Gary Brecka

You wake up feeling better, your hunger hormones stay balanced, and your body can actually recover and burn fat overnight.

With sleep, you have to keep your habits consistent, even during the chaos of the season.

Protect your sleep schedule as much as you can.

Go to bed at the same time, keep your room cool and dark, avoid screens right before bed because you can't supplement or diet your way around poor sleep.

There's just no getting around it.

And finally, here's the number one rule that'll keep you on track.

Eat real, minimally processed foods as much as possible.

When you're at home, when you're cooking, when you're choosing what to eat at a restaurant, default to whole foods, high quality meat, fish, eggs, vegetables, healthy fats.

Avoid anything fried and breaded and avoid the ultra processed snacks that are designed to make you overeat.

You don't have to be perfect.

you're gonna have dessert, you're gonna enjoy your mom's cooking, but if your baseline is real food, those indulgences won't wreck you.

If you run these tips, even 80% of the time, you're gonna get through the holidays without gaining weight and without spending January trying to undo all that damage.

If you've enjoyed this episode and you're ready to go deeper, I wanna tell you about my VIP community.

When you join, you get access to my 10 month course, Becoming the Ultimate Human.

It's a 1700 value and I'm giving it away to my VIPs for free.

There's an entire month long module on nutrition where we go way deeper than what we covered today.

I break down exactly how to structure your meals, hidden ingredients and additives that you need to look out for and strategies to build a healthy plate that tastes incredible.

Plus I do modules on sleep, movement, stress management, all of it.

The best part, you're surrounded by people on the same journey, pushing for the same results.

If that sounds like where you'd like to be, click the link below in the show notes and join us.