Seasonal Shift Glow Up: How to Support Your Immunity, Sleep, & Energy For Fall

# Grounded & Glowing: How to Support Your Energy, Immunity & Mood This Fall
### Dr. Erin Stokes, ND — The Everygirl Podcast with Josie Santi

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## Episode Intro

**Josie Santi:**
Every girls, we are officially almost in fall. I am personally so excited — fall is my favorite season, besides Christmas season if that counts. I love the fall fashion, I will never get tired of pumpkin spice, I am a basic and I am very proud of it.

But one part of the season that is less fun is cold and flu season, and the extreme fatigue that comes once the sun starts setting earlier and it gets colder outside. So to prepare your mind and body to feel your very best moving into the new season, I asked my favorite — and your favorite — naturopathic doctor, Dr. Erin Stokes, to come back on the podcast to share tips for how to adjust your wellness routine this season for optimal energy, immunity, and overall well-being.

I think it's really important to honor how our bodies change season to season, and it's something that popular wellness culture doesn't talk about. We're expected to have the same workout routine, the same diet, the same morning routine — and that's just not how our bodies are meant to thrive. Your body will have much different needs this season than it had in the summer, and it is your job to listen to and honor that. I promise you, you won't feel such a lack of motivation, such fatigue, or have a constant cold until spring if you really give your body what it needs.

Erin always brings such great tips — from immune health to how to actually prevent that tired, unmotivated feeling when the sun starts setting at 5:00 p.m. This is a must-listen for anyone heading into fall. Welcome back, Dr. Erin, to the Everygirl Podcast.

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## The Science Behind Seasonal Mood Changes

**Josie:**
I really wanted to have you on because we're transitioning into fall and the colder months, and I think there's a lot of confusion — or just a lack of focus — on what our bodies need differently and what we should be doing to support ourselves through these changes. We can obviously feel that our bodies crave different things with every season. What is the science behind the seasonal shifts that are affecting our health, our energy, and our mood?

**Dr. Erin Stokes:**
Such a good question — and there is real science behind these shifts. We evolved in the natural world. We are part of the seasons. And as we transition from summer into fall, I want to build on our last episode, where we talked about being in sync with our cycles and not resisting change but flowing with it.

It's really similar with the seasonal shift. There's a great opportunity here, wisdom in the change, and power in the change — very similar to our cycles. We all know that serotonin makes us feel good, and serotonin is generally more abundant in the summer months. The reason is all that beautiful sunlight and those long days. When light contacts our eyes and we're in a light-rich environment, serotonin levels are naturally higher. So as we move into fall, it is completely normal for serotonin to start to go down a bit.

This is our opportunity to get very intentional about our rituals and daily habits.

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## How Sunlight Impacts Serotonin & Melatonin

**Dr. Erin:**
In the summer, getting outside first thing in the morning is a nice-to-have — it's a wonderful practice year-round. But as we move into September and October, getting outside first thing in the morning becomes, in my mind as a naturopathic doctor, a **must-have**. Why? Because it's going to improve your mood and your serotonin. It also gives your body the signal that it doesn't need to be producing melatonin anymore, because it's morning.

During the seasonal transition, we actually — believe it or not — have a little more daytime melatonin. And that is part of why we feel groggy, why we're reaching for that second cup of coffee or that matcha. There's science behind it. There's biology behind why we feel sluggish this time of year.

**Josie:**
If getting outside is the answer, even on a bundled-up, gray day — are you still getting enough light to send the body those signals and suppress daytime melatonin?

**Dr. Erin:**
Yes. Great question. People might say, "Oh, it's a cloudy day, it's not really worth it." But it's actually amazing how much ambient light exists outside even on a cloudy day. Get outside no matter what. Some people also find light therapy lamps really helpful in the morning, or simply turning on all the lights in your home. Both can make a real difference with the shorter days.

