People have long used January as a time to overhaul their diet and lifestyle habits, but many resort to deprivation to achieve this. Here’s our guide to a healthy reset.
Right. It’s mid-January and, buoyed by a mix of guilt and good intentions after a week or two of Christmas chocolates, wine and festive excess, you may have plunged headfirst into a punishing set of resolutions: get fit, detox, eat clean, be better.
The chances are that some of them may already be faltering. That’s hardly surprising. After a period of indulgence, the temptation is often to respond with a dramatic reset: strict rules, sudden restrictions, a wholesale overhaul of habits. The logic is familiar enough — if December was about excess, January must be about denial.
The problem is, these kinds of sharp, all-or-nothing changes are tremendously difficult and painful to sustain. It’s hard to keep up motivation for something that feels like a punishment. January is cold and often financially tight, a time when most lean towards rest and comfort rather than rigid self-discipline.
That said, wanting to feel healthier is far from misguided. But suspecting there had to be better ways to reset, we spoke to experts to find out what they might be, and how to do them right.
Are January detoxes necessary?
In short, no, not really. The body already has very effective and sophisticated detoxification systems in place — the liver, kidneys, gut, lungs and skin are constantly neutralising and eliminating waste in the body.
But, while a detox or reset isn’t essential for health, for many people it can be useful.
Modern diets are often high in calories but low in micronutrients, with frequent snacking and constant insulin stimulation,” explains Charlie Gray, performance nutritionist at food and drink company EXALT. “Combined with high stress levels, this can contribute to sluggish digestion, energy fluctuations and persistent cravings.”
A short, well-designed reset can help those feeling sluggish, bloated, tired or disconnected with their usual habits or routine, by reducing digestive workload, improving hydration, increasing intake of antioxidants and plant compounds and improving awareness of hunger- versus habit-driven eating.
Emily Somers, registered associate nutritionist and behaviour change coach at online healthcare company Voy, recommends thinking of it less like a detox and more like a pause: “It creates space to reduce inputs that may be burdening the body and to reintroduce supportive routines,” she says. “Sometimes the biggest benefit is awareness — taking the time to notice how certain foods, stress levels or sleep patterns affect how you feel day to day.”
Can you ‘reset’ the body by changing what you eat and drink?
Of course, the body doesn’t have a literal reset button, but what food and drink can do is reset behaviours and the physiological load placed on various systems.
Periods of high intake of ultra-processed foods, alcohol, salt and sugar increase digestive demand, blood sugar instability and inflammation. “Temporarily simplifying intake and prioritising hydration and nutrient density can help the body function more efficiently,” explains Charlie.
Rather than a detox in the traditional sense, a reset is better described as a metabolic pause, he says. By reducing harder-to-digest foods and replacing them with nutrient-rich, easily absorbed options, the body can redirect energy away from digestion and towards repair and balance.
The focus, Emily says, should be on being selective rather than restrictive: “Prioritise hydration, fibre-rich whole foods, adequate protein and regular meals — supporting digestion, blood sugar balance and sleep rather than cutting entire food groups or meals.”
Your focus should be on changing what goes into your body, not cutting down the quantity.
Read more: Emily Kerrigan’s New Year nutrition hacks
How long should you do a reset for?
The key thing to remember here is that a reset shouldn’t feel like restriction. “It should be supportive and calming, not depriving” Charlie assures. Keep the duration short, ensure sufficient energy intake and include protein throughout.
“Cleanses that include balanced macronutrients are far less likely to cause the fatigue, headaches and blood sugar crashes,” he adds.
Consistency and quality matter far more than extending the length of time, so a reset lasting three to five days is optimal for keeping it light, healthy and sustainable.
What to expect during a reset
Although responses to a reset will vary naturally depending on how radical a change from your usual diet the reset is, caffeine intake and metabolic health, there are some common patterns:
Days 1-2:
- Body adjusts to new fuel sources and meal structure.
- Mild hunger common, especially for frequent snackers.
- Lighter digestion as the gut processes less fibre and solid food.
- Temporary withdrawal symptoms (headaches, fatigue, reduced focus) from caffeine or sugar, typically short-lived.
Days 3-5:
- Energy levels stabilise, with improved blood sugar regulation reducing cravings and energy dips.
- Reduced bloating as digestive load decreases and hydration improves.
- Mental clarity and focus improve.
- Appetite stabilises, with fewer impulsive food cues.
- Greater awareness of true hunger vs emotional or habitual eating.
Read more: Prioritising wellness this year? These are the five trends set to define 2026
How to reset the body with food and drink
For the reset to work, it needs to be realistic. Extreme and overly restrictive rules will only add stress, working against the body’s natural ability to rebalance.
Emily recommends focusing on “micro habits” — simple additions that fit easily into your day. For example, drinking a glass of water while you wait for the kettle to boil.
“Keep meals nourishing and enjoyable, allowing for flexibility and pay attention to how you feel rather than following rigid guidelines,” she explains.
Follow Emily and Charlie’s expert tips for a successful body reset:
- Hydration: Drink enough water (around six to eight glasses a day) to support kidney function, digestion, circulation and energy levels.
- Fibre: Aim for 30g of fibre per day from vegetables, fruits, legumes and whole grains to support gut health and regular bowel movements.
- Protein: Include adequate protein to support liver function, fullness and blood sugar stability, reducing energy crashes and cravings.
- Alcohol: Reduce alcohol intake temporarily to allow the liver to focus on repair and balance.
- Blood sugar balance: Eat regularly and combine carbohydrates with protein, fat and fibre to stabilise blood sugar, preventing spikes and dips in energy, mood and hunger.
- Sleep: Prioritise sleep, as deep sleep is when much of the body’s repair work happens, including hormonal regulation.
- Gentle movement: Activities like walking, stretching or yoga can support circulation and lymphatic flow.
- Stress management: Reduce stress through deep breathing, time outdoors or mindfulness — chronic stress can negatively affect digestion and detox pathways.
- Keep meals simple: Avoid decision fatigue by keeping meals simple and familiar.
- Mindful eating: Slow down at mealtimes to improve digestion and overall wellbeing.
Feature image: Pexel
