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“We have been told to [eat and exercise] a certain way and you do it right or not at all. It is that mindset that really derails people, and The Joy Choice is the antidote to that.” – Michelle Segar

Most of the healthy eating and exercise programs, plans, and strategies that we’ve been taught as “correct” simply do not work in the noisy, busy, and always-changing world we find ourselves in right now. Today’s Finding Brave guest believes that it’s time for a new story of behavior change, and this time, one with a happy ending!

Michelle Segar is an award-winning scientist at the University of Michigan with nearly thirty years studying how to help people adopt healthy behaviors in ways that can survive the complexity and unpredictability of the real world. In her latest book, The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise, Michelle explains that much of what we’ve been taught about changing our behavior is simplistic, outdated and misguided for many of us. She shares a fresh, joyful, brain-based solution that breaks the rules of behavior change so we can finally change our behavior for good.

If your life tends to be chaotic, you need behavioral change strategies that can work with this reality rather than against it, and I love that what Michelle shares is not only based in scientific research but is also practical and doable and can be applied to our everyday lives. Today’s episode serves as a short masterclass on how to adopt a new framework around eating and exercise, to finally change our behaviors for good!

Highlights from this Episode:

  • What inspired Michelle to write her latest book and the overarching message she wants readers to get from it [4:44]
  • What are we being told about food and exercise that doesn’t align with brain-based science [7:09]
  • How Michelle shifts our understanding of “healthy behaviors” by reframing them as self-care first [14:07]
  • The approach she takes with her clients in regard to their relationship with eating and physical activity [17:57]
  • How “choice points” can be a challenging opportunity, and the traps that exist with them [22:18]
  • The difference between a complex behavior and forming a habit and why striving for habit formation for dieting isn’t the way to go [30:14]
  • Why making “The Joy Choice” is about having greater awareness to make a conscious choice [36:03]
  • 3 practical steps you can take to make The Joy Choices in your life [39:08]

For More Information: 

Michelle’s New Book, The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise

Resources Mentioned:

Michelle’s Other Book, No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness

Take Her Free Quiz, What Are Your Hidden Eating and Exercise TRAPs?

Kathy’s Forbes interview with Michelle Segar – How to Make and Lasting Improvements in Your Eating and Exercise

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Brave Sight  – to see your talents, abilities and gifts more clearly and powerfully

Brave Speak – to communicate from strength and say what needs to be said

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Brave Connection – network and build an amazing support community that will propel you forward

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  1. Transformative Video instruction
    4 hours of Powerful Video Instruction (16 videos in 8 modules) which walks you through a thorough explanation of the 7 power gaps, along with the key internal and external action steps to take to close each of the 7 power gaps in your life and career, and thrive based on my own coaching work with women and the recommendations of over 30 of the nation’s experts in fields essential to professional success
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NEW!: Kathy’s digital monthly newsletter “Your Path To Career Bliss” – now only $9.99 a month! 

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Our April issue focuses on the essential career and leadership topic of Negotiating Powerfully For Yourself and Others. We’re doing a deep dive into the importance of understanding exactly how to go about negotiating and advocating for yourself in effective ways, and also for others who depend on your advocacy to ensure a fair and equitable workplace and professional experience at your organizations. A perfect complement to this week’s podcast, this newsletter issue explores how negotiating for what we want and what we feel is right – for ourselves and others –  begins as an internal experience – recognizing clearly why you are asking for what you want, and then building a powerful case for it, with facts, data, metrics and more.

If you are ready to learn how to ask for what you want for yourself and for others, and get it, start with this Your Path To Career Bliss issue.

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Order Kathy’s book The Most Powerful You today! 

In Australia and New Zealand, click here to order, elsewhere outside North America, click here, and in the UK, click here.

If you enjoy the book, we’d so appreciate your giving the book a positive rating and review on Amazon! And check out Kathy’s digital companion course The Most Powerful You, to help you close the 7 most damaging power gaps in the most effective way possible. 

Kathy’s Power Gaps Survey, Support To Build Your LinkedIn Profile To Great Success & Other Free Resources

Kathy’s TEDx Talk, Time To Brave Up & Free Career Path Self-Assessment

Kathy’s Amazing Career Project video training course & 6 Dominant Action Styles Quiz


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Sponsor Highlight

I’m thrilled that both and Amazon Music are sponsors of Finding Brave! Take advantage of their great special offers and free trials today!

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“In the world of exercise and eating, we have been taught to do things in a very specific way, by following certain rules and making sure we do them right. Guess what? Most people can’t.” [5:55]

“Moving is a way that we tend to our self-care, eating in certain ways is a way that we take care of ourselves. If we can take it out of the health paradigm, to caring for ourselves, it reframes it in a new way that we can be much more invested in.” [15:16]

“The choice point and the opportunity to choose is almost the exact opposite of forming an automatic habit.” [26:06]

“We are actually motivated as human beings to rebel when we feel that our freedom is removed.” [27:09]

“It is that dieting mentality that has contaminated our views of choices.” [30:05]

“Awareness is going to be the mental technology that you need to actually work with that moment.” [40:33]


Watch video versions of my interviews on Finding Brave! 

Don’t forget – you can experience each Finding Brave interview episode in both audio and video formats! Check out new and recent episodes on my Youtube channel at And please leave us a comment and a thumbs up if you like the show! 

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Kathy’s new book The Most Powerful You: 7 Bravery-Boosting Paths to Career Bliss shares vital information on the 7 most damaging power gaps that 98% of professional women face and how to overcome them. Boost your power and confidence today!


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