Marie-Noelle Marquis (00:07):
Welcome to the AIP Summit Podcast, your go-to resource for taking control of your autoimmune health, presented by AIP Certified Coaches. Hi, I'm Marie-Noelle Marquis.
Jaime Hartman (00:17):
And I'm Jaime Hartman. And we're here to equip you with the tools, knowledge and support you need to effectively use the Autoimmune Protocol.
Marie-Noelle Marquis (00:24):
And today we're talking about successfully setting goals and intentions for the new year. So for many of us, the new year is all about resetting, getting a fresh start, setting new goals. Studies actually showed 48% of American set New Year resolutions. So what about you, Jaime? Are you a resolution setter?
Jaime Hartman (00:53):
I sure am. I am a champion resolution setter. I love just getting a new planner, making all kinds of elaborate plans about what I want to accomplish with the fresh start of the new year. Now, the real question is, am I a resolution completer? Not so much. What about you, Marie-Noelle?
Marie-Noelle Marquis (01:14):
I do. I am the same way. I love the, I dunno if I'm a champion though, but I do like that fresh start and getting everything reset. I have gotten better over the years at reaching and completing the resolution, and that's part of what we're here today, to share with you guys some tips to make that resolution turn into reality. So the first thing you might want to think about is know your why, right? Take that moment to really connect with that resolution, right? I mean, this is something you're going to do for a whole year or a whole life change. So it's important to take that time and really ground yourself. Why is it that you want that change? Why is it important to you? What will you gain from it? And the clearer you are, the easier it'll be. And not that change is ever easy, but when we feel like we want to walk away reminding ourselves of that, why can actually be really powerful. My second tip would be realistic, right? Set realistic goal. And whatever that resolution, that image you get in your head when it's like, I'm going to do this this year, it's like we get this picture that we think that when we turn and look ourself in the mirror, it's going to be that instantly.
(02:38):
But that's not instant. Results are not instant. That's not realistic. And I feel like that is a big reason that we get tired of waiting. It's been so long and I'm not there yet. So when you get that picture of what it is that you want to accomplish, set that goal for the end of the year. That image will be an actual thing 12 months from now and know that this is a journey and every day you're making that journey towards that goal. But I think resetting that into, I'm doing this this year, it doesn't mean I'm doing it on day one. It means I'm walking towards it on day one. Can be a big difference. And actually being successful in your resolution. Number three, statistics shows, actually I thought it was really interesting. 91% of people who make new year resolutions make the resolution to be healthier. Only 8% stick with it.
Jaime Hartman (03:35):
Wow.
Marie-Noelle Marquis (03:36):
Yeah. But one thing that's important, I think it goes back to being realistic, but also being specific and being clear. Knowing your why is it important to be healthy and what does it mean? Is it losing weight or does it mean for you to lift that brain fog, having more energy, decreasing joint pain that you're going to do exercises and regain more mobility in your hand? Or what is it specifically that health represent? Is it your lipid panel that you want to see different? Is it your food sensitivity? Is it healing your gut? Healthy is so vague, it makes it much harder to know for one, when you've achieve it, and most importantly, it makes it really hard to track your progress. Okay, so number four, which I actually think is the key in all of those. The first three are good housekeeping practices, but really creating a step-by-step approach and breaking down that resolution to bite-size pieces.
(04:44):
That makes sense. A good friend of mine always said, it takes 21 days to create a new habit, and I love that. So I feel like breaking it down makes it that you put all the chances on your side to really honor the journey that you're going to go on. Make a schedule, write it down. I'm a big proponent of writing everything down so you can see it and you can measure where you're at. And so I would like us to think about a resolution right now as an example. It doesn't have to be the resolution, but as you're listening to this, pick something. Jaime, can you give us an example?
Jaime Hartman (05:21):
Well, since I know that a lot of our listeners have autoimmune diseases, and many people want those diseases to go away, and they might be thinking about AIP as part of that. Let's go with that. Let's say this year I want to use AIP to put my disease into remission.
