In this episode, Sam compiles research from dietitians, nutritionists, hospitals, medical journals, and more to bring you tips on how to be mindful, healthy, and consistent during the holidays so you don't leave with a bunch of shame, food guilt, or anxiety. Don't get it twisted—this is not about restricting, losing weight, or encouraging anything other than whatever TF you want. It's simply about feeling your best physically, mentally, and emotionally, and hopefully alleviating some of the stress we wellness girlies often feel heading into a very intense and food/drink-centric time of year. Mindfulness is key. Listen to this episode if you're stressed about gaining weight or "falling off track" during the holidays. Key moments: 00:34 End of year burnout and what to do about it 04:06 Today’s topic, how and why we’re covering it 10:38 How this list is organized lol 11:07 What you can do ahead of time to plan and prepare for the holidays 11:19 Does one day, or one week, actually affect your progress? 12:39 How sleep affects your digestion 15:29 Regulate your nervous system to improve your digestion 15:52 How to regulate your nervous system in less than 5 minutes 16:12 How to do Box Breathing 18:25 The science behind washing your hands to regulate your nervous system 21:16 What to do the day of the holiday for best results 21:23 This is the #1 food mistake everyone makes on holidays!!! 22:31 What to eat for breakfast the morning of a holiday meal to balance your blood sugar and digestion (and so you don’t binge when you get there) 23:59 Are you actually hungry, or are you really just thirsty? 25:52 Do this first thing in the morning on the day of a holiday meal 26:57 Movement during the holidays 29:03 Tips for once you’re actually at the party or holiday meal 29:18 The easiest change that makes the biggest difference in how you feel physically over the holidays 31:26 Definitely don’t do this… 32:24 Types of foods to prioritize on holidays 34:14 What to do about the appetizers lol 36:42 Why you should consider eating dinner off an appetizer plate 40:48 Here’s the order in which you should eat your food 42:26 WE. EAT. TOO. FAST. Here’s how to fix it!!! 46:52 How to stop eating when you’re full 48:08 How to reduce bloating, indigestion, and/or nausea after eating a big meal 49:14 How to manage your blood sugar after a big meal 49:53 What to do if you feel so bloated you might explode after a big meal lol (quick fix) Join ⁠⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices