one likes to fail at their own plan. And it’s disappointing to not follow through on what you plan to do.

Okay, so another reason that big changes don’t work is this. They feel exciting at first, but then it can get overwhelming. So think about it. If you start the new year and you’ve decided that you’re going to meal prep and eat nothing but salads and lean protein, and you’re not going to get fast food anymore, and you’re giving up all soda and diet soda. Well, that’s a lot, but you may shrug it off because you’re excited. It’s a new year and you’ve got all this energy and excitement and motivation propelling you forward.

And the excitement you have at the beginning of the new year when the novelty is there may get you through the first few days of all those changes. But then what happens when the excitement has fizzled? And most importantly, what happens when life gets busy? What happens when work is super crazy and you’ve got long days and no time to meal prep? What happens when the after work, after school schedule picks up and you don’t get home until 8:00? How do you keep up with all of the systems when it’s no longer exciting and when you get busy.

And that’s when your big changes can become a big problem. The excitement wears off, motivation fades, and you get busy. But you’ve also got all of these impossible standards that you’ve created for yourself. So what do you do? And most often that is the point at which you get overwhelmed and give up.

And I say this all the time because I see it all the time. It’s easy when it’s easy, right? Meaning it is easier to eat clean and meal prep and stay away from fast food and takeout when things are running smoothly, when work is on schedule, when everyone at home is healthy, when the carpool is running as planned. However, it is not as easy to eat well and exercise when work and life and your schedule get super busy or when they get turned upside down. That is when you run into overwhelm, and often the first thing to go is your new habits. The first thing to go is your plan. It’s a predictable pattern, and I’ve seen it repeatedly.

You create a plan that is too big and too extreme, and you hold onto it for a bit. But then when life gets hectic, as it most certainly will, you may find yourself overwhelmed and your system falls apart. So if any of this sounds familiar to you, or if you have tried the go big or go home route enough times to know that you need a different approach, How about going for a small change? And I know that may not sound fancy or flashy or nearly as cool as Whole30 or 75 Hard, but I’m gonna try it and help you see why small really is the way to go if you want to build a new lifestyle.

Okay, So now that we’ve talked about some of the reasons why going big does not work, let’s talk about why going small does work. So first, small is sustainable. Think about it. What sounds more sustainable to you? Giving up dessert for forever or practicing having dessert twice a week and getting on with your life? Which sounds more doable to you? Running for 45 minutes five times a week, or going for a 10 minute walk around your neighborhood twice this week? Which sounds more sustainable to you? Which of these approaches will you be more likely to uphold even when life gets hectic and you’ve had a terrible week?

And that is exactly the point. I want you to find a habit that will be sustainable even when you don’t feel like it, okay? So imagine you’ve had a really long day at work, but you’re trying to exercise 45 minutes, five days a week. How is that going to feel when you come home and you’re staring at a 45 minute workout in front of you? Probably not very good, right? And this is especially true when your habit is new. This is especially true when your habit is not locked in yet. If that habit is not sealed in, you may find it very hard to keep up when you get busy or stressed.

When you make your habit too big, it is going to be that much harder to get it done when you’re stressed or busy or short on time. If it has not yet become a locked in non-negotiable habit, you’ll find it very easy to say no thank you, maybe tomorrow, when it comes time to do your workout.

You may find it very easy to say, I’ll stop takeout next week, but this week I’m too busy, so I’ll give myself a pass and try again later. So instead you want to find the smallest change you can make that you can sustain, okay? So a 10 minute walk around your neighborhood instead of a 45 minute high intensity workout, that sounds like a reasonable place to start. Picking up a pre-cooked chicken and a bag salad instead of a burger and fries, you can do that. Whatever it is, make it small in order to make it sustainable and I will answer the concern that comes up nearly every time I suggest this approach. And you might be thinking it already.

