This is a question that comes up a lot. People want to know what they should be doing day to day, but not the polished version you see online. Not the highlight reel. They want the real story. What actually works when you’re juggling work, family, energy levels, hormones, and the general chaos of life.
And of course, the answer is that everyone’s routine looks different, and most of them are a bit messy. Even the ones that look like they’ve got it all together.
There isn’t one routine that works for everyone, and there never really has been.
Some people genuinely enjoy tracking and ticking boxes, while others find that kind of thing exhausting and short lived. Some people are in a really good rhythm for a while, then life throws something in the mix and suddenly the routine they relied on goes completely out the window. That’s definitely been me at times.
What I’ve learned over the years is that it’s not just about what you take out of your diet. A lot of the time, it’s about what you add in. We tend to think we need a line-by-line planner for what we’re going to eat and do, but in reality it’s often much simpler than that. If you pick two or three habits that aren’t serving you and remove or reduce them, then add in two or three more helpful ones, it can be a total game changer.
That might look like cutting back on sugary drinks, or switching to low or zero sugar alcohol and limiting how often you have it. It could be making sure you start the day with protein, getting a walk in most days, or drinking way more water than you currently are. Nothing fancy. Just small changes that stack up over time.
Most people sit somewhere in the middle. They’re doing a few things consistently, letting other things slide for a bit, then pulling it back together when they have the headspace.
When people share what their routines actually look like, a few themes tend to come up.
Protein usually comes first.
Often even before coffee, or inside it (hello proffee). Starting the day with protein helps avoid early-day glucose spikes, which can make hunger, energy, and cravings much more manageable later on. Even when appetite is low, most people have one reliable way of getting protein in without too much effort.
Anchor foods matter.
A lot of people have one or two foods they rely on when things get hectic. Things like yoghurt bowls, protein coffee, soup, eggs, or a simple smoothie. Nothing fancy or Instagram-worthy, just foods that feel easy, familiar, and get the job done.
Supplements are taken most days, not perfectly.
The people who stick with them long term tend to build them into something they already do, like brushing their teeth or making their morning drink, rather than relying on motivation or memory. Whatever your routine looks like at the moment, support helps, and if supplements are part of your setup, ours are designed specifically for weight loss surgery and also work beautifully alongside GLP-1s.
Movement looks different for everyone.
Some people love the gym, others not so much. For many, it’s walking the dog, doing a few squats, or even vacuuming the house. A quick ten minutes of movement after a meal can help reduce glucose spikes, and it all counts. It doesn’t have to be a workout to be worthwhile. It’s less about strict programs and more about what fits around work, kids, weather, injuries, and energy levels, and actually gets done.
And then there are those stretches where nothing much seems to change at all. No big wins, no big slips either. Then, often without a dramatic restart, momentum quietly returns.
Life after weight loss surgery isn’t static, and if you’ve had WLS you’ll know this already.
Early on, restriction is stronger and you often have to work quite intentionally to meet your protein and hydration targets, because appetite is low and you can only manage small amounts at a time. As time goes on, tolerance changes, hunger cues shift, and old habits can creep back in if you’re not paying attention.
Stress, sleep, hormones, work, health issues, and mental load all play a role. Something that worked brilliantly a year or two ago might not feel as effective now, and that doesn’t mean you’ve failed. It usually just means your body has changed, and your routine needs adjusting to suit where you’re at now.
The foundations still matter, but how you apply them evolves over time. For most people, steady and consistent tends to be far more helpful than trying to be all-in all the time.
We’re also hearing from more people using GLP-1 meds, and what’s interesting is how similar their struggles are. Smaller appetites, less interest in food some days, but the same need for protein, vitamins, and simple systems that don’t rely on willpower. Different tools, but very similar foundations underneath it all.
I’m genuinely curious what your routine looks like right now. Not what it “should” look like, but what it actually looks like in real life. Maybe you’ve got an anchor food that deserves a bit of airtime, like my daily go-to Mum’s Microwave Eggs.
If you’re reading this via email, you’re very welcome to reply and share. There’s no judgement here. Honestly, you guys are hilarious, and we love hearing from you.
Before I go, I’ll leave a couple of my favourite proffee recipes below, both hot and cold.
Proffee Recipe 1 - 45g protein before 8am
Proffee Recipe 2 - Hot protein cappuccino
From my new tum to yours,
Emma 💜