7 Rules You Need This Thanksgiving + Holiday Season
The holidays can bring so much joy, but let’s be honest, they can also bring stress. Between travel, family gatherings, endless food options, and your normal routine flying right out the window, it’s easy to feel like you’ve lost your rhythm.
But this season doesn’t have to derail your progress or your peace. It just requires a little intention. So today, I’m sharing seven simple rules that will help you stay consistent, confident, and in control, without missing out on any of the fun.
These are the exact things I remind myself of every single holiday season, and they’re the same strategies I teach inside Movement with Julie and Macro Counting Made Simple.
What I Discuss:
How to navigate the holiday season without losing your rhythm or peace
Simple strategies to stay consistent and confident through the chaos
How to enjoy food and family without guilt or restriction
The mindset shift that makes progress sustainable year-round
Practical tips to balance health, happiness, and holiday fun
If you loved this one, I think you’ll also love Episode 586: Pre-Holiday Pep Talk: How to Stay Consistent and Confident Through the Holidays
If you want more from me, be sure to check out...
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
Get my eBook: FREE Macro Counting Ebook
Amazon Storefront: Julie Ledbetter's Amazon Page
Transcript
00:00
Hey there beautiful human, you're listening to Embrace Your Real with me, Julie Ledbetter, (0:06) a podcast where I empower you to just be you. (0:09) With each episode, I dish you a dose of real talk and actionable advice for building your (0:13) confidence, honoring your body, and unconditionally loving your authentic self. (0:18) Stay tuned if you're ready to embrace your real, let's get it, let's go.
(0:28) Hello and welcome back to another episode on the Embrace Your Podcast. (0:32) The holidays can bring so much joy, but let's be honest, they can also bring so much stress, (0:36) like between travel, family gathering, endless food options, and your normal routine is literally (0:42) flying out the window right now. (0:44) It's easy to feel like you might have lost your rhythm, but in this season, it doesn't (0:48) have to derail your progress or your peace.
(0:49) It just requires a little intention. (0:51) So today I'm sharing seven simple rules that will help you stay consistent, confident, and (0:56) in control without missing out on any of the fun. (0:58) These are the exact things that I try to remind myself every holiday season, and they're (1:03) also the same strategies that I teach inside my Macro Economy and Simple Online Academy (1:07) and also my Movement with Julie community.
(1:09) Before I dive in, I want to share this review. (1:11) She gave a five-star review and said, much needed podcast. (1:14) This is my first time tuning into the podcast and it came just in time as I was starting (1:18) to feel bad about rest days.
(1:20) Julie actually gave us the science behind the importance of rest days and made it quick (1:24) and easy to understand and listen. (1:26) Great podcast that aligns well with her program. (1:28) I'm so grateful.
(1:29) Thank you so much for taking time out of your day to send in this review. (1:33) That's my goal, is to help you understand these topics in an easy, digestible way that (1:39) is an easy listen for you, but also you feel like you walk away from podcasts, whether (1:44) it's encouraged, inspired, educated in some way, shape, or form, empowered. (1:49) That is always the goal.
(1:50) So thank you guys so much for taking time out of your day to send in these reviews. (1:53) They really do mean the world to me and our team. (1:54) Just kind of know how maybe the podcast in general is helping you or a specific episode.
(1:59) You listen to one episode and you're like, well, that really spoke to me. (2:02) I would love to know which episode that was, how it made you feel, and just so that other (2:07) women who stumble upon the podcast can read these reviews and it just helps more women (2:11) to tune into the podcast. (2:13) All right, we're just going to dive right into today's episode.
(2:16) So rule number one is to start your day with 30 minutes of movement, no matter what. (2:20) So don't overthink it. (2:21) Just literally move your body.
(2:22) This could look like a 30-minute walk around your neighborhood before the day even starts. (2:26) It could be a quick movement with Julia workout in your living room, in your bedroom, in (2:30) your basement, in your garage, or even stretching while your coffee brews. (2:35) You could turn on some music, dance with your kids, take your dog for an extra long walk.
(2:40) The goal here is not perfection, it's just presence. (2:42) Starting your day with movement anchors you into something that's just for you before (2:47) the world starts to ask you for your energy. (2:49) And here's kind of the science behind why it matters.
(2:52) So when you move your body, you actually trigger the release of endorphins. (2:55) And those are those feel-good chemicals that boost your mood and motivation. (2:59) Movement also increases that blood flow to your brain, helping you think more clearly, (3:03) handle stress better.
