"Seasonal Shifts- How to Align Your Body and Mind for Winter"Season 2-Episode 17

Hey FunLifers,,

As the days shorten and temperatures drop, our biology quietly begins to adapt. But in our modern world of artificial light, constant heating, and busy schedules, we often ignore these natural cues. This month, let’s revisit how light, temperature, and seasonal rhythms affect your energy, mood, and health — and how to work with winter instead of against it.

Light, Hormones, and the Circadian Shift

Our body’s internal clock — the circadian rhythm — is guided by light exposure. Two key hormones drive this cycle:

• Cortisol: Peaks in the morning to help us wake up.

• Melatonin: Rises at night to signal rest.

During winter, shorter days and longer nights naturally raise melatonin levels (up to 80% more than in summer) and suppress cortisol earlier in the evening. That’s your biology nudging you to rest and restore.

Practical Tips:

• Dim household lights after sunset or switch to warmer bulbs.

• Limit blue light exposure 1–2 hours before bed (try red lights, candles, or blue-light filters).

• Wake up with natural sunlight when possible — morning light helps regulate cortisol and serotonin.

Vitamin D, Serotonin, and Mood

Reduced sunlight also means less UVB exposure, which lowers vitamin Dand serotonin — the “feel-good” neurotransmitter responsible for mood and energy. This drop contributes to seasonal mood changes and the “winter blues.”

How to Support It:

• Get outside daily, even for 10–20 minutes of midday sun.

• Include vitamin D–rich foods like salmon, eggs, and mushrooms.

• Consider vitamin D supplementation (November–February).

• Reduce sunglass use occasionally to allow natural light to reach your eyes — safely and briefly.

Temperature, Metabolism, and Adaptation

Your body is built to adapt to cold. When regularly exposed to lower temperatures, it increases brown adipose tissue (BAT) — a type of fat that burns energy to generate heat. This adaptation supports metabolic health, insulin sensitivity, and energy balance.

Cold Exposure Practices:

• Don’t overuse heating layers — brief discomfort trains adaptation.

• Try contrast therapy: sauna + cold plunge or cold shower.

• Embrace outdoor movement in colder weather — your metabolism benefits.

Seasonal Eating and Energy Balance

Nature cues us to shift our eating patterns too. In colder months, fresh fruit is less available, and our activity levels drop — meaning our need for quick energy (carbohydrates) decreases.

Winter Eating Guidelines:

• Focus on warming, nutrient-dense foods: soups, stews, root vegetables, bone broth.

• Slightly reduce carbohydrate and sugar intake as insulin sensitivity drops (~30% lower in winter).

• Add more healthy fats and proteins for sustained energy.

• Shop at your local farmers market — eat what’s in season.

Sleep, Restoration, and Mindset

Your biology is designed for more rest in the darker months. Instead of resisting this slower rhythm, use it as an opportunity to recover and reset.

Mindful Adjustments:

• Aim for 30–120 minutes more sleep each night.

• Lower caffeine intake, especially in the afternoon.

• Reflect, plan, and restore rather than constantly push.

• Remember — restoration is part of performance.

The Takeawa

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Stay Balanced,

Corey