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Welcome to Episode 104 of The Eat for Endurance Podcast, which is a special bonus episode on how to practice self-care during the holidays! 

The holiday season can be a time of joy, caring, and giving. But let’s be real: it’s also easy to get swept up in the hustle and bustle, leaving little time or energy to care for yourself. 

This year, let’s do things differently. In today's episode, I’m sharing my top five tips to help you take care of YOU.

Here's a quick summary of my five tips:

First, eat consistently and adequately. Nourish your body every 3-4 hours to keep your energy levels high and to feel less out-of-control around food later in the day. Don’t skip meals or “save” calories on holidays. If you're traveling, plan ahead and pack snacks to avoid prolonged periods of time without food.

Second, focus on your priorities and goals. Identify what helps you feel your best - whether it’s regular exercise, adequate sleep, or enjoying hobbies - and make time for at least some of those things, even when life gets hectic. Figure out ways to be flexible, rather than fall prey to all-or-nothing thinking.

Third, set boundaries to protect your time and mental health. For instance, learn how to handle encounters with diet or body talk, and set appropriate boundaries with loved ones so that you're able to carve out time for yourself.

Fourth, learn to say no when needed. It’s okay to decline commitments to protect your time and energy. Decide what’s essential, share responsibilities, and avoid overcommitting. You may even need to say no to yourself sometimes (e.g. resting instead of doing your planned workout).

And lastly, try a positive moments journal. Take just two minutes before bed to jot down moments of gratitude or things that made you feel something positive that day. This small habit has been SO helpful for my mental health.

Wishing you a wonderful, safe, and delicious Thanksgiving holiday with loved ones!  Stay tuned for my next full episode on December 5th.

Links:

• Watch this episode on my YouTube page 
• Check out my free nutrition downloads
• Sign up for my email list to download my FREE fueling before exercise guide
• Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks
• Get in touch at [email protected]
• Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

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