Health Hacking and Habit Stacking with TJ Anderson

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Welcome to the podcast. All right, today we are talking about health hacking and habit stacking. How do you like that? I love that whole alliteration. I have a guy who's fantastic to talk about this. Super funny because I was on the beach in La Jolla a couple years ago on July 4th and somehow run into this guy. Actually was part of part of the party there that I was at and he told me what he did. It's taken us this long to get this organized, but he was finishing his book, the Art of Health Hacking and so now that it's done, I could bring him on. And it's super good because we've been talking a lot. If you're on in my in my Facebook community, I do Facebook lives. I've been doing habit audits and upgrading your habits. That's one of my focuses for 2018. So I just love this because it fits so well. Now you're going to be able to grab his habit stacking worksheet by going to jjvirgin.com healthhacker and you'll get a lot of other cool stuff too. But before we dive in, let me tell you a little bit about tj. TJ Anderson is a clinical health coach, a healthcare entrepreneur, and a self proclaimed health hacker. He's also the recent author of the Art of Health Hacking, a new self coaching guide for the modern day health conscious consumer. He believes we don't lack the science or technology to live healthy. We lack the art to know how to use these resources effectively. So you can see why I dig this so much. Because you know, I'm all about taking personal responsibility for your health and having simple things that you can do to shift your habits so that over time your health is just fantastic. And it's not a hobby, it's not something you have to think about. So tj, I think you might have kind of modeled your name after mine, but I'll let you do that. Welcome to the show. I'm so glad you're here with me today.

Hey jj, it's an honor to be here. I'm excited to jam with you for a little bit.

Well, this will be super Duper fun. And I think, didn't I meet you on the beach?

We sure did. It was during my nomad journey through California on the 4th of July.

Actually on the 4th of July. So this happens when you live in San Diego. You meet all sorts of cool people on the beach. So there you have it. And I remember being very intrigued by your whole story. So let's share that with everybody listening, since they weren't on the beach with us.

You bet, jj. So I'm originally not from the beach, originally from Iowa. And my background is in behavior change, science, and also self experimentation. But my health story.

What's that means exactly? You're going to roll that out there?

Of course. Yeah. So the science of behavior change and the art and self experimentation is really about how we can sustainably change and improve our health based off of the science that exists that shows, like, how. How you can actually go about doing that. So, for example, there's something called the five stages of change, also called the trans theoretical model of behavior change. So it basically is a guide to, like, allow people to see where they're at in the stages of change so that they know how to move forward and progress through depending on their goals.

Cool. All right, so and how did you get into all that you're doing now? Now you're a health hacker. So, like, how'd this all happen?

You bet. Yeah. I wasn't born a health hacker. We all, you know, as jj, as you and I both know, we all have different kind of health backgrounds, and we all grew up differently. And so my kind of health journey started after college. You know, I got into group fitness and health coaching and started to learn about just the power that we have to create change and influence, you know, our health, how we feel, how we look, how we operate. And so my story really kind of is two parts. One starts with kind of some, you know, emotional healing around the ego. I was originally focused primarily on the physical body. I actually got into modeling, moved to Miami. So a local Iowa boy moves to South Beach, Florida, to culture shock.

You know, I actually used to work in south beach helping models get healthy because they were, like, the most unhealthy humans ever, especially the women. And I used to, like, literally work on my. I'd rollerblade from model agency to model agency. It was kind of cool. Oh, wow.

The irony there.

I know, man. Who knew?

Yeah, so that was kind of my intention was to use modeling, you know, as a platform to spread the message. Message of healthy living with the world. And really, I Didn't realize this until it was over, but I spent four months in south beach and it was basically a wake up call for me to really heal my ego because basically my six pack wasn't good enough for the cameras. As you know, it's a really unhealthy environment. So anyways, thankfully I came back to the Midwest after that experience and actually attended a heart opening ceremony with a shaman and kind of went down the rabbit hole of kind of healing the heart and the ego. And so that's what kind of led me to this idea that the world needs different messages around health and fitness. And ultimately kind of was the spark plug for me to write the book that maybe we'll talk a little bit about here later on.

I think we're probably going to talk a little bit about that. Yes. Yeah, that's what, I mean, what I'd love to know is like, yeah, you're in Miami, you kind of realize that that's not going to be your jam. It's, it's crazy. I, I know when I was in Miami like no one was supposed to exercise for the women because they didn't want them to. They want them to look basically semi emaciated. So it was right, it was really, how little can you eat? I thought this is really not going to work well for me. So let's talk about that transition. Like how did you get into health hacking? And, and you know what, what exactly is it first off? And you know, what are the key things that you've discovered about this?

