236. 10 Things to Do to Prevent Weight Gain During the Holidays

Most people underestimate how much alcohol destroys their progress during the holidays. They think a few drinks only affect their sleep or recovery, but the real damage happens on a deeper level. Inflammation shoots up, blood sugar swings all over the place, the liver gets overloaded, electrolytes crash, mitochondria slow down, and the gut takes a beating. That is why one night out can leave you feeling sluggish, puffy, and unmotivated for days. In this episode you get a clear protocol to reduce that damage fast. You will learn how to support your liver with glutathione, control oxidative stress with hydrogen tablets, restore minerals with electrolytes, use bitters for digestion, protect your mitochondria with ESS60, and stabilize blood sugar with GDA. I give you the exact timing for each tool so you can bounce back cleanly and stay on track. This is your complete plan to drink smarter, recover faster, and keep your progress intact through the holidays. What's Discussed: (00:01) What Alcohol Is Really Doing Inside Your Body (03:00) Why Hangovers Hit Harder Than They Should (05:21) The Glutathione Timing That Makes a Difference (08:11) Hydrogen and Electrolytes for Next Day Recovery (14:53) The Complete Holiday Damage Control Protocol Find more from Kris: Website: https://www.krisgethin.com/   Instagram: @krisgethin  Youtube: https://www.youtube.com/krisgethin 2 Shred: https://www.unmatchedsupps.com/products/2shred    Thank you to our sponsors:  Timeline Nutrition — 20% off for my listeners → timeline.com/GETHIN LVLUP →  If you want to support your gut, tighten up your recovery, and keep your metabolism firing clean, grab TOTAL RECOMP from LVLUP Health. Use code GETHIN for 20% off at lvluphealth.com  Products Mentioned in This Episode  Glutathione Support • Cell Shield by Biostack Labs — https://biostacklabs.com/ • Setria Liposomal Glutathione Hydrogen Tablets • Drink HRW — https://drinkhrw.com/pages/h2-in-sports (Code: GETHIN for 10% off) Electrolytes • Electra Shred by Unmatched — https://www.unmatchedsupps.com (Code: KGC10) Bitters • Dr. Shade's Bitters No. 9  Mitochondrial Support • MyVitalC (ESS60) — https://www.myvitalc.com/gethin/ (Code: GETHIN for 15% off) Blood Sugar Support • GDAID by Biostack Labs — https://biostacklabs.com/ Protein + Amino Acids • Grass-fed protein shake • Longevity EAAs by Unmatched — https://www.unmatchedsupps.com (Code: KGC10)

Most people don't realize how much of their holiday weight gain has nothing to do with "bad food choices" and everything to do with unplanned habits, skipped movement, and metabolic chaos. They write December off as a free-for-all, promise themselves they'll start fresh in January… and then spend the next two months undoing damage that was completely avoidable. In this episode, I'm giving you the plan that stops that cycle cold. I'm walking you through the 10 strategies I personally use to stay lean, strong, and in control through the holidays; without skipping the celebrations.  From feast-day training and nutrient partitioning to strategic fasting and metabolism-supportive supplementation, you'll learn exactly how to handle travel, parties, big meals, alcohol, stress, and disrupted routines without sacrificing results.  This episode is your full playbook for navigating the holidays like a pro: how to train, how to eat, what supplements actually matter, which habits blunt fat gain the fastest, and how to walk into January ahead of everyone else. If you've ever felt like the season derails your progress, this will show you what's truly possible. What's Discussed: (00:00) Preventing Weight Gain During the Holidays (02:33) Feast-Day Training & Nutrient Partitioning (05:32) Strategic Fasting for Metabolic Control (08:20) Holiday Health, Supplements & Blood Sugar Strategies (17:33) Holiday Fitness, Discipline & Nutrition Mastery   Find more from Kris: Website: https://www.krisgethin.com/   Instagram: @krisgethin  Youtube: https://www.youtube.com/krisgethin 2 Shred: https://www.unmatchedsupps.com/products/2shred    Thank you to our sponsors:  Timeline Nutrition — 20% off for my listeners → timeline.com/GETHIN LVLUP →  If you want to support your gut, tighten up your recovery, and keep your metabolism firing clean, grab TOTAL RECOMP from LVLUP Health. Use code GETHIN for 20% off at lvluphealth.com   