(3:04) So whether that's 20 minutes or even 30 minutes of low to moderate intensity, that activity (3:09) in the morning can help to regulate your cortisol, which is your stress hormone, and stabilize (3:13) that blood sugar for the rest of the day. (3:15) And that's why people who move early often better make food choices throughout the day. (3:20) They have steadier energy and they even sleep better at night.
(3:23) So when I say move, I don't mean grind. (3:26) You don't need to chase extra exhaustion or close your rings. (3:29) You just need to build that momentum.
(3:31) So this might look like 10 minutes of stretching before your breakfast to wake up your body (3:35) gently. (3:36) A short walk after your morning coffee. (3:38) This can improve digestion, clear your mind.
(3:41) Bodyweight squats, lunges while you get ready. (3:43) No gym, no equipment, just intention. (3:44) A pro tip is to really just schedule then like an appointment.
(3:48) So set out your shoes the night before, cue the playlist, put it in your calendar as (3:52) this non-negotiable time. (3:53) When you start your morning moving, you send a signal to your brain and your body that (3:57) you are in charge, not your schedule, not the stress, not the holiday chaos. (4:01) And if you're someone who needs guidance or structure piece, let's be real, that's most (4:05) of us.
(4:05) That's exactly why I built my Movement With Julie app. (4:07) Inside you will find demo-only workouts that meet you where you're at, whether you have (4:12) 20 minutes, 30 minutes, 60 minutes, there's a workout for you, five brand new workouts (4:17) every single week. (4:18) You'll get video demonstrations for every movement, easier variations when you need them, (4:22) no dumbbell.
(4:23) If you even don't have access to dumbbells, I have bodyweight only workouts in there. (4:27) I just see encouragement to stay consistent, especially through seasons like this when (4:31) life gets full. (4:32) Remember, movement doesn't have to be complicated.
(4:34) It's literally one of the simplest ways to reset your energy, boost your energy and reconnect (4:38) to your body. (4:39) You don't need to have the perfect workout. (4:40) You just need to show up.
(4:41) And every time that you do, you're proving to yourself that your health is worth showing (4:45) up for. (4:45) Rule number two is to focus on your protein first. (4:48) So this is your non-negotiable, right? (4:51) At every meal, build your plate around protein first, especially during those big holiday (4:56) gatherings when the buffet table is overflowing with options.
(4:59) Start with the turkey, the ham, the chicken, the fish, or any high quality protein before (5:03) diving into the sides or sweets. (5:04) That one choice does more than fill you up. (5:07) It actually changes your entire metabolic response to the meal.
(5:10) Protein isn't just about muscle growth. (5:13) It's the nutrient that keeps your metabolism active. (5:16) It stabilizes your blood sugar.
(5:17) It helps you feel calm instead of sluggish after eating. (5:20) And when you eat protein first, it actually slows down the digestion of carbohydrates, (5:24) preventing that rapid spike and crash in blood sugar. (5:27) This not only helps control that hunger later in the day, but it also helps you to build (5:32) that energy and keep that mood stable, which can make a huge difference during the long (5:36) family gatherings.
(5:37) What most people don't understand is that protein actually supports this neurotransmitter (5:42) production, meaning that it directly influences focus, motivation, and even emotional regulation. (5:48) The amino acids in protein are precursors to serotonin and dopamine, which is that feel (5:53) good brain chemical that helps you stay positive and grounded. (5:56) So yes, eating your protein first can literally make you feel happier and less reactive throughout (6:01) the day.
(6:02) Here's kind of like a few practical, lesser known tips to make it easier. (6:06) I want you to front load your protein. (6:08) So I want you to aim to get 30 to 40 grams of protein by lunchtime.
(6:12) Research shows that people who start the day with higher protein intake have fewer cravings (6:16) later and they actually are able to maintain steadier energy. (6:20) I want you to use a protein primer. (6:22) So about 15 to 20 minutes before a big meal, have a small serving of protein, like a hard (6:26) boiled egg, a few bites of chicken, a quick shake.
(6:29) This will activate that satiation hormone, GLP-1 and PYY, which help you to feel satisfied (6:35) sooner once you start eating. (6:38) I want you to double up at breakfast. (6:39) So most women under eat protein early in the day, which leads to overeating at night.
