Holiday Stress and Gym Performance: How to Keep Your Energy and Training on Track

For the sake of your nervous system, “less chaos and more protein” should be right at the top of your holiday wish list.

December hits and suddenly having a routine is just a dream. Your schedule is packed, there’s sugar everywhere, sleep gets unpredictable, and training starts looking negotiable.

The good news is that nothing is wrong with you. The holidays are simply a perfect storm for stress overload and your body reacts exactly the way it’s designed to. With a few simple shifts, you can support your nervous system, steady your energy, and stay consistent in the gym without burning out.

Let’s break it down.

Why Holiday Stress Feels Heavier Than Regular Stress

December often brings a little bit of everything.

• Less structure

• More social obligations

• More refined carbs, sugar, and alcohol

• Less sleep

• More emotional triggers

• Fewer “regular” meals

• Less recovery time

Disrupted routines increase perceived stress on the body and acute stress spikes cortisol, the hormone that keeps you alert but also drains you if it stays elevated over a longer period of time (NCBI).

Pair that with unstable blood sugar from holiday eating patterns, and you get the classic seasonal combo of 'wired but tired'.

How Stress Impacts Your Training

This is the piece most people don't want to acknowledge.

When cortisol is elevated:

• Muscle recovery slows

• Sleep becomes lighter

• Blood sugar becomes more volatile

• Appetite increases

• Cravings intensify

• Strength can temporarily drop

Studies show that elevated cortisol reduces muscle protein synthesis, which impacts repair and performance (NCBI). Stress also influences glucose regulation, leading to more crashes and cravings (NCBI).

So if you’re wondering why you're suddenly triple checking your math because your lifts are feeling extra heavy... it might actually be your nervous system hitting a wall.

Signs Your Nervous System Is Overloaded

A few red flags:

• Mid-day energy crashes

• Poor or disrupted sleep

• Feeling “tired but wired” at night

• Irritability or lower motivation

• Slow recovery or unusual soreness

• Increased cravings

• Difficulty hitting weights that normally feel fine

• Higher resting heart rate or lower HRV (NCBI)

If a few of these sound familiar, your nervous system is likely asking for a holiday reset of its own.

Nutrition Strategies That Build Stress Resilience

This is where your nutrition choices can make a huge difference, without giving up the holiday fun.

1. Prioritize protein earlier in the day

Protein can help stabilize blood sugar and improve satiety.

2. Keep your meals regular

Skipping meals can shift cortisol patterns, potentially impacting metabolic regulation. Holiday stress + meal skipping = blood sugar rollercoaster.

3. Focus on mineral-rich foods

Magnesium supports the parasympathetic nervous system. Think leafy greens, pumpkin seeds, black beans, and cacao.

Potassium helps regulate fluid balance and energy. Think potatoes, avocado, bananas, and oranges.

4. Pair holiday treats with protein or fat

This slows glucose spikes and helps prevent the post-cookie energy crash.

5. Stay hydrated (before the events)

Even mild dehydration increases perceived stress and fatigue (NCBI).

Small choices create stability, especially during a chaotic month.

Simple Nervous System Tools for a Busy December

These are quick, effective, and best for those who don't want to see 'meditate' on the list:

• A 5-minute breathing practice with cyclic sighing technique to calm your system (NCBI)

• Five minutes of morning sunlight

• One “non-negotiable movement” daily (walk, stretch, or gym class)

• A warm dinner to support parasympathetic activity

• Going to bed 30 minutes earlier than usual

These small adjustments help shift your nervous system from “constant alert mode” into steady presence.

Training Smart During the Holiday Rush

The goal in December doesn't need to be hitting PRs.

It can be to stay consistent enough that January feels like a continuation and not a complete reset.

A few guiding principles:

• Strength training does more for stress resilience than extra cardio

• Maintenance is a win this month

• Short workouts still count

• Consistency beats intensity

• Showing up matters more than perfect performance

Your body isn’t looking for perfection, it’s looking for steady support.

A Supportive Wrap-Up

Holiday stress is normal. Your energy dips are normal. Your nervous system is responding to an overstimulating season.

When you support your body with steadier nutrition, intentional training, and a little nervous system care, the holidays become less draining and more enjoyable.

Your January self will thank you for not ghosting your protein, your sleep, or your strength.

If you want help crafting your nutrition or energy strategy this month, check out my free Elevate Your Energy Guide or reach out to me directly. I love helping our community feel grounded, fueled, and strong.