Like the ‘Check Engine’ light in your car dashboard…

Or the pile of unopened mail stashed somewhere in your house…

Only to end up with a car that won’t start anymore and late fees on unpaid bills from that big stack of mail you didn’t take care of.

We all procrastinate sometimes, putting things off for a future version of ourselves that we imagine will be prepared and excited to tackle what our present-moment self isn’t ready to deal with.

But what about when we do this with our health?

- Maybe you’ve been wanting to exercise consistently, but other things always come up.

- Maybe it’s that elevated blood sugar result on your recent labs that you’ve been needing to address, but keep deciding you’ll start next week.

- Maybe it’s the extra sleep you know you could use, but that Netflix show is just too good to turn off in the evenings.

For me, it it stress.

I have been saying for a long time, “I need to get better at stress-management.”

It is ALWAYS on my list of health goals.

But the thing about stress is - it’s easy to ignore.

Because it’s pretty darn intangible. It’s drastically more abstract than protein servings or strength training workouts. And we all respond to stress differently.

And, for a lot of us, it starts to feel normal. It feels uncomfortable, yes, but we get used to that discomfort.

Subscribe now

The Stress We Don’t Deal With

I was recently forced to address the stress in my life and finally take stress-management more seriously. As I shared last week, what started as a series of seemingly minor health inconveniences ultimately sidelined me from my half-marathon training and served as a powerful reminder of just how much this stress can impact our lives.

And I strongly feel that stress is one of the least addressed components of our health because it’s hard to see and hard to measure.

So what can we do?

Sometimes, the most effective way to get back on track is to intentionally slow down.

It feels counterintuitive, doesn't it? When we're drowning in to-dos and feeling the pressure, our natural inclination is often to push harder, cram more in, and try to power through. But that can backfire, adding fuel to the fire.

The Power of Slowing Down

For me, managing stress meant making some conscious shifts, including re-evaluating my exercise and nutrition.

Shifting Gears in Exercise:

While I typically enjoy more intense workouts (hello, half-marathon training), during this high-stress period, I’m intentionally opting for lower-intensity activities like yoga and Pilates.

High-intensity exercise, while fantastic for cardiovascular health and building strength, can also be a significant physiological stressor on the body. It triggers the release of cortisol, the same hormone that surges during times of emotional stress. When our bodies are already overloaded, adding more cortisol through intense workouts can sometimes exacerbate feelings of anxiety, fatigue, and even hinder recovery.

Low-intensity exercise, on the other hand, offers a gentler approach with significant benefits during stressful times. It still helps to release endorphins, those natural mood boosters, but without the same significant spike in cortisol. Activities like yoga, Pilates, gentle walks, swimming, or cycling at a relaxed pace can promote blood circulation, reduce muscle tension, and calm the nervous system.

They provide an opportunity to connect with your body without pushing it to its limits, fostering a sense of peace and well-being. Moreover, low-intensity exercise is generally easier on the joints, reducing the risk of injury when the body might already be feeling vulnerable due to stress. It's about finding movement that feels nurturing rather than taxing.

Rethinking Fasting:

Intermittent fasting, when implemented thoughtfully and at the right time, can offer numerous benefits. By creating a period of metabolic rest, it can improve insulin sensitivity, promote cellular repair, and even enhance mental clarity. However, it's important to recognize that fasting itself is a physiological stressor on the body.

This controlled stress can lead to positive adaptations when the body is in a state of relative balance. But during periods of already high stress – whether from work, personal life, or even intense training – adding another layer of stress through fasting might not be the most supportive approach.

For me, during this recent high-stress period, continuing my regular fasting schedule felt like an added burden on my system, potentially hindering my body's ability to recover and find equilibrium. So, I temporarily reduced the frequency and duration of my fasts to give my body more consistent nourishment.

Nourishing with Nutrient-Dense Foods:

During high-stress times, our bodies need extra support. Instead of reaching for processed snacks that offer a quick energy spike followed by a crash, focusing on nutrient-dense foods can make a significant difference. Think of foods packed with vitamins, minerals, and healthy fats that support our nervous system and overall resilience.

For example, incorporating avocado, rich in monounsaturated fats, B vitamins, and magnesium, can help regulate stress hormones and support brain function. Similarly, salmon, with its high levels of omega-3 fatty acids, has been shown to have anti-inflammatory properties and may help improve mood and reduce anxiety.

Other excellent choices include leafy greens (packed with magnesium and folate), berries (rich in antioxidants that combat cellular damage from stress), and nuts and seeds (good sources of vitamin E and zinc). These foods provide the building blocks our bodies need to cope with stress more effectively.

Subscribe now

Simple Strategies, Significant Impact

These adjustments might seem small, but they can make a world of difference. Here are some key takeaways:

• Prioritize Sleep: This is non-negotiable. When we're stressed, sleep is often the first thing to go, but it's crucial for our bodies to repair and recover. I’m making a concerted effort to go to bed earlier, even if it means sacrificing some evening activities.

• Listen to Your Body: Pay attention to the signals your body is sending you. Are you feeling fatigued, tense, or irritable? These could be signs that you need to slow down and adjust your approach, even with practices that are usually beneficial.

• Find Your "Gentle Movement": Exercise is a powerful stress reliever, but it doesn't have to be intense. Experiment with different activities to find what feels good for you. Yoga, Pilates, walking, swimming, gentle cycling – the key is to move your body in a way that feels restorative and calming.

• Nourish from the Inside Out: Stress can deplete our bodies of essential nutrients. Focus on eating whole, unprocessed foods that will provide sustained energy and support your overall health. Incorporating specific nutrient-rich foods can offer targeted benefits for stress management.

• Be Kind to Yourself: This is perhaps the most important strategy of all. Stressful periods are inevitable, and it's okay to not be perfect. Be patient with yourself, and remember that you're doing the best you can.

What Works For You

These are just some of the strategies that have been helpful for me over the past couple of months.

You can leave all that mail unopened and leave the Check Engine light on, but promise me that you’ll stop putting off your health goals!

What about you?

Are you a procrastinator? Are you putting off anything health-wise?

And what do you do to manage stress during challenging times? Please share your tips and experiences in the comments below!

Leave a comment

Two weeks ago, life threw me a curveball I didn't see coming.

I found myself sidelined, not by a sudden injury, but by the insidious accumulation of something we often brush aside…

Something we try to ignore…

Something we hope will go away if we distract ourselves enough…

Stress.

But it didn’t look outwardly that way at first, so I saw a doctor and underwent a series of diagnostic tests to determine what was wrong.

After two weeks of waiting, I was beyond grateful to learn that all the tests came back completely normal.

Which meant one thing - it was stress-induced.

It also meant missing the half-marathon I had been training for, and it meant a lot of worrying.

Worrying on top of stress was definitely not the best remedy, but I suppose it is on brand for me 😅

It was a stark reminder of how stress, this "silent threat," can have very real and physical consequences.

Missing that race felt like a significant loss, a tangible symbol of how stress had quietly been chipping away at my well-being until it ultimately took me out.

Subscribe now

A Wake-Up Call

This experience has been a real wake-up call, highlighting just how profoundly and silently stress can undermine our well-being.

We often think of stress as just a feeling, a mental state. But the truth is, it's a powerful physiological force that can ripple through our entire system in ways we might not even connect.

Think about it.

Have you ever experienced persistent fatigue that no amount of sleep seems to fix? Or those extra pounds that seemed to appear out of nowhere?

These seemingly isolated issues can often be messages from our bodies, signaling a deeper imbalance caused by chronic stress.

