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January gets all the attention when it comes to wellness goals—but I believe September may be an even better time to start.
Think of September as the new January
Summer vacations are winding down. The kids are back in school. Schedules are becoming more predictable. And unlike January, September doesn’t come immediately after weeks of holiday parties, rich meals, and disrupted routines.
It’s a natural time to reset. If summer left you feeling bloated, sluggish, or carrying an extra 10 pounds, you do not have to wait until January to do something about it. September gives you a valuable window to get back on track before the holiday season begins.
Why September Is the Perfect Time to Reset
From Memorial Day through Labor Day, our normal routines tend to disappear.
There are vacations, cookouts, cocktails, restaurant meals, and weekends away. Bedtimes get later. Exercise becomes inconsistent. We eat differently because our schedules are different.
None of that means you failed. It means you enjoyed your summer.
But when September arrives, many women realize their clothes feel a little tighter, their energy is lower, and the habits that normally help them feel their best have quietly slipped away.
The good news? You have time to turn it around.
Starting now gives you several weeks to establish better habits before Halloween candy, Thanksgiving dinner, Christmas parties, travel, and holiday stress enter the picture.
Instead of waiting until January to undo the damage, you can enter the holidays already feeling lighter, stronger, and more in control.
Why Getting Ahead Matters After 50
Weight loss after 50 can feel different than it did in our twenties and thirties.
Changes in hormones, sleep, stress, muscle mass, activity, and blood sugar regulation can all influence hunger, energy, and body composition. The habits that once helped us lose weight quickly may no longer be enough.
That doesn’t mean your body is broken.
It means your body needs more consistency and support.
Waiting until January can make the process feel even more overwhelming. You may be dealing with the summer weight plus several additional pounds gained during the holidays.
BUT September allows you to interrupt that cycle.
Even if you do not lose exactly 10 pounds, improving your habits now can help you reduce bloating, regain energy, sleep better, and prevent more weight from creeping on.
This is not about punishing yourself for enjoying summer. It is about returning to the habits that help you feel like yourself.
My last video was an in-depth version of how to lose 10 pounds in September. I’ll link to it at the top of the comments but let’s run through it again really quick.
Begin With My 3-Day Carb Reset
Before beginning my 3-Step Habit System, I like to start with a three-day carbohydrate reset.
For three days, I eat nothing but on lean protein and water while eliminating carbohydrates.
Bodybuilders have used short-term carbohydrate-depletion strategies for years. When carbohydrates are drastically reduced, the body begins using glycogen stored in the muscles and liver.
The purpose of my 3-Day Carb Reset is to interrupt the summer cycle of sugar and refined carbohydrates, reduce cravings, and create a clean break before beginning sustainable habits. IT ALSO CREATES WEIGHT LOSS MOMENTUM.
This is for three days only. After three days, transition directly into my 3-Step Habit System.
Start My 3-Step Habit System
You do not need an extreme long-term diet or a punishing workout plan. Start with three simple habits that you can repeat consistently.
1. Eat Protein First
Make protein the priority at every meal. WHEN YUOU SIT DOWN AT A MEAL, EAT THE PROTEIN ON YOUR PLATE FIRST
Protein helps you feel satisfied, supports muscle, and can make it easier to manage cravings. Starting your meal with a few bites of protein may also help you slow down and make more intentional choices about the rest of your plate.
If your protein is mixed into a salad or bowl, simply begin with a few bites of the protein.
The goal is not perfection. The goal is to make protein the priority.
2. Eat One Salad With Lean Protein Every Day
One large salad with lean protein gives you a simple meal you don’t have to overthink.
This aids in digestion while feeding your good gut bacteria. When I lost 10 pounds of maintenance weight in December, eating one salad a day was absolutely essential!
3. Walk for 10–15 Minutes After Meals
We’ve been telling diabetics to do this for years. It aids in digestion and help your body manage the rise in blood sugar after a meal.
Walk outside, use a treadmill, or take laps around your house. Just don’t sit down after you eat!
Add My 3-Step Support System
Supplements fill in gaps in nutrition. At this age, it’s very hard to lose weight through diet and exercise alone – my business partner and registered dietician Stephanie Gossett seconds this because of hormone and blood sugar changes. Here are the three simple supplements I recommend:
- The Gut Health Duo: Renew and Refresh. This is the foundation of my system because healthy digestion and gut health help support a healthy metabolism.
- Drink Balance before your two largest meals. Balance helps curb hunger and prevent cravings later while helping you feel fuller sooner, making it easier to control portions and stay on track. (Find Balance bundled at a discount with the Gut Health Duo here.)
- Gold for inflammation support. Gold supports a healthy inflammatory response and helps reduce the puffiness and inflammation —especially around my midsection.
(Find Gut Health Duo bundle with Balance at a discount here)
Now here are some tips to help out and keep you on track!
1) Meal Prep Before You’re Hungry
One of the biggest reasons women fall off track is not a lack of willpower. It is a lack of preparation.
At a minimum, sit down and plan your meals for the entire week. Know what you will eat before you become hungry, tired, and tempted to reach for whatever is easiest. There are two ways to do this.
The first way is to prepare two or three lean proteins that you can access quickly. Make sure your salad greens and other ingredients are washed, chopped, and ready to use. Keep satisfying, protein-rich snacks on hand and easily accessible.