Most people have no idea what's really happening in the longevity world. They hear "anti-aging" and think of fasting windows and cold plunges. Meanwhile, some of the most powerful tools are prescription-only compounds that almost never get discussed publicly. I've been experimenting with several of them for years, tracking how they impact my performance, recovery, bloodwork, and training cycles… and in this episode, I'm breaking that silence. I'm walking you through the three medications I personally use, why I use them, the biology they target, and how they fit into my longevity and performance blocks. But I'm also giving you the natural alternatives that hit similar pathways without stepping into prescription territory. I'm covering everything from metabolic control to detoxification to skin regeneration, and how to think about timing, cycling, and longevity from an athlete's perspective. This episode will open your eyes to what's really possible. What's Discussed: (00:05) The anti-aging medications I personally use and why I cycle them (02:41) How I approach mTOR modulation inside my training blocks (09:07) The metabolic compound I only take under certain conditions (15:46) The prescription binder I use after travel or high exposure (18:52) When I switch to natural binders instead of pharmaceuticals (21:23) The skin-regeneration protocol I rotate between weeks Thank you to our sponsors: NAD + Cell Shield from Biostack Labs → https://biostacklabs.com/krisBiOptimizers — code KRIS10 for 10% off → https://bioptimizers.com/Timeline Nutrition — 20% off for my listeners → timeline.com/GETHIN LVLUP →  If you want to support your gut, tighten up your recovery, and keep your metabolism firing clean, grab TOTAL RECOMP from LVLUP Health. Use code GETHIN for 20% off at lvluphealth.com    Find more from Kris: Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  Youtube: https://www.youtube.com/krisgethin   

Most people assume supplements are helping their health and performance. The reality is that a large part of the industry is built on cheap ingredients, artificial additives, and labels designed to look impressive instead of delivering results. I've been in this industry for nearly three decades as a writer, editor, and brand owner, and I've seen exactly what happens behind the labels.  In this episode, I break down twelve things supplement companies hope you never learn, including how many amino acids are sourced from bird feathers and human hair, why artificial sweeteners disrupt your gut and hormones, how high-stim pre-workouts create dependency instead of energy, and why grain-fed whey can carry glyphosate residues.  We also cover diluted store-brand formulas, contaminated botanicals, heavy metals in vegan proteins, and influencer marketing tactics that hide the truth. After this episode, you'll know how to read your labels, choose better products, and protect your health. This episode is your supplement audit. After you listen, go check your cupboard. Some of what you find may surprise you. What's Discussed: (00:02) The Supplement Industry's Dirty Secrets (01:08) What's Really in Your Amino Acids (03:24) Generic vs. Clinically Tested Ingredients (05:56) Artificial Sweeteners and Your Gut (10:24) The Cost of High-Stim Pre-Workouts (12:31) Why Retail Shelf Products Are Watered Down (14:45) Contaminated Botanicals and Heavy Metals Thank you to our sponsors:  NAD + Cell Shield from Biostack Labs → https://biostacklabs.com/krisBiOptimizers — code KRIS10 for 10% off → https://bioptimizers.com/Timeline Nutrition — 20% off for my listeners → timeline.com/GETHIN LVLUP → If you want to support your gut and recovery, use code GETHIN for 15% off GI Repair at lvluphealth.com    Find more from Kris: Website: https://www.krisgethin.com/    Instagram: @krisgethin  Youtube: https://www.youtube.com/krisgethin   

Most people don't fail because they don't care. They fail because they keep getting in their own way. In this episode, I answer the real questions my clients and community ask about staying consistent when life gets messy. These are the problems that stop most people from ever reaching their goals. I talk about why waiting for life to "calm down" is a trap, why skipping check-ins kills progress, and how tracking your training, food, and sleep keeps you honest. I also explain why sweating isn't the same as training hard, and why you can't build a strong body if you never train to true failure. We go over what to do when you keep falling off after eight weeks, why your progress stalls, and how to stop relying on motivation that never lasts. You'll learn how to build momentum that sticks, how to train through travel or chaos, and how to treat fitness like a lifestyle instead of a phase. If you've ever said "I'll start again Monday," this episode will hit home. The goal isn't to be perfect. The goal is to stop quitting. We Also Discuss: (00:40) Life Never Calms Down (02:35) Stop Skipping Check-Ins (03:48) How Tracking Keeps You Honest (05:00) You're Not Training to Failure (07:16) The 8-Week Falloff (09:53) Why Motivation Is Useless Thank you to our sponsors:    NAD + Cell Shield from Biostack Labs → https://biostacklabs.com/krisBiOptimizers — code KRIS10 for 10% off → https://bioptimizers.com/Timeline Nutrition — 20% off for my listeners → timeline.com/GETHIN LVLUP → Use code GETHIN for 15% off at GI Repair off at https://lvluphealth.com/ Find more from Kris: Website: https://www.krisgethin.com/  Instagram: https://www.instagram.com/krisgethin/  Youtube: https://www.youtube.com/krisgethin   

