623. Choose Health Habits That Better Serve You

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The start of a new year often comes with pressure to overhaul everything at once—but health and wellness habits do not work that way. In the final episode of the Habits Series, Lesley Logan breaks down how to choose habits that truly support your future self instead of chasing trends, rules, or social media “shoulds.” She explains why wellness habits must be personal, adaptable, and rooted in how you want to feel—not how you think you should look. This conversation invites you to slow down, remove judgment, and build health habits that actually serve you for the long haul.


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In this episode you will learn about:

  • Wellness habits should fuel energy hydration and recovery first.
  • Choosing habits based on future you rather than current trends.
  • Why judgment and shame prevent habits from sticking long term.
  • Adding health habits slowly to protect consistency and physical recovery.
  • Replacing outdated habits with supportive routines that fit your life.


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Episode Transcript:

Lesley Logan 0:00  

So your health and wellness habits have to be making sure they're fueling you, hydrating you, and giving you time to recover. 


Lesley Logan 0:05  

Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started.


Lesley Logan 0:49  

Hi, Be It babe. Welcome back to our bonus episodes on habits. We had some requests on habits, topics around travel habits and traveling, and then also health and wellness habits. And so if you haven't yet listened to all the top tips on how to create habits that actually stick, go listen to episodes one through six. We're actually giving you strategies, and also Amy Ledin and our recap episode, because we talk about the healthy the way that she creates habits too. It's important because you're going to hear sometimes you hear things the same thing I'm saying from someone else, for it to stick, because we all have different words that activate something in us, right? So you don't have to listen to that stuff to actually get them out of this episode. But it does help if we're on the same page of like, how habits are created, it can help that being said, all right, health and wellness habits. And if you have a topic that you're wanting me to do a habits talk on there's a help you need with that. Then send it in to beitpod.com/questions we can add another bonus episode, or I can answer it on a recap episode. You also can send in your wins on how the habits are going that you've been creating. And I am a I I'm kind of obsessed with habits, because habits have created the schedule that allows me to become the person that I'm so desiring to be in every single day. I get closer and closer to being that girl, and I have, that woman, and I have so much more clarity around the leader that I want to be for this business. And that helps me go, okay, well, hold on, what about her? What does she have that I'm not doing yet? And then that helps me create different habits in my day and let go of habits in my day that are no longer serving me, because, you know, guess what? We're all getting older. Can promise you that it doesn't mean we're getting old. I don't even think 100 year old is old, you know, but like, we are getting older. And so as we get older, there's things that we need more of and things that we can use less of, right? 


Lesley Logan 2:38  

And when it comes to the topic of health and wellness, I think there's, I'm not going to go through an exhaustive list, because there'll be things that you think are part of health and wellness that I might not have thought about. But also what I want to make sure of is that, like I'm trying to be cognizant of not saying what a healthy habit is, because there's no such thing. There's just habits that serve you and habits that don't serve you and something that someone might deem as unhealthy habit might actually serve you. And so so it's really important that we like are clear on that, and we're honest about that, and we get some we articulate it for ourselves in a way that doesn't allow judgment and shame, because where judgment and shame are, I promise you know habit that you want to create is there, and I also know that you're not listening to this podcast hoping that you become someone who just judges and shames all the time, like that's not going to be fun, right? 