You bet. Yeah. So it was right after modeling when I got back to the Midwest where I started to learn about kind of movements around like quantified self biohacking. And so of course, you know, you're, you're maybe familiar with those JJ and maybe some of your audience is. But you know, Dave Asprey. I got turned on to everybod loves Dave Coffee.

So we are all big fans of brother Dave here on the show, so.

Yes, exactly. Yeah. So you know, I had a chance to interview both you and Dave for my book. And so anyways, that, that, that was my inspiration to kind of basically take a break from health coaching. So I had been doing group fitness and health coaching for like three or four years and realized that part of my calling to get into that was to also do my own self healing and self coaching. And so I landed upon this process of what I, what felt right to be to kind of identify with as a health hacker. And so I started to take my health into my own Hands. And, and that, that has a lot to do with, I mean, that's holistic health. Right. So that's healing the heart, but it's also building quality relationships, improving how you eat what you eat, building your healthcare team, et cetera. And so that's what I've done for the last three or four years. I took a break from health coaching to focus on my own health and healing. And I wrote a book about that whole kind of process.

Now, somewhere in there, you had a visit to the er.

Yeah, exactly. I sure did. And I, I'm not a perfectionist. And I like sharing this story because it's, you know, it's the dark side of biohacking and high performance. Right. So that story, I was actually, to tell you the truth, jj, I was about a year and a half into writing the book the Art of Health Hacking, and I thought the book was done. I was about ready to send it to my editor. And at this point in time, I had been experimenting with ketogenic diet, drinking a lot of bulletproof coffee and having caffeine, working out really hard, working really hard, and not having enough electrolytes. So basically, here I am in Iowa in the winter, I'm out to brunch with my family and I actually pass out at brunch. I come back from the bathroom and I slowly come to all fours on the floor. And so we didn't know what was going on at all. My sister thought it was a food allergy. Her daughter has really bad allergies. So before I knew it, I had an EpiPen struck in my right leg. And I ended up getting two EpiPens before the paramedics came. And I took a ambulance down to the er. And it was the next day, after I got my blood work back that I found out that it wasn't a food allergy. It was low sodium, low electrolyte issue. And two days later, I was on a one way flight to San Diego. So this was about six months before you and I met. And thankfully I connected with my naturopath doctor friend, got advanced blood work and. Really?

Who was that? Who was your naturopath doctor friend?

Yeah, Dr. Catherine Zagony.

Because we are big fans of Shine here.

I used to work with Shine. Yeah, she worked there. Yep.

Yeah.

Yeah. So that. Because a lot of people may not realize this, but naturopathic care in a lot of states, specifically Iowa, is illegal.

Oh my gosh, that's crazy. Isn't it funny that getting good nutrient levels up, eating good food, sleeping well Exercise, meditation, all, you know, kind of the foundation would be, like, teaching those things would be then illegal. It's.

Yeah, it's baffling. And it just shows you, you know, how much money in politics plays into, you know, the lobbying efforts of these other organizations that don't allow it to become legal, because that's what's happening. But that's.

That's just crazy. I hope everybody listening goes. That is insane. I remember when the rds, the big RD board, was trying to get anyone who wasn't a registered dietitian, so any of us certified nutritionists, we went. And doctors, by the way, we're not allowed to teach people how to eat. I was like, okay, what are you gonna do about the moms out there that want to help their kids eat more vegetables? Is that illegal, too?

You know, exactly. Yeah. It is sad. And it is very important, though, that, like you said, people listening to this realize that. And so, yeah, that's kind of. That led me to write, like, six more chapters in my book and spend another year, like, exploring what it's like to hack your blood work and genetics and. And so. And that's. That's kind of. That's. That's the ER visit in a nutshell.

Yeah. That's awesome. That. Well, that worked out really well for all of us and probably for you, too. I mean, honestly, here's the thing, and there's been a lot of buzz lately. You know, it's like keto diets, and they're fad and blah, blah, blah. It's like, you know, the keto diet, it's interesting. We used it first. My son Grant, with his brain injury. It's actually been around for thousands of years. Julius Caesar used it to control his epileptic seizures. And I think one of the things we gotta realize is all of these things are powerful medicine. They're what we used to use as medicine in the right times, in the right circumstances, but then we go take them to the extremes, and it's, like, ridiculous, you know, so.

Exactly. Yep.

So you did that. And then let's. Let's kind of dive into the book then. Now the book sounds like it's probably like 2,000 pages after that. I hope.

Not quite. It's.

It's.

