Consult your primary care provider before starting the program. Individual results are not guaranteed and may vary.  Read more I understand

The 5-Step Guide To Sustainable Weight Management

Sustainable Weight Management

Losing weight can often feel like tackling a giant mountain — tough, right? We totally get it. All those quick-fix diets might look tempting with their bold promises, yet they rarely lead to real, lasting change. It’s a bit like slapping a temporary sticker over a problem that needs a bit more than a quick fix. That’s where the idea of sustainable weight management comes in.

It’s not about racing to the finish line; it’s about the journey — making those changes that really stick and reshaping your health in a way that feels good and fits you perfectly. It might sound like a tall order, but with the right approach, it’s definitely within reach. Let’s dive into making this path smoother and friendlier.

Step 1: Get to Know Your Unique Self

Have you ever noticed that a diet plan works for your best friend but doesn’t yield the same results for you? Well, there’s a simple reason behind that. Each of us is unique. This unique set of individual characteristics, including our genes, environment, and lifestyle factors, influences how our body responds to dietary changes and exercise routines. This concept is the core of acknowledging your unique situation, especially when it comes to weight management.

From genetics to habits, many personal elements can impact your weight and health journey. Let’s break those down:


Your genes have a considerable role in determining how the body burns calories during rest and exercise (also known as metabolism). Some people might have a naturally high metabolism rate, while others might not. That’s why two people of the same age and height might need different calorie intakes to maintain a healthy weight.


Inflammation is your body’s personal security guard that sometimes takes its job a little too seriously. When it sticks around for too long, it doesn’t just stay on guard. It can also make your body hold onto weight. It’s like your body is holding onto water weight because it thinks it’s still in “protection mode.” There’s this hormone called leptin that usually tells your brain, “Hey, we’re full, let’s stop eating.” But with inflammation, your body might stop listening to leptin, making it much easier to keep snacking even when you’re not hungry. Plus, your metabolism, which is like your body’s calorie-burning engine, might start to move a bit slower.

Your Day to Day

Your daily activities, dietary habits, sleeping patterns, and stress levels collectively shape your lifestyle. For instance, if you have a job that requires you to sit all day, it might be challenging to burn calories, leading to a gradual weight gain.

Your Environment

Where you live, who you live with, and your surrounding community can all influence your health, diet, and exercise habits. If you live in an environment where unhealthy food options are more accessible than healthier ones, it may affect your dietary choices.

Understanding these factors about yourself means acknowledging your unique situation. When you do, you can tailor a plan that is effective for your specific context. Rather than fitting yourself into the mold of a “one-size-fits-all” approach, you’ll be creating a health plan that fits you. And that makes all the difference.

Embrace your uniqueness. Understand that you are not just another statistic in the world of weight loss. You’re a special individual with your own set of strengths and challenges.

Step 2: Feed Yourself Right

Think of your body as a special puzzle, where each piece represents something that affects your health – your activities, surroundings, and most importantly, what you eat. Figuring out what foods fit you perfectly and which don’t is key here. The reason? What works for you may not work for someone else, and nailing this down can make all the difference to how you feel every day.

Nutritional Needs 

We all need a blend of proteins, carbs, fats, vitamins, and minerals to keep us going. But the precise balance can differ. For example, if you’re the type who loves a good run, you might find your body asking for more carbs. Or if you’re managing a health issue like diabetes, keeping a close eye on your sugar might be the way to go. It’s about tuning in to what your body needs to feel great and function at its best.

Food Sensitivities 

Have you ever eaten something and then just didn’t feel right? Maybe a bit of a stomachache, feeling tired or bloated? This could be your body’s way of saying, “This food? Not so much!” Unlike allergies that can have serious reactions, sensitivities are milder but can still make you feel pretty lousy. Usual suspects include things like dairy, gluten, and certain food additives.

Getting a handle on these sensitivities might need a little detective work. You could start with a food diary, jotting down what you eat and how it makes you feel. Or sometimes, teaming up with a pro could help you understand the foods to cut back on.

And here’s the exciting part. Once you know what your body needs and what it’s not a fan of, you can shape your diet to feel more energetic, lighter and just better. It’s not about some rigid diet or banning all the foods you love. It’s about building a joyful, healthy relationship with food that’s just right for you.

Step 3: Pay Attention to Your Gut

Here’s a heart-to-heart about a key player we often miss talking about in the journey to manage weight better—your gut. Yep, it’s true! Trillions of tiny friends in your digestive system are working hard not just to help you digest but also to keep you feeling good and managing your weight.

The Gut-Weight Connection

So, your gut isn’t just a food highway. It’s like a lively city full of bacteria, each doing their bit to keep you balanced, including affecting your weight. These tiny inhabitants help process your food, decide how your body deals with fats, and even influence hunger feelings. A happy gut population makes for smooth weight management, but if it’s off-balance, it could lead to weight gain or other health issues.

The Right Mix

Imagine your gut as a diverse garden. Eating all sorts of foods lays out a welcome mat for many types of bacteria. Packing your plate with fruits, veggies, whole grains, and beans gives these bacteria the variety they love.

