THI's Live Transformed Podcast

Why Diets Fail and What Actually Works: (Part 4)- From Dieting to Living – How to Build a Health-First Mindset

• Adam Kelley • Episode 41

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Ready to break free from the diet cycle forever? This episode reveals the transformative mindset shift that separates short-term dieters from those who achieve lasting health transformation.

Most people approach health change all wrong - they chase outcomes instead of building identity, comply with restrictive rules rather than creating values, and hope willpower carries them through instead of designing systems that work. This flawed approach explains why so many experience the frustrating cycle of temporary success followed by discouraging rebounds.

Science confirms what we've suspected: rigid dietary restraint consistently leads to increased binge eating, poor body image, and weight regain. The alternative? A health-first mindset that reframes everything. "I eat to fuel my energy, not escape my emotions" and "I move because it helps me show up better in life" represent this powerful shift from punishment to empowerment.

What makes this approach so effective? Studies show when health goals connect to self-concept rather than external rewards, behavior change sticks. The key question becomes: "What would a healthy, self-respecting version of me do today?" - regardless of the scale or external validation.

Learn the three practical steps to build this mindset: audit your language (stop saying "I was good" or "I cheated"), anchor to behavior not just outcomes (track the promises you keep to yourself), and attach to purpose not pressure (goals should energize, not shame you).

Have you been stuck in the cycle of dieting and rebounding? Share your experience or ask questions in the comments. If you're ready to make this shift permanent, visit transformthehealthcoach.com to learn about our 90-day coaching system built for real results and a health-first life.



References for Show Notes

  1. Diedrichs, P. C., Atkinson, M. J., et al. (2022). Rigid dietary restraint and disordered eating. Health Psychology Review.


  2. Tylka, T. L., Annunziato, R. A., et al. (2020). Intuitive eating vs. traditional dieting: RCT results. Appetite, 147, 104541.


  3. Oyserman, D., Bybee, D., & Terry, K. (2011). Self-concept and sustained action. Personality and Social Psychology Bulletin, 37(1), 25–36.


     4. Transformed Health Initiative client data, 2024 internal case study           summaries.

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Speaker 1:

You comply with rules. Instead of creating values, you're only good at telling yourself no. You haven't learned how to tell yourself yes to the right things and that's super important and you hope it works.

Speaker 2:

Instead of designing a system that does so, creating something that's fail-proof, that adapts as you adapt, that continues on to help you grow and develop and become this person that you want to be and develop and become this person that you want to be Welcome to the Win On Purpose podcast, From health and fitness, business, personal development, relationships and more, we promise you will find inspiration to help you win on purpose in all areas of your life journey. Now for your host, Adam Kelly.

Speaker 1:

What's up guys? Welcome back to the Went On Purpose podcast, where we unpack the real reasons diets fail and what it actually takes to create lasting change. I'm Coach Adam Kelly, founder of the Transformed Health Initiative, and today's episode is about one of the most powerful shifts you will ever make in your health journey. It's the mindset shift that separates short-term effort from long-term success. We're going to call this one From Dieting to Living how to Build a Health-First Mindset. It's the mindset shift that separates short-term effort from long-term success. We're going to call this one From Dieting to Living how to Build a Health-First Mindset. All right, let's get into this, guys.

Speaker 1:

The problem with the dieting mindset we all know what the typical diet feels like. Right, it's restrictive, it's temporary, transactional. You're trading comfort for control, and maybe it works for a few weeks, but over time, the motivation fades, life gets in the way and your old habits return, often stronger than before. This isn't a willpower problem, it's a mindset problem. A 2022 meta analysis and health psychology review found that rigid dietary restraint meaning like strict rules, black and white thinking, food guilt, so on and so forth was consistently associated with increased binge eating, poor body image and weight regain. So rigid control doesn't build freedom. It builds rebellion, specifically rebellion to your plan, your program and your goals that you want to accomplish, to your plan, your program and your goals that you want to accomplish. This is the essence of the dieting mindset. Here's some examples you chase outcomes instead of building identity. You're only focused on the next goal, the next scale weight, the next thing that you want to see, rather than internalizing the process and growing your character from there becoming somebody brand new. You comply with rules instead of creating values. You're only good at telling yourself no. You haven't learned how to tell yourself yes to the right things and that's super important and you hope it works instead of designing a system that does so, creating something that's fail proof, that adapts as you adapt, that continues on to help you grow and develop and become this person that you want to be.

