Top 10 Tips for Happier & Healthier Holidays
REVIEWED BY DR. KEVIN SCHULTZ
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Join Dr. Kevin Schultz on the Foundational Health Podcast as he shares 10 actionable tips to maintain your health and wellness throughout the holiday season. From Thanksgiving to New Year's, learn how to enjoy the festivities without compromising your well-being.
Discover strategies for setting intentions, staying active, and making healthier food choices, all while fully embracing the joy of the holidays. Whether it's planning ahead for holiday parties, focusing on sleep, or engaging in meaningful conversations, this episode provides the guidance you need to feel energized, healthy, and fulfilled during the most wonderful time of the year!
#1 Intention: The Foundation of a Healthy Holiday
Before any gathering, Dr. Schultz’s family talks through their plan while still in the car. They decide how the evening will flow, what the kids can expect, when they plan to leave, and how everyone can show up in a way that feels kind, respectful, and aligned with their values. This isn’t about being strict—it’s about preventing the chaos that almost always happens when people “wing it.”
His kids know there isn’t “free rein” on sweets. They know to eat real food first. They know to ask before loading a plate with treats. They know too much sugar makes them sick, and because they’ve experienced that outcome, they’ve learned to be mindful without feeling deprived.
Even more importantly, the family discusses social behavior:
How can we be good listeners tonight?
Who should we make a point to talk to?
How do we make others feel seen and valued?
This intentional parenting is the difference between children who feel grounded and children who unravel halfway through a holiday party. And even if your family isn’t there yet, intention is something you can begin immediately. Even in tiny increments.
#2: Being Present by Putting the Phone Down
Holidays are meant for connection, not scrolling. A room full of people staring at phones is, as Dr. Kevin puts it, “awkward and a little sad.”
He encourages families to lead by example. Don’t tell your kids to put their phones away if you’re glued to yours. Decide ahead of time whether phones will stay in pockets, whether there will be “no screen hours,” or whether photos are the only exception.
Because nothing deepens a holiday more than genuine presence: intentional conversations, eye contact, asking people how they’re really doing, listening to their stories, and creating memories that actually last.
#3 Protecting Your Routine — Even When Life Gets Busy
One of the biggest pitfalls of the holiday season is assuming you’ll “start fresh in January.” But Dr. Schultz emphasizes that losing a routine is far easier than regaining it. He shares stories of patients who fell off track during one holiday season and didn’t find their rhythm again for months… or even years.
Instead of abandoning your habits entirely, aim for a “minimum version” of your routine:
A shorter workout instead of skipping it altogether
Consistent hydration even if nutrition is imperfect
Bedtime within a reasonable window
Your foundational supplements every morning
These small anchors keep your body steady during a season when everything else feels unpredictable.
#4: Sleep: Your Superpower During the Holidays
If there is one non-negotiable during the holidays, it’s sleep. According to studies Dr. Schultz references, up to 80% of healing happens during deep sleep, and losing sleep has immediate consequences: lowered immunity, irritability, emotional volatility, weakened focus, and increased cravings.
This is why his family has conversations before arriving at a gathering:
“When should we leave?”
“How do we protect bedtime tonight?”
This single habit dramatically reduces meltdowns (kids and adults), supports immune function during cold and flu season, and helps your body stay regulated even when your schedule doesn’t.
#5: Find Movement Wherever You Can
Movement during the holidays doesn’t need to come from a formal workout. It can be as simple as a family walk after dinner, a game in the garage, or even a planned activity like charades or cards that gets people off the couch.
Dr. Schultz encourages families to create traditions around movement—even indoors when it’s cold. Not only does this support digestion and metabolism, but it also increases energy and encourages interaction instead of passive TV-based gatherings.
#6: Hydration: A Small Effort with a Big Impact
It’s easy to forget water when you’re surrounded by holiday drinks, treats, and distractions. But dehydration often disguises itself as hunger, fatigue, or irritability. Drinking consistently throughout the day helps prevent overeating at parties and stabilizes energy.
Dr. Schultz doesn’t forbid holiday beverages. In fact, he encourages people to enjoy them intentionally. Rather than drinking multiple sugary alcoholic drinks in a row, he suggests deciding ahead of time what you’ll enjoy and savoring it before returning to water.
For kids, bringing your own alternatives such as Zevia or better-quality juice boxes completely eliminates the soda battle without restricting the fun.
