5 Small Habits That Will Change Your Life Forever
On The Mel Robbins Podcast, a variety of experts share simple habits to enhance different aspects of your life. Dr. Mark Hyman recommends a 10-day dietary reset to nourish your body's cells, while Dr. Luana Marques suggests a journaling practice to quiet anxiety. Financial advisor Tiffany Aliche provides guidance on categorizing expenses for effective budgeting.
For cultivating confidence and trustworthiness, body language expert Janine Driver advises striking confident postures and maintaining eye contact. Additionally, the episode covers finding purpose through practices like hospice care training and expressing gratitude for the present moment. Overall, these actionable recommendations aim to positively impact your health, wealth, confidence, and sense of meaning.
This is a preview of the Shortform summary of the Apr 29, 2024 episode of the The Mel Robbins Podcast
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1-Page Summary
Health and vitality
Dr. Mark Hyman recommends a 10-day reset: eliminate gluten, dairy, sugar, alcohol, processed foods, and beans. Instead, eat protein, veggies, nuts, berries, and healthy fats to nourish cells. He believes the body can heal itself through proper diet, exercise, and lifestyle changes.
Mental health
To halt anxiety spirals, Dr. Luana Marques advises writing down thoughts, emotions, and behaviors—engaging the prefrontal cortex quiets the amygdala. Mel Robbins adds that overcoming avoidance by facing fears allows personal growth.
Financial wellbeing
Tiffany Aliche suggests creating a money list: categorize expenses as bills (B), usage (U), and choices (C). Assess spending versus income to budget effectively.
Confidence and influence
Body language expert Janine Driver reveals the "steeple" hand gesture and puffing the chest like Iron Man conveys confidence. Maintaining eye contact indicates trustworthiness.
Meaning and purpose
Judie Robbins recommends hospice care training to give love and feel purposeful. She and Mel Robbins emphasize practicing gratitude for the present moment.
1-Page Summary
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Clarifications
- A "10-day reset" diet typically involves eliminating certain foods like gluten, dairy, sugar, alcohol, processed foods, and beans for a specific period, usually 10 days. This short-term dietary approach aims to help reset the body, reduce inflammation, identify food sensitivities, and kickstart healthier eating habits. It is often used as a way to cleanse the body, improve digestion, and promote overall well-being through a focus on whole, nutrient-dense foods. The restricted period is meant to give the body a break from potentially inflammatory or problematic foods and encourage the consumption of more nourishing options like proteins, vegetables, nuts, berries, and healthy fats.
- Engaging the prefrontal cortex to quiet the amygdala involves using cognitive processes like reasoning and decision-making to regulate emotional responses. The prefrontal cortex is responsible for higher-order thinking, while the amygdala plays a key role in processing emotions, especially fear and anxiety. By consciously engaging the prefrontal cortex through activities like writing down thoughts and emotions, individuals can help calm the amygdala's emotional reactions. This process can help in managing anxiety and promoting emotional regulation.
Categorizing expenses as bills (B), usage (U), and choices (C) is a method to help individuals understand and manage their spending habits more effectively.
Bills (B) typically include fixed expenses like rent, utilities, and insurance that are necessary for daily living.
- Usage (U) covers variable expenses such as groceries, transportation, and other essential costs that fluctuate based on consumption.
- Choices (C) represent discretionary spending on non-essential items like entertainment, dining out, or luxury purchases.
By categorizing expenses in this way, individuals can gain a clearer picture of where their money is going and make informed decisions to budget and save more efficiently.
- The "steeple" hand gesture, where fingertips touch in a steeple shape, is a non-verbal cue associated with confidence and authority in body language interpretation. Puffing the chest, akin to the posture of a superhero like Iron Man, is believed to project dominance and self-assurance. These gestures are thought to influence how others perceive an individual's level of confidence and assertiveness in various social and professional settings. Maintaining eye contact is also considered a key element in non-verbal communication that signals trustworthiness and engagement.
- Hospice care training involves preparing individuals to provide compassionate end-of-life care to patients and their families. This training equips participants with the necessary skills to offer physical, emotional, and spiritual support during the final stages of life. Engaging in hospice care can provide a sense of purpose and fulfillment by helping others in a meaningful way during a vulnerable time. It emphasizes dignity, comfort, and quality of life for individuals facing terminal illnesses.
