Every January, women are given the message that our bodies need to be “cleaned up.” Which is incredibly frustrating. And with 79% of resolutions being health-related, we often turn to detoxes and diets. Which is incredibly understandable.

Detoxes promise clarity, control, and a reset. What they often deliver instead is short-term relief followed by rebound fatigue, stubborn weight changes, and a cascade of metabolic and hormonal consequences.

Here’s an uncomfortable truth: detoxes don’t just fail—they teach your body to work against your longevity goals.

Before we dig into why that happens, take a moment to answer this honestly.

Spotlight

Why common detox trends appeal to women

Detox and diet plans often appeal during moments of overwhelm—post-holidays, during burnout, in midlife, postpartum, or when hormones feel unpredictable to name a few. They offer a simple villain (“toxins,” “parasites,” or “dirty foods”), clear rules, and quick wins. And early feedback can feel meaningful: less bloating, a few pounds lost, a sense of discipline or control.

While focusing on a health reset in the new year has its merits, detoxes thrive by reducing a complex biological system into a simple story. That mindset often leads to extreme restriction or fasting, followed by rebound bingeing and feelings of failure, says Alex McDonald, MD, a family medicine physician and assistant professor at Kaiser Permanente Bernard J. Tyson School of Medicine—an experience that traps many women in a harmful mental and physical cycle.

Your body on a detox: why it feels good at first

Why do so many women feel better at the beginning of a detox? There are several reasons, says McDonald. Part of it may be the mental lift that comes from starting something new or trying an approach that worked for others. But biology also plays a role.

📈 Severe calorie restriction signals a perceived threat to the body, triggering a release of cortisol—the stress hormone—as a short-term survival response and inducing a cortisol high.

🧂 When people reduce sodium intake compared to the standard American diet, they may also see quick drops in inflammation, water weight, and bloating.

💦 Detoxes can temporarily reduce muscle glycogen (stored energy), which leads to rapid water loss and smoother blood sugar swings.

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Unfortunately, none of these effects lasts long because detoxes don’t support long-term metabolic, gut, or hormonal health.

The body isn’t a stagnant system waiting to be cleaned. It’s adaptive. And when restriction becomes the strategy, adaptation kicks in.

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Detox plans sell you a reset. What they often do instead is push your body into a cycle of stress → restriction → rebound. If you want the deeper “why” behind this, this podcast episode explains oxidative stress and why “less is more” matters more than another cleanse: Watch/listen here

When restriction becomes stress

These short-term changes come at a cost. Restrictive and detox diets significantly lower energy availability and key nutrients. This can reduce muscle mass, bone density, and recovery capacity—factors that matter deeply for women’s long-term health, says McDonald.

When that happens, the body shifts into protection mode, and sends signals that it’s under stress and conserving energy. McDonald advises women to watch for signs such as:

  • Menstrual irregularities

  • Overuse or stress injuries

  • Temperature sensitivity and feeling cold all the time

  • Athletic or cognitive performance decline

  • Worsening mental health, such as depression or anxiety

  • Fatigue

  • Dehydration

  • Heart palpitations

  • Hair or nail changes

  • Constant preoccupation or thinking about food.

If these symptoms appear, something in your habits probably needs to change.

What a reset for longevity health looks like instead

If you’re looking for a reset this year, focus on approaches that work with your biology rather than against it. McDonald recommends dietary approaches that are:

  1. enjoyable and sustainable long-term

  2. culturally and socioeconomically appropriate

  3. supportive of the body’s energy needs, while accounting for meal timing, movement, and individual health conditions

The goal isn’t restriction. It’s stability. Adequate fiber and protein intake, consistent meals, quality sleep, regular movement, and hydration all help stabilize appetite and blood sugar while supporting gut and hormonal health.

If you’re dealing with symptoms like constipation or bloating, focus on identifying the real cause rather than eliminating “toxins.” That may involve reviewing your long-term diet, medications, or underlying conditions such as IBS.

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There is no “one-size-fits-all” approach. Diet plans should be individualized, ideally in consultation with a medical team, and refined through trial and error.

Dr. McDonald

When setting health goals, it’s important to understand both the risks and benefits of dietary changes, and how they affect your body. And keep in mind that trying to eat “perfectly” often backfires. “Women should have a healthy relationship with food,” McDonald adds. “It’s important to be able to enjoy a meal without a side of guilt or worry.”

Now, that’s a resolution we should all get behind.

If this issue resonated, the conversation doesn’t have to stop here. But, today’s the last day to get early bird pricing for the Livelong Women’s Health Summit.

We’d love to have you join us to learn from 75 thought leaders in the women’s health and longevity space over 2 days in San Francisco. Not sure what to expect? Take a peek at the agenda and reach out with any questions.

Bonus: use the code TIFFANY and get $50 off any ticket type right now. 💸

Get early bird pricing before it ends

We are looking for Ambassadors! If you’re passionate about women’s health and longevity and want to help spread the word about the event you can potentially earn a free ticket to the Summit. Check out the details and reach out to [email protected] with any questions.

Did you know we have a private community for Livelong Women dedicated to all things women’s health and longevity? Join over 100 women in discussions about exercise best practices, personal experiences with GLP-1s, how we practice mindfulness, and more. 💜

Every week we also dive into longevity topics and tools on the Livelong Media podcast. Most recently Erin discussed “Why you should talk to strangers” with Juliana Schroeder. Listen on YouTube, Apple, Spotify, or wherever you get your podcasts.

👀 In case you missed it:

∞ What 2025 taught us about living longer.

❤️‍🩹 Avoiding the “holiday heart” syndrome with Liv.

♀ Is female fertility an early warning system for aging?

Poll Response

We asked, you answered:

Have you experienced shifts in your hormones outside of perimenopause/menopause?

It was an even split between those of us who have and those of us who haven’t. Whichever side of the fence you landed on, thank you for sharing your experiences with us each week.

As for the GLP-1s, a majority of you indicated that you wanted more information or were curious. I’m wondering, would you like to see a future issue dedicated to GLP-1s, and if so, what questions would you like to see answered? Let me know at [email protected]!

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The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.

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