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The Dr. Gundry Podcast
2025 Holiday THRIVE Guide (and how to avoid holiday weight gain) | EP 377
00:40:16
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- [00:01]
Podcast Host
All the games you loved growing up are on the App Store looking to spark some friendly competition with friends and family. No matter where you're at, turn your phone into the ultimate game night. You can bankrupt your brother in Monopoly, go shout out hilarious clues to family and heads up. Challenge your best friend to a game of Uno, or get on a lucky streak in Yahtzee with Buddy Stice. Discover tons of classics you already love. It's all the laughter and connection of game night right in the palm of your hand. So what are you waiting for? Relive the games you grew up with now on iPhone. Search for your favorites on the App Store and let the games begin. Welcome to the Dr. Gundry podcast, where Dr. Stephen Gundry shares his groundbreaking research from over 25 years of treating patients with diet and lifestyle changes alone. Dr. Gundry and other wellness experts offer inspiring stories, the latest scientific advancements and practical tips to empower you to take control of your health and live a long, happy life.
- [01:08]
Dr. Stephen Gundry
The average person gains about 5 pounds during the holiday season and most of them never lose it. But not this year. I'm challenging you to join my Holiday Weight Loss Challenge and prove that you can actually come out of the holidays leaner, healthier and more energized than before. To help in this episode, I'm sharing my ultimate Holiday Party Survival Travel guide. You'll discover what to do after that big holiday binge without feeling guilty. The smart way to fill your plate so you stay full and satisfied, and which festive foods and drinks are secretly wrecking your metabolism. So before you head to that next party or reach for that extra slice of pie, give this episode a listen. It might just help you start the new year feeling lighter, sharper and completely in control. Craving something decadent like a double fudge brownie lasagna or an Almond Joy muffin that's secretly good for you. Then you'll love my Dr. Gundry newsletter. Each week I send out an exclusive recipe that not only tastes incredible, but also supports your gut, your heart and your long term health. From snacks to desserts, these recipes prove you don't have to give up flavor to eat right. You just need the right ingredients and a little guidance. So go ahead. Treat yourself to food that loves you back. Sign up for my free newsletter using the link in this episode's description.
- [02:35]
Hi Dr. Gundry here. It's that time of the year again. The holiday eating season. You know what I'm talking about. The two months between Halloween and New Year's when all hell breaks loose. Not Literally, of course. But between Thanksgiving, work events, holiday parties, all, all that leftover Halloween candy, it's easy to get thrown off course. In fact, the average American gains about five pounds this time of the year. And let's be very honest, that much weight gain is caused by way more than Thanksgiving dinner, Christmas dinner, and a couple of holiday parties. Those don't help, of course, but the way I see it, the true cause of that holiday eating season is as much mental as physical. What do I mean? We use those big eating days as an excuse to eat poorly the rest of the time. And worse, we tell ourselves it's okay because we'll make up for it in January with our New Year's resolution to stop doing what you just did for the last two months. But here's the thing. Even if you eat a big Thanksgiving dinner and indulge a little during the holidays, you don't have to fall into the winter weight gain trap. In fact, I always challenge my patients to lose five pounds between Halloween and New Year's. And I've seen it time and time again. It's completely possible. And today I want to invite you to take my winter weight loss challenge, too. And to make it a little easier, I want to share a few of my favorite tips for surviving the holiday eating season. First, keep checking back with me. I'll be sharing wellness tips here on my YouTube channel, on the Gundry MD blog, and in the newsletter. So keep checking in and seeing what's new. From simple, festive, healthy recipes to tips for surviving that holiday party. I've got your back. Second set Healthy intentions each day. So maybe you overknowledged a little at your office Christmas party. Or maybe you went a little nuts with Thanksgiving leftovers instead of turning that one meal binge into a ruined day and going for that second slice of pie, a late night snack, an extra helping of leftovers the next day. Accept it and move on. Even better, make a commitment to making the next thing you eat or drink be healthy. Like a dark green salad or a glass of vital reds. Next up, I don't not. I can't. I seen this one work firsthand on my wife, Penny. She used to love bread. We both did. So when we decided to give it up years ago, she had a bit of a hard time.
