Holidays are undeniably fun and full of excitement, but they can also be some of the most stressful times of the year. With increased traveling, family dynamics, tempting food options, looming work deadlines, seasonal illnesses, and endless social gatherings, it's no surprise that many people start feeling anxious and overwhelmed. During these high-stress periods, it’s important to cut yourself some slack (for not being able to stick to your usual routines, missing workouts, or cooking every meal at home, etc.). It’s equally crucial to prepare for these challenges and have a backup plan to support you through them. While holiday stress is unavoidable, adrenal fatigue, excessive weight gain, and complete burnout don’t have to be.

So, how exactly does stress affect the body?

Let’s start with the basics: Cortisol is a natural stress hormone produced by both men and women in their adrenal glands. It gets released into the bloodstream in response to stress and often gets a bad reputation due to the various symptoms it can cause (especially when present in excess). However, cortisol plays a critical role in regulating metabolism, blood glucose levels, blood pressure, influencing memory formation, and giving us the energy we need to start our day. Occasional stress is completely normal, but when your adrenal glands are constantly on high alert due to chronic stress, cortisol can become a trigger for adrenal dysfunction. An imbalance in cortisol levels can lead to symptoms such as increased anxiety, weakened immune system, irregular or missed periods, acne, decreased sex drive, poor energy, abdominal fat accumulation, and weight gain.

In ancient times, the “fight or flight” response would be activated during extreme situations like being chased by a predator or facing famine. Our bodies weren’t meant to live in this state continuously. Even though we’ve moved beyond the days of being hunter-gatherers, we still face modern-day stressors such as sleep deprivation, demanding bosses, relationship issues, financial burdens, technology addiction, poor nutrition, excess caffeine, and over-exercising. These ongoing stressors can trigger the same extreme stress response that leads to an unbalanced body.

In addition to the symptoms mentioned above, cortisol production can increase cravings for quick energy sources like simple carbohydrates (such as bread, pasta, pastries, chips, candy, etc.). These simple carbs are quickly broken down and metabolized in the bloodstream. Occasional consumption of simple carbs or those included in a balanced diet isn’t harmful. However, when there’s a repeated pattern of excess consumption, glucose levels can stay consistently high, potentially leading to insulin resistance and conditions like polycystic ovary syndrome (PCOS) and diabetes.

The aim here isn’t to eliminate all stressors but to become more aware of the various forms stress can take and recognize their potential to quickly become overwhelming. Once you’re aware, you can take steps to reduce the load. And yes, you can do this even during busy or stressful times!

Some Common Stressors Include:

- Work deadlines, demanding bosses, long working hours

- Financial struggles, career pressures

- Relationship issues, arguments, breakups

- Moving to a new house or across the country

- Threats such as robbery, accidents

- Traumatic experiences like losing a loved one or witnessing an accident

- Illness, injury, or disease

Some Less Recognized Stressors Include:

- Overeating or poor nutrition

- Undereating or lack of proper nutrition

- Overexercising (too much cardio or high-intensity training)

- Excessive caffeine and alcohol consumption

- Environmental and household toxins (car exhaust, skincare products, cleaning agents, plastics, prescription drugs, pesticides, GMO foods, etc.)

Now that you’re aware of common and less obvious stressors, ask yourself: “How many of these are currently present in my life?” Then, consider: “What can I do to better manage my stress?”

Here are some strategies that work well for Metabolic Research Center clients:

1. Practice Mindfulness. Instead of viewing the holiday season as a free pass for overeating and inconsistent habits, think about ways to be more mindful of your choices. For instance, before going for seconds of dessert, give your body 20 minutes to fully digest the first portion. In the meantime, drink water and engage in conversations or connections. You’ll likely find that you don’t even want or need the second portion. Instead of drinking cocktails back-to-back, sip on water in between alcoholic beverages. This not only keeps you hydrated but also prevents you from consuming more alcohol than you intended. Take a moment to reflect on other ways you can practice mindfulness and commit to them for your present and future self.
2. Avoid Naked Carbs! Eating carbs alone (especially processed ones) can cause blood sugar spikes and crashes, leaving you hungry shortly after and craving more carbs, sugar, or caffeine. Over time, this can lead to insulin resistance, hormonal imbalances, and weight gain. A great way to counteract this potentially harmful cycle is to pair your carbs with protein and healthy fats. For example, instead of just having a plate of mashed potatoes, make protein the main focus of your meal, add plenty of vegetables with olive oil, and serve a small portion of mashed potatoes. When you’re deviating from your regular eating plan, this simple adjustment will make a big difference in your mood, brain function, and weight management!
3. Stock Up on Essentials. Think about and make a list of the things that keep you feeling your best when you’re in a consistent routine—whether it’s eating lots of greens, drinking 64 ounces of water daily, prioritizing protein, or getting 7-8 hours of sleep. If you know you’ll be out of your routine, plan ahead and ensure you have support. Some ideas include bringing MRC protein drink packets (which are portable and come in liquid or concentrate form), keeping a reusable water bottle handy, adding a greens scoop like MRC’s Super Fruit & Vegetable Drink Mix to your water, packing a sleep mask, downloading guided sleep meditations on your phone, and carrying supplements like magnesium and melatonin for relaxation and sleep, Vitamin D3 for immunity, a multivitamin to cover all bases, and digestive enzymes for breaking down heavier meals. Your MRC consultant can help you find supplements tailored to your lifestyle and goals.
4. Move Your Body Daily. Simply moving for 5-10 minutes after a meal can improve blood sugar levels and help the body use carbs and sugars more effectively for energy. Think creatively about ways to incorporate movement into your day—don’t be afraid to think outside the box! Movement doesn’t have to be traditional or formal. Some ideas include packing resistance bands for a quick 15-20 minute workout from anywhere, walking to run errands (grocery shopping, post office visits, etc.), parking far from your destination, encouraging family and friends to go for walks together, turning on a great playlist and dancing, etc. The more movement you get, the better you’ll be able to manage stress, cortisol levels, and your weight.
5. Keep Stress-Busting Tools Close By. There are countless ways to manage and combat stress. Here are some of our favorites to have on standby:
   • Download a collection of guided meditations
   • Listen to calming music or binaural beats to shift from “fight or flight” mode to “rest and digest” mode
   • Take a walk in nature and disconnect from your phone to fully immerse yourself in the environment
   • Breathwork is a fantastic way to lower anxiety and promote deeper sleep. There are numerous mindful breathing resources available
   • Inhale calming essential oils like lavender
   • Get outdoors and move your body
   • Step away from social media, put your phone down, and be present with loved ones
   • Carry healthy snacks like nuts, grass-fed jerky, and protein bars to boost mood, energy, and calmness

What else would you add to the list? Incorporating some of these tools and techniques into your holiday plans will not only help you feel more balanced and in control but also enable you to make small yet meaningful progress toward your goals throughout the year, not just in January. Don’t hesitate to reach out for additional support in staying on track with your health and weight loss goals. Let’s create a plan to get you back on track! Click here to connect with an MRC team near you and get started with a coach today.