This winter I’ve had more stress - more demands & had to learn some new skills.
These 8 things have made a massive difference!
My 8 easy winter changes that don't require a life-overhaul
Every season asks something different of us, and gives us an opportunity to observe ourselves & adapt to change (or not 🫣).
However - this winter, more than any in recent memory, made it very clear that I couldn’t keep running the same “winter protocol” I’ve used in the past.
Not because it stopped working, but because my life, stress load, nervous system demands, and environment changed.
Today I want to share 8 easy things I added to my daily routine that have made a massive difference: keep reading for the list.
We tend to talk about winter biology in abstract terms: less light, lower vitamin D, more melatonin, slower metabolism.
But real life doesn’t pause for circadian ideals (and let’s be honest - social media does not equal reality by any means).
For me this winter (and it’s not even actual winter YET) has included:
• prolonged sleep disruption from my toddler (about 6 weeks long)
• illness that was traded between all of us here from September —> Thanksgiving
• increased caregiving demands between a special needs teenager and a toddler
• major legal and emotional stress: we had to file for guardianship of my special needs daughter, which was more of a big deal than I imagined
• unseasonably early - cold weather - rain & clouds (more than usual)
• aging parents with more needs & hospitalizations
• and very little margin for error
So instead of doubling down on discipline, restriction, or “optimization,” I shifted toward support, rhythm, and biological safety signals that made the most sense for me.
Here are the biggest changes I’ve made - and why they’re working.
Taking a break every hour to intentionally go outside (even in clouds or rain) and do 10–15 squats facing the sun
Using a walking pad for gentle winter movement (without replacing outdoor light or movement)
Combining UVB + red light therapy strategically to support vitamin D and melatonin during a high-stress season
Taking Shilajit every morning for mitochondrial and energy support
Wool socks & actually keeping my feet warm (simple habit that makes a huge difference)
Adding morning vibration therapy after sunrise to support my nervous system
Allowing carbohydrates again to protect thyroid, leptin, and cortisol under stress (this one might ruffle some feathers)
Eating more warm, slow-cooked foods, stews, broth, and root vegetables
Simple & easy! (And if you are still Christmas shopping - the socks, walking pad & vibration plate - all arrive before the holiday if you are in the US).
I wrote a longer article (it wouldn't fit here & my email provider lowers my delivery rate when I try to add too much content in these newsletters) - and it includes more expansion on each of these points.
Click here to read it & get the deeper dive information - as well as the opportunity to get my "Lazy Girl Beef Stew" recipe, winter food list , free UVB+ Red light protocol & more.
I also wrote a pretty extensive free article with tons of references on the Circadian timing of exercise, red light, vibration therapy, sauna & cold therapy (and my email provider clipped it due to size 😓). Read it here!
