Yeu’s uplift list for winter energy
Winter isn’t just a season — it’s a secret advantage for longevity. While the world slows down, your body is working smarter: resting, repairing, and building resilience for the seasons ahead. It’s nature’s way of reminding us that growth doesn’t always happen in the sunshine.
But we get it — winter can be tough. We recently learned that 41% of Americans say their mood declines during the colder months (American Psychiatric Association). That’s why it’s more important than ever to reframe this season as a time for restoration, joy, and quiet strength.
By leaning into winter — cosy rituals, mindful movement, nourishing foods, and quiet moments — we unlock small joys that add up to big health. Longevity isn’t just about counting summers; it’s about embracing every season and finding beauty in all its rhythms.
So, the team and I have put together a toolkit of uplifting tips to help you winter well. Even during these shorter days, we can energise ourselves from the inside out and live well. Let’s make winter work for you.
Winter healthspan habits
Cold exposure for energy
With all the hype about ice baths this year, don’t underestimate the positive effects of 30 minutes outside on a chilly day as well. A brisk walk can improve metabolism and insulin sensitivity, contributing to better overall health and helping protect your immune system against seasonal sicknesses. Wrap up and head outside!
Sleep deep
Winter’s longer nights are your circadian rhythm’s dream. Aim for 7-9 hours of restorative sleep to support cellular repair, cognitive function, and immune strength. Turning in for the night an hour (or two!) earlier seems easier at this time of the year and we’re here to give you full permission to be in bed with a good book by 9 o’clock.
Stay hydrated
Even when it’s cold, your body needs water. Dehydration may contribute to inflammation, cellular ageing, and oxidative stress, all of which can accelerate ageing processes in the body. A big glass of ice water isn’t so appealing in the winter months so we love settling down for an afternoon of work with a flask of hot mint tea to keep us going.
Heart-warming apple sauce
Simple, nostalgic, and perfect with yoghurt, porridge, or even warm alongside a hot meal! This sugar-free 3-ingredient recipe is our favourite.
Books to cosy up with
Wintering by Katherine May
A poetic exploration of how to embrace winter, not just survive it, offering insights on the emotional and physical benefits of the season.
The Lincoln Highway by Amor Towles
A captivating and heartwarming novel about four young men’s transformative journey across America, filled with adventure and reflection.
How to Winter by Kari Leibowitz
A practical and inspiring guide that encourages you to find joy and purpose in the colder months, with research-backed strategies for thriving through winter.
Mindful movement
Prepare everything the night before
If you’re running, cycling, or heading to the gym, having your ‘any weather’ kit ready by the door makes it easier to stick to your routine. Bonus: lay out a cosy post-workout outfit to look forward to.
Focus on the details
Winter is perfect for slowing down and focusing on the essentials. Prioritise joint health with mobility exercises, stretch to improve flexibility and build strength to support your sport when the season picks up again. It’s about laying a solid foundation, not just chasing numbers. Regular mobility exercises and strength training can reduce injury risk and slow age-related muscle loss.
Mix it up indoors
If the weather keeps you inside, use it as an opportunity to cross-train. Try resistance band workouts for strength, bodyweight circuits for endurance, or even a turbo trainer session to maintain fitness. Variety can keep you motivated and help prevent burnout.
Create a winter training goal
Set a mini-goal for the season, like improving your squat form, mastering a mobility flow, or achieving a personal best in planks or press-ups. These small wins build momentum and keep you focused.
Recover like a pro
Winter is also a time to prioritise recovery. Invest in foam rolling, experiment with active recovery days, or try a hot bath with Epsom salts to soothe sore muscles and promote circulation.
Joyful little things to try
Speak kindly about the weather
Instead of complaining, flip the script. “The air smells so fresh,” or “It’s so nice and cosy in here with the rain outside.” It’s small, but it shifts your mindset.
Create a gratitude jar
Write down one thing you’re grateful for each day and drop it in a jar. By spring, you’ll have a collection of joyful moments to look back on. (We did this as kids with ‘funny things that happened’—opening it up years later is pure magic!)
Make a Pinterest board for 2025
Dream up what a life well-lived next year could look like. Curate a board with images that inspire you and set the tone for the year ahead.
Pretty-good-for-you choco mousse
This is a favourite of ours that we’ve adapted from a Dutch recipe and will be serving next week for the family as a chocolatey indulgence.
What you need:
200g (7 oz) dark chocolate
1 can (400ml) full-fat coconut milk (chilled overnight)
1-2 tablespoons maple syrup or honey
1 teaspoon vanilla extract
A pinch of salt if you wish!
What to do:
Break the dark chocolate into pieces and melt it gently. You can do this in a heatproof bowl over a double boiler (place the bowl over a pot of simmering water) or in the microwave, stirring every 20-30 seconds until fully melted. Let it cool slightly.
Open the can of chilled coconut milk. Scoop out the solid coconut cream from the top (save the liquid for smoothies or other uses). Place the coconut cream in a large mixing bowl.
Using an electric mixer or a whisk, whip the coconut cream for 2-3 minutes until it becomes light and fluffy. If you want a sweeter mousse, you can add maple syrup at this stage.
Once the chocolate has cooled slightly (but still pourable), gently fold it into the whipped coconut cream. Add the vanilla extract and a pinch of salt (if using). Mix until smooth and fully combined.
Spoon the mousse into serving glasses or bowls and refrigerate for at least 2 hours, or until it firms up.
Serve the mousse chilled, topped with fresh berries, a dusting of cocoa powder, or a sprinkle of crushed nuts if desired.
As we wrap up the year, we want to remind you that winter isn’t just a season — it’s an opportunity. To rest. To reconnect. To find beauty in simplicity. So lean into winter’s stillness, celebrate its joys, and give your body and mind what they need. Here’s to healthspan habits, little joys, and big health for the years ahead.
Happy wintering and a very Merry Christmas,
Steve and Rachael Jennings | Father and daughter | Co-founders, Yeu
