Handling Holiday Triggers

I’ve always loved the holidays. But they can be difficult too. We can put a lot of stress on ourselves to make everything perfect for everyone!

In my experience, the holidays are actually a bit like a magnifying glass. Everything you are usually dealing with becomes heightened. So for example, if you are dealing with grief or loss, it can be magnified during the holidays. Or if you’re dealing with loneliness, it can be magnified. Food temptations are everywhere. Alcohol is everywhere.

So today Marchelle and I wanted to talk about some of the common triggers that come up for people as they are trying to navigate their way through the holidays… tune in as we give you tips and strategies to make sure this holiday is a good one for you!

Episode Highlights:

3:54 Holidays are a little bit like a magnifying glass. Everything that you are dealing with typically becomes heightened at the holiday season. If you're dealing with grief or loss it can be magnified during the holidays, or if you're dealing with loneliness, it can be my magnified. And then of course there's magnification of food. Food temptations are everywhere, and alcohol is everywhere.

7:34 Have a conversation with the people that you've considered to be ‘food pushers.’ Have a conversation with them in advance and let them know that you've discovered that holiday treats are actually making you sick and you want to avoid them this year. You'll be politely declining those kinds of treats. That doesn't mean that you don't love them or anything like that. It just means that you're trying to protect your physical body from harm.

28:23 Make sure that you follow your normal routines as much as possible. This can be really sort of challenging if you are entertaining house guests, or if you are a guest in someone else's home but do the best you can to get the sleep that you need. Make sure you're eating regular meals. Don't be skipping any meals, drink plenty of water.
Do the best you can to stay consistent because the more consistent you are with your routine, the more empowered you're gonna feel. And, the more control you'll have over your thoughts and the better you're gonna feel.

--- Full Raw Transcription Below ---

Dr. Angela Zechmann (00:00):

You are listening to the, keep the weight off podcast with Dr. Angela episode number 47.

Introduction (00:07):

Welcome to The Keep The Weight Off podcast, where we bust all the dieting myths and discover not just how to lose weight, but more importantly, how to keep it off. We go way beyond the food and we use science and psychology to give you strategies that work. And now your host, Dr. Angela Zechmann.

Dr. Angela Zechmann (00:27):

Hey, welcome to the podcast, everyone. It is December 22nd. And for those of us who celebrate Christmas, there are only a few days left. how are you doing Marchelle?

Marchelle (00:42):

Oh, I'd have to say I'm a little stressed.

Dr. Angela Zechmann (00:44):

this is always a kind of a crazy time. Isn't it. Now I don't wanna assume

Marchelle (00:48):

Last minute to do anything. So yeah.  

Dr. Angela Zechmann (00:50):

Well, we don't wanna assume that everybody who's listening to the podcast celebrates Christmas because not everybody does, but it is kind of a crazy time for those of us who do celebrate Christmas. So I was thinking, you know, I I'm imagining if you're listening to this podcast, hopefully you're doing something fun while you're listening. Right. Perhaps you're driving to get some shopping done, or perhaps you're taking a jog or perhaps you're wrapping gifts, or I always like to imagine, you know, the fun things that people are doing or how they're listening to the podcast. Maybe, maybe it's more like task oriented, like folding laundry or doing dishes or something like that, or maybe decorating. I don't know. I just think it's fun to imagine all of our listeners out there in podcast land, listening to listening to us. And, you know, it's, it's interesting because I've always loved the holidays always, but I also realize they can be really difficult too.

Dr. Angela Zechmann (01:53):

We can put a lot of stress on ourselves and especially those of you podcast listeners who are women, we, and to put a lot of stress on ourselves to make everything perfect for everyone. I know I am very, very guilty of that when my kids were little, I always wanted to have the holiday decorations up. I wanted to get the perfect gifts. I wanted to make the perfect holiday meal. I just wanted everything to be per perfect. Like I was the Christmas perfectionist it was fun, but really it was pretty stressful. And, you know, sometimes it could become this big production. It would take me a few days to recover from it afterwards. were you a holiday perfectionist when you had little kids?

