New Year’s Resolution Reset – How to Get Back on Track
January 28, 2025 | Episode 31
Producer’s Note: The following is an AI-generated transcript of The Wellness Conversation, an OhioHealth Podcast
SPEAKERS: Lindsey Gordon, Marcus Thorpe, Dr. Tidwell, Dr. Diehl
Marcus Thorpe 00:14
Well, it's hard to believe we're almost a month into the new year. The big question first, how on earth did that happen. Welcome to the Wellness Conversation an OhioHealth Podcast. I'm Marcus Thorpe.
Lindsey Gordon 00:24
And I'm Lindsey Gordon. Like me, if you set a new year's resolution, you may have already fallen off track. It can feel like a lot. I just don't know how I can carve out the time to commit to my health and wellness resolutions.
Marcus Thorpe 00:37
So let's dive into the conversation first, Lindsey, do you have one?
Lindsey Gordon 00:40
I really, you know, I was kind of not so firm about it, but I really wanted to move more this year, you know, commit to not hitting, like, a 10,000 step count a day, but just doing something that got me sweating every day, to, like, get my heart pumping. You know?
Marcus Thorpe 00:56
How's that going? That's why I don't set the resolution, because I don't want to be disappointed if I fall off. I try to just be a little bit better every year. And so that's also not going so well, but I'll get there eventually. So, we have some great folks here on The Wellness Conversation to talk about resolutions, talk about lifestyle changes, talk about mental health. So, let's introduce those two. Dr. Brittany Tidwell specializes in psychiatry with OhioHealth, and Dr. Jason Diehl specializes in sports medicine. Thanks both for being here. We appreciate the time and hopefully the amazing insight you're going to bring to us. Do you guys, do you do resolutions yourselves?
Lindsey Gordon 00:57
Not great.
Dr. Tidwell 01:35
Oh boy, resolutions. I won't say that I don't believe in them. What I will say is that I would like to think that each year there are certain things that I'd like to get going and start doing, but I don't always do them on January 1, and so I don't think I'll call it a resolution, but I'll call it, you know, just getting into the finding something that works for me.
Marcus Thorpe 01:58
Dr. Diehl?
Dr. Diehl 01:59
I don't make a habit of setting resolutions every year. It's more of a continuation or a reaffirmation of what I'm trying to keep doing.
Lindsey Gordon 02:10
I mean, there's the advice right there, people, we're done. Let's wrap it!
Marcus Thorpe 02:15
Thanks for joining us.
Lindsey Gordon 02:17
But honestly, I think there's some something to be taken away from that, right? You know that's the message here. Is it doesn't have to be a formal resolution to commit to bettering yourself.
Marcus Thorpe 02:27
I will say one of the more popular resolutions, of course, is I want to lose some weight, right? A lot of people set that at beginning of the year, or maybe I want to exercise more. Doctor deal. When people are considering that, it's hard to go from I don't do any exercise to I want to run a marathon. Let's talk about what's the best way to kind of ramp that up. It's not just start going as fast as you can, right?
Dr. Diehl 02:49
Well, the best answer is slow and steady. Weight loss and fitness don't happen overnight. But what I do see a lot towards this time of year after resolutions is people burn out because perhaps maybe they went too fast, or they get injured because they did. They started a running marathon program that goes from zero to 60, and they weren't ready for that. So, but I think there's a couple things that are important with resolutions. If you're looking for exercise or weight loss. Number one, you need to be realistic. You really need to know yourself. Don't make a resolution that you can run marathon if you hate running. You need to find something that you know, that you enjoy, something that you potentially will stick with and remember it doesn't need to be this all or nothing. You need to just try and be a little bit better every day and improve.
Marcus Thorpe 03:44
And what if you want to maybe run or work out four days a week, and then you find a couple weeks into it, I missed one, or I missed two. Is that okay? As long as it's not I'm not going to do this, or I'm not even showing up to do it day after day. How do you gage what success is versus what consistency looks like.