Marie-Noelle Marquis (05:36):
Great example. Now that is a specific goal. Is it realistic? Though
Jaime Hartman (05:46):
It might not be. It might not be because that might not be even something that's possible with the particular condition that our listener has. Not all autoimmune are even characterized by the idea of remission as an example. Also, getting to remission can require a lot of things that may not be in your control. And so if that's our goal and we measure everything we do against that goal, it may feel like failure if we don't get there. And that would be a shame. So yeah, it's probably not very realistic. Maybe we try this year, I want to improve the quality of my life as it relates to my autoimmune disease symptoms. And here's where a listener could maybe be plugging in some specific symptoms that are particularly bothersome to them. And I want to use AIP as part of that.
Marie-Noelle Marquis (06:36):
Perfect. So I like that you took the time to reframe it so that now you have a goal that is more realistic and in your control. Also, make sure you are clear with yourself what are those symptoms and write them down, even though obviously your symptoms more than anybody else, but having it written down is a way for you to go back and see and track improvement. Now, this is where we'll be at the end of the year, so how are we going to get there? I'm a big fan of reverse engineering. So take the end goal, work your way back and small bite-size pieces. And again, I recommend that you actually do write this down. Ask yourself. Basically, when you look at that end goal, ask yourself what is the simplest small step that you need to do just right before you get there?
(07:24):
And as you do this and you go through, what do I do before that? And then what do I do before that? And before that, you might end up with lots of many little steps. Take a moment to look at all this. And then you're going to want to narrow them down to little bigger still manageable size options, steps basically, and end up with about 12. And once you have those key steps, then now you have your step-by-step guide for the year with clear manageable goals. And each of those will last about 21 days. So 21 days to create a new habits. Basically each of those will be your focus point. One thing for 21 days. When that 21 days is over, if you feel confident that you've mastered over your solid with your new habit, then you can move on to the next one.
(08:16):
Remember, there's no right or wrong. If you feel like you need longer, just check in with yourself and honor that. Once you feel you've laid out a good foundation with your new habit, move on to the next one. And as you add those layers to your protocol, one by one, you're really building this solid home basically. So by the time when the challenge come or things get more difficult, all these habits are weaved in. So it's much, much harder for you to just abandon ship. So for 21 days, you'll focus on that one thing. And when that 21 day is over, if you feel confident within your habit, and remember, there's no rush, no right or wrong, if you need longer, check in with yourself and honor that. Once you do feel like you've laid out a good foundation with your new habit, then it's time to bring the next one.
(09:05):
And as you add those layers to your protocol, one by one, you're really building this solid home. So by the time you reach the end of the year, it'll be a lot harder to let it all go because each habit will have built on the other. Also, having that roadmap makes it much harder to give up because you can clearly see where you're going and how much you've achieved so far. So we want to achieve this using AIP, which is a protocol. So let's break down each of those steps. Jaime, I'm not sure. We talk a lot about the importance of those crucial AIP lifestyle aspects, but I'm not sure we've shared with our listeners what those are. Would you mind sharing them?
Jaime Hartman (09:47):
Yeah. In addition to the diet portion of AIP that so many people are familiar with, the other key pillars are sleep, stress management, movement, connection to nature and connection to other people.
Marie-Noelle Marquis (10:04):
Yes. And when you think about the lifestyle factors and the dietary part, I love to think about it as it's not just like, okay, these are all of these individual things, but when you look at the lifestyle, you're basically removing the stress and adding all of these nourishing habits into your life, which really is a direct parallel to the dietary portion. Remove the triggers and the inflammatory food that are inflammatory to you, and then add all these nourishing nutrients. And it's really to build resilience in your body and then in your life, right? It's like mentally, emotionally, every aspect of your life. And if you're not sure which lifestyle to prioritize, I always recommend starting with self-care. We tend to put ourself last. And as we make a new year resolution, we make that for ourselves. So in the way that resolution is your first act of self-care, I'm doing this for me, and I find that a lot of us autoimmune, we tend to put everyone else first with that default mentality. So I can't emphasize enough the importance of choosing self-care. I know it's often the hardest one that people, I'll do everything else. I'll keep that one last. I think it's the perfect start for the new year.
