November 13, 2025 • 25 mins
Send Naihomy encouraging words!💕
We explore how to pivot food, movement, mood, and community so winter doesn’t derail your wellness. Practical tips include warm seasonal meals, daylight-timed walks, vitamin D considerations, indoor movement, and building real-life support.
• reframing winter routines as pivots, not failures
• swapping raw salads for roasted vegetables, soups and chili
• dressing properly for outdoor walks and moving them to midday
• leveraging walking pads and simple indoor movement
• considering vitamin D with labs and medical guidance
• supporting mood with sunlight, sleep and medication when needed
• using herbal teas for hydration instead of cold water
• planning IRL connection to reduce isolation
• creating a winter playbook and tracking what works
If you found something of value here, please go ahead and share it with a friend, with a family member, please share it on social media, on Instagram. You can go ahead and tag me. And if you have not yet, I would really appreciate it if you would rate the podcast, leave a review to help others find us and share this information. And if you're looking for support in your health and wellness journey and you're looking for a holistic health coach, I might be your person. So go ahead and please reach out, send me a DM, send me an email, and we can chat about what that might look like if we were to work together.
Thank you so much for listening!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker (00:41):
Hello, friends.
Welcome back to the podcast.
So winter is upon us, the coldis here, daylight savings time
has happened.
And how does that affect ourwellness?
It might have a big impact,whether you realize it or not,
and that is exactly what I'mhere to talk to you today, to
(01:04):
talk to you about today.
I'm in New York and it'sgetting quite cold.
And even my friends down inFlorida, I've seen that they are
in the 60s and 40s down there.
So if the cold weather is notyour thing, if you are not a
winter person, I get it.
This is the season where Idon't thrive as much, but I
(01:29):
think I still can, and I've madeit a point to flow with nature
as much as possible because wehuman beings are a part of
nature, and if we see naturearound us, they flow with it.
So that's something I am tryingto implement.
I started, I think,intentionally last year, and I'm
(01:54):
continuing to do it this yearas well.
However, that doesn't comewithout intentionality and
support and kind of just makingthe decision.
Because unless I move somewhereelse, I really don't have a
choice.
This is what this is what we'rein for, these seasons changing.
(02:14):
A few weeks ago, I was havingthis conversation with a client
of mine who lives in California.
So she's a West Coast girly.
And we were talking about thesetransitions.
I think every no matter whereyou live, there is some sort of
transition.
Even let's say in the DominicanRepublic, they talk about
(02:36):
winter.
I mean, their winter is not thesame as this kind of winter,
but for them, it's cold, they'rein extremely warm weather for a
lot of the year, and they haveseasons like the rainy season
and the dry season, and there isseasons everywhere, right?
So, how however I still findthat let's say in the Northeast,
(03:00):
there's a lot of more drastictransitions and seasons from
winter to summer, and that doesaffect how we show up in our
wellness, and it doesn't meanthat we don't do it at all, we
don't do wellness at all, or wegive up on wellness, which I
(03:21):
think is usually what happenswhere you cannot keep up with
your same exact routine, so yousee that as failure, or you just
can't do it, right?
Because your motivation or whatyou do or what you eat, how you
show up in the summertime mightfeel super hard in the
(03:45):
wintertime, or vice versa.
You know, I have clients whostruggle in the summertime and
do so much better in the winter.
So, whichever side you're on,if you thrive in summer or you
thrive in winter, still thepoint is that we need to
transition from one season toanother, and how we're gonna do
(04:05):
and how are we gonna do thatwithout fully giving up on a
wellness routine, thinking thatwe can't do it anymore, or it's
not for us, or we failed becauseit doesn't look the same way,
or it doesn't feel the same wayas it did in a previous season.
(04:27):
Okay, you're with me?
So, with my client fromCalifornia, I want to talk about
a few things that we discussedand a few things I've also added
that I've done throughout theyears when it comes to the
seasons changing.
This month of November isactually my, I believe,
(04:51):
nine-year anniversary of when Istarted my wellness journey.
And I've learned a lot in thesenine years.
I'm going to talk more aboutthat in a future episode, so
look out for that.
However, I just want to say inthe past nine years, I've
learned so much about howseasonality affects wellness, or
(05:15):
not even affects it, but thechanges that it brings along.
