Mike Thompson

Columnist

Picture yourself on January 2nd.

Version one: You wake up bloated, seven pounds heavier, head pounding.

Your jeans don’t fit. You’re exhausted despite sleeping late. You swear—again— that this year will be different. But deep down, you know you’ve been here before. You’ll diet in January, lose some weight, then gain it all back by next Thanksgiving. The cycle continues.

Version two: You wake up energized on January 2nd. You celebrated at every holiday gathering.

You enjoyed delicious food. You connected with loved ones. But somehow, you’re in better shape than November. Your sleep was solid. Your energy is high.

Your jeans fit comfortably. Most important: you proved something to yourself. You can enjoy life while choosing health.

This isn’t temporary willpower. This is who you are now.

Same holidays. Same parties. Same temptations. Two completely different outcomes.

The difference? A plan that works with human nature, not against it.

Americans gain five to seven pounds between Thanksgiving and New Year’s. That’s just what shows on the scale.

Underneath, your body takes a beating. Blood sugar spikes and crashes from constant cookies and cocktails. Chronic inflammation flares from processed foods. Your gut microbiome gets disrupted. Sleep suffers. Stress hormones surge.

The damage doesn’t resolve on January 1st. It compounds. Year after year. Until “holiday weight” becomes diabetes or heart disease.

Research shows 67% of American deaths come from four diseases: heart disease, cancer, stroke, and diabetes. Most are preventable. Your holiday choices matter more than you think.

The 20-Minute Morning Armor Start your day before looking at your phone.

This ritual anchors everything before chaos hits.

Minutes one through five: Sit on your bed’s edge. Take ten deep breaths. Four counts in.

Four counts hold. Six counts out. Name three things you’re grateful for.

Set one intention: “Today I choose energy and vitality.” This simple practice reduces cortisol—the stress hormone that drives inflammation and poor choices.

Minutes six through ten: Drink your Defense Elixir. Mix 16 ounces of water with juice from half a lemon, one-quarter teaspoon turmeric, a pinch of black pepper, and optional raw honey. The lemon provides vitamin C and supports digestion.

Turmeric delivers powerful anti- inflammatory curcumin. Black pepper activates the curcumin.

You’ve rehydrated after eight hours without water and delivered protective compounds to your system.

Minutes eleven through fifteen: Move your body.

Twenty squats, ten pushups, a 30-second plank, or dancing to one song.

The goal isn’t exhaustion.

You’re sending growth signals to your cells that say “we’re thriving, not surviving.”

Minutes sixteen through twenty: Eat a champion’s breakfast with 25 to 30 grams of protein.

Try eggs with sautéed vegetables and avocado.

Or Greek yogurt with berries and nuts. Or smoked salmon with whole-grain toast. This stabilizes blood sugar, provides lasting fullness, and prevents the mid-morning crash that triggers poor decisions.

The Strategic Party Plan

Holiday gatherings aren’t the enemy. Showing up unprepared is. Two hours before any party, eat a protein-rich snack and drink water. Arrive satisfied instead of starving. This means making choices instead of demolishing the cheese plate.

At the event, scan the entire spread before grabbing a plate. Use the 50/30/20 rule. Fill 50% of your plate with vegetables. Add 30% protein like turkey, shrimp, or nuts. Save 20% for celebration foods.

The secret? Eat vegetables first. Fill up on nutrient- dense options. Then enjoy treats.

For alcohol, choose wisely. Abstain completely with sparkling water.

Or limit yourself to one glass of red wine followed by water. Or if substances trigger poor choices, commit to complete abstinence this season.

Both alcohol and cannabis disrupt sleep, increase inflammation, and sabotage decision- making.

For dessert, choose one item you truly love. Eat it slowly. Savor it. Don’t consume three mediocre desserts just because they’re there.

You don’t choose between joy and health.

You can have both. These aren’t just holiday habits.

They’re life-or-death patterns disguised as seasonal choices. Every morning ritual reduces disease risk. Every strategic party choice protects your heart. Every vegetable-first meal controls inflammation.

Perfect isn’t the goal.

Progress is. A holiday season maintaining these habits 80% of the time while enjoying celebrations? That’s an absolute win. Your future self will thank you for starting today.

Mike Thompson is a health coach based in Richmond Hill. Reach him at mike@selfcaresustained.com or on LinkedIn.