MM Nutrition

“Change, no matter how big or small, can be hard.

It’s useful to think of change in three stages.

Endings require you to let go of what has become familiar and comfortable.

The neutral zone, in between endings and beginnings, can be both freeing but also a little scary, as you no longer are tied down to the past reality that you knew, and have yet to attach yourself to a new one.

Finally, you reach a new beginning and must adapt to a new place with new norms and rules for behavior.

You can imagine this process like a jump off a high dive: The ending requires you to make that leap, and let go of the comfort and familiarity of that diving board; the neutral zone is that time you spend in free-fall through the air; and the new beginning happens when you enter the water, your new normal.

Recognize that change and transition are two different things.

Change is about external events or situations.

Transition, on the other hand, is the inner psychological process that people go through as they internalize and come to terms with the new situation that the change brings about.

Whether organizationally or individually, you can’t manage change effectively unless you acknowledge and address what you go through during transition.

In most times of change and transition, emotions fluctuate.

One moves from a state of uninformed optimism: I don’t know what I don’t know, but I’m sure everything is going to be fine)

To informed pessimism: Wait, what’s happening? This is absolutely terrible and is never going to work!

To informed optimism: Alright, this isn’t completely terrible, and I have some new strategies to work through this.

To acceptance: This is where we are now, so let’s work to make it great.

Note that acceptance doesn’t mean being Pollyanna about it. It means getting to a place where the glass isn’t necessarily half-full or half-empty. It’s taking personal responsibility for how much water you choose to pour in the glass.”

-℅ Allison E McWilliams, Ph.D., Psychology Today

FAQ: Is Coconut Oil Healthy?
…………………………………

Not exactly.

Proponents of coconut oil claim that it’s something of a wonder food, improving memory, reducing inflammation, and enhancing weight loss.

But is that the truth? Like most things that seem too good to be true, you’re right to be wary.

First, a quick primer on fats: all fats are to some degree saturated and to some degree unsaturated.

Each individual fat is classified depending on its higher degree of saturation.

Coconut oil is a saturated fat, to a degree of 84% saturation. Butter, by comparison, is 63% saturated fat, while olive oil is 14% saturated.

For this reason, both butter and coconut oil are classified as "unhealthy" saturated fats, whereas olive oil is classified as a "heart healthy" unsaturated fat.

Saturated Fats negatively impact cardiovascular health by increasing “bad” LDL Cholesterol.

On the other hand, when consumed appropriately, unsaturated fats benefit heart health, increasing “good” HDL Cholesterol and reducing “bad” LDL Cholesterol.

So why the healthy image?

Like many things, it all comes down to consumer perception.

Die hard devotees claim that coconut oil acts differently than other sources of saturated fat thanks to its plant based nature(the majority of saturated fats are of animal source).

While it’s true that coconut oil contains medium chain triglycerides, rather than the long-chain triglycerides found in most saturated fats, studies have not supported the notion that the impact of coconut oil is beneficial or even benign.

For now, the American Heart Association and other large health organizations recommend that consumers favor heart-healthy mono and polyunsaturated fats, and save foods high in saturated fat for occasional consumption.

“Striving to be your best is one thing, but it’s another thing trying to be perfect.

Setting high personal standards and working hard toward those is a good, but setting the bar too high can cloud our judgment—everything feels wrong according to our standards.

The energy behind perfectionism comes mainly from a desire to avoid failure.

Perfectionists tend to postpone difficult tasks—they attempt to avoid failing by never launching. Learn to launch imperfectly.”

-℅ Gustavo Razetti, Psychology Today

Aging is Unavoidable: Premature Skin Aging Is Not.
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Marked by loss of elasticity and wrinkling, dryness, sagging, impaired healing, and hyperpigmentation, premature aging of the skin is a common complaint on which billions of dollars are spent each year.

Photoaging aside- which is primarily caused by UVA/UVB exposure- AGES (Advanced Glycation End Products) are one of the most preventable contributors to premature aging.

AGES are volatile compounds that are produced as a byproduct of digestion.

