The Science of Weight Loss: A Coach’s Guide (From a Doctor’s Heart)

Here’s something I’ve learned from talking with people:

The most powerful conversations about weight don’t start with the scale.

They start with a simple question:

“What’s your vision of wellness?”

People come armed with their food diaries, blood glucose logs, blood pressure logs, and a list of failed diets.

They wear their battle scars with pride.

But before they launch into the numbers, I ask my show stopping question.

They pause, look bewildered for a few seconds, their eyes soften, and a tear may fall when they “get it”.

I enjoy combining my medical knowledge with coaching because while I understand the intricate dance of hormones and metabolism, I’ve learned that sustainable transformation starts with something deeper.

Here’s a mind-blowing thought:

There are about 36 trillion cells in men, 28 trillion in women, and 17 trillion in children.¹ Cells process MANY reactions every second to stay alive.

So if each cell processed just ONE reaction per second, that would be 36 trillion reactions per second.

Just to give you an idea of how mind-blowing this is: 37 trillion seconds is about 1,179,262 years!

But here’s something I find more fascinating:

You can influence these reactions towards inflammation or healing through thoughts and emotions.²

So before we dive into the science of weight loss, I’d like to invite you to do something:

Take a breath.

Place one hand on your heart.

And ask yourself:

– What would feeling truly healthy mean to you?

– How would it change your daily life?

– What becomes possible when you’re at your healthiest?

I ask you to reflect on these questions because weight loss is not just about calories and exercise. 

Health and wellness is about creating a life where health flows naturally from your daily choices.

Ready to explore your journey together?

Let’s start by understanding your body’s brilliant wisdom…

Understanding Your Body’s Wisdom (The Weight Management System)

Before we begin, let’s do a quick exercise:

Imagine your body could write you a letter.

What would your body say about:

• How you have been treating it lately?
• What more does it need from you?
• What does it need less of?

Take a moment. Let the thoughts come to you.

Now, let me share something surprising (but not really):

Your body is not trying to work against you.

It’s trying to protect you.

People often find this revelation surprising. Why?

Because people are frustrated. They try every diet possible and always regain the weight (and more).

They may even form false beliefs that say, “My body hates me”. 

But here’s the reality:

Your body loves you so much, it’s doing exactly what it’s designed to do – keep you alive!

Your body operates on ancient wisdom:

• It remembers every famine (diet) you’ve endured.
• It tracks every stress (bad day at work, rowdy children, overbearing mother-in-law) you’ve struggled with.
• It’s keeping score every time you’ve pushed past exhaustion (overwhelmed, completely beat, and just ready for this day to end).

This is where my medical knowledge informs my coaching:

I understand how your body works like an overprotective parent:

• It monitors your energy levels (Are you getting enough to eat, honey?)
• It tracks your nutrient status (Finish your veggies, dear.)
• It remembers everything that’s ever threatened your survival (I will never let anything hurt you.)

Think about your last diet attempt:

• How did your body try to communicate with you?
  • Low mood
  • Low energy
  • Poor sleep
• What signals did you perhaps ignore?
  • Hunger
  • Fullness
  • Thirst
  • Satiety
• What wisdom was your body trying to share?
  • This is not the right path.
  • There is a better way for you.

Here’s a tool you can try at home:

The Body Wisdom Journal

This is not just another log. We’re not here to keep track of objective data. We need to attune ourselves to our intuition. 

Each day, write down:

1. Energy levels throughout the day
2. Hunger and fullness signals
3. Emotional state
4. Sleep quality
5. Stress levels

Sustainable weight management starts with understanding your body’s language.

So once we realize how the body speaks, how do we carry on the conversation?

The Truth About Metabolism: A Conversation With Your Body’s Energy System

Let me ask you something:

When do you feel most energized?

Has it been too long? Do you remember what energy feels like? Do the numbers on your fitness tracker tell you when you felt vibrant?  

