Latest / SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions / We are obsessed with weight loss. But what do we actually need?

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We are obsessed with weight loss. But what do we actually need? · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

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All right, y'all. Welcome back. Today's topic is something that I am just super,
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super passionate about.
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It is one of these things that has really lit my fire in the year 2026, for sure.
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And that is this idea that we are obsessed with weight loss in the year 2026, right?
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Like we've got these peptides on the market and they're available to everyone, right?
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Like you can either get them through your doctor the safe way,
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or you can get them from, you know, your trainer or, you know.
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The teacher friend at your school or whoever is selling a gray market peptide, right?
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But so, so finally, finally, it feels like there is an easier way to lose weight
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if you so choose to go that route, right?
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It's available to us now, okay?
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And so, And don't come at me for saying easier like it is, right?
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I know you still have to do the health habits and focus on different protein
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and all that while you are on a peptide.
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But easy isn't a bad word here. Like there has been a drug that has been created
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that has made it easier, right?
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It has drowned out the food noise. It has helped with, you know, hunger.
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I mean, all these different, my
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gosh, hormone balance. There's just stuff coming out every day about it.
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And so there is a drug on the market that has created an easier avenue.
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And easy is not a bad word. And for many out there, it is a blessing,
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right? People that have been trying to lose their whole lives and couldn't now
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can. And so again, it's not a shameful word, the word easy.
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And so if you choose to go that route, then, you know, it's available, right?
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And that's the world we're living in. an availability of an easier route if
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we so choose to go, right?
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And so that's not what this is about today. What it's about is we are all obsessing over it.
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Okay, so we've got the people that are on the GLPs and they're losing weight
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and they're great. Well, then there are other people that are choosing not to
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be on the GLPs or they didn't work for them or whatever.
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And they're trying to do it naturally. But either way, people are obsessing
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over weight loss because everyone around us is losing weight,
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you know, so it's hard to not obsess over it.
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But what I am noticing is in the midst of this era, if you will.
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I look around and I see women who are more exhausted and more overstimulated than ever before.
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GLP or no GLP, baby.
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I am looking around at women that are so overwhelmed, that cannot hold their
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days, that are just like truly drowning in life from the way that they,
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act, speak, you know, present themselves.
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You know, and my question today is why?
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Like, why do we think? Like, wasn't losing weight and feeling better physically,
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like, you know, less weight to carry around, more energy, like,
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wasn't all that supposed to make our whole lives better?
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Like, wasn't that supposed to make us less tired, right? That's what the research says, right?
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Losing weight gives you more energy, makes you less tired, right?
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And so if that's the case, then where is it at? You know, where's the evidence
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of all this? Everyone's losing, but why are we not less stressed, right?
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And so my thought is, like, what if easier weight loss or just weight loss in
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general isn't the actual answer to the exhaustion problem?
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Like, what if I said, if we don't get to the root of the exhaustion and the overwhelm problem,
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the weight loss may not last or may not even happen for some people because
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of their bodily response, right?
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Like, what if I said it's opposite? it? Like, what if I said,
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once you tackle the overwhelm and you tackle the exhaustion and you tackle the
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stress and you get a grip on how your body and your mind handle those things.
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Then what if weight loss as a byproduct was so much easier, right?
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And so if you're new here, I'm a dietitian. I have been in weight loss for over
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10 years. Like, I have seen it all, right? Like I have been there,
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done that with all the weight loss things.
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And so it is really hard for me as someone who's been in this space for this
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long to look around and go, ah, we're all thriving because it just doesn't feel that way.
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It feels like everyone is more discontent now than ever before.
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And I'm not blaming this weight loss era for the reason that people are more
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discontent, but I am saying that a lot of women are probably walking around like, what the heck?
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Because they thought if they could just lose the weight, they thought they would
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feel better. They thought that life would feel easier, right?
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And now they've lost his weight and they're like, what in the world?
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You know, like, wasn't I promised that if I was smaller and I look better,
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I would feel better and life wouldn't feel so hard, right? And like,
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even on the flip side, if you've been around a minute, I've lived this firsthand.
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Like I've been healthy and pretty small most of my life, right?
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And I was the leanest I have ever been in the year 2024, right?
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And yet I was the most exhausted and most overwhelmed I'd ever been in year
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2024 with no reason. You know what I'm saying? Like, it's not like I had had
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some big traumatic things going on in my life.
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This was me being most exhausted, most overwhelmed I've ever been living a normal
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day to day like life. Family was healthy. Job was good. Everything was great.
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And I was still like, felt like I was in a pit, you know?
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And that had nothing to do with my health efforts. And it had nothing to do,
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with circumstances around me. It was just the life that I felt like,
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okay, this is how I'm going to be living.
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You know, like my physical health was top notch.
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Yet somehow my mental health was absolutely spiraling.
