Forget the Shiny Baubles: Build Your Health on Real Foundations This Christmas

As Christmas approaches, many of us set new intentions for better health, but it’s easy to be swept up by festive marketing and quick fixes. At this time of year, inboxes and social feeds overflow with shiny promises—miracle supplements, rapid results, and “shortcut” solutions. But genuine, lasting wellbeing requires something far sturdier: real foundations.

Before diving into our core message, here are some expert podcast episodes at the top of their field, selected to support your health journey. These conversations dismantle common supplement myths and provide evidence-based advice for smarter choices:

• Supplements for Weight Loss (Episode 231):
  Get behind the marketing hype of hop extract and learn what actually works.

• Creatine for Muscle Health and Weight Loss (Episode 257):
  The true benefits of creatine—for muscle, brain, ageing, and beyond.

• Does Berberine Help With Weight Loss? (Episode 233):
  A balanced look at berberine’s promise for weight, insulin and PCOS.

• Is Inositol Good for Metabolic Health? (Episode 238):
  Science on inositol, hormone balance, and blood sugar control.

• Is NMN Good for You? (Episode 232):
  Unpacking the latest anti-ageing trend with actionable dietary tips.

The Christmas Tree Analogy: Don’t Just Decorate—Build a Solid Base

Here’s the truth: building health is like decorating a Christmas tree. You need a strong trunk and solid branches before you hang any tinsel or baubles. These foundations—your daily habits—determine whether festive add-ons (like supplements or new routines) can actually make a difference.

It’s tempting, especially in December, to focus on the “decorations”: exciting new products that claim to deliver instant energy, dramatic weight loss, or anti-ageing magic. The real work, though, doesn’t come from chasing shiny baubles. It comes from building the tree itself.

What Are the Foundations? The 6S’s for Success

Focus your energy on these six “branches”:

• Sustenance: Enjoy a diet of low-carb, high-protein, real food.

• Sleep: Prioritise quality rest for your mental and physical health.

• Strength: Add regular resistance training for muscle, metabolism, and resilience.

• Stress: Develop strategies to manage life’s pressures.

• Sunlight: Get natural outdoor light for mood and healthy rhythms.

• Social Connection: Spend time with loved ones for emotional wellbeing.

When these foundations are in place, it’s much easier—and more effective—to add in evidence-based “decorations,” such as tailored supplements, with confidence that they’ll truly support your goals.

Beware the Holiday Baubles

Remember: clever marketing wants to sell the tiniest, shiniest decorations. But without your core tree, those add-ons can’t deliver lasting results. Protect your wallet, focus on fundamentals, and reach for sustainable health this Christmas and beyond.

For deeper dives into the supplement topics that pop up every holiday season, those podcast episodes above are an excellent resource to separate fact from fiction.

With evidence-based habits as your foundation and a critical eye for health “decorations,” your wellness can truly thrive—this Christmas and into the new year.

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework:

• Strategies to improve your metabolism
• Brain-based skills to overcome self-sabotage
• Tools to make it easy to implement

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!