Yeah, I know. It could have been. It's. It's a couple hundred pages. There's 15 chapters. So I allowed myself, JJ, to get really creative with the book. So the book, it's called the Art of Health Hacking. And the premise is that we don't lack the science, information or technology to live healthy. We lack the art to know how to use these resources properly. Right. So how can we take action in a sustainable way for all these areas of our health? And so it's written in a five act structure like a Shakespearean play, three chapters per act. And I guide people through understanding our healthcare system for what it is, the advancements that are going on. And basically it's designed to be a self coaching guide then for the modern day health conscious consumer. So you know, my intention was to democratize to the average person and bring to them like the science of behavior change and the top health hacks that exist that might be worth them to self experiment with.

Well, I think this is super important because somewhere out there we stop trusting ourselves. You know, I'll never forget, I've been on every diet known to man. I go on these diets and go, wow, this doesn't make me feel good. This must be working. You know, there's some crazy lunatic thought process behind that. But you know, getting so disconnected, what makes you feel your best, what you really need to be eating, how you really need to be living. Like I used to be a big marathon runner. Well, I don't feel good when I do endurance training at all. Like it doesn't work for me at all. It's funny, back then when I was doing what we were being taught to do in graduate school, you'll remember some of this, it was like, eat low fat, eat a vegetarian, very low fat diet, snack all throughout the day and do endurance cardio. That is the worst thing I can do. For me, I was 10% higher in body fat. I was always exhausted, mad. So it's very important for us to go, wow, let's connect the dots. How does this make me feel? And I think we've gotten away from that. So I love what I'm hearing here. Let's talk about those five P's you kind of rolled out there of. Like what are these five phases, stages or whatever they are in your program?

You bet. Yeah. So to help people kind of get a stranglehold on health hacking as an approach, I created what I call the five P's of health hacking and they're in the book. And so P number one is performance. So how do you connect your health behaviors and how you feel with how you're able to perform in your work and your relationships, etc. The second P is prevention. So in your health approach, being mindful of making decisions based off of preventing negative things from happening, whether that's brain fog or poor sleep or sickness, disease or cancer. So performance prevention and then progress. So using our momentum and behavior change to fuel progress sustainably in our lifestyle. So not focusing on perfection, but progress. Number four is preparation. So if you're not preparing, if you fail to prepare, then you prepare to fail. Everyone's probably heard that before. So the importance of preparing throughout our days and our weeks with our health as the foundation and then presence. So my last, but certainly not least of the five Ps is maintaining and building present moment awareness within our days. So Those are the five Ps in health hacking.

All right, now, I have been doing something since the beginning of the year where I have everyone do a habit audit. And then what I've been working on is like, one habit at a time. Yeah. Because I think one of the big reasons it always happens to be in the year, I'm gonna lose 50 pounds at exercise. Like, they start all this crazy stuff, and you're like, all right, well, let's pick one thing and get really good at that. Because you know that if you optimize your habits, you'll optimize your health, but you don't do all of them at once. And I love that you have this concept of habit stacking. What the heck is that, tj?

Yeah, so I came up with this while writing the book as I kind of just was examining my own lifestyle. And to your point, the importance of people to focus on small behaviors and not trying to do too much at once is super important. And so I really want to highlight that. So I love what you're doing with the habit audit. I think that's very helpful for people, for those that want to take that to the next level, because through creating your own experiments, the idea of adding one new variable at a time allows us to see how we respond to those variables. But habit stacking is this process of combining certain variables, certain small behaviors together within a short period of time to help the brain and body basically create the state that you desire on command. So, like, if your goal is, you know, relaxation and recovery, you can stack multiple different habits on top of each other to make it easier to have, like, a deep recovery experience. For example, I know you're a big fan of sauna, and I just picked up my own sauna as well from sauna Space. So, like, combining something like heat and light therapy with, you know, like a pot of lavender tea and some chill, relaxing, non lyrical music, stuff like that. So I call it the health Hacker Habit stacker. So Combining certain behaviors to help create the state that you desire on command. And you can use it for any time of the day.

So let's go to you and your like, your top things that you do. Like I'd love to walk through, like, what are three things you make sure you do every day? So since you do this habit stacking, your health hacking, like right now, what are three things? Don't think too hard on this. What are they that you would say? These are the big ones that are making a difference for me right now.

Totally. So sunlight, like first thing in the morning for me to help energize my body for the day, we actually have a chance. When you see the sun first thing in the morning, you get the full spectrum of the sun and it changes throughout the day. So I've learned that the best time to receive the sun is like that first hour of the day. So that's, that's definitely number one. Number two, I would say for me, you know, you know, I want to keep these things simple, right? So like walking outside, you know, like having like, like simple, like movement, low heart rate to like just relax, clear the mind and spend, like, spend time outside. So walking outside would be number two. And number three, I would say it would be proper hydration. So definitely the lesson from the ER visit, making sure that I've got proper electrolytes throughout the day during my workouts, first thing in the morning, especially getting some high quality sea salt in and just within hydration, being mindful of, of stimulants as well and, you know, caffeine and using those tools mindfully within your approach. So those would be three, I would say.

