Balancing Life and Health: Practical Tips for Sustainable Change (Replay)

As we step into 2026, many of us feel the pull to create meaningful change—to eat better, move more, and build habits that truly support our wellbeing. Yet so often, these intentions don't stick. Why do most New Year's resolutions fail by mid-January?

In this timely replay episode, host Harmony Slater reconnects with health and nutrition coach Layne Stowell for an honest, practical conversation about sustainable habit change. Together, they explore why the all-or-nothing approach sets us up for failure, what actually creates lasting transformation, and how to build realistic habits that you can maintain throughout the entire year.

This episode is packed with actionable insights on mindful eating, movement, stress management, and creating small changes that lead to big, lasting results—without extremes and without burnout.

• The psychology behind "Quitter's Day" in January
• Why doing too much too fast guarantees failure
• How our childhood food habits shape adult eating patterns
• The biochemistry of food cravings and comfort eating

• "Act the way you want to feel": Why waiting for motivation keeps you stuck
• The power of "consistently good" over "inconsistently perfect"
• How pride and dopamine create lasting habit loops
• Why starting small actually gets you further than grand gestures

• The Ripple Effect Habit: Identifying the one habit that makes everything else easier
• The Pause Technique: Creating mindful awareness before reaching for food
• How to use your calendar to prioritize yourself (not give yourself the "scraps" of your day)
• Celebrating without food: Finding new ways to reward yourself

• The importance of protein-rich breakfasts (20-30g by 10am)
• Why movement after meals stabilizes blood sugar and boosts metabolism
• The truth about intermittent fasting for different bodies
• How to fight afternoon fatigue without caffeine or sugar

"We change best by feeling good. We're going to change by feeling good, not by feeling bad." — Layne Stowell

"Don't let perfect be the enemy of good. Doing something will always be better than doing nothing." — Layne Stowell

"We're very good at giving ourselves the scraps of our day. There's no such thing as having leftover time in this day and age." — Layne Stowell

"Act the way you want to feel instead of waiting for the feelings to show up and then take the action." — Layne Stowell

"Every choice we make is a vote for the person we want to become." — Layne Stowell

"You are the type of person who follows through, not the type of person that you can't trust your own word to." — Layne Stowell

Layne Stowell is a health and nutrition coach specializing in weight loss through sustainable habit and behavior change. Based in Denver, Colorado, Layne is a mother of three and passionate advocate for simplifying healthy living in our busy modern world. She helps her clients break free from all-or-nothing thinking and yo-yo dieting patterns to create lasting transformation through small, consistent changes.

Connect with Layne:

• Website:https://www.laynestowell.com/workshop
• Instagram: @layne_stowell

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