by Dezi Abeyta, RD | SMRTFT Dietitian Writer
When sunlight levels drop, your body’s rhythm shifts, hormones shift, energy dips, and cravings creep in. And if you want to perform your best, you need to understand why.
The reason energy dips in late fall: Your body runs on light. Less exposure means less vitamin D and less serotonin, the neurotransmitter that helps you feel steady and motivated. Add in cold mornings, skipped walks, and shorter workouts, and you start seeing the perfect recipe for “the slide.”
Changing up your performance lifestyle solves the problem. Here’s how you can do it.
Eat for Energy and Brightness
Start with vitamin D foods like eggs, salmon, sardines, or fortified milk. They help regulate energy and mood. And then add omega-3s by including foods like fatty fish, walnuts, and chia. They support brain health and reduce inflammation. Try to include complex carbs like oats, lentils, or sweet potatoes to give you steady energy instead of spikes and crashes, which are often mislabeled as “low mood.” Typically, you just need a balanced meal.
Go heavy on color; berries, citrus, greens, and bell peppers are rich in antioxidants that help fight fatigue and inflammation. While we’re at it, don’t skip fermented foods like yogurt, kefir, or kimchi. A healthy gut helps regulate mood and immunity. Finally, make warm meals your go-to. Soups, chili, oatmeal, comfort that actually supports thermoregulation and performance.
Your Sample Meal Plan
By this point, I’m sure that you’re thinking that this all sounds great, but what does a meal plan look like for this? I got you.
Morning
● Breakfast:
o Oatmeal made with fortified milk
o Topped with chia seeds, walnuts, and blueberries
o Side of Greek yogurt (fermented + protein boost)
o Coffee or green tea with sunlight exposure
Midday
● Lunch:
o Grilled salmon or tuna with quinoa and roasted sweet potatoes
o Spinach salad with citrus and olive oil
o Sparkling water or kombucha (extra fermented support)
Afternoon
● Snack:
o Hard-boiled eggs or a protein smoothie with kefir, banana, and greens
o Small handful of pumpkin seeds
Evening
● Dinner:
o Warm lentil or chickpea soup with colorful veggies (bell peppers, tomatoes, carrots)
o Side of mixed greens dressed with lemon and olive oil
o Slice of whole-grain bread for steady carbs
Nightcap
● Before Bed:
o Tart cherry juice or warm milk with cinnamon
o Dim lights, screens off, let your system wind down
o Small Habits, Big Payoff
Now that we've got the food settled, keep in mind that not every day will be a “gloomy day” (hopefully), get sunlight early when you can. Ten minutes before 10 a.m. makes a difference. Try moving earlier in the day if you can, because late workouts mess with sleep when it’s already fragile. As always, cut caffeine by mid-afternoon, and instead of reaching for caffeine, try adding a “smart snack” with protein + carbs.
Wind down with warm food and softer light. It’s a cue to your body that it’s safe to rest
You can’t change the season, but you can change the inputs. Feed your body color, warmth, and enough real food to match the energy the sun once gave you.