Here’s what I’ve learned over time:

Understanding metabolism isn’t about counting calories, achieving ketosis, or walking/running a certain distance.

It’s about learning to dance with your body’s natural rhythms.

Let’s try something:

Close your eyes for a moment.

Think about your most energetic time of day.

Now think about your lowest energy time.

What’s your body trying to tell you through these patterns?

For example, I’m most energetic a couple hours after waking in the morning. 

I hit a lull midday (usually time for a quick nap, meditation, or lunch).

Then I have stable energy the rest of the day until a couple hours before bedtime. 

I tried to treat my metabolism like a light switch. I flipped it on with caffeine and let it slowly reset. But that made me more tired over time.

I failed to recognize that metabolism is more like a symphony orchestra:

– Different instruments (organs and hormones)

– Playing different parts (lungs provide fresh air, liver detoxes and purifies, kidneys filter)

– All working together to create harmony (energy and vibrancy)

Here’s a tool to develop your energy self-awareness:

The Energy Mapping Exercise:

1. Track your energy levels hourly for three days

• Be simple and label it: up, down, or sideways
• Or grade it on a scale of 1 to 10

2. Note what you’re doing, eating, or thinking

• Are you looking forward to something?
• Are you physically active?
• Did you enjoy a nutritious meal?

3. Look for patterns

• Are you always energetic at 10AM? 1PM? 5PM?
• Review your answers to #2 during those times.

4. Listen to what your body’s telling you

• Work with your body’s natural rhythms.

These aren’t just random factors.

These aren’t just mechanical functions of the body. 

They’re your body’s instruction manual for optimal energy!

The body has life but is not alive until you inspire it with meaning.

So I ask a powerful question:

“If your body could thank you for something, what would it be?”

Maybe it’s:

• Those walks you take when stressed
• The times you choose rest over pushing through
• The moments you listen to your hunger signals

Remember:

Your body is not your enemy.

Your body is not broken just because it’s not doing what you expect.

It’s responding exactly as it should to protect you. 

The key to working with your body is not in forcing change.

You must create an environment where your body thrives in a new way.

Then your body adapts to this new environment.

So how do we create that safe space? 

We let the body know it will have what it needs.

Creating Energy Balance: Beyond the Numbers Game

Let’s start with a moment of honesty:

How many calories did you count today?

More importantly… how did counting them make you feel?

I was trapped in this numbers game.

I tracked every gram, ounce, and calorie.

I thought I was being proactive and more health-conscious. And I saw results!

But a problem emerged: I focused more on numbers and less on my own body’s signals.

Let’s pause here and try something:

Take a deep breath.

Place one hand on your stomach.

Ask yourself:

• When was the last time you ate when you felt truly hungry?
• When did you last stop eating because you felt satisfied (not because an app told you to)?
• What foods make you feel energized versus depleted?

Here is the critical puzzle piece to understand:

Energy balance is not just about mathematics.

Balance is about creating harmony between your body’s needs and your life’s demands.

Meeting those demands means fulfilling your values. You need to ally with your body to help you live fully aligned with your values.

Let’s explore this with a simple tool:

The Energy Harmony Map

Body signals, life rhythms, and food relationships are all connected.

Go in order and pick one from each section to see how your body talks to you, why it tells you what it tells you, and how you respond.

1. Body Signals:

• Natural hunger cues
• True fullness signals
• Energy fluctuations
• Mood patterns

2. Life Rhythms:

• Work schedule
• Family commitments
• Stress levels
• Sleep patterns

3. Food Relationships:

• Nourishing choices
• Comfort foods
• Social eating
• Emotional patterns

Everyone understands that the body processes macronutrients differently:

• Protein helps build muscle and keeps you full longer.
• Carbohydrates break down easily and provide quick energy.
• Fats offer sustained fuel.

However no one talks about the emotional macronutrients.

Instead of tracking macros, grams, or calories, try this reflection:

“How do different foods make you feel?”

