Goal Setting and Behavior Change
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12/30/21 • 120 min
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In preparation for the new year (and the resolutions that come with it), today’s episode is all about goal setting and behavior change. Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them.
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TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage / Road to Athens (2:29)
Feats of Strength (4:12)
Research Review: Goal setting and behavior change (9:54)
Fake urgency (12:06)
Success rates of New Year’s Resolutions (14:36)
- Auld lang syne: success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers
- A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals
Temporal landmarks (22:19)
- The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior
- Anticipated Temporal Landmarks Undermine Motivation for Continued Goal Pursuit
SMART goals (27:31)
Creating a goal hierarchy (30:19)
Superordinate goals (34:16)
Equifinality and Multifinality (41:12)
Mental contrasting (44:12)
- Mental contrasting for health behaviour change: a systematic review and meta-analysis of effects and moderator variables
- A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment
Approach versus avoidance (52:37)
Flexible versus rigid restraint (56:16)
Process versus outcome (1:01:28)
Mastery versus performance (1:06:05)
Goal difficulty; “slack with a cost” (1:13:44)
- Goal Setting and Action Planning for Health Behavior Change
- The Benefits of Emergency Reserves: Greater Preference and Persistence for Goals that Have Slack with a Cost
Setting specific goals (1:23:12)
Implementation intentions (1:23:47)
In preparation for the new year (and the resolutions that come with it), today’s episode is all about goal setting and behavior change. Eric and Greg have a long, evidence-based conversation about the research on setting effective goals and successfully changing health behaviors. The discussion yields several evidence-based tips for setting better goals and maximally supporting your ability to achieve them.
SUPPORT THE PODCAST
Receive our Research Spotlight emails, and check out our Facebook group and subreddit.
MacroFactor
- If you want to learn more about our MacroFactor diet app, check it out here.
- To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Bulk Supplements
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage / Road to Athens (2:29)
Feats of Strength (4:12)
Research Review: Goal setting and behavior change (9:54)
Fake urgency (12:06)
Success rates of New Year’s Resolutions (14:36)
- Auld lang syne: success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers
- A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals
Temporal landmarks (22:19)
- The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior
- Anticipated Temporal Landmarks Undermine Motivation for Continued Goal Pursuit
SMART goals (27:31)
Creating a goal hierarchy (30:19)
Superordinate goals (34:16)
Equifinality and Multifinality (41:12)
Mental contrasting (44:12)
- Mental contrasting for health behaviour change: a systematic review and meta-analysis of effects and moderator variables
- A Meta-Analysis of the Effects of Mental Contrasting With Implementation Intentions on Goal Attainment
Approach versus avoidance (52:37)
Flexible versus rigid restraint (56:16)
Process versus outcome (1:01:28)
Mastery versus performance (1:06:05)
Goal difficulty; “slack with a cost” (1:13:44)
- Goal Setting and Action Planning for Health Behavior Change
- The Benefits of Emergency Reserves: Greater Preference and Persistence for Goals that Have Slack with a Cost
Setting specific goals (1:23:12)
Implementation intentions (1:23:47)
Previous Episode
Reverse Dieting, Bodybuilding Mortality, and Optimizing Biomechanics
Today’s episode begins with updates from the dueling “Road to the Stage” and “Road to Athens” segments, followed by Feats of Strength. After that, Eric gives some contextualized clarifications about how the concept of “reverse dieting” has, in his opinion, been commonly misapplied. Next, Greg explores mortality rates among untested bodybuilders using a data-driven approach, and Eric provides a quick and practical “Coach’s Corner” segment about proactively managing your sleep and circadian rhythm in the winter months. Finally, Greg and Eric answer some listener questions, and Eric closes out the show by thanking the pharmaceutical industry for giving him a new lease on life.
SUPPORT THE PODCAST
Receive our Research Spotlight emails, and check out our Facebook group and subreddit.
MacroFactor
- If you want to learn more about our MacroFactor diet app, check it out here.
