The hidden reasons you might not be making progress

You’re working out, eating well, trying to get more sleep, taking supplements, and doing your own research. Maybe you’ve made some progress, but you’re still not where you want to be.

You search online for answers, hoping to uncover why you're stuck, but all you find are the same basic suggestions: “Drink more water!” “Sleep eight hours!” — nothing you don’t already know.

It’s frustrating. I get it — I’ve been there too. When you’re diligent and already doing so many of the big things right, it can feel nearly impossible to pinpoint why you're not making the progress you want.

1. Your expectations are out of alignment with reality

   This process is probably moving a lot slower than you’d like. Real progress takes time, especially if you’re not measuring the right things. The scale isn’t everything. You don’t have to eat “100% clean” to be healthy. You can’t fix your gut health in a week.

   
   

   Take things in stride and keep your eyes open for signs of improvement, because they are happening. You just have to give yourself enough time to see them. You can always go back to your old habits (which didn’t work), or you can quit altogether. But if you quit, how will you ever know what you could have achieved?

   
   

2. You aren't being honest with yourself

   There’s no shame here — sometimes we don't even realize we're not telling ourselves the full truth until someone points it out.

   You say you’re eating less, but have you tracked your calories? Are you eating just as well on the weekends? Are you frequently sneaking "licks and bites" of food?

   
   

   You say you're sleeping enough, but is the quality of your sleep good? Are you making an effort to go to bed earlier? Are you building better bedtime habits?

   
   

   Take the time to reflect on every area of your health. There might be some work left undone.

   
   

3. You're doing too much

   If you’re reading this, chances are you care about your health and fitness. You’ve taken action. You’ve been diligent. You’ve put in the work. So why does it still feel like you’re going nowhere?

   
   

   Maybe you’re trying too hard.

   
   

   Optimal health isn’t about doing as much as you can; it’s about doing what’s right for your body. Exercise and nutrition are sciences — there’s a right way to approach them.

   
   

   If you’re working out 5–7 days a week, doing tons of high-intensity exercise, ignoring your form, not strength training properly, or running off all your muscle mass, you’re actually working against yourself.

   
   

   For most people, 2–3 days of full-body strength training, regular walking, 1–2 days of cardio, and some stretching each week is plenty. And honestly, you don’t even need to do all of that to see results.

   
   

   Try dialing it back. Give your body time to rest, heal, and adapt. If you’re constantly sore, your body is too busy repairing damage to actually get stronger, fitter, or leaner.

   
   

4. You haven't adjusted your strategy as you've changed

   What worked for you before might not work for you now. Different seasons of life require different approaches.

   
   

   The routine that served you well in college might not be realistic when you’re working full-time and raising two kids. Your body changes. Your stress levels shift. Life happens.

   
   

   Make sure your routine is realistic and optimized for the season of life you're currently in.

   
   

5. You're not working with a coach

   People often underestimate the value of having a coach — until they finally get one. (Even coaches have coaches!)

   
   

   Having someone outside of yourself to hold you accountable, ask the right questions, and give you personalized advice based on expertise is one of the most powerful tools for transformation.

   
   

   You owe it to yourself to show up as your best self in health, work, relationships, and life. A coach like me will get you there.

   
   
   
   

We are all physiologically and biologically different. What works for one person might not work for another.

This article might hold the answers you need — but if it doesn’t, don’t give up. Consult with a qualified professional who can help you get to the root cause of your specific challenges. Sometimes, it’s just about looking under the hood to see what’s really going on.