Listen on iTunes | Listen on Spotify | Listen on YouTube | Review the Podcast

---

You can’t change if you don’t have the capacity. No matter how much you will it, plan for it, or research it, the only way to create change that lasts is through resourcing your cells with the capacity to change.

As the first month of the new year comes to a close, it’s a perfect time to evaluate how is your ‘attempt’ at change working?

For many, the initial drive and motivation to stick to New Year’s resolutions are starting to wane. But even if it’s not the new year as you read this, understanding the process of change—and how to make it stick—is vital.

The truth is that most people struggle to change not because they lack willpower but because they lack capacity.

Why Capacity Matters

You will only change if you have the capacity to change. In simpler terms, that means having the resources and openness necessary for transformation. These factors create a feedback loop: with more resources and openness, you’re better equipped to face the natural resistance that accompanies all change.

Even positive changes can be challenging because they work against the familiar. If your environment is safe and you’re well-resourced, that resistance is manageable. But without the necessary capacity, you’ll likely hit a roadblock that leaves you feeling like a failure. The truth is, it’s not about your effort—it’s about being under-resourced.

In some cases, people approach change incorrectly, focusing on reduction rather than expansion. This can lead to burnout and hinder lasting progress.

The Hidden Energy Cost of Change

Change—even healthy change—requires energy. It’s a process that demands resources like time, attention, and emotional strength. Without recognizing this energy load, people often feel overwhelmed and give up, mistaking their lack of capacity for a lack of discipline.

This concept applies to both surface-level changes, like waking up with your first alarm, and deeper challenges, like healing old trauma or rewiring negative thought patterns. Regardless of the type of change, success hinges on building capacity through resourcing your body to handle what it needs to.

Health and the Trap of Reduction

In my own health journey, I lived in survival mode for years. I thought grit and determination were the key to success. “Push harder, follow the rules, and hope for the best,” I told myself. But after losing my health while following all the guidelines I learned in dietetics school, I realized there was a deeper issue.

How could the very practices that were supposed to give me life actually drain it away? The problem wasn’t just physiological—it was systemic. I’d bought into a reductionist view of health: restrict carbs, work out harder, eliminate flexibility, and ignore rest. These practices, while well-intentioned, left me depleted because they were rooted in scarcity rather than abundance.

Living in this reduction mindset led to collapse. My nervous system became overwhelmed, and I spiraled into fatigue, reactivity, and burnout. Even “healthy” practices can harm you if your body lacks the capacity to handle them.

The Power of Expansion

The solution lies in shifting from reduction to expansion. Instead of focusing on deprivation or restriction, we need to build the resources and resilience that enable growth. This approach requires:

1. Body Awareness: Understanding your body’s needs and responding accordingly.
2. Support Over Change: Recognizing that health isn’t about forcing change but supporting your body’s natural processes.
3. Capacity Building: Expanding your physical, emotional, and mental resources to handle the demands of change.

When we embrace expansion, we create the foundation for lasting transformation. This doesn’t mean avoiding effort—it means aligning your efforts with the right mindset and tools.

Building Capacity to Change

Creating capacity isn’t complicated, but it does require intentionality. The hardest part is choosing to prioritize it. Here are a few steps to start:

1. Rest: Give yourself permission to rest and recharge. Recovery is essential for growth.
2. Supportive Practices: Focus on habits that nurture your body and mind, like gentle movement, nourishing foods, and mindfulness.
3. Expand Resources: Seek out supportive environments and relationships that bolster your resilience.

Here are 10 Five-Minute Practices That Help Resource Your Body:

1. Sit in the sun.
2. Read a good book.
3. Take a series of deep breaths.
4. Journal.
5. Go on a quick walk.
6. Ground yourself by standing in the grass.
7. Eat a nourishing snack or meal.
8. Drink a glass of water.
9. Call a friend and catch up.
10. Take a power nap.

Final Thoughts

Stop trying to force your body to change. Instead, focus on supporting it. Your health is not meant to be a project but a resource for living a full and vibrant life. By creating capacity, you reduce the hurdles that make change so challenging.

When you stop chasing change and start embracing support, you’ll find the process becomes not only easier but also more sustainable. To dive deeper into this topic and learn actionable ways to build capacity, check out the latest episode of my podcast.

Remember, it’s not about perfection—it’s about progress and creating the space to thrive.

Learn How To Create The Capacity To Change

Inside my newsletter/community, The Weekly Fill, I share my real-life experience with creating capacity. I also explain how this relates to weight loss (spoiler, it’s why weight loss rarely works no matter what system people use). Learn more about it here!

If you liked this articled, you’ll also enjoy these:

• The Three Non-Negotiables Required For Health (are you creating them?!?)
• What Healthy People Do
• I Quit Health: Maybe You Should Too?
• How To Get Healthy: The Most Important Thing

---