• 25 Oct, 2024
• Seyma Yagmur Turan

Unlocking Your Health Potential: How Science & Behaviour Change Combine for Lasting Wellness

We all want to feel our best, but fad diets and quick fixes rarely deliver lasting results. What if the key to sustainable wellness is in understanding the science behind our habits and harnessing the power of small, consistent changes? Seyma Yagmur Turan, a dietician, nutritionist, and life coach, believes true transformation happens when we combine evidence-based nutrition with the principles of cognitive behavioural therapy. In this interview, Seyma shares her insights on building healthy habits, understanding our individual needs, and creating a lifestyle that supports both our physical and mental well-being. Get ready to discover a practical and empowering approach to health that goes beyond the latest trends.

Magazica: Dear viewers and readers, today we have the privilege of talking with Seyma Yagmur Turan, a dietician, nutritionist, and life coach. Seyma combines expertise in sales, nutrition, and cognitive behavioral therapy to help transform lives through science-based wellness strategies. Her approach focuses on evidence-based practices that empower individuals to adopt healthier habits and achieve lasting health. Let’s dive deep into her insights and learn how we can improve our well-being. Hello, Seyma. Welcome to our conversation.

Seyma Yagmur Turan: Thank you for having me.

Magazica: Let’s start with your journey. Can you share what inspired you to pursue a career in nutrition and life coaching?

Seyma Yagmur Turan: My journey into nutrition and life coaching is deeply personal. It began with my career as a professional volleyball player in Turkey, where I first discovered the impact of nutrition on performance, recovery, and mental focus. This experience sparked my desire to understand how food could support not just physical health but also longevity. I also have a degree in gerontology, which focuses on maintaining vitality and quality of life as we age. This holistic approach is something I incorporate into my work with clients.

Magazica: I love the term “aging gracefully.” It’s very well put. In your LinkedIn profile, you talk about the importance of science-based wellness strategies. Can you explain that a bit?

Seyma Yagmur Turan: Absolutely. I believe science is the backbone of effective wellness strategies. My studies focus on metabolism, gut health, and cognitive function. Specific nutrients can impact energy levels, mental clarity, and hormone balance. I always look into the latest research to provide evidence-based recommendations tailored to individual needs. It’s not about prescribing a one-size-fits-all diet but understanding the “why” behind it.

Magazica: So, the science-based approach you mentioned covers metabolism, functionality, and is completely individualized and customized to each person’s needs?

Seyma Yagmur Turan: Exactly. It’s about understanding that everyone has different needs and tailoring the approach to fit those unique requirements.

Magazica: What is your take on following a diet plan from YouTube videos or other generic sources? Do you suggest a cookie-cutter approach or an individualized approach?

Seyma Yagmur Turan: Definitely individualized and personalized. It’s important to understand your body and its specific needs. A comprehensive and personalized approach to nutrition is always better. Even if you try to do what’s best for your body, following a generic plan might backfire. It’s always better to understand your body and, if necessary, seek professional help.

Magazica: Sometimes, I feel the urge to follow something I see on social media. But usually, it’s not always a good idea.

Magazica: Can we say that sometimes people eat more or in an unhealthy way when they’re bored, tense, or frustrated?

Seyma Yagmur Turan: Yes, there’s science behind it. For example, when we’re bored, our dopamine levels might be low, leading us to eat something that increases dopamine, like chocolate. If you don’t understand the science behind it, it’s easy to fall into a cycle. But with self-awareness, you can change that behavior and adopt a healthier approach.

Seyma Yagmur Turan: Yes, knowing the why behind everything helps you implement it better. When I tell clients to eat protein, I explain why they need it. This makes them more likely to follow through.

Magazica: Exactly. We always clarify the need for training, but this is new to me in terms of diet. It’s fascinating and makes so much sense.

Seyma Yagmur Turan: I’m glad to hear that.

Magazica: How do you tailor nutrition advice to meet individual needs? Is there a principle you follow?

Seyma Yagmur Turan: I personalize nutrition by understanding their lifestyle. I ask about their morning routine, energy levels, sleep, and digestion. We create the plan together, ensuring they like it and can stick to it.

Magazica: Coffee is my staple food. How would I handle that?

Seyma Yagmur Turan: It’s not about saying yes or no to coffee. It’s about minimal changes, like when and how often you drink it.

Magazica: So, it’s more about evolution than revolution.

Seyma Yagmur Turan: Exactly. I should use that phrase!

