When Healthy Habits Don’t Add Up

You exercise regularly. Your plate is full of colorful fruits and vegetables. You’ve swapped fried foods for lean protein, cut back on sugar, and even make sleep a priority. By all accounts, you’re doing “everything right.”

So why do you still feel tired? Why is the number on the scale refusing to budge? What’s up with those annoying aches and pains? Why won’t your cholesterol go down? The list goes on.

I sometimes get frustrated too.

It can feel discouraging when your best efforts don’t seem to bring the results you expect. You may even wonder if you’re missing something—or if your body is working against you. The truth is, sometimes it is. 

The Hidden Variables

While lifestyle choices like nutrition, movement, and rest play a huge role in health, they aren’t the only pieces of the puzzle. Age and hormones often have a powerful influence on weight, energy, and overall well-being.

Hormonal shifts: For women, perimenopause, menopause, postmenopause, or even thyroid imbalance can affect metabolism, sleep quality, and energy regulation. For men, declining testosterone may play a similar role.

Stress load: Chronic stress can elevate cortisol, a hormone that may trigger fatigue, cravings, or weight gain around the midsection.

Sleep quality vs. quantity: Even if you’re in bed for eight hours, disrupted or shallow sleep reduces recovery and energy.

Individual metabolism: Genetics, gut health, and past dieting history can alter how efficiently your body burns and stores energy.

Rethinking Success

If you’ve been beating yourself up because you’re not doing enough, STOP! Your efforts are not wasted. In fact, exercise, a balanced diet, and consistent rest are exactly what your body needs to thrive through these shifts. What changes is the way we measure success. Sometimes it’s less about the scale and more about: 

• Strength gained—being able to lift, carry, and move with ease.
• Energy sustained—having the stamina to get through your day.
• Health markers—like steady blood sugar, healthy blood pressure, or improved bone density.
• Good mood—being grateful and having purpose to your days.

Steps Forward

If frustration has set in, consider these next steps:

• Check in with your doctor. A simple blood panel can reveal if hormones, thyroid, or nutrient deficiencies are playing a role.
• Shift your workouts. Adding strength training or mixing in restorative practices like yoga can make a big difference.
• Fine-tune nutrition. Sometimes it’s not about eating less but eating differently— spreading protein evenly throughout the day, eating slowly, balancing carbs with fiber, or reducing alcohol. (But still enjoying that occasional cocktail or glass of wine with your friends—without guilt!)
• Prioritize stress care. Breathwork, prayer, or even a daily walk can help calm cortisol and restore balance.
• Take note. Spend some time taking note of all that IS working. Everything counts.

The Bottom Line

If you’re doing all you know to do and still struggling, you’re not failing—your body is communicating. Listening, adjusting, and seeking support can help you move past the plateau. Health is not a straight line, and sometimes it requires shifting your approach to match the season of life you’re in.

I’m here to help if you need me. Sometimes a small adjustment or two will make a big impact. Shoot me an email.

Much love,
Health Coach Carol

  “I have chosen to be happy because it is good for my health.” ~ Voltaire