Five Easy Steps to Maintaining Your Physical and Emotional Health During the Holidays

Show Notes: "5 Easy Steps to Maintaining Your Physical and Emotional Health During the Holidays"

Episode Summary

The holidays are a time of celebration, but they're also a critical period where many of us lose control of our health routines. In this episode, Amy Mewborn explores why the holidays derail even the most intentional people—and more importantly, how to navigate the season with calm and confidence. Drawing on research, client stories, and practical strategies, Amy reveals that the average holiday weight gain isn't the 10 pounds we fear, but rather 1-2 pounds that tend to stick around year after year. More significantly, 89% of U.S. adults report elevated stress during the holidays, which directly impacts cortisol levels, sleep quality, and decision-making. This episode isn't about perfection or deprivation—it's about designing a holiday season that supports your well-being instead of hijacking it. Amy shares five actionable steps that busy women (especially those running businesses and caring for families) can implement immediately to maintain their physical and emotional health through the end of the year.

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Key Topics Discussed

• The Holiday Health Crisis: Why the U.S. holiday season (late November through early January) creates a "perfect storm" for health disruption
• The Real Numbers: Research showing the average holiday weight gain is 1-2 pounds (not the feared 10), but this weight tends to accumulate year after year rather than being lost in January
• Calorie Reality: Thanksgiving dinner alone can top 3,000-4,500 calories in a single day—more than double a typical woman's daily caloric needs
• The Stress Factor: 89% of U.S. adults report elevated holiday stress, which raises cortisol levels and impacts sleep, cravings, and emotional eating patterns
• The Weight Gain Paradox: Even people who exercise regularly during the holidays still tend to gain weight because movement alone doesn't offset excess calories and poor sleep
• Holiday Myths That Sabotage Progress:
  • The "10 pounds I'll lose in January" misconception
  • The "detox in January" trap (all-or-nothing thinking)
  • Believing exercise automatically cancels out overeating
  • Accepting stress as an unavoidable holiday norm

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The Five-Step Holiday Health Strategy

Step 1: Set Your Holiday Intention Rather than focusing on weight loss, define how you want your body and mind to feel by January 2nd. Examples: "I want to feel grounded and well-rested" or "I want to feel proud of how I cared for myself." Write it down and use it as your north star for decision-making throughout the season.

Step 2: Use the Plate Strategy for Big Meals

• Drink a full glass of water before eating
• Have a small protein snack 30 minutes before the meal to stabilize blood sugar
• Build your plate: half vegetables/salad, palm-sized protein portion, then your favorite indulgent side or dessert
• Eat slowly, pause halfway through, and listen to your body's fullness cues

Step 3: Move Your Body Daily (Even Just 10 Minutes) Movement isn't about burning calories—it's about preserving your identity as someone who cares for their health. A 10-minute walk, yoga flow, or strength circuit reduces cortisol, improves digestion, and supports emotional regulation. Morning movement sets your rhythm for chaotic days.

Step 4: Have a Leftover Plan The day after big meals is where hidden damage occurs. Decide in advance how many days you'll keep leftovers (two days is ideal). Freeze, gift, or compost the rest. Use smaller plates when enjoying leftovers to naturally reduce portions by up to 20%.

Step 5: Build in Emotional Check-Ins Pause twice during the holiday stretch for 5-minute check-ins asking: "How am I doing physically and emotionally?" followed by "What's one small thing I can do to support myself in the next 24 hours?" These micro-adjustments keep you connected to yourself and create that feeling of calm power.

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Notable Moments & Client Stories

Marisa's Success Story: Amy shares the real-world example of a 42-year-old small business owner and mother of two who previously gained 3-4 pounds annually and lost her morning routine during the holidays. By implementing a simple holiday health blueprint—setting a vitality intention ("light, clear, and present"), choosing three non-negotiables (daily morning walk, protein at every meal, one hour of weekend alone time), and planning holiday meals strategically—Marisa gained less than one pound and felt centered heading into the new year.

The Opening Kitchen Scene: Amy's personal vulnerability about the morning after Thanksgiving—standing in pajamas, surrounded by leftovers, feeling "bloated, sluggish, and slightly irritated"—sets the relatable foundation for the episode and establishes why this conversation matters.

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Key Statistics & Research References

• Weight Gain Data: Studies show the average holiday weight gain is 1.3-1.8 pounds (2016 New England Journal of Medicine study tracking U.S., German, and Japanese populations)
• The Accumulation Problem: Most people never fully lose holiday weight—it becomes the baseline for the following year's gain
• Stress Statistics: 89% of U.S. adults report higher stress during the holidays; 62% describe their stress as "very or somewhat" elevated
• Caloric Intake: Thanksgiving dinner alone can total 3,000-4,500 calories; the average American consumes over 2,200 calories in leftovers alone across the next two days
• Exercise Reality: Even those who maintain regular exercise routines during the holidays remain vulnerable to weight gain

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Notable Quotes

"Is this just how it goes now? Every holiday I lose control and play catch-up for weeks?"

"What if you could navigate the holidays with calm and confidence?"

"The goal isn't perfection. It's resilience. It's designing a holiday season that supports your well-being instead of hijacking it."

"Health doesn't work like that. The body doesn't respond well to extremes—extreme indulgence followed by extreme restriction leads to stress, metabolic confusion, and emotional fatigue."

"Your body and mind don't operate on a holiday calendar. They respond to what you do each day."

"Small choices compound. It's not about one big decision. It's about a hundred little ones that honor who you want to be, even in the midst of celebration and chaos."

"The holidays are not something to survive—they are something to shape."

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Takeaway for Listeners

This season doesn't have to be something you recover from. You get to design how you move through the holidays—not perfectly or rigidly, but powerfully. Start with just one of the five steps today, and let small intentional choices compound into a season where you feel strong, energized, and proud of how you cared for yourself.

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Related Living Simpler Podcast Episodes

[Include any previously mentioned episodes on related topics such as stress management, nutrition, hormone health, or holiday wellness]

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Resources & Links

Free Living Simpler Health Resources: https://living-simpler.com/resources

Follow Amy on Instagram: https://www.instagram.com/amymewborn

Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn

Shop Amy's Favorite Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront

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Ready to reclaim your health during the holidays? Take one step today. Your future self will thank you.