Let’s do a simple exercise:

The Food-Feeling Journal

For your next three meals, note:

1. Your hunger level before eating (1-10)
2. How the food tastes
3. How you feel 1 hour later
4. Your energy levels
5. Your mood

No calorie counting.

No food weighing.

Just pure awareness.

Why? Because listening to your body’s wisdom allows:

• Calories to balance naturally
• Energy to stabilize naturally
• Healthy choices unique to your needs become clear

Once I stopped counting calories and started tuning into my energy signals:

• Stress levels dropped.
• Weight balanced on its own.
• I paid more attention to experiencing and living life.

So a powerful question I like to ask is:

“If your hunger could speak, what would it say?”

Here are some possibilities:

• “I’m not hungry, I’m lonely”
• “I need rest, not food”
• “I’m thirsty, not hungry”
• “I’m actually satisfied, but eating from habit”
• “I need to fit in with the group”
• “I’m running low on a specific nutrient. Can you help me find it?”

There are physical needs and emotional needs. Regardless, they are all human needs. They all find expression through the complicated maze of metabolic pathways.

True energy balance comes from alignment – when your choices match your body’s needs.

So how do you meet your body’s needs? 

Let’s explore what your hormones tell you and how to work with them rather than fight against them.

Understanding Your Body’s Chemical Messengers: A Dance With Hormones

This is where “calories in versus calories out” does not make sense to me.

This idea makes perfect sense for a car:

Calories in (gas) versus calories out (burned gas makes heat and exhaust) equals weight loss (no gas in the tank).

So we put more gas in the car to go places.

But human beings are not cars. We do not have strictly mechanical bodies. 

We have BIO-mechanical bodies. 

So unlike cars, our bodies have the ability to heal and recover.

Healing and recovery is a complicated orchestra that you co-conduct with your body.

Hormones change the symphony and you must conduct yourself in alignment to produce harmony. 

Otherwise you will struggle to heal, recover, and meet your goals.

Studies have shown that hormones are associated with your emotional world.³ 

Stress can induce higher cortisol levels.⁴ Unbalanced cortisol levels can cause problems if you do not allow for rest and recovery.⁵

So I ask the question:

If your hormones could tell their story, what would they say?

They may tell you that they are tired of trying to keep up with your life.

True hormone balance starts with listening to their message.

Let’s do a check-in:

Take a breath.

Notice your energy right now.

Ask yourself:

• How stressed do you feel? (Your cortisol speaking)
• How hungry are you? (Your ghrelin chatting)
• How energetic do you feel? (Your thyroid whispering)

Your hormones are your loyal messengers:

They constantly communicate your body’s needs.

The question is: Do we listen?

Here’s a tool that can help open your inner ears:

The Hormone Whisperer Journal

Track these patterns for a week:

1. Morning Energy:

• How do you feel waking up? (Cortisol can be good. Is there enough to help you get up and go?)
• What’s your hunger like? (Do ghrelin and leptin dance well or step on each other’s toes?)
• How’s your mood? (Are testosterone and estrogen levels balanced? Do serotonin and cortisol make you feel well? Is melatonin still making you feel groggy?)

2. Daily Rhythms:

• Energy peaks and dips
• Hunger patterns (The ghrelin and leptin dance.)
• Emotional waves (Is serotonin making you feel confident and well? Is Oxytocin making you feel connected with others? Is cortisol driving you to be a better individual? Or creating anxiety?)

3. Evening Signals:

• Sleep readiness (Are melatonin and cortisol on track?)
• Late-night cravings (Did ghrelin switch dance partners with cortisol?)
• Mood transitions (Is testosterone making you feel frisky? Or does cortisol leave you drained?)

As you can see, your hormones work like an orchestra. 

You can shift the balance towards cacophony or harmony. 

But do not make the mistake of trying to exert control.

Instead of trying to control these hormones, we can learn their movements and get on the dance floor.

