Small Changes for Big Impact: How I Regained My Health and Energy

We all know we should manage stress better, but let’s be honest – we’re only willing to make changes if we know they’ll actually pay off. None of us want to waste time and energy on things that don’t stick.

I get it. I felt the same way.

Back in 2020, I was grinding through long days, pushing myself harder than ever – working too much, eating whatever was fast and easy, and barely sleeping. I tipped the scales at over 300 lbs, and my body finally started waving the white flag. My blood pressure was dangerously high, and I knew I couldn’t just slap a Band-Aid on it with medication.

That’s when I realized something: Surviving stress isn’t enough. I wanted to thrive.

Creating real, sustainable change

At first, I tried to overhaul everything at once; no sugar, no alcohol, no processed food, no fried food. Within a week, I found myself parked in my truck, crushing a bag of chips and some Girl Scout cookies. Because let’s be real – truck calories don’t count, right?

I realized I needed a different plan – one that would actually stick.

Step 1: Ditching alcohol

I figured this was going to be the toughest change, but honestly, it wasn’t. Instead of reaching for a drink to unwind, I started taking my dogs on longer walks. We explored the woods, climbed hills, and played in open fields. Those walks became the best stress relief I’d experienced in years – and my dogs were thrilled.

Step 2: Breaking the fast food habit

Fast food had always been my go-to on busy days. So instead, I started cooking at home. I experimented with new recipes, using fresh ingredients and bold spices. I even tried foraging for Devil’s Club shoots (they taste like a mix of green beans and asparagus – surprisingly good!).

When I wanted a treat, I chose sit-down restaurants where I could relax, read a book, or catch up with friends.

Step 3: Cutting back on coffee

Man, I loved my 20 oz. quad-shot mocha every morning. But I knew the calories and caffeine spikes weren’t helping me. Instead of quitting cold turkey, I cut back in stages – first switching to smaller cups, then swapping coffee for black tea, and finally switching to herbal teas.

Step 4: Staying consistent – not perfect

For years, I used “slipping up” as an excuse to go full tilt on a junk food binge. I’d hit all my favorite fast-food joints, stock up on snacks from the gas station, and binge-watch my favorite shows.

The next morning – and for two days after – I’d feel awful: sluggish, bloated, and foggy. Turns out, processed food overloads your system with sugar, which actually shuts down parts of your immune system for hours.

Here’s what helped me break the cycle:

I didn’t beat myself up when I slipped. Instead, I reminded myself that progress comes from consistency, not perfection.
I followed social media accounts of other people updating their approach to food, sharing recipes, and their wins. This kept me motivated and reminded me why I was making these changes.
I looked online and uncovered a whole new world of recipes that were way easier and much tastier than I thought.

The results: More energy, less stress

Those small changes stacked up fast. I dropped 27 lbs in just a few months. My sleep improved, my thinking became sharper, and after three months, my doctor took me off all medications.

Today, I’m 80 lbs lighter and feeling stronger than I have in years. My back pain disappeared, my joints stopped aching, and even my allergies improved.

The biggest surprise? After cutting out caffeine and junk food, I had more energy, not less.

The bottom line

If you’re feeling worn out, foggy, or like your health is slipping – don’t try to fix everything at once. Start small. Swap one bad habit for something better.

Instead of zoning out with a drink, try a walk or hitting the gym. Trade fast food for a sit-down meal. Switch your morning coffee to a smaller cup or a cup of tea.

Most importantly, don’t beat yourself up when you slip – just keep going.

Your health, your family, and your future are worth the effort.

You’ve got this – and I’m rooting for you!