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Creators & Guests

Host
Mikki Williden

What is Mikkipedia?

Mikkipedia is an exploration in all things health, well being, fitness, food and nutrition. I sit down with scientists, doctors, professors, practitioners and people who have a wealth of experience and have a conversation that takes a deep dive into their area of expertise. I love translating science into a language that people understand, so while some of the conversations will be pretty in-depth, you will come away with some practical tips that can be instigated into your everyday life. I hope you enjoy the show!

00:00
you

00:05
Hey everyone, it's Mikki here. You're listening to Mini Mikkipedia on a Monday. And today I wanna chat about mindset. And in part because we are halfway through Monday's matter and it is revealed to me sort of at this stage that it can really be a bit of a make or break for some people because the novelty of an approach has worn off because we are halfway there. You've had sort of four weeks of doing the thing.

00:34
there's still four weeks left, and it can sort of seem a little bit like no man's land. And the excitement of following sort of a new eating approach and a new exercise program has faded somewhat. Also, some of those really quick wins that you get whenever you start something fresh with regards to diet, that also peters out a little bit. So you're still consistently losing body fat,

01:03
but you don't get some of those really resounding sort of drops in body weight that occur through that drop in muscle carbohydrates stores or water stores. So part of the enthusiasm for doing something definitely can be tempered somewhat, particularly if you're new to it. And this is where mindset is really important, regardless of whether you're following something like Mondays Matter, or you're doing some sort of like training program, or you're doing another type of eating approach.

01:32
It's always really good to revisit this because ultimately every single diet works. Anything that will put you in a calorie deficit will do the job of allowing you to lose weight. But it is your mindset that really makes the difference between whether or not you adhere to it. Of course, factors associated with the diet are clearly important with regards to having things which help enhance satiety, protect muscle and bone mass.

02:02
that allow you to feel you may be restricted but not deprived, like all of these things, of course they matter, but ultimately how you feel about the thing really makes a difference as to whether the thing is going to work or not, because that'll determine whether or not you do it, right? So mindset might feel like this overused term. And I was listening to a podcast of someone I follow called Bread.

02:26
Biz Jack and he did such a great job of breaking down some really important elements of mindset and that is what I want to share with you today. So when we think about mindset, it is more than just, you know, think positively. Mindset really is a sum total of our limiting beliefs, so what we believe to be true but may not be. Our habitual emotions, our thought patterns.

02:53
and the identities that we carry around about ourselves, and these are at a subconscious level, so we may not even be aware of it. All of these things are going to frame a lens with which you see the world and your experiences. And it isn't until you can sort of get at the heart of that mindset and start changing aspects of this, that you're then able to see things a little differently. And so if you aren't in a right,

03:23
sort of mindset or frame of mind for something, everything can seem, or that thing can seem a little bit harder. There's a lot more effort involved. And having a mindset that is, that allows you to see past how you would otherwise see things or think differently or frame things in a different way may make it a little less effortful. Now, it'll always be work. Working on your diet and doing your exercise program and you know,

03:50
Being a healthy version of yourself always requires work. But it depends on how you see that work. If you see it as valuable, if you enjoy it, if you can see the long-term benefits of it, if you can look beyond the here and now and the potential pain that you're going through with it, then it makes that work easier. And it is less effortful. And that, of course, is a mindset shift. But if you don't have that shift and you are constantly

04:20
sort of stuck in this way of thinking that only views this stuff as super hard work, then it's never gonna get easier. The best diet and exercise program will not work for you if you don't shift the way that you think about it. But it isn't just as easy as saying, I'm just gonna think differently about it. Brad uses a great analogy of an apple tree. You see an apple tree, and while apples are great, actually what you want are pears. And in order to grow pears,

04:48
What you probably need to do, and in this case, this is the case, you need to dig out that apple tree and plant a pear seed or four to allow a pear tree to grow over time, right? You don't just start sticking pears on the apple tree, stick them with duct tape or whatever, and just pray that they're going to start growing there. That isn't how that works, and that's not how mindset works either.

05:17
self-limiting beliefs and a lot of these predetermined thoughts and start shifting how you think about things at a really, I guess, a much deeper level, rather than just trying to slap something on top of something else and hoping it sticks. So if we consider mindset to be absolutely and always a work in progress, and we view that with excitement rather than sort of dread, that in itself can go a long way to helping you.

05:45
feel differently about what it is that you're undertaking and I guess the level of effort that is going in there. And part of mindset is affected by the people you surround yourself with and the environments you find yourself in. You know, your external world is a mirror for your internal world. And what you experience on the outside with regards to...

