“New Year, New Me”… or Just ME. How To Build a New Years Health Plan That Actually Works In Midlife
- Dr. Tamarah Chaddah, ND
- Dec 3, 2025
- 3 min read
By: Dr. Tamarah Chaddah, ND, MSCP (f. NAMS) | Menopause Practitioner
Follow me on socials @drchaddahnd
Every January, the world gets loud about weight.
The ads, the programs, the promises all shouting that you need to shrink, change, reinvent, or fix yourself.
And if you’re moving through perimenopause or menopause, that pressure can feel even heavier, both internally AND externally.
Your body is shifting. Your hormones are changing. Your metabolism isn’t responding the way it used to.
And suddenly it feels like we are not measuring up to this “standard” that we see, and have created for ourselves.
But here’s the truth:
You are not starting from scratch. You are not broken. And your health wasn’t built in a day, it won’t be rebuilt in one either.
Before you get swept into the “New Year, New Me” crash diet spiral, here’s a gentler, more grounded way to understand your body: Consider tracking your nutrition, not to judge yourself, but to understand yourself, and to get a baseline.
Let's get into some ways you can do this...without the judgement for your New Years health plan.
Disclaimer:
This content is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, naturopathic doctor, or other qualified healthcare provider with any questions you may have regarding a medical condition or health concern. Never disregard professional medical advice or delay seeking it because of something you have read here.”
Content Warning: In this article, we'll talk about the benefits of tracking nutrition. Please note that nutrition tracking is not for everyone, especially those with a history of eating disorders. Take what serves you from this article and leave what doesn’t. Everyone’s picture of health is different; if diet tracking is harmful or triggering for you, please feel free to skip it.
Why Tracking Can Help in Midlife (Without Becoming Obsessive) For Your New Years Health Plan:
Tracking isn’t for everyone, it can be tedious and time consuming...
But it can give you clarity and a simple baseline, especially when hormones make things feel unpredictable.
Think of it like checking your bank account: You’re not doing it to shame yourself… you’re doing it because clarity gives you power.
Even a few days of tracking helps reveal patterns that you may not realize.
Your midlife body is trying to communicate.
And it’s just one piece of the picture.
Hormones, sleep, stress, muscle, metabolism, they definitely all matter too. And tracking can simply give you some data about food choices.
Here Are 3 Gentle Tips to Support You:
1. Get Clear, Not Critical
Eyeballing portions can make you feel like nothing is working, even when you’re trying hard.
Using a scale for a few days isn’t about restriction; it’s about removing the guesswork and improving accuracy so you have a good idea of what you are putting in.
2. Aim for Consistency, Not Perfection
Tracking only during the week can make weekends feel chaotic which often leads to feeling like you’re “starting over” every Monday. A little weekend awareness can bring calm and stability, even when you’re enjoying restaurant meals or fun foods. (And yes, there are no good or bad foods.)
3. Notice What You Drink, Too
In midlife, the little things matter in terms of tracking.
Cream in your coffee, lattes, sweetened teas, they add up faster than we realize. This is not good or bad, it just is, and being mindful of this does not mean you have to restrict; it’s about seeing the full picture with honesty and kindness.
A Soft Reminder for Your Midlife New Year:
You don’t need a new you.
You need a more supported you.
A nourished you.
A patient, compassionate you.
Your health journey is allowed to be slow, steady, and deeply human.
Ready to Feel Stronger, More Balanced, and In Control?
As a naturopathic doctor I offer care for women in all stages of life, from perimenopause to post menopause. If you're in Oakville, Mississauga, or Vaughan, or anywhere in Ontario, I also offer virtual consultations to meet you where you are.
We’ll work together to:
Address fluctuations in hormones
Optimize your nutrition and movement
Recommend safe, evidence-based dietary supplements
Design a sustainable plan for lifelong strength
You can book a visit below, or connect with me on Instagram to start the conversation.
Follow me on socials @drchaddahnd
