Do This During the Holidays

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TRUKAVA

The holiday season is upon us, and with it, the foods, drinks, and late nights. Of course these are some of the best and most memorable times for many of us, but they can also throw people way off of their healthy habits which can lead to a bad cycle of crash dieting and unfulfilled New Year's resolutions.

We need to stop looking at the holiday season as a free pass to be naughty with our health and then put all the pressure on the month of January to make ourselves look beach ready. Instead, we need to find balance in our lives and find some health practices that we can carry with us throughout the entire year, so that no matter what comes our way, we can always get back on track with little difficulty.

In this episode, Evan shares a ton of tips and practices that you can use during the holiday season to make sure that you enjoy the gatherings without the guilt and pressure to create unrealistic New Year's resolutions.

Happy holidays to everyone! Be safe and as always, do everything with good intentions and connect to your elements.

Hey everyone.

2

Welcome to the elemental Evan podcast.

3

This is your host, Evan Roberts.

4

And on this show, I break down

complex health topics from a

5

simple and holistic perspective.

6

On today's episode, we are going to dive

into all things, navigating the holidays.

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I'm going to share my favorite

tips and tricks for kind of staying

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on track with some of my health

practices and not getting too

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carried away during the holidays.

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These are going to be some very simple and

easy tips and tricks that you can apply.

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To your own holiday experiences

to make sure, um, that you're

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not getting too far down.

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Uh, the path of.

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You know, these massive meals

and, uh, really delicious

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drinks and all of that stuff.

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So anyways, that's going to

be what today's topic is on.

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But I wanted to take a quick moment.

18

And talk a little bit about immune

health, just because everyone

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that is around me is getting sick.

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I'm seeing like tons of

people just left and right.

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Uh, coming down with some really

actually like serious sore throats and

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colds, uh, some really nasty stuff.

23

So.

24

Really just wanting to take a moment and

talk about some immune health quickly

25

and give you my top things that I'm

doing to really boost my immune health.

26

So starting with my number one.

27

Go-to when it comes to immune

health is going to be colostrum.

28

For those of you who are unfamiliar

with claustrum claustrum is the very

29

first milk that is produced by mammals.

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I believe all mammals within

the first like 24 to 48 hours.

31

It is the building blocks of building

here, immunity and, you know,

32

diversifying the microbes in the gut.

33

Uh, it's just some really powerful stuff.

34

And personally, I have not gotten

sick at all, except for a quick

35

like food poisoning that happened,

uh, just a couple months ago.

36

So unrelated to.

37

What's been going on here recently.

38

And the only thing that I've really

changed is I added in claustrum and

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I've been around a ton of sick people

and I just haven't gotten sick.

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Of course I have other practices, but.

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To me, it is truly one of the

best things for immune health.

42

And that's what I personally

take it for at the moment.

43

So highly, highly recommend

getting some claustrum.

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I really love the claustrum at tri armor.

45

They just have super high standards.

46

Hence why I go with them?

47

Uh, all of, most of all the stuff I'm

going to mention right now is going to be

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in the show notes with a discount code.

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So feel free to check it out, uh,

that we can at least see the link

50

and find out where it's all at.

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But that's definitely my number one.

52

Go-to.

53

Um, aside from that, I would also

be including a lot of vitamin C,

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which is kind of the obvious answer,

but I really like to get it from a.

55

Kind of like a whole food source.

56

So I have found some camu camu powder.

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There's also like camu camu

with a Serola cherry powder.

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These are just really potent.

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Uh, foods with high levels of vitamin

C actually common camu berries are

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I believe the highest amount of

vitamin C that we know of in any food.

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So these are really great ways

of getting our vitamin C in.

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And I'll usually pair that with

a green juice from Organifi,

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which already is going to have

some really great stuff in it.

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Like Maringa, uh, it's gonna have

some spirulina in it as well.

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It's going to have some ashwagandha,

so some super beneficial things

66

already going on in there.

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So I'll kind of combine those two.

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I like the flavor of it, but that's

just a way of also boosting the mold.

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Um, the immune system I'll do that.

70

Like, I don't know, maybe

three, four times a week,

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depending on how I'm feeling.

