Beyond Motivation: The Power of Mindset and Consistency in Wellness | Ep 16

In today’s episode of Real Health Transformations, we’re discussing the single most powerful tool for lasting health: mindset. Whether you're working to lose weight, manage stress, or simply feel better each day, your mind is the starting point for every meaningful shift. Proverbs 4:23 reminds us to "guard your heart," and that’s exactly what we’re exploring as we uncover why protecting and shaping our thoughts is foundational for true transformation.

Discover why mindset is the filter through which we view challenges and setbacks, and why shifting from surface-level changes to deep transformation is key. I’ll share the difference between change and transformation, using an analogy that breaks down the power of identity and purpose in reshaping your life. Plus, we’ll discuss the "This is who I am now" approach and how to ground yourself in balance and flexibility, freeing yourself from the constant tug-of-war of daily decisions.

What You'll Learn:

• Why mindset is the foundation for all health goals
• The crucial difference between making changes and experiencing transformation
• Practical steps to create a vision for who you want to be
• How to frame your goals in a way that fuels lasting change

Tune in to set a powerful vision, and if you're ready to take it deeper, join my Freedom Fast! We’ll be clearing distractions, resetting our focus, and setting the groundwork for a life of health and balance.

Listen now and take the first step toward unlocking the secrets to true transformation!

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If you’re ready to explore how your environment could be impacting your energy, mood, sleep, and overall wellness, you’re in the right place. The Health Starts at Home Podcast is here to help you rethink health from the inside out—starting with where you live.

Curious about your symptoms or feeling “off” at home?
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→ Download Your Free Body Wisdom Journal Here

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Because health starts at home—and yes, that includes yours.

© 2024 Holly Jean Mullen

Transcript

Hey everyone, welcome back to another episode of Real Health Transformations! Today, we’re diving into what I believe is the single most important thing you can do for your health, no matter where you are right now, what your goals might be, or what struggles you’re facing. Whether you’re working on losing weight, healing, managing stress, or simply trying to feel better day-to-day, this one thing is key—and that’s getting your mind right.

I know, this is a big statement, but I’m convinced. I’ve seen firsthand that where the mind goes, the body follows. Think about that! In fact, the Bible says in Proverbs 4:23, “Above all else, guard your heart, for everything you do flows from it.” 

Guarding your heart means protecting and shaping your thoughts because they influence everything else—our habits, goals, and even our resilience in the face of setbacks. 

By keeping a healthy mindset, we’re actively creating an environment for growth that affects every decision..

Why Mindset is the Foundation of All Health Goals

You can have the best meal plan, the most optimal workout routine, and still struggle if your mindset isn’t in the right place. Mindset determines whether we stick with our goals when things get tough. It’s the filter through which we view challenges, setbacks, and our own limitations.

Think about how often we set intentions, yet fall short not because the goal was impossible but because something mentally held us back. Maybe it was a fear of failure, self-doubt, or just not fully believing that we are capable of change. Those mental blocks are powerful and, if left unchecked, will always have the final say.

For me personally, the most profound transformation I’ve experienced over the past 9 or 10 months has been with my mindset. Sure, I’ve lost weight, but the mindset shift I’ve had has been the real transformation. 

Change vs Transformation

"Let’s dig into the difference between change and transformation, because they sound similar, but there’s a huge distinction between the two. Picture this: I have a simple triangle I’ve drawn on a piece of paper and I hold it in front of me. Now, if I turn the paper in different directions, the triangle looks a bit different each time—pointing up, pointing sideways, pointing down. 

But no matter how I turn it, it’s still a triangle. This is what change often looks like. It might seem different on the outside, but nothing has actually changed at its core.

This kind of change is common—whether it’s a new habit, a shift in behavior, or a fresh routine. We adjust, we modify, we try new things, and those are all positive steps. But if we’re still fundamentally the same, we’re just rotating that triangle around. Real transformation is a whole other ballgame. Transformation is about changing shape entirely, not just shifting the triangle around.

So, imagine this triangle undergoes a transformation—it becomes a square. The shape itself has completely changed. It’s no longer working within the limitations of the triangle; it’s stepped into a new form, with new sides, new angles, and new possibilities. That’s what true transformation is: it’s not about looking different on the surface; it’s about becoming different. It’s the difference between staying within your old self, just trying new things, and actually creating a new version of yourself.

And here’s where mindset comes in. To rotate a triangle, all I need to do is adjust my hand. But to turn a triangle into a square? That requires a complete shift. 