Lesley Logan 3:27  

Okay, so health and wellness habits are going to be things that have to do with sleep. They're gonna have to be there and be things that have to do with water and fuel intake. They're gonna be things that fall under movement practices, and they'll be things that can even go under skin care, right? Things like that. I am a 42-year-old woman who's turning 43 probably around the series is releasing so there are, there are habits that I have incorporated in the health and wellness category of my life based on perimenopause and how it affects me. And after perimenopause, I will have to review, and maybe even as it goes closer to menopause, review the habits that I have and things that we do and and in the health and wellness category, and not just because of how I want to look, but more importantly, because of how I want to feel. And so before you get into too many details about health and wellness habits, on this topic today, this episode, I do want you to take a moment you can pause if you're thinking of a future you that you're trying to be, what health and wellness habits does she have or he have, or they have? Right? What does a day, a morning, an afternoon, evening, look like for that person, not based on what you think you can do, but what you wish you were doing. What would make you feel good? What makes that person feel good, right? So when you have that, then you can run one of the things that you're like, oh, I'm not doing that, and I want to do that. Okay, then go back through our habits series. And take the proper steps to add that in. But I'll just share, like, when you hit perimenopause and every single thing in your algorithm is telling you all the different things you have to do, and holy moly, will fucking make you crazy. It's like women should be doing creatine. Actually, they should be doing two times the creatine. Oh, the there's people who say Pilates can't do anything for you, but it's good if you do it, but you just have to make sure you're lifting weights. Like, like lifting weights is gonna be too much you can't grow strength from lifting weights, but you have to lift weights. And it's like you, feels like you're a crazy person, right? So first of all, when it comes to health and wellness habits, you have to think about the version of you you're going to become, and how, what do they have? How do you want to and if you don't know what those habits are, because some of us don't know what we don't know. Then, how do you want to feel? How do you want to feel? I can tell you right now, like, I do not want to be 60 years old with the stomach issues that I have when I was a 30. I don't want to be 60 years old with shoulder aches and pains. I don't want to be 60 years old going, oh my God I wonder what it's like to be 40. No, I want to be 60 years old with all the wisdom of being 60 years old, and have the energy to like rock my world, so I can enjoy 80 and then 100 right? So doing the research around like, what I need to be making sure I'm paying attention to now my 40s, because there's, you know, we have the benefit of so many people being in front of us and them saying, okay, if you have done this in your 40s, like, like, all these different things. So when I was adding creatine into my routines, and creatine works for me, and something that does work really well for me, I had to think, okay, well, when am I adding this into my already busy day? So many things I have to do, you know, and some people like you do creatine right after you work out, not necessarily, not if you work out late at night, you don't want to be doing creatine. It'll fuck your sleep up. Okay, so, so when do I need to be doing it? What? What? Where? What is it best to mix with and going back through our habits, stuff that we talked about, the other episodes we have to explore, test, be curious and celebrate what we did, too, until we find a time where we can we have figured out that the best prompt for that habit to happen when it's supposed to happen is there. We've figured it out. So for me, took a while. I was like, oh, maybe I should do the creatine before I work out. So it should be in my afternoon shake. Well, what if I don't have an afternoon shake? Because I actually don't have an afternoon shake every single day. I'm supposed to do double dose of creatine because it will help prevent Alzheimer's. And my goodness, that is something I don't want to have. So for me, I had to explore. Okay, I actually really like it in my morning cup of coffee, I'm gonna do double the dose. So after I put my collagen in, after I put my fiber in, I put my creatine in, and then I celebrate that I did it. And that cup of coffee also helps me celebrate, because it gets that dopamine kick anyways, it's like you're awake. So it really does help. 


Lesley Logan 7:50  

So your health and wellness habits, first, you have to figure out how you want to feel in the future and evaluate based on like what you're doing now, and then start to add it in, one at a time. One at a time I love because it's so easy to go, okay, all right, so I'm finally, this is the day I'm gonna get it together. I'm gonna go for a morning walk, I'm gonna go for an afternoon swim, and then I'm going to do my red lights before, I go to bed, holy moly, that will like, you'll have one or two good days, and then you'll be so sore, and you're gonna fall asleep before that red light gets on, and then you're gonna shame yourself. It's not how it works. Health and wellness habits, especially ones that actually could make your body sore, take you gotta take your time adding those in so that you don't have a day that would actually harm your body to continue on with it. Okay, I'll say that again. You got to take them slow so that you can ease into it, so your body's always feeling good, especially at the beginning. We're trying to create the habit, so you don't have a day where your body feels like shit because of the habit you're trying to create, right? I don't want anyone having a hard time sitting down on a toilet. You know what I mean? Like after about like after a day where you did a leg day and then you can't sit on the toilet. You're not going to have excitement to go to the gym and do arms. It's not going to happen. The other thing about health and wellness habits is that you really do, I think you're know this is going, you really want to evaluate what works for you as between you and your doctor, that is between you and your family, like what what works for you? Because, yeah, they could be people saying you should be doing these, like intermittent fasting. I'm gonna tell you, I tried that. You probably have even heard me on episodes that I tried that, and I did, and I felt good for a little bit, and then I didn't feel good anymore, because skipping breakfast was causing me to not have enough time to get the protein that my body needed, to get the fuel in that my body needed, and so for me, that didn't work. So I'm glad there's tests out there that say it's amazing, and I know it's amazing for people, but it wasn't amazing for me at this place in my life right now that could change in five years. And so that leads us to when it comes to health and wellness, right there is what everyone says we should be doing. And then there's, well, what, how did it make us feel? And does that align with how we want to feel? If it's not, then it doesn't. We have to figure out another way to get that, right? So yes, I have to eat the veggies. I don't like the veggies, but the woman I want to become, well, she probably had some veggies, so I got to find the veggies that's going to work for me, and if I struggle to digest them, or I'm allergic to them, I'm sensitive to them, there has to be another way to get that nutrition in, right? You're seeing that? So we're not going to should on ourselves all the way to health and wellness habits, because it's not going to make you feel good, it's gonna make you shame and judge yourself, and then the habits don't stick. 


