I’ve never been one to claim seasonal depression but man this year, and this season, has been kicking my bum. If you’re anything like me – you’re always looking for little ways to help combat the moody, exhausting and overwhelming feelings that accompany this time of year. Here are a handful of changes and non negotiables I’ve implemented to help my mental and keep me motivated and feeling better.

1. No Coffee As Soon As I Wake Up

Up until 6 months ago, as soon as I woke up, I’d slam a double espresso to fuel me through my 6 am workouts. That was until I listened to Mel Robbins’s podcast episode, where she explained how drinking coffee upon waking up, on an empty stomach, spikes cortisol levels which magnifies anxiety and stress. Given I have enough of that in my life, I immediately stopped that habit and stopped drinking coffee as soon as I wake up. She also goes on to explain how your body needs time to flush out a chemical in your body called adenosine. This chemical promotes sleep and needs at least an hour to clear your system. If you drink coffee with adenosine still in your brain, this can lead to feeling groggy throughout the day, which will prompt you to reach for another cup of coffee…

The biggest change I’ve noticed is I don’t drink as much coffee as I used to. Before, I’d have a single or double espresso upon waking up, then a cup of coffee for breakfast and another around 3-4 pm. Now, I don’t brew my first up of coffee until after my son and husband have left for the day, and I’m a sipper so I’ll sip on that same cup of coffee throughout my day. I cut out the espresso in the morning and the 3-4 pm coffee. Don’t get me wrong, if I didn’t get good sleep or if I’ve had a busy day I’ll make myself a single espresso to help me power through.

If you’re looking to manage your stress and anxiety or cut down on your coffee intake, I definitely recommend trying this!

2. Increase Vitamin D Intake

NO.1 on the list, especially since a lot of us work from home, in an office and with the colder weather and earlier evenings, we don’t soak up enough sunshine aka get enough vitamin D. Most importantly, low vitamin D levels are associated with increased symptoms of depression and anxiety. I wasn’t too concerned during the summer but as soon as the fall season started I started taking 2000 IU a day to help maintain my levels. *Please make sure to consult with your doctor or start out with a smaller dose. I’m not a doctor nor is this medical advice. Please do your research before taking any supplements*

3. Commit To Those Steps

Come rain, hail or shine, we will get those steps. You hear me? Regardless of how busy, stressed or overwhelmed we get during this season WE WILL CONTRIBUTE TO OUR HEALTH not deplete it. This is a nonnegotiable, so striving for 6-10k steps a day is the least we can do for ourselves. A 5 AM HITT class, hmmm, maybe not but 10K steps, yes. I’ll admit, I find myself sitting more because of my business and it’s been hard to hit my goal through out the day. So what did I go do? I bought myself a standing desk and a walking pad. NO JOKE. So even if I allow myself to sleep in and not workout, you can bet your bottom dollar I’m reaching 10k steps by the end of the day. Here are some ideas on how to reach your step goals:

1. If you work from home, set a 30-45 minute timer. Every time it goes off stand up and do a 50-100 jumping jacks walk around your house or office, AND drink a cup of water! This contributes to your steps and water intake!
2. Use a step tracker to help you stay motivated and track your progress.
3. Take the stairs instead of the elevator.
4. Walk more during errands by parking your car farther away from your destination or getting off the bus or train a stop early.
5. Walk more during your work day by taking a “walking meeting” or walking while on the phone.
6. Walking after each meal can help with digestion, blood sugar management, and cardiovascular health.
7. Walk every morning, evening, and during your lunch break. Even 10 to 15 minutes of walking can add up to 1,000 steps.
8. Catch up with a friend by going on a walk instead of meeting for coffee.

Read more on how to get more benefits.

Here is the desk and walking pad I purchased.

4. Eliminating The Unnecessary

Simplifying – A no cost, all benefit approach to this season, especially with holiday season literally at our door step. It’s 2024, if you haven’t learned how to say NO. Start NOW! Ask yourself a couple of questions when it comes to a task or an outing:

1. Can this wait? Meaning, am I only completing this task because I’m type A and only in my head does it need to be completed.
2. Will this leave me more depleted that I already am?

If you’re answer is yes to either of these questions – SAY NO.

Decluttering…NO. Going all out with decorating…that’s a NOT THIS YEAR for me dog. Unexpected visit from a family member or guest…HELL NO. Cooking fancy dinners…NOPE. Lunch or dinner date with a draining friend…respectfully – NO.

Ordering holiday catering from Whole Foods instead of slaving away all day? YES. Turning down the 5th birthday party of the month? YES. Ordering groceries for delivery or pickup from your desired grocer instead of going into the store? Absolutely, YES!

You get the point here, just give yourself the okay to not run yourself down even more than this season already does.

5. Incorporating Creatine

I jumped on my instagram a couple of weeks ago, asking if you ladies took creatine as a daily supplement regardless of whether you lift weights or not and a lot of you shared you do! What sparked my curiosity in the first place, was hearing Dr. Stacey Sims talk about how women, especially older women, should be implementing creatine into their diet because of it’s many benefits and how it can help with depression. Welp, that sent me down a rabbit hole of researching creatine and to my local Whole Foods to pickup a clean form and I’ve been taking this creatine now for two weeks. Based on the article I read, it takes about 4 weeks to make a difference in regards to it helping with mood. I will make sure to check back in on IG and on here in about a month to share if I’ve felt any difference.

I shared these articles with you via stories but must in case you missed them, here are the 3 I shared:

6. Consuming Raw Garlic 5x a Week

Did you know garlic is as strong as an antibiotic and can protect against illness, including the common cold? And we all know, nothing drains you more than getting sick. As a mother of a busy 5 year old, I CANNOT AFFORD to sick and neither can you. So we’re going to commit to consuming one clove of raw garlic at least 3-5x a week. Okay?!

To set myself up for success, as soon as I bring home a new bulb of garlic, I have Lia peel every clove, so we always have fresh garlic in the refrigerator. I stay consistent by consuming my clove of garlic while I’m prepping dinner. It’s honestly fool proof. I’m already in the kitchen cooking, so there’s no exerting myself or going out of my way to consume this minimal cost, secret to health and wellness. Even if I’m not chopping up any veggies for that evening, I’ll take out my cutting board, reach for a clove, and mince it. Once minced, I let it sit for 15 mins (I’ll explain why in a sec) and then spoon it in my mouth, swallow and chase it down with water. I don’t chew! The reason for waiting 15 mins after you mince it is to allow the garlic to develop healthy compounds –allicin (helps lower cholesterol, prevent bacterial infections, and support cancer prevention) & sulforaphane (neutralizes toxins, it also calms inflammation in your body) – that enhance heath benefits. Pretty neat right?

Whenever I share this, the first question I get is – “you don’t end up smelling like garlic or stinking?”. Of course, everyone’s body processes foods differently but I swear I don’t smell garlicky or stink. Or at least Jay hasn’t said anything. 😉

I honestly can’t remember the last time I was sick. I consistent with my garlic intake all spring, summer and the beginning of fall. Of course, I slacked off this month and, I kid you not, I ended up catching Lia’s cold last week. 🙁 It was hell!

If you need a bit more convincing, you can read more on the benefits of consuming raw garlic here: 11 Health Benefits Of Garlic

Alright, babes, that’s all I have for today! I hope you found these helpful. And I’d love to know if you already have any of these habits in place or if you decide to implement any or all of these changes! As always, thank you for being here! TTYL

XO, Jennifer Puente