Dr. Diehl 04:02
Well, I suppose there's two things with that. Number one, people are creatures of habit, so we certainly know that if you get in a routine of going to exercise, you usually continue exercise. But the opposite happens. If you find that you're off the rails. Folks find that they stop exercising, that habit kind of keeps going as well. So that's one thing that you got to recognize that and just try and restart but also realize that life happens. Things get in the way. People get sick. You need to travel, perhaps work obligations. There's always a day to restart. It doesn't have to be on January 1.
Lindsey Gordon 04:37
Dr Tidwell, in the mental health space, I feel like we've come a long way. You may agree or disagree about talking about mental health and talking about taking care of it and really fostering what you need to be your best self and be in your best mindset. I tried to, last year, set a resolution to kind of clear my mind every day, in a way, by just reading more like I really wanted to commit time. To sit down with an actual book and make that time for myself every day, and I loved it when it was happening, but then, like spring and summer came along, and I had a good run. I read some great books, but then life got busy again, and I completely like to put it aside. You know, what are you seeing with people committing to their mental health? Are you seeing any trends in that as well? People really committing to hey, maybe for the first time, I'm going to go talk to a therapist this year. I might not need it, but maybe I do. Are you seeing anything that surprises you?
Dr. Tidwell 05:30
I love that question, because this is the time for resolutions, of course, even though some of us don't believe in them, but that's okay. Getting on track with mental health, with therapists, even though it's something that people do throughout the whole entire year, it's a great time. A lot of folks in psychiatry, including myself, I've made that resolution before. You know, we see a lot, we hear a lot, and we digest a lot mentally. And so that is something that was one of my goals, if we're going to talk about just what I've been through personally, yeah, and it's nice to have that in your back pocket when things are going well, because when things don't go so well, now we're scurrying to find that therapist or that counselor or someone who can be part of your support team, but you already got them. It already it's already there. It's already set in place. So, I always encourage people, whether it's January 1 or July 2, I don't care. I want you to have someone that you can lean on, because that's something that people look for when things are tough, and it's much easier to have a foundation before things get kind of rough in life, because life is going to keep on life-ing, as they say. Second thing I was thinking of as we're talking about weight loss and resolutions and things, I think everyone's kind of part of the concept of exposure therapy, but that's exactly what Dr. Diehl was talking about, where we are gently exposing ourselves to the goal. So oftentimes exposure therapy is when we have fears of things. But guess what? Sometimes we have fears of resolving whatever we were looking to reach in terms of goals. So, if it's going to be a marathon and you like running, that's the key point. And you like running, you're going to start pretty small, and then you kind of inch towards that goal. But I think that first of the year turns into we're going to do it all. We're going to do it right now, and it becomes so overwhelming. So yes, I believe this is the time, but be gentle with yourself. Have grace and have mercy on what you're trying to do here. That was what I would say.
Lindsey Gordon 07:34
I have to imagine, if everyone's committing to their mental health right now and they're signing up for therapy for the first time, you're going to have a hard time finding that appointment, probably, if everyone's doing it all at one time. And I love that message about having your team in place for when you do really need that person or that support team. You have them there. As a mom, I feel like I kind of alluded to this earlier. You know, the kids, the job, the this, the that the mental load, it's there, right? And last year, I had that commitment of reading a book every day to calm my mind. And it worked for a little while. But of course, it was the first thing to go, and I'm tired. But why is it important to really commit to that? And from a physical standpoint, too, for exercise, Dr Diehl, like, why? Why should I be prioritizing that time to maybe go for a walk?
Dr. Diehl 08:24
Well, exercise helps in a lot of factors. Number one, exercise helps with energy. Exercise can help clear our mind. Exercise can help us sleep. It better, it improves brain function. So, there's hardly any part of life that exercise isn't helpful with and probably helps us deal with our kids a little bit better, too. If, if that's a struggle for you.
Marcus Thorpe 08:48
I think this is the time of year. Two words, I think in both of your spaces, it's it's really hard to focus sometimes on the positive, because it's been so cold for a little while, I don't really want to go outside and run or walk, even sometimes, and then it's so gloomy Dr. Tidwell at the same time. So maybe my mood is down a little bit outside of, like, the resolution space, are there things we can do to kind of kick off the rust from this time of the year, which can be really hard in both of your spaces? Like, how would you look at maybe tackling things differently this time of year, especially.
