The 5 Diet Changes Your Body Needs As Days Get Shorter

G'day Legend,

One thing I’ve noticed on my morning run over the Brooklyn Bridge lately is that I’m now catching the sunrise on the way back, not on the way out. I don’t mind, as long as I get it one way or the other.

But here’s the thing: when light shifts, your biology shifts with it. And if your nutrition doesn’t adapt, performance, mood, and recovery quietly take a hit.

As we head into even shorter, darker days, here are five diet changes that matter more than you think — and exactly why they work.

In this week’s newsletter (4 min read):
🌅 How less daylight changes your energy, mood, and recovery
 🍽️ 5 specific nutrition shifts that support performance in darker months
 🧠 The nutrients that help replace what sunlight normally does for you

If you’ve got a mate who always feels a bit off when winter rolls in, send them THIS link.

1. Front-Load Your Carbs

Aim: 30–50g carbs at breakfast + 20–40g pre-training

Morning light normally flips your system “on.” When mornings stay dark, that signal weakens — so food timing becomes the cue. Carbs early boost serotonin, which later converts into melatonin. Translation: better mornings now, better sleep later.

Save all your carbs for dinner and you end up with slower mornings, hungrier afternoons, and training that feels harder than it should.

Put it into practice: oats, sourdough with eggs, yogurt + fruit, (and faster carbs before training).

2. Omega-3s: Your Winter Mood Buffer

Aim: 1,000–2,000 mg EPA/DHA daily

Less sunlight = lower serotonin. That’s why winter can feel flatter and more grindy. Omega-3s help by making brain cells more responsive to serotonin, even when levels dip.

They keep mood and motivation steadier when days get darker, and manage inflammation as immune demand rises.

Omega-3s aren’t just heart-healthy — I like to think of them as winter performance insurance.

Put it into practice: salmon, sardines, trout, chia or flax seeds — or a high-quality fish oil.

3. Vitamin D + Magnesium: The Light Replacement Combo

Aim: 1,000–2,000 IU Vitamin D + 300–400 mg magnesium daily

Vitamin D production drops fast when sunlight disappears. When that happens, immunity, hormones, energy, and reaction time all take a hit.

Magnesium is critical because it activates Vitamin D. Without it, you’re taking in fuel you can’t fully use. Add colder temps, higher stress, and lighter sleep, and zeroing in on this combo becomes a non-negotiable for me.

Together they:

• support immunity, mood, and energy

• improve sleep depth and recovery

• calm the nervous system when light cues are low

Put it into practice: eggs, fortified dairy, mushrooms + magnesium-rich foods like pumpkin seeds, leafy greens, or dark chocolate.

If you want some free supplements, reminder that our December referral reward challenge prize is a bunch of AG1 — all you have to do is refer one friend to be entered to win.

4. Fiber + Slow Carbs: Your Winter Stabilizers

Aim: 30–40g fiber/day + 1–2 slow-carb servings per meal

Cold and darkness increase your baseline energy demands, and bood sugar then becomes more volatile. That’s why winter brings more crashes and cravings.

Fiber and slow carbs smooth things out. They stabilize energy, regulate hunger, and support recovery. They also feed the gut — where a large portion of serotonin is produced.

Why this matters more now:

• steadier blood sugar

• better mood through gut support

• fewer cortisol-driven cravings

• more reliable energy

Put it into practice: lentils, beans, oats, quinoa, sweet potato, vegetables at every meal.

5. Protein: Increase by 10–20%

Aim: 1.6–2.2 g/kg bodyweight or +20–25g/day

Protein needs rise in winter because background stress rises. Cold increases muscle tension. Immune activity goes up. Sleep gets slightly lighter.

If protein doesn’t match that demand, recovery lags — and workouts feel flat.

More protein helps:

• support immunity

• protect muscle

• stabilize appetite

• smooth out recovery

Put it into practice: eggs, Greek yogurt, cottage cheese, chicken, tofu, whey or casein before bed.

Final Note

The framework is the same for everyone: less light means you need more support for mood, energy, blood sugar, and recovery. Some people feel these shifts more strongly — particularly women and pregnant individuals — but the principles don’t change. The darker the season, the more intentional nutrition needs to be.

This Week’s Recipe: Tomato Soup

My tomato soup is the perfect winter performance meal — fiber-full and rich in vitamin C. It’s also insanely easy and so very comforting.

👉 Get the full recipe here

Quick Notes

🎁 Reminder that we got our December referral reward challenge active. It’s a great opportunity to win and AG1 Prizepack with a bunch of supplements to keep you healthy all winter long. All you gotta do is refer one friend to enter. Every referral is an entry.

🎬 New YouTube is live: How HYROX Elites Actually Train to Get Faster | Ft. Jack Driscoll

🎄Happy Holidays Legends. Stay safe and warm :)

#EatGoodFeelGood

— DC