Why Lasting Results Come from a Lifestyle Change, Not Diets

00:00Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident. And the only way we can do that is if you rate, review, and share this podcast. So the single thing I ask for you to do is if you could leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else. The word diet, like people think of it in terms of like I'm going on a diet because I need to lose 10 pounds in 30 days.

00:32And so I'm going to cut out everything that I've been doing and get to that goal in 30 days. And then once the goal is achieved, then I can go back to doing all the things I was doing before I set out to achieve that goal. That's not a lifestyle change. What is going on, you guys? Welcome to The WarriorBabe Show with Nikki Stott, co-founder of Warrior Babe. And on this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident.

01:10I am your host, Nikki Stott, and welcome to today's episode, episode 189. We are 11 episodes away from the 200s episode. And we are like 3,000 downloads away from 600,000 downloads to this podcast in just over a little bit of a year and a half that this was birthed.

01:41This was birthed back in January of 2023 and in September of 2024. And it's just so cool to see that type of growth, guys. And like, thank you. I know I've probably said this in so many of the podcasts before, but thank you guys so freaking much for tuning in, for listening, for your support, and for just being freaking cool people. Appreciate you guys. So here we go, baby. Let's get to one more. So we're 400,000 downloads away from a million.

02:14And we've got so many more episodes to come. And it's just super exciting, man. I love, I was about to hit record and I'm like, I just freaking love coming here and coming to share things with you guys. And in hopes of that you guys are taking this information and running with it and learning things and testing it within yourself or joining Warrior Babe or all the things. Like, I just hope in some way this is making a positive impact on your life. All right, let's get to today's episode. Today's episode, 189th episode, is, actually, I think this is a really cool topic to be talking about.

02:47Because we just kicked a similar thing off inside of the Warrior Babe VIP program. We did a 60-day, the babes inside are doing a 60-day lifestyle challenge. And so we are encouraging the babes to give up alcohol, to focus on meal prep, to focus on their steps, to focus on strength training, and to focus on their mindset. And, you know, I think all of these pillars really make up a lifestyle change rather than just focusing on another diet to follow.

03:22And so that's kind of what I want to talk about today is discussing the difference between diet and lifestyle change. Because so many people often use a term of diet and lifestyle change interchangeably. However, while they kind of, like, seem similar, I believe that there are some very, very, very, very, very, very, very, very, very, very important differences between the two. So diet is, like, let's just take a temporary approach to food.

03:56And it's usually focused on achieving some specific, like, health goal or addressing a particular health issue. Or, you know, for instance, someone might adopt a, like, low-carb diet to lose weight or to go gluten-free because they're managing some type of, like, celiac disease. And, like, diets can be helpful in the short term. Like, I don't want to totally, like, discredit the fact of that word. But they often require a lot of willpower. They often require to – they often are very difficult to sustain. And they may not provide, like, the necessary nutrients that your body needs for optimal health.

04:31Not just to speak to the word diet in terms of, like, people having to achieve specific health goals or addressing specific health issues. Women out there jump on tons of different diets in hopes of achieving some type of instant gratification result in X amount of time. And so, like, they're all out. There's low-carb diet. There's keto diet. There's freaking, like, the 21-day fix.

05:04Like, there's so many things out there that require one to drastically stop all of the things that they are doing. Put on mad restrictions and rules in order to get to X amount of weight loss in X amount of time. Typically, it's, like, 21-day fix, 21 days. Some people expect immediate results with a keto diet. And I've talked about that in previous podcasts on what happens with immediate results. But then what happens when you start actually eating that one macronutrient that you can't give up forever because it's not sustainable?

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06:16Blend it into your smoothies or stir it into water after a solid workout for a post-workout drink. Also, to mention, this protein powder is absolutely delicious. And I'm not just saying that for the partnership. It's actually pretty solid. Are you ready for a great quality source protein powder? Head over to paleovalley.com forward slash the macro hour and use the macro hour for 15% off your first order. Now, let's get back to the show. You know, there's just people, the word diet, like people think of it in terms of like I'm going on a diet because I need to lose 10 pounds in 30 days.

06:52And so I'm going to cut out everything that I've been doing and get to that goal in 30 days. And then once the goal is achieved, then I can go back to doing all the things I was doing before I set out to achieve that goal. And that just allows, that's not a lifestyle change. Like that's just like you getting on and off the hamster wheel of losing and gaining the same 10 pounds over and over and over again. And that's what these diets give you because like there's, they have their own set of rules.

