Chapter Three of Journey Back to Health is called Wired This Way, and it focuses on how the brain naturally follows patterns that require the least amount of energy. This chapter has been especially meaningful for me as I work through rebuilding habits around food and nourishment that have been in place since early childhood.

The brain loves efficiency. When we repeat something often enough, it becomes automatic. I use the example of driving home from work and not remembering the trip — your brain already knows the route, so it doesn’t need to work very hard. That’s what happens with habits. What we do often is what sticks.

For me, patterns around food started when I was very young — maybe three, four, or five years old. Those pathways are deeply ingrained, and even when I want to change them, the brain naturally defaults to what it knows.

One of the most interesting things about the brain is that it can argue with itself. Because we have two hemispheres, we can want something new while simultaneously being pulled back into old habits. You can set a goal and still feel like you’re being sabotaged at every turn. That doesn’t mean you’re failing — it means your brain is doing what it was designed to do.

In the book, I talk about research using rats in mazes. The first time a rat enters a maze, nearly every part of its brain lights up. It’s smelling, looking, thinking, and working hard to find the reward. That’s exactly what happens when we try to build a new habit. It requires a tremendous amount of mental energy.

As the rat repeats the maze, brain activity decreases. The pathway becomes familiar. The brain uses less fuel. The same thing happens with us. Over time, habits require less effort — but in the beginning, they are exhausting.

That exhaustion is something I’m experiencing firsthand. I’m actively working toward eating regular meals without nausea or negative thoughts, and it takes so much energy. It’s at the forefront of my mind constantly, and it’s tiring. I’m also noticing that my body needs more sleep, more rest, and more support while I’m doing this work.

This chapter is about grace. If you’re trying to do something new and it feels mentally taxing, you’re probably exactly where you’re supposed to be.

The action steps in Chapter Three ask you to slow down and observe. Track your daily routine for several days or even a full week. Look at how your days are structured and whether there’s space to introduce new habits. Sometimes the biggest barrier to change is that life is already too full.

If there isn’t space, that’s okay. You may need to adjust priorities rather than add something new. You may need to say no, set boundaries, or remove things that don’t support your health goals.

You’re not behind. You’re not broken. You’re wired this way — and with time, patience, and grace, new pathways can be built.