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Change Academy

Health & Wellness Podcasts

Learn how to cultivate a more productive mindset, form sustainable habits, and create a lifestyle that supports both your goals and your wellbeing with host, Monica Reinagel. Drawing on decades of expertise and experience, Monica provides guidance on navigating the challenging process of behavior change in a fun and accessible way. Learn more and find show notes for every episode at https://changeacademypodcast.com

Location:

United States

Description:

Learn how to cultivate a more productive mindset, form sustainable habits, and create a lifestyle that supports both your goals and your wellbeing with host, Monica Reinagel. Drawing on decades of expertise and experience, Monica provides guidance on navigating the challenging process of behavior change in a fun and accessible way. Learn more and find show notes for every episode at https://changeacademypodcast.com

Twitter:

@ChangeAcPod

Language:

English


Episodes
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How behavior change experts work on their own difficult habits

4/16/2024
Kurt Nelson and Tim Houlihan are the co-hosts of the Behavioral Grooves podcast and heavy hitters in the behavioral sciences. In this episode, the three of us trade notes on what we've learned from years of podcasting and behavioral coaching and how it impacts our ability to work with our own behavior challenges. (Yup, we still have them!) Key Takeaways Mentioned Behavioral Grooves podcast They thought we were ridiculous: The unlikely story of behavioral economics Brain/Shift Journal Nutrition GPA app Change Academy #134: Why behavioral economics shouldn't be the only tool in the toolbox Change Academy #123: How to build the circle that supports your best work Change Academy #50: Motivation and Accountability ★ Support this podcast ★

Duration:00:30:58

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Why we can't help comparing ourselves to others -- MID 5:31

4/5/2024
It’s a very natural human tendency to compare ourselves to the people around us–and even to the people we see portrayed in the media. And like so many other behavioral tendencies, this one is a double-edged sword. Looking at what others have achieved can inspire us to greater effort. It can also make us feel like crap. And we don't want that! Today, we're delving into the psychology behind why we are driven to compare ourselves to others, the impact it can have on our mental well-being, and some strategies to help you avoid the compare-and-despair cycle. Takeaways Mentioned Stronger Bones Workshop on April 13th ★ Support this podcast ★

Duration:00:14:38

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Why behavioral economics shouldn't be the only tool in the toolbox

3/25/2024
Behavioral economics has given us a lot of insights into how we can influence our own and other’s behavior. But the approach has some serious limitations, especially when applied to promoting health behaviors. Joining me on the podcast is Michelle Segar, a frequent guest here on the Change Academy. Michelle is an NIH-funded researcher at the University of Michigan. She’s also a best-selling author and health coach whose work focuses on fostering behavior change that can survive the complexity and unpredictability of the real world. Takeaways Mentioned They Thought We Were Ridiculous (5-part series on the history of Behavioral Economics) Better habits aren’t the answer? (Change Academy Ep #111, with Michelle Segar) No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness, by Michelle Segar The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise, by Michelle Certification program for health coaches ★ Support this podcast ★

Duration:00:34:50

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Looking for happiness in all the wrong places, with Oliver Burkeman

3/15/2024
What if the pursuit of happiness is NOT the path to greater life satisfaction? What if being more productive and getting more done isn’t actually the way to get ahead? In today’s episode, I’m talking to author Oliver Burkeman about some of the ways in which we might want to re-examine our relationship to goals, happiness, and the things that are most important to us. This is sometimes a bit painful. because so much of it has to do with confronting some of the hard limits that we like to pretend don’t exist. But, as you’ll hear, there is ultimately a profound relief and freedom to be found in facing finitude. Takeaways Books and courses by Oliver Burkeman Time Management Video Course (BBC/Maestro) Use the discount code CHANGES30 to save 30%! The Antidote: Happiness for People Who Can't Stand Positive Thinking 4,000 Weeks: Time Management for Mortals Also Mentioned 50K Mile Tune-up Listening Guide and Workbook ★ Support this podcast ★

Duration:00:36:27

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How to get back on track instead of sabotaging your progress

3/5/2024
Over the years, I have worked with a lot of people on various aspects of behavior change–mostly having to do with health behaviors. I have witnessed and celebrated some amazing breakthroughs and successes. But I have also seen people stumble and struggle. Regularly. Something happens and they fall back into old habits or patterns that they’d successfully moved away from. It’s disappointing but it’s not a tragedy. Because this is just part of the change process. What I do find tragic–and unnecessary–is when these lapses cause people to people give up entirely. Today, we’re going to talk about how to survive these inevitable episodes and get yourself back in the game more quickly. Key Takeaways Mentioned in this Episode Permission giving thoughts (Change Academy episode) Weighless program ★ Support this podcast ★