07:27They have their own set of restrictions. And what I firmly believe on the other hand is a lifestyle change. You will, you've heard me say this if you listen to the podcast and multiple episodes. If not, you're going to hear me continue to say this. This is the first time you're hearing it. But I believe that macronutrients are not a diet. I believe that they are a skill set that can serve you for the rest of your life. If you understand what you're putting in front of you that consists of food on your plate and you know what that food is made up of,

08:02then you have empowering skills to be able to make decisions for every other meal that you eat moving forward. And I believe that to be like a lifestyle change because you're gaining skills, you're gaining understanding, you're learning insights about nutrition that are able to carry out long-term, apply to long-term commitments for you to living a healthy and balanced life. So you don't have to set specific rules with macros.

08:34You don't have to set specific restrictions like other diets do. Sure, there's rules with macros, but they allow you to eat the foods that will help you to manage a sustainable plan in the long term. Like they're not, we're not, the macros aren't asking you to eliminate anything. They're not asking you to drastically cut down on calories in one specific group. They're saying, hey, here is what you should be eating based off of your lifestyle, based off of your goals, based off of your, you know, you as, where are you, where you're at as a human.

09:12I mean, diving even deeper into maybe some lab work and understanding how metabolic processes work for you or where sex hormones are, where your hormones are in general, where your cortisol is. Like, like what is so cool is that there can be a unique number for you to follow on a regular daily basis. Nobody should be following the same macronutrient numbers because we are so vastly different. And what the diets offer you is like, hey, here's a cookie cutter program that I found from online.

09:46That's a PDF that came from my cousin's friend's sister's daughter and they're all following it. And so you should follow it too. And so that's a diet. That's like, this is like this, this is a plan that you should follow, which has so many confines to just what is on like the PDF or what the rules are set. Leaving out the vast array of all of the things that you could be applying in terms of food. Like I'm worried, babe. I'm kind of going off.

10:17I'm going all over the place here right now, but just follow me because there's trains of thoughts. This, here's a Nikki rant. This turns into a diet versus lifestyle change. But then like, uh, this is going to be a Nikki rant. Um, at warrior babe, we pride ourselves on not giving like meal plans for our babes, our clients to follow on a 60, 90, 24 month period. Right. We give them meal plans at the beginning to see that this is a tool and resource on how you're able to like identify how to put some macros together and some meals together on a daily basis.

10:52But a meal plan is restricted in of itself because it's like a meal plan is telling you, oh, you have to have this for breakfast today. You have to have this for lunch today and you have to have this for dinner today. And it can only be these types of foods, these three types of foods in breakfast, these types, three types of foods in lunch, and these three types of food in dinner. But do you like, there is a wide variety of so many foods out there in our world that you could incorporate into your plan rather than the three options that are given to you in each one of these meals.

11:32Which some people don't find enjoyable, but they eat it. But then the reason why they get off of it after 30 days is because they don't like it and it's not enjoyable and it's not sustainable. And so they go back to all of the, all the things that they were doing prior, which is that hamster wheel of gaining back and losing the same 10 pounds over and over and over again. So diets are very cookie cutter in terms of like a lot of people are probably following the same thing, which you shouldn't be doing.

12:06A lifestyle change. Okay. And, and it's also too, like diets. Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle and understand their bodies better with personalized plans based on hormone and thyroid testing and more.

12:48Imagine knowing exactly what your body needs to see real results and results that last. Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com forward slash apply today to start your transformation. That's warriorbabe.com forward slash apply. All right, let's get back to the show. Don't individually give you what you specifically need.

13:22Okay. I think I made that point there. And it's just like people are only looking at the surface level what diets can offer you. Right? Quick results. If people can shift, and this is what I'm hoping that you guys understand within this podcast episode, if people can shift from that mentality, that mindset of instant gratification and, oh, here's just a simple plan that I can follow for 30 days. And shift to like, oh, okay, this lifestyle bit that Nikki's talking about may be a little bit harder to do, which it is.

14:04But anything worth doing, you guys requires hard work, consistency, and changing the way that you are navigating the type of result that you're going after. Like, same result that people want, losing weight, getting toned, building muscle. The diet aspect has a different type of mindset to get you to that goal.

