Your Ultimate RESET After Over-Indulging this Holiday Season
Feeling a little off track after indulging during the holidays? Whether it’s a big meal, a festive weekend, or a few too many treats, we’ve all been there. But here’s the thing: bouncing back doesn’t have to include guilt, punishment, or quick fixes. Instead, it’s about embracing a healthy, effective way to reset and feel amazing again.
In this episode of the Embrace Your Real podcast, I’m breaking down five simple steps to help you reset after over-indulging—without falling into the all-or-nothing trap. These tips will leave you feeling refreshed, confident, and back on track in no time.
This episode is packed with actionable tips to help you reset with grace and self-compassion. By following these steps, you’ll not only feel better physically but also strengthen your mindset for the long haul.
I also discuss:
(09:10) - Importance of proper hydration and its benefits for resetting your body.
(12:40) - Empowering Your Body and Mind
And more...
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Transcript:
[00:00:00] Hey there, beautiful human. You're listening to Embrace Your Real with Me, Julie Ledbetter. A podcast where I empower you to just be you with each episode and issue a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get hands, girl. Hello and welcome back to another episode on the Embrace Your podcast. It is the holiday season, and let's be honest, this is the time of year where we're all tempted to overindulge. For most of us, we do overindulge, and that's okay. This time of year is meant for celebration. It's meant for connection and yes, it's meant for enjoying those holiday treats. But the question is, what do you do after you've indulged? How do you reset without kind of spiraling into guilt or feeling totally off track? In today's episode, I'm going to be sharing five steps to help you feel amazing after overindulging. These tips will help you get back on track to feeling your best without any of the shame, the stress, the restriction, the punishment or quick fixes. This is kind of think of this as your ultimate guide to getting back on track the most effective way possible. But before I dive in to those five tips, I want to share this super sweet review. It says much needed to give a five star review and said, Julia, I love your podcasts. You are always such a blessing to me. I love your upbeat attitude. Today I was feeling down about some things that have happened to me this past week, so I thought I would listen to a podcast to get my mind off of my circumstances. I opened up my podcast app and decided to click on When Things Don't Go Your Way episode from this past Wednesday. Good grief, it is exactly what I needed to hear. A thank you for your podcast and always providing encouraging truth from the Bible. I'm so happy that I found you. Well, I'm so grateful. Thank you so much for tuning into the podcast and I'm just grateful that you took time. You know, the fact that you were having a bad day and you decided to go to my podcast. That is my hope. My prayer for these episodes is that they either encourage you, they empower you, they inspire you in some way, shape or form or educate you. And so thank you for not only taking time to tune in, but also taking the time to send in this review. If you guys could scooch over to Apple Podcasts and leave a rating interview, that would mean the absolute world to me and our team. Just kind of know how this podcast is helping you. I would absolutely love to hear from you. Okay, so let's dive into the five Tips after overindulging this holiday season. Number one, ditch this all or nothing mentality. One of the worst things that you can do after overindulging is falling into this all or nothing trap. You know the one that sounds like, well, I've already messed up so I might as well keep going. You have to stop that thought right in its tracks. Overindulging for one day or even one week does not mean that you've ruined all of your progress. Instead of letting that mindset derail you, you have to remind yourself that every single choice is a new opportunity. One indulgence or overindulgence does not undo weeks or months of consistency. Just like one salad or one workout doesn't magically make you healthy. I need you to focus on the next meal, the next workout, the next decision, and move forward. Let go of the guilt because it is serving no purpose other than to hold you back. Progress is not about being perfect. It's about getting back on track when you veer off course. So ditch this all or nothing mentality and really try to replace it with this mindset. Every small step forward is a win number to reflect without judging. It's super easy to fall into the guilt trap after overindulging, you know, like the one where your inner dialog is where you're beating yourself up for eating more than you plan for or you're losing control. Let me tell you this guilt is not helpful. It doesn't undo the choices that you made, and it definitely does not move you forward. Instead, it only weighs you down. It makes it harder for you to get back on track. So I need you to drop the guilt right here and right now. And instead of dwelling on what you ate, focus on why you overindulged in the first place. Like take a few minutes to reflect. Honestly, were you celebrating with loved ones or were you just caught up in the joy of the moment? Maybe you were stressed out from a hectic day and you turned to food for comfort. Or perhaps maybe you are bored and feeling a little emotional, and food became