(6:43) So I want you to add a scoop of collagen to your whey or to your coffee or protein shake, (6:48) include eggs, Greek yogurt together. (6:50) Those things are going to balance your macros early. (6:53) And last but not least, don't forget collagen or gelatin.
(6:56) These are technically proteins too, but they are also rich in glycine and amino acid that (7:00) supports gut health, reduces inflammation and improves sleep quality, all of which are (7:05) key during stressful holiday weeks. (7:07) Protein is literally your anchor. (7:09) It keeps you full.
(7:10) It keeps you focused. (7:11) It keeps you fueled. (7:12) And the best part is you don't have to track every gram to make it work.
(7:15) Simply eating protein first at every meal and snack is enough to notice a difference. (7:19) And if you're unsure how much protein you actually need for your body, that's exactly (7:24) what I teach inside my Macro Academy and Simple Online Academy. (7:26) I walk you through step by step how to calculate your exact needs, how to balance (7:30) them with carbs and fats and eat in a way that's flexible, confident and sustainable.
(7:34) Even through the holidays, it's not about perfection. (7:36) It's about understanding how to feel your body so that you can feel your best year round. (7:41) Rule number three is to focus on maintenance, not progress.
(7:44) So this is not the season to diet, in my opinion. (7:47) It's not the season to restrict. (7:49) It's not the season to chase fat loss.
(7:51) I know how tempting it can be to look at the holidays as something like you need to just (7:55) get through them and you can start fresh in January, but your body doesn't need to be (8:00) another cycle of extremes. (8:01) It needs stability, right? (8:03) The truth is what you do consistently over months and years matters so much more than (8:08) what you do perfectly for a few weeks. (8:09) Let me say that again.
(8:10) What you do consistently over months and years matters so much more than what you do (8:15) perfectly for a few weeks. (8:17) So instead of focusing on shrinking or cutting or overcorrecting, I want you to shift your (8:21) mindset from improving to maintaining. (8:23) Ask yourself, what do I need to do to feel good, to stay consistent through this season? (8:27) That one question changes literally everything.
(8:29) It gives you permission about prioritized balance over burnout. (8:33) Maybe that means that you get three workouts in a week instead of five. (8:37) Maybe you focus on protein and hydration rather than tracking every macro.
(8:41) Maybe it means that you go for that 20 minute walk after dinner instead of the intense lift. (8:46) These small, steady actions protect your progress without overwhelming your schedule or your (8:51) nervous system during the busy holiday season. (8:53) There is also physiological reason why maintenance is so important.
(8:58) So when you push your body into a calorie restriction during periods of stress, your (9:03) cortisol levels are going to shoot through the roof. (9:06) They're going to rise and that can make it harder to lose fat and build muscle and even (9:10) sleep well. (9:11) Chronically elevated cortisol, that's going to throw off your hunger hormones like ghrelin (9:15) and leptin, which those are the things that make you crave sugar, salt, caffeine, even (9:20) more.
(9:20) So by fueling your body adequately and managing stress, you're actually supporting your (9:24) metabolism and hormone balance, not hindering it. (9:27) This is where supplements can really help you stay balanced throughout the chaos. (9:31) So we have magnesium glycate or citrate, which this is going to help support that muscle (9:34) relaxation, better sleep and nervous system recovery, especially if you're traveling or (9:38) training less.
(9:39) You have those omega-3 fatty acids, which is fish oil, algae oil. (9:43) Those are going to help lower inflammation, stabilize mood and cognitive ability when (9:48) your routine is inconsistent and your food choices are heavier than usual. (9:51) You have optogens, which like ashwagandha, radiola, those are going to help to like (9:57) help you with your cortisol levels, making it easier to handle stress without crashing.
(10:02) A high quality protein powder. (10:04) This is going to keep you on track when meals are unpredictable. (10:07) So adding a scoop to coffee or smoothies, this is an easy way to hit your protein goal (10:12) without overthinking it.
(10:14) Vitamin D and K2, those are crucial for immune system and mood stability during the (10:18) darker months, especially when sunlight exposure drops. (10:22) So how to make maintenance mode more intentional and effective? (10:25) Well, you have to eat enough, fueling your body with balanced meals. (10:29) That's going to include protein, complex carbs, healthy fats.
(10:32) Undereating is one of the fastest ways to lose energy and motivation. (10:36) You have to move with flexibility. (10:37) So swap your perfection for presence.
