Transcrição completa de 12| The Difference Between Discipline and Self-Punishment

discipline and punishment are not the same thing. 00:02:47.039 --> 00:02:50.159 Discipline at its core is corrective. 00:02:50.319 --> 00:02:52.879 It's supposed to teach you something. 00:02:53.199 --> 00:03:01.120 It helps you look at what happened, understand what needs to change, and make a better decision moving forward. 00:03:01.520 --> 00:03:04.879 Punishment, on the other hand, is all about the penalty. 00:03:05.120 --> 00:03:11.039 A punishment-based response says, you did something wrong, so now you need to suffer for it. 00:03:11.360 --> 00:03:16.639 And when it comes to weight loss, I feel like that line can get blurred really quickly. 00:03:16.879 --> 00:03:19.840 Let's say, for example, you overeat. 00:03:20.080 --> 00:03:26.719 A discipline-based response would sound like, okay, what exactly happened here? 00:03:27.199 --> 00:03:29.280 Was I overly hungry? 00:03:29.439 --> 00:03:30.800 Was I stressed out? 00:03:31.039 --> 00:03:32.639 Did something trigger me? 00:03:32.960 --> 00:03:35.120 Did I go too long without eating? 00:03:35.280 --> 00:03:36.800 Was I unprepared? 00:03:37.039 --> 00:03:39.680 What can I do differently next time? 00:03:39.919 --> 00:03:42.960 Those type of responses lead to accountability. 00:03:43.199 --> 00:03:46.080 You're not pretending the choice didn't happen. 00:03:46.240 --> 00:03:48.400 You're trying to learn from it. 00:03:48.719 --> 00:03:54.000 Self-punishment, on the other hand, sounds like, oh my God, I blew it. 00:03:54.240 --> 00:03:55.840 I have no self-control. 00:03:56.240 --> 00:03:57.840 This is why I can't lose weight. 00:03:57.919 --> 00:03:58.879 I'm a failure. 00:03:59.120 --> 00:04:01.039 Tomorrow I'm barely eating. 00:04:01.199 --> 00:04:02.639 I'm doing extra cardio. 00:04:02.800 --> 00:04:03.280 You know what? 00:04:03.439 --> 00:04:04.639 I need to make up for this. 00:04:04.960 --> 00:04:08.800 Do you feel the difference between those two responses? 00:04:09.280 --> 00:04:14.400 One's trying to correct the pattern and the other's trying to settle some sort of debt. 00:04:14.639 --> 00:04:24.240 And understanding the difference between those two is going to be absolutely crucial on your journey because we all make less than stellar choices sometimes. 00:04:24.480 --> 00:04:28.959 But being compassionate with yourself doesn't mean that you're letting yourself off the hook. 00:04:29.199 --> 00:04:34.639 It doesn't mean that there's no standards, and it doesn't mean that every choice gets an excuse. 00:04:34.959 --> 00:04:39.839 It means that you can hold yourself accountable without tearing yourself apart in the process. 00:04:40.079 --> 00:04:52.720 When we respond to setbacks with more compassion, we can be more willing and confident about continuing towards our goal instead of allowing one setback to become the end of the journey. 00:04:53.040 --> 00:04:58.480 And that doesn't mean self-compassion alone will magically make the weight come off. 00:04:58.800 --> 00:05:00.720 Lord

knows I wish that were true. 00:05:01.040 --> 00:05:06.240 It means that the way you respond to the mistake can affect what you do next. 00:05:06.480 --> 00:05:13.519 The goal of discipline isn't to make you feel so terrible about what happened that you never, ever, ever do it again. 00:05:13.680 --> 00:05:21.199 The goal should be to help you understand yourself well enough to make better choices when that situation comes up again. 00:05:21.519 --> 00:05:25.519 And that's where so many of us keep running into a brick wall. 00:05:25.759 --> 00:05:31.199 We think being harder on ourselves means that we're taking the journey more seriously. 00:05:31.519 --> 00:05:37.839 We think that shame is accountability and that suffering somehow proves that we're committed. 00:05:38.079 --> 00:05:45.279 When in reality, sometimes what we call discipline is really just punishment dressed up as progress. 00:05:45.439 --> 00:05:47.680 And that's what I want to unpack today. 00:05:47.920 --> 00:05:54.000 And I'll be honest, it took me a while to understand the difference between discipline and punishment. 