A nourishment-first approach to rebuilding your body, mind, and life.
It’s a new year, and you’re ready to reset. You want steadier energy, stronger workouts, and confidence in your body again. That natural instinct? It’s right.
Wanting a fresh start is normal. The problem is that modern wellness culture has turned the idea of a “reset” into punishment. Seven-day fasts. Detox drinks. Endless restrictions.
This puts you into the same cycle: excitement → burnout → guilt → quitting.
Here’s the truth: Your new year resets fail because they’re built on deprivation, not nourishment.
What actually works is nourishing your body with what it’s begging for. More nutrients, more sunlight, more rest, more strength. Not less. More.
You’re not broken. You’re undernourished. And when your body doesn’t have what it needs, it can’t give you the energy, mental clarity, motivation, or emotional stability you’re looking for.
So this year, instead of starving yourself into a new beginning, choose to nourish yourself into a new year by resetting your…
- Mind
- Nutrition
- Sleep
- Movement
- Environment
- Tribe
- Routine
- Purpose
This guide will show what actually works through eight simple, foundational new year resets that create momentum, real change, and long-term radical health.
A Different Kind of Reset
Millions of people set goals at the beginning of the year, yet only a small percentage are still making progress by February. Not because they don’t care, but because most “resets” ask for too much, too fast, with no support for real life.
They assume you’ll be perfectly motivated, and they don’t plan for travel, stress, kids, work, or bad nights of sleep. They rarely explain how to keep going once the initial excitement fades.
This year, you’re doing it differently. No punishment. No deprivation. Just nourishment, structure, and consistency that actually sticks.
Your New Year Reset in 8 Steps
1. Reset Your Mind
Every lasting transformation begins long before you tweak your diet or step foot in the gym. It starts with how you think about yourself, your health, and what’s possible in your life.
Most people try to change their behavior while keeping their identity the same. They think: “I’m not disciplined… I’m trying to eat better.”
But the people who stick with change think differently: “I’m someone who takes care of my body.”
This is non-negotiable. Your habits follow your identity. If you see yourself as someone who ‘tries’ to eat better, you’ll keep trying. If you see yourself as someone who actually takes care of their body, you’ll actually do it.
Are you someone who is trying to do it? Or are you someone who IS doing it? Choose your identity now.
How to reset your mind in 2 steps:
Step 1: Choose your identity sentence
Write one identity sentence that is believable and inspiring, such as:
- I am someone who fuels my body with real food.
- I am someone who keeps promises to myself.
- I am someone who walks outside every day.
- I am someone who trains for strength, not punishment.
- I am someone who builds health with consistency.
Step 2: Connect it to a “why” that matters to you
Write your why in one sentence (not a “should,” but a “want):
- “I want steady energy so I can show up for my kids.”
- “I want to feel calm in my body again.”
- “I want to feel strong and capable.”
- “I want to stop living on a blood sugar rollercoaster.”
When motivation dips (and it will), you’ll need something deeper than hype to keep you steady. Your identity and your “why” will carry you through the messy middle of your new year reset.
Tip: Put these sentences somewhere you’ll see it every day, like your notes app, a sticky note, or your bathroom mirror.
2. Reset Your Nutrition
Your body runs on nutrients, not willpower. If you want better sleep, steady energy, a calmer mood, improved digestion, stronger workouts, balanced hormones, or a higher quality of life overall, it all starts with what you eat.
An animal-based approach is not about perfection. It’s about building meals around nutrient-dense, simple foods that the human body thrives on. Think real foods with high-quality protein, supportive carbohydrates, and nourishing fats.
This style of eating is how humans fueled themselves for generations, long before nutrition became confusing.
How to reset your nutrition in 2 steps:
Step 1: Build balanced meals
Use a simple formula: pick a protein, pick a carb, and add a fat.
