The clock changed, the light faded, and suddenly sleep feels off, cravings spike, and the calendar is full of sweets and late nights. We break the winter spiral by getting back to first principles: your body runs on time signals from light and food, and those signals need clarity when the days grow short.

We start with circadian anchors you can use tomorrow morning: bright outdoor light to cap cortisol, simple ways to block blue during screen time, and why amber lenses belong after sunset. If seasonal affective symptoms creep in, we lay out a sane toolkit—morning lux sessions, red light within daylight hours, and the sleep hygiene that lets melatonin do its deep repair work. Then we pivot to meal timing and macronutrients, showing how earlier breakfasts and dinners unlock nighttime healing, and why winter physiology thrives on protein, healthy fats, and storage crops like root vegetables rather than tropical fruit and sugar.

From there, we reframe “cold and flu season” as an inflammation problem amplified by indoor stressors—harsh LEDs, nonstop Wi‑Fi, and sedentary routines. Practical fixes include movement snacks after meals for glucose control, opening a window to balance spectrum, using saunas or natural infrared, and putting the router on a timer at night. We also share a gentle reset you can trust: a short bone broth fast to create metabolic space for healing after holiday overindulgence. Finally, we dig into footwear and pain: how switching slowly to zero-drop, wide-toe-box barefoot shoes improved gait, reduced hip and knee pain, and even how grounding-capable soles can add an anti-inflammatory edge when you can’t be barefoot outdoors.

If you’ve felt at the mercy of shorter days, this conversation gives you calm, science-backed levers you can actually pull. Align your light, shift your meals, move a little more often, and let darkness become a nightly advantage. If this resonated, follow the show, share it with a friend who dreads winter, and leave a quick review—what habit will you shift first?

Grounding/Barfoot Shoes Mentioned:

Coupon Code: DRSTACYND https://groundz.com/?ref=hbbxkxbx

I will link up my email list so you get notified for the free circadian seasonal shifts webinar in the show notes:

https://stacy-baker.mykajabi.com/opt-in-9cffc5f4-f006-4adb-a0a7-6c33a0698b4b

Resources mentioned:

Mycircadian APP DOCTOR (code)
Ra Optics (Code DRSTACYND) blue light blockers!
Bon Charge (Code DRSTACY) red light panel and circadian bulbs
Higher Dose (my FAV sauna blanket with low to no EMF) code DRSTACY
CGM (Code DRSTACY and DRSTACYAPP for app only)
Analemma Water (structuring)
Spring Aqua (my FAV water system) 

To work one-on-one with me, y

This information is just that; information only - not to be taken as medical advice. Please contact your primary care before changing anything to your routine. This information is not mean to diagnose, treat, or cure disease.