Author: Georgie Murphy, SISTERLY Nutritionist & Gut Health Expert (MSc DipNt mBANT mNTOI )
Estimated Read Time: 4-5 minutes
Summary
- Most New Year’s resolutions fail because they rely on extreme, unsustainable change.
- Real, lasting health comes from small, consistent habits.
- A longevity mindset is about protecting your energy, strength, hormones, and brain health.
- Key foundations include gut health, protein, muscle building, colourful whole foods, and regular YOU-time.
- A quality multinutrient helps cover common nutrient gaps created by modern diets, stress, and lifestyle demands.
It’s nearly the end of January and it’s déjà vu. New year, New me and all of the mental commitments, goals and let’s face it, pressures that come with it.
The Data
By February, data has shown that 64% of individuals have given up their new year's resolutions, with 23% quitting in the first week. And according to data from Strava, the running and cycling community app, motivation tends to drop off with speed in the new year. After reviewing over 31.5 million January workouts globally, they found that the second Friday of January is when many people start to fall off track, earning it the nickname “Quitters’ Day (so if you've successfully passed this hurdle, well done, and if not, don't stress!).
The Issue
Many of us have great intentions and it’s not about being lazy - far from it. Rather the approach is unsustainable. New year goals are usually built around deprivation, rigid rules, or unrealistic expectations. They demand perfection but when life gets busy they fall apart.
True change comes from small, consistent habits, otherwise it’s too easy to get overwhelmed and burnt out. Real, lasting health doesn’t come from dramatic resets. It comes from building foundations that quietly support you, year after year.
As James Clear perfectly put it in his book Atomic Habits:
“Success is the product of daily habits - not once-in-a-lifetime transformations. You don’t have to be perfect. You just have to be consistent.”
The Approach
So instead of focusing on a brand-new version of you, what if 2026 became the year we all invested in the long-term version of ourselves?
- The one who wants sustained daily energy at 40, 50, 60 and beyond
- The one who wants strong bones, steady hormones, clear thinking
- The one that wants a body that keeps up with life
If we can shift one thing this January it’s thinking about what we can add to our day to result in actual, sustainable health. Adding nourishment, support, connection, community - because longevity isn’t built on extremes, it’s built on habits you can keep.
The Foundations
One of the most powerful things we can do for our long-term health is build a strong nutritional foundation. No quick fix, daily habits that stack up:
- Start the day with a protein-rich breakfast (20-25 grams of protein) to support muscle, blood sugar balance and metabolism
- Focus on your gut - think whole foods (less highly processed), fibre, fermented foods, and eating in a calm environment to maximise digestion and absorption of nutrients
- Build muscle mass to maintain balance, strength, and independence, all to reduce fall risk and improve bone density
- Eat different coloured vegetables - change your weekly shopping basket for more variety, goal 8 portions/day
- Introduce more YOU time into your day - being in nature, meditation, lunch with no laptop, time with friends, read 2 pages of a book
- Add a high quality multinutrient to help give the body the strong nutritional foundation it needs
The Power of a Quality Supplement
Changes in food production, dietary patterns, and lifestyle factors like stress and low sunlight exposure make it easy for nutrient gaps to develop, even among people eating balanced diets.
SISTERLY can help bridge the gap, complimenting our diet and lifestyle in an easy one-a-day sachet. Providing 23 essential nutrients specifically designed for women to support energy, hormones, immunity, skin, sleep and bone health.
Final Thoughts
Longevity isn’t just about adding years, it’s about adding quality to those years.
So for 2026 and beyond, forget the overhaul. Instead, ask yourself:
“What foundations am I building for future me?”
Because the best version of you isn’t created in 30 days. It’s built gently, consistently, and sustainably over a lifetime.
