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(0:00) Podcast introduction and host update (1:23) Introduction to the MAPS training method and the importance of self-competition (2:55) The power of compounding in health and tracking metrics (5:04) Quarterly health challenges, including gut reset and strength phase (8:26) Navigating health during the holiday season (9:47) The takeaway: progress over perfection (10:37) Closing remarks and call to action00:00:00
So the competition within.
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Here's the question I have for you today.
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When was the last time you actually competed with yourself?
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Think about that for a minute.
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Welcome to Health Decoded, your number one source for real health information with your
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host, doctor Alessi and Matt Tack.
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Welcome back to Health Decoded.
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I'm your cohost, Matt Tack, and I'm flying solo this week while doctor Alessi is actually in
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Mexico getting some stem cell therapy done.
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He's on a mission to level up his health, and that actually ties perfectly into what we're
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gonna be talking about today, how to compete with yourself to get 1% better every day.
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So the topic of today is competing with yourself 1% daily health challenge.
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I think it comes at a perfect time right before the holidays where you can dial yourself in
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making good choices.
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So that's all we're gonna talk about today.
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So how do you build that momentum?
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It's definitely not perfection.
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Because when it comes to your health, your mindset, and your energy, small, consistent
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wins compound faster than you think.
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It's just like money, that daily investment, things compound.
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Right?
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Things compound that you actually think about.
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And to help you get started, we put together a free download called the MAPS training method.
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At the later of the show, in the show notes, you'll get the link to that, and you can grab
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that.
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It's a ninety day self guided roadmap that'll show you how to stay on track, measure,
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optimize the important parts of your health through resistance training.
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I'm a big believer in resistance training.
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If you've come into our clinic, we live that out.
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So resistance training is a very massive tool, that everyone should be incorporating into
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their daily life, at least three to four days a week.
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So if you're ready to lock in and make this holiday season your healthiest, let's jump
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right in here.
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So the competition within.
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Here's the question I have for you today.
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When was the last time you actually competed with yourself?
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Think about that for a minute.
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Most of us compete at work, maybe in sports or even on social media with your family members.
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But we forget the most powerful competition is internal.
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It's you versus yesterday's version of you.
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You don't need to overhaul your life overnight.
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That's what we think, and we wanna fast track that.
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I do that all the time.
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But in reality, it's just getting 1% better.
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James Clear said this very well.
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You don't rise to the level of your goals.
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You fall to the level of your systems.
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And how are you daily incorporating that?
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And that adds up big time.
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Right?
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1% improvement daily for a year.
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That's 37 times better than you are by the end of the year.
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That's the power of compounding in health.
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So what does this look like?
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Hey.
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Going to bed fifteen minutes earlier, drinking one more glass of water, taking that ten minute
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walk after dinner, saying no to that extra drink, those are 1% improvements.
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Each one moves the needle, not because it's huge, but because it's consistent.
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Right?
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You can't stop after you do it one time.
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The goal isn't to be perfect.
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You're not going to be perfect, but it is to be present and progressing.
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So here we go.
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What gets tracked gets improved.
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You need to track things.
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And you probably heard the saying saying what gets measured gets managed, or as I like to
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say, what gets tracked gets improved.
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If you're not tracking, it's just a guessing game, and your health deserves better than
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guesses.
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And that's why we built this MAPS method out.
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The MAPS stands for m stands for movement, how often and intentionally you move.
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The awareness, your mindfulness, sleep, and stress control.
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P is performance.
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So energy, focus, and daily output.
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Right?
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And S is for the systems, the nutrition, the hydration, and the recovery.
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So if you track these four categories daily, even with a one to 10 rating, you'll start
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seeing patterns.
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You'll start connecting the dots between how you feel and what you're doing.
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And that's when health stops becoming random starts becoming more predictable.
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So here's the key line, data doesn't lie.
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It gives you feedback and not judgment.
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It's the beautiful thing about tracking your health.
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Now, why do we, or specifically me, attract things in quarters?
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Here's where it gets fun.
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Every quarter, give yourself a health challenge.
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Right?
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That could be we do six weeks sometimes in the clinic.
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We actually have a corporate wellness where we actually go into small to medium sized
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businesses and do six week health challenges.
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We have a little bit of break, and then we go back into it.
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But the point is, is keeping that level of competition within yourself.
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Every quarter, you give yourself a health challenge, not just a diet, not a punishment,
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but a personal competition within yourself.
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So get this, maybe quarter one, hey, I'm gonna focus on sleep optimization.
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I'm gonna track my bedtime routines.
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I'm gonna wake up consistently, and then I'm gonna see how I feel.
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Ninety days.
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Give it ninety days.
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Right?
