Sometimes it’s the hard truths that spark the biggest change.

Over the years of coaching, I’ve loved celebrating wins and supporting growth. But it’s often the raw, unfiltered truths — the ones that sting a little — that create the biggest breakthroughs.

Here’s some advice that I would give you asa a Health and Performance Coach, if I wasn’t worried about hurting your feelings:

1. Craving sugar at night might not be about macros, but have everything to do with a deep need for fulfilment and connection. You might just need a hug.

2. Jumping all in on a fad diet might help you drop a dress size quickly, but it isn’t going to make you feel whole.

3. You can’t drink wine every day & function at your best. (Sorry, I know it’s delicious)

4. If you don’t prioritise connection, joy, laughter and presence, even your biggest wins will feel empty.

5. You can’t advance your career by just working harder. Hustle culture has left the building, you need to work smarter and build in moments of rest.

6. Keep putting yourself last on your to-do list, and your body will eventually force you to listen.

7. You don’t need to join the 5am club to be successful, but you do need one or two simple morning rituals to set your day up for success.

8. You are so much more than a number on the scales. Stop obsessing over it. Building strength, energy, and confidence matters far more than chasing an arbitrary weight.

9. Productivity doesn’t mean endless lists, a calendar with no white space, or optimising every minute. It’s about designing your life to support you and your unique situation, needs, and goals.

10. Saying “I’m fine” while silently drowning isn’t strength. But vulnerability, support, and asking for help are.

11. You can’t fix your lack of motivation and focus by listening to another podcast or self-help book.

12. Misalignment burnout is real. You can fool yourself for a while, but if you’re not living and working in line with your values, eventually something will crack. (I know. I tried.)

13. There’s no trophy for most exhausted. Listen to what your body is telling you.

14. If you can’t sit comfortably with your own thoughts, there’s still inner work to be done.

15. If you’re suffering in silence, you’re still suffering. Only you can find the courage to speak up and ask for what you need.

16. Exercise shouldn’t be punishment for what you ate — it should be a celebration of what your body is capable of.

18. Until you believe you’re worthy, you’ll keep sabotaging every attempt to change.

Growth rarely comes from sugar-coated advice.

Hard truths might not be what you want to hear, but might be exactly what you need.

What would you add to this list?