You might be thinking, having dessert twice a week is not gonna be enough of a change. A 10 minute walk is not enough to make a difference. Skipping fast food for dinner, not enough. That small change is too small. It’s not enough. But here’s the thing, I respectfully disagree. If you are exercising exactly 0 minutes per week currently, or if you’re currently eating dessert every single night of the week, or if you’re routinely hitting up the drive-thru multiple nights per week, then I would argue that your small changes actually will make a difference.

And here’s how this works. First, if you decide that you’re going to cut back dessert to twice a week instead of every night of the week, and you actually do it, a few things happen. One, you’ll cut back on your total caloric intake. So if you go from having cookies seven nights a week to having cookies twice a week, I would argue that it’s going to make a difference in your bottom line from a caloric perspective.

Or if you trade drive-through fast food for a pre-made chicken and salad, that’s going to affect your bottom line. Or if you go from exercising 0 minutes per week to exercising 20 minutes per week, I would argue that makes a difference.

And those small changes will most definitely be enough. And you’ll see that those small changes are enough when you see that they aren’t such a big deal and you can actually stick with them. That is the idea right there. Make it small enough and make it easy enough that you can stick with it. Because the more consistent you can be with that small change, the more you are going to see results.

And you can gradually up the ante and increase your exercise or make more changes to your diet after you’ve locked in and succeeded at your smaller habits. And far beyond the impact on your calories or exercise minutes, when you choose a small change and you actually do it, you are proving yourself to yourself. You are showing yourself your capacity for change. And honestly, that matters way more to me than any diet or exercise change that you make, okay?

So if you’re wondering how a small change can possibly be enough, please rest assured that it is in fact enough. And here’s why your small change is enough. When you set a small goal and you achieve it, there’s pride in that. You accomplished something. You checked the box. You fulfilled your commitment to yourself. And remember what that adds up to, motivation, right? You took action by going for a 10 minute walk. You got a result, you feel better. And what does that give you? Motivation, motivation to keep going. It fuels the cycle.

So please take a second and compare that to something big and extreme that is unsustainable, like going from zero minutes of exercise to five 45-minute workouts a week, or giving up all carbs and dessert without making room for treating yourself. How is it going to feel when you cannot sustain that? It’s going to feel awful. It’s going to be defeating. It’s going to be disempowering because it does not feel good to not meet your goals. It doesn’t feel good.

So instead, start small. Let your small win be enough and let it fuel more small wins. Watch your momentum build from the compound effect of multiple small wins. And that is exactly what we’re aiming for. We’re looking for the compound effect of repeated small change, because that small change, when you’re consistent with it, will add up to big results. Okay?

When I suggest that you aim for a small win, it may feel insignificant, but that’s only if you let it be insignificant. Okay, instead, if you take that small win and let the motivation that you get from it fuel more small wins, what happens? It adds up. It adds up to big results over time. And more importantly, you start to trust yourself more. And you stretch yourself. Those 10-minute walks may turn into 20-minute walks. Your 20-minute walk gets a little faster.

Maybe you start to run those last three minutes of your 20-minute walk and you build from there. Or maybe substituting salad for fries leads you to start replacing dessert with fruit. And over time, that motivates you to stop buying bagels for breakfast and you make eggs instead. And you see where this goes.

You start with something as simple as a salad with dinner, and you keep doing it, and you let that success from having salad lead to other successes. It all adds up.

And here’s the other thing to consider about small changes. When you focus on small, instead of the go big or go home approach, there’s less of a drop-off when you mess up. You have less of a climb to get back on the proverbial wagon when you mess up.

So go back to your exercise example. If you insist on 45 minutes, five days a week, and you miss a day, or if you miss two days, it may feel like a big climb to get back on track. 45 minutes may feel big and hard and insurmountable to get back to when you miss. But what if your goal was 10 minutes? What if you planned for a 10-minute walk and you missed a day or you missed two days? You are going to have less of a jump to get back to 10 minutes a day than if you insisted on 45 minutes a day.

