By Rachel Davies, Nutritional Therapist

I love the New Year. I think it is a great time to reflect and set intentions for the next 12 months. Rather than setting myself strict resolutions, I like to spend time looking back at the year just gone and thinking about how I want things to be different in the year ahead. I then set out a framework for how I want to feel in the year ahead: more energised, less overwhelmed and so on, and break these things down into practical and realistic shifts that I can start to implement over the next 12 months. 

So before you throw yourself head first into a strict new year plan including a miserable diet and a punishing exercise regime, I want to bring a fresh perspective to new year recommendations. As a nutritionist, I believe that lasting change comes from balance and sustainability so here are my recommendations for starting the year off on a healthier and happier note: 

1. Focus on ‘Adding In’ rather than ‘eliminating’

Rather than focusing on the foods to eliminate, focus on ‘adding in’ nutrient-dense whole foods to your meals. This way you will naturally crowd out the less nutritious or ultra-processed choices and it is far more sustainable long term than restrictive diets. 

Here are a few ways to get started: 

• Add colour to every meal - a great way to increase fibre, antioxidants, vitamins and minerals to your diet.
• Snack on unsalted nuts and a piece of fruit rather than processed snack bars.
• Add in protein and healthy fats to every meal to keep you full and satisfied.

2. Reframe “Detox” to “Support”

The new year narrative rides on the wave of guilt after Christmas indulgences and no doubt your social media feeds will be full of claims that you need to be adopting extreme measures to ‘detox’ your body. The thing is your body already has excellent ways of detoxifying in the liver, kidney, gut, skin and lungs. So I encourage you to forget harsh ‘detox’ cleanses and instead focus on supporting your body’s natural detoxification processes by:

• Increasing your intake of cruciferous vegetables like broccoli, kale, and cauliflower, which support liver function.
• Staying hydrated with water, herbal teas, and broths to help flush out toxins.
• Prioritising fibre-rich foods like nuts, seeds, beans, pules, wholegrains and a diverse range of fruits and vegetables to promote regular bowel movements.

3. Pay attention to ‘how’ you are eating not just ‘what’ you are eating

You could have the best diet in the world but if your digestive system is not functioning properly you will not be digesting and absorbing the nutrients from those foods effectively. One of the simplest and most important ways to support effective digestion is to focus on ‘how’ you eat, what I call mindful eating. Try this:

• Chew each bite thoroughly, aiming for 20-30 chews per mouthful. So many of us are eating in a rush and not chewing properly which puts a lot of pressure on our digestive system often leading to poorer digestion and uncomfortable symptoms.
• Avoid distractions like phones, laptops or TVs during mealtimes. Instead create space to enjoy your meal quietly, without stress, allowing yourself to tune in to your body’s hunger and fullness cues.
• Eat slowly, savour every mouthful, this gives your brain time to signal when you’re satisfied.

4. Try “Habit Stacking” to establish new healthy habits 

Sometimes the hardest part of making a change is remembering to do it! Habit stacking, a concept popularised by James Clear’s book Atomic Habits, involves pairing a new habit with an existing one. So you ‘stack’ a new habit on top of a habit that you do daily without much thought. For example:

• Drink a glass of water every morning while the kettle boils.
• Stretch for 5 minutes while waiting for your dinner to cook.
• Keep supplements next to your toothbrush so you remember to take them after brushing your teeth.

Making diet and lifestyle changes is often challenging so starting small and building up these new habits slowly can lead to big, long term shifts. 

5. Focus on your “Non-Negotiables” for Self Care

Modern life is hectic and many of us are constantly spinning many plates which makes prioritising self care tricky. This new year, identify your non-negotiables — the simple practices that keep you grounded and support your resilience. Write them down somewhere so you remember, maybe stick them to the fridge! These might include:

• Getting 7-8 hours of quality sleep each night. Remember Extracted’s Sleepee might be a great way to support your body in getting the rest you need. 
• Moving your body daily, whether it’s a walk outside, yoga, or doing gym class.
• Taking your personalised supplements every day.

This will form your foundation of wellbeing so make this commitment to yourself. 

6. Get personalised with your supplement plan and focus on quality

The nutrition and wellbeing world is noisy and overwhelming so it can be tempting to believe you need to be taking every supplement, superfood powder, and latest trendy ingredient …but the truth is the most successful health plans are those that are tailored to your specific needs. Here’s where to get started: 

• Think about what your health goals are and focus your supplements around that.
• Prioritise quality supplements with proven, effective ingredients - this is something that Extracted are experts at. 
• Seek out support from a healthcare professional to support you if needed.

7. Think Beyond Food: Energy Givers vs. Energy Drainers

True health isn’t just about what you eat. It is about everything you ‘consume’: your relationships, your environment, and your media. Take a moment to reflect on:

• Energy Givers: Activities, people, and habits that leave you feeling positive and recharged e.g. connecting with a friend, spending time in nature. 
• Energy Drainers: Things that sap your energy or create stress e.g. excessive screen time, toxic relationships, too much time inside.

This is a great way to establish how you want to feel different. Make a plan to prioritise energy givers and set boundaries with energy drainers in the New Year.

8. Try a “Digital Detox”

This is one that I have personally found to be extremely impactful. While most resolutions focus on physical health, don’t underestimate the impact of your digital habits. Endless scrolling can disrupt sleep, increase stress, and impact your mood. Start small by:

• Setting a time limit for social media apps.
• Creating a tech-free zone in your home e.g. your bedroom.
• Replacing screen time with activities like reading, journaling, or your favourite hobby.

A digital detox doesn’t have to be extreme to be effective and small changes can add up to a big difference in your energy and mood. 

9. Set “Seasonal Goals” Instead of Year-Long Ones

Rather than overwhelming yourself with a 12-month resolution, break the year into smaller, manageable chunks. This is an approach I take with my 1:1 clients for many of the new habits we are trying to establish. Big goals feel intimidating, small habit shifts feel more realistic so you are more likely to stick to them. This also means you can adapt your goals to the natural rhythm of the year. For example:

• In winter, focus on nourishing your body with warming and nutrient-dense soups and stews.
• In spring, prioritise outdoor activities and fresh, seasonal produce.
• In summer, stay hydrated and make time for rest.

10. Celebrate Progress, Not Perfection

The diet industry has been peddling an ‘all or nothing’ narrative for decades: if you don’t do everything perfectly, it is a failure. But life, and we as humans, are far more nuanced and complex than that. Lifestyle change is a journey not a destination so remember to celebrate the small wins along the way. It might be prioritising a protein and fibre-rich breakfast every day, drinking more water, being consistent with your supplements or finding 10 minutes to stretch. Progress, no matter how small, is worth acknowledging.

As you step into the New Year, embrace the idea that health is not about perfection. It’s about making choices that bring you closer to feeling your best. Here’s to a year of balanced living and small steps that lead to lasting change.

Happy New Year!

This blog is written by Nutritional Therapist Rachel Davies. Rachel is registered with the BANT (British Association of Nutrition and Lifestyle Medicine) and the CNHC (Complementary and Natural Healthcare Council). She continually attends CPD training to further her expertise and keep abreast of the fast moving field of nutritional science.

Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.