Skip the Cleanse. Rethink the Resolution. Refocus on what works!
By the time we reach New Year’s Eve, many of us feel a bit off — puffy, foggy and inflamed! From Thanksgiving to New Year’s, we collectively master the art of sitting more, sleeping less, and consuming extra. Add in cookies, cocktails, treats, late nights, and just enough stress to keep cortisol pumping, and like magic, holiday bloat appears.
It makes sense that when January hits, two familiar characters emerge: The Resolution. “I swear, 2026 is the year I finally lose those 10 pounds.” And, the Cleanse. “I just need to detox for a few days.”
Both are well-intended. After all, we’re uncomfortable and maybe even feeling a little guilty. We’re seeking some sort of relief. While our intent may be noble, our methods are flawed.
Let’s start with resolutions. Big outcome goals sound motivating, but they quietly skip over the part that actually creates change. Outcomes don’t change behavior. Daily actions do. Saying “I want to lose 10 pounds in 2026” or “I’m going to get fit” doesn’t tell your nervous system what to do tomorrow morning, at lunch, or when you’re exhausted at the end of the day. When goals live only in the future, they just loom ahead but never within grasp.
Now cleanses. These are the nutritional equivalent of yelling at your body to “drop and give me 50.” Research is pretty clear on this: extreme short-term interventions don’t lead to sustainable metabolic or gut health improvements. In fact, highly restrictive cleanses often backfire. They disrupt blood sugar regulation, increase stress hormones, and set up a classic yo-yo effect. You “detox” for five days, feel virtuous and miserable, then rebound hard when real life resumes. Nothing about that teaches your body trust or stability.
Here’s the uncomfortable truth. Your body does not need to be punished back into health. What it does need is a reset.
A reset isn’t dramatic, but it’s very focused. And it works. A New Year’s Reset is about recommitting (with gusto) to foundational behaviors that reduce inflammation and restore rhythm. It’s recalibrating or fine-tuning how your days actually run.
For the first week of January – move your body every day. Walking counts. Strength training matters. Consistency beats intensity in the long run, but early focus helps reestablish momentum.
Fill up on fiber-rich foods. Plants, legumes, whole grains, nuts, and seeds all support metabolism, inflammation control, and even mood. Add protein and healthy fats so blood sugar doesn’t ride a rollercoaster.
Cut back on refined sugar and ultra-processed foods. It doesn’t have to be forever or perfectly. It just needs to be long enough to let your system exhale.
Prioritize sleep like it’s non-negotiable, because hormonally speaking, it is.
Take a serious look at alcohol. January is a powerful window to reduce or remove it and notice how much better your body feels when inflammation isn’t constantly being poked.
Rebuild routines that help you unwind instead of rev you up. Stress management isn’t a luxury. It’s a necessity.
These things sound simple. That’s deceptive. Simple does not mean easy.
I see it every year: One focused week on the basics and inflammation drops. Bloat eases. Energy improves. By the end of January, those habits feel less like effort and more like default. And you’ll be operating from a healthier baseline.
That’s how 2026 outcomes actually happen. Not through a cleanse. Not through white-knuckled resolutions. But through a reset that respects how bodies and brains really work.
If you want support doing this, the JCC has some smart ways to help you lock it in: Personal training packages, a 30-day nutrition coaching kickstarter, and a new mental fitness boot camp designed to help behaviors stick—even when the next holiday or high-stress season hits.
The invitation is simple. Don’t wait. Don’t detox. Don’t declare a resolution you will break.
Refocus. Reset. Shake off the holidays and build a routine going forward.
Happy New Year! Reach out to learn more.
Carolyn Kontos
Carolyn Kontos, MS, ACC, Leadership and Wellness Coach, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]