Chronic Stress Will Show Up Eventually

The insidious nature of ongoing stress means it can manifest in a surprising number of ways:

• Worsened Sleep. Racing thoughts, anxiety, and a heightened state of alertness make it incredibly difficult to wind down and achieve restful sleep. This lack of quality sleep then further exacerbates stress, creating a vicious cycle. Our bodies need that downtime to repair and regulate, and stress steals that vital process.

• Weight Gain. That persistent difficulty in losing weight, or even unexplained weight gain, can often be linked to stress. The constant release of cortisol, that primary stress hormone, encourages our bodies to store fat, particularly in the abdominal area. It's like our bodies are preparing for a famine that never comes.

• Cortisol. We hear a lot about cortisol, but it's crucial to understand its long-term effects. While it's essential for our "fight or flight" response, chronically elevated levels aren't just about weight gain. They contribute to what's known as allostatic load.

• Understanding Allostatic Load: Think of your body like a finely tuned machine. When faced with stress, it adapts and changes to maintain stability – this is called allostasis. However, when stress becomes chronic, the repeated adjustments and the prolonged activation of stress response systems (like the release of cortisol) start to wear down the body. This cumulative wear and tear is what we call allostatic load. It's the 'cost' of chronic adaptation to stress, and it's a key reason why prolonged stress can lead to so many different health problems down the line.

• Fatigue. It's more than just feeling tired after a long day. Stress-related fatigue can be a deep, persistent exhaustion that doesn't improve with rest. Your body is constantly in a state of tension, expending energy even when you're still, contributing to that overall allostatic load.

• Eating, Drinking, & Overeating. When we're stressed, many of us turn to food (or alcohol) for comfort. This emotional eating often involves high-sugar, high-fat, and processed foods that provide a temporary sense of relief but ultimately contribute to weight gain and other health problems, further increasing the body's allostatic burden.

It's easy to dismiss these as isolated incidents or chalk them up to other factors.

But oftentimes, they're interconnected, all stemming from the silent pressure of chronic stress.

Subscribe now

And this isn't just a personal struggle.

The reality is, I'm far from alone in this struggle.

The statistics around stress in our society are frankly alarming.

• Consider this: more than three-quarters of adults report experiencing symptoms of stress, including headache, tiredness, and depression. This paints a clear picture of how pervasive stress has become in our daily lives.

• For many, the workplace is a major source of this pressure. A staggering eighty-three percent of U.S. workers say they experience work-related stress. This level of chronic workplace stress can have significant spillover effects on our personal lives and overall well-being.

• And the impact isn't just physical and emotional. Nearly half of all U.S. adults (49%) say that stress has negatively affected their behavior. This can manifest in various ways, from irritability and withdrawal to unhealthy coping mechanisms.

These numbers aren't just abstract figures; they represent real people – perhaps even you or someone you know – whose health and well-being are being quietly eroded.

What About You?

Take a moment to reflect on your own experiences and please share with me in a comment.

Do you struggle to manage stress?

Have you ever missed out on anything because of it?

Are there subtle ways that stress might be taking a toll on your health?

What are your most effective stress-management practices?

Leave a comment

Subscribe Now for Part 2:

In the next part of this newsletter, I'll be sharing more about my own journey in addressing this, what I’m doing to heal, and exploring strategies I'm finding helpful in navigating the complexities of stress-management.

Please subscribe now to come along on the journey.

Stay tuned,

-Shannon

Maybe we think -

“I didn’t try hard enough.”

“I didn’t plan well enough.”

“I didn’t stay consistent enough.”

But what happens when the obstacles are really beyond your control?

👉 This newsletter is for those of you who've faced setbacks that aren't about a lack of motivation, but about the harsh realities of life.

I’m here to acknowledge those realities, to offer support, and to explore how we can find our way forward, even when the path feels genuinely blocked.

Subscribe now

The Reality of External Obstacles

As a nutritionist, I talk a lot with people about the health challenges and setbacks that they experience…

What they struggle with, what makes their healthy choices harder, what they feel is standing in their way.

And I have also experienced setbacks on my own health journey over the years, just like we all have, so this is a topic I have been wanting to address for a while.

Let's talk about some of the real-life situations that make healthy living incredibly challenging:

• Workplace Food Culture: The constant barrage of unhealthy food temptations and the pressure to participate.

• Food Desert Dilemma: The reality of living in areas where access to affordable, healthy groceries is severely limited.

• The Unexpected Health Crisis/Family Emergency: The sudden onset of a medical condition or a family emergency that throws all health routines into disarray, demanding immediate attention and causing significant stress.

• Young Person and Limited Food Choices: The frustration of wanting to eat healthier, but being restricted by the food choices available at home.

• Isolation of Limited Exercise Options: The absence of an exercise facility or fitness classes in your local area, or perhaps options outside of your budget.

• The Mold Poisoning Scenario: The debilitating impact of living in an environment that is actively harming your health, without a possibility or options to relocate.

• Unsafe Water: The stress of knowing your water is unsafe, and the financial inability to purchase water filters or bottled water.

Do any of theses sound familiar to you? Are there any others you or a loved one have experienced that I missed?

Leave a comment

The Importance of Acceptance and Self-Compassion

When faced with obstacles beyond our control, the initial wave of emotions—frustration, anger, even despair—is entirely valid.

Acknowledging these feelings is the first step towards healing. Trying to suppress them will only add to the burden.

This is where self-compassion becomes essential.

Self-compassion isn't about excusing inaction; it's about treating yourself with the same understanding and kindness you'd offer a dear friend facing similar struggles. It's recognizing that you're not alone in these challenges and that you deserve support.

Here are some ways to cultivate self-compassion:

• Mindful Awareness: Practice mindfulness to observe your emotions without judgment. Allow yourself to feel what you're feeling, without needing to fix it immediately.

• Supportive Self-Talk: Replace critical inner dialogue with encouraging affirmations. Remind yourself that you're doing your best under difficult circumstances.

• Journaling and Reflection: Write about your experiences, acknowledging both the challenges and any small victories. This can help you process your emotions and identify patterns.

• Acknowledge Shared Humanity: Remember that suffering is a part of the human experience. You are not alone.

Strategies for Navigating Setbacks

While we can't always change our external circumstances, we can shift our focus to what we can control: our responses and our internal landscape.

• Identify Controllables: Make a list of what is within your power. This could include your mindset, daily routines, seeking support, or advocating for change.

• Realistic Goal Setting: Adjust your expectations. Progress might be slower, or look different, but it is still progress. Break large goals into smaller, manageable steps.

• Build a Support Network: Seek out online communities, support groups, or trusted individuals who understand your challenges. Sharing experiences can reduce feelings of isolation.

• Advocate for Change: When possible, channel your frustration into advocacy. This could involve speaking up for yourself, or your community to improve conditions.

• Focus on Small, Consistent Actions: Even small changes can have a big impact over time. Focus on consistent, sustainable habits, instead of large, overwhelming changes.

Navigating Forward: Building Resilience, Not Just Surviving Setbacks

Building resilience isn't about ignoring the setbacks; it's about acknowledging them, learning from them, and finding strength in our ability to adapt.

Acceptance is the foundation, self-compassion is the guiding light, and community is the unwavering support system that helps us navigate these turbulent waters.

Remember, your journey is unique, and your efforts, however small, contribute to your resilience. You are not alone, and you are capable.

Your Invitation

This week, let's focus on reclaiming a sense of agency, even amidst challenging circumstances.

What's one intentional step you can take to nurture your well-being a little bit more this week?