- [05:27]
And the thing that worked for her.
- [05:29]
Was saying I'm not a person who eats bread. Or I she don't eat bread. When someone offered it to her that way, she was focusing on her healthy intentions and not on feeling deprived. Speaking of feeling deprived before the Christmas party or dinner, have a handful of my famous nut mix and a glass of water. Believe me, this trick works like a charm to reduce your desires for bad stuff once you're at the party. Last but not least, fill your plate. The good news is the Plant Paradox plan isn't designed to make you feel deprived. It's there to help you live your healthiest life. And that means eating plenty of delicious food. I found one of the best ways to do this is to fill your plate when you're out at a party. But do it the smart way. Load 3/4 of your plate up with leafy greens and cruciferous vegetables.
- [06:27]
That other quarter of the plate is.
- [06:29]
The perfect amount of space for any animal, protein resistant starches or other indulgences. That way you're not sitting there with an empty plate grumbling that you feel deprived. I think whether you're trying my winter Weight Loss Challenge or not, these tips will help you stay your healthiest during the holiday eating season. Oh, and one other thing. Just because it's chilly outside doesn't mean you get an excuse to stop exercising, bundle up and take a walk. Or actually shovel snow by hand. Or do what I do and do squats while brushing your teeth. Or you can even do laps inside the mall. Think of it as multitasking, holiday shopping and exercise rolled into one. Most importantly, have a safe, healthy, happy holiday season. Because I'm Dr. Gundry and I'm always looking out for you.
- [07:26]
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- [08:32]
Dr. Anurag Singh
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- [09:49]
Dr. Stephen Gundry
So in just a minute, I'm going to share my tips for enjoying the holiday season without sacrificing the lean, healthy body you want in the process. So topic number one what to do before the party. You know, this may be my most important tip of this entire podcast. It's prepared preparing for the party that really is going to make all the difference. So you don't want to fast all day because you know you're going to be gorging on foods that really you don't have any other time of the year. What you really want to do is, number one, eat something healthy before you get to the party, before you walk out the door. Now, I've told you before, grab a handful of nuts, whether they're walnuts or macadamia nuts or pistachios, hazelnuts, your choice. And know the mixed cocktail mix with the peanuts and cashews do not count as a healthy choice. Eat it before you get there. Don't say, well, I know they're going to have handfuls of nuts and I'll just grab them when I get there because chances are it's going to be that classic cocktail mix, which is quite deadly not only because of the peanuts and cashews, but also because of all the really bad vegetable oils they've been cooked in. Have yourself a half an avocado. It's actually a great way to get full before you head to the party. I personally like a bunch of jicama sticks dipped in guacamole, it's going to give you the crunch that you're going to crave when you go to the holiday party. So you want. You won't be tempted by that giant bowl of corn chips or potato chips. You'll already have the crunch out of the way. The other thing to arrive with before you get there is a stomach that's full, quite frankly, of my favorite sparkling water, San Pellegrino or sparkling water of your choice. And you know my trick, Put a little bit of balsamic vinegar in it, it's going to taste like a Coke, but you're going to have all that nice bubbly fullness in your stomach before you get there. And that's going to really, really take the edge off of things before you get to the party. And it's a trick that I use whenever I'm heading out for anybody's house or any holiday party. And we certainly do get invited to our fair share of them. So topic number two, what do you eat once you get to the party? Well, one of the first things you do, and I always look like somebody who's almost cutting into line. As you know, a lot of these parties are buffets. A lot of them are bring your own. If it's a bring your own dish, Penny and I always make something unique that nobody else is going to try, and it usually ends up being kind of a big winner. For instance, you'd be surprised how many times we'll take a raw coleslaw as a dish, and it's not something that everybody brings. And we make it quick. You can even buy coleslaw mix, you know, the cabbage and a few raw carrots. Carrots. Make your own dressing. We actually make it out of avocados and guacamole. It's really delicious, and people are struck with how good it is. You don't have that much time, actually. Take guacamole and mix it with coleslaw mix, and you'll be shocked with how good it is. And it's going to give people the crunch they're looking for. But getting back to scanning the buffet table, what I'll do is I'll actually look, look, walk down from one end to the other and see what my obstacles are and see how I can actually fill up my plate with, you know, stuff that is going to look like I'm stuffing myself, and it's going to look like I'm really enjoying whatever our host and hostess has put out. But I've filled my plate up with, you know a lot of the