(10:40) If you miss your regular workout, do a shorter bodyweight circuit, stretch, walk (10:43) outside. Movement doesn't have to match your plan to matter, right? (10:47) I want you to guard your sleep as much as you can. (10:49) Late nights, travel, stress that can mess with your circadian rhythm.
(10:52) So instead, I want you to really just try your best aim for at least seven hours and (10:57) create small nighttime rituals. (10:59) So dim the lights, read a book, sip magnesium to unwind, whatever it is. (11:04) Those are the things that are going to help you guard your sleep.
(11:07) I want you to support your digestion. (11:08) If your meals are richer than usual, consider digestive enzymes or probiotic to help (11:13) you reduce bloating, improve nutrient absorption. (11:16) My personal favorite, not sponsored at all, but I do have a code is GI support from PE (11:20) science.
I've been using it for literally years and I take three of those. (11:24) You can either take them three. (11:26) It's all about consistency.
(11:27) I mean, the best thing that you could do is take one pill at every meal. (11:31) But a lot of times people are going to forget. (11:33) So if you could just take three pills a day, GI support from PE science.
(11:36) I do have a code. It's Julie, J-U-L-I-E at checkout. (11:40) But I personally have been using those supplements since 2017, 2018.
(11:45) I love them so much. (11:47) I take the creatine. (11:48) I take the protein powder.
(11:49) I take the high volume. (11:50) I am a PE science girly. (11:52) So definitely going to help you.
(11:54) And then last but not least, hydrate intentionally. (11:56) Every time you have caffeine or alcohol, I want you to double up on water. (12:01) I want you to add electrolytes, dehydration.
(12:03) That's going to make cravings, fatigue and brain fog worse. (12:06) Even if your workouts aren't perfect, your meals are looser or your sleep is (12:09) inconsistent. Maintaining is still winning.
(12:11) Remember that every time you choose nourishment, movement or rest instead of guilt, (12:16) you're reinforcing that identity of someone who takes care of their self, no (12:20) matter what is happening around her. (12:22) Right. When everything else and everyone else is starting over in January, you're (12:27) going to be moving forward because you focus on consistency, not extremes.
(12:30) Maintenance is not a pause in your progress. (12:32) It is still progress. (12:33) It's the skill that separates people who live healthy long term from the people (12:37) who burn out after every reset.
(12:39) And if you want a little structure to help you stay consistent, this is exactly why (12:43) I created the Movement with Julia app. (12:44) You're going to find dumbbell based workouts. (12:46) They're going to fit into your real life.
(12:47) So whether you have 20 minutes, 30 minutes, an hour, you can do these workouts. (12:51) All you need is a few pair of dumbbells and a small space. (12:53) So I will go ahead and link the show notes in below below so that you can go check (12:57) those out.
S-A-L-E dot movementwithjulia.com, sale.movementwithjulia.com. (13:02) Remember, maintenance is progress when your goal is long term health. (13:05) It's not about doing more. (13:07) It's about continuing to show up for yourself.
(13:09) You're fueled, you're supported and you're at peace. (13:12) Rule number four is plan for joy. (13:14) Don't react to it.
(13:15) So you know the treats, the cocktails, the big family dinners that those are coming. (13:18) You know that that's inevitable, right? (13:20) So instead of resisting them or trying to save up calories, plan around them with (13:25) intention. (13:26) When you go into the holidays pretending that you won't be tempted, you're literally (13:30) going to set yourself up for guilt or overindulgence.
(13:32) But when you plan for joy, you actually get to take back control. (13:36) If you know that you're going to be having a big dinner, keep your breakfast and (13:38) lunch lighter. (13:39) Keep them balanced though.
(13:40) A high protein breakfast like eggs, veggies, avocado or protein smoothie. (13:45) That's going to keep your blood sugar steady and prevent that late afternoon (13:48) crash that leads to overeating. (13:50) For lunch, I want you to aim for something rich in fiber and healthy fats like (13:53) grilled chicken, roasted vegetables, olive oil.
(13:56) You're going to feel satisfied without feeling stuffed, leaving room to fully (13:59) enjoy your evening meal. (14:00) If you know that there's going to be something like dessert, make it (14:03) intentional, not impulsive. (14:05) All right? (14:06) The difference between savoring a slice of your favorite pie and eating three (14:09) random cookie cookies that you didn't even want comes down to mindfulness.