Whereas healthy, balanced diets produce relatively few AGES, western diets contribute to a higher degree of AGES production, with the side effects to match.

Regular consumption of red and processed meat, alcohol, sugar, and ultra processed foods hold particularly strong implications for the aging process.

Studies have demonstrated a dose-dependent response to the aforementioned foods and symptoms of premature skin aging; where possible, limit these foods to occasional consumption.

While lacking the trendy appeal of faux protocols produced by multimillion dollar marketing teams, whole food diets that emphasize lean proteins, fruits and vegetables, healthy fats, and whole grains will always provide superior nutrition with the whole body results to match.

Five Fast: Five of our most frequently asked questions, answered in three sentences or less.

Plus, patient perspectives. 📸👀

Patient Perspectives: Leslie’s Story
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“When I came to MM Nutrition I was at the heaviest I had ever been: I really disliked myself, and I didn’t have much love for myself, either.

I had tried many different programs to lose weight: Beachbody, Weight Watchers, LA Weight Loss, and Whole 30 were among many fad diets that didn’t last.

I hated taking pictures with my family. I was stressed, and I coped with all of my feelings with food.

I’ve always dealt with challenges by turning to food. It didn’t really hit until late adolescence and in college.

I ate like it didn’t matter, but it did. So, I decided that I was the funny girl, the fun to be around girl, the party girl.

I would do the occasional cycle of joining the gym, working out, and trying to eat healthier, but I was never really educated on nutrition, nor did I really or even understand why I turned to food. Until MM Nutrition.

I was at my lowest, and I kept reading patient perspectives from MM Nutrition on Facebook.

I have accomplished so much in learning to care for myself: everything from nutrition to physical movement to other aspects of self care (sleep, spiritual, etc.).

I am still learning, and working to create boundaries so that I’m not as dependent on the happiness of others; instead, I am doing things for my own wellbeing.

I continue to show up for myself everyday, and that is what I’m most proud of.

Initially, I was afraid that I would fail at yet another thing.

But this isn’t a “thing”: MM is a program centralized around behavior change, and if you don’t jump into the pool, you’ll never learn how to swim, right?

MM Nutrition is different, because Morgan is medically trained: she went to many years of school for this, and she understands the biology as well as the psychological changes that occur during a true behavior change.

This isn’t a “program” where you buy special food, or get coached by “someone”: instead, you truly go through a behavior change.

You learn how to do this for yourself, with support from Morgan. It is her constant support and continual education that has helped me.

I think that after trying so many things that don’t stick, a lot of people just resign themselves to being unhealthy or overweight.

It’s easy to believe that you’ll always be overweight or never change: these are the negative thoughts that we are all prone to, but we can't let them take over and win.

Morgan’s patience with me, and just letting me go through this process while gently guiding me has helped immensely!

To other women, I would say that there is only one you: as mothers, women, and caretakers, it is so vital that we take care of ourselves so that we may be our best selves for others. We need to be gentle and caring to ourselves.

There is no better investment than in yourself and your health.

Going through this process has taught me that hard work pays off, and that I am worth the work.”

-Leslie Hartley

Five Normal Things That Happen in Any Weight Management Process.

PLUS, how we accompany our patients in their process!

01. Excitement. The promise of feeling better is an exciting one. Actually feeling better? Even more exciting.

02. Fear. While new adventures can generate excitement, they also represent the unknown, and this can create fear. Know that your fear is natural, normal, and ok.

03. Loss of motivation. Motivation is not a reliable resource: don’t depend on it. There is no frictionless path to change.

Expect that your motivation will run dry, but it needn’t prevent you from achieving the goals that you’ve set for yourself.

04. Stress. Our lives are byproducts of our habits and our environments.

In order to change our behaviors consistently, we must systematically dismantle and then rebuild our routines, expectations, and way of being. This naturally creates stress. Believe in your ability to build and adapt to a new normal.

05. Confidence. You don’t become confident through thought, you become comfortable through action.

Through the very act of trying, failing, learning, and trying again, you develop knowledge, skills, and the tenacity to keep trying in the midst of an imperfect human experience.