And I really did start mywellness journey in November of
2016.
Okay, so not the happiest, goluckiest times.
I feel like I feel like a lotof people start in the spring
(05:35):
when it's not as dark outside,when it's not as cold outside.
So that says a lot about whereI was with my mindset of just
like let's fucking go.
Like I'm ready to do this, andI didn't really care about
outside circumstances exceptthat I did once I started, and
(05:56):
I'll I'll share, I'll share thatin another episode.
Anyways, let's get into thetips that I have for you or
topics of conversation when itcomes to wellness and seasons.
So, one of the first thingsthat I like to touch on is food,
right?
And our bodies crave differentthings in different seasons with
(06:21):
all due right, right?
Like our bodies innately shiftwith the seasons, and in the
winter, we need a little bitmore padding.
We our bodies accumulate alittle bit more fat.
It is actually quite natural todo that because usually we need
more protection against thecold, and with that comes
(06:45):
changes in the kinds of foodsthat we're craving or that meet
we might want to eat.
So, generally in the wintertime, I like to transition more
to warm foods than to coldfoods.
I don't really crave cold foodsas much or at all.
It's harder for me to eat coldfoods, kind of like salads um or
(07:08):
different kinds of fruits,things like that.
So I transition to warmervegetables.
Maybe I really love roastedvegetables, so that's something
I lean on a lot.
Root vegetables, soups whereyou can pack with things like
(07:29):
root vegetables, kind of like asancocho.
Uh, chili is another great onethat I like to lean on.
So, how we're getting ourvegetables in, because I know
getting vegetables in is like abig topic of conversation or
what we're eating in wellness.
There are multiple ways to getthese kinds of nutrients in,
(07:53):
right?
So if you are used to thinking,oh, I only get my vegetables
through a cold salad, or I needto eat cold things, or the
vegetables need to look acertain way, then I really
invite you to consider otherways to get your vegetables in.
And it doesn't mean that it'swrong, and it doesn't mean that
(08:17):
you are regressing in any sortof way, it means that you're
adjusting.
So I love again more of thewarm foods, warm root
vegetables, roasted vegetables,things like stews when it comes
to the warm weather, it is a lotmore comforting.
I think that if you are stillbeing mindful as to the portions
(08:41):
you're having and how you'rebalancing your plate, then
you're like you're good to go.
And just because your mealsdon't look like what they did in
the summertime or in warmerweathers does not mean that the
transition to foods you mightcrave in the winter is going to
stall your progress at all or isgoing to ruin the work that
(09:05):
you've done.
So I invite you to be curiousabout that.
The next thing I want to touchon is your clothes.
A lot of my clients on the EastCoast, especially, well, no,
everywhere, okay, uh, usually goout for walks.
And a lot of them are not a fanof the cold.
(09:27):
And we rely on other tools thatI'll touch on in a second, like
walking pads, let's say, towalk in the house, and that's
all great.
However, something that Iencourage my clients to do and
that I've done myself is to getthe tools you actually need for
the season.
So, by that, a lot of myclients would not dress
(09:51):
appropriately for the weather,and therefore they felt extra
cold and wouldn't want to stepoutside.
And we discussed about gettinga hat and getting some gloves
and getting a scarf and gettinguh shoes that would protect your
feet from the colds better, orsocks, things like that.
(10:11):
And it made their walks outsidea lot more comfortable, and
they actually enjoyed theirwalks outside.
With that said, we might needto adjust when we're walking
outside because now the morningsit might be dark, and in the
afternoons or early afternoon,around four or five o'clock, is
(10:33):
also dark.
So those walks after dinnermaybe are not an option anymore
because it is dark outside, andI don't really enjoy walking in
the dark, so the times ofwalking also might need to
transition.
Something I would do a lot whenI worked in corporate was take
(10:54):
a walk during my lunchtime.
That way the sun was outbecause part of being outside is
getting some sunshine, and inthe winter time is so limited
that yes, there's the movementpiece, but there's also the
getting some sunshine piece,right?
It's it's multi ismulti-layered when we walk
(11:16):
outside.
Yes, there's movement, butthere's also fresh air and
there's also sunshine.
So, something I like toencourage my clients to do is
see if they can take a middaywalk.
