96: Behind the Scenes of Steady Progress: How Meg Found Lasting Health

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We often hear about the success stories, but what’s rarely shared is the journey behind them—the small adjustments, mindset shifts, and consistent effort that lead to lasting health changes. In this post, I’m excited to share the inspiring journey of Meg, a current patient of mine, who’s taken her already healthy lifestyle to the next level. Over the past year, she’s worked hard to maintain her muscle mass, tweak her routine, and stay on track with her health goals. It’s not just about losing weight; it’s about maintaining and improving health for the long term.

Read on for practical tips and lessons from Meg’s journey, including how to balance nutrition and workouts for sustainable results and why focusing on the long-term picture truly makes all the difference.

Bridging the Gap Between Knowing and Doing

After a long career in mental health and a certification in mind-body medicine, Meg knew a lot about health and wellness. But even with all that knowledge, she found herself struggling to make lasting changes—especially after menopause, when constant hunger and “food noise” made it feel almost impossible to stick to her goals.

Everything shifted when she started using semaglutide. It quieted the hunger, making it so much easier to focus on what really mattered—things like balancing her nutrition, staying active, managing stress, and getting enough sleep.

For Meg, this wasn’t just about finding the right medication. It was about finally having the tools to turn what she knew into a routine that works—and a lifestyle she can sustain for the long haul.

Prioritizing Protein and Fiber

For years, Meg had heard about the importance of protein and fiber in a balanced diet. She had even worked with a dietitian who emphasized it. But it wasn’t until she started tracking her intake with a clear plan and specific goals—100 grams of protein and 25 grams of fiber daily—that things truly clicked.

By focusing on these nutrients, she found herself feeling fuller and less tempted to reach for sugary snacks after meals. The shift wasn’t just about knowing the benefits but seeing the impact of implementing them consistently.

Instead of obsessing over calorie counts, Meg turned her attention to protein and fiber intake. Using an app like MyNetDiary, she learned to identify the protein and fiber content in foods, helping her build a routine that became second nature over time. “It’s not about tracking forever,” Meg explained, “but understanding what my body needs to feel fueled and satisfied.”

This focus also brought clarity to her progress. Tools like the InBody machine helped her monitor changes in body fat and muscle mass monthly, while the app’s scanner feature made meal planning simple and stress-free. The combination of structure and flexibility helped Meg transition from tracking every bite to feeling confident in her ability to maintain her results without it.

For Meg, the learning curve was worth it. By prioritizing protein and fiber, she laid a foundation for sustainable habits that supported her overall health and well-being.

How to Build Sustainable Health Habits

If you've been struggling to find a diet and exercise routine that works for you, Meg shares some practical, realistic steps to get started:

1. Find Protein and Fiber That Work for You
   Experiment with different foods to find ones you enjoy. Not everyone loves cottage cheese or kale, and that’s okay! Focus on hitting daily goals, like 100g of protein and 25g of fiber, but customize your choices. Start small by incorporating fiber-rich snacks like berries or protein-packed options like Greek yogurt or boiled eggs.
2. Discover Your Exercise Sweet Spot
   Choose workouts you enjoy and can stick with. Whether it’s Peloton, yoga, or a quick walk, consistency is key. Consider programs like the free “Hardcore on the Floor” calendar, which breaks workouts into manageable 10-20 minute segments. Don’t stress over long sessions; small, frequent bites of exercise add up over time.
3. Get Time on Your Side
   Schedule exercise into your day like an appointment. Early mornings often work best to avoid unexpected distractions. Make it simple by laying out your workout gear the night before or having a playlist ready to go. Use resources like workout apps or a fitness calendar to remove the guesswork.
4. Build a Supportive Routine
   Join a community that matches your goals, whether it’s an online group like Hardcore on the Floor or local fitness classes. Lean on tools like apps such as MyNetDiary to track protein and fiber intake until it becomes second nature. Prioritize small rituals, like a post-workout coffee, to make the process enjoyable.
5. Stay Flexible and Patient
   Remember, this is a process of trial and error. Take time to discover what fits into your life and energizes you. Don’t forget to celebrate small wins—whether it’s hitting your protein goal, completing a 10-minute workout, or simply showing up for yourself.