(14:13) Before reaching for something sweet, I want you to ask yourself, do I actually (14:17) want this or am I just eating this because it's there? (14:20) Here's a little science to back that up. (14:22) When you plan your indulgence, your brain releases dopamine before you even eat it. (14:26) That anticipation activates the same reward pathway as the food itself, which (14:31) means that you will often feel satisfied with less, but when you eat reactively (14:35) out of stress, out of boredom, out of pressure, the brain never gets the same (14:39) sense of completion, which is why you can eat a dozen cookies and still not feel (14:44) satisfied.
(14:45) So decide what it's worth to you to skip and what it's not. (14:49) For me, I will always make room for my favorite cookies. (14:53) I am a cookie girl through and through, love them, but I'm going to personally (14:57) pass on like the random store-bought cake or cookies.
(15:01) Like I, there are certain cookies that I love and there are certain just like (15:05) stale chocolate chip cookies. (15:06) No, they do not excite me. (15:08) And that's what I personally call intentional joy.
(15:11) You can absolutely have treats and still feel great in your body. (15:14) It just requires awareness instead of this all or nothing thinking. (15:17) So here's kind of some practical ways to plan for joy without guilt.
(15:21) I want you to eat protein before treats. (15:23) So even a small serving of protein, like Greek yogurt, a few bites of chicken (15:26) slows digestion and helps reduce blood sugar spikes from sweets. (15:30) I want you to hydrate before and after cocktail.
(15:33) So just remember that alcohol dehydrates you. (15:36) It lowers your intuition, which can also lead you to overeating. (15:40) And I want you to alternate every drink with a glass of water or (15:43) sparkling water with electrolytes.
(15:45) Okay. (15:46) Don't save up calories. (15:47) Skipping meals before a big dinner makes you more likely to overeat later in that (15:52) meal, balanced meals early in their day are going to actually help you (15:56) enjoy dinner with control.
(15:58) I want you to plate your food. (15:59) So even during buffets or potlucks, I want you to serve yourself (16:02) intentionally instead of grazing for hours, seeing your portion is (16:06) going to help you stay mindful. (16:07) When you plan for joy, you stay in control.
(16:10) And that's what true balance looks like because food memories matter (16:13) just as much as food macros, the smell of your grandmother's pie, the (16:16) laughter at the table, the clinking of the glasses, those are the moments (16:19) that really do nourish your soul. (16:21) I want you to enjoy them with intention, not restriction. (16:24) That's how you build a lifestyle that both feels free and sustainable.
(16:27) Rule number five is to keep your non-negotiables. (16:30) The truth is the holiday chaos doesn't derail you because of (16:33) one meal or one miss workout. (16:35) It's because the small grounding habits start slipping away.
(16:39) When you lose your anchors, your energy, your mood, self-trust starts to wobble. (16:44) So think of your non-negotiables as micro rituals to help you feel calm, capable, (16:48) and connected no matter where you are. (16:51) Again, protecting your sleep routine.
(16:53) Sleep is your body's recovery system, both physically, mentally, (16:56) hormonally, even one night of poor sleep. (16:59) That's going to increase your ghrelin, which is your hunger hormone by up to (17:02) 30% while dropping, dropping your leptin, which is your fullness signal. (17:06) That's why you crave carbs and caffeine the next day.
(17:09) So try setting up just a consistent wind down window, dim the lights, (17:13) put your phone away, stretch journal, read your Bible, whatever it is, (17:16) pray, aim to get into bed within the same 30 minute window, if you can (17:20) each night, even while traveling quality sleep is going to keep your (17:24) metabolism humming and your mood steady throughout the days. (17:26) I want you to get outside daily. (17:29) This is so, so important.
(17:30) And also so underrated natural light exposure actually (17:33) resets your circadian rhythm. (17:35) It helps to support that vitamin D synthesis and it boosts your (17:38) serotonin, which is that feel good neurotransmitter just 10 to 15 minutes (17:42) of morning light, even on cloudy days is going to help regulate (17:45) energy, sleep, and your appetite. (17:47) If you're traveling to a different time zone, that sunlight becomes (17:50) your fastest way to adjust and to fight fatigue.
(17:53) So step outside their coffee with the stroller, take calls, go (17:56) outside, whatever it is, those small moments really do count. (18:00) And then I also want you to support your gut. (18:03) So the gut is home to about 70% of your immune system.