Dr. Tidwell 09:22
I was thinking that sometimes we have to manage our expectations of ourselves and really celebrate the fact that, okay, you did it once. I think I can do it again, even if we fall off, even if you fall off there, trying to, trying to get yourself back in the head space, is the first part, because I think discouragement is what leads to not completing some of these goals. But first we're going to high five ourselves, celebrate. Okay, I had a goal. I think I did it once upon a time. Get back on the train. But I think the whole gloomy part, you know, I get it. I love being outside. I haven't been outside. So what am I doing? I'm actually taking it where I can get it. So I do consult liaison work over at the hospital, and I do turn my watch on, I said, and start. And I go, I'm going to patients rooms, and kind of just appreciating, okay, we're getting some steps in today. So celebrating the small wins is kind of where I'm at this winter time. And so the days I get missed, that's okay. I know I'm going to probably most likely get back in there again to the gym.
Marcus Thorpe 10:27
I think people beat themselves up. Dr. Diehl, a little bit whenever they have a backslide, or if they set those unrealistic expectations that I'm going to do some great thing in the first month of the year, and if I don't, then it's a failure. Can you talk about that mindset change that really needs to happen from kind of your sports medicine lens that you have?
Dr. Diehl 10:48
I think everybody gets off track, whether the weather has been like it has recently, it's cold or there's snow on the ground, getting outside, I think is really helpful, even if it's for a five minute walk, 10 minute walk, if you've decided to start running, getting off the treadmill and getting outside, can help, even if it's bad, or just pick some of the nice, nicer days that we have. But as Dr. Tidwell says, don't beat yourself up if you're if you're off, that's okay. There's always tomorrow to get back on. You don't need to wait for the first of next year to start again and give yourself a little bit of a break, yeah, but just, you know, if you can try and be better than you were yesterday.
Marcus Thorpe 11:30
I think that's the hard thing, right? We're our own worst critics about everything. Like nobody's judging you. You're judging yourself more than anything.
Dr. Tidwell 11:37
Dr. Diehl what do you think about accountability partners when it comes to like this whole realm?
Dr. Diehl 11:42
I think they're fantastic. And if you can start a exercise program, for example, or a nutritional program, you've got to have buy in from somebody else, if you have a spouse or a significant other, and you guys can commit to doing it together. I think that's super helpful. If you have a good friend who's looking to do the same thing, I think that's awesome, but give them a break as well. Right? You know, everybody deserves to go out and have your cheeseburger. That's okay. I do. I eat cheeseburgers absolutely now I will say what you don't want to do if you really want your cheeseburger, don't kill yourself. Don't double down. So don't go out to your favorite wing establishment. Start with wings, then get your burger, and they get your cheese fries, and then have beers with it and ice cream at the end. Now don't double down if you really want a cheeseburger. Do it, because that's enjoying life, yeah. But, or maybe get the carrots on the side and get an iced tea with it. So give yourself, let yourself live.
Lindsey Gordon 12:49
You're speaking right to Marcus.
Marcus Thorpe 12:51
I feel like, I feel like you're looking at my soul doctor.
Lindsey Gordon 12:54
We actually have an inside joke with the podcast, that every episode somehow Marcus brings up a cheeseburger. So the fact that you did it for him...
Marcus Thorpe 13:03
Was amazing. I swear it feels like you're talking to me. I'm just going to go for the cheeseburger this time. I'm not going to get the wings too, and I'm not going to get all and I might get some carrots. So thank you. That's That's good to hear. But I think you're right. You do have to allow yourself some happiness, and if that's what makes you happy, as long as there's some work on the other end of it, that's great. That's a great way to look at things.
Dr. Diehl 13:27
It's food, all of its food, and it's fuel for the body. Now, of course, we do need to add some of those fruit and vegetables in and other things as well, but our body runs on cheeseburgers really well, just maybe not for breakfast, lunch and dinner.