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And then after that, yes, in turn, it did cause my body some struggles,
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you know, because we can only white knuckle it and persevere for so long, right?
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And so it's just something I can't unsee after going through this myself.
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Like after being so physically healthy in the best shape of my life,
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but being so mentally unhealthy,
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and then noticing it taking a toll on my physical health, like waking up with
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so much pain in my body, right?
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Like having lab values come back abnormal that had never come back abnormal, you know,
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things in my gut, like waking up, just having like stomach issues day in and
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day out with no explanation, you know, no test was really saying much of anything about it.
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And so for me, it's deeper. It's got to be something deeper.
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And what we're hearing more and more about it, right? Like there is so much noise.
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There is so much going on.
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And like there's so much we could be focusing on and doing that we can't focus
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on or do anything, right? Singularly.
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Like our bodies and our brains were not designed to multitask.
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Like they were not designed to have 59 tabs open and be working each tab at one time.
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Like we were not designed to overcommit ourselves to death so that we do not
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get a rest until, you know, our feet hit the floor in the morning and we're
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not resting until our butt hits the bed at night.
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Like that is not how God designed us to live, to like grind and hustle ourselves into the grave, right?
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And then the reality is, because Hello right now is showing us this,
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there's no level of physical health, that can outperform a dysregulated body.
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I am the poster child for this. There is no level of being physically healthy
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that can just make your, you know, your body feel like, oh, okay,
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if internally you are dysregulated.
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Like, more and more studies are showing up daily about people with,
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like, you know, dysregulated nervous systems, people with, like.
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Built up internal stress that they have not dealt with, people who are constantly
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living in fight or flight, right?
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There are outcomes showing that that causes more stomach issues.
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That causes more blood pressure issues. That causes unexplained pain in the body.
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It causes unexplained sleep struggles, right? And golly, think about that.
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The sleep struggles alone lead to all other kind of health struggles.
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More and more people are getting diagnosed with autoimmune disorders,
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right and we keep trying to fix it like we keep trying to like take a medicine
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for it or go oh you have high blood pressure stop eating red meat,
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do a little more gym work you know oh you have stomach issues maybe ease up
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on the coffee or the carbonated beverages and yes some of this is logical but
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some of it is should we be digging a little deeper,
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should we actually dial back on all the band-aids and the to-do lists, right?
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Because I believe that what most of us need more than any of that is more mental space.
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Like the ability to.
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To turn our brains off and allow ourselves to rest in our days.
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To be able to just be. Like to be able to sit down and just be and not feel
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guilty about needing, wanting, should be doing something else.
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Right? Constantly chasing like approval or constantly, you know,
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striving for more or constantly feeling like if you don't hold all these balls
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in the air, they're all going to fall. And hear me, y'all.
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I am a ball holder. I am holding all the balls in the air over here.
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Like I am not sitting around doing yoga and, you know, eating bonbons.
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Like I have a lot of responsibilities in this business, in my family,
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even in my extended family. Like I have got a lot of responsibilities.
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But it's the way that I have shifted how I think about them, right?
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How internally my body responds when the thoughts of this kind of stuff comes up, right?
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It's also been like a lot of prayer. If you heard that alarm just go off,
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that's my prayer alarm. Like I'm constantly reminding myself like, okay, pray.
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And in my prayer, I'm taking deep breaths. You know, like it is an effort and
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it's been a practice to get here.
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But oh my gosh from that rest has come an abundance that I cannot even describe
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and it's like something I just want for everyone you know and like I catch myself
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trying to create a to-do list for everyone else to do so that they can achieve it too,
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and I'm like oh my gosh Constance you still have so much more work to do right
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on yourself if you're wanting to turn it into a to-do list, but,
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it's something that I just want everyone to like know about and understand and
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feel like I have felt, right?
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Because, because once you get there, once you get to this place of being able
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to kind of let go, like loosen your grip, right?
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Then it's wild. It's a really wild thing and I have no explanation for it.
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But then it's like all your goals and your habits and all these things that
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you have hope for yourself to get done and to become, they just feel easier.
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You know it's like when you are emotionally and mentally like healthier,
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the physical almost just comes out of an overflow of that like it just if it's
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so much more it's so much easier it no longer feels like
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I've got to eat this carrot today to be healthy I've got to make it to the gym
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I've got to chug this water and get it down because I gotta be skinny to like just like oh,
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I actually am enjoying my meals.
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You know, I loved my workout today. I loved how it made me feel.
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Oh, I'm so thankful for the way the body, the water's making my body feel right
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now. Like it's such a different perspective and a different posture when it
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comes out of the overflow that way instead of the striving.
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And so two things I just want to hit with today, and this is it,
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you know, because again, like I said, I'm really still, I'm still in this process.
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I will always still be in this process. I don't think it's something any of
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us can ever completely stop working on because the world is constantly going
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to tell us the opposite, right?
