The start of a new year often sparks a new round of resolutions to prioritize our health and well-being. But over time, the initial energy can fade, leaving many of us wondering how to sustain the changes we intend to make. The truth is, real 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 health—one that champions sustainability, balance, and a deep understanding of nourishing the mind and body.
After overcoming his own health issues, Sam built a career helping others embrace sustainable health practices. Her holistic approach blends science-backed principles with intuitive living to provide a path to health that is both natural and effective. From healing chronic inflammation to cultivating a positive relationship with food, Sam’s expertise has helped countless people escape the cycle of all-or-nothing diets and overwhelming daily routines. At the core of her philosophy is a simple but profound truth: Transformation is not about perfection, but about finding what works best you.
During our conversation, Sam shares her insights into mindful eating, food freedom, and the often-overlooked connection between gut health and overall health. As January approaches and the effects of old habits may resurface, her advice is a timely reminder: health is a journey, not a destination. Read on to learn actionable tips and transformative mindset shifts to help you turn resolutions into lifelong practices without sacrificing joy or balance.
Image courtesy of MINDFULL.
Once the initial excitement wears off, many people have trouble maintaining the habit. What advice would you give to those looking to make lasting changes to their health?
It’s important to stay connected to your “why”—the deeper reasons behind the change you’re trying to make. Focus on activities and habits that truly bring you joy rather than forcing yourself on a strict diet or habits that don’t feel right. The key is to incorporate these changes into your life in a way that works for you, rather than following a one-size-fits-all approach. Health is very personal, and the more consistent your habits are with your lifestyle, the more likely you are to stick with them.
Mindset is an important part of your philosophy. What are some of the most profound mindset shifts that have helped you or the women you work with achieve meaningful transformation?
One of the most profound mindset shifts is embracing food freedom. This approach allows women to view every meal or nutritional choice as a learning opportunity rather than a source of guilt. It encourages making decisions that are better for you most of the time while allowing for flexibility.
We call it 80/20 nutrition, which emphasizes eating 80% whole foods from the earth while leaving room for other foods in the 20%. This shift not only reduces food-related mental stress, 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?
This transformation is powerful because it is sustainable. Relying on calorie counting or tracking grams to determine if a meal is “healthy” can be stressful, especially when tracking isn’t possible, such as when dining out or at a friend’s house. Food Freedom encourages flexibility and, more importantly, emphasizes ingredient education.
When you understand how certain foods interact with your body, you gain the skills to handle any situation with confidence. These are skills that no one can take away from you and can be applied anywhere. This knowledge is priceless and can help you prioritize your health rather than obsessing over numbers.
MINDFULL, your guided wellness program, is rooted in the science of gut health. What is one misconception about gut health that you wish more people knew about?
It turns out there are still so many myths about intestinal health! One of the biggest issues is that it’s just about swelling. In fact, the gut is the body’s central operating system, affecting everything from skin health to mental health. For example, problems like acne, anxiety, or fatigue often stem from a gut imbalance, even if you don’t experience digestive pain.
Another misconception is that the absence of digestive discomfort means your gut is in good condition, but symptoms such as immune challenges or low energy may signal gut-related issues. Gut health isn’t just about digestion—it’s the foundation of overall health.
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 something you love. Health should feel good, and the practices that make you feel your best are the ones you’ll enjoy and stick with. Balance is not about perfection; It’s about consistency. Focus on small, joyful habits that naturally fit into your life, and health will become something to look forward to rather than a chore.
Most importantly, focus on you and your life and what works for you. Get inspiration from others, but don’t view their journey as the only source of truth. Rely on science and your own trial and error, gathering as many data points as you can over the years to get to know yourself better and really understand what consistency looks like for you.
For those who feel stuck in unhealthy habits or a cycle of self-doubt, what first steps can they take to create meaningful change?
A powerful step is to audit your starting point. Understanding where you are now can make change feel less overwhelming. For example, if you want to pay off debt, you need to know the exact amount to make a plan. The same principle applies to health. By becoming clear about your current habits and challenges, you’ll be better able to set realistic goals and make steady progress. This will create a plan that reflects your life rather than being based on trends and a flood of information from social media and other sources.
What do you think is the biggest misconception about how to achieve true transformation in your health and life?
The biggest misconception is that eating whole, nutritious foods means dieting. Many people also lack education about what natural and processed foods are. For example, cooking a piece of chicken in a variety of ways—grilling, sautéing, or air-frying—can still be considered eating a whole, real food. Processed deli chicken cutlets, on the other hand, although marketed as lean protein, often contain preservatives, sugar or other additives.
Real 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 that if more people had a clearer understanding of what real ingredients meant, they would be open to changing the way they eat.
