In this episode, I break down five simple, realistic, science-backed strategies that will help you enjoy the season without falling into the cycle of restriction, regret, and starting over in January. You’ll learn how your body responds to food based on volume—not just calories, why snacking might be secretly derailing your goals, and how to be intentional without being obsessive. Spoiler: you're going to eat 3–5 pounds of food per day no matter what. The power comes from choosing what that food is and the order in which you eat it.

Here’s what we cover:

• The “3–5 pound rule” and how your body actually registers fullness
• The difference between energy-dense vs. high-volume foods
• Why how you move during the holidays matters more than you think
• Five practical levers to enjoy indulgences without guilt
• What really causes holiday weight gain (and how to prevent it)

This isn’t about being perfect. It’s about having a plan that works with your biology—and lets you enjoy the eggnog latte without starting from scratch in January.

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Podcast Produced by Virtually You!