Achieve your resolutions this year by adopting habits like taking algae tablets daily. Keystone habits can help improve your overall odds of success.

2025 is here, and you may be eager to set and achieve ambitious health goals. Just last year, 48% of US adults had resolutions related to improving fitness, 34% to losing weight, and 32% to improving their diet [1]. Yet, only 9% of those who make resolutions achieve their goals [2]. The common mistake is trying to do too much at once. You can get burned out, discouraged, and ultimately give up these goals altogether. Instead of making drastic changes, you can work on consistent habits for long-term success.

New Year’s Resolution vs Healthy Habits for the New Year

People who achieve long-term health goals do so by turning changes into lifelong habits. It may require motivation at first, but eventually becomes effortless, especially as you start to experience benefits and it becomes a way of life [3]. Instead of setting overly ambitious goals, focus on smaller habit goals you can maintain consistently. Then, count consistency, rather than intensity, as wins. 

This approach contrasts starkly with New Year’s resolutions like extreme diets and intense workout programs. Extreme approaches can have initial success but then lead to injuries, exhaustion, or binges. Also, research finds that 91% of people quickly return to baseline by February. 

The first few keystone habits should be carefully selected so that once you feel their benefits, the following several habits become exponentially easier. Foundational keystone habits—like sleep, energy management, and balanced nutrition—can create a positive feedback loop. By boosting your overall motivation and energy, these habits make developing and sustaining your other healthy practices much more manageable. They also build a foundation to help you keep up with higher-intensity habits later on. For example, when your sleep and energy improve, sticking to an exercise routine, maintaining a positive mindset, and following a balanced diet become more achievable. 

This concept of making small changes to improve health has existed for nearly twenty years. However, much of health marketing nowadays promotes the intensity so much that habit changes may seem minor or even too easy. Yet, studies show that habits do add up and snowball into meaningful long-term results. When you feel the benefits and build your routine around the habits, you become much less likely to slip into unhealthy patterns, so everything becomes easier. Through repeated actions in a consistent environment, each habit becomes easier to stick with over time, making room to increase difficulty or add new habits. 

New Year resolutions don’t all have to be weight loss; you can set habit resolution goals to improve energy levels, get stronger, sleep better, or even meditate consistently. The first key is to choose the right keystone habits, then aim to make it routine before adding new ones. 

Why Algae Tablets are the Perfect Keystone Habits for 2025

Let’s dive into how algae tablets can help you achieve your New Year’s goals – by boosting energy, supporting your motivation, improving sleep, aiding exercise and recovery, and giving you the nutrients you need to succeed!

Boost energy

Low energy might be the reason most people fail at reaching health goals. Coffee isn’t a long-term solution because it’s a high-interest loan on your energy. Also, coffee in the afternoon or evening can destroy your sleep quality, which makes you more tired in the long run.

When it comes to enhancing energy levels, look no further than algae tablets. Spirulina and chlorella feed the mitochondria, your cells’ energy powerhouse, with whole food nutrients. Their chlorophyll may even help your cells harvest energy from sunlight [4]. These algae tablets are also loaded with antioxidants, which help protect cells from damage caused by oxidants that make you tired [5].  

Research finds that spirulina can help runners last longer, and improve oxygen use in arm cyclists, possibly because it improves nitric oxide production like many vegetables do [6], [7]. Nitric oxide boosts oxygen use and improves circulation, supporting energy, blood pressure, and stamina [8], [9].  Animal studies also find that chlorella enhances exercise performance and improves muscle function [5]. 

Another way algae may boost energy is by providing a good source of bioavailable iron [10]. Iron is essential for making hemoglobin, the protein in your blood cells that transports oxygen to help your cells produce energy. Iron deficiency anemia is a common cause of fatigue in premenopausal women. If this concerns you, ENERGYbits® may just be the food you need to support healthy iron levels so you can have the energy to achieve your health goals. 

