Better with Becky

Episode 15 Name: Updating your Priors Welcome back to the show! Today I dive into life updates since the last episode in February, before diving into the topic of “Bayesian Thinking”, which is a mental model we can apply to update our prior beliefs in light of new evidence in order to avoid sticking to outdated beliefs and practices. Resources from Today’s Episode Previous Episodes of Better with Becky Last Episode: Birthdays with Becky 1 second everyday in February - a peek at life lately! Stay tuned for the March edition coming soon! Spot Reduction in Adult Males Study BWB Greens Challenge for March (or anytime!) Arnold Expo Update + balancing training + travel From Anecdote to Evidence: Dispelling Myths in Bodybuilding and Physique Sports Mindset Post on Reframing and Getting out of Black and White Thinking Re: Training Bodybuilding Update: First 6 months / Update from my coach, Alexa! Curious Questions for Reflection from Today's Episode What's one belief you might be ready to revisit? Is there a story you hold onto just because it's familiar, even if new evidence is nudging you to reconsider? How to keep in touch with me If you'd like support re-mapping your beliefs around your fitness journey, and what it can look like to build sustainable strength, check out my new Build with Becky, Rise + Drive Program this 5-week phase is an overhead press and hinge focus, with plenty of flexible options for all environments, levels, and preferences! you can learn more and sign up at my website, www.betterwithbecky.com Questions about my strength training program, Build with Becky can be sent to [email protected] - If you use my program and would like to leave me a review, you an do so here: https://share.google/5FA3HEJMTHmerGR17 If you have a comment, question, or topic you’d like me to dive into in a future episode, contact me at [email protected] If you are finding the podcast enjoyable and valuable, please consider leaving a review and 5-star rating to help others find the show! Thanks so much ◡̈

Welcome back to the show! Today I’m reflecting on birthdays and the stories we have around them! Some topics and themes that I explore on today's episode: sharing my early childhood experiences around birthdays and holidays with my family of origin highlighting my shift this year around my birthday, and choosing to start to rewrite my story touching on themes of self-love and self-compassion, along with the importance of knowing, allowing, and articulating our wants and needs (as opposed to expecting others to read our minds) Resources Mentioned in this Episode Previous Episodes of Better with Becky Beckygram Post on "Walking Backwards Into the Future" Book Recommendation: Four Thousand Weeks by Oliver Burkeman Curious Questions for Reflection from Today's Episode When was the last time you put your own needs or wants at the center of a special day? How might your celebrations change if you let self-compassion and curiosity guide you? What story from your past are you ready to rewrite, and what bold first step can you take? How to keep in touch with me The current Build with Becky Program, Drive+Thrive is an open invitation to explore self-love actively: what could be more empowering than leaning into seeing just how strong you are, inside and out? This 5/3/1 Max Strength phase invites you to safely explore and test your strength in all major movement patterns: squat/hinge/push/pull, with plenty of alternatives and entry points for all levels and preferences! You can learn more about my program and sign up at my website, www.betterwithbecky.com Subscribe to my newsletter / Beckygram to get my latest updates in your inbox - a mix of slice-of-life, fitness, and mindful moments to support your journey to a stronger self and a better life! Get in Touch I’d love to hear from you! If you have a comment, question, or topic you’d like me to dive into in a future episode, contact me at [email protected] If you are finding the podcast enjoyable and valuable, please consider leaving a review and 5 star rating to help others find the show! Thanks so much ◡̈ Questions about my strength training program, Build with Becky can be sent to [email protected] If you use my program and would like to leave me a review, you an do so here: https://share.google/5FA3HEJMTHmerGR17

