10d • 💬 General Discussion
Addition Before Subtraction: Why Real Change Starts by Adding, Not Fighting Yourself
One of the biggest patterns I see when coaching people, and one I lived myself through every transition, is this urge to overhaul everything at once. We decide to “get healthy,” “go raw,” or “start working out,” and our brain immediately jumps to elimination mode. No more this. Never again that. All or nothing.
But real change does not work like that. And more importantly, your brain is not wired for it.
Here is something simple that says a lot. When you decide to start exercising, you do not immediately stop sitting. You add movement into your life first. You still sit. You still rest. You build capacity. That same principle applies to food, habits, and identity shifts.
Why the brain needs addition first
From a psychology perspective, the brain learns safety and capability through success. When you add one doable action, your nervous system gets evidence that says, “I can do this.” That evidence matters. Small wins create dopamine, not deprivation. Dopamine is what builds motivation over time.
When you jump straight to elimination, especially with food, the brain often interprets it as threat or deprivation. That is when cravings increase, resistance shows up, and the familiar stop start cycle begins. It is not because you are weak. It is because your brain is doing its job to protect you.
Addition gives your brain proof before you ask it to let go of anything.
Reduction is powerful, elimination is earned
There is also real power in reduction. Reducing before eliminating creates flexibility and trust. You are not telling your body, “You are wrong.” You are saying, “We are learning something new together.”
Think of it like a dimmer switch instead of an on off button.
Instead of cutting out cooked food completely, you reduce the portion. Instead of removing comfort foods, you delay them. Instead of forcing perfection, you build preference.
This is how habits actually stick.
What “delaying” looks like in real life
Delaying is one of the most underrated tools in lifestyle change. It is not denial. It is sequencing.
For example, instead of starting your day thinking about what you cannot eat, you begin with a raw meal first. Fruit. A smoothie. A simple salad. Something easy, accessible, and satisfying.
And simplifying that meal matters. The easier it is to choose, the less mental energy it takes. This removes decision fatigue, which is one of the biggest reasons people stop.
When food feels complicated, the brain defaults to what is familiar.
A raw meal does not need to be fancy. In fact, the simpler it is, the more likely you are to repeat it. Repetition is how new habits form.
Later in the day, you might have a big filling salad and still include a small portion of lentils. I love lentils for this stage. They act like a topper. They add warmth, density, and familiarity without overpowering the meal.
Then over time, maybe that cup becomes half a cup. And the salad gets bigger. No force. No panic. Just progression.
This is not your body fighting you
A lot of people think their body is resisting change. In my experience, and through both research and coaching, it is usually the mind, not the body.
We did not grow up in environments where food was picked fresh and eaten simply. We grew up in a world of convenience, packaging, stimulation, and constant availability. That programming runs deep.
So when you struggle to change your diet, it is rarely because your body does not want health. It is because your nervous system is attached to familiarity.
That is why I always say you need a mind plan, not just a meal plan.
Your brain is not wrong. Your body is not wrong. They are responding to years of conditioning. Once you understand that, the fight stops.
The role of healthy fats during transition
During transition, including a small amount of healthy fat can be incredibly supportive. It helps mimic the density people are used to from heavier foods.
This can reduce feelings of deprivation and make meals feel more satisfying.
In my experience, keeping fats around 15 to 20 percent or less of the overall diet works best, especially if weight loss, energy, or reducing inflammation is the goal. This mirrors what I have seen not only in my own journey but also in others who have mastered a raw inspired approach.
Again, this is not about extremes. It is about strategy.
Why “raw inspired” works better than rigid rules
Dogma can put people into a start stop cycle. “I am raw” or “I failed.” That mindset creates pressure, guilt, and burnout.
Raw inspired is different. It is kind. It works with your body and your mind. It allows room for learning, adjusting, and growing.
Detoxes can be powerful, but they are not beginner tools. They are advanced options. When people jump into strict detoxes too early, they often rebound right back to their comfort zone.
The goal is not to run from food. The goal is to learn to love the foods that love you back.
Comfort creates consistency. Consistency creates results.
This is how we stop fighting ourselves
When we shift from elimination to addition, from force to understanding, everything changes. We stop fighting other people. We stop fighting our bodies. We stop fighting ourselves.
We work with biology. We work with psychology. We respect the pace of real transformation.
This is how health becomes a lifestyle, not a temporary fix.
If you are ready to simplify this and finally make it stick, this is exactly what we do inside my VIP community. Mindset. Tools. Support. No pressure. No perfection.
Join me. Let’s make 2026 the year it all comes together.
Raw vegan doesn’t have to be hard Let me show you the easy way.
Raw vegan made easy.. By early next year, after years of trying, you can be living as a healthy raw inspired vegan who actually sustains it.
Coach JJ
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Addition Before Subtraction: Why Real Change Starts by Adding, Not Fighting Yourself
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