New Year, New You? Brenda Watson Reacts to Popular Health Resolutions — And How to Make Them Actually Work

Every January, millions of people make health resolutions with the best intentions.

And every February… most of those resolutions quietly disappear.

Not because people don’t care. Not because they’re lazy. But because most resolutions are too extreme, too stressful, and too disconnected from how the gut and body actually work.

After 30+ years in natural health, here’s what I’ve learned:

Patience creates results.
Consistency creates transformation.
And gut support makes everything easier.

So let’s look at the most common New Year health goals — and how to make each one gentler, smarter, and truly effective.

1. “I Want to Lose Weight This Year.”

Weight loss is always the top resolution. And now, more than ever, people are turning to GLP-1 drugs, 30-day no-sugar challenges, keto, juice cleanses, or extreme diets to make it happen.

Here’s the real issue:

When your meals spike blood sugar out of normal range, whether from sweets or from foods that act like sugar (white bread, pasta, pastries, crackers, snacks), your cravings stay switched on. It becomes nearly impossible to “willpower” your way to better choices, because your appetite hormones are constantly firing.

This is why people end up hungry, tired, and reaching for the very foods they’re trying to avoid.

What about GLP-1 drugs?

GLP-1 medications reduce appetite by slowing gastric emptying and influencing satiety pathways. But long-term success still depends on foundational habits — adequate fiber, protein, hydration, stress regulation, sleep, and motility support. Without these, weight loss often plateaus or returns once the medication stops.

Brenda’s Gut-Smart Approach to Weight Loss

Instead of trying to “fight” sugar cravings, you fix the internal signals that drive them:

• Add soluble fiber before meals to naturally tap down cravings
• Start your plate with protein + color (plants!)
• Pair carbs with fiber or protein to steady blood sugar
• Take a 10-minute walk after meals to smooth glucose spikes
• Prioritize sleep and hydration — they help control appetite hormones

When your gut and blood sugar are supported, cravings fade and sugar stops controlling your choices. It’s reverse engineering: give your body what it needs, and the hard habits get easier.

2. “I’m Going to Exercise More.”

Another great resolution — until people push it to the extreme:

• Going from 0 to daily workouts
• Starting high-intensity training immediately
• Skipping recovery
• Burning out by Week 3

Here’s what the gut knows:

Movement supports digestion, motility, energy, and mood.

Overtraining increases stress, slows motility, and sabotages metabolism.

Brenda’s Balanced Movement Philosophy

You don’t need exhaustion — you need consistency.

• Mix resistance training, cardio, stretching, and rest
• On busy days, a simple 10-minute walk still supports motility and blood sugar
• Choose movement you enjoy — you’ll stick with it
• Start smaller than you think — that’s what your gut and nervous system can actually sustain

Consistency wins every time! When movement feels doable, it becomes a habit instead of a chore.

3. “I’m Going to Eat Better.”

Most people say this… but don’t know what it means. So they jump into:

• No sugar
• No carbs
• No eating after 6
• Cutting dairy, gluten, caffeine, joy
• Or overhauling their entire diet overnight

Here’s the truth:

Eating “better” isn’t about restriction — it’s about supporting your gut, hormones, energy, and blood sugar.

And this is where sugar fits in again.

Where most people go wrong:

They try to cut all sugar and carbs at once. It’s too extreme — the body rebels. The goal isn’t to eliminate sugar — it’s to balance it.

When you eat meals that actually stabilize appetite hormones, your body naturally wants less sugar and fewer ultra-processed foods.

Brenda’s Gut-Smart Eating Approach

Eat in a way your gut loves, and your cravings naturally quiet:

• Add fiber to most meals (this is where diversity begins)
• Include protein to stabilize hunger signals
• Choose colorful plants to feed the microbiome
• Pair starchy carbs with fiber, protein, or fat
• Slow down when eating

When you nourish your gut, you no longer need extreme food rules. Your body shifts from craving sugar to craving balance.

4. “I’m Doing Dry January.”

Dry January has become one of the biggest New Year wellness trends. People want clearer mornings, better sleep, and a reset after the holidays.

And yes — alcohol affects the gut lining, microbiome, sleep quality, and hormone regulation.

The hidden trap:

People often swap alcohol for sugary drinks or desserts, which disrupt blood sugar in the same way.

People often swap alcohol for sugary drinks or desserts, which disrupt blood sugar in the same way.

Brenda’s Gut-Smart Dry January Tips

• Hydrate consistently
• Choose simple, low-sugar mocktails — sparkling water with pomegranate + orange twist
• Add fiber daily to support detox pathways
• Prioritize earlier evenings and wind-down routines
• Use the month to build healthier nighttime habits, not just remove alcohol

When done gently and mindfully, Dry January can help restore gut balance — not just break a habit.

5. The Real Reason Resolutions Fail: Stress

This is the part almost everyone overlooks. Most people begin January already stressed from the holidays, then they layer strict diets, extreme workouts, no-sugar challenges, and unrealistic expectations on top.

And stress is one of the worst things for your gut:

• It tightens the gut-brain axis
• Slows digestion
• Increases bloating
• Disrupts appetite hormones
• Raises cortisol
• Increases cravings
• Slows motility

My Core Message: Stress Less to Succeed More

Extreme resolutions overload the nervous system.
 A calmer, steadier approach works better for:

• Your gut
• Your metabolism
• Your motivation
• Your long-term results

The goal isn’t perfection — it’s progress that feels manageable.

Small changes that compound. Habits that work with your biology, not against it. Choices your gut and brain can actually sustain.

Final Takeaway

Healthy, sustainable change doesn’t come from extremes. It comes from building foundations your gut depends on:

• Fiber
• Hydration
• Movement
• Sleep
• Balanced meals
• A calmer nervous system

Because when your gut is supported, your appetite, energy, cravings, metabolism, and motivation all fall into place.

You don’t need a new you this year — you just need a gentler, wiser approach to the one you already are.

If you enjoyed this information, be sure to subscribe to my newsletter, Brenda’s Gut Health Secrets, delivered to your inbox a few times a month. And follow my YouTube channel for educational videos.