The Power of Daily Habits: Tim Cochrane Of BYGOLDEN On How Small Health Changes Can Lead to Big Results
An interview with Dr. Bharat Sangani
Everyone has goals, winners have systems: Goals provide direction, but systems, consistent habits, routines, and strategies ensure progress and sustainability. Winners focus on optimizing systems, making success a result of deliberate, daily effort rather than relying solely on their end vision.
When it comes to health and wellness, small, consistent changes often have the most profound impact. Daily habits, whether in nutrition, exercise, mindfulness, or sleep, can accumulate to create lasting transformations. In this series, we aim to explore the power of small, intentional actions and how they can lead to big health results over time. As a part of this series, we had the pleasure of interviewing Tim Cochrane.
Tim has spent 14 years as a professional firefighter. In that time, he’s featured in the Australian Fire-fighters calendar on 3 occasions, being elected to local government & founded a successful skin, wellness & aesthetic clinic. Tim’s passion lies in everything health, wellness & self-development.
Thank you so much for your time! I know that you are a very busy person. Our readers would love to “get to know you” a bit better. Can you tell us a bit about your ‘backstory’ and how you got started?
From the age of 5, I have vivid memories about wanting to pursue a career in firefighting. I don’t know if it’s innate or taught, but I’ve always had a natural self-belief that I can achieve anything. I am grateful for the opportunities that my career has given me, however 5 years into the job, it felt like something was missing.
This led me to run for Local Government. Without a political bone in my body, I had a vision of the change I could create. The experience was eye opening to say the least. I learnt that we are all truly diverse in thought, compassion & ideals. I learnt that some people live on the surface, whilst others care to make genuine change. Although this was a great experience, you won’t see me returning to the political sphere.
From politics, I founded a commercial furniture company, that produced the world’s first Solar powered workstations & outdoor furniture. We supplied schools, universities & private industry across Australia. I loved the company, concept & logistical challenges, however we were unable grow with the rising costs of materials through covid. In the end, cost of raw materials spelt an end to the company, along with growing cautionary spend in the education sector, with a reduction in overseas students studying in Australia.
All these experiences have led me to where I am now (and I’m not saying I’m done) however, my biggest passion is creating, developing & leading teams. I’m curious about people & what their motivating factors are.
3 years ago, my wife & I founded BYGOLDEN, a skin wellness & aesthetics business. We have built the most incredible team, who are committed to our vision. You would think firefighting would be the career that gave me purpose, but it’s not. It’s building a team that isn’t confined by red tape, policy & virtuous nonsense!
None of us can achieve success without some help along the way. Is there a particular person that you are grateful for, who helped get you to where you are? Can you share a story?
I am eternally grateful for my partner, Marlie.
I have had some crazy ideas over the 10 years we’ve known each other. Looking back, I’m shocked some of them came out of my mouth, however, they have always been met with “Go for it!” I’m lucky, as my parents were the same.
On reflection, you can have grit & determination, but the support of your friends & family is the key to successfully navigating your ambitious goals.
You are a successful leader. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
Be curious
Ask questions and truly listen. If you’re doing most of the talking, you’re likely missing valuable insights. You need to understand your team on a deeper level. In my view, the core pillars of leadership are empathy and competence. A great leader takes the time to deeply understand their team while demonstrating the skill to navigate challenges and guide them effectively. This can only be achieved if you’re curious & genuinely interested in learning about your team.
Understand before you act
We can all jump to conclusions; It’s a learned skill to listen & ask questions prior to acting. Over the years, I’ve learned that all is not what it seems on the surface. Overall, a phenomenal leader inspires others through a clear vision, integrity, and unwavering commitment to their values. A great leader fosters trust by empowering the team, listening actively, and making decisions that balance empathy with strategic thinking.
Unwavering self-belief
Even the most important aspects of your life are all relatively meaningless in the grand scheme of things. We all suffer from imposter syndrome; the only difference is I recognize this & understand that we are all winging it. Importantly, a good leader doesn’t need to have all the answers, they just need to find & inspire the people that do.
Ok, fantastic. Let’s now turn to the crux of our interview. Can you share a small health habit you adopted that had an unexpectedly large impact on your physical or mental well-being? What inspired you to make that change?
I shudder that I’m mentioning this, as it plays into every bogus self-help professional’s message…. But cold plunge has had such a transformative impact on my life. I’m fortunate to live near the ocean in Melbourne, where the temperature of the water is consistently low!
There is not another activity on the face of this earth, that can completely change your mood & enthusiasm for life in under 60 seconds.
What advice would you give to someone who struggles with consistency? How can they build daily habits without becoming overwhelmed?
