5 Sustainable Habits for a Lasting Health Reset in Midlife

It’s January, and the pressure is intense. Everywhere you look, there’s a new challenge, a harsh detox, or an "all-or-nothing" diet promising an impossible quick fix. But as a Physician Assistant and founder of the Cordillera Wellness Collective, I'm here to tell you: That is not how we achieve true, lasting health.

My goal is to guide you away from that old, unsustainable mentality and toward a reset that feels like self-advocacy and self-love, not a chore.

This year, let's focus on the long game. It’s about what we do consistently, not just what we do for a day. Here is your ultimate guide to a New Year's Reset for perimenopause and beyond.

1. Shift Your Mindset: Focus on Consistency, Not Immediate Gratification

The single biggest mindset shift I guide my clients to make is simple: We are looking for the long term, and that’s okay.

January should be about setting intentions for the year ahead and reflecting on the year previously to keep your goals in check. The 'all-or-nothing' dieting mentality sets you up for failure after three weeks. If you have a bad week, it doesn't mean you give up. You embrace that week, read good books, and then, when you have more energy, you try a new dinner recipe or lift heavier in the gym.

2. Learn to Lift Weights (Your #1 Longevity Tool)

If I had to choose just one high-impact habit for prevention and longevity in midlife, it would be this: Learn to lift weights.

It’s never too late to start, but now is the time to learn! After our 40s, we lose muscle faster than we build it. Building and maintaining muscle mass is so important because muscles protect our bones. With ½ of women experiencing an osteoporosis fracture in their lifetime, learning to lift weights is a crucial step for sustainable health and protecting your body for decades to come.

3. Redefine "Reset": Add, Don't Take Away

For many, a New Year’s Reset means deprivation, removing food groups or doing juice cleanses. My functional medicine approach flips this entirely. I want to focus on things we can ADD to your routine, not what we are removing.

Ask yourself:

• What new, healing foods can I add for my hormones and gut health?

• How can I add more fiber to nourish those good gut bacteria?

• How can I better protect my sleep schedule?

  
  

Focus on the foundation of longevity and health, and remember to add a fun treat in there, too! A nail visit, a facial, or a fresh blowout? Do it! 

4. Listen to Your Body’s Hormonal Rhythm

During perimenopause, our hormonal cycles can be erratic, making it all the more confusing to follow rigid training plans.

The most powerful advice I give women for navigating these hormonal fluctuations is to listen to your body and be kind to yourself.

If your body needs a restorative day with yoga or a larger comfort meal during what feels like a late luteal phase, then it’s okay to do it. If your best that week is just getting up, going to work, and having three meals a day, then GREAT! If your best is hitting a personal record in deadlifts, AMAZING! Keep it interesting.

5. Prioritize Your Own Energy and Self-Care

A foundational habit for lasting change is to focus on self-advocacy and protecting your own energy.

When you feel overwhelmed, your best effort is simply showing up for yourself. Since we are focusing on adding nourishment and focusing on the long term , remember that a bad week doesn't mean you give up. It means you reset and come back to your consistent habits, because that’s what truly matters.

Ready to Ditch the Quick Fix and Embrace Sustainable Health?

If you are ready for a Wellness Reset that is defined by nourishment, self-love, and lasting health, the Cordillera Wellness Collective is here to partner with you. We specialize in using a functional medicine approach to help midlife women achieve longevity and strength.

If you live in California and are ready to partner with an expert to design a sustainable plan for the year ahead, I invite you to book your complimentary Fit and Focus Call today.