• BodyWHealth: Unlocking the Best Possible You

Physical WHealth

The Essence of BodyWHealth: Advice for the Journey
The Essence of BodyWHealth: Advice for the Journey 1024 640 BodyWHealth

BodyWHealth is a state of profound physical and emotional fulfillment. It is a state of deep contentment. It is more valuable than health or wealth. BodyWHealth is an investment strategy based on solid scientific principals that optimize your biology and reward you with abundant riches, including health, happiness, and a profound sense of gratitude. We know when we have it, and we know when we don’t. read more

Body Talks: the Blazing Fire of Inflammation
Body Talks: the Blazing Fire of Inflammation 1024 531 BodyWHealth

Excessive inflammation ravages our bodies, burning its way towards degeneration and decay, destroying our youth, health and happiness. As with household fires, prevention remains the best strategy. read more

3 Simple Steps to Empower New Healthy Habits
3 Simple Steps to Empower New Healthy Habits 1024 575 BodyWHealth

1.Trigger  2.Routine  3.Reward

I want you to keep that simple formula in mind as you start new habits. You are going to use it to rewire your brain. It’s quite astonishing how much force for change comes “pre-wired” into you. This formula will activate those circuits. You’ll wonder why you ever depended on willpower alone.

Psychosocial research into habit and behavioral change has identified this 3-step cycle. It is a self-reinforcing cycle that can be virtuous (good habits) or destructive (bad habits). The same motor that drives your bad habits can drive your good ones. Before we jump in to the three steps we need to understand the science that underlies habit.

Not surprising, this is all controlled in our nerve center, the brain. Not at the level that helps us to think and reason – but much deeper, in areas known as the brain stem and dorsal ganglia.

Here we find primitive circuits that regulate cravings. Two chemical systems are involved. The dopamine system evokes desire and motivation. It drives us to seeking and searching behavior. The other system is the opioid system. It evokes sensations of pleasure. To build new habits, we want to activate dopamine desire circuits and reward them via the opioid system. This drives us to recurrent, automated healthy behavior (or habits).

Got it? Dopamine system > makes us want things. Opioid system > makes us happy when we get them. Now back to our formula.

The three steps in action.

Mr. Nelson arrives home at the end of his day (trigger). He walks to the kitchen, opens the refrigerator and cracks open a beer (routine). He puts his feet up and relaxes as the alcohol calms him down (reward).

Familiar? Now, imagine how we can turn this around, using the same underlying science! Mr Nelson arrives home at the end of his workday (same trigger). He greets his wife and walks to the bedroom to put on his exercise clothes (new routine). He adds 7,000 steps to the 3,000 he already achieved at work, flooding his blood with endorphins that make him relax and feel good (new, but similar reward).

If you can build bad habits, you can build good ones.

Some tips.

  1. Identify your triggers and think how you can flip them. Look for the moment or moments before you engage in a behavior you want to change. There may be some helpful patterns to understand.
  2. Look at the reward you are seeking. Sometimes they are much simpler than we think. Not food, but comfort. Not television, but a calm, quiet mind.
  3. Now look at the new routines and habits you want to build and make sure they are preceded  by the right trigger and giving you the right reward.

The Rule of 7s – A Path to Success

7 days
The first seven days are critical to break the inertia of the old. Starting the engine is more work than keeping it going. Good intentions wane quickly. It’s helpful to have a solid plan. Watch out for excuses these first seven days. You may find yourself saying “well, it’s so far to go, and it’s cold in the mornings now, so I’m going to skip tomorrow” … and the day after … and then you’re done.

7 Weeks
After the first week set your sights on the next milestone at 7 weeks. During these 7 weeks, some crucial chemical and behavioral adaptations are taking place. Once you have practiced your good behaviors for 7 weeks, you’re well on your way towards fundamental life change.

7 Months
After a healthy celebration on reaching the 7 week marker, look toward the 7 month milestone. If you can maintain the discipline and enthusiasm to meet this next goal, then you will understand how to transform your life. You will have laid the tracks for enduring lifestyle modification.

Below are some resources I have put together that will help you get through the first 7 days and 7 weeks. I found them invaluable in my transformation. Take all the guesswork out. These resources are built on the Science of Habit and will get you results.

Have fun,
Dr. Roddy Carter MD

Body Talks: Life’s Most Delicate Balance
Body Talks: Life’s Most Delicate Balance 1024 682 BodyWHealth

Modern life has left us deaf to nature’s subtle internal distress signals. When we stop to listen, we begin our journey to health and happiness. read more

Sleep, Insomnia and Lifespan
Sleep, Insomnia and Lifespan 1024 682 BodyWHealth

Sleep is for sissies! Have you ever heard this boast? Usually from hard-driving over-achievers. Here is why they’re wrong!

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Core Strength: Small Investment, Huge Reward
Core Strength: Small Investment, Huge Reward 1024 682 BodyWHealth

Do you dream of the perfects “abs”? The legendary 6-pack? You totally should. Regardless of your age, there is reward for working your core!

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Cheat on Sleep, and It Will Cheat on You.
Cheat on Sleep, and It Will Cheat on You. 1024 701 BodyWHealth

Do you yawn when you’re told to get more sleep? Are you tired of hearing this advice? Here are two powerful reasons to take it seriously. read more

Sleep: Time for Building
Sleep: Time for Building 1024 682 BodyWHealth

Technology and societal progress have propelled modern humans into a new lifestyle. Our days are no longer governed by the ancient diurnal rhythm of sunrise and sunset. Our biology has not yet had time to adapt, with significant negative consequences. For WHealth, we must understand and honor the primal value in sleep. read more

Poor Sleep Erodes WHealth, Causes Obesity
Poor Sleep Erodes WHealth, Causes Obesity 1024 682 BodyWHealth

Technological evolution has given us the ability to function 24/7. But our biology has not managed to keep up with this dramatic shift. As a society, we are sleeping less today than even a decade ago, at significant personal cost! read more

Stress: Thief of WHealth
Stress: Thief of WHealth 1024 494 BodyWHealth

Social and technological advances have generated an environment in which stress abounds. We have yet to evolve the physiological means to cope with this avalanche. Understanding the underlying science equips you to start your journey in stress control. read more

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