You know that feeling when you’re checking all the wellness boxes – eating your veggies, getting in your walks, trying to sleep like a responsible adult, and yet… something still feels off? Like your body didn’t get the memo that you’re actually trying? 😩 Yeah, same. And for many of us, especially during menopause or post-menopause, as we age gracefully, that “off” feeling isn’t always about what you’re eating or how you’re moving. Sometimes, it’s about whenyou’re doing those things. (1)

Yep, we’re talking circadian fitness. Not just get your steps in, get into fitness, or lift heavy weights (which I know y’all are tired of hearing about, but it is still super important 😉 ), but align your inner body clock with the natural rhythms of light and dark. 🌞🌚 And before you roll your eyes and think I’m about to tell you early bird specials are the way to go, stick with me. This stuff is more of a deep-breath feeling and surprisingly simple.

Why Circadian Rhythm Isn’t Just for Babies and Yoga Retreats

Your circadian rhythm is your body’s 24-hour internal clock that controls your sleep, hunger, hormones, energy levels, and even mood. Think of your circadian rhythm like your body’s group chat; it’s how all your systems stay in the loop. (1,2) When it’s synced? Everything runs smoothly. When it’s out of whack, like when someone is suddenly not getting the messages anymore, total chaos! 📱🤪 Your sleep, energy, mood, and appetite – they’re all left wondering what time we were supposed to do what.

As we age (especially during the menopausal transition), our circadian rhythm becomes more irregular. Our cells age, our eyes don’t capture light the same way, and our hormones go a little haywire. (1,2,3) Translation? More hot flashes, brain fog, mood swings, and just plain exhaustion. And that’s before we add freezing temps into the mix.🥶

Embrace the Darkness (No Really, It’s a Good Thing)

Winter gets a bad rap…in some ways (not all the ways). The early darkness can feel like a cosmic joke. One minute you’re sipping tea at 4 PM, and the next it’s pitch black, and your body’s asking, Is it bedtime yet? 🕓😴

But instead of resisting it, I like to think of winter as nature’s invitation to slow down. To realign. To reestablish rhythm and routine in a season that practically begs for it. Think of the darker months as your body’s nudge to rest, restore, and reset. (1,2,3)

Ask yourself:

• Am I getting morning sunlight or staying in bed and doom scrolling 🙄?
• Am I dimming screens and lights at night? 🌙
• Am I eating most of my meals during daylight hours?☀️

If not, these small shifts can make a big difference. (1,2,3,4,5,6) Trust me, as I’m an early bird by nature, and a night owl by choice ☺️, so I have to work at going to bed earlier in the winter. But when I do, everything from my energy to my skin thanks me. 💁‍♀️Oh, and my dog, who is always waiting to go to bed 🐶.

So, What Is “Circadian Fitness”?

Let’s break it down. Circadian fitness is all about syncing your lifestyle – sleep, food, movement, light – with your body’s natural rhythms. Yes, it sounds very woo-woo, but it’s backed by science (1,2,3,4,5,6), and no, it’s not just another thing to add to your already overloaded wellness to-do list. Think of it like strength training… but for your hormones and brain. 💪🧠

How to Flex Your Circadian Muscles This Season

Here’s how to honor your rhythms and feel less like you’re dragging a blanket around all day:

🥦 Eat With the Sun (Mostly)

• Eating earlier meals leads to better digestion and blood sugar balance. Your body’s best at processing food during the daylight. Try having your largest meal earlier in the day, and stop eating 2–3 hours before bedtime (do your best, as no shame if the kids’ or your partners’ schedules say otherwise!). (2)
• Watch those late-night snacks. Especially the high-fat, carb-heavy ones. Your body isn’t burning through cookies and milk at 9 PM the same way it does at noon, even if it feels so very right. (1,2,3,7)
• Crave more in winter? This is quite normal. Heavier meals and more hunger in winter are totally expected thanks to reduced light and chilly temperatures. Just add balance: pair creamy soups with leafy greens or a sprinkle of hemp seeds. It’s not about restriction; it’s about rhythm. (7)
  

💧 Hydration is Queen

Water affects everything: energy, sleep, cravings, and mood. Sip throughout the day and limit sugary, caffeinated drinks after 3 PM to support sleep. (5,6,7)

🌈 Eat the Rainbow (Seriously, It Matters)

Colors = phytonutrients = cellular support for your rhythm. Focus on:

• Reds, greens, purples (antioxidants & mood helpers)
• Omega-3 fats (salmon, walnuts, flaxseed) to fight inflammation
• Fiber-rich carbs (quinoa, oats, lentils) to keep your gut and your rhythm happy😃
  

And bonus: carotenoids like lutein can actually help your eyes protect against blue light. (8) Who knew your spinach salad was a circadian ally?

Movement & Mood Boosts

🚶‍♀️ Morning light walks

Combine light exposure with gentle movement = circadian jackpot.

🏋️‍♀️ Lift weights (sorry, not sorry!)

Your muscles are more awake in the afternoon, so save the heavy lifting for later in the day if you can.

🧘‍♀️ Stretch, garden (indoors), or dance it out

Micro-movements throughout the day can boost energy better than another espresso.