(18:06) And it's often the first to feel the effects of holiday food and stress. (18:10) I want you to keep it steady by feeding your microbiome daily. (18:14) So I want you to aim for fiber, which is berries, veggies, chia (18:17) seeds, and also fermented foods like kefir or sauerkraut.
(18:21) Those are great ways to implement that fermented food. (18:24) If traveler rich meals throw you off, I want you to again, use probiotics, (18:29) use digestive enzyme enzymes like the GI support from PE science. (18:33) A balanced gut is going to mean better digestion, better energy, (18:37) and even a better mood because gut bacteria helps to produce serotonin.
(18:42) I also want you to practice a five minute reset. (18:45) Stress is not about what happens. (18:46) It's about how long your body stays in it.
(18:48) I want you to build these short resets into your day. (18:51) Deep breathing, a prayer, journaling, simply pausing before you say yes (18:59) to something psychologically and physiologically those slow exhales (19:04) activate your vagus nerve, which is shifts you out of that fight or (19:08) flight and into this, this calm spiritually. (19:12) It's a reminder to come back to gratitude perspective when things feel loud.
(19:16) The key is consistency, not the length of time, but how often (19:19) you return to that stillness. (19:21) And lastly, I want you to keep your supplements simple and steady. (19:23) So your body thrives on consistency, especially when your (19:27) diet and schedule are fluctuating.
(19:29) So I want you to at the very least stick to a few of these, right? (19:34) Magnesium glycate. (19:35) That's going to be relaxation and muscle recovery. (19:37) Your B complex for energy production and stress support.
(19:40) Your vitamin D that's super important, especially during the winter months. (19:45) So some sort of D I use a D3 omega threes for inflammation (19:49) control and mental clarity. (19:51) And then electrolytes.
(19:52) If you're flying, if you're sweating, if you're drinking more than (19:54) usual, electrolytes are so important to replenish back into your body. (19:58) These are small unsexy things, but they're what creates stability. (20:03) And when you're non-negotiable stay in place, everything else feels lighter.
(20:06) You're going to notice that you respond to stress, better recover (20:08) faster and enjoy the season more fully because your foundation is solid. (20:12) It's not about doing everything. (20:14) It's about doing the few things that keep you grounded.
(20:16) No matter how full your calendar gets. (20:19) All right, back to the rules. (20:20) Rule number six is be where your feet are.
(20:22) This is so important. (20:23) Don't spend dinner thinking about calories. (20:25) Don't spend your workout thinking about dinner.
(20:27) I want you to be present. (20:28) If you're constantly worrying about undoing your choices, you're (20:31) missing the point of the season. (20:33) Food and movement were never meant to be punishment or moral, moral tasks.
(20:37) They're tools to help you live a full, joyful life. (20:40) When you let guilt take over your brain actually releases cortisol, which (20:44) disrupts digestion and increases that water retention. (20:47) In other words, stressing about food does more harm to your (20:50) body than simply enjoying it ever could.
(20:53) The holidays are short and the moments that truly matter most (20:56) rarely happen on the treadmill, on the scale, they happen at the (21:00) table in laughter and conversation. (21:02) And the pauses between bites. (21:04) When you take a deep breath and think this is what life is about.
(21:07) You can't fully experience joy if your mind is stuck in guilt. (21:10) So when you sit down to eat, I want you to slow down. (21:14) I want you to smell the food, notice the colors on your plate, chew slower.
(21:17) Research actually shows that mindful eating improves digestion and (21:22) satisfaction because it activates this parasympathetic nervous system. (21:26) Your body's rest and digest state. (21:29) When you eat in a calm and gratitude state, your body absorbs nutrients (21:34) better and regulates appetite naturally.
(21:36) And when you're, when you're with family, I want you to be with them. (21:39) I want you to put your phone down. (21:40) I want you to ask real questions, laugh at old stories, hug tighter.
(21:44) The energy that you share at the table nourishes your body in a way that (21:47) food alone could never just remember that you're not going to remember how (21:51) many calories were in a meal, but you will remember the warmth of that moment. (21:54) The sound of the laughter, the peace that comes from letting yourself just be. (21:59) Let your heart be more full than your plate, because that's the kind (22:03) of nourishment that truly lasts.
(22:05) Rule number seven. (22:06) There are no mistakes, only the right next decision. (22:10) If you overeat or you skip a workout or you drink one too many drinks.
(22:13) It's okay. (22:14) Really one off day doesn't undo weeks or months of progress. (22:18) And it definitely doesn't define your worth.