Happy Quitter's Day! Today we're talking about why it is that most folks fall off of their New Year Resolutions by the 2nd Friday in January and what we can do about it - with a counterintuitive call to quietly quit overfilling our plates and say goodbye to relentless striving. What if "enough" was the goal all along? Tune in for my take on anti-hustle reflection and intention, and why filling my plate to 70% full is feeling supportive, along with some strategies you can try to add some mindfulness, awareness, and connection (plus peace!) to your year. Resources Mentioned in this Episode Previous Episodes of Better with Becky, including a previous episode on the WOOP goal-setting methodology if that feels supportive as you reflect on intentions for the new year: Book Recommendations: Four Thousand Weeks: Time Management for Mortals by Oliver Burkeman Atomic Habits by James Clear Longevity/Healthspan Reads by Peter Attia & Atul Gawande Related: How I lowered my cholesterol In your 20s Reel / Letter to my Younger Self - re: keeping your Plate 70% full so you have bandwidth to notice and say yes to to more of what matters Free WOOP Goals Guide + Explainer Reel of how to Woop Your Life Which Tree are you Cultivating? - a Mindfulness Metaphor to Quiet, Sustainable Habit Change The 5 Whys Exercise to get to your deeper “Why” for a goal Tips and Takeaways to Try to Apply Yourself Mindfulness as a wedge to get some space and gain perspective (Try 3 deep breaths, with exhales that last longer than your inhales, to switch from "Fight or flight" Sympathetic system to "Rest and Digest" Parasympathetic mode & regulate your nervous system - placing a hand on your chest also helps stimulate the vagus nerve and calm you down) Choose goals that come from a place of intrinsic motivation, as opposed to seeking external validation (and don't be afraid to have a goal just for fun, as long as you know your deeper why and how it ties to your values in some way!) Zoom Out: track your qualitative energy & vitality, not just your quantitative productivity or data/stats Related: Spend time in nature, research shows it supports physical & mental wellness, regulates circadian rhythm to help improve sleep, and increases motivation & vitality. Japan calls it forest bathing! Focus on fewer small, consistent - atomic! - habits - rather than more, bigger, dramatic changes. Consistency breeds self-trust, which cultivates momentum over time as you start to identify with the few daily practices that feel deeply connected to you, and they become more effortless and automatic with time! How to keep up with me The next Build with Becky Program, Prime+Progress, comes out this Sunday 1/11/26! This 5-week phase of Build with Becky is a well-rounded program designed to build strength across all major movement patterns, prioritizing a different, heavy-weight, low-rep major compound lift for lower body each day - Day 1: Squats, Day 2: Hip Thrusts, Day 3: Deadlifts! If you want to learn the lifts with the biggest bang for your buck and build strength in a sustainable way to grow as you go, this is the program for you! Learn more about my program and sign up at my website, www.betterwithbecky.com If it feels supportive, the Better with Becky Sober Curious Challenge is underway, leveraging the social support of Dry January to help you get started. It’s never too late to join, is 100% free and comes with lots of resources to support your sober curious journey! Subscribe to my newsletter / Beckygram to get my latest updates in your inbox - a mix of slice-of-life, fitness, and mindful moments to support your journey to a stronger self and a better life! Get in Touch I’d love to hear from you! If you have a comment, question, or topic you’d like me to dive into in a future episode, contact me at [email protected] If you are finding the podcast enjoyable and valuable, please consider leaving a review and 5 star rating to help others find the show! Thanks so much ◡̈ Questions about my strength training program, Build with Becky can be sent to [email protected] If you use my program and would like to leave me a review, you an do so here: https://share.google/5FA3HEJMTHmerGR17