06:06
people you surround yourself in, the environments that you are in, is a mirror for potentially what's going on inside. There was a super interesting study actually a few years ago now that the title of it, I believe, the premise of the study was that obesity is a contagious disease. And now of course you cannot quote unquote catch obesity or carrying excess body fat. What the authors were sort of getting at is that the people you surround yourself with

06:35
may have similar traits and behaviors that lend themselves towards putting on excess body fat. And if you're in that environment, you're more likely to be carried along with that. And that is what I think about when it comes to that sort of mindset piece. Because your mindset can be influenced by people and surroundings and situations. And the extent that you control this, it's really variable. So I'm not suggesting that everyone needs to

07:03
everyone with a potential issue with their diet needs to completely change their surroundings. But even being aware of that will allow you to potentially change how you interact in an environment and around certain people. So you're not just sort of drawn into some of these potentially unhelpful behaviors and habits. And part of that mindset shift can be aided by finding yourself groups or individuals

07:32
are experiencing a similar thing or have similar goals. And this is why with Mondays Matter, it's just so helpful that there is a community Facebook group and people are super interactive in there. And even those that aren't directly sort of posting are able to connect with some of the comments and experiences of others that are sharing that stuff. And having that like-mindedness can make the effort feel a little bit easier.

08:00
and then seeing how other people think about a certain situation and exposing yourself to other ways of thinking about things, i.e. someone might be having a similar experience with regards to the scale going up, yet they're commenting that they know it's because they had a hard workout session the day before and their tissues are holding inflammation. That can change someone else's meaning about the scales if they're reading that and you've had a similar experience but haven't quite connected the dots with that.

08:29
that are sharing a similar experience can go a long way to helping address some of these mindset challenges. Now something that Brad talks about a lot is sort of that shift in mindset and what are some ways that you can do that. And I was listening to him on a podcast the other day and I thought these are really smart and I think I just want to share them with you today. And one of the reasons why I wanted to is because, you know, he talked about the fact that people can get two or three weeks into something.

08:58
and then slide off it, you know, like quote unquote, fall off the wagon, like there's a wagon to fall off and hey, there well might be a wagon that you fall off, but at least you've got somewhere to go when you want to get back on. So I always think like that. Like I don't think fatalistically there is no, you know, that we shouldn't think like that. Although I've said that many times, if you do have that mindset, just think that, hey, at least you've got somewhere to go when you're ready to get back on. But Brad talks about this in that, you know, we talk that.

09:28
A lot of people have in their mind that they've tried something thousands of times and it hasn't worked. But if you've only gotten two or three or four weeks into something and then the wheels have come unstuck, then have you truly given it your best shot? And I would just say no, because you haven't given it enough time and consistency and adherence are two of your biggest assets when it comes to being successful in the diet space. But how do we help?

09:54
with that mindset of understanding that at the time that then keeps you consistent and keeps you adhering. Brand says one of the first strategies for success is somewhat counterintuitive, but it is set unrealistic goals and expectations. His reasoning for this is because we don't set goals and dreams to attain them. We set them to become a new person. We set them to raise our energy. And so when we dream big and have big audacious goals,

10:24
It sets us to action because there's something super exciting about having these big audacious goals that might seem out of the realms of possibility, but they gear our energy in action in a certain direction. And it's that energy and action that drives our motivation and continues us along this path. So instead of setting mediocre goals that set the bars really low that we don't think we need to work in order to attain,

10:52
Set them at a level which excites and inspires you. Align your goals and your energy with the person that you wanna be and act in that way. And how does that look? Because that kind of excitement and the potential and opportunity is the thing that will help drive your motivation and action on a day-to-day basis. And of course you need to connect in with that. That's where journaling can really help. Setting goals, revisiting them on a daily basis, connecting in with them,

11:21
the three things you did today that moved you towards your goal. These are some of the tactics, which he feels really helps people adhere and be consistent with their overall goals and desires because your energy is automatically higher. You're excited by that goal. So one of the first things then is to be unreasonable with your dreams and goals and set that goal that is so exciting and

11:48
almost unrealistic that it moves you into action because you actually care about it. And whilst of course we're talking about diet and weight loss, it's not necessarily that you're setting yourself an unrealistic weight loss goal to attain, because that's not the reality for a lot of people doing this. But maybe you set a really super inspiring goal of what you want to achieve when you reach your actual potential with your body composition.

