Beyond the Leftovers: Post-Thanksgiving Recovery Through Gut Health & Gratitude
How to bounce back from holiday indulgence while building stress resilience through the science of gratitude
The plates are cleared. The leftovers are packed. The dishes are (finally) done.
And you're sitting on your couch feeling uncomfortably full, bloated, exhausted, and maybe just a little guilty about that third slice of pie.
Sound familiar?
Thanksgiving is a beautiful celebration of connection, abundance, and gratitude—but for many, it's also followed by several days of digestive distress, energy crashes, and the nagging feeling that you've "undone" all your health progress.
As a Board Certified Applied Functional Medicine Practitioner and ReCODE 2.0 Certified Nutritionist, I've spent the last 16 years helping clients understand that true health isn't about perfection—it's about resilience. It's about how quickly your body can recover from stress, how efficiently your systems can rebalance after disruption, and how you can enjoy life's celebrations without paying a steep health price afterward.
This post-Thanksgiving season, I want to share a different approach—one that goes beyond the typical "detox" advice and addresses the root causes of why Thanksgiving impacts our bodies so profoundly. We'll explore the gut-brain-hormone connection that makes holiday meals particularly challenging, and I'll show you how the very spirit of Thanksgiving—gratitude—can become one of your most powerful tools for metabolic and cognitive health.
Why Thanksgiving Hits Your System So Hard: The Functional Medicine Perspective
Most people assume they feel terrible after Thanksgiving simply because they "ate too much." But from a functional medicine perspective, there's a lot more happening beneath the surface.
1. The Digestive Overload Cascade
When you consume a large meal—especially one high in refined carbohydrates, processed ingredients, and unfamiliar foods—your digestive system faces a perfect storm:
Insufficient digestive enzymes to break down the volume and variety of food
Stomach acid dilution from drinking beverages with meals
Bile insufficiency for processing high-fat foods
Blood sugar roller coaster from carb-heavy dishes followed by sugary desserts
Slowed motility as your digestive system becomes overwhelmed
This leads to the classic post-Thanksgiving symptoms: bloating, gas, reflux, fatigue, brain fog, and sluggish elimination.
2. The Inflammatory Response
Traditional Thanksgiving meals often include ingredients that trigger inflammation in sensitive individuals:
Gluten in stuffing, gravy, and pie crusts
Dairy in mashed potatoes, casseroles, and desserts
Industrial seed oils used in cooking and baking
Added sugars in cranberry sauce, glazes, and desserts
Food additives and preservatives in processed ingredients
For those with undiagnosed food sensitivities, leaky gut, or autoimmune conditions, this inflammatory load can trigger symptoms that last for days: joint pain, headaches, skin issues, mood changes, and worsened digestive symptoms.
3. The Gut-Brain Disruption
Here's what most people don't realize: the gut and brain communicate through a complex network known as the gut-brain axis¹. When you overload your digestive system, you're not just affecting your stomach—you're impacting your mood, mental clarity, sleep quality, and stress response.
A heavy Thanksgiving meal can disrupt:
Neurotransmitter production (90% of serotonin is made in the gut²)
Vagus nerve⁹ signaling between gut and brain
Blood sugar stability that affects cognitive function
Inflammatory signals that impact mood and memory
This is why you might feel not just physically uncomfortable, but also mentally foggy, emotionally off, and unable to sleep well after a big holiday meal.
4. The Stress-Cortisol Connection
Thanksgiving isn't just about food—it's about navigating family dynamics, hosting responsibilities, travel stress, disrupted routines, and the pressure to create "perfect" memories. All of this triggers cortisol³ release, which:
Suppresses digestive function
Increases inflammation
Disrupts blood sugar regulation
Impairs gut barrier integrity
Affects hormone balance
The combination of dietary stress AND psychological stress creates a synergistic effect that's particularly hard on your system.
The Post-Thanksgiving Recovery Protocol: A Root-Cause Approach
At Gaining Health, we don't believe in punishment or deprivation after holiday indulgence. Instead, we focus on supporting your body's natural healing mechanisms to restore balance quickly and efficiently.