#7: Reduce Stress by Choosing What Actually Matters
Many people express frustration or burnout when talking about holiday parties. They feel overwhelmed by hosting, scheduling, gifting, or the pressure to create a “perfect” holiday experience.
Dr. Schultz gently reframes this: almost nothing people stress about truly matters. Nobody remembers if you brought the perfect dish or wore the perfect outfit. They remember conversations, laughter, and connection.
One standout message from the episode is avoiding negativity. Negative emotional contagion—the tendency for one negative comment to trigger a cascade of more negativity—is powerful during family gatherings. Protect your mental space by steering conversations toward encouragement, stories, memories, or humor. Your energy influences the room more than you think.
#8: Never Show Up Hungry
This is one of the simplest and most effective strategies of all. Arriving at a party hungry guarantees overeating. Especially of foods you normally wouldn’t choose.
Instead, eat something satisfying before you leave:
Fruit
Veggies
A small balanced snack
If you’re allowed to bring food, bring something nourishing and eat that first. This gives you the freedom to enjoy holiday treats without feeling unwell later.
#9: Wait 15–20 Minutes Before Seconds
Your brain needs time to register fullness. By waiting before going back for a second or third plate, you give your body the chance to check in honestly. Most people find they don’t actually want as much as they thought.
This prevents the uncomfortable “crash” that happens after overeating and helps you stay present with the people around you.
#10: Schultz Family Favorite Holiday Foods
One of the highlights of this episode is hearing the simple, no-fuss foods Dr. Schultz’s family brings to gatherings year after year. They aren’t complicated recipes—just real food made well:
Protein staples:
Angel eggs (deviled eggs made with avocado oil mayo)
Grass-fed meatballs
Hot beef sandwiches / sloppy joes
Healthier snack options:
Mary’s Gone Crackers
Boulder Chips
Homemade guacamole (just cubed avocado + homemade salsa)
Homemade hummus without seed oils
Simple trail mix with nuts, seeds, raisins, and sea salt
Fresh, colorful foods:
Fruit bowls
Veggie trays
Parmigiano Reggiano cheese (one of the healthiest cheeses, widely available at Costco)
Kid favorites:
Almond-butter ants on a log
Granny Smith apple + avocado + Parmigiano Reggiano bites
Conclusion
The holidays don’t have to pull you away from your health. In fact, they can be an opportunity to strengthen the habits, values, and intentions that matter most. As Dr. Schultz reminds us, feeling good isn’t about strict rules or eliminating joy; it’s about choosing simple, repeatable habits that allow you to stay energized, present, and grounded in what the season is really about.
When you focus on connection instead of perfection, when you anchor your family with intention instead of letting the schedule control you, and when you protect the foundations of health—sleep, movement, hydration, whole food, and presence—you create a holiday experience that is healthier and more meaningful.
Remember: success isn’t built on dramatic changes or unrealistic expectations. It’s built on small actions performed consistently over time. This year, decide to lead by example. Protect your peace, nourish your body, enjoy the traditions you love, and guide your family with intention.
Make health your hobby and you’ll enter the New Year not depleted, but energized, aligned, and ready for what’s ahead. Happy holidays!
Q&A: Practical Holiday Health Advice
Q: What’s the first step if my family has never “set intentions” before a holiday event?
A: Start extremely small. Have a 60-second conversation in the car before going in. Set one expectation, like eating real food before treats or leaving by a certain time. Intention becomes easier the more you practice it.
Q: What do I do when family members pressure me or my kids to “just let loose”?
A: Dr. Schultz’s approach is to lead with calm clarity. You don’t need to justify your decisions. Simply say, “This is what works best for us.” People eventually respect consistency, especially when your kids behave well and feel well.
Q: How can I enjoy holiday foods without feeling sick afterward?
A: Eat a balanced snack before leaving home, hydrate, take your time with food, and wait 15–20 minutes before going back for more food. This prevents blood sugar spikes and helps you truly enjoy the meal.
Q: What if my routine is already falling apart?
A: Choose one anchor habit to protect. It could be sleep, water intake, a 10-minute walk, or your daily supplements. One small consistent habit is enough to keep your health foundation solid until life settles down.
Q: How do I avoid the negative conversations that often take over family gatherings?
A: Change the subject with curiosity (“How’s work lately?” or “Tell me something good that happened this month”), or excuse yourself kindly. Negativity spreads fast, but so does positivity. Choose which one you contribute to.
