The holidays bring so much joy, festive gatherings, seasonal treats, and time with the people we love. But they also bring the perfect storm of sugar, stress, travel, and disrupted routines that can leave us feeling depleted if we’re not supporting ourselves properly.
Nutrition is one of the most powerful ways to protect your energy and well-being this time of year. How we show up on our plate influences everything else, our parenting, our mood, our boundaries, our focus, and our resilience.
The challenge? The holiday environment is full of triggers: constant sweets, social pressure, irregular mealtimes, and blood-sugar-spiking foods everywhere you turn. And blood sugar matters more than most people realize. High and low glucose levels both drive cravings, which can lead to mindless snacking, sugar crashes, and decisions we wouldn’t make if we felt balanced.
Today, I’m breaking down how to support your blood sugar naturally, enjoy the season mindfully, and satisfy your sweet tooth without sacrificing how you feel.
How to Manage Blood Sugar During the Holidays
The Fab 4: protein, fat, fiber, and greens, is my science-backed framework for reducing cravings, increasing satiety, and elongating your blood sugar curve. These four components slow digestion, stabilize hunger hormones, and help you stay energized for hours without constantly thinking about food.
If you’re craving sweets intensely this time of year, the first place to look is protein. A protein-forward diet has been shown to increase satiety, improve glucose regulation, maintain muscle mass, and even increase energy output. Starting your morning with 25–30 grams of protein sets the tone for stable blood sugar the rest of the day.
I know how busy life gets, which is why I created quick, nutrient-dense Fab 4 smoothies that take five minutes and can be enjoyed on the go. A few holiday favorites:
- Chocolate Mint Fab Four Smoothie
- Dark Chocolate Sea Salt Smoothie
- Chocolate Raspberry Fab Four Smoothie
- Green Ginger Fab 4 Smoothie
- Snickerdoodle Fab 4 Smoothie
-
Fiber-Filled Fab 4 Smoothie
Don’t wait until you’re ravenous to eat. Plating or blending a real meal makes an enormous difference in cravings, satiety, and mental clarity.
Not a smoothie fan? Check out my blog on how to reach 30 grams of protein at breakfast here!
Satisfy your Sweet Tooth without the Added Sugar
Because of the addictive nature of sugar, a few months indulging in sweets can be a hard habit to kick once the New Year rolls around. That's not to say we can't enjoy ourselves during the holidays - craving sweet things is hard wired into us. It's completely normal to have cravings for specific foods, but we want to honor those cravings in a more mindful way to limit our sugar consumption.
I always tell my clients to replace before you remove. Rather than restricting, we can indulge in a more mindful way by incorporating the Fab 4 - protein, fat, fiber, and greens, to help regulate hunger hormones and increase satiety. Who doesn't want to indulge in a pumpkin pie on Thanksgiving? I've got tons of delicious sugar-free recipes on the blog and in my Body Love books that you can swap out for traditional store-bought items.
It's all about making a few realistic and simple swaps to lower our sugar consumption and avoid a blood sugar roller coaster. For example, I'm personally a huge chocolate fan. Who isn't, right? Well, so is my husband Chris and he has chocolate PB cups hidden in every corner of our kitchen. But instead of being tempted by his treats, I make my own version at home without the added sugar to satisfy my sweet tooth. Here are three of my favorite recipes for when the chocolate cravings hit:
- Be Well Keto Protein Hot Cocoa
- Be Well Chocolate Protein Freezer Fudge
- Fab 4 Dark Chocolate Avocado Mousse
Be Well protein powders can be used well beyond the smoothie scope to create satiating high-protein treats to help you reach your protein intake needs. The simplicity, quality and versatility of Be Well protein powder is something I am so very proud of and also really thankful for when the sweet tooth just can't be tamed. Having the ability to manipulate the macronutrient content of just about any recipe is one of the greatest hacks you can have for balancing your blood sugar throughout the holidays!
