From Where You Are to Where You Want to Be

Dr Jedha, Host

Hello wonderful people and thanks for joining me for what I hope you will find an insightful and motivational episode. 

Today, we’re talking about something that applies to every single one of us—whether you’re managing type 2 diabetes, prediabetes, or simply trying to maintain good health, and that is, how to get from where you are to where you want to be.

If you’ve ever felt stuck, overwhelmed, or maybe frustrated because things aren’t moving as fast as you’d like, or not even moving at all, you’re not alone. In fact, perhaps you feel like you’re stuck in a loop and you’re getting absolutely nowhere. You look back at the past year or two or three and think, I did have intentions to get my act together, I did have intentions to change this or that, work on this or that, but here I am still treading water. Or maybe you’re feeling completely deflated and beating up on yourself because your health has gotten worse and you know it’s because you’ve done nothing about it. 

Here’s one example, a few years ago Frank’s A1c level was 7.9. He was looking around for diet information to help him get his levels under control, but in reality he just never got stuck in and did anything. He kept surfing around the wild west web, sometimes feeling confused about what to do, not really understanding his numbers, kept thinking about doing something but not actually doing anything much. A few years later Frank has now found himself on insulin and ozempic with numbers still out of control, and worse, now experiencing multiple side effects of medications, side effects that are actually developing complications that are interfering with his life, which he is very concerned about. 

Unfortunately, Frank’s story is fairly common—and there is certainly no blame or shame here, we’re not doing that, and if you’re listening and thinking, wow, that sounds like me, then firstly, let go of your own blame and shame if you have it, as we know that’s also common. Instead, let’s explore what we can learn from Frank’s story, because let’s face it, we’ve all been in these battles at different times of our lives. You might be in a certain place right now, but where you really want to be is over there. And you just wish there was that switch that could magically transport you there overnight. 

The truth is though, despite how much we wish that, we all know deep down that’s not the case. Creating change in our lives doesn’t magically happen overnight. But here’s the thing: many of us think that change requires some massive overhaul of our entire lifestyle. We might tell ourselves things like, “I’ll start a strict diet tomorrow,” or “I’ll cut out all carbs starting next week,” but when tomorrow comes, life happens, motivation dips, and suddenly we’re right back where we started, if we even got started at all. 

Without a doubt, change can seem overwhelming. Dealing with a health condition can seem overwhelming. Overwhelm can lead us to inaction, to do nothing, to stick our head in the sand thinking ‘something’ will just magically change itself. 

Unfortunately, it doesn’t, as Frank discovered. It got worse. 

So, you might be in a certain place right now and it might be a really crappy place. Where you really want to be is over there. There’s no magic switch. There’s no magic pill. But… the power is in your hands to change things. 

Here’s the thing and it’s one key thing to take away from today and that is: You don’t change by doing everything perfectly or all at once. You change by building small habits that you do consistently. It’s not the one “perfect week” or the one “perfect meal” that transforms your health—it’s the small, daily actions, done over and over, choosing healthy meals one after the other, the small consistent things create long-term results.

Let me give you an example and since we’ve been talking about Frank, let’s think about two ways Frank could approach this. Frank is a person who starts his day with a big bowl of sugary cereal and a glass of orange juice. Frank’s been doing this for years, and now it feels automatic—it’s just what he does. He doesn’t think about it, it’s just autopilot. Frank could try to wake up one day and completely change his entire breakfast routine, but that’s one reason he hasn’t, because it’s overwhelming. He doesn’t even know where to start and because this habit is so deeply ingrained, he just wakes up and automatically heads for that big bowl of sugary cereal and a glass of orange juice.

Now, imagine instead that Frank starts with one small change: switching the orange juice for green tea, water or a protein drink. It’s a small shift and doesn’t sound like much, but over time, it can reduce Frank’s overall sugar and carb intake and help stabilize his blood sugar levels and his appetite. Once that habit sticks, it opens the door for Frank to make more changes—like switching up the type of cereal he eats or swapping cereal for other types of breakfast foods. And then once Frank gets those things sorted he can start planning ahead for balanced lunches. Frank now wants to continue working on changes because he sees his numbers improving and he wants to get off the medications that are causing all these side effects and complications in his life. 

Often change is like seasoning a dish. You don’t dump a whole jar of salt into the pot and hope it turns out well. You add a little, taste it, adjust, and keep building flavor until you get the result you want. That’s what habits do—they build over time and layer into something powerful. We have to get rid of the all or nothing mentality. Those types of things we discussed earlier, where you might be like: “I’ll start a strict diet tomorrow,” or “I’ll cut out all carbs starting next week,” but when tomorrow comes…nothing, or you don’t even last through one day. This creates such a negative feedback loop in our lives, in the way we feel, in our motivation and commitment. And when we think about it, it’s a silly way to go about things, but it’s so common, and at some point in our lives we’ve all done it. 