As the new year approaches, a lot of us naturally start thinking about our health. And while weight loss tends to dominate that conversation, my work—and this podcast—has always been about gaining health, not shrinking bodies. In that spirit, today’s episode is about alcohol, sober curiosity, and Dry January, and why taking a break from drinking, even temporarily, can be one of the most impactful things you can do for your overall health and wellbeing. I’m currently about 15 months sober, but that didn’t happen overnight. In this episode, I share my sober-curious journey from a “failed” Dry January a couple of years ago to where I am now (and why that first attempt mattered more than I realized at the time!) This conversation is not about perfection, detoxing, or deciding on anything forever. It’s about curiosity, data, and self-trust. If you ever find yourself curious about what life (and your health!) could look and feel like with a little less alcohol, tune in to hear my story and journey to sobriety via curiosity, ensure you know what the science says and research on alcohol consumption and its link to cancer / disease risk, and consider whether you too might want to try out drinking less (temporarily or permanently) when January comes! First up, I share my own sober curiosity journey: 1 month sober curious 2 months in: from FOMO to mostly JOMO 100 days: reflections on beginning again 6 months without alcohol 1 year sober Next I share the science and research on alcohol & chronic disease risk: World Health Organization & IARC: No safe level of alcohol consumption for cancer https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health National Cancer Institute: Alcohol and Cancer Risk https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet Canadian Centre on Substance Use and Addiction (2023 guidelines): https://www.ccsa.ca/canadas-guidance-alcohol-and-health Mehta et al., BMJ Open (2018): Short-term abstinence and metabolic health markers https://bmjopen.bmj.com/content/8/7/e020951 de Visser et al.: Dry January participation, self-efficacy, and longer-term drinking behavior https://pubmed.ncbi.nlm.nih.gov/26690637/ Other Resources & Recommendations - books by Ruby Warrington Sober Curious: The Blissful Sleep, Greater Focus, Limitless Presence, and Deep Connection Awaiting Us All on the Other Side of Alcohol The Sober Curious Reset: Change the Sway you Drink in 100 Days or Less How to keep up with me The current Build with Becky Program, Sustain + Shift is all about sustaining your strength and shifting with ease into a new year with the assurance you’re caring for yourself and building the strength you need to feel and function your best! Learn more about my program and sign up at my website, www.betterwithbecky.com Subscribe to my newsletter / Beckygram to get my latest updates in your inbox - a mix of slice-of-life, fitness, and mindful moments to support your journey to a stronger self and a better life! Get in Touch I’d love to hear from you! If you decide to give a damp or dry Janauary run a go, or have a comment, question, or topic you’d like me to dive into in a future episode, please don't hesitate to contact me at [email protected] If you are finding the podcast enjoyable and valuable, please consider leaving a review and 5 star rating to help others find the show! Thanks so much ◡̈ Questions about my strength training program, Build with Becky can be sent to [email protected] If you use my program and would like to leave me a review, you an do so here: https://share.google/5FA3HEJMTHmerGR17

Welcome back to the show! Today I’m reflecting on life, loss and grief, and holding space for all emotions during the holiday season. I share stories of 4 loved ones who have passed during the month of December, along with the impact of losing them and how their lives and legacies helped shape the way I see the world and the life I chose to live today and into the future. If you find that, despite the festive season, challenging emotions sometimes are coming up for you, this episode will invite you to hold space for the highs and the lows, the challenges and the joys, of a life well lived. Resources from Today’s Episode How to Embrace Holiday Emotions and Flourish Through the Season: Discover 5 common holiday emotions and practical ways to navigate them effectively. Related: Try the Flourish App - The leading AI mental wellness app. Developed by Stanford psychologists - your 24/7 accountability / wellness / mental health / motivation buddy, https://www.myflourish.ai I learned about flourish during my Stanford Healthy Aging Conference from the founders and have enjoyed using it as an alternative to chat CPT for a more mental/emotional-health focused AI agent at times when I need to process complex situations. It even now has a pro version with more resources that is FSA/HSA eligible! Previous Episodes of Better with Becky, including the previous episode on the WOOP goal-setting methodology if that feels supportive as you reflect on intentions for the new year: Free WOOP Goals Guide + Explainer Reel of how to Woop Your Life The 5 Whys Exercise to get to your deeper “Why” for a goal How to keep up with me The current Build with Becky Program, Sustain + Shift is all about sustaining your strength and shifting with ease into a new year with the assurance you’re caring for yourself and building the strength you need to feel and function your best! Learn more about my program and sign up at my website, www.betterwithbecky.com The Planks and Thanks Challenge is repeating as Planksmas! It’s never too late to join and rope friends or family into a simple challenge to keep moving over the holidays. Subscribe to my newsletter / Beckygram to get my latest updates in your inbox - a mix of slice-of-life, fitness, and mindful moments to support your journey to a stronger self and a better life! Get in Touch I’d love to hear from you! If you have a comment, question, or topic you’d like me to dive into in a future episode, contact me at [email protected] If you are finding the podcast enjoyable and valuable, please consider leaving a review and 5 star rating to help others find the show! Thanks so much ◡̈ Questions about my strength training program, Build with Becky can be sent to [email protected] If you use my program and would like to leave me a review, you an do so here: https://share.google/5FA3HEJMTHmerGR17