So they're not only getting thethe benefits of movement, but
they're also getting thebenefits of sunshine.
And if cold is a real issue,then seeing how you can dress
(11:37):
more appropriately so that youdo not feel as cold.
And how can you also build upyour tolerance for cold?
That is something I am workingon myself.
How can I, you know, give thatbody a little stressor or make
it work a little bit more towarm me up?
(11:58):
And if you're walking, usuallythat builds up, you know, heat.
But in the same way that we dosaunas with the heat, the cold
is also beneficial.
I don't know if you've heard ofcold plunges and things like
that.
Honestly, I'm not a huge fan ofbeing plunged into cold water,
(12:18):
but I can work with feeling alittle colder when I'm walking
outside.
So, again, it's just seeingwhat kind of tools you need to
adjust to the temperature andalso your schedule.
How does it shift when we aretrying to get some sun and is
(12:43):
not as readily availableanymore?
And with that said, something Ido, and this is not you should
always consult with your doctor,you should get your blood work
done when it comes to this.
But I re I do take a vitamin Dsupplement, especially in the
winter time in the morning,because usually that's when
(13:03):
sunshine is available.
Uh, and you should reallyconsult with your doctor and
have some blood work done to seewhere your vitamin D levels
are.
So please go ahead and do that.
But vitamin D is so essentialfor mood and for hormone health
and for you know, like it's justit has such a big impact.
(13:25):
It can help with depression, itcan help with feeling happier,
like all these different things.
It can help with hormoneproduction, where if your
hormones are not being producedeffectively, or they don't have
the tools they need to producethemselves, then a whole host of
different things can behappening in the body.
It can it helps with bloodsugar management, right?
(13:48):
So a lot of processes that'sthe word I was trying to find in
the body, uh suffer when ourvitamin D is way too low.
So, especially in the wintertime, I do like to keep up with
my supplements to support mybody, and especially vitamin D.
So that is another thing tokeep in mind for the winter
(14:11):
season.
Now, beverages, hydration is soimportant, and something that I
don't enjoy, and my clientshave brought up too is drinking
water, especially cold water.
So a lot of them drink seltzersor regular cold water, and it's
just not as appealing in thewinter time.
(14:34):
So, something I like to do, andmy clients have started to do
too, is drink herbal teas, drinksomething that's warm, and that
is equally as hydrating.
So, either getting good qualitytea bags or creating your own
batch of fresh tea at home,similar to the Dominican tea,
(14:55):
can be super helpful for keepingyou hydrated in the way that's
more pleasing for the seasoninstead of trying to chug cold
water, which I'm not a fan of inthe winter time.
Another thing that we candiscuss is I already went, I'm
looking at my little list atadjusting the schedules for
(15:17):
walking.
However, something I also didwas get a walking pad for the
house.
I do not use this walking padall summer long because most of
the time I can find time to takea walk outside because the sun
is just more available, morehours of the day.
(15:40):
However, we become a naturallya little bit more sedentary in
the winter, we're not going onwalks as often, going to parks,
enjoying time outside, going tothe beach or to the pool or
different things like this.
A lot of things are indoors.
So something I do use in thewinter time is this walking pad
(16:05):
because a lot of times, let'ssay after dinner, I might have
not gone on a walk all day orwhat have you.
And while we're watching TV asa family, instead of sitting on
the couch, I can walk next tothe couch while we're having
family TV time, or any othertime during the day, actually,
(16:26):
you can go ahead and hop on thewalking pad, and at least it'll
give you that movement portionin.
The sun is one thing, right?
As we discussed, but me, youcan also, if what you're looking
for and the goal you're tryingto hit is movement, it can
really support you with gettingthat in throughout the day.
(16:49):
I spoke about flowing withnature a little bit, right?
And last year when I wasworking with my ancestral
healer, we spoke a lot aboutthese seasons, and it doesn't
mean that we don't strugglethrough them a little bit, and
that seasonal depression sets ina little bit, and we need
(17:12):
support for that.
But with that said, um, there'stwo parts there's one flowing
with the season, and anotherpart is understanding where you
might need extra support.
So, with that said, I highlyrecommend that you also have
this conversation with yourdoctor to see if the if you're
(17:33):
really struggling, what kind ofsupport um medication can give
you, and there's no shame inthat.