00:05:54.240 --> 00:06:00.160 But once I did, it completely changed the way that I responded to myself when I messed up. 00:06:00.319 --> 00:06:07.360 It's helped me build a better relationship with myself, with food, and with my weight loss journey overall. 00:06:07.600 --> 00:06:11.839 I mean, just the other day, I had to use this concept in real time. 00:06:12.000 --> 00:06:22.480 I woke up late, I forgot my lunch, and then ended up spending half of the day working on a project with two coworkers who absolutely irritate my soul. 00:06:22.639 --> 00:06:28.480 On the way home, I ran out of gas, I got a flat tire, and I ended up stopping at the store. 00:06:28.639 --> 00:06:35.680 And before I knew it, I was standing at the register scanning an entire tray of soft-baked cookies. 00:06:36.000 --> 00:06:43.360 And in case you're wondering, yes, I ate every single last one of them. 00:06:43.519 --> 00:06:47.040 And when I woke up the next morning, I felt nothing but shame. 00:06:47.199 --> 00:06:57.839 Now, the old version of me would have immediately gotten on the scale and then spent two hours or more on the treadmill trying to make up for everything I did the night before. 00:06:58.160 --> 00:07:00.720 But that morning, I decided to try something different. 00:07:00.879 --> 00:07:06.240 I got up, I did my normal workout and went right back to my usual meal plan. 00:07:06.639 --> 00:07:12.160 Later that day, however, I sat down and I journaled about what happened. 00:07:12.480 --> 00:07:17.839 And what I realized was that those cookies weren't really about hunger. 00:07:18.079 --> 00:07:21.600 I was stressed out, I was irritated and exhausted. 00:07:21.759 --> 00:07:28.160 And by the time I got to that store, I was trying to find a way to eat my feelings. 00:07:28.399 --> 00:07:32.319 I was looking for something that would make me feel better in the moment. 00:07:32.480 --> 00:07:37.279 So instead of asking, how do I make myself pay for this? 00:07:37.519 --> 00:07:41.680 I started asking, what can I learn from this? 00:07:42.079 --> 00:07:48.240 What can I learn from this experience, this reaction I had to having a terrible day? 00:07:48.480 --> 00:07:54.720 And I came up with a plan for how I could handle that trigger differently the next time it happened. 00:07:54.959 --> 00:07:56.240 And you know what? 00:07:56.480 --> 00:07:58.319 That's what discipline is. 00:07:58.560 --> 00:08:01.920 It's not pretending that the night before didn't happen. 00:08:02.160 --> 00:08:06.000 It's not excusing it and it's not punishing myself for it. 00:08:06.319 --> 00:08:08.639 I acknowledged what happened. 00:08:08.879 --> 00:08:09.519 Yes. 00:08:09.920 --> 00:08:19.120 I went to the store and bought a tray of cookies the size of my body and ate them all on the couch while watching reruns of Doctor Stone. 00:08:19.360 --> 00:08:22.240 I mean, it it wasn't exactly my finest moment. 00:08:22.800 --> 00:08:23.920 The cookies, that is. 00:08:24.079 --> 00:08:26.399 The show is great, especially if you like anime. 00:08:26.480 --> 00:08:27.920 And if you don't, it's okay. 00:08:28.000 --> 00:08:29.519 We can still be friends. 00:08:30.160 --> 00:08:32.559 But the point is, I learned from it. 00:08:32.720 --> 00:08:37.679 I learned from the decision, the mistake, the lapse in judgment, whatever you want to call it. 00:08:37.840 --> 00:08:39.120 I learned from it. 00:08:39.360 --> 00:08:46.159 And then I went back to the behaviors that were actually going to move me forward towards my goal. 00:08:46.399 --> 00:08:51.519 Because one difficult night does not need to become an entire week of punishment. 00:08:52.080 --> 00:08:57.600 So let's talk about ways that we can encourage the shift in our current lives. 00:08:58.000 --> 00:09:07.759 And I believe it all begins with first understanding that discipline corrects the behavior while self-punishment attacks the person. 00:09:08.320 --> 00:09:10.960 And there's a huge difference between the two. 00:09:11.279 --> 00:09:25.120 Because when something doesn't go according to plan, a discipline-based thought process looks at what happens and says, okay, maybe that wasn't my best decision. 00:09:25.919 --> 00:09:28.960 Let's review the tape and see what happened. 