Stay Well as the Seasons Change: Your Autumn Longevity Game Plan

Stay Well as the Seasons Change: Your Autumn Longevity Game Plan

As the days draw in and the jumpers come out, our bodies quietly shift gear. Less daylight, more time indoors, cooler temperatures—these all nudge immunity, mood, sleep, and cravings. The good news? With a few smart tweaks you can glide into winter feeling resilient, energised, and firmly in charge of your health.

Autumn’s essentials (and why they matter)

Vitamin D tops the list. Sunlight is scarce now, and vitamin D naturally dips—taking immunity, bones, and mood with it. I recommend a bioavailable form that actually moves the needle. My pick: Vitamore D (vegan D3 as calcifediol)—it’s the form the body uses directly and is ideal through the darker months. You can find it here:

Protein is your autumn anchor. As activity patterns change, it’s easy to under-eat protein—especially if appetite dips or comfort carbs take over. Protein supports lean tissue (the engine room for metabolism), stabilises blood sugar, and keeps you full so you’re not raiding the biscuit tin at 9pm. Aim for a palm-sized portion at each meal 1.6g per kg body weight (more if you train), and diversify: fish, poultry, tofu/tempeh, Greek-style yoghurt or coconut yoghurt, legumes, and quality protein powders if convenient.

Plants = immune tools. Dark leafy greens, brassicas, garlic, onions, mushrooms, berries, beetroot, and apples bring fibre, polyphenols, and micronutrients that literally “feed” your gut microbiome and help regulate immune tone. Think warm salads with roasted squash and kale, mushroom miso broths, beetroot & walnut slaw, and apple-cinnamon chia pots.

Metabolic tune-up with ProLon FMD (and new products)

When you want metabolic benefits without a full overhaul, ProLon’s Fasting-Mimicking Diet is a structured, short programme that helps nudge cellular clean-up pathways while protecting lean mass. It fits neatly into a busy life (the box tells you what to do each day) and the new product options make it even easier to personalise around goals. If you’d like my practitioner guidance and a discount, start here:

Pairing ProLon cycles with adequate protein on your non-FMD weeks is a powerful way to maintain muscle, support recovery from training, and keep metabolism purring.

Gut first: immunity lives here

About 70% of immune tissue sits in and around your gut. If you’re battling bloating, inconsistent stools, reflux, or skin flares, your immune system is already a bit distracted. This is where targeted testing offers clarity. My preferred deep-dive is YourGutMap—a comprehensive microbiome and digestive health panel. It reveals imbalances, infections, enzyme insufficiencies, and the fibres and polyphenols your gut bugs love best. Book yours here:

Armed with results, we tailor food, fibres, and supplements so your immune defences stop firefighting and start flourishing.

My Autumn non-negotiables (copy these)

1. Protein at every meal (and after training).

2. Two cups of cooked greens daily—spinach, kale, cavolo nero, broccoli.

3. Vitamin D, daily—use the

   :

4.    Mushrooms most days (shiitake, maitake, oyster) for beta-glucans. LOVE COFFEE

THIS London Nootrophics Coffee but not as you know it!!!! Give it a shot

Elevate your Day with adaptogenic coffee and find your flow

Natural ingredients Get 20% discount here use code ‘elitewellness’

5. Colour target: 12 a day (yes, 12 plant colours per day across the week—totally doable).

6. Sleep window: consistent 7–8 hours; caffeine curfew at 2pm; dim lights after 8pm.

7. Move daily: brisk walks, mobility, resistance training (your muscles are your metabolic savings account).

8. Hydrate: aim for 30–35 ml/kg/day; add electrolytes if you’re fasting or training.