Seasons are woven into the rhythm of our lives. For our ancestors, changes in the air or land signaled when to plant, harvest, or prepare for what’s ahead. Today, those shifts are more evident in markers like your first pumpkin spice latte of the season. But think of it this way—that excitement you feel for your first sip stems from your nature’s response to seasonality. (No wonder it can feel so transcendental.)
As we shift into a new season, let’s explore the way colder weather affects our bodies and minds. Some are good; some are challenges. But our ancestors got by, not by fighting these changes, but adapting and thriving. We can too.
Cold weather affects your daily energy levels
We call it sweater weather for a reason: temperatures get colder in the fall. Luckily, like most species, our bodies are good at adjusting to temperature. For instance, when we encounter cold air or water, our blood vessels constrict and blood is shunted to the interior. Our internal organs appreciate it—but our extremities are left out in the cold.1 That’s why your fingertips, toes and nose are the first things to feel frosty.
This shift in how your body directs and burns energy is called thermogenesis. To keep your core temperature steady and organs functioning, it burns more energy by triggering shivers and activating brown fat stores.2 Even mild cold can increase energy expenditure.
Long story short: your body needs more energy support in the cold. Exercise, diet, sleep, and supplementation become especially important if we want to move through the season with gusto.
Colder weather affects our emotions
That first PSL of the season can feel transcendent, but you know what might be even better? Going outside during the first warm, sunny day of spring.
There’s a biological reason for that. Our brains deliver more serotonin when it’s sunny outside. In general, more daylight has been linked to higher serotonin levels. Less daylight? Less serotonin.2
Emotional states vary seasonally and affect eating behavior in humans. For example, a variety of factors, such as cold weather and reduced exposure to daylight, can lead to lower moods.2
It’s important in these colder months to focus on habits that support emotional balance. Adequate sleep and a nourishing diet are a given, but don’t stop there. Make time for what brings you joy—whether that’s using your PTO so you’re not overworked, investing in hobbies, or surrounding yourself with people who make you feel like your best self.
Cold weather affects food intake
Chillier temperatures can also influence eating habits. Lower serotonin levels, often linked with reduced sunlight, can affect mood, and in turn, increase the likelihood of overeating. Research shows that individuals, particularly young adults, are more prone to consuming excess discretionary calories on days when their mood is low.3
Some appetite changes in colder months aren’t just mood-driven—they’re also hormonal. Research shows that cold exposure can increase ghrelin, the hormone that stimulates appetite, while lowering leptin, the hormone that signals satiety. On top of that, serotonin, another key player in regulating appetite, can dip when sunlight is scarce, further influencing how much and how often we want to eat.2
This seasonal influence on appetite can also be social. Colder months mean fewer social activities outdoors, which can lead to more eating out. Fall and winter also feature major holidays where eating is a focal point, so even if you live somewhere without major seasonal weather shifts, calorie intake still increases during the colder months.2 After all, that PSL probably has a lot more calories than your summer cold brew.
Colder weather affects exercise
Eating more in colder months isn’t always a bad thing—it can actually give your body more fuel to burn. If you’re exercising indoors, you might not notice much difference, but when you take your workouts outside, the cold adds an extra demand. Your body has to work harder to maintain core temperature, and research shows that oxygen uptake (V̇O₂) rises during activity in cold environments.4 That means the same run, ride, or circuit can require more energy outdoors than it would in warmer weather.
So, yes, that indoor treadmill can look appealing when it’s chilly outside. But if you want to push yourself—and potentially burn more energy in the process—consider bundling up and braving the cold.
We recently published a blog on how to build your best gym routine for fall. Find it here.
Cold weather affects hydration
Water intake is a hot topic during the hot summer months. But without the hot sun beating down on our faces, poor hydration in winter can sneak up on us.
Cold air tends to be drier, which means the water we lose by exhalation isn’t replaced when we inhale. Plus, our thirst response can diminish in cold weather.5
Make sure you still hit your recommended water intake during the fall and winter months. That’s at least 8 cups a day—or, if we’re being real, around two fills of your favorite tumbler cup.
Cold weather affects immunity
Hydration may steal the spotlight in summer, but once the temperatures drop, immunity takes center stage—and for good reason.
Cold weather itself can stress the immune system, and shorter days mean less sun exposure. That’s a problem when it comes to Vitamin D, a nutrient your body partly produces from sunlight and one that plays a vital role in immune defense.1 With less daylight and more time spent indoors, it’s easy to fall short.
You can take steps to adapt—literally. A brisk lunchtime walk can give you a much-needed boost of sun, while smart supplementation can help fill in the gaps when the days are shorter and the skies stay gray.
Cold weather supplement selections
Whether you’re determined to thrive this season or simply focused on making it through (respect either way), the right nutrition can help. These supplements aren’t designed to suppress appetite or promote serotonin. But they are formulated with essential vitamins and minerals to support how your body responds to seasonal shifts.
D3+K2 – Since vitamin D is mainly produced from sunlight, this formula helps fill the gap with 123 mcg of D3, available in classic capsules or strawberry-flavored gummies*
Zinc Defender – Our go-to immune support with 20 mg of zinc in every serving
Active Line – Fuel your workouts with new & improved formulas like:
- Pre-workout powders, like the non-stimulant Lite Up and caffeine-boosted Lite Up XTRA*
- Hydro-Fuel powers up your hydration routine, available as a powder, gummies, or caffeine-boosted gummies*
-
N.O. Pro, a premium formula that serves as a nitric oxide precursor for muscle strength*
NEW Shilajit Gummies – powerful superfood formula that delivers cellular energy support in a naturally flavored cherry-vanilla flavor*
Adapt & Thrive
Cold weather isn’t inherently bad for us. In fact, some research points to brisk temperatures being good for us in certain ways.1
By adapting to colder months, we’re honoring our very nature. We’re all on a health and wellness journey and using different strategies to cope with our environment. Regardless of the weather, let the right nutrition be your north star.
Resources
1. Out in the cold. Harvard Health, 2010. https://www.health.harvard.edu/staying-healthy/out-in-the-cold.
2. Fujihira K, et al. Factors explaining seasonal variation in energy intake: a review. Front Nutrition, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10400769/
3. Fong M, et al. Mood and appetite: Their relationship with discretionary and total daily energy intake. Physiology & Behavior, 2019. https://pubmed.ncbi.nlm.nih.gov/31085210/
4. Schafer E, et al. Energy expenditure during physical work in cold environments: physiology and performance considerations for military service members. Journal of Applied Physiology, American Physiological Society, 2024. https://journals.physiology.org/doi/full/10.1152/japplphysiol.00210.2024.
5. Gedon, T. Winter hydration is important for good health. Oklahoma State University Extension, 2024. https://extension.okstate.edu/articles/2024/winter_hydration.html
