The holiday season is filled with celebration, connection, and joy, but it can also bring disrupted routines, indulgent meals, late nights, and increased stress. For those with thyroid or metabolic concerns, these weeks can be especially challenging, often triggering inflammation, fatigue, blood sugar swings, autoimmune flares, and unwanted weight gain. The good news is that you can enjoy the holidays without sacrificing your health or energy.
Drawing from clinical insights and research discussed in the latest episode of Modern Thyroid and Wellness, here are ten practical and science backed hacks to help you feel vibrant, balanced, and supported through the season.
Why it matters:
The holidays are the one time of year when antibody levels reliably increase among adults. Stress, travel, poor sleep, sugar, alcohol, and routine disruption all contribute to inflammatory overload.
How to support your system:
• Eat antioxidant rich foods like berries, leafy greens, cruciferous vegetables, turmeric, and ginger
• Glutathione: 500 mg before bed to improve antioxidant capacity
• Low Dose Naltrexone (LDN) when medically appropriate
Key insight:
Managing inflammation consistently across the six to eight week holiday stretch protects long term immune and metabolic health.
The Food Flow Formula:
Benefits:
• Reduces blood sugar spikes by 30 to 40 percent
• Prevents energy crashes and cravings
• Supports insulin sensitivity
How to implement:
• Walk for 20 minutes within 30 minutes after eating
• Keep a comfortable conversational pace
Why it works:
• Reduces post meal glucose spikes by 25 to 35 percent
• Improves digestion
• Acts like natural insulin by activating GLUT4 transport
When combined with food sequencing:
Up to 75 percent reduction in glucose spikes.
Supplement guide:
• Magnesium: 200 mg (citrate or glycinate recommended)
• Glycine: 3 g
Benefits:
• Improves insulin function
• Supports deeper sleep and repair
• Helps reset metabolic balance after indulgent days
Why it matters:
Muscle acts as a glucose sponge.
Protocol:
• 30 to 60 minutes of resistance training before events
• Focus on compound movements such as squats, deadlifts, lunges, push ups
Benefits:
• 20 to 40 percent reduction in glucose and insulin spikes
• Improved insulin sensitivity for 24 to 48 hours
• Reduced inflammation and oxidative stress
Top options:
• Green tea
• Red wine (especially from clean sources)
How it helps:
Polyphenols slow digestion of starches and reduce glucose spikes by 15 to 25 percent.
For better tolerance and reduced inflammation:
• Choose European wines from Piedmont, Italy such as Barolo, Barbera d’Alba, Barbera d’Asti, Arneis, or Italian Pinot Grigio
• Choose French rosé
• Choose Blanco tequila and verify quality with the Tequila Matchmaker app
Use sparkling water, lime, or natural flavors rather than sugary mixers.
Benefits:
• Reduces nighttime glucose spikes by 20 to 30 percent
• Improves fat burning and insulin sensitivity
• Protects overnight growth hormone release
• Supports brain cleanup through the glymphatic system
Late night eating increases risk of neuroinflammation and metabolic dysfunction.
How to implement:
• Reduce overhead lighting 30 minutes before bed
• Use warm light or candlelight
• Avoid screens when possible
Why it matters:
• Supports melatonin production
• Reduces nighttime glucose levels by up to 30 percent
• Improves sleep depth and recovery
How to practice:
• Schedule recovery time into your calendar
• Prioritize rest, not overcommitment
• Support adrenal function by slowing down intentionally
Rest is a critical piece of thyroid and metabolic resilience.
With these ten expert backed strategies, you can fully enjoy the holiday season while protecting your energy, immune system, and metabolic health. Small intentional choices, consistently applied, can dramatically change how you feel during and after the holidays.
Wishing you a joyful, healthy, and inflammation free season.
