The holidays effectively start tomorrow. Halloween is the kick off to all things indulgence. 

First it’s candy from your kids’ bucket.
Then it’s typically multiple Thanksgiving feasts.
Followed by the onslaught of sugar cookies, candies, and all the goodies.

While we are consuming all the junk, sleeping like crap, drinking one too many adult beverages, we are socializing with more folks and lowering our defenses against illness even more.

We might call it “flu” season, but it’s really “compounding bad choices” season. 

So here is a quick HOLIDAY FIELD MANUAL to surviving the holidays season and not feeling like crap, every step of the way. 

• PROTECT WHAT MATTERS (your sleep)- Your immune system rebuilds while you sleep. Set a “get ready for bed” alarm and aim for 7–8 hours. The parties are an inevitability. But that doesn’t mean you can’t be the first one to leave! Read more about sleep

• SUGAR ASSAULT- Sugar is sneaky and it is everywhere. Not only that, it crushes your immune system. Here is a rule of thumb. If it’s not your favorite. Skip it. Indulge with intent. Read more about sugar

• HYDRATE- Caffeine, cocktails, heck even cold air all act to dehydrate you. Keep your water consumption on track (including a few electrolytes) even though you might not feel as thirsty as you did during the summer months. Read more about hydration

• STAY STRONG- Don’t let your workout routine slip. Each workout helps boost blood flow, stress tolerance and keeps immunity high. Even reduced intensity workouts are better than nothing. 

• REGROUP- Even after a big meal, late night, stressful family outing, try to bounce back THE NEXT DAY with a protein rich meal and 8k steps of walking. Don’t fall into the trap of “restarting on Monday.” 

From Halloween through New Year’s, it’s not germs that get you — it’s the perfect storm of sugar, stress, booze, and burnout.

Guard your sleep, move your body, eat like an adult, and you’ll glide into the new year feeling strong.

And let me be the first to wish you Happy Holidays. 🫠🫠🫠