Stop Hustling, Start Healing: Tiny Shifts, Big Energy
Hey there-
I hope you guys are still into hearing real-life stories. Here’s one about my sister. Typically, I change the names for privacy, but her story is as real as it gets.❤️
Brenda is my older (☺️) sister, smart, practical, and a little or a lot skeptical, especially when it comes to health advice from me. She’s an empty nester now, balancing work, family, pets, and yes, she likes to scroll more than she’d like to admit. Growing up, you have heard me say, we always had a full pantry and never really thought about what we ate. We never noticed the types of foods our Mom purchased; we just ate what she bought.
A few weeks ago, she said, “I don’t see how eating slower and listening to my body is going to change anything. I’ve tried it all. What do you actually mean, Kim?”
I smiled. Challenge accepted.😜
The Skeptic Learns Refinement
Brenda’s days are usually packed, and her energy feels tapped out. Meals are grabbed while working, then evenings are spent in front of the TV or scrolling, and snacks are eaten to fill gaps because she is exhausted. She didn’t need a new plan or a strict program. What she needed was refinement (an aha moment): learning to notice her habits, signals, and energy.
We talked through the Six Simple Rules from This Is What You’re Really Hungry For. At first, she was skeptical because she thought she understood them. But slowly, as she practiced them consistently, the rules became the missing pieces she didn’t even know she was looking for:
Eat when you are hungry (take your normal portion, wait 15 minutes, and see if you need more)
Eat what you love, but most importantly, choose foods that love you back
Eat without Distraction (no scrolling for Brenda)
Get 10,000 steps, move your body every day
Drink your 8 glasses of water
Get 7 hours of sleep and check in with your mental real estate
One small change she tried: eating one meal a day without multitasking, putting her phone aside instead of scrolling while she ate.
Day one: she paused mid-bite. “I can actually taste this,” she said.
Day three: “Okay, this is… interesting. I feel calmer and less jittery.”
By the end of the week, she admitted it. “I didn’t think this would work, but this actually makes me feel better.”
That’s refinement. That’s transformation. Small, consistent changes guided by principles that were always there, just waiting to be noticed. That is the part most people miss when they chase “big changes.” The Six Simple Rules are often what you’ve been looking for all along.
This Week’s Challenge (45/52)
Pick one meal or snack each day to eat fully present. Sit down, breathe, taste your food, and notice how your body feels before and after.
Even tiny pauses like this build trust in yourself. Refinement, not drastic measures, is what leads to lasting transformation.
Quiz: Are You Resting or Hustling?
When you feel exhausted, you…
A) Push through with caffeine or snacks
B) Pause for a walk or a few deep breaths
C) Keep going until bedtimeAt night, you…
A) Scroll endlessly while eating snacks
B) Sit quietly for a few minutes and check in with your body
C) Multitask until bedtimeWhen you eat, your phone is…
A) In your hand while you eat
B) Across the room, ignored
C) On the table, tempting but untouchedYou crave comfort food. You…
A) Eat the whole bag while scrolling
B) Portion out a small serving and enjoy it mindfully
C) Distract yourself until the craving passesYou notice hunger cues. You…
A) Eat whatever is handy
B) Choose food that fuels you
C) Ignore them completely
Mostly A’s: Your body is whispering: pause and notice.
Mostly B’s: You’re refining your habits. Keep trusting your body.
Mostly C’s: Your body is shouting. It’s time to slow down and reconnect.
Celebrate the Journey
Want more? Maybe it’s your turn to start Shifting Patterns. This is where refinement gets even deeper with guidance, community support, and weekly practice alongside people who get it.
Even my sister’s story shows that skeptics, empty nesters, and lifelong pantry raiders can benefit from refined habits. You don’t need to hustle for health. You can heal into it - one bite, one breath, one slight shift at a time. (Sorry, Bren, this example is too good to waste.)
✨ With love, curiosity, and a touch of sisterly teasing,
Kim ❤️
PS- DM @kimshapira and ask me questions anytime.