(11:24):
Make that point. It can be something really, again, it has to be realistic. So self-care could be, oh, I'm going to go to this fancy spa every week. Is that realistic? Maybe great if it is, right? But it could be something really simple. It could be just anything that maybe it feels silly, but it doesn't matter because it's something that's personal, right? It's for you. And as long as it helps you reset, that's all that matters. So finding that, keeping it personal, don't judge it. Just embrace your uniqueness and then set that time for yourself every day and make that your first plan of action. And then after 21 days, then you can add the next pillar.
Jaime Hartman (12:08):
I want to also add that it's important to plan for challenges. On average, they say that New year's resolutions actually only last for four months. So maybe it's a good idea to keep that in mind and to plan for some extra grace on that fourth month or maybe even earlier, if you know that you don't typically make it that long, you have something like a wedding coming up, some kind of an event like maybe friends are coming to town and sticking with these changes you're going to make in adopting AIP. And changing your lifestyle may be challenging. So thinking ahead now to something that's going to come several months down the road will help you be prepared to navigate those challenges.
Marie-Noelle Marquis (12:51):
That's a great point. And another thing is to keep in mind is you don't have to do this alone. So maybe joining an online community or a physical community like the AIP Summit, for example, when I'm thinking online community, right, where you have other people that you can surround yourself with and share similar goals, that can be a really good resource working with a coach, implementing a strategic program. Jaime, you have this wonderful Ready Set AIP program that is so, such a helpful, rich resource to guide and help your clients be successful in the AIP too. You want to tell us about that?
Jaime Hartman (13:29):
Thanks for mentioning that. For anyone who isn't aware of it yet, Ready Set AIP is my signature program, and it provides a structured coaching experience so that I can work with lots of people rather than just one-on-one. And it spans the first three months of the AIP journey, starting with assessing where you are now and then guiding you through a transition and concludes with some guidance on reintroductions, the start of your reintroduction process so that you're able to ultimately determine the personalized diet and lifestyle practices that will support your long-term wellness.
Marie-Noelle Marquis (14:02):
I love that. And that might be the perfect thing, right? You can spend January focuses on self-care, and then when you do three month program with the Ready Set AIP, then hey, there you go. You've made a number over that fourth month hump, right? And then you're set to keep going, not set to the end. You set to keep going. Just to clarify. And by the way, also, if you've been indulging these past few weeks, don't be too hard on yourself. It's not always a bad thing. Sometimes we just need whatever you need. Remember, there's no right or wrong, good or bad. What matters is that the choices that you make remain aligned with what you value. Just be honest with yourself and where you're at on your journey. Ultimately, it's like we want to break free from that rigidity, stay fluid, welcome change, welcome mistakes. If you want to call 'em that, and just basically welcome all of you. So to recap, here are our key advice. Know your why. Be specific, be realistic, be honest with yourself. Set your goal for the end of the year. Instead of the end of the month. Be patient strategic. Create one change for 21 days or however long you need. Plan for the unexpected and get the support you need if you need to.
Jaime Hartman (15:31):
And we've put together a printable guide that you can download to help you set your goals for the year. You'll find a link for that in the show notes as well as links to Marie-Noelle's company Urban AIP, if one of the things you might decide you need is to get some meals delivered to help you get started, some of that self-care. And also a link to my program, Ready Set AIP. We'd love to hear from you on this topic. Do you set a new year resolution? And if so, do you have difficulty sticking with it throughout the year? And what tips have you learned to help you stay on track? Feel free to share with us on social media or in the AIP Summit Community.
Marie-Noelle Marquis (16:08):
We wish you a great new year. And remember, it is not about perfection. AIP is a protocol with multiple branches and multiple ways it can be approached in order to achieve the best result. Listeners remember that this podcast is here intended to guide you through this process, bring you resources that while you can do AIP on your own, you don't have to do it alone.
Jaime Hartman (16:29):
We'll be back with another episode in two weeks. So make sure you subscribe to the AIP Summit Podcast in your favorite podcast player if you haven't already,
Marie-Noelle Marquis (16:38):
And if you'd like to leave us a rating and reviews, it will help others find us and find this podcast where we are committed to helping you use the power of the autoimmune protocol to elevate your wellness journey to new heights.
Jaime Hartman (16:55):
The AIP Summit Podcast is a Gutsy By Nature production. Content presented is for informational purposes only, and is not intended to be a substitute for medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
