Your Christmas Cheat Sheet

1. Don’t Arrive Hungry

Showing up ravenous is a guaranteed way to make decisions you wouldn’t usually make. When you arrive with low blood sugar and a loud appetite, your brain goes into “grab the quickest calories” mode, which is never the vegetable platter.

A small protein-based snack before you leave helps balance your hunger hormones. You’ll feel steadier, calmer, and less likely to dive into the nearest bowl of crisps. We make better decisions when we're not hungry.

2. Focus on People, Not the Table

Once you’re at an event, shift your attention to the reason you’re actually there, the people. Mingling, chatting, laughing, and listening pull your focus away from the buffet and back into the moment.

Most of us don’t realise how socially distracted we are. We’re thinking of what to say next instead of properly listening. When you slow down and genuinely engage, you eat less without trying. We are also much more likely to enjoy the conversation. So many of us are struggling wth brain fog and memory lapses, so use the next few weeks as a chance to really ground and engross yourself in good conversation. I know when I make a concerted effort to be more present, I do remember more.

3. Choose Where You Stand

This sounds tiny, but it’s one of the most effective hacks. If you stand near the food table, you will graze. One canape becomes seven very quickly. I speak from experience! This is not because you lack discipline, but because you’re human. We eat what’s within reach.

A gentle reposition, stepping away from the food, joining another group, or saying, “Shall we move over here so I can hear you better?” removes the constant visual trigger to nibble. Over a month of events, this saves you hundreds of calories without feeling like effort.

It’s also a great way to practise tuning into your hunger cues rather than eating because something is in front of you.

4. Decide Your Plan for Alcohol Ahead of Time

Alcohol hits differently in midlife. Hormonal shifts change how we metabolise it, meaning it stays in our system longer, disrupts sleep more deeply, and is stored as body fat more easily than in our 20s and 30s.

Knowing your plan before you’re handed a drink is a game-changer. A few easy guardrails:

• If you’re not drinking, say it plainly. No apology or justification required.•

• If that still feels awkward, there are so many 0% options now that no one will notice.•

• If you are drinking, go for lighter choices like a single vodka or gin with slimline tonic, or a spritzer.•

• If you have a few drinks, leave the dessert. This lessens the sugar load and insulin spike on your system

• Drink water between alcoholic drinks to slow the pace and protect your sleep.

5. A Final Word: Enjoy Yourself and Look After Yourself

Christmas is for connection, food, family, and fun. You’re allowed to enjoy it fully. But enjoyment doesn’t require you to abandon the habits that make you feel steady and well.

This framework can help support you over the next 4 weeks so that when January 1 rolls around, you don't feel like you’re starting from scratch.

You can go out and take care of yourself at the same time. It doesn't have to be an either-or decision.

Your future self is counting on you.

Why don't you start making some small changes now?

If you want to start making small, steady changes before the new year rolls in, join my monthly membership and begin with the 10–15-minute express workouts. These small wins start to build your confidence and fitness level.

In January, we start the new 3 x 30 Strength Series on the 5th, with weekly accountability calls and a WhatsApp group for support. And if you’re right at the beginning, the twice-weekly 8-week beginner pathway will walk you through the basics so you know exactly what you’re doing.

If you want to feel stronger, clearer and more in control by the time 2026 arrives, let's start making some small, but meaningful changes today.