The Habits That Actually Move the Needle on Your Health (Spoiler: It’s Not Willpower)
- Kris Hansen-Sayles
- Apr 10
- 3 min read
Updated: Apr 11
How to build long-term wellness habits without burning out or giving up.
If willpower worked, we’d all be walking six-packs with zero stress and perfect sleep.
But here’s the truth:
You don’t need more willpower. You need better systems.
As a nurse and a mom who’s been through burnout, brain fog, and just flat-out done with all the “drink more water and walk 10,000 steps” advice, I’m here to tell you—
Health doesn’t come from trying harder. It comes from simplifying.
If you’re juggling a full-time job, motherhood, perimenopause hormones that feel like fire ants in your bloodstream, and the constant mental load of everything—you’re not lazy.
You’re overloaded.
So let’s shift the focus to habits that are realistic, science-backed, and built to actually work in a woman’s real-life schedule.
Here’s What Actually Moves the Needle on Your Health
We’re tossing out the old “eat less, move more” noise and focusing on metabolic health, nervous system regulation, and habit stacking that works.
1. Prioritize SLEEP Like It’s Your Job
Aim for 7–9 hours. Yes, really.
Why? Because cortisol (your stress hormone) is regulated during sleep. If it’s high, you’ll store fat like a doomsday prepper.
Sleep also balances your hunger hormones (ghrelin + leptin), so you’re not waking up hangry.
2. Start Fasting. Not Starving. Fasting.
12 to 16 hours of intermittent fasting daily.
It gives your insulin a break and your metabolism a reset.
Fasting reduces inflammation, improves brain function, and stabilizes hormones (hello, calm mama).
3. Eat Protein-Forward, Fiber-First
No more sad salads and rice cakes.
Eat fiber-rich veggies before carbs to slow glucose spikes.
Load up on protein and healthy fats—this combo keeps you full and stable (so you’re not bingeing at 9PM standing in front of the pantry).
4. Ditch the Seed Oils + Packaged Crap
Goodbye canola, soybean, corn oils, and those sneaky “healthy” bars.
These oils damage your cells and stall your metabolism.
Whole foods > processed “diet” foods. Every. Time.
5. Move Your Body, But Don’t Burn It Out
Daily movement = energy, mood, and insulin sensitivity.
Walks. Strength training. Gentle yoga.
Skip the two-hour punishment workouts. You’re not 22. You're smarter.
Why We Fail at Habits: The Overwhelm is Real
It’s not that we don’t want change. It’s that we don’t have the capacity when everything feels hard.
But habits don’t have to be all-or-nothing.
Small daily changes = transformation over time.
Add a scoop of protein to breakfast
Stretch before bed instead of scrolling
Drink water when you wake up before that coffee
Fast until 10AM instead of eating just because it’s “breakfast time”
Little things. Done consistently. That’s the move.
Faith Moment: Discipline is a Form of Self-Compassion
“No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace…” – Hebrews 12:11
You’re not punishing yourself by creating new habits. You’re loving yourself enough to stop the chaos.
God’s grace is in every reset. Every restart. Every “I’m doing this differently now.”
Pair These Habits with the Feel Great Protocol for Real Results
When you stack simple systems + science-backed habits, here’s what happens:
✅ Less bloat
✅ More energy
✅ Better sleep
✅ Weight starts to shift
✅ Mental clarity like you forgot was possible
✅ You actually feel like you again
And you didn’t have to white-knuckle your way there. Praise be.
Ready to Build Habits That Actually Help You Heal?
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