Podcast 169: Melissa Davis – The importance of Habit Formation


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Mel has a PhD in Neurobiology and Behavior and has 10 years of research experience.

She is also currently a Brazilian Jiu Jitsu black belt under Giva Santana at One Jiu Jitsu, and is a multiple-time IBJJF Master World Champion. Her speciality is helping clients learn to effectively utilize the tools she gives them to lose fat, gain muscle, and perform.

In today’s podcast, we talk about evidence-based practice for habit formation and goal acquisition.

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  • 01:01 Habit formation and goal acquisition. What are habits actually?
  • 02:35 How to built good habits and get rid of bad?
  • 05:52 Mel brings up some examples and how clients change their goals
  • 10:27 How to structure changing habits
  • 13:27 Exchange bad habits with good habits. Examples with this
  • 15:53 Cutting/Massing habits that are good when being in a certain phase but possibly negative in others
  • 18:40 When binging becomes a habit
  • 21:25 Sleep and habits about this
  • 22:40 Mel talks about anxiety of getting away from habits
  • 24:13 Recap 4 stages of habit formation
  • 32:28 Habits that seem to be very positive
  • 35:04 Mel continuous speaking about habit formation
  • 46:42 What’s the low-end fat intake?

Links Mentioned:


Steve spoke to Ben Esgro – Insights into a Supplement Company – listen here.

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READ  Podcast 149: Gabrielle Fundaro - Fasting & Gut Health

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Revive Stronger means always improving, never being satisfied and that nothing is impossible.

If you’re unhappy with your body or don’t enjoy exercise, maybe your diet is dull or restrictive, we want to help you because you too can Revive Stronger. With our knowledge and experience, we have the ability to provide anyone with the right conditions needed to provide them with the results they desire.

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