Welcome back to the show! Today I dive into life updates since the last episode in early September, revisiting a few resources and sharing a few more as I reflect on takeaways from my first 5 weeks training bodybuilding style with a coach! Resources from Today’s Episode Previous Episodes of Better with Becky, including the previous episode on the WOOP goal-setting methodology: Free WOOP Goals Guide + Explainer Reel of how to Woop Your Life The 5 Whys Exercise to get to your deeper “Why” for a goal How to Make Better Decisions - My blog post that goes into how feelings tend to follow action, and how intention probably matters more than the actual decisions we make Coming Soon Build with Becky Reignite Program - Drops 11/2 Learn more about my program and sign up at my website, www.betterwithbecky.com Planks and Thanks Challenge - Starts 11/3 - stay tuned to my beckygram or social media for details! Subscribe to my newsletter / Beckygram to get my latest updates in your inbox - a mix of slice-of-life, fitness, and mindful moments to support your journey to a stronger self and a better life! Get in Touch I’d love to hear from you! If you have a comment, question, or topic you’d like me to dive into in a future episode, contact me at [email protected] If you are finding the podcast enjoyable and valuable, please consider leaving a review and 5 star rating to help others find the show! Thanks so much ◡̈ Questions about my strength training program, Build with Becky can be sent to [email protected] If you use my program and would like to leave me a review, you an do so here: https://share.google/5FA3HEJMTHmerGR17

This Episode's Companion Post: Woop Your Life! In this episode of Better with Becky after catching up with some life updates and mindset around my rationale underlying an interest in bodybuilding as a way to keep living out a growth mindset, we dive into my favorite way to help clients get started and set realistic goals (and plan for obstacles so that they actually see results)! Resources mentioned in this episode Recent Episodes of Better with Becky Free WOOP Goals Guide + Explainer Reel of how to Woop Your Life Article: Sweeteners can harm cognitive health equivalent to 1.6 years of ageing, study finds Blog Post: Our Preoccupation With Protein Intake Share any A-has, questions, or takeaways you have with me at [email protected] ⸻ Sign up for my Strength Training Program, Build with Becky: https://www.betterwithbecky.com Reminder: The newest Build with Becky Program, Strength Synergy, is now available! Work on progressing all major movement patterns, focusing on a different compound lower body lift to kick off each day: Day 1: Deadlift + Bench Focus Day 2: Squat + Overhead Press Focus Day 3: Hip Thrust + Row Focus Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic! [email protected]