We all struggle with consistency. Anyone who tells you otherwise is either lying, or an extremely rare outlier!
Don’t track your progress when you first start with daily habits, just show up & do the work. If I’ve only got 20% energy to give to my daily habit, it’s 100% of what I had that day. We’ve been conditioned by social media & podcasts to feel inadequate if we’re not hitting a ‘hole in one’ every day & It’s just not realistic.
When I was preparing for the Australian fire-fighters calendar, I made sure every part of my preparation was perfect, however other pillars of my life were impacted. Looking back, it was such a sad, lonely & challenging time in my life.
The lesson is, keep time for yourself, relationships & things that make you smile. Find your ‘why’ & let it drive your consistency.
How do you identify which habits are worth focusing on, and which might not provide meaningful results? Do you use any specific frameworks or tracking methods?
You must be self-aware & honest. Are you proactively procrastinating by picking the low hanging fruit that makes you feel like you’re achieving, when deep down, you know the needle hasn’t moved.
Any habit that improves your sense of health & wellbeing is worth it… But you can’t do them all, so pick 1 that fits with your fitness goals, 1 that fits with mindset & one that fits with lifestyle.
I have my daily non-negotiables written down & locked as my phone screen saver. It makes it hard to forget what needs to be done. If anything, it acts as a sobering reminder that you’ve had time to look at your phone, so you have time to put in the work.
Can you explain how compounding benefits work when it comes to daily health habits? Have you experienced any surprising long-term transformations from seemingly small changes?
Compounding benefits in daily health habits work much like interest in a savings account: Small, consistent actions build on each other over time to create significant, transformative results. For example, maintaining a routine of daily stretching or a short morning workout may seem minor initially, but over months and years, it can lead to better flexibility, reduced injury risk, increased energy & a consistently positive outlook on life. It’s hard to quantify small changes over long periods of time, however in deeper reflection, I feel I’m a much more rounded, balanced & at peace person compared to 5 years ago.
What are “5 Health Habits That Lead to Great Results ”?
1. ‘Shop early’ & move before 7am: When preparing for the Australian Fire-fighters calendar, I tried to get everything health & fitness done by 7am. It’s a system I still align with. Life is busy & the later it gets in the day, the more excuses you’ll find. It’s hard to find an excuse at 5 am.
2. Choose peace over pleasure: We’re surrounded by dopamine & distractions, when you have available time, pick an activity that brings peace over pleasure.
3. Everyone has goals, winners have systems: Goals provide direction, but systems, consistent habits, routines, and strategies ensure progress and sustainability. Winners focus on optimizing systems, making success a result of deliberate, daily effort rather than relying solely on their end vision.
4. Surround yourself with optimists: Your circle should unknowingly drive you to achieve more & develop into the best version of you.
5. Say ‘No’ more than you say yes.
What role does mindset play in forming new habits? How do you maintain motivation when the results aren’t immediately visible?
Mindset is crucial for forming new habits, as it influences how you handle challenges and setbacks. A growth mindset views habit-building as progress, not perfection, helping you stay consistent even during slow progress.
Instead of focusing on immediate results, I look at the bigger picture and celebrate small wins. Remembering the purpose behind the habit and trusting in consistency keeps me motivated. Believing in the process, rather than seeking instant results, leads to lasting success.
How can our readers further follow your work?
https://www.instagram.com/bygolden__/
Thank you so much for sharing these important insights. We wish you continued success and good health!
About The Interviewer: Dr. Bharat Sangani is a cardiologist and entrepreneur with over 35 years of experience, practicing in Gulfport, Mississippi, and Dallas, Texas. Board-certified in Internal Medicine and Cardiology, he specializes in diagnosing, treating, and preventing cardiovascular diseases, including heart disease and hypertension. In 1999, Dr. Sangani founded Encore Enterprises, a national real estate investment firm. Under his leadership, the company has executed transactions exceeding $2 billion, with a portfolio spanning residential, retail, hotel, and office developments. Known for his emphasis on integrity and fairness, Dr. Sangani has built Encore into a major player in the commercial real estate sector. Blending his medical and business expertise, Dr. Sangani created the Life is a Business mentorship program. The initiative offers guidance on achieving balance in health, wealth, and relationships, helping participants align personal and professional goals. Now based in Dallas, Texas, Dr. Sangani continues to practice cardiology while leading Encore Enterprises and mentoring others. His career reflects a unique blend of medical expertise, entrepreneurial spirit, and dedication to helping others thrive.
The Power of Daily Habits: Tim Cochrane Of BYGOLDEN On How Small Health Changes Can Lead to Big… was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.