Speaker 1:

Now we're going to define the health first mindset. So what's the alternative? Enter the health first mindset. Here's how it sounds in practice guys, I eat to fuel my energy, not escape my emotions. Okay, rewriting how we see food in our appetite. I move because it helps me show up better in life. So instead of I move to try to get a six pack or to get stronger. You're starting to realize just how much of an effect it has on your life and those that you care about. That's the identity you're building, and I'm not here for shortcuts, I'm here for ownership. So, taking control of your situation, taking back control of your health and your life through your habits and your decisions. This mindset reframes your habits from punishment to empowerment. It's no longer punishing yourself by eating healthy. You're eating healthy to better yourself. It's no longer showing up for a workout or doing cardio as a way to undo what you've done. It's to help you feel better and thrive and be more successful and more productive in life.

Speaker 1:

Okay, notice the change there. And it's not just a theory. I promise you guys, this is actually backed by science. So a 2020 randomized control trial and appetite compared two different groups. All right, you had one that follows like a standard weight loss program, and then the other focused on intuitive eating and self-care based goals. Okay, the systems that they developed and after six months, the health first group had better psychological outcomes, equal or better physical health markers and significantly lower dropout rates. So what's the translation for all that? When you build habits around self-respect instead of self-judgment, your results improve and they actually last. Okay, Lasting change, lasting transformation.

Speaker 1:

Hey guys, I need your help real quick. This will literally just take you like five seconds. If you will, please share this episode with somebody that you know. Share it onto your social media, share it to your Facebook story, instagram story. This will really help us on our mission, guys, our mission at THI is to help as many people as we can in this world, either through our coaching services or just through free content that we put out there to help people finally weed through the noise, figure out what works, stop wasting their time, money, energy and effort on things that don't work like all of us have done and finally found the solution to their long-term goals and maintain them. So if you would help me out, literally take you just a few seconds and it'll make the world a difference. Appreciate it, guys. And back to the episode Identity over outcome.

Speaker 1:

Here's the real power. Move, guys. So shift from outcome obsession to identity alignment. All right, ask yourself what would a healthy, self-respecting version of me do today, regardless of the scale or enter in whatever you want, regardless of how I look, regardless of how my clothes fit, regardless of what so-and-so at the office may say or think about me. That's the mindset we coach inside the THI Rebuild, because it works. One of our core client principles is this you don't become consistent by forcing willpower. You become consistent by becoming someone who doesn't need to be rescued anymore. This is taking back control. This doesn't just apply to food and workouts. It's how you lead your family, how you run your businesses and how you just show up in life in general.

Speaker 1:

A 2011 study in Personality and Social Psychology Bulletin found that when health goals were tied to self-concept, not external rewards, people were significantly more likely to maintain behavior change over time. So the mindset has to match the mission. So how to build the health first mindset? In just three easy steps. So let's break this down into something actionable that you can take away today. Ok.

Speaker 1:

Step number one audit your language. Stop saying I was good or I cheated. That's diet brain talking. Ok, do away with that voice. Instead, ask yourself did this choice serve the life that I want to build? Step number two anchor to behavior, not the outcome. So don't just track the pounds, okay, even though the scale can be very useful, don't just stop there. Track the promises that you keep to yourself. Did you prep your food? Did you go for a walk? Did you show up for yourself today? Those are the things that you wanna track as well. And step number three attach to purpose, not pressure. Your goals should energize you, not shame you. If your why feels more like a threat, then it's not strong guys, it's shallow Okay. So we want to reframe this to where you're excited and motivated just by your goals, because you realize the type of person you're going to become once you get there.

Speaker 1:

Real life wins from rebuild clients. So let me share a quick story of one of our rebuild clients. When she came in, she was burnt out from trying every challenge, detox and macro plan under the sun. Her relationship with food was fractured. But once we anchored her identity around strength and leadership and self-respect, everything changed and now she's actually down 24 pounds. But, more importantly, she feels proud, confident in control and free. That's what this mindset shift unlocks.

Speaker 1:

So joining the THI Rebuild your mindset upgrade starts here. Guys Want to make this mindset shift permanent. That's exactly what we help you do inside the THI Rebuild, our 90-day coaching system built for real people, real results and a health-first life. So just head over to transformthehealthcoachcom, click apply now. Now and complete a short application to see if our elite coaching program is a right fit for you and if you are a right fit for who we're trying to help change and transform in this world. So I appreciate you guys once again for tuning in to the podcast, where we help high performers become healthy performers without burnout shortcuts or quick, fixed diets. If you got value from today, share this episode with a friend and be sure to subscribe so you don't miss next week's episode. The motivation myth why you don't need to feel ready to start. Guys, it's going to be a game changer. So until next time, do something good for yourself, something good for your health, something good for those you care about and, whatever you do, make sure you win on purpose. Talk to you next time.