vegetables and believe me, as you fill up with vegetables, you're going to find that you really don't have any room for all the wonderful, awful stuff. Are there any foods you should never eat at a holiday party? Well, it's actually most of them, but first of all, eggnog. One of my favorite holiday drinks is eggnog. Interestingly enough, I always blame getting sick at holiday parties on eggnog. And as it turns out I was right because most eggnogs, number one, they're buying at a store. Number two, there's so much sugar content in eggnog it's unbelievable. Even if it was made with half and half, it's Most likely casein A1 milk. So maybe there's a really healthy egg in it, but that's about it. If you want the eggnog, believe it or not, eat a hard boiled egg with a little of eggnog, spices, nutmeg sprinkled on it and you'll actually be shocked with how good it tastes and you'll say, yeah, that's a pretty good replacement for eggnog. So those are some of the tricks. Which brings me to one of the tricks I talked about years ago ago with my wife Penny. She loves bread. I think if she could have any food in the world, it would be bread. And she knew from experience that bread didn't love her. As you know, we try to teach you how to eat foods you love but love you back. So we decided to use a mantra for Penny that bread was something she couldn't have, but she was a person who doesn't eat bread and she defined herself in this way. So no longer was, oh, I can't have the thing I love. I'm a person who doesn't eat bread. And to this day it's fascinating, whenever a waiter comes over to a table, particularly at a restaurant we don't know has a great reputation for baked goods, she goes, no, I'm sorry, we don't eat bread. And that's it. And it's worked for her. So go to the party with that intention in mind. I'm a person who doesn't eat five pieces of cheesecake. It's easy to say I'm a person who, who doesn't eat fruitcake. And that's a story in itself. But just start with that mantra. I'm a person who doesn't eat this. I'm a person who used to eat a pound of M and Ms. When I go to a party now and that pound is Sitting there, I am a person who doesn't eat peanut M and Ms. Anymore, and it's a whole lot easier rather than depriving myself. Okay, it's holiday season and it's time to drink. And that's when things really start to get out of hand. Yes, alcohol is a great way to reduce inhibitions and it makes people social. And people say the most fascinating things at holiday parties that the next day they wish they hadn't said. But. But the important thing is you've got to be realizing that even though alcohol does decrease your social inhibitions and makes you a much more friendly person, it also decreases your inhibitions on going for the foods that you've already decided you're not going to do. So are there safe ones to drink? Are there not safe ones to drink, first of all? Now, interestingly enough, there are some studies that suggest that red wine and also champagne, particularly what's called non dosage champagne, where there's no sugar added, and straight alcohol, be it gin, bourbon, whiskey. Scotch, please. No, vodka or tequila that's colored, may not break ketosis. And there's actually some exciting work done by some of the founders of dry farm wines that they've drunk their red wine and did not break their ketosis. I've experimented with that myself. And I can drink red wine, particularly from Italy and France, and I don't break a ketosis fast, which is fun fact. Now, that's not a license to say, Dr. Gundry says that I will stay in ketosis if I drink red wine. Believe me, if you drink a bottle of red wine, the odds are you will break your ketosis. So it's not a license to drink. Number two, take a tip from my father. My father rose to executive vice president of Mutual Omaha insurance companies in Omaha, and he was constantly, constantly at cocktail parties. And he had to have his wits about him. So he would meet the bartender at whatever function he was, he would order himself a gin and tonic, and he would take that gin and tonic back to the bartender, and the rest of the night he would be having a gin and tonic that had no gin in it. And it looked exactly like what he did the rest of the night. And he appeared to be the jovial, fine person he was, but he never got inebriated like most of the people he was with. I learned this trick from him as an undergraduate at Yale. Fun fact. I had a bet with my father that I would not drink, smoke or toke for four years at Yale. And if I accomplished that, which I did, I would get a car, which I did. And how did I do it? Well, quite frankly, when you go to all these mixers, I would get a ginger ale in a glass without ice and ginger ale in a glass without ice. Looks like a bear now. Warning. Do not do this at home. Chugging a ginger ale is one of the worst experiences I have ever had in my life. Go ahead, try it. So I learned from my father that you can appear to be drinking alcohol and not drink alcohol. And I think that's the point to take away. The other point to take away is. Is as silly as it seems. Dilute your alcohol with ice cubes or with sparkling water. Make a spritzer and make a point of it saying, it's the holidays. I want a holiday spritzer. Can I have some sparkling water in my wine? There's always ways around this. And if you do drink, please don't drive. There's plenty of Ubers and Lyfts out there now. And don't get on the road, please.