Duration:00:12:17

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How to stop complaining and find the path to positive change

2/26/2024
Is there something in your life that’s been driving you crazy for a while? Some situation at work that you find yourself venting to your spouse about every night at dinner? Or maybe a recurring conflict with your partner or your kids that never seems to be adequately resolved? Do you find yourself ruminating over a problematic situation every time you have a moment alone in the car? In this episode, Dr. Bethy Campbell and I are sharing a 4-step process that can help you exit that complaint loop and actually move toward positive change. Bethy is a clinical psychologist, a marriage and family therapist. The technique that we’re talking about today is taken from her book on Helping Skills, a book that would be a great resource if you are in a situation where you’re frequently called upon to provide guidance and emotional support. But this absolutely an approach that can (and should) apply to your own knotty situations. Key Takeaways Mentioned in this episode Converting good intentions into action (Change Academy episode #129) Helping Skills Training for Non Professional Counselors (Enter the promo code ADC24 for 30% off) Dr. Bethy Campbell’s mailing list ★ Support this podcast ★

Duration:00:37:31

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The inner work that makes outward change more possible

2/15/2024
In this conversation with a recent “graduate” of the Weighless program, Lauren shares some of the key insights that helped her permanently transform her physical and mental health. Lauren is a healthcare professional herself, with a front row seat to some of the consequences of unhealthy habits and lifestyles. She had plenty of motivation to change. And yet, she still needed some support to turn that knowledge into consistent behavior change. As you’ll hear, Lauren was a little surprised at how much of the work of behavior and lifestyle change is actually about some key mental shifts–including one that really struck me as critical. Key Takeaways: Mentioned in this Episode: Weighless Program enrollment info ★ Support this podcast ★

Duration:00:23:07

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Why it’s so hard to convert good intentions into action

2/5/2024
There’s clearly no shortage of good intentions in the world, and most of them actually have to do with health. People want to get into shape, they want to eat better, they want to lose weight. Unfortunately, very few of these good intentions get converted into reality. Believe it or not, there’s a technical term for this: It’s called the intention behavior gap. And in this episode, I want to share with you some research-based strategies for bridging the gap between good intentions and healthy habits. Key Takeaways - We waste a lot of time problem-solving issues that aren’t really what’s getting in the way. - Clarity on goals and strategies is more important than how much time or money we have to spend on something. - Willpower does not exist in a vacuum. It is supported by a range of other behavioral attributes. - Even more important than planning is flexibility when things don’t go according to plan. Mentioned 30 Day Nutrition Upgrade program - https://nutritionovereasy.com/upgrade ★ Support this podcast ★

Duration:00:15:45

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How to know when it’s time to make a big change

1/25/2024
Careers are one of the ways that we find meaning and purpose in our lives. Not the only way, of course. But what if you wake up one day and realize that your true purpose might be better fulfilled by doing something other than what you originally trained for. Now what?! Design thinking offers tools and processes that can help us both imagine and then execute big shifts in our lives. Lisa Waltuch and her business partner, Jen Sullivan, are co-founders of Encore Retreats, where they host transformational getaways and events. Lisa also has her own practice as a Life Coach through Thrive Coaching, where she uses design thinking to help her clients imagine and then inhabit really big changes. I thought she'd be the perfect person to talk about this with. Takeaways -Your true purpose might be better fulfilled by doing something other than what you originally trained for. Instead of asking “What did I train to do?” ask “What impact do I want to have?” - You are never too old (or too successful) to choose a new path. You can make bold changes at any life stage. - Don’t let yourself be shackled by what has come before. Ask yourself, “How do I want my life to unfold or evolve from here? - Some of your values may have shifted throughout your life. Mind-mapping can help you explore your current values, which can help you design a life of great happiness and satisfaction. Mentioned 8 Things You Need to Create Lasting Change (listening guide) Encore Retreats Mind Mapping Exercise ★ Support this podcast ★

Duration:00:39:00

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What if you didn’t have to be more disciplined to succeed?