Try this reflection:

Think about your last strong craving:

• What time was it?
• What were you doing?
• How were you feeling?
• What was your body really asking for?

We need to realize that cravings are not character flaws.

They are messages from your body’s messengers.

The Hormone Harmony Map

When you feel:

Stressed (Cortisol speaking):

• What calms your nervous system?
• Which activities ground you?
• How can you create safety signals?

Hungry (Ghrelin & Leptin chatting):

• Is it physical or emotional hunger?
• What truly satisfies you?
• How can you honor your body’s needs?

Tired (Thyroid messaging):

• What energizes you naturally?
• When do you feel most alive?
• How can you support your energy?

Remember:

Your hormones are not “broken.”

We are simply divorced from what they need to tell us.

When we listen, we can rediscover their meanings:

• Late-night cravings can be stress signals
• Afternoon fatigue could be a plea for rest
• Morning anxiety might be asking for routine

You must take the time to listen in, determine the need not being met, then take action in alignment with your values.

Of course, if you sense something is wrong or if symptoms continue, then get checked out by your healthcare provider.

Hormones can be complex.

When we listen to these chemical messengers…

We create space for natural recalibration.

So how do we create space for balance?

Hint: Practical, sustainable, daily rhythms that honor these hormonal messages and work with your body’s natural chemistry rather than against it.

Nourishing Body and Soul: A New Conversation About Food

Ever notice how we talk about food these days?

“I’m being good today.”

“This is a cheat meal.”

“I can’t have that – I’m being bad.”

“I deserve this today.”

Let me share a secret with you:

There is no “good” or “bad”. There is no “cheating” or “deserving.” 

There is only you and the food. 

So I ask you:

When was the last time you truly enjoyed a meal without guilt?

I’m in a place in my life where I don’t want to waste time worrying about calories. I want to spend time enjoying good food with good company. 

Remember that your body does not understand morality around food.

I still pay attention to “healthy” versus “not healthy” foods. Why?

Because the body understands nourishment.

So “healthy” foods are nourishing foods.

Let’s try something:

Take a breath.

Think about your favorite childhood meal.

• What memories surface?
• What emotions arise?
• How did that food make you feel?

Food is more than fuel.

• It’s connection.
• It’s culture.
• It’s comfort.

Your body is brilliantly designed to:

• Extract nutrients from various foods.
• Signal true hunger and fullness.
• Guide you toward what it needs.

Often, your body may need emotional fulfillment.

The Nourishment Navigator

1. Physical Signals:

• How hungry am I (1-10)?
• Where do I feel this hunger?
• What type of food sounds satisfying?
• How will this food make me feel?

2. Emotional Weather:

• What am I feeling right now?
• Am I eating to feed an emotion?
• What do I really need in this moment?
• How can I honor that need?

3. Environmental Influences:

• Who am I with?
• Where am I eating?
• How fast am I eating?
• What distractions are present?

Remember:

Your body finds ways to communicate needs to you.

You need to: 

• Listen first
• Observe your inner world
• Observe your outer world
• Then interpret the signals

For example, the desire to snag another sweet treat in the breakroom may not be about your will power. Instead, your body wants to tell you that you need a break from a stressful job!

So how can we use this self-knowledge to create peace with food?

Try this reflection:

Think about your last three meals:

• Which ones left you feeling energized?
• Which ones felt truly satisfying?
• What was different about these experiences?

Remember: Your body has innate wisdom about food.

Children naturally eat when hungry and stop when full.

I made my parents worry because I ran around all day with just one bite of one chicken nugget as a kid!

I’m not saying we should live on nothing! My parents were right to be concerned.

But I am saying that somewhere along the way, we learned to override these signals.

Let’s practice reconnecting:

The Mindful Bite Exercise

1. Choose any food
2. Look at it closely
3. Smell it fully
4. Take one small bite
5. Notice flavors and textures
6. Pay attention to your body’s response

This isn’t about eating “perfectly.”