I've been, I noticed that mymood was off, my motivation was
off for quite some time, and Iwent and I had um a conversation
(17:55):
with my doctor.
I explained to her everythingthat was happening, and she
actually gave me medication.
First, she we spoke, right?
Um, and she kind of coached methrough a few things, and she
also offered me uh options interms of prescriptions to
support me in this season, andI'm not talking about just
(18:18):
winter season, but in the seasonof life right now, and uh I I
went for it because there's noneed to be on this much of the
struggle bus when there arethings to support me in this
season, and it has been welldiscussed and thought through,
(18:41):
and it's with intention, so thatis something that can also be
helpful.
And the last thing I'll mentionis community meeting IRL in
real life with friends, I orfamily members, or just whoever,
(19:01):
other humans, maybe it's justcommunity activities, and uh
I've been doing coffee dateswith the community, and that has
been so good, and trying toschedule time to be with friends
in real life, and that isalways so helpful in this season
(19:22):
where it feels so extremelyisolated, isolating because
let's say in the summertime youcan go to a park or you can be
outside somewhere and there'sother people around you,
however, a lot of times in thewinter we don't have those
options.
I mean, sometimes we go to themall if we want to walk around
(19:43):
and be around people, so that'san option as well, but
intentionally recreatingconnection, in-person connection
as much as you can with peoplewho are near you and seeing how
you can get creative and hangout together at some capacity,
it doesn't have to be spendingmoney all the time or spending
(20:07):
excessive amounts of money allthe time, right?
Like, let's get creative inways where we can support each
other in person, and I thinkthat that gives us something to
look forward to, it helps usfeel seen and not alone, and it
helps us pass the time, right?
Eventually, winter will pass,and it helps us pass the time,
(20:32):
so having something to lookforward to, I think uh gives us
a little bit of glimmers in thisseason.
I hope these tips have beenhelpful in ways that you can
transition in the winter season.
I think that a lot of thingsare also habit creating.
(20:55):
Like, as I was mentioning whenI first started my journey nine
years ago, something I wouldstruggle with was waking up for
the gym when it was still darkoutside or when it was really
cold outside and all that.
But I realized that I neverregretted it, and it's mostly
developing that mindset andbuilding evidence that you are
(21:18):
actually going to enjoyyourself, like you do what you
need to do to keep yourself warmor feel comfortable and safe in
getting to where you need togo.
But I'll tell you one thing, Inever regretted going to my
workouts that I had alreadyplanned for, no matter how cold
it was.
(21:38):
I mean, unless the weather islike clearly unsafe, but just
the thought of like, oh, I don'twant to go today.
Like, I've been there so manytimes.
So a lot of it is justespecially if you're new to
wellness, like really observingwhat your mind is telling you
and what the resistance actuallyis and setting yourself up for
(22:00):
success.
Um, I love to leave my clothesout for the gym, so I have as
little to do in the morning.
I also like to have a warmbeverage, so I'll drink warm
lemon water, and sometimes Ilike to eat something I don't do
in the summertime is takecoffee with me.
But in the wintertime,sometimes I do like to do that
(22:22):
or take a cup of green tea, andthose are things that are
comforting to help me along inthe process.
So I hope these tips have beenhelpful as we are getting deeper
into the winter season, and Ihope that it inspires you to
find what works for you in thisseason.
(22:45):
Maybe what you've been doingfor the summer and the early
fall is just not hitting thesame, it's just not feeling the
same, and it doesn't mean thatyou need to stop, it just means
that you need to pivot and seewhat's gonna work for you in
this season, and maybe writethat down, journal about it
(23:07):
because you know what?
Winter's gonna come again, andyou're gonna be like, What did I
do?
How did I do it last season?
What worked for me, whatdidn't.
You can bookmark this episodeand listen to it when winter is
approaching again, and know thatyou can be as cyclical as the
(23:28):
seasons and nature are, right?
Think about the trees and howthey drop the leaves, they
hibernate for a little while andcome back.
So, how can you do that to acertain capacity?
How can you be retrospectiveand look in while also meeting
your needs?
Okay, I hope this has beenhelpful for you.
