If you feel heavy, puffy, sluggish, or just off after holiday meals… you’re normal.
December eating is different, richer meals, bigger plates, more alcohol, less sleep, more stress.
Your stomach is trying to keep up… and losing.
I see this every December in clinic.
And if I’m being honest, I feel some of it too.
The good news?
Your body can bounce back quickly with the right support.
This isn’t a detox.
Not a cleanse.
Not a punishment.
Just a simple, kind 24-hour reset to help you feel human again after a big meal.
Let’s walk through it.
Why You Feel Terrible After Holiday Meals
Before we reset, you need to know what’s actually going on:
1. Your digestion slows down
Heavy meals → slower stomach emptying → bloating + pressure.
2. Salt + sugar cause temporary water retention
This is the “puffy” feeling
(not fat, literally just water shifting).
3. Alcohol disrupts stomach acid + sleep
Low stomach acid = bloating
Poor sleep = low energy + cravings
4. Stress shuts off digestion
Cortisol reduces digestive enzyme production.
Even small meals feel heavy afterward.
None of this is “your fault.”
It’s chemistry.
And we can support it.
The 24-Hour Holiday Reset (No Restriction, No Shame)
Use this anytime you feel heavy, bloated, or uncomfortable.
MORNING RESET (8am–11am)
1. Warm lemon water
Wakes up digestion and reduces bloating.
2. Salt + water hack
½ tsp salt + 8–10 oz water
Restores hydration + improves energy fast.
3. Light movement
5–10 minute walk
(Not a workout, just gentle movement to get digestion going.)
4. Skip the cold breakfast
Go warm:
• eggs + spinach
• oatmeal + berries
• turkey sausage
• leftover soup
Warm food = easier digestion.
MIDDAY RESET (12pm–3pm)
5. Recovery soup or warm lunch
This calms inflammation fast.
Try:
• chicken soup
• bone broth
• turkey + veggie soup
• simple stir fry
If the holidays hit you hard, soup is magic.
6. Keep it simple
Think: protein + colour
Chicken, turkey, fish, beef, or eggs with cooked vegetables.
7. Hydrate again
Sip water or herbal tea, nothing extreme.
EVENING RESET (5pm–9pm)
8. Light, warm supper
Aim for:
• soup
• broth
• cooked veggies
• small serving of protein
This gives your stomach a break.
9. Magnesium before bed
Helps the bowels move
Supports sleep
Reduces tension
Calms the nervous system
10. Go to bed early
Rest is the actual reset, your body repairs at night.
What NOT to do
(These are the traps that make people feel worse.)
❌ Don’t skip meals
It spikes cravings + slows metabolism.
❌ Don’t punish yourself with hard workouts
Stress on stress backfires.
❌ Don’t “detox” with juice
You’ll crash harder.
❌ Don’t cut carbs completely
Your blood sugar will swing wildly.
You don’t need extreme rules.
You just need support.
Want this morning-to-night plan in a simple guide?
It’s inside my free Holiday Eating Survival Guide along with:
✔ the salt + water trick
✔ what to eat before/at parties
✔ my recovery soup recipe
✔ how to avoid “day-after regret”
✔ bloat-reducing supplements that actually work
✔ a simple plan for December eating
You deserve to enjoy the holidays and feel good afterward.
This reset makes that possible.
Have a wonderful day,
Mark
MK Natural Health Services
