Beyond the Sweet Talk: How Small Changes Can Create a Thriving Work & Personal Life

In the fast-paced business world, it's easy to put our health on the back burner. Long hours, tight deadlines, and constant demands can make it seem like there’s no room for taking care of ourselves. We lean on quick fixes—caffeine, sugar, processed foods—to keep us going, and often tell ourselves, I’ll focus on my health when things slow down. And then those "slow" periods never happen. Life changes happen, we gain more responsibilities professionally and personally, and the cycle continues. But what if those small, seemingly insignificant habits we develop today could make all the difference in our success tomorrow?

I had the privilege of interviewing Karen Thomson founder of the Sugar Free Revolution and author of Sugar Free: 8 Weeks to Freedom from Sugar and Carb Addiction, Founder of Love Health Events, Cruise Director of the Broken Science Initiative. Karen is one of the most genuine and authentic women I’ve ever met, and her story offers an incredible lesson for anyone struggling to balance work, health, and life. During our conversation, Karen shared her journey from battling addiction to discovering a life filled with purpose and wellness—starting with small, sustainable changes that transformed her life. You can find Episode #7 here: Spotify: Episode 7 with Karen Thomson

?? Karen’s Journey: Overcoming Sugar Addiction and Finding Purpose

Karen grew up in South Africa, in a family known for high achievements and great success. Her grandfather performed the world’s first heart transplant, and her mother was a world-champion water skier at 14. This environment, while inspiring, also came with immense pressure. Karen internalized the belief that she needed external validation to feel good about herself. This led to struggles with addiction—first, sugar and carbs, and later, alcohol.

It wasn’t until Karen checked into rehab at 24 that she started to face the underlying issues of her addiction. She discovered that sugar, something so easily overlooked in daily life, was her earliest form of coping. It soothed her feelings of inadequacy and filled the void that success alone couldn’t satisfy.

What stood out to me most was Karen’s raw honesty. She didn’t turn her life around overnight. There wasn’t one big, dramatic moment. Instead, her transformation came from small, consistent changes that led to lasting results. Here are some great tips, we can all implement!

?? Small Changes, Big Impact: How to Start Your Journey to Anything Better

For busy professionals, the idea of overhauling your health can feel overwhelming. Many of us think that to make a difference, we need to dive into intense diets and intense workout programs or give up everything we love. But Karen’s message is simple: Start small. Focus on what’s within your control.

Here’s how you can apply Karen’s approach to your own life:

1. Choose One Change

Instead of revamping your entire diet, start cleaning up just one meal daily. Maybe it’s breakfast—swap out sugary cereals for a protein-packed smoothie, or choose eggs and veggies instead of processed options. You don’t need to overhaul everything at once. Small, manageable changes add up over time. You will also start to notice how much more energy and mental focus you have!

2. Move for 10 Minutes

Exercise doesn’t have to be all or nothing. If you’re strapped for time, commit to moving for just 10 minutes a day. Take a brisk walk, stretch, or take the stairs. You’ll be surprised at how those 10 minutes can energize you and set the tone for the rest of your day. (Secret hack: Doing this right after you eat is magic). Check out this article if you've never heard of exercise snacks: What are Exercise Snacks and Why Are They Important?

3. Hydrate

Often overlooked, water is one of the simplest yet most effective ways to improve your health. Start with a goal of drinking more water daily. Carry a water bottle with you and make hydration a habit. Staying hydrated can curb cravings, improve focus, and increase your energy levels. Those who know me, know that I carry a 64 oz. bottle of water with me EVERYWHERE. It does not leave my side, but it is has helped me stay hydrated every day. Bonus: add some pink Himalayan salt or, my favorite, LMNT salts: Flavored Salts

4. Be Kind to Yourself

Progress isn’t linear. There will be setbacks, and that’s okay. Karen emphasized the importance of "falling forward"—it’s not about never failing but how you pick yourself up after a slip. What matters is consistency and the willingness to keep moving forward, no matter how small the steps.

5. The #Mindset Shift: Living a Life of Purpose

Karen’s transformation wasn’t just about cutting out sugar. It was about rediscovering her sense of purpose and living with intention. As busy professionals, we often get caught up in the grind, thinking that success means more money, promotions, or accolades. But her story is a powerful reminder that real success starts from within. Today, however, she defines purpose as living in alignment with her values, showing up for herself and others with integrity, and being present in her daily life. And I can tell you, she does this 100%.

For those chasing success in our careers, this is a vital lesson: Your health and wellness aren’t separate from your success—they are the foundation of it. You can’t perform at your best, think clearly, or lead effectively if you constantly burn yourself out.

?? Actionable Takeaways for Busy Professionals

It’s easy to think that we’ll focus on our health later—when we’re less busy when the next project is finished when life "slows down." But as Karen’s story shows, waiting isn’t the answer. We need to start now, no matter how small the steps.

• Start small: You don’t need to overhaul your entire lifestyle. Pick one meal, habit, or activity you can improve today.
• Focus on what you can control: You may not have time for a two-hour gym session, but can you move for 10 minutes? Drink more water? Prepare one healthy meal? Take that time and walk with your kids? Schedule more walking meetings? Use our stand up desks?
• Consistency wins: Small actions, done consistently, will lead to more significant changes over time. It’s not about perfection; it’s about persistence.
• Don’t wait for perfect conditions. Life will always be busy, and there will always be something demanding your attention. Start where you are, with what you have, and build from there.

?? Your Health Is Your Greatest Asset

Karen’s journey reminds us that it’s not just about what we do for others—whether in our careers or personal lives—but also about how we care for ourselves. Health isn’t just about feeling good today; it’s an investment in your future success. If we don’t take time to prioritize it now, the cost will be far greater later.

In her words, “When I wake up in a panic, worried about how I’ll pay the bills or deal with life’s challenges, I remind myself of the hard things I’ve overcome before. The grace that’s carried me through will continue to do so.”

Ready to take that first step? Start small, start today, and remember that consistency, not perfection, leads to lasting change.

You can find her book and website here: Sugar Free Revolution Site

Book: Sugar Free Revolution Book

#SimplyRadia #SugarFreeRevolution #WellnessJourney #StartSmall #ConsistencyWins #BusinessHealth #PurposeDrivenLife #HealthIsWealth

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