- Protein: meat, organ meat, seafood, eggs, dairy, bone broth
- Carb: fruit, honey, white rice, sweet potatoes
- Fat: suet, butter, ghee, tallow, lard, egg yolks, bone marrow
Step 2: Support your gut health
- Reduce common food irritants: alcohol, beans, nuts, raw vegetables, grains
- Prioritize collagen and gelatin: stews, soups, bone broth
- Add fermented foods: kefir, pickles, yogurt
- Take colostrum for additional support.
Tip: If you only do one nutrition change this week, eat breakfast within an hour of waking and build it around protein + carbs + fat.
Learn More: Ultimate Guide to the Animal-Based Diet
The Missing Piece: Organs
This is the missing piece you’ve been searching for.
You’re not just hungry. You’re undernourished… not in calories, but in the micronutrients your body is screaming for to function at its best.
When your body runs low on key nutrients, everything suffers. Fatigue that won’t give. A libido that’s disappeared. Moods that swing without warning. Recovery that takes days instead of hours. Frequent illness. Brain fog you can’t shake.
You’ve tried eating “clean.” You’ve added supplements. You’ve done the smoothies and the salads. And still, something feels off.
Here’s what’s missing: organ meats.
Organ meats like liver are uniquely powerful because they contain a dense spectrum of bioactive vitamins, minerals, and amino acids in forms your body recognizes and uses at levels that make them a true superfood.
This isn’t theory. This is how humans nourished themselves for generations. Nose-to-tail eating wasn’t a trend. It was survival. It was thriving.
When you consistently nourish yourself with organs and other real foods, your whole life runs better. Not because you found a shortcut, but because your body finally has what it needs to do its job.
Your energy stabilizes. Your recovery accelerates. Your immune system strengthens. Your hormones balance. Your mind clears.
If you only make one nutrition change this month, this is it.
Tip: Start your day off right by taking Beef Organs first thing in the morning.
Learn more: Is Beef Liver Better Than a Multivitamin?
3. Reset Your Sleep
We all know what it feels like to wake up after a poor night of sleep. Everything is harder: cravings are louder, motivation is lower, patience is thinner, and workouts feel like a chore.
Fix your sleep, and you fix everything downstream. Better hormones. Stronger workouts. Sharper focus. You can’t out-supplement or out-discipline poor sleep.
Here’s where you start:
- Aim for 7–9 hours
- Keep the same bedtime and wake time daily (even on weekends)
- Set nighttime boundaries: turn off devices, dim lights
- Eat a balanced dinner (not too light, not too late)
- Keep your bedroom cool, dark, and quiet
Tip: Drink bone broth before bed. It contains glycine, an amino acid that may support relaxation and sleep quality.
Learn more: 15 Proven Tips For How to Improve Sleep Naturally
4. Reset Your Movement
Many people swing between extremes: inactivity followed by too much, too soon, which leads to burnout or injuries.
Your new year reset is not about punishing your body. It’s about training with purpose and building a sustainable regimen that supports longevity.
How to reset your movement:
- Move slow (daily if possible): walk, jog, hike, play, stretch, garden
- Lift heavy things (2–3 times per week): strength training builds resilience and supports long-term metabolic health
- Move fast (1–2 times per week): sprints or HIIT
Movement should make you feel stronger, not depleted. You’re building a body you can live in for decades.
Tip: Schedule your workouts like appointments. If it’s on the calendar, it’s more likely to happen.
5. Reset Your Environment
Humans weren’t designed to spend 90% of their lives indoors, under artificial lighting, breathing stale air, and staring at glowing screens. Spending time outside, surrounded by nature, supports your circadian rhythm and will enhance your mood, energy, and sleep quality.
How to reset your environment:
- Get sunlight every morning
- Spend more time outside during the day (even for a few minutes)
- Watch the sunset
- At night, use “night mode” to reduce blue light exposure
- Use blue light blockers if you’re on screens after sunset
Your nervous system will appreciate a breather. Sometimes “health” is as simple as returning to the environment your biology expects.
Tip: Schedule your daily walks around sunrise and sunset to support your circadian rhythm.
Learn more: How To Get Enough Vitamin D During Winter (Why It’s So Important)
6. Reset Your Tribe
You cannot build a healthy life alone. Community is one of the strongest predictors of longevity, happiness, and consistency.