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And then I, I'm also throwing in a

bunch of spirulina and chlorella.

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That's just for the additional

minerals and vitamins, as well as

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trying to cleanse the body with

the high levels of chlorophyll that

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is contained in those micro-algae.

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So that's spirulina and chlorella, which

those ones are coming from energy bits.

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Those are the ones that

I prefer personally.

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Uh, feel free to look around, but like

I said, these are the top ones that I

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have found that have worked best for me.

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And then on top of that, yes, definitely

get out, get as much exercise as

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you can, which I know is difficult

because if you're in the Northern

82

hemisphere, it is cold right now.

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And it's not very fun to get outside

and go for a run or a walk or whatever

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it may be, but it is very beneficial.

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And if you have access to a sauna,

absolutely get in there as well.

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Make sure you're staying hydrated.

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And, uh, if you do have a good pre and

pro and post biotic that you can add.

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Add into the mix.

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Definitely do that as well.

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We got to remember that 70% of our

immune system actually over 70% of

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our immune system is in the gut.

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So it really is beneficial for us

to take care of our gut health.

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Hence, why I'm.

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You know, hammering on the claustrum

and the probiotics, uh, definitely are

95

going to be super beneficial as well.

96

Make sure you're making it, you're

eating your fermented foods.

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That's going to have some beneficial

pre and probiotics there as well.

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So, Those are just a couple of the

things I've been doing right now.

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I don't want to overload your plate.

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Uh, but I will throw one last little

item in there and that is Turkey tail.

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Uh, Turkey tail is a.

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Functional mushroom a medicinal mushroom.

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You can find it in a tincture form

typically, uh, or a powdered form,

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whichever form you find it in.

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Um, I'm just trying to find

a really high quality source.

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So like rainbow mushrooms, that's

rainbow without a w at the end.

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Uh, four Sigmatic.

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That's another one own mushroom.

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That's what I've been trying recently

and actually really like that one.

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So anyways, those are going to be the

things that will really help boost

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your mince immune system at the moment.

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And yeah, just try to stay

healthy, get a lot of sleep.

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Of course.

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Um, you know, do all the, all

the health practices that we talk

115

about on this show are going to.

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Some way or another help

out with your immune system.

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So definitely give that a try.

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Um, yeah.

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Now let's get into the show.

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So since the holidays are

right around the corner.

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It obviously makes sense that we go

ahead and kind of figure out some tips

122

and tricks for navigating the holidays,

because it's very easy, obviously to

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overindulge on a lot of the goodies

that we have around this time of year.

124

And, you know, honestly, I really just

wanted to start this whole podcast

125

with a rule or a general rule of

thumb, which is called the 80 20 rule.

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So if you haven't listened to this

show before, and you're new to

127

this rule, then it's very simple.

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80% of the time you want to eat as

clean as possible, and then allow

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yourself to have this 20% where.

130

You can go out and have the food that

you know is not good for you and is

131

really not going to be doing any benefit

for you, but it's that 20%, right?

132

It's.

133

It's the smaller allowance.

134

Um, you know, it allows us to

be in a more social setting.

135

If you're super strict with your food

and what you're eating, uh, that 80%

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of the time it might restrict you from.

137

Going to certain places with your

friends or whatever it might be.

138

And, you know, we really don't

want to have that issue arise.

139

We want to still be able to enjoy

time with our family and friends,

140

even if they're not into all the

health practices that we are.

141

So that 20% is really just allowance.

142

Right.

143

And allowance for you to go enjoy.

144

And that's what these holidays are.

145

They're the 20% right.

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Of course we can overdo it.

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And there can be a ton of

holiday parties around this time.

148

And, you know, instead of just like

one day being a holiday, you might

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have a full week where you're just at

parties and, you know, eating the foods

150

that you probably shouldn't be eating,

drinking the drinks, you shouldn't

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be drinking, all that good stuff.

152

So.

153

What I wanted to say is if you just

have like, you know, One or two

154

Christmas parties here or there.

155

Not a big deal.

156

Like that's easily, your 20%.

157

If you're staying clean most of

the time before the holidays, then

158

this is your allowance right now.