Phase 1: Immediate Digestive Support (Days 1-3)
Give Your Digestive System a Break
Your gut needs time to recover from the workload. For the next 48-72 hours:
Intermittent fasting: Consider a 16-hour overnight fast to allow complete digestion of the Thanksgiving meal. Skip breakfast if you're not hungry and wait until your body signals true hunger.
Simple, easily digestible foods: Focus on cooked vegetables, lean proteins, and healthy fats. Avoid raw, fibrous foods that require more digestive energy.
Bone broth⁴: Rich in collagen, gelatin, and amino acids that support gut lining repair and reduce inflammation.
Support Digestion Naturally
Digestive enzymes: Take a comprehensive enzyme supplement with meals to support breakdown of proteins, fats, and carbohydrates. At Gaining Health, I help clients identify which enzyme formulations work best for their specific needs.
Apple cider vinegar: 1 tablespoon diluted in water before meals helps stimulate stomach acid production.
Ginger tea¹⁵: A powerful anti-inflammatory that soothes the digestive tract and reduces bloating.
Peppermint: Relaxes the smooth muscles of the digestive tract and can relieve gas and discomfort.
Hydrate Strategically
Dehydration amplifies digestive discomfort and sluggishness. Aim for:
Half your body weight in ounces of water daily
Herbal teas (ginger, peppermint, fennel, chamomile)
Electrolyte-rich fluids if you consumed alcohol
Avoid: carbonated beverages that increase bloating
Move Your Body Gently
Movement stimulates peristalsis⁴⁰ (the wave-like muscle contractions that move food through your digestive tract):
15-20 minute walks after meals
Gentle yoga or stretching
Avoid intense exercise until digestion normalizes
Phase 2: Reduce Inflammation (Days 3-7)
Anti-Inflammatory Nutrition
Focus on foods that actively reduce inflammation:
Colorful vegetables: Especially dark leafy greens, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), and colorful peppers
Omega-3¹⁷ rich foods: Wild-caught salmon, sardines, walnuts, flaxseeds, chia seeds
Herbs and spices: Turmeric, ginger, garlic, rosemary, oregano
Probiotic-rich foods¹⁹: Sauerkraut, kimchi, coconut yogurt, kefir (if dairy-tolerant)
Prebiotic fiber: Asparagus, onions, garlic, leeks, artichokes
Eliminate or Reduce:
Refined sugars and processed foods
Gluten⁷ and dairy (especially if you notice they worsen symptoms)
Alcohol
Industrial seed oils⁸ (canola, soybean, corn, cottonseed)
Consider Targeted Supplementation
Based on individual needs, supportive supplements may include:
Probiotics: To restore beneficial gut bacteria
L-glutamine: Supports gut lining repair
Omega-3¹⁷ fish oil: Reduces systemic inflammation
Curcumin (turmeric)¹⁸: Powerful anti-inflammatory
Zinc carnosine: Supports mucosal healing
At Gaining Health, I use functional testing (like the GI Effects comprehensive stool test) to identify exactly which interventions will be most effective for each individual client.
Phase 3: Restore Balance (Week 2 and Beyond)
Support Your Microbiome²¹
The gut microbiome²¹ plays a crucial role in regulating the balance of hormones²¹ like estrogen, thyroid, cortisol, and insulin. After a dietary disruption, intentionally rebuilding beneficial bacteria is essential:
Diverse fiber intake⁴¹: Aim for 30+²² different plant foods per week
Fermented foods daily: Even small amounts (2-3 tablespoons) make a difference
Prebiotic foods: Feed your beneficial bacteria
Quality probiotic supplement: I recommend brands like Designs for Health through my practice
Balance Blood Sugar
Holiday meals often create insulin resistance²³ that persists for days. Restore insulin sensitivity by:
Protein at every meal: Aim for 25-30g per meal to stabilize blood sugar
Healthy fats: Support hormone²¹ production and satiety
Fiber-rich carbohydrates: Choose low-glycemic options like sweet potatoes, quinoa, and legumes
Strategic timing: Consider using a continuous glucose monitor (CGM) to understand your personal responses
Address Stress Through the Vagus Nerve
The vagus nerve⁹, ²⁵ is the primary communication highway between your gut and brain. Supporting vagal tone improves both digestive function and stress resilience:
Deep breathing²⁶ exercises: 5-10 minutes of diaphragmatic breathing daily
Cold exposure²⁷: Cold showers or face splashes stimulate the vagus nerve
Humming or singing: Vibrations stimulate vagal activity
BrainTap technology: Uses sound and light frequencies to activate the parasympathetic nervous system
At Gaining Health, I offer BrainTap sessions that specifically support nervous system regulation, improved sleep, and stress recovery—all essential for gut healing.
