Dr. Nicole Saphier on FOX & FRIENDS about Holiday Blues
As the festive lights dim and the last echoes of holiday cheer fade, many Americans find themselves grappling with a familiar yet unwelcome visitor of the holidays: the holiday blues. This post-celebration slump often strikes after the period between Thanksgiving and Christmas, intensifying during the quiet gap from Christmas to New Year’s Day.
On FOX & Friends Weekend this morning, December 28, 2025, Dr. Nicole Saphier, a renowned Fox News medical contributor and board-certified radiologist, shared practical, science-backed strategies to combat this seasonal downturn. Drawing from her expertise in preventive medicine and holistic wellness, Dr. Saphier emphasized proactive steps to reclaim joy and vitality, urging viewers to kick-start their New Year’s resolutions ahead of schedule.
The holiday season, while joyous, can disrupt our routines in profound ways. Overindulgence in rich foods, irregular sleep patterns, and heightened social demands create a perfect storm for emotional and physical fatigue. Dr. Saphier highlighted how these manifests as the “holiday blues”—a temporary dip in mood characterized by lethargy, irritability, and a sense of emptiness.
Dealing with Our Stress Hormones
According to Dr. Saphier, this isn’t just psychological; it’s deeply rooted in biology. Three key hormones play a starring role: cortisol, epinephrine, and norepinephrine, they can remain in our systems if we don’t have intervention, like exercises, getting back into our normal routines and hobbies.
These stress hormones, part of the body’s fight-or-flight response, surge during busy periods. Cortisol, often dubbed the “stress hormone,” rises with disrupted sleep and poor nutrition, leading to anxiety and weight gain. Epinephrine (adrenaline) and norepinephrine heighten alertness but can cause jitters and exhaustion when chronically elevated.”
If we neglect foundational habits like a healthy diet, regular exercise, and moments of active meditation, these hormones build up in our system,” Dr. Saphier explained during the segment. Without intervention, this hormonal imbalance exacerbates feelings of blues, making the transition from holiday highs to everyday life feel daunting.
The Importance of MAHA Guide to Successful New Year’s Resolutions
One prevention is to start your New Year’s Resolutions early. Rather than waiting for January 1st, she advised starting New Year’s resolutions immediately, particularly by adopting the 12-MAHA Guide to Successful New Year’s Resolutions. This guide was posted yesterday, December 27, 2025, on our website: https://agedefyinglifestyle.com/ that also aligns with the “Make America Healthy Again” (MAHA) movement, promoting sustainable lifestyle changes rooted in American values of resilience and self-reliance.
The 12-MAHA Guide offers a structured yet flexible framework for transformation. It begins with mindset shifts, encouraging individuals to set realistic, measurable goals rather than vague aspirations. For instance, instead of “losing weight,” aim for “walk 10,000 steps daily.” The 12-MAHA Guide emphasis accountability, suggesting pairing resolutions with a buddy system. The guide integrates nutrition, recommending whole foods over processed ones—think lean proteins, vegetables, and healthy fats to stabilize blood sugar and curb hormone spikes.
Exercise is a cornerstone of our intervention, with tips for incorporating into your week to avoid burnout. Mental health receives equal billing, advocating for gratitude practices and boundary-setting to prevent overwhelm. Boxing is even used to treat Parkinson’s Patience that can combat holiday blues by stressing “active meditation” as a simple, accessible remedy. To me personally, Boxing is the definition Active Meditation of Unlike traditional seated meditation, which can feel intimidating, active meditation involves mindful movement.
The Importance of Active Meditation in Our Lives
“It’s as straightforward as taking natural walks, especially if you have a dog—your best fitness partner. Walking in nature not only burns calories but also releases endorphins, countering stress hormones, I also advise you to read Henry David Thoreau, that my high school English teacher, Ms Ryan, got me interested in his work.
For those seeking more intensity, she recommended strength training and boxing bag workouts, which builds muscle mass and boosts metabolism while fostering a sense of accomplishment. Pairing this with a healthy diet—rich in anti-inflammatory foods like berries, nuts, and leafy greens—helps reset the body’s hormonal balance.
I can attest to Dr. Saphier anecdotes who’ve turned post-holiday slumps into opportunities for growth. Use a tip from Henry David Thoreau and develop this week between Christmas and New Years into quiet days to de-clutter your life and living space, symbolizing a fresh start. This act alone can reduce cortisol by creating order amid chaos. This is also addresses our spiritual dimension that wellness encompasses mind, body, and soul.
Henry David Thoreau’s Principles of the Simple Life
One biblical passage that I like to share and live by is from Psalms 46:10: “Be still and know that I am God: I will be exalted among the heathen, I will be exalted in the earth.” This verse encourages pausing amid the frenzy, finding peace in faith, and recognizing a higher purpose—perfect for those feeling adrift post-holidays.
Incorporating the 12- Points MAHA New Year’s Resolution into daily life doesn’t require drastic overhauls. Start small: swap sugary treats for fruit, schedule a 20-minute walk, or practice deep breathing during commutes. Or even develop a hobby, my is welding, Your goal isn’t achieving perfection, but persistence in maintaining a regular schedule.
On a personal note, embracing these habits can be transformative. Take, for example, I work out six days a week in my home gym above my welding shop—a testament to integrate fitness into a busy, hands-on lifestyle of a hobby. This routine not only combats hormone buildup but also builds discipline, mirroring the 12-MAHA Guide’s principles.
Research supports the 12-MAHA New Year’s Resolution Guide’s principles. Studies from the American Psychological Association link regular exercise and mindful practices to reduced depression symptoms, while balanced diets mitigate stress hormone effects. By starting resolutions early, individuals can build momentum, making New Year’s Day a celebration of achievements rather than a starting line. Even in a span of a week you can see results if you follow the IRONCLAD-150 FITNESS & CATABOLIC DIET Program. Just look at my Waistline Chart that I started on November 28th, 2014, below:
My waistline chart shows the evidence that even within a few weeks with the proper diet and fitness you can see real results like I did during the months of December of 2014. I have managed to maintain a 29.25- inch waistline now going on 11- years.
The Bacon of Hope
In closing, Dr. Nicole Saphier’s during her FOX & Friends Weekend appearance this morning offered a beacon of hope for those navigating the holiday blues. By addressing hormonal contributors through diet, exercise, and active meditation, and leveraging tools like the 12-MAHA Guide, we can emerge stronger. As Psalms 46:10 reminds us, stillness brings clarity. This season let’s resolve to prioritize well-starting today.
Even at age 68 (taken in September of 2025), above, the IRONCLAD-150 FITNESS & CATABOLIC DIET Program is much more than just about dropping weight and inches; but dropping years off your appearance. There are three natural supplements that everyone should take- Olive Oil, Chop Garlic, and Acidophilus.
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Cognitive Behavioral Therapy (CBT) has been used to help athletes dealing with slumps and people that are dealing with PTSD’s for multiple reasons. Physical therapy that includes athletic fitness and sporting activities in team sports setting are great techniques to address these symptoms of PTSD’s or even slumps in performance. There are other benefits in having a Health and Fitness program that even includes Yoga and cardio-aerobics with strength training for your general health and well-being. This includes developing skilled hobbies:
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