159

Like, feel free to enjoy

the food that you're eating.

160

Like, you know, don't stress it too much.

161

This is truly a time where

you shouldn't be worrying too

162

much about what you're eating.

163

Um, really, I just think this

is a time for us to relax and

164

enjoy the people we're around.

165

And, uh, we shouldn't be like, you know,

really worrying about the food that we're.

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We're eating.

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Especially since it's just

going to be one meal, which is

168

another really good point here.

169

If you eat one bad meal, it

does not make you unhealthy.

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And if you eat one good meal

that does not make you healthy.

171

So don't stress about it.

172

If you're having like one dinner

here or there, that's not super

173

good for you, that's totally okay.

174

You have a ton of time to make up

for that, and it's not going to make

175

or break, you know, your healthy

eating habits that you've developed.

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Right.

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It's simply just one time.

178

So really sticking to that 80

20 rule and just understanding

179

that look, this is a time.

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Time for gatherings and kind of

eating more than you probably should.

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And a lot of the stuff that

you shouldn't be eating.

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But I will say that if you are.

183

You know, eating these foods and you

just feel really gross after eating

184

them, or, you know, you still want to

like, kind of have some movement or

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do something to help kind of counter.

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Uh, the food that you're eating.

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I would highly recommend going for a walk.

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Like let's just keep it simple here.

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You can do this with

your family and friends.

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Uh, after you eat a meal, you

guys can all go for a walk.

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It's very simple.

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Obviously you can still have family

time and, you know, still be able

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to connect while going for a walk.

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And if you pair this with, you know,

after eating a meal, it can really help

195

in terms of, you know, your blood glucose

levels and insulin spikes, all of that.

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When you're able to go walk and kind

of utilize some of the food that you're

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eating, that's really going to help

with, uh, the blood sugar levels.

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So definitely going for

a walk is ideal here.

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And, you know, it's something that

like, after eating a meal, you don't

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have to go run and do a crazy workout.

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Like.

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Uh, walk is very calm.

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You can do with people.

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It's enjoyable in my opinion.

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And, uh, I think it's a really

easy addition to holiday parties.

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So if you are eating food and he just

felt way overstuffed, or do you feel

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nasty or whatever it is like, absolutely.

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Grab a buddy or grab a whole

family and go for a walk.

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And then number two would

definitely be portion control.

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So of course.

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You're in the holidays, you're going to

want to eat, you know, some delicious

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food and sometimes it might be huge

quantities of it, but you can do a

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very simple practice, which is to

simply just portion control your plate.

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Right.

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You can try everything

that is out on the table.

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But keep your portions very small, right.

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And just have a decently sized plate.

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Like nothing too massive,

nothing too crazy.

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And that way.

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After you eat that,

try to eat slow, right?

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Like chew your food.

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Really?

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Give it time.

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I be like intense, uh, sorry.

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Uh, mindful with your eating, you

know, put a lot of intention into

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it and then also give time, right?

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Like after you eat a meal, give

some time, like, don't go straight

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for seconds, like wait for 10 or 15

minutes and see how the food settles.

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Like maybe it settles and you

feel completely full and you

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don't want to eat anymore.

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Uh, cause a lot of the

times we just eat so fast.

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You know, we load our plates up

and by the time we're done eating,

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we're like way over stuff because

we didn't listen to our body.

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We didn't give our body enough time to.

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You know, understand that it's full.

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So really one of the best things to

do is just take it easy on the plate.

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You don't have to go crazy with how

much you're putting on your plate.

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You can try everything, but

have smaller amounts of it.

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And then give a little bit of time

between when you finish your plate and

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going back for a second, if going back

for a second at all, and also just making

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sure to chew your food more thoroughly,

that's going to help slow down.

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The eating process, right.

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So those are going to be a few tips for.

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Really kind of watching the

food and helping it digest.

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But one of the other things that

tends to be very common around the

246

holidays is, you know, drinking

a little bit too much alcohol.

247

And honestly, We already

know alcohol is bad.

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Like I'm not, we don't need to

like go on a huge rant about this.

249

Like it's very well understood.