Counterarguments
- While Dr. Mark Hyman's 10-day reset diet may improve health for some, it may not be suitable for everyone, and eliminating certain food groups like beans, which are a good source of fiber and protein, could be unnecessarily restrictive for some individuals.
- The idea that the body can heal itself solely through diet, exercise, and lifestyle changes may not account for medical conditions that require professional medical treatment or intervention.
- Writing down thoughts and emotions as a way to manage anxiety might not be effective for everyone, and some individuals may require professional therapy or medication.
- The concept that engaging the prefrontal cortex can quiet the amygdala is an oversimplification of complex neurological processes and may not fully address the underlying causes of anxiety for all individuals.
- The advice to face fears for personal growth may not be appropriate for everyone, especially for those with severe anxiety or trauma-related disorders, where exposure should be carefully managed by a professional.
- Tiffany Aliche's method of categorizing expenses may not fit all financial situations, and some people may benefit from a more nuanced approach to budgeting.
- The suggestion that assessing spending versus income is crucial for financial wellbeing does not consider that some individuals may not have a stable income or may be facing financial hardship that makes budgeting a challenge.
- Body language cues like the "steeple" hand gesture and chest puffing might not universally convey confidence across different cultures, and could be misinterpreted.
- Maintaining eye contact as an indicator of trustworthiness may not be applicable in all cultural contexts, and for some individuals, such as those with autism spectrum disorder, maintaining eye contact can be uncomfortable or challenging.
- Recommending hospice care training to find purpose may not be suitable for everyone, as it can be emotionally demanding and is not everyone's calling.
- The emphasis on practicing gratitude for the present moment may not acknowledge the valid feelings of those who are going through difficult times and for whom feeling grateful may not be possible or helpful.
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Health and vitality
Mark Hyman and Mel Robbins discuss the power of functional medicine and how changing one's diet and lifestyle can drastically improve health and vitality.
Reset health in 10 days
No gluten, dairy, sugar, alcohol, processed foods, grains and beans for a short time
Dr. Mark Hyman introduces a 10-day health reset, which he has researched and recommends based on witnessing daily miracles in people's health through functional medicine. This program has gained popularity among listeners for its significant impact on health. Hyman asserts that within days, not weeks or months, people can start feeling better.
He reveals that symptoms from all diseases are reduced by 70% within six days in his programs around the world, achieved by altering diet and including gentle exercise like yoga. For ten days, Hyman suggests eliminating potential inflammatory foods, including gluten, dairy, sugar, processed foods, and alcohol. The universal elements to cut out are gluten, sugar, dairy, and alcohol. Many may feel dependent on these items due to their addictive qualities, and the urge to find substitutes can indicate this biological addiction.
Build healthy cells with nutrition
Hyman emphasizes the importance of nourishing the body with quality foods that become the raw materials for new cells, affecting everything from brain cells to skin. He suggests a diet focused on protein, vegetables, nuts and seeds, berries, and good fats. This includes eating foods like eggs, vegetables such as tomatoes, avocados with olive oil, big salads with various veggies, and proteins like wild salmon and pumpkin seeds. For dinner, options may include fish, chicken, or a small portion of meat accompanied by a plethora of vegetables like purple sweet potatoes, roasted mushrooms, eggplant, and cruciferous vegetables, which aid in detoxing cells and cancer prevention.
Mark Hyman highlights eating quality foods such as pasture-raised bison over feedlot bison, as the former contains beneficial plant molecules. By consuming the right types of foods, you directly contribute to the composition and health of your cells.
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Health and vitality
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Clarifications
- Functional medicine is an approach that focuses on identifying and addressing the root causes of disease by looking at the interactions between a person's genetics, environment, and lifestyle. It aims to treat the whole person rather than just the symptoms, using a personalized and integrative approach to healthcare. Functional medicine practitioners often use a combination of conventional medicine and alternative therapies to promote wellness and prevent future health issues. Mark Hyman is a well-known advocate for functional medicine and has popularized its principles through his work and writings.
- Inflammatory foods are those that can trigger inflammation in the body, potentially leading to various health issues. These foods often include gluten, dairy, sugar, processed foods, and alcohol. Eliminating these items from the diet may help reduce inflammation and improve overall health and well-being. By avoiding inflammatory foods, individuals may experience benefits such as reduced symptoms of diseases and increased vitality.
