October is here — bringing with it the time change, shorter days, and the first drops in temperature. It’s a time when many of us feel our energy dip: we sleep less soundly, crave more sweets, struggle to keep up our workout routine, and notice our skin and mood losing some of their brightness.
But I can assure you that autumn can be a wonderful season of regeneration and balance — if we know how to support the body with the right habits. Today, I want to share a few practical tips to help you adapt to this new season without losing vitality or motivation.
Align your energy with the new rhythm
With fewer hours of daylight, metabolism tends to slow down slightly. That’s why this is the perfect time to choose warm, cooked meals that bring internal warmth and stability: vegetable soups, light stews, broths, legumes…
Try to limit cold or raw foods, as during this season they can drain digestive energy and make you feel more fatigued.
Activate your “inner battery”
The body naturally stores reserves in autumn, but it doesn’t always use them efficiently if it’s stagnant. To maintain vitality:
- Incorporate healthy fats such as avocado, nuts, seeds, or extra virgin olive oil. They nourish cell membranes and keep the skin glowing.
- Don’t forget to boost your magnesium, zinc, and vitamin D intake, all essential for energy balance, mood, and muscle function.
- In this sense, I love recommending NDL Pro-Health’s Magnesium Complex, which combines three highly bioavailable forms — bisglycinate, malate, and citrate — for optimal absorption.
- Ginger, cinnamon, and turmeric infusions are also great natural allies: they stimulate circulation and help warm up your metabolism.
Don’t lose the light (or your routine)
The time change can disrupt your circadian rhythm and affect your mood. That’s why it’s important to get natural light every morning and keep regular schedules for sleep and meals.
If you struggle to get going in the morning, try energizing breakfasts: warm oatmeal with seasonal fruit, raw cacao and tahini, or gluten-free toast with almond butter and cinnamon.
Keep moving, even if it looks different
It’s not about forcing intense workouts, but about staying consistent. Your body benefits more from regularity than from overexertion.
Alternate light strength sessions, long walks, yoga or pilates with active rest days. And whenever possible, train outdoors: even in cooler weather, natural light boosts your mood and reconnects you with nature.
Nourish your mood too
The autumn slump doesn’t just affect the body — it affects emotions as well. Include foods rich in tryptophan (like bananas, oats, legumes, or sesame seeds) and omega-3, which help maintain a positive mood.
NDL Pro-Health’s Omega-3 with Vitamin E provides EPA and DHA for brain, heart, and vision health, while vitamin E enhances its antioxidant and anti-inflammatory effects.
Turmeric, raw cacao, and berries are also excellent allies to protect neurons from oxidative stress.
My final advice
Don’t wait for the cold to pass before taking care of yourself. Start today with small actions — a warm meal, a walk in the sun, a restorative rest.
It’s those simple habits that keep energy and motivation alive throughout the whole autumn season.
I have a diploma in Nutrition and dietetics from CESNID (University of Barcelona), a degree in Nutrition from Kin's College University of London, a postgraduate degree in Sports Nutrition and PNIE (Psychoneuroimmunoendocrinology) from the University of Barcelona, and a diploma in Ayurveda Nutrition, energy cooking and Naturopathy. Course Sport Nutrition at the Natural Gourmet Institute for Health and culinary arts in New York and co-owner of Ametlla + de Mallorca in Artà, I currently advise elite athletes and companies. Director of the nutrition department of Rafa Nadal Academy in Manacor and director of the master of Nutrition and sport of the University Alfonso X.
Maintaining a healthy lifestyle
