For Ryan, a PhD candidate at the University of Florida, graduate school was supposed to be about research, writing and building a career. Instead, daily life became a struggle.
Years of poor nutrition, excessive soda consumption and mounting health problems left him drained and discouraged. His health markers worsened, his body slowed under the weight of unhealthy habits and his confidence sank.
“My quality of life was rather poor,” Ryan admitted. “I was overweight, approaching obesity and having trouble just going up a flight of stairs. I relied on food as an emotional coping tool instead of something that would nourish me.”
Food had stopped being enjoyable and became a cycle of shame and exhaustion. Even bloodwork confirmed his fears: Not only were his cholesterol levels dangerously high, but multiple indicators were out of range, and his health was at risk.
“I felt terrible about myself,” he said. “And this had a negative impact on my dissertation writing.”
A turning point
The turning point came in the form of a referral. His primary care provider at the Student Health Care Center referred Ryan to registered dietitian, Hannah Stahmer.
Hannah Stahmer, MS, RDN, CDCES, specializes in medical nutrition therapy and diabetes education. She has a focus on helping students build realistic, sustainable habits that fit their daily lives. For Ryan, that expertise came at precisely the right time.
Ryan had met with dietitians in the past before insurance cuts ended that support. However, the appointment felt different this time. It was accessible as it was built into student services, ultimately offering him a chance to start again.
“I get nervous when meeting new providers, but Hannah completely put me at ease with her warm demeanor and positivity,” Ryan said. “I thought that as an older student, she might not be able to relate to me, but I was pleasantly surprised.”
Stahmer’s approach moved away from judgment and restriction. Instead of a list of don’ts, she emphasized realistic tools Ryan could apply in his daily life, such as using the campus dining meal plan for consistent and affordable options.
Equally important, she treated his struggles as challenges rather than failures. Their conversations touched not only on nutrition but also on stress, balance and even shared interests.
Small shifts, big changes
Ryan recalls a memorable moment placing a bottle of iced tea on Stahmer’s desk.
“I admitted I was drinking one every day,” Ryan recalled. “When she showed me how much sugar was in it, I teared up.”
That proved to be a pivotal moment. Instead of dwelling on guilt, Ryan finally understood the hidden impact of small, daily choices. With Stahmer’s encouragement, he cut soda from his diet and replaced it with alternatives such as herbal tea. Just as important, the changes felt manageable thanks to strategies that made them easy to sustain.
“She didn’t tell me to quit,” he said. “She walked me through how to substitute with something better and set realistic goals. That is what made it stick.”
From there, progress accelerated. Stahmer referred Ryan to the CHANGES program through UF RecSports, which provided accessible fitness opportunities. The 10-week initiative combines group exercise, nutrition workshops and wellness coaching to help students build healthy habits and strengthen their overall well-being. The program addresses topics such as body image, confidence and stress management, while emphasizing balance over perfection.
Stahmer reminded him that consistency matters more than rigid rules. Soon, everyday tasks began to feel easier.
“I’m now able to climb the three flights of stairs to my office without getting winded,” Ryan said. “And I pause before I eat to consider why I might be craving something and whether it’s the best choice for me.”
Results that last
In less than a year, Ryan lost more than 25 pounds, moving from the edge of obesity into a healthy range. His energy improved, his appetite stabilized, and his lab results shifted dramatically.
“In my most recent labs, all of my numbers were normal,” he said. “I was even able to come off my cholesterol medication. I never thought that was possible.”
For Ryan, the real success went beyond numbers on a chart. For the first time in years, he could enjoy meals without guilt and trust his body again.
“Food doesn’t feel like an enemy anymore,” he said. “I don’t feel guilty when I eat. I just feel balanced.”
A new outlook
Looking back, Ryan knows he could have walked away from that referral. He credits Stahmer’s encouragement for helping him reach this point.
“Hannah’s greatest strength is making me feel comfortable,” Ryan said. “She’s not going to bombard you with diet plans or fads. She works with you step by step on realistic goals you can handle. She cheered me on when I succeeded and lifted me up when I fell short.”
Today, Ryan describes himself as healthier, more confident and able to see possibility where there was only frustration. Recently, he shared with Stahmer that, for the first time in years, he smiled when he looked in the mirror.
Ryan is no longer weighed down by guilt or fear. He’s walking into his future stronger, lighter and with the belief that change is always possible.