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Systems vs. Goals - A Pathway To Life Long Health

food movement primal trio sleep Nov 13, 2022

Undoubtedly, one of my favorite books is Atomic Habits by James Clear.

He takes a deep dive into the way our brains work and how we trigger the creation of new habits and the breaking of bad ones.

The interesting thing about his approach is he talks a lot less about mindsets and motivations, and instead, he talks a lot about the how.

He said this one line that has stuck with me for years since I first read it: "You don't rise to the level of your goals. You fall to the level of your systems."

Now if you really think about it, this is true for everything. We have systems for everything in life - we just might not realize it. And those systems might not be serving us by moving us toward our goals the way we want.

A system is defined as a set of principles or procedures according to which something is done; an organized framework or method.

Most of us have a system for how we get to work (which car we drive, what time we leave, what route we take, etc), how we prepare for sleep, how we wash our dirty clothes, and everything in between.

Just because it's not conscious, doesn't mean it's not a system. Nor does it mean that it's helpful to you.

Another mistake people make is they perceive the path to getting healthy as eating clean, working out a lot, losing fat, and getting stronger. In a way that's true, but 95% of your energy should be spent on setting up the best kinds of systems so that you can stay consistent for the long haul.

Systems are something you do every day. And fitness, like financial health, is a long game, a marathon, not a sprint. You need to set up systems that help you do the right things, every day, for a long long time.

If you focus on setting up systems and improving a little bit every day - the compounding effects will be a lifelong experience of being healthy and fit.

One system I would recommend putting in place TODAY is the following:

  • Set a normal bedtime and wake-up time, and stick to it with no more than 15-30 minutes of variations on either end.
  • Stop eating 3+ hours before your normal bedtime.
  • Work backward from your last meal by 4-5 hours to know when to eat your 2nd meal.
  • Work backward from your 2nd meal by 4-5 hours to know when to eat your 1st meal.
  • Start your day first thing with 5-10 grams of Essential Amino Acids (no fillers, flavors, or additives - here's what I use)
  • Workout first thing in the morning, and also get sunlight in your eyes, on your face, and on your skin in the morning.

Make these changes consistently for a few days or weeks and I bet money you'll feel great and start noticing a BIG difference...



Are you a busy dad who's looking to lose 15-20 or more pounds while building muscle and boosting your energy levels?

If that's you set up a call with me and let's chat!