Stoking our Internal Fire for Autumn
The brilliant colors of fall are just beginning to make their entrance, gently reminding me that the seasons are shifting once more. I can feel it in the crispness of early mornings and the cool whisper of evening air, even as the afternoons still bask in the warmth and glow of lingering sunlight. In these moments, I find myself preparing—readying my body and spirit for the colder days ahead.
With the changing seasons, the risk of injury often increases, particularly as we transition from the abundant vitality and nurturing energy of summer into the cooler embrace of autumn. For me, autumn is a season to prioritize movement and incorporate circulatory stimulants—warming herbs and nourishing foods—to stoke the internal fires and support the body as it adjusts to the chill.
In this October blog, I want to share a few ideas and tips to help you welcome this transitional time with warmth and intention.
Movement
This season invites me to commit more deeply to a consistent daily practice. It's the perfect time to reflect on what your body truly needs and explore ways to incorporate more mindful movement. While summer allows for spontaneous movement supported by the heat, pushing myself to do the same now could easily lead to injury in the cooler months. In the summer I can easily jump out the door, and hit a run. Where now, stretching, gentle movement and warming up feel essential before I run or lift weights.
Preparing the body before stepping outdoors—warming it from the inside out—helps ensure we aren't suddenly thrust into the elements. Even a brief five-minute session of free-flowing movement, breathwork, or any gentle activity to awaken the circulation can be incredibly grounding and beneficial.
As you think about movement, consider what practices will best support you, allowing you to begin each day in a way that nourishes both your body and mind, setting a foundation of energy, balance, and healthy flow in your body.
Herbs
Now is the perfect moment to infuse your meals and drinks with a little extra warmth. Think chai, hearty curries, comforting soups, or tea blends that wrap you in their supportive embrace.
Here are a few culinary herbs that can help spark circulation and bring warmth to your body:
Ginger
Black Pepper
Turmeric
Cinnamon
Cloves
Rosemary
Thyme
Cayenne
Nutmeg
Osha
Angelica
If you tend to have a naturally warmer constitution but still want to encourage healthy circulation without adding extra heat, try incorporating gentler herbs like:
Lavender
Yarrow
Echinacea
Coriander
Fire Cider!
I just started a fresh batch today! It’ll be ready in about three weeks—just in time to bring its fiery warmth into the chilly, damp fall and winter months. A tablespoon a day of this powerful tonic can do wonders for your health. It not only helps to reduce inflammation, but also supports the immune system, improves digestion, and generates warmth throughout the body, making it an ideal remedy during colder seasons.
Fire cider is also rich in antimicrobial and antiviral properties, which makes it a fantastic natural ally for warding off colds and flu. Its blend of ingredients can help clear congestion, boost circulation, and even provide a burst of energy when you need it most.
I received a copy of Fire Cider! by Rosemary Gladstar, a gift from my mother, which includes 101 incredible recipes for those who want to dive deeper into the world of fire cider. Below, I’ve attached the recipe I used today, so you can join in and create your own batch of this nourishing tonic!
Ingredients:
½ cup diced ginger root
½ cup diced turmeric root, or 2 tablespoons turmeric powder
½ cup chopped onion
¼ cup minced or crushed garlic
2 jalapeño peppers, chopped
Zest and juice from 2 lemons
5 or 6 medium sprigs fresh thyme
½ teaspoon black peppercorns
Apple cider vinegar (preferably raw)
Honey (preferably raw)
Instructions:
Add all the ingredients (except the vinegar and honey) to a quart mason jar. Pack them down lightly; the jar should be about three-quarters full. Use a fermenting weight to hold down the veggies/roots/herbs, or place heavy roots at the top so they will weigh down the herbs (which float).
Pour a generous amount of apple cider vinegar over everything.
Cover the jar with waxed paper to prevent corrosion, screw on the lid, and place it on top of the fridge for at least 2 weeks. Be sure to shake it once a day!
When the cider is ready, shake it well once again, then strain out the veggies/roots/herbs using a fine-mesh sieve. Add honey to taste and store in the fridge.
Notes:
Fire cider's antimicrobial benefits are vast. Take a teaspoon of it when you feel cold or flu symptoms. Use it during acute infection to treat the cold or flu, and enjoy it as a salad dressing if you like!
Sauna, Hot Baths, and Cold Plunges
The benefits of these age-old practices are remarkable and should not be overlooked! If you don’t have access to a sauna or cold plunge at home, check out a local gym or spa, or perhaps you have friends with a sauna that would like to share the experience with you. Instead of drinks with friends, why not indulge in these immune-boosting, health-enhancing traditions that will warm you up and get your body’s systems flowing.
While a cold plunge may seem counterintuitive, it actually works wonders by driving heat deep into your core and getting your blood circulation pumping. Cold plunges stimulate blood flow by constricting blood vessels when you're exposed to cold, and then rapidly dilating them once you're out of the water. This process promotes better circulation throughout the body, supporting cardiovascular health and delivering more oxygen and nutrients to your muscles and organs.The initial shock gives way to a rush of serotonin and dopamine, lifting your mood, increasing mental clarity, and leaving you feeling more energized and alert. Not only that, but after emerging from the cold, you’ll find that your body stays warmer, as your circulation continues to work more efficiently.
The great thing is, it doesn’t have to be complicated or expensive. My cold plunge tank is nothing more than an oversized cooler meant for ocean fish! You can also practice alternating hot and cold in the shower, always finishing with cold to close your pores and lock in that heat. Over time, your body will adjust to the chill, and you might even find these cold immersions becoming addictive once you experience the powerful effects.
In addition to boosting circulation and improving mood, these practices have other incredible benefits: they help reduce inflammation, improve recovery after workouts, strengthen the immune system, and even support mental resilience. By alternating between hot and cold, you’re teaching your body to adapt and become more resilient to stress, which can improve your overall sense of well-being.
Whether you're easing into a warm bath, sweating it out in a sauna, or braving a cold plunge, these simple rituals are a powerful way to nurture both your body and mind.
Broths
Broths are a deeply nourishing, hydrating, and gut-supportive staple, perfect for bringing warmth and vitality into your day. I love making my own, blending various bones, mushrooms, and herbs to create a rich, healing broth. My go-to bone broth includes celery, carrots, astragalus root, turkey tail mushrooms, matsutake mushrooms, a splash of apple cider vinegar, a pinch of salt, and whatever bones I have on hand.
I like to pressure cook my broth for about three hours, but a slow simmer on the stovetop for 12 to 24 hours works beautifully too. I usually make a large batch and freeze portions, so I always have a nourishing broth ready when I need it.
If making your own broth feels daunting or you’re short on time, powdered bone broths have become widely available due to their growing popularity. While they may not match the flavor and benefits of fresh, homemade broth, they’re a convenient option that can easily fit into a busy lifestyle.
Whether you sip it as a warm beverage or use it as a base for soups and stews, broth is a wonderful way to support your gut health, improve hydration, reduce inflammation, and give your immune system a boost during colder months.
Wishing you a wonderful autumn season filled with warmth and vitality. As the cooler months approach, may your blood flow with ease, your circulation stay strong, and your health remain vibrant. Here’s to embracing the changing seasons while keeping your body nourished, energized, and thriving throughout the crisp days ahead.
Stay well and radiant!