Quitters Day Isn't Failure - It's Information
The second weekend of January is known for being “Quitters Day”
According to Strava, it’s when most people abandon their New Year’s resolutions. If that is you it means you’ve learned something: extremes don’t last.
What does last? Small, sustainable changes – done consistently.
Last month marked the 10th anniversary edition of Dr Michael Greger’s How Not to Die. The updated bestseller reinforces a simple truth backed by nutritional science: Health isn’t built through dramatic overhauls – it’s built through ordinary habits repeated daily. More from Dr Greger on our Nutrition resource.
Extreme diets, fitness regimes, and productivity pushes rarely stick.
Consistency does. Let’s do ordinary well – and often. More wisdom from Dr Cole on our Healthy Body resource.
Ella Mills (founder of Deliciously Ella) speaks honestly about her journey back to wellness and why diets feel impossible. Her podcast is featured on our Nutrition resource and echoes what many of us already know:
Restriction creates resistance.
Dr Rupy Aujla (The Doctor’s Kitchen) offers practical advice that feels doable:
Swap your breakfasts
Upgrade snacks and drinks
Add greens to every meal
Stock your freezer with whole foods
Master one go-to healthy meal
We made his high-protein rigatoni yesterday – simple, delicious, and one of the free recipes on The Doctor’s Kitchen site. A perfect “default dinner.” More from Dr Rupy on our Recipe resource.
Or at a bargain price this month on Amazon Kindle UK
Small changes require intentionality.
Vex King captures this beautifully – more from him on our Healthy Mind Book resource.
For some of us, though, habits aren’t the whole story. There’s deeper work to do. Healing Days is a free online event featuring Dr Bessel van der Kolk, Dr Gabor Maté, Tim Fletcher, and Marisa Peer. We’ve signed up — you can too.
Nature remains one of the most powerful reset buttons we have.
The Andes last week reminded Denise of that – sunrise hikes, stillness, deep exhalations, and the luxury of rest.
Sometimes healing looks like a cabin, a nap, and nowhere else to be.
Back to her cabin for a morning nap.
What a start to the year.
King Charles has long championed the natural world.
Here’s the trailer for a new documentary, Finding Harmony, coming soon to Prime.One to watch — and perhaps add to our Sustainability resource when it’s released.
Like many UK children, these treats were part of Denise’s childhood.
So it’s sad to see this BBC headline: “Penguin and Club bars can no longer be called chocolate.” UK regulations require a minimum of 20% cocoa solids to be labelled chocolate.Here’s the ingredient list from one such bar:
Milk chocolate flavour coating (29%) [sugar, vegetable oils (palm, shea), cocoa mass, dried skimmed milk, dried whey (milk), butter oil (milk), emulsifiers (soya lecithin, E476), natural flavouring], wheat flour, sugar, palm oil, glucose-fructose syrup, fat-reduced cocoa powder.”
Come on, Pladis — you can do better.
This is one of several testimonials from our Christmas Day Substack article on faith and healing.
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It’s easy to adopt a good morning routine when breakfast looks like this:
honey pancake and fruit.The colour of dragon fruit alone is tempting – and Harvard Health highlights its antioxidant benefits here
Research shows daily habits matter more than genetics when it comes to aging.
Chronic stress, poor sleep, and endless scrolling accelerate decline.
Connection, nourishment, rest, and movement slow it down.As Dr Josh Axe puts it:
Simple, zero-cost shifts inspired by the world’s longest-lived cultures can help you feel sharper, stronger, and more energized — starting today.”
Small changes aren’t glamorous.
But they work.And if you “quit” this weekend?
You didn’t fail – you adjusted.That’s how real, lasting change begins.