Remember: The goal is not perfection—it’s finding what works for you and sticking with it.

Staying Steady When Progress Feels Slow

Meg understands how frustrating it can be when progress feels slow. She remembers comparing herself to others who seemed to be dropping weight quickly while she steadily lost just a pound a week for months. More recently, her pace has slowed even further to about half a pound per week, equating to two to three pounds a month.

What kept her going was focusing on the big picture. For Meg, it wasn’t about how fast the scale moved—it was about the fact that it was moving in the right direction. She reminded herself daily, “It’s going down,” and embraced the idea that this was a sustainable lifestyle change, not a quick fix.

Exercise also played a significant role in Meg’s journey, and her mindset around it became a powerful motivator. She often thought about how good she would feel after a workout, which helped her push through even on tough days. For Meg, it wasn’t just about physical health but the mental clarity and energy she gained. She believed in the long-term benefits of staying consistent, often reflecting, “Who ever regrets working out?”

Her advice? Celebrate the small wins, embrace the journey, and trust that even slow progress is still progress. Whether it’s a pound a week or a pound a month, those steady changes add up—and they’re changes you can sustain for life.

Tracking Progress with InBody

For Meg, tracking muscle mass with the InBody has been a total game-changer. Unlike regular scales, which can be so misleading, the InBody gave her a clearer picture of what’s really going on in her body. She remembers how frustrating it used to be when the scale fluctuated, especially after a weightlifting session, and she’d wonder if she had gained fat. But with the InBody, it was easier to see what was happening and focus on the bigger picture.

As she’s gotten older, Meg has learned that keeping muscle is crucial. At 66, she’s well aware that muscle mass can naturally decrease with age, so even maintaining it is a big win. What’s really impressive is how she’s been able to maintain her muscle with just 30-40 minutes of strength training a week, mixed with Pilates, yoga, and spinning. Meg’s journey proves that it’s not about doing endless hours of exercise—she’s found a routine that works for her.

What’s also important to Meg is how strength training supports her overall health—helping with things like metabolism, flexibility, and longevity. The InBody data has kept her motivated by showing her real, measurable progress, which has helped her get past any negative body image thoughts. It’s all about having a healthy lifestyle that she can keep up with, and the InBody helps keep her on track.

Inside Meg’s Routine: Her Top Tips for Sustainable Success 

If you're looking to improve your daily habits and stay on track with your health goals, Meg shares some of the most valuable tips that have helped her along the way:

• Front-load protein and fiber: Kickstart your day with a protein-packed drink, such as protein coffee, and add magnesium and collagen for extra health benefits. This approach helps you hit your nutritional targets early in the day and sets you up for success.
• Stay hydrated and supplement wisely: Enhance your hydration by incorporating electrolytes and fiber into your drinks. For example, adding Ghost electrolytes and Optifiber helps you meet your hydration and fiber goals without much extra effort.
• Find an exercise routine that works for you: Consistency is key. Whether it’s walking, strength training, or another activity, find a routine you enjoy. This will keep you motivated and committed in the long run.
• Visualize the outcome: Think about how you’ll feel in a week if you stick to your healthy habits versus if you don’t. This visualization can help you stay focused and motivated.
• Enjoy the food you eat: Don’t feel pressured to consume foods you don’t like, even if they’re labeled as “healthy.” Find meals you genuinely enjoy, and it will be much easier to stay on track with your nutrition goals.
• Believe in the process: Trust the power of incorporating protein and fiber into your routine. It might seem simple, but it’s effective. Believe in the data and stay committed to seeing the results!

As Meg’s routine shows, it's not about perfection, but rather consistency and making choices that align with your goals for lasting wellness. Keep believing in what works, and with time, those small daily efforts will lead to big, sustainable results.