New Year’s resolutions often feel like the ultimate fresh start. “This is the year I hit my goal weight,” “I am banning junk food from the kitchen for good,” or “I’ll finally land that promotion.” We imagine these shiny versions of ourselves emerging by spring. Yet, come mid-February, 90% of these resolutions are abandoned, and hope is once again lost.
So why do we keep setting ourselves up for disappointment?
“It’s not that resolutions are inherently bad,” says Renae Thomas, MD, a triple-board certified functional medicine doctor and Lifeforce Physician. “In fact, the New Year can be a great time to reflect and refocus. It’s just the way we approach resolutions that could be improved.”
Dr. Thomas explains that by focusing on vague or superficial outcomes, we miss the opportunity to address the deeper underlying factors that drive lasting change. And that’s in large part why Lifeforce exists — to reframe hopes and aspirations into a plan that puts your goals into action. All with a focus on the big picture: your health, energy, and long-term well-being. After all, marathons don’t matter if you’re pre-diabetic. And losing weight might be a losing battle if your hormones won’t let you.
Instead of setting yourself up for failure, it’s time to invest in the long game. Here’s how to approach the five most common resolutions — and the pitfalls that derail them — with actionable, science-backed strategies to help you achieve results that last.
Results Over Resolutions
1. Instead of ‘Losing Weight’...Focus on Improving Metabolic Function
Why this resolution fails: Weight loss is one of the most popular resolutions — and also one of the most frustrating. Research shows that focusing solely on the scale often leads to disappointment because it ignores the complex factors behind weight management.
“The scale is a notoriously unreliable measure of progress because it also misses important physiological improvements, such as hydration, digestion, and body composition,” says Dr. Thomas. “Weight loss programs often ignore underlying issues like metabolic dysfunction and hormonal imbalances, which can make shedding pounds feel impossible despite your best efforts.”
What to do instead: Instead of focusing on a number on the scale, prioritize improving your metabolic health, which influences how your body processes energy, regulates hormones, and burns or stores fat. While poor metabolic function is linked to conditions like diabetes and cardiovascular disease, a healthy metabolism and healthy body will usually lead to better energy levels, improved overall health, and, indeed, a healthy weight.
Tips for success:
Check your biomarkers. Hormonal imbalances like insulin resistance, low thyroid function, and suboptimal sex hormones — estrogen, progesterone, testosterone, and growth hormone — could sabotage your progress. A blood test with a comprehensive metabolic panel, like the one included in the Lifeforce Membership, could be a good place to start.
Focus on nutrient-dense foods. Whole foods rich in fiber, protein, and healthy fats can stabilize blood sugar and support your metabolism.
Build lean muscle. Strength training and high-intensity interval workouts build muscle mass, which helps boost your resting metabolic rate and improve body composition.
Improve sleep quality. “We typically reach our lowest blood sugar levels when we are asleep, so if we stay up late or toss and turn, we can stay at higher blood sugar levels for longer,” says Dr. Thomas. Poor sleep is also stressful to the body. When your body is stressed, it releases more cortisol and adrenaline, which can raise blood sugar levels independent of food intake.
2. Instead of ‘Starting a New Business or Hobby’...Focus on Increasing Energy Levels
Why this resolution fails: Picking up a new hobby sounds fun, whether it’s learning to paint, joining a yoga class, or writing a novel. Starting a new business takes your passion even further, but these goals often fall apart due to one underlying culprit: low energy. Feeling exhausted makes it hard to sustain enthusiasm for anything new.
“Energy fuels everything from creativity to consistency,” says Dr. Thomas. “Wanting more energy is one of the goals I hear from our Lifeforce members. Without it, even the most exciting hobbies or entrepreneurial goals can fizzle out. Fatigue can often be secondary to nutrient deficiencies, inflammation, suboptimal hormones, or poor sleep, and is one of the most overlooked barriers to goal-setting success.”
What to do instead: Instead of focusing on the hobby or business itself, start by focusing on optimizing your energy levels. After all, sustained energy is the key to achieving any goal. Studies show adults need seven to nine hours of quality sleep to maintain peak energy. Regular physical activity also has been shown to improve mitochondrial function, the powerhouse of your cells. And following the advice above for metabolic health will gain you more energy, too.
Tips for success:
Check for nutrient deficiencies. Identify deficiencies in key nutrients such as B vitamins, magnesium, vitamin D, or iron that impact energy levels.
Optimize hormones. If your bloodwork indicates hormonal imbalances are behind your fatigue, hormone optimization can help restore your energy.
Prioritize restorative sleep. Commit to regular sleep hygiene practices, such as maintaining a consistent bedtime, getting sunlight first thing in the morning, and minimizing artificial light exposure at night.
Stay active. Try short bursts of movement during the day to boost energy without overwhelming your schedule. One study showed that walking stairs for 10 minutes increased people's mood and perceived energy more than caffeine.
Stay hydrated. Even mild dehydration can affect your energy levels and cause fatigue.