The thing is, habits run deep, so it’s unrealistic to place such high expectations on yourself. Would you place such high expectations on your best friend or a family member? Or would you be encouraging them with all the small steps they make? We can change habits. We can get from where we are to where we want to be. In small, simple doable steps that keep us progressively moving forward. 

Big, overwhelming goals and the trap of all-or-nothing thinking. Let’s dive a little deeper into this because this is where so many people, just like Frank, get stuck, so we really need to emphasize it. We set ourselves up with these huge expectations, thinking, “I’ll go from eating high-carb, high-sugar meals to a completely new and different diet tomorrow.” Or you might say to yourself, “I’ll cut out every ‘bad’ food and stick to it perfectly this time.”

And maybe you’ve done this. Maybe you’ve had that moment of inspiration where you’ve cleared out your fridge, done a big meal prep session, and told yourself, “This is it. I’m going to be perfect.” But by day two or three, reality hits. Life gets busy. You feel stressed, tired, or you’re simply craving something familiar. And what happens? You slip up. Maybe you eat something off-plan or give in to that tempting dessert, and suddenly, you feel like you’ve failed, again.

Here’s the truth: You didn’t fail. The goal failed you.

The problem isn’t that you had a slip-up—it’s that the goal was too big and unrealistic in the first place. Big, sweeping changes might feel exciting, some people can do it, but in reality for most of us, they’re not sustainable because they ignore the fact that habits—especially eating habits—are deeply ingrained. We’ve built them over years, so they’re not going to change overnight. Real change takes time, patience, and consistently showing up for yourself.

Yes, you need to take action, because if you do nothing at all, chances are things will get worse, like they did for Frank. But instead of focusing on being perfect, focus on progress. What’s one small step you can take today that feels manageable? Not tomorrow. Not next week. Today.

Maybe it’s switching from white bread to a lower-carb bread. Maybe it’s switching the fruit juice out for water or a protein drink. Maybe it’s swapping a sugary yogurt for plain Greek yogurt and adding a few berries for sweetness. Maybe it’s cutting down on candy. Maybe it’s as simple as taking the time to read food labels and choosing a different sauce with less sugar. 

It’s not about doing it all at once. It’s about choosing that one thing you can commit to and doing it consistently. And here’s the beauty of this approach: once you build one small habit, it gives you the confidence and momentum to add the next one.

Don’t underestimate the power of these small changes. They may seem insignificant, but they’re not. They’re the building blocks of success. Meal by meal. Habit by habit. That’s how you create sustainable change that leads to lower blood sugar, losing weight, lowering cholesterol or whatever goal it is you want or need to achieve. Give yourself permission to take it one small step at a time. Because those small steps will take you farther than any “perfect” week ever could.

Consistency is more important than perfection. 

Let’s talk about something really important when it comes to getting from where you are to where you want to be: proactive management.  

One of our members Doug got me thinking about this, because he realized that when he was more actively managing his diabetes, his outcomes were always better, which of course makes sense. But here’s the thing: whether it’s improving your blood sugar, losing weight, or just maintaining good health, whether a person is living with diabetes or not, having good health isn’t something you can put on autopilot, good health doesn’t magically happen. Good health is not a “set it and forget it” kind of thing. That can sound a little overwhelming, but if you take a moment to think about that, it’s empowering because it means you’re in control.  

When you show up for yourself, when you check in with yourself daily, you make small corrections or adjustments to the course you’re taking that keep things on track. You tweak one small thing, you add one small thing, you switch out that juice, you bring awareness to a habit that needs altering. That’s what proactive management is all about. Slowly and consistently building our health. And as we achieve things, we adjust the course again, see if we can tweak something else. We keep progressing forward proactively. 

A lot of this comes down to mindfulness and building awareness. That’s something we have to nurture within ourselves in order to realize where we are truly at and constructively consider how we might get from where we are to where we want to be. 

Let’s use an example. You might start the day with a healthy low-carb breakfast, but what happens if you hit a mid-morning slump and reach for a high-sugar snack? Without proactive management, you might think, “Oh well, I’ve already messed up today. Might as well keep going.” Next thing your whole day has derailed or even worse, a whole month. But if you’re proactively managing, you pause, recognize the slip, and make a better choice at lunch. Maybe you have a salad with some protein instead of grabbing that quick sandwich loaded with hidden carbs. And when the mid-afternoon slump comes, you grab a coffee and take a walk to breathe for 10 minutes but you don’t grab the sugar. 