Lindsey Gordon 13:42
You might even start a New Year's resolution after this conversation. That's motivation right there. Let's talk about weight loss. And it just seems so trendy, especially now I go on social media and it's it fills my feed. You know, I see these influencers who are promoting products. I see these, like, I'm on the mommy blog algorithm, and I see these moms who are like, Hey, you can work in your exercise by lifting these milk jugs. You know, like when you're walking in with the groceries. I'm exaggerating. It's not like that. Or, like, the mom who's doing push-ups with the kid on her back, right? Like, I've tried that. I can't do it. It's just not going to happen. But what are some for both of you? I mean, what are some strategies you've seen that have really led to big, long-term success for the people you work with? Like, what are, I think we talked about the theme already, of being realistic and committing to one day at a time and being better than the day before. But what are some factors that we can consider that will lead to success. In addition to that?
Dr. Diehl 14:46
again, slow and steady, when I talk with patient about weight loss, I'm not looking for somebody and don't have any expectations for people to lose 50 pounds in a month. That's unrealistic. What I want to see is a positive trend moving forward. And I'm not just talking this year this month, I'm looking at the next five or 10 years. So sometimes we see patients that come in once a year, every year, they go up five pounds. That's a trend that's really not long term sustainable. But if every single year you're a little bit better than the year before. If you're down one pound, two pounds, five pounds every year. Long term, that really helps out. The scale is important to a lot of individuals, but if you look at long term health and longevity, it's not as important as exercise, healthy nutrition, not smoking, and there's probably a couple other things that are more important than the actual number on the scale. So if I see patients that are exercising more than not and eating well, not smoking, and their weight is not budging, that's probably not as important as just the number on the scale, although we all focus on that because it's certainly something that's really objective and it's right there to look at. But
Marcus Thorpe 16:08
I would think in psychiatry too. Dr. Tidwell, weight is probably one of those things that people are talking about when they're meeting with you and it's on their mind and it's a worry or it's something that they can't shake. How do you handle those conversations to try to get people in the right mindset to move forward in a successful way?
Dr. Tidwell 16:26
That is a big question, because I'll try to outline it like this. So if we're going to talk about the mental health component behind it, that would be more related to motivation, education, it is huge, especially because you mentioned, like social media, people will read things and they bring it in, and they're like, Okay, so I saw X, Y and Z, does this, this and that. So part of it is, please read about what it is you're putting I know everyone doesn't have access to the research sources that we have. But I always encourage people, please talk to us. Please talk to your primary care doctor, or those who are the specialists in your in your space, in your health care space, before you put it in your body. The second thing is, is that sometimes there are medications that really help people in terms of their mental health, and we have to have open conversations about, okay, this is going to probably help your schizophrenia or your bipolar disorder or your depression. But here are the side effects. I want you to come in and communicate about some of the things that you're noticing. If it's gaining weight, losing weight, appetite changes. So these are more so behaviors, communication, education and motivation. Sorry, to start rhyming here, but these are important when we're having these conversations, whether an outpatient or inpatient. And so when people are talking about nutrition, it's a tough journey, sometimes because people want to eat their cheeseburgers, but then you find out in conversation that they don't actually know what actually comes with a cheeseburger, like what's inside of it and how to balance it with carrots, because the meal probably comes with fries, which I love, it probably comes with something else that's probably not nutritional. They're like, Oh, okay, if I just switch it out. So truly, it sometimes just comes down to a conversation about, what else can we do to think outside the box, to help you have joy, but also dial back the calories just a little bit so we can keep you, you know, keep you healthy and able to go outside. So it’s tough, it's a tough journey.
Marcus Thorpe 18:35
It is. I want to give people hope too, because I know a lot of this podcast, at least it's like, oh, it's going to be hard work. It's going to be a lot. And the journey is going to be difficult. But I do want each of you to share, maybe not specifically about a patient, because we don't want to, you know, get into, you know, violating somebody's personal information. But just when you see people hit milestones, or they make even a small step forward, what does that do for someone, whether it's a resolution or not, when you see a small success or a big win, when it comes to your two spaces?
