Basics before gimmicks
If it seems like a miracle, it's probably a scam.
And welcome to 2026! I thought I'd start this year, the way I know I've started the last couple - with a reminder.
Yes, your social media feeds are likely to be full of seemingly miraculous fixes for everything you're being told is wrong with you. But for the most part, the only thing those things are fixing is someone else's bank account.
Detox teas to shift weight. Wall Pilates to give you the body you had in your 20's in 28 days. Detox products. "Do this one exercise every day". And as for the products aimed at menopausal women? I can't even!
So if gimmicks are unlikely to make any real, long term improvements to your health, what does? Boringly, it's consistently focusing on the basics!
Everything's connected
Statistical sample of one, but I've found my usual schedule and habits have been disrupted over the last few weeks.
Going to bed and getting up at different times. Not moving as much as usual. Eating less fibre, fewer veggies and more cheese (I have no regrets on the cheese front). Drinking more alcohol than I would normally do.
And as a result, I can see my sleep's been disrupted; my body isn't getting the recovery it needs; my jeans feel a little bit snugger; and overall, I am not feeling my tip-top best.
Does that mean I'm going to be going all out over the next week for a complete overhaul of everything? Nope.
Your body responds to consistent inputs
That means, it responds to the things you do every day. So if you're looking for improvements in health, the targeted, incremental changes are what will move the dial.
So where should you start?
Prioritise your sleep and circadian rhythm
Sleep is the foundation of everything, and disrupted sleep affects everything from glucose control to the hormones that regulate your appetite.
Deep restorative sleep supports your hormone regulation as well as tissue repair and immune function.
Try getting back to a consistent bed and wake time; maximise the amount of natural light you get in the mornings; and minimise artificial light in the evenings. Even small improvements will compound over weeks to improve alertness, energy and metabolic and cognitive function.
Recovery rather than restriction
You know I am not a fan of the January diet. The dead of winter is is not the time for getting ultra-restrictive.
Instead focus on getting your body back into "rest and digest" (PNS or parasympathetic nervous system).
Gentle movement (walks, stretching, Pilates, yoga) will support your circulation, improve your body's ability to process sugars and reduce stress without overtaxing your systems.
Breathwork and short periods of mindful pauses can help to activate the parasympathetic nervous system which in turn prepares the body for action and efficiency.
Nutrition that supports you
Again, rather than withholding calories and nutrients, think about what nutrition will best support your key systems while stabilising energy.
Think protein - the building blocks of your whole body.
Add healthy fats for hormone production and brain function; and complex carbohydrates that help to regulate blood sugar.
Choose seasonal leafy greens, berries and root veggies to support neurotransmitter production and hormone regulation.
And don't forget hydration. It's easy to forgot to drink water when it's cold out, but even mild dehydration can impair energy and recovery.
Movement that makes a difference
Of course, you need to have the recovery type movement. But we also want to start to get back to other types of exercise more regularly too.
That doesn't mean leaping straight into a heavy weights session followed by a HIIT class.
Think about regular activity, spaced out to give you enough time for recovery, that incorporates resistance training, cardiovascular exercise to lift your heart rate and mobility work.
Does it need to be perfect?
Nope. Progress over perfection every time! What matters is consistent, incremental input. Trying to do everything at once will just lead to burnout.
Start easy - go to bed earlier for the next couple of nights, and eat a protein rich breakfast.
Add a brisk walk (wrap up warm, it's gonna be coooooold!), and maybe an evening wind-down routine and you'll be setting yourself up for real meaningful improvements over the coming weeks.
In case you missed them, here are my previous blogs riffing on a similar topic:
How to recognise scam products
Why slip ups matter less than you think.