00:09:29.120 --> 00:09:32.399 Or what do I need to do differently next time? 00:09:33.039 --> 00:09:35.919 Self-punishment, on the other hand, gets personal. 00:09:36.159 --> 00:09:42.240 Instead of focusing on the choice that was made, it starts attacking you as an individual. 00:09:42.639 --> 00:09:45.600 Suddenly, it's I have no self-control. 00:09:46.000 --> 00:09:46.960 I'm so stupid. 00:09:47.039 --> 00:09:49.039 I'm lazy, I'm fat, I'm a failure. 00:09:49.200 --> 00:09:50.879 This is why nobody likes me. 00:09:51.440 --> 00:09:54.320 Do you see how quickly we do that to ourselves? 00:09:54.559 --> 00:09:57.360 Do

you see how fast that spiraled out of control? 00:09:57.519 --> 00:09:59.759 All you did was eat a bunch of cookies. 00:09:59.919 --> 00:10:04.960 How on earth did we get from eating cookies to I'm a failure and nobody likes me? 00:10:05.440 --> 00:10:20.240 We take something that happened, a decision that was made in the moment, a small microscopic blip on the timeline of our lives, and we turn it into evidence of who we believe we are as a person. 00:10:20.720 --> 00:10:23.600 And it fixes nothing in the long term. 00:10:24.399 --> 00:10:36.159 That is where so many of us get ourselves into trouble because there's a difference between saying, I made a choice that didn't support my goals, versus saying, I'm a failure. 00:10:36.799 --> 00:10:42.240 One gives you something to work on, the other gives you something to be ashamed of. 00:10:42.720 --> 00:10:50.159 And walking through life ashamed of every single decision, choice, or mistake you've ever made is no way to live life. 00:10:50.399 --> 00:10:52.159 You're not the behavior. 00:10:52.559 --> 00:10:55.679 You can make a bad decision without being a bad person. 00:10:56.080 --> 00:11:02.559 You can struggle with consistency without deciding that you're incapable of being consistent. 00:11:03.039 --> 00:11:10.720 You can regain weight without deciding that everything you accomplished before somehow no longer counts. 00:11:11.039 --> 00:11:15.840 And you can have a setback without turning that setback into your entire identity. 00:11:16.240 --> 00:11:29.360 So the next time you mess up, and you will, and that's okay because you're human, I want you to stop and ask yourself, am I correcting what I did or am I condemning who I am? 00:11:29.519 --> 00:11:33.200 And then I want you to follow the simple three-part checklist. 00:11:33.440 --> 00:11:37.840 Number one, I want you to separate the behavior from your identity. 00:11:38.159 --> 00:11:46.240 Instead of saying, I'm a failure, say I made a choice that didn't support my goal. 00:11:46.480 --> 00:11:49.519 Number two, get curious about what happened. 00:11:49.759 --> 00:11:52.240 Ask yourself what led up to this. 00:12:09.600 --> 00:12:14.000 I want you thinking about the next best action. 00:12:14.480 --> 00:12:18.399 What can I do now that actually moves me forward? 00:12:18.720 --> 00:12:21.279 Because point A is where you are now. 00:12:21.519 --> 00:12:23.120 The binge already happened. 00:12:23.279 --> 00:12:24.879 The mill was already eaten. 00:12:25.039 --> 00:12:27.519 The scale already says whatever it says. 00:12:27.679 --> 00:12:29.440 The clothes already feel tight. 00:12:29.519 --> 00:12:30.879 You already overspent. 00:12:31.039 --> 00:12:34.240 Whatever happened, it's already happened. 00:12:34.559 --> 00:12:36.080 You can't change the past. 00:12:36.480 --> 00:12:42.799 So now the question becomes: how do I move from point A to point B? 00:12:43.360 --> 00:12:46.320 Because berating yourself isn't going to do it. 00:12:46.559 --> 00:12:49.519 Exercising yourself into the ground isn't going to do it. 00:12:49.840 --> 00:12:51.840 Starving yourself isn't going to do it. 00:12:52.000 --> 00:12:55.200 Crying, shutting down, and giving up isn't going to do it. 00:12:55.360 --> 00:13:02.080 So, what is the next logical step that moves you from where you are now towards where you want to be? 00:13:02.639 --> 00:13:05.440 Figure out what that is and then do that. 00:14:09.409 --> 00:14:14.529 And it doesn't matter how small that step is, it just needs to move you forward. 