December is here

The holidays are a time of celebration, connection, and, let’s be honest—indulgence. From rich desserts to carb-heavy side dishes, it’s easy to feel like your health goals take a backseat to festive feasts.

But here’s the truth: enjoying holiday treats doesn’t have to derail your health.

With the right strategies, you can savor the season while keeping your blood sugar stable, your gut happy, and your energy levels intact.

Why does this matter? Sugary and carb-heavy meals, which are common during the holidays, can disrupt your blood sugar, leading to energy crashes, cravings, and even mood swings. These foods also contribute to inflammation and can irritate your gut, especially when eaten in excess.

But it’s not about restriction—it’s about balance. Let’s dive into how functional nutrition can help you navigate holiday indulgences without sacrificing your health.

The Science of Holiday Foods and Your Body

Holiday treats are often loaded with refined sugar and simple carbohydrates. When consumed in large amounts, these foods cause a rapid spike in blood sugar levels, followed by a sharp crash. This “rollercoaster” effect can leave you feeling fatigued, irritable, and craving more sugar.

• A study in The American Journal of Clinical Nutrition found that high-glycemic meals (like desserts or white bread) impair insulin sensitivity and increase the risk of blood sugar imbalances.
• Sugary foods can also alter your gut microbiome, as shown in research from Cell Metabolism, which links high sugar intake to a reduction in beneficial gut bacteria and increased inflammation.

These effects can linger for days, leaving you feeling sluggish and bloated. But by incorporating some simple, functional nutrition strategies, you can minimize the impact.

How to Enjoy the Holidays Without the Health Fallout

➔ Balance Holiday Meals with Protein and Fibre

One of the best ways to stabilize blood sugar during a heavy meal is to include protein and fibre with every plate. Protein slows down the absorption of sugar, while fibre helps prevent sharp blood sugar spikes. For example, pair your mashed potatoes with turkey or salmon, and add a serving of roasted Brussels sprouts or a leafy green salad.

➔ Support Digestion Naturally

Holiday meals can be heavy, and digestion often struggles to keep up. Including a digestive enzyme supplement or sipping herbal teas like peppermint, fennel, or ginger can ease bloating and help your gut process rich foods more effectively. A review in Phytotherapy Research highlights the benefits of peppermint tea in relieving symptoms of indigestion and bloating.

➔ Practice Intermittent Fasting or a 12-Hour Eating Window

After a big holiday meal, giving your gut a break can help reduce inflammation and reset your digestion. A study in Cell Metabolism found that intermittent fasting improves gut barrier function and reduces inflammatory markers. Try waiting 12-14 hours before your next meal to let your digestive system recover.

➔ Choose Functional Holiday Swaps

You don’t have to give up your favourite dishes—just make them smarter. For example:

• Use almond flour or coconut flour for gluten-free stuffing.
• Swap white sugar for stevia or monk fruit in desserts.
• Make mashed cauliflower instead of mashed potatoes for a lower-carb side.

These small tweaks can reduce the glycaemic impact of your meal while still delivering on flavour.

Why Self-Compassion is Key

The holidays are about joy and connection, and food is often a central part of that. If you overindulge at one meal, don’t beat yourself up. Health is about consistency, not perfection. Instead, focus on how you can return to balance with your next meal or the next day.

Later this week I'm going to be sending a free PDF Christmas treat recipe book, if you would like a copy, let me know by replying to this email 🤸‍♂️

But in the meantime, here's another brucey bonus

Click here to download your comprehensive health optimisation guide Download Here

Enjoy the Season, Stay Balanced

The holidays should be a time to enjoy—not a time to stress about your health. By focusing on balance, supporting your digestion, and making smarter swaps, you can indulge in the season’s treats without sacrificing how you feel.

Let’s make this holiday season your healthiest and happiest yet!

P.S What's your go to treat at this time of year?

Tom

Zenith Health Coaching