DON'T LET WINTER INTERRUPT YOUR METABOLIC JOURNEY
Reader, As we dive deeper into our January journey, let's focus on something crucial yet often overlooked: maintaining metabolic health during the winter months. This week, I'm sharing essential insights about winter wellness and how it impacts your metabolic fitness.
The Vitamin D Connection Research shows that vitamin D plays a vital role in metabolic health:
- Supports insulin sensitivity
- Enhances nutrient absorption
- Boosts immune system function
- Aids in weight management
- Improves mental clarity during fasting
Winter Action Plan: Get 15-20 minutes of sunlight when possible, and consider these vitamin D-rich foods:
- Wild-caught fatty fish
- Pasture-raised eggs
- Mushrooms exposed to UV light
- Grass-fed liver
- Fortified whole foods (if needed)
Note: Cyndi, a member of our Seasons in the Orchard community, told me about a cool app that you can use to find the optimal part of the day to get vitamin D from the sun in your area. This app is called D Minder that can be found here.
Building Sustainable Habits In my practice, I've observed that success comes from creating habits that stick. Here's what works:
- Schedule your fasting windows like appointments
- Prepare meals in advance
- Plan workout times that align with your energy cycles and fasting windows
Core Values & Health Connection Understanding how your health goals align with your deeper values creates lasting motivation:
- How does metabolic health support your life purpose?
- What values drive your commitment to wellness?
- How does your health impact your ability to serve others?
Transforming Your Relationship with Food Let's move beyond the "diet" mentality to sustainable metabolic health:
- Focus on nourishment rather than restriction
- Practice mindful eating during feast periods
- Honor your body's natural hunger signals
- Choose foods that support metabolic flexibility
This Week's Action Items:
- Check your vitamin D levels (consult your healthcare provider)
- Create a sustainable weekly meal prep routine
- Align your health goals with your core values
- Schedule movement during daylight hours when possible
Pro Tip: In winter, our bodies naturally crave more hearty, warming foods. Instead of fighting this, work with it by choosing metabolically healthy options like bone broths, roasted vegetables, and warm herbal teas between fasts.
Your Weekly Reflection Questions:
- How has your energy shifted since starting your metabolic health journey?
- What winter-specific challenges are you facing?
- Which healthy habits are becoming more natural?
Remember, winter isn't just about survivingβit's an opportunity to build a stronger metabolic foundation. Your body's natural rhythms during this season can actually support your health goals when approached mindfully.
Don't forget to download your Workbook with trackers for January below ππ»
βJanuary 2025 Recommit and Never Quit Workbook.pdfβ
π P.S. Looking for winter-specific recipes that support metabolic health? Reply to this email for my favorite warming, nutrient-dense meal ideas! I'd love to hear from you to know what kind of meals you are looking for.
Here's to your continued success,
π Coach AJ