Prioritizing Protein During the Holidays
Protein is a cornerstone of winter wellness. My seasonal favorite is Be Well Chocolate Mint Protein Powder, which is dairy-free, refined sugar-free, and perfect for adding to smoothies, lattes, and treats. Protein helps:
- Keep you full and satisfied during indulgent holiday meals
- Support energy levels and recovery after activity
- Maintain lean muscle mass
Festive Chocolate Mint Recipe Ideas:
Here are some of my favorite holiday-friendly, protein-packed recipes featuring Be Well Chocolate Mint Protein Powder:
- Chocolate Mint Fab Four Smoothie
- Keto Protein Thin Mints
- Mint Chocolate Yogurt Bark
- Mint Chocolate Freezer Fudge - Just swap Chocolate for Chocolate Mint!
-
Protein Peppermint Mocha (Hot or Iced)
How to Stay Properly Hydrated
Thirst and hunger are often confused for one another. That's because the same part of your brain is responsible for interpreting both hunger and thirst signals. If you are implementing the Fab 4 method, you should be able to go 4-6 hours in between meals. However, if you find that you are constantly grazing or feel hungry in between meals, this may be because you are not properly hydrated.
Why Winter Hydration Matters:
Hydration is often overlooked during the winter months, but it’s a crucial piece of the wellness puzzle. And it’s not just about drinking water, it’s about balancing fluids with electrolytes like sodium, potassium, magnesium, and more to keep your body running smoothly.
Winter brings unique hydration challenges: dry indoor air, colder temperatures, reduced thirst, and richer holiday foods can all lead to dehydration and electrolyte imbalance. Even though we sweat less, we still lose moisture through respiration, evaporation, and occasional illness. Maintaining proper hydration with electrolytes is key to:
- Regulating nerve transmission
- Maintaining fluid and blood sugar balance
- Supporting muscle function and preventing cramps
- Boosting immune function
- Regulating core body temperature
- Enhancing cognitive function and mental clarity
Electrolytes are essential year-round, but in winter, they become even more important. Cold weather can increase sodium excretion, affect blood sugar regulation, and put extra stress on muscles and the immune system.
It's important to note that simply drinking enough water won't equate to proper hydration. When you're looking to replenish your body from fluid loss, via sweat, urine, or feces, you want to include electrolytes at the same time. Electrolytes are essential minerals responsible for a number of bodily functions, including the transport of nutrients to our cells, removing waste, supporting the immune system, maintaining a healthy blood pressure range, and maintaining proper cellular hydration.
When we become deficient in these important minerals, we're likely to experience an increase in cravings. Being dehydrated makes it difficult for your body to metabolize glycogen for energy, and as a result, your body craves sugar for a quick energy boost. Additionally, as your body tries to restore fluid and electrolyte balance from a high-sugar diet, your kidneys produce more urine and flushes out many important minerals in the process.
To help combat electrolyte deficiencies, I'd recommend using a trusted sugar-free electrolyte supplement to ensure your hydration needs are met daily. Unfortunately, many popular electrolyte mixes and sports drinks on the market are filled with sugar that can do a number on one's blood sugar, and may not contain enough electrolytes to help your body replenish the electrolytes it needs.
That’s why I recommend LMNT’s convenient packets that make it an easy (and delicious) fix for anyone following the Fab 4 lifestyle to get in the electrolytes they need. Right now you can use this link to get a free sample box that includes every flavor with your order!
Take Control of Your Blood Sugar
I am all about creating a balanced lifestyle that supports your mental and physical well-being. There's no one size fits all when it comes to blood sugar, so monitoring your glucose levels in real time can help you identify your unique triggers and modify your diet as necessary.
My clients and I use a Levels CGM for real time insight into our blood sugar response to diet and lifestyle stressors (use the link to receive two months free on your annual membership!). This is an especially helpful tool during the holiday season when we find ourselves indulging in sugary treats. When we can start connecting those hard crashes, brain fog, and fatigue to our food choices, that's when the shift starts to happen.
