Hello wonderful community!
I’m so glad you’re here for another NURSE DOZA newsletter. Every week, you send in the questions and I give you real, practical answers you can use immediately. These are real questions from real people, and real answers typed by me.
This week is personal.
The holidays bring joy, gatherings, and tradition — but for many people, they also bring stress, overeating, grief, depression, alcohol struggles, and health setbacks. I’ve always believed that when a person is healthier, they can handle stress better. So today’s newsletter is dedicated to anyone who wants to feel better, stay strong through the season, and step into 2026 with a clear plan.
If you want deeper one-on-one guidance, I’m always available for online or in-person consults. I can review your labs, order new ones, and help you create a plan for weight loss, hormones, digestion, sleep, heart health, inflammation, and more.
Book any time at nursedoza.com/consults.
Here’s what we’re covering in this week’s questions:
Holiday Weight Loss: How to keep losing even with sweets everywhere
Holiday Depression: How to support dopamine naturally
Alcohol & the Holidays: Where to start and how to detox safely
Thank you for being here.
Now on to the questions!
Q: Hi Nurse Doza! I saw your video about cinnamon and how it helps with blood sugar. My doctor said I need to lower my A1c, and I’ve been taking semaglutide, which has helped me lose 20 lbs so far. What can I do over the holidays that can help me continue this weight loss? I don’t want to put the weight back on! Thank you for your videos!
A: You can absolutely continue losing weight through the entire holiday season. Every year I help people do this successfully — even while they’re surrounded by desserts, snacks, and holiday meals from December through New Year’s.
Here’s the exact plan I give my clients:
Learn to say no politely
Sample holiday foods (one or two bites) instead of eating full servings
Bring a healthier version of a dish you love
Choose homemade over store-bought when possible
Cut out breads, pasta, rice, and processed carbs — these lead to bloating, constipation, gallbladder flare-ups, and fatty liver
No snacking after 9 pm
Focus meals on fruits, veggies, and lean protein
Walk or exercise 2–3 times a week
Keep space for daily meditation or prayer
Supplement tips that help before big meals:
Extra credit: Watch our “weight loss plateaus” podcast.
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Q: Hi Nurse Doza. I don’t want to be a downer but I get really depressed during the holidays and I tend to over eat and not workout. I feel guilty about this and then I look at my bathroom scale and I notice I usually put on weight too. I want this year to be different. What do I need to do? Thank you for all your help!
A: Nurse Doza: Depression can get worse during the holidays. Being inside all day when it's cold outside doesn't help either but it is possible to support your mental well being even during the holidays.
I want you to support healthy dopamine production during the holidays. Dopamine is a neurotransmitter that gives up focus, motivation, pleasure and reward. Sometimes it becomes very hard to make healthy dopamine everyday so we look to other ways to get it (One can imagine).
How to support your mental wellbeing during the holidays (and get more healthy dopamine):
Put yourself first this holiday season. Your health is the most important focus this time of year. (What do you and your body need more than anything else right now?)
Take this time to reflect and address your emotions and thoughts. (What are you feeling at this moment?)
Reach out to a loved one for support.(You might need to make the first move.)
Morning sunlight and exercise is crucial and both can provide happy hormones and better sleep. (Invest in a red light panel if needed! Code: nursedoza)
Start, continue or finish a personal goal or project. (It can be a simple task too!)
Bake or cook a healthier version of your favorite meal to enjoy and share.
Give back to yourself and your community (canned food drive, volunteer, collect coats, etc.)
Take essential mood boosting supplements like Vitamin B9 (Folate), Vitamin B6, Vitamin B5, L-theanine, or SAMe & Betaine. All have been shown to help support healthy production and regulation of neurotransmitters like Serotonin, Dopamine, Cortisol, GABA and even Melatonin.
Binaural beats before bed. (Listen to a 963hz and/or 528hz frequency on youtube or a mediation app)
Set personal goals for the upcoming year. (A dream becomes reality when you write it down.)
Extra credit: You are not alone. You are never alone. There is always someone there to help you when you need it. Please reach out if you need help during the holidays. Call the national suicide prevention hotline anytime 24/7/365 at 988
Q: Nurse Doza, I am ready to give up alcohol but I don’t know where to start. I’ve heard you talk about your struggles and I want to know how you did it. The holidays will be tough especially with family around. Thank you and God bless.
A: Nurse Doza: I am thrilled you took this first step. Realizing and being aware of the problem is the first step. You don’t have to have a plan just yet, just the desire to stop drinking.
If you think you have a problem, go to Alcoholics Anonymous. Everyday. It's a community of people who know the struggles very well and can give advice and support to anyone who wants help. Go there, listen and speak up. Every single AA group around the world is a welcoming one. There’s no judgment ever and trust me, if you do the 12 steps, “they will work if you work them”.
Now on to the family situation. It can be very very difficult to be around family during the holidays. Be prepared that others might not understand what you are going through and some might likely have an issue of their own. Growth comes from ideas like “we are all mirrors” and “the faults we find in others are really the insecurities when found within ourselves”. Learn to forgive them, yourself and let go.
Alcohol gives us dopamine which gives up pleasure & reward. At first. But overtime it’s a toxin that stays in our body long term(fatty liver) and causes long term inflammation (diabetes, heart disease, cancer, dementia). When you stop drinking, your brain craves sugar due to the sugar in alcohol and the beverages itself (wine, beer, margaritas, etc.). This will lead to withdrawals and cravings. Find another healthy way to get dopamine.
Ways to get healthy dopamine:
Exercise
Hugs
Music & vibration
Sunlight
Supplements
Giving back
No matter where you are with the drinking, detox your liver. You and I both know it can help and you will notice better energy, skin, weight, blood sugar, cholesterol, muscles, poops, focus and sleep.
How to detox your liver from alcohol:
Decide you want to do this
Change the diet. Follow the Mediterranean diet.
Eat more turmeric, garlic, broccoli, avocados, and beets.
Take supplements. My favorites are NAC, Milk thistle, & Green Tea Extract (EGCG), all which can be found in our LIVER BOOST (try 2-3 daily or before drinking)
Sweat
Take a deep inventory of what you need to address and correct in life.
Repeat. Daily.
I hope this helps. I wanted to give you and everyone who is struggling with alcohol this holiday season the info and support needed to win this battle.
You are stronger than you think. I know it.
Extra credit: watch our “alcohol detox” podcast
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Your health doesn’t wait for January, and neither should you. Whether you’re focused on weight, mental wellbeing, or breaking habits — the steps you take today will shape your 2026. I’m here for you, and I’m grateful for this community every week.
To your health,
Nurse Doza