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## Grounding Habits & Rituals for Fall Wellness

**Dr. Erin:**
What I think we really want to do in this seasonal change is to lean into something that's actually really comforting about this time of year. I've been thinking about the phrase: **grounded and glowing.** We're still glowing — we're still doing the glow-up — but it's coming from a more rooted, intentional place.

Our nervous systems and our bodies respond to habit. This is a lovely opportunity to comfort yourself through the seasonal change by finding stability in your routines, even when life gets chaotic.

**Josie:**
I love "grounded and glowy." And I'm so glad you brought up the parallel with our cycle conversation. It is sadly radical in our wellness culture to say that your body craves different things throughout your cycle and throughout the year. Our wellness culture says: this is the perfect workout routine, do it every day; this is the perfect morning routine; this is the perfect food. But our bodies — especially as women, though really for anyone — are just not meant to do the same things across every season. And that's not stressful, it's actually a blessing. You can lean into what your body is asking for instead of pushing against it. That is peak well-being.

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## Listening to Your Body Instead of Resisting Change

**Dr. Erin:**
Absolutely. And it's fun, too. If you're the same every day, every season, every phase of your cycle — that's not really the dynamism of life. We can shift our habits with the season, and have a more interesting, alive experience of our own health. Getting outside becomes *more* important in fall and winter — so we can actually look forward to that shift rather than resist it.

This is also a really good time to journal. If you haven't been journaling all summer, fall is a beautiful time to get back in touch with yourself. This season is one of letting go — thinking about what you want to release and then what you want to bring in. That's the joyful part.

I want to emphasize this because I do know from being a naturopathic doctor that there can be resistance to this seasonal shift. I want to bring in more of the opportunity and joy that's actually here.

**Josie:**
The excitement for it. Like, I can't wait for this energy — getting to go inward, journal, think about what I want to bring into my life.

What I like to say is that wellness isn't a checklist. It's a toolbox. It's not "I have to walk 10,000 steps, I have to eat this, I have to wake up at this time." It's more like: if I'm feeling this way, I do this. When this season comes, my body needs this. You're building a toolbox. Getting outside and journaling are important tools for the times when fall hits and we feel more tired and less motivated. Go outside to help your circadian rhythm and reduce daytime melatonin. Journal to lean into the grounding that your body is craving. These are your tools.

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## What to Release This Fall: Perfectionism & Rigidity

**Josie:**
Nature is obviously doing a lot of releasing right now — the leaves are literally falling from the trees. What should we be looking to release this fall, whether physically, emotionally, or energetically, to feel more aligned and vibrant?

**Dr. Erin:**
I think one of the biggest opportunities is releasing the need for perfectionism — the expectation that things always have to look the same. Health and wellness is dynamic. A few days ago I had big energy: I went on a five-mile run, got 17,000 steps — I was on fire. But I've also had some big things happening in my life. Yesterday I was exhausted. I went to acupuncture after work. I told my acupuncturist I just wanted to lie down and sleep. I probably got maybe 5,000 steps. That's what I needed yesterday.

I don't usually have such wide swings, but I share that as an example: there was no way I was going running yesterday. There was no pushing myself. I did what I needed to do. And honestly, I didn't even look at the step count, because that's not what yesterday was about.

We are dynamic. And there's real wisdom in this time of year. The leaves are falling. Look at the behavior of animals around us. There's less light — so it makes sense to get more sleep. It makes sense to support your nervous system more.

This is a time when herbal allies like **Emotional Ally** are really lovely. It's an herbal tincture you can take during times of transition — and this season is very much that. From my time in private practice and in an integrative pharmacy where I was talking to 35–40 people a day, I could see clear patterns: transitions — back to school, job changes, moves — are simply more common this time of year. So let yourself be dynamic, not rigid. Release perfectionist standards. And support your nervous system. That becomes especially important in fall.

