Creating Healthy Habits for the New Year

kristiehowlett
Dec 30, 2025
3 min read

As we step into a fresh year, it’s the perfect time to pause and reflect on how we can care for our bodies with intention. The habits you create now don’t just shape how you feel today—they ripple forward, supporting your long-term health and vitality as you move through each life stage.

From bone strength and heart health to weight, mood, and cognition, small, consistent choices truly matter. Let’s break down some of the most impactful areas to focus on this year.

Nourish with Whole Foods

Food is information for your body. When you prioritize nutrient-dense foods, you’re giving your body the raw materials it needs to thrive.

Proteins: Essential for preserving muscle and bone, while keeping you full and energized.
Healthy fats: Especially omega-3s, which support both brain and cardiovascular health.
Vegetables: Cruciferous veggies like broccoli, cauliflower, and Brussels sprouts are powerful allies for hormone and metabolic balance.
Low glycemic fruits: Berries are an excellent option to satisfy your sweet tooth without spiking blood sugar.

👉 Aim to limit or avoid refined sugars, processed foods, and seed oils (sunflower, safflower, soybean, corn, canola, cottonseed, grapeseed, vegetable oils). These drive inflammation and undermine long-term health.

Move with Purpose

Movement is medicine—and variety is key.

Strength training: Use resistance bands, bodyweight, or weights (lift as heavy as you safely can). This protects bone density and maintains muscle.
Cardio: Target 150 minutes per week with activities like walking, swimming, cycling, or jogging.
Stretching and flexibility: Yoga, pilates, or simple stretching improves mobility and helps reduce stress.

Prioritize Restful Sleep

Sleep is where your body repairs, restores, and recalibrates.

Build a relaxing bedtime routine.
Keep your room cool, dark, and quiet.
Limit caffeine after noon.
Turn off screens 1–2 hours before bed.
Get outside at sunrise and sunset to anchor your circadian rhythm.

Reduce Stress & Reset Your Nervous System

Chronic stress takes a toll on hormones, immunity, and overall resilience. Create space for daily practices that restore calm.

Get in nature and try grounding.
Practice meditation or deep breathing.
Journal to release thoughts and emotions.
Soak in a warm bath with Epsom salt.
Limit alcohol, which disrupts sleep and mood.

Mindset & Sustainable Habits

Health isn’t built overnight—it’s a journey of stacking small wins.

Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).
Use habit trackers or calendars for accountability.
Surround yourself with supportive friends, family, or groups.
Focus on progress, not perfection.

✨ Start with just one new habit today—and build from there.

Labs to Guide Your Health Journey

Testing takes the guesswork out of health. The right labs give us insight into your metabolism, inflammation, and cellular health.

Standard labs: CBC with Differential, CMP, Liver profile, Vitamin D.
Metabolic markers: Fasting insulin, fasting glucose, hemoglobin A1c, full lipid panel.
Inflammatory labs: hs-CRP, LDH, ESR, uric acid, homocysteine, MMA.
Advanced testing: Evaluating SNPs for digestion, methylation, hormones, cognition, detoxification, cardiovascular health, and more.

These help us personalize your care and track your progress over time.

Supplements for Foundational Support

While food comes first, supplements can help fill the gaps.

Vitamin D3/K2 – always tailored to your lab results.
Magnesium glycinate – 300–600mg daily for sleep, relaxation, and muscle support.
Creatine – 5g daily for muscle, bone, and brain health.
Adaptogens – for targeted stress and sleep support when needed

Final Thoughts

Creating healthy habits doesn’t mean perfection. It means showing up for yourself daily, making choices that support your body, and building resilience one step at a time.

Here’s to a year of strength, clarity, and thriving well—together.