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At 61, Susan Williams was facing the uncomfortable truth: her health was sliding into the "not great" category. But her motivation to get healthier was different this time along with having a fascination and interest with AI. Could combining these two things be a winning wellness combination? These are the summaries from her daily reflections and conversations with her AI wellness coach and part of her series, "When AI Gets Personal: What I Learned in 30 Days with an AI Wellness Coach".

My Reality Check

The first day started with the dreaded weigh-in. I'd been avoiding the scale for weeks because deep down, I knew I wouldn't like what I saw. And I was right. The number was worse than I'd originally thought. But here's the thing about starting a wellness journey: sometimes you need that stark reality check to fuel your motivation. The scale didn't lie, and neither could I.

Movement and Mindfulness

Following my AI wellness coach’s recommendations and the plan it provided, I dove into a combination of Pilates and yoga exercises. There's something uniquely grounding about starting your wellness journey with movements that connect your mind and body. The Pilates work challenged my core in ways I'd forgotten (planks anyone?) while the yoga helped me to relax a bit.

The gratitude activities were surprisingly pleasant. I wasn't sure how I'd feel about incorporating mindfulness practices and whether they might feel a bit too “woo hoo” for me, but taking time to acknowledge what I'm thankful for created a positive place to start the day.

I also started the day hydrating. I've always been pretty big on drinking water so this wasn't too much of a major shift for me.

Fueling Differently

Following the suggested AI meal plan was easier than I expected but I’m also glad I spent the time yesterday doing some prep work. I had cut veggies, cooked some brown rice and quinoa, baked some skinless chicken, made a bean and vegetable soup along with some date and nut protein balls. I had also loaded the fridge with my everyday "go to" items. Plain greek yoghurt, berries, eggs and egg whites. My AI wellness coach advised me that it becomes easy to go off course if you don’t have something ready to go.

All of my meals are to consist of lean protein, fruits and/or vegetables and complex carbohydrates (for example beans, sweet potatoes, brown rice, oatmeal). Unlike some other programs I have tried, I have some flexibility in choice but am keeping an eye on the volume and tracking my food to try and stay within a 1200 to 1500 calorie range.

What struck me most was how satisfied I felt throughout the day. Instead of the usual cycle of hunger and overeating, I found myself feeling comfortably full most of the time. This alone felt like a small victory - proof that eating well doesn't mean feeling deprived.

My energy levels held steady for most of the day, though I hit a familiar slump in the early afternoon. A protein snack and cup of green tea, as recommended, helped lift me back up. It's interesting how these small adjustments can make such a noticeable difference.

The Social Challenge Ahead

There's one thing that's already causing me some anxiety: upcoming social events. How do I stay on course when I'm surrounded by tempting foods and drinks? How do I explain my new routine without sounding preachy or making others feel judged? This feels like it might be my biggest challenge in the weeks ahead. Afterall, I'm looking for a long term lifestyle not a short term fix.

Key Learning

Overall, day one felt pretty good. Not perfect, not life-changing in some dramatic way, but solidly positive.

The hardest part wasn't the exercises or the food changes - it was facing that number on the scale and acknowledging where I really am. But maybe that's exactly what I needed. Sometimes the journey toward better health starts with radical honesty about where you're starting from.

Tomorrow is day two. I'm curious to see how my body responds to these changes and whether I can build on today's momentum.

One day at a time, one choice at a time....

Check out day 2 where I learn to understand the fatigue of change.

Interested in reading all my experiences and conversations so far? Check them out here!

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Susan Williams is the visionary founder of Booming Encore. With over 28 years of experience in corporate senior leadership and executive roles, she realized there was a significant gap in resources for those seeking a purposeful and healthy later life. Driven by her passion to make a difference, she decided that if she couldn't find it, she would create it and launched Booming Encore in 2013.

Since then, the Booming Encore has organically grown into a globally recognized authority on retirement, aging, and longevity. Susan’s commitment to empowering individuals is further reflected in her co-authorship of Retirement Heaven or Hell: Which Will You Choose? and her contributions to Longevity Lifestyle by Design.

An engaging speaker and advocate, Susan passionately shares the importance of all the aspects that can help people positively live, embrace and contribute in their later years. Today, she’s not just helping others create their own “booming encore”—she is actually living hers. Join her on this inspiring journey and also live your best booming encore!

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Founder, Booming Encore

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