Why You Keep Starting Over (And The Habit System That Actually Works)

If you keep starting over with your workouts, nutrition, or routines and you’re starting to think the problem is your motivation or discipline, this episode will completely change how you think about habits.

Because the truth is: willpower isn’t the problem. Most people are using a habit system that doesn’t match how they’re wired. And when that happens, even the best plan eventually falls apart.

In this episode of the Redefining Strength Podcast I sit down with Gretchen Rubin, one of the world’s leading experts on habits, happiness, and human nature and the New York Times bestselling author of The Happiness Project, Better Than Before, and The Four Tendencies.

Together, we'll break down:

Why some people need accountability, some need freedom, some need clarity, and why forcing yourself into the wrong system keeps you stuck

The Four Tendencies framework (Upholders, Questioners, Obligers, and Rebels) and how each type should build habits differently

Why identity can either support your goals or secretly sabotage them

The simple One-Minute Rule that can dramatically reduce mental clutter and build momentum

How to stop blaming yourself and finally build habits that actually stick

If you’ve ever said:
“I’m great for a few weeks and then I fall off.”
“I know what to do, I just can’t stay consistent.”
“I feel like I’m always starting over.”

This episode is for you.

Learn how to meal prep in a way that actually fits your life and helps you hit your macros without stress. Cori and Redefining Strength RD Julia Stumpf break down simple, flexible, budget-friendly, and lazy-proof strategies to make meal prep sustainable, realistic, and effective — including how to plan for eating out and stop overcomplicating nutrition.

Can you still build serious muscle, increase bone density, and lift weights in your 40s, 50s, 60s, and beyond? A neurosurgeon says YES.

In this powerful episode, I sit down with neurosurgeon and spine specialist Dr. Betsy Grunch to crush the biggest myth about aging: that decline is inevitable. You might have seen Dr. Grunch recently on the Mel Robbins Show. In this episode she shares her expert perspective on why strength training is vital for long-term health, spinal support, and preventing injuries.

We discuss:

- The essential connection between muscle and bone density (especially for women).
- How to pivot after injury and the myth that pain equals damage.
- The "1% changes" you can make to protect your energy and time.
- Shifting from reactive to proactive health habits.
- Why rest is non-negotiable and how to set better boundaries.

Dr. Grunch is truly redefining what "strong" means...it's about flexibility, consistency, and owning your journey as the CEO of your own body. Tune in for the advice you need to feel empowered at any age!

Connect with Dr. Grunch on social media: @ladyspinedoc

The video version of this episode is live on youtube!