The Midlife Guide to Staying Healthy Through the Holiday Season

The holiday season brings a steady stream of treats at work, family gatherings loaded with comfort food, and plenty of social events where alcohol is everywhere. If you’re already living a healthy lifestyle, you probably know how to navigate this without much stress. But if you’re newer to your health journey, this time of year can feel overwhelming.

The goal is staying intentional and protecting the progress you’ve worked hard for. Here are ten science-backed strategies to help you stay steady through the holidays while still enjoying them.

1. Start with a positive mindset

A solid mindset is a strong predictor of long-term behavior change. Studies show that visual cues and affirmations can anchor healthy habits, especially during stressful seasons.

  • Set daily, simple phone reminders like “Make one healthy choice” or “Protein first.”

  • Place short notes  (I use sticky notes) in visible places to reinforce the behaviors you’re building.

2. Make a plan weeks before the holidays

Preparation increases follow-through. Take time to write out what you’ve accomplished this year and the habits you want to protect.

Examples:

  • “I’ll keep lifting 2-4 days per week.”

  • “I’ll hit 100 grams of protein daily.”

  • “I’ll add an additional serving of vegetables to my dinner.”

Research shows that implementation planning increases the chance that you stay consistent even when your holiday routine shifts.

3. Prioritize sleep

Sleep affects appetite, stress hormones, decision-making, and blood sugar regulation. Poor sleep increases ghrelin (hunger hormone), decreases leptin (satiety), and makes cravings harder to manage.

Protect your sleep by:

  • Keeping your room cool (around 65 degrees)

  • Taking a warm shower before bed

  • Avoiding screens at night

  • Stopping eating three hours before sleep

  • Saying no to holiday invitations that are not a priority for you.

4. Move your body daily

Exercise improves mood, insulin sensitivity, digestion, and stress resilience. Even on recovery and rest days, a brisk walk or stretching session supports your metabolism and keeps your energy stable. Grab a visiting family member or friend, or a colleague during a work break.

5. Keep your kitchen stocked

Having healthy foods ready at home dramatically reduces impulse eating. Going to work hungry increases the chances you reach for whatever holiday snacks show up in the lunch room. Prepare simple meals or snacks that prioritize whole foods and protein.

6. Prioritize protein at every meal

Protein is the most satiating macronutrient and helps regulate appetite and cravings. Aim for 30+ grams per meal. It steadies blood sugar, keeps you fuller for longer, and supports muscle mass, which becomes essential in midlife.

7. Stay hydrated with electrolytes

Mild dehydration is linked to fatigue, headaches, poor sleep, and slower digestion. If you experience hot flashes, night sweats, exercise, or drink alcohol, electrolytes can help maintain fluid balance. Brands like Redmond Re-Lyte offer balanced sodium, potassium, and magnesium for better hydration.

8. Eat before you go out

If you know an event won’t have food that supports your health goals, eat a balanced meal beforehand. Protein and fiber help reduce cravings and prevent mindless grazing and poor food choices on the spot. Asking the person in charge of planning the office holiday party what dishes will be served is being proactive.

9. Set boundaries around alcohol

Alcohol affects sleep, recovery, mood, and appetite. Decide ahead of time how many drinks you’ll have. If you enjoy flavored drinks, mixing electrolytes with soda water creates a lighter, low-sugar option.

10. Show yourself grace

One meal or one night doesn’t derail your health. What matters is the pattern you return to, and the joy you experience during the holiday season. The 80/20 rule works well for many folks. Be kind to yourself, reset the next morning, and move back into the habits that make you feel good.

The new year is around the corner. Now is your time to start a health journey. If you are looking for accountability, science-backed strategies for behavior change, schedule your complimentary consultation here.

Jill Foos