Every year it's the same story. Summer is full and fun and a little indulgent, and then September shows up and my body sends the invoice. My sleep isn't as deep, my digestion feels off, and the easy habits that kept me steady all quietly slipped somewhere between the patios and the cottage. I don't reset by overhauling my whole life. I just add a few simple things back, small supports that meet the season you're actually in.
IN A HURRY? If you want the full 14-day version of this, with the exact daily plan I use to get my hormones and energy back on track, that's my [Seasonal Hormone Refresh]. Think of this post as the quick, save-it-for-later version.
Here are the 5 things I add for my fall reset, and why.
1. Add a Warm Morning Drink Before Your Coffee
All summer, iced coffee on the porch is a whole vibe. But as the light fades and mornings get harder, cold brew on an empty stomach spikes your energy and then drops you an hour later. This fall I start with something warm first, like lemon water or a mineral-rich herbal tea, and I have my coffee after I've eaten. Same coffee, way steadier energy. More on my warm lemon water habit here.
2. Add Vitamin D Back In
This is the big one. All summer your body makes vitamin D for free every time you're outside. The second September hits in Ontario, that tap basically shuts off, and by October most of us are running low. Low vitamin D shows up as flat mood, low energy, and catching every cold going around, which matters most right as cold season ramps up. This is the one supplement I tell everyone to restart in September, not January. Take it with a meal that has some fat, and look for a product with an NPN on the label. Here are some of my favourite brands from Fullscript.
3. Add Magnesium and an Earlier Wind-Down
The long summer light keeps everyone up late, and that's part of the fun. But now it's dark by 7 while you're still on summer hours, and lighter sleep plus darker mornings makes waking up brutal. I shift my wind-down earlier to match the light, add magnesium bisglycinate in the evening to calm my nervous system and keep things moving, and lean on an eye mask and amber lensed blue light glasses to protect my rhythm.
4. Add Bitters for Digestion
A summer of patios, rosé, soft serve, and eating at odd hours catches up with your gut. If you're feeling bloated and sluggish, you're not alone. I add a few drops of herbal bitters before meals to wake digestion back up, alongside getting back to protein-anchored meals instead of grazing. Your stomach settles faster than you'd think.
5. Add a Saline Rinse to Your Cupboard
All summer your sinuses get flushed out for free every time you dunk in the lake or pool. Come fall that stops, and between ragweed season and the first round of colds, your nose takes the hit. I keep a saline rinse or neti pot on hand and use it once a day when I'm congested. It clears out allergens and mucus, eases pressure, and can genuinely shorten a cold. One rule: always use distilled or previously boiled water, never straight from the tap.
A Few Free Habits That Help Too
None of this works in a vacuum, and the free stuff matters just as much. Get morning light on your face when you can, since it sets your energy and sleep for the whole day. Keep moving with walks now that it's cooler out. And protect your sleep where you can, because it's still the single biggest lever for how you feel. These are the same foundations my Seasonal Hormone Refresh is built on.
How do I get back on track after summer?
Start small. Pick two or three of these to add back rather than overhauling everything at once. Consistency beats intensity, which is exactly why I built my reset around small daily shifts instead of a big cleanse.
If your energy, sleep, or hormones feel off no matter what you add back, that's worth looking at more closely. It's the root-cause work I love doing with patients. Book Now and let's get to the bottom of what your body actually needs.
Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements).