(22:19) This all or nothing mindset is what keeps most people stuck in this belief (22:22) that if you mess up once you failed completely, but your (22:25) body doesn't work like that. (22:26) It's adaptable. (22:27) It's resilient and it's designed to handle fluctuations.
(22:30) You don't need to start over. (22:32) You don't need a spiral. (22:33) You just need to make your next choice.
(22:35) A supportive one, drink some water, go for a short walk to aid in (22:38) digestion and boost that circulation. (22:40) Eat a balanced protein, rich meal at your next opportunity, instead (22:44) of skipping it or making up for what you ate, that's it. (22:47) The key is returning to the rhythm, not punishment.
(22:51) There's actual science behind this. (22:52) When you overeat your body temporarily stores more glycogen. (22:55) That's your muscle stored energy source for every gram of glycogen (22:59) that your body holds onto.
(23:01) That's about three grams of water. (23:03) That means that the next morning's weight gain is mostly (23:06) water and fuel storage, not fat. (23:08) Within 24 to 48 hours of returning to normal eating, normal (23:12) hydration, your body naturally rebalances.
(23:15) What throws people off isn't overeating. (23:17) It's the guilt that leads to under eating, overtraining (23:20) or quitting altogether. (23:21) So instead of reacting, I want you to respond, take a deep breath (23:25) and remind yourself that one meal does not make or break your journey.
(23:29) What truly matters is the pattern that you return to most often drink (23:34) a full glass of water, get a good night's sleep, move your body the (23:37) next day, not to fix anything, but to realign with how you want to feel. (23:41) Consistency has never meant perfection. (23:44) It means showing up again and again and again, even when it's uncomfortable.
(23:48) It means giving yourself grace. (23:49) When you fall out of rhythm and trusting that your next (23:51) choice can always bring you back. (23:54) One choice doesn't define you.
(23:55) And one day doesn't erase your progress. (23:57) What defines you is how you respond. (23:59) The quiet decision to come back home to yourself, to your habits (24:03) and to the belief that progress is built on persistence, not perfection.
(24:07) All right, let's kind of wrap this up. (24:09) So this holiday season, I don't want you to chase perfection, (24:12) chase that piece, chase the consistency and chase the connection. (24:16) That's truly what lasts.
(24:18) I want you to remember these seven rules, move your body daily, (24:21) eat your protein first, focus on maintaining, plan for joy, (24:26) keep your non-negotiables, be present and make your next right choice. (24:31) These aren't just rules for the holidays, they're tools for life. (24:33) And if you're ready to take the stress out of food this season, I want you (24:36) to check out my Macro Academy and Simple Online Academy.
(24:39) It will show you exactly how to feel your body with confidence and freedom (24:42) so that you never have to fear a holiday meal again. (24:45) Or if you want to join my workouts, even between travel or cooking (24:49) your family time, join me inside my mood with Julia app. (24:52) These are Dumbo only workouts, and these are going to help meet you where (24:56) you're at to keep you consistent all season long.
(24:59) You can find both of those links in the show notes. (25:01) And if this episode encouraged you, would you take a few moments to review (25:05) it on Apple podcasts or just rate it on Spotify? (25:08) It helps me so much in getting this message to more women. (25:11) If you love this episode, I know you also love episode 586 pre-holiday (25:15) pep talk, how to stay consistent and confident through the holidays.
(25:18) I will go ahead and link that in the show notes that you can (25:20) easily go check that out. (25:21) But that is all that I have for today's episode. (25:23) I love you so dang much.
(25:24) I mean, I'll talk to you in the next one. (25:34) All right, sister, that's all I got for you today. (25:37) But I have two things that I need you to do.
(25:40) First thing, if you are not already following me on the gram, be sure to do so. (25:44) Julie a Ledbetter. (25:45) Yes, it's with an A in the middle for that daily post-workout real talk, (25:50) healthy tips and tricks and honest accountability to keep your mind (25:53) and heart in check.
(25:54) The second thing, be sure to subscribe to Apple podcast to never miss an episode. (26:00) Thank you so much for joining me. (26:02) It means the absolute world.
(26:04) And I'm going to leave you with one last thought. (26:06) The most beautiful women that I have met in my life are the ones (26:09) who are completely confident and secure in being authentically themselves. (26:15) Remember that beauty goes so much deeper than the surface.
(26:18) So go out there and embrace your real because you're worth it.