I’m sorry.


Ryan Day Coaching

It seems I owe you an apology.

Every Sunday, I write to you about health, and I try my best to make the information digestible and actionable.

More often than not, the info I present appears (1) simple, and (2) easy to implement. And by and large, these things are simple and easy to implement.

However – where I’ve failed you is leading you to believe that these behavior changes are easy to make stick.

There is a huge difference between going to the gym for two months and going to the gym for two years.

There is a huge difference between eating fruits and vegetables most days for a month and eating fruits and vegetables most days for a decade.

On the surface, it seems easy. I’ve even preached the simplicity of living a healthier lifestyle. You’ve heard it all from me before:

Easy enough, right?

Wrong. These things are simple, but simple is boring. Unfortunately, boring is what works. And once you start doing these boring things day after day for a month, it gets really discouraging when you haven’t seen any meaningful change in the mirror.

And what happens then? You quit. You give up because you think it’s not working. You saw somebody on the internet who lost 30 pounds in 30 days and you think the same should happen for you.

I hate to break it to you – sustainable weight loss doesn’t work like this. That person who lost 30 pounds in 30 days gained that weight back…and then some. Because they didn’t do it right.

In fact, one study followed up with people three years after they lost weight, and it showed two alarming things:

  1. Only 12% of people kept off the weight they lost, and
  2. 40% of those people gained back more weight than they originally lost.

Sustainable weight loss happens over time, and if approached correctly, most people won’t lose a pound for at least a month or two.

The fact of the matter is that any behavior change is really damn hard. You have to step outside of your comfort zone and quite literally become a new person.

You have to go from, “I’m the type of person who wants to be healthy” to “I’m the type of person that is healthy”, and that’s no easy task.

Doing the boring stuff (walking, eating protein & fiber, doing traditional exercises) consistently over time is what leads to you becoming a new person and sustainable results.

Because you’re reading this, you probably care about personal growth in some capacity. Because of that, my guess is that you’re pretty good at your job. Did you wake up good at it? Probably not. You grew to be good at it by consistently showing up day after day and putting in the work.

To take it a step further – when you started out, I’m guessing you were doing something much more simple than what you do now. Why? Because you had to master the basics before you could move on to something more advanced.

Health is no different.

You HAVE to master the basics before you can even think about trying out the advanced stuff.

What do I mean by this? If you aren’t eating fruits and vegetables almost every day, you have no business worrying yourself with cold plunges and saunas.

Stop majoring in the minors. Focus on the bedrocks of health first, then we can worry about whether you cold plunge before or after a workout.

I say this somewhat tongue-in-cheek, but a lot of people need to hear this.

You have to trust that these mundane actions are going to lead to incredible results and transform you into a way better version of yourself if you just give it time.

I’ll give you a great example, using one of my online clients who just lost her first ten pounds. She started working with me in August and had been eating a little over 1000 calories a day for years.

For the first four months, she didn’t lose a single pound. Instead, we focused on restoring her metabolism and her hormone profile. At the end of those first four months, she was consistently walking 8,000 steps a day, lifting weights three days a week, eating way more protein and fiber, and increased her total calories to 1800/day.

The result? She feels more energetic and confident, fits better in her clothes, and has seen her strength go through the roof.

During the last two months, she’s lost ten pounds while averaging 1700 calories per day – that’s 700 calories more every day than when she started this journey in August. And she LOST weight because she showed up consistently to repair her metabolism after years of undereating.

She trusted that those small actions every day would add up to huge benefits if she just stuck with the process. And because of that, I’m confident she’ll continue to achieve her goals and be a lifelong believer in the magic of simplicity.

You don’t need some super intense program or expensive supplement or fancy piece of equipment.

You need discipline, consistency, and accountability.

Track how many days each month you hit your protein goal or stick to your workout program and share it with somebody close. It’s eye-opening.

You don’t need to be perfect, but shoot for at least 80%. That’s when the magic starts to happen.

Like I said at the beginning, I’m sorry if I’ve made these lifestyle changes seem easy in the past. They’re easy to implement, but hard to maintain.

Are there ways to make it a little easier? Certainly. But by and large, you need some discipline when starting out – no ifs, ands, or buts about it. Trying to “hack” your way to behavior change is a recipe for failure.

However – once you prove to yourself that you can be consistent and disciplined, and you start to see the incredible benefits of showing up for yourself day after day, you’ll be a new person.

Then it gets way easier. You’ll have proof that what you’re doing works, and you’ll become the person who is healthy instead of the person who just wants to be healthy.

So, what do you do with all this?

Focus on implementing one new thing until you master it (let’s say 90% consistency over 30 days). Then, and only then, do you add something else.

If you focus on mastering one new habit at a time, you’ll be amazed at the change you see over a year. Notice that I didn’t say a month.

Healthy and sustainable changes to your body take time. Give yourself a year, and I promise the only regret you’ll have is that you didn’t try this approach sooner.