The Science of Gratitude: Your Most Underutilized Health Tool
Here's where the functional medicine approach gets really interesting. Thanksgiving's central theme—gratitude—isn't just a nice sentiment. It's a powerful physiological intervention with measurable health benefits.
How Gratitude Impacts Your Biology
Research shows that regular gratitude practice:
Reduces cortisol²⁸ by up to 23%, lowering stress-related inflammation
Improves heart rate variability (HRV)²⁹, a marker of stress resilience
Enhances sleep quality³⁰ by reducing pre-sleep worry and rumination
Strengthens immune function³³ through reduced inflammatory cytokines
Improves gut motility by activating the parasympathetic nervous system
Supports cognitive health by reducing neuroinflammation and supporting neuroplasticity
In my practice, particularly with clients in the ReCODE and PreCODE programs for cognitive health, we integrate gratitude practices as a core component of reducing the inflammatory burden that contributes to cognitive decline.
A Functional Medicine Gratitude Practice
This isn't about forcing positive thinking or ignoring real challenges. It's about intentionally shifting your nervous system out of "fight or flight" and into "rest and digest"—the state where healing happens.
Daily Practice (5-10 minutes):
Find a quiet space where you won't be interrupted
Use BrainTap or do deep breathing to activate your parasympathetic nervous system
Write or mentally note three specific things you're grateful for—be detailed and specific
Feel the gratitude in your body—notice where you sense warmth, openness, or relaxation
Extend gratitude to yourself for one thing you did well or kindly today
Why this works from a functional medicine perspective:
When you genuinely feel gratitude, you're triggering the release of:
Dopamine³⁴: The reward neurotransmitter that motivates healthy behaviors
Serotonin³⁵: The mood-stabilizing neurotransmitter produced largely in your gut
Oxytocin³⁶: The bonding hormone that reduces cortisol and inflammation
Endorphins: Natural pain relievers and mood elevators
This biochemical cascade has downstream effects on:
Improved digestion and gut motility
Better blood sugar regulation
Enhanced immune function
Improved sleep quality
Reduced chronic pain and inflammation
How Gaining Health Supports Your Year-Round Wellness
The real gift of Thanksgiving isn't just the meal—it's the reminder that health is about connection, nourishment (physical and emotional), and resilience. At Gaining Health, we help you build that resilience every day, not just during the holidays.
Our Specialized Services
Comprehensive Functional Medicine Consultations
I take a whole-person approach, addressing:
Root causes of digestive issues, food sensitivities, and inflammatory conditions
Gut health optimization through testing and targeted interventions
Hormone balance (especially critical during perimenopause and menopause)
Stress management and nervous system regulation
Autoimmune condition support
Metabolic health and blood sugar optimization
Initial consultations are 90 minutes because real healing requires time, listening, and understanding your unique story. I don't just look at your symptoms—I investigate the upstream factors creating them.
ReCODE & PreCODE Programs for Cognitive Health
As a ReCODE 2.0 Certified Nutritionist, I specialize in preventing and reversing cognitive decline through the Bredesen Protocol. The gut-brain connection we've discussed is central to this work:
PreCODE: For those wanting to prevent cognitive decline, especially with family history or genetic risk
ReCODE: For those experiencing memory issues, brain fog, or diagnosed cognitive impairment
These programs address the metabolic, inflammatory, and toxic factors—including gut health—that contribute to Alzheimer's and dementia.