It’s about eating: 

• Peacefully.
• Not counting anything.
• Trusting hunger signals.
• Enjoying food without guilt.
• Nourishment of body and soul.

Your body is not a problem to be fixed.

It’s a wisdom to be heard.

There are more ways to tap into that inner wisdom. 

Let’s get physical and explore how movement can bring greater self-awareness and joy rather than obligation.

Mindful Movement: Your Body’s Way

We’ve all heard the CDC recommendations:

Briskly walk at least 30 minutes per day!⁶

Walking an extra 500 steps per day drops your risk of death from cardiovascular reasons by 7%⁷; and taking 1000 extra steps per day reduces risk of all-cause mortality by 15%⁷.

Walking also keeps your mind sharp; safe-guarding cognitive and processing speed, working and declarative memory, and executive functioning⁸. These happen to be the trouble spots for an aging mind.

Basically, walking is a wonderful exercise. I go on walks when I’m off work.

Why do I walk? The initial spark came from the CDC recommendations. 

But I eventually realized that I enjoy walking!

Because I enjoy it, I do it every chance I get.

You need to find the movement you enjoy. 

You could hate walking. I get it. It’s not for everybody. 

You might not be able to walk. That’s ok too. 

But I want to relay something profound:

• You might feel your best gardening. 
• You might come alive cycling or swimming. 
• You might enjoy playing tag or hide-and-seek with your kids. 

So here’s my question to you:

When do you feel your best?

When do you forget that you are “exercising” and just move your body in enjoyment?

Remember:

Movement is not about checking boxes.

It’s about finding your body’s natural rhythm.

Let’s pause for a moment:

Think about the last time you moved in a way that felt good:

• What were you doing?
• How did your body feel?
• What made it enjoyable?

Exercise physiology is important.

However, what does it mean?

Let’s explore yours with this tool:

The Movement Joy Map

I’ll give you my answers in parenthesis just to give you examples.

1. Energy Signals:

• When do you feel naturally energetic? (I’m energetic when exploring new places.)
• What types of movement energize you? (Sometimes walking. Sometimes stretching.)
• What movement drains you? (We’re not talking about natural fatigue from the movement. We’re talking about soul draining movement. In my case, I can’t sit still for longer than 2 hours without a break to reinvigorate myself.) 
• How does your body ask for movement? (Aches and pains, and mental fogginess.)

2. Movement Memories:

• What did you love doing as a child? (Exploring neighborhoods on my bicycle.)
• Which activities make you lose track of time? (Walking with a good audio book.)
• What movement brings you joy? (Again, mostly walking or Qigong; preferably in natural settings.)
• When do you feel most in your body? (When practicing Qigong.)

3. Life Rhythms:

• What movement fits naturally into your day? (Walking and Qigong.)
• How does your energy flow? (Usually higher in the morning with a lull midday.)
• Where can movement feel like play? (Literally playing with my brother.)
• What barriers keep coming up? (Needing to sit at a computer. At work, I get up and walk to coworkers to relay information instead of using email or phone.)

Remember:

Your body is designed to move.

But not in a prescribed, one-size-fits-all way.

Movement can be:

• A gentle morning stretch
• Dancing while cooking
• Playing with your kids
• Walking while you think
• Gardening in the sunshine
• Swimming under open skies

Don’t limit your definition of exercise to the gym or a treadmill.

When movement feels like coming home to your body, you gain the medical benefits naturally.

So how do you feel at home?

Try this reflection:

For the next few days, notice:

1. When do you naturally want to move?
2. What movement makes you smile?
3. How does your body ask for activity?
4. What movement feels like self-care?

Here’s a gentle practice based in my Qigong practice:

The Body Liberation Exercise

1. Stand quietly for a moment
2. Close your eyes (Keep your eyes open if you are unsteady)
3. Let your body sway naturally (Take a seat if you feel you might fall)
4. Notice what movement wants to happen
5. Follow that impulse, however small
6. Trust your body’s wisdom

I am a big believer in self-discipline.

