How to Recover From a Cheat
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The holidays hit hard with rich food, family gatherings, and that extra slice of pie you swore you wouldn’t have. Now it’s the morning after, and you’re feeling sluggish, foggy, maybe even guilty. But here’s the truth: one off-plan meal doesn’t undo your progress.
Here is a no-drama approach to getting back on track after a “cheat.” You don’t need crash fasts or self-punishment to feel better. Learn how to reset your body and mind by going back to real food, feeding yourself well, and regaining momentum.
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Meet the Host
Tristan Haggard is the voice behind Primal Edge Health. He shares practical tips on keto and carnivore eating, with a focus on real food, simple habits, and building health from the ground up. He’s also into homesteading and raising his family with a back-to-basics lifestyle.
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Episode Highlights
Falling off your diet doesn’t mean you’ve failed. It’s part of the process. Tristan shares why you shouldn’t punish yourself after a cheat day or binge, and how to use the experience to understand your triggers, rebuild momentum, and reconnect with your goals.
He explains why fasting after a carb-heavy day can backfire, how to transition smoothly back into ketosis or carnivore mode, and why mental resilience matters more than macros when it comes to long-term success.
In this episode:
- What to do after eating off-plan on keto or carnivore
- Why fasting right after a binge usually makes things worse
- The right way to reset digestion and blood sugar
- How to use “cheats” as a learning experience, not a failure
- The mental aspect of recovery, including guilt, triggers, and awareness
- Why self-compassion and structure beat punishment
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Meet Our Sponsor
This episode is brought to you by CHOQ. Choq is our first choice for natural supplements to positively impact energy, mood, and stress resilience throughout the day. Shop now and use our code BIG53LIFE for 53% off all subscriptions for life!
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this podcast are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.
