The underwhelm of "health"
When you're used to the excitement of diet culture extremes
When Small Changes Feel Too Small to Matter
When it comes to improving health, small changes can feel… underwhelming.
If you’ve ever thought, “What’s the point of making these tiny adjustments if I can’t see the difference fast enough?”—welcome, friend.
For so many women, the motivation to improve health is tied to appearance. Diet culture has conditioned us to chase visible changes, equating health with weight loss or size. So when results don’t show up in the mirror quickly, it’s easy to feel discouraged.
But health is about more than what you see—it’s about what you feel and the long-term impact of your actions.
For many of my clients, menopause feels like a wake-up call.
What worked in your 20s or 30s—skipping meals, cutting carbs, chasing short-term fixes—stops being effective. Your body starts asking for something different.
Here’s why:
Hormonal Shifts and Cholesterol: Declining oestrogen raises LDL (“bad” cholesterol) and reduces HDL (“good” cholesterol”), increasing cardiovascular risk. Post-menopause, 55% of women develop high cholesterol compared to 21% pre-menopause (NHS England, 2022).
Hunger and Satiety Hormones: Changes in oestrogen and progesterone impact ghrelin and leptin—hormones that regulate hunger and fullness—leading to increased hunger, reduced satiety, and more frequent cravings.
Body Composition Changes: Fat redistributes to the abdomen, which can feel demotivating if you’re still trying to “control” your body.
Did you miss our earlier article on menopause and heart health?
The Diet Culture Legacy: Why It’s Time to Let Go
Let me be blunt: if diet culture hasn’t served you before, digging your heels in deeper isn’t the answer now.
For years, diet culture has taught women to distrust their bodies, to fight hunger, and to equate health with control. It’s left many women stuck in cycles of guilt, frustration, and confusion about what their bodies really need.
One of my clients, Claire, shared her experience:
"I thought I was eating ‘okay,’ in fact, I always thought I was doing everything “right” but I wasn’t eating enough to fuel my body. I was constantly hungry, snacking late at night, and my energy was all over the place. When I finally stopped trying to eat as little as possible and started focusing on what I could add—fibre, protein, fats—it all started to click. I lost weight and my bloods improved."
This is the mindset we need to shift. Honouring your health means doing something different. It means moving from control to trust, from restriction to nourishment, and from perfectionism to consistency.
Why Small Changes Are the Key
The Power of Small Changes
I know, I know—letting go of all-or-nothing thinking feels impossible. And if you’re here reading this, it’s likely because this is something you struggle with.
It’s natural to feel like small changes won’t make a big enough difference, especially when you’re conditioned to expect dramatic results.
But here’s why small changes matter more than overhauls:
Small changes aren’t just easier to stick to—they’re scientifically proven to work.
They Build Momentum: One small step leads to the next, creating habits that feel natural and sustainable.
They Protect Your Health: Regular meals, balanced nutrition, and gentle movement improve cholesterol, visceral fat, and blood pressure—benefits you feel even if you don’t see them immediately.
They Create Lasting Change: Overhauls are exhausting and unsustainable, leading to burnout and cycles of starting over. Small steps create consistency that sticks.
Stat to Share: Just a 5-10% increase in daily fibre intake can reduce LDL cholesterol by 5% (Journal of the American Medical Association, 1999).
Making Small Changes Work for You
It’s not enough to know that small changes matter—you need to know how to make them work for you. Here’s where to start:
Reflect on What’s Not Serving You
What diet culture rules or habits are you holding onto that no longer align with your health goals?
Focus on Addition, Not Subtraction
Instead of cutting foods out, think about what you can add. For example:
Add a handful of nuts to your snacks for healthy fats.
Add fibre-rich beans or lentils to your meals for heart health.
Add a 10-minute walk to your day to improve circulation and energy.
Prioritise What Feels Good
Honour your hunger. Choose meals that leave you feeling nourished, not deprived. Find movement you enjoy, not exercise you dread.
Reflective Prompts to Help You Start
If this resonates, take a moment to reflect on your relationship with food and health:
What rules or beliefs about food are you holding onto that no longer serve you?
How has diet culture shaped your expectations of what “healthy” looks like?
What small action could you take this week to support your health without guilt or perfectionism?
From Knowing to Doing
If you’re thinking, “But I don’t know where to start,” that’s okay. You don’t have to figure this out alone.
As a coach, my role is to guide and support you through this transition:
To help you let go of the all-or-nothing mindset.
To show you how to eat in a way that supports your goals and feels good.
To create a plan that’s sustainable, enjoyable, and grounded in evidence—not diet culture.
💌 Subscribe to my Substack for evidence-based tools, strategies, and resources—or book a free discovery call to start your journey today.
Your health is worth it, and the first step is letting go of what hasn’t worked before.