Up Your Protein & Outsmart Holiday Weight Gain
Every year around this time, I briefly consider closing up shop for a good 5–6 weeks.
Why? Because I’ve watched so many of my patients — especially my diabetics — work incredibly hard all year long. They lower their A1C, improve fasting insulin levels, reduce medications, and yes… they lose weight. That’s a huge win.
So what’s the problem?
The holidays happen.
And the holidays bring parties.
And parties bring amazing food.
And amazing food brings desserts.
And desserts somehow cause willpower to take a very long vacation until January… sometimes February.
Every year, patients return — a little hesitant, a little embarrassed — to tell me that much of their hard-earned progress was wiped out between Thanksgiving and New Year’s. They’re frustrated. They’re mad at themselves. They come armed with explanations (very good explanations, by the way).
Then I get discouraged, because I feel like I failed them. I always think: There has to be a better way.
And after 15+ years of practicing medicine, I think this year… there is.
This holiday season, I’m officially giving my patients permission to enjoy the holidays.
Yes — have the small piece of cheesecake.
Yes — try the homemade orange rolls.
Yes — eat like a normal human being at Christmas dinner.
But here’s the deal: Get your protein in at every meal.
If you weigh 150 pounds, you need about 75 grams of protein per day — roughly half your ideal body weight in grams. I generally don’t exceed 100 grams per day. This is not a high-protein diet — it’s exactly what medical physiology textbooks have recommended for the last 90 years.
When protein intake reaches medically appropriate levels, something magical happens:
Sugar cravings decrease
A1C improves
Fasting insulin levels drop
So this year, I’m not stressing about the holidays — and neither should you.
Just remember: hit the protein first — and enjoy every bite.
John Young, M.D.
727-545-4600 YoungFoundationalHealth.com
