Megan Engbring, DNP, FNP-C, and Wayne Scott Andersen, M.D. are passionate about helping individuals achieve lifelong transformation through proven, habit-based strategies.

Sustaining a healthy weight is essential for overall well-being and reducing health risks. Rather than focusing on quick fixes, OPTAVIA promotes structured, sustainable weight management through balanced nutrition, portion control, and long-term maintenance strategies. By following the 5&1 Plan, individuals can develop habits that help them lose weight safely and maintain lasting results. Building consistency with healthy eating patterns and understanding portion sizes allows for a more mindful approach to food choices, preventing common pitfalls like overeating and yo-yo dieting.

Nutrition and hydration are the foundation of optimal health. A well-balanced diet fuels the body with essential nutrients while proper hydration supports metabolism, digestion, and energy levels. OPTAVIA encourages nutrient-dense, high-quality foods, emphasizing lean proteins, healthy fats, and fiber-rich vegetables. Hydration is equally important, with a simple guideline to drink at least half your body weight in ounces of water each day. Thoughtful meal planning and preparation help establish sustainable eating habits, ensuring long-term success without relying on restrictive dieting.

Regular movement plays a critical role in metabolism, muscle health, and overall vitality. Physical activity doesn’t have to be strenuous—small, consistent movements throughout the day contribute to long-term success. Simple habits like daily walks, stretching, or strength training can improve cardiovascular health, boost energy, and promote longevity. Setting realistic movement goals, such as walking 10,000 steps per day or incorporating light strength training a few times a week, helps build consistency. Engaging in activities you enjoy, whether it’s hiking, swimming, or yoga, makes staying active more sustainable and enjoyable. Join our weekly Monday morning walks at Buffalo Park to stay motivated and accountable, while connecting with others on the same journey.

A positive and resilient mindset is key to making lasting changes. Developing mental strength helps individuals stay motivated, overcome setbacks, and remain committed to their goals. Practicing mindfulness, deep breathing, and gratitude exercises fosters emotional balance and stress reduction. Setting daily intentions and manageable goals creates a sense of accomplishment and keeps motivation high. Reframing negative thoughts, such as shifting from “I’ll never lose this weight” to “I’m making progress every day,” helps maintain a forward-thinking perspective. Surrounding yourself with a supportive community and focusing on progress over perfection creates an environment where long-term success is possible. Finally, connect with others by joining our WIN calls or Monday Night LIVE podcast to share your journey, learn from others, and build relationships with people on the same path, reinforcing positivity and encouragement.

Restorative sleep is vital for metabolism, cognitive function, and emotional well-being. Poor sleep can disrupt hormones, increase cravings, and hinder weight loss progress. Creating a consistent sleep routine by aiming for 7-8 hours of rest each night allows the body to recover and recharge. Simple adjustments like reducing screen time 30 minutes before bed, establishing a calming bedtime routine, and maintaining a consistent sleep schedule can greatly improve sleep quality. Tracking sleep patterns and making small adjustments to enhance rest can lead to significant health benefits over time.

The environment we create plays a significant role in shaping our habits. Healthy surroundings include not only the physical space we live in but also the people we interact with and the routines we establish. Organizing your home with nutritious food options, structured meal planning, and dedicated spaces for movement can reinforce positive behaviors. Building a strong support system by connecting with like-minded individuals, accountability partners, or health coaches fosters motivation and consistency. By intentionally creating an environment that encourages success, making healthier choices becomes second nature, leading to long-term transformation.