228. Holiday Weight Gain Explained: Alcohol, Cortisol and Sleep

The Ultimate Human with Gary Brecka

Gary Brecka

Health & Fitness

4.8 • 3.1K Ratings

🗓️ 18 December 2025

⏱️ 10 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

That glass of wine at the holiday party isn’t just adding calories, it’s telling your liver to completely abandon fat metabolism until every trace of alcohol is cleared from your system. In this episode, I’m going to pull back the curtain on why alcohol is one of the biggest factors working against your holiday health goals, along with the effects of ultra-processed foods and stress. What’s your biggest struggle with staying on track during holiday events? Join the Ultimate Human VIP community for Gary Brecka's proven wellness protocols! https://bit.ly/4ai0Xwg Thank you to our partners H2TABS: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg BODYHEALTH: “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV BAJA GOLD: "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa COLD LIFE: THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp WHOOP: JOIN AND GET 1 FREE MONTH!: https://bit.ly/3VQ0nzW AION: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD A-GAME: “ULTIMATE15” FOR 15% OFF: http://bit.ly/4kek1ij PEPTUAL: “TUH10” FOR 10% OFF: https://bit.ly/4mKxgcn CARAWAY: “ULTIMATE” FOR 10% OFF: https://bit.ly/3Q1VmkC HEALF: 10% OFF YOUR ORDER: https://bit.ly/41HJg6S RHO NUTRITION: “ULTIMATE15” FOR 15% OFF: https://bit.ly/44fFza0 GOPUFF: GET YOUR FAVORITE SNACK!: https://bit.ly/4obIFDC GENETIC METHYLATION TEST (UK ONLY): https://bit.ly/48QJJrk GENETIC TEST (USA ONLY): ⁠https://bit.ly/3Yg1Uk9 Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo X: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps 00:00 Intro of Show 02:30 Alcohol as a Toxin in Your Body 03:42 Ultra-Processed Foods Making You Hungrier 04:16 Stress Raising Cortisol 04:40 Hydration to Combat Inflammation 06:24 The Alcohol, Sleep, and Whole Foods Strategies 08:23 Join the TUH VIP Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions. Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered promotional in nature. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

Click on a timestamp to play from that location

0:00.0	Thanksgiving through New Year's is basically eight straight weeks of office parties, family dinners,
0:05.0	holiday cocktails, dessert trays, and late night eating.
0:08.0	If you're like most people, you're going to gain weight.
0:11.0	This year, it's going to be different because I'm about to show you exactly how to enjoy the holidays without spending the first quarter of the next year trying to recover.
0:19.0	You'll probably be surprised to know that a lot of
0:21.7	holiday weight gain isn't driven by eating more calories. I mean, yes, you're probably eating more
0:27.1	calories, but that's not the whole story. There are specific things happening during the holidays
0:32.0	that make it almost impossible for your body to burn fat, even if you're trying to stay disciplined.
0:37.3	You don't have to be perfect. You're going to have dessert. You're going to enjoy your mom's
0:41.0	cooking. But if your baseline is real food, those indulgences won't wreck you. You don't have to
0:46.0	choose between showing up for the people you love and feeling good in your own skin. You just need
0:50.5	to know what's working against you and what you can do to enjoy the holidays without coming out several pounds heavier.
0:56.7	I'm giving you a set of simple, non-negotiable strategies that will let you enjoy the season without spending January trying to undo all that damage.
1:04.4	And I promise you you'll never approach the holidays the same way again.
1:23.7	You're about to walk into the hardest stretch of the year to stay on track with your health.
1:28.1	Thanksgiving through New Year's is basically eight straight weeks of office parties,
1:33.5	family dinners, holiday cocktails, dessert trays, and late night eating. If you're like most people,
1:38.2	you're going to gain weight. This year, it's going to be different because I'm about to show you exactly how to enjoy the holidays without spending the first quarter of the next year trying to
1:43.2	recover. The real key to avoiding holiday weight gain is understanding what's actually happening to your body during this season
1:49.9	and having a plan that lets you enjoy yourself without completely derailing your progress.
1:54.9	You don't have to choose between showing up for the people you love and feeling good in your own skin.
1:59.4	You just need to know what's working
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Gary Brecka, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Gary Brecka and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.