In this Expert Support Series webinar, Michael Cupps—marketing executive, cancer survivor, and author of Time Bandit—shares his personal and practical approach to building and breaking habits for lasting results with GLP-1 medications.
Drawing from his own health transformation after surviving colon cancer, Michael brings a grounded perspective to habit change—one rooted in small, consistent actions rather than perfection. As host of The Habit Architect Podcast, he explores how everyday routines become automatic, and how simple shifts can drive real, sustainable wellness and weight management. Scroll down for a full breakdown with timestamps, key takeaways, and actionable insights from Michael’s conversation.
7 Key Takeaways and Actionable Insights
1. Habits Drive 40% of Daily Behavior (04:00)
“You don’t remove habits—you replace or reshape them.”
Action Step: Identify one automatic habit that no longer serves you and plan what you’ll replace it with. A void in behavior often leads back to the old routine.
2. Medication and Lifestyle Create Long-Term Success (05:00)
Michael shared that while GLP-1s can be transformative, lifestyle habits are the difference between short-term results and lasting change.
Action Step: Pair your GLP-1 use with daily lifestyle support—nutrition, movement, and tracking. Behavioral coaching doubles your likelihood of keeping weight off.
3. Make Health Personal, Not Perfect (10:00)
Michael’s own journey began by quitting alcohol and focusing on reducing visceral fat after surviving colon cancer.
Action Step: Anchor your health goals in something deeply personal—such as energy for family, disease prevention, or longevity—so motivation turns into meaning.
4. Use Micro-Habits to Stay Consistent (15:00)
Whether walking five miles a day or doing a five-minute “5×5” body-weight workout, Michael emphasizes that small, consistent actions compound over time.
Action Step: Choose one micro-habit you can repeat daily—such as a short walk, mindful breathing before eating, or one healthy swap.
5. Breaking a Habit Starts with the Trigger (17:00)
“There’s a moment between reaction and action. If you can capture that moment, you can make different choices.”
Action Step: Notice when and why your habit activates—stress, boredom, or fatigue—and create friction. Move temptations out of sight, delay your reaction, or replace the behavior with a short pause.
6. Building a Habit Requires Purpose (20:00)
Michael highlights that vague goals like “I want to be healthy” fail because they lack purpose and clarity.
Action Step: Write down one new habit you want to build and define why it matters. Make it obvious (visual cues), easy (start small), and rewarding (track your streaks).
7. Q&A Insights: Keep It Simple and Compassionate (26:00–41:00)
In the audience Q&A, Michael reminded participants to give themselves grace when motivation dips.
Actionable Highlights:
- Stay hydrated and find your rhythm—small, consistent sips add up.
- Redefine exercise as movement you enjoy.
- Use short pauses to prevent impulsive actions like snacking or scrolling.
- Replace screen time with audiobooks, music, or light activity.
- Focus on consistency over perfection—every restart counts.
Building & Breaking Habits Resource
Download Michael’s free Building and Breaking Habits PDF Guide to start applying these tools before the session.
Learn More About Michael Cupps
Explore more from Michael and his work on habits and behavior change:
- Book: Time Bandit – Learn how to reclaim your focus and energy by mastering the moments that shape your day.
- Podcast: The Habit Architect – Listen to expert interviews and practical advice on building habits that last.
- Mobile App: Time Bandit – Stay focused and accountable with simple tools to build habits that stick.