14:35It's probably, it's easier, but like, it's also not sustainable. It's not long term. And you're constantly, I don't actually argue that's easier. It's harder because you're constantly in this loop of gaining and losing and restrictions and rules and pressure and unhappiness. Same goal though. That's a diet aspect. Lifestyle, sure. The lifestyle change. Well, more so comes as like, okay, you can find any fitness program out there.

15:06You can find somebody giving you a workout program. You can find somebody doing an app. You can find somebody giving you a nutrition protocol. You can find all of that. But like, what makes a long term change, a lifestyle change, entirely like applicable and like one that you are able to, you know, jump on board with. Like what makes that, that is the behavioral changes that have to come into play.

15:43So like diets are like, I'm just stuck in this. I can, I'm going to just get rid of my habits for 30 days that have gotten me to where I am, to where I'm not happy to make change. But then the habits come right back. The bad habits come right back. Whereas a lifestyle change is like, okay, I'm learning these triggers that I have with myself when it comes to food. I'm understanding that I am not eating enough and this is why and being insightful into taking this information and getting rid of the bad habits that got you to this point or understanding the triggers more that got you to this point or being okay, learning the knowledge as to,

16:34oh, eating less actually isn't ideal. I need to eat more. And you're learning all of these, these facets about you, which you should because you're so individual and you are, you know, you, there's different triggers that you would have than somebody else. There's different, you know, there's different beliefs and stories that are being told about, not about eating less food than somebody else. Um, there's different habits that you have than somebody else that got you to where you are, that you're not feeling comfortable with yourself right now.

17:11That led you to want to make a change, but I want you to not make the diet change. I want you to make the lifestyle change. And I want you to understand and learn these behaviors about yourself, which what we do at Warrior Babe, and we're able to work. What we pride ourselves on is like our coaches don't just give you these plans that I'd mentioned. They build a relationship with you to understand how you operate, how you think, your stories, the narratives that you're telling yourself on a daily basis, the triggers that you have.

17:42And from building that relationship and being able to professionally give you some tools and resources to create new habits, to shift the behavior, that's going to lead you to the ultimate transformation. That's going to lead you to a lifestyle change. Not to mention all the behavior aspect, but like understanding your stress management, understanding your sleep, understanding the, like I mentioned in previous episodes that we have you guys go in and do a hormonal testing on the way in.

18:17Understanding that, like this aspect of a lifestyle change is so much more sustainable because they involve developing, it involves developing new habits, new routines that get integrated into your daily life. That you do, which is harder at the beginning. Okay, it's not, you're not going to get the instant results that you're going to get with the 30 day fixes or the 30 day, you know, instant gratification results. But isn't this other way, like it's a little bit harder at the beginning.

18:49And if it was easy, everybody would be doing it. Everybody would be walking around with some goddess bodies. It's a little bit harder at the beginning because you got to face these things about yourself. And that's never easy to do. But giving yourself a little bit more compassion, being understood, being heard, being validated. These are your experiences up to this point. And then having the tools necessary to, maybe it's like day 40, 50, 60. That like, okay, you're recognizing these things and you're starting to implement some things and putting into action, executing it on it.

19:23From what the coaches, like our coaches are helping you do. And then from there you build and build and build and build and build and start putting these things into play. And this is where the true transformation happens. Like, okay, it's easier for you to follow the surface level plan, which is still important. But the bottom of the ice, like the deeper stuff is like everything that I'm talking about right now that needs to be understood and addressed and validated and changed. Ladies, are you feeling frustrated with body changes you're experiencing during menopause?

19:54It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more. Imagine knowing exactly what your body needs to see real results and results that last. Look, don't wait anymore.

20:25Take charge of your health and join our community of strong, empowered women. Visit WarriorBabe.com forward slash apply today to start your transformation. That's WarriorBabe.com forward slash apply. All right, let's get back to the show. And that's where going to work out is easy. And that's where eating the food is easy. Once all this is untangled and not as messy. And it's easier to bring awareness to and wisdom to. And then you're able to deploy on it with the plan and with the macros and with what your coach is saying.

21:01That's what's a lifestyle change. That's freaking what I want y'all to strive for. Okay. It's not just like having the balance side, the regular exercise, you know, the stress management, the sleep, like all of that. Those are examples of a lifestyle change and what implement it. But more so it's like the changes that are going to make the positive impact on your health, your well-being, and also to the results that you want to see is the lifestyle components of it all.

