January brings a lot of pressure to “detox” and start over, but the truth is you don’t need a cleanse to reset your body. Your liver, kidneys, lungs, and digestive system are already doing that job every single day. Juice cleanses, detox teas, and extreme restrictions may feel productive, but they often leave you under-fueled, fatigued, and more likely to get injured or burn out.

What your body actually needs is much simpler and far more effective.

1. Sleep (Yes, Really)

Sleep is one of the most powerful recovery tools you have. It regulates hormones, reduces inflammation, supports metabolism, and helps your brain and body reset. If your sleep is off, everything else struggles.

Aim for consistency first. Same bedtime, same wake-up time, even on weekends.

2. Hydration

Most people walk around mildly dehydrated and mistake it for fatigue, hunger, or brain fog. Water supports digestion, joint health, circulation, and energy levels.

No fancy cleanse required. Just drink water regularly throughout the day and add electrolytes if you are active.

3. Protein at Every Meal

Protein supports muscle repair, blood sugar stability, metabolism, and satiety. Skipping it is one of the fastest ways to feel tired, sore, and snacky.

You don’t need perfection. You need consistency.

4. Move Your Body, Don’t Punish It

January injuries spike because people go from zero to all-in overnight. Your body needs movement, not punishment.

Walk more. Strength train smart. Warm up. Respect soreness. Progress gradually.

The bottom line is simple. You don’t need to detox, cleanse, or undo the holidays. You need consistent sleep, hydration, protein, and smart movement. It’s not flashy, but it works, and it sets you up to feel better well beyond January.

That’s exactly why we created the CORE Injury Prevention Program.

Instead of extreme workouts or quick fixes, the program focuses on the fundamentals that actually keep you healthy long term: smart strength training, proper movement mechanics, recovery, and nutrition support. It’s designed to help you build consistency, reduce injury risk, and feel confident in your body without burning out.

If your goal this year is to stay active, move better, and avoid the cycle of stopping and starting, this program was built for you!

Mixed berries are an easy, winter-friendly way to support your immune system and recovery. They’re rich in antioxidants, vitamin C, and fiber, making them a simple staple this time of year. Frozen berries work just as well and are often more accessible in winter.

Why they’re good for you:

Try this: Mixed Berry Yogurt Bowl

Add a mix of blueberries, strawberries, raspberries, and blackberries to a bowl. If using frozen berries, let them thaw slightly. Top with plain Greek yogurt, a drizzle of honey if desired, and a sprinkle of chia seeds or nuts.

Simple, nourishing, and easy to make year-round 🫐

The Split Squat is one of the best lower body exercises for injury prevention. It builds glute strength, hip stability, and quad control while improving balance and single-leg strength that carries over to daily life and sports.

This is a CORE staple for runners, lifters, pickleball players, and busy parents alike.

Modify: hold a wall or chair, shorten stance, reduce depth
Progress: add dumbbells, elevate rear foot, slow the lowering phase

Simple, effective, and highly adaptable.

If there’s one habit I love recommending in January, it’s a daily walk. After the holidays, routines are off, motivation can feel low, and jumping straight into intense workouts often backfires. Walking is simple, accessible, and one of the easiest ways to start moving again without overwhelming your body.

A short daily walk supports your joints, circulation, and energy levels while also helping manage stress and clear your head. It’s a chance to step away from your desk, get some fresh air, and move with intention instead of pressure.

Why it matters:

Try this:
Commit to a 10–20 minute walk each day. No pace, no expectations. It can be outside, on a treadmill, or even split into shorter walks throughout the day. The goal isn’t to do more. It’s to show up consistently.

Sometimes the simplest habits are the ones that carry you the farthest 🚶‍♀️

I’d love for you to join me for Walk with a Doc right here in Princeton. Each walk starts with a quick health chat, then we head out together for an easy stroll where you can ask questions, connect, and enjoy some fresh air. It’s a fun, relaxed way to get moving and learn something new at the same time. No special gear needed, just bring comfortable shoes and yourself.

Next walk: Wednesday, January 14 at 12:00 PM
📍 Community Park South (parking lot between John Street and Race Street, near the dog park)

Got a question about recovery, movement, or wellness? I’d love to hear from you.