a way to fill the gap. There's no shame in any of this. It's all part of being human, but really understanding why you overindulge. That can be a key powerful tool for growth. And when you have those triggers, you can actually start to address them, especially when you know them. You can address them in a healthier way moving forward. Here's the key I need you to reflect, though, without judgment, because overindulging doesn't mean that you failed. It means that you are human. One meal one day or even one weekend does not define you and it does not define your progress. So I need you to use this as a learning experience and ask yourself, okay, what can I do differently next time? And maybe that means finding other ways to cope with stress, being more mindful during meals, or giving yourself permission to enjoy a treat without this all or nothing mindset. Remember here that the goal is not to be perfect. It is to move forward with intention, grace and a little more self-awareness each time and let this moment teach you, not define you. Number three, start your day with hydration. So after a night of. Indulgence. It's totally normal to feel bloated or sluggish, and that's just kind of a big part of your body just holding on to extra water. And this usually happens because the higher sodium or the higher sugar content in the foods that we tend to indulge are in your body. But here's the good news is that you can help your body reset simply by hydrating properly. I know it kind of sounds like an oxymoron, but starting your morning with a big glass of water is like giving your system a fresh start for the day. If you want to take it a step further, add in a squeeze of lemon or throw in a pinch of electrolytes to really help rebalance your body's hydration levels. The key here, though, is to keep sipping throughout the day, not just chugging one glass and calling it good. Hydration helps you flush out the excess sodium and sugar, which in turn reduces the bloating and makes you feel so much better overall. Plus, a lot of us, what we do when we are in this kind of mindset is that we mistake hunger or fatigue as actually dehydration. So we're thinking we're hungry or we're thinking we're just tired when it's actually that our body is just dehydrated. When you are properly hydrated, you will notice that your energy levels pick up, your digestion works more smoothly. And that heavy kind of puffy feeling that you're having is starts to fade. So here's my challenge to you. Aim for just 100oz of water. I know that might sound like a lot, but you can really space it out and break it down to make it more manageable. Keep a water bottle with you. Set reminders on your phone if you need to, you know, every couple of hours, but make it a priority. Hydration is honestly one of the most simple and effective ways to reset your body and feel great after overindulging. Trust me, your body will. Thank you. Plus, it's a habit that really supports you, not just after an indulgence, but every single day. Number four eat like you normally would. So after overindulging, it's so common to feel like we want to make up for it, right? The temptation to skip meals or cut calories drastically or eat as little as possible the next day can really feel like the logical thing to do. But let me tell you, it is absolutely not. This approach does not fix anything. In fact, it's often makes things worse. Restricting your food intake really does send your body into this panic mode. When you deprive yourself, your hunger hormones go into overdrive, which leads to this intense craving, lower energy levels and eventually just another binge. Right? It's this vicious cycle that leaves you feeling frustrated and stuck. But the best way to reset isn't to deprive your body. It's actually to nourish it. So start your day with a balanced meal that includes protein, healthy fats, carbs. This combination really does stabilize your blood sugar. It curbs cravings and gives your body the fuel that it needs to recover. So think eggs and avocado on toast or a smoothie with a protein powder or oatmeal with peanut butter and berries or a side of yogurt. All of these things. The point is to give your body the tools that it needs and the fuel that it needs to feel good and reset, not punish it for what you ate yesterday. And if you're kind of unsure how to balance your meals or you feel like you just need a little bit extra accountability, macro accounting can be an incredible tool to help you get back on track. It's not about deprivation. It's not about cutting out foods. It's about learning how to fuel your body with the right nutrients in the proper amounts for your specific goals. Inside my Macroeconomy and simple online academy. This is actually the academy designed to take all of the guesswork out of it. So I calculate your customized macros for you based on your unique needs. I teach you exactly how to implement them and also help you to build a sustainable plan that fits your life. Even during the holidays, you can get access by going to macro counting made simple.com. Again, that's macro accounting made simple.com and I will link that in the show notes. But all that to say food is not the enemy, it is the solution. By eating a balanced meal and nourishing your body, you'll break the deprivation and overindulgence cycle and feel better, faster. And if you really do again want to learn how to fuel your body properly without ever feeling restricted, you have to check out my macro accounting. Meet Simple Online Academy. Again, the link is in the show