Navigating the Holidays: Indulgence, Recovery, and Staying On Track

Co-Authored by Sarah L. Heringer & Jules Vansant

The holidays are magical, no doubt—filled with laughter, family, and, let’s be honest, lots of food. But what happens after that sugar-laden pie or indulgent meal? The sluggishness, bloating, and cravings can feel like a sugar hangover you didn’t sign up for. Or maybe you’re wondering how to balance enjoying the holidays while still feeling good in your body. Here’s the good news: you’re just one choice away from getting back on track. Let’s break it down.

“How do I recover after an indulgent holiday meal?”

First things first: hydrate. After a big meal or sugary treats, your body craves balance. Water is your best friend here, and adding electrolytes—like those in LMNT packets—can help replenish sodium, magnesium, and other minerals. Dehydration often disguises itself as hunger, so staying hydrated keeps sugar cravings in check.

Next, lean into an intentional meal. Instead of white-knuckling through cravings, work with them. Enjoy leftovers, but make some tweaks: focus on protein like turkey or lean meats, and swap carb-heavy sides for roasted veggies or a hearty winter squash. The goal is to fuel your body without feeding the sugar cycle.

And those leftover cookies or pies? Here’s the tough love: they’re not helping. Donate them, share them with neighbors, or toss them. Sugar keeps you hooked, and clearing your space of temptation is one of the kindest things you can do for yourself.

“How do I balance indulgence with my health goals during the holidays?”

This season isn’t about perfection; it’s about progress. The key is moderation. Think of indulgent meals as a highlight, not the whole story. Focus on nutrient-dense foods—protein, vegetables, and healthy fats—on the days without big celebrations. Balance your plate and your mindset. One indulgence doesn’t mean the season is a free-for-all.

Set small goals. For example, if your usual routine is working out four days a week, but travel or family time only allows for two, that’s okay! Plan ahead, and give yourself grace when adjustments are needed. Progress is about consistency over time, not rigid rules.

“What’s the best way to stay active when routines are disrupted?”

Movement doesn’t have to be all or nothing. A brisk walk, a quick stretch, or even dancing in the living room counts. Walking, in particular, is a holiday MVP: it’s accessible, boosts digestion, and clears your mind. No gym required.

If you’re traveling, communicate your plans to your coach. Let them know when you’ll be away so they can help you stay accountable. Adjust your goals to fit the season—remember, something is always better than nothing.

“How do I set boundaries around food and drink with family?”

Holidays can be tricky when it comes to social pressures. It’s okay to say “no” to extra helpings or another round of drinks. A simple, “No thanks, I’m good,” works wonders. If you’re not drinking, you can say, “I’m taking a break right now, but I’d love to toast with sparkling water.” Setting boundaries isn’t about denying joy—it’s about choosing what makes you feel best.

“What if I’ve already overindulged?”

You’re one meal away from feeling better. Skip the guilt, and start fresh with a nutrient-packed meal: roasted veggies, lean proteins, and healthy fats. Soups or bone broths can be great for resetting your digestion and energy levels.

Movement also helps. It’s not about punishing yourself; it’s about reconnecting with your body. Whether it’s yoga, a walk, or a short workout, find what feels good and helps you reset.

“How do I make the most of the holiday season without losing progress?”

Think big picture. The holidays are about 40 days out of the year—not every day is a feast. Focus on the in-between days to maintain balance. If 25% of your days include indulgences, you still have 75% to make choices that align with your goals.

Own your experience. Decide ahead of time what feels good for you. Maybe that’s indulging in your grandma’s famous pie, or maybe it’s sticking to your usual routine. Either way, be intentional. Your holiday, your rules.

“What’s the best mindset to have through the holidays?”

The holidays are about connection, celebration, and enjoying the moment. Recovery isn’t about crash diets or marathon workouts—it’s about small, consistent choices that honor your body. Whether it’s drinking more water, tossing leftover treats, or taking a walk, every choice counts.

Remember: progress, not perfection, is the goal. With the right mindset, tools, and a little grace, you can enjoy the holidays and feel great doing it. Cheers to a season of balance and joy!