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Episode Overview
Happy Thanksgiving week! On The Own It Show, Justin Roethlingshoefer shares ten simple, powerful habits to enjoy the feast, family, and football—without the bloat, sluggishness, or sleep crash that derails your momentum into December. This is a stewardship-first approach: stabilize circadian rhythm and blood sugar, support detox pathways, protect HRV and sleep, and anchor the day with gratitude so you roll into the holidays energized.
Episode Highlights
Foundation (Habits 1–3)
Morning Light + Movement — 10–15 min outside (walk, breathwork, easy cardio) to anchor circadian rhythm and prime VO₂.
Hydration Before Celebration — 20–30 oz water + electrolytes on waking; keep fluids steady all day.
Breathwork Bookends — 2 minutes AM & PM (2 nasal inhales, 1 mouth exhale) + gratitude to lower stress and steady HRV.
Food, Rhythm & Energy (Habits 4–6)
4) Protein-First Strategy — Eat a protein-heavy breakfast; at the feast, lead with protein to curb spikes and cravings.
5) Walk 5 Before / 5 After — Mini-walks around meals improve insulin sensitivity and fight food-coma.
6) Create an Eating Window — Finish food ≥3 hours before bed to protect sleep quality and next-day energy.
Sleep & Recovery (Habits 7–8)
7) Block Blue Light After Dinner — Dim overheads, use lamps/candles; blue-light glasses if screens are on.
8) Limit Alcohol — If you drink, do it earlier and sparingly; stop after dinner to safeguard deep sleep.
Mindset & Movement (Habits 9–10)
9) Get Outside: Walk / Play / Breathe — Family walk, backyard football, light sun = mood up, lymph moving.
10) Gratitude Is the Anchor — Name 3 specific gratitudes (high–low–buffalo); gratitude reliably supports HRV and calm.
Sample Thanksgiving Day Flow (Justin’s Template)
AM: Open blinds, light + walk, 2–3 min breath + gratitude, hydrate, optional Turkey Trot.
Feast (~4–5 pm): Lead with protein & fiber, walk 5 before/after, desserts inside your 3-hr pre-bed cutoff.
Evening: Dim lights / glasses on, no alcohol after dinner, 2–3 min breath + gratitude, lights-out on schedule.
Action Steps
Pick 2–3 habits to lock in this week (e.g., AM light, protein-first, 3–2–1 wind-down).
Share your Turkey Trot, family walk, blue-light setup, or gratitude stack and tag Justin.
Remember: This is separation season—small, consistent reps compound into January.
Subscribe & Listen to The Own It Show
➡︎ YouTube: @justinroethlingshoefer
➡︎ Apple Podcasts: Search “The Own It Show — Justin Roethlingshoefer”
➡︎ Spotify: Search “The Own It Show — Justin Roethlingshoefer”
Resources
Instagram: https://www.instagram.com/justinroethlingshoefer
LinkedIn: linkedin.com/in/justin-roethlingshoefer
Coaching & Speaking: See links in Justin’s YouTube/Instagram bio
Thanksgiving health tips, holiday HRV, circadian rhythm, hydration before celebration, protein first, walking after meals, blue light blocking, alcohol sleep disruption, gratitude HRV, VO2 max holiday, Own It Show, Justin Roethlingshoefer
#ThanksgivingHealth #HydrationBeforeCelebration #ProteinFirst #WalkBeforeAfter

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Subscribe and Listen to the Own It Show HERE:
➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG
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Resources:
⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
⚡️BOOK: https://thepowerofownershipbook.com/
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Connect with Justin Roethlingshoefer on Social Media:
➡︎ linkedin.com/in/justin-roethlingshoefer
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