……………….

Life is not a solo sport: so often, the things we struggle with we are meant to be doing in community.

At MM Nutrition & Wellness, we don’t just tell a patient what to do: we actively help them do it, providing key emotional support and assistance in planning and problem solving.

Want to learn more? Reach out! We love connecting with community members, prospective patients, and anyone else on their journey to well.

Five Fast: Five Ways We Help Our Patients. Plus, Patient Perspectives 📸 👀

At MM Nutrition & Wellness, we don’t just tell a patient WHAT to do: we provide balanced, person-centered care to support a patient on their unique journey to wellbeing.

We believe in providing patients agency, choice, and respect throughout their process, enabling the creation and development of their personal vision.

By addressing five unique factors and facilitators of weight management, patients are able to exercise personal decision making from an intentional place of understanding and perspective.

01. Education. There’s a lot of information out there, good and bad. We provide accessible, accurate information, ensuring relevance for each patient.

02. Support. Life can be hard. We all need someone that believes in us. Doing hard things with the right people can make a significant difference.

03. Accountability. Even intelligent, strong people benefit from a little extra follow up. Kind, compassionate accountability increases follow through.

04. Organization. Reduce the energetic cost of change and planning with support in meal planning and/or prep.

05. Problem Solving. Address natural obstacles with perspective and logical, clear headed thinking.

Want to learn more? Send us a message!

We love connecting with prospective patients, community members, and anyone else on their journey to well.

FAQ: How Does In-Home Meal Prep Work?
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In addition to our standard programs and nutrition counseling, we provide In-Home Meal Prep services for busy families, professionals, and singles in the Puyallup, Sumner, and Tacoma areas!

So how does it work?

Easy!

👇👇👇

01. We meet with you to collect information on your health goals, objectives, and food preferences.

02. Now the fun starts! You’re presented with options that meet your criteria, and you pick what sounds good!

We prepare 3-4 meals per scheduled appointment, yielding 3-4 servings per meal.

If you’re a singleton, that’s great news! You’ll have plenty of lunches and dinners, plus some leftovers for freezing.

If you’re a family, even better: we can take care of everyone!

03. We take care of all the shopping, then come to you at a scheduled time-no need to be available or supervise, although you’re welcome to join us in the kitchen to develop skills and knowledge of your own if you’d like!

03. We package everything up, clean up after ourselves, and bid you adieu until our next scheduled time!

Pricing runs from $60-100 per week, plus cost of food.

Want to learn more? Send us a message!

Popular Sandwiches with a Day’s Worth of Saturated Fat.
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Did you know that sandwiches are the number one source of sodium and saturated fat in the American diet?

Saturated fat (commonly referred to as “unhealthy” fat) is a pro-inflammatory fat.

The overconsumption of saturated fat is a significant risk factor for overweight, obesity, metabolic syndrome, prediabetes, hypertension, high blood pressure, heart disease, stroke, dementia, and Alzheimer’s disease.

For this reason, the American Heart Association recommends a maximum consumption of 13 g daily.

However, most Americans consume far more, largely thanks to consumption of restaurant foods, snack foods, and prepared and processed foods.

Regardless of whether you're currently working to manage your weight or heart health, consider reducing your consumption of food high in saturated fat, sandwiches included.

The five following sandwiches contain more than a day's worth of saturated fat. Note that these items are not outliers; these values are common and predictable across menus.

How does your favorite stack up? What do you do to manage your consumption of saturated fat?

Let us know in the comments section!

👇👇👇

01. Jimmy John’s Beach Club: 850 Calories, 14 g sat fat

02. Panera Bread Turkey and Cheddar: 780 Calories, 14 g sat fat

03. Jersey Mike’s Original Italian: 910 Calories, 15 g sat fat

04. Jersey Mike’s Club Sub: 1110 Calories, 17 g sat fat

05. Panera Bread Grilled Cheese: 880 Calories, 29 g sat fat

Congratu-freaking-lations on an amazing grand opening to our beautiful friends at The Cat and Rabbitt!

