5 Ways to Stay On Track During The Holidays

(without missing out)

Let's be honest: the holiday season can feel like a beautiful, glittery collision of everything that makes midlife wellness challenging. Late nights with friends you haven't seen all year. Travel that throws off your routine. Cocktail parties that start at 5 and somehow end at midnight. And those cheese boards—oh, those gorgeous, never-ending cheese boards.

And somewhere around mid-December, that little voice whispers: "Oh screw it, I'll start again in January."

Can we talk about that for a second?

Here's what I've learned, both personally and from working with women navigating perimenopause: you don't need to be perfect to feel good through the holidays. But you do need a plan. Not a restrictive, joy-stealing plan—but a gentle framework that keeps you grounded while you're fully living.

Below are five simple, realistic strategies to help you stay on track this season—without guilt, without extremes, and yes, without skipping the damn pie.

1. Keep a Simple Log (Think Check-In, Not Report Card)

Before you roll your eyes at me, hear me out. This isn't about obsessively tracking every bite of stuffing or calculating the calories in Aunt Linda's famous fudge.

This is about awareness. And here's the thing: what gets noticed—even loosely—gets managed.

Here's how to make it work:

• Keep a quick note on your notes app or in a small journal

• Jot down what you ate, how you felt afterward, and whether you moved your body

• Notice patterns without judgment—Did that third glass of wine mess with your sleep? Did skipping breakfast leave you ravenous by dinner?

Think of this as collecting data about your own body, not collecting grades. And if you fall off for a day or two? That's completely fine. Just pick it back up when you're ready. Progress isn't linear, especially during the holidays.

2. Move Your Body Every Single Day

Deep breath—this doesn't mean squeezing in an hour at the gym while your family's sipping eggnog by the fire. It means honoring your energy and staying connected to your body in whatever way feels doable that day.

Movement can look like:

• A morning walk before the house wakes up

• A quick strength session in your kitchen while coffee brews

• Gentle yoga with your cousin who's also trying to stay sane

• 10 minutes of dancing to Christmas music in your pajamas (bonus points if you rope in the kids or your partner)

Here's why this matters more than you think: movement regulates everything. Your mood. Your metabolism. Your stress response. Your sleep. It all runs smoother when your body moves regularly.

Make it non-negotiable—even if it's tiny. Because on the days you skip it entirely, you'll feel the difference.

3. Eat Before You Head Out

Showing up to a holiday party hungry is honestly setting yourself up fail. You know what happens: you inhale five mini quiches, three glasses of prosecco, and half a cheese plate before the actual dinner even starts. Then you feel overstuffed, slightly buzzed, and frustrated with yourself.

Instead, try this:

• Eat a solid meal before you leave home—prioritize protein and fiber (your 30-30-30 breakfast works beautifully here)

• Hydrate with a big glass of water, and do that again mid-party

• Show up to the party satisfied, not starving

This simple shift gives you power at the buffet. You can enjoy what genuinely looks good, skip what doesn't call to you, and stay in control of your choices. You're not depriving yourself—you're just not making decisions from a place of desperation.

4. Make Your At-Home Meals Count

Here's something most of us don't talk about enough: the holidays are full of indulgent meals, and that's completely fine. But most women don't actually derail their wellness at the party itself—they derail in the leftover haze the next day. Or the day after that. Or when "special occasion eating" quietly becomes the everyday default.

Here's your strategy:

• Keep your regular meals simple, balanced, and protein-rich (30/30/30)

• Add greens and colourful vegetables whenever possible

• Embrace the "cook once, eat twice" approach—meal prep doesn't have to be complicated or time-consuming. Need ideas? Grab my free, 5-Day Hormone Friendly Meal Plan

If your breakfast is stable, your lunch is balanced, and your dinner is intentional... you're going to feel so much more grounded. Even when everything around you feels chaotic.

5. Be Smart About Your Sips

Look, I'm absolutely not telling you to skip the wine or turn down the festive cocktails. But I am encouraging you to be strategic about what—and how much—you're drinking.

Try these approaches:

• Alternate each alcoholic drink with a sparkling water (with lime or cranberries to keep it festive)

• Watch the sugary cocktails—they spike your blood sugar and leave you craving more. Opt for cleaner options like tequila with soda water and fresh lime

• Avoid the nightly "just one glass" habit that sneaks up on you and messes with your sleep, energy, and cravings

Here's the truth that nobody wants to hear: alcohol hits differently in midlife. It affects our sleep quality, our recovery, our mood, and our hormones more intensely than it used to. You can absolutely still raise a glass and enjoy yourself—just do it thoughtfully.

Final Thought: It's Not About Perfection

The holidays aren't your enemy. All-or-nothing thinking is.

You don't need to white-knuckle your way through December, gripping your willpower with both hands and refusing every treat. But you also don't need to throw away three months of progress just to "enjoy yourself."

Real enjoyment comes from balance. From small, steady choices that keep you connected to your body and your goals. From being present at the party and waking up feeling good the next morning.

So here's my invitation to you: stay curious about what your body needs. Stay consistent with the things that matter. And above all, stay kind to yourself.

And yes—you can absolutely have the pie. 🥧

What's your biggest challenge during the holidays? Drop a comment and let's talk about it.