Holiday Survival Guide: Staying Strong and Healthy Without Falling Off the Wagon

The holidays can feel like a juggling act—so many traditions, so many temptations, and sometimes, so little time for you. In this episode, I’m sharing how I handle the season without letting it derail my health or sanity. We’re talking real strategies for managing cheat meals, navigating tricky family dynamics, and keeping those holiday pounds at bay—all while staying true to what matters most. Plus, I’ll let you in on how gratitude and connection can transform the holidays into something far more meaningful than just food and stress.

 

Let’s get real—this time of year isn’t about perfection; it’s about balance and enjoying the things (and people!) that truly light you up. I’ll share how small, sustainable changes can make a big difference, and why mindful eating doesn’t have to feel like a chore. You’ll also hear how to handle setbacks with compassion instead of guilt because, hey, we all have our moments. This isn’t about surviving the holidays—it’s about thriving through them!

 

And speaking of thriving, I’ve got something to make perimenopause a little smoother: Estro Balance Mastery. It’s my personal go-to for tackling hot flashes, brain fog, and those rollercoaster mood swings. You can check it out at metabolicblueprint.com/pod10. And if hormones are throwing you off track, you’ll love what Menrva offers—personalized treatments designed to meet your unique needs. Head over to gethormonesnow.com to learn more. Let’s make this holiday season your healthiest one yet!

 

 

Key Timestamps:

[04:28] Tips for staying balanced during the holiday season.

[07:31] How to break free from unhealthy eating cycles.

[11:53] Align your goals to avoid holiday self-sabotage.

[15:06] Why morning exercise boosts consistency.

[17:02] The surprising power of gratitude on decision-making.

[22:51] Self-care tips for easing back into routine post-holidays.

[24:53] Embracing imperfection and moving forward with grace.

[28:29] How to tell hormonal hunger from true hunger.

[33:03] Moderation tips: enjoy one indulgence without guilt.

[34:14] Balance holiday treats with nourishing choices.

 

 

Memorable Quotes:

"Just because you're related to somebody genetically and biochemically, it does not mean that you have to spend time with them, especially if they are no longer supporting you in a way that's helpful, meaningful and loving." — Betty Murray

"Self-care is not getting a massage. It is, right? But self-care, what we're talking about here is something that you do on a more daily basis. It's the things that you do to support your body, your health, and your wellbeing." — Betty Murray

 

 

Links Mentioned:

Estro Balance Mastery (Get 10% off): http://metabolicblueprint.com/pod10

Menrva Telemedicine: https://gethormonesnow.com/

 

Connect with Betty Murray:

Living Well Dallas Website: https://www.livingwelldallas.com/

Hormone Reset Website: https://hormonereset.net/

Betty Murray Website: https://www.bettymurray.com/

Facebook: https://www.facebook.com/BettyAMurrayCN/

Instagram: https://www.instagram.com/bettymurray_phd/

 

Produced by Evolved Podcasting: www.evolvedpodcasting.com