How to have your holiday sweets, without the side effects..
The holiday season has a way of getting us out of our usual healthy eating — the pumpkin bread cooling on the counter, the holiday treats sitting in the office kitchen, the shift toward cozy evenings with something sweet. It’s such a comforting rhythm of the season, yet many of us feel the after-effects: an energy crash, brain fog, irritability, or that midafternoon craving that keeps coming back stronger.
It’s not a lack of willpower — it’s your blood sugar trying to find its balance. And blood sugar balance is the #1 habit for energy, hormones, metabolism and body composition. Pretty important :)
Our bodies are designed for steadiness, for smooth waves of energy rather than sharp spikes and crashes. But this time of year, those waves can turn into roller coasters. Each sugary or refined-carb moment brings a quick rush — insulin jumps in to move glucose into our cells, and when we go too long between meals and our blood sugar dips too low due to meetings, busyness or intentionally delaying eating to manage our weight and grab a quick carb, the body responds by releasing cortisol and adrenaline to bring levels back up — which is why you might feel a burst of anxiety, fatigue, or hunger not long after something sweet.
What’s beautiful, though, is that your body gives you constant feedback. When you start to listen, it becomes less about discipline and more about awareness — the same awareness you practice on your yoga mat. :)
I love eating the same things I love but being smarter about it so I can keep the same energy, body composition and good feeling in my body while keeping the joy of the season.
One of the simplest ways to steady that internal rhythm is through pairing. Instead of reaching for something sweet on its own, try adding a bit of protein or healthy fat — a few almonds with your dark chocolate, or a smear of almond butter on an apple slice. These pairings slow how quickly glucose enters the bloodstream and help you feel more even and calm afterward.
Another quiet shift is the order of your meals — a concept I love from the Glucose Goddess. When you start with vegetables or a bit of protein before your starch or dessert, your body handles that same food more gracefully with a lighter blood sugar spike. It’s a small act of mindfulness that changes your entire metabolic response.
Another tip is the vinegar trick: having a tablespoon of vinegar (like apple cider vinegar) in water before a carb-heavy meal can significantly blunt the glucose spike. It’s simple chemistry — the acetic acid slows the breakdown of starches — but it feels almost like magic when you try it.
Lastly, move your body. Even a little. A short walk, a few gentle stretches, or even tidying up the kitchen with awareness helps your muscles absorb some of that glucose and reduce your glucose spikes. It’s not about “burning it off,” but about giving your body a way to use what you’ve taken in.
The holidays are such a sweet time of the year filled with old traditions we love. We can do what we love and STILL feel great in the new year.
So as you move into this season of treats, think less about restriction and more about rhythm. Listen for the cues of your body, pair your pleasures wisely, and let nourishment be a form of gratitude.