It doesn't have to be anything grand; it could be a moment of quiet reflection, a deep breath, or reaching out to a friend. Share your reflections in the comments – let's inspire each other.

To your health,

-Shannon

Leave a comment

Sometimes, we get thrown off track with our health goals and healthy habits.

Whether it's a stressful period, a vacation, or just plain old life getting in the way, it's easy to feel like you've drifted a little.

I’ve been traveling a lot recently and it has made healthy choices a little harder to come by.

But here's the good news: you can absolutely get back on track, and you don't need a long overhaul!

This post is for anyone who:

• Has gotten off track

• Is out of your healthy routine

• Wants a few simple steps to regain focus and prioritize your health

I’m getting back into my normal routine this week, too, so let’s do this together!

We’re going to focus on simple, impactful changes, and forget the complicated stuff. Take what you need and leave the rest behind.

Subscribe now

Days 1-2: Foundations First

We'll start with the essentials. These are the non-negotiables. Everything else builds on them. Think of these as the roots of a healthy tree.

Hydration

Staying hydrated is an easy one to let slip when out of your healthy routine, so bringing water back into your day can help you feel more energized pretty quickly!

You may even be surprised at how much better you feel just by making this one simple change.

This is especially important to anyone who’s been enjoying a little more alcohol or rich foods lately, or if you live somewhere the weather is warming up.

It is recommended to drink half your body weight in ounces of water daily, but move up gradually as your body adjusts. Just aim to drink more water than you did yesterday as you get your hydration game back on.

Sleep

If you’ve been traveling or out of your routine or just not prioritizing your sleep, this will be key!

Set a consistent sleep schedule, aiming for 7-9 hours of quality sleep. Prioritize winding down before bed, maybe with a warm bath or shower or by reading a book.

When your body is able to adequately recover during sleep, everything else falls into place more easily.

Day 3-4: Nourishment & Movement

Real Food

If you haven’t been making the most nourishing food choices lately, don’t sweat it. Just shift your focus to whole, unprocessed foods to get back on track.

Prioritize protein, fiber, and healthy fats at each meal.

A practical tip: Meal prepping a few key items will save you time and stress this week. Consider chopping up fresh fruits or vegetables so it’s easy to grab & go.

Simple Activity

Now that you’re hydrating and sleeping better, add in a little activity! Start with 15-20 minutes of movement daily. It can be a walk, yoga, or anything you enjoy.

Don’t worry about intense workouts if you don’t enjoy them - a simple walk is amazing for your body.

You’ll start to feel your energy and mood improve, and you’re creating healthy momentum to snowball into the rest of the week.

Day 5-6: Mindset & Stress

These two go hand-in-hand and can’t be forgotten about in our efforts to get back on track this week!

Why? Because stress impacts every aspect of health.

Fostering a positive mindset and handling stress in a healthy way make an enormous difference, especially if you may be feeling discouraged by setbacks.

Subscribe now

Stress Reduction

Introduce a daily stress-reducing practice. Even 5-10 minutes makes a difference.

You’ve probably heard this advice before and if you haven’t put it into practice yet, just trust me on this one and make it happen.

This is your sign. This is your week!

A stress-reducing practice could be deep breathing, meditation, journaling, prayer, anything! And you can do it ANY time of day that works for you!

If waking up early to meditate just isn’t for you, forget about it. Do what works FOR YOU.

You could take intentional deep breaths on your commute to work in the morning, make a gratitude list on your lunchbreak, journal about the best parts of your day before bed – it can be anything that calms you and shifts your mindset in a positive direction.

Day 7: Review & CELEBRATE!

Reflect on your week and take note of what went well. Reflection is just as important of a step as all the others.

What's working and what's not? What did you do really great this week? What needs a little more focus next week?

Make small adjustments as needed.

And then CELEBRATE your progress! If there’s one thing to know about me - it’s that I love celebrating - big things, small things, everything.

So if you made any healthy choices this week, promise me you’ll celebrate. If you put anything from this newsletter into practice this week, please let me know and then celebrate yourself.

Plan an enjoyable and nourishing activity for the day to celebrate. This is part of your health too!

What We’re Focusing on This Week: The Essentials

What should you focus on during this reset?

1. Consistency over perfection. Small, daily wins add up.

2. Prioritizing whole foods, hydration, and sleep.

3. Doing movement you enjoy.

4. And managing stress.

What to Forget About This Week: Releasing the Unnecessary

What should you forget?

1. Restrictive diets. Forget the 'quick fixes' and fad diets. Focus on real food.

2. Obsessing over the scale. Your health is more than a number.

3. Comparing yourself to others. This is your journey.

4. All-or-nothing thinking. Getting off track does not ruin everything. All-or-something is the rule here, so as long as you do something in the right direction, you’re going the right way.

Back on Track!

And just like that… you’re back on track!

This week is about getting back on track with simple and sustainable habits that make you feel good. It's about finding balance, not perfection.

You have the power to prioritize and reprioritize your health this week, one step at a time. You’ve got this!

Take Your First Step

Ready to take action? What's one small step you'll take today? Share in the comments and let's help encourage each other.

Leave a comment

Subscribe to get more tips on sustainable health.

And please share this newsletter with someone who could use a little encouragement.

Share

Here's to a healthier, happier you!

Shannon

And they looked at me with this totally blank stare.

“Food what?” they asked.

And you know what? That's exactly what we're getting into today!

Subscribe now

What is Food Noise?

If you've ever felt like your brain has a constant food channel playing, you're not alone. We're talking about that inner monologue that never seems to shut up about what you're going to eat, what you just ate, or what you shouldn't have eaten.

Yeah, that's food noise, and it's more common than you think – even if you haven't put a name to it yet.

It's that relentless chatter that turns meals into mental marathons and snacks into guilt trips. It's the reason you find yourself staring into the pantry, even though you're not physically hungry.

It's the mental clutter that makes it hard to focus on anything else.

Understanding Why

So, why might you have it, and how do we turn down the volume on this uninvited guest?

First, let's acknowledge that food noise isn't always about food. Sometimes, it's a stand-in for other things:

• Stress

• Boredom

• Loneliness

• Or even just a habit we've picked up along the way

Recognizing the triggers is the first step.

When you feel that food noise creeping in, take a moment to ask yourself: "What's really going on here?"

Is it really about the food? Or is it something else entirely?

Next, let's talk about satisfaction.

It's not about that feeling of 'stuffed' after a meal, but rather a deep, lasting sense of contentment. Think of it as your body's way of saying, “Yes, this is exactly what I needed.”

This kind of satisfaction comes from nourishing your body with a thoughtful balance of protein, fiber, and healthy fats.

Protein

Protein helps stabilize your blood sugar and keeps you feeling full longer, preventing those mid-afternoon cravings that often trigger food noise.

Fiber

Fiber adds bulk to your meals, promoting digestive health and further contributing to that feeling of fullness.

Fat

And healthy fats, often overlooked, play a crucial role in satiety, hormone regulation, and overall well-being.

Subscribe now

End the Battle

When your body receives the nutrients it truly needs, it sends signals of satisfaction to your brain. This creates a powerful feedback loop, where your body trusts that its needs are being met.

As a result, the mental chatter about food tends to quiet down.

You're no longer battling those nagging thoughts of “What's next?” or “Am I still hungry?” because your body is genuinely content. It's about shifting from a place of deprivation or restriction to a place of abundance and nourishment, where your body and mind can finally find peace.

And finally, let's address the triggers.

Those things that amplify the food noise. You may not even realize that your environment can be triggering your food noise and turning the volume up and up!

