Actionable Health Tips for Physical & Mental Wellness

We've been listening to Kate Northrop's money mindset course and she dropped something that got us thinking—pick ONE thing and do it for 21 days. Not 15 things where you fail at all of them and decide you're a failure, you weren't ready, you're supposed to stay at this low level whatever. Just one thing. Clint forgot who he was at the start of this episode (bring on some coffee), but we're talking tangible stuff that isn't going to completely change your life necessarily, but takes that first step.

What we discuss:

• The adding-versus-restricting strategy—what we've found is more effective at first when developing new habits, the human nature curl-away response, and why we're not talking about taking away things you enjoy
• Clint's stretching commitment—the 5-or-10-minutes thing, building it into a time that makes sense (not "oh shit I forgot" at bedtime), and what gets refined as you figure it out
• The half-your-body-weight-in-ounces rule—what happens when your brain says "that's great, I don't know what that means so I'm not doing it," and why listening to your body only works if you're already used to it
• The protein-first insulin situation—what happens when you start with sugary/carbohydrate stuff, chasing that crash all day long, and the 60% of children statistic that's bonkers
• The paper clip chain memory—what Clint's brother did (Kings Canyon summer job, counting down days), the visual satisfaction component, and why there's no right or wrong way to track
• The "I missed a day" reality—what gets discussed about curve balls, the feeling that means the habit is already developing in your mind, and the grace-versus-excuse distinction

This is about understanding why things in motion tend to stay in motion (law of inertia—Johnna's writing that on the whiteboard), how we've found it effective in transformation coaching to add rather than restrict at first, and what stackable habits look like across physical/nutritional/mindset categories. We're walking through the one-minute-walk version, the couple-extra-sips-of-water version, the single-thought-of-gratitude approach, and why you don't need the leather-bound journal at the leather desk staring into nature contemplating life's meaning.