If the mere thought of the holidays immediately gets you salivating over the enormous bounty of cookies decorated in sweet icing, festive cakes and savory pastries, rich buttery hors d’oeuvres (not to mention the alcohol aperitifs and eggnog lattes), then I have got to grab your attention quickly before you cave in to your cravings. Follow along with me as we explore how to beat the urge this holiday season using my tried-and-true solutions. Because what you really crave is a deep connection to yourself — not food.

While you may feel powerless at work parties, family gatherings, and even your local coffee spot this time of year, let me assure you that you are indeed full of power. Just because sugar is everywhere in all of its many forms (including dairy and flour — not just classic “sugar cookies”) doesn’t mean you have to normalize overindulging in rich foods during the holidays.

The holidays are meant to be a time of gratitude, joy, and fulfillment. While it’s natural to feel happiness around food, many people confuse food-based pleasure with true joy — and they are not the same. Countless people, women especially, feel burdened by cravings during this season.

For some, a time that’s meant to feel joyous is actually feared. Beyond anticipating cravings, many experience emotional distress after giving in — whether through overeating or bingeing. This is not what the holidays are about.

Trust me, I have a sweet tooth and a personal history with sugar, so I understand how challenging it can be to set boundaries around holiday treats. Over the years, I’ve experimented with tools that allow me to enjoy this season while staying grounded in what truly matters. The holidays should not feel like dietary dread or a threat to your self-worth.

This season, try a few of these strategies and see what works best for you. Today, we’ll focus on two foundational tools. Next week, I’ll share even more so you’re fully equipped.

Perfect Pairings: Protein, Carbs & Fat

The Issue: As women, our bodies are especially sensitive to nutrient deficiencies — both macronutrients (fat, protein, and carbohydrates) and micronutrients (vitamins, minerals, and phytonutrients). When we don’t nourish ourselves properly, chemical messengers signal hormones and neurotransmitters to increase hunger.

While some metabolic types thrive on skipping meals, many women are sensitive to stress hormones. Skipping meals or avoiding certain macronutrients can disrupt blood sugar and lead to intense cravings, overeating, or binge eating.

The Fix: If your body doesn’t respond well to avoiding carbs, protein, or fat, start by prioritizing fat as part of a balanced, whole-food meal. Aim for:

• 3–4 servings of healthy fats
• 3–6 oz of protein
• At least 2 cups of phytonutrient- and Powerphenol-rich non-starchy vegetables

Key minerals like chromium and magnesium play an essential role in curbing cravings. Even a small deficiency can trigger what the body perceives as an emergency response.

If you want to avoid overeating at holiday parties, eat a balanced meal beforehand so you arrive feeling satisfied and in control. Willpower isn’t mystical — it’s a reflection of how well you care for yourself through nutrition and lifestyle choices.

Savvy Supplementation: B Vitamins, EGCG, Resveratrol, L-Tyrosine & Omega-3s

The Issue: Stress rapidly depletes nutrients. Poor sleep, excess sugar, alcohol, caffeine, and insufficient plant foods and healthy fats all compound the problem. Research shows stressed individuals excrete more vitamins and minerals than those with lower stress levels.

The Fix:

Instead of relying on artificial stimulants or depressants, consider evidence-based supplements that support stress resilience without harsh side effects.

B6: If you’re gluten-free or avoid grains, you may be low in vitamin B6. This nutrient helps regulate cravings and manage stress. Choose methylated, bioavailable forms such as pyridoxal-5′-phosphate (at least 5 mg).

EGCG: A potent antioxidant and phytonutrient, EGCG supports appetite control and metabolic health. Try green tea or a 500 mg supplement. It’s rich in Powerphenols and may increase satiety for up to four hours.

Resveratrol: Known for its anti-aging benefits, resveratrol also stabilizes blood sugar. Taking 100 mg of trans-resveratrol can help prevent crashes that trigger cravings.

L-Tyrosine: This amino acid supports neurotransmitters involved in stress response. During stress, tyrosine may become depleted. Some practitioners recommend 1–3 grams to help balance mood and cravings.

Essential Fatty Acids: Aim for two servings of wild Alaskan salmon or cod weekly. If that’s difficult, supplement with a high-quality omega-3. These fats support appetite regulation through hormones like CCK.

If dietary stress management isn’t enough, consider my StressAdapt formula — a blend of clinically studied adaptogenic herbs designed to ease stress while enhancing energy and focus. Click here to learn more.

In health and adventure,

Naomi Whittel