My first week at the new physical therapy job was going great... until one brutally honest patient said:

“I’ve been watching how you talk to people, and you seem… robotic. Like a robot trying to mimic human behavior.” 🤖

Not the first time I've been called a robot, and probably not the last. 😂

Sometimes, people say it as a compliment (I think?) because of my consistency with workouts and eating habits. Hey, I’ll take it!

But let’s be real—you’re probably not robotic. You’ve got human desires, stress, cravings—all the things that sometimes get in the way of your fitness goals.

If it were easy to just do what you know you should, getting in shape would be a breeze. 

But knowledge isn’t enough. There are tons of diet plans and workout programs out there that could work for you—if only sticking to them were that simple.

How do you build habits that stick? How do you reduce stress around food and exercise to make fitness feel simple?

I’ve got the answers for you. Today you’ll learn:

• Why Our Actions Don’t Always Align with Our Intentions

• Why This Matters for Your Fitness Goals

• How to Overcome This

Why Our Actions Don’t Always Align with Our Intentions

At our core, humans are not always logical creatures.

Several factors influence why our actions often don’t align with our intentions. Understanding them is the first step toward overcoming these tendencies.

1. Your Environment is Influential

   
   Our behavior is largely shaped by our surroundings, often without us realizing it. A cluttered kitchen filled with unhealthy snacks or a workspace that promotes long hours of sitting can make it harder to stick to healthy habits.

   Whether it’s the proximity of a fast-food restaurant or the ease of watching TV instead of going to the gym, our environments constantly cue us toward convenient, and often unhealthy, choices.

2. Stress Hijacks Your Decision-Making

   
   When we’re stressed, the brain prioritizes short-term relief over long-term goals. This is part of the “fight or flight” response that helped early humans survive. In today’s world, that stress can come from work deadlines, personal relationships, or even lack of sleep.

   When cortisol (the stress hormone) spikes, we tend to gravitate toward comfort foods and avoid activities that require energy, like exercise. It's a biological response that can derail even the best-laid plans.

3. Genetics and Evolutionary Tendencies
   On a fundamental level, our brains and bodies are wired for survival, not modern fitness goals. For our ancestors, conserving energy and seeking out calorie-dense foods was critical for survival.

   While we no longer need to hunt for food or conserve energy to make it through harsh winters, those same instincts remain. This makes us naturally predisposed to move less and eat more, especially foods high in sugar and fat.

4. Cognitive Biases and Habitual Behaviors
   Our brains also have cognitive biases, like the "present bias," where immediate rewards (a slice of cake) seem far more appealing than long-term goals (losing 10 pounds).

   Additionally, we tend to fall into habitual behaviors, repeating actions that feel comfortable or familiar, even when they contradict our goals. These subconscious routines can often keep us stuck in cycles of behavior that don’t serve our fitness objectives.

While all of this might sound discouraging, it’s essential to recognize that you are not alone in this battle. Everyone is susceptible to these influences, and by identifying them, you can begin to take control.

Why This Matters for Your Fitness Goals

Your brain is wired to conserve energy, avoid discomfort, and seek out immediate gratification.

When you realize this, you can start to appreciate just how challenging it can be to maintain consistent progress in areas like exercise and nutrition.

Here are the top 3 struggles we face:

1. Our Natural Tendency to Move Less

Humans are designed to conserve energy.

In fact, for thousands of years, it was a survival mechanism. But in today’s world, where many of us sit for long periods at desks or on couches, this evolutionary trait works against us.

The default for many is to move as little as possible, whether it’s opting for the elevator instead of the stairs or driving to a destination that’s within walking distance.

Over time, this lack of movement can hinder your progress, making it harder to burn calories and maintain muscle mass. If you’re trying to lose fat, build muscle, or simply improve overall health, overcoming this innate tendency is key.

2. Unhealthy Food Choices Are Hardwired

Craving unhealthy, calorie-dense foods isn’t just about having a “sweet tooth” or a lack of discipline. From a survival standpoint, humans evolved to seek out foods that are rich in fat and sugar because they provided a quick energy source when food was scarce.

Now, however, those same cravings are satisfied with fast food, sugary snacks, and processed treats that are readily available. These high-calorie foods can derail your diet, even if you have the best intentions of eating clean. Your body is still hardwired to prefer convenience and taste over nutrition.

3. Unawareness of External Influences

Often, people aren’t even fully aware of the subtle ways their environment and habits are influencing their decisions. It’s easy to overlook how the layout of your kitchen, the people around you, or even the media you consume can affect your behavior.