21:32So that was my little rant. I went from like talking about macros and why macros are so important, the differences between like, you know, the diet macros and like keto and instant gratification and all that to like really emphasizing what a lifestyle change even means. When like, because like inside the challenge that we're doing with the VIPs, it's like we hope that within the 60 days that they learn maybe something that may cause them to be a little bit triggered to want to drink the alcohol. And if they can bring light to that and sit with it and, you know, maybe figure out what those triggers are and address them, then after the 60 days, which we specifically did it because of the holidays coming up, then the holidays may be a little bit more easier with alcohol.

22:19And then maybe come March of next year, a woman that was once drinking wine three out of seven or four or five out of seven days of the week is not drinking it maybe once a week. And then maybe by next year, alcohol isn't even a thing anymore. That's lifestyle change. That's the stuff that gets me hyped up. That's the stuff that gets the coaches hyped up. That's real transformation. Okay. And then because like all that was given up because alcohol can impede your results.

22:54I've shared that in multiple episodes. When all that gets freed up, more results happen. And then you knock down one pillar, right? Maybe alcohol isn't your thing. Maybe it's like I have a desk job and I sit all day long. And so one of the things that the babes are working on is their steps. Getting, you know, it's different for everyone. Even our, our, uh, our like rule regulate rules of the challenge or like, okay, whatever your coach wants you to hit is your goal.

23:30It's not like 10,000 steps across the board. Everybody got to hit it. We know that some people are only getting 3,000 steps a day. To go from 3,000 to 10,000 is very overwhelming. So, okay, we're going to make a goal of 7,000 steps. And in the 60 days, let's say you get that. Okay. You go from 3,000. You may have a goal of getting the 7,000. You start ticking away at that. And you get to 7,000 pretty consistently throughout the challenge. And then come the new year, you're like, okay, I'm going to do 10,000.

24:03See how it's like stacking. And then by next year, maybe you're signing up for a freaking half marathon or whatever. Like it builds on things, you know, and that's what growth is. And that's what long-term sustainable lifestyle changes require of you. So, it's not to cut everything out and go cold turkey and change everything on a Sunday. And I'm going to go keto on a Monday. And I'm going to cut everything out. And in 30 days, you know, I deprive myself. I ate 1,000 calories a day. I had no carbs.

24:34And I lost 10 pounds. Awesome. But then you go back to eating 2,000 calories of which 40% of them are carbs. And in 30 days, you gain it all back. That happens a lot of the time. Or, you know, you can do the lifestyle change. You could stack. You could recognize that if that's, you know, the pillars I said between habits, behaviors,

25:06and knowledge about nutrition. Knowledge about nutrition is like, oh, okay. I understand that I shouldn't be eating this. I can't eat this. Like, I shouldn't be eating this little. I need to be eating more. And I should be incorporating carbohydrates because carbohydrates do X, Y, and Z. And they're going to get me to be toning the muscle and give me energy. And so you slowly start stacking in carbs. And you are attuned with how your body is reacting to those carbs. And you feel great after 60 days.

25:38And then one of the coaches shared a huge win that she got one of her babes. And mind you, our people are like 45 to 65 years old. She got one of her babes over 400 grams of carbs. That didn't happen overnight. It takes time. Okay. So, you know, from the building up what I'm talking about with lifestyle change, it's like, okay, you start building in carbs. You have an understanding. You're listening to your body. Your body is becoming in tune to the carbs. You're learning about, you know, what carbs are doing for you. And then let's say by March of next year, you're like eating double the amount of carbs that you were when you started.

26:18That's a lifestyle change. Because you're seeing the importance of carbs. You're feeling the importance of carbs. You're understanding the importance of carbs. And you're also seeing the results with the carbs. So, anyway, guys, I think I got my point across. Lifestyle, diet. A lot of people tend to go to diet. I hope that this podcast kind of opened you up to think a little bit differently to understand that those things that I'm saying in terms of lifestyle are hard, like I said, but that give you so much more reward for the long term.

26:53So, with that said, guys, I love y'all. I appreciate you all. Cheers to lifestyle changes. And I'll see you in the next episode. Peace out. Hey, guys. Real quick. If you're interested in taking your body to the next level, lose body fat, build more muscle, feel more confident, do it alongside one of our 30-plus professional coaches. Work one-on-one with her to eliminate all of the guesswork that you may have. And all you need to do is just do the work that she tells you to do to get to those goals of yours.

27:29And to learn more, click the link below this podcast and apply to our VIP program right now.

This transcript was generated automatically and may contain errors.