00:14:14.769 --> 00:14:22.289 The second thing that we need to understand is that discipline follows a plan while punishment follows a feeling. 00:14:22.610 --> 00:14:31.009 And sometimes the easiest way to recognize self-punishment is to pay attention to what suddenly changed. 00:14:31.250 --> 00:14:35.329 Let's say you plan to do 45 minutes of cardio. 00:14:35.490 --> 00:14:38.449 It's been on your schedule all week. 00:14:39.009 --> 00:14:48.769 But let's say the night before you go to a party and food is flowing everywhere, and maybe you kind of sort of overeat. 00:14:49.169 --> 00:14:54.769 The next morning, suddenly that 45 minutes of cardio has turned into two hours. 00:14:55.089 --> 00:14:55.969 But why? 00:14:56.209 --> 00:14:57.809 Why the extra cardio? 00:14:57.969 --> 00:15:01.009 Did your fitness goals suddenly change overnight? 00:15:01.329 --> 00:15:05.009 Did your trainer call you and say, hey, listen up. 00:15:05.169 --> 00:15:10.529 I've reviewed what you ate last night and we're going to need to do another hour and 15 minutes on that treadmill? 00:15:10.850 --> 00:15:11.169 No. 00:15:11.889 --> 00:15:13.490 Okay, so what changed? 00:15:13.649 --> 00:15:16.289 If the plan didn't change, what did? 00:15:16.769 --> 00:15:17.889 I'll tell you what did. 00:15:18.049 --> 00:15:19.169 Your emotions did. 00:15:19.329 --> 00:15:20.769 Now you feel guilty. 00:15:21.089 --> 00:15:27.889 Maybe you're scared that you just destroyed all of your progress and suddenly everything feels urgent. 00:15:28.049 --> 00:15:29.730 I need to fix this right now. 00:15:30.129 --> 00:15:35.809 That sudden sense of urgency is the red flag that I want you to start paying attention to. 00:15:36.209 --> 00:15:39.009 Discipline is intentional, right? 00:15:39.169 --> 00:15:40.209 It's intentional. 00:15:40.370 --> 00:15:46.370 It says, this is the plan I created because I believe it supports where I'm trying to go. 00:15:46.929 --> 00:15:49.169 Punishment, on the other hand, is reactive. 00:15:49.490 --> 00:15:51.089 It's always reactive. 00:15:51.250 --> 00:15:55.809 It says, I feel guilty, I'm frustrated, I'm scared I messed up everything. 00:15:55.889 --> 00:15:58.129 So I need to do something drastic right now. 00:15:58.769 --> 00:16:00.850 And I'm gonna let you in on a little secret. 00:16:01.089 --> 00:16:04.370 Urgency does not automatically equal wisdom. 00:16:05.089 --> 00:16:06.529 Ask me how I know. 00:16:07.089

--> 00:16:14.209 I've wasted plenty of seasons making decisions from guilt, fear, and frustration instead of logic. 00:16:14.449 --> 00:16:21.649 And all that urgency did was keep me reacting to the moment instead of understanding what I actually needed. 00:16:21.809 --> 00:16:24.289 And I don't want you repeating that pattern. 00:16:24.610 --> 00:16:31.490 Just because you feel a strong need to react to something doesn't mean that reaction is serving you. 00:16:31.730 --> 00:16:38.289 So if you ever find yourself in that situation, I want you to pause and ask yourself one question. 00:16:38.610 --> 00:16:43.809 Would I be making this decision if I didn't feel guilty, ashamed, or scared right now? 00:16:44.049 --> 00:16:49.569 And I'm not saying that your overall plan can never change, because of course it can. 00:16:49.889 --> 00:17:01.809 But there's a difference between changing a plan because new information tells you that an adjustment makes sense and changing a plan because an emotion is demanding an immediate reaction. 00:17:02.049 --> 00:17:09.089 Are you responding to what you actually need, or are you reacting to how you feel right now? 00:17:09.329 --> 00:17:11.650 Discipline responds with intention. 00:17:12.130 --> 00:17:14.769 Punishment reacts to emotion. 00:17:15.009 --> 00:17:21.890 And the third thing that we need to understand is that discomfort and punishment are not the same thing. 00:17:22.130 --> 00:17:38.450 And this one is important because after everything we've talked about today, I don't want anybody trying to walk away from this episode thinking that, well, if it feels difficult, I must be punishing myself and therefore I should stop. 00:17:38.930 --> 00:17:41.490 No, absolutely not. 00:17:41.730 --> 00:17:43.490 Nice try though. 