The Seasons Shape Our Health
As the seasons change, so do our bodies. For many, autumn brings slower digestion, energy dips, and stronger cravings — signs that it’s time for an autumn gut reset.
When I lived in the jungle, my teacher Tup introduced me to the medicine wheel — a Native American teaching about the cycles of nature and cycles within ourselves. It taught me that everything runs in rhythms and seasons, and our health reflects those shifts.
In the jungle, there were only two seasons: wet and dry. But rainy season was still a cycle of going within — sweaters came out, home projects and art filled the days, and travel slowed as the storms brought trees crashing down. Even in that climate, the principle was the same: the seasons shape how we move, eat, feel, and heal.
Autumn in the Medicine Wheel
In the medicine wheel, autumn sits in the west — represented by the bear, the water element, and the setting sun. It is the season of introspection, emotions, and transformation. A time to slow down, reflect, and digest not only food but also our experiences.
Our bodies mirror this shift: digestion slows, emotions rise closer to the surface, and cravings for comfort foods often intensify. Just as the bear prepares to hibernate, autumn invites us to conserve energy, go within, and nourish ourselves differently.
As the seasons change...
So Does Your Digestion
Why Autumn Impacts Digestion and Energy
Physiologically, cooler weather and shorter days influence how our metabolism and nervous system function:
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Digestion slows down, making raw foods harder to process.
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Blood sugar dips can trigger stronger cravings for carbs and sweets.
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Energy levels fluctuate, leaving many of us sluggish in the afternoons.
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Stress often rises, with back-to-school routines and darker evenings.
The good news? By aligning our habits with the season, we can ease this transition and feel more balanced.
Autumn: The perfect time for a gut reset
Three Gut-Friendly Shifts for Autumn
Choose Warm, Cooked Meals
Soups, stews, roasted vegetables, and porridges are easier to digest than raw salads in cooler months. Cooking softens fibre, making it gentler on the gut while still providing nourishment.
Keep Steady Rhythms
Regular mealtimes and mindful eating help to regulate digestion and calm the gut-brain connection. Rituals — whether it’s a warm breakfast or a set evening wind-down — signal safety and rhythm to the body.
Lean into Grounding Carbs
Sweet potato, squash, oats, and brown rice provide steady fuel without the crash. They also satisfy seasonal cravings in a supportive way, keeping blood sugar more stable.
Seasonal Recipe
A Miso Twist
Lentil & Sweet Potato Farmer's Pie
Ingredients
- 2-3 large sweet potatoes (white or orange_ peeled and cubed
- 200 g brown lentils cooked
- 2 carrots diced
- 1 onion finely chopped
- 2 garlic cloves minced
- 1-2 tsp fresh thyme or ½ tsp dried
- 2 tbsp tomato purée
- 250 ml vegetable stock
- 1 tbsp miso paste stirred into the stock
- 1-2 tsp fresh parsley chopped (plus extra to garnish)
- olive oil for cooking
- salt and pepper to taste
Instructions
- Prepare the topping: Boil the sweet potatoes until tender. Drain, mash with olive oil, salt, and pepper.
- Cook the filling: Sauté onion, garlic, carrots, and mushrooms in olive oil until soft. Stir in lentils, tomato purée, thyme, and stock with miso. Simmer 10 minutes until thickened.
- Assemble: Spoon the lentil mixture into a baking dish. Spread the mash on top, ruffle with a fork.
- Bake: 180°C (350°F) for 20–25 minutes until golden.
- Serve: Garnish with parsley and enjoy warm.
Small shifts made in autumn can transform the way your gut feels for the season ahead.
If you’d like to explore this more deeply, my free Gut Conversations are a simple first step.
Your Gut Health Guide
Nikkie Windsor UKIHCA-RHC
Nutritionist, Health Coach & Breathwork Facilitator
Jungle-Trained. Science-Informed.
I help people in their 50s move from gut chaos, low energy, and overwhelm to feeling calm, strong, and confident in their bodies again.
Nikkie Windsor UKIHCA-RHC
Nutritionist, Health Coach & Breathwork Facilitator
Jungle-Trained. Science-Informed.
I help people in their 50s move from gut chaos, low energy, and overwhelm to feeling calm, strong, and confident in their bodies again.
Are You Ready to Change Your Gut Story?
You don’t have to manage this alone. Take the first step to feeling better today.
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