Or think about your nutrition. If you plan for a salad a day and you miss it, it’s not a big deal and you have your salad the next day. But if you’ve imposed loads and loads of food rules on yourself, like no carbs and no snacks and no dessert and you have a bad day, it may feel like a big jump to get back on track. There is a bigger valley to cross in order to get back to where you wanna be.

So the idea here is that by starting small, you make it easier to put the focus on progress instead of perfection. You focus on gradual improvement instead of big sweeping changes. And it’s easier to keep up with gradual changes than it is to keep up with extreme changes. And when you mess up, there’s less at stake. You don’t have to fight so hard to get back on track because you’re keeping it small and doable. And the idea here is to take the drama out of it.

I don’t want you to feel like you have to take a flying leap off a cliff in order to get where you wanna go. Instead, you’re taking a stepping stone approach, okay? That’s it. You’re making your change feel so small, it almost feels like nothing, almost, but it’s not nothing, okay? It’s the smallest thing you can do to move the needle, but it has an impact. It has an impact because it’s something you can stick with and make part of your lifestyle, okay?

And honestly, that’s what matters here. You’ve got to find the smallest change you can actually stick with so you can make it part of your lifestyle. And remember what your lifestyle is. It’s a collection of habits that add up to shape your health and fitness. If you want it to become your lifestyle, choose a habit that’s small and that you can sustain.

And when you mess up, because we all will, you don’t make it a big deal. You get right back on track. There is no big uphill battle in front of you. You just get back to your small habit and you keep rolling, okay?

And here’s the thing, here’s what you do next. You take your small habit and you go nail it. You make it part of your life, like having a salad with dinner every night. You get so good at it that it becomes part of who you are, so that it’s a no-brainer. And then you add on another habit, like filling your plate with protein. You layer on that next habit. You choose the next smallest change that makes sense, and you do the same thing. You make it so small that it almost seems insignificant, but it’s not.

And you keep at it, and you mess up, and you try again, and you get right back to it, and you do not give up on yourself. You keep working on your small change until it becomes locked in, until it becomes a habit, until it becomes your lifestyle. That is how you do this. Okay?

So I want to give you some examples of this. I wanna show you, based on some of my own clients’ examples, how going small works. So first, I had a client who initially came to me wanting to overhaul her life. She wanted to change up her diet, lose weight and start exercising. And she wanted to go big.

She wanted to significantly restrict her calories because she swore that was the only thing that worked for her in the past, even though she always regained the weight. She wanted to change up everything and restart intermittent fasting, even though she had tried it multiple times and it was not sustainable.

And she wanted to start getting up at 5 in the morning and working out before she went to work for the day because she was currently not exercising.

So as you can imagine, this client very quickly realized that aiming for all three of these goals at once was not working for her. And instead of making progress on one of these, she was going backwards on all of them. So instead, we started with something very simple. We talked through a number of different small options, and she decided that the habit that made the most sense was incorporating protein into her breakfast.

So when we started working together, her breakfast was toast and butter, and she was getting to lunchtime hangry. So we made a small change and came up with a couple of high protein breakfast ideas that she could choose from. That was it. She didn’t start counting calories. She didn’t try to add on exercise. She didn’t cut out any foods. She just changed the composition of her breakfast to include protein.

And do you know what happened? A lot of things happened. One, she felt better in the morning. She had more energy at work because she was eating more than refined flour-based bread. She was not hangry at lunch anymore because that protein kept her satiated. And she also noticed that she was less hungry and snacking less at night.

And to me, that was actually the coolest outcome because she lived out in real life what is cited in the literature all the time. She saw for herself the impact that protein has on reducing nighttime snacking. And you know what else happened? She started losing weight. She was averaging about a half a pound to a pound per week, but she was most definitely losing weight.

And then what happened from there, she started adding more veggies into her meals. She made it a goal to have half her dinner plate full of veggies. And she got really, really good at that. And as a result, she continued losing weight. And then only after she had these changes in place, and only after she had them locked in, did she start addressing exercise. And she did the same thing as she did with her food.

