There are quite a few holidays between now and January 1st. There are also quite a few pitfalls for your metabolic health.
Approximately two in five people worry about how much they eat during the holiday season, with another 47% anticipating temptations at holiday gatherings. We haven’t even discussed the other stressors of the holidays: lack of sleep, excess alcohol, and awkward family dynamics are just a few.
The bad news is, the holidays are inevitable. The good news is, you can enjoy them without sacrificing your health.
Here are some ways to navigate the season without throwing in the towel or losing your progress.
5 ways to protect your metabolic health during the holidays
If you’re newly on a journey toward better metabolic health, surviving the holidays can feel more than a little overwhelming.
Of course, I want you to enjoy yourself — but I also don’t want you to feel guilty later.
So let’s begin with the most important pillar:
Set your expectations
Everybody’s holiday season looks a little different, and so do its temptations. That’s why I encourage you to set expectations for yourself and realistically plan for the days ahead.
For example, it’s difficult to avoid a ‘trigger food’ if you’re not planning for how you’ll confront it. You also need to identify whether people are supporting or sabotaging your metabolic health goals.
Planning for the holidays doesn’t need to be stressful. Start by walking yourself through all possible scenarios and brainstorm responses, actions, and solutions that will help you stay on course. What will you do when you’re offered a favorite holiday sweet? How will you respond when offered hot chocolate or eggnog?
Making a game plan today will help you feel more confident tomorrow — then let you plan for indulgences, not feel like you’re falling prey to them.
Avoid excess sugar
Notice I said the word ‘excess’ here — I’m not expecting you to cut all sugar from your diet.
Just remember that added sugar can eventually lead to carb creep, which can sabotage your diet or lead you backsliding into previous habits.
Some suggestions:
- Consider making metabolically healthy ‘desserts’ at home. There are online recipes that call for ‘healthier’ sweeteners such as allulose. You can also opt for whole, real desserts, including low-glycemic treats like blueberries.
- Be careful of prepackaged or ‘keto-friendly’ holiday desserts. While they might be ‘low sugar,’ they may also contain unhealthy additives — including fake sugars that disrupt metabolic health.
- If you can’t resist a bite of your favorite sweets, time your indulgence to minimize metabolic disruption. For example, studies show walking two minutes after eating could dramatically reduce postprandial glucose. You can also get a CGM to keep an eye on postprandial responses. If you’re interested in learning more, I wrote a guide to maintaining your blood sugar during the holidays.
Again: if you’re metabolically unhealthy, you may want to be stricter about your sugar intake. But cutting sugar looks different for everyone, so it’s up to you to decide what makes sense.
Avoid excess alcohol
The holidays are a time for ‘making jolly,’ which for many Americans is synonymous with seasonal alcohol. Considering the average American drinks 27% more during the holidays, it’s worth considering how you plan to curb your consumption.
Sugar and alcohol interact similarly in your body: they both spike your blood sugar and disrupt your metabolic health. Binge drinking in particular can lead to overeating. And if you’re surrounded by festive holiday foods, you’re less likely to reach for whole, real foods.
I recommend keeping alcohol to a minimum, regardless of the time of year. If you plan to indulge, be extremely selective. I explain the reasons why in my guide to alcohol and metabolic health.
Keep a basic routine
Your body will thank you for a sense of normalcy during the holidays. You might be traveling or enjoying more off days than usual, but you should still make time to keep your health a priority.
Case in point: you don’t need to be routinely visiting the gym to exercise (and you certainly don’t have to give up exercise until New Year’s). You can carve out time to walk around the neighborhood, do some stretching at home, or find a free video on YouTube.
I also recommend keeping a relatively predictable sleep schedule. There will be days when you stay up later, of course, but keeping your body on routine will help to regulate your blood sugar.
Effective stress management is another piece of the puzzle — you don’t need me to remind you just how stressful the holidays can be. This is especially relevant during social gatherings.
Which leads into my next point:
Manage stress during social gatherings
Nearly half of all Americans say the temptation of eating unhealthy food is more stressful than dealing with family during the holidays. This is largely in part to parties and get-togethers where you’ll find more conventional foods available for snacking.
Temptation isn’t completely avoidable, but there are a few ways to keep yourself sane.
This includes:
- Eating before attending a party so you feel less tempted to reach for the processed foods.
- Bringing a metabolically healthy option so you know there’s something acceptable for your diet.
- Stick with whole, real foods. Fill up your plate with animal protein (whether that’s ham, turkey, or lamb) then add low-carb options like deviled eggs.
The more balanced your blood sugar is, the fewer cravings you’ll have, and the less likely you’ll be to overindulge.
Making the most of the holiday season
Health isn’t always synonymous with the holidays. But that doesn’t mean you’re doomed to fall off the bandwagon.
I’m hopeful at least one of these suggestions has given you ideas for navigating the season in confidence. Setting strong boundaries (as well as realistic expectations) can help you make better decisions for your metabolic health.
Of course, one of the easiest ways to stay committed to your goals is to find outside support to provide accountability. If you’re interested in immersing yourself in a community like this, you’re welcome to learn more about my Heart Health Hub.
