There was a time every November when I’d clip into my snowboard and feel… behind.
My legs burned too soon, my lungs screamed at the altitude, and my body felt like it had forgotten what it meant to move down a mountain.
Every year, I told myself this season will be different. But it rarely was.
Then I started to notice a pattern, not just in me, but in my clients and my family too. When the light changed and the days got shorter, our energy changed with it. This wasn't a flaw, it's just part of a cycle.
The drop in daylight, the colder air, the extra layers, they all add up. Less sun means less vitamin D and serotonin. More time indoors means less movement and connection. And that cozy “I’ll start again in January” voice gets louder.
But here’s what I’ve learned: You don’t need to start over every year.
The Habit Dial
We build the strongest habits when things feel easy , long summer days, plenty of light, consistent routines. That’s when we set our foundation.
But sustainable strength isn’t about perfection; it’s about flexibility.
Think of your habits like a dial, not a switch. You can turn it up when life has space, extra workouts, meal prep, sunrise hikes, and turn it down when things tighten, shorter days, less energy, more work.
The key is: don’t turn it off.
Keep the habit alive, even in its simplest form. When you can’t train like you did in July, maybe you stretch instead. When a long run feels impossible, take a short walk in the cold morning light. When sleep feels restless, focus on winding down, same time, every night.
That’s the difference between starting over and staying ready. And that’s how, one winter, I finally noticed something new.
I wasn’t starting from scratch. My legs felt strong. My lungs adapted faster. My body remembered, because I never forgot.
Adjusting for the Season (and the Altitude)
For those of us who live and train in the mountains, winter brings extra layers of complexity, literally and figuratively. Here are a few science-backed lifestyle shifts that can help:
🕯 Light:
Seek out morning light exposure, natural light helps regulate circadian rhythm and boost serotonin. A light therapy lamp can make a big difference if you’re up before sunrise.
💤 Sleep:
Shorter days can trick your body clock. Keep a consistent sleep-wake schedule and limit screens at night. Cooler room temps (60–67°F) support deeper sleep.
🥗 Nutrition:
Hearty doesn’t have to mean heavy. Focus on omega-3s (salmon, walnuts, chia), complex carbs, and colorful winter veggies to support mood and recovery. Consider vitamin D supplementation if you’re not getting much sun (always ask your doctor when considering supplementation).
💧 Hydration:
Altitude and dry air dehydrate you faster than you think, even when it’s cold. Keep sipping water and electrolytes, especially if you train indoors where air is even drier.
🏋️♀️ Training:
Your mountain readiness starts now. Strength training, mobility, and conditioning work in fall make your first days on snow fun instead of painful. Keep the dial moving, maybe down, but never off.
🧘 Mindset:
The winter blues don’t mean weakness. They mean your biology is tuned to the seasons. Meet your energy with compassion and adaptability, that’s true resilience.
Staying Strong Through the Season
Winter used to feel like a reset button. Now it feels like a continuation, a stronger chapter in the same story.
When we learn to work with the season instead of against it, everything shifts.
The early darkness becomes an invitation to rest. The cold becomes a reason to move. And the mountain stops being a test of readiness, it becomes a reflection of the consistency we’ve built all year.
The truth is, strength isn’t made by avoiding the dips. It’s made by staying connected through them, by keeping the habit dial turned just high enough to stay in motion.
Because when the light returns and the snow starts to melt, you won’t be starting over. You’ll be right where you left off, strong, grounded, and ready to rise with the season again.
If winter feels heavier this year, remember, it’s not a setback, it’s a season. Stay curious, stay moving, and keep your dial turned toward what keeps you strong.
Because the light always comes back. And when it does, you’ll already be in stride.
💌 Summit Stronger drops every Tuesday, real stories, science, and strategies for mountain people who want to stay strong all year long.
Subscribe or share it with someone who needs a reminder that strength doesn’t hibernate: 👉 https://summit-stronger.kit.com/newsletter
NBC-HWC | ACSM-CPT
Mental 🏔️ Peaks: The Science of Winter Resilience
If you’ve ever felt your energy dip when the days get shorter, it’s not your imagination, it’s your biology.
☀️ Less Light = Less Serotonin + Melatonin Shift
Sunlight helps regulate serotonin, the neurotransmitter that stabilizes mood, and melatonin, the hormone that governs sleep. With fewer daylight hours, serotonin drops and melatonin production starts earlier, making you feel more tired and less motivated.
🧠 Dopamine and Reward Response Change
Less daylight also affects the dopamine system, the part of the brain tied to motivation and reward. That’s one reason workouts that used to feel exciting might feel like a slog. Exercise helps by triggering dopamine release naturally, which is why maintaining even small bouts of movement matters.
🌡 Metabolism and Thermoregulation Shift
Cold weather changes how your body regulates energy. At altitude, oxygen availability decreases slightly, increasing the metabolic demand of even simple activities. Combine that with dry air and lower barometric pressure, and fatigue can sneak in faster.
🩸 Vitamin D Deficiency Impacts Mood and Muscle
Less UV exposure means less vitamin D production. Low vitamin D has been linked to muscle weakness, reduced immune function, and depressive symptoms.
💧 Altitude Dehydration
Cold air holds less moisture, and your body loses fluids more rapidly through respiration at altitude. Mild dehydration alone can reduce energy levels, cognitive focus, and perceived exertion during training. You might not feel thirsty, but your body still needs it.
💤 Circadian Rhythm Drift
At elevation, reduced oxygen saturation can make sleep more fragmented. Combine that with longer nights and early darkness, and your internal clock can shift by an hour or more, altering hunger cues, recovery, and energy output. esearch shows that hypoxic, high-altitude conditions can reduce both light (NREM) and REM sleep, leading to less restorative rest and greater fatigue.
(Sleep, 2023)
The takeaway:
When winter hits, your biology downshifts, but you don’t have to fight it. You just have to work with it. Move a little less, rest a little more, eat a little smarter, and seek the light whenever you can. That’s how you build habits that last from one season to the next, the kind that make you feel like you never left the mountain.
How I can help you right now:
- 1:1 Coaching (virtual or in-person): Personalized fitness, nutrition, health, and lifestyle coaching designed to meet you where you are.
- Group Coaching (Elevate 8 + other programs): For everyday athletes who want structure, accountability, and community while building strength and resilience.
- Studio Classes & Training (Tahoe Flow Arts & Fitness): Yoga, strength, aerial, and movement training with an amazing mountain community.
- Retreats & Events: Immersive experiences where movement, mindset, and connection come together.
- Corporate & Team Wellness: Workshops, trainings, and programs designed to support employee health, resilience, and performance, ideal for mountain resorts, hospitality, and other organizations who want to invest in their people.
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