Seasonal WellnessBy the Divine Health Editorial Team · 8 min read
From Halloween candy to Thanksgiving pie to Christmas cookies, the next ten weeks are the most delicious stretch of the year, and the easiest time to lose momentum. Here is a simple, faith-filled game plan to enjoy the season, stay close to the Keto Zone, and walk into the New Year feeling strong.
Key Takeaways
- ◆The average holiday weight gain is modest, but research suggests it often sticks around, so small daily habits matter.
- ◆In much of the U.S., the winter sun is too weak for your skin to make much vitamin D, making fall a smart time to check your level.
- ◆A protein-first plate, daily walks and good sleep are the three habits that do the most heavy lifting.
- ◆You don’t need perfection. Enjoy the meal, get back on track at the next one.
Why Fall Is the Perfect Time to Check In
As the days shorten, three things tend to shift at once: we move less, we eat more comfort food, and we get less sun. Each of those affects several of the twelve markers in Dr. Colbert’s new book, Live Long and Strong, including blood sugar, waist size, inflammation and vitamin D.
~1 lb
average weight gained over the holidays, and it often stays (NEJM, 2000)
Nov to Feb
when the sun in much of the U.S. is too low to make much vitamin D
10 weeks
from Halloween to New Year’s Day
Your Holiday Plate Strategy
1. Build a protein-first plate
Fill half your plate with non-starchy vegetables, add a palm-sized portion of turkey, ham, salmon or roast, and enjoy healthy fats like olive oil, butter and nuts. Protein and fat help keep you full, so you are less likely to overdo the rolls and dessert.
2. Choose your one treat
Instead of sampling everything, pick the one dessert you love most, enjoy a small serving slowly, and skip the rest without guilt.
3. Walk after you eat
A 10 to 15 minute walk after a big meal helps your muscles use glucose and can blunt the blood sugar spike. Make it a family tradition.
4. Keep a reset ready
If you are following the Keto Zone, plan your next meal before the holiday meal is over. A morning coffee with MCT oil powder, a scoop of instant ketones and a fiber-rich breakfast can help you get back on track quickly.
Keto-friendly holiday swaps
Mashed cauliflower instead of mashed potatoes · Green beans with almonds instead of casserole · Pumpkin custard without the crust · Sparkling water with cranberries and lime instead of punch · A charcuterie board with cheeses, olives and nuts
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Stay Close to the Keto Zone
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Support Your Immune System Through Cold and Flu Season
Your immune system depends on the same foundation as every other system: sleep, movement, whole foods and key nutrients. Vitamin D deserves special attention this time of year. Because your skin makes vitamin D from strong sunlight, many people see their levels fall through late fall and winter. Ask your physician to check a 25-hydroxy vitamin D level so you know where you stand.
- ✓Aim for seven to nine hours of sleep, even during busy holiday weeks
- ✓Get outside in the daylight whenever you can
- ✓Load up on colorful vegetables and berries for antioxidants
- ✓Wash your hands often during travel and gatherings
- ✓Stay hydrated, especially if you are traveling or drinking coffee
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Seasonal Immune and Energy Support
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Guard Your Peace (and Your Sleep)
Holiday stress is real: travel, budgets, schedules and family dynamics. Chronic stress raises cortisol, which can push blood sugar up and make it harder to sleep. Protect a few quiet minutes each morning for prayer, Scripture and planning. Keep your bedtime consistent, and give yourself grace.
✝ Faith & Health
A Season of Gratitude
Thanksgiving is a reminder that gratitude is good medicine. Before each holiday meal, take a moment to give thanks, for the food, for the people around the table, and for the body God has given you to enjoy it.
“This is the day the Lord has made; we will rejoice and be glad in it.”Psalm 118:24 (NKJV)
Start the New Year Ahead
Instead of waiting for January 1, schedule your annual physical now and ask about the markers in Dr. Colbert’s new book. Use our Know Your Numbers checklist to prepare, and you will walk into the New Year with a clear plan. Many families also make the free 21-Day Keto Zone Challenge their January reset.
New from Dr. Don Colbert, MD
A Meaningful Gift This Christmas
Give someone you love the gift of strength and longevity. Live Long and Strong makes a thoughtful stocking stuffer for parents, grandparents and friends.
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Frequently Asked Questions
How can I avoid gaining weight over the holidays?
Focus on a few high-impact habits: build a protein-first plate, choose one favorite treat, walk 10 to 15 minutes after meals, limit sugary drinks, and keep your sleep consistent. Get back on track at your very next meal.
Can I stay keto during Thanksgiving and Christmas?
Yes. Fill your plate with turkey, ham or roast, non-starchy vegetables and healthy fats, choose keto-friendly swaps like mashed cauliflower, and plan your next meal in advance so one meal does not turn into a week.
Why does vitamin D drop in the winter?
Your skin makes vitamin D from strong UVB sunlight. In much of the United States, the sun sits too low in late fall and winter for meaningful vitamin D production, and people also spend more time indoors.
Should I get my vitamin D level checked?
Many physicians recommend checking a 25-hydroxy vitamin D level, especially in the fall or winter. It is one of the twelve markers Dr. Colbert covers in Live Long and Strong.
Medical Disclaimer: This article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk with your physician before changing your diet, starting a supplement, or adjusting any medication, and ask your doctor which lab tests are right for you. Lab reference ranges vary by laboratory. *These statements have not been evaluated by the Food and Drug Administration. Divine Health products are not intended to diagnose, treat, cure, or prevent any disease.