Dr. Diehl 19:11
Well, I think when people hit their milestone, perhaps somebody at the beginning year said they want to run, and they want to run a 5k or half marathon, or even a marathon, and they finally hit that, and they put that, you know, out on their social media feed. I think it really brings them a lot of pride and hopefully energizes them to sign up for the next event.
Marcus Thorpe 19:36
That's it, right? Just dangling that carrot a little bit of like, Oh, if I can do this, what else can I do?
Dr. Tidwell 19:40
Oh 100%, if you really want to know what we do, I'm hooping and hollering for small things and big things. I'm like, yes, yes. Oh my goodness. And the pride, I love that you said, it's the pride, it's the joy, and even if it's not like the full journey, and we're celebrating, oh, I ran a mile or I ran two miles, I'm genuinely ecstatic. So I think we're sharing in this joy of okay, we're marching forward. We're getting somewhere it is just so fun. And it's not always like a physical thing. Sometimes the mental goals or relationship goals, and how people are just navigating life, and they feel a more sense of peace. That might be the goal. I just want to be more peaceful in my mind. And so when you start to see that emerge, the joy that they have of overcoming some of those, those stuck points, boy, I'm high fiving people in rooms I have, and I'll keep doing it. That's great. It's so fun. It's so fun to just see people kind of get closer.
Dr. Diehl 20:38
I think those highs that we get from reaching our accomplishments or having a great workout. Those are great. Those are wonderful. But I think we also need to realize that everybody has a bad day. There are times that, you know, maybe I work out six days a week, I don't feel great every single one of those days. That's okay. You just need to realize that's part of that's part of it. If you, if you like to do races, you do have to realize that if you're doing a marathon, you're training for six months, and you can't pick the weather that day right? Yeah, it can. It can get folks down. But you do need to have some of those little moments that you can remember and go back to and celebrate and say, Yeah, well, there have been some good days in there. I need to get back at it.
Lindsey Gordon 21:26
I had a teacher in high school, and I think about her often. She was a marathon runner, and she said to us as a class all the time, she said, as you grow and keep going in life, you're going to get to a point where you have to figure out one thing to do for yourself every single day. And I always, I sat there and I'm like, Well, I had no responsibility, right? Like, I just had to show up for practice, get good grades, whatever. I'm like, what does she mean by that? But now I know exactly what she means, and it's that, you know, going for a walk, going for a run, reading a book, whatever it is. I think when you talk about finding peace, you know, doing a hobby or craft, something that like brings you peace, something that brings you joy, some of those successes can be hard to measure, right? It's not like, oh, I gave up alcohol for six months or a year or whatever. It could just be a feeling. It could just be, hey, I feel better. And that's a win, right? Because at the end of the day, you're the judge.
Marcus Thorpe 21:26
I like it. I think this has been an awesome conversation. I've really enjoyed it. We do want to do a little bit, we love to get to know you two a little bit more beyond just your expertise. So we did a little bit of a fun round asking you a couple questions. You guys down with that? Does that sound okay? Absolutely. Sounds good? Let's start with Dr. Tidwell, maybe something that you've achieved in your either life or career. It doesn't have to be necessarily a resolution, but just something where you're like, man, was I proud of myself, or this is what I set out to do, and I accomplished it.
Dr. Tidwell 23:01
So I know that this goal started on January 1. And I started this podcast by saying, I don't make resolutions. Now that sounds contradictory, but it happened. It started on January 2023 Yeah, no, 2024 and I wanted to know more about the Bible firsthand, and I had an accountability partner. I didn't realize I did at the moment, but I was like, Oh, let me just see if I can do this as an adult, see if I can read the whole thing come to find out that my best friend was doing the same. And so we made a pact. I was like, Okay, this is going to be hard, but I think we can do it this year. So I will say that as of December 31 2024 we finished the Bible together. And when I say the journey was hard, there were some days we traveled. My husband and I went to Japan, and I was not thinking about reading anything. I was, I was out here having a good time, and I came back and I was behind, and she had grace. She was like, It's okay. I know you were out there living your life. Just go on and catch up for it. You got it. And so we made it to the end. A lot of discussion, a lot of spiritual changes for myself and her. But it was, it was impactful. I was like, oh gosh, we can do this. So now we have new goals. We have new goals that are not resolutions.
