Forget Perfection: How to Build Wellness Habits That Stick

The beginning of a new year often inspires a fresh wave of determination to prioritize our health and well-being. But as the days unfold, that initial energy can fade, leaving many of us wondering how to maintain the changes we set out to make. The truth is, true transformation doesn’t come from bursts of motivation but from small, consistent actions that align with our values and bring us joy. This shift in perspective is at the heart of Sam Cutler Mengel’s approach to wellness—one that champions sustainability, balance, and a deep understanding of what it means to nourish body and mind.

After overcoming her own health struggles, Sam built a career empowering others to embrace sustainable wellness practices. Her holistic approach blends science-backed principles with intuitive living, offering a path to health that feels as natural as it is effective. From healing chronic inflammation to fostering a positive relationship with food, Sam’s expertise has helped countless individuals break free from the cycle of all-or-nothing diets and overwhelming routines. At the heart of her philosophy is a simple yet profound truth: transformation isn’t about perfection, it’s about finding what works for you.

In our conversation, Sam shares her insights on mindful eating, food freedom, and the often-overlooked connection between gut health and overall well-being. As January winds down and the pull of old habits threatens to resurface, her advice serves as a timely reminder: health is a journey, not a destination. Read on for actionable tips and transformative mindset shifts to help you turn your resolutions into lifelong practices—without sacrificing joy or balance.

Images courtesy of MINDFULL.

Many people struggle to maintain habits once the initial excitement wears off. What advice would you give to someone looking to make sustainable changes to their health?

It’s essential to stay connected to your “why”—the deeper reason behind the shift you’re trying to make. Focus on activities and habits that genuinely bring you joy, rather than forcing yourself into a rigid diet or routine that doesn’t feel right. The key is to integrate these changes into your life in a way that works for you, rather than conforming to a one-size-fits-all approach. Health is deeply personal, and the more aligned your habits are with your lifestyle, the more likely you are to stick with them.

Mindset is a big part of your philosophy. What are some of the most profound mindset shifts that have helped you or the women you’ve worked with achieve meaningful transformation?

One of the most profound mindset shifts is embracing food freedom. This approach allows women to view every meal or nutrition choice as a learning opportunity instead of a source of guilt. It encourages making better-for-you decisions most of the time while allowing flexibility.

We call this 80/20 nutrition, which emphasizes eating 80% whole foods from the earth while leaving room for anything else in your 20%. This shift not only reduces mental stress around food but also creates a positive and empowering relationship with eating.

You emphasize moving away from tracking and counting toward a more intuitive, whole-food approach. Why is this shift so powerful, and what advice do you have for women looking to embrace food freedom?

This shift is powerful because it’s sustainable. Relying on calorie counting or tracking grams to determine if a meal is “healthy” can lead to stress, especially in situations where tracking isn’t feasible, like dining out or enjoying a meal at a friend’s home. Food freedom encourages flexibility and, more importantly, emphasizes education about ingredients.

When you understand how certain foods interact with your body, you gain skills that allow you to navigate any situation confidently. These are skills no one can ever take away from you and can be applied anywhere. This kind of knowledge is invaluable and equips you to prioritize your health without obsessing over numbers.

Your guided health program, MINDFULL, is rooted in the science of gut health. What’s one misconception about gut health you wish more people understood?

There are so many misconceptions about gut health! One of the biggest is that it’s only about bloating. In reality, the gut is the body’s central operating system, influencing everything from skin health to mental health. For instance, issues like acne, anxiety, or fatigue often stem from gut imbalances, even if you don’t experience digestive pain.

Another misconception is that no digestive discomfort means your gut is fine, but symptoms like immune challenges or low energy can signal gut-related issues. Gut health is about so much more than digestion—it’s the foundation for overall wellness.

Your approach to wellness also focuses on sustainability. How can we apply this principle to create balance and consistency without feeling overwhelmed?

Sustainability starts with finding what you love. Wellness should feel good, and the practices that make you feel your best are the ones you’ll enjoy and stick with. Balance isn’t about perfection; it’s about consistency. Focus on small, joyful habits that fit into your life naturally, and wellness becomes something to look forward to rather than a chore.

Most importantly, stay focused on you and your life and what can work for you. Take inspiration from other people, but do not hold their journey as the single source of truth. Lean on science and on your own trial and error, collecting as many data points over years of getting to know yourself better, to truly understand what consistency can look like for you. 

For someone who feels stuck in a cycle of unhealthy habits or self-doubt, what’s one first step they can take toward meaningful change?

A powerful step is to audit your starting point. Understanding where you are now makes change less overwhelming. For example, if you want to pay off debt, you need to know the exact amount to create a plan. The same principle applies to health. Get clear on your current habits and challenges, and you’ll be better equipped to set realistic goals and make steady progress. This creates a plan that reflects your life, and is not based on trends and an overwhelming amount of information coming from social media and other sources. 

What do you believe is the biggest misconception about what it takes to achieve real transformation in health and life?

The biggest misconception is that eating whole, nourishing foods means being on a diet. Many people also lack education about what constitutes whole foods versus processed ones. For example, cooking a piece of chicken in various ways—grilling, sautéing, or air frying—still qualifies as eating a whole, real food. On the other hand, processed deli slices of chicken, though marketed as lean protein, often contain preservatives, sugar, or other additives.

True transformation comes from understanding and choosing real, nutrient-dense ingredients that nourish your body without falling into restrictive or misleading definitions of “healthy eating.” I believe a lot more people would be open minded about changing the way they ate if they had a clearer picture about what whole real ingredients meant.