Support Motivation

When it comes to sticking with your health goals, staying motivated plays a big role. Algae tablets help support motivation via their benefits for overall brain health. Both are rich in an amino acid called tyrosine, which is a backbone for the motivation neurotransmitter dopamine [11]. Their omega-3 and immune-modulating effects also mitigate lifestyle-related factors that hamper your motivation [12]. Both also provide B vitamins, helping your body metabolize food and neurotransmitters [13].

Together, these algae provide a natural source of brain-supporting nutrients that can aid motivation, mental clarity, and overall cognitive health.

Improve sleep quality

Getting enough sleep is incredibly important for sticking to healthy habits. When tired, it can be more challenging to stick to resolutions, no matter how small. Not to mention how sleep deprivation can make you hungrier and in a worse mood. 

Chlorella and spirulina support sleep by providing magnesium and B vitamins [14]. These nutrients work together to help your nervous system relax and initiate a restful sleep. They also contain the amino acid tryptophan, which provides the backbone for the sleepy hormones serotonin and melatonin [14].

In one randomized controlled trial, participants who took 1 g/day of spirulina for eight weeks had significantly fewer sleep disruptions than those taking a placebo [15]. In turn, they also reported better stress resilience and a higher reported quality of life! 

Most people may not know if they have suboptimal sleep. Nowadays, consumer wearables now track deep sleep, nighttime awakenings, and REM sleep, making it easier to observe how you feel with various sleep parameters. You may also notice improvements after incorporating these superfoods, like algae tablets.

Exercise performance and recovery

Spirulina and chlorella can be great tools if you have exercise goals this new year! When it comes to fuelling muscle, protein is key. Algae tablets aid muscle repair and growth with their solid protein profile. Plus, the combination of essential minerals and vitamins supports muscle function and energy metabolism [14]. 

• Spirulina is high in protein and essential amino acids, aiding muscle repair and growth, making it an excellent post-workout food [16]. The antioxidants in these algae tablets can help mitigate oxidative stress, which may help with post-exercise soreness and speed up recovery [16]. Spirulina may boost nitric oxide, which helps with energy and overall physical stamina [17].

• Chlorella, RECOVERYbits®, complements these benefits with its rich chlorophyll content, which promotes detoxification and helps eliminate lactic acid buildup in muscles, aiding recovery [18]. One study in healthy young adults found that short-term chlorella consumption (6 g/day for 2 days) reduced blood lactate levels during moderate and intense exercise, indicating improved muscle efficiency and reduced fatigue. It is also packed with vitamins and minerals, such as B vitamins and magnesium. These nutrients are essential for energy metabolism and muscle function. 

Providing whole foods nutrients

Finally, algae tablets can be great nutritional insurance to support overall health. Spirulina and chlorella are celebrated for their dense nutritional profile and are whole foods packed with a ton of nutrients [14]: 

• Spirulina is a blue-green algae that boasts a remarkable protein content—around 60-70% by weight—making it a potent source of plant-based protein. It is also rich in essential amino acids, vitamins like B12, and minerals such as iron and magnesium, supporting energy production and immune function.

• Chlorella, a green freshwater algae, is packed with chlorophyll, which promotes detoxification by binding to heavy metals and aiding in their removal from the body. Chlorella also contains antioxidants like vitamins C and E, and essential fatty acids that support cellular health and combat oxidative stress.

These whole foods can be a great addition to your general wellness routine, similar to taking a food-first approach to supporting your New Year's health goals!

Final Notes

As you embark on your health journey in 2025, remember that sustainable progress starts with small, consistent changes. Building healthy habits – like prioritizing sleep, maintaining balanced nutrition, and staying active – creates a strong foundation for long-term well-being.

This year, achieve your New Year’s resolutions – by harnessing the power of algae tablets! Whether you are looking to increase energy, improve sleep quality, get back into the gym, or are just looking to set a solid foundation for your health, we at ENERGYbits® want to help. By making it a keystone habit, you can simplify your health routine while ensuring your body gets the nutrients it needs. This year, let your goals focus on progress over perfection by fostering habits that empower you to thrive – not just for the months ahead but for years to come!

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chlorella habits for the new year health food healthy habit Keystone Habits New Year spirulina

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