- [21:40]
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- [23:19]
Okay, what are you going to do before you go to bed? First of all, please, please, please, please try to stay up rather than crashing into bed. So many studies show that if you go to bed on a full stomach, you're going to have really impaired sleep. You probably going to get some heartburn that you wish you hadn't done and you're going to regret it in the morning. Now when I stay up, what you do is get yourself a pair of blue blocking glasses. They are ubiquitous now. You can get them on Amazon or wherever you want to go for about $10 block blue light. That way you can watch your favorite TV show, you can read a book, you can be on your Kindle and it won't impact you going to sleep. There's more and more and more really important research coming out that even brief exposures to blue light before you go to bed is going to impact your sleep pattern. But stay up and don't just crash into bed. The next thing, if you screwed up and before you go to bed say, okay, I screwed up and I'm not going to do this again because usually you notice you're going to feel bad before you go to bed and almost certainly you're going to feel bad when you wake up and make the intention, you know, okay, that's it, I did it. It's out of my system. That doesn't mean that the rest of this holiday season, because I screwed up once or maybe twice, I'm just going to blow the whole thing. You know, once you fall off the horse, as I tell all my patients that just get right back on. It doesn't mean that you're a failure and this whole holiday season is down the drain. Just get back on the horse. One day is not going to make that big a difference. Now people are always asking me about what kind of supplements to take, particularly around the holiday season. The holiday season you're going to be exposed to a lot of different individuals in close personal contact. And the best thing I can tell you to do is make sure you're taking vitamin D3. Be conscientious about taking vitamin D3. If Penny and I know we're going on an airplane, we double, triple, quadruple the vitamin D that we normally take. And I can tell you it makes a huge difference in preventing flu, viruses, colds, because you're going to be in close personal contact. If you want to add some vitamin C to your regimen, just remember that vitamin C is water soluble and it only lasts for about two or three hours in your system. So easy, fun thing to do is buy some chewable vitamin C tablets. Please get the sugar free kind that don't have sucralose and chew about four during the day every four to six hours. And it's another great trick for the holidays and it really works. So those are my supplement tips for the holidays.
- [26:38]
Guest Nutrition Expert
Turkey. Now the ones to avoid at all costs are the ones that have been injected with water and or oils. And quite frankly, that's most of the turkeys that you're going to pick up frozen at your grocery store for a really good price. The infamous butterball is one such one. We have very good friend who's a cardiologist who will only eat a butterball turkey. And don't do that please. How do you find a safe turkey? Well, as you know, you are what you eat, but you are what the thing you're eating ate. And the more you can look for a pasture raised turkey that was fed the right things, the better off you're going to be eating. Turkey or a holiday meal should be a celebration for you and your family and it should be a celebration for your body. So why not give your body the best that you can give it? As you know, I'm a big fan of farmer dan@lectinlightchicken.com I have no commercial arrangement with him. I get my Thanksgiving turkey from farmer Dan and he raises them and they're fantastic. They actually taste like a turkey. They are pasture raised and they are fed lectin free turkey food. If you can't do that because farmer Dan doesn't have a lot to go around, there are other great producers. Primal pastures in Temecula, California near me. Bunch of great kids who do a really good job of doing very much the same thing. And I'm a huge fan of theirs as well. Not completely lectin free, but they're corn and soy free. So look for primal pastures. They ship to a lot of