How To Start a Healthy Lifestyle (Using Science of Self-Persuasion)

hey guys it's Mario here and in this video I wanted to talk to you a bit about how to start living a healthy lifestyle and this is a question and topic that I get asked a lot about and I think it's the best question you can possibly ask yourself because we can willpower our way through such hard things in our lives we can go through incredible restrictions crazy hard times but it's not very sustainable and you guys seen this happen I mean a honeymoon period about diet eight to twelve weeks and then a lot of people start falling off track because that willpower no longer is sufficient enough to maintain the healthy habits to maintain those decisions when things get hard when the calorie deficit gets harder and harder you get more hungry and more cravings when business starts falling apart a little bit when you realize how much actual work you need to put in and then things get hard and that's at that point it needs to be a lifestyle choice it needs to be something that is sustainable it needs to be something that is more automatic it specifically what a healthy lifestyle I want to focus on a technique that I first got inspired by I talked about and first got discovered in a book called influence by Robert Cialdini where he talks about how to persuade other people to basically get compliance when it comes to sales or whatever it is whether it's your business whether it's your marketing or whatever it is but you can use these techniques on ourselves or why not persuade our own monkey brain to make it work for us you know to make it work on our side instead of working against us which is a lot of situations we would make poor decisions is basically our monkey brain it's made the decision already and now our prefrontal cortex no longer has the willpower to contract the monkey or I would say the elephant because our prefrontal cortex is not as powerful as that primal brain that kind of goes toward pleasure against pain and it kind of makes the just the decision that is very easy to conserve energy so in this book there's an experiment that is presented by Jonathan Friedman Scott Frazier from 1966 that was published back in the day and what they looked at and it's a really cool story that I think a lot of you guys will be interested in basically what they did in this experiment is they walk door-to-door in California and they asked a bunch of people can they place a huge billboard about driving safety in their front yard I mean a huge billboard and show people pictures of this and a lot of people is said no all right only about 17% people said yes I mean 83% said no because just a huge outrageous request you know some guy walks up to your house and says hey you want to place this nasty ugly billboard in your front yard that's gonna block your whole view and then destroy your yard sure I mean of course people said no but funny enough in a different part of that experiment about 76% of people setting yes to the same request and they just used one simple trick to get that compliance and that same trick we use ourselves on our selves and our home brain to make us more compliant to healthy decisions so what was that trick well what they did in the second part of that experiment and they actually approached the same people two weeks prior to asking them for that big billboard and they asked them for a very very small thing they asked him to take a three-inch sign and place them somewhat place that somewhere and that 3-inch sign was saying the same thing but it was just to get them to comply to something something that of course many majority of people said yes because it's just not asking a lot you know it's just a small little sign you know it's not a big deal and most people said yes but just the fact that they've invested a little bit in that identity in that self-image of themselves as people who care about driving safety and people who are part of these initiatives you know that's kind of an identity people were more likely to say yes by a big big percentage to that second huge huge request and we can see this happen all the time in our lives we can see how we ourselves and other people are much more likely to stick with the same identity same beliefs same attitude same decision same brands you know a lot of people will stick to the same damn brand even though it offers a lot less features it's a lot more expensive but because they've just stuck with that brand for a while they will not change similarly people stick with an attrition approach that they paid a little bit of money for you know they buy a $19.00 product and then they stick with that for months and months even though it doesn't work even though it's a horrible approach for them they still keep doing that and we stick with the that are horrible for us even though we have options we don't even see those options sometimes because our brain and in psychology I mean the analyzes and they've noticed that we like to conserve energy I mean simple fact making decisions and analyzing all the elements all the pros and cons takes energy takes time takes effort and our brain doesn't want to do that our brain wants to conserve energy and when it does that basically it just applies okay that worked in the past we can use that again it doesn't matter something is better let's just play it safe let's just go with this because the decision is almost automatic you know if you're constantly shopping in one place you will go to that place even though it might not be the best place you will still be doing that because it saves you that decision-making thing that you have to invest more energy to figure that out similarly with the diet even though it sucks you know it it still gives you that feeling that you're doing and something even though it doesn't work right and this is a very interesting way how our brains work and it doesn't allow us to move forward a lot of times and it just gives us these sub-top timon decisions and we don't even know that this is happening so how can we use this approach and this experiment to live a healthier lifestyle what does this mean for us now what can we apply from this well start small right there's two parts of this one it starts really really small and start building those compliances those little commitments that you can then double down on and turn into huge commitment commitments in the future because if you invest a yes into just eating one piece of fruit go into the gym for five minutes ten minutes you're doing five push-ups doing practically anything in investing in that identity it's gonna make it much more likely that you're going to invest in that identity in the future so you're basically not looking at that one decision and impact at that but you're looking at how that influences the future decisions as well it's a very very powerful thing that a lot of salespeople use a hold of time you know they get you to fill out a little survey they get you to to say yes to something and then they use that for persuading you to buy a huge thing and our guys still start asking you well what kind of car would you like what kind car you driving right now and if you engage in that conversation then they eventually try to sell you a new car right a lot of salespeople use this this is called the foot in the door technique notice you get one foot in the door it's a lot easier to follow up and just get into the house right it's a very very powerful technique and I mean we personally I'm really aware how much this plays our role in our lives because we sometimes invest and give those yeses and those small decisions into an unhealthy lifestyle and that's what majority of people do I mean you go to pickup it pick up a hamburger you don't know that what impact that has you don't realize and we often forget that that makes us more likely to get that hamburger the next day that makes you more likely to make that poor decision for your help the next day even though that one hamburger I mean of course you can fit in a flexible dieting approach 80/20 hit your macros manage all of that but let's say you're an average Joe who's not really aware of that and now you're looking how to improve your health you know how to believe a healthy lifestyle most people aren't aware of how much that impact that one little decision makes because it spirals now and it creates an investment in that unhealthy lifestyle identity all right and that's a very very important factor that we are often not aware of and this is something that once you start thinking this way you will see well I can just start investing in the right things and that will become more automatic because your brain likes to become kind of an energy conserving mechanism so it will like that if you maintain that healthy lifestyle I'll make it a default choice it's gonna try to conserve that approach now because that's gonna require less energy then to go back to an unhealthy lifestyle not just go back and making those other decisions and figure out which kind of junk food you're gonna eat and things like that no it's gonna go for the healthy choice now because that is the choice that requires less effort that is the choice that requires less energy so that's how you can automate healthy habits by simply investing more in that area of your life and that's how you make that work for you additionally what you can do is also once you start building those small commitments try to scale that try to make it a bigger commitment try to invest even further because the more effort you invest in that the more you'll likely to repeat that effort in the future and that's one thing now we can use these persuasion techniques on ourselves we don't need to use this for someone else we can use this to influence ourselves our own lives and make our own lives better and make our own decisions more automated and more healthy so I hope you guys enjoyed I mean let me know how this resonate with you guys the book will be linked in the description below same as the study for you guys that want to read more to want to learn more about this the very very powerful concept as well as other concept presented in the book influenced by Robert Cialdini amazing amazing book that you should definitely definitely check out I mean if you love reading like myself it's one of my favorite books definitely check that out aside from that I hope you guys enjoyed and resonated with this content it's a little bit of a longer video a little bit more philosophical habits lifestyle hope you resonate let me know if you find this helpful in the comments blow aside from that make sure that subscribe button as always for the channel and I'll see you guys in the next video peace