It could be scrolling through endless food photos, watching cooking shows back-to-back, or even just having certain foods within easy reach.

It seems like food is everywhere we look, especially online… You can open up your phone or laptop and see people eating food, shopping for food, taste testing food, and more.

Here's how to take back control:

• Mindful Scrolling: Set time limits for social media or use features that hide certain types of content. Curate your feed to prioritize content that supports your well-being and features heathy and nourishing food. Consider unsubscribing or muting food related accounts that trigger you, such as those showcasing unhealthy choices, fast food, or overconsumption.

• Create a Food-Free Zone: Designate certain areas or times as "food-free zones." This could be your bedroom, your workspace, or even just the last two hours of your day. This provides your mind with a break from constant food stimulation.

• Out of Sight, Out of Mind: If certain foods trigger you, either don’t keep them in the house or store them in opaque containers in less accessible areas of your pantry. Rearrange your kitchen to prioritize healthy, whole foods.

• Limit Food-Focused Entertainment: Be mindful of how much time you spend watching cooking shows or food-related videos that don’t inspire you to make the healthiest choices. Choose other forms of entertainment that engage your mind in different ways.

• Plan Your Meals and Snacks: Proactive planning can reduce impulsive food decisions. By having a clear idea of what you'll be eating, you're less likely to be swayed by external triggers.

• Engage Your Senses Differently: When you feel the food noise getting loud, redirect your attention to other sensory experiences. Take a walk, listen to music, or engage in a hobby that brings you joy.

It’s not about restriction, but about creating a healthier environment for your mind.

Think of it like this: your brain is a radio, and food noise is a station that's stuck on repeat. We can't always change the station, but we can learn to adjust the volume.

This isn't about achieving some perfect state of food zen. It's about finding a little more peace and quiet in your own head.

Remember that you're not alone in this, and small shifts can make a big difference.

Small Steps Add Up

Ultimately, quieting food noise isn't about achieving some unattainable ideal of perfect eating. It's about cultivating a healthier relationship with food and reclaiming your mental space.

It's about recognizing that you are more than your thoughts about food, and that you deserve to experience peace and clarity.

Remember, this is a journey, not a destination. There will be days when the food noise creeps back in, and that's okay.

The key is to be kind to yourself, to practice these strategies consistently, and to celebrate the small victories along the way.

Ready to start silencing the food noise? Here are a few ways to take action today:

• Reflect: Take a moment to journal about your own food noise triggers. What patterns do you notice? What situations amplify the chatter?

• Implement One Change: Choose one practical strategy from this newsletter—whether it's mindful scrolling, meal planning, or creating a food-free zone—and commit to trying it for a week.

• Share Your Experience: Join the conversation in the comments below. What are your biggest challenges with food noise? Or do you not even experience it at all? What strategies have you found helpful? Let's support each other on this journey!

  Leave a comment

• Subscribe and Share: If you found this newsletter helpful, subscribe for more insights and share it with someone who might benefit. Together, we can create a community of support and understanding.

  Subscribe now

  Thanks for reading Back on Track For Good! This post is public so feel free to share it.

  Share

To your health,

-Shannon

You’re motivated!

You’re excited!

And you’ve gotten a good start!

Only to get sabotaged by the people closest to you?

Today, I’m going to tell you how to strategically create the social support you need to get (and stay) healthy! (Regardless of who you currently have around…)

And for more weekly insights on how to to get and stay on track easily so you don’t have to keep starting over on Monday, subscribe now!

Subscribe now

Cookies, Pizza, and Movie Theaters

Who Is Sabotaging You and Why Do They Do It?

🍪 Perhaps you’re cutting back on sugar intake and your best friend brings you a batch of freshly baked cookies. You can only leave them sitting on the counter for so long before grabbing a few.

🍿 Maybe you’re headed out for an exercise class and your partner wants you to go see a movie with them instead. It’s a really good movie!

🍕 Or you order a healthy salad for dinner and everyone else at the table has French fries and pizza. They offer to share theirs with you and your salad starts to look very unappetizing.

I want you to realize that these people have an ENORMOUS impact on your health, on the healthy choices you do (or don’t) make, and on whether or not you will reach your goals.

This topic is near and dear to my heart. I have experienced this myself over the years more times than I can count…

Insert that supportive friend who wants to take you out for Chinese food to cheer you up, or your sister who bakes amazing, HUGE chocolate cakes every time you visit.

Now don’t get me wrong - I’m not saying that the people in your life are trying to have a negative influence or trying to get in the way of you improving your health (and I’m not going to tell you to get rid of any of them either, so don’t start canceling any plans with your family who loves endless pasta!).

The reality is that making healthy changes can be hard, so most people are just doing what they are comfortable with and accustomed to.

But experts say that you are the average of the five people you spend the most time with.

So ask yourself today: Who are you surrounded by?

For more weekly insights to reach your health goals more easily, subscribe now!

Subscribe now

We Thrive On Connection

There is nothing more discouraging than trying to make healthy changes, only to find resistance and a lack of support from your closest circle. This can make embarking on a healthier lifestyle seem like a solitary journey, but the truth is, we're social creatures who thrive on connection.

The people you see every day, especially the people you live with, can make or break your success when it comes to healthy living.

We often hear about the importance of discipline, willpower, and motivation when it comes to healthy living and achieving our goals.

But what we often overlook is the power of something far more fundamental: social support. It's the invisible force that can make or break our success, and it's something we all need, whether we realize it or not.

The Science Behind Social Support

It's not just anecdotal evidence; science backs up the profound impact of social support on our well-being. Research consistently shows that strong social connections are linked to improved physical and mental health.

As Bad As Smoking

Did you know that a lack of social connection can be as dangerous to your health as smoking? A meta-analysis published in Perspectives on Psychological Science found that social isolation significantly increases the risk of early death.

Chronic Disease

Studies have also shown that individuals with robust social networks tend to have lower rates of chronic diseases, such as heart disease, stroke, and depression. Social support has even been associated with better immune function, faster recovery from illness, and increased longevity.

The Buffering Hypothesis

Social support also acts as a buffer against stress. When we feel supported and connected, our bodies release oxytocin, which helps reduce stress and boost mood. And when we have people to lean on, we are less likely to experience the negative mental health effects of stressful situations. This is called the buffering hypothesis, and shows that strong social support mitigates the effects of stress.

You can see that we are not meant to navigate life's challenges alone. Our brains are wired for connection, and when we feel supported, we are better equipped to thrive.

Beyond these direct health benefits, social support also plays a crucial role in helping us achieve our goals and maintain healthy habits.

Social support can:

• Increase motivation: Encouragement from friends and family can be a powerful motivator to stick to your health goals.

• Enhance accountability: Knowing others are aware of your goals can help you stay on track.

• Provide emotional support: Sharing your challenges and successes with others can help you cope with setbacks and celebrate victories.

• And offer practical help: Friends and family can provide support in various ways, such as offering childcare, meal preparation, or transportation to exercise classes.

But what if they won’t give up their Doritos?

Finding Your Support System

In an ideal world, your loved ones would be totally on board to make healthy changes with you. They’d want to exercise right alongside you, enjoy healthy meals, skip fast food, and prioritize health. It would be a team effort, and you would help each other succeed!

And if you have that support system in your life, you are blessed!

But what if you don't have any support? What if your family isn't on the same page, or your friends won’t stop bringing over family-sized bags of Doritos when you hang out? What if your coworkers keep ordering takeout for lunch, your kids refuse to eat the healthy food you make, and no one will join the gym with you?

This is the case for SO many people, so you are in good company…

And don't worry; it's never too late to build your tribe.