Functional Testing
Testing takes the guesswork out of healing. I offer:
GI Effects Comprehensive Stool Analysis: Identifies gut dysbiosis, inflammation, digestive insufficiency, and microbiome imbalances
Food Sensitivity Testing: Uncovers hidden inflammatory triggers
Comprehensive Blood Panels: Assesses metabolic health, inflammation, nutrient status, and hormone balance
Organic Acid Testing: Reveals cellular metabolic function and nutrient deficiencies
HTMA (Hair Tissue Mineral Analysis): Identifies mineral imbalances and heavy metal burden
Testing allows us to create targeted, personalized interventions instead of generic protocols.
Stress Management & Nervous System Support
Recognizing that stress is both a cause and consequence of health imbalances, I offer:
BrainTap Neurotechnology: In-office or at-home sessions using light, sound, and guided visualization to reset your nervous system
Red Light Therapy: Supports mitochondrial function, reduces inflammation, and enhances cellular healing
Sauna Therapy: Promotes detoxification, cardiovascular health, and stress resilience
These aren't "wellness extras"—they're evidence-based interventions that support the biological mechanisms of healing.
Personalized Nutrition & Lifestyle Coaching
As an Integrative Nutrition Health Coach and Gut Health Nutrition Specialist, I help you:
Identify your bio-individual nutritional needs
Navigate contradictory health advice
Create sustainable habit changes
Develop meal plans that fit your life
Understand your body's unique signals
I meet you where you are and support you in making gradual, lasting changes—not quick fixes that don't stick.
Health & Wellness Coaching
Beyond nutrition, I provide holistic support for:
Goal setting and accountability
Behavior change strategies
Sleep optimization
Movement and exercise planning
Stress management techniques
Emotional and mental health support
This collaborative partnership empowers you to take charge of your health journey.
My Approach: The "Sample Size of One"
Functional Medicine founder Dr. Jeffry Bland coined the phrase "sample size of one"—meaning every person is biochemically unique, and therefore the root cause of their health challenges will always be unique and personal.
This is why I don't offer cookie-cutter programs or one-size-fits-all meal plans. Instead, I:
Listen deeply to your health history, symptoms, and goals
Investigate thoroughly using comprehensive testing when appropriate
Educate extensively so you understand what's happening in your body
Personalize completely based on your unique biochemistry, lifestyle, and preferences
Support continuously with ongoing guidance and adjustments
Your health journey is exactly that—yours. My role is to be your guide, advocate, and partner in building the vibrant, resilient health you deserve.
Moving Forward: From Thanksgiving to Thriving
As we move from Thanksgiving weekend into the busy holiday season, I want you to remember this:
Your body is designed to heal. Your systems are built for resilience. You don't need to be perfect—you need to be supported.
The occasional indulgent meal doesn't destroy your health. What matters is:
How quickly you can recover
How well you support your body's healing mechanisms
How you address the root causes of vulnerability
How you build daily practices that create lasting resilience
If you've been struggling with:
Persistent digestive issues that worsen after meals
Food sensitivities you can't identify
Hormonal imbalances that affect your mood, energy, or weight
Brain fog, memory issues, or cognitive concerns
Stress that feels unmanageable
Autoimmune symptoms that flare unpredictably
Fatigue that doesn't improve with rest
...then it's time to look upstream. To investigate root causes. To build a personalized plan that addresses YOUR unique needs.
Your Next Steps
Start Simple:
Implement the post-Thanksgiving recovery protocol above
Begin a daily gratitude practice
Notice how your body responds to different foods and stress levels
Go Deeper:
Schedule a Free 20-Minute Exploratory Call to discuss whether functional medicine is right for you
Learn about our ReCODE and PreCODE programs if cognitive health is a concern
Explore functional testing options to uncover hidden imbalances
Consider BrainTap or red light therapy for nervous system support
Connect With Our Community:
Follow us for ongoing education about gut health, metabolic wellness, and cognitive optimization
Subscribe to our newsletter for practical functional medicine tips
Browse our blog for in-depth articles on specific health topics
This Holiday Season, Give Yourself the Gift of Resilient Health
Thanksgiving reminds us to be grateful for what we have. This year, extend that gratitude to your body—for all it does, all it endures, and all its capacity to heal.