- To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Bulk Supplements
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage / Road to Athens (4:00)
Feats of Strength (7:36)
- John Haack deadlifts 903 lbs / 410 kg
- John Haack 600lb bench
- Emil Lundgren 200kg / 441lb bench
- Carlos Nasar 208kg clean and jerk
Contextualized Clarifications: Reverse Dieting (10:37)
- The Metabolic Adaptation Manual: Problems, Solutions, And Life After Weight Loss
- Reduced adaptive thermogenesis during acute protein-imbalanced overfeeding is a metabolic hallmark of the human thrifty phenotype
Research Review: Bodybuilding Mortality (34:26)
- Do Pro Bodybuilders Die Younger Than Average?
- MP47-17 RATES OF MORTALITY ARE HIGHER AMONG PROFESSIONAL MALE BODYBUILDERS
Coach’s Corner: Sleep and Circadian Rhythm Stuff (55:08)
- Effects of light on human circadian rhythms, sleep and mood
- Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations
Q&A (1:03:07)
How important is "optimizing" biomechanics for hypertrophy? (1:03:21)
How’s the transition from a meat-heavy omnivorous diet to a vegetarian diet? (1:18:57)
Should you stop taking creatine before and/or during a water cut? (1:23:33)
When tracking macros, how should we account for low-quality proteins like collagen? (1:26:27)
What are your personal and professional opinions on designated bouts of low-intensity cardio at a certain percentage of maximum heart rate versus step counts? Would either option be superior to the other? (1:39:44)
Do artificial sweeteners increase appetite, food cravings, or caloric intake at a subsequent meal? (1:49:39)
- NPR: Diet soda may prompt food cravings, especially in women and people with obesity
- Obesity and Sex-Related Associations With Differential Effects of Sucralose vs Sucrose on Appetite and Reward Processing
- Effects of nonnutritive sweeteners on body weight and BMI in diverse clinical contexts: Systemati...
Next Episode
ATP Supplementation, Goal Alignment, Glycemic Index
We are officially back from winter break with a brand new schedule! We’ll be releasing episodes more frequently from this point forward, with new episodes posted every Thursday.
In today’s episode, Greg and Eric share some updates on their Road to the Stage and Road to Athens segments, which is followed by a discussion of some recent Feats of Strength. After that, Eric’s Research Review segment takes a deep dive into the research on ATP supplementation, and Greg briefly discusses a brand new Stronger By Science article about row variations. Next, Greg presents a Coach’s Corner segment that revisits the topic of goal setting with an in-depth discussion about how to set an effective superordinate goal, and how important it is to continuously maintain alignment throughout your entire goal hierarchy. Eric also answers a listener's question about carbohydrate sources and the glycemic index, and Greg and Eric close out the show by paying their respects to two remarkable people who recently passed away.
SUPPORT THE PODCAST
Receive our Research Spotlight newsletter, and check out our Facebook group and subreddit.
MacroFactor
- If you want to learn more about our MacroFactor diet app, check it out here.
- To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Bulk Supplements
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
TIME STAMPS
Intro/Announcements (0:00)
Road to the Stage / Road to Athens (2:39)
Feats of Strength (5:07)
- Krzysztof pulls 484.5kg, 1068lbs with straps
- Jamal Browner pulls 483kg/1065lbs with straps
- Danial Zamani 350kg(771lb) Bench Press in training
- Bill Gillespie Benches 1129 [ATWR]!
Research Review: ATP supplementation (12:33)
Studies discussed:
- Effects of oral ATP supplementation on anaerobic power and muscular strength
- Effects of a supplement designed to increase ATP levels on muscle strength, power output, and endurance
- Discrepancies in publications related to HMB-FA and ATP supplementation
- Interaction of Beta-Hydroxy-Beta-Methylbutyrate Free Acid and Adenosine Triphosphate on Muscle Mass, Strength, and Power in Resistance Trained Individuals
- A Single Dose of Oral ATP Supplementation Improves Performance and Physiological Response During Lower Body Resistance Exercise in Recreational Resistance-Trained Males
- Dose Response of Acute ATP Supplementation on Strength Training Performance
SBS Article Discussion: Does Your Rowing Grip Actually Affect Back Development? (42:19)
Coach’s Corner: Goal alignment (44:00)
Q&A: Does the glycemic index matter? (1:02:09)
To Play Us Out: (In memoriam) Thich Nhat Hanh, Bud Jeffries (1:09:39)
MORE FROM THE SBS TEAM
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