notes. Trust me, the way to bounce back is not less food. It's the proper amount of food for what your body needs based on where you're at and what your goals are. Give your body what it needs and it will. Thank you. And last but not least, honor your body with movement. So after a big meal or an indulgent weekend, moving your body is one of the best ways that you can reset. Not as a punishment for what you ate, but as a way to honor your body and help it feel its best. Because here's the truth. Punishing yourself with grueling workouts to, quote, make up for what you ate isn't healthy, and that's not sustainable. In fact, this can actually create a negative relationship with exercise. Instead, I need you to focus on the movement that feels good, supports your body, and brings you joy. This does not mean that you need to crush this intense sweat tripping workout or double your usual routine. That is the kind of all or nothing mindset that, again, can do more harm than good, leaving you feeling drained instead of energized. If you love resistance training, I highly recommend that you keep that as a part of your routine because that is an incredible way to support your metabolism and your digestion. Strength training helps your body process food more efficiently and effectively. It helps you build lean muscle to boost your metabolism and also leaves you feeling strong and empowered, which is the perfect scenario and the perfect solution for helping you to get back on track after indulging. If you are not sure where to start in terms of resistance training. My Julie app is the perfect tool to help you stay consistent inside. I give you five brand new workouts every single week and it's, you know, quick, effective dumbbell workouts that you can do at home or if you're at the gym or if you're at your in-laws house for the holidays, whatever it is, they're all designed to help you feel amazing without overcomplicating things. It's really the perfect way to stay consistent. All you need to do is literally open up the app and follow the plan. There's 30 minute workouts, three 60 minute workouts, video demonstrations for every single movement, alternate exercises. All you genuinely have to do is execute. So I need you to flip this script on this post Indulgence movement. Fitness is not about a race in calories. It's not about punishing your body. It's about honoring your body with movement that makes you feel your best. You deserve to feel strong. You deserve to feel capable and proud of how you take care of yourself. And so I want you to make that happen. Let me quickly recap the five Ultimate reset guide. Number one, you have to ditch this all or nothing mentality. Number two, reflect without judging. Number three, start your day with hydration. Number four, eat like you normally would. And number five, honor your body with movement. You actually probably thought that it would be more complicated than this, right? The thing is that most people want to overcomplicate it when it's actually super simple. Like this is truly all that you need. And if you are serious about resetting, don't forget the two things that I mentioned. First, if you're looking to fuel your body properly while still enjoying the foods that you love, my macroeconomy Simple online academy is here for you. Again, it takes the guesswork out of the nutrition by giving you a personalized plan tailored towards your goals, your body type, your activity level. I will teach you how to nourish your body without restriction so that you can build a lifestyle that works for you. You can go and check it out. Macro accounting made simple.com again, macro can be made simple.com or just tap the link in the show notes to get started today. And if you want to stay consistent with your fitness routine without the overwhelm. My Julie app is packed with dumbbell workouts resistance workouts that you can do again at home, at the gym, traveling and your parents in laws like wherever you are, whether you have 30 minutes, you have 60 minutes. I've got you covered with these effective, feel good workouts that honor your body and keep you progressing so you can go to sale. That's as elite which Slate.com. Or you can click the link in the show notes to get 50% off your first month as a brand new subscriber. Or if you are a current subscriber and want to upgrade, there is a sale on the annual plan as well. Together, though, those tools are really going to help you feel strong, confident and in control. No matter what this life or this holiday season in particular throws your way. All right. I got you. I hope that this was encouraging for you. I hope that this gave you some kind of moments. If you have a friend, a coworker or someone in your life that you feel like would really benefit from this episode or this podcast in general, I just ask that you share it out. You can copy the link, send it to a friend. You can also screenshot this and post it up on your Instagram story, but that is all that I have for today's episode. I love you so much. I mean it and I'll talk to you in the next one. All right, sister. That's all I got for you today. But I have two things that I need you to do. First thing, if you are not already following me on the ground, be sure to do so, Julie. A lot better. Yes, it's with an name medal for that daily poser about real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing, be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world. And I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace Israel because you're worth it. [00:00:00]