Daily Up-keep Making It Habitual
The Reshape Podcast Episode 158
The R.I.P.P.E.D. Protocol Concludes
It’s episode 158. This week, Dave and Martin conclude the mini-series exploring Martin's R.I.P.P.E.D. Protocol by exploring the 'D' - Daily Up-keep.
This is all about making things stick and building habits that last over time. Martin and Dave share a wealth of ideas and tips based on experiences with clients.Visit podcast or search for 'Reshape Reboot' in your favourite podcast feed. To find out more about the podcast, and episode show notes visit davealgeo.com/podcast. Drop Dave a line at dave@midlifereshape.com to ask questions, offer feedback or suggestions for future podcast content.
Show Notes:
Completing the RIPPED Protocol with Daily Upkeep
In this episode, Martin Whitaker and Dave Algeo finish their deep dive into the RIPPED Protocol, a flexible framework designed to help you move beyond the "diet mentality." This week, they focus on the final component: Daily Upkeep. The hosts discuss how to make the positive changes from the other protocol stages stick by building and tracking habits that fit seamlessly into your life for long-term success.
Key Points
Daily Upkeep is the Key to Long-Term Success: The "D" in RIPPED stands for Daily Upkeep, which is the final and most crucial step in making your changes permanent. It's about taking the principles of Reduce, Increase, Prioritize Protein, and Eat in a Deficit, and translating them into consistent, manageable habits.
The Power of Small, "Sprout-Sized" Habits: Instead of attempting massive, unsustainable changes, the hosts advocate for starting with small, achievable habits. By focusing on a few minor changes at a time, you reduce the cognitive and emotional load, making it easier to build momentum and consistency.
Tracking for Accountability and Insight: Both Martin and Dave highlight the importance of tracking your habits, whether through a simple pen-and-paper journal or a dedicated app. Tracking provides accountability and allows you to look back at your progress, identify patterns, and find what strategies work best for you.
Flexibility and Experimentation: The RIPPED Protocol is not a rigid plan. The hosts encourage listeners to experiment with different habits to see what fits their unique lifestyle and personality. They discuss the "6 for 21" concept, which involves trying six small habits for 21 days to discover which ones are most likely to stick.
Stay Connected
Email: If you're interested in the Reshape community or one-on-one coaching, you can contact Dave at dave@midlifereshape.com.
Future Episodes: Martin and Dave will be diving deeper into the four levers of weight management—movement, dietary restriction, calorie restriction, and time restriction—in upcoming episodes. They'll also be addressing listener questions in a future mailbag show.