3 Tips for Starting Any New Habit

I think we can all agree that change is rarely easy. That’s why small, actionable steps are not just helpful—they’re crucial. It’s not about overhauling your life overnight; it’s about adding layers of healthy habits that enrich your life, one day at a time.

Here are three tips for starting a new habit and keeping it:

1 – Start Small

Instead of trying to make a drastic change in your routine, focus on one small change that you can make consistently. For example, if you want to start a daily exercise routine, start with just 10 minutes of exercise each day. If making time for exercise is the issue, most anyone can squeeze in 10 minutes, right? Or do 20 squats. Expecting to set aside 1 hour a day for exercise may be too big of a bite. As you’re able to consistently stick with this new routine, you can gradually increase the amount of time you spend exercising. Just get started. Don’t wait for the ideal time. Rarely is there one. It’s better to move slowly than to stand still.

2 – Consistency is Key

As James Clear says, “Just get your reps in.” Consistency is essential when it comes to building new habits. If possible, try to do the new habit at the same time every day, so it becomes a more automatic part of your routine. Whether it’s reading a book for 30 minutes before bed (instead of scrolling your phone) or taking a walk every day after lunch, consistency will help you establish the new habit more quickly and make it a permanent part of your routine. Consistency doesn’t get enough credit in my book but it’s where the real magic happens and compounds in our favor. It’s what helps us to build and solidify new neural networks in our brain.

3 – Make it Enjoyable

So important! You are far more likely to stick with a habit when there’s an element of joy or a reward associated with it. If the habit feels like a chore, you’re less likely to keep it going, no matter how good you know the habit is for you. If you’re meal prepping food on Sunday, pick a recipe you’re excited to eat. Put on your favorite music or audio book. Pour some kombucha in a wine glass or make your favorite tea or latte. When you enjoy the new habit, it becomes easier to incorporate it into your routine because you’re essentially rewiring your brain to associate that habit with good feelings. We’re leveraging the power of dopamine and neuroplasticity. Soon the habit becomes woven into our life and identity. It’s less “work” and it just about you being who you are.

Remember, building a new habit requires patience, consistency, and a positive mindset. By starting small, being consistent, and making the new habit enjoyable, you can establish new habits and make them a permanent part of your daily routine. Habits take time to form, so don’t get discouraged if you don’t see immediate results. Give it 21 days to get through the hardest part and then plan on building that habit for ~3 months. Put the time and effort in and you can build the habits you desire that will ultimately help you achieve your wellness goals and live your best life. You got this.

Sweet Cravings – Why Willpower Alone Doesn’t Work

If you’ve cut back on sugar intake and still find yourself controlled by a sweet tooth, you’re not alone. And it’s not about a lack of willpower, I promise. Read on to learn more. 

Sugar IS Addictive 

Did you know food manufacturers employ food scientists to make their products more addictive? Altering the sugar and salt content in food creates more intense and immediate pleasure. And sugar impacts the brain 20 times faster than nicotine, and foods that are highly processed and sweetened are the most addictive. 

Sugar Begets More Sugar 

If you think you’ve cut sugar out because you stopped eating baked goods, icecream, soda and candy, you likely haven’t eliminated all of the added sugar. It hides everywhere! Think granola bars, ketchup, salad dressings, restaurant foods, dairy products, protein bars, breakfast cereal, energy drinks, some breads (including whole grain), dried fruit and other fruit snacks to name a few. 

Next time you grab a packaged product of any kind, take a moment and look at the nutrition label and find how many grams of added sugar there are in the serving size. Note, the serving size is often less than what one typically consumes so you may need to multiply the added sugar grams given to get to you the actual total of added sugar. The rule of thumb I give my clients is no more than 25 grams of added sugar per day. And it’s easy to get there without having any sweets. Here’s an example: 

Breakfast

1 cup of coffee w. 1 Tbsp creamer     5 g.  

YoPlait Blueberry yogurt                    13 g.

½ Cup Granola                                  10 g.    

Lunch 

Pasta with Chicken + Marinara Sauce 8 g.  

Salad with 2 Tbsp Salad Dressing       4 g. 

Dinner 

Hamburger w. Bun and 1 Tbsp Ketchup 6 g.  

1 Cup “Low Sugar” Costco Coleslaw   3 g. 

Dole’s Fruit cup                                   12 g. 

Total Added Sugar: 61g            

Hidden sugar isn’t the only culprit behind cravings. Here are a few other possible underlying problems. See which ones may apply to you. 

Low Blood Sugar (improper macronutrient balance)

Blood sugar is easily dysregulated when a meal doesn’t have a proper macro-nutrient balance (complex carbs + protein + fat). In particular, when there isn’t enough protein and healthy fat to go with our carbohydrates, or when the meal is too low in fiber and rich in refined carbohydrates (instant oats, pasta, white rice, pancakes, bread, etc) the blood sugar spikes, which causes the pancreas to release lots of blood sugar-regulating (and fat storing) hormone, insulin, to bring it down fast. This leads to the blood sugar going down too low, or worse, crash, so does your energy and you naturally start craving something to pick your energy levels back up. And sugar is often the easy grab. So when a craving hits, always explore whether your previous meal or even breakfast had enough protein, fiber, and healthy fat.

