Fortifying for Fall: How to Keep Your Energy and Immunity Strong
As we transition into shorter days, your body needs extra support to maintain energy, sleep quality, and immune resilience.
Last week we talked about evening light strategies to protect melatonin production.
This week, we’re focusing on morning light exposure and fortifying Vitamin D stores—two critical foundations for fall wellness.
Morning Light: Setting Your Circadian Clock
Just as evening light supports melatonin, morning light exposure sets your circadian rhythm and cortisol balance.
Try this:
Get outside within 60 minutes of waking, even on cloudy days.
Natural light signals your brain’s master clock to start the day—regulating energy, hormones, and mood.
If you aren’t able to access natural light within 60 minutes of waking, consider a full-spectrum light box.
How to use:
Place it at eye level, 16–24″ away
Use it for 20–30 minutes within an hour of waking
Avoid using it after 2 PM, as it can delay your sleep cycle
Even if you miss the early window, time outdoors anytime supports your circadian rhythm
Keep in mind that any morning light, whenever you can get it, is beneficial for your health!
The Cortisol Awakening Response
Before you reach for the coffee, hydrate first.
Drink 8–16 oz of water
Wait 30 minutes before caffeine
This allows cortisol to rise naturally through your cortisol awakening response—a built-in energy boost that supports alertness and focus. Combined with morning light, it sets your rhythm for the day ahead.
Vitamin D: Your Fall Essential
As sunlight decreases, Vitamin D production drops—even if you’re outdoors often.
Now’s the time to test your levels and consider supplementation to support:
- Immune strength
- Bone health
- Mood balance
- Mitochondrial energy
Ask your provider about testing and the right dosage for you.
Moves of the Week
- Get outside within an hour of waking (or use a light box)
- Hydrate first thing with 8–16 oz of water
- Delay coffee 30 minutes to support cortisol balance
- Test Vitamin D levels and discuss supplements with your provider
Next week: How to eat for the fall transition—foods that fuel your mitochondria, immune system, and seasonal energy.
Warmly,
Dr. Krista
Olive Says:
Sunrise schmunrise—not my thing.
Sometimes the humans have to make the bed around me while I’m still snoozing.
Circadian rhythms are great and all, but naps are forever.