How do I get back on track after falling off for weeks?

Begin with how you talk to yourself. On Ep. 322 and Ep. 225, Nikkiey says the worst thing you can do is beat yourself up or throw in the towel. What's done is done, so treat this as a chance to refocus and recommit. She warns that a shame spiral can carry you into next week and the week after, and that the fix is not restricting or eating less and moving more. You can change how you handle the rest of today. That might mean good nutrition choices, and 10K steps if you can't get a workout in.

Then keep the restart small. On Ep. 269, Nikkiey says not to try to do five things at once. Commit to three strength training workouts this week and hit your protein goal. That is your foundation. Put those workouts on your calendar as non-negotiable appointments with yourself, the same way you wouldn't skip your kid's practice or a work meeting, and track whether you showed up rather than your results.

Finally, play the long game. On Ep. 167, Nikkiey says many people fall off and wait for Monday or the new month, when an off stretch doesn't mean starting over. On Ep. 127, she suggests asking what you can learn from the setback and moving a missed workout to another day in your week. You don't have to be perfect. You just have to get back to it.