In this episode of Better with Becky we're talking about how great my first week of retirement has been, and how I'm back on keto...kinda. We also jump into a listener question from Mike about whether or not I've considered getting into Powerlifting, which leads to a discussion of the strength continuum (from muscular endurance to hypertropy, strength, and power) along with various lifting terminology and how it can be a bit confusing (i.e. powerlifting prioritizes strength whereas olympic weightlifting requires more power - go firgure! 🤔 You can see an example of powerlifting in Mike's post of his most recent powerlifting meet - check out these impressive max efforts in squat, deadlift, and bench press! 💪 The above discussion ultimately all ties back into discussing my budding interest in exploring bodybuilding: Discussing nutrition and how I'm manipulating my macronutrient split to skew lower carb / higher fat (not quite keto but definitely more satiating to manage food noise, focus, and energy during a cut) Discussing the tradeoffs involved in an extreme goal like bodybuilding and how getting stage-lean is not sustainable and why I'm interested in pursuing it anyway! Potential red flags and green lights to look for when looking for support and coaching with a new goal Importance of getting baseline bloodwork done and tracking that pre/during/post any extreme goal that will shift body composition to ensure you get back to a healthy baseline after the fact. Resources mentioned in this episode Last week's Episode: Back to School, Back to Routine Mike's Powerlifting Post Tonal Cholesterol Post The Book Outlive by Peter Attia. Biggest Loser Rejection Gratitude Reel from @leahhopehealth - 215lb+ Natural Weight Loss In the News / What I'm Reading + Learning How sleep affects mental health (and vice versa): What the science says Hate Exercise? Understanding Your Personality Type Might Help You Embrace Your Inner Athlete Extraversion. Conscientiousness. Neuroticism. It turns out these pop science concepts could help you find the type of exercise you love. Lifestyle Medicine for Obesity in the Era of Highly Effective Anti-Obesity Treatment Share any A-has, questions, or takeaways you have with me at [email protected] ⸻ Sign up for my Strength Training Program, Build with Becky: https://www.betterwithbecky.com Reminder: The newest Build with Becky Program, Strength Synergy, is now available! Work on progressing all major movement patterns, focusing on a different compound lower body lift to kick off each day: Day 1: Deadlift + Bench Focus Day 2: Squat + Overhead Press Focus Day 3: Hip Thrust + Row Focus Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic! [email protected]

In this episode of Better with Becky after sharing some follow-up mail from listener Adrienne re: body scans (Dexa and InBody) and where to get one done, I jumped into a few life updates: Finally giving myself permission to embrace my (admittedly ridiculously early) retirement! It may have taken me 7-8 years and a career change, but Im finally allowing myself to simply enjoy the journey and share my takeaways with you along the way, without any internalized pressure or expectations about the future! (and no, the Build with Becky program and the Better with Becky podcast aren't going anywhere, not to worry! I am truly doing them just for the fun / joy of it at this point; no more hustling!) Hosting some lovely Japanese friends from my time teaching there who came to visit + reflections on "what I'm training for", and The Back-to-school season and how it feels like a good time to get back into a (health/fitness/wellness) routine, too (discussed the challenge of finding a good doctor you identify with, the importance of getting preventative health screenings and annual physicals / blood draw, and in particular knowing your cholesterol #s as a sign post of cardiovascular disease risk, the #1 killer of women in the United States! Personal Interest: considering training for a bodybuilding show! In the News / What I'm Reading + Learning Starbucks entering the protein wars / looks to protein drinks and other new products: protein cold foam and new bottled "20-gram protein drink with coffee" Is a Low-Protein Diet Trend Next? (note: if you cannot see the article in apple news, you can get the same basic information here NSCA Study: Optimizing Resistance Training Outcomes: Comparing In-Person Supervision, Online Coaching, and Self-Guided Approaches: A Randomized Controlled Trial Share any A-has, questions, or takeaways you have with me at [email protected] Resources mentioned in this episode Cholesterol Post If you want to learn more about cholesterol and other chronic diseases, I highly recommend picking up the book Outlive by Peter Attia. ⸻ Sign up for my Strength Training Program, Build with Becky: https://www.betterwithbecky.com New Program is a Well-Rounded "Strength Synergy" Program and is available starting Sunday, Aug 24! Work on progressing all major movement patterns, focusing on a different compound lower body lift to kick off each day: Day 1: Deadlift + Bench Focus Day 2: Squat + Overhead Press Focus Day 3: Hip Thrust + Row Focus Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic! [email protected]

