Steady Energy, Balanced Mood: Simple Blood Sugar Support for the Holiday Season
The holidays bring joy, connection, celebration… and usually a whole lot of sugar. From peppermint mochas to Grandma’s homemade cookies, it’s easy to ride the festive blood-sugar roller coaster: up fast, crash faster.
And when blood sugar swings, we feel it: afternoon fatigue, cravings that feel impossible to ignore, irritability or “hanger,” brain fog, and disrupted sleep.
The goal isn’t to avoid tradition or skip dessert. It’s to help your body process seasonal treats in a way that supports your energy, hormones, mood, and overall well-being.
Here are small shifts that make a big difference — no restriction required.
Start Your Day with Protein (Not Sugar)
A sugary breakfast can spike blood glucose early, leading to a longer day of cravings and energy dips. Instead, anchor your morning with 20–40g of protein, plus fat and fiber.
Examples:
• breakfast sausages with duck eggs
• chia pudding made with protein powder and berries
• a protein shake with avocado
• cottage cheese with fruit and seeds
When you start steady, you stay steady.
A Natural Tool We Use: Gymnema
Gymnema is an herb traditionally used in Ayurvedic wellness practices and is extremely helpful during seasons where sugar is everywhere. It’s sometimes called “the sugar destroyer” because it helps:
• reduce sweet cravings
• support healthy glucose metabolism
• make sweets taste less intense for some people
This can be especially useful during the holidays when temptation is high and the goal is balance.
Everyone’s body responds differently, and herbs aren’t one-size-fits-all, so it’s smart to check in with a qualified provider if you’re considering adding Gymnema into your routine, especially if you already take blood-sugar-related medications or have a medical condition.
Eat in Order: Fiber → Protein/Fat → Carbs
The way we sequence our plate matters more than people realize. Fiber first helps slow glucose uptake. Protein and fat create satiety. Carbs become easier to handle when they’re not first in line.
A simple rule:
Vegetables first → protein & fat next → carbs or dessert last.
You can still enjoy some stuffing, mashed potatoes, or pie; just give your body a gentler ramp rather than a blood sugar cliff.
Pair Carbs with a Buddy
Carbs alone cause fast spikes. Carbs with protein, fat, or fiber create balance.
Try pairing holiday sweets with nuts, cheese or yogurt, a protein snack, or even holiday dinner leftovers.
It slows digestion and helps you avoid the post-cookie crash.
Take a 10-Minute Walk After Meals
Movement is one of the most powerful and underrated tools for blood sugar. Even a short walk after a meal helps move glucose into your muscles for energy, instead of leaving it stranded in the bloodstream.
After dinner, bundle up, grab a family member, walk the neighborhood lights, and call it functional holiday cheer.
Hydrate More Than You Think You Need
Thirst can disguise itself as cravings, and dehydration makes blood sugar harder to regulate. Aim for steady water intake throughout the day, especially if coffee, alcohol, travel, or salty meals are in the mix.
Add lemon, mint, or a festive cranberry for flavor.
Allow Joy — Not Guilt — at the Table
Your mindset affects your physiology. Stress or guilt around food can spike cortisol, which directly impacts blood sugar. Holidays are meant to be enjoyed, and food is part of that experience.
So when you say yes to dessert, make it a full yes.
Slow down. Taste it and enjoy every bite.
Balanced blood sugar isn’t about restriction — it’s about supporting your body so you can feel good during the holidays, not just after them.
This Season, Aim for Balance — Not Perfection
Healthy holidays don’t require skipping sweets or avoiding tradition. With just a few intentional habits, you can maintain stable energy, better moods, fewer crashes, and more presence at the table with the people you love most.
Small shifts. Big impact. And a lot more peace in your body.