Healthy Habits to Start the New Year Strong

With Dr. Kate, our superstar Naturopathic Doctor

A new year is the perfect opportunity to reset, refocus, and support your body with simple, sustainable habits. Rather than doing everything at once, small intentional changes can have a powerful impact on your health, energy, and longevity. Here are five foundational habits to prioritize as you move into the year ahead:

1. Support Your Microbiome with a Daily Probiotic

Your gut microbiome plays a central role in digestion, immunity, hormone balance, and even mood. Starting a high-quality probiotic can help restore beneficial bacteria, especially after periods of stress, travel, illness, or antibiotic use. A healthy gut lays the foundation for overall wellness and resilience. My personal favorite is the HMF line by Genestra.

2. Nourish Your Liver for Optimal Detoxification

Your liver is your body’s primary detox organ, working around the clock to process hormones, medications, and environmental toxins. Supporting liver health through hydration, nutrient-dense foods, bitter greens, and targeted supplements can improve digestion, skin health, energy, and mental clarity. The best liver supplement that I use for most patients is Liv Complex by Genestra.

3. Incorporate Sauna for Longevity & Immune Support

Regular sauna use has been shown to support cardiovascular health, immune function, detoxification, and longevity. Sweating helps eliminate toxins, reduce inflammation, and activate heat-shock proteins that promote cellular repair. Even 2–3 sessions per week can make a meaningful difference. For added health benefits, try 1 minute of a cold shower after!

4. Power Down: No Screens One Hour Before Bed

Exposure to screens before bedtime disrupts melatonin production and interferes with your natural sleep-wake cycle. Creating a screen-free hour before bed helps calm the nervous system, improve sleep quality, and supports hormone balance. Try replacing screens with reading, stretching, or a calming nighttime meditation.

5. Stop Eating Two Hours Before Bed for Deeper Sleep

Late-night eating can interfere with digestion and prevent the body from fully entering restorative deep sleep. Allowing a two-hour window between your last meal and bedtime supports blood sugar balance, digestion, and deeper, more rejuvenating sleep—so you wake up feeling truly rested.

Small Changes, Big Impact

You don’t need perfection—just consistency. Choose one or two habits to start, and build from there. Supporting your body with these foundational practices can help you feel more energized, resilient, and balanced throughout the year.

Here’s to a healthy, grounded, and vibrant new year ✨

Dr. Kate Hunter, ND