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## Supporting Your Nervous System During Transitions

**Dr. Erin:**
We all think about immune health this time of year — and I definitely want to talk about that. But I always want to look at the underlying cause. If someone can't sleep, there could be four very different root causes for four different people. What's underneath so much of it — sleep issues, attention issues, digestive issues — is often nervous system health. Our nervous system influences everything. So this is also a season of digestion. The gut-brain connection is real: when we say "gut feeling" or "butterflies," that's the intersection of it all.

Support calm, ease, and groundedness — because that's going to make everything else better.

**Josie:**
What people struggle with most this time of year is low energy, that afternoon slump when it gets dark at 4:00 p.m., not feeling motivated to work out after work. A lot of people also deal with Seasonal Affective Disorder. Is there anything specific you recommend to gently lean into that lower energy — or to actually shift it?

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## Practical Tips: Morning Sunlight, Protein Breakfast & Connection

**Dr. Erin:**
Great question. Three things: get outside in the morning, eat protein at breakfast, and connect.

**Morning sunlight** — we've covered this. Non-negotiable in fall and winter.

**Protein at breakfast** is really important. It stabilizes your blood glucose, which stabilizes your energy, which also stabilizes feelings of anxiety. I've seen it so many times: someone just needed some protein and now they can actually deal with what's going on. This is not the season to grab a latte and skip breakfast. Eat protein.

**Connection.** This is the time of year when people start to pull inward, and you can feel it everywhere — in workplaces, at school, in social life. And intentional connection becomes really important. I'm in a women's book group that meets monthly with dinner. It doesn't have to be that. I know women who meet a specific friend for coffee every Saturday, or exercise with a buddy. I've come to believe that intentional, committed connection — where you've made a real plan with real people — is essential this time of year.

So: outside, protein at breakfast, connect.

**Josie:**
I love all of those. And connection especially — I agree that this time of year people want to go home and watch TV, and that's okay, but having the intentionality of regular connection with people who bring energy to your life is a life source. It's so important.

And I also love that all of these tips are proactive. When people feel an afternoon slump, they tend to react — another coffee, another matcha. But when you focus on the morning: protein, sunlight, setting your body up — you're preventing the slump from even happening.

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## Protein: Realistic Nutrition Advice for Energy

**Josie:**
Question about the protein — is there a certain amount you need in the morning specifically? Any breakfast recommendations for this time of year? And does timing matter — does it need to be within a certain window of waking up?

**Dr. Erin:**
Great questions. Honestly, I don't worry too much about specific grams of protein in the morning. Just **getting some protein is a win**.

There's been a lot of conversation around protein timing and intermittent fasting. I'm not against intermittent fasting at all — we actually intermittent fast naturally overnight every night. "Breakfast" is literally breaking your fast. It's really just about how long you extend it.

One thing I have found personally is that having protein alongside my morning coffee makes me significantly more grounded and calm. So many people have told me the same thing. The intermittent fasting crowd might push back on that, but I'm firmly in the camp of: eat protein, whatever you can get is good.

If you're on the go: a yogurt with some cashews or almonds on top — fantastic. If you have more time: **eggs** are great. They have choline, which supports brain health, plus protein. I love those little egg cups — I'll either make them myself or grab them at a local café. I personally love salmon and rice in the morning, but I know that's not for everyone. Or a piece of whole grain toast with almond butter, banana, and a little drizzle of honey — that has some protein and healthy fats. Find what works for you. Don't get too perfectionist about it.

**Josie:**
I love that you're like, "Whatever protein you can get." That is genuinely the best nutrition advice. I see it with clients all the time: the "30 grams of protein at breakfast" standard is so intimidating that people say forget it and grab a bagel instead. "Fine, let's get 10. Let's get 15." Your body isn't counting and thinking, "We got 28 — but we needed 30." Just having protein, however much you can get, provides real benefits.

**Dr. Erin:**
The simplest and most transformative nutrition habit I've shared over the years is this: at every meal, ask yourself — **where's my protein?** That question alone is a game changer. It helps with blood glucose stability, which impacts energy. It helps with mood. And then we layer in herbal allies and make sure we're covering our key nutrients, whether through food or a high-quality multivitamin. But start with the fundamentals.

