6 minute read

We're a few weeks into January. How are you doing? Did you make resolutions this year? Have they stuck? Did you skip them entirely because you've been there, done that?

Wherever you land, you're in good company.

I think we're all a little over the pressure of January 1st being some magical reset button. The truth is, you don't need a dramatic overhaul to feel better this year. You need things that actually work with your life.

So let's talk about that.

Can We Retire "Eating Clean"?

I have a request for 2026: can we collectively agree to stop using the phrase "eating clean"?

Here's my question. Why is pizza "dirty" and an apple "clean"? They're both just food. And I'm so over categorizing what we eat like every meal is a moral decision.

Food isn't good or bad. It just is. Some of it makes us feel energized. Some of it makes us feel like we need a nap. Some of it nourishes our bodies and some of it nourishes our souls. Most of the time, we need both.

Think about it. A slice of birthday cake at your kid's party isn't "bad." It's celebration. Connection. Joy. And a salad you eat while stressed at your desk isn't automatically "good" just because it has spinach in it.

What if, instead of labeling and restricting, we just started paying attention to how food actually makes us feel? Not in a guilt-spiral way. In a curious way.

You eat the pizza. You notice you feel sluggish an hour later. That's not failure. That's information. Maybe next time you have two slices instead of four. Or maybe you eat it anyway because it's Friday and you had a week. Both are fine.

No rules. No "I was bad today." Just paying attention.

This small shift takes food out of the moral category and puts it back where it belongs: fuel, pleasure, nourishment, and sometimes all three at once.

Protein Isn't the Whole Story

If you've been anywhere near wellness content lately, you've heard it: 2026 is the year of protein. And yes, protein matters. It keeps you full, supports your muscles, and stabilizes your energy throughout the day.

But in all the protein talk, let's not forget about vegetables. And complex carbs. And healthy fats. (More on those another time.)

I know vegetables aren't as exciting. Nobody's making viral content about broccoli. But here's the thing: you can eat all the protein you want, and if you're not getting enough fiber, your digestion is going to let you know.

Fiber keeps things moving. It feeds your gut bacteria. It helps balance blood sugar so you're not riding that energy rollercoaster all day. And most of us aren't getting nearly enough of it.

So yes, get your protein. But try adding one extra vegetable to a meal where you might not have had one. And find a way you'll actually eat it.

In the winter, I'm not as into salads. It's seasonal. You might feel the same way. So instead of forcing myself to eat a big bowl of cold greens, I lay my protein on a bed of arugula dressed with a bit of olive oil and balsamic vinegar. Same idea as a salad, but not. It works for me, and that's the point. Find what works for you.

Why Your Resolutions Aren't Sticking

Let's talk about why most January goals fall apart by February.

They're too big.

"I'm going to work out every day." "I'm cutting out sugar." "I'm waking up at 5 a.m. to meditate."

These aren't goals. They're punishments. And our brains are really, really good at avoiding punishment.

When you set a goal that requires a complete life overhaul, you're relying entirely on motivation to carry you through. But motivation is inconsistent. It shows up strong on January 2nd and disappears completely by January 17th when you're tired and it's raining and your kid was up three times last night.

Micro habits work differently.

They're so small they feel almost silly. One glass of water before your coffee. Two minutes of stretching while you wait for the shower to warm up. One vegetable at dinner.

That's it.

The magic of micro habits is that they fly under your brain's radar. When something seems bite-sized, you don't need motivation. You don't need the perfect morning. You don't need to feel inspired. You just do it. And then you do it again tomorrow. And suddenly, without any dramatic effort, you've built something real.

This is how actual change happens. Not through willpower and white-knuckling your way through January. Through tiny, consistent actions that stack up over time.

You can do this. Not the "new year, new you" version. The real version. The one that fits into your actual, messy, busy life.

Why Muscle Matters More Than You Think

Muscle mass is having a moment. And it's about time.

For years, the conversation around strength training (especially for women) has been tangled up with fear of "bulking up." But we're in the middle of a shift. More people are realizing that building muscle isn't about getting big. It's about feeling strong, staying mobile, and aging well.

Here's the reality: we start losing muscle mass in our 30s. Less muscle means slower metabolism, less energy, more aches, and a harder time doing everyday things like carrying groceries or keeping up with kids.

The good news? Building muscle doesn't have to be complicated. And no, it's not too late.

You need some kind of resistance. That could be weights, resistance bands, or just your own body weight. Squats, lunges, and push-ups count.

You need consistency. Two to three times a week makes a real difference. You don't need to live at the gym.

And you need protein to help your muscles rebuild. (See? It all connects.)

If you've got time and you like the social aspect, the gym might be exactly where you want to be. There are classes for every level. And honestly, the only motivation you need is to get yourself through the door. Once you're there, someone else tells you what to do, there's energy in the room, and you've got built-in support.

But if that's not your thing, 10 to 15 minutes at home counts too. There are endless free workout videos online. Pick one that doesn't make you want to throw your phone across the room and do it a few times a week.

The point isn't perfection. The point is doing something.

Starting Where You Are

Here's what I want you to take away from all of this.

You don't need to overhaul your life to feel better. You don't need to eat "clean" or wake up at dawn or spend hours at the gym. You don't need a perfect January.

You just need to start where you are. Pay attention to how food makes you feel. Add some vegetables to your plate. Move your body in ways that don't feel like punishment. Stack tiny habits that actually fit into your day.

That's it. That's the whole plan.

No guilt. No moral judgments about what you ate for dinner. No beating yourself up because you didn't become a completely different person on January 1st.

Just small, sustainable steps forward. The kind that actually stick.

Here's to starting where you are.