Unlock the secrets to lasting habit transformation with Dr. Mel Davis, a brilliant mind in neurobiology and behavior, as we unravel the layers of willpower management and habit building. Dr. Davis guides us through the journey of self-improvement without overwhelming oneself, highlighting the significance of incremental changes and the patience required, similar to mastering an instrument or earning a degree. We delve into prioritizing habits that will most positively impact your life, offering actionable strategies to build momentum and bolster self-efficacy. Confessing my personal struggles with syncing my nutrition with my steadfast exercise regimen, this episode offers a candid look into why it's tougher to break old habits than to form new ones. Dr. Davis shares her expertise on the psychology behind habit formation, discussing the ins and outs of a balanced diet rich in vegetables and the necessity of focusing on behavior for sustainable health. Especially as the festive season brings its share of temptations, learn how to enjoy life's indulgences in moderation and maintain a consistent approach to wellness. Strength training myths get debunked regardless of gender, as we illuminate its benefits, from osteoporosis prevention to body composition enhancement. We discuss the right equipment for every level and the proper frequency for strength sessions to maximize benefits while managing hunger on a calorie deficit. Dr. Davis also imparts wisdom on protein and macronutrient balance tailored to individual needs, ensuring listeners leave armed with knowledge to navigate their fitness journeys with confidence. Join us for a robust conversation that marries exercise, nutrition, and the craft of developing habits that stick. Today's Guest: Dr. Mel Davis Dr. Melissa Davis holds a PhD in Neurobiology and Behavior and has 10 years of research experience. She has earned awards for teaching, scholarship, and research. A Brazilian Jiu Jitsu black belt and a repeat IBJJF Master World Champion, she has represented the U.S. in the Abu Dhabi World Pro twice. She currently does contract work for Renaissance Periodization, where she writes books, coaches clients, and develops nutrition and training products. In her free time she hikes, backpacks, hunts, forages, gardens, and trains her horse and mule in Montana.  Links: Instagram: @regressive_underload  Habit Book: ebook: https://rpstrength.com/evidence-based-habit-building print, kindle, audio: https://www.amazon.com/Evidence-Based-Habit-Building-Finally-Done/dp/B09HHM1NL4 RP Coaching: https://rpstrength.com/rp-coaching?selected=diet-and-training-coaching-menu_coaching Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships Kimberly Beam Holmes has applied her master's degree in psychology for over ten years, acting as the CEO of Marriage Helper & CEO and Creator of PIES University, being a wife and mother herself, and researching how attraction affects relationships. Her videos, podcasts, and following reach over 200,000 people a month who are making changes and becoming the best they can be. Website: www.kimberlybeamholmes.com Thanks for listening! Connect on Instagram: @kimberlybeamholmes