{"data":{"id":"fa8753c3-8485-4c14-8ed3-5fd9eac6970e","updated_at":"2025-08-05T14:00:12Z","template_id":"73046548-86ec-431a-aca0-75b53bc936f3","localized":{"blocks":[{"id":"a33ce22b-a5f6-41a3-a869-e3d3cd4a20e0","kind":"richtext","template_id":null,"content_html":"

Well, here we are. Day 30. The finish line.

When I started this AI wellness journey a month ago, I honestly wasn't sure what to expect. I knew I wanted to make some changes, but I had no idea how much I was going to learn about myself, my relationship with food, and what it really means to live a healthy life.

As I sit here reflecting on these past 30 days, I'm struck by how different I feel - not just physically, but mentally and emotionally too. I am now lighter – I lost 7.8 lbs, am experiencing better sleep, have an improved resting heart rate, reduced my blood pressure and have higher energy levels - those are the numbers. But the real transformation has been so much deeper than what any scale or fitness tracker could measure.

The Reality Check

I have to be honest about something - day 29 was rough. Really rough. I had what I can only describe as a major downfall - too much food, too many drinks, and that familiar feeling of disappointment in myself that I thought I'd left behind.

For a moment, I felt like I was back in that old pattern where one bad day meant I was a failure. I thought this erased 30 days of progress. Where one slip-up would be the excuse to throw everything away and start over "next Monday" or "next month." But something was different this time.

Instead of spiraling, I caught myself. I reminded myself that this was one day out of 30. One day out of the thousands of days I (hope) to have ahead of me. One day in a lifetime of making choices that either serve me or don't.

That perspective shift? That might be the most valuable thing I've gained from this entire experience.

What I've Actually Learned About Food

The nutrition piece has been fascinating. I've become so much more aware of how sugar sneaks into everything - and I mean everything. Reading labels has become second nature, and I'm shocked by how much hidden sugar I was consuming without even realizing it.

But the real game-changer has been understanding protein's role in my daily life. I used to think of protein as something bodybuilders worried about, but now I see how it affects my energy levels, my hunger patterns, and even my mood stability. When I structure my meals with adequate protein, I don't get those afternoon crashes or late-night cravings that used to derail me.

The balance piece took time to figure out. I'm not following some rigid macro counting system, but I've developed an intuitive sense of what a balanced meal looks like for me. Good sources of protein, healthy fats, some complex carbs, fruit and lots of vegetables. It's not rocket science, but it took practice to make it feel natural.

The Mental Health Connection

This might be the biggest revelation of all: how interconnected everything is. My sleep affects my food choices. My stress levels affect my sleep. My food choices affect my energy and mood. It's all connected in ways I never fully appreciated before.

I've learned to recognize when I'm reaching for food for reasons that have nothing to do with hunger. Stress eating, fatigue eating, boredom eating, emotional eating - I'm not perfect at catching it every time, but I'm so much more aware now.

More importantly, I've developed other strategies. When I'm stressed, I go for a walk or do some deep breathing instead of diving into a bag of chips. When I'm tired, I actually rest instead of trying to fuel myself with sugar and carbs. These might sound like small things, but they've made a huge difference in how I feel day to day.

Social Situations: The Real Test

I made a conscious decision not to avoid social situations during these 30 days, and I'm so glad I did. It would have been easy to become a hermit, control every variable, and show impressive results. But that's not real life.

Real life includes birthday parties, dinner and drinks with friends, family dinners, and spontaneous plans. I needed to learn how to navigate these situations while still taking care of myself. Most of the time, I did pretty well. I learned to eat something before going out so I wasn't ravenous. I learned to focus on the social connection rather than the food. I learned that I could have a drink or two without it turning into a free-for-all.

From Program to Lifestyle

The biggest mindset shift has been recognizing that this isn't a 30-day program - it's a lifestyle change. I'm not following rules that I'll abandon on day 30. I'm developing habits and patterns that I can maintain for the long haul.

This means letting go of perfectionism. It means understanding that some days will be better than others. It means focusing on progress, not perfection. It means being empathetic with myself when I mess up instead of using it as evidence that I'm a failure.

I used to think that if I didn't see results week over week, I was doing something wrong. Now I understand that my body doesn't operate on weekly report cards. Some weeks I might maintain, some I might see changes, some I might focus more on other aspects of health. All of that is progress when I'm thinking in terms of my whole life, not days and definitely not just a number on a scale.

Looking Forward

As I think about life beyond day 30, I feel confident in a way I haven't before. Not because I have all the answers, but because I have the tools and the mindset to figure things out as I go.

I know how to structure meals that make me feel good. I know how to handle social situations without abandoning my health goals. I know the value of staying physically active and specifically the roll strength training plays. I know how to bounce back from setbacks without throwing everything away. I know that my mental health, sleep, stress levels, and nutrition are all connected and equally important.

Most importantly, I know that this is a lifelong journey, not confined by any specific timeline. There's relief in that. There's freedom in that.

Key Learning

The most important thing I've learned in these 30 days is that sustainable change isn't about perfection - it's about persistence and self-compassion. It's about creating a balanced life that includes sleep, stress management, balanced meals, exercise and time for fun and connection. It's about treating yourself with the same kindness you'd show a friend who's working on something difficult.

This journey taught me that I don't need to follow someone else's rigid program. I needed to learn about myself, my patterns, my triggers, and my values, and then create a lifestyle that supports all of those things. That's not something you can do in 30 days, but 30 days is a pretty good start.

So, as cliche as it sounds, here's to the journey, not the destination. Here's to progress, not perfection. Here's to a lifetime of small, consistent choices that add up to something meaningful.

Learning is truly in the journey – the destination is only a goal...

Check out my next post where I reflect on the entire 30 Day AI Wellness Experiment

Interested in reading all my experiences and conversations with my AI wellness coach? Check them all 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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