In this After Hours episode, Marty and I talk about something I care deeply about this time of year: how to start the New Year without burning out by February.
We unpack why consistency always beats extremes, how the “new beginning” effect can work for or against us, and why your environment and season matter more than motivation. An Australian summer makes movement easier. A Northern Hemisphere winter demands planning. Neither needs perfection.
We walk through the real foundations of health: hydration, daily movement, food quality, stress resilience, and sleep. Not as biohacks, but as simple habits that compound. We talk walking (6,000–10,000 steps), an 80/20 approach to food, why ultra-processed foods are engineered to keep you craving more, and how small planning decisions can quietly protect your health.
Sleep gets the spotlight it deserves. It’s the pillar that makes everything else work:repair, metabolism, cognition, and emotional regulation. Phones, blue light, and constant stimulation are working against biology that hasn’t changed in thousands of years.
We also touch on apples, antioxidants, gut health, and the importance of building routines that your nervous system can actually sustain. Health isn’t about doing everything. It’s about doing a few things well, every day.
If you’re looking for a calmer, smarter reset to 2026, this episode is for you.
This is After Hours. Honest. Human. And real.
We are so grateful for your support, so we’d like to offer you a special Renovatio deal:
PS: This session was recorded LIVE, thank you to everyone who tuned