You deserve to feel good. To have energy. To think clearly. To enjoy celebrations without days of recovery. To age gracefully with your cognitive function intact.
That's not just wishful thinking—it's what's possible when you address root causes and support your body's inherent healing wisdom.
Let's build your resilient health together.
References
Carabotti M, Scirocco A, Maselli MA, Severi C. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Ann Gastroenterol. 2015;28(2):203-209. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/
Gershon MD, Tack J. The serotonin signaling system: from basic understanding to drug development for functional GI disorders. Gastroenterology. 2007;132(1):397-414. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2694720/
Chen Y, Lyga J. Brain-skin connection: stress, inflammation and skin aging. Inflamm Allergy Drug Targets. 2014;13(3):177-190. https://pubmed.ncbi.nlm.nih.gov/24853682/
Koutsos A, Tuohy KM, Lovegrove JA. Apples and cardiovascular health—is the gut microbiota a core consideration? Nutrients. 2015;7(6):3959-3998. https://pubmed.ncbi.nlm.nih.gov/26007339/
Song Z, Cai Y, Lao X, et al. Taxonomic profiling and populational patterns of bacterial bile salt hydrolase (BSH) genes based on worldwide human gut microbiome. Microbiome. 2019;7(1):9. https://pubmed.ncbi.nlm.nih.gov/30654854/
Ohland CL, Jobin C. Microbial activities and intestinal homeostasis: a delicate balance between health and disease. Cell Mol Gastroenterol Hepatol. 2015;1(1):28-40. https://pubmed.ncbi.nlm.nih.gov/28247865/
Soares FL, de Oliveira Matoso R, Teixeira LG, et al. Gluten-free diet reduces adiposity, inflammation and insulin resistance associated with the induction of PPAR-alpha and PPAR-gamma expression. J Nutr Biochem. 2013;24(6):1105-1111. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/
DiNicolantonio JJ, O'Keefe JH. Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis. Open Heart. 2018;5(2):e000898. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3335257/
Breit S, Kupferberg A, Rogler G, Hasler G. Vagus nerve as modulator of the brain-gut axis in psychiatric and inflammatory disorders. Front Psychiatry. 2018;9:44. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859128/
Klemm S, Wojciak RW. Effects of glucagon-like peptide-1 receptor agonists on weight loss: implications for obesity management. P T. 2018;43(12):730-748. https://pubmed.ncbi.nlm.nih.gov/30559589/
Zhu F, Du B, Xu B. Anti-inflammatory effects of phytochemicals from fruits, vegetables, and food legumes: A review. Crit Rev Food Sci Nutr. 2018;58(8):1260-1270. https://pubmed.ncbi.nlm.nih.gov/27749146/
Shaw KA, Srikanth VK, Fryer JL, Blizzard L, Dwyer T, Venn AJ. Dual effects of excess body mass index on mortality risk in older adults. Med J Aust. 2014;201(9):521-525. https://pubmed.ncbi.nlm.nih.gov/25358577/
Chen Y, Xu J, Chen Y. Regulation of neurotransmitters by the gut microbiota and effects on cognition in neurological disorders. Nutrients. 2021;13(6):2099. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235718/
Prokopidis K, Cervo MM, Gandham A, Scott D. Impact of protein intake in older adults with sarcopenia and obesity: A gut microbiota perspective. Nutrients. 2020;12(8):2285. https://pubmed.ncbi.nlm.nih.gov/32752135/
Saraswat M, Suryanarayana P, Reddy PY, Patil MA, Balakrishna N, Reddy GB. Antiglycating potential of Zingiber officinalis and delay of diabetic cataract in rats. Mol Vis. 2010;16:1525-1537. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
Li Y, Yao J, Han C, et al. Quercetin, inflammation and immunity. Nutrients. 2016;8(3):167. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/
Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011;25(8):1725-1734. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/
Hewlings SJ, Kalman DS. Curcumin: A review of its effects on human health. Foods. 2017;6(10):92. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