The second way take your meal prep one step further and fully cook your meals for the week. Portion them into individual containers so they can be reheated and ready to eat IMMEDIATELY.
The less effort your healthy meal requires in the moment, the less room there is for impulse eating.
Make the healthy decision the easiest decision.
2) Grocery Delivery Is LIFE CHANGING
Grocery delivery has been life changing for me.
Not only does it save an enormous amount of time, but it also helps me stay focused on my wellness goals. I order exactly what I need for the week without being tempted by the not-so-healthy foods I would pass in the grocery store.
Create your meal plan first. Then add only those ingredients to your online cart.
Stock up on lean proteins, salad greens, vegetables, Greek yogurt, cottage cheese, eggs, and easy protein snacks. When nutritious food arrives directly at your door, meal preparation becomes easier—and impulse purchases never make it into your kitchen.
You cannot eat what you didn’t buy.
Grocery delivery makes the healthy choice easier while giving you back valuable time every week. I live 20 miles from the nearest grocery store. If Walmart delivers to me, they will deliver to you.
3) Create a “Busy Day” Backup Plan
Life will interrupt your perfect plan.
The goal is not to avoid busy days. The goal is to know what you will do when they happen.
Keep emergency options available, such as:
- Protein bars
- Tuna packets
- Rotisserie chicken
- Premade salad kits
- Frozen vegetables
- Hard-boiled eggs
- Greek yogurt
- jerky
You can also identify two or three restaurant meals that work with your goals. That way, needing takeout does not automatically become an excuse to abandon the entire day.
One imperfect meal does not ruin your progress.
The “I’ll start again Monday” mindset does.
4) Protect Your Sleep
Poor sleep can make everything harder.
When you are tired, cravings may feel stronger, energy is lower, and exercise is easier to skip. You may also reach for caffeine, sugar, or quick carbohydrates just to get through the day.
Create a consistent bedtime routine.
If you have trouble falling asleep, Bravenly offers two products:
Calm is for anxiety which helps you naturally helps you calm down at bedtime.
Drift is a feel-good melatonin product that gives me about 45 minutes to wind-down at bedtime, giving me enough time to watch my Hallmark movie – especially during the holidays – and drift off to sleep.
But if you are struggling with the 3am menopause wakeup call, then try eating a protein snack at bedtime, such as a hard boiled egg or greek yogurt. You can also pop this in your mouth when you wake up to go to the bathroom. You are waking up at 3am because your blood sugar drops and your cortisol spikes, so the protein snack combats this. But if you are suffering from acid reflux, this is not an option. I’m sorry!
5) Track More Than the Scale
The scale is only one measure of progress.
As I tell my clients, the scale lies, but your jeans tell the truth.
Before the scale ever moves you will notice Inches can begin disappearing. Your clothes may fit better. Your stomach may feel flatter in the morning. Your energy may improve.
So instead of just the scale, Track:
- Weight
- Waist measurement
- How your clothes fit
- Energy
- Sleep
- Digestion
- Cravings
- Daily habits
Your goal is to look for trends—not allow one number to determine your mood.
6) Use the 5/2 Principle
You do not need seven perfect days every week.
Focus on following your core habits consistently for five days. On the other two days, allow more flexibility without abandoning your routine completely.
You can still prioritize protein. You can still walk after meals. You can still make thoughtful choices while enjoying a dinner out or a family gathering.
Flexibility is what makes a wellness routine sustainable.
7) Do Not Wait Until Monday
If you have an off-plan meal, start again at the next meal.
If you miss a walk, take one after dinner.
If you have an unproductive day, begin again tomorrow.
You have not ruined your progress unless you decide to stop altogether.
The women who stay on track are not perfect. They simply return to their habits quickly.
8) VISUALIZE How You Want to Look—and Feel—During the Holidays
Instead of focusing only on the number on the scale, imagine how fabulous you will look—and FEEL—in your holiday outfits!
Do you want more energy?
Do you want your clothes to fit comfortably?
Do you want to walk into holiday parties feeling confident and excited about what you’re wearing?
Do you want to enjoy your favorite foods without feeling like you are already behind?
Your September habits are a gift to your future self.
Starting now means the holidays do not have to become one long free-for-all followed by regret in January.
You can enjoy the season, feel fabulous in your holiday outfits, and maintain the healthy foundation you built during the fall.
September Is Your Second Chance
January is not the only month when you are allowed to begin again.
September offers something January does not: a calmer, more realistic opportunity to reset before the busiest eating season of the year.
Summer was fun. You do not need to regret it.
But if 10 pounds crept back on, now is the time to take action.
Complete the 3-Day Carb Reset. Follow the 3 Step Habits and 3 Step Support System.
Most importantly, remember that small actions repeated consistently will always matter more than a perfect plan you cannot maintain.
Make September your NEW January.
You do not have to wait for a new year to become the next version of yourself.
The full video on how to lose 10 pounds in September along with all of the supplements mentioned are linked at the top of the comments.
Until we meet again my friends.
A Gentle Disclaimer 🤍
This information is shared for educational and informational purposes only and is not intended as medical advice. I’m a Certified Nutrition Coach and Gut Health Nutritionist, but I am not a physician. Always consult with your healthcare provider before starting any new supplements, especially if you are pregnant, nursing, taking medications, or have a medical condition.
Every body is different, and results may vary—but my goal is always to support you with simple, effective strategies that help you feel your best.
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