places. Now Farmer Dan ships all over the United States. Look for heritage turkeys. Mary's makes heritage or heirloom turkeys. While not perfect, they go a long way to meeting your needs. Dietzel used to be a pretty good company. They got bought. You can do better. So look for, if you want a commercially available one, look for the Mary's heritage or heirloom turkey varieties. Now if you want to learn how to cut and carve a turkey like a pro, check out my video Demo on my YouTube channel. Now take it from a heart surgeon. You can carve a turkey like a pro. Mashed potatoes. Oh my gosh. What's the holidays without mashed potatoes? Well, mashed potatoes have A lot of bad things going for them. First of all, potatoes are part of the nightshade family. And even if you peel them, they are loaded with lectins. Number two, sadly, as you learned in Gut Check, many of us react to a different lectin in potatoes. That's called an aqua. Aquaporin. And aquaporins can't be pressure cooked out. Aquaporins cause leaky gut, leaky brain. And if that sounds good for you, just keep eating your mashed potatoes. Plus think about what you're putting in the mashed potatoes. You're putting usually butter and milk or cream. And sadly, it's from our cows that have a one casein, which is a lectin like compound. So you're basically eating a delicious lectin bomb. On the other hand, it's easy to make swaps. First of all, mash sweet potatoes or yams. And fun trick, use olive oil instead of butter, but use a two cream if you must. Roasted Parmesan mashed cauliflower dish, which I feature, featured in my plant paradox book, comes from the James Beard award winning chef, Jimmy Schmidt. It's absolutely fabulous. And also look for it on my Instagram. You're going to love this recipe. My family can't go without it on the holidays. Next up, green bean casserole. Oh, my gosh. I had so many green bean casseroles growing up, I if I ever see it again, I just can't stand it. I know it's a holiday tradition, but think about it. What's in it? First of all, green beans are loaded with lectin. Sorry, folks. They are the fried onions in the package. They're usually made with bad oils like palm oil. And spoiler alert, they're coated with wheat. With flour. The mushroom soup. I'm going to read you the label from Campbell's mushroom Soup. You're going to love this. Number one ingredient. Water Mushrooms. Oh, good. Vegetable oil. Corn and or soybean oil. Oops. These are toxic omega 6 fats and they're loaded with lectins. Cream. Okay, but it's the wrong cream. Modified corn starch. That's actually another name for sugar. Wheat flour. Oops, you don't want that.
- [32:24]
Dr. Stephen Gundry
Salt.
- [32:25]
Guest Nutrition Expert
Modified milk ingredients. Now think about that for a minute. What the heck is a modified milk ingredient? That's Laboratory Chemistry 101. If somebody's modifying something, you don't want it in your body. Soy protein. Oops. Monosodium glutamate. That's msg. A neurotoxin. Tomato paste. Another lectin flavor and dehydrated garlic. Well, the last one is actually really good for you, but my point is this has nothing but mushrooms and dehydrated garlic. Good for you and everything else is a disaster. So why would you give that to your body for a holiday treat? How about some swaths? Well, it's easy to make a roasted mushroom and asparagus dish. I'm a huge fan of roasted brussels sprouts and if you must have a casserole, swap out the beans for asparagus and use a healthy canned mushroom soup like Pacific Foods makes a good one. And use crushed plantain chips as a topping. You'll get all the casserole things you want but something that'll be good for you rather than bad for you. Plus asparagus is loaded with one of my favorite prebiotic fiber inulin, so you'll actually have something that's good for you rather than bad for you. I'll link recipes in the YouTube description below and in the show notes on the blog. Or check out my Thanksgiving salad recipe on the Gundry MD blog. It's gorgeous and good for you. And if you're sensitive to kale, swap it out for arugula. Now before we continue, don't forget to like, share and subscribe. Next up, Cranberry Dressing Kick the canned jellied cranberry to the curb.
- [34:37]
Dr. Stephen Gundry
Why?
