Here are five health hacks to help you keep balanced, relaxed and bloat-free over the silly season!
1. 30g protein with each main meal
Maintaining stable blood glucose and insulin levels during the festive season—despite the extra indulgence—is key to supporting a healthy metabolism.
Denying yourself the occasional treat is a total Grinch move. Instead, try a simple workaround: ensure each main meal contains a generous portion of protein (aim for about 30g), plenty of non-starchy vegetables, and a small amount of healthy fat.
This combination helps slow digestion, regulate sugar absorption, enhance satiety, and reduce the chances of intense cravings later in the day.
💪 If you’re local to me here in NZ and would like a high-quality protein powder, email me for an online script (unlimited repeats) for my recommended brand with 10% off.
2. Drink smart and HYDRATE
While in truth there is no safe level of alcohol for women (sorry 😞), I totally appreciate that a social drink is something many look forward to. Look for lower alcohol content drinks, and avoid those with sugar syrups or juices. A vodka, gin or tequila with soda water and a splash of lemon/lime is a good option.
Alternatively – make your own ‘Gut Punch’ to take to parties. Here’s a loose recipe –
- Equal parts sugar-free pomegranate juice and sparkling water or kombucha
- 1/4 part fresh lime juice
- Floral ice cubes (because, pretty)
- Fresh pomegranate arils
- Handful goji berries
- Handfuls of fresh lemon balm and mint (both alleviate bloating, while lemon balm boasts anti-anxiety effects)
Pomegranate is a gut-superstar due to its high polyphenol content, acting very much like a prebiotic in that it fosters the growth of friendly microbes within the colon. Alternatives with the same superpowers include blackcurrant, dragonfruit, tart cherry juice.
Remember to hydrate – taking a high-quality electrolyte formula isn’t a bad idea, either. Opt for a sugar-free brand, such as Sodii Hydration 💦
In fact, if you’ve been under chronic, prolonged stress, electrolytes may be especially beneficial.
During such stress, the adrenal glands might not signal the release of aldosterone, a hormone that helps regulate fluid balance. As a result, there can be increased sodium loss through the kidneys, which may appear as low-normal sodium and high-normal potassium levels on a blood test.
Symptoms might include cravings for salty foods, increased thirst, low blood pressure, or light-headedness upon standing. In these cases, replenishing electrolytes or even adding a pinch of Celtic sea salt to your water can be incredibly helpful.
3. Bitters first
The silly season is generally high-stress for the best of us, which can ultimately affect our digestive system. The secret to a healthy gut and flat belly is a strong capacity to produce digestive acids and enzymes. Herbal bitters are your ally here. A few drops in water taken before meals can stimulate bitter taste receptors throughout the body, activate the vagus nerve, and effectively switch on digestion.
If you have a big meal planned, herbal bitters can help avoid postprandial bloating and discomfort so you can enjoy your meal without consequence.
I like Wild Dispensary Liver Bitters.
4. Resistance training
Don’t skip the weights! Muscle acts as a glucose sink, clearing excess sugar from the bloodstream. Building and activating muscle through resistance training improves insulin sensitivity, helping to keep blood glucose levels stable—even during festive indulgences.
5. Say no
Stress raises glucose levels and can cause blood sugar fluctuations. One of the biggest stressors during the festive season is the overwhelm that all the extra commitments and obligations bring.
To lighten the load, say no to activities that feel more like a chore than a joy. Remember, “no” is a complete sentence—you don’t need to justify or explain your response. Protecting your peace is always worth it!
Hope that helps! All my love, and wishing you a wonderful Christmas break. See you refreshed and ready in the new year!
Lauren.
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