The holidays are supposed to be joyful, but for many women, they feel more like a stress test. Travel, disrupted routines, endless parties, and extra sugar can all wreak havoc on your metabolism, your hormones, and your energy.
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As an obesity and hormone health specialist, I remind my patients that balance isn’t about perfection, it’s about strategy. A few small adjustments can keep you feeling strong, clear-headed, and in control through the season.
1. Start your day with protein and sunlight.
Whether it’s eggs, Greek yogurt, or a protein smoothie, 25–30 grams of protein at breakfast stabilizes blood sugar and curbs cravings later in the day. You’ll find it much easier to walk past the cookie tray. The morning sun exposure will keep your circadian rhythm in sync, so even when your to-do list is unfinished you’ll fall asleep easier at bedtime.
2. Keep movement on the schedule, even in smaller doses.
A 20-minute brisk walk can lower stress hormones and keep metabolism active. Don’t wait for a full gym session; consistency beats perfection. In fact, most women who pursue fitness as a rule, tend to over-train rather than undertrain, at least in certain areas. An hour of cardio daily is no longer the goal. Instead, you want to aim for a variety of training days and recovery days. A good rule of thumb is: any activity is better than none. And once you have the daily walk in place, add in 2 full-body strength training sessions weekly and you are on course for a healthy metabolism, heart and brain.
3. Protect your sleep.
Most days, you’ll feel best getting to bed before 10 p.m. (most of your deep sleep happens between 10 pm and 2 am) and getting up at the same time each morning. When you stick to a regular sleep schedule, you are more likely to have a normal cortisol level. If you struggle with falling asleep, try a magnesium supplement rather than a glass of wine to relax. Alcohol interferes with quality sleep, causing us to get less deep sleep. Magnesium, however, supports both stress response and sleep quality, both of which take a hit during the holidays. Epsom salt baths, leafy greens, or a high-quality supplement can make a real difference.
The goal isn’t to diet your way through the holidays, it’s to enjoy them without undoing your progress. Start with awareness, plan your priorities, and remember: one festive meal doesn’t derail your health, but a stressed-out mindset might.
You’ve worked too hard to let the holidays throw you off course. This season, stay grounded, stay present, and give yourself permission to feel your best.
