Stephanie Larmour Sanders MSRDN, CDE, FNLP, Anti-inflammation Dietitian and Nutritionist

As a dietitian, I have observed an interesting pattern.

“Too often , I have patients that have the knowledge of the importance of building new healthy lifestyle habits, but will not take consistent sustainable action. They are in their head, but the knowledge will not protect them.”

Instead, many wait until:

• They receive a diagnosis.
• They require medication.
• They experience a health scare.
• Their symptoms interfere with daily life.

Why does this happen?

We Are Wired for Immediate Rewards

The human brain naturally prioritizes immediate comfort over future benefits. Eating a highly processed food provides an immediate reward. Reducing inflammation may not produce a noticeable benefit for weeks or months. As a result, the brain often chooses short-term pleasure over long-term health.

Symptoms Develop Slowly

Many chronic diseases develop over years or decades. A person may not notice small changes in energy, sleep quality, memory, blood sugar, or weight because the changes occur gradually. When symptoms appear slowly, it becomes easy to dismiss them.

We Often Feel Invincible

When we are younger, we assume serious illness happens to someone else.We believe there will always be time later to exercise, improve our diet, reduce stress, or prioritize sleep.Unfortunately, disease processes often begin long before symptoms become obvious.

Lifestyle Change Can Feel Overwhelming

Many people know they should make healthier choices. The problem is not lack of information. The problem is feeling overwhelmed. When someone believes they must completely change everything overnight, they often do nothing at all.

Understanding the Stages of Change

One reason people struggle to make lifestyle changes is that motivation is not an on-off switch. Researchers have found that most people move through predictable stages before lasting change occurs.

Stage 1: Precontemplation

“I don’t have a problem.”At this stage, people may not recognize that symptoms are connected to lifestyle factors.

They may think:

• Everyone feels tired.
• This is just aging.
• My symptoms are normal.
• My doctor did not mention inflammation.

The detective has not yet noticed the clues.

Stage 2: Contemplation

“Maybe something needs to change.”

This is often where symptoms become harder to ignore.

A person begins wondering:

• Why am I so tired?
• Why do my joints hurt?
• Why can’t I think clearly?
• Could my lifestyle be contributing?

The detective starts noticing clues but has not yet decided to investigate.

Many people remain in this stage for years.

Stage 3: Preparation

“I’m getting ready.” The person begins gathering information. They read articles. They attend classes. They buy books. They ask questions. The detective has picked up the flashlight but has not yet entered the room.

Stage 4: Action

“I’m making changes.“

This is where people begin:

• Improving food choices
• Walking regularly
• Prioritizing sleep
• Managing stress
• Reducing environmental exposures

The detective is actively following clues and gathering evidence.

Stage 5: Maintenance

“I am building a new lifestyle.” Healthy behaviors become habits. The person experiences benefits and continues making choices that support long-term health. The detective now understands the patterns and knows how to respond when new clues appear.

Relapse Is Part of the Process

Many people become discouraged when they slip back into old habits. However, relapse is not failure. It is information. Detectives do not quit when they encounter a setback. They gather more clues and continue the investigation. Every successful health journey includes moments of learning, adjustment, and renewed commitment.

Understanding these stages helps explain why information alone is often not enough to create change.

–People need awareness.

-They need hope.

-They need small successes.

-Most importantly, they need to believe that change is possible.

–That belief often begins when they recognize that symptoms are not random.

-There are clues.

And clues are where every good investigation begins. What stage of change are you in?