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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".

So Far So Good

After implementing the bedtime protein snack strategy I mentioned yesterday, I had one of the best nights of sleep I've experienced in a long time. Now I’ll have to track this to see if it was a "one off" or an actual success but I was amazed at how such a simple adjustment might make such a significant difference in sleep quality.

Today I also faced my first real social test - two smaller events with friends. I'm proud to say I managed to stay well within my wellness plan for both occasions. These small victories helped to boost my confidence that I can maintain my health goals while still enjoying social connections.

The Looming Challenge

But I have a bigger test approaching: a wine and cheese event. While the smaller gatherings with close friends felt manageable, this larger event presents a different kind of challenge for me. My AI wellness coach confirmed that wine and cheese events are notorious for being difficult to navigate when you're trying to eat mindfully - the combination of alcohol lowering inhibitions and rich, indulgent foods can derail even the best intentions.

Strategic Planning for Wine and Cheese Events

So I posed this question to my AI wellness coach, how should I strategize to manage this. Here’s what it suggested I do;

The Wine Strategy

Wine presents multiple challenges: it can lower inhibitions around food choices, spike blood sugar, and add empty calories. The key is setting clear boundaries beforehand:

Limit setting - Deciding on 1-2 glasses maximum before arriving, when judgment is still clear

Alternating with water - Having sparkling water between each wine glass to stay hydrated and slow consumption

Wine selection - Choosing dry wines like Pinot Grigio or Cabernet over sweet varieties to minimize sugar intake

Timing - Eating a protein-rich meal before the event to slow alcohol absorption

The Cheese Approach

Interestingly, cheese can actually work in favor of staying on plan since it's primarily protein and fat. The strategy here is about quality over quantity:

Selective choices - Focusing on 2-3 really exceptional cheeses rather than sampling everything available

Smart pairings - Using vegetables for pairing instead of crackers when possible

Avoiding the bread trap - Recognizing that crackers and bread are usually the biggest calorie contributors at these events

Practical Tactics

Several practical strategies can help maintain control throughout the event:

Plate strategy - Using a smaller plate to naturally control portion sizes

Mindful eating - Eating slowly and savoring each bite to maximize satisfaction

Strategic positioning - Staying near vegetable trays and away from continuous grazing areas

Accountability - If attending with someone, letting them know about mindful eating goals

The Social Dynamics Advantage

One advantage of wine and cheese events is that guests are typically more focused on conversation than monitoring what others are eating. This social focus can actually work in favor of staying on plan, as the emphasis shifts from food consumption to meaningful connections.

Key Learning

I’m slowly learning that social events don't have to be all-or-nothing situation. If I go into the event with the right strategy and mindset, I can enjoy these occasions while still honoring my health commitments. The key for me will be preparation, clear boundaries, and remembering that the goal is to enjoy the people and experience, not just the food and drink.

(but I’ll always love a cold glass of chardonnay!)

The key to long-term success isn't avoiding social events - it's learning how to navigate them while still enjoying life's pleasures -in moderation....

Check what happens tomorrow - where I learn how to set some of my expectations.

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!

","description_text":"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!","summary_html":"

Founder, Booming Encore

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