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## Herbs for Emotional Grounding & Heart Health

**Dr. Erin:**
And back to the connection piece — in addition to scheduling connections with people, **Liquid Bliss** has these heart-centering plants, like hawthorn.

Hawthorn berry has a history going back through European herbalism and North American herbalism of *opening the heart with protection*. On the hawthorn tree, there are serious thorns — if you get too close, they'll get you. That's the protection. Hawthorn is known in botanical medicine for its remarkable phytochemical properties, and it is one of the signature plants in Liquid Bliss. It helps you open your heart while staying protected.

**Josie:**
I love knowing that it's especially good this time of year. I've been loving Liquid Bliss in my mocktails, and now I'll remember: when I want to feel that open-heartedness moving into fall, that's the one. It sounds so perfect for the releasing, grounding energy we've been talking about. I could nerd out on this stuff all day — how plants are medicine for our bodies at specific times of our lives and specific times of the year.

**Dr. Erin:**
There is so much history with every single one of these plants. And that history is being reinforced by modern science. Sometimes you wonder: how did people hundreds — or in the case of Ayurvedic herbs, thousands — of years ago know these things? They were living so closely to the earth. Hawthorn has been in the literature as heart medicine for centuries. And now you can go on PubMed and read about the specific compounds in hawthorn that explain exactly why.

After 25 years of studying botanical medicine, I genuinely never cease to be amazed. It's mind-blowing that what was understood through deep intuition and connection to the earth thousands of years ago is now being validated at the molecular level through modern science.

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## WishGarden Herbs: History & Trusted Formulations

**Dr. Erin:**
It truly is an honor to be with this company. WishGarden Herbs — 45 years old, women-owned, family-run, born in Colorado, still in Colorado. The herbal tinctures are literally being made down the hallway. And our founder and formulator has put together blends that are really extraordinary.

Even though I've been WishGarden's Medical Director for just a year, I've known these formulas for over 20 years. Way back when I gave birth to my son — who is now almost 19 — I took WishGarden's **Postpartum Emotional Baby Blues** formula for that major hormonal drop that is normal and happens after birth. That was validating for me as a new mom. There was something powerful about walking into an herbal apothecary and seeing this formula and thinking: wait — this is normal. There are plants that can help me feel more connected through this.

**Josie:**
I am so happy that you are doing what you're doing. And I'm so honored to have you on the podcast to share this wisdom. So many women don't have access to this knowledge. For thousands of years, women have survived and healed with the power of herbs. I remember when I was in Africa and they talked about a plant women take to help with postpartum depression — we don't really have that widely available here. We have certain medicines, which are absolutely important, but we don't have this widespread access to the earth and to plants that women have used for thousands of years. And so many women go through postpartum without knowing that support exists.

**Dr. Erin:**
Thank you. It's what I'm meant to do — and honestly, what you're meant to do as a podcast host. This ancient wisdom is being brought into modern life, and podcasts like this are an incredible vehicle for that.

And of course — for postpartum or any intense period — if someone needs professional guidance and to see their practitioner, that is absolutely the priority. What I experienced at the time was just that I was feeling off, and what I needed was the acknowledgment that this was normal, and that there were plants that could help. That's part of it too: just knowing that you're a human being going through natural cycles — whether it's your menstrual cycle, as we talked about last time, or the cycles of the seasons — and that tools and support exist for all of it.

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## *(Mid-Episode Sponsor Note)*

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## Immune Health Basics: Daily Support vs. Short-Term Boosters

**Josie:**
A lot of our listeners will have questions about the immune system, especially heading into cold and flu season. We hear a lot about "immune boosting." From a naturopathic perspective, what does that actually mean?

**Dr. Erin:**
"Immune boosting" can be a bit of a nebulous term, but it's really about being proactive and knowing what you can do to support your immune health. There are two distinct approaches, and WishGarden has formulas for both.