🐈‍⬛ 🐇 🍰

These ladies have worked SO hard for this and we couldn’t be happier to have them as part of our downtown community!

Please remember to have patience and respect as they navigate the huge excitement around their opening: be courteous as you wait, and be respectful of staff and customers.

Finally, please remember that Cat and Rabbit does NOT accept cash for the safety of Cat and Rabbit employees.

Cheers to many years of celebration, community, and cake downtown!

Nutrition Standoff: Blizzard vs Kit Kat Bar
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A Strawberry Cheesecake Blizzard from Dairy Queen contains 750 Calories and 328% of the max rec for sugar.

Meanwhile, a Kit Kat Bar contains 220 Calories and 88% of the max rec for sugar.

1 Blizzard = 3.4 Kit Kat Bars*

*Sugar equivalency

Nutrition Standoff: Salami and Cheese vs Hamburger
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A Busetto Salami and Cheese Snack Pack contains 400 Calories and 107% of the max recommendation for saturated fat.

Meanwhile, a McDonald's Hamburger contains 250 Calories and 23% of the max recommendation for saturated fat.

1 Snack Pack = 4.65 Hamburgers*

*Sat Fat Equivalency

Patient Perspectives: Giselle’s Story
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“Prior to working with MM Nutrition, I knew that I had to start seriously addressing my weight and health.

As I’ve gotten older, I’ve experienced back issues and had a knee replacement, both of which have been negatively impacted by my weight.

I went to see a friend who was an MM patient, and I was stunned by how much weight she’d lost and how great she felt.

I really wrestled with the idea of change at first, because I was happy with and accustomed to my lifestyle, and I didn’t know if I wanted to give that up.

I grew up with a Mom who was a wonderful baker; she took great joy in treating others with food, a role that I too adopted and passed on in ways that later became detrimental.

It’s a horrible catch 22 mindset; you love to eat, but it causes weight gain and medical issues that then cause you to soothe with food, exacerbating the issue.

I’ve been with MM for almost a year, and I’m really proud of my resilience; never in my history of managing my weight have I consistently worked on it for so long.

Physically, I am so excited and proud to no longer have to shop in plus sizes, or worry that if I sat in a flimsy camp chair it might collapse.

I sometimes don’t believe it when I can fit into a medium, which is a bizarre concept for me. It’s been over 25 years that I can remember being this size.

I have so much more energy now, and I’m able to do things that I’ve not done for over thirty years.

Emotionally, I am amazed and proud that I’ve been able to make progress in indulging mindfully, rather than going off the rails.

MM has been so helpful in my journey; it seems as though Morgan has this incredible intuition of texting me if I am struggling or about to go off the rails. I’ve learned that accountability is a huge part of my success.

The amount of emotional resources and group support help immensely, as I hear other people who have the same feelings and issues, and it makes me see that I am not alone with my struggle.

My perspective on self care has changed a lot this past year. I used to think that self care was just things like brushing your teeth or taking a shower.

Now I am understating more and more that it’s a number of things that are much more cerebral and physical. I feel now that self care embodies both physical and mental wellness.

I walk and exercise daily, and I often read articles or watch videos that challenge me or help me along in this process.

I feel more in control of my weight now than I have for some time. And that is empowering to me; anytime I pass on food that I know isn’t good for me, I feel stronger.

I have gone through super bowl parties, barbeques, and birthday celebrations and have been empowered by my choices for the most part.

When I have struggled, I’ve had the tools to learn from it, and I get stronger the longer that I’m here.

I am still working to become stronger physically, and want to get to the point of being able to complete longer distances biking and hiking.

Mentally, I want to grow even stronger in areas that still take effort, and emotionally I want to continue to grow in my contentment of who I am.

I’m learning to be ok with the person that I see in the mirror, rather than picking apart every little thing or thinking about myself in negative or unhelpful ways.

I so often hear people complain about their health; I’ve been there, and I understand it. It’s so easy to forget that when you take care of yourself, you feel so much better. Change is really hard, but so, so worth it.”

