Beat the Autumn Energy Slump!

As the evenings draw in and the mornings feel darker, it’s easy to find yourself slowing down. The colder weather naturally makes us want to hibernate, curl up under a blanket, and reach for cosy comfort foods. There’s nothing wrong with embracing the seasons; but when your energy takes a nosedive, it can make sticking to your health and body goals feel a lot harder - especially when it comes to weight loss.

The good news? With a few simple shifts, you can support your energy and keep yourself feeling strong and focused right through autumn and into winter.

1. Get Your Morning Light Fix

Daylight is a powerful cue for your body clock. Exposure to natural light in the morning helps regulate your circadian rhythm, supporting both energy and mood. A brisk walk, even if it’s just around the block at lunchtime, can do wonders for your focus during the day.

If getting outside isn’t always possible (perhaps you’re up before sunrise or stuck at your desk) a high-lux daylight or SAD lamp can be a great alternative. Using one for 20–30 minutes in the morning can mimic natural daylight and help lift your energy and mood.

And remember, even a few minutes of movement makes a difference. I’ve created a library of free 5-minute YouTube workouts and yoga flows you can use anytime you need a lift.

2. Eat for Steady Energy

It’s tempting to lean on sugary snacks or caffeine when energy dips, but this often leads to a bigger crash later, and can work against our weight loss efforts. Instead, focus on steady fuel:

• Include protein with every meal (think meat, eggs, fish, beans).

• Go for seasonal natural slow-release carbs like squash, sweet potato, and lentils.

• Don’t forget to hydrate — it’s easy to drink less water when it’s cold, but dehydration is a major cause of fatigue.

These swaps not only keep energy stable but also reduce cravings for less nourishing comfort foods.

3. Add Seasonal Nutrient Boosts

Autumn brings some real nutrient powerhouses to help fight tiredness:

• Pumpkin seeds: These are a great source of magnesium and zinc for energy and immunity.

• Dark leafy greens: These are rich in iron and B vitamins - crucial for fighting fatigue.

• Oily fish: Long chain omega-3 fatty acids in these support brain health and mood, which can dip as daylight hours shrink.

Think of your autumn plate as a chance to fuel your body for both warmth and vitality.

4. Create Restorative Evening Rituals

Shorter days can pull us to the sofa on the evening, cuddled under a blanket watching TV and/or scrolling through our phones. The problem? Too much screen time before bed disrupts sleep, which is directly tied to energy.

Instead, consider swapping some screen time for a cosy evening ritual that actually restores you: herbal teas like chamomile or lemon balm, gentle stretching, or a few minutes of mindfulness, and pre bed time reading.

And if you like your evenings to be cosy, consider adapting your workout routine. Perhaps morning pre-work or lunchtime sessions will help you with consistency so you don’t have to battle against the pull of your favourite sofa spot!

5. Harness Group Energy at Work

If you find motivation dips at this time of year (especially when you’re on your own), harness the power of a group. At work, this could look like a lunchtime yoga or bootcamp class with colleagues — a great way to reset, re-energise, and connect in the middle of the day.

This is exactly why I offer corporate classes and nutrition workshops: to help teams boost energy, focus, and resilience during the working week. It’s amazing how much of a difference a 30 or 45-minute session can make!

In Short

Autumn doesn’t have to mean sluggish energy or stalled progress. By making small, consistent changes like a morning walk, an energy boosting lunch, or a restorative evening ritual, you can feel energised, focused, and ready to smash your body goals thisseason.

Why not start today by picking one thing from this list and giving it a go? You might surprise yourself with how much better you feel!

And if you need a little extra support, check out my free 5-minute videos on YouTube for quick, practical boosts or get in touch about bringing energising lunchtime yoga and nutrition sessions into your workplace.