Hosts: Andrew Dewar & Catherine Collins

Ever feel like you're stuck in a loop of “I’ll do it later”? You're not alone. In this episode, we unpack why procrastination isn’t a character flaw — it’s part of being human. And more importantly, we share real strategies (and deep compassion) to help you take that first step forward.

• Why procrastination is not laziness — it’s actually how your brain protects you
• How procrastination is often a self-worth issue in disguise
• The science behind why starting is the hardest part
• Why “future you” is your best productivity hack
• The tools, systems, and mindset shifts we use to get things done without burnout
• How scaffolding and environment design beat willpower every time

• The “Future Me” Hack: Leave little love notes for tomorrow’s you
• Light the First Log: Do the smallest possible action to build momentum
• Habit Stacking (from Atomic Habits)
• The 5-Minute Rule: If it takes less than 5 minutes, do it now
• Environmental Scaffolding: Use cues like headphones or a clean desk to trigger deep work
• The Magic of Timing Tasks: Most dreaded tasks take less time than you think
• App & Tech Tools for focus and productivity

• 📱 Opal App – Focus tool that blocks distractions on your phone
• https://www.opal.so
• 🎧 Brain.fm (Free YouTube Version) – Binaural beats to help you focus
• https://www.youtube.com/@BrainfmApp
• 📖 Atomic Habits by James Clear
• https://www.amazon.com/dp/0735211299?tag=5yy-20
• 📖 Hidden Potential by Adam Grant
• https://www.amazon.com/dp/0593653141?tag=5yy-20

• “Future me will thank me for this.”
• “Light the first log.”
• “Progress beats perfection.”
• “If it’s less than five minutes, do it now.”
• “You're not behind — you're just beginning.”

Cat: Finally scheduled a dentist appointment that’s been on the list for a year.

Andrew: His daughter received two scholarships — proof that effort pays off.

If you know what you want to do, but keep putting it off, coaching may help. We specialize in helping people get unstuck, build momentum, and create a life they love — one day at a time.

👉 Book a Clarity Call → https://fiveyearyou.com

📧 Email us → hello@fiveyearyou.com

📸 Follow us → https://instagram.com/fiveyearyou

⚠️ Reminder:

You’re not lazy — you’re just tired, overwhelmed, or misaligned. Give yourself grace, use the right tools, and take one small step today.

#StopProcrastinating #FiveYearYou #SelfWorthJourney #ProductivityTips...

Hosts: Andrew Dewar & Catherine Collins

This episode isn’t about weight loss fads or rigid diet plans. It’s a real, raw look at how we changed our lives through self-worth, gut health, and intentional choices. We didn’t set out to lose weight — we set out to feel better. The 50-pound loss? That was just a powerful side effect.

• Why this wasn’t a weight loss journey — it was a mental health journey
• How healing the gut transformed everything from energy to skin
• What autoimmune symptoms disappeared after our food changes
• Why we focused on feeling better, not counting calories
• How boredom and procrastination fuel emotional eating
• The 3 key mindset shifts that helped us keep the weight off

• 📖 The Plant Paradox by Dr. Steven Gundry
• https://www.amazon.com/dp/006242713X?tag=5yy-20
• 📖 Gut Check by Dr. Steven Gundry
• https://www.amazon.com/dp/0062911804?tag=5yy-20
• 📖 Fast Like a Girl by Dr. Mindy Pelz
• https://www.amazon.com/dp/1401969925?tag=5yy-20
• 📖 Fast This Way by Dave Asprey
• https://www.amazon.com/dp/0062882864?tag=5yy-20
• 📖 Calm Your Mind with Food by Dr. Uma Naidoo
• https://www.amazon.com/dp/0316312493?tag=5yy-20
• 🔬 23andMe Health + Ancestry DNA Kit (Used for discovering gluten and beef sensitivity)
• https://www.23andme.com
• 💧 Tap Water Database (EWG Water Quality Tool)
• https://www.ewg.org/tapwater/
• 🧠 Brain Health Coaching by A Mind For All Seasons
• https://www.amindforallseasons.com

• Food is either fueling you or inflaming you
• Weight loss came after gut healing — not calorie counting
• Organic food costs balanced out by skipping processed snacks
• Fasting helped us become aware of emotional and boredom eating
• You don’t have to exercise first — we didn’t! Year 1 was about food and mindset
• Feeling better led to more energy, and more energy led to action
• True transformation begins with self-worth

• Joint iPhone Notes to track food sensitivities
• Organic, anti-inflammatory grocery list
• Daily minerals & supplements (Vitamin D, Magnesium, Vegan Omega-3s)
• Simple meals = fewer decisions = less temptation
• “Will future me thank me for eating this?” (our mental mantra)

We don’t offer medical advice — but if you're ready to build a five-year plan focused on clarity, wellness, and joy, let’s talk.

👉 Book a Clarity Call → https://fiveyearyou.com

📧 Email us → hello@fiveyearyou.com

📸 Instagram →

In this episode, Andrew and Catherine open up about what it really means to “not feel ready.” Whether it’s rollerblading again as an adult, starting a business, or making a major life change, the truth is: you may never feel fully ready—and that’s okay. This episode is here to help you take that first step anyway.

• Why waiting to feel ready might be holding you back
• How to reframe fear as a signal, not a stop sign
• Real client stories about starting before you felt “ready”
• What neuroscience says about creating a new version of yourself
• The difference between being avoidant and being aware
• Why coaching, accountability, and micro-moves create momentum

1. Do it badly: Anything worth doing well is worth doing horribly at first
2. Create space to be a beginner again
3. Focus on joy, not outcomes
4. Take the first step, not the full staircase (MLK Jr.)
5. Try new things without monetizing them
6. Ask: What could I do today that’s just for me?

• Book: Breaking the Habit of Being Yourself by Dr. Joe Dispenza
• https://www.goodreads.com/book/show/13562982-breaking-the-habit-of-being-yourself
• Quote Reference: Rumi – “As you start to walk on the way, the way appears.”
• https://www.goodreads.com/quotes/106298-as-you-start-to-walk-on-the-way-the
• Quote Reference: Martin Luther King Jr. – “You don’t have to see the whole staircase…”
• https://www.goodreads.com/quotes/948-you-don-t-have-to-see-the-whole-staircase-just-take
• Audible Free Trial (for the books mentioned):
• https://www.amazon.com/dp/B00NB86OYE?tag=5yy-20

Catherine – Getting book ideas from her vibrant Instagram community

Andrew – Watching the Winnipeg Jets win in overtime and feel alive again

Website → https://fiveyearyou.com

Instagram → https://instagram.com/fiveyearyou

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