Why the Thanksgiving Food Coma Isn’t Normal: Dr. Boz Explains Metabolic Concussion
I remember my years of making Thanksgiving meals. Our family tradition, ever since the kids were babies, was to put together a huge spread with all the trimmings. Turkey, stuffing, mashed potatoes, cranberry sauce, and of course plenty of desserts. The house was always full, the kitchen buzzing, and the table groaning under the weight of food. Those moments of laughter and togetherness are some of my favorite memories.
What I also remember clearly is the scene after the meal. Everyone, myself included, sinking into the couch with heavy eyes, drifting into what we all called the “food coma.” It felt like part of the holiday, something expected after a big feast. Looking back now, I realize that what we shrugged off as normal was actually our bodies struggling.
That foggy, sluggish feeling you get after a big Thanksgiving meal is so common that most people accept it without question. The truth, as Dr. Boz points out, is that it isn’t normal at all. She calls it a “metabolic concussion.” The meal didn’t hit your head. It hit your metabolism, and your brain paid the price.
What is a Metabolic Concussion?
Dr. Boz uses this phrase to describe the brain fog, fatigue, and sudden drop in energy that follow a heavy, carb-loaded meal. It isn’t a head injury, but it mimics the same kind of fog and disorientation. Instead of stable energy, your brain is flooded with glucose, insulin spikes, and then comes the crash. That’s why you feel like you need to nap after the pumpkin pie.
Why It Happens
Your body works hard to keep blood sugar in a steady range. A plate full of bread, stuffing, potatoes, and desserts overwhelms the system. Blood sugar shoots up quickly, and insulin rushes in to pull it back down. For many people, especially those with insulin resistance, that swing is sharper and more damaging.
The problem is more than just feeling “too full.” When blood sugar rises and falls this dramatically, your brain ends up running on unstable fuel. At first, neurons are flooded with glucose. Then, as insulin clears it rapidly from the bloodstream, those same cells struggle to access enough energy. That’s why you feel foggy, heavy, and unable to think clearly.
This metabolic storm does more than cause fatigue. It also sparks inflammation. Every spike in blood sugar leads to oxidative stress and inflammatory signals throughout your body. Over time, repeated spikes damage blood vessels, disrupt hormones, and strain your pancreas. That’s not tradition, it’s a red flag.
Large meals that mix heavy carbs with fat add another layer of stress. Digestion slows, blood flow shifts to the gut, and you feel drained. Add alcohol or sugary drinks, and the hit is even stronger. You’re not lazy for wanting to nap, it’s your body overwhelmed by the food on your plate.
This is what Dr. Boz calls a metabolic concussion. It doesn’t leave a bruise, but your brain and metabolism feel the impact every single time.
Why It Matters
It’s easy to laugh off the Thanksgiving crash as part of the holiday. But Dr. Boz reminds us that it’s not harmless. That fog is an early warning sign of poor metabolic health.
If your body struggles this much after one meal, think about what happens when the same cycle repeats day after day. Over time, those blood sugar swings and insulin surges set the stage for insulin resistance. Insulin resistance is the root of many chronic conditions like type 2 diabetes, heart disease, obesity, fatty liver disease, even cognitive decline.
The brain is especially sensitive. Energy instability makes it harder to focus, remember, and think clearly. Long-term, those post-meal crashes can connect to problems with memory and mood. What feels like a “normal food coma” today can be a preview of tomorrow’s health struggles.
Your body was designed to eat and then move, work, and thrive. If food knocks you out, it’s a sign your metabolism is not working the way it should.
How to Avoid the Crash
You don’t have to give up your holiday favorites. You simply need a better plan.
Start with protein. Make turkey or ham the star of your plate.
Pick sides wisely. Choose roasted vegetables, fresh salad, or cauliflower mash instead of bread and stuffing.
Watch portions. Stop at satisfied, not stuffed. Smaller meals are easier to manage.
Limit dessert. If you want pie, share a slice or make a sugar-free version.
Walk after the meal. A 10-minute stroll smooths out blood sugar and helps your brain stay alert.
Drink smart. Alcohol with carbs is a double hit. Pair drinks with water and keep them light.
Protect your sleep. Late sugar and alcohol interfere with brain repair. Go to bed with steady fuel, not a glucose surge.
A Simple Holiday Reset
Dr. Boz often suggests short resets to help your metabolism recover. You can build this around the holiday:
Two weeks before. Pull sugar and starch from your daily meals. Focus on protein, healthy fats, and greens.
On the day. Start with a protein-rich breakfast so you arrive at dinner steady.
After the holiday. Skip the grazing. Choose one or two balanced meals, walk after eating, and let your body reset instead of compounding the crash.
A New Way to Celebrate
Holidays are about family and connection, not naps on the couch because you feel too sluggish to move. I look back at those years of big Thanksgiving meals with gratitude, but I also know now that the fog we all accepted as normal was a sign our bodies weren’t handling it well.
Dr. Boz’s message is simple: that post-meal fog isn’t tradition. It’s a metabolic concussion. If you steady your fuel, right-size your portions, and move a little after the meal, you’ll spend the rest of the holiday energized and present with the people you love.
To make it easier, I put together a quick Holiday Survival Checklist you can download and print. Keep it on the fridge or tuck it next to your recipes so you stay mindful while cooking and serving. A little reminder goes a long way in keeping the holiday joyful, not foggy.
This Thanksgiving, let your food support your gratitude instead of stealing your day.
Disclaimer: The content shared here is for informational and educational purposes only and should never be taken as medical advice.
In writing this blog post, my goal is to distill research findings into a clear, approachable format that encourages critical thinking and empowers you to make informed decisions about your health.
