Stay Healthy During the Holidays: Gut Health, Mental Wellness & Your Daily Routine

Your gut health plays a vital role in your mental health. Healthy habits create the happiest holidays. Protect your wellness, and the joy will follow.

by Heather Holker | Microbiome Health Specialist and Co-Founder of LIVEDEN | 4 minute read

The holidays are beautiful — full of family, connection, traditions, and meaning.
But they can also be overwhelming.

Between the schedules, sugar, emotions, late nights, travel, and endless to-dos, it’s common to feel “off” mentally and physically this time of year.

There’s a reason for that… and it starts in your gut.

Your gut isn’t just about digestion — it’s your second brain.

It influences your mood, clarity, stress levels, energy, sleep, and overall sense of well-being.

That’s why we’re beginning our Holiday Health Series with foundations:
gut health + mental health
—and how simple habits can support both.

Because I want you to truly enjoy this holiday season, not just get through it.

Your Daily Holiday Wellness Routine

Protecting Both Gut + Mood

Holiday routines only work when they are simple, doable, and supportive of your whole body.

Here’s the Pure Balanced Life™ routine I follow — and the one I teach — to help keep the mind and body steady and the gut in rhythm – especially during the holidays.

1. Start your morning outside — at least 10 minutes

Natural morning sunlight resets your circadian rhythm, boosts serotonin, steadies your mood, and helps your gut and brain stay in sync.

This one practice alone can help reduce holiday stress, improve sleep, and regulate appetite.

Bundle up, walk outside, breathe deeply — just get that light.

2. Move your body (even gentle movement counts)

Movement does more than burn calories — it:

signals safety to your nervous system
lowers stress hormones
stimulates digestion and gut motility
boosts dopamine for motivation

This is especially important on busy, unpredictable holiday days.

A 10-minute walk or a simple stretch counts.

3. Break your fast with intention — start with BALANCE

Your first meal controls your:

blood sugar
cravings
digestion
energy
mood

Starting your morning with LIVEDEN BALANCE™ activates your microbiome and nourishes every system:

Protein + EAAs stabilize blood sugar
Whole-earth greens replenish nutrients
Adaptogens support the stress response
Ionic minerals restore hydration
Spore probiotics diversify the microbiome
A consistent gut-first morning is what keeps your mind and mood steady — even when life gets chaotic.

4. Hydrate throughout the day (aim for at least ½ your body weight in oz)

Dehydration affects mood, digestion, mental clarity, and cravings — all of which tend to fluctuate during holiday celebrations.

Adding minerals improves absorption and keeps the gut functioning well. Your LIVEDEN BALANCE™ already has your iconic minerals.

5. Prioritize whole, fiber-rich foods

Fiber feeds your beneficial gut bacteria.
Whole foods — vegetables, fruits, legumes, nuts, seeds — help balance blood sugar, reduce cravings, and stabilize mood.

Even one whole-food-based meal can reset your day.

6. Slow your breathing — calm the nervous system

Holiday stress hits the gut first.
Deep, intentional breathing shifts the body from “fight or flight” into “rest and digest.”

Try this:
Inhale for 4 — hold for 2 — exhale for 6.
Repeat for one minute.

I love doing this in a quiet space with my eyes closed. Sit tall and put your hands on your chest to listen and feel your breathing. It brings your mind and body together. This connection is everything.

7. Protect your bedtime — consistency matters

Your microbiome and your mental health depend on circadian rhythm.
When sleep is disrupted, both gut and mood imbalance follows.

Even during busy seasons, aim for consistent sleep + wake times.

8. Nourish your mental health daily

Quiet moments, uplifting habits, prayer, movement, journaling, and gratitude all strengthen emotional resilience — which directly supports gut balance through the gut–brain axis.

9. Focus on the moments, not the pressure

The happiest holiday memories are simple ones.
When your body is regulated, you’re able to be present — and joy will naturally follow.

Quick Reference: Pure Balanced Life® Healthy Holiday Checklist

Reminders are everything. Download your Healthy Holiday Checklist HERE and keep it somewhere visible as your daily reminder.

On-the-go?

Simply copy this Checklist and put it in your phone’s Notes for an on-the-go reminder.

Pure Balanced Life® Healthy Holiday Checklist

☐ 10 minutes of natural sunlight

☐ Drink BALANCE to break your fast

☐ Hydrate throughout the day

☐ Move intentionally

☐ Choose whole foods when possible

☐ Deep breathing to calm the nervous system

☐ Protect your bedtime

☐ Nourish your mental health

☐ Focus on meaningful moments

☐ Nourish your gut → support your mind

If you start to feel off check your list and focus on the areas that may have taken a back seat.

A balanced body comes in the rhythm of your daily routines. Keep it simple and prioritize the things that are most important.

💛 The Heart Behind This Series

I know how heavy the holidays can feel for so many — even the ones we love.
Stress, emotions, expectations, family dynamics, busyness… it all adds up.

But when your gut is supported, your mental health is supported.
And when your daily habits stay anchored, you stay anchored.

We’re walking through this season together — step by step — so you can feel grounded, energized, joyful, and taken care of – because that is what the holidays should be about – the JOY!

Welcome to our Holiday Health Series.

Welcome to a Pure Balanced Life Holiday. A LIVEDEN Holiday.

We’re in this together.

💛
— Heather Holker
Co-Founder, LIVEDEN®