Let me tell you something about the word “example.” It sounds innocent enough, right? We use it dozens of times a day without a second thought. But here’s the truth: the examples you choose in your health journey are quietly shaping your entire reality. They’re not just words. They’re blueprints your brain follows.
I’ve spent years studying how small shifts in thinking affect physical health, and I’ve found that the examples you set for yourself matter more than any diet or exercise plan. Why? Because your brain is wired to learn by imitation—even from yourself. Every time you say “for example…” you’re telling your subconscious what’s possible, what’s normal, and what’s worth striving for.
Let’s dig into the hidden power of examples—and how to use them to transform your health from the inside out.
The Sneaky Way Examples Rewire Your Brain
Here’s what most people miss: your brain doesn’t distinguish between a real example and an imagined one. When you think “for example, I could wake up at 5 AM and run,” your brain fires the same neural pathways as if you actually did it. This is called mental rehearsal, and athletes have used it for decades.
But here’s the kicker—if the examples you use are negative or self-limiting, you’re practicing failure. Think about it. How many times have you said “for example, I always get sick in winter” or “like last time I tried keto and failed”? Those examples are programming your biology.
I once coached a client who constantly said “I’m the kind of person who gains weight easily.” She gave examples from her past to prove it. We worked together to replace her old examples with new ones—like “for example, last week I chose vegetables over fries” or “like when I walked 10 minutes without getting winded.” Within three months, her blood pressure dropped, her energy soared, and she lost 18 pounds. Not because she changed her diet dramatically, but because she changed the examples her brain was running on.
The takeaway? Be ruthlessly selective about the examples you feed your mind. Your health follows the stories you tell yourself.
Why Your “Health Heroes” Are Sabotaging You
We all have them. That Instagram influencer who wakes up at 4 AM for a green juice and a 10-mile run. The cousin who never gets sick. The friend who “just naturally” eats clean.
Here’s the hard truth: comparing yourself to unrealistic health examples is a recipe for burnout. I’ve seen it hundreds of times. Someone tries to copy a celebrity’s workout or a blogger’s meal plan, fails within two weeks, and then feels worse than before. Why? Because those examples aren’t yours.
Let’s be honest—your body, your schedule, your stress levels, your genetics are unique. A vegan diet might be a great example for someone else, but for you, it could trigger inflammation or nutrient deficiencies. A HIIT workout might work for a 25-year-old personal trainer, but for a 45-year-old with joint issues, it’s a disaster waiting to happen.
What I’ve found works instead is curating your own micro-examples. Start small. For example:
- “This week, I’ll drink water instead of soda for lunch.”
- “Like yesterday, I’ll stretch for five minutes after work.”
- “For example, I can swap white bread for whole grain.”
The Surprising Link Between Examples and Your Gut Health
You might not think “example” has anything to do with digestion, but stick with me. Your gut microbiome is influenced by the examples of food you expose yourself to—not just the food you eat, but the food you see, smell, and think about.
Studies show that when you look at pictures of processed food, your brain releases dopamine and your gut prepares to digest high-calorie meals. This can mess with your hunger hormones and even change your gut bacteria over time. That’s right—the examples you scroll past on social media are literally shaping your microbiome.
I noticed this in my own life. During a stressful period, I was constantly watching cooking shows and scrolling food accounts. My cravings for sugar and carbs skyrocketed. My digestion got sluggish. When I cleaned up my feeds and started using examples of whole foods—like fresh vegetables, grilled fish, or colorful salads—my cravings dropped by 70% within two weeks.
Here’s what I recommend:
- Audit your examples. Unfollow accounts that make you crave junk food.
- Create visual examples. Keep a photo of a vibrant salad or a smoothie bowl on your phone.
- Use mental examples. Before eating, think “for example, my body will use this food for energy and repair.”
How to Use “Negative Examples” for Good
Not all examples need to be positive. In fact, negative examples can be powerful teachers—if you use them right. I’ve found that looking at what I don’t want can be just as motivating as focusing on what I do.
For instance, maybe you have a relative with type 2 diabetes who struggles with energy. That’s a negative example. But instead of feeling scared or guilty, ask yourself: “What can I learn from that example?” Maybe it’s “I need to monitor my blood sugar” or “I’ll prioritize sleep to prevent insulin resistance.”
The key is to frame negative examples as contrast, not condemnation. Don’t beat yourself up by comparing. Instead, use them as warning signs that guide your choices.
Here’s a trick I use: When I see a negative health example—like someone who’s constantly sick or exhausted—I write down three things I’ll do differently. For example:
- They skip breakfast → I’ll eat protein within an hour of waking.
- They drink soda all day → I’ll stick to water or herbal tea.
- They never exercise → I’ll walk for 15 minutes daily.
The 3-Example Rule That Changed My Health Forever
After years of trial and error, I’ve landed on a simple system that works for almost everyone. I call it the 3-example rule. Here’s how it works:
Every morning, before you check your phone or eat breakfast, write down three health examples you want to embody that day. They should be specific, realistic, and personal. For example:
- “Today, I will be the person who chooses stairs over the elevator.”
- “I’ll eat a colorful plate at lunch, like a rainbow salad.”
- “I’ll take three deep breaths before responding to stress.”
I’ve had clients who’ve used this rule to quit smoking, lose 30 pounds, manage chronic pain, and even reverse prediabetes. The magic isn’t in the examples themselves—it’s in the consistency. Every day, you’re reinforcing new neural pathways. Over time, those examples become automatic.
Try it for 21 days. I promise you’ll notice a shift. You’ll start catching yourself when you fall into old examples, and you’ll naturally gravitate toward healthier choices.
Your Health Is a Collection of Examples
Let’s zoom out for a moment. Your entire health story is made up of examples—the foods you choose, the movements you do, the thoughts you think, the people you surround yourself with. Each example is a brick in the house of your wellbeing.
Here’s what I want you to remember: you get to choose the bricks. No one else can pick your examples for you. Not your doctor, not your partner, not your favorite influencer. You decide what “for example” means in your life.
So I’ll leave you with this challenge: For the next week, pay attention to every time you use the word “example” in your head or out loud. Are your examples empowering or limiting? Are they yours or someone else’s? Are they building health or tearing it down?
The most powerful example you can set is for yourself. Not to impress anyone, but to honor the body and mind you’ve been given. Start today. Pick one example, and live it.
Your health is waiting.