Your Fall Blueprint: Do's and Don'ts for Light, Food & Seasonal Wellness

In this solo episode of the Evolving Wellness Podcast, host Sarah Kleiner addresses the challenges of transitioning into fall and winter while maintaining circadian health. She discusses the importance of seasonal adaptation for the body's hormonal and metabolic processes, emphasizing outdoor activities, grounding, hydration, and a diet rich in DHA and vitamin A. Sarah also introduces her Leptin Master Plan program for advanced learners and practitioners. She provides practical tips for managing indoor living during colder months, including the strategic use of lighting and grounding techniques. The episode offers insights into the unique demands of fall and winter on circadian rhythms, thyroid function, cortisol, melatonin, and leptin, along with actionable steps to mitigate the impact of shorter days and cooler temperatures.

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My article on best practices for office jobs with links to product recommendations: https://www.sarahkleinerwellness.com/blog/office-job-your-guide-to-circadian-mitochondrial-health

Topics Discussed:

→ Navigating seasonal changes: shifting routines for fall and winter, and maintaining circadian health as days get shorter

→ The importance of sunlight, daybreak exposure, and grounding for circadian rhythm and overall wellness

→ Strategies for kids and families to stay circadian-friendly during back-to-school and increased indoor living

→ Managing blue light, non-native EMF, and indoor environments: nutrition, hydration, and protective tools (e.g., blue blockers, red light panels)

→ Adapting nutrition for colder months: increasing DHA and vitamin A-rich foods, transitioning to seasonal produce

→ The role of melatonin, vitamin D, and hormonal shifts in winter health and immunity

→ Pros and cons of tanning beds, red light therapy, and vitamin D lamps for maintaining health in low sunlight

→ Practical tips for optimizing home and office lighting, and using technology (apps, software) to support circadian health

→ Mindset and lifestyle adjustments for winter: embracing rest, early bedtimes, and metabolic flexibility

→ Addressing common questions about children, school routines, and adapting ancestral practices to modern life

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Timestamps

00:00 Introduction and Podcast Overview

01:41 Solo Episode Announcement and Leptin Master Plan

03:09 Transitioning to Indoor Living and Seasonal Shifts

05:22 Morning Routine for Circadian Health

12:51 Office and School Wellness Tips

14:51 Cold Weather Adaptation and Nutrition Tips

19:09 Blue Light and EMF Mitigation Strategies

22:56 Morning Routine for Kids

23:32 Balancing School and Homeschooling

25:03 Melatonin and Vitamin D: Winter Essentials

26:07 Optimizing Evening Environment

29:56 Tanning Beds vs. Natural Sunlight

38:18 Hormonal Shifts in Winter

42:42 Embracing Seasonal Changes

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