The Wellness Rollercoaster: Why “Good Weeks” and “Bad Weeks” Don’t Define Your Health

I used to think my health journey could be plotted out like a neat calendar. Green checkmarks on the “good weeks,” red X’s on the “bad ones.” If I meal-prepped, exercised, and said no to dessert, I felt like I was on track. If I skipped workouts, ate takeout, or had a weekend full of indulgence, I felt like I had to start over.

Sound familiar?

That’s the wellness rollercoaster—up one week, down the next, constantly grading yourself on invisible report cards. And it’s exhausting. Not just physically, but emotionally, too.

Here’s the truth: your health isn’t defined by one week, good or bad.

Why We Fall Into the “Good vs. Bad” Trap

Most of us grew up hearing messages that labeled health behaviors as “good” or “bad.” Diet culture taught us that one slice of pizza could “ruin everything.” Over time, we start to see ourselves as the problem, not the unrealistic expectations.

I remember once having what I thought was a “perfect” week—smoothies for breakfast, veggies for dinner, workouts on schedule. Friday night came, and I enjoyed pasta and dessert with friends. The next morning? I woke up thinking, “Well, I blew it.”

But pasta didn’t erase my healthy meals or undo my workouts. The real problem wasn’t the food—it was the story I told myself about it.

What Really Defines Your Health

Your body isn’t judging you. It doesn’t see weeks as good or bad. Instead, it responds to patterns over time.

Think of your health like a bank account. Daily “deposits” like hydration, balanced meals, sleep, and movement create long-term stability. One “withdrawal”—a skipped workout or fast-food dinner—won’t bankrupt you.

From my nursing background, I’ve seen labs prove this. A single off week doesn’t drastically change cholesterol or HbA1c (long-term blood sugar marker). But consistent habits over months? That’s what makes the difference.

👉 If you’re curious about your own long-term patterns, an HbA1c test is one of the most powerful labs you can get. I recommend the Everlywell HbA1c at-home test because it’s simple, affordable, and lets you see how your blood sugar patterns have really been trending.

How the Rollercoaster Shows Up

The rollercoaster isn’t just about food or exercise—it’s about the emotions tied to them.

• Good week: You meal prep, track steps, maybe lose a pound. You feel proud and in control.

• Bad week: You order takeout, skip workouts, or see the scale tick up. Suddenly you feel lazy, unmotivated, or like a failure.

The danger isn’t the pizza. It’s the shame spiral that follows. That’s what keeps women stuck in yo-yo dieting.

Lessons Learned From Falling Off (And On)

Here’s something I want you to let sink in: there is no “off track.”

I once worked with a client who meticulously tracked every bite. If she couldn’t log a meal, she’d panic and restrict the next day to “make up for it.” That stress did more harm to her body than any single food ever could.

I’ve lived that way, too—thinking a “bad week” erased months of effort. The reality? It wasn’t the food that stalled me. It was the perfection mindset.

5 Practical Ways to Step Off the Rollercoaster

1. Zoom Out. Look at your habits in 30-day chunks, not daily slips.

2. Change the Language. Replace “I was bad” with “I enjoyed dinner with friends.” Food isn’t moral.

3. Track Patterns, Not Perfection. Instead of judging weeks, notice which habits make you feel energized and which drain you. A continuous glucose monitor (CGM) like Nutrisense (affiliate) can be a game-changer if you want real-time feedback on how your choices affect blood sugar.

4. Check Stress Levels. Sometimes it’s not the food—it’s your nervous system. If you feel constantly “on edge,” consider testing your cortisol. The Everlywell Cortisol Test is a great way to see how stress hormones may be sabotaging your health.

5. Create Reset Rituals. Instead of “starting over Monday,” pick one grounding action you can do anytime—like a walk, a glass of water, or a nourishing home-cooked meal.

Why Mindset Matters More Than Perfect Weeks

The all-or-nothing mindset is one of the biggest reasons women struggle with weight loss. When you label yourself as failing after a “bad week,” you give up entirely.

But if you zoom out, you see that progress comes from consistency, not perfection. That’s why mindset coaching is so powerful—it rewires your brain (yes, literally, through neuroplasticity) to support sustainable habits.

👉 If you’ve ever wondered why you keep “falling off track,” grab my free quiz: What’s Sabotaging Your Healthy Habits?. You’ll uncover the mindset blocks keeping you stuck.

Final Thoughts

Your health is not a grade. It’s not erased by one week of skipped workouts or comfort food. It’s a long-term story of how you nourish, move, and care for yourself—most of the time.

Good weeks don’t define you. Bad weeks don’t either. What defines you is your ability to keep showing up, even imperfectly.

So the next time you find yourself on the rollercoaster, pause and remind yourself: your health isn’t fragile. It’s resilient. And you’re allowed to live in the messy middle, where real results actually happen.

Ready to Get Off the Rollercoaster?

Here’s how I can help you create freedom in your health journey:

• 🎯 Take the free quiz: What’s Sabotaging Your Healthy Habits?

• 📘 Download the Inner Critic Playbook to quiet the food mindsets holding you back.

• 📊 Use the What Spikes Me Workbook to uncover your personal blood sugar triggers.

• 💬 Book your free 60-minute consultation → Schedule here.