Mince pies, chocolate advent calendars, roasts with all the trimmings. Staying on top of your health and wellness over the Christmas holidays doesn't mean ditching the indulgence. With festive feasts fast approaching, we asked our elite performance nutritionist and wellness expert Matt Lovell for his top three tips for keeping your body a temple without missing out on the fun. Matt is one of the health and fitness speakers PepTalk works with regularly on team wellbeing days and festive wellness sessions.
Matt has spent over 25 years translating elite sport nutrition science into practical, everyday strategies. He was nutritional clinician for England Rugby's 2003 World Cup-winning squad and has advised Premier League clubs including Manchester City and Tottenham Hotspur, working with athletes such as Jonny Wilkinson along the way. For events, Matt runs both live keynote sessions and more intimate PepTalk Live coaching formats, adapting his advice to whatever an audience needs going into the festive period.
Health and Wellness Over the Christmas Holidays: Matt Lovell's Top Festive Tips
1. Get plenty of rest
With the year coming to an end, tiredness and fatigue are often present which can make food choices more difficult.
Matt explains that when we get tired it's natural to crave carbohydrates and be tempted to overload on them. However, doing this can contribute to early morning fatigue and excess body fat. Matt says it is possible to mitigate these by varying your carbohydrate choices and avoiding wheat-based options in particular to feel fresh on Boxing Day. Going on a run or some HIIT before breakfast will also do the job.
2. Plan your alcohol tactics and stay hydrated
Matt's second piece of advice is to take a moment to plan before the big day. He explains that alcohol in excess is an anti-performance and anti-nutrient; the longer it's in the body and the higher its concentration, the more damage it will do. So, Matt suggests incorporating around two litres of water into the day to help prevent fatigue.
Top tip: The best drinks are spirits with lots of diet mixers and white wine spritzers.
Matt also recommends light aerobic activity to help you sweat some of the alcohol out the following day, but this only works if you've had enough water beforehand. He also notes that milk thistle can help support your liver through the Christmas period and beyond.
3. Keep to a routine
Finally, if you are used to eating little and often, Matt says to keep doing so.
"If you suddenly change to fasting and big meals it can wreak havoc on your body composition. Similarly, if you are used to fasting, suddenly eating all day long (other than Christmas Day) can lead to rapid weight gain if you are eating too much."
If maintaining muscle is key for you, then keep eating protein or aminos little and often. Every 2–3 hours keeps a steady flow of nutrient supply to the muscles.
Matt also explains the benefits of grazing throughout the day instead of starving yourself and then having infrequent larger meals.
"Starving leads to high levels of insulin sensitivity, an active fat storage enzyme, and a huge appetite. The only exception to this is intermittent fasting, which, if you exercise before refeeding, can be an excellent strategy to stay lean and healthy."
To summarise…
- Stay hydrated.
- Detox where possible: run off the booze and the turkey!
- Fasting is good for keeping calories down.
- Maintain frequent protein feeds if muscle mass retention is a priority.
- Use your downtime to plan your goals for the New Year.
- Lift heavy, you'll have the energy to do so.
- Sleep as much as possible to regenerate your nervous system.
Frequently Asked Questions
How can I look after my health and wellness over the Christmas holidays without giving up treats?
You don't need to choose between enjoying Christmas and staying healthy. Matt's advice is to keep the fundamentals in place, sleep, hydration, and a consistent eating pattern, so your body has the resilience to handle the odd extra mince pie or glass of wine without it derailing the rest of your week.
What's the easiest way to avoid weight gain over the festive period?
Plan your alcohol in advance, stay hydrated with around two litres of water a day, and keep eating little and often rather than swinging between skipping meals and overeating. Matt notes that sudden changes to your normal eating pattern, in either direction, are usually what causes rapid weight gain, not the odd indulgent meal itself.
Should I still exercise over Christmas?
Yes. Matt recommends light aerobic activity or a run/HIIT session to help you feel fresher the next day, particularly after a heavier meal or a few drinks. Just make sure you're properly hydrated first, since exercising dehydrated undoes the benefit.
Looking for more festive wellbeing inspiration? Read our take on how to have a happier, kinder Christmas, explore the five pillars of true self-care, or plan ahead with our guide to health habits for unshakable resilience beyond January.
Matt has worked with world-renowned sports teams including Manchester City and Tottenham Hotspur, as well as elite athletes including Jonny Wilkinson and Mo Farah. If you'd like to learn more about how to implement a healthier lifestyle and discover the wellness strategies you need to feel great every day, Matt has the know-how to help: book in a PepTalk Live with him today.