(23:49):
If you found something of valuehere, please go ahead and share
it with a friend, with a familymember, please share it on
social media, on Instagram.
You can go ahead and tag me.
Um, and if you have not yet, Iwould really appreciate it if
you would rate the podcast,leave a review to help others
(24:14):
find us and share thisinformation.
And if you're looking forsupport in your health and
wellness journey and you'relooking for a holistic health
coach, I might be your person.
So go ahead and please reachout, send me a DM, send me an
email, and we can chat aboutwhat that might look like if we
(24:36):
were to work together.
So I hope you have a great weekand see you on the next one.
Bye.
Hello, friends.
Welcome back to the podcast.
So winter is upon us, the coldis here, daylight savings time
has happened.
And how does that affect ourwellness?
It might have a big impact,whether you realize it or not,
and that is exactly what I'mhere to talk to you today, to
(01:04):
talk to you about today.
I'm in New York and it'sgetting quite cold.
And even my friends down inFlorida, I've seen that they are
in the 60s and 40s down there.
So if the cold weather is notyour thing, if you are not a
winter person, I get it.
This is the season where Idon't thrive as much, but I
(01:29):
think I still can, and I've madeit a point to flow with nature
as much as possible because wehuman beings are a part of
nature, and if we see naturearound us, they flow with it.
So that's something I am tryingto implement.
I started, I think,intentionally last year, and I'm
(01:54):
continuing to do it this yearas well.
However, that doesn't comewithout intentionality and
support and kind of just makingthe decision.
Because unless I move somewhereelse, I really don't have a
choice.
This is what this is what we'rein for, these seasons changing.
(02:14):
A few weeks ago, I was havingthis conversation with a client
of mine who lives in California.
So she's a West Coast girly.
And we were talking about thesetransitions.
I think every no matter whereyou live, there is some sort of
transition.
Even let's say in the DominicanRepublic, they talk about
(02:36):
winter.
I mean, their winter is not thesame as this kind of winter,
but for them, it's cold, they'rein extremely warm weather for a
lot of the year, and they haveseasons like the rainy season
and the dry season, and there isseasons everywhere, right?
So, how however I still findthat let's say in the Northeast,
(03:00):
there's a lot of more drastictransitions and seasons from
winter to summer, and that doesaffect how we show up in our
wellness, and it doesn't meanthat we don't do it at all, we
don't do wellness at all, or wegive up on wellness, which I
(03:21):
think is usually what happenswhere you cannot keep up with
your same exact routine, so yousee that as failure, or you just
can't do it, right?
Because your motivation or whatyou do or what you eat, how you
show up in the summertime mightfeel super hard in the
(03:45):
wintertime, or vice versa.
You know, I have clients whostruggle in the summertime and
do so much better in the winter.
So, whichever side you're on,if you thrive in summer or you
thrive in winter, still thepoint is that we need to
transition from one season toanother, and how we're gonna do
(04:05):
and how are we gonna do thatwithout fully giving up on a
wellness routine, thinking thatwe can't do it anymore, or it's
not for us, or we failed becauseit doesn't look the same way,
or it doesn't feel the same wayas it did in a previous season.
(04:27):
Okay, you're with me?
So, with my client fromCalifornia, I want to talk about
a few things that we discussedand a few things I've also added
that I've done throughout theyears when it comes to the
seasons changing.
This month of November isactually my, I believe,
(04:51):
nine-year anniversary of when Istarted my wellness journey.
And I've learned a lot in thesenine years.
I'm going to talk more aboutthat in a future episode, so
look out for that.
However, I just want to say inthe past nine years, I've
learned so much about howseasonality affects wellness, or
(05:15):
not even affects it, but thechanges that it brings along.
And I really did start mywellness journey in November of
2016.
Okay, so not the happiest, goluckiest times.
I feel like I feel like a lotof people start in the spring
(05:35):
when it's not as dark outside,when it's not as cold outside.
So that says a lot about whereI was with my mindset of just
like let's fucking go.
Like I'm ready to do this, andI didn't really care about
outside circumstances exceptthat I did once I started, and
(05:56):
I'll I'll share, I'll share thatin another episode.
Anyways, let's get into thetips that I have for you or
topics of conversation when itcomes to wellness and seasons.