Cookies, coffee drinks, and fast food aren't harmless treats. They're engineered to keep you addicted, inflamed, and tired. In this episode, I break down exactly what's hiding inside the foods most people eat every week, and how they quietly destroy your metabolism, hormones, and recovery. We get into what makes these foods so damaging, from hidden sugars and trans fats to emulsifiers, dyes, and chemicals that wreck your gut and liver. I also explain how food companies manipulate flavor and texture to override your hunger signals and make you crave more. Then we cover the real cost. Poor sleep, brain fog, hormonal chaos, and a slow metabolism that makes fat loss nearly impossible. I also share how sugar contributes to fatty liver, insulin resistance, and inflammation faster than alcohol ever could. Finally, I give you a 30-day plan to reset your system and break the addiction cycle for good. If you want sharper focus, better energy, and a body that performs at its best, start here. This is the same strategy I use myself and give my clients to build long-term, metabolic freedom.   What's Discussed: (00:01) The Shocking Truth About Crumbl Cookies (03:44) How Food Engineers Keep You Addicted (06:53) What These Ingredients Are Really Doing to Your Body (10:29) The Real Reason You Can't Burn It Off (16:53) How Sugar Destroys Your Sleep and Recovery (24:18) Your 30-Day Wake-Up Call to Reclaim Your Health Thank you to our sponsors:  LVLUP: Head over to LVLUPHealth.com and use code GETHIN at checkout to get 15% off. Timeline: My friends at Timeline are offering 20% off, just for my listeners. Head to timeline.com/GETHIN to get started. NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers: Code KRIS10 for 10% off  https://bioptimizers.com/  Find more from Kris: Website: https://www.krisgethin.com/  Instagram: @krisgethin  Youtube: https://www.youtube.com/krisgethin   

Looking younger starts with what you do every day, not what cream you put on at night. In this episode, I walk you through exactly how I keep my skin and biological age younger than the number on my passport. This is a simple, realistic plan you can actually follow. We get into what makes your skin age faster than it should like collagen breaks down, too much sugar that causes glycation, UV light, blue light, stress and much more.  I break down the fundamentals first and then we move into the tools that actually work… red light therapy, sauna and other techniques, peptides and supplements. Nothing fancy, just proven, consistent habits. I also share my own morning and evening routine step by step. What I take, what I apply, and when I do it. If you want tighter skin, better confidence, and a younger biological age, start here. This is the exact protocol I use and the same one I give my clients. We Also Discuss: (00:01) What does it actually take to look 10 years younger? (02:48) Is sugar secretly aging your skin faster than anything else? (04:50) Do you really need sunscreen indoors and in front of screens? (07:22) Why isn't drinking more water fixing your skin and hydration? (09:58) Which anti-aging tools actually work, and which are a waste of money? (14:41) Peptides, red light, sauna, how do you stack them for real results? (20:52) What does a full morning-to-night anti-aging routine look like? Thank you to our sponsors: NAD + Cell Shield from Biostack Labs → https://biostacklabs.com/krisBiOptimizers — code KRIS10 for 10% off → https://bioptimizers.com/Timeline Nutrition — 20% off for my listeners → timeline.com/GETHIN LVLUP → Use code GETHIN for 15% off at https://lvluphealth.com/   Find more from Kris: Website: https://www.krisgethin.com/   Instagram: https://www.instagram.com/krisgethin/  Youtube: https://www.youtube.com/krisgethin   