Supplement where needed. For an extra boost, supplements like Lifeforce Peak Rise™ can help improve energy levels and cognitive performance.
3. Instead of ‘Eating Healthier’...Focus on Eating Whole Foods
Why this resolution fails: The term “eating healthier” is well-meaning but vague. Without clear guidelines, it’s easy to fall back into old habits or get lost in fad diets.
What to do instead: Instead of chasing trends or perfection, simply commit to adding more whole foods to your plate. “Focusing on whole, unprocessed foods provides a simple, clear framework for better nutrition,” says Dr. Thomas. Research shows that diets rich in whole foods are linked to reduced risk of chronic diseases, improved digestion, and better mental health.
Tips for success:
Simplify your plate. Aim for 50% vegetables, 25% lean protein, and 25% healthy carbs.
Replace processed snacks. Make room for fresh fruit, nuts, and air-popped popcorn.
Plan ahead. Prepping meals in advance and around nutrient-dense ingredients such as leafy greens, legumes, and lean proteins ensures you’ll have healthy options ready when hunger strikes.
Read labels carefully. Avoid hidden sugars and additives. These include maltodextrin, dextrose, fructose, glucose, lactose, maltose, sucrose, barley malt, molasses, brown rice syrup, and more!
Treat yourself. Aim for 80% nutritious whole foods and leave 20% for healthy-ish indulgences to avoid feeling restricted.
4. Instead of ‘Spending More Time with Family’...Focus on Reducing Cardiac Risk
Why this resolution fails: Spending time with loved ones is a beautiful goal, but it doesn’t get to the heart of the matter, which is being present and healthy for them for the long haul. “Not to get super dark about it, but cardiovascular disease remains the leading cause of death globally, often cutting these precious moments short,” says Dr. Thomas.
What to do instead: Prioritize heart health to enjoy more vibrant years with the people you love. “By managing cardiac risk factors such as elevated LDL cholesterol, high blood pressure, and increased markers of inflammation, you can optimize your chance to have more meaningful years with your family,” says Dr. Thomas. “Instead of focusing solely on family time, invest in minimizing your cardiac risk by spending time with family members while doing activities that help reduce stress.” Chronic stress is shown to increase the risk of cardiovascular events like heart attacks and strokes because it can elevate blood sugar, cholesterol, and blood pressure.
Tips for success:
Know your numbers. Regularly monitor key risk factors, such as elevated LDL cholesterol, low HDL cholesterol, high triglycerides, increased blood pressure, and suboptimal levels of homocysteine, an amino acid that, when elevated, is an independent risk factor for cardiovascular disease, Dr. Thomas explains.
Move more. Adopt heart-healthy habits such as a Mediterranean-style diet, and stress management practices like yoga or meditation. Even 30 minutes of walking a day can reduce your heart disease risk.
Head into nature. Exposure to green spaces is linked to lower levels of cortisol, a stress hormone. It might also slow your heart rate and reduce blood pressure.
Eat heart-healthy foods. Prioritize omega-3s, leafy greens, and whole grains.
Avoid smoking and excessive alcohol. Both are major contributors to cardiac risk.
5. Instead of ‘Landing a Promotion’...Focus on Optimizing Cognitive Performance
Why this resolution fails: Ambitious career goals often take center stage in the New Year. But if brain fog, poor focus, or low energy are holding you back, achieving professional success becomes even harder.
What to do instead: Instead of fixating on the promotion, optimize your cognitive performance. Mental clarity, memory, and focus are critical for career success. Research consistently shows that elevated stress hormones, nutrient imbalances such as high saturated fat in the diet, or poor sleep can erode cognitive performance over time, so focus on reducing stress, eating a balanced diet, and getting quality sleep.
Tips for success:
Address stress. Incorporating a stress mitigation activity into your daily routine can help to improve mental resilience and focus. Dr. Thomas suggests finding a practice that makes you feel good and works with your schedule. This could be a mindfulness exercise, gratitude journal, yoga session, walk outside, or some deep breathing.
Support brain health. Foods like fatty fish, nuts, and blueberries can help boost cognitive function.
Evaluate your hormones. Imbalances in cortisol, growth hormones and testosterone levels impact sleep, energy, focus, motivation, and drive.
Check your critical nutrients. High homocysteine levels and low levels of B12 have been linked to cognitive decline and decreased cognitive function. Get a read on your levels with the Lifeforce Membership.
Supplement if needed. Lifeforce Methylation can provide critical nutrients including methylated B12 and folate, to help regulate homocysteine levels and promote healthy brain function.
Tired of chasing fleeting resolutions and ready to invest in the big picture? At Lifeforce, we offer the tools and clinical support to help you optimize your health so you can achieve your goals with confidence. Get started HERE.
This article was medically reviewed by:
Renae Thomas, MD, MPH; ABFM Board Certified in Family Medicine, ABPM Board Certified in Public Health, & General Preventive Medicine; ABLM Board Certified in Lifestyle Medicine
Barbara Dougherty, APRN, FNP-BC