So, one of the first thingsthat I like to touch on is food,
right?
And our bodies crave differentthings in different seasons with
(06:21):
all due right, right?
Like our bodies innately shiftwith the seasons, and in the
winter, we need a little bitmore padding.
We our bodies accumulate alittle bit more fat.
It is actually quite natural todo that because usually we need
more protection against thecold, and with that comes
(06:45):
changes in the kinds of foodsthat we're craving or that meet
we might want to eat.
So, generally in the wintertime, I like to transition more
to warm foods than to coldfoods.
I don't really crave cold foodsas much or at all.
It's harder for me to eat coldfoods, kind of like salads um or
(07:08):
different kinds of fruits,things like that.
So I transition to warmervegetables.
Maybe I really love roastedvegetables, so that's something
I lean on a lot.
Root vegetables, soups whereyou can pack with things like
(07:29):
root vegetables, kind of like asancocho.
Uh, chili is another great onethat I like to lean on.
So, how we're getting ourvegetables in, because I know
getting vegetables in is like abig topic of conversation or
what we're eating in wellness.
There are multiple ways to getthese kinds of nutrients in,
(07:53):
right?
So if you are used to thinking,oh, I only get my vegetables
through a cold salad, or I needto eat cold things, or the
vegetables need to look acertain way, then I really
invite you to consider otherways to get your vegetables in.
And it doesn't mean that it'swrong, and it doesn't mean that
(08:17):
you are regressing in any sortof way, it means that you're
adjusting.
So I love again more of thewarm foods, warm root
vegetables, roasted vegetables,things like stews when it comes
to the warm weather, it is a lotmore comforting.
I think that if you are stillbeing mindful as to the portions
(08:41):
you're having and how you'rebalancing your plate, then
you're like you're good to go.
And just because your mealsdon't look like what they did in
the summertime or in warmerweathers does not mean that the
transition to foods you mightcrave in the winter is going to
stall your progress at all or isgoing to ruin the work that
(09:05):
you've done.
So I invite you to be curiousabout that.
The next thing I want to touchon is your clothes.
A lot of my clients on the EastCoast, especially, well, no,
everywhere, okay, uh, usually goout for walks.
And a lot of them are not a fanof the cold.
(09:27):
And we rely on other tools thatI'll touch on in a second, like
walking pads, let's say, towalk in the house, and that's
all great.
However, something that Iencourage my clients to do and
that I've done myself is to getthe tools you actually need for
the season.
So, by that, a lot of myclients would not dress
(09:51):
appropriately for the weather,and therefore they felt extra
cold and wouldn't want to stepoutside.
And we discussed about gettinga hat and getting some gloves
and getting a scarf and gettinguh shoes that would protect your
feet from the colds better, orsocks, things like that.
(10:11):
And it made their walks outsidea lot more comfortable, and
they actually enjoyed theirwalks outside.
With that said, we might needto adjust when we're walking
outside because now the morningsit might be dark, and in the
afternoons or early afternoon,around four or five o'clock, is
(10:33):
also dark.
So those walks after dinnermaybe are not an option anymore
because it is dark outside, andI don't really enjoy walking in
the dark, so the times ofwalking also might need to
transition.
Something I would do a lot whenI worked in corporate was take
(10:54):
a walk during my lunchtime.
That way the sun was outbecause part of being outside is
getting some sunshine, and inthe winter time is so limited
that yes, there's the movementpiece, but there's also the
getting some sunshine piece,right?
It's it's multi ismulti-layered when we walk
(11:16):
outside.
Yes, there's movement, butthere's also fresh air and
there's also sunshine.
So, something I like toencourage my clients to do is
see if they can take a middaywalk.
So they're not only getting thethe benefits of movement, but
they're also getting thebenefits of sunshine.
And if cold is a real issue,then seeing how you can dress
(11:37):
more appropriately so that youdo not feel as cold.
And how can you also build upyour tolerance for cold?
That is something I am workingon myself.
How can I, you know, give thatbody a little stressor or make
it work a little bit more towarm me up?
(11:58):
And if you're walking, usuallythat builds up, you know, heat.
But in the same way that we dosaunas with the heat, the cold
is also beneficial.
I don't know if you've heard ofcold plunges and things like
that.
