Reduction Strategy
Small Changes Make Room for Big Picture Health with Stacy St Germain
The New Year often brings big resolutions with big changes focused on health. While well-intentioned, trying to change many things at once is one of the fastest ways to feel overwhelmed.
As a holistic health nutritionist, I’m trained to listen to specific goals, but to consider the big picture. This includes body systems, lifestyle, relationships, belief systems, schedules and readiness. It can be a challenge to get a big health goal down into an action that feels realistic.
This is where a reduction strategy can be a powerful tool.
What is a Reduction Strategy
A reduction strategy means intentionally focusing on one or two high-impact changes. It involves taking a big goal down to a level that feels achievable by continuing to ask yourself “How?”. For example,
Goal = I wish to lower my blood sugar lab markers.
How? = I could eat less sugar.
How? = I could stop snacking between meals.
How? = I could make sure I get a good lunch.
How? = I could plan and prep my lunch the night before.
How? = I could spend 20 minutes each week planning my meals and grocery list.
Now, I’m not worried about a big ambiguous goal for lowering blood sugar. I’m only focused on lunches for the week.
Once I feel ready, I can walk back up the ladder and create a new branch on this goal. For example, I could focus on making sure all my meals are high in protein and fiber.
Here are some other examples:
- If energy is low, instead of overhauling diet and exercise, I might start with consistent sleep and morning light exposure.
- If digestion is off, I might focus first on regular meal timing and mindful eating, before taking on complex dietary restrictions.
- If stress feels unmanageable, I might begin with one daily nervous system reset—a walk, breathwork, or a device-free evening boundary.
A Reduction Strategy in Whole-Person Health
In holistic and naturopathic medicine, we view health through a whole-person lens. This recognizes that symptoms are part of an interconnected whole—physical, mental, emotional, and environmental. Mini changes, like those created using a reduction strategy, create space and provide building blocks to allow the body to manage all the connections naturally.
Using a reduction strategy as a tool, can help get you closer, or even help you achieve your bigger goals in a lasting way.
As you set intentions this year, consider asking:
What is the simplest change that would make everything else feel more possible?