- Biological addiction is a term used to describe a strong dependence on substances or behaviors that can lead to compulsive actions due to their impact on the brain's chemistry and reward system. This addiction can manifest in cravings and difficulty controlling the urge to consume certain substances or engage in specific activities. It is often associated with the addictive qualities of certain foods or substances that can lead to physical and psychological dependence. The concept of biological addiction highlights how certain substances or behaviors can alter brain function and lead to addictive patterns.
- Detoxing cells involves the process of removing toxins or harmful substances from within the cells of the body. This can be achieved through various methods, such as dietary changes, to support the body's natural detoxification processes. By eliminating toxins and providing essential nutrients, the aim is to optimize cellular function and overall health. This process is believed to aid in promoting better cell regeneration and function.
- Biological age is a concept that reflects the overall condition of a person's body and its systems, often influenced by lifestyle factors. It can differ from chronological age, which is simply the number of years a person has been alive. Biological age is a measure of how well the body functions and can provide insights into health and aging beyond just the passage of time. By focusing on factors like diet, exercise, stress management, and environmental exposures, individuals can potentially influence and even improve their biological age.
- Health optimization involve ...
Counterarguments
- The claim that symptoms from all diseases can be reduced by 70% within six days may be overly optimistic and not supported by robust scientific evidence, as individual responses to diet and lifestyle changes can vary greatly.
- Eliminating gluten, dairy, sugar, alcohol, processed foods, grains, and beans may not be necessary or beneficial for everyone, and such restrictions could lead to nutritional deficiencies if not carefully managed.
- The addictive qualities of certain foods like gluten, sugar, dairy, and alcohol are complex and may not be solely due to biological addiction; psychological and social factors also play a significant role.
- While quality foods are important, the emphasis on specific items like pasture-raised bison may not be practical or affordable for all individuals, and there are other sustainable and healthy food choices available.
- The idea that the body can heal itself without external interventions may not apply to all health conditions, particularly chronic diseases or acute medical emergencies that require medical treatment.
- The notion of becoming an expert of one's own health, while empowering, may ...
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Mental health
Stop anxiety spirals
Create a pause by writing down thoughts, emotions, behavior cycle
Dr. Luana Marques and Mel Robbins address the issue of anxiety spirals, highlighting strategies to create a pause and regain control.
Marques underscores the importance of identifying the thoughts, emotions, and behavior cycle that contribute to an anxiety spiral. She illustrates this with a personal example, sharing how the thought "What if Mel Robbins doesn’t like me?" could trigger emotions of anxiety and behaviors like wanting to stay in bed, which in turn can amplify anxious thoughts, creating a snowball effect. She suggests halting this cycle by writing down one's thoughts, emotions, and associated behaviors, as this linking process can introduce a much-needed pause.
Robbins reiterates that dealing with anxiety involves penning down thoughts to stop them from spiraling out of control. The act of writing calms the mind by activating the prefrontal cortex, which is in charge of organizing and planning. This activation can diminish the amygdala's influence—the region of the brain that governs our fight, flight, or freeze response—thereby reducing anxiety.
Prefrontal cortex quiets anxiety in the amygdala
The suggestion to write down one's thought process is backed by neuroscience. When an individual writes about their thoughts, it engages the prefrontal cortex, which is responsible for higher-level cognitive processes such as decision making and problem-solving. By doi ...
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Mental health
Additional Materials
Clarifications
- The amygdala is a part of the brain responsible for processing emotions, especially fear and anxiety. When triggered, it initiates the body's fight, flight, or freeze response, leading to feelings of anxiety. Understanding how the amygdala functions in relation to anxiety can help individuals manage and reduce their anxious responses. By engaging the prefrontal cortex through activities like writing down thoughts, one can help regulate the amygdala's influence and alleviate anxiety.
- The prefrontal cortex plays a crucial role in managing anxiety by engaging in higher-level cognitive functions like decision-making and problem-solving. When individuals write down their thoughts, this activates the prefrontal cortex, diverting resources from the amygdala, which triggers the anxiety response. This diversion of energy can lead to a reduction in anxiety intensity, providing relief from anxious spirals. By calming the mind and organizing thoughts, the prefrontal cortex helps in regulating emotional responses and mitigating the impact of anxiety on individuals.
