Navigating Holiday Feasts to Stay on Track

Holiday meals can be filled with delicious but calorie-dense foods that can derail your healthy eating goals. In this episode, Dr. Jordan and Dr. Williams break down why weight gain often happens during the holiday season and provide practical tips to help you enjoy holiday gatherings without the added pounds. From the science behind insulin response to specific holiday plate strategies, this episode offers listeners a roadmap to eating well while staying on track.

In this episode, you’ll learn about:

• Why holiday foods lead to weight gain
  • The social and historical reasons we gravitate towards heavy, carb- and fat-rich foods.
  • How traditional holiday foods trigger insulin spikes, leading the body to store fat.
• How carbs, fats, and proteins affect the body differently
  • Why carbs spike insulin levels, setting up the “fat storage” mode.
  • How protein can help stabilize blood sugar and dampen insulin spikes.
  • The role of fats as a calorie-dense energy source and how they fit into the holiday meal equation.
• Practical holiday eating tips
  • Balance carbs with protein to manage insulin response and avoid fat storage mode.
  • Start your day with a protein-rich breakfast to prevent overeating later.
  • Use smaller plates to control portions and manage your calorie intake.
  • Eat dessert within one hour of your meal to manage blood sugar effectively, and add a protein to balance your insulin response.
• Why intentional eating matters year-round
  • How to apply these holiday eating strategies to everyday meals to maintain or lose weight effectively.
  • The importance of balancing calories and hormonal responses to avoid long-term weight gain.

Dr. Jordan and Dr. Williams emphasize that with a few mindful adjustments, it’s possible to enjoy holiday meals and stay on track with health goals. Whether you’re looking to maintain your current weight or simply avoid the typical holiday weight gain, this episode equips you with tools to eat intentionally and enjoyably throughout the season.

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