HOLIDAY TIPS: How to Prevent Weight Gain Without Dieting, Be More Present, and Conduct a “Past Year Review”

The holidays are here, and while they are meant to be a time of joy and connection, they often bring along digital distraction, fear of overeating, and anxiety about the impending New Year.

In this short and sweet episode, Andrés Preschel breaks down the three most important themes for navigating the holiday season intentionally. You’ll learn how to optimize your physiology to enjoy family meals without the guilt, how to create a digital barrier to ensure you are truly present with your loved ones, and exactly how to execute a "Past Year Review" to set yourself up for massive success in the year ahead.

Discover your science, optimize your life, and enjoy your holidays.

In This Episode, You’ll Learn:

1. The Gift of Presence (Digital Detox Strategies)

• Why you should delete social media for the last week of the year (less than 2% of your life!).
• How to use "intervention" tools to break the dopamine loop and stop doom-scrolling.
• Tools mentioned: The One Sec app and Shift technology.

2. Preventing Holiday Weight Gain (Without Dieting)

• How to enjoy potlucks and home-cooked meals without "dieting" or counting calories.
• The Pre-Meal Protein Primer: Consuming 20-30g of lean protein (Greek yogurt, whey, lean beef) 30–60 minutes before a meal to suppress Ghrelin and boost GLP-1 (satiety).
• Fiber & Bitters: Why eating handfuls of dark leafy greens (arugula, spinach) before your meal slows gastric emptying and reduces glucose spikes.
• Food Sequencing: The correct order to eat your food to manage insulin response (Fiber/Protein first, Carbs last).
• The Postprandial Stroll: How a 10–15 minute walk after dinner pulls glucose into the muscles without insulin.

3. The "Past Year Review" (Strategic Planning)

• Why New Year's Resolutions often fail and what to do instead.
• A step-by-step guide to Tim Ferriss’s Past Year Review exercise.
• How to use the 80/20 rule (Pareto's Law) to identify the people and activities that bring you peak joy—and how to schedule them immediately.
• Creating a "Not-To-Do" list to eliminate the negative triggers from your life.
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🎯 Apply for Health Optimization Coaching
🔗 https://coaching.knowyourphysio.org/video1729359042808

Resources Mentioned:

• App: One Sec (Screen time intervention)
• Software: Shift (Focus and productivity)
• Book/Author: Tim Ferriss (Author of The 4-Hour Workweek)

Connect with Andrés:

• Instagram: @andrespreschel
• Website: Know Your Physio

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