Before We Get Into This Week’s Topic… 💪
A couple of last-minute training openings just became available!
If you’re in the Nashville area and want to get a session in this week, here’s what’s open:
Tuesday, December 2nd at 6:30 AM
Wednesday, December 3rd at Noon
If you want one, reply to this email or shoot me a quick text — these will go fast.
Alright… now let’s get into this week’s newsletter.
Every year around this time, people start bracing for the same pattern:
Thanksgiving → Holiday parties → Stress eating → Travel → “I’ll start fresh in January.”
Sound familiar?
You’re not alone — and you’re not imagining the struggle. But the real story behind why people gain weight in December is far more behavioral (and far more fixable) than most people think.
Let’s break this down so you can step into the next 30 days with a plan instead of panic.
The Real Reason Holiday Weight Gain Happens
Here’s what the latest research shows:
1. Most people only gain 1–2 lbs during December…
We aren’t talking about just weight here. We are talking about most people gaining 1-2 pounds of actual bodyfat during December…
…but they don’t lose it afterward.
That “small” gain becomes the starting point for the next year. Stack that for 5–10 years and suddenly people feel like their body “changed overnight.” It didn’t — it compounded.
2. It’s NOT your metabolism.
Metabolism doesn’t crash in December.
Your body doesn’t suddenly lose its ability to burn fat.
What does change?
Your environment + your habits.
There’s more ultra-processed calorie-dense food around
Stress and social pressure increase
Sleep decreases
Workload rises
People stop training consistently
Structure disappears
Eating windows get bigger
Alcohol goes up
None of this is about “holiday metabolism.”
It’s simply patterns and behaviors — and that’s great news, because you can change those.
The 3 Behaviors That Keep People Stuck Every December
1. All-or-Nothing Thinking (“I already messed up… might as well keep going”)
This is the #1 reason people overeat during the holidays.
One big meal → guilt → “restart in January” → 4–6 weeks of chaos.
2. Environment-Driven Eating (food everywhere = eating everywhere)
Holiday eating isn’t hunger-driven.
It’s proximity-driven.
Research shows people eat:
48% more when food is within arm’s reach
30% more when snacks are visible
Even more when others are eating around them
You’re not weak.
Your environment is engineered for overeating.
3. Loss of Structure
• No planned meals
• No workout schedule
• No consistent sleep
• No boundaries around events
When structure disappears, decision fatigue increases — and willpower gets burned out.
Your December Game Plan: Light, Simple, But Shockingly Effective
This is the blueprint I recommend too all of clients who want to maintain (or even improve) during the holidays without dieting, restricting, or skipping social events.
1. Anchor Days (3–4 days per week)
Pick 3–4 days each week to be your “structured days.”
On these days you:
Hit protein targets
Get a workout or long walk
Hydrate
Eat regular meals
Go to bed on time
You do NOT need to be perfect every day.
You just need stability most days.
2. The 1-Plate Rule at Events
At any party or dinner:
One plate. Eat what you want. Stop at one plate.
Not restrictive. Not obsessive.
Just controlled and clear.
3. The 15-Minute Recovery Rule
If you overdo it?
Don’t spiral.
Instead, do ONE of the following within 15 minutes of getting back home:
Prep tomorrow’s breakfast
Fill your water bottle + take your supplements
Add your next workout to your calendar
Log your next high-protein meal
Momentum beats perfection.
4. The “Protein + Produce Twice a Day” Baseline
This single habit stabilizes appetite better than willpower ever will.
Every day — even busy ones — get:
2 protein-centered meals
2 servings of produce
Think of this as your nutritional seatbelt.
5. Keep Training, Even If It’s 50%
Don’t pause your workouts.
Just shrink them.
A 30 minute session keeps your:
Muscles stimulated
Sensitivity to carbs higher
Appetite steadier
Routine intact
Small workouts are infinitely better than skipped workouts.
Why This Works (And Why It Beats Every December “Diet”)
Because it doesn’t rely on:
Unrealistic rules
Holiday-season willpower
“Avoid all treats” advice
Shame-driven strategies
Instead, it works with:
Behavior
Environment
Low-friction habits
Structure
Momentum
You can absolutely enjoy the holidays and maintain your progress.
Not by trying harder —
but by planning smarter.
Want a customized holiday plan?
If you want an exact blueprint — workouts, nutrition anchors, and strategy for travel, parties, and December chaos — you can apply for coaching below.
I’ll help you build something realistic, effective, and freeing… not restrictive.