🌿 Recharge in nature

Even 10 minutes outside can help realign your internal clock and reduce fatigue. I am not a fan of cold weather either (trust me), but my four-legged buddy definitely makes sure I am outside every day, and I appreciate the recharge I get from sunshine and fresh air.🐶

Evening Wind-Down Tips (best part of the winter day)

• Dim those lights at least 1- 2 hours before bed. Think candles (safely) or salt lamps instead of overhead glare.
• Say goodnight to your phone. Blue light from screens = melatonin blocker. If you must scroll, get those blue-light-blocking glasses (they’re cute now, promise!).
• Keep your bedroom cool, dark, and device-free. If your partner snores, a white noise machine is your best friend. (5,6) 💤
  

Bottom Line: Circadian Fitness Is the New Beat

It’s not about being perfect. It’s about tuning in. Your body wantsrhythm – it thrives on it. And especially during menopause or perimenopause, aligning with your circadian rhythm can help calm mood swings, reduce hot flashes, and get you sleeping like the peaceful goddess you are. (5,6,9,10,11) 🌙✨

And while it may be tempting to load up on supplements for aquick fix(thanks, Instagram…overload…), start with the basics:

• Move your body💃🏽
• Eat nourishing foods in the daylight☀️
• Prioritize sleep😵
• Sync with the seasons❄️
  

Healthy aging isn’t about doing more– it’s about doing things smarter. Let your rhythm be your guide, not your to-do list. And as always, if you’re curious about the science or need help figuring out what works for you, let’s talk! 👉 Book a Discovery Call Here! 

You deserve to feel good in your body – and in your rhythm – every season of life. ❄️🌸☀️🍂

Please note: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a healthcare provider for personalized guidance.

AI Disclosure: Parts of this blog were supported by AI to help streamline research, but all thoughts, opinions, structure, and takeaways are 100% human – written with care, experience, and my signature sass.

References

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2. West AC, Smith L, Ray DW, Loudon ASI, Brown TM, Bechtold DA. Misalignment with the external light environment drives metabolic and cardiac dysfunction. Nat Commun. 2017 Sep 12;8(1):417. doi: 10.1038/s41467-017-00462-2. PMID: 28900189; PMCID: PMC5595905.
3. Woelders T, Beersma DGM, Gordijn MCM, Hut RA, Wams EJ. Daily Light Exposure Patterns Reveal Phase and Period of the Human Circadian Clock. J Biol Rhythms. 2017 Jun;32(3):274-286. doi: 10.1177/0748730417696787. Epub 2017 Apr 28. PMID: 28452285; PMCID: PMC5476188.
4. Swanson CM, Kohrt WM, Buxton OM, Everson CA, Wright KP Jr, Orwoll ES, Shea SA. The importance of the circadian system & sleep for bone health. Metabolism. 2018 Jul;84:28-43. doi: 10.1016/j.metabol.2017.12.002. Epub 2017 Dec 9. PMID: 29229227; PMCID: PMC5994176.
5. Vadnie CA, McClung CA. Circadian Rhythm Disturbances in Mood Disorders: Insights into the Role of the Suprachiasmatic Nucleus. Neural Plast. 2017;2017:1504507. doi: 10.1155/2017/1504507. Epub 2017 Nov 5. PMID: 29230328; PMCID: PMC5694588.
6. Mendoza J, Vanotti G. Circadian neurogenetics of mood disorders. Cell Tissue Res. 2019 Jul;377(1):81-94. doi: 10.1007/s00441-019-03033-7. Epub 2019 May 10. Erratum in: Cell Tissue Res. 2019 Aug;377(2):285-288. doi: 10.1007/s00441-019-03051-5. PMID: 31073908.
7. Yang Y, Zhang S, Zhang X, Xu Y, Cheng J, Yang X. The Role of Diet, Eating Behavior, and Nutrition Intervention in Seasonal Affective Disorder: A Systematic Review. Front Psychol. 2020 Aug 4;11:1451. doi: 10.3389/fpsyg.2020.01451. PMID: 32903693; PMCID: PMC7438823.
8. Stringham JM, Stringham NT, O’Brien KJ. Macular Carotenoid Supplementation Improves Visual Performance, Sleep Quality, and Adverse Physical Symptoms in Those with High Screen Time Exposure. Foods. 2017; 6(7):47. https://doi.org/10.3390/foods6070047
9. Ruben MD, Hogenesch JB, Smith DF. Sleep and Circadian Medicine: Time of Day in the Neurologic Clinic. Neurol Clin. 2019 Aug;37(3):615-629. doi: 10.1016/j.ncl.2019.03.004. Epub 2019 May 11. PMID: 31256793; PMCID: PMC10105629.
10. Musiek ES, Videnovic A. Sleep and clocks – implications for brain health. Neurobiol Sleep Circadian Rhythms. 2017 Jan 5;2:1-3. doi: 10.1016/j.nbscr.2016.12.001. PMID: 31236492; PMCID: PMC6575571. 
11. Albrecht U, Ripperger JA. Circadian Clocks and Sleep: Impact of Rhythmic Metabolism and Waste Clearance on the Brain. Trends Neurosci. 2018 Oct;41(10):677-688. doi: 10.1016/j.tins.2018.07.007. Epub 2018 Sep 25. PMID: 30274603.