Surviving the Sugar Onslaught: Health Tips for the Silly Season

[00:00:00] The clocks have changed, the days have less daylight, the cold is here, and the holidays have begun their yearly assault on your health. As long as time marches forward, then you know the story happens every single year. Some people are working less hours, while other people, like me, like to capitalize on the holidays and work more hours and get that sweet holiday pay.

I love working holidays. The problem is, the holiday season takes a bigger toll on our health than the rest of the year combined. I mean, tis the season, right? So, the sugar season starts at Halloween. You have a candy holiday, followed by a pie holiday, followed by a cookie and fudge holiday, followed by a booze holiday, and if you go into the new part of the year, with Valentine's you get chocolate, St.

Paddy's brings you more booze and delicious food, and then we got cake and ice cream scrambled through on birthdays throughout the year. At the same time, during the colder months, we get less active. We spend less time in the sun and more time curl up on the couch in blankets, watching holiday [00:01:00] specials or hanging out with our family.

Don't let the holidays wreck you this year. You don't have to forgo mom's perfect pumpkin pie. I'm not saying that, but you don't have to spend months recovering either with a few conscious choices. So let's get into it.

Here's the million dollar question. How do men like us reach our full potential? Growing to the men we dream of being while taking care of our responsibilities, working, being good husbands, fathers, and still take care of ourselves? Well, that's the big question. In this podcast, we'll help you answer those questions and more.

My name is Brent and welcome to the Fallible Man Podcast.

If you're anything like most Americans, the influx of sugary treats and questionable food choices kick off at Halloween and extends well into the new year. If not beyond depending on how big you are as a holiday person, we often find [00:02:00] ourselves overindulging more heavily than we ever initially planned.

Concurrently abandoning some of our healthier habits that usually help us manage our penchant for sweets. Perhaps you share my passion for food. I am a foodie. It's not just the sugary stuff, the lavish and delectable dishes that lead to overeating. I love all the rich dishes and holidays, and it's not just the sweets.

I tend to overeat those because it's the only part of the year I eat those. Consider this your holiday reminder that you don't have to undo all the hard work you've been putting in this year, and you can make better choices than that. By the way, I'm Brent and welcome to the Fallible Man podcast, your home for all things man, husband, and father.

Special shout out to our fallible nation. That's our private community. There's more about that in the show notes or the description, whatever platform you're on and a warm welcome to our first time listeners. Hey, thanks for tuning in. I know [00:03:00] there's a lot. Fighting for your attention out there. So it means a lot that you chose to spend some time with us.

Be sure to leave his comment. Let us know what you think of the show. We'd love to get your feedback. Now I can already hear the grumbling, but Brent is it's the holidays. That's the best part of the holidays. And I agree. The food is the best part of the holidays. I can hear the protests and trust me, I get it.

Exercising self control amid the culinary delights that typically accompany the holidays is always a challenge for me as well. Let me be really clear. So I'm talking to you and to me. However, if you're at a point where enjoying a once a year slice of your mom's homemade pie induces guilt and a need for penance, it might be worth seeking help from a coach.

And if you're constantly feeling like you need penance for breaking your diet, your approach to dieting is

For most of us, here are a few suggestions to [00:04:00] navigate this year's festivities. Number one, get moving, keep moving. As the temperature drops, it's tempting to hibernate indoors. However, maintaining physical activity during the colder months is crucial. Beyond your regular workout routine, consider incorporating activities like Getting outside and walking, hiking outside if possible, indoor workouts, or even dance sessions at home.

Get out and play with your kids in the living room and have a dance dance revolution party. Physical activity not only helps burn extra calories, but also boosts your mood by releasing endorphins. Additionally, keeping your body active can counterbalance the potential indulgences during the holiday season.

So if you've got a great workout routine, great. Keep doing that, but don't stop going for walks just because the temperature dropped. Maybe bundle up and go for a walk after dinner in the cold, cold can be refreshing. I've lived in some pretty cold temperatures. So trust me, you can put on enough clothes to do it.

Keep moving. You won't regret [00:05:00] that. Number two, get sunlight with shorter days. It becomes really challenging to get sufficient sunlight exposure. Lack of sunlight can affect mood and contribute to conditions like seasonal affective disorder. It can also deal with seasonal depression in general. You may not even know you have problems with seasonal depression.

Make a conscious effort to spend time outdoors during daylight hours. If it isn't feasible, consider investing in daylight bulbs or light therapy lamps that can help mimic natural light and alleviate the impact of reduced daylight exposure. Trust me, I know all about this. I actually had a job quite literally where I only saw daylight.