-Giselle Dew

“Many of us live within the confines of pur comfort zones, avoiding risks and new experiences.

While this may provide security, it also limits personal growth and opportunities.

By acting despite discomfort or fear, we open up new possibilities and experiences.

Facing challenges head-on makes us less likely to be plagued by regrets or "what if" scenarios.

By embracing an “I’ll do it anyway,” mindset, we can push past our fears and limitations, opening the door to a life rich with possibilities.”

-℅ Jeffrey Bernstein, Ph.D., Psychology Today

Party in the city where the heat is on… 🎶🌶️🏝️🍋‍🟩

We are ONE week away from Hot Miami Nights, Puyallup!

Mark your calendars and get downtown on Saturday August 10 between 5-10 PM for an evening of mojito flights, Cuban inspired pizzas, classic cars, live music, and more, in coordination with our friends at Cruise Puyallup!

For full event information, including a complete list of participating businesses, times, and offerings, visit our events page!

Cruisers: don’t forget to order your limited edition Hot Miami Nights tee- orders accepted through Monday!

Contact event organizer MM Nutrition and Wellness at 253 651 9382 to order! ($25, S-3X, unisex sizing).

Who’s joining us?! Tag your cruise crew in the comments below. ⬇️

Did you know that sandwiches are the number one source of sodium and saturated fat in the American diet?

Saturated fat (commonly referred to as “unhealthy” fat) is a pro-inflammatory fat.

The overconsumption of saturated fat is a significant risk factor for overweight, obesity, metabolic syndrome, prediabetes, hypertension, high blood pressure, heart disease, stroke, dementia, and Alzheimer’s disease.

For this reason, the American Heart Association recommends a maximum consumption of 13 g daily.

However, most Americans consume far more, largely thanks to consumption of restaurant foods, snack foods, and prepared and processed foods.

Regardless of whether you’re currently working to manage your weight or heart health, consider reducing your consumption of food high in saturated fat, sandwiches included.

The five following sandwiches contain more than a day’s worth of saturated fat. Note that these items are not outliers; these values are common and predictable across menus.

How does your favorite stack up? What do you do to manage your consumption of saturated fat?

Let us know in the comments section!

👇👇👇

05. Panera Bread Grilled Cheese: 880 Calories, 29 g sat fat

04. Jersey Mike’s Club Sub: 1110 Calories, 17 g sat fat

03. Jersey Mike’s Original Italian: 910 Calories, 15 g sat fat

02. Panera Bread Turkey and Cheddar: 780 Calories, 14 g sat fat

01. Jimmy John’s Beach Club: 850 Calories, 14 g sat fat

Five Popular Cereals With A Day’s Worth of Sugar.
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Whether as an AM staple or quick dinner fix, breakfast cereal has steadily rose to the status of American staplefood.

Armed with sizable advertising budgets and clever marketing staff, many Americans have been lured into a false narrative surrounding cereal and its relative nutritional impact.

While the occasional consumption isn’t cause for concern, regular consumption of processed and ultra processed foods should be avoided in favor of whole, minimally processed foods, which offer high nutrition density.

We’ve ranked five popular breakfast cereals by sugar content, providing a basis for understanding the impact that regular consumption can play on total sugar intake.

Note that the sugar content in the picks below reflect a one cup serving size.

Two cups of any of the cereals listed below would near, reach, or exceed The American Heart Association’s recommended daily max for added sugar (25 g).

For a healthier grain-based breakfast, consider plain oatmeal sweetened with fruit, or opt for a more protein-forward omelette.

👉 Raisin Bran: 19 g sugar
👉 Kashi Go! Berry Crisp: 13 g sugar
👉 Honey Nut Cheerios: 12 g sugar
👉 Frosted Mini Wheats: 12 g sugar
👉 Special K Red Berries: 11 g sugar

Cruise Puyallup x Hot Miami Nights tee shirts are available for preorder through Monday August 5!

For more about the Hot Miami Nights x Cruise Puyallup Event on Saturday August 10, visit the event link below.

