As the days grow shorter and darkness settles in earlier, many people notice subtle (or not-so-subtle) shifts in mood, energy, patience, and emotional resilience.

In Episode 15 of Fully Functional, Dr. Galina and Beata explore why winter can feel mentally heavier — and how to support your body and mind through the season in a truly holistic way.

In this episode, we break down the biology behind winter mood changes, including the impact of reduced daylight on serotonin, cortisol, digestion, and the nervous system. We discuss how blood sugar stability, gut health, vagal tone, and stress hormones are deeply connected to emotional well-being — especially during the colder months.

You’ll learn practical, real-life strategies to feel steadier and more supported this winter, including:

• How seasonal changes affect mood and mental bandwidth
• The gut–brain–cortisol connection and why digestion matters for mental health
• Winter-friendly nutrition strategies to support blood sugar and serotonin
• Lifestyle shifts that honor winter physiology instead of fighting it
• Gentle movement and rhythm-building for nervous system regulation
• Targeted supplement support — and why personalization matters most

We are on a mission to make wellness smarter, not harder.

This conversation is rooted in compassion, physiology, and working with your body — not forcing yourself to push through the season. With the right support, winter can feel grounding, restorative, and even peaceful.

And remember: We put the FUN in FUNctional Medicine!
Follow us on IG 👉 @fullyfunctional_ff so you never miss an episode.

Subscribe now for more empowering conversations on Fully Functional!
Your well-being is our priority. 🌿

You can also follow us on our other IGs:
🍃@beatasrx 🍃@dr_galina_nd 🍃
🍃@beatarydyger 🍃@pcos_dr 🍃

Medical Disclaimer

The information shared on the Fully Functional podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment.

The content of this podcast reflects the professional opinions and clinical experiences of Dr. Galina Mironova, ND, and Beata Rydyger, Registered Nutritionist, but is not a substitute for individualized medical care. Always consult your physician, naturopathic doctor, or qualified healthcare provider before making changes to your health care plan, medications, supplements, diet, or lifestyle.

Do not disregard or delay seeking medical advice because of information discussed on this podcast. If you have or suspect a medical condition, please seek guidance from a licensed healthcare professional.

Listening to this podcast does not establish a doctor–patient or practitioner–client relationship.

We are on a mission to make wellness smarter, not harder.

In this timely episode, Dr. Galina and Beata dive into what really happens to your body and mind when daylight savings ends and darkness takes over your afternoons. If you’ve been feeling tired, moody, bloated, unmotivated, or emotionally fragile — you’re not broken, and you’re not failing. Early sunsets shift your circadian rhythm, hormones, digestive function, immune system, and stress response in very real, biological ways.

Together, they break down how changes in melatonin, serotonin, cortisol, gut motility, and nervous system regulation contribute to the winter slump — and why your body is not misbehaving, but adapting.

You’ll learn how to:
☀️ Use morning light and rhythm-supporting habits to reset your internal clock
🍲 Support digestion with warm, grounding, winter-friendly meals
💊 Choose the three foundational supplements that make winter easier
🧘‍♀️ Honor your reduced bandwidth with micro-boundaries and nervous-system-regulating movement

If you’ve been wondering, “Why am I like this right now?” this episode will help you understand what your winter biology is trying to tell you — and how to support it, gently and effectively.

We put the FUN in FUNctional Medicine!
Follow us on IG 👉 @fullyfunctional_ff so you never miss an episode.

Subscribe now for more empowering conversations on Fully Functional!
Your well-being is our priority. 🌿

You can also follow us on our other IGs:
🍃@beatasrx 🍃@dr_galina_nd 🍃
🍃@beatarydyger 🍃@pcos_dr 🍃

Medical Disclaimer

The information shared on the Fully Functional podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment.

The content of this podcast reflects the professional opinions and clinical experiences of Dr. Galina Mironova, ND, and Beata Rydyger, Registered Nutritionist, but is not a substitute for individualized medical care. Always consult your physician, naturopathic doctor, or qualified healthcare provider before making changes to your health care plan, medications, supplements, diet, or lifestyle.

Do not disregard or delay seeking medical advice because of information discussed on this podcast. If you have or suspect a medical condition, please seek guidance from a licensed healthcare professional.

Listening to this podcast does not establish a doctor–patient or practitioner–client relationship.

In this episode, Dr. Galina and Beata unpack the viral “lock-in era” trend and explore what it really means to build routines that nourish rather than drain. From 5 a.m. wake-ups to no-sugar challenges, social media is full of 90-day resets promising transformation—but how do you create habits that actually last?

Together, they reveal the science behind motivation, the “fresh-start effect,” and why cortisol, sleep, and hydration are the underrated foundations of real health. You’ll learn how rigid routines can backfire by spiking stress hormones, and why flexible discipline—combined with self-compassion—is the secret to sustainable progress.

Tune in as they connect the dots between body, mind, and spirit—sharing practical tips to stay balanced through the final stretch of the year. Whether you’re ready for a fall reset or simply craving steadiness amid the holiday rush, this episode will help you finish strong, grounded, and fully functional.

We put the FUN in FUNctional Medicine!
Follow us on IG 👉 @fullyfunctional_ff so you never miss an episode.

Subscribe now for more empowering conversations on Fully Functional!
Your well-being is our priority. 🌿

You can also follow us on our other IGs:
🍃@beatasrx 🍃@dr_galina_nd 🍃
🍃@beatarydyger 🍃@pcos_dr 🍃

Medical Disclaimer

The information shared on the Fully Functional podcast is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment.

The content of this podcast reflects the professional opinions and clinical experiences of Dr. Galina Mironova, ND, and Beata Rydyger, Registered Nutritionist, but is not a substitute for individualized medical care. Always consult your physician, naturopathic doctor, or qualified healthcare provider before making changes to your health care plan, medications, supplements, diet, or lifestyle.

Do not disregard or delay seeking medical advice because of information discussed on this podcast. If you have or suspect a medical condition, please seek guidance from a licensed healthcare professional.

Listening to this podcast does not establish a doctor–patient or practitioner–client relationship.