Personally, this January I’m craving routines that hold me—not challenge me. Meals that warm me. Workouts that energize me. And self-care that actually feels like care, not another thing to manage. If you’re noticing the same this new year, keep reading to learn why this may be the best reset of all.
January has a way of shouting.
New year, new rules. New body. New routines.
Push harder. Start over. Fix it all—now.
But if I’m honest—and maybe you’ve noticed this, too—this January feels quieter. Heavier. More tender. Less like a sprint and more like a slow, foggy morning asking for warm tea, a cozy blanket and a deep breath instead of a whistle and a stopwatch.
If your body isn’t asking for a hard reset right now—if it’s craving warmth, rest, routine and nourishment instead of restriction and overhaul—nothing is wrong with you. In fact, it may be the smartest way to build strength that lasts this year.
Why a Softer January Makes Sense (Biology, Not Failure)
Winter is not neutral for our bodies.
Shorter days, less sunlight, colder temperatures, disrupted routines (hello, snow days) and lingering stress—from the holidays and from life—mean your nervous system and metabolism are already working harder behind the scenes.
Many people notice:
- more fatigue 🙋♀️
- increased cravings
- lower motivation
- a desire for comfort and predictability
That’s not a lack of discipline. That’s physiology.
Your body isn’t broken—it’s recalibrating. And sometimes recalibration looks less like a detox and more like deep nourishment.
What Listening to Your Body Can Look Like Nutritionally
Listening to your body doesn’t mean eating whatever, whenever, with no structure. And, it doesn’t mean ignoring your signals in the name of willpower.
In winter, listening often looks like:
- choosing warm, comforting foods over cold or raw meals
- prioritizing blood sugar stability over aggressive restriction
- leaning into routine instead of constant change
- supporting your nervous system, not just counting calories or macros
This is where intuition meets nutrition science—not chaos.
Winter Nutrition That Supports a Softer Reset
Instead of overhauling everything, think supportive foundations. These nutrients matter year-round, but they’re especially important during the winter months when your immune and nervous systems are working overtime.
🫶 Magnesium: Calm, Sleep & Nervous System Support
Magnesium plays a role in hundreds of enzymatic reactions and is especially important for:
- muscle relaxation
- sleep quality
- stress resilience
- metabolic and nervous system support
Food sources: leafy greens, pumpkin seeds, almonds, beans and lentils, fatty fish, and dark chocolate (the higher the cacao, the higher the magnesium).
Some people benefit from supplemental magnesium during winter—especially for stress or sleep—but more doesn’t always mean better, and form matters. Magnesium glycinate may support relaxation; magnesium malate may support energy. Gentle, personalized support always beats aggressive dosing.
Looking for an easy magnesium-rich recipe? Try this!
This delicious Super Seed Chocolate Bark is magnesium-rich, thanks to three seeds (including pumpkin seeds) and dark chocolate and whips up super quickly!
Click HERE for Super Seed Chocolate Bark recipe.
🔥 Protein: Aim for Enough, Not Extreme
Protein supports far more than muscle—it helps regulate blood sugar, reduce cravings, support immune health and promote satiety.
Winter-friendly protein sources include:
- eggs, poultry, fish, shellfish, beef
- Greek yogurt or cottage cheese
- tofu, tempeh, beans, lentils, quinoa
- whey protein powders
It’s not always about hitting a perfect number—often it’s about eating enough to feel steady and maximizing your workout efforts.
🧣 Healthy Fats for Hormones & Staying Power
Fat is essential—not optional. It supports:
- hormone production
- brain health and mood
- skin and hair
- inflammation balance
- feeling satisfied after meals
Sources include olive oil, avocado, nuts and seeds, fatty fish, egg yolks and full-fat dairy. If you’re constantly hungry or emotionally flat, inadequate fat intake may be part of the picture.
🐟 Focus on Omega-3s
Omega-3 fatty acids support inflammation balance, brain and eye health, mood regulation, and cognitive function.
Best sources include fatty fish, walnuts, chia seeds and flax seeds. Supplements may be helpful for some, but food first whenever possible.
☀️ Vitamin D (Especially in the Dark Months)
Vitamin D supports bone health, immune function and mood regulation. Winter sun exposure is often insufficient, so many people rely on fortified foods and supplements.
Food sources include fatty fish, egg yolks, mushrooms, fortified milk and yogurt. Many adults benefit from supplemental vitamin D in winter, but dosing should be individualized and informed by lab work. (I always encourage my clients to ask their doctors to test for vitamin D at their annual visits or get it tested with a dietitian.)
🥣 Carbohydrates That Soothe (Yes, Really)
Wanting carbs in winter is not a moral failure.
Fiber-rich carbohydrates help:
- regulate cortisol
- support serotonin production
- provide steady energy
- support gut and metabolic health
Think vegetables, fruits, beans, lentils, nuts, seeds, whole grains like oats and brown rice and whole-grain breads. Comfort and nourishment are not opposites—they’re often partners.
Comfort Foods That Actually Nourish
Winter is made for:
- soups and stews
- roasted vegetables
- slow breakfasts
- warm drinks that aren’t just caffeine
Food can be comforting and nourishing. You don’t have to choose.
A Gentler Definition of Reset
A reset doesn’t require burning everything down.
Sometimes it looks like:
- eating regularly
- sleeping more
- stabilizing your nervous system
- rebuilding trust with your body
If this January is whispering “slow down” instead of “push harder,” you’re allowed to listen. Nourishing your body may be the most powerful reset you make all year—and the one that carries you forward even stronger.
PLEASE SHARE: If you’re easing into this new year too, please share what’s working for you. I’d love to hear from you!
And if you like this content, stay tuned for our new podcast launching soon!
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