With 2023 fast approaching, I thought I would share the 10 essential habits I will focus on for the new year so I can continue to improve on my version of a highly successful body.Here are 7 ideas I do a deeper dive on…* What my original 10 Essential Habits looked like in 2019.* Why habit setting is superior to goal setting.* The power of designing one perfect day and repeating it forever.* Proactive eating vs reactive eating.* How my original habits have evolved over time.* My present Essential Habits and how I think about each.* My success formula in 6 words.Here’s my recommendation…* Steal anything you think is game-changing. * Put a pin in ideas you like but are not ready to embrace.* Ignore anything that sounds like Dean lunacy.Enjoy my friend and here’s to making 2023 awesome!Dean 🇨🇦Want to make 2023 amazing?I do premium one-on-one consulting for those looking to lose at least 10% of unwanted body weight. Consulting starts at $750/month, but the results you will achieve are priceless.I have lost 23% of unwanted Dean at age 57 and it has transformed my entire life in ways I never could have imagined. Imagine how your life would change if you could lose 5%, 10% or more of unwanted you?Let’s book a time to chat. It’s free.To learn more start here. Dean.PS — Here are two current female clients results over the past 90 days. Our focus? Designing the perfect eating plan for their DNA that is scrumptious, satisfying, simple and sustainable. You would be surprised how a few simple eating changes can spark extraordinary results that are effortless to sustain long term. Get full access to How to Change Yourself at unrecognizable.substack.com/subscribe

This week I open up my journal and share 5 ideas I’ve been thinking about that are important on our journey to losing weight and keeping it off for good.Here are the ideas I do a deeper dive on…* Losing weight is hard. Keeping it off is harder. * Doing hards things requires us to do hard thinking.* The importance of choosing habits that are less vulnerable to disruption.* Behaviour is contagious, so who we surround ourself with matters when it comes to losing weight.* Why habit setting is more effective than goal setting.Here’s my suggestion.Listen to this while you are out on a walk. And bring a notebook with you to jot down anything that really resonates.Enjoy my friend!Dean 🇨🇦Need help?I do premium one-on-one consulting for those looking to lose at least 10% of unwanted body weight. Consulting starts at $750/month, but the results you will achieve are priceless.I have lost 23% of unwanted Dean at age 57 and it has transformed my entire life in ways I never could have imagined. Imagine how your life would change if you could lose 5%, 10% or more of unwanted you?Let’s book a time to chat. It’s free.To learn more start here. Dean.PS — Here are two current female clients results over the past 90 days. Our focus? Designing the perfect eating plan for their DNA that is scrumptious, satisfying, simple and sustainable. You would be surprised how a few simple eating changes can spark extraordinary results that are effortless to sustain long term. Get full access to How to Change Yourself at unrecognizable.substack.com/subscribe

Here’s some quick back story.I have never been a big resolution guy, but in 2022 I set a single resolution. That’s it. just one.And that resolution helped me lose 15lbs.In today’s episode I share the… * discovery I made in 2021 that inspired my single resolution.* the book that inspired me to only focus on one resolution. * one resolution I am focusing on in 2023.It’s 28 minutes long. My suggestion is to listen to this while going for a walk, a run or a drive.When you are done, I want to you ponder the ONE THING you are going to focus on in 2023 to help you achieve your weight loss goals.Enjoy my friend!To thinking greater than your emotions,Dean 🇨🇦SPEAKING OF WEIGHT LOSS GOALS?I do premium one-on-one consulting for those looking to lose at least 10% of unwanted body weight. Consulting starts at $750/month, but the results you will achieve are priceless.I have lost 23% of unwanted Dean at age 57 and it has transformed my entire life in ways I never could have imagined. Imagine how your life would change if you could lose 5%, 10% or more of unwanted you?Let’s book a time to chat. It’s free.To learn more start here. Dean.PS — Here are two current female clients results over the past 90 days. Our focus? Designing the perfect eating plan for their DNA that is scrumptious, satisfying, simple and sustainable. You would be surprised how a few simple eating changes can spark extraordinary results that are effortless to sustain long term. Get full access to How to Change Yourself at unrecognizable.substack.com/subscribe

2023 is fast approaching so in today’s show I am going to suggest you do something radically different to finally lose that weight you have so desperately tried to lose.And it doesn’t involve any of the usual extreme manoeuvres you are accustomed to like…* joining a gym* a bootcamp* a fast* a detox* or some other extreme unsustainable solution.Instead, I am going to suggest you find a weight loss mentor.We have them in other areas of life, yet we don’t have them in this area.And we should.It’s one of the fastest ways to learn so we can achieve long lasting success.In today’s episode I share the 5 critical boxes that must be checked when you are looking for your weight loss mentor.* Box #1 — Has a weight loss story that is similar to what you are looking to lose.* Box #2 — Has sustained that weight loss for at least 3 to 5 years and counting.* Box #3 — Has a methodology that would fit into the context of the life you lead.* Box #4 — Has a program based on principles not prescriptions.* Box #5 — Has a philosophy and values that fits with yours.I share some entertaining stories for each in my attempt to build my case for finding your weight loss mentor.Enjoy!To thinking greater than your emotions,Dean 🇨🇦Want me to be your weight loss mentor?I do premium one-on-one coaching for those looking to lose at least 10% of unwanted body weight. I have lost 23% of unwanted Dean and it has transformed my entire life. Imagine how your life would change if you could lose 5%, 10% or more of unwanted you.Let’s book a time to chat.To learn more start here. Get full access to How to Change Yourself at unrecognizable.substack.com/subscribe

