November 12, 20024 | No 372

GILAD'S NEWSLETTER

Thank you for reading our newsletter.

Food for thought.

"There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will." — Epictetus

Follow Gilad

Follow Gilad

LIVE CHAT 
WITH GILAD

You are invited!

Join us for a live chat with Gilad on Thursday, November 21st, exclusively for Gilad on Demand members!

Not a member yet? No problem, we offer a 7-day free trial to Gilad on Demand.

Go to trygilad.com and get access to the chat and hundreds of workouts.

Ask Gilad

If you have a question for Gilad click the button below.

GILAD ON DEMAND

7- DAY FREE TRIAL

Get access to over 400 home workouts you can stream

on your TV and all mobile devices.

Never miss a workout!

After the trial you can continue for only $9.99/month.

No contract and no upsell!

CURRENT PROMOTION

FALL SALE

THINGS WE FIND INTERESTING

We enjoy sharing interesting findings with you and hope they pique your interest too. While we may not always endorse or agree with everything we share, we strive to provide information that can aid you in your pursuit of mental and physical wellness.

Holiday Health Hacks: Indulge Wisely, Feel Great!

The holiday season has rolled around once again, with New Year’s Eve on the horizon, ushering in a series of celebrations, family gatherings, and festive events. It’s a time packed with delicious food, holiday drinks, and lots of socializing—all of which make it easy to get off track from our regular fitness routines and healthy eating habits. For many, the holidays feel like a time to unwind, relax, and let go of the usual structure. And there’s no denying that it’s tempting to indulge when there are so many treats, dinners, and events to enjoy.

If you’re looking to find a balance this season—celebrating fully while also taking care of yourself—it’s definitely possible with a bit of intention and a few simple strategies. You don’t have to feel torn between having fun and staying on track with your health. With a few small changes, you can enjoy all that the holidays offer without feeling like you’re compromising on your goals.

The first thing to remember is to be mindful of your food and drink choices. It’s okay, even encouraged, to enjoy a good meal, savor a drink or two, and treat yourself to dessert. The secret is moderation. Instead of going all out at every meal, try to be thoughtful with portions and keep a balanced approach, even when you’re at a party or enjoying a special dinner. Aim to fill your plate with some healthier options when they’re available—vegetables, lean proteins, and whole grains are filling and provide a good balance to more indulgent treats. When you do go for a holiday favorite, really take the time to savor each bite and enjoy it without feeling rushed or distracted.

One trick that’s helped me keep my balance at holiday events is to avoid arriving too hungry. When you show up starving, it’s easy to overeat or go straight for the richest foods. If I know I’ll be attending a big holiday meal or party, I’ll have a small, healthy snack beforehand—maybe a handful of almonds, a piece of fruit, or a protein shake. This helps me feel more in control of my choices once I’m there. Another tip: start the event with a full glass of water. Hydration is especially important with all the seasonal drinks, and it can also help you slow down and pace yourself with food and drinks.

For many of us, the holidays are the one time of year when we get to enjoy those once-a-year treats, so it’s natural to want to indulge a little. Personally, I allow myself to sample foods that I wouldn’t usually have, but I set some boundaries too. I try to avoid anything that I know will leave me feeling sluggish, bloated, or just not at my best the next day. It’s a bit of a balancing act, but it’s worth it to feel good during the celebrations. And if I do end up going a bit overboard, I remind myself that it’s not the end of the world. This time of year is about celebration, and one night (or even a few) of indulgence isn’t going to erase all of my hard work.

I also like to keep in mind that the New Year is right around the corner, bringing new goals and resolutions. I want to head into January feeling energized and motivated, not weighed down or discouraged. Keeping up with some of my healthy habits helps me feel better overall and makes it easier to transition back to my regular routine. It’s all about finding a rhythm that works for you.

Exercise, too, can be challenging during the holidays. Between travel, family visits, and holiday events, your regular fitness routine might feel impossible to keep up with. If you’re staying home, it’s usually easier to maintain some version of your usual workout schedule. But if you’re traveling, staying active can feel tricky without access to your usual gym or workout space. One helpful approach is to do a bit of planning before you go. Look up local fitness facilities near where you’ll be staying, whether it’s a gym, yoga studio, or a nearby park. Many gyms offer day passes, and most towns and cities have parks or trails where you can go for a walk or run. And if you can’t find any facilities nearby, there are plenty of great workout videos online that you can do right from your hotel room or a guest bedroom—no equipment necessary. A few simple bodyweight exercises can be surprisingly effective and are a great way to stay active without needing much space or any gear.

Another tip is to incorporate movement into holiday activities. Invite family or friends for a walk after a big meal, play an active game with the kids, or suggest a group hike. This way, you can keep moving without feeling like you’re missing out on quality time. Even small bursts of movement add up, and they can help keep your energy up throughout the day.

In the end, the holidays are about joy, celebration, and connection. Staying active and making mindful choices can actually make the season even more enjoyable by helping you feel your best. With a little planning and some self-compassion, you can have a healthy, balanced holiday season that lets you enjoy all the special moments. So embrace the season, celebrate to the fullest, and remember to keep moving—you’ll thank yourself when the New Year comes around.

FROM SHOP.GILAD

FEATURED PRODUCTS

Berberine capsules offer a convenient and effective way to support your overall well-being with just 2 capsules a day. This formula is designed to help maintain normal blood sugar levels, promote heart health, and assist with weight management. Each capsule contains Granular Berberine Hydrochloride Extract, known for its ability to support normal metabolic functions and balance within the body.*

In addition to promoting normal blood sugar regulation, Berberine is widely recognized for its role in cardiovascular health. By supporting normal cholesterol levels and heart function, Berberine encourages a healthy heart and helps you maintain a balanced lifestyle. Whether you're looking to promote your heart health or simply manage your daily wellness, Berberine is a reliable option.*

For those looking to manage weight, Berberine is known for its potential role in supporting healthy metabolism and weight management. With regular use, this supplement helps keep you on track by promoting the body’s natural ability to maintain a balance, supporting your journey to better overall wellness.*

While Berberine offers valuable support for wellness, maintaining a healthy, active lifestyle with balanced nutrition and regular exercise is essential for achieving optimal health.

Berberine, like the antidiabetic drug metformin, is an activator of an enzyme (AMPK) that is involved in some beneficial anti-aging effects of calorie restriction.

Ingredients: Granular Berberine Hydrochloride Extract 97% (bark), Granular Berberine Hydrochloride Extract 8% (bark/root), Cellulose (vegetable capsule), MCC (microcrystalline cellulose), L-Leucine, Olive Oil.

Manufacturer's country: USA

Product amount: 60 capsules

Gross weight (lb/g): 0.2 lb / 90 g

Suggested use: As a dietary supplement, adults take two (2) capsules daily. For best results, take with 6-8 oz (177-236ml) of water or as directed by healthcare professional.

Warning: Do not exceed recommended dose. Pregnant or nursing mothers, children under the age of 18, and individuals with known medical conditions should consult a physician before using this or any dietary supplement. KEEP OUT OF THE REACH OF CHILDREN. DO NOT USE IF SAFETY SEAL IS DAMAGED OR MISSING. STORE IN A COOL, DRY PLACE.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Cold season is here!

STAY WARM WITH OUR NEW ZIP-UP HOODIES

SOCIAL MEDIA

Follow Gilad on Instagram. You never know what he will post next

MOTIVATION

Take a quick  break from your work and do this Plyometrics routine with Gilad to get your blood flowing and energy back!

If you have any comments about this newsletter feel free to comment below.