Just like with our own transformation, we have to shift our mindset, our identity, and our purpose. It’s no longer just about adjusting habits or making minor tweaks. It’s about getting to the core of who we are, examining our beliefs, and evolving in a way that allows us to step into a new form, a new identity.

This is why mindset is everything in transformation. To make this leap, we have to stop thinking like the triangle, bound by its limitations, and start imagining what’s possible beyond them. 

It’s uncomfortable—just like breaking out of the mindset we’ve always known—but that’s the only way true transformation happens. Without a mindset shift, we’re only rotating the triangle, making surface-level changes that might look different but don’t alter who we truly are.

The next time you’re rotating that triangle—trying something new but feeling it’s not leading to real change—pause and ask yourself, ‘What would transformation look like here?’ Visualize that square, or that new version of yourself, and identify one belief or behavior holding you back from it. This kind of intentional reflection will help you make shifts at the core level.

The Power of “This is Who I Am Now”
So, let’s talk about my approach. In the past, I’d stress over losing weight for an event or some other short-term goal. This led to cycles of extreme restriction followed by binging, and it never brought lasting results. I was constantly swinging back and forth, and it felt like a never-ending struggle.

But this time was different. Instead of seeing it as a temporary sacrifice, I approached it with the mindset of “This is who I am now.” That frame of mind changed everything because I wasn’t doing something just to get a quick result. Instead, I was building a new identity—one that prioritized my own health, nourishment, and balance.

And honestly, that’s the approach I recommend to everyone. When you shift from “I have to do this to get to X” to “This is who I am now,” it becomes a permanent transformation. You’re not just dieting; you’re nourishing. You’re not punishing yourself with exercise; you’re moving your body to feel good and energized.

Take a moment to write down your own ‘This is who I am now’ statement. Maybe it’s ‘I am someone who respects my body’ or ‘I am committed to balanced living.’ This identity statement becomes a powerful anchor, helping you make choices that align with who you want to be, not just what you want to do.

Learning Balance and Building Flexibility Balance is something many of us long for—a sense of freedom and flexibility that allows us to enjoy life without guilt or restriction. It’s a beautiful goal, and we all deserve to enjoy those moments of treating ourselves. 

Here’s the catch - real balance requires a solid foundation of healthy habits and thinking patterns to help define its boundaries. If you’re already feeling out of balance or if your habits are all over the place, achieving true balance becomes nearly impossible. You can’t find balance in something that was never steady in the first place.

As I’ve learned, self-control is a fruit of the spirit, and boundaries are a true gift from God, guiding us to live fully while honoring our well-being.

In my own journey, balance hasn’t always come easily. For years, if I was “on,” I was fully ON. But if I let myself go “off,” it led to cycles of restriction followed by binging. Maybe some of you can relate to this? This time, though, I knew I had to focus on balance and commit to building it as a priority. 

It meant being strict with myself initially—not in a punishing way, but in a way that helped me develop new habits and healthy thinking. And you know what? It got easier. Now, it’s not just that I feel in control of my choices around food—I feel grounded in my thoughts and free from that constant tug-of-war. The amount of mental gymnastics it takes to constantly be bargaining with yourself when it comes to food and movement is absolute insanity. In the beginning I had rules for myself because I needed to establish discipline and start keeping the promises I made myself. I needed to rebuild trust and gain personal integrity. I needed to show up for myself the way I show up for everyone else. 

Now, this balance feels sustainable, not forced, and it’s made a world of difference.

Maybe you’re seeking that kind of balance, too—real freedom and flexibility, grounded in habits and boundaries that genuinely support you.

I genuinely feel like I’ve reached a place of flexibility and balance, where I can enjoy a meal without that constant mental chatter. It’s freeing! And I want to emphasize here that it’s all possible when you get your mind right first.

Becoming Present and Asking Key Questions

 One of the things that has helped me most in shaping my mindset was becoming present. It sounds simple, but it’s so powerful. Being mindful and truly present in each moment makes you a better thinker and helps you to ask yourself the right questions.

Specificity is your superpower! Define your goals in specific, tangible terms. My first goal was not “I want to lose weight.” It was, I am going to get into ketosis and I am going to track and test to make sure I get there, not just assume. 

Going beyond vague goals like “eating better” or “being more consistent”  is what brings clarity and focus. 

Most people don’t know what they want. They are really good at identifying what they don’t want. Getting clarity around exactly what you want requires deeper thought.

