A new year doesn’t need a new you — it needs a more supported you. These six foundations create the framework for feeling energized, balanced, and resilient all year long. If it feels overwhelming to overhaul everything at once, don’t. Choose 1–2 habits to focus on each week. Small, steady shifts are what make these lifestyle changes sustainable and long-lasting.

6 Foundations for Your January Reset

1.) Prioritize Quality Sleep

Your hormones, metabolism, immune system, and nervous system reset and heal at night. If you're feeling inflamed, you MUST work on your sleep. Aim for consistent bed/wake times, limit screens one hour before bed, and build a calming evening routine. Your body needs a runway to wind down from your busy day.

2.) Focus on Fiber

Fiber keeps blood sugar steady, supports gut health, fuels your microbiome, and helps reduce cravings. Add high-fiber foods like sweet potatoes, carrots, avocado, chia, flax, beans, berries, kiwi, broccoli, and Brussels sprouts throughout the day. Keep in mind—diversity is key! Different microbes in your gut prefer different sources of fiber, so mix it up to support a healthy, resilient gut.

3.) Start with protein

If you want better energy, fewer crashes and cravings, and more stable hunger—change your breakfast. A high-protein (20–30g), balanced morning sets the tone for the entire day. Think: eggs with chicken sausage and avocado, a protein smoothie, or a Greek yogurt/cottage cheese bowl with chia seeds and berries.

4.) Cut Back added sugar

Start with a pantry clean-out—get rid of leftover holiday junk and sweets. Don’t skip meals (especially breakfast), and include more healthy complex carbs like sweet potatoes, beans, roasted carrots, and whole grains. These high-fiber foods keep you satiated and help prevent sugar crashes and cravings.

5.) Hydrate Intentionally

Aim for half your body weight in ounces of water per day. For example, if you’re 150 lbs, aim for ~70 oz. Front-load your hydration early in the day. Proper hydration supports digestion, hormones, detoxification, and cellular energy.

6.) Movement daily

Start small with 20 minutes of movement daily. Stay consistent for two weeks and watch your body naturally begin to crave movement. Then slowly add in bodyweight exercises or strength training a few days per week. Start small and build.

BONUS: GET YOUR BLOODWORK DONE

Understanding your baseline labs is one of the most empowering steps in your health journey. After focusing on these foundations for at least 6 months, retest—it’s incredibly motivating to see your numbers improve on paper. Remember: health isn’t just about the scale. It’s about how you feel, how your body functions, and how well your cells are doing their job.

A truly effective reset starts with clarity. Knowing your nutrient levels, hormone balance, inflammatory markers, thyroid function, and overall metabolic health allows you to support your body with intention rather than guesswork. Comprehensive labs give you a personalized roadmap toward sustainable, long-term wellness.

Mediterranean Meatball Bowls

Build-your-own style recipes make it easy to customize meals for everyone in your family. You can swap the ground turkey for ground chicken or beef, adjust toppings to suit different preferences, and keep the bowl balanced and nourishing. This recipe is high in protein and fiber, loaded with color, and makes a fantastic lunch the next day.

Time: 45 mins | Serves 4

Ingredients

Turkey Meatballs

1.5 lbs ground turkey
1 large egg
1/3 cup finely chopped red onion
2–3 cloves garlic, minced
3 tbsp chopped fresh parsley
1/4 cup chopped fresh dill
5 fresh mint leaves, chopped
1 tsp dried oregano
Zest of 1 lemon
1 tsp sea salt
½ tsp black pepper

Bowl Components

2 cups cooked quinoa or other grain of choice (wild rice, couscous, or orzo all work)
2 cups cherry tomatoes, halved
1 large English cucumber, diced
3 cups mixed greens
Optional Toppings of choice: Feta cheese, tzatziki, kalamata olives, avocado, hummus, pita, fresh dill + parsley, lemon wedges

Roasted Carrots

6 large carrots, washed (skin on), sliced evenly
1–2 tbsp olive oil
1 tbsp dried thyme
Salt + pepper to taste

Directions:

1. Roast the Carrots

Preheat oven to 400°F.
Toss carrot slices with olive oil, salt, pepper, and dried thyme.
Spread on a sheet pan and roast 22–25 minutes, until caramelized and tender.

2. Cook Your Grain

Prepare quinoa or grain of choice according to package directions.

3. Make the Meatballs

Mix all meatball ingredients in a bowl until just combined.
Roll into 1–1.5 inch meatballs.
Place on a parchment-lined sheet pan and bake 18–20 minutes, or until cooked through (165°F).

4. Build Your Bowls

Assemble each bowl with: