Staying on track through the holidays isn’t about perfection — it’s about standards, intention, and a plan.In this Weaponize Body episode, Dr. Ryan Hewitt breaks down exactly how to stay fit, lean, and weaponized through the holidays without living like a monk.If you want to enjoy the food, the drinks, the travel and still feel dangerous on January 1st, this is for you.

What You’ll Learn / Highlights

• Why the holidays quietly destroy your fitness, sleep, and discipline — and how to stop the slide before it starts

• The “standards” mindset: how weaponized people think about routines, slip-ups, and getting back on track fast

• The non-negotiable holiday workout rule (and how short/travel workouts still “count”)

• Strategic eating: how to pick your spots, consolidate meals, and avoid the all-or-nothing binge mindset

• A simple alcohol playbook: dessert or drinks, 2–3 drink max, and the 3-hour cutoff that saves your sleep

• Why protein, hydration, and post-meal walks are your secret metabolic weapons during the holidays

• Sleep tactics for parties and travel so you don’t start January feeling like a toxic waste dump

• How to avoid mindless grazing, leftover traps, and stress-eating while still enjoying friends and family

• The “minimum effective dose” workout you can do on the days you feel wrecked but still want to keep your identity as someone who trains

Learn more about Dr. Ryan Hewitt by visiting the following links:

Dr. Ryan Hewitt Website: https://www.drryanhewitt.com/

The Weaponized Body Program: https://www.theweaponizedbody.com/

Weaponized wellness HRT: https://www.weaponizedwellness.com/

Instagram: https://www.instagram.com/theweaponizeddad/

YouTube: https://www.youtube.com/@theweaponizedbody