You must take control to create the change you want to see in yourself. There are certainly times when you must force a particular outcome.

However, we forget to be nice to ourselves afterwards.

So I ask you:

If movement was a way to listen to your body rather than change it, what would you choose to do?

Movement is medicine.

Movement is also a conversation with your body.

So how do we balance movement with rest and renewal?

By creating natural rhythms of activity and rest to support your overall wellbeing.

Rest, Renewal, and Rhythms: The Art of Listening to Your Body’s Need for Rest

Who heard this phrase:

“Sleep when you’re dead!” or “There’s plenty of time to rest when you’re dead.”

I also heard phrases during my rotations like:

“Self care is important. So make sure you take a break when you see the opportunity.”

In other words, take a moment of rest when you happen to have some down time in between patients and other obligations. 

Obviously, that was stressful. 

You learn to be “on” even when you’re supposed to be “off”.

If you share this soul-weary experience, then I ask you:

When was the last time you felt truly rested?

Can’t remember? 

That’s ok. 

Let’s pause for a moment.

Take a breath.

Ask yourself:

• How does your body feel right now?
• Where are you holding tension?
• What would deep rest feel like to you?

We hear a lot about the importance of sleep. 

Ironically, sleep has been studied to death!

However we rarely hear about true rest.

Rest is not just the absence of activity.

It’s an active form of renewal.

The battery on your phone doesn’t magically charge to 100% if you’re not using it.

You have to actively plug it into a source of power. Then the phone has to actively manage the influx of power.

Here’s a tool you can use:

The Renewal Compass

1. Energy Mapping:

• When are your natural high-energy times?
• When does your energy naturally dip?
• What activities restore you?
• What depletes you?

2. Rest Signals:

• How does your body ask for rest?
• What happens when you ignore these signals?
• Where do you feel fatigue first?
• What type of rest do you need most?

3. Recovery Rhythms:

• What helps you wind down?
• How do you know you’re well-rested?
• What stands between you and rest?
• What makes you feel renewed?

The interesting thing is that our bodies require multiple types of rest.

• Physical rest (sleep and relaxation)
• Mental rest (quiet and calm)
• Emotional rest (peace and processing)
• Social rest (solitude and boundaries)
• Spiritual rest (purpose and connection)

Here’s a thought:

Taking treats from the break room might indicate that you need a real lunch break.

You might crave rest, not sugar or coffee.

So what do your breaks look like now? And how can you reshape them to be rested?

How can we honor your body’s natural rhythms to inner balance?

Try this gentle practice:

The Rest Response Reset

1. Set three “pause points” in your day
2. During each pause:
   • Take three breaths
   • Scan your body
   • Notice what type of rest you need
   • Honor that need, even in a small way

I know. We don’t have the luxury to take naps at work. 

But we can close our eyes for a moment.

We take “micro-rests” every day. 

The trouble is that we often fill it with doom scrolling social media or thinking of problems at home.

Put down the phone and try this instead:

• 2-minute meditation between meetings
• Quiet car moments before entering home
• Morning tea in complete silence
• Evening stretches before bed

No phone. No TV. No distractions. 

If you treat rest as essential as breathing, your days may look different. How?

I’ve experienced:

• More productivity
• Better food choices
• Greater alignment with my body’s signals
• Making clearer decisions

Remember:

Your body whispers before it screams.

Rest is not laziness. It’s listening to, and meeting your body’s needs.

Rest is how we honor our body’s wisdom.

It’s how we create space for healing.

It’s how we return home to ourselves.

So how do we integrate all these pieces – nourishment, movement, and rest – into your daily life? 

We can create a sustainable rhythm that honors your body’s wisdom while supporting your health goals.

Living Your Body’s Truth: Creating Your Daily Rhythm

Let me share a recent “aha” moment with you:

I spend a lot of time crafting the perfect schedule.

• Color-coded meal times.
• Scheduled workout blocks.
• Designated sleep hours.

So let me ask you:

What is the problem?

Why doesn’t this work?

I am a big proponent of discipline; of establishing a system to create the life of your dreams.

However, creating a schedule is like looking at a flat map of the world. 

You run into distortions because the world is round; not flat.

Similarly, you run into scheduling conflicts because your body is alive.

So its needs shift from day to day; even minute to minute.

So instead of tweaking the schedule, I asked:

“What if we let your body guide the rhythm instead?”

Let’s try this:

Close your eyes for a moment.

Think about your most effortless day:

• When did you naturally want to eat?
• How did movement flow into your day?
• What moments of rest appeared?
• How did it feel to flow with your body?

Thankfully, your body is designed to follow rhythms and cycles.

Therefore, your body has its own natural wisdom about timing.

Let me share a tool that helps you find your daily and seasonal rhythms quickly:

The Rhythm Finder

1. Energy Flow Mapping:

• When are you naturally hungry?
• When do you feel most energetic?
• When do you need rest?
• What patterns keep appearing?

2. Life Season Check:

• What’s demanding your energy right now?
• What season of life are you in?
• What support do you need?
• What needs to shift?

3. Alignment Audit:

• Where do you feel flow?
• Where do you feel friction?
• What small adjustments feel possible?
• What wisdom is your body sharing?

A simple shift to honor your body’s natural circadian rhythm could:

• Naturally regulate eating habits
• Improve energy levels
• Stabilize weight

Why? Because alignment with your circadian rhythm:

• Lowers risk of cardiovascular events⁹
• Improves energy metabolism⁹
• Lowers inflammation⁹
• Improves the immune system⁹

Obviously, we live in the real world. We have 9 to 5’s, mid-shifts, late-shifts, and graveyard shifts.

On top of affording rent, real life fills our days with unexpected twists and turns.

So here’s the grand question:

How can we create harmony between your body’s wisdom and your life’s demands?

Try this reflection:

The Body Wisdom Diary

For three days, simply notice:

• Natural hunger times
• Energy peaks and valleys
• Movement impulses
• Rest needs

No judgment. No changes. Just awareness.

They might not match your work schedule, kid’s schedules, other people’s schedules.

That’s ok for now. 

We are only looking to rediscover your body’s truth in this step. 

Next question:

If you trusted your body’s timing completely, what would change?

• Would you have breakfast later?
• Would morning yoga feel more natural than afternoon cardio?
• Would you have mini-meals throughout the day instead of three main meals?
• Would gentle evening stretches help you sleep better?

Final question:

How can you work with life’s demands to meet your body’s needs?

• Do you need to go to sleep earlier for rest and recovery?
• Can you wake up earlier to have personal time?
• Do you need to take a walk before breakfast to feel invigorated?
• Do you need to skip dinner today because you’re hungry for peace instead?

Life is not perfect.

• It’s messy.
• It’s flexible.
• It’s real.

Despite this (or because of this), the body thrives on rhythms. 

Just remember:

Consistency matters more than perfection as long as you remain consistent with maintaining self awareness and making small adjustments.

So how do we craft your personal wellness story with everything we’ve learned?

Let’s look at bringing everything together into a sustainable, joyful approach to health that’s uniquely yours.

Crafting Your Wellness Story: Where Science Meets Your Truth

Where is your story?

You can bring me all your food journals, all your exercise logs, all your detailed graphs from fitness apps. 

You can bring me your blood pressure logs, blood glucose logs, weight loss logs. 

They all mean nothing without your story.

I love medical data. I can take action based on this information.

But I know pure data does not describe the full human experience. 

Let’s pause for a moment.

Take a breath.

Ask yourself:

• What’s the story you’ve been telling yourself about your health?
  • “My family and friends won’t love me if I look and feel better than them.”
• What’s the story your body wants to tell?
  • “I don’t want to look better than them. I want to feel better and more energetic for myself.”
• Where do these stories align or conflict?
  • There’s a conflict of being well and being accepted.