- When dealing with anxiety, writing down thoughts engages the prefrontal cortex, which handles decision-making and problem-solving. This engagement competes for energy resources with the amygdala, the brain region responsible for the anxiety response. This competition can lead to a reduction in anxiety intensity as the prefrontal cortex diverts resources from the amygdala, providing relief from the anxiety spiral.
- When an individual writes down their thoughts, it engages the prefrontal cortex, a brain region responsible for higher-level cognitive functions like decision-making and problem-solving. This engagement occurs because writing involves organizing and planning, tasks that the prefrontal cortex manages. By focusing on writing, the brain allocates resources to this area, div ...
Counterarguments
- Writing may not be a universally effective tool for everyone; some individuals might find other techniques, such as physical exercise or mindfulness meditation, more helpful in managing anxiety.
- The effectiveness of writing to engage the prefrontal cortex and reduce anxiety might vary depending on the individual's comfort with writing and their ability to articulate thoughts and feelings.
- The assumption that writing down thoughts will always lead to a pause and reduce anxiety might not hold true for all types of anxiety disorders; some individuals may require professional intervention.
- The idea that addressing anxiety always leads to overcoming fears and avoiding limitations may oversimplify the complex nature of anxiety disorders, which can be deeply rooted and multifaceted.
- The text suggests that anxiety leads to avoidance and limits personal growth, but it does not acknowledge that for some individuals, anxiety can be a motivating factor that drives them to achieve and push through challeng ...
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Financial wellbeing
Tiffany Aliche, a renowned financial expert, shares insights into organizing finances to empower oneself financially. Her guidance has the potential to substantially enhance one's financial stability.
Make a money list
Tiffany Aliche offers transformative advice on managing finances, starting with creating a comprehensive money list that serves as the foundation for a robust budget.
"Your budget is your mom saying yes after..."
Aliche emphasizes the importance of beginning the budgeting process by listing all categories of expenses. She advises not to worry about the specific amounts initially, but to simply identify the various areas where money is spent. This method helps one gain clarity on all possible financial outflows.
Categorize bills, usages, choices
In her advice, Aliche instructs to break down expenses into three distinct categories.
One category is labeled with a "B" for bills, which include fixed expenses such as mortgage, rent, car notes, credit card payments, and student loans. These are necessary payments that have legal consequences if not paid.
Another category is marked with "U" for usage or utility costs, which are expenses that can fluc ...
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Financial wellbeing
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Clarifications
- Creating a comprehensive money list involves listing out all your expenses and sources of income. This list forms the basis for creating a budget that helps you track where your money is coming from and where it is going. By detailing all your financial inflows and outflows, you can gain a clear understanding of your financial situation and make informed decisions on how to manage your money effectively. This process is essential for organizing your finances and working towards financial stability.
Categorizing expenses into bills, usage/utility costs, and cash/choice expenditures is a method used to classify different types of expenses based on their nature and necessity.
Bills: These are fixed expenses like rent, mortgage, and loan payments that are essential and have legal consequences if not paid.
- Usage/Utility Costs: These are expenses that vary based on consumption, such as water, gas, and electricity bills.
- Cash/Choice Expenditures: These are discretionary expenses like dining out or entertainment, where individuals have control over how much they spend.
This categorization helps individuals understand where their money is going and identify areas where they can potentially adjust their spending habits to improve their financial situation.
- Fixed expenses are regular payments that remain constant each month, like rent or loan payments. Usage/utility costs vary based on consumption, such as water or electricity bills. Discretionary expenses are optional and can be adjusted, like dining out or entertainment spending. Understanding these cate ...
Counterarguments
- While categorizing expenses can be helpful, it may oversimplify complex financial situations where expenses don't neatly fit into these categories.
- The advice assumes that individuals have a steady income against which they can compare their expenses, which may not be the case for those with irregular income streams.
- The focus on categorization and budgeting may not address deeper issues related to financial literacy, such as understanding interest rates, investment strategies, or the impact of inflation.
- The method may not be suitable for everyone, as personal finance is highly individualized and what works for one person may not work for another.
- The advice does not account for unexpected expenses or emergencies, which can significantly impact financial stability.
- The emphasis on cutting discretionary spending might not consider the importance of quality of life and mental health, which can be supported by so-called choice expenditures.
- The strategy may not be sufficient for those with high levels of debt or those living paycheck to paycheck, where there is littl ...
