Adapting Morning Routines for Shorter Days

In this episode of the Evolving Wellness Podcast, host Sarah explores strategies for maintaining wellness as the seasons shift to fall and winter. She focuses on melatonin as the 'master winter hormone,' linking it to overall health alongside vitamin D. Sarah shares personal experiences and tips for combating seasonal depression by optimizing circadian rhythms through exposure to natural light, proper nutrition, and lifestyle adjustments. She also provides resources like free eBooks and discusses tools like her Circadian app to help integrate these practices into daily routines. The episode covers practical advice for managing indoor environments, meal timing, and nighttime lighting to enhance melatonin production and overall well-being during the darker months.

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Timestamps

00:00 Introduction to Shifting into Fall and Winter

00:18 Podcast Overview and Host Introduction

01:33 Melatonin: The Master Winter Hormone

03:14 Personal Journey and Seasonal Depression

04:01 Free Resources and Ebooks

05:56 Melatonin and Vitamin D: Overlapping Functions

06:58 Modern Lifestyle and Melatonin Disruption

13:01 Morning Routine for Optimal Melatonin Production

14:34 Circadian App and Morning Light Exposure

19:49 Winter Weight Control and Appetite Regulation

24:24 Low Tox Swaps and Kitchen Detox

26:03 Daytime Light Exposure and Subcellular Melatonin

28:42 Impact of Artificial Light on Hormones

32:53 Evening Routine and Protecting Melatonin

34:15 Red Light Therapy: Best Practices

37:57 Conclusion and Call to Action

This video is not medical advice & as a supporter to you and your health journey - I encourage you to monitor your labs and work with a professional!

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