Feed the Good Guys

Fermented foods like yogurt, kefir, sauerkraut, and kombucha are packed with probiotics, the good bacteria your gut loves. Prebiotics, on the other hand, are like a special treat for these bacteria, found in bananas, onions, garlic, and asparagus. When probiotics and prebiotics join forces, they make your gut a happy, healthy place.

Watch the Bad Stuff

Avoiding lots of sugar and processed stuff is as crucial as adding the good. These can encourage the not-so-great bacteria and throw your gut out of whack. Eating less of these helps the good bacteria flourish, which is a plus for your health and weight goals.

Stay Hydrated

And don’t forget about water. It’s super important for keeping the lining of your intestines in top shape and helping your gut work its magic. Keeping hydrated through the day is a simple but effective win for your gut health.

Changing up your gut health is a journey, not an overnight switch. It takes a bit of time, patience, and commitment to make those lifestyle changes that support your gut buddies. But believe me, the pay-off is huge—better digestion, feeling healthier, and a more manageable weight.

Step 4: Tackle Stress

Stress is more connected to our bodies and weight than you might think. It’s like stress sneaks in and messes with our hunger signals and where we store fat. Plus, it can make it tougher for our bodies to burn off those extra bites.

But, guess what? Understanding how stress plays a role gives us a chance to tackle it and make positive changes. Let’s take a closer look:

Mindful Eating 

Take your time with your meals. Enjoying your food slowly can help calm stress and lets you tune into what your body really needs, helping you make better choices about what and how much you eat.

Get Moving

Exercise isn’t just good for your body; it’s a stress-buster too! It releases happy hormones and helps clear your mind, making you less likely to reach for snacks when you’re feeling low.

Breathe and Relax

Adding some deep breathing, meditation, or yoga to your day can work wonders in melting away stress. This can make sticking to your health goals a whole lot easier.

Manage Your Time 

Feeling swamped can crank up the stress. By getting your schedule in order and setting realistic goals, you can cut down the chaos and make more room for taking care of yourself.

Lean on Your People

Sharing your goals and challenges with folks who get you can make a world of difference. Having a support crew around you can lift some of that weight off your shoulders and cheer you on.

Step 5: Embrace the Rewards of Sleep

You might shrug it off, but getting enough quality sleep is crucial to your health and well-being. It’s like your body’s secret weapon for managing your weight:

Hunger and Sleep

When you’re short on sleep, your body’s “hunger hormones” go off balance and might make you eat more.

Sleep and Insulin

Not sleeping enough can mess with your body’s response to insulin, which can lead to weight gain and even increase the risk of type 2 diabetes.

Cravings and Wakefulness

Here’s a kicker – when we lack sleep, we often crave foods that are high in calories and carbs which can complicate our weight management plan.

But don’t worry! Here’s how to prioritize sleep:

Create a Dream Sleep Space

Make your bedroom the best place to catch some ZZZs. It should be dark, quiet, and cool. Try using earplugs, an eye mask, or a white noise machine if that helps you.

Stay Regular with your Sleep Times

Make it a habit to go to sleep and wake up at the same time, every day – yes, even on weekends. Regularity helps your body strengthen its natural sleep-wake cycle which makes falling asleep and staying asleep easier.

Create a Calm Nightly Ritual

Wind down for the night with calming activities like reading, taking a warm bath, or gentle yoga. These cues will let your body know it’s time to rest.

Watch What You Eat

Stay away from large meals, caffeine, and alcohol near bedtime. They can disrupt your sleep and cause sleep troubles like insomnia.

Don’t Forget to Move

Regular physical activity can help you nod off faster and achieve deeper sleep. But, try not to be too active close to your bedtime as it might keep you awake.


I hope you’re walking away with a renewed sense of an achievable, sustainable weight management journey. Remember, it’s not about quick fixes or drastic, challenging changes. It’s about nurturing your body, one small, loving step at a time. Adopt these habits, integrate them into your lifestyle, and give your body the chance to adjust, heal, and thrive. Discover Dr. E’s approach to wellness, download a free chapter from her International Best Seller here.

Hi! I’m Dr. E, The NP with a PHD. Several years ago, my wife was diagnosed with an autoimmune disease and the only options given to us were heavy duty medications.

We KNEW there had to be a better way. After a long search, we discovered functional medicine.

With functional medicine we found alternative ways we were able to manage her disease and get her back to feeling like her old self.

We discovered that this way of life not only helps people with various issues, including autoimmune, chronic issues and “I-don’t-feel-good-itis.”

Functional medicine drastically changed our lives and using it I developed The KNEW Method to help others who are suffering or not feeling optimal.

Let’s work together to get you to feeling like your old self again.

Are You Tired of Being Tired?

Have You Been Told “It’s your age” or “It’s your hormones?”

Are People Telling You “Just Lose Weight” or “Just Exercise More?”

You KNOW That There Is Something More…

You KNOW There Is A Better Way

If you are suffering from one (or more) of these issues – chronic pain, high blood pressure, mental fog, fatigue, low energy, poor sleep, lack of focus, loss of libido, aches, pains, or general “I-don’t-feel-good-itis”… YOU HAVE COME TO THE RIGHT PLACE