Coach Clay Hartman
Winter on the Plateau invites us to slow down, but it also asks us to tend the inner fire that keeps our energy, metabolism, and purpose alive. While nature rests, our biology doesn’t truly hibernate. It adapts. The shorter days and cooler temperatures call for a shift in how we fuel, move, and recover.
The Celts viewed this season as a time for renewal, the turning of the wheel toward light and clarity. They honored the Inner Flame as both symbol and strategy: a reminder that strength and restoration must exist in balance.
Modern science echoes that wisdom. As daylight wanes, our circadian rhythm, hormone balance, and metabolic rate all subtly adjust. When we align our routines with these rhythms, we can transform winter from a season of stagnation into one of rebuilding.
Start your day by generating heat. Step outside and breathe in the cold air. Move with intention, a brisk walk, resistance training, or even a brief cold exposure followed by warmth. These acts awaken thermogenesis, the body’s process of producing internal energy. You’ll feel sharper, more alert, and more resilient against seasonal fatigue.
Evening is your counterbalance. As darkness falls, build a clear transition to calm. Turn down the lights, quiet the noise, and let your body know it’s time to recover.
As evening settles, take a few quiet minutes to reconnect with what gives your life meaning and direction.
That reflection isn’t just soulful, it’s biochemical. When you engage your sense of purpose, dopamine and other reward pathways activate, countering the stress hormone cortisol and helping your body shift from energy drain to energy restoration.
Lower light levels trigger melatonin release, preparing you for deep sleep and cellular repair. Pair that calm state with slow breathing or gentle stretching to help the nervous system switch fully into recovery mode. Overnight is when the real rebuilding happens.
The ancients celebrated the Winter Solstice as the “return of the light.” You can honor it by protecting your own flame, through nourishing meals rich in warming spices and healthy fats, consistent movement, reduced alcohol, and restful sleep.
This winter, don’t simply endure the dark. Use it. Rebuild your foundation, reclaim your energy, and keep your flame alive.
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