Let me be honest with you, most people don’t fail at health and fitness because they’re lazy. They fail because they’ve been fed the wrong formula for success. We’re told we need a strict 12-week challenge, a no-carb diet, or a hardcore morning routine to finally “make it.” But the truth is, if you’re waiting for the perfect plan or perfect moment, you’re already behind.

The real magic? It’s in the boring stuff. The small, consistent habits. The daily rituals. The little decisions that build up over time. Let me give it to you straight. Here’s where you can start:

• Cut back on takeout meals, don’t quit cold turkey, just reduce it a little.
• Move your body every day, walk, lift, stretch, play with your kids. Just move.
• Ease off the alcohol, maybe it’s a few drinks on the weekend instead of every night.
• Swap out that heavy breakfast, maybe less butter, more protein and colour.
• Go to bed an hour earlier—you’ll be shocked what sleep fixes.
• Step outside in the morning, sunlight on your face can reset your whole system.

None of that sounds sexy. But you know what? It works. And most importantly, it’s sustainable.

I wrote We Know Why You Fail because I’ve seen it time and time again, people who jump in hard, burn out fast, and think they’re broken. You’re not broken. You’ve just been following a system designed to fail you. You don’t need to flip your life upside down. You just need to make some slight adjustments, small, consistent ones that move the needle. It’s not about restriction. It’s about rhythm. Learn your body, find what works for you, and build momentum.

The fitness industry doesn’t want you to know this. Because it’s not profitable to sell “walk more, eat less crap, sleep better.” But it’s the truth. You don’t need to punish yourself into progress. And here’s something else: if you’re constantly being told what you “should” be doing, you’re going to resist it. No one likes being micromanaged, not even by themselves. Just ask your kids! So instead of barking orders at yourself, start asking better questions. How do I feel when I eat this? What habits actually support me? What do I want long-term? How do I feel post exercise?

That’s what this is really about, long-term thinking. Showing up for yourself not just for 12 weeks, but for life. If you start with the basics, clean up your routine, accountability, sharpen your awareness, make small subtle changes and treat your body with respect, you’ll be amazed how far that takes you. But only if you keep showing up. One small win at a time.

The real transformation? It doesn’t happen in gyms or diets. It happens in your mind. In your habits. In your daily choices. The ones no one sees, and the work you do behind the scenes when no one is looking. Start there. You don’t need another plan. You just need to begin.

If this hit home, check out my new book, “We Know Why You Fail.” It’s the real talk and wakeup call you need to finally take back control of your health, your mindset, and your new body.

Dr Leon Stensholm