Honestly, I'm not a huge fan ofbeing plunged into cold water,
(12:18):
but I can work with feeling alittle colder when I'm walking
outside.
So, again, it's just seeingwhat kind of tools you need to
adjust to the temperature andalso your schedule.
How does it shift when we aretrying to get some sun and is
(12:43):
not as readily availableanymore?
And with that said, something Ido, and this is not you should
always consult with your doctor,you should get your blood work
done when it comes to this.
But I re I do take a vitamin Dsupplement, especially in the
winter time in the morning,because usually that's when
(13:03):
sunshine is available.
Uh, and you should reallyconsult with your doctor and
have some blood work done to seewhere your vitamin D levels
are.
So please go ahead and do that.
But vitamin D is so essentialfor mood and for hormone health
and for you know, like it's justit has such a big impact.
(13:25):
It can help with depression, itcan help with feeling happier,
like all these different things.
It can help with hormoneproduction, where if your
hormones are not being producedeffectively, or they don't have
the tools they need to producethemselves, then a whole host of
different things can behappening in the body.
It can it helps with bloodsugar management, right?
(13:48):
So a lot of processes that'sthe word I was trying to find in
the body, uh suffer when ourvitamin D is way too low.
So, especially in the wintertime, I do like to keep up with
my supplements to support mybody, and especially vitamin D.
So that is another thing tokeep in mind for the winter
(14:11):
season.
Now, beverages, hydration is soimportant, and something that I
don't enjoy, and my clientshave brought up too is drinking
water, especially cold water.
So a lot of them drink seltzersor regular cold water, and it's
just not as appealing in thewinter time.
(14:34):
So, something I like to do, andmy clients have started to do
too, is drink herbal teas, drinksomething that's warm, and that
is equally as hydrating.
So, either getting good qualitytea bags or creating your own
batch of fresh tea at home,similar to the Dominican tea,
(14:55):
can be super helpful for keepingyou hydrated in the way that's
more pleasing for the seasoninstead of trying to chug cold
water, which I'm not a fan of inthe winter time.
Another thing that we candiscuss is I already went, I'm
looking at my little list atadjusting the schedules for
(15:17):
walking.
However, something I also didwas get a walking pad for the
house.
I do not use this walking padall summer long because most of
the time I can find time to takea walk outside because the sun
is just more available, morehours of the day.
(15:40):
However, we become a naturallya little bit more sedentary in
the winter, we're not going onwalks as often, going to parks,
enjoying time outside, going tothe beach or to the pool or
different things like this.
A lot of things are indoors.
So something I do use in thewinter time is this walking pad
(16:05):
because a lot of times, let'ssay after dinner, I might have
not gone on a walk all day orwhat have you.
And while we're watching TV asa family, instead of sitting on
the couch, I can walk next tothe couch while we're having
family TV time, or any othertime during the day, actually,
(16:26):
you can go ahead and hop on thewalking pad, and at least it'll
give you that movement portionin.
The sun is one thing, right?
As we discussed, but me, youcan also, if what you're looking
for and the goal you're tryingto hit is movement, it can
really support you with gettingthat in throughout the day.
(16:49):
I spoke about flowing withnature a little bit, right?
And last year when I wasworking with my ancestral
healer, we spoke a lot aboutthese seasons, and it doesn't
mean that we don't strugglethrough them a little bit, and
that seasonal depression sets ina little bit, and we need
(17:12):
support for that.
But with that said, um, there'stwo parts there's one flowing
with the season, and anotherpart is understanding where you
might need extra support.
So, with that said, I highlyrecommend that you also have
this conversation with yourdoctor to see if the if you're
(17:33):
really struggling, what kind ofsupport um medication can give
you, and there's no shame inthat.
I've been, I noticed that mymood was off, my motivation was
off for quite some time, and Iwent and I had um a conversation
(17:55):
with my doctor.
I explained to her everythingthat was happening, and she
actually gave me medication.
First, she we spoke, right?
Um, and she kind of coached methrough a few things, and she
also offered me uh options interms of prescriptions to
support me in this season, andI'm not talking about just
(18:18):
winter season, but in the seasonof life right now, and uh I I
went for it because there's noneed to be on this much of the
struggle bus when there arethings to support me in this
season, and it has been welldiscussed and thought through,
(18:41):
and it's with intention, so thatis something that can also be
helpful.
