January is a natural time to reset, but with so many different ways to approach it, how do you know which one is right for you? What we know is this: seeing and feeling results quickly is highly motivating, so finding a way to do this in a balanced way is key to building momentum and keeping it. Instead of focusing on a single extreme hack or punishing restriction, try a holistic approach with some of our tried-and-tested ways to help you feel better fast – and actually sustain it. Whether your goal is to lose body fat, feel more energised, or clean up your gut, the real magic comes from having a period of time devoted to feeling good, and then carrying forward healthy habits that work for you.
If you want to lose body fat...
Nutrition: The Metabolic Reset, a 21-day plan that helps you kickstart your body composition goals with our targeted 4-5-4 nutrition method.
Fitness: Strength and HIIT. Focus on one good-quality HIIT workout each week where you go all out to help you preferentially lose body fat. From there, use consistent strength training to build metabolically active muscle.
Mind: Chronic stress wreaks havoc with sleep and blood sugar and makes it harder to lose fat, so if you’re highly stressed, managing this is key. Try practices like breathwork, mindfulness, yin yoga or meditation – whatever works for you is the best one to choose. You don’t need to master it to see an impact; even 5 minutes each day can help you calm your mind.
Supplements: There is no supplement that “burns” body fat, but there are supplements that can help support blood sugar, which is a crucial step. Try the Gut + Metabolism Duo, which has Essential Fibre+ and Metabolic Fix. If you need support for a stressful lifestyle, add Enhanced Nootropics to support the nervous system.
If you need a gut reset...
Nutrition: The 28-Day Complete Reset, a four-week plan to help restore the gut and renew your system. The first two weeks are a gentle prep before you jump into a fasting-mimicking-style week to encourage digestive rest and rejuvenation. You’reeased out in week four and ready to hit the ground running.
Fitness: Combined cardio and strength – but time and intensity matter. Endurance cardio has its benefits, but it can also come with a myriad of unwanted effects on the gut. Long-distance running can increase inflammation and intestinal permeability, so keeping sessions short and moderate is key to supporting your gut. Try something with impact as well – running, skipping, calisthenics, for example – as this will help gut motility. Keep your strength training to help support inflammatory balance, blood sugar, and microbial diversity.
Mind: You’ll see a pattern here, because no matter what your goal is, managing chronic stress is essential. But when it comes to the gut, MBSR gets the gold. Studies have shown that 8 weeks of mindfulness-based stress reduction in adults with IBS led to a clinically meaningful reduction in IBS symptom severity versus control, with benefits maintained at the 6‑month follow‑up.
Supplements: The Reset comes with supplements, but if you need an extra microbial boost, try GI Cleanse to help nourish beneficial bacteria and combat imbalance, and Essential Fibre+ if you know you struggle to get enough.
If you feel puffy, tired, and inflamed...
Nutrition: The Complete 10-Day Reset, our new plan to help you reset quickly. With gut, energy, and lymphatic support, this programme is a holistic, healthy version of your quick fix.
Fitness: There are many reasons why you may feel this way, so start by taking a bit of an inventory. Have you been overtraining? Not training enough? Do you get out to walk in the day? Whatever it is for you, feeling like this usually means your body craves balance. So, start with seeing how you can even out the spread between cardio, strength, and recovery. Make sure you’re getting fresh air and plenty of steps, and keep using your body gua sha once the Reset is over.
Mind: More of a mind–body action here but trying something more visceral than just meditation is often best. Try combining an evening stretching routine, with a little breathwork, some lymphatic drainage, and legs up the wall to help you get deep into recovery mode.
Supplements: The Reset comes with a supplement kit, but adding Essential Magnesium can help support a tired, under-recovered mind and body.
