Episode Title: S1:E3 You Are What You Do Consistently — Not What You Do Occasionally

Podcast: The Well: Pep Talks & Reflections

Host: Elle Woodworth, RD

Episode Description

If you’ve ever felt frustrated by your “all-or-nothing” approach to health, this episode is for you.

Inspired by Aristotle’s famous words, “We are what we repeatedly do,” Elle shares why consistency—not perfection—is what truly shapes your habits, energy, and health. You’ll learn why occasional effort isn’t the problem, why big overhauls rarely stick, and how tiny, repeatable actions build real, lasting change.

In this episode, you’ll discover how to create habits that actually fit your life, even on your busiest or messiest days.

What This Episode Covers

• Why occasional bursts of effort leave you feeling stuck and frustrated
• How the myth of “big starts” keeps people trapped in all-or-nothing cycles
• Why tiny, repeatable actions are the foundation of lasting habits
• Practical strategies for building simple, manageable routines around meals, snacks, hydration, and mindful pauses
• A client story showing how small, consistent changes can transform energy, cravings, mood, and confidence

Support Beyond the Episode

• Turn your listening into actionable steps with the episode reflection worksheet
• Watch The Well: In Session for behind-the-scenes nutrition strategies, habit-building guidance, and real-life examples from Elle’s practice
• Explore 1:1 nutrition sessions, personalized meal planning, and online courses designed to help you build consistency without guilt, restriction, or overwhelm

Key Takeaway

You are what you do consistently — not what you do occasionally. One small, repeatable action, even on your most ordinary days, will reshape your habits, energy, and confidence over time.

Intro sounds by Kaselmeyk

Episode Title: S1:E2 Let Your Pile of Good Things Grow

Podcast: The Well: Pep Talks & Reflections

Host: Elle Woodworth, RD

Episode Description If you’ve ever felt overwhelmed by the idea of “fixing everything” at once—this episode is for you.

Today’s reflection centers on a simple but powerful idea from Rainbow Rowell: “What if instead of thinking about solving your whole life you just think about adding additional good things. One at a time. Just let your pile of good things grow.”

In this episode, we explore how small, positive choices—one at a time—can accumulate into meaningful change. You don’t need perfection or massive overhauls. You just need consistency, curiosity, and a willingness to celebrate small wins.

What This Episode Covers

• Why “solve everything” thinking often leads to frustration and burnout
• How tiny, manageable habits—like drinking an extra glass of water or adding one piece of fruit—build momentum
• The science of small wins and why your brain loves them
• Practical strategies for stacking habits, tracking wins, and focusing on accumulation rather than perfection
• A real-life client story illustrating how small, consistent changes lead to real energy, confidence, and control

Support Beyond the Episode

• Transform your listening into action with the podcast reflection worksheet for this episode
• Watch The Well: In Session for for real-life scenarios and practical nutrition strategies
• Explore 1:1 nutrition sessions, personalized meal planning support, and online courses to help you build habits that actually fit your life—without rigid diets or overwhelm

Intro sounds by: Kaselmeyk

Episode Title: S1:E1 Old Behavior

Podcast: The Well: Pep Talks & Reflections

Host: Elle Woodworth, RD

Episode Description

If you’ve ever asked yourself, “Why do I keep doing this when I know better?”—this episode is for you.

Today’s reflection centers on a powerful truth: old behaviors stick around because they’re still meeting a need. That doesn’t mean you’re weak, undisciplined, or failing at change. It means you’re human.

In this episode, we explore how habits like stress eating, skipping meals, grazing at night, or relying on food for comfort often serve an important purpose—and how real, lasting change begins not with force or shame, but with understanding.

What This Episode Covers

• Why old habits resurface even when you’re motivated and capable
• How behaviors like stress snacking or overeating often solve an unmet need
• The difference between fighting a habit and understanding its function
• Why removing a behavior without replacing its purpose doesn’t work
• How to create supportive rituals instead of rigid rules

Support Beyond the Episode

• Transform your listening experience into actionable insights with our podcast reflection worksheet.
• Watch The Well: In Session for real-life scenarios and practical nutrition strategies
• Explore 1:1 nutrition sessions, meal planning support, and online courses designed to help you build habits that actually fit your life—without rigid diets or overwhelm