- [34:38]
Guest Nutrition Expert
Two words Corn syrup. Most brands use a lot of sugar to make this and it's usually one of the worst forms of sugar corn syrup. Eat this instead. Make your own. It is not hard and you can find frozen cranberries and they're really readily available and cheap. And this time of year, fresh cranberries are available. Just check out Claudia's sugar free recipe in the notes. Pumpkin Pie who doesn't love pumpkin pie? I love it, but I don't eat it. Why? First of all, pumpkin is part of the squash family and I'm sad to say pumpkin is loaded with lectins. Yes, you can cook it and diminish the amount of lectins, but let's not forget that the pumpkin flesh is mainly sugar. And do you really want extra sugar in that holiday meal? Finally, it's sitting on a crust usually made from wheat flour. Even worse, a lot of the times it's whole wheat flour, which is a double whammy. So lose the pumpkin piece. What can you use as a substitute? Well, sweet potato pie gives you really all the flavor you're looking for in pumpkins without the lectins and you can get a nut crust that will really make that sweet potato pie a huge benefit for you and your gut if you have to get a gluten free crust. But please watch the ingredient list. So many of these have corn or brown rice flour as their ingredients and those are no no's in terms of your health. Now you can pressure cook the pumpkin to destroy the lectins, but just remember it's still mainly sugar. If you want, check out my recipe for sweet potato pie and a lectin fruit free crust on the gundrymd.com blog. Just type in sweet potato pie and you'll be ready for the holidays.
- [36:56]
Dr. Stephen Gundry
So the holidays are always associated with drinking and here's my first word of advice. If you don't drink, don't start. The holidays are not time to tempt fate. But if you do drink, there's some very interesting things that you should know. First of all, drink champagne. The grapes that go into champagne have some important polyphenols that have actually been shown to potentially improve memory in champagne drinkers. Number two, if you're going to drink wine, choose red wine over white wine. White wine has far more sugar. Red wine has two important compounds, resveratrol and quercetin that actually improve brain health and are very potent antioxidants. Number three, if you're going to drink spirits, use aged spirits, that is the darker spirits that have been in wood. Turns out there are polyphenols in wood that are extracted by the alcohol and the alcohol is actually a vehicle to get polyphenols into you unaged clear spirits like vodka or gin. Try to stay away from.
- [38:04]
Now it's time for the Question of the Week. The Question of the week comes from il326 over on Instagram about the benefits of mushrooms. They asked, does mushroom coffee offer similar benefits as eating mushrooms? Well, that actually is a great question. There clearly are compounds in mushrooms like ergothioneine, just as one example that has been shown to improve neurogenesis. And certain mushrooms, particularly lion's mane, can increase bdnf brain neurotropic growth factor. But mushrooms in themselves have a great number of polysaccharides. That means sugar molecules that are bound together that bacteria love to eat. So yeah, if you're looking for certain mushroom ingredients, then mushroom coffee is a great thing to add to your regimen. But don't forget to add the mushrooms as well because it's going to do two different things for you. Great question. Now it's time for the Review of the Week. The Review of the week comes from imWilliams9100 on YouTube about hidden visceral fat in your body. He said just bought a scale that tells you BMI percentage, body fat, visceral fat, and skeletal muscle mass. I'm going to take this seriously. Well, good idea, Tim. I use that both in my office and in my home.
- [39:25]
Guest Nutrition Expert
Now here's the trick.
- [39:26]
Dr. Stephen Gundry
If you really want to get good information, do it first thing in the morning.
- [39:32]
Guest Nutrition Expert
Don't do it late in the day.
- [39:34]
Dr. Stephen Gundry
What happens is you actually gain about 2 pounds of water during the day and you'll be shocked if you do the comparison that it looks like your muscle mass mass increases during the day and your body fat goes down. When in fact this is just a dilutional effect of running electricity through your body and water changes how that electricity runs. So don't get fooled. Do it consistently every morning. Great choice.
- [40:06]
Guest Nutrition Expert
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- [40:20]
Dr. Anurag Singh
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- [40:22]
Guest Nutrition Expert
Fast Food, Beverly Hills Cop, the Girl with a Dragon Tattoo and Julian Julia. Bon Appetit. All for free on your favorite devices. Pluto TV Stream. Now pay Never.
- [40:38]
Podcast Host
I hope you enjoyed this episode of the Dr. Gundry podcast. If you did, please share this with family and friends. You never know how one of these health tips can completely transform someone's life when you take the time to share it with them. There's also the Dr. Gundry Podcast YouTube channel where we have tens of thousands of free health insights that can help you and your loved ones live a long, vital life. Let's do this together.