00:17:43.809 --> 00:17:56.370 Sometimes discipline is uncomfortable, but there's a difference between doing something difficult because it supports your goal, and doing something difficult because you believe you need to suffer. 00:17:56.610 --> 00:17:58.690 And that difference is purpose. 00:17:58.930 --> 00:18:03.250 A great example is getting out of bed and going to the gym at dark 30 a.m. 00:18:03.730 --> 00:18:11.890 You're tired, your bed feels amazing, and probably every part of you would rather stay exactly where you are. 00:18:12.450 --> 00:18:15.650 But you get up because you made a commitment to yourself. 00:18:15.810 --> 00:18:20.850 And that commitment is connected to something that you decided was important to you. 00:18:21.170 --> 00:18:25.490 The discomfort is there, but the purpose isn't to make you suffer. 00:18:25.650 --> 00:18:35.570 Now compare that to overeating the night before, waking up angry with yourself and then deciding that you're going to stay on the treadmill until your legs fall off because you deserve it. 00:18:35.810 --> 00:18:41.330 In the first situation, the difficult thing is helping you honor a commitment. 00:18:41.570 --> 00:18:44.850 In the other, the

difficult thing has become a weapon. 00:18:45.170 --> 00:18:51.009 And sometimes we try to use self-compassion as an excuse to get out of doing hard things. 00:18:51.330 --> 00:18:55.170 But self-compassion doesn't mean taking the easy way out. 00:18:55.490 --> 00:19:00.769 It means that you don't intentionally use difficulty as a way to hurt yourself. 00:19:01.170 --> 00:19:05.810 You can push yourself, you can have standards, you can hold yourself accountable. 00:19:06.130 --> 00:19:11.250 The question is, what is that discomfort there to accomplish? 00:19:11.490 --> 00:19:19.410 If it's part of following through on something that supports your goal, then the discomfort has a constructive purpose. 00:19:19.650 --> 00:19:29.570 But if you're deliberately making something harder because somewhere inside of you, you believe you deserve to suffer for what you did, then that discomfort is no longer serving the goal. 00:19:29.730 --> 00:19:31.490 It's serving as a punishment. 00:19:31.730 --> 00:19:44.610 And the fourth thing that we need to understand, and this one is one of my favorites, sometimes the most disciplined thing you can do is return back to normal. 00:19:45.170 --> 00:20:00.130 And I know that doesn't sound very dramatic because there's no two-hour punishment workout, there's no emergency cleanse, there's no announcement that Monday is officially day one for the 900th and 47th time. 00:20:00.370 --> 00:20:04.050 Sometimes the answer is sitting right in front of you. 00:20:04.370 --> 00:20:06.529 For example, you overeat. 00:20:06.930 --> 00:20:12.050 Your next meal is just your next meal that gets you back on track. 00:20:12.290 --> 00:20:14.130 Or you miss a workout. 00:20:14.370 --> 00:20:17.250 You follow the schedule you already had. 00:20:17.490 --> 00:20:18.769 You have a rough weekend. 00:20:18.930 --> 00:20:22.450 You don't need to spend the next seven days trying to erase it. 00:20:22.850 --> 00:20:28.290 You simply get back to the behaviors that were supporting you before the setback happened. 00:20:28.450 --> 00:20:36.130 And I think this is hard for a lot of us because after we mess up, we feel that doing something normal isn't enough. 00:20:36.370 --> 00:20:41.009 We feel like the setback somehow erased all of our progress before. 00:20:41.250 --> 00:20:49.890 But the problem is when every single setback is followed by some huge overcorrection, we never really learn how to recover. 00:20:50.210 --> 00:20:53.730 We never learn how to pick up where we left off. 00:20:54.050 --> 00:20:56.050 We only learn how to restart. 00:20:56.450 --> 00:20:59.490 And restarting and recovering are two different things. 00:20:59.730 --> 00:21:05.490 A restart says everything went wrong, so I need to begin all over again. 00:21:05.810 --> 00:21:13.170 Recovery says something happened, I dealt with it, and now I'm continuing forwards. 00:21:13.490 --> 00:21:18.290 Recovery understands that the progress you made before the setback still counts.

