Thanksgiving brings together comfort food, celebration, and a table full of dishes that rarely show up at any other time of year. It is also the day many people notice the “blood sugar rollercoaster” most clearly: larger portions, extra desserts, later meals, and less movement. You do not need to restrict yourself or pass on your favorite foods; with a few thoughtful strategies and one metabolism-supportive tool, you can enjoy the day and still feel well afterward.
Start the Day Strong
Skipping meals to “save calories” for later in the day usually backfires. Arriving at Thanksgiving dinner under-fueled tends to lead to:
- larger blood sugar swings
- stronger cravings
- faster eating
- strain on insulin signaling
Have a savory, protein-heavy breakfast or early lunch (e.g., eggs, Greek yogurt, chicken sausage, avocado). Keeping your glucose response gentler earlier in the day can make the rest of the afternoon feel more stable.
Move to Boost Metabolism
A brief walk before and/or after your meal can make a significant impact on your glucose levels. Muscle contraction helps move glucose out of the bloodstream in ways that do not rely solely on insulin, which is exactly what you want after a large holiday plate. Even a slow 10–15 minute walk with family feels good and can help reduce the post-meal spike. If it's rainy, a dance party or game of Simon Says is a great way to get moving inside.
Use the Rule of Thirds
For more stable blood sugar without turning Thanksgiving into a math exercise:
- 1/3 protein (turkey or ham)
- 1/3 fiber-rich vegetables (green beans, Brussels sprouts, salad, roasted carrots)
- 1/3 favorites (mashed potatoes, stuffing, rolls, mac and cheese)
You still enjoy everything, but the protein and fiber slow digestion enough to reduce the sharp spikes that leave you tired or foggy later.
Hack your Glucose by Eating in the Right Order
Jessie Inchauspé (“The Glucose Goddess”) explains that eating veggies or protein before carbs blunts post-meal glucose spikes, a pattern supported by research showing that food sequencing—non-starchy vegetables and protein first, carbohydrates last - reduces glucose and insulin responses (Shukla et al., 2015; Tricò et al., 2019).
(credit: https://www.instagram.com/glucosegoddess/)
Consider Berberine as Metabolic Support
Here is where you can introduce your product in a low-pressure way. Berberine has been studied for its effects on insulin sensitivity, AMPK activation, and healthy blood sugar regulation. Human studies suggest it can support:
- steadier post-meal glucose
- more efficient insulin signaling
- healthier triglyceride and cholesterol patterns
- better metabolic flexibility
If there is any day when you feel the difference between a smooth metabolic response and a chaotic one, it is often Thanksgiving dinner. This is one reason some people use berberine around their largest meals, not as permission to overeat, but as an added layer of support for a more stable response.
Note: Most people are not aware that standard berberine is absorbed poorly, which is why typical doses are so high. The version in BerbElite is formulated for better uptake, so you can access the metabolic benefits with fewer of the usual digestive issues.
Give dessert some space
There is nothing wrong with dessert, but eating it immediately after a large meal stacks another glucose surge on top of the first. Waiting 45–60 minutes gives your body time to work through the initial wave. For an extra benefit, pair dessert with a short walk or a cup of tea to slow absorption.
Hydrate
Large meals pull water into the digestive tract. If you already lean toward mild dehydration, this can contribute to blood sugar swings, headaches, and fatigue. A glass or two of electrolytes earlier in the day can help reduce the risk of an evening energy crash.
Stay Focused on Gratitude
Thanksgiving is one meal; what matters more is how you eat and live the next day and throughout the season. Feelings of shame raise cortisol, and cortisol can drive higher glucose, cravings, and disrupt your sleep. Gratitude, connection, and relaxation tend to have the opposite effect, helping calm the nervous system and indirectly supporting metabolic health.
Here at Mara Labs, we are grateful for YOU and the opportunity to be a part of your health for generations to thrive.
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