Christmas Eating: How to Feel Festive Without Overdoing It
Originally sent on 21 December 2025
Christmas lunch may be one of the biggest meals of the year, and it’s often served after a morning of skipping breakfast and picking at mince pies. By the time the table is set, most people are ravenous, eating fast and barely pausing to breathe. Satiety signals take time—around 20 minutes to reach your brain—so mindless overeating is almost guaranteed. But what if you could enjoy every bite, feel satisfied and still leave the table energised?
DATA — Where insight becomes impact
Your stomach doesn’t growl because it’s empty; it growls because it’s confused. Satiety hormones like cholecystokinin (CCK) and glucagon‑like peptide‑1 (GLP‑1) need time and chewing to release. Eating quickly or starting with bread spikes glucose, insulin and cortisol, leaving you wired and tired. Mindful eating—chewing thoroughly, resting between bites and following Hara Hachi Bu (eating until you’re 80 % full)—helps your brain register fullness. Order matters too: protein and fibre first, fat next, carbohydrates last. This slows glucose spikes and keeps energy steady.
DEVICES — Track it to hack it
Your watch or phone—Use the timer to ensure meals last at least 20 minutes; this gives satiety signals time to register.
Continuous glucose monitor (CGM)—See how your Christmas plate affects your glucose curve. Avoid big spikes; the goal is a gentle wave.
Oura ring or HRV wearable—Monitor resting heart rate and heart rate variability. If your meal leads to a resting heart rate jump of more than 7–10 beats per minute, your body is stressed; adjust for next time.
DECISIONS — From knowing to doing
Here’s my P.A.U.S.E. Plate Protocol:
Pause your fork—Set it down between bites. Chew thoroughly and breathe.
Add fibre first—Load your plate with vegetables and salad. Fibre slows digestion and feeds gut microbes.
Upgrade the order—Eat protein first (turkey, salmon), then fats (roast potatoes cooked in olive oil), then carbohydrates (stuffing, Yorkshire pudding, desserts).
Stop at 80 %—Practise Hara Hachi Bu. When you feel satisfied but not stuffed, stop. Remember: the mind signals fullness later than the stomach.
Exit for 10 minutes—After the meal, walk or do 20 squats. Movement helps glucose clearance and stabilises energy.
Optional experiments
Christmas CGM Sprint—Wear a CGM for two weeks around the holidays to see your personal glucose responses.
Nutrient mapping—Test your micronutrient levels (vitamin D, omega‑3, magnesium, B‑vitamins) to personalise your festive feast.
Case in point
A client wore a CGM over Christmas and discovered that eating bread first sent his glucose to 8.0 mmol/L, while starting with vegetables kept it under 6.0 mmol/L. He felt less tired after meals and more present with his family. Testing removed guesswork and turned the holiday into a personal health experiment.
DIARY — Presence over perfection
Last week: The author reminded herself not to stress about macros but to focus on being present. Christmas is about connection—food is festive, but presence is the real feast. Next week: Time for reflection and gratitude as the year comes to a close.
DISTINCTION — A thought to pause on…
Food is festive. Presence is the real feast. Savouring each bite and each moment makes the holiday healthier and more joyful.