PSMD NEWSLETTER
Why the next 30 days matter most...
November 30, 2025
I know some of you might be feeling a little guilty about that extra slice of pie.
Or the third helping of mashed potatoes.
Or waking up Friday feeling less than stellar.
First, let me say: you're fine!
One meal didn't ruin anything.
But here's what I want you to understand about holiday weight gain...
It's not one day that gets you.
It's what happens over the NEXT month.
Thanksgiving is often the start of a slippery slope that clings to your waistline in January.
We're entering a 4-5 week period where there's temptation everywhere:
Office parties... cookie exchanges... family gatherings... Christmas dinner... New Year's Eve...
The holidays become a kind of food free-for-all marathon.
That's where the real damage happens.
Not from Thursday's turkey dinner. From the seasonal “free pass” that enables a cascade of poor choices over many weeks.
So if you overdid it a bit at Thanksgiving, don't sweat it!
Because you have complete control over what happens next…
And no…
I am not going to tell you to resist food for the next month…
I believe the QUALITY of the calories you consume is FAR more important than the amount.
Certain processed foods, especially those rich in polyunsaturated fats (seed oils) and additives, actually increase hunger signals in your body.
Animal studies have shown this clearly.
Meanwhile, diets based on whole, unprocessed foods tend to leave people feeling more satiated and less prone to overeating.
This isn't about willpower. It's about food quality.
And you CAN navigate this holiday period without guilt or forcing yourself into a calorie-restricted prison.
Think about it…
Why would we put ourselves in a scarcity mindset at what should be the best time of year?
I doubt our ancestors sat by the fire during festive feasts and said “no thanks I’m watching my weight”...
Neither should you.
You should spend the holidays CELEBRATING... not beating yourself up or white-knuckling your way through every meal.
Honestly, it’s easy to indulge in holiday treats without compromising your well-being...
It just comes down to making INTENTIONAL choices.
And while I acknowledge the challenge of entirely avoiding processed foods during the holidays, I encourage you to redirect your indulgence to higher-quality foods like…
I promise if you put the emphasis on these foods over the next month, you’ll feel more satisfied and won’t want any of the garbage that people are going to be shoving in your face at every turn.
You just have to make the decision for yourself.
Loading up on extra Turkey versus another slice of pie will pay dividends in terms of how you look, feel and function by the new year.
Plus, nourishing your body with nature's most quality foods isn't just a long-term decision...
It's something that FEELS great in the moment.
Doesn't get better than high-quality, succulent meat paired with your favorite fruits and honey for a satisfying holiday feast!
Look, I get it.
December is crazy…
Between shopping, parties, travel, and family obligations, it's easy to grab whatever's convenient.
But with a little planning and intention…
You can enjoy the holidays without feeling bloated, sluggish and inflamed.
You can connect with family without derailing your health.
And you can wake up January 1st feeling amazing instead of needing to "detox" or start some restrictive diet.
It simply requires prioritizing QUALITY over the next 30 days.
Remember..
One meal didn't make you healthy...
One meal won't ruin you...
But 4-5 weeks of poor choices? That'll show up.
So don't let Thanksgiving turn into a month-long spiral.
Make December easier on yourself.
And stick to real food as much as possible.
Welcome to the Remembering 🏹
Paul
P.S. - If you're someone who struggles during the holidays, ask yourself: what's my highest quality of life here?
Is eating your aunt's casserole (loaded with seed oils) going to bring you joy? Or is it going to mess with your digestion and tank your energy for days?
Is the office cookie tray worth feeling like garbage?
Only you can answer that.
But I'll tell you this... the highest quality of life comes from feeling GOOD in your body.