I love all of these because they're so easy. Easy. No one said, you know what we're going to do now, we're going to stop gluten, we're going to hit train and you've got to get nine hours of sleep. And people like, you know, it's like, okay, you poor thing. You have to look at the sunlight, walk outside and drink some water. And you know, right. These are easy ones to nail in there. And I actually got to add the sunlight to my habit audit. Thank you for that. It's interesting. We moved up to Rancho Santa Fe from where we were living before, and I have, I'm on 2 acres with an orchard. And what a difference it makes to just like look outside and see nature and actually walk out into it. It's crazy, you know, like total game changer. Yes. Gosh.

So a book on that. I actually Read called the Nature Fix I talk about in my book.

You should ch.

Check it out. It basically profiles like the science of how nature helps us with our health and healing. It's. It's rad.

It's super cool because my son Grant, when he was coming out of the brain injury and we got him home, like he started doing things that I didn't tell him to do. He all of a sudden, he was never a gardening guy before he was a, you know, was into girls and video games. So now he's outside gardening. Like he's in the dirt. And I went, what? You know, he started gardening and lying out in the sun and I'm like, this is a trip. Like, he just, that's just what became like clear to him he needed to do. So. There's definitely, definitely something to it. I mean there's, it's interesting. You go on vacation, you're at a beach or something, you go, gosh, this is great. I feel so much better. Like maybe we should just incorporate a little bit that every day we'll feel better.

Yes, every day. We used to.

I know we can go back there. We. It's under our control. The sun's still shining and they're still outdoors and it's free is the cool part. So that's the even best part. Now let's share with everybody because I know you have a super cool. We always do a fun gift for the audience and I know you've got something really awesome. So describe the worksheet that you're being giving everybody.

You bet. Definitely. Yeah. So I'm going to be giving away a few things and as you just mentioned and alluded to there first, the worksheet. So within the whole health hacking and habit stacking, I've created the Health Hacker Habit Stacker worksheet specifically designed to help walk people through different times of their day and a process for them to choose simple habits to stack. So health hacker habits that they can stack together simultaneously kind of one right after the other for them to try out in their own, in their own lifestyle. So that's the Health Hacker Habit Stacker worksheet.

Plus I just love it. The Health Hacker Habit Stacker worksheet.

It rhymes.

It's so good.

I had fun with alliterations with this whole book. Exactly. So that's number one, the Health Hacker Habit Stacker worksheet. And number two, would love to give away the first chapter of my book. So the Art of Health Hacking is. Is the title of the book in chapter one is titled Goodbye sick care. Hello, self care. Your health is in your hands.

So that another, another beautiful one. And, and so you can get those jjvirgin.com forward/health hacker. You'll get that worksheet I love. The worksheet fits in so well with what we've been talking about in terms of habit audits and adding in habits. So that's just super cool. And then while you're there, grab that chapter, but you know, pop over to Amazon and grab the book the Art of Health Hacking, because obviously this is one that fits in with everything we've been talking about. And there's simple things. And the big takeaway of all of this is that, number one, take your health into your own hands. We've been talking about this forever. It's your responsibility, no one else's. Do not relinquish responsibility of your health to someone else. That's crazy. Go find the best experts to learn from. But ultimately it's you. And number two, the way you change your health is habit by habit. It's the habits that make the difference. It's not the, you know, everyone's worried, oh, but, but you told me I can't have gluten and sugar. What about my birthday? I'm like, it's not your birthday. That's, that's, you know, creating the diabetes here, honey. It's, you know, it's what you're doing every day and it's things you wouldn't think about. Like you just talked about getting out in nature, sunshine, water that, my gosh, just water alone can boost your metabolism as much as 30% and detoxify you and help you burn more fat. Like, it's these simple things and lower stress hormones. These are what make the difference. So thank you so much for that. And Again, everybody, it's jjvirgin.com healthhacker all right. I super appreciate you being here with me, tj.

You bet, jj. It was a blast. And glad to connect with your community and looking forward to sharing all the health hacking and habit stacking with everyone here.

