How to boost energy & immunity this winter (without overdoing it)
As winter sets in, do you notice yourself craving more carbs, feeling sluggish, and struggling to stay motivated? You’re not alone. Winter naturally shifts our metabolism, energy levels, and cravings, prompting us to slow down and seek warmth. Instead of resisting these changes, learning to flow with your body’s natural rhythm can help you stay nourished, energised, and resilient throughout the colder months.
Here’s how to support your metabolism, boost immunity, and honour your body’s needs this winter.
Why winter cravings & fatigue happen
With less sunlight and colder temperatures, our bodies instinctively conserve energy and increase appetite - a biological adaptation for survival. Lower sunlight exposure also leads to a drop in serotonin (the ‘feel-good’ hormone), which can trigger cravings for sugar, refined carbs, and comfort foods.
But giving in to quick-fix cravings (like pastries and processed snacks) can lead to blood sugar crashes, energy dips, and sluggish digestion. Instead, we can align with our body’s seasonal needs by choosing nutrient-dense, warming foods that provide steady energy without overloading the system.
How to nourish & balance energy naturally
Rather than forcing restrictive diets, listen to your body and nourish it with whole, seasonal foods that work with your metabolism, not against it:
• Embrace slow-burning carbs – Instead of reaching for processed snacks, opt for root vegetables, pumpkin, sweet potatoes, and quinoa, which provide sustained energy and support digestion.
• Prioritize protein for metabolic balance – Grass-fed meats, fish, eggs, lentils, and tofu help stabilise blood sugar and prevent energy crashes.
• Warm your body with healthy fats – Incorporate avocados, nuts, seeds, and olive oil to fuel brain function and hormonal balance.
Boost immunity with gut-friendly foods – Bone broths, miso soup, kimchi, and fermented foods enhance digestion and immune resilience.
By eating in alignment with the season, you support your body’s natural metabolic shift instead of fighting against it.
Movement & mood: adjusting to winter’s pace
As temperatures drop, our energy naturally slows down, making it essential to adapt movement to match the season rather than force intense routines:
• Gentle strength training & bodyweight workouts – Helps maintain muscle mass and metabolic function without over-exerting yourself.
• Walking & outdoor light exposure – Even 10 minutes outside in daylight helps reset your circadian rhythm, boost serotonin, and regulate cravings.
• Restorative practices like yoga & breathwork – Encourage nervous system balance and support stress resilience.
By moving in sync with your body’s energy levels, you avoid burnout while maintaining a steady metabolism and mood balance throughout winter.
Are You a Stress Eater?
Take the Stress Eater Personality Quiz to uncover what’s driving your cravings TAKE THE QUIZ
Download Katherine's guide on How to Stop the Endless Snacking Cycle & Finally Lose Weight LINK to the GUIDE. It aims to help people learn to manage cravings and start feeling in control again - explaining how to do healthy food swaps, plus time-saving low carb, high protein recipes for busy people.
Feeling overwhelmed, exhausted, and stuck in stress mode? You don’t have to do it alone. Book a FREE 30-minute Clarity Call and let’s explore how you can regain control, feel more confident, and boost your energy. Take the first step towards a calmer, healthier you. Book now! katherinefroggatt.co.nz/claritycall
