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The holidays are a delicious time of year… and a dangerous time for your metabolism. In this episode of Metabolic Mastery, Dr. Marc Humbert and Dr. Cameron Garber break down why most people only gain 1–2 pounds over the holidays—yet end up 30–40 pounds heavier a couple of decades later.

They walk you through a practical, science-based game plan: from getting your RMR and VO₂ tested before the season, to "calorie budget Tetris," mindful eating at parties, and building holiday traditions that actually move your body instead of parking you on the couch.

Whether you're a health professional coaching clients or just trying not to start over every January, this episode will help you enjoy the food, skip the shame, and protect your long-term metabolic health.

What you will learn

• Why average holiday weight gain is "only" 1–2 pounds—and how that quietly compounds into 30–40 pounds over time

• How RMR and VO₂ testing give you a personalized "holiday baseline" instead of relying on generic calorie calculators

• The idea of calorie budget Tetris and why weekly trends matter more than a single "bad" day

• How to use the scale without shame by weighing consistently and understanding normal daily fluctuations

• Practical mindful-eating tactics: smaller plates, portioning from the source, not "having to" eat everything, and navigating buffet lines

• How drinks (eggnog, punch, alcohol, holiday lattes) silently blow up your calorie budget

• Why culture, environment, and family traditions drive overeating more than "willpower"—and how to redesign them

• Ways to keep movement in the plan through the holidays, including NEAT, daily activity, and building active family traditions

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Listen to the Metabolic Mastery Podcast:

Apple Podcast: https://podcasts.apple.com/us/podcast/metabolic-mastery/id1812972674 

Spotify: https://open.spotify.com/show/2sgLMFv1Z8DwEz87yUpapI?si=29a177a6c6ca4ed4 

YouTube: https://www.youtube.com/@korrmed/podcasts 

YouTube Music: https://music.youtube.com/playlist?list=PLVCRWXBDdFo_S0OeaAsPv8xTnfajTLc75&si=d4wVUA0jqajkbukB 

Amazon: https://music.amazon.com/podcasts/d76834b7-c11a-485f-8010-32b490d49e57/metabolic-mastery