Fabulous. All right, after the break, I'll be answering a listener's question, so stay with me. It's scary, but true. Sugar is hiding everywhere in diet foods, packaged foods, dressings, and even sugar substitutes. It's not about cutting out all sugar. It's knowing which sugars to choose and which to lose. What if you could drop seven hidden sugars, lose up to ten pounds in just two weeks? JJ Virgin will show you how with a simple four step plan to cut cravings and rev up your metabolism to lose fat fast and forever. Visit jjvirgin.com books and order the Sugar impact diet. You can shed up to ten pounds in two weeks. Visit jjvirgin.com books welcome back. This is the time where I answer a listener's question. Okay, so here's the deal. What I like to do is pick these up either while I'm doing a Facebook live, pop on over to my JJ Virgin official page on Facebook. I do Facebook lives a couple times a week. I dig interacting with you there. So I look there. We look for any questions that pop up on my Facebook wall or Instagram. And I, I always look for questions that fit in super well with what's going on. And this one from Sharon from Innsbruck. Here's what Sharon says. Jj, I'm ready. I am ready to get my health back. I'm ready to lose the weight. I'm ready to have more energy. And honestly, I have no clue where to start. What do I do? All right, so here's the best part of all of this stuff. I'm going to give you a simple place to get started, Sharon and anybody else listening who's going, yes, me too. But I'll tell you, it's probably not what you think. So the, the simple answer is, you know, get started with my free challenge because it's going to get you going right away, starting to make some simple shifts by pulling out the seven foods that could be are most likely causing food intolerance so you can feel better fast. So that's the simple one. And you can do that. Jjvirgin.com forward/challenge. And it's my favorite word, free. But I'm going to go a little deeper here if you don't mind, because here's the thing that I want you to anchor in, Sharon, because this will make all the difference in your success. And that's what we're here for, right? We are here for success. I don't want to ever, ever have you do something that, that ultimately isn't going to give you a great payoff. And the way I know that you will be successful in this is if you really anchor into why, why now? What, what is it you're looking to do and achieve? You know, where do you want to be? You are here now. Where do you want to be? Because I know I can close that gap for you. We can get started with that free challenge. We can move into some other sleep habits, exercise habits again one by one by one. And if you're in my Facebook Community you'll jump on and do my Facebook lives on habit hacking. But I want you to always start with why, what's. What do I want my life to look like to be like, maybe you've been really busy with work and family and all of a sudden you kind of wake up and go, it's my time. So what does having it be my time look like for you? Where is it you want to be in terms of your health, in terms of your body, in terms of your energy, your focus, what you look like, what you feel like, get so super clear and then. And then get into, well, so why? What's that going to do for me in my life? You know, what's having that confidence, that energy going to do? How's it going to impact my family, my friends, my career, my finances, everything? And write that down and get so clear because that will make the difference when things get challenging and tough, because they will, that you'll be able to slide on through that. Alrighty. Thank you so much for that, Sharon. I love that question. Again, if you'd like to submit a question, jump on over to one of my social media sites, JJ Virgin at Instagram or JJ Virgin official on Facebook. Now, this is the gratitude portion of the show. This is where I highlight a review from itunes. And you know, we love these reviews from itunes. We read them all and I super duper appreciate it. My whole team does. Makes us feel really good. And this one, here's the title. Skeptic to a believer. 5 stars in Apple in Apple Podcasts by J. Clay 12 says, to be honest, I'm a skeptic. The more I start learning about healthy lifestyle hacks. The main reason is because it is overwhelming and easier just to maintain the status quo. There is too much to buy or do and I never really know where to start. A friend of mine recommend I start listening to this to this podcast. The first one I listened to, I was so excited because JJ talked about pick one thing and start with that. Gosh, what are the odds there that that this person would have gotten that I that podcast. Yay. I also started learning more about tapping and first burst training and incorporated that into my daily routine. Some really big stress point in my life started going away, or at least I was managing them better and not letting them eat me up. I started changing some things in my diet and although I'm still at 100 where I need to be, these baby steps have made huge improvements and I'm motivated to do more. Hey, and by the way, Jay Clay like you. Well, it's all of us are. This is a process for all of us. I'm not where I want to be. I'm celebrating where I am. I'm not going to live in the Gap. But you know, I also know there's always places to improve too, right? Life's a journey. I have shared so many topics with friends dealing with some of the specific problems concerns. I love your shakes and bars which are some of the best I've found and believe me I've tried many. Thank you JJ for your sincerity to want to improve quality life for many. Keep up the great work. Months later, I'm still listening and doing and that's rare for me. I guess it ain't rare for you anymore, is it? This is the new normal. I love it. That's so awesome. Thank you so much for that. And remember to leave a review. Head on over to itunes. Hey, while you're there, subscribe and share like J. Clay did. I super appreciate it. All right, see you next week.

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