**Daily Immune** is more of a daily tonifying formula — it has longer-term supportive herbs like astragalus and elderberry. It's designed to be taken consistently to keep your immune system strong.

Then there's **Kick-Ass Immune Activator** — and I realize this is my third podcast with you and I have somehow not talked about it until now. Kick-Ass Immune is the short-term formula. It has immune herbs designed for when you need them most — as your first line of defense. I have a friend who's a flight attendant for United and she uses it before every international flight. It's really intended for short-term use: take it frequently for up to five days when you've been exposed to something, or are about to be in a high-risk situation.

It has a really interesting herb called **Yerba Santa** in it — which translates to "holy plant" — and it works really well with respiratory and immune herbs. They go to work fast.

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## When & How to Use Herbal Immunity Formulas

**Dr. Erin:**
The key timing point: if you're getting a cold, there's that first day where you feel the tickle. Most people think of that as the moment to start — but actually, you want to get ahead of it. Take Kick-Ass Immune when you're traveling or entering a high-exposure situation, *before* you start feeling anything.

But if you do feel that first tickle, that's your window. It's almost like a thought — you notice something is slightly off. Maybe your head feels a little fuzzy, or you think, "Am I getting sick?" That's exactly when to take it. Get in there in the first 6 to 12 hours, because that's when it's most effective.

We also have a formula called **Get Over It** for when you're on the other end and you're just like — "I need to get through this." Both are good to have in your medicine cabinet. With Kick-Ass Immune especially, you want it on hand before you need it. Don't be scrambling to get to the store when you're already feeling off.

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## Lifestyle Changes for Immune Strength: Sleep, Sugar & Vitamin D

**Josie:**
What other things — diet, movement, lifestyle — do you recommend this time of year when getting sick is more common?

**Dr. Erin:**
Sleep. I know everyone says it, but I want to quickly share this: there's a study showing that people who get less than seven hours of sleep are **2.7 times more likely** to catch the common cold. Sleep is real.

The other big one is sugar. We often crave more sugar this time of year — a cookie, a muffin — and that's okay in moderation. But be aware that excess sugar negatively impacts your immune system. Same with alcohol.

The other thing: know your **vitamin D** levels. I once worked with a woman who kept getting sick repeatedly. I asked if she'd had her vitamin D checked. She expected a whole list of recommendations — but I just said, start there. She checked, her levels were very low, she started supplementing appropriately, and it was a game changer. Vitamin D is a really important nutrient for immune health, bone health, and mood — especially for women. And people always ask how much to take; the honest answer is it depends on your levels. Get them checked. The main source of vitamin D is the sun, and with shorter, darker days, deficiency in fall and winter is extremely common — and often undiagnosed because fatigue and low mood are dismissed as just being normal for winter.

**Josie:**
Especially since those are exactly the symptoms we're already talking about. So someone might never connect the dots. Question about sugar and alcohol — this is the time of year you're going to want Halloween candy, pumpkin bread, a glass of wine at Thanksgiving. If someone knows they're going to be indulging a bit, is there something they can do to minimize the impact on their immune system?

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## Balancing Indulgence & Wellness During the Holidays

**Dr. Erin:**
First of all, I'm not a mean person about this. My son once told me he thought I had a pumpkin problem — I love everything pumpkin. I'm not over here eating a kale salad every night.

But yes: get some extra sleep. Try to eat well around it. And manage your stress — stress and sleep deprivation are both really hard on your immune system.

And hydrate. I can't believe I haven't said that yet. Hydration is one of the most important ways to keep things moving through your body. Herbal teas are great this time of year — peppermint, ginger. Ginger is warming, grounding, and nourishing. Add cinnamon to things — it actually has a blood sugar-stabilizing effect.

But the last thing you want to do is enjoy a glass of wine and then stress about having had a glass of wine. Because the worry is probably worse for your body than the wine. You have to live your life — and there is real science on this.