How to Build Your Tribe

Here are some practical tips to create more support when it’s not readily available:

• Gym/Fitness Classes: Join a group fitness class or intramural sports team and strike up conversations with fellow participants. You might find someone who shares your goals and can become your workout and accountability buddy.

• Online Communities: Explore online forums or platforms with content on health, such as Substack. (Great news - you’re already here!) Join communities centered around healthy interests or goals, and connect with like-minded individuals.

Join My Healthy Living Community Now by Clicking the Subscribe Button!

Subscribe now

• Friends & Family: Have an honest conversation with your loved ones about your health goals and how they can support you, even if it's just by being understanding and encouraging. Maybe your family nearby isn’t interested in healthy changes, but you have a cousin in Seattle who is. You can schedule regular check-ins via text, do video calls, or even share healthy meal ideas you’ve tried and recommend they try, too.

• Professional Support: Consider working with a coach who specializes in nutrition, fitness, or health. They can provide expert guidance and support tailored to your specific needs, and their main goal is to help support you on your health journey.

Send me a message if you need a supportive coach to help you stay on track for good!

As you build your support network, remember that it can come in many forms. It's not just about finding the perfect person; it's about finding someone who understands you, encourages you, and believes in you.

Social support isn't just about receiving help; it's also about giving back and strengthening your relationships. And if you are scared to reach out, remember that most people are also looking for connection, and will be happy you did.

Start small, and be vulnerable. You will be glad you did. 🩷

Who Lifts You Up?

While it’s not impossible to succeed at reaching all of your goals without the support of those you spend the most time with, it can definitely be a lot more difficult.

Take a moment to reflect on your own support system. Who are the people who lift you up? How can you strengthen those connections?

Building a support system takes time and effort, but the rewards are immeasurable. You don't have to go it alone. Find your tribe, embrace the power of connection, and watch how your healthy living goals flourish.

I'd love to hear from you in the comments!

Who is your biggest supporter, and how have they helped you? Or, what tips do you have for finding a support system?

Leave a comment

To your health, happiness, and the power of social support!

Shannon

PS - Do you need a better support system or maybe want to thank someone who’s already there for you? Please send them this post by clicking Share below!

If you found this post helpful, please comment, like, and subscribe. It really helps.

I'm talking a few extra pounds, maybe a few new blemishes, and the added weight of having to get back on track again.

You might think your waistline is the biggest thing at stake...

But you're missing the more important part.

I'm currently writing this from an airport, so there are about 10 fast food restaurants within my field of vision.

And I know firsthand how easy it is to let healthy habits slide when you're on the go.

• Healthy options can be hard to find.

• You’re likely in a rush, especially if you’ve got a plane to catch.

• Indulging in these “treats” might feel like part of the fun of traveling.

But I can’t stress enough that your body will reflect the choices you’re making.

I know how tempting letting all the healthy habits slide while traveling can be, so I want to share how to avoid the pitfalls.

I'm going to tell you why prioritizing your health, even while on vacation, is the best gift you can give yourself, and it doesn't even have to do with your weight at all!

Subscribe now

The Real Cost: Immune System Compromise

Let's talk about the real souvenir you don't want: getting sick.

Traveling, being away from home, being out of your routine, is the biggest disruptor of staying on track, and the biggest disruptor of your immune system.

Think about how many germs we get exposed to while traveling. Do you also come back sick?

It’s not just anecdotal!

Studies show that travel significantly increases your exposure to viruses and bacteria. For example, a study published in the Journal of Environmental Health Research found that airplane cabins can be breeding grounds for respiratory infections.

And then, there's the food. Airport food, gas station food... it's a perfect storm of ultra processed packages and sugar.

It's not just coming home with extra weight... it's coming home SICK. This is your new biggest motivator to make the healthy choices!

The Sugar Factor

Here's the science: Sugar compromises the immune system. So, while these germs are all around us, we get exposed. Then, we're walking through the airport or gas station and surrounded by more sugar and fast food than we could ever believe.

Research published in the American Journal of Clinical Nutrition demonstrates that consuming sugary drinks can suppress immune cell activity for several hours AFTER drinking them.

This means your body's ability to fight off infections is temporarily weakened!

You’re doing your body a disservice, and it’s not about weight gain. It’s about being more susceptible to illness.

Subscribe now

Shifting the Mindset: It's About Real Treats, Not Just Any Treat

We all deserve a break, especially on vacation!

But let's be honest, what does "treating yourself" really mean? Is it grabbing that greasy (and sometimes cold), overpriced burger at the airport because it's "easy," or is it savoring a delicious, locally sourced meal at a charming restaurant you'll remember long after your trip?

Think about it: Is it more worth it to find balance by enjoying a special dessert or meal at a restaurant you'll remember forever than to eat sub-par airport food you'll often wish you didn't get?

This isn't about guilt-tripping yourself for wanting to indulge. It’s about being mindful and choosing treats that truly serve you.

It’s about recognizing that staying consistent with healthy habits is a form of self-care, a way of showing yourself love and respect. Your body works hard for you, especially when you're traveling, so giving it the fuel it needs is essential.

Practical Strategies: Staying on Track Without Feeling Deprived

Okay, so we've established that healthy choices matter. But how do we actually make them while on vacation? It's easier than you think!

First, let's dispel the myth that healthy options don't exist in airports or tourist areas.

They do! It might take a little extra effort to find them, but they're there. Look for salads, grilled protein options, fruit cups, or even just a simple yogurt.

I just went to an ice cream shop that offered fruit as an ice cream topping. I asked if I could have a cup of just the fruit, and they said yes!

Don't be afraid to ask for modifications—most places are happy to accommodate.

What to do instead:

• Hydrate, hydrate, hydrate! Drink plenty of water throughout the day. If you're indulging in more alcohol than usual or are in a hot climate, this is even more crucial.

• Pack smart snacks. Almonds, apples, protein bars, or even a small bag of carrots can be lifesavers when you're on the go.

• Don't forget your fruits and veggies. Even if you're eating out, try to incorporate fresh produce into your meals.

• Move your body! You don't have to hit the gym every day. Can you swim a little extra between lounging? Maybe walk a little longer down the beach? Recruit your family for a bike ride or a fun hike. Even a short workout video in your hotel room can make a difference.

Remember, it's about finding balance and making choices that make you feel good, both physically and mentally. Vacation is a time to recharge, and that includes taking care of your health.

Your Personal Health Bodyguard

Think of it this way: your immune system is your personal bodyguard, especially when you're navigating the challenges of travel. And combining the stress of travel with a diet full of ultra processed foods and sugar? That's a recipe for disaster. It weakens your defenses and leaves you vulnerable.

Ultimately, it’s about making choices that empower you to enjoy your travels to the fullest, without sacrificing your health.

Now, I want to hear from you!

How do YOU stay healthy while traveling? Share your tips and tricks in the comments below!

Whether it's a go-to snack, a favorite workout routine, or a mindset shift that keeps you on track, I'd love for us to create a community of support and inspiration.

Leave a comment

I truly hope this newsletter helps you approach your next trip with a renewed focus on your health. By making mindful choices and prioritizing your well-being, you can enjoy your travels while keeping your immune system strong and your energy high.

Safe travels and healthy adventures to you all!

Shannon

You start with a burst of enthusiasm, but it quickly fizzles out, leaving you feeling frustrated and defeated.

What if I told you there's a better way?

A way to tap into a source of motivation that never runs dry?

There is so much advice out there on how to stay motivated – willpower, discipline, positive thinking – but the truth is, what works for one person might completely flop for another.