Marchelle (02:43):

oh, I'm kind of a Grinch when it comes to oh, like decorating and stuff, because, so I have a mother that really, really goes over the top for the holidays and yeah. And she, yeah, she, and like you said, everything is perfect and yeah. We have all these holiday traditions, so I've sort of always just followed suit and just done her Christmas thing and didn't really ever do anything on my own. And whenever I decided, you know, I wanted to, you know, when I grew up and I had kids mm-hmm whenever I was like decorating or having to do it, or like the holidays would come around and I'd start just feeling the pressure of like having to go get the tree and decorating all I would be thinking is it's gonna be so much work to take all this down . And so, so yes, I'm, I'm kind of a Grinch when it comes to oh, to Christmas decorating and, and all of, you know, the, the fuss. I always do all my shopping on Christmas Eve. Oh,

Dr. Angela Zechmann (03:44):

Do you? yep.

Marchelle (03:48):

Oh, good for you. I mean, it makes it a lot more fun and a lot more stressful.  

Dr. Angela Zechmann (03:54):

That's funny. Well, you know, in my experience, holidays are a little bit like a magnifying glass. So everything that you are dealing with typically becomes heightened at the holiday season. So for example, if you're dealing with grief or loss it can be magnified during the holidays, or if you're dealing with loneliness, it can be my magnified. And then of course there's magnification of food. food temptations everywhere, and alcohol is everywhere. So today I wanted to talk about some of the common triggers that come up for people as they're trying to navigate their way through the holidays. So the first thing I talk about is you know, like the holiday food pushers, you know, those people who offer you a food treat and really seem to enjoy watching you eat it. Right. And you just kind of feel guilty for saying no to them. It can be something that's really difficult to handle. You know, it's interesting because I was just texting with my sister and she's like, I was going to send you some of our gingerbread cookies. And then I thought, eh, you're probably not gonna eat 'em so it's interesting. So I have an interesting way to reframe this, right? What if they're not actually food pushers per se? What if they're just people who wanna see you happy and you've trained them, that food makes you happy. Have you ever thought about it like that?

Marchelle (05:35):

I don't really know. I don't know. Cause I, don't not really sure why. I mean like my husband's grandmother and my mother and a lot of the women in my family, like during the holiday season, they make like five kinds of fudge. Mm-Hmm, 30 different kinds of cookies. Mm-Hmm and all of the, I mean they, and they work so hard and spend so much time doing it and I'm have really no idea why they do it. Maybe it's traditional. I don't,

Dr. Angela Zechmann (06:04):

It's their way of making people happy, you know, it's their way. It's love. Remember these it's so yeah, these foods give people, dopamine hits and they make you happy. So and then, you know, if, if you've been indulging over the years and over the years and thanking them for it and all of that, well, of course they're gonna repeat the behavior. Like you trained them right,

Marchelle (06:28):

Right. I mean, and this has become tradition too, cuz like the holiday, you know, the sugar cookies, the frosted cookies that you make yeah. With, you know, all the cutout cookies and you, the kids and you know, it's just, it's, it's just a thing and it makes the holidays special or the gingerbread houses we used to make those mm-hmm all the candy and everything on them. Yeah. Yeah. Yeah. So it's, it's hard to sometimes break those conditions because it takes, you know, that memory out of holidays.

Dr. Angela Zechmann (06:56):

Well, I, I'm not gonna suggest that we necessarily need to break the traditions. Here's what I'm gonna, I just want to help our listeners reframe this. Cause I don't think that they're necessarily food pushers, per se. There are people who want to bring joy and they know that it's a tradition and they know that it's a joyful tradition, but let's say that we decided that we wanted to train them differently. Let's say we wanted to train them that candles make us happy than they'd be giving us candles. Right. does that make sense? Good idea.

Marchelle (07:34):

I love candles.

Dr. Angela Zechmann (07:34):

so, so that's what I, that's what I wanna suggest. So if you are listening to this before any holiday gathering, you could have a conversation with the people that seem to be, that you've considered to be food pushers. You could have a conversation with them in advance and let them know that you've discovered that holiday treats are actually making you sick and you want to avoid them this year. So you'll be politely declining. Those kinds of treats. That doesn't mean that you don't love them or anything like that. It just means that you're trying to protect your physical body from harm. Right? It can feel challenging to make your wishes known in advance like this, but in my experience, people really appreciate your candor. I've had people say things to me like, well I don't eat blah, blah, blah, or you know, here's, here's my expectations for how this is gonna go. And I actually really appreciate it when people do that. And so imagine that the other person is going to appreciate your letting them know authentically. What's true for you.

