Ditch the New Year Fads: How to Build Sustainable Healthy Habits That Last

Let’s talk about something that really bugs me: the whole "New Year, New You" mindset.

This time of year, it’s all too easy to get caught up in fad diets and extreme exercise routines. But the truth is, these quick fixes don’t work—especially if you’re dealing with chronic symptoms like low energy, gut issues, or stubborn weight.

The good news? Sustainable habits do work, and they’re a much healthier and more realistic way to create lasting change. Here are some of my top tips to help you get started.

The Most Effective Way to Build Sustainable Healthy Habits

Forget the fads. Instead, focus on small, consistent changes that fit into your lifestyle. Here’s how:

1. Eat Three Balanced Meals a Day

Skipping meals or restricting food is a recipe for blood sugar crashes, low energy, and binge eating later on. Eating three balanced meals a day keeps your energy levels stable and your metabolism humming.

2. Start Your Day with a High-Protein Breakfast

Protein in the morning is a game-changer. It keeps you full for longer, supports steady energy, and helps avoid mid-morning hunger or sugar cravings.

Need ideas? Click here to download my free guide of 10 High-Protein Breakfast Recipes.

3. Don’t Cut Out Carbs Completely

Carbs are often unfairly demonised, but they’re essential for energy and overall health. The key is choosing better sources like oats, brown rice, or sweet potatoes.

4. Move Your Body in a Way You Enjoy

You don’t need to spend hours at the gym to be healthy. Find activities you love—whether it’s walking, dancing, or yoga—and aim for consistency instead of perfection.

5. Prioritise Sleep

After a season of late nights and parties, it’s time to reset your sleep routine. Aim for 7–9 hours of sleep per night, go to bed at the same time each night, and create a relaxing wind-down routine to improve sleep quality.

Why Quick Fixes Don’t Work

Most people who turn to quick fixes are trying to address long-standing issues like:

• Hormonal imbalances

• Gut health problems (think bloating, IBS, or reflux)

• Fatigue and energy slumps

• Stubborn weight

  
  

Here’s the thing—quick fixes don’t address the root cause of these problems. Instead, they mask symptoms or provide temporary results, leaving you stuck in the same cycle.

Get to the Root Cause

If you’re dealing with chronic symptoms, the body is sending you signals that something is out of balance. As a Nutritional Therapist, I use a functional medicine approach to uncover the root cause of your health issues.

This includes:

• In-Depth Health Assessments: To understand your unique symptoms, lifestyle, and medical history.

• Functional Testing: Advanced tests (not available on the NHS) to get clear insights into what’s going on in your body.

  
  

By understanding what’s happening at a deeper level, we can create a personalised plan that works for you.

Lisa’s Recipe: Berry Protein Pancakes

Because healthy eating doesn’t have to be boring, here’s one of my favourite high-protein breakfast recipes!

Ingredients:

• 2 eggs

• 1 scoop of vanilla protein powder

• ½ cup rolled oats

• ½ cup Greek yoghurt

• ½ cup mixed berries (fresh or frozen)

• 1 tsp baking powder

• Coconut oil for frying

  
  

Instructions:

1. Blend the oats, eggs, protein powder, Greek yoghurt, and baking powder until smooth.

2. Heat a non-stick pan with a little coconut oil over medium heat.

3. Pour the batter into small pancake shapes and cook for 2–3 minutes on each side, until golden.

4. Serve with mixed berries and an optional drizzle of honey or maple syrup.

Enjoy!

Lisa Dack - your Nutritional Therapist

Make this the Year You Feel Good for Good

You don’t need another quick fix. You need a plan that works for you.

If you’re ready to take control of your health, I’d love to help. Together, we can create a personalised nutrition plan that addresses the root cause of your symptoms and fits into your lifestyle.

Click here to book a free chat with me.

About Me

I’m Lisa Dack, a registered Nutritional Therapist specialising in gut health, hormone balance, and sustainable weight management. I work one-to-one with individuals to uncover the root causes of their symptoms and create personalised nutrition plans that fit seamlessly into their lifestyles. Whether you’re struggling with chronic fatigue, digestive issues, or hormonal imbalances, I’m here to guide you toward lasting health transformations. Let’s work together to help you feel your best.