Proactive management of our health isn’t about being perfect. It’s about being aware. It’s about showing up for yourself, caring for yourself and checking in with yourself daily and asking yourself things like:  

– What did I eat today?  

– How did it affect my energy or blood sugar?  

– What could I do differently tomorrow?  

It’s about considering what’s actually working for you and what’s not. 

And here’s the thing—this doesn’t mean you have to obsess over every meal. But it does mean staying engaged in the process. If you don’t correct the course as you go, you could end up miles off track without even realizing it, just like Frank did.  

Without a doubt, life is busy, and you’re probably juggling a million things, most people are. But here’s the truth: ignoring your health won’t make the problem go away. If anything, it gets worse, just like it did for Frank. But the opposite is also true—when you proactively engage in small, daily decisions, you create momentum. And that momentum builds confidence. It builds results.  

So, how do you practice proactive management without it feeling overwhelming? Start by choosing just one or two things to check in on daily. For example:  

– Meal planning: Spend a few minutes each night thinking about what you’ll eat the next day.  

– Blood sugar awareness: Track how your body responds to certain meals so you can make adjustments.  

– Simple food swaps: When shopping, check labels and choose lower-carb alternatives where you can.  

Show up for yourself daily in small, manageable ways. Because consistency beats perfection every time.  

The more you engage with your daily habits, the more natural they’ll become. Over time, what once felt like a huge effort will become second nature. You won’t even have to think about it—it’ll just be what you do.  

Now, let’s talk about something that might make you a little uncomfortable—but it’s necessary. Tough love. 

We can spend a lot of time talking about small habits, progress, and active management, but at the end of the day, none of that matters if you don’t take responsibility. And I know that’s not always easy to hear. But sometimes, we need to stop being nice to ourselves and give ourselves a wake-up call, a bit of a kick up the backside.  

If you’re sitting there thinking, “I’ve been stuck for months—or even years—and I know exactly what I need to do, but I just haven’t done it,” OR “My health has gotten worse and I know it’s my fault because I’ve done XYZ and not ABC,” …well, this is your moment of truth. Because here’s one cold harsh reality: No one else can do this for you. No one else can get you from where you are to where you want to go. Yes, info in this podcast can guide you with the best information and resources, as one of our members we can give you the tools, ongoing support and encouragement, your family can support you—but the ‘actions’ are yours to take.  

Let’s go back to Frank’s story. Frank didn’t end up on insulin and multiple medications because he didn’t know what to do. He ended up there because he didn’t take any action, he kept waiting—waiting for motivation, waiting for the perfect plan, waiting for life to slow down, waiting for the right time. But guess what? Life doesn’t slow down. There is no perfect moment. You have to create the change you want, even when it’s inconvenient.  

And here’s a bit of tough love that I say with care: Excuses will keep you stuck.  

– “I don’t have time.” 

– “I’ll start next week.”  

– “I’m too tired.”  

Believe me, I’ve heard them all. I’ve even used them myself at different times. But here’s the thing: Excuses are comforting, but they’re also the chains that keep us in the same place.

Yes, change can be hard. But do you know what’s harder?

• Struggling with your health year after year.
• Feeling exhausted and frustrated because nothing is improving.
• Watching things get worse because you didn’t take action.

That stuff is harder!

If you truly want to get from where you are to where you want to be, you have to recognize your excuses for what they are and push past them.  

You have to have the guts to admit to yourself. Okay my life is crappy right now, so what am I going to do about that? Am I going to continue living this crappy life? Or, am I going to take action and actually do something about it?

Thinking about it won’t change it. Wishing it won’t change it. The reality is, you may have to dig deep but only YOU can take action and DO something about it. So… DO something about it. 

Tough love is about holding yourself accountable without beating yourself up. Again, it’s not about perfection. It’s about honesty. Did you follow through on your habit today? Yes or no. If not, what can you do differently tomorrow? That’s it. No blame. No guilt. Just honesty and action.  

Even if you’ve been stuck for years. Even if your health has declined. You can start again today. Right now. One small step. That’s all it takes to begin. But no one can take that step for you.  

So, how do you get from where you are now to where you want to go? It all comes down to small, consistent actions, active management, and a bit of tough love when you need it.

If you’ve taken anything from this episode, I want it to be this: You are in control. No matter how long you’ve been stuck, no matter how many times you’ve tried and felt like you’ve failed, you can always start again. There’s no timeline. There’s no deadline. What matters is that you take that first step—and then the next, and the next.

I believe in you. I’ve seen people in all kinds of sticky situations take control of their health, one step at a time, and completely change their lives. YOU can do it too.

So what one small thing are you going to do today?

Go do that and continue. 

Until next time, take care of yourself.

Dr Jedha, over and out.