REPLENISH: MAINTAINING A HEALTHY LIFESTYLE Module 11

WINS AND LEARNINGS What is working well for you? What isn’t working well? Which products have been helping the most? How are you feeling overall? Did anyone break through a plateau they’ve been having?

REPLENISH YOUR WHY IN.FORM is a lifelong journey. To avoid getting lost, it’s a good idea to check in with our “why” from time to time. What is your “why?” 88

WHEN YOU KEEP TRACK, YOU STAY ON TRACK We know that food journaling can help us be much more successful at reaching our goals. By tracking things other than food, such as emotions, you might discover why you get off track. 88

LEARN TO SAY “NO” To maintain a healthy lifestyle, we need to learn to say “no” to those who would derail our efforts. Dr. Amen offers some helpful tips on page 89 in your manual: Be upfront with food pushers. Explain that you are trying to eat a more balanced diet… and that when they offer you cake, chips or pizza; it makes it more difficult for you. Instead of going out to lunch or dinner with friends, choose activities that aren’t centered on food, such as going for a walk. If the snacks being offered at an event aren’t healthy, bring your own. 89

EXCUSES… EXCUSES Think about the excuses you use… “I don’t care” “It’s okay this once” “I don’t want it to go to waste” “I can always get back on track tomorrow” “I deserve this” “I already cheated once today, so why does it matter” 90

EXCUSES… EXCUSES Thoughts like these can lead us astray! While everybody has them, your success will be determined in the crucial moments when you decide if you’ll listen. 90

SUCCESS IS A WINDING ROAD Maintaining a healthy lifestyle does not mean you are perfect. Give yourself a break when you don’t meet expectations. Continue to think about the progress you have made. Remember your “why” and reaffirm where you’d like to go. Ask yourself what is holding you back. 91

STAY WITH YOUR GUT The key to maintaining a healthy lifestyle includes a healthy microbiome. The more our gut is in balance, the easier it is to maintain good habits. “It’s like a garden – you’re less likely to have weeds growing if you have lush vegetation, but without the vegetation the weeds can potential take over.” – Sarkis Mazmanian 91

STAY WITH YOUR GUT Most western diets are processed and rich in carbohydrates and sugars. This type of diet can increase “bad” bacteria by 71% in just one month! Once you have reset by getting rid of the “bad” bacteria and restored balance to your microbiome, it is up to you to replenish it! 91

HOMEWORK Read Module 11 Write down a major goal you’ve achieve and how it made you feel Write down the excuses you use most Write down a time you slipped and how you got back on track 92

EXERCISE TIP: Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way. 92

The Importance of Social Networks UP NEXT WEEK: The Importance of Social Networks

SEE YOU NEXT WEEK!