Preparing Your Body and Family for Fall

At 77 Wellness, we call this time of year the Season of Subtraction — less sunlight, less movement, less margin in our routines. Left unchecked, those subtractions add up: lower energy, disrupted sleep, mood swings, and a subtle sense of “off.”

But fall doesn’t have to mean a decline in how you feel. It just means your inputs need to match the season. Here are five powerful, research-backed ways to protect your energy and emotional resilience as we move into darker months.

1. Red Light for Energy and Repair

As UVB and sunlight exposure drop, so does mitochondrial function. That means lower cellular energy, slower recovery, and often, lower mood. Red and near-infrared light therapy (600–850nm) has been shown to support ATP production, anti-inflammatory pathways, and emotional well-being — all critical in fall.

Try this: 10–15 minutes of red light therapy in the morning or early evening using a high-output LED panel. Even better? Pair it with breathwork or morning journaling.

Barolet & Boucher, 2010 — Red light therapy modulates mitochondrial performance and circadian rhythms.

2. Happy Light to Sync Your Circadian Clock

Shorter days delay your body’s natural cortisol release, making it harder to wake up energized and regulate mood. Enter the Happy Light — a 10,000 lux full-spectrum light box clinically shown to help reset your internal rhythm, especially for those prone to seasonal affective symptoms or AM sluggishness.

Try this:

• Use a 10,000 lux light box for 20–30 minutes within 30–60 minutes of waking.

• Place it ~16–24 inches from your face at a slight downward angle (not staring directly into it).

• Pair it with breakfast or morning emails to stack the habit. Works as a great vanity light.

Terman et al., 2006 — Bright light therapy shown to significantly improve seasonal mood disorders and energy levels.

LeGates et al., 2014 — Morning light exposure regulates melatonin suppression and cortisol rhythms.

3. Cold Exposure to Activate Dopamine & Resilience

Even brief cold exposure increases dopamine, norepinephrine, and immune readiness. It’s a natural way to “turn on” your body when you feel foggy or flat.

Try this: End your shower with 30 seconds of cold. Work up to 2–3 minutes. Breathe through it. Bonus: It may help with brown fat activation and glucose regulation.

4. Nourish Neurotransmitters — Not Just Cravings

Lower daylight can dysregulate serotonin and dopamine, leading to more sugar cravings and afternoon crashes. That’s why we’re focusing this fall on foods and supplements that help stabilize mood.

Consider:

• L-tyrosine in the AM (dopamine precursor)

• Magnesium glycinate PM (sleep + mood)

• Saffron extract 15–30mg daily (mood + anti-inflammatory)

• Prebiotic-rich foods for gut-serotonin support

5. Build a Morning Cortisol Window

If you’re waking groggy or wired-tired, your cortisol peak may be misaligned. Your brain needs light, movement, and consistency to keep your rhythm sharp.

Try this:

• Step outside within 30 minutes of waking

• Get real sunlight (even on cloudy days)

• If you can’t get outside — combine your Happy Light + light movement indoors

• Add grounding (barefoot on concrete or grass for 2 minutes) to support HRV

What We’re Seeing at 77 Wellness

• Normal labs but tired, foggy patients (stay tuned — next week’s topic)

• Low morning cortisol and sluggish circadian rhythm

• Fatigue tied to serotonin/dopamine imbalance — not just “too busy” schedules

• Vitamin D deficiency already climbing across both adults and kids

Final Thought

You can’t wait for spring to feel like yourself again. Fall health isn’t about avoiding illness — it’s about adding intentional inputs to counter what nature subtracts.

Try one: Happy Light, Red Light, Cold Water, Morning Light, or Neuro-Support
Then tell us what shifts for you.

Next Week:

“Your Labs Are Normal — So Why Do You Feel Terrible?”
We’ll unpack the myth of “normal ranges,” hidden dysfunctions we see every week, and how functional care picks up where standard testing leaves off.

Your health doesn’t pause with the seasons — and neither should your care.
Don’t wait until symptoms start. Come see us or schedule your appointment now to get ahead of the season and feel your best.

This content is for informational purposes only and does not constitute medical advice. Please consult your provider for personalized recommendations