If the people around you normalize inactivity, poor sleep, constant takeout, and stress, it’s harder to live differently. If the people around you normalize sunlight walks, home-cooked meals, and strength training, health becomes normal too.
How to reset your tribe:
- Spend more time with supportive people who energize you
- Make new friends at the gym, farmer’s market, or church Choose activities that support your goals: picnics, walks, fitness classes
- Join a community (such as the Heart & Soil Community) that shares your values
Your environment isn’t just light and screens. It’s people, and the right people make consistency feel natural.
Tip: Download our free Community App (Apple or Android), or use a browser.
7. Reset Your Routine
You do not need motivation; you need structure.
Routines turn “good intentions” into automatic habits. When a habit is anchored to a predictable cue, it stops requiring constant decision-making.
Your goal is not to create the perfect routine. It’s to create a routine you can keep even when life is messy.
Write out your routine. You can start with a simple, three-part day. Here’s one simple example to show how this can look in real life.
- Morning Routine: walk outside, eat within an hour of waking, take supplements
- Midday Routine: short workout, smoothie
- Evening Routine: no screens after 9pm, a few minutes of stretching or yoga, a quick check-in: “What’s my one win today?”
The best routine for your new year reset is the one you can repeat. Consistency beats intensity.
Tip: Prioritize your morning routine when willpower is higher and fewer distractions are likely to arise.
8. Reset Your Purpose
When your health is not where you want it to be, it’s easy for goals and passions to fall by the wayside. You might even forget what you care about because you’re just trying to get through the day.
Purpose becomes more possible when your body is nourished and your mind is clear and resilient.
To reset your purpose, ask yourself:
- What brings me the most joy?
- How can I be more present for my family and friends?
- What’s on my bucket list?
- What do I want to be remembered for?
With health, you’re free. Articulating your purpose helps you build a life that feels worth taking care of.
Tip: Try this exercise to discover your purpose step by step.
How to Get Started (Without Sabotaging Yourself)
You don’t need to overhaul everything on January 1st.
You need one habit. One small, repeatable action that builds momentum.
The people who win don’t start with perfect routines. They start with one thing they can do consistently, even on messy days. Then they add another. Then another.
Here’s how you build habits that stick: answer what, when, where, why, and how before you start. James Clear calls this the “2-Minute Rule” in
Atomic Habits. Start with the smallest version of your habit so you can build consistency first, intensity later.
Here’s an example of how to create a habit for daily walking:
Download: Walking Habit Template
And another for creating a habit to take supplements:
Download: Supplement Habit Template
Now it’s your turn! Save this and fill it out:
The Slip-Up Plan
Most resolutions don’t end because people “don’t care.” They end because a slip-up triggers shame, and shame triggers the “what-the-heck” response: “I blew it, so I might as well quit.”
Slip-ups will happen. So you need a plan before they do.
Your new year reset rule: If you miss a day, you do not “start over on Monday.” You resume the routine at the next meal or the next morning. The next opportunity.
Slip-ups are not proof you’re failing. They’re proof you’re human. And beginning again is proof you can do it.
Conclusion
You don’t need a harsher plan. You need a smarter one. Real change doesn’t come from restriction or willpower. It comes from building a life that supports you.
Here’s the reset, clearly:
- Mind: Start with your why. Change how you see yourself.
- Nutrition: Eat real food, consistently, with balanced meals.
- Sleep: Protect your evenings and prioritize 7–9 hours.
- Movement: Build strength and mobility you can sustain for decades.
- Environment: Get outside. Audit your light exposure.
- Tribe: Choose accountability and intentional connection.
- Routine: Stack small, repeatable habits into your day.
- Purpose: Build a life your health can actually support.
This is your turning point. You’re not wasting it. Start small, stay consistent, and step into who you’re capable of becoming. You deserve to feel this good.
Your new year reset isn’t a week-long event. It’s the beginning of becoming who you’re capable of being and reclaiming your birthright to radical health.
Now go get it.
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