January often arrives with big intentions and very little energy. With routine disrupted, daylight in short supply and the festive period still lingering, it’s no surprise many of use start the year feeling flat, foggy or lacking motivation.

In our first Lunch & Learn of the year, Henpicked was joined by Registered Nutritional Therapist Jackie Lynch of WellWellWell to explore how smart nutrition and small, realistic lifestyle shifts can help restore energy and mood without drastic changes or pressure.

Below, Jackie answers the questions that came up during the session.

Henpicked: Why does January have such a big impact on our energy levels?

Jackie: January really is a perfect storm. We have less daylight, shorter days and often lower vitamin D levels, which can affect both mood and energy. On top of that, there’s the post-holiday crash. Even if you haven’t consciously overindulged, routines tend to slip. Sleep can be disrupted, sugar and alcohol intake may increase and stress levels rise when work restarts.

All of this affects blood sugar balance, hormones and the body’s stress response. It’s not about willpower. It’s the body responding to a period of change and indulgence.

Henpicked: What’s the quickest way to start restoring energy after Christmas?

Jackie: The first step is getting back into a routine, especially around meals and sleep. For the first few days, you do need to be a bit firm with yourself because sugar can be very persuasive.

The biggest focus should be macronutrient balance. That means making sure you’re eating protein, fats and carbohydrates in the right proportions.

Protein with every meal and snack is key because it stabilises blood sugar, prevents energy crashes and helps reduce sugar cravings. Healthy fats are also essential. They keep you feeling fuller for longer and support hormone health. And carbohydrates still have a role to play. They’re the body’s preferred and quickest source of energy, so cutting them out completely often backfires.

Henpicked: You often talk about a “balanced plate”. What does that look like?

Jackie: I like to keep it very simple. Think of your plate in quarters.

• One quarter protein: meat, fish, eggs, tofu, lentils or beans
• One quarter  complex starchy carbohydrates: brown rice, wholegrain pasta or bread, sweet potato
• Half the plate vegetables

Of the vegetable half, one quarter should ideally be dark leafy greens like spinach, kale, broccoli, cabbage or rocket. The remaining quarter can be any other vegetables such as carrots, tomatoes, cauliflower, mushrooms or onions.

This gives you steady energy, supports digestion and helps with weight management without restriction.

Henpicked: Why are vegetables so important for energy?

Jackie: Protein, fats and carbohydrates provide the fuel, but vitamins and minerals are what allow the body to turn that fuel into usable energy at a cellular level.

Vegetables are packed with those micronutrients. B vitamins, magnesium and vitamin C are particularly important in the energy production process. Dark green leafy vegetables are especially rich in these nutrients and regularly including them can make a noticeable difference to energy and focus.

Henpicked: You mentioned variety. Why does that matter so much?

Jackie: Our gut microbiome thrives on variety and it plays a huge role in digestion, immunity, mood and energy. Eating the same vegetables over and over limits the range of nutrients and fibrefeeding those beneficial gut bacteria.

That’s why I often suggest my 40 fruit and veg in 7 days challenge as a short reset. It’s not something to do all the time. It’s about encouraging variety, rediscovering foods you’ve forgotten and giving your body a boost.

Henpicked: Vitamin D came up early on. How important is it at this time of year?

Jackie: It’s hugely important. In the UK and most of the northern hemisphere, many people are deficient over winter. Low vitamin D can affect mood, energy, sleep and immune function.

For most adults, somewhere between 1,000 and 3,000 IU per day is appropriate in winter. Many multivitamins only contain around 400 IU, so topping up is often needed. If you’re unsure, a simple blood test via your GP can confirm your levels.

Henpicked: What about magnesium? People often mention it helps with sleep.

Jackie: Magnesium is brilliant for calming the nervous system and supporting the body’s response to stress, which is often elevated in January. It’s also essential for energy production.

Many people find it helps with sleep when taken in the evening. Dark green leafy vegetables are a great food source, and supplements or topical options like lotions, sprays or Epsom salt baths can also be useful.

Henpicked: Are healthy fats really that important for energy?

Jackie: Absolutely. Women need fats for hormone production, brain health and sustained energy. Going low-fat often leads to hunger, cravings and low mood.

Omega-3 fats from oily fish, flaxseed and walnuts are particularly beneficial. Monounsaturated fats like olive oil and avocados are great for heart and hormone health. Even good-quality saturated fats have a place when eaten in sensible amounts.

Henpicked: Is it okay to eat eggs every day?

Jackie: Yes. Eggs are a nutritional powerhouse. They’re rich in protein, omega-3s, iron, selenium and B12. Despite outdated myths, dietary cholesterol from eggs does not raise blood cholesterol in most people.

For many women, a protein-rich breakfast that includes eggs can significantly improve energy and concentration through the morning.

Henpicked: There’s so much confusion around supplements. What’s a sensible starting point?

Jackie: Supplements can be helpful, but they need to be treated with caution, so always check with your GP if you’re on medication or have a medical condition.

For many people, a good-quality multivitamin is a solid foundation because it provides nutrients in balanced amounts. Vitamin D is often needed on top, especially in winter. Beyond that, supplementation should be individual rather than a long list of products.

Henpicked: What about fasting? Does it help energy?

Jackie: Fasting isn’t for everyone. Time-restricted eating can suit some people, but it’s often not my first recommendation for women in midlife.

If you’re stressed, dealing with thyroid issues or feeling chronically tired, regular, nourishing meals are usually far more supportive. In many cases, three balanced meals a day with no snacking works better than eating less and less.

Henpicked: If there’s one takeaway for January, what would it be?

Jackie: Don’t aim for perfection or a complete overhaul. Focus on routine, balanced meals and giving your body what it needs to produce energy. Small, consistent changes are far more powerful than drastic ones.

When you support your body properly, energy follows.

The full recording will be available on Henpicked Hub, and Jackie will also be sharing her 7-day fruit and veg challenge on Instagram at @wellwellwelluk. A great way to start the year feeling steadier, brighter and more energised.