Holiday Recovery
In brief
Section titled “In brief”- Holidays can temporarily dysregulate blood sugar, fluid balance, sleep rhythm, and digestion
- You can become more stable again within 24-72 hours with the right approach
- Focus on: electrolytes, protein, exercise, and sleep rhythm
- Take at least a 48-hour alcohol break
- A nighttime eating break of 12-14 hours helps your digestion
- Full recovery of your basic routine takes 1-2 weeks
What you often notice
Section titled “What you often notice”After the holidays you may experience:
- Bloated feeling, irregular bowel movements, heartburn
- Headache, thirst, foggy head, irritability
- Poorer sleep or waking up early
- More cravings for sweets or snacks
- Stiffer joints or more restlessness in the body
Recovery in steps
Section titled “Recovery in steps”Step 1: today (12-24 hours)
Section titled “Step 1: today (12-24 hours)”| Action | Explanation |
|---|---|
| Electrolytes + drinking | Spread 2-3 liters of fluid. Preferably add sodium (and optionally potassium/magnesium) |
| Protein-rich start | 25-35 grams of protein at the first meal, with vegetables/fiber. Today: unprocessed, little sugar, no late snacks |
| Exercise | 20-30 minutes walking (preferably outside) |
| Sleep rhythm | Get up at your normal time and get 10-15 minutes of outdoor light within 1 hour of waking |
Step 2: tomorrow and the day after (24-72 hours)
Section titled “Step 2: tomorrow and the day after (24-72 hours)”- 48-hour alcohol break
- 12-14 hour nighttime eating break (for example, 7:30-8:00 PM until 8:00-10:00 AM)
- Meal order: vegetables/fiber first, then protein, then starch or something sweet
- Sleep priority: 7-9 hours of sleep opportunity; last hour little screen time and a cool, dark room
Step 3: this week (days 3-14)
Section titled “Step 3: this week (days 3-14)”- Back to basics: 2 main meals with vegetables and sufficient protein. Limit ultra-processed snacks (fat + sugar + salt)
- Anchor day (1-2 times per week): no alcohol, whole foods, relatively low-carb, early daylight, to bed on time
- Training: days 1-2 easy; from day 3 build back up to strength/interval if you wake up recovered and your resting heart rate is normal
TKB-friendly recovery variant
Section titled “TKB-friendly recovery variant”If you apply therapeutic carbohydrate restriction (TKB), 2-3 extra strict days can help:
- Protein + vegetables + healthy fats
- Temporarily eliminate alcohol, desserts, and bread/pasta/rice
- Broth or electrolytes, especially with lower carbohydrate intake
Optional support
Section titled “Optional support”Some people use magnesium during this period. This isn’t suitable for everyone (interactions, gastrointestinal complaints, liver or kidney problems).
Only consider this if you know it, tolerate it well, and it fits your situation.
When to be extra alert?
Section titled “When to be extra alert?”Checklist
Section titled “Checklist”- Electrolytes + sufficient drinking
- Protein-rich meal, whole foods
- 20-30 min walking outside
- To bed on time, dark bedroom
Next 48 hours
Section titled “Next 48 hours”- No alcohol
- 12-14 hour nighttime eating break
- Vegetables first, then protein
- Morning light as a fixed habit
Veelgestelde vragen
How quickly do I recover after the holidays?
With the right approach, you can become more stable again within 24-72 hours. Full recovery of your basic routine usually takes 1-2 weeks. Focus on hydration, protein, sleep, and exercise.
Why do I feel so terrible after the holidays?
This often comes from a combination of alcohol, sugary foods, late light exposure, disrupted sleep rhythm, and less recovery time. Your body responds with dysregulation of blood sugar, fluid balance, and digestion.
What should I eat after an indulgence?
Start with a protein-rich meal (25-35 grams of protein) with vegetables and fiber. Eat unprocessed foods, little sugar, and no late snacks. Vegetables and fiber first, then protein, then starch.
How long should I avoid alcohol after the holidays?
Take at least a 48-hour alcohol break to let your liver and digestion recover. This also helps improve your sleep quality.
Does fasting help after the holidays?
A nighttime eating break of 12-14 hours (for example, 7:30 PM to 8:00 AM) can help. This isn't strict fasting, but gives your digestion rest. Combine with adequate protein during the day.
When should I see a doctor after the holidays?
Contact a doctor for persistent vomiting, severe abdominal pain, black stool, shortness of breath, chest pain, confusion, or with diabetes if you have repeated hypos or hypers.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.