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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".

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Well, with much trepidation I stepped on the scale this morning after completing the first week of my 30-day AI-assisted wellness experiment and I was delighted.

I lost 4 pounds!

There were quite a few lessons I learned this past week.

The Power of Meal Preparation and Mindfulness

One of the most significant discoveries over this week was the transformative effect that meal preparation can have. There were many times that I headed to the fridge “for a fix” and having ready-to-eat, healthy choices available in the refrigerator eliminated decision fatigue and reduced my temptation to make poor food choices in these moments ofstress or boredom.

I’ve also become much more mindful of my food choices and it’s showing up in strange places. For instance, today I went to Costco—this is typically a minefield of free samples and impulse eating for me. But today was a victory instead of a setback. As I walked past the sample stations, I asked myself, "Is this worth it, or would I rather save my indulgence for something I truly want?". This transformed my mindless grazing into conscious choice-making.

I learned from my AI wellness coach that those seemingly innocent "tiny bites" throughout the day can significantly impact progress. For instance, if I ate those samples, that would typically translate to about 200-400 calories—often from calorie-dense foods that would work against my health goals.

The Exercise Evolution

One place that I wasn’t overly pleased with this past week was I didn’t exercise as much as I would like. I just didn’t seem to have the energy and motivation. I think it may have been because I was focused on sticking with my food plan. So I decided this week I’ll try and get more active. Good news is that I kicked the week off well this morning with a 5 km walk. I think getting it done first thing in the morning might be the best approach for me.

The Psychology of Success

Fortunately, my initial doubt about whether success was possible—was quickly replaced by confidence after seeing some results. My AI wellness coach told me that this psychological shift is crucial: moving from hoping the plan will work to knowing it works based on personal evidence.

Looking Forward to the Week Ahead

During my first week, I learned quite a few things to help me hopefully sustain success as I go into my second;

Preparation is paramount: Having healthy choices readily available removes barriers to good decisions and reduces reliance on willpower alone.

Mindful indulgence: When choosing to eat something special, I would rather make it intentional rather than accidental. I’m learning to ask myself whether this particular food is worth the calories or if I would prefer to save them for something more meaningful.

Morning momentum: I am going to see if I can start the day with exercise as this would be able to take advantage of my peak energy and motivation levels.

Success builds success: My AI wellness coach told me that early wins create confidence and energy that fuel continued progress across all areas of the wellness plan. So I just need to keep building on my success

Key Learning

I also learned that sustainable wellness isn't about perfection—it's about creating systems that make healthy choices easier and more automatic. What I’m embracing is a change in attitude and behaviour and this will take time.

The 4-pound weight loss in my first week was just the beginning. More importantly, the establishment of sustainable habits and the psychological shift from doubt to confidence set the stage for continued progress towards my broader goals for overall better health.

As the journey continues into week two and beyond, the focus shifts from proving the plan works to optimizing and refining the approach based on what's been learned. I’m feeling that my foundation is solid, my momentum is building, and my path forward is clear.

Seeing results transforms doubt into confidence and helps to fuel motivation

Check out tomorrow's post where I learn more about the role that gut health plays in weight management.

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

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Could I lose weight without feeling hungry?","subtitle_html":"Health and Technology","title_html":"My AI Wellness Experiment - Day 5: Busting Some Weight Loss Myths","author_ids":["02f24fa6-c7a7-48fd-992e-c189d38cbec7"],"lead_text":"As I wrap up day 5, I've been feeling quite full so far and I had a nagging question that challenged one of my fundamental beliefs about weight loss. Could I lose weight without feeling hungry?","seo":{"description":"As I wrap up day 5, I've been feeling quite full so far and I had a nagging question that challenged one of my fundamental beliefs about weight loss. 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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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