Your Life Nutrition Podcast · Brittany Liberatore, RDN

Episode 114 - How to Eat Mindfully, Stay on Track with Habits & Minimize Weight Gain During the Holidays

·22 min·1 clip

Brittany says she does not like showing up starving, because it leads to overeating appetizers and cheese crackers.

The host opens by naming the familiar holiday slide into sugar, stress, and skipped workouts. She pushes back on the idea that the season has to become a break from healthy habits. The frame for the episode is the Consistency Through the Holidays Challenge. It runs inside the Goal Getters group from Monday, November 24, 2025 through Sunday, January 4, 2026. The challenge is being offered for a second time because the first round was popular and successful. Its focus is narrow on purpose: hydration, movement, and balanced meals. The broader message is to keep momentum instead of waiting for January. From there, the episode moves into meal planning for parties and gatherings. The host asks listeners to think ahead about what food will actually be available at family get togethers, office parties, social parties, restaurants, and similar events. Protein and veggies stay at the center of that planning. She uses the PPFF idea, which means protein, produce, fat, and fiber rich carbs. If the spread looks light on vegetables, she suggests bringing a veggie tray. If bringing food is not an option, she recommends eating a protein and veggie snack beforehand. She also warns against skipping meals to save up for the big event. Showing up starving often means overdoing the appetizers before the main meal even arrives. Movement is the next anchor in the episode. The host says she gets in movement first thing in the morning every day. Hydration gets the same kind of practical attention. She says she does not like feeling dehydrated, bloated, or sluggish, and wants to stay energized. The episode keeps repeating the same theme in slightly different ways. Small habits are what make the holidays feel livable. The takeaway is not perfection. It is staying energized, satisfied, and steady enough to enjoy the season without losing the thread of your routine.

As heard by us

A straightforward holiday check-in built around hydration, movement, and balanced meals.

This episode follows the Consistency Through the Holidays Challenge in the Goal Getters group and keeps the focus on a few habits that are easy to remember: hydration, movement, and balanced meals.

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Why you'd press play

If holiday meals keep throwing you off, this gives you a calmer reset.

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