Holiday Survival Protocol
The holidays are a time to celebrate. They also kickoff a season of metabolic dysregulation and weight gain. Here are our 5 favorite strategies to enjoy holiday meals and still look and feel great!
The holidays typically bring big meals, lots of carbs and sugar, and a heaping of inflammation and weight gain. Many studies show that essentially all the weight gained for the year is during the holiday season, and we spend the rest of the year losing it. Thankfully, you can have your cake and eat it too - you can enjoy the meals and avoid this damage with 5 strategies that anyone can employ to mitigate the damage to your body!
Source: New England Journal of Medicine
5 Strategies to Thrive during the Holidays
The Veggie Defense
Vegetables combine anti-inflammatory polyphenols, natural fiber, and take up space in your stomach. Eat ½ a plate of them before you dive in for the heavier food and dessert, and you will tend to eat less, and the polyphenols and fiber will mitigate the other potentially pro-inflammatory ingredients' effects on your blood vessels and gut microbiome.
Fiber Pregame
Taking 3 grams of psyllium husk fiber 30 minutes before your meal can also take up space in your stomach and feed the good bacteria in your microbiome, mitigating the inflammatory effects. You can use this up to twice a day - make sure to mix the fiber with a large glass of water though! You can get psyllium husk fiber at any drug store. Just look for a version without a lot of additives.
Speaking of Water
Water can also take up room in your gut, and drinking a lot has the double benefit of helping you dilute and flush out some of the high levels of salt that tend to show up in holiday foods, which decreases the effects on blood pressure. Shoot for 3-4 liters (96-128 oz) of water per day total, and consider drinking half a liter (16 oz) before the big meal!
Pregame, with a Workout
When you work out, you use up some of your body’s carbohydrate reserves, make your muscles more readily take up carbohydrates and sugar, and turn down your immune system. This makes your body better able to take in, store, and use up the carbs you eat, while decreasing the inflammatory effects of huge, rich meals. Try 30+ minutes of cardio exercise before the big meal, and if you want to really take advantage, add some weightlifting as well. The carbs and sugar will cause your body to release insulin, which will actually increase your muscle gains from the lift!
The Mind-Body Connection
The holidays can also present unique stresses. If that’s the case for you, consider a 10-20 minute meditation before the time that’s most likely to challenge you. Not only will this lower your stress hormone levels and stress reactivity, but it will also set you up for being better able to handle big meals, since stress hormones negatively affect our metabolism and digestion! Get a double benefit by doing a walking meditation, so you get some movement in as well. Walking meditations can also be easier for some people since you don’t have to sit still. Here’s a quick 10-minute guided versionyou can check out.
From all of us on the Fount Team, we wish you a Happy Thanksgiving! Hopefully, these tools can help you feel great throughout the holidays!