Marchelle (08:45):

So I was just like thinking about this and I feel like, well, I guess, especially before I started working with you, mm-hmm, you know, the last 10 years before that I, and I, and I'm pretty sure that the rest of my family is unaware of this, but I don't think that we were aware of the harm that eating all this sugar would do to us. I, you know what, I, you know what I mean? Yep. So it just wasn't even the, on about, it was just like, wow, look at the beautiful fudges that I made and, and the beautiful cookies and, and we eat them and there was, and there was no thought of like negativity to that, like, right. Hey, I'll eat, I'll eat, 'em eat and eat 'em and the kids would eat them and then we'd have our stockings, you know, full of candy. And and like I said, the gingerbread, how houses, and we just, there was no thought behind, you know, like the damage that eating all of this stuff could do to your health. And now that, that I've become aware of this, I've like such a different outlook on it. But I think the rest of my family does not yet work

Dr. Angela Zechmann (09:52):

With you. They

Marchelle (09:53):

Don't work with you. So they don't, they don't know this stuff. Yeah. So they're still stuck in, you know, the mm, the way of thinking of mm-hmm you know, all of these beautiful things they make. And like you said, it's, it's out of love. Mm-Hmm so I think just getting, and it's hard because you, how my, how do I tell my, you know, my grandmother or my, my mom, you know Hey, don't make that stuff in any more because it's toxic and it's gonna kill you. it's gonna give you diabetes. You know what I mean? That's a hard conversation to have with,

Dr. Angela Zechmann (10:23):

It can be, it can be hard. So, you know, it's imagine we used to give, like when I was a kid and I'm gonna really date myself this is before we knew how harmful cigarettes were, we would give our aunts and uncles, we would make ceramic Ash trays in girl Scouts. And then we would give our aunts and uncles, Ash trays for Christmas. Everybody smoked,

Marchelle (10:46):

Totally made Ash trays for my family when I was kid too.

Dr. Angela Zechmann (10:49):

Mm-Hmm . Yeah. And you would give people cigarettes for Christmas, you know, a carton of cigarettes was a really nice Christmas gift for somebody who was a smoker. Right. And this was even before all the cigarette taxes and they were now they're like crazy expensive. So, so right. I mean, basically what's going on right now is we are in the infancy of our understanding of what this stuff does to us in the same way that in the sixties and early seventies, we were in our infancy of our understanding about what tobacco products do to our health. So if you are someone who is trying to explain to your family members, how dangerous this stuff is, imagine how it would've felt for somebody who had discovered how toxic cigarettes were back in the sixties and early seventies, you know, so

Marchelle (11:43):

Right. You know, ads like good in the fifties were like pregnant women were smoking. It's like, it's not a big deal. And yeah. So I totally understand what you're saying about mm-hmm we just need to get the awareness out.

Dr. Angela Zechmann (11:56):

Yeah. And it will happen. It it's, it will happen, but it's just taking some time and we have a, you know, we've got the sugar industry that's completely against us and they're using, of course they're using the holidays as a way of, of pushing us to eat more sugar as well. So just be aware. I really think that the most important thing is that we are not standing in judgment of people who are you know, wanting us to have treats. There are some people who are food pushers, but I'm not sure that they're the major of people. I think the majority of people are just following traditions and they want other people to be happy. You know?

Marchelle (12:40):

Definitely. I agree.

New Speaker (12:42):

It can really help to reduce a lot of stress for you. If you just try to think of these people who like, you just want everyone to be happy around the holidays and then, and you say, no, thank you.

Dr. Angela Zechmann (12:56):

right. No, thank you. It's a complete sentence. Just no, thank you. So I hope that helps with the, with what we would, you know, what we would've considered to be food pushers.

Dr. Angela Zechmann (13:09):

The next thing that I want to address as a trigger is difficult. So the holidays can bring a lot of memories. Perhaps you suffered abuse as a child and the holidays are hard, or perhaps you're grieving the loss of a loved one, or perhaps there's been a recent divorce, or perhaps you're just feeling lonely. None of these emotions feel good at all. And then you see these commercials on TV and you hear all of these, you know, wonderful stories of people having so much togetherness and joy and love at the holidays. And the holidays just really highlight and magnify the difficult feelings that you have. And this can cause you to feel sorry for yourself and eat to comfort yourself.

Dr. Angela Zechmann (14:03):

So I just wanna address this because I have had some difficult holidays in the past and, and it can be really hard. And I think last year was, was really hard for a lot of people. I spent the entire holiday completely alone last year. Cause cuz of COVID like I was not going to be getting together with people. I just, I just said, no, none of it. I'm gonna be by myself. And it was hard. So I want to, I wanna teach you what to do if you do have some struggles with some difficult emotions over the holidays, because first of all, I want you to know you're not alone. okay. So I'm gonna teach you what I teach our students in the journey beyond weight loss membership, which is all about self-compassion. So the first thing you do, there's three steps to self-compassion.