250

Uh, but of course people

are going to drink, right?

251

Like it's a very social thing to do.

252

And, uh, you know, a drink

here and there is not going

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to be the worst thing for you.

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Uh, you know, of course it can be

overdone, but I will definitely

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say, you know, Less is definitely

going to be better for sure.

256

You know, like if you go out and you have

a drink or two, like that's going to be

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much better than three, four or five.

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A of course there's all these different

stats you can look at in terms of,

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you know, like, depending on how many

drinks you have, you, you, you're

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supposed to get like a certain amount

of time before you go to sleep.

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And, you know, you're already kind of

like eating, not super healthy foods.

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And so now your liver is

like processing a lot of.

263

Uh, that stuff, and then you're

having the alcohol come in and then

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your liver has to take care of that.

265

So, Of course having less alcohol

is 100% going to be better.

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I'm not saying you have to completely

not drink any at all, but if you

267

are looking for a way to stay just

completely sober over the holidays.

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My top recommendation is

probably going to be like kava.

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I, in my opinion, cava is one of

the best, uh, alcohol alternatives,

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because it really does provide this.

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sOcial lubricant.

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Right.

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So it really kind of opens you up,

allows you to still kind of have that

274

feel where you're like bonding with

people you're more open and able to talk.

275

And, you know, things are like,

conversations are just flowing

276

better, which of course can be a

really nice time around the holidays.

277

Uh, so cava for me has been

one of the best things to try.

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Uh, in, in that sense, there are

other products out there like HIO kin.

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These are other, uh,

non-alcohol alternatives.

280

And I do enjoy them.

281

Uh, HIO is a pretty good one.

282

If you drink a few of those, you will

start to feel what they call the float.

283

And that's just kind of like an uplifted

feeling once again, that social aspect,

284

but Kaba or, you know, one of these

HIO or, uh, other alternative drinks

285

can be a really great option as well.

286

Um, there's tons of different

companies out there now.

287

There's a true cava.

288

There's new brew.

289

Uh, HIO, like I mentioned,

kin all these different kinds.

290

So if you are trying to stay sober, I

would recommend those ones because you

291

can still kind of get a little bit of

that social feel without having to.

292

Obviously deal with the repercussions

of drinking too much alcohol.

293

Uh, which we know can

obviously not be super fun.

294

So.

295

Definitely watch the alcohol watch

how much you're intaking, if you

296

don't want to have any at all,

look at some of these alternatives.

297

And also this is going to be, uh, second

to last tip here is going to be to try to

298

sleep as well as you possibly can, which

I know is going to be difficult because

299

you're probably going to be out late,

but do your best to get some good sleep.

300

Um, especially as you get closer, like for

example, if you have some time off, uh,

301

between the holidays and then going back

to work or school or whatever it might be.

302

Uh, you know, it can be really

easy to just completely throw

303

away our sleep schedule.

304

And then when work or school starts

up again, it's very difficult for

305

like the first three days to get back

into that sleep cycle and, you know,

306

get out and get to work or school.

307

And it just kinda makes for

some really rough mornings.

308

So.

309

If you are staying out late during

the holidays, when you get at least a

310

couple days out from going back to work

or school, You might want to try to

311

actually wake up close to the time that

you have to wake up for school or work.

312

If it's pretty early in the morning,

that way you're kind of priming your body

313

and getting ready for what's to come.

314

You know, definitely when you wake up

in the morning, Go outside and get some

315

sunlight on you or open up a window

so that sunlight can, uh, come through

316

and really get into your eyeballs.

317

Get onto your skin.

318

That's going to help set your circadian

rhythm, which is your internal clock.

319

So all of these things are going to

be good hacks for trying to get back

320

to it when the holidays are over.

321

Um, which I know once again, it's super

difficult, especially like with, you

322

know, we're going to have new years.

323

A lot of people are gonna stay

up to 12 o'clock at night.

324

So it is difficult to do,

but do your best job as well.

325

Getting some good sleep is going

to really boost that immune system,

326

which as I mentioned earlier in the

podcast episode, Is super important,

327

especially around this time.

328

But last.

329

Topic that I want to cop.