And realizing that reality may just be the ONE thing that changes your health forever…

My Motivation Tanked

Several years ago, I made a pretty big commitment.

I convinced myself that an ultra-restrictive, extremely low calorie diet where you were promised “delicious meal replacements” and quick weight loss would solve all my problems.

(Spoiler alert: it didn’t.)

So I shelled out the cash and my box of “food” arrived in the mail. Sadly, this diet actually prohibited exercise, and I quickly learned why. I was eating so few calories that I became too tired to even go for slow walks around my back yard. 😔

Without the ability to do any daily exercise, my motivation absolutely tanked.

Sound familiar?

Maybe you haven't tried that exact diet, but I'm guessing you've experienced the disappointment of a plan that just didn't fit.

The problem wasn't my lack of willpower or discipline; it was the cookie-cutter approach that just wasn’t sustainable.

I learned that a huge part of what actually motivates me is EXERCISE itself. So when I exercise, it motivates me to eat well, get more rest, recover better, etc.

It creates momentum in all other areas of my health and life.

This experience was a turning point. It made me realize that motivation isn't about following a set of rigid rules; it's about finding what truly resonates with you.

The good news is that lasting motivation is within your reach.

It's about understanding yourself, identifying what truly drives you, and creating a personalized blueprint for success.

Subscribe now

Deconstructing the Motivation Myth

We're often bombarded with generic advice on motivation:

"Just do it!"

"Push harder!"

"Think positive!"

But if it were that simple, we'd all be achieving our goals effortlessly. The reality is that motivation is far more nuanced. Our motivational styles are unique.

What motivates a marathon runner might be completely different from what motivates a weightlifter, a busy parent, a retiree, or a student juggling multiple responsibilities.

Unearthing Your Motivational Drivers

To build your blueprint, you need to understand what truly motivates you.

Grab a pen and paper or the notes app on your phone / laptop, and actually write out your answers to these questions.

Reflecting on your past experiences:

• What has fueled your most successful endeavors? Was it a desire for recognition, a sense of purpose, a fear of failure? Something else?

• What has made you give up on goals in the past? Was it lack of interest, conflicting priorities, lack of support, negative self-talk?

• What kind of environment brings out your best? Do you thrive on structure and routine, or do you prefer flexibility and spontaneity?

Let’s Consult Some Experts

Now that you’ve considered your own experiences, let’s see what some viral experts have to say about this...

While your motivation blueprint is unique to you, learning from experts can offer valuable insights and expand your understanding of different approaches. Maybe their advice will resonate with you, and you’ll want to implement some of their strategies, too.

James Clear

Clear believes that tiny changes, consistently applied, are the key to lasting transformation. If you're driven by consistency and progress, his approach might speak to you. He suggests focusing on tiny habits, building systems that support your goals, and cultivating an identity that aligns with your desired outcomes.

Andrew Huberman

Huberman explains that understanding the role of dopamine in motivation is crucial. He suggests setting realistic expectations and focusing on intrinsic rewards (how good you feel after exercise) rather than just extrinsic rewards (like losing weight).

Brené Brown

Brown emphasizes the importance of self-compassion, especially in the face of setbacks. She encourages us to treat ourselves with the same kindness we would offer a friend.

Subscribe now

Experiment, Refine, and Thrive

For me personally, I resonate the most with James Clear, and am a huge proponent of using the power of small wins to fuel big success! But likely, we can benefit from some part of all three.

Discovering your unique motivation blueprint isn't a one-time event; it's an ongoing process. Experiment with different approaches, learn from your experiences, and refine your strategies along the way!

The key is to pay attention to what consistently fuels your drive and helps you stay on track. Then, embrace those strategies, adapt them to your evolving needs, and watch yourself thrive. 🙌

Your Turn

I would love to hear from you!

What resonated most with you from these different perspectives? Are you more drawn to Clear's tiny habits, Huberman's neuroscience, or Brown's self-compassion? Share your thoughts and experiences in the comments below!

And please share - what's ONE of your biggest motivators right now?

(I’m currently in the trenches of half-marathon training, so getting across that finish line in a few months is keeping me on the right path!)

Let me know what yours is! 🫶

Leave a comment

Let’s stay motivated together!

-Shannon

PS - Please share with someone who would benefit from this message today!

"I already blew off my workout today, so I might as well just eat whatever I want."

"I'm either 'on' or 'off' the wagon."

Sound familiar?

If you've ever fallen into the trap of "all-or-nothing" thinking, you're not alone.

This thought pattern is more common than you might think, and it's silently derailing your health goals.

All-or-nothing thinking, also known as black-and-white thinking, is a cognitive distortion where we see things in extremes.

It's either perfect success or utter failure, with no middle ground. This kind of thinking can be incredibly detrimental to our well-being, especially when it comes to our health goals.

Why do we do this to ourselves?

A recent study about the adoption of health behaviors by perfectionists sheds some light on the reasons behind this harmful pattern:

Perfectionism

We strive for unrealistic standards and feel like anything less than perfect is a failure. The study found that maladaptive perfectionism, characterized by excessive self-criticism and fear of failure, can significantly hinder our ability to adopt healthy habits.

Low Self-Efficacy

We doubt our ability to succeed, which can lead to avoidance and self-sabotage. The study also highlighted the importance of self-efficacy – our belief in our capacity to achieve goals. When we lack self-efficacy, we're more likely to give up on our health goals.

Subscribe now

Here's how it plays out:

1. Slip-ups become derailments: One missed workout or a slice of cake turns into a full-blown binge because, "I've already ruined it anyway."

2. Motivation plummets: We feel discouraged and give up easily because we're not seeing "perfect" results.

3. Guilt and shame spiral: We beat ourselves up for not being "good" enough, which further reinforces negative self-talk.

The good news is that you can break free from this harmful pattern!

Here are some strategies to challenge all-or-nothing thinking:

• Challenge Perfectionism: Instead of striving for unattainable perfection, focus on progress and self-improvement. Recognize that setbacks are a normal part of the journey.

• Boost Self-Efficacy: Set small, achievable goals and celebrate your successes. As you build confidence in your ability to make healthy choices, you'll be more likely to stick with your goals.

• Cultivate Self-Compassion: Treat yourself with kindness and understanding, especially when you experience setbacks. Remember that everyone makes mistakes, and it's how you learn and grow.

• Focus on the Process: Instead of fixating on the end goal, enjoy the journey. Find activities you enjoy and make healthy living a sustainable part of your lifestyle.

Subscribe now

Let’s Reframe!

The Power of “All-or-Something”

One of the most effective ways that I have found to combat all-or-nothing thinking is to reframe it as "all-or-something." Instead of seeing things in extremes, recognize that any step in the right direction, no matter how small, is a victory.

Here are a few examples:

• Missed your 60-minute fitness class at the gym? Do a 30-minute family walk around your neighborhood!

• Didn't have a healthy breakfast or lunch? Eat a healthy dinner!

The key is to always do something in the direction of your goals, no matter how small. And no matter what else you did (or didn't) already do that day!

This approach allows you to build momentum and stay on track, even when faced with setbacks.

What About You?

Do you find yourself falling into this pattern? What are some things you've tried that help you overcome all-or-nothing thinking and stay on track with your health goals?

Share your experiences and tips in the comments below – your insights might be just what someone else needs to hear!

Leave a comment

And if you know a perfectionist who could benefit from this message, please share this post with them! Let's spread the word!

