Picture this: It’s 3pm on Thanksgiving. You’re sprawled on the couch, uncomfortably full, fighting the urge to nap, maybe a little irritable. Your body feels heavy. Your brain feels foggy. And somehow, an hour later, you’re back in the kitchen looking for more food.
Sound familiar? That’s your blood sugar on a roller coaster — and it doesn’t have to be this way.
Here’s the good news: You can enjoy your favorite holiday foods (yes, even pie) and keep your blood sugar stable. You just need a few simple strategies grounded in integrative and functional medicine.
1. Don't Skip Breakfast — It Backfires
It’s tempting to “save up” calories for the big meal, but fasting before a huge lunch or dinner almost guarantees bigger blood sugar spikes, more cravings, overeating, and that afternoon crash.
Eat a protein-rich breakfast within 90 minutes of waking.
Try:
- Eggs + avocado
- Greek yogurt + chia seeds + berries
- A savory breakfast bowl with turkey sausage and veggies
- A protein smoothie with greens and nut butter
Protein helps set a stable foundation for the entire day and prevents the 3pm slump.
2. Start Your Meal With Fiber & Protein
This is one of the most powerful glucose hacks we teach in our blood sugar control course.
Order of eating matters.
If you eat fiber → protein → carbs, your blood sugar response is dramatically lower — even if you eat the same exact meal. Studies show this can reduce spikes by 40–75%.
Start with:
- A salad with olive oil dressing
- Green beans or Brussels sprouts
- Roasted vegetables
- A few bites of turkey
THEN move into the stuffing, potatoes, casseroles, and rolls.
This simple sequence slows glucose absorption and keeps your energy steady.
3. Add a "Balance Booster" to Every Plate
To stabilize blood sugar, make sure every plate includes:
✅ Protein (turkey, chicken, ham, tofu, smoked salmon)
✅ Healthy fats (olive oil, nuts, avocado, butter in moderation)
✅ Fiber (green veggies, roasted veggies, salads)
These slow digestion, curb cravings, improve energy, and buffer the impact of carbs.
4. Don't Drink Alcohol on an Empty Stomach
Alcohol + no food = rapid blood sugar swings.
Alcohol + carbs only = even bigger swings.
If you’re going to drink:
- Have it with your meal, not before
- Sip slowly
- Choose wine or spirits over sugary cocktails
- Alternate with water
5. Get Moving Before AND After the Meal
Even 10–15 minutes of movement can dramatically improve blood sugar stability.
Try:
- A morning walk (even 10 minutes helps)
- A post-meal family walk around the neighborhood (aim for 20-30 minutes after eating for best results)
- Light stretching or playing outside with kids
- Simple bodyweight exercises
Your muscles act like a sponge — they pull glucose out of your bloodstream without needing insulin. This is one of the easiest and most effective ways to “undo” a big meal.
6. Manage Holiday Stress (It Matters More Than You Think)
Stress raises cortisol — and cortisol raises blood sugar, even before you eat a bite.
Before the meal, try:
- 1–2 minutes of deep breathing (box breathing: inhale 4, hold 4, exhale 4, hold 4)
- A grounding exercise (name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste)
- EFT tapping
- Yin or Restorative Yoga
- Stepping outside for a quiet moment
- A gratitude practice
Your nervous system affects metabolism more than people realize.
7. Have Dessert — But Pair It Well
You don’t need to skip pie. You just need to buffer it.
Best dessert strategies:
- Eat dessert after a full meal (not 2 hours later on an empty stomach)
- Pair it with protein or fat: a handful of nuts, a dollop of Greek yogurt, or real whipped cream
- Avoid eating sweets alone or first thing in the morning the next day
- Take another short walk 20-30 minutes after dessert
These small shifts reduce the glucose spike from dessert by a surprising amount.
8. Stay Hydrated (Especially If You're Eating More Salt & Sugar)
Dehydration increases blood sugar concentration and makes you feel worse.
On Thanksgiving Day:
- Drink electrolytes in the morning
- Sip water throughout the day
- Have a full glass before your meal
Bonus: Hydration also reduces cravings and prevents overeating.
9. Don't Take Home Every Leftover
Your Thanksgiving meal matters — but the day after matters more.
To support blood sugar recovery the next day:
- Build normal, protein-rich meals (don’t skip breakfast again!)
- Eat leftover turkey with veggies or a big salad
- Avoid all-day grazing on rolls and pie
- Move a little more than usual
- Get back to your normal routine
One balanced day after the holiday helps reset your system quickly.
10. What If You DO Crash? Damage Control Tips
If you end up feeling sluggish, bloated, or brain-foggy after the meal:
- Go for a walk immediately — even 5-10 minutes helps
- Drink water — aim for 16-20 oz
- Don’t restrict the next day — eat balanced meals to stabilize, don’t “punish” yourself
- Consider a gentle detox support — lemon water, herbal tea, or a green smoothie
- Be kind to yourself — your body is resilient and one meal won’t derail your health
Remember, you don't need perfection!
Thanksgiving is about connection, gratitude, and joy. Your blood sugar doesn’t need a perfect day — it just needs support.
With a few strategic habits, you can enjoy your favorite foods without the crash, bloat, exhaustion, or guilt.
That’s the foundation of integrative medicine: support your body, honor your physiology, and still enjoy life.
🎁 Want Personalized Support Before the Holidays?
At West Holistic Medicine, we offer a full range of services — from integrative primary care to acupuncture, nutrition counseling, allergy testing, EFT tapping, and Ayurveda.
Learn more or book a visit: westholisticmedicine.com
Still not sure where to start? Our Integrative Health Coach, Darby, can help you with a personalized action plan that fits your needs and lifestyle best. Learn more here.
this is like gold!!!! thank you
Our pleasure 🙂 Thank YOU and Happy Holidays!
i’m pulling some menu items for this next week from this blog
Yay, love it!