A Gentle Reset: Getting Back into Nourishing Habits After the Festive Season

As the New Year begins, it’s very common to feel a pull towards “resetting”, “getting back on track”, or undoing the effects of the festive period. For many women I speak to, this can come with a mix of good intentions, pressure, and a quiet sense of guilt – particularly if routines have slipped or indulgences have crept in.

Before anything else, let me reassure you of this: it's completely normal and nothing has gone wrong!

The festive period is meant to be different. Meals are richer, routines are looser, and social occasions often revolve around food and drink. That doesn’t mean you’ve failed, lost control, or undone your progress. It simply means you’ve been living your life.

Rather than approaching January with rigid rules or unrealistic goals, this is a much better time for a gentle reset – easing yourself back into habits that support your energy, health and confidence, especially in midlife.

Why “All or Nothing” Doesn’t Work in Midlife

During perimenopause and post-menopause, your body responds differently to stress, restriction and extremes. Hormonal changes can affect appetite, blood sugar regulation, sleep, muscle mass and fat distribution – which is why harsh diets and sudden overhauls so often backfire.

All-or-nothing thinking tends to lead to:

• Increased stress and cortisol

• More cravings and energy dips

• Loss of muscle rather than fat

• A cycle of restriction followed by rebound eating

What does work is consistency, patience, and a focus on foundations – habits you can return to again and again without drama.

Gently reset your good nutrition habits with plenty of protein, fibre and healthy fats

How to Reset: Start by Coming Back to the Basics

If you’re feeling a bit out of rhythm after the holidays, resist the urge to overhaul everything at once. Instead, think in terms of gently re-establishing a few key principles.

Here are some of the foundations I encourage women to come back to time and time again.

1. Prioritise Protein at Meals

Protein becomes increasingly important in midlife. As oestrogen declines, we naturally lose muscle mass, which in turn affects metabolism, strength and long-term health.

Including a good source of protein at every meal helps to:

• Keep you fuller for longer

• Support muscle maintenance and repair

• Stabilise blood sugar and energy levels

• Reduce cravings later in the day

As a rough guide, aim for around 30g of protein per meal, adjusting for your body size and appetite. This doesn’t need to be complicated – eggs, fish, chicken, yoghurt, tofu, beans and lentils all count.

2. Build Meals Around Whole Foods

After a period of richer, more processed foods, your body often responds very positively to getting back to simpler, nourishing meals.

Think:

• Plenty of vegetables (especially fibre-rich and colourful ones)

• Some wholegrains or pulses for sustained energy

• Good-quality fats such as olive oil, nuts, seeds and oily fish

This isn’t about cutting things out, but about crowding your plate with foods that support digestion, energy and hormone balance.

3. Be Mindful with Sugar – Without Perfection

January often brings a “no sugar” mentality, which can quickly feel restrictive and unsustainable.

A more helpful approach is awareness rather than avoidance. Notice where sugar shows up, how it affects your energy and cravings, and whether small swaps might feel supportive.

That might mean:

• Fewer sugary snacks on autopilot

• Choosing darker chocolate over milk

• Pairing sweet foods with protein or fat to soften blood sugar spikes

There’s no need for perfection, just a gentle recalibration.

4. Eat Regularly and a Little More Mindfully

When routines slip, it’s easy to graze, skip meals, or eat reactively. Getting back into a rhythm of regular meals can make a huge difference to energy and appetite regulation.

Try to:

• Eat at roughly consistent times

• Sit down when you eat, where possible

• Pay some attention to hunger and fullness cues

This isn’t about eating “perfectly”, but about reconnecting with your body’s signals.

5. Hydration and Movement Matter More Than You Think

Hydration is often overlooked, yet even mild dehydration can affect energy, digestion and concentration. Water, herbal teas and warm drinks all count.

Movement is another area where gentle consistency beats intensity. If things have gone quiet over the festive period, start by simply moving again:

• Brisk winter walks

• Light strength or resistance work

• Stretching or mobility

You don’t need to do everything at once – just enough to remind your body how good it feels to move.

A brisk winter walk can make you feel alive!

Progress Is Built Over Time

One of the most important things to remember is this: your health is shaped by what you do most of the time, not what happens over a couple of weeks.

Your body isn’t starting from scratch. It already knows these habits. You’re simply reminding it.If things feel a little wobbly at first, that’s completely normal. Take it one meal, one day at a time, and focus on progress rather than perfection.

A calm, steady approach will always serve you better – particularly in midlife – than pressure, extremes or unrealistic expectations.

If you’d like support in creating a nutrition approach that works with your changing body rather than against it, that’s exactly what I help women do. Get in touch to arrange an initial, confidential chat.