Most people pop melatonin or magnesium before fixing what truly matters, their sleep hygiene. In this episode, I break down how to fall asleep faster and stay asleep longer without supplements. We cover why deep sleep drives recovery, hormone balance, and emotional stability, and how missing just a few hours can accelerate aging and blunt performance. I share simple, science-backed ways to optimize your environment: blackout blinds, air filtration, room temperature, and sound control. You'll also hear how tools like neurofeedback, red light, and grounding reset your nervous system and promote restorative rest. Plus, the habits that ruin sleep, late caffeine, blue light, and inconsistent bedtimes, and how to fix them. If you want better recovery, sharper focus, and more energy, start here. This is the blueprint for mastering sleep, no supplements required. What's Discussed: (00:01) How to Fall Asleep and Stay Asleep Naturally (03:48) What Really Happens During Deep Sleep (07:21) Simple Environment Fixes for Better Rest (09:11) Train Your Brain to Switch Off and Recover (11:48) Daily Habits That Build Unbreakable Sleep Quality Thank you to our sponsors:  NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/  Timeline: My friends at Timeline are offering 20% off, just for my listeners. Head to timeline.com/GETHIN to get started. LVLUP: Head over to LVLUPHealth.com and use code GETHIN at checkout to get 15% off.   Find more from Kris: Website: https://www.krisgethin.com/  Instagram: @krisgethin  Youtube: https://www.youtube.com/krisgethin  Unmatched Supplements: https://www.unmatchedsupps.com/ 

GLP-1s have dominated the headlines, but the next wave of compounds is already here, and they're changing the conversation on fat loss, performance, and longevity. In this episode, I break down the science behind four emerging therapies and why you need to know about them now. We cover how Afoglipron, the first oral non-peptide GLP-1, removes the barrier of injections while delivering results on par with semaglutide. You'll hear why Teriparatide, originally used for osteoporosis, may reduce visceral fat and protect bone density at the same time. I also dive into Mazdutide, a dual GLP-1/glucagon agonist that suppresses appetite while boosting energy expenditure, and Tesofensine, a brain-targeting appetite suppressant with powerful effects on cravings. I share what the latest clinical data shows, the benefits and risks for both general populations and athletes, and how these compounds could fit into the bigger picture of training, nutrition, and longevity. This is a must-listen. What's Discussed: 00:05 — Why GLP-1s have exploded and what's next beyond semaglutide 01:53 — Afoglipron: The first oral GLP-1 and why it's a game changer 07:16 — Teriparatide: Surprising fat loss potential in a bone health drug 10:29 — Mazdutide: The "eat less, burn more" dual agonist 13:17 — Tesofensine: Targeting food noise and cravings in the brain 16:20 — Are these drugs the future of fat loss, or a Pandora's box? Thank you to our sponsors:   NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/  Timeline: My friends at Timeline are offering 20% off, just for my listeners. Head to timeline.com/GETHIN to get started. LVLUP: Head over to LVLUPHealth.com and use code GETHIN at checkout to get 15% off.   Find more from Kris: Website: https://www.krisgethin.com/   Instagram: @krisgethin  Youtube: https://www.youtube.com/krisgethin Unmatched Supplements: https://www.unmatchedsupps.com/  

Glutathione isn't just another supplement, it's the master antioxidant your body depends on for performance, recovery, and longevity. In this episode, I break down the science behind glutathione and why I've made it part of my daily stack for nearly a decade. We cover how glutathione neutralizes free radicals, supports detoxification, strengthens your immune system, and protects mitochondria, the power plants of your cells. You'll hear what the latest research shows about oral glutathione (yes, it works), why consistency is key, and how it directly impacts your recovery, energy, and even skin health. I also share exactly how I use it, when I double up while traveling, how I stack it with pre-workouts for better pumps, and why I recommend fermented, clinically studied forms like CellShield. If you want to train harder, recover faster, and slow down biological aging, this is a must-listen. What's Discussed: (00:04) The Importance of Glutathione Supplementation (06:41) Beneficial Effects of Glutathione Supplementation (11:08) Glutathione and Training Recovery (16:53) Glutathione, Sleep, and Stress (20:34) Optimizing Health and Performance Thank you to our sponsors:  NAD + Cell Shield from Biostack Labs https://biostacklabs.com/kris  BiOptimizers - code KRIS10 for 10% off  https://bioptimizers.com/    Find more from Kris: Website: https://www.krisgethin.com/   Instagram: @krisgethin  Youtube: https://www.youtube.com/krisgethin Unmatched Supplements: https://www.unmatchedsupps.com/