Front-Loading the Holidays

The idea for this article on staying healthy over the holidays struck me after realizing that marketing health and wellness at this time doesn’t make sense in the traditional way. Very few people consider starting a health coaching program right before Thanksgiving and Christmas—it’s almost laughable. When I mentioned this idea to a colleague, she encouraged me to explore it, and next week, I’ll be discussing this topic with a group of female small business owners. Lucky for you readers, I process my class ideas through writing!

These are strategies I personally attempt to follow during the entire final quarter of the year.

The holiday season often means excess: too much work, running around, indulging, and spending. We consume way too much sugar and cocktails—all in the name of “holiday spirit.” But is it truly worth it? We have a candy-filled Halloween, an overindulgent Thanksgiving, and a Christmas season marked by both. And, of course, a New Year’s Eve celebrated with heavy drinking. No wonder it’s “Cold and Flu Season.”

Some argue that we get sick due to increased social interactions, but I believe there’s more to it. Sugar weakens the immune system, and as my passion is healthy living, I’d like to explain this in a clear, relatable way.

For starters, sugar creates dysbiosis in the microbiome by overstimulating candida. Once the gut falls out of balance, everything else does too. Roughly 70% of your immune system resides in your microbiome, and 70% of your serotonin (the neurotransmitter tied to happiness) is produced there as well. This reveals two important points: an imbalanced microbiome weakens the immune system, and lower serotonin levels lead to decreased happiness. When we crave a dopamine hit, sugar offers a quick fix, as it’s just one molecule away from cocaine. Each sugary treat becomes another “hit,” creating an addictive cycle of dopamine rushes. But we rarely consider the other side of this cycle: each sugary or carb-rich indulgence spikes blood glucose, which taxes the liver and often leads to excess. This surplus, whether sugar or insulin, ultimately gets stored as fat, adding unwanted pounds.

Excess sugar intake disrupts your gut, weakens your immune system, and can leave you chasing sugar the entire season. But is it possible to enjoy the season without overindulging? I say YES! Here’s how.

1. Set Eating Windows
   Create a clear eating window and a fasting window, which mimics a natural feast/famine cycle. Aim for at least 8 hours without food—this becomes manageable by not eating two hours before bed.

2. Move After Meals
   Take advantage of the season’s busyness by moving after meals, whether through errands, chores, or a daily goal of 10,000 steps.

3. Follow the 80/20 Principle
   Stick to your usual healthy habits 80% of the time. Before an event where indulgence is likely, eat a balanced breakfast or lunch and start the meal with a fiber-rich item to slow sugar absorption.

4. Focus on Nutrient-Dense Foods
   Prioritize nutrient-dense foods whenever possible, including liver-supportive options like leafy greens (dandelion, watercress), cruciferous vegetables, garlic, olive oil, berries, and citrus. Herbs like milk thistle, turmeric, and ginger also support detoxification, as do green and dandelion teas.

5. Support Your Microbiome
   A 24-hour fast can help reset gut balance. After fasting, break it with foods that feed your beneficial microbes, such as probiotic-rich, fermented foods and prebiotic-rich choices like garlic, onions, asparagus, and apples. Polyphenols in coffee and red wine (in moderation) are also beneficial.

6. Moderate Alcohol Intake
   Alcohol disrupts sleep, dehydrates the body, and harms the gut microbiome. Darker spirits can worsen hangovers due to fermentation byproducts.

• Eat Before Drinking: Start with a meal rich in protein, fiber, and fat to stabilize blood sugar and slow alcohol absorption.

• Pace Yourself: Stick to one drink per hour to prevent overload.

• Avoid Sugary Mixers: Sugary mixers spike blood sugar and dehydrate you.

• Hydrate Continuously: Drink water between cocktails, stay hydrated before, and rehydrate afterward. Avoid sugar-laden sports drinks; instead, try coconut water or a homemade electrolyte mix with citrus juice, a teaspoon of baking soda, and a pinch of sea salt.

7. Get Quality Sleep
   Rest is essential for emotional regulation, decision-making, energy, and focus. Your body recovers during sleep, so don’t skimp on it.

8. Practice Gratitude
   Each day, write down three specific things you’re grateful for. Share these with family or friends to spread positivity and foster connection.

9. Take Time for Yourself
   Holidays can stir up emotions. In the midst of the hustle and bustle, take time for activities that bring you joy and relaxation. Connect with loved ones, cozy up with something warm, and unwind.

At the Institute for Integrative Nutrition (IIN), we learned a concept called “crowding out.” By focusing on positive additions, we crowd out less beneficial choices. Where we focus, our energy flows. So, focus on staying healthy, practicing gratitude, and showing love to those around you. Your presence matters more than presents. Ultimately, it’s how we show up for ourselves and others that truly counts. Perfection is a myth—there was only ever one perfect person, Jesus, who should be the reason for the season.