Hey there,Welcome to another episode of The Psychology of Weight Loss.In today’s show I share the 3 habits I have bundled together that are largely responsible for my 43.8 lb weight loss success.* Habit #1 — Weigh myself.* Habit #2 — Log my foods.* Habit #3 — Stay within my calorie sweet spot (CSS).By sharing not only what I do, but why I do these habits, my hope is that you will steal these and begin incorporating them into your daily life.Why?Because weight loss follows habits.And these habits have created remarkable success for me.They will absolutely create remarkable success for you as well.To thinking greater than your emotions,Dean 🇨🇦Want more help?I do premium one-on-one coaching for those looking to lose at least 10% of unwanted body weight. I have lost 23% of unwanted Dean and it has transformed my entire life. Imagine how your life would change if you could lose 5%, 10% or more of unwanted you.Let’s book a time to chat.To learn more start here. Get full access to How to Change Yourself at unrecognizable.substack.com/subscribe

Hey there,Welcome to another episode of The Psychology of Weight Loss.Today’s show is about the necessity of investing in reasonable habits vs radical ones.As a recovering radical junkie, I can tell you that radical solutions never work.Why? Because they…* are really hard to do* require a lot of time, energy and motivation to do* are not enjoyable* burn us out* do not scale long-term Ironically, by defaulting to reasonable solutions, I have been able to create remarkable results.Why? Because they...* focus on doing less to achieve more* are within our level of competence* don’t require a lot of time, energy or motivation* fit into the context of the life we live* are enjoyable* don’t burn us * get results* scale long-term.In today’s episode I share an example of a recent radical error I made and how I quickly corrected it.It’s me thinking out-loud so you can hear my thought process in terms of why I made the mistake and how I went about correcting it.Listen with a pen and jot down any mindsets, strategies and insights that you feel will be useful on your journey.To thinking greater than your emotions,DeanPs. To all my awesome American friends, Happy Thanksgiving!!! Get full access to How to Change Yourself at unrecognizable.substack.com/subscribe

So I’m launching a new season of the podcast — with a twist.It’s going to have a new name — The Psychology of Weight Loss.Why psychology you ask?Because weight loss is a soft skill where how you behave is way more important than what you know.And behaviour is hard when emotions get in our way.The goods news is we can learn to think greater than our emotions so we don’t get derailed on our weight loss journey.I know this first hand.I was an utter failure at this weight loss thing for the first 53 years of my life.And I can also tell you with absolute certainty that if you don’t like what you look like, it will negatively impact how you show up in every other area of your life.I finally figured some things out that have allowed me to lose almost 45lbs and get to 9.6% body fat at 57 — an age people think such things are not possible.But here’s what makes my approach different from everyone else…* I don’t restrict calories (2200/day)* All my meals spark joy* I only do 10 minutes of training a day* I don’t go to a gym* I do mostly body weight exercises* I train in the clothes I’m wearing * I don’t break a sweat* I don’t do cardio* Everything I do is simple * It works no matter where my feet are* I don’t take supplements * My only expense is the food I buy* I treat myself every single dayHere is the best part about all those I just listed — it puts me in the 1% of the 1% because I have sustained that success for the last 1217 days.Ideas worth stealing…I am going to use the show to take you inside my head and share how I think about the things that trip most people up.And it won’t just be psychology. Habits and mindsets also play a critical role in my success and I will be offering insights on how I have successfully transformed each of those on my journey.Here’s a master list of topics I will be sharing insights on…* Psychology * Habit design and development* Mindset design* Languaging - Talking successfully* Systems, frameworks and mental models* False beliefs* Measurement and self-management * Writing for weight loss* Weight loss laws* Simplicity* Continuous self-improvement * Deliberate practice* Neuroplasticity* Decision making* Self-discipline* Resilience/failure recovery* 10-minute training* Sparking joy* Strategies to think greater than your emotionsThere will be plenty of ideas worth stealing.Episode Notes… So let’s break down today’s show,Here are a few big ideas I talk about that you will want to be listening for, taking notes on and stealing for yourself.* The 20/80 Rule.* Why I am qualified to talk about the psychology of weight loss.* How my failed podcast efforts parallels failing at the weight loss journey.* Explain what a Big Domino Mindset is.* Introduce the phrase “cautious optimism” and explain what it is and why it is important.* Why having a healthy obsession for succeeding at weight loss is essential.* How I landed on the name for the show.* Resource I reference — The Psychology of Money.* Why we have to learn to think greater than our emotions.Enjoy my friend.To thinking greater than your emotions,Dean Get full access to How to Change Yourself at unrecognizable.substack.com/subscribe

