You are eating too much.

You are carrying too little muscle.

You are consuming too much oil.

You are not eating enough protein.

You are not eating enough veggies.

You are not eating enough fruit.

You are probably eating too much wheat or rice or some grain.

You are drinking more calories than you probably realise.

You are not getting enough sunlight between 10 am and 3 pm.

You are probably romanticising and overestimating how active or athletic you were as a kid or teen.

You are also overestimating how intensely you are training at the gym.

You are most definitely underestimating your calorie intake if you have never measured your food.

You are overestimating how many calories you burnt by running, walking, strength training or any activity in general.

You are probably overestimating the quality of decisions you are taking by looking at data from a CGM. A measuring cup/spoon is cheaper and more reliable.

You are most definitely underestimating your body fat levels if you have not taken a dexa scan.

You are overestimating how healthy your heart is if you have never tested it or exerted it in a measured way.

You are probably underestimating how intertwined your bone, soft tissue and muscle health are. You generally can’t improve your joint function, bone density without making muscles around them contract and tendons around them stiffen.

You are overestimating how many hours you spend working in a day and underestimating how much time you lost to noise, empty interactions and ‘entertainment’ during the day.

You are overestimating how much time it takes to strength train effectively.

You are overestimating how much equipment or gear you need to strength train effectively.

You are underestimating the impact of how much training can help you move with confidence versus overestimating the value of how it makes you look.

You not being able to sleep on time is not a biological quirk. It is a habit that can be fixed with time, darkness, quiet and being comfortable with boredom.

You are underestimating how much habits pay off over months and years. And overestimating the benefits of those habits when you use them only for days and weeks.