Magazica: Can you suggest some healthy habits or practical strategies for our readers?

Seyma Yagmur Turan: Balance is key. Start with manageable changes using habit stacking. For example, add a 5-minute stretch after your morning coffee. This builds consistency through small, consistent actions.

Magazica: So, you tag a new habit onto an existing one?

Seyma Yagmur Turan: Yes, it’s called habit stacking.

Magazica: Fantastic. This reminds me of “Atomic Habits” by James Clear. I really like the idea of micro habits. You explained it so well.

Seyma Yagmur Turan: Thank you. You can add new foods or discard old ones by integrating them into your existing food patterns.

Magazica: I have trouble drinking enough water. How can I improve that?

Seyma Yagmur Turan: One client added two glasses of water to her meal prep routine. Seeing the water reminded her to drink it.

Magazica: So, I should add water to my coffee routine to stay hydrated.

Seyma Yagmur Turan: Exactly. Small changes like this can make a big difference.

Magazica: What are some common challenges people face when trying to improve their health or change their diet?

Seyma Yagmur Turan: People often feel overwhelmed by the idea of a complete lifestyle change. I encourage breaking down goals into small, manageable steps to make the process less stressful. Focus on consistency and small habits rather than perfection.

Magazica: So, the change won’t be overwhelming, and we’ll take it step by step.

Seyma Yagmur Turan: Yes, exactly. Day by day.

Magazica: What about maintaining motivation, especially for weight loss?

Seyma Yagmur Turan: Maintaining motivation can be challenging, especially when progress is slow. I help clients set realistic short-term goals to create a sense of achievement and build confidence. It’s important to understand that setbacks are a natural part of the journey.

Magazica: In behavior change theory, it’s often observed that initial progress is followed by a plateau. How do you address this?

Seyma Yagmur Turan: It’s crucial to recognize that progress isn’t always linear. I encourage clients to stay focused on their long-term goals and celebrate small victories along the way. This helps maintain motivation and resilience during plateaus.

Magazica: It hits a plateau, and the graph becomes a straight line. What to do then? Or, say my diet is becoming boring. Or I’m eating the same thing every day.

Seyma Yagmur Turan: You mean if you lose the motivation?

Magazica: Yes, exactly.

Seyma Yagmur Turan: Then comes discipline, self-discipline. You have to build that. Motivation is not going to be there every day. But if you have self-discipline and resilience, you will maintain your routine. It’s about building habits.

Magazica: So, motivation gives you a good start, but to continue, you need self-discipline and willpower.

Seyma Yagmur Turan: Exactly. You need self-discipline to manage the change and maintain a sustainable lifestyle.

Magazica: Let’s talk about the role of technology. How do technological innovations influence the field of nutrition and health coaching?

Seyma Yagmur Turan: Technology has reshaped wellness by making it more interactive, personalized, and engaging. I can talk to clients daily, track their progress, and provide real-time feedback. Apps provide personalized insights and help clients set goals, monitor habits, and make informed decisions.

Magazica: Are you developing any technology yourself?

Seyma Yagmur Turan: Yes, I’m developing an app called TRM which stands for The Radiant Method. It’s designed to be an ‘Effortless Wellness Pocket Coach,’ providing clients with a wellness library , an easy way to track key wellness factors like sleep, stress, water intake, daily daylight exposure, self-care activities, movement and more, right at their fingertips! I’ll be able to monitor their progress in real-time, allowing me to offer personalized guidance and comprehensive support. The app aims to make wellness feel engaging and sustainable, helping clients build lasting habits and achieve their goals more effectively.

Magazica: Fantastic! What else can you tell us about the app?

Seyma Yagmur Turan: The TRM App makes wellness more accessible. It acts as a roadmap for achieving effortless, sustainable wellness on your own terms. It goes beyond tracking by providing personalized insights, practical tips, and progress updates that keep users motivated. Even when clients can’t reach me directly, they have access to comprehensive support for nutrition,sleep, stress, movement, self-care etc—all in one platform, making wellness achievable no matter where you are.

Magazica: You mentioned holistic health. Can you discuss the interconnectedness of nutrition and mental well-being, especially post-COVID? Because life always throws curve balls. What is the interconnectedness between nutrition, mental well-being, and overall health?

Seyma Yagmur Turan: Holistic health goes beyond diet alone—it involves a balanced approach that addresses stress management, mental well-being, sleep quality, and physical movement. Stress can significantly impact gut health, sleep patterns, hormone balance, and overall mood. That’s why it’s essential to combine dietary changes with stress-reducing practices like mindfulness exercises, journaling, or meditation.

