How to Get Started — Turning Behaviors Into Habits

Continuing my story from last week, I was given a detailed list of do’s and don’ts for my elimination diet. I followed it religiously—which actually made it easier because I finally had something concrete to follow.

But as you know from my earlier recap, it didn’t resolve the deeper issue. For several years I used a modified, more realistic plan that gave me a bit more flexibility for actual life. Still, I kept searching.

Eventually, I met another physical therapist who shared that she’d read a book recommended by a lifestyle medicine doctor—and that within a week her symptoms improved dramatically, even her bloodwork! I had already been researching on my own, so I immediately ordered the same book and scheduled an appointment with that physician.

I can imagine the suspense as to the book, so here it is:
Fiber Fueled by Dr. Will Bulsiewicz (and yes, his name is even more of a mouthful than mine!).

What I loved about the book was that he gave me the “why” behind the science of gut health and then the practical steps to put it into action. Dr. B later wrote The Fiber Fueled Cookbook, which followed a similar pattern of education and application and he has a new book coming out in 2026—which I already pre-ordered.

At the time, I wasn’t setting formal goals. I simply followed his guidance and did the best I could. Honestly, the strong conviction that I needed to take control of my health again was enough to carry me forward—especially when both Glen and I saw results quickly.

But once I began studying lifestyle medicine more deeply, I learned the power of setting specific goals. I’ve been writing goals for patients for years, but writing them for myself? Still a work in progress! So please know—I’m walking this journey right alongside you.

SMART Goals — Your Roadmap to Tangible Progress

Goals help us track progress, measure wins, and clearly see when we’ve reached a milestone. They build momentum—one small success at a time—until we arrive at our bigger vision for health and life.

In lifestyle medicine, we use S.M.A.R.T. goals to help create meaningful, structured change:

S — Specific
M — Measurable
A — Achievable / Actionable
R — Relevant
T — Time-Bound

Interestingly, these address all the same challenges that make New Year’s resolutions fall apart: vagueness, overwhelm, unrealistic expectations, and lack of follow-through. SMART goals take the guesswork out so change feels doable instead of daunting.

Tip: Create One SMART Goal for the Pillar That Matters Most to You

Let’s put this into practice.

Choose one pillar of lifestyle medicine—the one that feels most meaningful or most needed right now—and create a SMART goal around it.

The pillars are:

Plant-predominant nutrition
Restorative sleep
Stress management and resilience
Meaningful social connection
Physical activity
Avoidance of risky substances and behaviors

Start small. Start specific. Start kind.
One SMART goal can open the door to momentum, confidence, and hope.

If you’d like support, please reach out. I would love to come alongside you as an accountability partner, listening ear, prayer partner, guide, or cheerleader—whatever you need to move forward.

Upcoming: Proactive, Not Reactive

Next week, we’ll explore the challenges that try to derail our progress—and how to stay proactive instead of reactive when life inevitably happens.

Connection Invitation

If you or someone you know would benefit from learning more about the possibility of a Hope & Healing lifestyle, I’d love to talk. You can schedule a virtual coffee chat if you live outside of the Charleston or local coffee chat to ask questions and explore what lifestyle medicine could mean for your journey.

If you’re ready to set SMART goals and take action toward renewed energy and reduced inflammation, you can book a Find Your Energy Discovery Session on my calendar.

Quote of the Week

“To believe in something, and not live it, is dishonest.”
— Mahatma Gandhi

Let's work smarter not harder,

Kim

Hope and Healing Lifestyle Coach

Website: hopeandhealinglifestyle.com

Email: kim@hopeandhealinglifestyle.com

Kimberly Stoltzfus
Hope and Healing Lifestyle Coaching