This is just one possible story.

Healing happens at the intersection of science and story.

Let me share this important tool:

The Story Shifter

1. Your Current Chapter:

• What’s working in your wellness journey?
• What feels authentic?
• What needs to change?
• What wisdom have you gained?

2. Your Body’s Narrative:

• What has your body taught you?
• What strengths have you discovered?
• What challenges have shaped you?
• What victories deserve celebrating?

3. Your Emerging Truth:

• What new story wants to be told?
• What old stories need releasing?
• What possibilities are opening?
• What support do you need?

This is the hardest exercise. Why?

You may find that your story is not your own.

You may feel trapped.

That’s a difficult reality to accept.

So what do you do when you find your truth?

Ignore it? Or make small changes for better alignment?

Change is hard. 

But your wellness story is on the line. 

So where do we go from here?

Try this reflection:

The Chapter Review

Looking back at your journey:

• What chapters have you completed?
• What lessons have you learned?
• What plot twists surprised you?
• What character development are you proud of?

These questions help you focus on how far you’ve come in a positive light.

Next we will move into the wisdom you’ve acquired from this journey so far.

The Wisdom Writer

Each evening, write:

• One thing your body taught you today
• One way you honored its wisdom
• One truth you’re beginning to understand
• One intention for tomorrow

When you stop trying to edit your story to fit the needs of others, you open yourself to your internal wisdom. 

Then you co-author your own wellness journey.

So if your body’s wisdom wrote the next chapter of your story, what would it say?

Some insights include:

• “My story isn’t about weight anymore – it’s about inner peace”
• “I’m learning to trust my body’s plot twists”
• “Health feels like coming home to myself”
• “My journey makes sense when I listen to my body”

But here’s the deeper truth:

Your wellness story is still being written.

Every day is a new page.

Every choice is a plot point.

Every moment is a chance to align with yourself.

Remember:

You’re not fixing something broken.

You’re revealing something beautiful.

Your story is not about reaching a destination.

It’s about coming home to yourself.

This journey we’ve explored together:

• Understanding your body’s signals
• Finding your natural rhythms
• Creating peace with food
• Moving with joy
• Resting with purpose
• Living your truth

It’s all part of your unique story.

A story that’s still unfolding.

A story worth telling through living.

So how do we keep this story growing? 

Let’s explore how to navigate the chapters ahead with confidence and wisdom.

Your Journey Continues: Final Thoughts

What is the most exciting moment of a weight loss or other health journey? 

Discovering that the body is not a problem to solve.

It’s a wisdom to trust.

We’ve explored quite a journey together:

• How your body speaks its own unique language
• The rhythms of your natural metabolism
• Ways to nourish both body and soul
• Movement that feels like freedom
• Rest that restores and renews
• Creating your authentic wellness story

But here’s what I want you to remember most:

This isn’t the end.

I hope this is your rebirth.

True wellness emerges when we stop fighting our bodies and start flowing with its wisdom.

Here’s a gentle practice to carry forward:

The Daily Wisdom Check-in

• Morning: What does my body need today?
• Afternoon: How can I honor that need?
• Evening: What wisdom did I discover?

Remember:

There will be plot twists.

There will be chapters that challenge you.

There will be days when the old stories feel loud.

That’s not failure.

That’s being human.

Ultimately, this journey isn’t about:

• Reaching a certain number on the scale
• Following someone else’s rules
• Or forcing yourself into a prescribed path

This journey is about:

• Coming home to yourself
• Trusting your body’s wisdom
• And letting your health story unfold naturally with greater self awareness

Remember:

Your story has deep meaning.

Your journey matters.

Keep listening.

Keep learning.

Keep growing.

Your next chapter awaits.

And remember: Your body’s wisdom will always guide you home.

If you want personal coaching and you would like to work with me, CLICK HERE -> let’s talk.

References:

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