10 Tips for Staying Healthy During the Holidays
The holidays are a time for celebration, connection, and joy, but they can also bring stress, sugar overload, and disrupted routines. With a functional medicine approach, you can enjoy the season without derailing your health goals. Here are my top tips for staying balanced, energized, and aligned with your body all season long:
1. Fill Half Your Plate With Greens
Aim to make non-starchy veggies the foundation of your meal. Whether it’s sautéed green beans, a Brussels sprout salad, or leafy greens, loading your plate with fiber helps support digestion, blood sugar balance, and satiety. If you’re unsure what will be served, volunteer to bring a nourishing veggie side.
2. Prioritize Protein First
Protein helps stabilize blood sugar, curb sugar cravings, and support sustained energy. Aim for a palm-sized serving at each meal. Eating protein first also slows glucose absorption—an easy functional-medicine hack that keeps you feeling grounded and satisfied.
3. Use Digestive Enzymes to Support Better Digestion
Holiday meals are often richer and heavier, so giving your digestive system a little support can make a big difference. Taking a broad-spectrum digestive enzyme before hard-to-digest meals can help break down fats, proteins, and carbs more efficiently and reduce post-meal bloating.
You can also speak with your practitioner about having these supports on hand:
Digestive enzymes before meals
Digestive bitters, or ginger for gas, nausea, or slower motility
4. Drink Alcohol Intentionally, or Skip It
If you choose to drink, opt for options lower in additives and sugar, like vodka soda with a splash of cranberry, dry organic red wine, or spiked kombucha. Supporting your detox pathways with a B-complex vitamin, or liposomal glutathione, earlier in the day may also help your body process alcohol more efficiently. And, of course, hydration is key !!!
TIP: If you do decide to enjoy a drink, I recommend supplementing with liposomal glutathione to support your liver. Your body will thank you!
5. Move Your Body
Movement is one of the simplest tools to support digestion, lymph flow, and stress levels. A morning walk, a quick yoga flow, or even stretching helps your body process your meals better later in the day.
My favorite way to move is through The Sculpt Society workouts, which I have been doing for over 5 years.
6. Don’t Skip Breakfast !!!
A light, protein-rich breakfast (eggs, a protein smoothie, Greek yogurt alternative, etc.) kickstarts your metabolism and prevents you from arriving at holiday meals ravenous. Balanced blood sugar early in the day = better choices later.
7. Find Non-Food Outlets for Stress
Holiday stress is real. Before reaching for extra plates or sweets, check in with yourself: are you actually hungry or feeling overwhelmed? Try stepping outside for a walk, deep breathing, journaling, or calling a friend. Supporting your nervous system is just as important as supporting digestion.
8. Be Gentle With Your Gut
Small daily habits can help your digestion stay steady even during indulgent weeks:
Warm lemon water in the morning for hydration + gentle liver support
Avoiding your personal inflammatory triggers (common ones include gluten, dairy, and refined sugar)
Prioritizing sleep and light movement
Staying hydrated throughout the day - click here for my favorite electrolytes
Your gut thrives when you keep your routine as consistent as possible.
9. Support Blood Sugar With a Snack Before Events
Have a small protein–fat–complex carb snack (such as a hard-boiled egg with avocado or almond butter with apple slices) before holiday gatherings. This stabilizes your blood sugar, reduces cravings, and helps you make more mindful choices once you’re surrounded by sweets and heavy foods.
10. Give Yourself Permission to Enjoy <3
No matter what choices you make, give yourself grace. One meal, good or bad, doesn’t define your health. If you overdo it, simply start fresh at the next meal. Functional medicine is all about sustainable balance, not perfection.
Click here for a great podcast on ways to protect your energy during the holidays!
Written by Cameron Gildea - INHC
