As the holiday season rolls around, we all know the drill: “I’ll just start fresh on January 1st!” Because, apparently, the magic of a new calendar page will erase all the cookies, cheese platters, and late-night eggnog binges. But let’s be honest—does that ever really work? It’s like telling yourself you’ll clean the garage “next weekend” while adding more clutter- it just makes the task seem even more daunting when we finally get to it. We know how this story ends: disappointment, guilt, and another year of resolutions that didn’t make it past February.

Instead of falling into the shame spiral, setting overly restrictive goals that feel impossible to keep, or just giving up and diving face forward into the daily pecan pie, what if we approached this season with more kindness toward ourselves? Enjoy the festivities, savor the flavors, and let go of guilt. By taking care of ourselves—building strength, staying mindful, and choosing balance over extremes—we can use December to build momentum. That way, we’ll greet January feeling strong, accomplished, and maybe even a little smug about skipping the whole “new year, new me” circus.

Here’s the truth: the holiday season doesn’t have to derail us. In fact, it can be the perfect time to nourish our bodies, build strength, and set the tone for a powerful new year. Here’s how:

1. Use Extra Calories Wisely: Fuel Your Strength

The holidays often bring an abundance of calorie-dense foods, and instead of fearing them, why not use them to your advantage? Strength-training athletes frequently rely on calorie surpluses to build muscle—so why not do the same? Incorporate strength training into your routine, whether it’s lifting weights, plyometric exercises, or isometric holds, and channel this extra energy into muscle development. Muscle burns more calories at rest and is vital for overall health and longevity. Start with two to three weekly strength sessions, and let this season’s bounty build muscle. This is not a free pass to eat with reckless abandon; it is an invitation to use the few excess calories from those Christmas parties to build muscle.

2. Prioritize Protein and Fiber

Amidst the holiday treats, it’s easy to forget about the basics of nutrition. Protein is essential for muscle repair and growth, while fiber supports digestion and satisfies you. Aim for a protein-forward mentality—like lean meats, eggs, or plant-based options—before diving into desserts or other high-carb side dishes. Complement this with fiber-rich foods like vegetables, fruits, whole grains, and legumes to support gut health and stabilize energy levels.

3. Slow Down and Listen to Your Body

The holidays can be stressful, and for many of us, stress leads to mindless eating. When overwhelmed, it’s easy to reach for food as a source of comfort, only to feel physically uncomfortable and emotionally drained afterward (hello, anxiety!). One effective way to combat this is by slowing down and practicing mindful eating. Research shows that eating mindfully and at a slower pace can help reduce calorie intake by enhancing feelings of fullness, improving digestion, and preventing overeating.

Before diving into your plate, take a moment to pause. Ask yourself: Are you truly hungry, or are you eating out of stress, boredom, or fatigue? Sit down, take your time, and savor each bite. This simple shift not only helps prevent overeating but also allows you to fully enjoy the flavors and experience of holiday meals.

The funny thing about starting this practice? You might notice how quickly your attention drifts to something else or how often you forget to slow down entirely. It happens to all of us—does it happen to you?

4. Prioritize Restful Sleep

Sleep is often the first thing to go during the busy holiday season, but it’s a cornerstone of health. Poor sleep can lead to increased cravings, irritability, and inflammation. Studies show that sleep deprivation can lead to consuming an additional 385 calories the next day, driven by hormonal imbalances that increase appetite, reduce satiety, and a tendency to crave high-calorie foods. Set a consistent bedtime, create a calming nighttime routine, and limit late-night snacking to ensure your body gets the rest it needs to repair and recharge (and maybe check out my previous two articles on sleep).

5. Cultivate Emotional Connection

Physical health is only part of the equation. The holidays can also stir up emotions—joy, nostalgia, stress, and even grief. Take time to acknowledge your feelings and care for your emotional well-being. This might look like journaling, practicing gratitude, or connecting with loved ones meaningfully.  When it comes to eating, sometimes our emotions drive our eating behaviors.  Are you anxious because you are in a social setting and feel pressured to “perform?” Connect with and accept how you are feeling.  Experiment with checking in with yourself throughout this season.  Emotional awareness is a profound driver for change.

6. Practice Hara Hachi Bu

In Okinawa, Japan—home to some of the longest-living people on Earth—there’s a simple yet powerful practice called Hara Hachi Bu, which means “eat until you’re 80% full.” Instead of clearing their plates, they stop eating when they feel satisfied but not stuffed, giving their bodies time to catch up with their brains. This mindful eating approach supports digestion and prevents overeating, which is believed to contribute to their remarkable longevity. It’s a gentle reminder that sometimes less really is more—especially when it comes to mealtime.

7. Enter January Empowered

When the clock strikes midnight on December 31, imagine waking up the next day feeling vital, energized, and ready—not puffy or regretful (or worse, shameful). By focusing on building strength, nourishing your body with protein and fiber, eating mindfully, and caring for your emotional health, you’re setting yourself up for a healthier January and a healthier life.

This holiday season, let’s rewrite the narrative. It’s not about perfection; it’s about progress. Let’s eat with intention, move with purpose, and treat ourselves with the kindness we deserve. January will come, and you’ll be empowered to embrace it when it does. I know you can do it!

To learn more about wellness, strength training, and mindful living, visit www.christinacundiff.com or email [email protected]. Let’s make 2024 your strongest year yet—inside and out!