The holidays don't have to mean weight gain, regret, or a health reset in January. In this Christmas special, Miles Hassell MD breaks down how to fully enjoy the season while protecting your long-term health. Learn why ultra-processed foods, excess sugar, and alcohol hit harder than you think—and how simple planning can help you celebrate without self-sabotage. You can enjoy treats, stay active, and feel great heading into the new year.

Key Takeaways:

• You can enjoy the holidays without gaining weight or wrecking your health

• Ultra-processed foods, sugar, and excess alcohol have real short- and long-term consequences

• Never go to holiday events hungry—protein, fat, and fiber are your secret weapons

• Plan ahead so self-control isn't your only defense

• Treats are okay in moderation—but ask: is it worth the calories?

• Stay active, even in small ways, throughout the holiday season

• Help friends and family make better choices by setting the example

• Don't let food marketing define what the holidays are really about

The Christmas season is about relationships, purpose, and setting yourself up for a healthier year ahead—not just brownies and peppermint mochas.

[00:02 ] Focus on helping people gain health freedom

[00:33 ] Two holiday groups: What group are you in? 

[01:36 ] Bad lifestyle choices have long-term health consequences; enjoy holidays without compromising health.

[02:33 ] Challenges the norm of holiday weight gain; temporary indulgences have lasting impacts.

 [03:02 ] Holiday foods are problematic: ultra-processed, high in sugar/carbs, low in nutrients.