24:24
Okay, I love it a goal, new goals.
Dr. Tidwell 24:27
So, yeah, where we failed? Personally, me myself last year, I had goals of not shopping for a year. Imma, tell you straight up by February 2024, that failed immediately. So the goal was really, instead of shopping for things, try to make them. So we're channeling our energy from last year knowing we had accountability, we're gonna channel it to this year of sewing together. I love that. And it was one of those things like, okay, we can do this. We are gonna find it, we're gonna troubleshoot, figure this out. But it was fun. It was enjoyable. It was hard, but it was like that kind of fun. That's hard or hard, that's fine.
Lindsey Gordon 25:05
That's great. I love it. Dr. Diehl, you are an expert in the sports medicine space. What's your favorite? What are your favorite sports teams? What are your franchises?
Dr. Diehl 25:15
I am an Ohio boy through and through, so I love Cleveland Indians, the calves tortured soul with the Cleveland Browns here, here in town. I did graduate from Ohio State, and I do enjoy the Buckeyes. Most of the events that I go to are Columbus Crew events. That's one of the teams I actually work with the team, yeah, so I am at a lot of games.
Marcus Thorpe 25:47
That's a blast. What do you order for food when you go to a game? What's the go to?
Dr. Diehl 25:50
That's a really good question. I really try and not go to the games hungry, you can go broke. And also, if you really trying to find something healthy as a whole meal, it's not super easy. Yeah. So you haven't something nice and healthy before you go, you're not hungry, so when you go, you have a treat, or whatever it be, whether you get an ice cream or if you want to have a beverage or something like that. So.
Marcus Thorpe 26:21
Yellow mustard or stadium mustard? I guess that's the question, right?
Dr. Diehl 26:27
stadium.
Marcus Thorpe 26:28
stadium? That's the right answer. And if you're at home going, it's not the right answer, then you're wrong.
Lindsey Gordon 26:35
And we know what your favorite candy is. Dr Tidwell, we had a fun little conversation before we stopped recording, about what the nerd clusters,
Dr. Tidwell 26:41
the nerd clusters, I wasn't sure what the name was. Yeah, nerd rope. Nerd up. Yeah,
Lindsey Gordon 26:47
clusters. Oh my gosh. So that's your little it's your favorite treat. Oh,
Marcus Thorpe 26:50
I love it. And how about unplugging from work? You're both really involved in your work. I know you wouldn't work at OhioHealth if you weren't, but when you want to unplug, for each of you, what would it be? What do you like to do?
Dr. Tidwell 27:01
Oh, I'm on the dance floor somewhere, dance floor, and that probably includes skating rink, because you can dance while you're there too.
Marcus Thorpe 27:07
Dr. Diehl, when you want to unplug, what is it?
Dr. Diehl 27:12
I enjoy getting outside and exercising, whether it be running, cycling. Love mountain biking. Of course. I know we don't live in the mountains. And also going for hikes, if we can find a nice place to go
Marcus Thorpe 27:25
Lots of places around here for that too. Yeah, you guys have been awesome. Thank you so much for this. Have a great year of 2025. We hope to have you back on the podcast sometime soon, because this has been a really great conversation. So thank you to both of you.
Dr. Diehl 27:37
Thank you very much guys.
Marcus Thorpe 27:40
Of course, we thank you for joining us for this episode of The Wellness Conversation an OhioHealth podcast. Before we wrap up, we do invite you to follow us on all major social channels, making sure you stay up to date on any new episodes as well as health and wellness topics. If you're looking for more information on OhioHealth services, maybe it's psychiatry, maybe at sports medicine, you can visit ohiohealth.com
Lindsey Gordon 28:01
The information in this episode will also be available on the podcast page. Also be sure to subscribe and join the conversation. One final note before we say goodbye on this episode, we're just getting started. Reviews and ratings help us keep the conversation going with you and allow others to find us and join the conversation too. As always, thank you for joining us.