Dehydration

Sometimes a sugar craving is nothing more than the need for more hydration. Next time a craving hits, stop and have a glass of water before anything else. Wait 10 minutes and see if the sugar craving subsides. Remember, most people need about 1/2 their weight in ounces of water each day! Work on getting there slowly.

Seasons, Places, People 

Notice if your strongest cravings are during certain times of day, month or year, or perhaps when you are in certain places or around certain people. Our triggers for sweet cravings are often embedded in these situations. Think about how many situations have sugars and sweets associated with them. Sometimes all you have to do is think about them and you start craving. When you know your trigger, you can have a plan to navigate around those situations.

Hormones

It’s very common to feel sugar cravings intensify in the days before menstruation. I personally know that some dark chocolate needs to be handy during this time. And when avoiding all added sugar, stuffed dates with almond butter or Lily (stevia sweetened) dark chocolate hit the spot.

Lack of Sleep

Sleep deprivation will do two things to your cravings. One, it will dysregulate your hunger and satiation hormones (ghrelin and leptin), which may lead you to feel unusually hungry and unaware you’re full, so you keep munching. Also, when you feel tired, it’s very common to reach for something that will give you quick energy. Sugar!

Gut Imbalance 

Too much sugar and refined grain consumption can lead to an overgrowth of yeast in the gut. Antibiotics can also stir up yeast overgrowth. This in turn can lead to very strong sugar cravings as the yeast are literally calling for more sugar to thrive. People with these types of gut imbalances often feel like they are possessed by sugar cravings. You can get tested for this.

Lack of Sweetness in Life 

When emotional and or spiritual health is out of balance it is very common to have a craving for something sweet, mostly because it satisfies the emptiness or difficult feelings. This is only temporary of course! We use sugar to soothe, numb, distract, procrastinate, take out our frustrations, etc. Instead, we must begin to constructively address those underlying emotions and ask what it is we ‘really crave’. Is it love and affection? is it connection or companionship? Is it support? Less stress? More joy, play and creativity? Certainly, some of these can take time to improve upon so in this way the craving can be a teacher. In the meantime, make a note of what you’re observing and try healthier ways to address the craving in the moment. We address this quite a bit inside the 21-Day Reset. 

Get curious about where and when your cravings are happening. Spend a little time reflecting on the possible causes of your cravings. 

Keep in mind, breaking the cycle of sugar cravings takes time and patience. It’s about adopting a holistic approach that addresses the root causes and supports overall well-being. By nourishing your body and understanding the signals it sends, you can regain control over your cravings and embrace a healthier, balanced lifestyle.

One Big Thing All Women Over 40 Must Know About Their Health

If you are over 40, gaining weight without changing your diet, having brain fog, fatigue, mood swings, or sleep disturbances, I’m here to tell you that while you may be experiencing some of these symptoms as part of hormone fluctuations that happen in the peri/menopause phase‎, your symptoms may very well be exacerbated by Insulin Resistance.

What is Insulin Resistance?
Insulin resistance is often called pre-diabetes and is one step away from Type 2 Diabetes. It occurs when the body’s cells become less responsive to insulin, a hormone responsible for regulating blood sugar levels. Think of insulin as a key that unlocks the doors of your body’s cells to let sugar (glucose) inside. When you eat, especially foods with carbohydrates, your body converts them to glucose and your blood sugar levels rise. Insulin is produced by your pancreas to help your cells take in this sugar for energy.

Now, insulin resistance is like when those cell doors become a bit rusty or stubborn (which can happen more easily in peri/menopause). In other words, even if insulin is knocking on the cell door, it doesn’t open easily. So, your body has to make extra insulin to get the same amount of sugar inside the cells. This leads to an elevation in insulin and blood sugar levels, triggering a cascade of adverse effects on the body.
When your body has to produce extra insulin to compensate for this resistance, it can eventually lead to high levels of insulin in your blood, and that can cause health problems like type 2 diabetes. So, it’s important to maintain a healthy lifestyle with a balanced diet and regular exercise to keep those cell doors working smoothly.

Who is at Risk?
It is estimated that almost one in every two Americans is either Insulin Resistant or Type 2 Diabetic. Many don’t even know they are dealing with this. As a health coach, I was surprised when I learned I had slipped into the realm of insulin resistance.