330

Uh, sorry that I want to cover.

331

Here is probably the most important one.

332

That is your connection

with your community.

333

So of all the things that I've

spoken about from the food to the

334

alcohol to try and to still be

active and sleep and all that stuff.

335

I mean, it's, it's extremely important,

but this might be the most important.

336

One of them, all which is

just fostering a really.

337

A strong connection with your

community because as we know.

338

If we look at blue zones and I

believe it was a study by Harvard.

339

I want to say, I can't

remember which one it was.

340

It's like one of the longest studies

they've done, especially on longevity.

341

And what has been, you

know, a common theme.

342

There is a really strong

sense of community, right?

343

Like having good friends and good family

and people you can rely on and confide

344

in and you know, really the holidays,

if anything, at all, they're really

345

just a moment for us to connect with

our family, with our friends, our loved

346

ones, and just have some quality time.

347

Right.

348

Like, of course gifts are great.

349

And the food's great and all that stuff.

350

But at the end of the day, like time truly

is just the most important and value.

351

Uh, valuable thing that we have.

352

And so when we have this time off to spend

with our family, our friends and our loved

353

ones, like really don't waste that time.

354

Enjoy it try to be as present

as possible, stay away from

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social media and your devices.

356

And, um, you know, just really try to

enjoy the time with your family because.

357

Not to get like super morbid here, but of

course, like all of our time is limited.

358

You never know when you're going

to see these people again and have

359

like a good conversation with them.

360

So, Take this time really

enjoy and connect with people

361

deeply have good conversations.

362

Like let them know that you love them,

give them hugs, give them love, give

363

them all the good stuff, because for

real, like, you know, it's a new year.

364

There's a lot to come and you know, of

course there's going to be ups and downs.

365

And, um, you know, some of the people

literally just might not be here by

366

the next, uh, by the next holidays.

367

And sorry, like I said, I really don't

want to get to more of it on this show.

368

Um, I wasn't like intending for

that, but I think it's very important

369

for us to keep that in mind.

370

And also to just, um, really understand

that, you know, That the everything

371

is temporary and we really do need

to respect the time that we have.

372

That's why time is so valuable.

373

Uh, so please connect with your

community and, uh, you know, if you

374

took anything away from this episode,

I hope it's that it's it's to connect

375

with your community because that really

does create longevity for some reason.

376

I mean, we don't know why, but it

absolutely does increase longevity.

377

So.

378

If you could do anything, just

connect with those around you and

379

create a strong community with them.

380

So that's going to be the last thing here.

381

Um, once again, I'll go ahead and just

do a quick review of everything here.

382

So starting off with the 80 20

rule, don't be too hard on yourself.

383

If you eat some bad food right now, it's

not going to like break your whole year.

384

Okay.

385

It's just a couple of

meals here and there.

386

It's not going to make you an unhealthy

person, just like a couple healthy.

387

Healthy meals.

388

Aren't going to make you a healthy person.

389

So after the holidays, we can always get

back out there and you know how those new

390

year's resolutions and all those things.

391

But right now.

392

Enjoy is it that 20% of the time?

393

And then of course, if.

394

You're eating a ton of food and you

aren't feeling super good or you just

395

want to be active during the holidays.

396

Go for walks.

397

Walks are a great way.

398

You don't have, they're

not a huge commitment.

399

Um, you know, it's not like.

400

You're going to have to bring running

shoes over to people's houses.

401

Like you can literally just go for a

nice walk, especially if you pair it

402

with, after a meal that can be super

beneficial for your blood glucose levels.

403

And then if you are someone who

overloads the plate, which is

404

something I'm definitely guilty of.

405

And something I have to be so

mindful of every single time.

406

Then really work on portion

control, chew your food slowly.

407

Okay.

408

That'll give time for your body to digest.

409

Digestion actually starts

in your mouth, right?

410

Like you were.

411

The act of chewing is

breaking down the food.

412

So the more chewing you do the less

work on your stomach in digesting.

413

And, uh, also give a little bit of

time between finishing your plate and

414

then going and getting a second plate.

415

Uh, let let that food settle

and really listen to your body.

416

Also watch the alcohol.