  1. Mario you hit the nail on the head with this one! So eye opening! Thanks for this!

  2. Thank you for the scientific truth. You are great.

  3. great job with setting mindsets, thanks!

  4. this is awesome im learning about this is psychology class. Imma recommend this to my professor so she can show our class!

  5. How To Start a Healthy Lifestyle: 1. Loot at Mario Tomic 2. Look at yourself in the mirror 3. Change your lifestyle 😛

  6. Awesome topic bro!

  7. how to maintain weight after weight loss please help

  8. thanks bro!

  9. Hey, Mario. Great topic! I definitely see the FITD concept a lot in today's world. Just yesterday I heard that the fast food company Wendy's was selling $2 keychains that allows people to get a free frostie (ice cream) with a purchase for all of next year. By doing this, they're forcing the small and appealing commitment for future commitment to eat there (this includes persuading a healthy lifestyle and spending money to get something free, and who doesn't automatically want/gravitate towards getting free stuff?) just thought I would share this, because that's how relevant this awesome video is in our lives. Great content as always Mario!

    God bless

  10. Hey Mario I watched your Carb Cycling question video and had a question, I just discovered my maintenance by doing the 2 weeks test and was 2200kcal (I'm 72kg), now if I set up for a cut it would look like 1700 kcal per day and I'd lose around 0.4kg a week, and that's reasonable. But on the calculator if I do carb cycling (-20% on rest days and maintenance on workout days) it says I'd lose only 0.2kg a week, I think that's pretty low. Should I just change the carb/fat ratio and keep the calories the same? Thanks

  11. Love the science in your videos

  12. Absolutely loving your channel at the moment specially this episode I found it very interesting and how we work as human in mind love this stuff keep going man

  13. Hi Mario,
    Incredible body! What are your measurements (biceps, chest, quads etc)?
    Greetings from Costa Rica 🙂

  14. Awesome

  15. Thanks Mario! Excellent subject. I'll be sure to check out your recommendations. Small steps in the right direction seem to accumulate better behavior/habits. All the best good Sir!

  16. Thanks Mario. I'm gonna try this today.

  17. Agree 100%. Setting small healthy habits as default has helped me a lot this year… Great content, thanks man!

  18. In this video, I decided to cover one of the most requested topics I get asked about all the time, "How to start living a healthy lifestyle?". Enjoy the video, and let me know in the comments how this resonated with you. Also, definitely check out the recommended book and the study. Cheers! -Mario

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