Until next time,

Shannon

I’m a nutritionist, so I might get in trouble for saying this, but sometimes all the health advice out there can feel OVERWHELMING…

But I did a little experiment last week and was shocked at the results…

So I want to help you tune out some of the noise today and give you the TOP 3 THINGS to focus on that seriously make the biggest difference! 

This is for anyone who: 

• Feels overwhelmed with health advice 

• Feels like you’ve gotten off track 

• Is struggling to implement new habits

So let’s start at the beginning…

A couple weeks ago, I decided to test out a continuous glucose monitor as an experiment. It was just for fun (Yes, this was my idea of fun 😅). I wanted to see how different foods and exercises would impact my body.

And you know what?

It's reinforced something I already suspected: health doesn't have to be complicated. Sometimes, the simplest approaches are the most effective.

And the biggest surprise? It’s three of the pieces of advice you’ve likely been hearing on repeat FOR YEARS! 

Subscribe now

These are the non-negotiables, the 3 things that move the needle the most:

#1. Movement Around Meals

We all know exercise is important…

And you’ve likely heard: 

“Take a short walk after meals to help lower blood sugar and aid in digestion.”

From my CGM experience, this could not be MORE TRUE.

As soon as I stood up after eating and started moving around, my blood sugar rise slowed down and steadied out… every. single. time.

Even a short walk or light activity after eating makes a huge difference in blood sugar balance. Movement helps shuttle glucose into your muscles, preventing energy crashes and promoting better metabolic health. 

👉 You don't need a grueling workout or even to leave your house for a walk if that’s not doable; just get your body moving. 

HERE’S HOW TO MAKE IT EVEN EASIER:

Don’t clean as you go! Save the clean-up, the dishes, or any other chore for after your meal. 

• Have laundry to fold?

• Need to do some vacuuming?

• Take out the trash?

Save it for after your meal!

This is the absolute easiest way to move after you eat and do your body a HUGE favor.

#2. Don't Go to Bed Full

I know you’ve heard this one… 

It might have sounded something like “Don’t eat after 8pm.” 

And while 8pm is a somewhat arbitrary time to pick as your cut-off (because this depends on when you actually go to sleep), the general advice is SOLID. 

Subscribe now

Once again, seeing my CGM data made it crystal clear…

Just don’t go to bed full.

Eating a large meal right before bed spikes blood sugar and keeps it elevated for hours, which can disrupt sleep and impact long-term health. 

This study found that eating dinner late promotes metabolic dysfunctions, while eating dinner early had a positive effect on blood glucose, insulin sensitivity, blood pressure, and triglycerides.

I also experienced this firsthand…

The one night I had a big meal close to bedtime, I noticed how much worse I slept and my CGM data didn’t lie either - I had spikes throughout the night that I hadn’t had previously! 😬

So do your body a favor.

It doesn’t have to be 8pm, but give your body time to digest before hitting the pillow. 

A lighter evening meal or even just a few hours between eating and sleeping can make a world of difference.

#3. Concentrated Sweets are Actually the Worst

This is the big one.

And I know a lot of us don’t want to hear this... again….

Because it’s been said so many times.

But my CGM reinforced to me that concentrated sweets caused the most dramatic blood sugar spikes. 

Hands down.

Think cookies, candy, brownies…

Far worse than fruit, honey, bread, and even the delicious pasta we had at an Italian restaurant during the experiment.

I’m not a fan or proponent of all-or-nothing thinking here. So I’m not fearmongering or saying “never eat this again” if you want to be healthy.

👉 I just want to be straight with you and share for anyone out there who might be thinking - “but maybe it’s not that bad?”- that it does have a huge effect on your body.

A review, published in the British Medical Journal in 2024, found that eating more ultra-processed foods is linked to a higher risk of dying and has ties to 32(!) health conditions, including heart disease, mental health disorders, type 2 diabetes, and other problems.

So if you are able to put this one into practice, it doesn’t have to be perfect - even small improvements can make a huge difference. 🩷

The Low-Hanging Fruit of Health

These three things – moving around meals, not going to bed full, and limiting concentrated sweets – are the low-hanging fruit of health. 

They're not glamorous or trendy, but they work. 

You don't need a restrictive diet or hours in the gym to see improvements. Focus on these basics, and you'll be amazed at the positive impact on your overall well-being. 

My CGM experiment has shown me that sometimes, simplifying is the most powerful thing you can do for your health. 

What simple health habits have you found most effective for you?

Share in the comments!

Leave a comment

Cheers to health!

- Shannon

Disclaimer: The information shared in this post is based on my personal experience with a continuous glucose monitor and general health principles that are widely accepted. This information is not intended as medical advice and should not replace consultation with a qualified healthcare professional.

Share

 “Want to move across the country…

… to the middle of nowhere?”

My answer changed everything.

A year and a half ago, that question forced me to confront my own relationship with change – the excitement, the fear, and everything in between. 

This week, we're diving into the complex world of change: why it's so hard, why some people embrace it while others resist, and how to make healthy changes work for you, not against you!

The Psychology of Change (Why is it so hard?):

Our brains are wired for predictability.

This is largely due to something called the status quo bias – our tendency to prefer the current state of affairs, even if there might be something better out there. 

(It's like sticking with the same restaurant even if you suspect there's a better one down the street – you know what to expect, and that feels less risky.) 

The status quo bias influences our decisions in all sorts of ways, from what we choose to eat to the political candidates we support. Change disrupts this sense of stability, triggering feelings of uncertainty and even anxiety. 

We also experience loss aversion, meaning the pain of a potential loss (like leaving behind friends or a familiar routine) feels more powerful than the potential gain (like a new adventure or improved health).

These psychological factors make change a natural struggle for most of us.

Subscribe now

Different Strokes for Different Folks (Who likes change and who doesn't?):

While some people seem to thrive on change, eagerly embracing new adventures and challenges, others prefer the comfort of routine. 

Why the difference? 

A big part of it comes down to personality… 

Think about it: some people are naturally more curious, adventurous, spontaneous, and drawn to novelty. They tend to be more open to new experiences, making them more comfortable with change. 

On the other hand, those who value stability and predictability may find change unsettling, preferring the known over the unknown. 

I fall somewhere in the middle, and most people are a combination of the two.

Our past experiences also play a significant role. If we've had positive experiences with change in the past – we're more likely to embrace it in the future. These positive experiences create a sense of confidence and resilience, making us more willing to take risks. 

It's not as simple as saying some people like change and others don't.

It's more about the complex interplay of personality, past experiences, and the specific context of the change itself.

The "Too Much Change" Question:

Is there such a thing as too much change?

Absolutely.

While some thrive on novelty, constantly being bombarded with new situations can lead to stress and overwhelm. It's like juggling too many balls – something's going to drop. 

And what's "too much" varies greatly. 

Moving across the country might be exciting for one person, while another might find even a small change - like switching from drinking soda to water - to be too much change to handle. 

The key is recognizing that change is relative.

What's manageable for one person might be overwhelming for another. Finding a balance between stability and change is crucial.

This is especially true for healthy habits. Starting small is far more effective than drastic overhauls. Even positive changes, if too drastic, can feel like too much, leading to discouragement and a return to old habits.

Making Change Last (Practical Strategies):

So, how do we make change stick, especially when it comes to our health and well-being?

It's not about willpower or perfection; it's about strategy.

Here are a few key strategies to help you make change last:

• Start Tiny, Think Big: Overhauling your entire life overnight is a recipe for burnout. Instead, focus on making one small, manageable change at a time. Think of it as building momentum. Once you've mastered that small change, you can add another, and another. For example, instead of vowing to "eat healthy," start by simply adding one serving of fruit to your breakfast each morning.

