Weekly Live Recap: Setbacks, recovery & shifting gears
In this session, Belle Registered Dietitian Megan Ostler, MS, RDN tackles one of the most common (and most misunderstood) parts of any health journey: setbacks. Not how to avoid them, but how to recover from them quickly.
Courses · Nutrition with Megan, RDN · Megan Ostler, MS, RDN · Updated May 11, 2026
Setbacks are part of the process
One of the most important mindset shifts in long-term behavior change is this: setbacks aren't exceptions. They're expected. Research in behavioral psychology consistently shows that lapses happen frequently when people adopt new habits. The individuals who maintain change long-term aren't the ones who avoid all setbacks. They're the ones who recover quickly.
The skill we're building isn't perfection. It's resilience.
Lapse vs. relapse, and why the distinction matters
A lapse is a temporary deviation from your routine. A skipped workout. An off-track eating day. A rough week of sleep.
A relapse is when a lapse turns into fully abandoning the habits that were supporting you, when "I can't do it all" becomes "I'm doing nothing."
What keeps a lapse small is rapid recovery: asking "what's my next step?" instead of sliding into self-criticism or avoidance.
The gear shift strategy
Think about riding a bike uphill. You don't pedal harder in the same gear. You shift down so the effort becomes manageable and you can keep moving forward.
Healthy habits work the same way. During high-stress or demanding seasons, shifting gears might look like:
- Shorter workouts instead of skipping movement entirely
- Simpler, "good enough" meals that still include protein and fiber
- Focusing on hydration and sleep as your anchors
- Targeting maintenance instead of continued weight loss
The goal during hard seasons isn't maximizing progress. It's maintaining enough momentum to keep going.
Why setbacks happen during stress (it's not your discipline)
When the brain is under stress, it temporarily reduces activity in the prefrontal cortex (the part responsible for planning, self-regulation, and long-term decision making). That's why behaviors like meal planning or sticking to a workout routine become harder when life gets overwhelming.
It's not a motivation problem. Your brain is reallocating resources to manage the immediate load. Understanding this helps you respond with strategy rather than self-judgment.
How to actually recover
Restart with one habit. When routines break down, the instinct is to jump back into everything at once, and that often backfires. Instead, pick one thing: just breakfast, just hydration, just a short daily walk. One habit builds momentum.
Focus on today. Looking back at what you didn't do last week makes restarting feel overwhelming. The next right step is always a today decision.
Lower the barrier. Make it so easy it would feel silly not to do it. A protein shake and a piece of fruit is a "good enough" breakfast that still supports your body, and that's enough.
Q&A highlights
Why does my progress look different from others? Everyone's starting point is different: genetics, hormones, insulin sensitivity, stress load, and sleep all play a role. Progress is personal.
Can insulin resistance affect my results? Yes, but it's not fixed. Consistent resistance training, adequate sleep, and balanced meals with protein and fiber can all improve insulin sensitivity over time. GLP-1 compounds were developed with insulin resistance in mind, and lifestyle habits make them work better.
How do I know if my side effects are normal? Mild digestive symptoms (nausea, early fullness, constipation, reflux) are common, especially in the first few weeks or after a dose increase, and typically improve as your body adjusts. Contact your provider if you're experiencing persistent vomiting, severe abdominal pain, or symptoms that are preventing you from eating, drinking, or functioning normally.
What if calorie tracking feels triggering? You don't have to track. Focus on consistent meal timing (every 3 to 4 hours), building balanced plates by food group (protein, fiber, carb, fat), and paying attention to how your body feels: energy, recovery, and hunger cues. These foundations support your nutrition without requiring tracking or measuring.
Belle hosts weekly live sessions with Megan Ostler, MS, RDN every Thursday at 11 AM MT. All Belle patients are welcome. No registration required.
Submit your questions for a future Q&A session at care@joinbelle.com or visit your Belle patient portal.
Content developed for educational purposes. Always follow the guidance of your prescribing provider.
Education only, not medical advice.