She took the small approach. She started by doing 10 minute online workouts. Sometimes they were body weight. Sometimes they were quick arms and abs workouts with dumbbells, but she made it a point to do those workouts. And sometimes she even did them during her lunch break at work. And what she did here was prove to herself the power of a small change.

Instead of insisting on a bigger, bolder approach, which she had already found did not work, she went with a small change. She let that small change be enough and she stuck with it long enough to see results and let those results fuel more change. And it was the impact of all of those changes that added up to big results.

This client changed her diet, she lost weight, and she implemented an exercise plan. It did not happen all at once, but it did happen. And she did it in a way that was sustainable for her.

So I had another client who came to me after a year of intermittent fasting and not losing any weight. She was exercising early in the morning and then working super long days. And she was coming home from work hungry, which was leading her to overdo it. And she was eating more than she intended. And she was not losing any weight. And her workouts were suffering and she felt tired all the time.

So we made one small change. She started eating breakfast. And as you can guess, we made sure that that breakfast had legit protein in it. And admittedly, it was a big change for her to go back to eating breakfast after not eating it for so long. But it made her workouts better. She was able to go harder with her weights. She started putting on muscle. She felt less hangry at lunchtime. She was eating dinner without overdoing it. And all she did was start eating breakfast.

And once she made that habit, she started changing up her other meals. She saw the impact that protein had on her at breakfast, so she made it a point to bolster her lunch with protein too. And after nailing both of those, she decided to cut down her snacks from two a day to one. She was satiated enough that she didn’t feel the need to have two snacks.

And the result of those changes was significant. She lost weight and she put on muscle. And the best part of this was getting videos from her doing pull-ups or killing it in the weight room.

Honestly, for me as her coach, that was the best. And those are just two examples. I’ve got plenty more, but I think you get the idea here. Changing your life does not mean go big or go home, okay? You do not have to go zero to 60 in order to change your life. In fact, that’s a great way to crash and burn. Zero to 60, go big or go home, that approach just does not work.

So please, as we head into the new year and you have an entire 12 months of possibility in front of you, do not be wooed, okay? It can be so easy to get swept up in the glitz and the empty promises of an extremely restrictive approach to changing your life, but don’t underestimate the power of small change.

So as you’re listening to this, I challenge you to decide for yourself, what is it gonna be? What is the smallest change you can make related to your diet, your exercise, your sleep, whatever it is you wanna change. And if you wanna change all three, that’s okay. Start with one, choose whichever one you want.

Decide that you’re gonna have veggies with dinner tonight instead of pasta. Decide that your breakfast is no longer going to be a bagel and instead it will be eggs. Decide that you’re going to take a 10-minute walk before you head to the couch tonight. Or decide that you’ll go to bed just 10 minutes earlier than you normally do. That’s it.

Choose something and commit to it. Go and try it, fail at it, and keep doing that until you’ve got it nailed. This is what you do in order to succeed. And then you repeat that process with your next small change. This is how you create a new life, one small change at a time.

So prove it to yourself. Small changes, yes, they are small, but their impact is anything but small. And if you wanna change your life this year, I can help you. When you coach with me, I will help you take action towards your goals, and we do that by working through your biggest roadblock, your mind.

Check out my website, send me a message at https://www.carriehollandmd.com/contact, and let’s talk about how coaching will change your life. All right, thank you again for hanging out with me. Happy New Year to you, and I’ll catch you again next week.

Hey, if you’re looking for your next great read, I’ve got you covered. Head over to CarrieHollandMD.com/books and download my list of most favorite reads. I’ve got two collections waiting for you. One is all about work-life balance. The other is a collection of books that have changed my life. I’ve referenced many of these books in the podcast, and now you can access those titles all in one place.

Again, that’s CarrieHollandMD.com/books. Check it out and find your next great read. Thank you for listening to the Strong Is a Mindset podcast. If you want to learn more about how to build both a strong mind and a strong body by eating, moving, and most importantly, thinking, check out CarrieHollandMD.com.