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With it being the holiday season, I think it's fitting to offer some guidance on how to handle both what you do physically, and how you handle it mentally. Physically, we know we will eat more, that's what we do over the holidays, we’ll go over how to best handle the days leading up, and the morning up, in order to maximize your body's insulin production. As well as what we can do afterward to help our selves flush out, and get back into a routine. Lastly, we will talk about how sometimes these over indulgences come with negative emotions, and how to best handle those. These are simple tools, that you can implement, I encourage you to do some self-diagnoses as to what strategy might benefit you the most.
Take advantage of insulin sensitivity
We can influence the way our body processes the nutrients coming into our body by doing what we can to control insulin sensitivity. Basically, insulin puts nutrients into cells, it is an anabolic hormone, and is very specialized labor, meaning it builds. Insulin can be influenced by exercise; if you exercise the days leading up to, and the day of your Thanksgiving meal, your body is more likely to store the excess energy into muscle cells, rather than fat cells.
Drink water, a lot of water, give your body some nutrients and restore your gut
The days after, especially the first day, it is key to get and stay very hydrated. Your salt intake was more than likely a little high the past couple days, the best way to flush that out is, water, a lot of water. Find a one-liter bottle of water, and for every 50lbs of your body weight, put one elastic band around the bottle, every time you finish a bottle, remove one elastic band. Do this until there are no more bands. Your aim is to have your urine almost clear by noon.
Guilt is a toxic emotion, your two days of pie didn’t ruin your lifestyle, it's part of your lifestyle
One thing that needs to be clear is that the guilt that surrounds eating “too much” during the holidays, is one of the worst parts of the process. Guilt is toxic, it affects your body in a negative way as you ruminate on the matter. The key for me was realizing that, like everything is part of the process, sure, maybe I didn’t need the second piece of pie… but damn it was good. And on that, I jumped right back on the boat the next opportunity I had, which is my next meal. So try to remember that, the next opportunity you have to change your trajectory back on course is the very next meal you have, try your best to get back into a routine. If you’ve been following me for a while now, you know that is a matter of making it a priority and staying disciplined to that priority.
If you still feel lost in all this, reach out to a coach, or request to be added to our Facebook group. We have a ton of other members who have been through exactly what you are right now!