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## The Power of Joy, Laughter & Relationships for Health

**Dr. Erin:**
Seriously — there are studies where researchers had people watch a comedy or something that made them laugh, and then measured their immune markers. Laughter, joy, dancing — they are genuinely good for your immune system.

**Josie:**
That is my favorite area of research — the effect of relationships, joy, laughter, and fun on physical health. And I think so many people panic after a day of eating sugar or drinking wine, and that panic is likely far worse for their body than the indulgence itself. Enjoying the day, then the next morning making sure to have extra protein, extra vegetables, and support your body — that's the healthy response.

**Dr. Erin:**
Exactly. A Chinese medicine doctor once told me: nature is medicine. Music is medicine. Colors are medicine. Light is medicine. Everything you're doing in your life is medicine. So enjoy your life. And if you do get sick, it's not your fault. There are natural ways to support yourself and help you feel better. But joy is underrated.

I heard a doctor I really admire say: she would rather that you were sitting with a friend eating chocolate cake than sitting alone every night eating a kale salad. Because loneliness — the Surgeon General recently called it one of the biggest health epidemics of our time — is that serious. It's all the medicine.

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## Redefining Wellness Beyond Perfectionism

**Dr. Erin:**
This is a great time of year for community. I love the concept of the **third place** — not work, not home, but that third space where people know you by name. Your yoga studio, your favorite coffee shop, your monthly book club. Having that consistent, welcoming place in your life is genuinely good for your health.

**Josie:**
I think it's high time we expand our definition of wellness. The mainstream version is so isolating — I have to get up at 5:00 a.m. to work out so I can't go out with friends. The restaurant they want to go to doesn't fit my plan. That version of wellness is missing the point. A wine night with your friends where you're laughing — there is research to support that being good for your health. Especially this time of year, when people are spending more time with loved ones, that's a good thing, not a hindrance.

**Dr. Erin:**
And just so people know — I eat well and do all the things most of the time. But my son is about to go to college. The other day I asked him where he wanted to go for lunch and he said Shake Shack. So I went to Shake Shack with him. I was right there with him laughing, having fun, eating French fries. My boy's about to leave, and I'm not going to be the person who says no to that.

**Josie:**
I think it's so great to hear that you as a doctor are choosing that — because going to Shake Shack with your son and being present and joyful together is an intentional decision for a good life.

**Dr. Erin:**
It is. And he also drinks a green smoothie basically every day. He's had hundreds of green smoothies. He's been taking probiotics since he was little. All the things. And it's everything together. Going to Shake Shack with your mom and having a green smoothie six days a week — **that together is wellness.** It's not like the green smoothies are the wellness and Shake Shack is the cheat. That whole picture is wellness.

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## Where to Find Dr. Erin Stokes & WishGarden Herbs

**Josie:**
That is such an amazing note to end on. Erin, remind everyone where they can find you and where to shop all of these amazing herbs and tinctures.

**Dr. Erin:**
**wishgardenherbs.com** is a great resource — both for the shop and for education. We have really informative blogs on our website, so check those out. And you can find me on Instagram at **@ErinStokesND**.

And WishGarden has a discount to share with you all — use code **EVERYGIRL20** at wishgardenherbs.com.

**Josie:**
I have my matcha right here, and I've been adding Cycle Vitality in it this morning. I was like, I am so Erin right now. She'd be so proud of me.

**Dr. Erin:**
I love that. I'm so happy we have this discount to share. It's a great time of year to start getting some of the immune formulas and some of the emotional support we talked about.

**Josie:**
Thank you so much for this conversation — I know it is going to help so many people. Thank you, Erin.

**Dr. Erin:**
Thank you, Josie. I'm looking forward to our next chat.

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*I hope you enjoyed the episode — I know I sure did. Please don't forget to rate, review, and subscribe. It really makes a huge difference for our show so we can keep growing and bringing the content that you love. Find us at **@TheEverygirlPodcast** on Instagram, or at **theevergirlpodcast.com**. Talk to you next week.*