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Confidence and influence
A body language expert shares actionable strategies for exhibiting confidence and detecting deceit, providing a deeper understanding of nonverbal communication.
Read body language
Steeple hands for confidence
Janine Driver, a body language expert trained by the FBI and CIA and often featured on networks like 60 Minutes and CNN, explains how to project confidence and keenly interpret the unspoken cues of others. She unfolds a specific technique known as "steepling" – the act of touching the fingertips together to shape a church steeple. This gesture can convey intimidation and signify confidence. Driver points out that a lower steeple can be especially powerful for women in meetings dominated by men, potentially curbing interruptions without overtly asking for it.
Lift chest like Iron Man for confidence
Through the charismatic analysis of body language, individuals ar ...
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Confidence and influence
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Clarifications
- "Steepling" is a nonverbal communication technique where a person touches their fingertips together to form a steeple shape, resembling a church steeple. This gesture is often associated with confidence and authority, as it can convey a sense of self-assurance and control. In certain contexts, a lower steeple can be used to assert power, especially in situations where one may feel the need to establish dominance or prevent interruptions. The act of steepling is a subtle yet powerful way to project confidence and influence in interpersonal interactions.
- "Eye blocking" is a term in body language that involves covering or shielding one's eyes, often by using hands or other objects. In the context of expressing trustworthiness and authority, avoiding eye blocking means refrain ...
Counterarguments
- While "steepling" may convey confidence, it can also be perceived as arrogance or aloofness in some cultural or social contexts, potentially alienating others rather than commanding respect.
- The effectiveness of a lower steeple for women in male-dominated meetings may vary depending on the individual personalities and the specific workplace culture; it is not a one-size-fits-all solution.
- Maintaining eye contact is generally seen as a sign of trustworthiness, but excessive or inappropriate eye contact can be perceived as aggressive or uncomfortable, especially across different cultures.
- The suggestion to lift the chest like Iron Man to project confidence ...
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Meaning and purpose
Judie Robbins and Mel Robbins delve into how one can find meaning and purpose in life through caring for others and embracing gratitude for the present.
Avoid loneliness by giving care and love
Hospice care training
Judie Robbins advises those feeling lonely and unsupported to consider hospice care training. She suggests that by caring for someone else, a profound sense of love can be created, benefiting both the caregiver and the recipient. She speaks from her 40 years of personal experience, sharing that even a brief visit can significantly impact someone's life and bring deep satisfaction and a sense of purpose to the caregiver.
Live with gratitude in the present
Judie emphasizes the importance of being present and grateful for each day. She expresses her own gratitude for her life, her family, and especially her grandchildren. By appreciating what she has, Judie feels it helps her stay positive and young at heart. She reminds listeners that uncertainty is a part of life, referencing a fri ...
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Meaning and purpose
Additional Materials
Clarifications
- Hospice care training involves preparing individuals to provide compassionate care to terminally ill patients and their families. It focuses on enhancing the quality of life for those facing end-of-life situations through physical, emotional, and spiritual support. Hospice care training equips caregivers with the skills and knowledge needed to offer comfort, dignity, and respect to individuals during their final stages of life. This training can help individuals find fulfillment and purpose by making a meaningful difference in the lives of others during challenging times.
- Caring for someone else can create a sense of love and purpose by fostering connections and empathy, leading to a deep emotional bond. This act of selflessly helping others can bring fulfillment and a sense of accomplishment, enhancing one's overall well-being. It allows individuals to focus on the needs of others, shifting the perspective from self-concern to altruism, which can be inherently rewarding. This experience often highlights the interconnectedness of humanity and the positive impact one can have on another's life through acts of kindness and compassion. ...
Counterarguments
- While hospice care training can be fulfilling, it is not a suitable path for everyone, and some individuals may find it emotionally challenging or not aligned with their strengths or interests.
- The concept of finding meaning through caring for others might inadvertently suggest that those who are unable to provide care, perhaps due to disability or circumstance, have less opportunity for meaning or purpose.
- The emphasis on gratitude, while beneficial, might oversimplify complex emotional states and could be perceived as dismissive of valid feelings of grief, anger, or frustration that also need to be acknowledged and processed.
- The advice to focus on the present and be grateful may not address deeper issues that cause stress or unhappiness, such as systemic problems, mental health issues, or personal crises that require more than a change in perspective.
- The idea of cherishing each moment, while valuable, might not take into account the difficulties ...
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