Hill C, Guarner F, Reid G, et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014;11(8):506-514. https://pubmed.ncbi.nlm.nih.gov/24912386/
Cani PD, Van Hul M, Lefort C, Depommier C, Rastelli M, Everard A. Microbial regulation of organismal energy homeostasis. Nat Metab. 2019;1(1):34-46. https://pubmed.ncbi.nlm.nih.gov/31032474/
Baker JM, Al-Nakkash L, Herbst-Kralovetz MM. Estrogen-gut microbiome axis: Physiological and clinical implications. Maturitas. 2017;103:45-53. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433529/
McDonald D, Hyde E, Debelius JW, et al. American Gut: an open platform for citizen science microbiome research. mSystems. 2018;3(3):e00031-18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/
Boden G, Homko C, Barrero CA, et al. Excessive caloric intake acutely causes oxidative stress, GLUT4 carbonylation, and insulin resistance in healthy men. Sci Transl Med. 2015;7(304):304re7. https://pubmed.ncbi.nlm.nih.gov/26355033/
Kim HK, Cheon BS, Kim YH, Kim SY, Kim HP. Effects of naturally occurring flavonoids on nitric oxide production in the macrophage cell line RAW 264.7 and their structure-activity relationships. Biochem Pharmacol. 1999;58(5):759-765. https://pubmed.ncbi.nlm.nih.gov/10449184/
Bonaz B, Sinniger V, Pellissier S. Vagus nerve stimulation: a new promising therapeutic tool in inflammatory bowel disease. J Intern Med. 2017;282(1):46-63. https://pubmed.ncbi.nlm.nih.gov/28155255/
Gerritsen RJS, Band GPH. Breath of life: the respiratory vagal stimulation model of contemplative activity. Front Hum Neurosci. 2018;12:397. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/
Šrámek P, Šimečková M, Janský L, Šavlíková J, Vybíral S. Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol. 2000;81(5):436-442. https://pubmed.ncbi.nlm.nih.gov/10751106/
McCraty R, Childre D. Coherence: bridging personal, social, and global health. Altern Ther Health Med. 2010;16(4):10-24. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010965/
Kok BE, Coffey KA, Cohn MA, et al. How positive emotions build physical health: perceived positive social connections account for the upward spiral between positive emotions and vagal tone. Psychol Sci. 2013;24(7):1123-1132. https://pubmed.ncbi.nlm.nih.gov/23649562/
Wood AM, Joseph S, Lloyd J, Atkins S. Gratitude influences sleep through the mechanism of pre-sleep cognitions. J Psychosom Res. 2009;66(1):43-48. https://pubmed.ncbi.nlm.nih.gov/19073292/
Emmons RA, McCullough ME. Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. J Pers Soc Psychol. 2003;84(2):377-389. https://pubmed.ncbi.nlm.nih.gov/12585811/
Steptoe A, O'Donnell K, Marmot M, Wardle J. Positive affect, psychological well-being, and good sleep. J Psychosom Res. 2008;64(4):409-415. https://pubmed.ncbi.nlm.nih.gov/18374740/
Stellar JE, John-Henderson N, Anderson CL, Gordon AM, McNeil GD, Keltner D. Positive affect and markers of inflammation: discrete positive emotions predict lower levels of inflammatory cytokines. Emotion. 2015;15(2):129-133. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4382272/
Fox GR, Kaplan J, Damasio H, Damasio A. Neural correlates of gratitude. Front Psychol. 2015;6:1491. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588123/
Yano JM, Yu K, Donaldson GP, et al. Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell. 2015;161(2):264-276. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393509/
Uvnäs-Moberg K, Handlin L, Petersson M. Self-soothing behaviors with particular reference to oxytocin release induced by non-noxious sensory stimulation. Front Psychol. 2015;5:1529. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290532/
Kim DH, Kim H, Jeong D, et al. Kefir alleviates obesity and hepatic steatosis in high-fat diet-fed mice by modulation of gut microbiota and mycobiota: targeted and untargeted community analysis with correlation of biomarkers. J Nutr Biochem. 2017;44:35-43. https://pubmed.ncbi.nlm.nih.gov/28315547/