Magazica: Fascinating. Just yesterday, we were talking about journaling. I do gratitude journaling and meditation. It’s kept me going for over 20 years.

Seyma Yagmur Turan: That’s wonderful. How do you incorporate journaling into your routine?

Magazica: I close all screens at least half an hour before sleep and use pen and paper. It helps me wind down and reflect on my day. I write about where I got angry, what communication patterns I did wrong, and what I could have done better. I also do a big review every Sunday and at the end of each month.

Seyma Yagmur Turan: That’s very inspiring. There’s no single ‘right’ way to journal—it’s all about reflecting and learning from your experiences in a way that feels natural to you. If a particular style works for you, keep at it. Personally, I find that nighttime journaling helps me clear my mind and set intentions for the next day

Magazica: So, I’m on the right track?

Seyma Yagmur Turan: Absolutely. Journaling is personal, and whatever works for you is the right way.

Magazica: And what I think worked for me is journaling as a daily reflection. I usually go for nighttime meditation, and after that, I just relax straight into bed without going through any mental checklist. That kind of routine has stuck with me for years.

Seyma Yagmur Turan: Exactly. Journaling is a great way to understand yourself deeply and recognize patterns. It’s such an essential tool for self-awareness.

Magazica: Yes, and speaking of which, you mentioned something earlier that I found really powerful—sustainable change. It’s not just about making changes but ensuring they last. How do you help your clients maintain these changes long-term?

Seyma Yagmur Turan: Sustainability is crucial. When working with clients, I emphasize gradual, realistic changes that seamlessly fit into their daily routines. Instead of promoting restrictive diets or short-term solutions, I encourage small, meaningful adjustments—like adding more nutrient-dense foods rather than cutting out entire food groups. Each client is unique, so it’s about discovering what works best for their lifestyle, whether that means enhancing their morning routine or building a healthier relationship with food. When changes are enjoyable and manageable, they’re much more likely to become lasting habits

Magazica: It’s always hard to pick just one, but which do you think is more important: sleep, exercise, or nutrition?

Seyma Yagmur Turan: Honestly, they’re all connected. If you don’t sleep well, it affects your food choices the next day—you might crave sugar or feel grumpy. So yes, all three are equally important.

Magazica: That’s something everyone seems to agree on! Let’s talk about diet trends. Social media is full of advice on diets like paleo, keto, and others. How do you guide your clients to make informed decisions when there’s so much conflicting information out there?

Seyma Yagmur Turan: It’s true—there’s a lot of information, and it can be overwhelming. I try to help clients navigate these trends by explaining the science behind them and identifying which aspects align with their personal goals. My focus is always on promoting a balanced diet—whole, nutrient-dense foods—and fostering a positive relationship with food. It’s about empowering clients to understand how these changes make them feel, and ensuring they make informed decisions that support both short-term and long-term health.

Magazica: So, your advice for the general public is to do some research, understand the science, and choose a plan that works for their personal goals.

Seyma Yagmur Turan: Definitely. You want to know why a diet trend exists—what research supports it, and if it aligns with your personal goals. If it does, then sure, try it. But always be informed.

Magazica: Great advice! Now, let’s look ahead. How do you see the future of wellness and nutrition evolving?

Seyma Yagmur Turan: I think wellness is becoming more personalized, with new tools like DNA tests providing insights. People aren’t just focused on physical health anymore; mental and emotional well-being are becoming just as important. After the pandemic, people are looking for longevity and a better quality of life, not just quick fixes. There’s a growing emphasis on preventive health strategies that support long-term vitality and quality of life.

Magazica: How does your work fit into this future? What’s your long-term vision?

Seyma Yagmur Turan: My main goal is to contribute to this shift towards longevity and aging well. That’s one of the reasons I developed the app—to offer a comprehensive, personalized approach to nutrition and behavioral change. It’s about helping people age well and feel in control of their health, in a way that’s accessible and enjoyable.

Magazica: That’s a powerful message. As you said, if it’s accessible and enjoyable, it becomes sustainable. You’re doing incredible work.

Seyma Yagmur Turan: Thank you! That’s exactly what I aim for.

Magazica: Thank you so much for your time, Seyma. Your insights are truly valuable.

Seyma Yagmur Turan: Thank you—it was a pleasure.

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Keywords: Nutrition; Wellbeing; Habit formation; Cognitive Behavioural Therapy (CBT); Personalised health