Hey — Dean here!So today’s episode is being recorded while I deal with COVID.I thought it would be a good episode to share how, or if, my successful body habits are holding up.You have heard me say before that I design my habits to work on my worst day vs my best. While this is definitely not my worst day, it’s not my best either.I share how my habits are holding up and how luck factors into this journey.Enjoy the show and hey — keep being awesome my friend,Dean—>PS. I’m now posting tweets and threads on twitter about my journey. If you would like to get daily bite-sized tips come follow me on Twitter. Get full access to How to Change Yourself at unrecognizable.substack.com/subscribe

Hey! Dean here. Three quick things. One. I changed the name of the Podcast to “The Habit Show” and the newsletter to “Habit Secrets.” I quickly explain why in today’s show. Two. To help identify my emails in your inbox moving forward, I will be adding the shush emoji 🤫. It’s in reference to habit secrets. Three. Today’s show is about the Will Smith Oscar slap.But with a twist. That was an unpredictable outcome that no one could foresee.I talk about dealing with the unpredictable vs. the unexpected on your journey to building remarkable habits.It’s a different take on a hot topic that will help you redefine what failure is and how you can successfully deal with it.Enjoy and thank you for your support.Keep being awesome 😎,Dean 🇨🇦Podcast Master List…Here’s a list of every episode done so far.* Episode 20: Good habits must work on bad days.* Episode 19: The best advice I smartly ignored (that you should ignore also.)* Episode 18: The compounding magic of 100 consecutive days.* Episode 17: Is it possible to only eat one meal a day. Yup!* Episode 16: The false thinking behind cheat days.* Episode 15: The secret to remarkable self-discipline? Decide in advance.* Episode 14: Customize for the context of your life.* Episode 13: The Habit Ladder.* Episode 12: The power of doing less more often.* Episode 11: 10 apps that have been critical to my success.* Episode 10: You don’t fail. Your systems do.* Episode 9: A simple framework to build successful habits.* Episode 8: The elegant simplicity behind 10-minute body.* Episode 7: Why weighing yourself everyday will change your life.* Episode 6: How to teach yourself resilience.* Episode 5: Why smart people are often dumb eaters.* Episode 4: Why you should think of your brain as an untrained dog.* Episode 3: The mindset I used to quit refined sugar for good. (No sugar since July 19th, 2019.)* Episode 2: How to create Essential Habits that last a lifetime.* Episode 1: How to become unrecognizable. Get full access to How to Change Yourself at unrecognizable.substack.com/subscribe

Aloha!Let me start by sharing a mistake I made in this episode. At around the 5:15 mark I said…Products are designed to work on our worst days. They are not designed to work on our worst days.Unfortunately, that’s an example of how my brain likes to mess with me. Here’s what I wanted to say.Products are designed to work on our BEST days. They are not designed to work on our worst days.Whew! That feels good to get that out in the open.*****Here’s the gist to today’s show. We should be looking to design good habits that work on our bad days.I think of bad days like a pyramid. At the bottom are simple things that throw us off like a bad sleep or sleeping in. As we creep up the pyramid we see things like someone hijacking our time with something they “think” is urgent. Higher up is an argument or disagreement that derails us by throwing us into emotional turmoil.At the very top of the pyramid is the worst kind of days possible: dealing with loss and grief.That last one is something I have been thinking a lot about lately. I have been very lucky and fortunate that I have not had a lot of that to deal with yet. But I will and I am trying to prepare myself for that.In the episode, I talk about that and share a story about why I think good habits are important to dealing with the devastation that comes with loss and grief.It’s a good listen with lots of takeaways for you to noodle on as you rethink how you design and adopt habits.*****Enjoy and thank you for your support. Keep being awesome 😎, 🇨🇦🇨🇦PS. I mention in the show that I coach people on how to build good habits to build their version of a highly successful body. If you are someone who wants to work with me so you can finally get the results you have long desired, click here to book your free call.Podcast Master List…Here’s a list of every episode I have done so far. * Episode 19: The best advice I smartly ignored (that you should ignore also.)* Episode 18: The compounding magic of 100 consecutive days.* Episode 17: Is it possible to only eat one meal a day. Yup!* Episode 16: The false thinking behind cheat days.* Episode 15: The secret to remarkable self-discipline? Decide in advance.* Episode 14: Customize for the context of your life.* Episode 13: The Habit Ladder.* Episode 12: The power of doing less more often.* Episode 11: 10 apps that have been critical to my success.* Episode 10: You don’t fail. Your systems do.* Episode 9: A simple framework to build successful habits.* Episode 8: The elegant simplicity behind 10-minute body.* Episode 7: Why weighing yourself everyday will change your life.* Episode 6: How to teach yourself resilience.* Episode 5: Why smart people are often dumb eaters.* Episode 4: Why you should think of your brain as an untrained dog.* Episode 3: The mindset I used to quit refined sugar for good. (No sugar since July 19th, 2019.)* Episode 2: How to create Essential Habits that last a lifetime.* Episode 1: How to become unrecognizable. Get full access to How to Change Yourself at unrecognizable.substack.com/subscribe