And the last thing I'll mentionis community meeting IRL in
real life with friends, I orfamily members, or just whoever,
(19:01):
other humans, maybe it's justcommunity activities, and uh
I've been doing coffee dateswith the community, and that has
been so good, and trying toschedule time to be with friends
in real life, and that isalways so helpful in this season
(19:22):
where it feels so extremelyisolated, isolating because
let's say in the summertime youcan go to a park or you can be
outside somewhere and there'sother people around you,
however, a lot of times in thewinter we don't have those
options.
I mean, sometimes we go to themall if we want to walk around
(19:43):
and be around people, so that'san option as well, but
intentionally recreatingconnection, in-person connection
as much as you can with peoplewho are near you and seeing how
you can get creative and hangout together at some capacity,
it doesn't have to be spendingmoney all the time or spending
(20:07):
excessive amounts of money allthe time, right?
Like, let's get creative inways where we can support each
other in person, and I thinkthat that gives us something to
look forward to, it helps usfeel seen and not alone, and it
helps us pass the time, right?
Eventually, winter will pass,and it helps us pass the time,
(20:32):
so having something to lookforward to, I think uh gives us
a little bit of glimmers in thisseason.
I hope these tips have beenhelpful in ways that you can
transition in the winter season.
I think that a lot of thingsare also habit creating.
(20:55):
Like, as I was mentioning whenI first started my journey nine
years ago, something I wouldstruggle with was waking up for
the gym when it was still darkoutside or when it was really
cold outside and all that.
But I realized that I neverregretted it, and it's mostly
developing that mindset andbuilding evidence that you are
(21:18):
actually going to enjoyyourself, like you do what you
need to do to keep yourself warmor feel comfortable and safe in
getting to where you need togo.
But I'll tell you one thing, Inever regretted going to my
workouts that I had alreadyplanned for, no matter how cold
it was.
(21:38):
I mean, unless the weather islike clearly unsafe, but just
the thought of like, oh, I don'twant to go today.
Like, I've been there so manytimes.
So a lot of it is justespecially if you're new to
wellness, like really observingwhat your mind is telling you
and what the resistance actuallyis and setting yourself up for
(22:00):
success.
Um, I love to leave my clothesout for the gym, so I have as
little to do in the morning.
I also like to have a warmbeverage, so I'll drink warm
lemon water, and sometimes Ilike to eat something I don't do
in the summertime is takecoffee with me.
But in the wintertime,sometimes I do like to do that
(22:22):
or take a cup of green tea, andthose are things that are
comforting to help me along inthe process.
So I hope these tips have beenhelpful as we are getting deeper
into the winter season, and Ihope that it inspires you to
find what works for you in thisseason.
(22:45):
Maybe what you've been doingfor the summer and the early
fall is just not hitting thesame, it's just not feeling the
same, and it doesn't mean thatyou need to stop, it just means
that you need to pivot and seewhat's gonna work for you in
this season, and maybe writethat down, journal about it
(23:07):
because you know what?
Winter's gonna come again, andyou're gonna be like, What did I
do?
How did I do it last season?
What worked for me, whatdidn't.
You can bookmark this episodeand listen to it when winter is
approaching again, and know thatyou can be as cyclical as the
(23:28):
seasons and nature are, right?
Think about the trees and howthey drop the leaves, they
hibernate for a little while andcome back.
So, how can you do that to acertain capacity?
How can you be retrospectiveand look in while also meeting
your needs?
Okay, I hope this has beenhelpful for you.
(23:49):
If you found something of valuehere, please go ahead and share
it with a friend, with a familymember, please share it on
social media, on Instagram.
You can go ahead and tag me.
Um, and if you have not yet, Iwould really appreciate it if
you would rate the podcast,leave a review to help others
(24:14):
find us and share thisinformation.
And if you're looking forsupport in your health and
wellness journey and you'relooking for a holistic health
coach, I might be your person.
So go ahead and please reachout, send me a DM, send me an
email, and we can chat aboutwhat that might look like if we
(24:36):
were to work together.
So I hope you have a great weekand see you on the next one.
Bye.
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