Tees available in unizsex sizes (small-3x). A portion of the proceeds from each shirt supports Cruise Puyallup events and programming!

To order your shirt ($25), call or txt Hot Miami Nights Event Organizer MM Nutrition & Wellness at 253 651 9382.

https://facebook.com/events/s/hot-miami-nights/848810213427028/

FAQ: What is Nonalcoholic Fatty Liver Disease? _________________________________________________

Both an organ and a gland, your liver has a hefty to-do list: filtering blood, disposing of dead red blood cells, producing bile and clotting factors, regulating blood supply, metabolizing carbohydrate, protein, and fat, and storing glycogen.

It is also (unfortunately) a tissue under siege for many adults and a growing number of children and teens.

A whopping 25% of Americans experience the largely asymptomatic condition known as Nonalcoholic Fatty Liver Disease, or NAFLD.

While everyone’s liver contains some degree of fat, individuals with NAFLD have higher amounts of live fat than expected, largely thanks to lifestyle factors.

Most often, NAFLD occurs in conjunction with overweight/obesity, although the condition can occur even within the normal, anticipated BMI range.

An estimated 75% of those who are overweight have NAFLD, and that number rises to 90% for those who are obese.

NAFLD increases risk for cardiovascular disease, diabetes, cardiovascular disease, high cholesterol, high blood pressure, high triglycerides, and metabolic syndrome.

Without intervention, NAFLD can progress to Nonalcoholic Steatohepatitis (NASH), wherein the liver becomes inflamed and damaged, leading to cirrhosis.

In its early phases, NAFLD is often entirely asymptomatic.

As the disease progresses, symptoms may include fatigue, general malaise, and intermittent pain in the upper right abdomen.

The largest risk factor for Nonalcoholic Fatty Liver Disease is being overweight or obese, followed by poor diet, inactivity, insulin resistance, polycystic ovarian syndrome, and/or having high triglycerides or high cholesterol.

With increasing levels of overweight/obesity, a disproportionate amount of fat is directed to the visceral cavity, which contains your internal organs.

This, in turn, causes excessive levels of fat accumulation in and around the liver, as well as other vital organs.

The prolonged presence of excess fat cells in and around the liver leads to high levels of inflammation, scarring, and long term liver damage (NASH).

In most cases, lifestyle modification is the first and most important factor.

For most patients with NAFLD, weight loss is crucial, which may include: developing and maintaining a healthy diet, engaging in regular moderate to vigorous physical activity, and- in certain instances- medication.

For patients with NAFLD who are not overweight, dietary modification and exercise without weight loss are first line treatment.

Summer is in full swing and Puyallup is heating up!

Get ready for classic cars, latin beats, cuban eats, and Miami heat as we celebrate Hot Miami Nights downtown!

This collaboration between downtown businesses and Cruise Puyallup offers cruisers and community members the chance to experience a little Miami flavor through the downtown corridor.

From 5-10 PM on Saturday August 10, you’ll enjoy mojitos, Cuban inspired pizzas and sandwiches, sweet treats, live music, and more.

For cruisers new and old, Meeker Mercantile has designed limited edition event shirts, available by preorder only ($25, unisex sizing, S-3x)

To preorder your limited edition Hot Miami Nights Cruise tee (pictured in discussion below), contact event organizer MM Nutrition & Wellness by txt or phone at 253 651 9382.

RSVP or save event info at the event link below!

https://facebook.com/events/s/hot-miami-nights/848810213427028/

Expect fun from:

🏝️🍋‍🟩 Lazy Ballerina Wine Bar: Live Latin music, food and drink specials, permanent body jewelry.

🏝️🍋‍🟩 The Coaster: Mojito flights and Cuban inspired snacks!

🏝️🍋‍🟩 CaskCades x Just A Pizza My Mind: Award winning food truck Just A Pizza My Mind will be pulled up and slinging Miami inspired pies from 6-9 PM outside CaskCades!

Enjoy a special capsule menu, including Mojo Chicken, Cuban Sandwich Havana Pies, a Key Lime dessert pizza, and more!

