Holiday Sugar Spikes? Your Brain and Body Say No Thanks
How to keep your energy, mood, and metabolism steady this season without giving up the treats you love.
The Season of Sugar, Stress, and Swings
Cookies at the office, festive drinks, endless desserts… sugar seems to appear everywhere during the holidays. A few indulgences aren’t the problem; it’s the rollercoaster effect that follows constant snacking and late-night treats.
When your blood sugar rises and falls sharply, you might notice:
Afternoon fatigue or brain fog
Irritability or anxiety after meals
Cravings that hit even when you’re not hungry
Restless sleep or energy crashes
Those symptoms are not about willpower. They are about physiology. Understanding what’s happening inside your body helps you make choices that keep you feeling balanced.
Why Holiday Sugar Hits Harder
The holidays combine several stressors that make sugar regulation tricky:
Stress hormones: Cortisol raises blood glucose to help you “power through,” but it can leave you hungrier and wired.
Sleep disruption: Late nights lower insulin sensitivity and boost cravings.
Emotional eating: Food becomes a source of comfort when we’re rushed, lonely, or overstimulated.
Less routine: Traveling and skipping meals create uneven energy rhythms.
The goal isn’t to avoid sugar altogether — it’s to support your body so those spikes don’t take control.
Your Unique Response to Sugar
Some people notice sharper swings than others, even when eating the same foods. Genetics plays a role here. Variants in genes such as FTO or TCF7L2 can influence how efficiently you metabolize carbohydrates or how quickly you feel satisfied.
That’s why some people can enjoy dessert and move on, while others feel an immediate crash or craving for more. Knowing your tendencies and learning to work with them helps you stay in charge of your choices rather than letting them rule you.
Steady Strategies for a Sweeter Balance
You can enjoy festive foods without feeling depleted afterward. Try weaving in these simple habits:
Anchor meals with protein and fiber. A handful of nuts, a boiled egg, or roasted veggies before dessert slows glucose release.
Pair sweets with movement. A 10-minute walk after dinner lowers post-meal sugar by improving insulin uptake.
Hydrate throughout the day. Even mild dehydration can increase appetite and the intensity of cravings.
Sleep as your secret weapon. Prioritize consistent bedtimes; one poor night can affect glucose regulation by up to 30%.
Pause before you reach. Take three breaths and notice whether the craving is physical hunger or emotional fatigue.
Minor adjustments like these create steady energy and a clearer mind, which is precisely what you need to stay grounded through a busy season.
Rethinking “Indulgence”
True indulgence isn’t about excess; it’s about presence. When you slow down, taste each bite, and permit yourself to enjoy without guilt, your body processes food differently. Mindful eating activates the parasympathetic (“rest and digest”) system, improving digestion and satisfaction.
So instead of labeling foods as “good” or “bad,” try asking, “What will help me feel nourished, calm, and energized right now?” That simple question often leads to better decisions with no restriction required.
A Nourished Way to Celebrate
This season doesn’t have to drain your energy or derail your habits. With a bit of planning and awareness, you can savor the holidays, keep your balance, and start the new year feeling good.
If you’d like structured support and weekly guidance to stay consistent through the season, you’re invited to join The Nourished Holiday, beginning November 28. It’s designed to help you stay calm, energized, and connected to what matters most (without the stress, guilt, or sugar crashes.)
You don’t need perfection to feel your best. You need intention. By balancing blood sugar, managing stress, and giving yourself grace, you create the space actually to enjoy the holidays.