00:21:18.450 --> 00:21:26.370 You're not back at zero because you had one bad meal or because you missed a workout or had a really rough weekend. 00:21:26.690 --> 00:21:29.650 You're simply picking up where you left off. 00:21:29.890 --> 00:21:32.850 Think back to the day that I was surrounded by cookies. 00:21:33.090 --> 00:21:37.410 The disciplined response wasn't me trying to starve myself the next day. 00:21:37.650 --> 00:21:43.090 It wasn't spending half of my life on the treadmill trying to undo what happened. 00:21:43.570 --> 00:21:51.410 It was doing my normal workout, following my normal meal plan and continuing with the process. 00:21:51.650 --> 00:21:58.050 And I understand that it might not feel dramatic enough, especially when you're sitting in the guilt of what just happened. 00:21:58.290 --> 00:22:04.850 But sometimes the most powerful thing you can do is refuse to let one moment become a whole new cycle. 00:22:05.090 --> 00:22:09.410 Continue moving forward with a routine that supports the life you're trying to build. 00:22:09.650 --> 00:22:20.529 And the faster you learn how to recover without turning every mistake into a crisis, the less power one bad moment has over the rest of your journey. 00:22:20.769 --> 00:22:27.810 Focusing on continuity and momentum will take you much further than chasing perfection. 00:22:28.050 --> 00:22:33.650 Sometimes discipline looks less like drama and more like consistency. 00:22:34.050 --> 00:22:39.730 And the fifth thing we need to understand is that discipline should build self-trust, not fear. 00:22:40.050 --> 00:22:50.210 Because if every mistake is followed by punishment, eventually you'll not only become afraid of making the mistake, you'll also become afraid to face it. 00:22:50.450 --> 00:22:55.890 And it's impossible to learn from something that you're too busy trying to protect yourself from. 00:22:56.130 --> 00:23:12.290 For example, if you already know that stepping on the scale and seeing a number you don't like is going to send you into a spiral of shame and punishment, eventually you may stop stepping on the scale altogether because you don't trust what you're going to do to yourself once you see that number. 00:23:12.529 --> 00:23:19.890 Self-trust means that I can tell myself the truth without being afraid of what I'm going to do with that truth. 00:23:20.210 --> 00:23:26.529 And real discipline helps build that trust because it gives you a response that you can rely on. 00:23:27.090 --> 00:23:33.170 If something goes wrong, you know you're going to face it, make the correction and keep moving forward. 00:23:33.730 --> 00:23:39.890 So maybe the question isn't, can I trust myself to never mess up again? 00:23:40.130 --> 00:23:47.410 Maybe the real question is, can I trust myself enough to face the truth when I do? 00:23:47.810 --> 00:23:54.769 Because if you can't face the truth without attacking yourself, you make it a lot harder to learn from what happened. 00:23:54.850 --> 00:23:59.570 And if you don't learn from what happened, you can't make a meaningful correction. 00:23:59.810 --> 00:24:03.490 You'll just keep cycling between mistake and the punishment. 00:24:03.570 --> 00:24:07.730 And you can't change a pattern that you're too afraid to confront. 00:24:07.890 --> 00:24:17.410 So if there's one thing that I want you to take away from this episode, it's this real discipline isn't about making yourself pay for a mistake. 00:24:17.650 --> 00:24:21.970 It's about knowing how to respond in a way that moves you forward. 00:24:22.290 --> 00:24:24.930 You're going to have moments where you get it wrong. 00:24:25.170 --> 00:24:31.970 You're going to make choices that don't support your goals, but that doesn't erase everything you've already done. 00:24:32.130 --> 00:24:36.050 And it doesn't mean that you need to punish yourself for it. 00:24:36.370 --> 00:24:40.529 It means that there's something there for you to learn from. 00:24:40.930 --> 00:24:45.250 Sometimes moving forward will require you to do something uncomfortable. 00:24:45.490 --> 00:24:50.130 Other times it simply means returning to the routine that was already working. 00:24:50.690 --> 00:24:55.570 But the purpose should always be progress, not punishment. 00:24:55.890 --> 00:25:00.850 You don't have to tear yourself apart to prove that you're serious about changing. 00:25:01.170 --> 00:25:10.130 What matters is that you can face what happened, make the correction, and continue without turning one mistake into an entire cycle. 00:25:10.370 --> 00:25:14.930 Because the goal was never to become someone who never makes a mistake. 00:25:15.170 --> 00:25:19.650 The goal is to become someone who knows how to handle it when you do. 00:25:19.890 --> 00:25:25.810 If today's episode resonated with you, it's because transformation isn't just physical. 00:25:26.050 --> 00:25:31.730 It's mental, it's emotional, it's physiological, and it's what's happening beneath the surface. 00:25:31.970 --> 00:25:35.730 And that's exactly what we break down here on what's beneath the weight. 00:25:35.890 --> 00:25:44.529 So if you're ready to stop starting over and start understanding what's really driving your results, make sure you subscribe so you don't miss what's next. 00:25:44.769 --> 00:25:49.810 And until next time, remember weight is not the problem, it's the signal.