12:14
You know, what would that look like to you? Is it an amazing overseas trip? Is it playing cricket with your grandchildren? Is it running an ultra event? You know, it's not that you necessarily have to put all of these out until you get that goal, but if it's part of you setting goals and part of a driving action towards what you're wanting to achieve with your diet, then it's way easier to put your mind into action that way rather than just silly setting, sort of boring, mediocre,

12:43
and safe goals like a lot of people might do. And part of that goal setting thing is a little bit about our fear of failure. Like we don't wanna dream too much. We don't wanna buy too much into this almost impossible thing because we will be disappointed when we don't achieve it. And I think it's worth mentioning that like, there are a lot of people out there who are super successful in their business and entrepreneurial space who never ever reach their goals, but they always aim high.

13:12
and therefore their actions and behaviors are oriented towards that big audacious goal, even if they never reach it. So that is one way to frame it. And I just really liked that sort of mindset piece from Brad. The second thing Brad talks about is self-limiting beliefs and how these can really hold us back from being what we truly want to be. Now a self-limiting belief is something we believe to be true with real certainty. And

13:39
An analogy that Brad uses is, you know, when you ask someone what color the sky is, most people will say it's blue. But how true is that really? Is it actually that the sky is blue? Is it blue in the morning when it's sunrise or is it blue during a sunset? Is it blue in the darkest part of night? Or is it actually not any color but is it just light being reflected? So when someone sort of...

14:04
answers that question with certainty, but then is offered up these other options that suddenly calls into questions what they believe to be true. And most people don't realize that they carry beliefs about themselves, their identity and who they are. And this really influences how we perceive ourselves and our failures or our success. And one of the strongest forces in our human personality

14:30
is the need to stay consistent with who you already think you are. So let's say if someone in their head thinks that they are big boned or they are stubborn. Now when it comes to let's say body composition, you might have someone who says, well, I'm just always, I have a propensity to gain weight. It's just what I do. This is someone who might have a belief that they're an athlete. Now

14:58
If you were to go through and take a look at the person who identifies as being someone who carries extra body weight versus an athlete, what beliefs would that person have about their nutrition, about their fitness, about wellness, just as a default? Like the athlete is going to have beliefs about fitness, health, and nutrition that align with being an athlete. So they're going to think differently about food. They're going to think differently about training and about what it takes to...

15:27
live an athlete lifestyle. Whereas if you are someone who has this belief that you just will always carry body weight no matter what, it sort of gives you this element of nothing you're going to do is going to change that. And so therefore, why would you bother acting in a different way, acting in a way that changes your habits, changes your exercise, your diet in a way that helps shift your body composition, if you truly believe that there's nothing that can shift it.

15:54
that it's all right for them because they've obviously got everything that they need to be able to lose weight, but that's not possible for you. So you've all magically switched off this idea that things can change. I hear this a lot from clients that, no, I don't eat things like that, or I'm just stubborn. Well, you're stubborn because you say you're stubborn. That is absolutely something that can change. And the thing that changes that is your own mindset and that sort of understanding.

16:22
the stories that you tell yourself are like the strongest things that influence your behavior can go a long way to sort of unlocking some of these patterns that you might see day in day out with regards to your ability to be consistent and adhere to a diet pattern. And if you ask someone who is like, well, I'm just, you know, I just carry excess body fat so it doesn't even matter. You're probably more likely to do things like have the extra slice of pizza because well, doesn't make a difference if you cut it out or not.

16:51
So our behaviors just reinforce the stories that you tell yourself, and then those stories that you tell yourself just reinforce those behaviors. Whereas if you're an athlete, there's that idea of nourishment, there's the idea of performance, and eating for performance, or consistency when it comes to a training regime or an eating regime. Inherently, there's a lot more structure and there's a lot more consistency in the behaviors that you undertake. And you surround yourself with people who share a similar mindset.

17:21
So even something so small as that can really make a big difference in terms of your overall success with diet. So these are two of the things that Brad shared on that I heard him talk about in a couple of podcasts. And I'll continue on this path next week because I think that's super important. And for those people listening who are struggling right now, I hope that this resonates in part with you or you're interested and open to learning more. And I do, you know, this is that.

17:50
fixed versus growth mindset. Like if this is new information and you're like, oh wow, then this can be a real game changer. And actually it doesn't even need to be new to be a game changer because this is a sort of information that I engage with almost on a daily basis to help shift my mindset in areas that really need sort of help with it. So, which is why I thought I'd share it with you. So the two of Brad's best strategies today that I shared was to set unrealistic and inspirational goals

18:20
to direct your energy and behavior in a really positive way and tackling those self-limiting beliefs that are holding you back. And I will discuss the next three on the next Mini Micropedia. Until then, catch me over on Instagram, threads and Twitter @mikkiwilliden, Facebook @mikkiwillidenNutrition, or head to my website, mikkiwilliden.com, book a one-on-one call with me.