BABY, IT'S COLD OUTSIDE
- Dec 16, 2025
- 4 min read
Let's warm up from the inside out!
I am sitting here writing this snuggled up with my heated blanket and my spiced chai tea reminiscing about the beach and soaking in the Vitamin D and the sea salt air while looking at this beautiful snow on the ground. The thing about snow is that it is soooo pretty to look at, but the second I step outside my entire relationship with snow has flipped... Anyone else feel like this???
The temperature is disrespectful..
I am sore from shoveling..
Motivation left with the sun..
Holiday season is here..
Stressed is an understatement..
The days are shorter..
Our skin is dryer..
I am craving comfort food..
The layers keep getting thicker..
Everyone is sniffling..
I am not complaining.. BUTTTTTTTTTTTTTTTTT
ANYONE else feeling the seasonal depression kicking in?!
If we are wondering why we feel like this..
Naturally, our blood flow will go to our core organs to keep us protected, so blood flow will be compromised to our hands and feet. not to say that our hands and feet are not important.. but, if push came to shove we are losing fingers and toes!
Did you know our bodies need more energy to keep us warm? Our thyroid that regulates body temperature is working overtime, so individuals with low thyroid function will feel it more. This also means, we will have heightened cravings like carbs and warm food, increased hunger and us being more tired. In this season we are more prone to dehydration. The cold, dry air increases fluid loss, but our drive for thirst decreases, leading many of us to drink less than our bodies need.
When the days become shorter and the sun is not as warm our serotonin (happy hormone) lowers and our melatonin (sleep hormone) is intensified.
This is what most of us are feeling and where we in fact can most benefit from when addressed clinically.
The cold triggers norepinephrine; a stress and alertness hormone that helps the body wake up, focus, and respond to challenges. When It is released when the body needs to be more alert like times of stress, cold exposure, excitement, or danger. great for alertness, but stressful if our body is already tired.
Without daily preventive support, winter physiology becomes a recipe for burnout, but with the right habits, we can stay regulated, energized, and resilient all season long.
IF THIS SOUNDS LIKE YOU KEEP READING
We cannot deny what is happening outside
BUT, what we can do, is stay warm from the inside out!
While we take this time to honor our bodies and the hibernation season, let's also not forget that the small habits we create now will lead us into spring!
First things first...
DO NOT FEEL GUILTY FOR WHAT WE ARE FEELING
All that gets us is in a downward spiral and exposed to a cycle we aren't able to break.
Instead,
Honor our bodies for where they have been and what they have gotten us through. Our bodies are always talking to us, it is just how we are interpreting what were feeling.
Here are 10 evidence-based habits to help us warm up from the inside out
🔥 Morning Light + Movement (5–10 minutes)
Step outside or sit by a window within the first hour of waking.
Light exposure boosts serotonin and regulates melatonin.
Add a short walk, stretch, or mobility sequence to warm the body and stimulate circulation.
Why it matters: supports mood, energy, focus, and circadian rhythm.
🍳 Protein-Forward Breakfast
Aim for 20–30g of protein. Add healthy fats and fiber.
Why it matters: stabilizes blood sugar, reduces cravings, supports thyroid function, and boosts metabolic heat.
💧 Hydration & Electrolytes (in the morning)
The goal: 1 full glass of water with minerals or electrolytes as the day begins.
Why it matters: prevents dehydration from dry winter air, supports circulation, and reduces fatigue.
Magnesium, sodium, and potassium help:
regulate muscle tension
stabilize mood
support energy
improve warmth and circulation
Simple sources: electrolytes, leafy greens, sea salt, nuts, seeds, avocados.
🍲 Warm, Nourishing Meals Throughout the Day
Think soups, stews, roasted vegetables, warm grains, spices like ginger or cinnamon.
Why it matters: supports digestion, thermogenesis, blood flow, and metabolic health.
🌥️ Vitamin D + Omega-3 Support
Especially important if sunlight is limited.
Why it matters: improves mood, immunity, inflammation, and seasonal depression symptoms.
🧠 Midday Reset for Stress Regulation
1–2 minutes of breathwork, grounding, or stepping outside.
Why it matters: keeps cortisol from spiking, which directly affects mood, cravings, and body temperature.
🚶♀️ Post-Meal Movement (5 minutes)
Walk around the office, clean up the kitchen, or do light movement.
Why it matters: improves glucose control → prevents energy crashes and sugar cravings.
🌙 Evening Wind-Down Routine
Dim lights, reduce screens, warm beverage, stretch, journal.
Why it matters: winter already elevates melatonin; supporting sleep hygiene keeps the body regulated and reduces fatigue.
🔥 Daily Exposure to Warmth
Warm showers, heating pads, saunas, blankets, cozy environments.
Why it matters: improves circulation, relaxes muscle tension, and counteracts cold-related vasoconstriction.
The truth is this:
We don’t need to do all of them. Even one intentional shift can change how the body handles winter stress. We might be surprised with what we accomplish (;
Supporting our body through the winter months doesn’t need to be complicated. Small, consistent habits make the biggest difference and this season is the perfect time to begin!
Stay tuned for more seasonal insights, education, and ways to keep your body in its Sweet Spot all year long.For daily tips, deeper explanations, and wellness tools you can actually use, follow @roseapothecary_wellness.
Until next time,
Your Vitality Coach
Heather Rose