1/15/2024
I was recently exchanging emails with someone who was struggling to change some unhelpful behaviors. He wrote: “I do really well for a couple of days and then I go totally off the rails again. It’s such a vicious cycle. I just need to be be more disciplined.” And if there is something that you are struggling to change, you’ve probably thought the same thing. But I don’t think summoning up more discipline is necessarily the answer. In this episode, I’m talking with someone who found a better way to create positive change and momentum–which led to dramatic improvements in her health. As you listen, think about how the specifics of her translate into whatever you’re working on and the kind of effort you are applying to that work. Key Takeaways Mentioned Find out more about Weighless Program ★ Support this podcast ★

Duration:00:26:47

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Making the most of a reboot (Behind the scenes)

1/5/2024
I’ve decided that my special word for 2024 is Reboot. Much of my last year was consumed by the reboot of the Weighless program–a coaching program that I launched with Brock Armstrong 7 years ago, and which has now been now relaunched in a new format that I think is its best version yet. The Change Academy is not about weight management, per se. My goal in this podcast is to give you tools that you can apply to create positive change in any aspect of your life. But in this episode, I want to talk more specifically about the Weighless Program and take you behind the scenes of our recent reboot. If that is not of interest, you might want to check out our introductory series The 8 Things You Need to Create Change, or the more intensive series called the 50,000 Mile Tune up. There are free listening guides available for both of them and either one of them would be a great way to charge up your batteries for your own reboot, or whatever else 2024 has in store for you. Mentioned Weighless Program enrollment details See exactly what’s in the Weighless curriculum Listen in on a Weighless Office Hours Listening Guide for 8 Things You Need to Create Change Listening Guide for the 50K Mile Tuneup ★ Support this podcast ★

Duration:00:19:02

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Special Series: Mindset Reset #5

12/30/2023
This is the last of a special 5-part Mindset Reset–a little bonus series to help us get our mindset tuned up as we head into the New Year, and into whatever new projects and objectives we’re hoping to tackle. This last mindset reset is really the key to any change you are working on: Remembering that we are all works in progress. Whether or not you're thinking about joining the Weighless Program, I hope you've found this special Mindset Reset series helpful. Our program members often tell us that these mindsets positively affect other aspects of their lives: their relationships, their work/life balance, how they spend their valuable time, the environment they create for themselves, and their overall life satisfaction. And if you are considering joining us, we delve much MUCH deeper into mindset (and so many other things) in the program. We have a new group starting on January 1st. Learn more about the Weighless Program ★ Support this podcast ★

Duration:00:05:52

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Special Series: Mindset Reset #4

12/29/2023
We have reached the fourth installment our special 5-day Mindset Reset series and this reset is a juicy one. Many of us have learned the unhelpful habit of moralizing our food choices. Here's a more helpful way to think about the choices we make. If you’re interested in learning more about the Weighless Program, from which this series is derived, go to https://weighless.life. We have a new group starting on January 1st and if you could use some support with weight management in the New Year I’d love to have you join us! Learn more about the Weighless Program ★ Support this podcast ★

Duration:00:06:36

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Special Series: Mindset Reset #3

12/28/2023
This is the third installment our special 5-day Mindset Reset and we're talking about balancing our approach to food as a source of both nourishment and pleasure. As with most of the things we talk about here in the Change Academy (and in the Weighless Program), the real payoff is in the implementation. So, don't just listen. Make sure some rubber is meeting the road. If you’re interested in learning more about the Weighless Program, from which this series is derived, go to https://weighless.life. We have a new group starting on January 1st and if you could use some support with weight management in the New Year I’d love to have you join us! Learn more about the Weighless Program ★ Support this podcast ★

Duration:00:06:47

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Special Series: Mindset Reset #2

12/27/2023
This is Part 2 of our special 5-part Mindset Reset series–a little bonus series to help us get our mindset tuned up as we head into the New Year. In this reset, we're talking about how we recover from setbacks. Because this series was originally developed to accompany the Weighless Program, the examples here focus on typical dieting behaviors and mindsets. But even if that’s not what you’re working on, I bet you can translate these insights into whatever you are working on. If you’re interested in learning more about the Weighless Program, from which this series is derived, go to https://weighless.life. We have a new group starting on January 1st and if you could use some support with weight management in the New Year I’d love to have you join us! Learn more about the Weighless Program ★ Support this podcast ★

Duration:00:06:12

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Special Series: Weighless Mindset Reset # 1

12/26/2023
For this last week of the calendar year, we're departing from our usual format to bring you a special 5-day series called the Weighless Mindset Reset. The New Year is a time when many people resolve to eat healthier. Unfortunately, those resolutions have typically crashed and burned by the second week of January. By taking a little time to tune up our mindset, I think we can greatly improve our chances of converting our New Year resolutions into more lasting behavior change. This series was originally developed to give people who were interested in the Weighless Program a taste of the kind of work we do in that program. (Mindset of course is only one aspect of that program, but it’s an important one.) We'll be sharing a new Mindset Reset every day between now and New Year’s Eve. If this series resonates with you and you're ready to take the next step, our next group program begins on January 1st. Learn more about the Weighless Program ★ Support this podcast ★

Duration:00:07:37

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Is your diet-tracking app helping or hurting?

