Pally Talk – Wellness in the New Year with Registered Nutritionist Rhiannon Lambert

In 2025, around 74% of people in the UK, or roughly 40 million people, are expected to set

New Year’s resolutions. While this tradition intends to inspire positive changes, it’s hard to

escape the pervasive “New Year, New You” messaging, much of which focuses on drastic

weight-loss regimes often tied to severe calorie reduction. Social media amplifies this trend,

bombarding us with posts of people embarking on extreme challenges like the ‘75 Hard’

program or experimenting with the latest fad diets, such as cutting out sugar entirely or going

keto. These types of resolutions often come across as rigid, with people adopting

unsustainable standards or extreme measures to achieve their goals. Inevitably, many find

themselves slipping back into old habits, feeling frustrated and defeated. The pressure to

make dramatic changes for the sake of health can be overwhelming. However, research and

experience show that small, achievable changes are often the most effective. These are the

habits we can sustain, forming the foundation for long-term positive outcomes. In this blog,

I’ll explore practical wellness habits you can incorporate into your daily routine. These

changes are designed to support your health in a way that’s not only beneficial but also

lasting.

1. Incorporate More Plants

Numerous studies have demonstrated the benefits of incorporating more plants into the diet.

One key study to note is the American Gut Project, the largest study of its type. This

research compared human microbiome specimens primarily from the United States, United

Kingdom, and Australia to one another and to environmental samples.The research found

that people who consume at least 30 different plant-based foods each week had a higher

diversity of microbes in their gut than those eating 10 or fewer. Plant based foods included

fruits, vegetables, wholegrains, legumes, nuts, seeds and herbs/spices. Your gut microbes

refers to all of the microorganisms (e.g. bacteria) that live within your gut. The

bacteria/microorganisms that live within your gut are completely unique to each individual,

and the human gut microbiota consists of over 100 trillion microorganisms.

Incorporating more plants into your diet is an easy way to support your health, moving

towards a more plant-based approach to eating. While 30 per week might seem daunting at

first, small, manageable changes can make it achievable. I always say it’s about what you

can add into your diet to improve it, not what you should take out. Start by swapping your

usual breakfast fruits for a variety of options, experimenting with grains like bulgur wheat or

quinoa instead of rice, snacking on mixed nuts or seeds throughout the day, or exploring

new flavours by using a wider range of spices from your cupboard. These small adjustments

can add up to significant benefits over time.

I wrote my Sunday Times Best-selling book, The Science of Plant-Based Nutrition, to

support anyone looking to transition to a more plant-based lifestyle. The book provides all

the essential knowledge you need about plant-based diets, guiding you through key aspects

such as obtaining vital nutrients, choosing the right supplements, promoting gut health, and

eating at different life stages. It’s designed to help you and your family optimise your nutrition

while avoiding common pitfalls associated with adopting a plant-based way of living.

2. Nutrition In The Home

Whether you’re working from home or commuting to an office, it’s easy to start the month

feeling motivated about nutrition – prepping vegetable-packed salads, sandwiches, and

healthy snacks – only to slip back into the convenience of ready meals or meal deals as time

goes on. After all, a sandwich is just a sandwich, isn’t it? Not quite. Many pre-made

supermarket sandwiches contain higher levels of ultra-processed ingredients compared to

those made at home. This is understandable, as they need a longer shelf life and are often

prepared off-site before being transported to stores. However, research shows that a high

intake of ultra-processed foods (UPFs) is linked to negative health outcomes, so we should

aim to reduce our consumption where possible. One way to overcome this is through meal

prepping. If I know I’ve got a busy work week ahead, I often batch-cook my weekend dinners

– like curries, soups, stews, or baked pasta dishes – and freeze extra portions for lunches.

These meals are ideal for freezing and reheating. For recipe inspiration you can visit my

website, where I share my favourite go-to recipes. If hot lunches aren’t your thing, a big

salad packed with wholegrains, legumes, nuts, leafy greens, and fresh or cooked vegetables

is a great alternative that you can prepare for the week ahead on a Sunday night. Not only

does this add an abundance of plant points to your diet, but it also means your lunches are

prepped for a portion of the week. For snacks, consider options like Greek yoghurt with

seeds and berries, vegetable sticks with hummus, fresh fruit paired with nut butter, or a

handful of mixed nuts. Small steps like these can make maintaining good nutrition

throughout your workday far more manageable.