On the weekends because of the building I worked in. During the winter part of the year for two years, and it was harsh. So make sure you get in that sunlight that we've enjoyed you in the warm part of the year. Number three, eat within reason. While festival feasting is part of the holiday experience, it's essential to strike a balance.

If you have a regular [00:06:00] diet plan, try to stick with it as much as possible. Be mindful of portion sizes and consider incorporating more vegetables and lead proteins into your meals, even during the holiday. There's usually not a lack of healthy meats. Tracking your calories. If you already do that, or if you don't do it can help even loosely can actually provide awareness and help make you help provide you more informed choices as you go through the holiday season.

Even if you're not a calorie tracking person, it could help just during this part of the season. I remember serving sizes are a lot smaller than most people think they are. Remember enjoying holiday treats is fine, but moderation is key in this. Number four, a piece of pie. The aroma of freshly baked holiday treats can be irresistible.

My sister in law makes all kinds of holiday desserts that are incredible. We've always had lots of pie and stuff during the holidays. And, man, just smelling that, I'm pretty sure I put on pounds just walking in the house smelling it. [00:07:00] Saying it completely, practice moderation. Allow yourself a small serving of your favorite dessert.

By savoring one piece of pie, or one cookie, You can satisfy your cravings without totally derailing your process with your progress through the year. This approach allows you to enjoy the festival season without the guilt associated with overindulgence and without trying to tell your mom that you're not going to make whatever she made.

Number five, drink lots of water. Amidst the hustle and bustle of holidays, hydration often takes a back seat. However, staying adequately hydrated is crucial for overall health. Water not only supports digestion, but it also helps control appetite. Carry a water bottle with you and aim to drink at least eight glasses of water a day.

Best, the best rule I found for that is whatever your body weight. is cut in half is around the ounces. That's a really rough estimate, but it's easier than figuring out eight glasses. Sometimes if you're consuming [00:08:00] alcohol, well, alternate each drink with a glass of water, stay hydrated, hydrated, and it will help you take in a few less calories by overindulging on the alcohol.

Number six, get some sleep. For goodness sake, despite the flurry of holiday activities. And there are lots. Prioritizing sleep is vital for your well being. Inadequate sleep can negatively impact your immune system, your mood, and your overall cognitive function. Create a consistent sleep schedule aiming for 7 9 hours of quality sleep, whatever it is your body needs.

And Trust me, most people underestimate what they actually need. Establish a relaxing bedtime routine to sit in your body. This time to wind down quality sleep will leave you more energized and better equipped to handle the festivities. It's one of the reasons that we partnered with ghost bed because I sleep on a ghost bed as part of the way that I sleep well at night and sleep is so critical to your overall health.[00:09:00]

Number seven party, but not so hard. Social gatherings are synonymous with the holiday season, often accompanied by tempting finger foods. appetizers, festive drinks, eating a balanced meal before attending a party can help curb the excess snacking. And if you consume a lot of alcohol, be mindful of your limits.

Alcohol not only adds extra calories, but it can lower inhibitions leading to overindulgence. It's actually the number one part of the year. For overeating, partially because it's a company without call off for lighter or drink options, interspersed with water and set a limit for yourself. Remember the goal is to enjoy the festivities without compromising your health and wellbeing.

And by all means, if you have been drinking at a holiday party, have a designated driver and be safe because it ruins the holiday. If you get yourself hurt or hurt somebody else, this is a simple solution, guys. It's a simple set of [00:10:00] guidelines. You have to weather the parties and deal with the parties all on your own.

And that's fine. There's no point in blowing a good year for the holidays though. If people around you rag on you for not participating more, get better friends. I mean, really your real friends will respect your choices. Santa even brings protein bars for one of our family members that has stocking at the house instead of candy.

If the King fat man can respect someone's goals, your friends sure as hell can. So remember you don't have to blow all this, this holiday season. A lot of people set themselves back. Don't be one of them. These are not hard guidelines. I'm not saying you can't enjoy the holidays. I'm saying you can enjoy the holidays without destroying all your work and starting over.

Be better tomorrow because what you do today, we'll see on the next one. This has been the Fallible Man podcast. Your home for everything man, husband, [00:11:00] and father. Be sure to subscribe so you don't miss a show. Head over to www. TheFallibleMan. com for more content. And get your own Power Woman gear.