Without awareness, these external factors silently steer you toward choices that are counterproductive to your goals.

By recognizing these patterns, you’re not just giving yourself a clearer understanding of your challenges—you’re also equipping yourself with the knowledge needed to make lasting changes.

With the right strategies, we can overcome these barriers.

How to Overcome This

By making small adjustments to your environment and building healthier habits, you can stay on track with your fitness goals - even when your instincts try to pull you in the opposite direction!

1. Set Up Your Environment for Success

   
   Your environment plays a massive role in shaping your behavior, so it’s crucial to set it up to work for you, not against you. Start by making simple adjustments:

• Remove temptations: Keep unhealthy snacks out of sight—or better yet, out of the house entirely. Stock up on healthier options, like fruits, veggies, lean proteins, and whole grains, and make them easily accessible.

• Create an inviting workout space: Whether you have a home gym or just a corner with some dumbbells, having a designated area for exercise makes it easier to stay consistent.

• Structure your day: Set a specific time for workouts and meals. When it’s built into your routine, you’re more likely to follow through, even when motivation wanes.

2. Daily Non-Negotiables

   
   One of the best ways to overcome inaction is by establishing small, non-negotiable habits that you do every day, no matter what. These don’t have to be massive efforts; in fact, it’s better if they’re simple:

• 10-minute walk: No matter how busy your day is, you can always fit in a 10-minute walk. This small commitment builds consistency and prevents the inertia of doing nothing.

• Drink water before meals: Staying hydrated not only helps with overall health but can also curb overeating.

• Stretch for 5 minutes: If a full workout feels daunting, commit to a few minutes of stretching or mobility work. It’s easier to stay active when your body feels limber and ready to move.

3. Mindful Eating

   
   One of the most effective ways to counter poor food choices is by practicing mindful eating. Instead of rushing through meals while distracted by TV or your phone, slow down and pay attention to your body’s hunger and satiety cues.

   Take smaller bites, chew thoroughly, and enjoy the flavors. When you eat mindfully, you’re less likely to overeat or reach for unhealthy snacks out of boredom or stress.

4. Use Accountability to Your Advantage

   
   External accountability can be a powerful motivator. Whether it’s a coach, a workout buddy, or even an online community, having someone to check in with keeps you on track.

   When you know someone else is watching or invested in your progress, you’re more likely to stick to your commitments.

5. Routine Building

   
   Building healthy routines can help you automate good decisions, especially when willpower is low. Start with a morning routine that sets a positive tone for the rest of the day:

• Wake up and hydrate: Drinking a glass of water as soon as you wake up jump-starts your metabolism and keeps you from feeling sluggish.

• Movement first: Even if it’s a light stretch or a quick walk, getting your body moving early in the day sets the stage for more physical activity later.

• Plan meals ahead: Meal prep or simply planning what you’ll eat ahead of time helps prevent impulsive, unhealthy food choices.

Consistency is key—small, regular efforts are much more effective than sporadic bursts of intense motivation.

To reach your fitness goals faster, prioritize consistency over intensity. In other words, you’ll get way more out of 1 year of 70-80% consistency compared to 3 weeks of 100%.

Wrap-Up - Consistency > Perfection

It’s easy to feel frustrated when your actions don’t match your fitness goals. But remember, it’s not because you lack discipline or willpower.

The truth is that human nature, shaped by thousands of years of evolution, doesn’t always support modern fitness pursuits. We’re wired to seek comfort, conserve energy, and choose short-term gratification over long-term rewards.

The key to overcoming these obstacles is recognizing them and using strategic approaches to counteract them. By setting up your environment for success, establishing daily non-negotiable habits, practicing mindful eating, and building a strong routine, you can create a system that works with your natural tendencies rather than against them.

Fitness is not about being perfect; it’s about being consistent, even when motivation is low and instincts are pulling you in the wrong direction.

With the right strategies in place, you can stay on course, build momentum, and reach your goals. It’s cliché but also true - this is a journey, and each step forward - no matter how small - brings you closer to where you want to be.

A challenge for you - To start making progress tomorrow, start by implementing one of the tips this week. 

Best,

John

P.S. I went down an intoxication-induced rabbit hole on Saturday night about “Grandma Moses.” From Wikipedia:

Anna Mary Robertson Moses, or Grandma Moses, was an American folk artist. She began painting in earnest at the age of 78 and is a prominent example of a newly successful art career at an advanced age.

It’s never too late to start.

My favorite painting of her’s below:

3 Steps You Can Take

1. Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
   

2. Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
   

3. Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.