I’m infamously known by friends and family members for eating an entire family size Christmas pudding with extra cream all to myself on Christmas Day.

 

In fact, I buy an extra one especially while everybody else tends to have a sensible portion.

 

This might sound a little excessive, of course it is.

Although, it isn’t a reactionary choice, it’s simply a planned binge. 

A binge that often follows on from a damn hard workout with sprints and power cleans… A great way to feel positive for the entire day.

90% of the other days of the year (including most of the holidays), I’m strict in my nutrition. And that’s ok.

We all love a little sweetness in life, especially during the holidays.

But did you know that the more sugar you eat, the more likely you are to feel low and even show symptoms of depression?

Science has been uncovering how too much sugar impacts your brain and mood, and the findings are worth considering as we dive into Christmas treats.

Why Does Sugar Make You Feel Down?

Here’s the deal: when you eat sugary foods, your blood sugar spikes, giving you a short-lived energy boost.

But soon after, you crash—and so does your mood.

That’s not all.

Too much sugar can cause inflammation in your body, and studies show inflammation plays a big role in depression.

Then there’s your gut—high sugar diets mess with the balance of your gut bacteria, which are closely linked to brain health through the gut-brain connection.

So, while that extra slice of cake might feel comforting in the moment, it could actually be dragging your mood down in the long run.

How to Cut Back on Sugar (Without Cutting the Fun)

Christmas wouldn’t be the same without treats, right?

The good news is, you don’t have to say no to everything.

Here are a few ways to reduce sugar while still celebrating in style:

1. Opt for Dark Chocolate: Craving something indulgent? Swap milk chocolate for dark chocolate with at least 70% cocoa. It’s lower in sugar and packed with mood-boosting antioxidants.
2. Get Creative with Natural Sweeteners: Use honey, maple syrup, or stevia in your baking. They’re less processed and gentler on your blood sugar levels.
3. Make Fruit the Star: Serve up a gorgeous platter of fresh berries, pomegranates, and clementines. They’re naturally sweet and festive.
4. DIY Treats: Homemade desserts let you control the sugar. Try making your own cookies or cakes with honey or coconut sugar or other substitutes.
5. Stay Hydrated: Sometimes thirst disguises itself as a sweet craving. Keep sipping on water, herbal teas, or festive drinks like spiced apple cider (without added sugar).

The holidays are about joy, not sugar overload. By making a few mindful swaps, you can enjoy all the flavors of Christmas while keeping your mood and your health in check.

So, go ahead, savor the season, and treat yourself in ways that truly make you feel good.

Your mind and body will thank you!

Your coach,

Rupert Hambly