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Like the world is going to constantly challenge my efforts here in relaxing
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and opening my hands and surrendering.
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You know, the world is going to match me with saying like, no,
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strive and work harder and do better.
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And you've got control of your life and, you know, all that.
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And so I'm going to give you two things here that have really just been so powerful
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for me, but they're also extremely hard, like extremely hard for us as individuals,
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to be accountable to, because it's like things that I can only do for myself.
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Like, I cannot do this for you.
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I cannot make sure that you do this. You have to be the one to hold yourself accountable.
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And that's hard a lot of times. I mean, y'all, we get so many PFM plus people
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because they're like, we need the accountability. You know what I mean?
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Because it's hard to stay accountable to just yourself. But the first thing
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that I would say to do to get to this place of saying, okay,
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all right, Lord, I've seen where weight loss hasn't solved my problem.
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Or maybe even I haven't achieved the weight loss yet because like I'm so stuck
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in this exhaustion and overwhelm, right? it could be one or the other, but turn off the noise.
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That is number one for me. Like.
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It is life-changing to turn your notifications off on your phone,
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to be okay with the do not disturb function, right?
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To log out of social, to delete the social media app on your phone,
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to start doing things like putting your phone on the other side of the room
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when you get home, or even when you're at work.
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Like, think about that. Some of us who have desk jobs or whatever,
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jobs that aren't keeping us constantly busy throughout the day.
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Think about if you were to leave your phone in your car, how much more work
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would you probably get done in the day?
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You know, like just getting rid of the phone.
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Okay. And this could be other things too. Like I used to work in an office where
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my door was always open. And so people would always just think they could come
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in and have a little chat in the middle of me working on a project, you know?
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And so things like that, you know, it's protecting your boundaries however you
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need to. So it may not be your phone, but it may be shutting the office door.
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Like literally be, you know, a little sassy with it and put a note on your door
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and say like, if it's not an emergency, you know, come back at noon or whatever.
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You know, like, I mean, it was so bad at my office, y'all, that I got,
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when I was breastfeeding my first daughter, because I was still in an office
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setting, I was breastfeeding and I was pumping.
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I had a, they put blinds on my door, okay? And I had the door closed and had
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the blinds down and I was pumping and someone walked in my office door.
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Well, yes, it was a man. Yes, sir. You just saw my nipples because my door was closed.
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You know what I mean? Like people have no understanding of boundaries unless
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sometimes we have to be very harsh and intentional with setting them, you know?
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And like, yeah, you don't want to be the rude girl. You don't want to be the
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mean coworker. But also, do you want to be the one spiraling out of control
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because you never have 15 minutes, you know, to work on the things you need
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to work on or whatever it is? And that same thing can be said with our kids.
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That's our husband. Like we have to have some healthy boundaries,
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obviously not leaving our kids in danger by any means. But like your kids do
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not have to follow you into the bathroom if they are five years old.
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Like they can be by themselves, you know.
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So just things like that, right? Turning off the noise, doing your best to get
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in front of it, noticing what is distracting you, what is causing your brain
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to kind of go, oh my God, you know, and fixing it.
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On the front end instead of staying so frustrated about it on the back end, right?
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And that's hard because we have trained ourselves to think that we need to be
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slaves to these things. We're slaves to our children's, you know,
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immediate need right now, even though it's just a want, it's not a need, right?
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Or we train ourselves to be a slave to our phone. Oh, our friend texts us.
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We got to get her, text her back right this second, right?
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Or, oh, I need to check this out on social media because I don't want to work
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so what else can I do to distract my mind you know and so it's really really
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hard because you're having to train yourself in reverse
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to saying like actually no I'm going to choose to put myself and my mental health
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and my well-being first today
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and that means I'm going to close this office door that means I'm going to put
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this phone across the room because every time I open it I see some kind of crazy
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news article or some kind of sad story that sends me down,
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a rabbit hole you know and the next thing you know, I'm thinking about that.
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I've totally forgot what I'm supposed to even be doing.
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You know, like, it's so hard because,
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In our flesh, we really just want to be like, oh, let me just scroll social
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media because I'm, you know, whatever. So that's number one.
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Number two is something that I really still am like, even while doing this podcast right now.
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It's a daily practice for me, is to take time each day to notice your breath.
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Like, just notice your breathing. Like, are you holding your breath?
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Are you clenching your abs?
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Like, have you even noticed, like, how you're breathing today?
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Is it fast? Is it slow? Is it, you know, shallow? Is it deep?
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Like, just noticing it. Because what that does creates this calm inside your
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body that then you say, okay, where am I right now? Like, what am I doing?
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You know, what is happening right now? Your breath, every breath is an indicator
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of your presence, right?
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You can't notice the breath you had five minutes ago. You can't notice the breath
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you had three seconds ago.
