Finish January Strong: A Simple Supplement Check + Movement Reset
Last week of January reset after 60 with a simple supplement sanity check, easy movement plan, and a 7 day bridge to prep for February with focus foods.
Finish January Strong: A Simple Supplement Check + Movement Reset
January is usually when everyone tries to do the most.
By the last week, most of us are just trying to stay consistent.
So I’m not doing another “start over” plan.
This is my last week of January reset. A simple way to finish the month strong and slide into February without the all or nothing spiral.
I already shared my January food reset foundation in two posts:
- My January Focus Foods for Longevity list, so you can keep meals simple and repeatable without getting bored
- My January Gut Calm post featuring the ginger turmeric purple cabbage combo that has been a game changer for digestion
If you want those first, here they are:
- https://www.plantbasedflex.com/january-focus-foods-for-longevity/
- https://www.plantbasedflex.com/january-gut-calm-ginger-turmeric-purple-cabbage/
This post is different. It focuses on three things that support the food plan and make it easier to stay steady after 60:
- A quick supplement sanity check (food first, supplements second)
- A simple movement rhythm that supports energy and strength
- A 7 day bridge plan to prep for February without overthinking it
If January has felt a little off track, this is your clean reset point. Simple. Practical. Repeatable.
Food first, supplements second
I am not into chasing supplements like they are magic.
For me, supplements are more like a good kitchen tool. Helpful when you actually need it. But they are not the main event.
The main event is still food. Real meals. Fiber. Protein. Healthy fats. And those January focus foods that make it easier to stay consistent without thinking about it all day.
That said, once you are eating pretty solid, supplements can be a smart add on. Especially after 60.
One important note before we go any further. Supplements can interact with medications and with each other. So think of this as education only. If you take prescriptions, especially blood thinners, or you have kidney issues, always run changes by your doctor or pharmacist.
The “worth checking” supplement list after 60
This is not a shopping list. It is a sanity check.
If you are already taking something, use this to make sure it makes sense. If you are not taking anything, do not feel like you need to start everything at once. Pick one focus. Stay steady. Then evaluate.
1) Vitamin D3
Vitamin D supports calcium absorption and bone health, but more is not better. High doses can cause problems, so this is one where it is worth knowing your numbers and staying within safe ranges.
Easy pairing: take it with a meal that includes fat, like avocado, pistachios, sunflower seeds, or olive oil. That helps absorption.
2) Vitamin K (including K2)
Vitamin K matters for blood clotting and it is naturally found in leafy greens. It also matters a lot if you are on warfarin. This is a big check with your provider category.
Easy pairing: spinach, greens, cabbage. This is one reason I love having greens and cabbage in regular rotation.
3) Omega 3 (fish oil or food based omega 3)
Omega 3s can support heart health, and fish oil is common for that reason. But dosing and timing matter, especially if someone bruises easily, takes blood thinners, or has surgery coming up.
Easy pairing: if you eat fish, that is a great whole food route. If not, keep nuts and seeds in your weekly rhythm and talk to your provider about what makes sense for you.
4) Magnesium
Magnesium is a common gap nutrient, and depending on the type, it can affect digestion. Some forms can loosen stools, and magnesium can interact with certain medications.
Easy pairing: leafy greens, beans, nuts and seeds. If your food is already strong here, you may not need much.
5) Vitamin B12
B12 is especially worth paying attention to after 50 because absorption can drop with age. If you eat mostly plant based, this becomes even more important to check.
Easy pairing: fortified foods can help, but the cleanest way to know is to ask for labs at your next checkup and decide from there.
6) Creatine (optional, not required)
Creatine is not just for bodybuilders. It is one of the most studied supplements, and it may support strength and muscle performance when paired with training.
Important: if you have kidney disease or kidney concerns, this is a doctor conversation first.
My supplement sanity rules for the last week of January
If you do nothing else, do this.
Rule 1: Do not stack randomly
If you already take a multivitamin, look at the label before you add anything else. A lot of people double up without realizing it.
Rule 2: Pick one goal at a time
Bone support. Gut support. Energy. Muscle support. One focus is easier to stick to and easier to evaluate.
Rule 3: Tie supplements to meals
Not only does it help you remember, it can also reduce stomach irritation for many people.
Rule 4: Watch for red flags
New reflux. New urgency in the bathroom. Headaches. Insomnia. Bruising. If anything feels off, pause and evaluate instead of pushing through.
That is the whole vibe of this week. Simple. Smart. No guessing games.
Movement matters more than perfection
If January is a reset month, movement is what makes the reset real.
Not intense workouts. Not a brand new routine you hate by next Tuesday. Just repeatable movement that supports strength, balance, energy, and mood after 60.
Here is the structure that keeps it simple and actually works.
The 3 lane movement plan
Lane 1: Walk or hike lite most days
20 to 40 minutes. Outside if possible. Even a shorter walk counts. The goal is consistency.
Lane 2: Strength twice a week
Short and simple. Legs. Push. Pull. Core. Even 20 minutes counts. If you already hike a lot, strength is the piece that keeps you durable.
Lane 3: Mobility every day
Five minutes. Ankles. Hips. Upper back. Neck. This is the quiet habit that helps everything else feel better.
This is scalable because it is not complicated. You can do it at home. You can do it while life is busy. And you can keep it going after January.
The 7 day bridge to February plan
This is the plan for the final week of January. It is intentionally easy.
Day 1: Audit day
- Check what supplements you are taking and the doses
- Check your multivitamin label
- Decide what you are keeping and what you are pausing
- Write down any questions for your pharmacist or doctor
Day 2: Gut calm day
- Make your gut calm bowl
- Take a short walk after your main meal
- Keep your evening simple
Recipe is here: https://www.plantbasedflex.com/january-gut-calm-ginger-turmeric-purple-cabbage/
Day 3: Strength day
- 20 minutes strength
- Focus foods for dinner
- Early wind down
Day 4: Prep day
- Wash greens
- Prep purple cabbage
- Roast sweet potatoes
- Make a small crunch jar of pistachios and sunflower seeds
Focus foods list is here: https://www.plantbasedflex.com/january-focus-foods-for-longevity/
Day 5: Walk day
- Longer walk or hike lite
- One simple bowl meal
- Kiwi as the bright finish snack
Day 6: Strength day
- Second short strength session
- Hydrate well
- Keep dinner protein plus fiber
Day 7: February setup day
Write your February non negotiables. Pick two only.
- walk 5 days a week
- strength 2 days a week
- one gut calm bowl daily
- supplements only with meals
- no late night snacking unless truly hungry
That is how you carry momentum forward without starting over.
Quick February prep checklist
This is the part most people skip, then wonder why things fall apart.
- Restock your focus food basics
- Pick two easy breakfasts you will repeat
- Set your grocery day
- Put movement days on your calendar
- Decide your supplement routine and stop tinkering for two weeks
Consistency beats constant adjusting. Every time.
Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.
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