Dr. Angela Zechmann (14:58):

The first thing is you just become present with yourself. So if you can, I want you to imagine that your spirit is coming out of your body and your watching yourself. And you're observing yourself from a witness position. This takes a shift in perspective. Do you, can you understand what I mean by that Marchelle? Do you get that?

Dr. Angela Zechmann (15:24):

Like you're shifting your perspective. …

Marchelle (15:25):

I would like what I see .

New Speaker (15:29):

Well you just ask yourself what emotion is this that I'm feeling and you ask yourself what am I, what are the physical sensations that I'm feeling? So you describe the physical sensations that you're feeling. Maybe there's like a empty feeling in your chest, or maybe your heart's beating a little bit fast or maybe, you know, you're feeling something in the pit of your stomach. So ask yourself, what are the physical feelings?

Dr. Angela Zechmann (16:00):

And then see if you can name the emotion that you're feeling. Just, you know, maybe it's sadness, maybe it's disappointment. Maybe it's loneliness may, maybe it's jealousy, maybe it's anger. Maybe it's grief, just naming the emotion can be really, really comforting. And the reason that that is is because when you're naming the emotion, you're using a different part of your brain to name the emotion than the part of your brain, that's actually feeling and generating the emotion. So it helps you to not be so identified with it. Does that make sense, right? Yeah. Yeah, it does. The second piece of self-compassion is to yourself that all people suffer. So remind yourself that you are not alone in your suffering. And the question I always like to ask myself is I wonder how many other people in the world are feeling like this right now.

Dr. Angela Zechmann (17:08):

It can be so comforting to know that you are not alone. That negative emotion is part of the human experience and that other people are feeling that emotion as well. When we, when we feel badly, we have this tendency to wanna isolate, but what can actually serve us really well is to reach out for connection. So call a friend or have a heart to heart, talk with a family member, talk to them about how much you miss your father, for example, or how the holidays seem to bring out feelings of loneliness. Don't worry about being a Debbie downer. You're not asking them to fix you because you don't need to be fixed. You're just reaching out for connection. Okay. So when you're feeling a negative emotion, there's nothing wrong with you and you don't need to be fixed okay. Does that make sense? Yes. Okay, good. Good. The last piece of self compassion is kindness. You wanna be very, very kind and gentle with yourself. You wanna treat yourself the way that you treat your own best friend, because you are your own best friend, whether you realize it or not. So kindness, kindness, kindness, kindness to self honey. I'm so sorry. You're feeling like this, honey. Everything's gonna be okay. We'll get through this. You, you just talk to yourself and you sort of parent yourself. Does that make sense?

Dr. Angela Zechmann (18:46):

Yes, those are the three steps. So just a little review. So the three steps of self compassion. If you notice that you're feeling a negative emotion, the first thing is to go into the witness position and observe yourself and name the emotion that you're feeling. The second step is to remind yourself that all people suffer and that there's nothing wrong with you. And that other people suffer as well and reach out for a connection with another person or other people. And then the last piece of it is kindness being super, super kind and gentle with yourself and being your own best friend. So that is how to manage negative emotions without eating your way through them. okay. Now you might still end up wanting to go eat something and if you have a slip it's okay. Do not worry about it. But I just want, I just want us all to remember. There are lots and lots of images in the media of people who are having all these perfect holiday celebrations and they really just set us up to think that if our holiday doesn't look like those people, then something is wrong and, but it's not, it's not wrong. Nothing has to be perfect. Your holiday can be perfectly imperfect and be wonderful. So I would encourage all of our listeners to just relax a little bit and take it easy. And remember that perfection isn't necessary.

Marchelle (20:21):

I think that's such good advice because I know that social media and you know, all those kind magazines and all that. Yeah. They really portray this picture of this perfect or what, you know, what everybody should have and none of it's real. Yeah. And I haven't, I mean, I haven't seen a single person that actually has a Christmas or a holiday or gets through a holiday that looks like the holiday that's in, you know, the Martha Stewart magazine and I, I certainly haven't and I, that's why, I mean, it is really important for people to know like, whatever you're doing is, is okay. Mm-Hmm you know, it doesn't have to look like somebody else's and sometimes, you know, I've had a lot harder holiday and other, some of them have been perfectly magical mm-hmm and easy. And others have been really, really hard because of, you know, grief and loss mm-hmm and I've just had to get through it in different ways. Yeah. And yeah, try sometimes I've ate through it, some of it, and sometimes I haven't it's, you know? Yeah. We all try to do our best and exactly my, my biggest trigger is just the temptation just because it's not typically there, you know, all, all the time and, and holidays, you know…

Dr. Angela Zechmann (21:40):

Special holiday foods right there.

