You Are What You Consume — Through People

Guest Post - Nat Galloway

You Are What You Consume — Through People
We all know the phrase “you are what you eat” or “you are what you watch.”
But one of the most powerful and often overlooked truths is:

You are who you spend time with.

Not in a surface-level, motivational-quote kind of way. In a real, psychological, behavioural way. You adopt the standards of your environment. You absorb the behaviours of your group. And over time, you become them.

Even Guards Turn into Inmates
It’s clear in extreme environments, such as prisons. Over time, even the guards—people trained to maintain control—begin to speak, think, and behave like the inmates.

Why?
Because exposure rewires behaviour.

Live in a particular environment long enough, and dysfunction becomes familiar. You adjust just to survive in the space, even if it means becoming someone you never meant to be.

That same principle applies outside of prison walls, too: in your job, your gym, your circle of friends.  If the energy is weak or toxic, it pulls you down.

People Stay Attached to the Wrong Circles
And the most challenging part? Most people won’t leave.

They stay loyal to low-standard circles because they’re afraid of being alone. Because it’s what they’ve always known. Because deep down, they don’t believe there’s anything better.

But that loyalty comes at a cost.

You’ll:

• Pick up habits you don’t respect
  
  

• Start thinking in ways that don’t serve you
  
  

• Accept behaviours you would’ve rejected a year ago
  
  

I’ve seen it. I’ve lived it. And I’ve walked away from it.

I Let Drinking Culture Define Me for Too Long
When I was in the Army, I let the drinking culture set the tone. Work hard, drink harder. That was the norm. And I went along with it.

Every weekend reset me. Every Monday felt like crawling out of a hole. It wasn’t a strength. It was avoidance disguised as bonding.

I don’t live like that anymore. Now, I only surround myself with people who add value, not drain it.

I’ve Moved On—Literally and Figuratively
I’ve moved a lot in life. Before I turned 16, I’d already lived in Wales, Germany, and England, and moved house 9 times. Joined the Army and moved another 4 times in 6 years. Then I moved to Canada.

I’ve never had the luxury of staying still, and it’s made me better. I’m not afraid to walk away from people if the energy no longer aligns. I’ve had to make new friends before, and I can do it again.

That’s why I don’t cling to relationships just because of shared history.I care about shared standards.

I’ll Always Believe in Second Chances
People make mistakes—we’re human. But if it’s a pattern, not a one-off… If it’s continued disrespect, not a slip-up… If their turbulence becomes a storm in your life…Then why keep holding space for it?

You don’t need to carry other people’s chaos to prove you’re loyal. Let them go find the standard they’re willing to live by. And get back to chasing your own.

I Don’t Do These Anymore

I don’t hang around negative people.
In the Army, the last thing you want beside you is someone who complains about everything.
Venting? Sure, that has a place—dark humour gets you through. But when it’s constant negativity, no perspective, no ownership? That mindset spreads like mould—and I’m not letting it get on me.

I don’t hang around cheats.
If you cheat in your relationship, your training, or your work, you’ll cheat in your mindset too.
That kind of energy rubs off. It creates rot in your circle. I’m not lowering my standard to stay liked.

The same goes for the guys who talk about other women when they’ve got a wife and kids at home. “Oh my god, look at the ass on her…” Nah, bro. You’ve got a family. Show them some respect. If that’s how you speak, I don’t want to be around it.

I don’t surround myself with people who mock effort.
If someone makes fun of you for training hard, eating well, or pushing yourself, it says more about them than you. That’s their own failure trying to drag you into comfort. If effort makes you a target, you’re in the wrong room.

My Social Life Now Looks Like This

• Going for a hike
  
  

• Smoking meats in the yard
  
  

• Hill sprints with mates
  
  

• Real conversation, real laughs, shared growth
  
  

We’re not perfect. We’re not pretending. But we’re moving forward. And that’s the only direction I’m interested in.

For Those Who Struggle With Letting Go
If you’ve never had to move or restart your life in a new place, I get it—it’s harder to leave behind old friends or shift your circle. But sometimes comfort is the anchor keeping you stuck.

Ask yourself honestly:

• Do they raise your standards?
  
  

• Do they speak with respect?
  
  

• Do they support your growth, or resist it?
  
  

If the answer is no, it’s time to make space.Because better people can’t find you if the wrong ones surround you.

Final Thought
You are what you consume—and that includes the people around you. Every conversation, every choice, every habit is shaping who you are. So make it count. Because your environment always wins.

If you're ready to elevate your circle and surround yourself with a team that challenges you to grow, book a call with me or one of our coaches at www.masterathletic.com. Let’s build the right environment—together.

Nat Galloway
Coach, Master Athletic Performance