Does this sound like your life right now?

Your days are jam-packed—work deadlines, family needs, endless errands. Maybe it’s driving to soccer practice, making dinner on the fly, or staring at that pile of laundry that somehow keeps multiplying.

And when you finally sit down at the end of the day, the thought hits you:

“I can’t keep going like this.”

But then another thought follows right behind:

“I don’t even have time to fix it. I’ll just push through.”

If you’ve ever felt stuck in that loop—I see you.

The Myth of the Big Overhaul

So many women I talk to believe that in order to feel better, they have to change everything all at once.

A brand-new diet. A new workout plan. Ten supplements. A total life overhaul.

But here’s the truth: that belief is actually keeping you stuck.

Healing doesn’t require waiting for the “perfect time” when life slows down—because let’s be honest, life never really slows down. Healing begins with smaller, more strategic shifts. The kind that don’t add more to your plate, but instead give you back the energy you’ve been losing.

Why Quick Fixes Keep You Stuck

We live in a world that promises fast, easy solutions. The perfect plan. The latest cleanse. The magic protocol.

But here’s what usually happens—those things pile on more stress. More confusion. More “shoulds” that make you feel like you’re failing when you can’t keep up.

And to make matters worse, the internet is overflowing with conflicting advice. Everyone’s saying something different. And honestly? The overload can leave you more paralyzed than empowered.

The Energy Flow Formula in Action

I worked with a client who was stuck in that same cycle. Her life was completely full, and she thought the solution was to get stricter, more disciplined, more structured.

Instead, we stepped back and looked at where her energy was actually going. This is part of what I call my Energy Flow Formula.

It’s not about squeezing in more. It’s about asking:

Where is my energy leaking out?

What drains me every single day?

Where could I reclaim even 10 minutes?

For her, the shift wasn’t another supplement or meal plan. It was saying no to one extra thing. That opened up space for a short walk after work.

That one walk became her reset button. Her nervous system calmed. She had space to breathe. She even began enjoying making a simple dinner again.

One choice. One small shift. That’s what started her healing.

3 Small Shifts You Can Try in Under 15 Minutes

Here are three simple things you can try today—none of which require an overhaul.

1. Check In With Your Nervous System

Take two minutes. Put your hand on your chest. Breathe slowly. Ask yourself: “Am I in fight-or-flight right now?”

Why it matters: Your nervous system runs the show. If it’s stuck in survival mode, digestion slows, hormones shift out of balance, and your body stays stressed even when nothing dangerous is happening. Taking a slow breath signals safety. Two minutes can change the tone of your whole day.

2. Do a Micro Energy Audit

On a scrap of paper, jot down:“ Where is my energy going today?” Circle one thing you could release, delegate, or simplify—even just for today.

Why it matters: Your body only has so much energy to spend. When it’s constantly being drained by over commitments or mental clutter, there’s little left for healing. Spotting even one energy leak—and plugging it—frees up energy your body can use to restore balance.

3. Celebrate One Win

At the end of the day, ask: “What went well?” Maybe you drank water instead of soda. Maybe you paused instead of snapping. Maybe you stepped outside for five minutes.

Why it matters: Your brain is wired to focus on what’s wrong, which fuels stress and keeps you stuck. Celebrating a win—no matter how small—triggers dopamine, your brain’s “feel-good” chemical. That tiny celebration makes it easier to repeat the habit tomorrow.

The Bottom Line

You don’t need a perfect season of life or a total overhaul to start healing. Real change starts with small shifts—the kind that help you reclaim your energy and give your body space to do what it’s designed to do.

And if you’re walking around feeling exhausted and bloated and wondering why—I made something for you.

It’s a free guide called “Exhausted and Bloated? This Might Be Why.” Inside, I walk you through the hidden reasons your body feels off, and I share simple steps to help you start turning it around.

👉[Download the free guide here.]

Because healing doesn’t begin with doing everything. It begins with doing the right small things—consistently.

Lots of love,

Rachel

About Rachel Carta, RN

As a Functional Nutrition Counselor & Life Coach, I help women who are tired of feeling off, have low energy, digestive issues, brain fog, and/or mood swings. You can wake up with energy. You can feel good again in your body. You can reconnect to the vibrant, grounded you. You don't have to do this alone.