Do you also find it difficult to find a healthy balance in the summer with alcohol and all the sweets? Then listen up now – because here are 5 tips that have helped me, without being extreme.
For me personally, alcohol was the hardest. I drank too much during the holidays. It made me tired, took away my desire to exercise, and made me want to eat more sweets. When I started prioritizing how I wanted to feel when I woke up – rather than just chasing pleasure in the moment – everything changed.
1. Frequency: choose consciously
You don't have to eat ice cream every time the kids do it. Choose 1–2 times a week, and then enjoy it to the fullest. The rest of the time: make a good protein shake with lots of ice instead – it's like a smoothie ice cream and provides satiety and nutrition. Instead of classic ice cream, you can also try fresh Swedish strawberries with whipped cream – just as tasty, but significantly better for blood sugar.
Same thing with alcohol: enjoy when you really want it, but skip the casual drinking. Having a glass just "because it's summer" can easily become a habit that steals energy and sleep.
2. Dose: enjoy with presence
When you do eat sweets or drink alcohol – be present. Put your phone away. Smell, taste, feel. Often a smaller amount is enough when you really enjoy it. This is an easy way to reduce overconsumption without feeling like you are abstaining.
And a bonus tip: if you like rosé wine but want to avoid alcohol – try Oddbird Blanc de Blancs Non-Alcoholic Sparkling Wine . A Swedish-produced, non-alcoholic sparkling wine with a dry and fresh taste. Festive and super delicious, without a hangover.
3. Decide in advance
Having a plan gives you strength. Decide in advance when you’re going to give up – and stand by it with pride. Feel free to bring your own alternative (like Oddbird or a fresh iced tea) and pat yourself on the back. It’s not about being boring, it’s about prioritizing how you want to feel.
4. Prioritize sleep and exercise
In the summer, routines are easily disrupted. But when you sleep well and exercise regularly, you feel better both mentally and physically. It becomes easier to make conscious decisions about food and drink. For example, a 30-minute walk after dinner can help you manage your blood sugar and reduce cravings later in the evening.
Your workout doesn't have to be intense – but keep going. Your body will thank you, and your summer energy will be on a whole new level.
5. Find your why
You don't have to say no to everything – but you do have to know *why* you're saying no to certain things. Write down your why. For me, it's about waking up refreshed, strong and clear-headed. Being present with my family, getting my workout done and feeling good in my body. It's worth its weight in gold.
Summary
For me, the most important change has been prioritizing feeling good when I wake up, instead of just feeling good in the moment. And that doesn't mean never enjoying yourself – but doing it consciously.
I hope these tips inspire you to find your balance this summer – in your own way. And if you feel like you need a little extra support and motivation to have a truly energized summer where you come back lighter and stronger after the holidays, I can recommend our Summer Boost program that starts on July 1. You can read more and sign up here .
Have a nice midsummer!
/John