While Insulin Resistance can happen at any age for men and women, research has shown a significant association between perimenopause and insulin resistance. Estrogen aids in maintaining healthy glucose metabolism by enhancing insulin sensitivity and promoting the efficient utilization of glucose. As estrogen levels decline during perimenopause, insulin sensitivity is compromised, leading to an impaired ability to regulate blood sugar levels effectively. And this is one way women may suddenly gain weight without having changed their diet. In other words, we can’t handle carbohydrates the way we used to.

Signs and symptoms of Insulin Resistance:

Spotting the signs of insulin resistance during perimenopause is crucial for early intervention.

Weight Gain: Insulin resistance can contribute to unexplained weight gain, particularly in the abdominal area.
Fatigue and Energy Fluctuations: Insulin resistance can disrupt the body’s energy balance, leading to fatigue or inconsistent energy levels throughout the day.
Mood Swings and Irritability: Insulin resistance may trigger hormonal imbalances, which can manifest as mood swings, irritability, and anxiety when you don’t eat for some time. Hangry anyone?!
Irregular Menstrual Cycles: Perimenopause already brings irregular periods, but insulin resistance can exacerbate these changes.
High cholesterol: in particular triglycerides over 100
Elevated HbA1c – always ask for this marker on your routine physical. You optimally want to be far away from this pre-diabetes cliff so <5.3.
Constant Sugar or Carb Cravings: When glucose can’t get into the cells, the body craves more fast fuel
Darkened Skin Patches on neck and or armpits (called Acanthosis Nigricans)

Why Should You Care? Understanding the impact of insulin resistance on perimenopause is crucial for several reasons:

Quality of Life: By addressing insulin resistance, women may experience a reduction in perimenopause symptoms, leading to an improved quality of life.
Long-Term Health: Insulin resistance is a precursor to inflammatory conditions such as type 2 diabetes, cardiovascular diseases, cancer, dementia and metabolic disorders. Early intervention can mitigate these risks.
Personalized Treatment: Recognizing the link between perimenopause and insulin resistance allows for tailored treatment plans that focus on restoring insulin sensitivity and hormonal balance.

How to Prevent and or Reverse Insulin Resistance
The good news is that you can lower your risk of insulin resistance, and even reverse it through your diet and lifestyle.

Balance blood sugar through diet:
Reduce consumption of refined carbohydrates, sugar, and alcohol
Increase intake of vegetables, protein, and healthy fats, following a Low Glycemic Load (GL) diet
Minimize snacking and focusing on 2 or 3 main meals per day
Explore overnight fasting as an option

Lifestyle Strategies for Managing Stress:
Even if you’re on the best blood sugar balancing diet in the world, you can still be at risk of insulin resistance! That’s because stress can cause it on its own.
In response to stress, the adrenal glands prepare you for the fight or flight response by putting sugar into the blood and thereby raising your blood sugar levels. In addition, high cortisol levels can prevent insulin from doing its job of transporting glucose into cells which forces the body to store it as fat.
Prioritize self-care and stress management to regulate stress hormones, which is crucial for maintaining stable blood sugar levels.

Incorporate exercise:
Stay physically active, but avoid excessive exercise. Strength training helps maintain muscle mass, which aids in glucose storage and minimizes insulin production.

Get adequate sleep:
Align with your daily Circadian rhythm for healthy insulin management. Prioritize sleep, receive daylight exposure upon waking, and wind down at night, avoiding electronic devices and artificial lighting. This helps your body produce the appropriate hormones, including serotonin and melatonin.

Monitor your health:
Start by checking your HbA1c levels, which your doctor can assess. Other potential tests include fasting insulin levels or glucose tolerance tests. If you want to monitor how your diet and lifestyle impact your blood sugar levels, you can try a continuous glucose monitor for a 14-day trial.

If you are not sure where to start and would like guidance and accountability, consider my upcoming 21-Day Reset as a great place to start! Here we share tips and tricks on not only how to manage blood sugar, but how to gradually phase out less healthy food and replace old habits with new habits that support your health goals. We guide you every step of the way and would love for you to join us! To learn more, head on over to my website.

Yours in health,
Linda

References:
Lovejoy JC, et al. (2008). Increased visceral fat and decreased energy expenditure during the menopausal transition. International Journal of Obesity, 32(6), 949-58.
Shifren JL, et al. (2010). Role of Hormones in the Etiology and Treatment of Menopausal Insulin Resistance. The Journal of Clinical Endocrinology & Metabolism, 95(7), 2843-2850.
Golden SH, et al. (2007). Endogenous sex hormones and glucose tolerance status in postmenopausal women. The Journal of Clinical Endocrinology & Metabolism, 92(4), 1289-1295.

Is Your Check Engine Light On?

I was driving down the highway when I noticed vibrations in the pedal when braking. My car mechanic assured me I could continue driving safely until my scheduled appointment ten days later. He said the rear brake pads are worn down and the rotor is rusty. Knowing I’d be driving a car full of kids to soccer and my 19-year-old would be driving the car as well, I didn’t want to take any chances so I found a way to get my car serviced immediately.

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