228. Holiday Weight Gain Explained: Alcohol, Cortisol and Sleep

16 snips

Dec 18, 2025

The holidays can be tricky for staying healthy. Alcohol can halt fat burning and disrupt sleep, complicating festive indulgences. Ultra-processed foods ramp up calorie intake by activating reward centers, making it easy to overeat. Stress during the holidays boosts cortisol, leading to unwanted weight gain. Simple strategies like post-meal walks, hydration with electrolytes, and choosing whole foods can help maintain balance. Gary emphasizes the importance of sleep hygiene and planning alcohol consumption to stay on track during celebrations.

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INSIGHT

Alcohol Shuts Down Fat Burning

Alcohol stops fat burning because the liver prioritizes metabolizing it over fat metabolism.
Alcohol also ruins sleep quality, which raises ghrelin and lowers leptin and increases hunger.

INSIGHT

Ultra-Processed Foods Drive Overeating

Ultra-processed holiday foods hijack reward centers and drive overeating.
People eat more calories on ultra-processed diets even with similar macros to whole-food diets.

INSIGHT

Stress Promotes Visceral Fat And Retention

Holiday stress raises cortisol which promotes visceral fat and inflammation.
Stress also causes water retention that can mask real body changes during the season.

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