12/15/2023
There are apps and devices that help us what we eat, weigh, spend, save, how much water we drink, how many steps we take. But what is all of this tracking doing for us? Are we using these tools and this information to improve our wellbeing or have we succumbed to the tyranny of tracking? Joining me on the podcast is registered dietitian and workplace wellness consultant Cassie Christopher. Tracking is a a topic that comes up a lot for each of us in the coaching work that we do and in this episode, we explore what tracking offers, where it often goes wrong, and how we can leverage the benefits without it becoming an unhealthy or unhelpful practice. I’m also excited to share that the Weighless Program is once again accepting new members! The next group begins on January 1st. All the details are at weighless.life/enroll. Mentioned Learn more about the Weighless Program Learn more about Cassie Christopher’s work ★ Support this podcast ★

Duration:00:40:34

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In order to succeed, you must risk failing (again)

12/5/2023
If anyone is telling you they can guarantee that you will succeed (as long as you follow their method or their strategy or whatever), they are not being upfront with you. Here’s the hard truth: If you want to succeed, you have to be willing to risk failing. In fact, if there is anything that actually does guarantee success, it’s being willing to fail–repeatedly if necessary. But let’s not make this harder than it needs to be. In this episode, I (and a bunch of former clients) talk about how to make this easier. Key Takeaways - It’s easy to see our past failures as evidence that we can’t succeed. But failure is the foundation for virtually every success. - We never know ahead of time which attempt will be the one that actually works. - Instead of asking yourself “What if I fail?, ” ask yourself “What if this works?” - Your willingness to learn and grow is ultimately more powerful than your determination to reach a certain specific goal or outcome. Mentioned Attend Weighless Program Info Session (Dec 14th, 2023) Molly Watts (Alcohol Minimalist podcast) Zahra’s story Andrew’s story Erika’s story Marieka’s story ★ Support this podcast ★

Duration:00:16:14

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How to build the circle that supports your best work

11/23/2023
Today, I’m sharing a bit about my circle of support and inviting you to evaluate your own network. Who are you grateful for? Where might your support network need a little building out? Whose support network are you a part of and how do you support them? Many of us have bigger and more varied support networks than we even realize–or fully take advantage of. And for those whose networks are a little threadbare, I have some ideas on how to shore those up. Key Takeaways - A more effective gratitude practice is to reflect not just on the things that we’re grateful for but the people and circumstances that make them possible. - There may be people in your support network that you've never actually met. But they've contributed to your growth through their work or example. - Feeling gratitude is good for you; Expressing gratitude multiplies the good. - Thinking of ways you can support others is a great way to build your own circle of support. Acknowledged Burnout by Emily and Amelia Nagoski Cultivate Brands Quick and Dirty Tips network Cassie Christopher, MS, RDN Bethy Campbell, PhD Molly Watts, Alcohol Minimalist podcast Encore Retreats Food We Need to Talk with Juna Gjata Fit is Freedom with Kelly Howard Tiny Leaps, Big Changes with Gregg Clunis Ticora Davis, Creator’s Law Firm Stacey Harris, Uncommonly More Tara McMullin, What Works Oliver Burkeman ★ Support this podcast ★

Duration:00:12:37

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Stages of change: what they forget to tell you

11/14/2023
If you’ve ever taken an introductory psychology class or done some reading on human behavior and development, you’ve probably stumbled across the Transtheoretical Model, better known as the Stages of Change. It offers some insights into how behavior change happens, why it sometimes doesn’t (or seems like it doesn’t) and how we can better support behavior change efforts–both our own and those of people around us. But there are some nuances to this that I think deserve a little more exploration and who better to do that with than clinical psychologist and friend of the podcast, Dr. Bethy Campbell? We have also created an assessment for you to get a read on where you are in relationship to any change you are working on or contemplating, along with a playlist of Change Academy episodes targeting that particular stage of change. Key Takeaways - By aligning our helping strategies with the helpee's readiness, we enhance the effectiveness of our support, - The stages of change are not linear. It's normal to move back and forth as you progress through your behavior change journey. - Before a change is ever expressed in someone's actions, there's actually a lot of change that has taken place. - Change is a complex process and may involve being at several different stages of change simultaneously. Mentioned LifeRAFT Model , by Dr. Elizabeth Campbell Attention Attention Action Cycle (Change Academy episode #11) Assessment: How ready are you? ★ Support this podcast ★

Duration:00:33:01