The Holiday Gap: 5 Weeks That Still Count
The stretch between Thanksgiving and New Year’s often gets treated like a free-for-all—where routines get pushed aside, structure dissolves, and the mindset becomes “I’ll get back on track in January.” But here’s the truth: that window is five full weeks—over 10% of your year. (9.6% to be exact!)
That’s more than enough time to either maintain momentum... or lose it!
From a physiological standpoint, your body doesn’t take a holiday. Your metabolism, digestion, hormones, and energy regulation are still running 24/7—responding to the choices you make each day- your internal environment is shaped by what you repeat, not what you intended.
So instead of tossing in the towel, let’s reframe this season: not as a time to be perfect, but as a time to stay consistent with your non-negotiables.
Set Your Bare Minimums (Not Maximums)
Forget rigid protocols or intense resolutions. This is about identifying your baseline behaviors—the small, consistent things that anchor your health without adding stress!
Here are some examples of powerful, doable goals:
8,000 - 10,000 steps per day: Keeps circulation, insulin sensitivity, and mood-regulating neurotransmitters in motion.
100 oz of water daily: Supports detoxification, digestion, and appetite regulation.
Protein at every meal: Helps stabilize blood sugar and supports muscle maintenance—even during indulgent meals.
Vitamins/supplements: Consistency with key micronutrients keeps your metabolism and immunity on track.
Instead of aiming for your ideal week, anchor to your bare minimums:
If you usually train 5x/week, maybe your holiday minimum is 3x/week.
If tracking macros feels overwhelming, focus on visual plate balance: ⅓ protein, ⅓ fiber-rich carbs, ⅓ colorful veg.
This keeps your nervous system regulated and your physiology stable—without slipping into the all-or-nothing mindset that fuels burnout and binge cycles.
Enjoy the Holidays—Without Losing Control
The holidays are meant to be celebrated!! Yes, have the dang pie. Yes, enjoy the cozy drinks and big meals and late nights! But remember: you can have joy without sabotage!!
The average American gains 1–2 pounds over the holidays, but this isn’t just about the scale. It’s about longevity, momentum, and most importantly—it’s about not feeling like you have to start from scratch in January.
You can enjoy yourself and still feel good in your body. That comes from honoring what your body needs most of the time, not obsessing over every treat or meal.
5 Weeks of Intention = Affecting the rest of the Year
This season isn’t about restriction—it’s about staying aligned and true to your goals, routines, and the version of you that feels your best!
So instead of waiting for January 1st, try this:
Choose your non-negotiables.
Commit to consistency, not perfection.
Remind yourself that this season can be joyful and supportive!
Your future self will thank you—not just for staying consistent, but for choosing not to throw in the towel when life gets full!
Because real transformation doesn’t happen in the all-or-nothing moments—it’s built in the small, intentional choices you make when things feel messy, busy, and in-between 🙂
-Allie Rodriguez, Functional Nutrition Specialist ❤️