Your Autumn Health & Wellbeing Reset

... that you can (& should!) use all year round.

Get back to basics & feel energised, motivated & excited for the months ahead.

After a summer of BBQs, late nights and plenty of Pimms, getting back into a healthy routine can feel like a STRUGGLE.

But instead of restrictive diets or sweaty bootcamps, why not use this season as a chance to reset, restore balance and return to the habits that help you feel your best?

As a registered nutritional therapist and health coach, I work with clients to do just that. Using simple, evidence-based changes to diet, movement and lifestyle, I help men and women boost energy, nip cravings in the bud and reach a healthier body weight - in a way that’s sustainable all year round.

Here are a few of the seasonal resets I guide my clients through each autumn that are designed to help you feel better, not just start over.

Get back to basics

The online world will make you think otherwise, but health REALLY doesn’t have to be complicated.

In fact, the most powerful habits are often the most overlooked. They’re so simple - too simple maybe - for most people to think that they actually work. But they do.

Disclaimer: simple doesn’t mean easy…..

Regardless, when I start working with clients, we strip things back to the foundations: proper hydration, real food, daily movement and quality sleep. These simple, everyday habits are the real game-changers for boosting energy, supporting weight loss and improving your long-term wellbeing.

1. Hydration - be consistent

It’s the simplest (but probably the most neglected!) health habit. Even mild dehydration can affect your energy, focus, digestion and cravings. Most of my clients are surprised by how quickly they feel better just by drinking more water.

Aim for 1.5–2 litres of filtered water a day to support everything from mood and metabolism, to skin health and appetite regulation.

Keep a bottle with you throughout the day (ideally somewhere you can see it), set phone reminders to prompt you to hydrate, or use a measured bottle to track your intake. If plain water doesn’t appeal, mix it up with sparkling water, or add lemon, cucumber or mint for extra flavour, sans added sugar!

2. Nutrition - build a colourful plate

The power’s in the pigment

Autumn is one of my favourite seasons for vibrant, nutrient-dense produce. It’s the perfect time to build a colourful plate that really nourishes your body.

Something I always remind my 1:1 clients is this: the power’s in the pigment.

The more colours and plant varieties that you eat, the more fibre, vitamins and antioxidants you’re giving your body. These nutrients are essential for supporting everything from energy and gut health, to lowering your long-term disease risk.

A colourful plate signals a powerfully health-promoting plate - which is why so many nutritionists refer to food as medicine.

A tip I give almost all of my clients is to fill half their plate with vegetables, aiming for one new plant each week. It’s a simple habit that supports appetite regulation, gut diversity and better overall health.

In a rush? Frozen and canned veg are brilliant shortcuts. They’re just as nutritious, often more affordable and ideal for busy days.

3. Movement - walk whenever, wherever

I’m a huge advocate for exercise, but you don’t need a gym membership to reap the benefits of daily movement. Walking is a humble yet powerful tool for overall health and wellbeing.

Even 4–8k steps a day can support weight management, improve cardiovascular health, balance blood sugar and boost your mood. The science is clear: small, consistent movement adds up.

That’s why walking features in nearly all of my clients’ plans. It’s simple, free and can fit into even the busiest of schedules. Plus, nothing quite beats a beautiful autumn stroll to refresh, re-energise, and reset.

Top tip: A 10–20 minute walk after meals helps your muscles use glucose more effectively and can lower blood sugar by up to 30–35%. It’s a simple yet powerful way to support steady energy. Plus, it helps with digestion - a double win!

4. Sleep - bedtime routines aren’t just for kids!

Sleep is often the first thing to slide when life gets busy - especially with work, family and the general juggle of daily life. But getting it right can make all the difference.

One of the simplest things I help clients work on is building a consistent bedtime and wind-down routine. Just like nutrition, sleep thrives on structure. Better sleep means more energy, fewer cravings, improved mood and better metabolic health overall.

Try finishing your last meal a few hours before bed, putting your phone away early and adding something calming (like journaling, reading or a warm bath) to help your body and brain switch off.

Your seasonal reset should focus on the foundations of good health: hydration, nutrition, movement & sleep & stress resilience

Hydration, nutrition, movement, and sleep (plus stress resilience!) - they’re the foundations of good health. Yet they’re so often overlooked. That’s why each new season is a great time to come back to the basics, reset with intention and refocus on these core pillars.

If you want to feel re-energised and refreshed this autumn, strip it back and work on the fundamentals.

And if you’re ready to feel better but need some support getting started, book a free call with me below to learn how 1:1 nutritional therapy & health coaching could help you.

Grace is based in Sevenoaks and offers both online & in-person consultations.

Book your free health assessment call below.