Lesley Logan 10:44  

The other thing about health and wellness habits that I just want to, like chat with you about is like, especially in Western society, especially for women over 40 high we grew up on get thinner and thinner and be the thinner and thinner and just thinner, and pluck the brows and be thinner and thinner. And I'm gonna tell you right now, thin doesn't equal healthy. Period. It's just very important that when we come we talk about health and wellness habits that you are understanding and clear based on your hormones and blood tests and other tests in your body, about like, where, what, what is really going on in your body before you make changes to caloric consumption and and that you're, you're you're thinking about these health and wellness habits in a way that actually feels you. So your health and wellness habits should fuel you. They should also hydrate you. They should also make sure that sleep is easy. If you're struggling with sleep, we have to look at the health and wellness habits through the lens that's going to help you sleep. Once we got your sleep down, then we can look at the health and wellness habits and help with the stomach issues you've got. Why did I say sleep first? Because your sleep is part of the healing your body. And if you're not sleeping, you're not producing stomach acid, if you're not producing stomach acid, you're not gonna absorb you're not gonna break down food. You're not gonna absorb food. Okay? So you can obviously, you're welcome to focus on your stomach first, but if it's stressing you out and fucking up your sleep, I recommend you sleep. So your health and wellness habits have to be making sure they're fueling you, hydrating you, and giving you time to recover. If listening to this, you are discovering that, wow, I've had these habits that are no longer serving me. So for example, I used to run every single day, every single day, and I do, like sometimes miss that routine that I have. I live in a place where, like, as I record this, I could run in the morning every single day, but come April, not it's just not how I want to feel. I don't want to feel that hot. I'm already that hot just walking, you know, so, so for me, it changed, like how often I could run. And I will also say that running every day is not serving the other parts of the be it till I see it that I want to have, they're not it's not helping me with the strength that I'm wanting to have, and it's not helping me with the Pilates practice I want to have. So now I run two days a week, and I love it. It's great. I had to unravel the other habit. I had to replace it with something else that I could do, that could fill me up. And it did take time. It took me a long time to figure out, well, what should I do in the morning? You know, should I tried rebounding? And I tried, I tried a few things until I settled in on what I do now.