• Connect with Your "Why": Changes are far more likely to stick if they're tied to a deep personal value or goal. Ask yourself why you want to make this change. Is it to improve your energy levels? To be a role model for your kids? To feel more confident in your own skin? Write down your "why" and keep it visible – on your fridge, your bathroom mirror, or in your phone.

• Build Your Tribe: Don't underestimate the power of support! Surround yourself with people who encourage you, celebrate your successes (no matter how small), and hold you accountable. This could be friends, family, a support group, or even an online community.

• Track Your Progress: Seeing how far you've come can be incredibly motivating. Keep a journal, use a fitness tracker, or find a way to visually track your progress. Even small improvements deserve to be celebrated!

• Make it Enjoyable: Change doesn't have to be a miserable experience. Find ways to make the process enjoyable. If you're trying to be more active, find an activity you genuinely enjoy. If you're changing your diet, explore new recipes and flavors. The more you enjoy the process, the more likely you are to stick with it.

Cornfields and Cows

Change is a constant in life, and while it can be challenging, it's also an opportunity for growth and self-discovery. 

Changing where you live - or what you eat, how you exercise, how you prioritize your health - can feel scary and overwhelming.

But as I learned when I moved across the country - to a tiny town with one stoplight and where the cows and cornfields outnumber the people - even the biggest changes can lead to so many rewards. 🩷

By understanding the psychology of change and adopting practical strategies, we can learn to navigate its ups and downs with greater ease and resilience. 

Do you embrace big changes or typically shy away from them? I'd love to hear your thoughts on change – feel free to reply and share your experiences!

Leave a comment

Embracing change with you,

- Shannon

PS - Feel free to share this newsletter with someone who might need it!

You're not alone…  

In fact, the vast majority of people who make New Year's resolutions don't stick to them. 

This past Monday was "Blue Monday," supposedly the most depressing day of the year. While it's largely a marketing invention, there's no denying that January can feel a bit gloomy.

Shorter days, colder weather, and the post-holiday letdown can all contribute to a dip in mood. This can definitely make sticking to our resolutions feel like a monumental struggle.

Some estimates say that only 6% to 9% of people ever complete their resolutions.

Why does this happen?

And maybe - more importantly - what can we do about it?

Subscribe now

The Science of Motivation (and Why It Often Fails)

Why do we sometimes have motivation, and other times have none at all?

It's not just the weather! 

Science tells us a lot about why we start feeling motivated to make changes. A theory called Self-Determination Theory (SDT) suggests that our motivation is strongest when it's driven by internal desires, like the satisfaction of personal growth or the enjoyment of a healthy lifestyle. 

There are three key factors that fuel this intrinsic motivation: 

1. Autonomy (feeling in control of our choices)

2. Competence (feeling capable of achieving our goals)

3. Relatedness (feeling connected to others who support our efforts) 

When these needs are met, we're more likely to feel energized and committed to lasting change.

The Motivation Drain and How to Recharge

But what about when motivation wanes? 

There are a few factors that can undermine our initial drive. For instance, feeling pressured by external forces (like social expectations or unrealistic goals) can actually decrease intrinsic motivation. 

Similarly, a lack of progress or feeling overwhelmed by challenges can erode our sense of competence. 

This highlights the importance of setting realistic goals, focusing on the internal rewards of healthy habits, and surrounding ourselves with supportive people.

By addressing these challenges, we can recharge our intrinsic motivation and get back on track!

Subscribe now

Easy Steps to Lasting Motivation

• Set realistic goals: Don't try to overhaul your entire life in a week!

• Break down big goals into smaller, more manageable steps.

• Focus on the "why" behind your resolution. What intrinsic rewards are you seeking?

• Be kind to yourself! Setbacks are inevitable. The key is to learn from them and keep moving forward.

My Own Resolution Fail (and What I Learned)

For years, my annual resolution was always the same: "Lose X number of pounds." And the X just depended on whatever number I had set in my mind that particular year.

Do you know anyone whose goal is ALWAYS to lose weight - and has been for years - maybe even decades?

It is typically a bit arbitrary and almost always unmotivating. 

But you start strong, fueled by initial motivation, and then, life gets in the way. Or you get discouraged, feeling like you failed again.

About five years ago, I decided to shift my focus entirely, and it changed everything. 

Instead of fixating on a specific number on the scale, I set a goal to train for a half-marathon. This shift in perspective completely changed the game. 

Suddenly, the focus wasn't about achieving a certain weight, but about building strength, endurance, and overall health. And most importantly - to make it to the finish line.

The consistent training, the gradual progress, the feeling of accomplishment after each run – these became my intrinsic rewards. Losing seventy pounds as a result just became a bonus on top of finishing the race.

And this year, I’m at it again. Training for a half-marathon this spring has gotten me out of the rut I have been in the past few months, and I’m glad to say that my motivation is back - and stronger than ever.

And I want to encourage others to use this same strategy!

Of course, a half-marathon might seem daunting and isn’t for everyone. But the beauty of this approach is that it's adaptable!

Maybe your goal is to run a 5k, hike a challenging trail, or simply have the energy to enjoy your hobbies more. The key is to find an activity that excites you and use that as your driving force.

Your next directive is to find a supportive partner to be there along the way! 

This doesn’t have to be someone who is running alongside you, although it is a huge blessing when it is. Shout-out to my amazing partner who I roped into the next half-marathon with me! 😅

It can even just be someone you tell your goal to who will cheer you on along the way. Send them a text after you complete a run or eat a healthy meal or reach your water goal that day.

It doesn’t matter who it is… you just need someone there to celebrate your progress!

So… here are the two directives:

1. Pick some type of goal that you want to accomplish and then SIGN UP FOR IT! Whatever that may be for you.

2. Tell someone (or enlist someone) to join and support you along the way!

I'd love to hear about your own resolution experiences! What challenges have you faced? What strategies have worked for you? Share your thoughts in the comments below.

Leave a comment

I hope this resonates with you. Wishing you all the best in your resolution journey!

- Shannon

And here’s the thing about fresh starts… I absolutely love them. 

Maybe a little too much. 

Okay - definitely too much.

If I had a dime for every time I have started something over again, I would be a millionaire. I’m talking Monday restarts, first day of the month restarts, first day of the year for sure, first day of the season, a few times based on the full moon (yes, really), the list goes on…

And I’m also one hundred percent certain that I have had the same New Year’s Resolution for the past 20 years (at least). And I know an awful lot of other people who have, too.

So here’s where I’m banging my head against the wall and wondering… 

Why are we all starting over so many times? Over and over and over again. Why do we keep setting the same health goals for ourselves, only to stop again and then at some point down the line, start all over again?  

And why does it seem like some people (a very small select few based on my experience) actually DON’T do this, but the majority of us are continually riding this ferris wheel around and around - making some upward and forward progress for a little while before we circle around and backslide down the hill right back to where we started?

Subscribe now

This is exactly what I’ll be diving into each week in Back on Track for Good. We’ll look at what the latest research says, what the (viral and not-so-viral) “experts” say, and try out their advice for ourselves. 

Because YES, I am a Nutritionist with a masters degree in Nutritional Biochemistry (more on that later), but I can relate to the majority here and so we’re in this together.

• Is it a question of motivation, focus, discipline?

• Is it because of personality type or genetics?

• Why do people know what the right or healthy things are but then do the opposite anyways?

And for the people who don’t do this - those people who make up their mind to change and then never look back - what’s their freaking secret?

I’ll be diving into all of this and more. Welcome to Back on Track! Please subscribe and enjoy the ride.

Subscribe now