Winter survival guide

Read time - 3 minutes

Winter only sucks if you let it.

It's easy to let the long winters get the best of you,

But a little knowledge and a whole lot of preparation can allow you to not only survive, but enjoy winter.

1. Get morning light - The actual sun is best, but in winter I use an inexpensive sunlamp each morning upon waking.

   My protocol - 15 minutes sitting in front of my sunlamp reading something or doing my daily journal.

2. Get outside as much as possible - A famous nordic saying is “There’s no such thing as bad weather, only bad clothing” - You can still go on walks and do outdoor activities in winter, if you have the right gear and attitude.

3. Focus on good sleep - Sleep timing is as important as sleep volume, so I’ve been focusing on consistent wakeup and sleep times, along with a simple winddown routine.

4. Keep up your 10,000 step routine - See previous page on having the right gear - you need these steps more in the winter than you do in the summer

5. Embrace hot/cold exposure - A sauna and cold-plunge practice will completely change how your body and mind interacts with cold weather. Find a hot sauna to sweat in 1-3x a week - cold plunging is an optional bonuc.

6. Use the right supplements - A vitamin D/K12 supplement is a must in the winter, plus whatever deficiencies you’re correcting. I’m also a big fan of magnesium at night time to help with sleep and workout recovery.

7. Be social - The tendency is to hibernate for winter and see everyone in the spring - find reasons to get together with friends in healthy environments and keep your soul warm.

8. Make your spaces cozy and comfortable - Hygge is the Danish concept of coziness and contentment - and it involves making your indoor spaces as comfortable as possible, so they can be enjoyed as a contrast to the harshness of the winter.