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Maybe for quarter two, any given year, you do a gut reset.
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Right?
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We have a six week gut detox.
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We have actually a six month one too, so you really could get yourself some competition in
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there.
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But, like, getting blood work done and then doing a gut reset or a gut detox, I do that
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annually.
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That's something that actually I do it biannually.
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So I do it two times a year, and I think detoxes are super beneficial.
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And look, I'm in shape, but it's still the reality.
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I need to protect my gut.
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So a gut reset, focus on whole foods, fiber, and hydration.
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Those are all things that are gonna reset that gut microbiome.
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Additionally, with supplementation, so we have our six hour protocol.
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That's something phenomenal to build in to a quarter two challenge initiative within
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yourself.
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Let's say quarter three, strength phase, right?
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You want to start building in resistance training.
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So lift, move, build lean muscle.
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What does that look like?
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Right?
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You can utilize through the maps PDF that we're gonna give you today.
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Quarter four, mindset mastery.
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Maybe it's journaling, meditating, or stress detox.
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Something that takes you outside of the mundaneness of life.
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Right?
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The busyness of life.
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Getting the kids to school, getting the kids to their practices.
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Right?
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It's all kids, kids, kids.
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It's what is it?
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How do you come back home and focus on your mindset of just writing things down?
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Right?
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The enjoyment, the gratitude of maybe it is still about your kids, but you're writing down
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some funny things they did throughout the day.
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Right?
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Those are all good things of just being therapeutic about, the mundaneness or the
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stressors of life.
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So you pick your own, but here's the secret.
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Only focus on one pillar per quarter, for the next year.
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If you add in too much, it becomes overwhelming.
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Right?
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The point is to stay consistent with one per quarter and then have that as a measurable.
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I love the idea of sleep.
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Get yourself a pillow from maybe even the clinic.
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We have some great pillows, that allow you to enhance your sleep performance.
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So those are extremely critical things to think about of sleep optimization.
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So everything you can build into sleep.
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I think that's a great one to start out with.
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So you can't improve what you're trying to fix all at once.
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It's gotta be one win at a time.
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Right?
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So win one quarter, then go on to the next.
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And when you get that baseline and that fundamental in play, that's when you can move
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on to something else.
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So here we go.
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Now what season is coming up?
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This is q four.
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I call it the fourth quarter, baby.
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I love the fourth quarter.
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I love getting into that level of competition, of what things look like.
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So now what is this?
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What are we stepping into?
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Well, we're stepping into quarter four, but we're stepping into a busy holiday season.
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So let's look at the elephant in the room.
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It is those holidays, and this is the time of year when people fall off track.
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Right?
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But what if this year you locked in instead?
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You're like, no.
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I'm gonna double down.
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I'm gonna really, really lock in.
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I'm gonna do what I need to do.
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So here's your challenge.
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Right?
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Don't wait for January 1.
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Start now.
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Start today.
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Track your maps, scores for thirty days through the holidays.
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Watch how much better you feel than everyone else It's just coasting through those holidays.
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I'm gonna take off.
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I'm not gonna I'm gonna become undisciplined.
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This isn't about guild.
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It's about building momentum for next year.
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When everyone else is resetting, you're already rising.
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You're getting ahead of the game.
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Discipline in December pays dividends in January.
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Trust me.
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That's what most people don't think about.
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They wait till January and things fall off.
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But if you pay pay the dividends in, December, they will you will get the fruit of your labors
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in January.
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So here's the takeaway.
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Health is a competition worth winning, but the only opponent that matters is, guess, you.
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Absolutely.
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Start tracking those MAP scores.
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Right?
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Pick your ninety day challenge.
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And remember, progress over perfection.
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It's always progress over perfection.
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So grab your free MAPS training method.
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Right?
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That's built in resistance training you can get for ninety days if you're looking to do that.
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In the show notes, follow along for the next ninety days, and let us know how you feel.
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I promise you, you'll feel much better.
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And if you found value in today's show, hit the like, subscribe, and share with someone who's
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ready to level up their health this holiday season.
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Again, I'm Matt Tagg, and this has been Health Decoded.
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So what I'm leave gonna with you, let's go get that 1% today, baby.
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Thank you for tuning in to Health Decoded, where
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we break down the truth about all things health and empower you to take charge of your
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well-being.
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If you found value in today's episode, please subscribe, leave a review, and share it with
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someone who needs to hear this.
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For more resources and personalized support, visit us at alessifunctionalhealth.com and sign
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up for our newsletter.
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To hear your questions answered live on the show, send them to ask@AlessiFXHealth.com.
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That's ask@alessifxhealth.com.
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Until next time.
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Stay curious, stay empowered, and remember, your health is in your hands.