Most people move through life with a fairly clear sense of what they don’t want: they don’t want to be unhealthy, they don’t want financial stress, they don’t want to feel unfulfilled. But identifying what you don’t want is only part of the equation. Real clarity—and the power to achieve lasting change—comes from pinpointing exactly what you do want. This requires more introspection and thought.

Why People Are Clear on What They Don’t Want
It’s natural to notice what causes discomfort or dissatisfaction in life. Our brains are wired to focus on potential threats or pain points, so avoiding these things is often front and center. 

It’s usually easy to articulate: “I don’t want to feel tired all the time,” “I don’t want to worry about money,” or “I don’t want to be stuck in a job I hate.” However, while knowing what you want to avoid is helpful, it doesn’t provide a proactive direction. It’s like deciding which ingredients you don’t want in a recipe without knowing what dish you actually want to create. You may avoid certain things, but without clarity on what you do want, you’re not crafting anything intentional—you’re just leaving things out.

how to move from “I don’t want” statements to “I want” statements and how envisioning a future self shapes this vision.

• Example: Instead of “I don’t want to be tired,” try “I want to wake up feeling energized and ready.”

The Challenge of Defining What You Do Want
Defining what you want takes time, mental space, and honesty with yourself. It requires thinking about what brings you joy, satisfaction, and meaning, as well as what aligns with your values and personal strengths. You might find that the specifics of what you want are less obvious because they require envisioning a future that doesn’t yet exist.

Here are some examples to help you think about specificity:

• Health & Nutrition: Instead of “I don’t want to be unhealthy,” the positive vision might be, “I want to feel strong, energized, and capable. I want to fuel my body with foods that help me thrive.”
  • What does that look like? More specifically?
  • “I want to eat three balanced meals each day, prioritizing whole foods and avoiding processed snacks.”

Getting clear on what you want gives you a concrete target to aim for, making it easier to set goals and take actionable steps. 

Specific goals become the foundation for your mindset practice. They help you ask questions that will shift your thoughts and patterns toward your goal. 

When you get specific about what you do want, you align yourself with a more empowering vision. This vision becomes your north star, a guiding light. 

It helps you stay focused on the steps you need to take to move from where you are to where you want to be.

This is a good time to mention, if you've been craving clarity—whether in your mindset, your cravings, or your consistency—I’ve got something just for you. My Freedom Fast is kicking off this Monday, November 4th! It’s 21 days of clearing out the distractions, getting re-centered, and yes, finally breaking free from sugar’s grip. If this feels like the opportunity you’ve been waiting for, check out the show notes or head to hollyjeanhealth.com to sign up. Let’s do this together!

Alright, let’s wrap this up by bringing it all together. Having a clear vision isn’t just helpful—it’s essential. Think of it as the foundation of your transformation. Without that clarity, it’s so easy to get pulled off track or settle for surface-level changes. When you know exactly who you want to be, you’re setting a powerful intention that shapes your decisions, your habits, and, ultimately, your results.

So here’s a little homework for you—and trust me, this one’s worth it. Take a few minutes to write down your ‘This is who I am now’ statement. Make it personal and true to the person you want to become. Maybe it’s ‘I am someone who respects my body,’ or ‘I am committed to balanced living.’ Once you have that, refine it into a specific, positive goal. Turn it into something you can measure and aim toward—whether that’s feeling energized every morning, fueling your body with nourishing foods, or moving in a way that brings you joy.

And here’s the exciting part! In our next episode, we’ll dive into the how—how to build consistency around these goals, even when motivation is nowhere to be found. So tune in, bring your ‘This is who I am now’ statement, and let’s keep this transformation going.

Before I go, if you haven’t joined my Freedom Fast yet, it’s not too late! This program is all about setting up the foundations you need to transform your life, and we don’t just dive in without prep. I’ve created a comprehensive pre-work journal that guides you in getting clear on what you truly want and where you are right now in your health, relationships, finances, and more. It’s an honest assessment that becomes the starting point for everything we’ll build together in the fast. So, if you’re ready to take that first step toward real transformation, jump in with us! The pre-work will set you up for a powerful journey.

Let’s close in prayer.

Lord, thank you for this time together and for the clarity and purpose You bring to our lives. We ask for Your guidance as we seek to transform our hearts and minds in alignment with Your will. Help us to walk with intention, to honor our bodies and our commitments, and to step boldly into the person You’ve called us to be. Grant us the strength to stay consistent, even when it’s hard, and the wisdom to seek You first in all things. In Jesus’ name, we pray, Amen.

Thank you so much for joining me today. Keep nurturing that mindset, and I’ll see you next time.