Marchelle (21:41):

Yeah. It's right in front of you. , it's just, it's just the temptations that I have to deal with. I don't seek it self typically it's you know, I just, you know, run across like at a holiday party or at, you know, somebody brings you a basket mm-hmm and so that's, that's just, I that's hard, but yeah.

Dr. Angela Zechmann (22:01):

Well, you know, what I would recommend that you do is to think about just make choices in advance to the best of your ability when it comes to food, just make choices in advance. So if you know that there's gonna be a special a special dessert or special holiday treat, maybe it's your grandmother's fudge or whatever it might be. As long as you don't have a brain, that's crazy triggered with sugar like mine you know, plan to have a little treat plan, to have a little something. If you do have a brain that's crazy triggered like mine, then you have to think about that. like, like if I were to eat my mother's Russian teacakes I would, I would go absolutely nuts, probably. So I would have to plan, okay, I'm gonna have one and then I'm done and no more. And I would have to kind of like rehearse myself, rehearse that in my head. And then I would plan to have cravings for the stuff for the next three or four days, maybe longer, because those are just huge trigger foods for me. So, yeah. Right. Yeah.

Dr. Angela Zechmann (23:13):

Okay. I want to also talk about some of these expectations that we have about other people. I got into trouble with this one year because I, I was trying to manage everybody else's feelings around the holidays. oh, I totally do that. I was trying to make sure that everybody else was having the perfect Christmas, you know, and what I want us to remember is that everyone else is having all of their own thoughts and feelings about the holidays and what it means, and you don't wanna get involved in their experience. And the reason is because what they're gonna experience is completely dependent on what it is that they're thinking. And you have absolutely no control over what anybody else thinks. Isn't that interesting. All you have control over is what you are thinking. So this is a powerful understanding, and it works not just at the holidays, but at any time, because if you try to control what other people think your, your well you're messing around in, in something that's not your business really.

Dr. Angela Zechmann (24:22):

Okay. you have no control what anybody else thinks, which means, and because our thoughts drive our feelings, you have no control over how anybody else feels either. Okay. So keep all of this in mind. As you're moving through the holidays, they're gonna think what they wanna think, and they're gonna feel, however it is that they feel. And none of that is really in any of your business. So if you think about it like this, it might make sense to sit down with a piece of paper and choose your thoughts in advance. Okay. Figure out how you wanna feel about the holiday and choose thoughts that will allow you to feel that way. So for example, if you wanna feel love at the holiday, what thoughts would allow you to feel love? Just think about that. If you wanna feel this is, this is joyful. Yeah. If you wanna feel joyful, what thoughts are gonna allow you to feel joyful and don't worry about anybody else, let them pick their thoughts. Most people aren't gonna consciously do this. They're just gonna think whatever they think and feel, however they feel they're not conscious about it at all, but you wanna be conscious about it. You choose the thoughts, choose first, the feeling that you wanna feel and then ask yourself what thoughts will allow me to feel that feeling. Okay. So

Marchelle (25:47):

That kinda a hard one for me, because also, you know, during the holidays I do a lot of charity work or, you know, volunteering or oh, good for you. Yeah, I mean, it's just, I guess I just grew up doing that and then mm-hmm, you know, and got involved in a community that did it. Mm-Hmm also worked with other doctors that we would all get together and doctors and nurses and medical, we would all get together and, you know, and put stuff together for a certain organization mm-hmm . But, or, or helping the less fortunate cuz you know, mm-hmm we do that during the holiday season, we, you know, or generous mm-hmm and but that also comes with like this feeling of yeah. Trying to fix other people, you know, mm-hmm or make them happy.