Konturek PC, Brzozowski T, Konturek SJ. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. J Physiol Pharmacol. 2011;62(6):591-599. https://pubmed.ncbi.nlm.nih.gov/22314561/
Kim Y, Chen J, Wirth MD, Shivappa N, Hebert JR. Lower dietary inflammatory index scores are associated with lower glycemic index scores among college students. Nutrients. 2018;10(2):182. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852751/
Kondo T, Nakae Y, Mitsui T, et al. Exercise-induced GLUT4 transcription via inducible factors in muscle. Biochem Biophys Res Commun. 2006;350(3):521-526. https://pubmed.ncbi.nlm.nih.gov/17027915/
Kim Y, Je Y. Dietary fiber intake and total mortality: a meta-analysis of prospective cohort studies. Am J Epidemiol. 2014;180(6):565-573. https://pubmed.ncbi.nlm.nih.gov/25085046/
Pinto-Sanchez MI, Hall GB, Ghajar K, et al. Probiotic Bifidobacterium longum NCC3001 reduces depression scores and alters brain activity: a pilot study in patients with irritable bowel syndrome. Gastroenterology. 2017;153(2):448-459. https://pubmed.ncbi.nlm.nih.gov/28483500/
Lima-Silva AE, Bertuzzi RC, Pires FO, et al. Effect of performance level on pacing strategy during a 10-km running race. Eur J Appl Physiol. 2010;108(5):1045-1053. https://pubmed.ncbi.nlm.nih.gov/20024577/
Rao SS, Rehman A, Yu S, Andino NM. Brain fogginess, gas and bloating: a link between SIBO, probiotics and metabolic acidosis. Clin Transl Gastroenterol. 2018;9(6):162. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6005068/
Krajmalnik-Brown R, Ilhan ZE, Kang DW, DiBaise JK. Effects of gut microbes on nutrient absorption and energy regulation. Nutr Clin Pract. 2012;27(2):201-214.https://pubmed.ncbi.nlm.nih.gov/22367888/
Your Holiday Action Plan: Start Now
Don't wait until you're standing at the dessert table on Thanksgiving to make a plan. Start now.
This Week:
Schedule any functional testing you need (labs can take 2-3 weeks)
Consider starting a CGM to establish your baseline before holiday chaos
Practice the Plate Power Method at regular meals
Stock your pantry with healthy snacks for travel
Week Before Holidays:
Plan your strategy for specific gatherings
Prep and freeze any recipes you're bringing
Schedule extra BrainTap, sauna, or red light therapy sessions
Get adequate sleep (7-9 hours) to support insulin sensitivity
During the Holidays:
Use your Plate Power Method at every gathering
Move after meals (even 10-minute walks help)
Stay hydrated
Practice your prepared responses to food pushers
Check in with yourself: "How do I want to feel tomorrow?"
After the Holidays:
Don't wait for January 1st—resume healthy habits immediately
Schedule follow-up testing to assess any impacts
Reflect on what worked and what didn't for future planning
You Don't Have to Choose
Here's the truth: You can enjoy the holidays AND protect your health. You can participate fully AND maintain stable blood sugar. You can indulge mindfully AND honor your wellbeing.
This isn't about perfection. It's about having a plan, making intentional choices, and giving your body the support it needs to handle the extra demands of this season.
The holidays are about connection, joy, tradition, and love—not about destroying your health for six weeks and spending January recovering.
Ready for personalized support?
Explore our programs and tools:
PreCODE Program – Protect your cognitive health through metabolic optimization
ReCODE Program – Address cognitive symptoms with comprehensive interventions
CGM Starter Kit – See your glucose responses in real-time during the holidays
BrainTap + Red Light Bundle – Support stress resilience and metabolic function
Comprehensive Functional Testing – Know your metabolic status before and after the holidays
Schedule a Free 20-Minute Discovery Call to create your personalized holiday navigation plan.
Your health matters—during the holidays and beyond. Let's make this your best season yet.
References:
