Every fall, I start to notice it. People come in a little more tired. They’re still eating well, moving, doing most of the right things, but there’s candy around, more dinners out, less time to rest.

By the time Halloween passes, Thanksgiving and December aren’t far behind. It’s a joyful season, full of connection. Yet it takes more out of the body than most people realize. I can see it in my patients’ overall energy levels. They’re trying, but their systems are working harder.

That’s usually when I remind people to revisit their lab results. The holidays are a great time to reflect on what your last labs showed and how your habits may be influencing those markers. Your body gives clues long before it gives symptoms, and labs simply help us interpret them.

Why You Might Feel “Off” Around the Holidays

Even if you’re doing everything “right,” the holidays challenge nearly every system in the body:

  • Sugar and alcohol spikes: Frequent indulgences trigger blood sugar swings that lead to inflammation, fatigue, and cravings.
  • Sleep disruption: Late nights and travel interfere with circadian rhythm, reducing insulin sensitivity and raising cortisol.
  • Emotional stress: Joyful as the season is, it can also bring pressure, expectations, and memories. Emotional stress activates the same pathways that affect blood sugar and immune function.
  • Less daylight: Shorter days mean less vitamin D and serotonin (two key factors for energy and mood).
  • Gut disruption: Holiday foods, alcohol, and stress can shift the microbiome, leading to sluggish digestion and mood changes.

You might not feel sick, but your body is compensating. These are often the first signs that something in your internal balance is off.

Why Your Labs Matter

I hear it all the time: “My labs were fine, but I still don’t feel right.” That word fine always makes me pause. It means you’re in the average range, not necessarily your optimal range.

When we look closer, small shifts often appear. Prevention is about catching those changes before they grow. Even if you had labs earlier this year, use this season as a reminder to look back at your results. Those numbers are a snapshot of how your system was functioning at that moment. As the year goes on, your habits reinforce that stability or pull you off track.

Where to Start with Testing

There are hundreds of tests out there. These are the ones that give the clearest window into how your body’s systems are functioning, especially during times of extra stress, travel, or indulgence. If you’re due for your annual labs soon, this list can guide what to include. If you’re not, think of it as a framework for what to pay attention to day-to-day in between draws.

Metabolic Health

Your metabolism touches everything: energy, hormones, focus, sleep, and how you handle stress.

  • Fasting glucose and A1C show how your body manages sugar over time. Under 100 is considered normal, but most people feel their best in the low 80s.
  • Fasting insulin tells me how hard your body is working to stay balanced. If it’s higher than expected, it often means your cells are starting to ignore insulin’s signal. That’s when people describe afternoon fatigue or sugar cravings. Ideal fasting insulin should be less than 7.
  • Triglycerides show how your body stores and burns fuel. Higher levels suggest sugar is being stored instead of used (often due to large swings in blood sugar or longer gaps between meals). Ideal triglyceride levels are less than 70.

These numbers also give insight into brain health. The brain runs best on steady fuel. When blood sugar swings, focus, memory, and mood shift. Over time, this pattern wears down the brain’s ability to use glucose efficiently. This is one reason Alzheimer’s is sometimes called Type 3 Diabetes.

Cardiovascular Health

Most people have seen a cholesterol panel, but that’s just the surface.

  • ApoB measures how many cholesterol particles are circulating. This is more accurate than cholesterol numbers alone in predicting heart disease. Ideal is less than 90.
  • Lipoprotein(a), or Lp(a), is largely genetic. It doesn’t change much with diet but is important to know as a baseline. This should be less than 30 mg/dl.
  • Fractionated cholesterol shows particle size. Smaller particles irritate vessels more easily; larger ones are more stable.

When viewed together, these markers offer a much clearer picture than the traditional “good” and “bad” cholesterol story.

Inflammation

Inflammation often hums quietly in the background. You might feel it as sore joints, slower recovery, or simply not feeling like yourself.

  • High-sensitivity CRP (hs-CRP) provides a broad look at systemic inflammation. Ideal is less than 1.
  • Homocysteine connects to both heart and brain health; high levels can indicate nutrient imbalances or slower detox pathways. Optimal is less than 10.
  • ESR (sedimentation rate) reflects how calm or reactive your immune system is. This should be less than 15. 

When inflammation rises, I start with the basics: sleep, nutrition, movement, and stress recovery. From there, I may order advanced diagnostics to uncover root causes, such as hormone imbalance, gut inflammation, or food sensitivities.

Hormones & Stress Response

The holidays often push your stress system into overdrive.

  • Cortisol (AM/PM curve) reveals how your body is responding to daily stressors. Chronic elevation can blunt insulin sensitivity and impair sleep.
  • DHEA-S helps balance cortisol. Low levels often signal adrenal strain.
  • Thyroid panel (TSH, Free T3, Free T4, Reverse T3) uncovers why energy, mood, and metabolism may dip in colder months.

Nutrient & Vitamin Status

  • Vitamin D: Commonly drops this time of year. Supports immunity, mood, and glucose control. Ideally this should be between 60-100.
  • B12 and Folate: Deficiencies can cause fatigue, low mood, and poor concentration. Ideal levels are above 500/15.
  • Magnesium: Stress and sugar deplete it; vital for sleep, energy, and blood pressure. Ideal is above 4.

Making Sense of the Results

Labs aren’t about perfect numbers. They’re a snapshot of how your body is working right now. If your last results showed glucose or insulin trending up, that’s your cue to eat steady meals and move more often this season. If inflammation was elevated, it may be time to rest, nourish, and give your system more recovery.

The goal is simple: understand what your body is telling you so you can respond early (before small shifts become big symptoms).

How Often to Check Labs

For most people, one to two times a year is enough. But even between lab draws, your daily habits are constantly shaping those numbers. Think of the holidays as a checkpoint:

  • Are my current choices moving those markers in the direction I want them to go?

What matters most is what you do between the data points.

Staying Balanced Through the Holidays

  • Move after meals: Even a 10–15 minute walk can reduce blood sugar spikes by up to 30%.
  • Hydrate: Aim for half your body weight in ounces per day. Dehydration worsens energy dips and cravings.
  • Sleep: Fewer than seven hours raises cortisol and insulin resistance the next day.
  • Eat protein at breakfast: It stabilizes blood sugar and reduces cravings later in the day.
  • Plan recovery: Schedule time for rest, even between celebrations.

It’s the small, consistent habits that matter most. This is far more valuable than a single week of “reset” in January.

A Simple Reflection

The holidays magnify whatever state we’re in. When you’re depleted, they take more out of you. When you’re balanced, they restore you.

A simple check-in goes a long way. Your labs provide data, but your awareness gives context. When you understand your numbers, you stop guessing and start connecting the dots between how you live and how you feel.

Your body is always talking. The sooner you listen, the easier it is to stay steady and well.