Marchelle (26:38):

Like for instance, you know, I have some next door neighbors and they're struggling and you know, they have three little kids and I wanna just fix it. I want them to be okay. So I wanna mm-hmm you know, and so then I start focusing on them and how I'm going to, you know, make everything better and I'm gonna get it's the gifts and, and mm-hmm I get distracted. So, so it's, it's kind of that's, that's a hard one for me just because feeling like you wanna help other people out mm-hmm mm-hmm during the holiday season, cuz we're supposed to be generous mm-hmm it's it could take the direction of yeah. Yeah. Trying to like manage other people's feelings around you. Mm-Hmm mm-hmm you know, or if like any of my family members are having a hard time, you know, through the holidays and I wanna, you know, want them to be happy. So I wanna fix that mm-hmm and yeah. And then it, you know, and that can lead to a whole lot of extra yeah. Unnecessary stress and yeah, probably some emotional eating. And so, yeah, so this, this is a, this is a good one. This is something to think about.

Dr. Angela Zechmann (27:39):

Yeah. So if you, if you want to be generous, if you wanna feel generous at the holidays, then you can be generous, but just don't try to manage their reactions or their thoughts about it. Makes sense. Yeah. You do it for you, you do it for you then however, they respond now in all likelihood they're gonna be very appreciative, but they might not. So, but you do what you, you do, you so that you can have a feeling of generosity and and then let them be them. That's the best way to live, you know? Right. Yeah.

Dr. Angela Zechmann (28:23):

So I have have a couple of other pieces of advice. And the first one is to just make sure that you follow your normal routines as much as possible. This can be really sort of challenging if you are entertaining house guests, or if you are a guest in someone else's home but do the best you can to get the sleep that you need.

Dr. Angela Zechmann (28:46):

That is huge … sleep - sleep. Make sure you're eating regular meals. Don't be skipping any meals, drink plenty of water. It's easy to blow off your routines when you're traveling, but do the best you can to stay consistent because the more consistent you are with your routine, the more empowered you're gonna feel. And the more control you'll have over your thoughts and the better you're gonna feel.

Dr. Angela Zechmann (29:15):

And then my, my last piece of advice is around alcohol and it's not really gonna be any different than my usual advice around alcohol, which is to decide ahead of time. Okay. alcohol can turn off your prefrontal cortex. Remember that's the part of your brain that knows about your future . So then your caveman brain is gonna be in charge or your primitive brain, and you're just gonna keep drinking or you're gonna be what happens for me is if I have more than about two glasses of wine, I'll start eating way more than I ever plan to. So my recommendation is to just plan it ahead of time. Okay. So I always, you know, plan to just have a little bit you, can you, however you wanna do you, my only suggestion is that you do it consciously. So thinking about who you are becoming. Okay. So Marchelle, did you have any other comments at all?

Marchelle (30:13):

No. It's a lot of really great stuff to think about. Just it is a whole different perspective on yeah. But see, I'm learning all this stuff, but the rest of my family's not, so it's, it's just a,

Dr. Angela Zechmann (30:27):

But you know what? They don't have to because you don't have to manage them.  

Marchelle (30:31):

No, I don't have to manage them, but I do have to be around them. Yeah. So I'm just like here in my head trying to think, you know, how am I gonna have these conversations? Like, cuz now it's gonna be the time to do it. Yeah. Or you know, all of the platters of cookies start coming my way and yeah. You know, and all just all the stress. I don't know. I just think like the holidays have become more stressful for me than anything else. Yeah. Like you said, trying to make everything perfect and the perfect gifts for people or they're just the pressure to perform or you, you have to, you know, you are around a lot more people than usual going to parties. Mm-Hmm , you know, doing, doing that kind of stuff. And so it's turned into mainly just a stressor and I've always just covered that up with, you know, the eating and the drinking mm-hmm so a lot of good stuff to think about. So I'm gonna write my journal time. Yeah. Every day plan, make a plan, be consistent. Yeah. Yeah. And maybe things will be different this year.

Dr. Angela Zechmann (31:30):

Exactly. All right. Awesome. Well, that's all for today. So for all of our podcast listeners, I hope you have a wonderful holiday, whichever holiday you might be celebrating this season. And next week we will see you back with some tips on setting goals for the new year. So we will talk to you then have a great holiday. Everybody take care. Bye.

Closing (31:54):

Hey, if you really want to lose weight and keep it off for good, your next step is to sign up for Dr. Angela's free weight loss course, where you're going to learn everything you need to get started on your weight loss journey, the right way. Just head over to JourneyBeyondWeightLoss.com/freecourse to sign up. Also, it would be awesome if you could take a few moments and write a review on iTunes. Thanks! And we'll see you in Journey Beyond Weight Loss.

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Dr. Angela

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