This Episode's Companion Post: 15 Fitness Lessons I wish I knew 15 years ago! In this episode of Better with Becky after catching up with some life updates and sharing takeaways from a couple of recent body scans (Dexa and InBody) I had done and my mindset behind whether or not, and when/how to use them, we'll explore a deep dive of my recent post detailing ~15 years of fitness advice I'd give my younger self. I divide the 15 lessons up into 4 categories in this episode: Movement / Lifting Recovery Nutrition Mindset Shifts / Behavior and Lifestyle Change Each topic to some extent overlaps and works together to create a nuanced puzzle of what a sustainable, healthy lifestyle can look and feel like. Despite the outer image looking pretty much the same, the real transformation happens internally in the thoughts and feelings I have about my journey, which in turn influence my actions and keep me going in a way that feels largely effortless, since it's simply become part of my identity to show up this way. The goal of this post and companion deep dive episode is to allow you the space to observe a peer who has made sustainable changes process what areas created the biggest shifts, encourage you to reflect on how your own journey, and potentially identify a takeaway or two that you might focus on moving forward to move the needle just a bit in a direction you so choose. If a lesson learned on my end helps you save some time and energy and get to your goals more efficiently, all the better! Share any ahas or takeaways you have with me at [email protected] Resources mentioned in this episode How to get your first chin-up Still Trying to get your first chin-up? Try this! In the News / What I'm Reading + Learning Article 1: You can't outrun a bad diet. Food — not lack of exercise — fuels obesity, study finds - NPR & Companion Study: Energy expenditure and obesity across the economic spectrum Article 2: Women over 60 are lifting heavy. Science Says It'st he Secret to Living Longer and Aging Well - Women's Health Article 3: Rapid Bursts of Ageing are Causing a Total Rethink of How we Grow Old - New Scientist Cover Story ⸻ Sign up for my Strength Training Program, Build with Becky: https://www.betterwithbecky.com Current Program is a Well-Rounded "Triple Threat" Program Work on all progressing all major movement patterns, focusing on a different compound lower body lift to kick off each day: Day 1: Deadlift Focus Day 2: Squat Focus Day 3: Hip Thrust Focus Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic! [email protected]

