Winter Wellness: My 3-Step Framework for More Energy & Joy

No biohacking gadgets or 12-step morning routines needed

When the days are short, the air is cold, and the sky is gray, feeling off can become the norm. The good news: thriving in winter doesn’t require any fancy tools or a 12-step morning routing (let’s be real—who has the energy for that?).

The secret? Focus on connection, light, and reframing how you think about the cold.

Here’s what I do:

1. Prioritize physical touch and human connection. For me, that mostly means hugging my little brother, taking my grandma out for coffee, or playing cards with my roommates.

2. Get light in your eyes. In Ohio winters, sometimes it feels like the sun said “Bye, see you in 3 months!” Because light levels are lower, it’s important to get natural light into your eyes—even on cloudy days.

3. Embrace the cold. I get it. The cold is, well, cold. But leaning into it can offer surprising health benefits.

Why These Simple Steps Work:

1. We need human connection to thrive. Physical touch reduces stress, lowers cortisol levels, and even strengthens your immune system. Studies show frequent hugs reduce your susceptibility to colds! How cool is that? Touch also stimulates the release of feel-good hormones like oxytocin, dopamine, and seratonin. It strengthens our social bonds, helps us build trust, and deepen interpersonal relationships.

2. Light is a natural mood booster. Sunlight is beneficial for our health in more ways than one. Morning sunlight exposure helps set your circadian rhythm— your body’s innate 24-hour clock that governs your sleep-wake cycle. Want better sleep? Get light in your eyes in the morning and watch the sun go down. Plus, let’s be honest: sunlight just makes you feel happy =).

3. Modern life keeps us in a constant state of thermoneutrality. Ever since the thermostat and climate control, we’re never too hot and we’re never too cold. But cold exposure prompts our mitochondria—the energy powerhouses of cells—to increase their activity, boosting our overall metabolism. When we take a cold shower or step outside in the snow, we can also experience stress reduction through reduced cortisol levels and a surge of endorphin and norepinephrine. Need a mood boost? Step outside and get your cold on.

Teddy says come join :)

Just like that, I’ve set myself up for energy, clarity, and resilience all winter long. Your turn!

With love and health,

Sophie Francis

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P.S…Message me and let me know what you want me to write more about 👉🏻