The Livelong Newsletter

Hi everyone,

Every Thanksgiving, we willfully brace ourselves for overstuffed bellies and long naps, but it doesn’t have to be like this.

Food is about gratitude (especially on Thanksgiving) and a few simple tips can create a gratifying meal that is nourishing, energizing, and delicious.

In this article:

• Why do I get so tired?

• The surprising role of blood sugar

• Easy upgrades to your favorite dishes

• And much more

Key Takeaways

• There are a handful of factors that make you feel lethargic after eating a big meal.

• The key to feeling good after eating is avoiding intense blood sugar spikes.

• Adding certain foods and spices can elevate traditionally unhealthy dishes to work with your biology.

Explaining the annual food ‘coma’

Whether it’s Thanksgiving or another big celebration, there are a few reasons that may explain why you feel like you need a long nap after eating.

Calories

The average American eats 3000-4500 calories on Thanksgiving!

The sheer quantity of food is a shock to many people’s systems; and, it could explain why you feel so tired (entering a so-called ‘food coma’) after eating. 

• "Eating a big holiday dinner causes increased blood flow to the stomach to help digest the meal, which results in less blood flow to the brain, making you tired and ready for bed," says sleep specialist Raj Dasgupta, an associate professor of clinical medicine at the Keck School of Medicine, to CBS.

While digesting food, your heart rate also drops, which contributes to feeling calm and sleepy, according to an article published by Penn State Health. 

Melatonin

The natural abundance of carbohydrate-rich dishes triggers the production of the sleep hormone melatonin, Rush Memorial writes. 

Blood sugar spikes

When you consume carbohydrates, they get broken down into small sugar molecules that enter the bloodstream (blood sugar).

• Traditional holiday foods are high-calorie and carb-heavy, and they are more likely to spike blood sugar levels.

The pancreas releases the hormone insulin to get rid of this excess blood sugar, BUT—because the spike is so sudden and intense—insulin overcompensates and removes too much sugar.

This ultimately causes an energy ‘crash,’ making you feel lethargic, moody, and irritable.

THE MORE YOU KNOW

Twisted turkey theories

Many believe the theory that a compound in turkey called tryptophan causes this post-meal malaise.

Here’s the thing—it would take eight pounds of turkey to get enough tryptophan to put you into a food coma. We’ve been twisting our facts about turkey.

Tips to avoid ‘crashing’ after eating

Follow these easy tips to reduce your risk of experiencing the crash.

Eat vegetables first

‘Glucose Goddess’ Jessie Inchauspé says that vegetables first can significantly reduce the risk of large glucose spikes. Eat protein second and carbohydrates last.

Make sure at least 50% of your plate contains vegetables

Sweet potatoes, squash, carrots, brussels sprouts, broccoli, spinach, cauliflower, and other vegetables can add years to your life and flavor to your food.

Stop eating when you are full

Practice mindfulness during the meal. Chew slowly, savor every bite, and even if you ‘can’ eat more, stop when you feel 80% full.

Deep breathing

Taking deep breaths before a meal stimulates ‘rest and digest’ part of your nervous system. It’s proven to improve digestion and increase satiety.

Go on a walk

Walk before or after a meal to regulate blood sugar and stimulate digestion.

Digestive Bitters

Jennifer Clemente, a nutrition specialist and an Institute for Functional Medicine practitioner, recommends taking digestive bitters before eating stimulate acid production and improve digestion.

• Adding bitter vegetables (kale, dandelion, mustard greens, arugula, collards, or broccoli rabe) to your meal to naturally stimulate digestion.

Add fiber to carbohydrate-rich dishes

Fiber slows digestion and prolongs the amount of time it takes for sugar to be absorbed into the bloodstream.

A healthy holiday is the one you enjoy

Connecting with friends and loved ones is good for your mental and social well-being, and it hugely factors into longevity.

Most anything is OK in moderation, which includes a single meal with more sugar and carbohydrates than your normal diet.

"I can promise one day of more indulgent eating is not going to result in lasting weight gain (or) derail any progress that you've made," says New Jersey-based dietician Amanda Holtzer to CBS News.

But accounting for even one of these tips could make your holiday, and health, a little bit better.

Three dishes, upgraded

Stuffing

• Bread better: Substitute white, refined bread with wholewheat/rye bread for more flavor AND fiber.

• It’s about adding: Add fruit, veggies, and nuts, and heart-healthy olive oil to increase vitamins, nutrients, and fiber that can curb high blood sugar spikes.

Sweet potato casserole

• Topping swapping: Swap traditional toppings (marshmallows, candied pecans), with healthier alternatives, such as a medley of unseasoned nuts, toasted oats, diced fresh fruit, almond flour, a touch of pure maple syrup, and cinnamon.

• Chill and reheat: Another interesting idea is to cook your casserole the day before, chill it overnight, and reheat it on Thanksgiving. Refrigeration helps potatoes develop resistant starch, potentially reducing glycemic index by 40%!

Pumpkin pie

Pumpkin is a longevity powerhouse, rich in vitamins A, C, and E, and brimming with gut and heart-healthy compounds. Let’s keep the benefits front and center.

• Think mini: Create mini pumpkin pies using a muffin (or mini-muffin) tin for portioned bites. Bake without a crust to reduce extra calories and fat.

• Less sugar, same taste: In the filling, reduce sugar by a third. It is the optimal amount to avoid changing the dishes perceptive sweetness.

• Trick the tastebuds: Top the pies with cinnamon sugar. Tasting pure sugar can trick the brain into thinking you are eating something sweeter. Cinnamon also helps insulin function better, so that’s a win.

…What are you grateful for?

Gratitude cultivates healthier aging, and this is THE holiday to consider the things you are thankful for right now. Reply to [email protected] or tag us on Instagram to share. We may feature your response in an upcoming newsletter.

LIVELONG BOOKSHELF • Essentials

Longevity books everyone should read

The value of taking care of yourself now is a lifetime of health. These essential longevity books will kickstart your path to health and vitality this winter.

☝️ Find your next transformative read here.

Didn’t catch the last episode?

Dr. Omri talks about involuntary death.

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Longevity Media LLC

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Always seek the advice of a physician or other qualified health care professional before starting any exercise, wellness, or health program. Nothing in our content, products or services should be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Livelong is a media company and not a medical provid