This episode's companion post: 6 months down; 6 months to go… In this episode of Better with Becky, I take you behind the scenes of my journey — from my teaching days to personal training, to starting my business and launching the Build with Becky app. It’s part reflection, part audit, and all about momentum. We’re somehow halfway through 2025 (how?!) — the perfect time to pause, reflect, and reset. Whether you’re fresh off a trip, navigating summer mode, or sensing it’s time to get back into rhythm, this episode is your invitation to: Reflect on what you’re proud of so far Refocus on what still matters Recommit to sustainable, meaningful steps forward I also share how I’m decluttering — physically, digitally, and behaviorally — to clear space for what really matters in the second half of the year! If you’re craving a bit more clarity, structure, or intention heading into fall, this one’s for you. Your Mid-Year Mini Self-Audit Reflection Questions: ✔️ What’s something you’re proud of having done from Jan–June? ✔️ What would feel meaningful to complete by December? ✔️ What’s one small action you can take today? ✔️ Need a mindset shift? Try “not yet” instead of “not enough.” ✔️ Use approach vs. avoid to guide decisions: What do you want to stop, start, and keep doing? Resources Mentioned in this episode: Hand Portion Size Guide Macro Tracking App of Choice: Macro Factor - created by a team of science-based trainers and nutrition experts and software engineers to be intuitive, neutral, dynamic, and education-first; I've personally used it for a year after being quickly convinced of its effectiveness 1 week in to use! (Previously was a die-hard MyFitnessPal user for over a decade) - if you'd like to try it out, use code "JEFF" for 2-week free trial! Getting Started with Macro Factor Macro Factor In-Depth Nutrition Articles + Education Need a little mid-year jump start? / Mindset shift? Let’s Jump into July: 30-day Jump Rope Challenge - start anytime You don’t have to be great to start Mindset Post More Content I’ve created since last time that you might find interesting or supportive: (Remember, you can sign up for my newsletter and never miss a future post!) “Functional Fitness” — Stop Mimicking Life — Start Training For It Your Workout’s Missing This One Thing Mobility ≠ Flexibility One Ring to Rule Them All: The Pivotal Role of the Build Environment in all PIllars of Lifestyle Medicine - Study / Kickoff to Mental Health Awareness Month Fresh Start Effect Thank a Teacher! Career Change Reflections Stanford Healthy Aging 2025: Mind and Body Conference How Heavy Should You Life? RPE, RIR, and Rating your Effort in Real Time Cheers to 18 Years Anniversary Post Stepping Desk Rucking Post (Strength + Conditioning while you work!) 100 Miles Cardio Challenge from June - do anytime! Global Running Day + Cardio Guidelines, Options, + Health Benefits From Barbell to Backend: Building BWB with Ruby on Rails Podcast Interview Travel Series from Trip to Japan Work Smarter, Not Harder: Travel Ruck + Jet Lag Prep Airplane Band Workout Life Lately Post from Japan Why Train Carries? Can I be honest here? Emotional Health Post from Japan Structure vs Rebellion: Food Freedom for Every Season Nutrition Post from Japan Why I love Anytime Fitness Japan: Gym Etiquette + Cultural Comparisons Post Europe Travel Series Make it a Habit: Ending the Start-Stop, All-or-Nothing Pattern for Good 2 Days in Ireland to kick off a solo European Adventure Next stop: the Netherlands! The Cure for Gymtimidation Minding+Closing the Gap: Last Leg of Europe trip - London! ⸻ Sign up for my Strength Training Program, Build with Becky: https://www.betterwithbecky.com Current Program is a Chin-Up & Hip Thrust Focus Work on pulling strength, hitting chin-ups as your first major lift each day while fresh to make greater gains! Compliment with heavy hinges to build lower body strength through the glutes, hamstrings, and quads. Keep Squat and Push pattern strong with challenging unilateral and bench press variations! Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic! [email protected]