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3. Movement

Exercise can reduce your risk of major illnesses, such as coronary heart disease, stroke,

type 2 diabetes and cancer, and lower your risk of early death by up to 30%. The New Year

often comes with a renewed emphasis on exercise and fitness. While prioritising physical

activity in your daily routine is certainly beneficial, rigorous daily workouts may not be

feasible for everyone. This could be due to various reasons, such as balancing a demanding

work schedule with parenting responsibilities, or a lack of accessible resources like gyms or

safe outdoor spaces for exercise. A practical alternative is to focus on incorporating more

movement into your day. Small changes can make a big difference, such as taking the stairs

instead of the elevator, stretching while waiting for the kettle to boil, pacing or walking up and

down the stairs during phone calls, or walking to school pick-up instead of driving. These

simple adjustments can help increase your daily activity and mobility, even if your schedule

feels packed. Of course, if you’re able to carve out time for a gym session or a run, that’s

fantastic! But don’t let a busy lifestyle leave you feeling like exercise is out of reach.

Movement, in all its forms, contributes to overall health and well-being.

4. Sleep

While nutrition and exercise often dominate the wellness conversation, potentially due to the

commercial profit in selling supplements, fitness regimes, or workout gear, sleep tends to

take a back seat. Despite being fundamental to our health, sleep is less frequently

highlighted (perhaps because it doesn’t generate the same commercial opportunities!). Good

sleep improves your brain performance, mood, and health. It helps your body repair itself,

and it helps your brain process information and consolidate memories. In contrast, poor

sleep can impact nearly every aspect of our day. It can leave us more prone to irritability and

bad moods, affect our performance at work, and lead us to reach for processed foods high in

sugar and fat as our bodies search for a quick energy boost. Tiredness associated with a

night of poor sleep may also make us more inclined to skip exercise, whether it’s a fitnessclass or a regular run. The recommended amount of sleep for adults is 7–9 hours per night,

and if we can achieve this, we absolutely should.

5. Supplementation

Supplementation can play a key role in supporting your wellness, particularly when your diet

or lifestyle may not meet all your nutritional needs. For example, the UK NHS recommends

that everyone consider taking a vitamin D supplement during the autumn and winter months,

as sunlight exposure is insufficient to produce enough vitamin D. Given the unpredictability

of UK summers, taking vitamin D year-round can be a wise choice. Additionally, vegans may

need to supplement with nutrients like vitamin B12, iron, selenium, and zinc, as these are

less readily available in plant-based diets. Tailoring supplementation to your individual needs

is essential for maintaining overall well-being. Explore my brand, Rhitrition+, for expertly

formulated supplements grounded in scientific evidence to support your health journey.

6. Social Media Detox

This wellness habit is one of my personal favourites. As a nutritionist with an online platform,

I often find myself spending excessive time on my phone. This can be harmful for several

reasons: it negatively impacts posture, consumes valuable time, and can leave us feeling

drained as we’re constantly bombarded with information and content. Additionally, it fosters

self-comparison, especially during this time of year when health and wellness journeys are

being documented everywhere. Numerous studies have shown that excessive social media

use is associated with increased risks of depression, low self-esteem, loneliness, and

anxiety. While completely disconnecting from technology may not be realistic – especially if

you rely on it to stay in touch with friends and family, for work, or as a source of information –

there are significant benefits to setting boundaries. Taking time away from screens during

the day, particularly before bed, can improve mental health, enhance sleep quality, and

reduce stress. One simple but effective change is to switch to reading a book before bed.

This can help relax your mind, prepare you for sleep, and even strengthen your cognitive

abilities – it’s a win-win!

By Rhiannon Lambert

Rhiannon Lambert is one of the UK’s foremost Registered Nutritionists, a Sunday Times bestselling author, and the founder of Rhitrition Clinic, a renowned nutrition clinic on Harley Street. She is also the creator of Rhitrition+, a supplement brand grounded in cutting-edge scientific research, featuring four expertly formulated products. In addition to her clinical and entrepreneurial work, Rhiannon also hosts the chart-topping podcast Food for Thought and co-hosts the recently launched The Wellness Scoop alongside Ella Mills.

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