417

Remember, um, one alcoholic

beverage is definitely better

418

than 2, 3, 4, 5, or however many.

419

Um, so really try to limit how much

you're consuming and if you're looking

420

for alternatives, like I said, cava

is probably my number one go-to, uh,

421

after that would be something like HIO.

422

These are all non-alcoholic

based alternatives that still

423

give you a social aspect.

424

Uh, so you still kind of get

that social lubricant going.

425

Um, personally, I do love brands,

like true cava and new brew.

426

I think they're really, really good.

427

And, um, yeah, you actually feel the

social lubricant, which is awesome.

428

And.

429

In terms of our immune health and getting

back to it when we have to go to school

430

or work or whatever it is, Um, definitely.

431

Make sure you're sleeping.

432

Well, really try to prioritize it.

433

I know you're going to have some late

nights and that's totally fine, but on

434

the in-between days, make sure you're

trying to get the best sleep possible.

435

Uh, especially when you're getting

closer to going back to work or

436

school, make sure you're trying

to wake up closer to that time.

437

So you're not just totally wrecked

on Monday or whatever day you're

438

getting back to work or school.

439

And.

440

I believe that's it, except

for connect with family.

441

So that's the last one.

442

Yeah.

443

Connect with your family.

444

Uh, your friends, your loved

ones create a strong community.

445

Uh, once again, that is a very common.

446

Uh, thread among longevity and

community, sorry, communities that

447

have, uh, you know, very long lifespan.

448

So.

449

Definitely making sure that

we are connecting with our

450

family is going to be huge.

451

Um, and with our friends and our loved

ones and really just making sure we're

452

as present as possible with the time that

we have, uh, with the people around us.

453

So.

454

That's going to do it for today's episode.

455

Happy holidays.

456

Y'all um, I hope you enjoyed this episode.

457

Hopefully these tips and

tricks were beneficial for, uh,

458

anyone who needed to hear them.

459

And.

460

Please stay tuned for the

next few episodes coming out.

461

I have some really amazing

guests coming on the show.

462

Um, I actually have Andy

NYLO from Alli Tura.

463

He has returned to the show.

464

I'm actually, no, sorry.

465

He just did an Instagram live with me.

466

So this is his first time on

this show and it was really,

467

really cool to have him back on.

468

So, um, keep your eyes peeled.

469

That'll be coming out next

Wednesday and, uh, honestly all

470

just thank you for tuning in.

471

It means so much to me.

472

I'm so happy to be here, speaking

with all of you and, uh, hopefully

473

providing some value on these holidays.

474

Um, I'm sure a lot of you already

knew these things, but maybe it

475

was at least a good reminder.

476

And, uh, you guys know the deal.

477

Um, if you haven't already subscribed,

please subscribe to this podcast on

478

whatever platform you're on that way

you don't miss any of these episodes.

479

Um, also please leave a rating and review.

480

If you're on apple podcast, you can

actually leave a written review,

481

which I love to see, uh, feel

free to follow me on Instagram.

482

Reach out to me on there.

483

Ask questions.

484

Uh, you know, if you have any ideas for

a show that you want to hear more on,

485

then please go ahead and do that as well.

486

Uh, feel free to share this episode

on Instagram as well, tag me on it.

487

If you do, and also share these

episodes with people who can

488

really benefit from hearing them,

uh, you can literally from the.

489

Whatever a podcast, you know, application

that you're using, you can literally just

490

send a, the episode right over to whoever

needs to hear it from the application,

491

which is really awesome and handy.

492

Um, yeah, stay healthy.

493

Keep that immunity up.

494

Please, uh, go ahead and check out

these show notes because, uh, there's

495

definitely some good stuff in there.

496

Uh, with some discount codes as well.

497

So anyways, Go ahead and check it out.

498

Happy holidays, everyone.

499

I hope you have just an incredible

a week and, you know, filled with a

500

lot of friends, family loved ones.

501

Um, good times.

502

Good food, all that good stuff.

503

And until next week, I hope you all have

a good one and connect to your elements

504

and do everything with good intentions.

505

You guys know the deal and

I'll see you on the next show.

506

Peace.