Happy December! So if you are anything like me, whether it is a Birthday, Halloween, Thanksgiving, Christmas or any other holiday function that comes your way… you may be tempted in indulge in food and spirits. With all the cake, cookies, sweets and spirits that come with holidays you can get overloaded with sugar. I admit that over Halloween I had a Jell-O shot, as well as drinking a glass of wine because that is how the parents roll in Belmont.
I caved into peer pressure as another father from my daughter’s school handed the Jell-O shot to me without warning on the street. I think I have had one Jell-O shot my whole life around 20 years ago, but that night I just went for it in the spirit of Halloween 🙂
So if there is a bit more sugar flowing through your veins than normal, I am with you, but fear not – I have a few good cheat strategies to get yourself back on the right path.
Step 1: HYDRATE!
As soon as I got back to the house that night I drank 32 oz. of water to re-hydrate. I recommend you start each day with 2-3 cups of water and to try and drink as close to a gallon of water each day. That’s only 8 tall glasses in the whole day.
Step 2: STOP the SUGAR STAT!
After the water I grabbed some salami and cheese. The goal was to consume protein and fat to balance my blood sugar levels (vegan friends, consider olives, nuts, seeds, avocado). This strategy should also help you sleep after a sugar binge and hopefully avoid those low sugar related, night sweats that often occur around 1:00 am – 3:00 am.
Step 3: CLEAN HOUSE!
Get the sugar out of the house. Out of sight out of mind! For example, the candy fairy comes to our home every year! She leaves the kids a couple dollars for their hard work collecting all that wonderful candy during Halloween. For some reason our kids like the fairy thing. I know it’s not for everyone 🙂
Step 4: Consider Intermittent Fasting (IF)
Intermittent Fasting is a model that is used to REST your digestive system after stressing it out with excessive food or sugar in this case. There are many variations of IF. Nutritionist, Dr. Heidi Dulay says you can receive benefit from skipping one meal, but recommends avoiding food intake for 14-16 hours, up to 6 days per week.
This 14-16 hour window can be achieved by eating your first meal between 10:00 am – 12:00 pm and ending food intake between 6:00 pm – 8:00 pm.
If a 12-14 hour fast seems a bit extreme to you, consider Dave Asprey’s hack to IF with his Bulletproof Coffee. I tend to consume my Bulletproof Coffee most mornings.
I generally do the Bulletproof Coffee model 6 days per week and eat around noon. The Bulletproof Coffee contains lots of good fats, and I add additional protein powder (PurePaleo). You still get the carb fast and this will allow you to burn fat as a preferred fuel source. It also reduces my cravings for sweets and my energy and clarity have never been better. This is my #1 fasting tactic.
For more on fasting, listen to my coaching call with Dr. Heidi Dulay here: Intermittent Fasting (start the recording at 30:00 min).
Step 5: Get Your Butter-finger Butt to the Gym
If you can’t make it to the gym do this quick and dirty routine and you’ll be sweating out any junk food you might have eaten in no time.
60 Body Weight Squats
50 Mountain Climbers
40 Alternating Lunges (each leg)
30 Sit Ups
20 Push Ups
10 Burpees
Repeat 2 times, then rinse.
NOW BACK TO REALITY!!!
Your friend & coach,
Brien
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