Going cold Turkey

When it comes to health and fitness, one of the most common things I see is people trying to overhaul their entire lifestyle overnight.

They quit sugar, stop drinking, cut carbs, eliminate snacks, sign up for seven workouts a week and expect everything to magically fall into place.

But here’s the truth: going cold turkey is rarely the answer.

In fact, it often sets you up for frustration, burnout, and the feeling that you “failed,” when really, you just chose an approach that wasn’t designed to work long-term.

❌ The All-or-Nothing Trap

Going cold turkey triggers what I call the pendulum effect.

You swing hard in one direction restriction, rules, perfection.

But when life gets stressful or motivation dips (which it always does), the pendulum swings back even harder in the opposite direction binging, skipping workouts, giving up entirely.

This isn’t a willpower problem.

It’s a strategy problem.

❌ It Doesn’t Build Sustainable Habits

Fitness success doesn’t come from a single big decision.

It comes from hundreds of small ones made consistently.

Cold-turkey approaches ignore this.

They teach you to be strict, not consistent.

And consistency is where real progress happens.

❌ Your Body (and Mind) Push Back

If you suddenly cut calories drastically, eliminate all your favorite foods, or force yourself into an intense workout routine you’re not conditioned for, your body starts fighting to protect you.

* Cravings increase

* Energy drops

* Mood changes

* Stress hormones rise

* Workout recovery suffers

This is why “I’ll just push harder” rarely works. Your body wants balance, not shock therapy.

✔️ What Works Instead: Gradual, Realistic Change

Small, steady adjustments beat extreme changes every time.

Start with one or two habits:

* Add one extra workout per week

* Increase daily steps

* Swap one sugary snack for a protein-based option

* Add more water

* Build meals around protein + plants

When these become effortless, layer in the next habit.

This is how you create a lifestyle you can sustain—not just a phase you survive.

✔️ Focus on Progress, Not Perfection

You don’t need to go from 0 to 100.

You just need to go from 0 to 1… and then keep going.

When the process feels doable, you stick with it.

When you stick with it, you see results.

When you see results, you stay motivated.

That’s how fitness works.

If you’ve been stuck in a cycle of “start strong, fall off, repeat,” it doesn’t mean you lack discipline. It means you’ve been choosing methods that don’t fit real life.

Skip the cold-turkey approach.

Choose the sustainable one.

Your future self will thank you.