Trying to Live Healthier

It’s Sunday evening.
You already know how this week went.

You started strong.
Motivated on Monday, still doing okay on Tuesday…
And now?

Tomorrow, you’ll start again.

Not because you’re weak.
But because behavior change is simply hard.

Especially in a world where you’re constantly exposed to ultra-processed foods, endless stimuli, stress, and very little rest.

Maybe that’s exactly why you signed up for the Clean Challenge.
But don’t see it as a temporary reset.
See it as a chance to build something that actually lasts.

In this blog, I’ll share 10 practical tools, as a dietitian and orthomolecular therapist, to help you do just that.

1. Make living healthier specific

Your brain needs clarity.

“I’m going to eat healthier” is too vague.

Instead, try:
When I get home from work, I’ll have a protein-rich snack first
After brushing my teeth, I’ll drink a glass of water

People who do this are 2 to 3 times more likely to stick with their habits.

2. Habits take time (and that’s normal)

On average, it takes 66 days to form a habit.
But it can range from 18 to 254 days.

And the more complex the behavior, the longer it takes.

Drinking water is relatively easy.
Changing your diet or exercise routine is much more complex.

3. 80% is better than 100%

Perfection is the biggest trap.

Three perfect days followed by giving up sounds familiar?

Focus on consistency instead.
80% good, every single week.

4. Your body influences your behavior (more than you think)

Behavior isn’t just about willpower.

Your body plays a huge role.

Blood sugar
Fluctuations can lead to cravings, impulsive eating, irritability, and poor decisions

Nutrient deficiencies such as magnesium and B vitamins
More stress, less energy, weaker discipline

Gut health and the gut brain axis
Your gut communicates directly with your brain
Poor gut health leads to more cravings, lower motivation, and a worse mood

So yes, working on your gut health also improves your behavior.

5. Lower the threshold

Make it easy for yourself.

Lay out your workout clothes
Keep a water bottle on your desk
Make healthy snacks visible
Remove unhealthy triggers from sight

Small changes create a big impact.

6. Big goals sabotage you

We tend to go all in.

“I’ll work out every day, quit sugar, and eat perfectly starting tomorrow.”

Your brain doesn’t like big changes.
This creates resistance and leads to quitting.

Start small.

7. Behavior is contagious

Your environment matters more than you think.

Find a workout buddy
Find a coach
Find a supportive community

Changing alone is lonely.

8. No stress management means no change

Stress sabotages everything.

It affects your hormones
Your eating behavior
Your sleep
Your motivation

If you don’t address stress, you’ll stay stuck in the same patterns.

9. Identify your triggers

Ask yourself:

When do things go wrong?
Is it stress, boredom, or fatigue?

Without awareness, there is no change.

10. Make it enjoyable

Behavior should not only be good, it should also feel good.

Listen to music while working out
Choose a beautiful environment
Create something you look forward to

Reward yourself immediately after positive behavior with something you enjoy.

Like I said, changing alone is hard.

If you feel stuck or find it difficult to stay consistent, I’d love to help.

Not just as accountability, but to really understand what’s going on beneath the surface.

As a dietitian and orthomolecular therapist, I look beyond just food.
Think about gut health, energy levels, nutrient deficiencies, and underlying causes.

Where needed, we can explore this further with testing or measurements.

I work at bbb Jordaan, but online consultations are also available.

Consultations are often reimbursed through basic insurance and sometimes additional coverage, depending on your policy.

Curious what would work for you?

Feel free to book a free introduction.

Voed dat doet
voeddatdoet.nl
voeddatdoet@gmail.com

Quirine Beijers