your anti-inflammatory guide to thriving through the holidays
Let's talk about the holidays for a minute.
You know the pattern, right? November rolls around, and suddenly it's a non-stop parade of parties, family gatherings, office potlucks, and "special occasions." By January, you're bloated, exhausted, riding the blood sugar rollercoaster, and making promises to yourself about getting back on track.
But what if this year was different?
What if instead of dreading the next six weeks, you actually felt amazing? What if you moved through the holiday season with energy, clarity, and genuine enjoyment instead of guilt and restriction? What if you felt incredible?
That's what I want for you. Here's how to make it happen.
anti-inflammatory eating that doesn't taste like cardboard
In my practice, I focus on a plant-rich, colorful, delicious nutrition approach that minimizes three major sources of inflammation: gluten, dairy, and added sugar. Here's why this matters, especially during the holiday season:
Gluten contains prolamines, which are indigestible proteins that contribute to leaky gut and bacterial dysbiosis. It's also usually laced with glyphosate, the main chemical in the herbicide Round-Up, which has been linked to liver disease, reproductive issues, hormonal imbalances, and an impaired gut microbiome. When you minimize gluten, you're giving your gut a chance to heal and strengthen its barrier function.
Dairy can increase mucous production and accelerates inflammation. Processed dairy has been linked to allergies, autoimmune issues, and can be especially problematic if you suffer from acne, allergies, or digestive issues. By reducing dairy, many of my clients notice clearer skin, better digestion, and reduced inflammation within just a few weeks.
Sugar drives inflammation, disrupts our hormones, and is highly addictive. It's the definition of empty calories, containing essentially nothing in the form of vitamins, minerals, or nutrients. Sugar also interferes with collagen production, accelerating the aging process and contributing to sagging, wrinkled skin.
When you minimize these inflammatory triggers your gut gets the chance to heal and strengthen, your detoxification pathways function the way they're meant to, and inflammation throughout your body starts to decrease. You wake up with more energy, your brain fog lifts, you have less bloating, and you just feel comfortable and confident in your body.
Notice that I've been using the word "reduce" and not "eliminate." This is not about restriction. This is not about deprivation.
Which brings me to something important...
the art of the worthy indulgence
Let me be clear right from the start: I'm never looking for perfection or extreme avoidance. It's absolutely okay to have these foods from time to time. Eating them constantly won't support your health and longevity goals, but many of these foods are DELICIOUS, and I'm not about to tell you to never enjoy them again.
Here's my philosophy: Save your indulgences for things that are really worth it. Your grandmother's chocolate chip cookie recipe? Absolutely. Someone's homemade sourdough bread that they spent hours perfecting? Yes, enjoy it. The day-old donuts someone left in the break room at work? Probably not worth it.
When you do choose to indulge, the best way to enjoy it is by being fully present. Sit down. Take a few deep breaths. Chew thoroughly. Savor every bite. Love the experience, and then move on. Don't sit there afterward ruminating with thoughts like "I shouldn't have had that cookie" or "I'm so bad for eating that." Those ruminating, guilt-ridden thoughts might actually be more harmful to your health than the sugar or flour you just consumed. Seriously.
Guilt and stress create their own inflammatory cascade in your body. So if you're going to have the cookie, do your best to commit to enjoying it without shame.
When you do choose these foods, here are the better options:
For gluten: Choose organic ancient grains like einkorn or spelt, or properly fermented sourdough (the fermentation helps break down some problematic proteins)
For dairy: Select grass-fed, organic, full-fat options, or fermented varieties like kefir and yogurt. Ghee (clarified butter) often works even for dairy-sensitive people since the milk proteins are removed.
For sugar: As little as possible. If you like things a little sweet, opt for monk fruit or stevia.
navigating holiday gatherings
Now let's talk strategy. Social settings during the holidays can be tricky, but with a little preparation, you can stay on track while still enjoying yourself.
before the event:
Pre-game with protein and fat. About 30-60 minutes before a social event, enjoy a small protein-rich snack with healthy fat. This helps stabilize your blood sugar and reduces the likelihood of making impulsive food choices when facing a spread of tempting options.
Good pre-event snack options include:
A small handful of nuts and a few olives
A couple hard-boiled eggs
Celery sticks with almond butter
A small protein smoothie with coconut milk
Some smoked salmon (wild-caught!) wrapped around avocado slices
Set your intention. Take a moment to remind yourself of your health goals and how good you feel when you eat nourishing foods. This mental preparation creates a foundation for mindful choices.
at holiday dinners and restaurants
Review the menu in advance. Many restaurants post their menus online. Review it beforehand and identify the healthiest options so you're not making decisions when hungry or distracted.
Follow my Ideal Meal Equation. Remember that balanced meals should include fat + fiber + protein. Look for dishes that contain all three components or modify your order to include them.
Start with vegetables. Order a side salad or vegetable-based appetizer to begin your meal. This helps you get your fiber in first and takes the edge off hunger so you can make more mindful choices for your main course.
Ask for what you want. Don't be afraid to make special requests. Ask for sauces and dressings on the side, request substitutions (vegetables instead of fries, for instance), and ask how foods are prepared. You can request simple preparations like grilled, steamed, or baked, rather than breaded or fried.
at buffets and potlucks
Do a lap first, then choose. Take a complete tour around the buffet before putting anything on your plate. This allows you to see all available options and make deliberate choices rather than loading up at the first station.
Start with greens and protein. Fill your plate with vegetables and clean protein sources first, leaving less room for refined carbohydrates and sugary options.
Be the bringer. Offer to bring a dish that fits your dietary needs. This ensures you'll have at least one healthy option available.
mindful eating techniques
I could write an entire article on this topic alone, but here are some of my favorites:
Take 3 deep breaths. Before eating anything, take three deep belly breaths. This activates your parasympathetic nervous system, optimizing digestion and giving you a moment to make conscious choices.
Eat in sequence. Start with fibrous vegetables, then move to proteins, and save carbohydrates for last. This pattern helps regulate blood sugar and improves nutrient absorption.
Slow down. This is easier said than done! One of my favorite reminders is "don't put food in your mouth when there's still food in your mouth." Put your fork down between bites, chew thoroughly. It takes about 20 minutes for your brain to register fullness.
managing social pressure
Have a simple explanation ready. If people comment on your food choices, have a brief, positive response prepared: "I'm focusing on foods that make me feel my best" or "I've found this way of eating gives me so much more energy." You can always say your doctor recommended it 😊
Focus on what you CAN have. Rather than dwelling on foods you're avoiding, appreciate the delicious, nourishing options you're enjoying.
Remember the 80/20 principle. Aiming for perfect adherence often leads to frustration. Instead, focus on making optimal choices about 80% of the time, allowing flexibility for special occasions and treats.
making this holiday season different
The holidays don't have to derail your health. With the right strategies and a little preparation, you can actually feel your best during this season. You can enjoy celebrations, connect with loved ones, savor delicious food, and still wake up every morning feeling energized and clear-headed.
This is exactly the kind of support and accountability I provide in my longevity course, The Shift. Right now, as we head into the holiday season, having a community of people working toward the same goals can make all the difference. You'll have access to evidence-based strategies, ongoing support, and a group of people who understand what you're going through.
If you want to navigate the holidays with confidence and actually feel incredible instead of just surviving until January, I'd love to have you join us in The Shift.
We're building something special - a group of people committed to optimizing their healthspan and supporting each other through every season of the year, including this one.
