Enjoy the holiday table while honoring your body’s cues
It’s November and we’re officially in that festive whirlwind between Halloween and New Year’s. It’s the season of parties, pies, and all the holiday eating traditions we know and love. But for anyone focusing on their health, working through food goals, or even practicing intuitive eating, this season can feel like a slippery slope. There’s celebration everywhere, and let’s be honest, it’s often centered around food. There’s absolutely space for all of it in your plan, have your stuffing and enjoy it too; but the key is staying aware so we don’t wake up on January 1 wondering what happened.
Let’s talk about cravings. You know, those moments when you planned to “just have a bite,” and next thing you know, the entire dessert tray has vanished. Been there? We tend to blame our willpower, but the truth is, there’s science behind why it feels so hard to stop. Cravings aren’t just about mindset. They’re often rooted in physiology — what’s going on with your hormones, stress, sleep, emotions, and even your genes. The good news? Once you understand where they’re coming from, you can manage them without feeling like you’re constantly battling your willpower.
Let’s take the day after Thanksgiving. Your fridge is full, your cravings are loud, and there’s a lingering smell of cinnamon and gravy. Before you grab another helping, take a moment and ask yourself: am I actually hungry, or am I just craving something comforting? Hunger feels broad, like you’d be okay with a salad, some salmon, maybe even a bowl of broccoli. Cravings are more specific. If the only thing that sounds good is pie or chips, that’s your cue that your brain, not your body, is leading the charge.
There are a lot of factors that trigger cravings. Genetics can influence what flavors you seek out. If you avoid bitter foods, you might crave salty snacks that mask those flavors. A sweet tooth might be written in your DNA. Hormones like leptin and ghrelin control hunger and fullness, while dopamine and serotonin reward us with feel-good vibes when we eat. If Thanksgiving was stressful or exhausting, your brain may push you toward sugar or carbs to bring some quick relief. That late-night ice cream? It’s not just a habit. It’s chemistry.
Stress, sleep deprivation, and emotional strain only fuel the fire. When you’re not sleeping well, your leptin levels drop, and suddenly nothing feels satisfying. Stress spikes cortisol, which can leave you both exhausted and wired. Combine that with a family dinner full of political debates and chaos and you’ve got yourself a perfect recipe for grabbing candied yams instead of turkey breast. If food equals comfort or reward, you’ll keep turning to it, especially when everything else feels overwhelming.
But if cravings are chemical, is willpower even part of the equation? Not really. You can use your body’s natural processes to work with you instead of against you. While you may have a genetic tendency, your lifestyle is what steers the ship. That means you still hold the power. Staying hydrated, getting quality sleep, and moving your body regularly can make a huge difference in managing cravings. All of these habits support stable blood sugar and hormone regulation, which reduces the likelihood of stress eating or grabbing sugary snacks for a quick fix.
One of my favorite go-to tips is the Post-it note trick. Trust me. On a sticky note, write down a list of things that help you relax, feel good, and keep your mind or hands busy. Think reading, journaling, coloring, walking, stretching, listening to a podcast. Stick those notes wherever you tend to make impulsive food choices — the TV remote, the freezer door, your computer screen. That way, in the moment when boredom or stress hits, you have a cue that reminds you of healthier choices that will actually satisfy the craving more than chips ever could. If you need a good reminder, check out this Salad With A Side Of Fries episode that digs deeper.
And yes, sometimes you do eat the thing. That’s allowed. My favorite 3-bite rule is always in your back pocket, or you might just enjoy a small portion and move on, (read my article for why this holiday season there’s no guilt needed.) But sometimes, tweaking the recipe can also scratch the itch. Try a lighter version of your mashed potatoes or look up a recipe that cuts back on added sugar without sacrificing the flavor. It’s not about avoiding indulgence. It’s about making it intentional, not reactive.
Here’s another reminder: processed snacks are literally designed to keep you coming back for more. They hit the reward center of your brain without actually delivering the nutrients your body needs, so your hunger keeps coming back. When we fuel with nutrient-dense food, we stabilize blood sugar, boost mood, and prevent that crash that sends us scavenging for the cookie tin.
So as we move through the holiday season, remember this: your cravings are not a sign of weakness. They’re your body’s way of asking for something. Tune in, respond with care, and be kind to yourself along the way. This is the spirit of intuitive eating: being in the moment, enjoying the celebration, and still feeling grounded in your choices.
Have your favorite holiday foods on the day of celebration. Enjoy your people, your traditions, and your pumpkin pie. Just don’t let leftovers derail you or make you feel like you have to start over come January. Because you don’t. You’ve got this.