Light, Food, and Timing: Your Fall Energy Toolkit
Last week we talked about the jarring transition from summer’s easy rhythms to fall’s packed schedules.
This week, let’s dive into why simple changes to light exposure and meal timing can make such a profound difference—and explore two more strategies from our fall book club pick, Good Energy by Dr. Casey Means.
Two Strategies for Adjusting to Your Fall Schedule:
Get outside after waking and expose yourself to the light
Take advantage of the sun we still have!
Even if it’s just walking the dog around the block or sitting on your front stoop with your morning coffee (after rehydrating with 16 oz of water first – link to this prior newsletter below!), you’ll benefit from light exposure.
Natural light suppresses leftover melatonin and helps set your mood for the day.
All forms of natural light – even on a rainy or cloudy day – are beneficial to your circadian system.
Move your mealtimes earlier
In Good Energy, Dr. Casey Means recommends an earlier eating window (like 8 AM to 6 PM) and discourages late-night eating. This helps align your body with its natural circadian biology.
With busy school nights, this isn’t always easy. Look for moments in the week when you can eat together—maybe breakfast before school or a family dinner on weekends. Involve your kids in outdoor time, food prep, and meal planning to help them internalize these energy-supportive habits.
Why These Simple Changes Work
These strategies work at a cellular level to support your body’s energy production and recovery systems. When we align our daily rhythms with our biology instead of fighting against them, we set ourselves up for more sustainable vitality.
The transition from summer to fall doesn’t have to drain you. Think of it as an opportunity to work with your body and create rhythms that restore your energy when life demands more of you.
Warmly,
Dr. Krista
Olive Says:
“Dad, when you eat dinner late, you make those weird grumbly noises all night. Maybe your tummy wants to go to bed earlier?”
Dogs say the darnedest things!