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Episode 171, Making Paleo a Habit: Intro (0:00)News and Views (0:56)Stacy is doing well and really looking forward to her two-day work week aheadSarah's kids are off for the entire week of Thanksgiving, and the change in schedule has thrown her out of her routine loop at the start of the ...

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Intro (0:00)News and Views (0:56)Stacy is doing well and really looking forward to her two-day work week aheadSarah's kids are off for the entire week of Thanksgiving, and the change in schedule has thrown her out of her routine loop at the start of the weekThe late nights that Sarah has been having as of late, and what she is doing to put a stop to them before it impacts her health too muchHow excited Sarah is to have the Crandalls arriveWishing everyone a Happy ThanksgivingMatt and Stacy's Friendsgiving, see the full post on what they served and who came hereSarah is really looking forward to having help with Thanksgiving dinner prep this year, and the plans to hopefully smoke two turkeysIf both turkeys don't fit into the smoker, there will be a turkey showdown between Russ and Sarah - check Sarah's Instagram feed to see what happensStacy's love for ThanksgivingThe Healing Kitchen arrived at Sarah's house this week and her feelings on it, and what Stacy enjoys about itHow and Why Sarah and Alaena simplified the look and feel, and there emphasis on making the book very clean and easy to useThis is the time of year that Stacy enjoys her 20%, eating the gluten-free foods and maybe a little more nuts than she typically would, knowing that her stress is lower and her body will have plenty of time to restThis week's show is about challenges and making choices on how and where to alter the usual routine, and how to get it back when the time comesThe goal is to avoid treating paleo as just another yo-yo diet, and to make it behavioral not just about food prioritiesFor Sarah she is finally at that place where making the healthy choice is a natural habit, which has come with a long-term commitmentSo how do you make paleo a habit so that it is your default?Science with Sarah (26:45)The biggest myth when it comes to habits is that it take 21 days to make or break themHabit formation is a huge field of research in the science communityThe length of time that it takes to form a habit (defined as performing a task without thinking about it) varies from person to person and varies based on what the task isThe average habit formation time frame ranges from 18 days to 254 days (8 months), with the average peek hitting at the 2 month markThere are a lot of 21 day and 30 day challenges out there, and that amount of time isn't actually enough to make lasting habits by the end of that challenge, which is why people early into paleo find themselves on and off challenges a lotStep one in being successful to form a new habit, is to acknowledge that it is going to take commitment beyond 21 or 30 daysIt is also important for habits to be action centeredThe protocol to making a habit, as found through research:Decide what the goal is - what is the habit you want to formChose what the action is that will progress you towards your goal, and is something that you can do on a daily or routine basis that this habit would be performedPlan when and where you will do that actionEvery time you encounter that time and that place, do that actionUnderstand that it is going to get easier with time - keep at it and you will eventually reach your goalThinking of health goals in terms of habits because habits are conducive to health and they won't be something you stop - this is a more lifelong approach to health journeysReframing your mind and the power this can play when creating lifelong habitsHow Stacy has empowered herself when faced with gluten to simply tell herself she doesn't want that and to feel accountable, responsible, and good about the choices she is making, as opposed to making emotional onesAs a reminder as we are entering the holiday season, if you have eaten something that you didn't intentionally set out to make the choice to do, remember that there is no emotion in food - it is neither good nor bad, move forward from the choice that was made and avoid creating a habit around food shameWhat do you want? What makes you feel good? What gets you to a

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