Fresh Habits for Spring

Old Keys Don’t Unlock New Doors – Is it Time for a Reset?

Feeling a bit ‘off’ after the winter months? If what used to work, for energy, weight, or cravings suddenly isn’t cutting it, you’re not alone. Your body changes over time, and so should your approach to health because old keys don’t unlock new doors. 

Check the list below – do any of these sound familiar?

✔ Your jeans have mysteriously shrunk (again).

✔ Energy levels crash by mid-afternoon.

✔ Bloating, cravings, or stubborn weight won’t budge.

✔ Mood swings make surprise appearances.

✔ The habits that used to work just aren’t anymore.

If you nodded along to any of these, don’t worry – your body is just signalling that it needs a reset. Instead of falling back on old routines that no longer serve you, it’s time to create new habits that align with what your body needs right now.

Read on to find out why you might be feeling this way and get simple, practical tips to help you reset and feel your best again.

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Why You Might Be Feeling ‘Off’ – and Simple Ways to Feel Better

The changing seasons can affect your body, and what worked in the past may not serve you anymore. This is the perfect time to reset and embrace fresh habits that align with what your body needs now.

You don’t need to overhaul everything at once. Just pick one or two small shifts from the list below and start there. Progress, not perfection, is what counts.

🔷Your metabolism is still in winter mode

Cold weather and comfort foods may have slowed your metabolism, leaving you feeling sluggish and heavy.

🌿 Try this: Make use of the lighter mornings and get your exercise done first thing, preferably outside. Kick-start your metabolism by giving your body something to adapt to. Whether it’s a brisk walk, strength training, or yoga, movement in the morning sets the tone for the day.

✨Don’t be tempted to skip breakfast. I find that starting the day with a savoury breakfast (like eggs, smoked salmon, or avocado) helps keep me full and balanced. If I have a sweet breakfast, I end up hungry again by mid-morning.

🔷 Your hormones are shifting

Changes in cortisol, oestrogen, and insulin can lead to stubborn weight gain (especially around the middle), mood swings, and increased cravings. As hormones fluctuate, your metabolism and the way your body processes food also shift, meaning what worked before might not be as effective now.

🌱 Try this for better balance and weight management:

• Prioritise quality protein at every meal. Protein anchors blood sugar levels, reduces hunger hormones, and increases satiety hormones, helping you stay fuller for longer. It also supports muscle maintenance, which boosts metabolism and fat burning. Great sources include eggs, chicken, fish, Greek yoghurt, tofu, and lentils.

• Increase your soluble fibre intake.  Fibre supports gut health, helps regulate appetite, and keeps digestion smooth. Good sources include avocados, flaxseeds, chia seeds, oats, apples, and Brussels sprouts.

• Avoid white refined carbs and grains. They spike blood sugar, leading to crashes, cravings, and fat storage. Instead, opt for whole-food carbohydrates like sweet potatoes, quinoa, and legumes for more stable energy.

• Cut back on ultra-processed foods. These disrupt insulin balance, trigger inflammation, and make weight loss harder. Focus on whole, nutrient-dense foods that nourish your body.

🔷 Your gut needs a reset

A sluggish digestive system can leave you bloated and uncomfortable.

🌱 Try this: Spring is the perfect time to embrace fresh ingredients like leafy greens, asparagus, and fermented foods (kimchi, sauerkraut, kefir) to support your gut. Get creative with your meals. making your own food from fresh, seasonal ingredients is a great way to feel connected to the season and nourish your body with real, wholesome foods.

✨ Follow the 4-hour fasting rule: Give your body at least four hours between meals to fully digest, support gut health, and keep blood sugar stable. Avoid snacking, it can disrupt digestion and make energy dips worse.

🔷 Your energy levels are out of sync

More daylight is great, but disrupted sleep can leave you feeling exhausted.

🌱 Try this: In the evening, unwind with an Epsom salt bath. It helps calm the nervous system, eases muscle aches, and supports deep sleep. Get morning sunlight to reset your body clock, and cut screen time before bed to improve sleep quality.

🔷 You’re relying on caffeine and sugar for energy

There’s nothing wrong with coffee itself, but if you’re using it as a crutch, it can spike cortisol and adrenalin and leave you on an energy rollercoaster.

🌱 Try this: Enjoy your coffee after breakfast, not first thing on an empty stomach, to avoid cortisol spikes. If you’re craving sugar, drink herbal teas with warming spices like cinnamon or ginger (I love Pukka teas) to help regulate blood sugar naturally.

🔷 Your hydration levels are off

Dehydration can cause brain fog, cravings, and fatigue.

🌱 Try this: Add slices of lemon or lime to your water for natural flavour or try electrolytes for better hydration. Using a water bottle with a measurement gauge can also help you track your intake and stay on top of your hydration.

💡 Remember: You don’t have to do all of this at once. Just pick one or two small changes and see how you feel. Tiny shifts add up to big results over time.

Lasting solutions with personalised support: work with me!

If you’re ready to get to the root cause of why you're feeling ‘off,’ I can help. In a Reset and Refocus session, we’ll uncover what’s really going on and create a plan that works for you.

No strict rules, no extreme measures, just tailored advice to support hormone balance, gut health, and stress management in a way that fits your life.

💛 Ready to feel like yourself again? Get in touch to book your Reset and Refocus session today. https://www.resetwithrachel.co.uk/reset-refocus email: hello@resetwithrachel.co.uk

Helping people feel their best through personalised nutrition and lifestyle changes