The term “wellness reset” has almost lost its meaning over the years. Historically, a reset has been synonymous with deprivation and detoxes, often featuring before-and-after footage. But the “resets” have finally undergone a welcome rebrand.
“For me, a reset is a moment where you put yourself first,” says nutritionist Rosemary Ferguson. “Sometimes there’s a clear intention behind it; you want to create a shift. Sometimes you just need to step out of whatever is causing you stress and give yourself time and attention.”
Ferguson wrote the aptly titled book The Reset, which she says is designed to help you “feel bloody great in your own life.” It’s no coincidence it’s arrived just in time for the colder, drearier months. “As the days shorten, the light signal that sets your body clock weakens, so melatonin starts creeping earlier and mornings feel heavier,” Ferguson adds. As a result, our bodies slow vitamin D production from sunlight, which can affect mood, immunity, and muscle function, Ferguson explains. Appetite often changes too, with more pull toward carbohydrates and comfort food.
The Reset is by no means a crash diet. Instead, Ferguson’s four-week framework offers a more measured approach to well-being and redefines the narrative of a “reset.” “Each week builds on the one before,” she explains. “Alongside the food, you’re gradually layering in the lifestyle pieces: more movement, strength sessions, better sleep, daylight, and nervous system regulation. I have added them in throughout The Reset, so each change has time to settle before the next one lands.”
More importantly, the book treats hormonal balance, inflammation, and gut health as one interconnected system, leaning into the power of the mind-body connection. “It’s important to look at the whole picture—how your gut talks to your hormones, how inflammation affects the body, whether there is anything in your environment that we can improve, the impact of your nervous system—rather than treating each symptom as a separate problem.”
It’s also been designed specifically for those in midlife. “I focused on midlife because those were the people I felt were most underserved,” Ferguson says. “So many people think feeling rubbish is just part of getting older. I couldn’t disagree more. I feel better now than I did at 20, 30, or 40. You have so much power in your own hands with the basics. What you eat, how you move, how you live day to day—that is the most important information you give your body. It matters far more than a month-long supplement course or a retreat once a year.”
Ahead, Ferguson shares seven realistic habit changes that you can make now.
Keep Moving: "It’s very easy to get stuck indoors once the clocks go back. Don’t let the weather make the decision for you."
Get Outside: "Daylight and green space do more for mood, sleep, and stress than people give them credit for."
Prioritize Sleep: "Autumn is the perfect time to look at sleep; it is darker, and before the festive madness sets in, see if you can increase sleep quality, even if it is by a small amount. Set a regular bedtime and wake time and stick to it for a few weeks and see what changes."
Walk After Lunch: "Even ten or fifteen minutes helps your muscles clear glucose from your blood and takes the edge off the afternoon slump."
Eat a Variety of Plants: "Diversity is what your gut bacteria thrive on."
Strength Train Once a Week: "If you’re just starting, muscle is your metabolic insurance policy, and once a week is enough to begin."
Get Rid of Morning Doomscrolling: "Don't look at your phone or a screen until you’ve given yourself ten minutes. Your cortisol naturally rises when you wake up; it's what gets you going. Let it do its job without flooding you with emails and news. Give yourself that space to start the day, and I promise your day will go better."