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.

In this episode, Dr. Galina and Beata uncover the hidden dangers of three common food additives—high fructose corn syrup (HFCS), artificial food dyes, and aspartame. Join us as we explore how these sneaky substances can disrupt your metabolism, trigger inflammation, burden your liver, and negatively impact your gut, brain, and overall well-being.

From children’s snacks to “diet” drinks and colorful cereals, these additives are everywhere—and they’re doing more harm than you might think. We’ll break down what each one is, why they’re harmful, and how a functional and holistic approach can help you spot and swap them for cleaner, healthier alternatives.

Whether you’re trying to reduce processed foods, balance your blood sugar, or support your detox pathways, this episode is packed with practical tips and empowering knowledge to help you take control of your health from the inside out.

It’s time to go beyond conventional labels. Tune in and learn how to embrace a truly holistic lifestyle that helps you nourish your body and protect your long-term wellness—one ingredient at a time.

We put the FUN in FUNctional Medicine!
Be sure to follow us on IG: @fullyfunctional_ff so you don’t miss an episode!

Subscribe now and stay tuned for more empowering episodes on Fully Functional. Remember, 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 unravel the secrets to achieving restorative sleep naturally. Join us as we explore the intricate connections between sleep, nutrition, stress management, and overall well-being. We'll discuss the vital link between sleep and metabolism, insulin sensitivity, inflammation, and gut health, revealing how a lack of sleep can impact these areas. Discover how herbs, nutrients, and lifestyle adjustments can transform your sleep patterns and energize your days. Whether you're struggling with insomnia or simply want to enhance your sleep quality, this episode offers practical tips and insights to help you achieve the restful nights you deserve. It's time to reclaim your sleep and wake up to a healthier, more balanced life!

It's time to go beyond conventional medicine. Tune in and learn how to embrace a truly holistic lifestyle with personalized sleep strategies that work for you. Sweet dreams await!

We put the FUN in FUNctional Medicine!
Be sure to follow us on IG: @fullyfunctional_ff so you don’t miss an episode!

Subscribe now and stay tuned for more empowering episodes on Fully Functional. Remember, 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.

Unlock the secrets to ultimate wellness in our latest Fully Functional episode! Join us as we dive deep into the world of Functional Medicine and Holistic Health. Learn what functional medicine is all about—focusing on identifying and addressing the root causes of disease rather than just treating symptoms. Discover the principles of holistic health, where mind, body, and spirit are nurtured together for optimal well-being. With expert insights and practical tips, this episode will empower you to transform your health journey and step into a world where health goes beyond prescriptions and quick fixes.

Tune in and take the first step towards a balanced and vibrant life. It's time to go beyond conventional medicine and embrace a truly holistic lifestyle!

We put the FUN in FUNctional Medicine!
Be sure to follow us on IG: @fullyfunctional_ff so you don’t miss an episode!

Subscribe now and stay tuned for more empowering episodes on Fully Functional. Remember, 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.

Stomach Flu SOS: turn your tummy turmoil into triumph with our latest episode of "From Queasy to Easy"! Join us as we explore the holistic secrets to not just surviving, but thriving, through the stomach flu. From preventative measures to soothing remedies, we've got you covered with everything you need to know to keep the bugs at bay and bounce back stronger than ever. Say goodbye to stomach woes and hello to wellness – it's time to conquer the stomach flu like a champ!

We put the FUN in FUNctional Medicine!
Be sure to follow us on IG: @fullyfunctional_ff so you don’t miss an episode!

Subscribe now and stay tuned for more empowering episodes on Fully Functional. Remember, 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.

Get ready to hit the reset button on your body with our latest episode! Dr. Galina and Beata are serving up a refreshing blend of easy-to-follow tips and tricks to detoxify your way to a healthier you. From simple dietary tweaks and holistic lifestyle changes to specific supplement recommendations, join us as we unveil the secrets to clearing out the toxins and reclaiming your vitality. Don't miss out – it's time to declutter your body and unleash your inner glow!

Links for Juicers discussed in the episode:

• https://a.co/d/32bp3dx
• https://a.co/d/93jl7Mb

We put the FUN in FUNctional Medicine!
Be sure to follow us on IG: @fullyfunctional_ff so you don’t miss an episode!

Subscribe now and stay tuned for more empowering episodes on Fully Functional. Remember, 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.