Lesley Logan 13:25  

But there is an episode in this series on how to unravel a habit you no longer need, that no longer serves you. And so part of that is figuring out, like, what prompts that habit, okay? Other part is figuring out what's gonna replace that habit, otherwise it becomes a vacuum. So if you are thinking, oh my gosh, as I listen to this, she's telling me, I have to let go of my nightly wine. Actually, that's not up to me. It's really up to you. If it's serving you, if it's bringing down your cortisol and allowing to be present in the family's lives, you have allowed you to connect with them, and your health and your doctor, and all the things you're doing are looking good. Please don't put judgments on yourself, of which there are not right, because what I would hate is for you to take away something that is allowing you to connect with people in this world, and then you take that away, and then you're not doing the connection part that you want. I know someone who's struggles with sleep, and so they are using weed to help them sleep. Well, of course, doctors could say, well, that's a terrible sleep, but she's actually sleeping, right? So now, is that a long term habit we want her to have? Probably not. Is it a long term fix? Absolutely not. If it's helping her get some sleep, until she can start a sleep routine that helps her wind down, get her cortisol levels down, get these other things down, and then she can come off. She can do less a little half of dose, and then a quarter dose, and then, like all that stuff, and then whatever she was doing at night that prompted her to take it that would have to unravel. So instead of just going cold turkey, no, we're not going to do that. Gotta unravel it. And we also have to make sure that we're not letting anyone tell us what's a healthy habit or a health and wellness habit. Because you you have to remember who you're trying to be it till you see and you have to remember how things are serving you, and if you're like, definitely doesn't serve me to drink that wine, because I just shame and judge myself every single night. Okay, great. Let's let it go. But what's the prompt what do we fill it with and are those shame and judgment thoughts in the year and a half, even if you replace it and said I'm just not gonna buy it, I'm just not gonna buy it. I'm gonna sit there and watch Netflix, are you gonna shame and judge yourself about Netflix? So it's really important to me that we get really honest and clear about what we consider a health and wellness habit. We're not using the media, especially social media, to tell us what we need to do. We have an amazing episode with Rachel Varga. We did two episodes with her. So her second episode is all about these tools, these beauty tricks and tools that people say we got to do, you got to do this thing. And I really love that episode because one of the things she said that'd be really helpful for for me, for sleep, was an Epsom salt scrub. Like everyone says, Epsom salt bath, it helps you sleep. I did Epsom salt scrub because of her I do it multiple times a week, and I have the best sleep, right? And so. But it took someone to tell me. It took me exploring. Took me going, okay, the media saying, this is that the best way to do it? Is that going to serve me? And then going through the episodes we talk about, okay, how, what are all the different ways that I could do I could make creatine happen in my day. Okay, what are the easiest ways and the ways I want to try? Okay and then what do I already do in the day that I could add this to without having to start a whole other thing that I have to drink each day? Okay, great. Let's try it. Let's celebrate. Oh, that kept me up at night. Okay, different drink. Okay. How'd that feel? Oh, I have a best day ever. Okay, great. Celebrate. Celebrate. Celebrate. Keep going. Keep going. Evaluate, correct, continue. As long as it works for you, as long as it's serving you. It's a great health and wellness habit, and there are so many. But the important thing is that it's you have to go to the finish line. Where are you trying to go? Who are you trying to become? What are the health and wellness habits that will help you get there? If you are someone who is getting great sleep every night, then we have to look at the health and wellness habits that will help with great sleep, and then we have to evaluate what would serve you best, not just because what the media and studies say, and then we have to add it in to a day that you already have something you're doing, and then we just celebrate that we did it. We'd make it smaller and smaller and smaller until it's easy to do. And then when it's easy to do, it'll be easier to expand on the time. And if you're like, what is she talking about? Then you got to go listen to the other episodes on the series of habits. 


Lesley Logan 18:02  

So if there's a topic that you want us to dive into, if there are habits that you're trying to figure out how to make smaller, if there are habits that you're struggling to add in or unravel, want to hear about them. Send it to the beitpod.com/questions or send in the wins that you're having when it comes to habits that stick and what resonated with you. I want to share that in the FYF episode so you can hear yourself get that shout out and go oh my God, look at the thing that I did. Remind yourself that you did it. And if you're loving these series on topics, on different topics, and how to do them, then I would love to know what other topics you're wanting so we can make sure to include it in the lineup. Thank you so much for listening to the Be It Till You See It Podcast. I'm really proud of what work we're doing and of you for listening to it. And I can't wait to see you become the person that you're truly wanting to be. So until next time, babe, Be It Till You See It. 


Lesley Logan 18:48  

That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.


Brad Crowell 19:31  

It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.


Lesley Logan 19:36  

It is transcribed, produced and edited by the epic team at Disenyo.co.


Brad Crowell 19:40  

Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.


Lesley Logan 19:47  

Special thanks to Melissa Solomon for creating our visuals.


Brad Crowell 19:50  

Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.


Transcribed by https://otter.ai



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