🏝️🍋‍🟩 Nuestro Barrio - Multicultural Shop x MM Nutrition (event organizer).

Stop by Puyallup’s newest retailer to shop latinx inspired designs, or grab a slice of Key Lime or Coconut Cream pie and say hi to event organizer MM Nutrition & Wellness!

Tropically informed beverages infused with fresh citrus and creamy coconut will also be available for purchase.

🏝️🍋‍🟩 Meeker Mercantile: Limited edition Hot Miami Nights x Cruise Puyallup tees available by preorder!

To order, contact event organizer MM Nutrition & Wellness by call or txt at 253 651 9382.

🏝️🍋‍🟩 Lick Homemade Ice Cream: Key Lime Pie scoops available from Puyallup’s purveyor of artisan ice cream!

🏝️🍋‍🟩 Catffeinated: Celebrate Hot Meow-mi Nights with an iced coffee or Cuban-inspired coffee special!

Who’s joining us? What are you cruising in? Tag your crew in the comments section below.

👇👇👇👇

Nutrition Standoff: Bunless Burger vs Big Mac
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A Bunless Cheeseburger from Five Guys contains 740 Calories and 176% of the max rec for saturated fat.

Meanwhile, a Big Mac contains 540 Calories and 76% of the max recommendation for saturated fat.

1 Bunless Cheeseburger = 1.37 Big Macs*

*Caloric equivalency

Patient Perspectives: Kim’s Story
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“Prior to MM, I had yo-yo dieted for years. I was great at “getting on the wagon,” and had lost 60 lbs before having kids.

Inevitably, some life event or stressor would come along and knock me off track, and the weight would creep back on. Then the cycle would start again.

I learned about MM through a friend from work. It was 6 months into the pandemic, and I was at my highest weight ever. I knew I was out of control and that I needed to do something to change the way I’d been approaching my weight.

I considered joining MM for weeks before getting up the nerve to reach out to Morgan. I knew it was going to require a large amount of effort. At the time, I was afraid that I was losing my freedom of choice, and I was afraid of not being able to hide from my mistakes.

Now, I understand that I’ll always have the freedom to make my own choices, and I’m down 85 pounds so far.

The physical transformation has lifted a literal and figurative weight off my shoulders.

I have always worked to maintain a sense of body positivity no matter my size, but I love the way I feel now and never want to go back.

I have finally accepted that this is a lifelong journey and that I will never be able to go back to my old habits; this is my new normal.

Thanks to MM, I’ve been able to establish habits and routines that have made growth possible.

I still struggle with asking for help or owning up to my missteps, but Morgan’s nonjudgmental approach and gentle prodding has really helped break down those barriers.

In my 18 months with MM, I have learned that self care has to be a priority.

I’m my best self when I make the time to practice healthy habits. When I do that, I feel better, my outlook is more optimistic and I am more successful, which feeds into my work and family life as well.

I viewed other weight loss programs as a temporary path to get where I needed to go.

MM has helped me understand what my body needs, and that means accepting a new behavioral norm.

I am learning mindfulness. I am practicing habits that make a healthy relationship with food easier to navigate on a day-to-day basis.

Even after all this time, it’s still a test of my patience and resilience. I ping pong between feelings of guilt and the acceptance that
fluctuations are a part of life.

I’m still working on my ability to indulge without overindulging, and my ability to navigate social situations without abandoning my well-intentioned plans halfway through the evening.

When I started MM, I gave myself permission to be patient and take it one step at a time.

I knew this process was going to require a lot of work, so I gave myself permission to focus on the nutrition and elements of the emotional work before even thinking about exercising.

A few months in, I introduced evening walks into my routine. A couple months later, I started a couch to 5k app. Then I started strength training.

Now, I work out 6 times a week and have never felt stronger.

Change is not easy but it absolutely is possible. I am so grateful for this program and for the change I see and feel.

It’s okay for change to be hard and it’s okay to give yourself permission to take small steps. As long as you are heading in the right direction. You will get there.”

-Kim Grotzke