A personal challenge that became a lesson learned

I'll be honest.

Parties have long been one of my biggest health challenges. Not because I didn't want to have fun – but because alcohol often became a trigger that made everything go downhill.

It started with a glass of wine or two. Then I lost control, ate everything I could get my hands on, and went to bed late. The next day? No energy to exercise, cravings for sweets, junk food – and the thought of “I’ll start over tomorrow.”

But it rarely happened tomorrow. It happened next week. Or the week after that.

Because suddenly the motivation was gone.

It wasn't until I started preparing for parties and created a simple strategy—no holds barred—that things started to work. And now I want to share it with you.

How to handle parties without sabotaging your form

You don't have to choose between your health and your social life. You just need the right tools. Here are seven proven ways to get through the summer parties without losing your balance.

1. Eat a proper meal before you go

Never go to a party hungry.

When your blood sugar is stable, it's easier to make smart choices. Eat a meal high in protein, fat, and fiber 1–2 hours before you go. This will reduce cravings and protect you from impulse eating.

2. Have a plan – before you stand at the buffet

Most mistakes happen when we “just take it as it comes.” Instead, think: How do you want to feel tomorrow? What is worth it – and what is not?

Deciding in advance is the most powerful thing you can do.

3. Choose what you really want

Buffets are designed for abundance. But you don't have to take everything just because it's there.

Do this:

• Scan the offer

• Choose what you like the most

• Add extra protein and vegetables, less of what you easily overeat

It's entirely possible to enjoy yourself – without feeling overwhelmed afterwards.

4. Avoid liquid sugar

Sweetened drinks, ciders and cocktails cause a quick blood sugar spike – without satiety.

Better choice:

• Water with lemon or mint

• Sparkling water

• A glass of red wine or spirits with soda water and lime

It helps with blood sugar, sleep and hunger signals.

5. Alcohol? Keep it to one or two glasses

Alcohol slows down fat burning, impairs sleep and increases cravings the next day. It is not forbidden – but it requires conscious limits.

One to two glasses with food is okay for many people. Five is rarely worth it.

6. Go for a walk before or after

A 30-minute walk can do wonders for your blood sugar and digestion. It also signals to yourself that you are in control.

Make it a habit – especially during holidays and parties.

7. If you get off track – move on immediately

The biggest mistake isn't what you eat. It's when you give up afterwards.

One night doesn't ruin your results. What you do the next day determines everything.

The next meal is always a chance to take back control.

Summary: You can celebrate and still feel good

You don't have to choose between a social life and taking care of yourself. It's not about prohibitions – it's about preparation.

And when you have a plan, you'll notice that the party is more fun. You feel better, sleep better – and your motivation stays the next day.

Want more tips that really work?

Follow me on Instagram for more concrete advice, or sign up for our popular health program Summer Boost starting July 1st.

You can also download our popular guides with tools for blood sugar balance, protein, and mental training – completely free.