Hi guys! Welcome to Episode 652 of the wildly successful lifestyle podcast!
It’s good to be with you – whether you’re driving, folding laundry, or just trying to steal a few quiet minutes for yourself. If you’re new, welcome! I publish twice a week and they are usually 10 minutes or so, so a quick and easy way to get our heads in the game on a Monday for the week ahead and on a Friday so we don’t lose our heads over the weekend…..not all the way anyway…..Anyway, I’m glad youre here.
Have you guys ever finished listening to a really good podcast and felt excited for like a minute… but then totally overwhelmed because now you have a million new things you feel like you should start doing? And in that overwhelm you end up actually not doing any of them? I used to do that quite a bit, I love listening to podcasts and some of them are LONG and I would feel like Oh I have to do all the things, until one day, I realized…I’m not going to, if I try to do them all, I will end up doing nothing and the good ideas may linger as a little anxiety in the back of my mind but that’s where it ends, it just gets lost in there. So I started just picking the ONE thing that stood out for me and running with that idea only. The other stuff is filed away but the ONE thing that stands out is what I’m going to try.
So Eric and I had a wedding to attend in Jacksonville, Florida. And listen, I have PTSD about flying into that area – last time everything got delayed and canceled after late nights and midnight hotel runs, we ended up renting a car and driving home anyway. So this time I told him, “Let’s just keep control in our own hands and road trip it.”
We did it, and honestly? It was so much fun. Yeah, it’s a long drive, but we stopped when we wanted, talked the whole time, listened to podcasts – no airport stress at all. On the way home, we actually made it through three straight hours of Dr. Rhonda Patrick and Dr. Andrew Huberman.
Look, both of them are brilliant. But they’re also… kind of monotone. [small laugh] After about an hour and a half I was like, “We are really in this now,” but we stuck with it because the information was actually good. We listened to the whole thing. There were so many things I wanted to try but one part really stuck with me. Rhonda was talking about that belly weight gain that a lot of us deal with around perimenopause or menopause. She said there’s really no magic pill – it mostly comes down to hard work that actually burns it off.
She mentioned her HIIT routine – she calls it the 4/4. Four minutes of going full out, like really pushing hard, then four minutes of active recovery to get your heart rate back down, and then straight back into another four minutes of full effort.
I already work out five or six times a week, so when I heard that my first thought was, “Four minutes of full-out? That sounds like a lot. I’m not sure I can even do that.” But instead of trying to do every single thing they talked about in that three-hour episode, I just decided to try this one piece. A few days later I gave it a go.
And yeah… it’s not easy. It pushed me harder than I’ve pushed myself in a long time. My legs were burning, I was breathing heavy, and there were definitely moments in the middle of those four minutes where I wanted to quit. But I didn’t. I told my husband he should try it, I said as soon as you feel like youre going to throw up, the timer goes off and you get to walk for a few minutes, it’s great. Haha. But no really, I’ve been adding those 4/4 intervals into my regular workouts ever since, and I’m already noticing I feel stronger and leaner.
It got me thinking about how this keeps happening for me lately. A few months ago I wanted to start putting out those short video clips from the podcast on Instagram and YouTube – you know, the little Reels and Shorts. In my head I was thinking, “There’s no way I can do that without some big production team. That sounds way too complicated.”
Then I heard Amy Porterfield on a podcast, another long episode that had lots of good information, but in it she talked about this tool called Opus Clips. She explained how it just automatically cuts your long episodes into short clips you can actually post – no fancy editing required. I wrote it down, tried it… and it’s been a total game-changer. Super simple, and it’s actually helping me get the podcast in front of more people without me doing a ton of extra work.
Same thing happened with intermittent fasting. I can’t even remember which podcast it was on anymore, but I heard that if you leave at least twelve hours between your last meal at night and your first one the next day, you’re giving your body time to do all this repair work – cleaning up old cells, fixing stuff – instead of constantly digesting. And every hour past twelve gives it even more time to heal.
So now I do it every single day. Most weeks I’ll stretch it to sixteen hours at least once. At first it sounded like forever, but once you get the rhythm it’s really not that bad. I try to finish dinner no later than seven. and I don’t eat again until the next morning. I feel clearer, my energy stays steady, and it just feels good knowing I’m giving my body that extra window to do its thing.
My point on all of this is this.. you don’t have to do all the things.
There’s so much information coming at us – podcasts, books, Instagram reels – it never stops. It’s easy to feel like you’re supposed to do every single tip you hear, and then you just end up overwhelmed and doing nothing. But when I look at the stuff that’s actually made a difference for me lately – sticking with better workouts, getting those clips out, feeling healthier – every single one of them started the same way. I heard one thing that clicked, I wrote it down, and I actually tried it. Not five things. Just one. I took that one thing and I ran with it.
And the crazy part is those little changes start adding up. One win gives you a little confidence. That confidence makes the next thing feel easier. Pretty soon you’ve made real changes without burning yourself out.
So Think about whatever you’ve been listening to or reading lately. What’s the one thing that stood out? The one that made you go, “Hmm… I should probably try that”?
Just write it down. Keep it small enough that it actually feels doable. Then go do it. Don’t worry about the other ninety-nine ideas you heard. Just run with that one stand out idea.
I’d love to know what stands out for you this week leave a comment and tell me what your one thing is. I really do read every single one.
I hope this episode leaves you feeling motivated. You really don’t have to do it all. Just one thing at a time. That’s how the real changes happen. If this hit home, it would mean a lot if you shared it with a friend who might need to hear it too. And if you haven’t already, leaving a quick review, it actually helps quite a bit for the show to reach as many as possible!
I love you guys, I’ll talk to you in a few days!