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You can only notice the breath you're having right now.
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So it immediately grounds you to the present, right? It moves you from the past
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or the future and grounds you into the present.
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And so in that it trains your brain to stop like foreshadowing or dwelling on
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the past it allows you to just be right here where you are and so a lot of times,
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my family will find me like because you know I'm just like everybody else and
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we get home from school and I'm like buzzing around I'm like oh I gotta feed
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Evie I gotta get dinner going I've got this much minutes before I gotta do this
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to make sure that this happens on time before we gotta be out the door you know like it's a lot,
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And so I can catch myself getting so overwhelmed in that.
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And so my family will just see me like just standing there.
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Like I will just stop. I'll put my hands on the counter and I will just stand
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there and I will just take some breaths to say, OK, right now I am here standing
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in the kitchen right now.
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It is 415 right now. What do I need to be doing?
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You know, what can I do in this moment to support my needs for right now?
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You know, and it's such a simple thing, but then it's also really,
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really hard to force yourself to stop and to do that in the moment of the chaos.
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But it really, really, like the stopping to breathe practice comes in handy.
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Oh, my gosh. So much so when your life is feeling wild like that.
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Because it starts to create this pattern of allowing your brain to help you instead of hurt you.
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Like if you make yourself pause and say, okay, here I am, you know,
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I'm here right now, you know, focus on that breath, ground yourself, be present,
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then your brain has to come back to that instead of allowing your brain to continue
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that spiral that it likes to do, which eventually, you know,
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causes you to like blow up or cry or, you know.
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Whatever else, right, which eventually hurts you, right?
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And so by you stopping and taking that breath, you truly are creating a new
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pattern for yourself, a new healthier pattern, not only for your body, but for your brain.
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And it will serve you well as you continue to do it.
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And so I just, with all that in mind, with all that that I just said,
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I want you to like think about that, right?
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And so imagine how much better you'd feel at the end of the day or even just during your day, right?
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If you were able to feel more grounded and more aware, like able to like comfortably
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take those breaths, comfortably just sit and be, comfortably like see your folding
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and be okay with like leaving it alone, right?
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And then from that state, from that calm state, okay, I often feel like mentally,
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that calm state for me is the same calm state that I used to could only reach
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when I was at the beach, okay?
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You know how it's like the perfectly breezy day on the beach,
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the sun is shining, the kids are like playing by themselves, nobody's fighting,
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the waves are rolling in, there's no seaweed, there's no jellyfish,
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like, you maybe have, like, a cocktail in your hand, your husband is being so
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kind, like, it's that kind of day.
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The sun's getting ready to go down, your body, your skin feels so, like,
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just good and tingly from the sun, and you're just so comfortable.
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No one's rushing. You have nowhere to be. You're just here on the beach,
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this perfect day, watching the sun get ready to go down.
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Like that level of breathing, that level of groundedness, that level of presence
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that you have in that moment at the beach,
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can be recreated in your day-to-day life the more you practice these kind of behaviors.
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It is wild. It is absolutely wild, right? Because I used to chase the vacation,
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for that feeling alone, right? I used to feel like, okay, I can rest when we go on vacation.
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And now it's like, no, I can rest in my kitchen in the middle of the chaos.
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You know, I just have to be intentional enough about it.
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Truly, truly, it's insane.
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It's insane. But with all that to say, imagine being from that space with that
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level of energy, that level of calm.
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And then how much easier things will flow out of you, how much easier food choices would be, right?
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When you weren't trying to comfort yourself, how much energy you would have
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to exercise since you didn't drain it all physically consuming other people's problems, right?
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How much more comfortable you'd be inside your body in general if you weren't
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too busy ignoring it, right? Just imagine that.
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And so I know this is like a big concept for some people who have like no,
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no knowledge of what I'm even talking about.
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You're like, what? I've been holding my breath for 33 years, you know, I know.
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And so if it is something that you are really like interested in and if it's
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if you're looking for a place to start, right, and some guidance on how to to
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step off into this, I would love to invite you,
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to check out our Consistency Over Chaos Week, where we simply guide you through
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practices that are going to help you,
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start to create this kind of rhythm in your life and,
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help it to overflow into your health, into your weight loss focus as well.
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And so our Consistency Over Chaos Week can be found on our website.
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I'm going to link it in the description.
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But you can go to perfectfitnutrition.com backslash C over C.
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And you can find all the information there. It's like 10 bucks.
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Well, well worth it. And super, super valuable. Tons of good information in there.
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I walk you through, you know, something to focus on every day for a solid week.
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And then it's something that you really need to try to continue repeating and
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focusing on as the weeks go on. Because as you know, you can't change your life in a week, you know.
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So anyway, perfectfitnutrition.com backslash C over C. I hope y'all enjoyed
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it today. And as always, remember...