Dr. Kennedy’s Holiday Stress Guide: How to Stay Calm, Healthy & Energized
The holidays can test your health—stress, sugar, late nights, and travel can all disrupt hormones, gut balance, and immunity. Supporting your nervous system, adrenals, blood sugar, and gut helps you feel grounded, not burned out.
1. Support Your Nervous System
Stress isn’t just mental—it’s biochemical.
Quick resets: box breathing (4-4-4-4), grounding walks, stretching before bed, or 10 minutes of morning light.
2. Balance Blood Sugar for Better Mood
Sugar spikes fuel anxiety and fatigue.
Try: protein-first meals, veggies before carbs, and pairing treats with healthy fats.
3. Protect Your Adrenals
Your body can’t thrive on caffeine, alcohol, and chaos.
Do: hydrate with electrolytes, reduce caffeine after 2 PM, choose restorative workouts, and schedule downtime.
4. Keep Your Gut Happy
The gut-brain axis directly impacts mood and immunity.
Tips: eat 30 g of fiber daily, include bitters before meals, chew slowly, and walk after eating.
5. Prioritize Sleep
Sleep restores hormones, immune strength, and mood.
Aim for: consistent bedtime, screens off an hour before sleep, and a calm nighttime routine.
6. Boundaries & Mindset
Emotional stress equals physical stress.
Say no when needed, protect your peace, and choose presence over perfection.
Functional Holiday Takeaways
One nervous-system ritual daily
Protein & veggies at every meal
Hydration with minerals
Boundaries + rest days
Consistent sleep
Turn “holiday survival” into true holiday balance—supporting your body so you can enjoy the season!