On the 4th episode of Better with Becky, I dive into life updates from the past couple of months, including lots of reading recommendations, before diving into the topic of the day: Mindful Habit Change. Whether you are wanting to break a habit that no longer serves you or cultivate a new, positive habit, if you're that person who is constantly trying (sometimes without success) to shift your behavior in a better direction, this is the episode for you to dive into learning more about the brain and how it works to form habits based on how rewarding our behaviors feel. You'll walk away with a ton of psychology and practical tools and resources to better understand, target, and implement intentional behavior change using mindfulness, rather than relentless striving or discipline. Resources and Tools from this Episode: Mindful Habit Change Deep Dive Blog post with videos Dr. Jud’s Habit Mapper Dr. Jud’s App: Unwinding Anxiety a little bonus on habits from the book Atomic Habits by James Clear Other Reading Recommendations: Nonfiction: Four Thousand Weeks by Oliver Burkeman Being Mortal by Atul Gawande Outlive by Peter Attia Built to Move by Kelly and Juliet Starrett Sober Curious by Ruby Warrington The Sober Curious Reset by Ruby Warrington Fiction: Hunger Games Prequel - The Ballad of Songbirds and Snakes by Suzanne Collins Hunger Games Postquel (is that a thing? Seems like it should be post quarter-quell, iykyk) - Sunrise on the Reaping by Suzanne Collins Want to track your reading? Incidentally, it's World Book Day, a charity event held annually in the United Kingdom and Ireland on the first Thursday in March. On World Book Day, every child in full-time education in the UK and Ireland is provided with a voucher to be spent on books; the event was first celebrated in the United Kingdom in 1998! In honor of World Book Day, I suggest you check out my friend Nadia’s awesome Indie alternative to Good Reads App, The Story Graph! - Nadia is a Founder, CEO, and Solo Developer / Software Engineer in London, England, but also a badass dancer with a 200-lb back squat who is a sometimes-BWB-member and always-friend-for-life! Content I’ve created since last time that you might find interesting or supportive: Note: you can sign up for my newsletter to never miss a future post! Chin-up journey and Growing Better with Age Learning Lately: Recommended Reads on Longevity, Aging, and Healthspan Related: Who is this Bryan Johnson live-forever guy? Milestone Reflection Post - 6 months without alcohol! 10-Mile Disney Race Posts Celebration Post How I Recovered Post-Race Protein Intake + Relationship with Food Posts Protein Coffee + Mindful Eating Get out of Food Jail - Adopting a “Both-And” rather than an “Either-Or” Mindset Related Resource: How I quit weekend overeating Related Resource: Binge Eating Disorder Resources + Help Lines NSCA Women’s Mentorship Post An Epic Weekend at Epic Universe! thanks to Sadie! Imitation vs. Intention - Reflecting on Real, Lasting Results in an AI Ecosystem - thanks Nicole & Nathan for the great chat on intention and AI + the work of creatives during your recent visit! Sign up for my Strength Training Program, Build with Becky: https://www.betterwithbecky.com Current Program is a Unilateral focus Work on Injury prevention, Balance and Proprioception (the body’s “sixth sense” - ability to perceive its position and movement in space) Address Strength imbalances Side to Side Learn fun combination movement patterns (push-pull) Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic! [email protected]

Better with Becky is a podcast for anyone on the journey toward a stronger self and a better life! Welcome! Article - Harvard's #1 secret to Happiness: Relationships TED Talk Video - Robert Waldinger: What makes a good life? Lessons from the longest study on happiness The "Loneliness Epidemic" - Dr. Vivek H. Murthy, Former US surgeon general's advisory and data on the healing effects of social connection and community Article - What Teens Are Saying About Barring Children Under 16 From Social Media Book Recommendation: Being Mortal by Atul Gawande Book Recommendation: Outlive: The Science & Art of Longevity by Peter Attia, MD - author coined the concept of "Healthspan" over "Lifespan" Comment for the podcast or question about my program? Reach me at [email protected].

My Instagram Post(s) on The Pareto Principle: February 2025 Oct 2022 My Blog Post with links to examples of Pareto Principle in other Domains: Deep Dive into the 80/20 Rule Re-Engineered aka The Pareto Principle 80/20 Rule in Business 80/20 Rule in Healthcare 80/20 Rule in Informatics/Computer Science 80/20 Rule in Crime Prevention Related Resources Mentioned in this Episode 75+ Year Harvard Study: 1 Secret to Happiness Book Recommendation: Atomic Habits by James Clear Want to learn more about how to get stronger, inside and out? Website: www.betterwithbecky.com Join my Strength Training Program, Build with Becky! members.betterwithbecky.com Follow my Beckygram for strength training tips, and gentle nutrition guidance: Note: Beckygram also syndicates to my Instagram, though the links to outside resources won't come through since the app won't allow them! For the best experience, I recommend you subscribe to Beckygram as a Newsletter Shoot me questions for the podcast or about my program at [email protected]

Better with Becky is a podcast for anyone on the journey toward a stronger self and a better life! Welcome! Want to learn more about how to get stronger, inside and out? Website: www.betterwithbecky.com Join my Strength Training Program, Build with Becky! members.betterwithbecky.com Follow my Beckygram for strength training tips, and gentle nutrition guidance: Note: Beckygram also syndicates to my Instagram, though the links to outside resources won't come through since the app won't allow them! For the best experience, I recommend you subscribe to Beckygram as a Newsletter Shoot me questions for the podcast or about my program at [email protected]