Combat Blue January: Proven Mood Boosters You Can Do Right Now
In this episode of Get Sculpted, hosts Marilynn, Tijana, & Jordanna discuss mood-boosting strategies to help beat the winter blues.
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When the holiday sparkle fades, and winter's chill sets in, many of us find ourselves grappling with a familiar yet challenging emotional landscape. The winter blues are a real phenomenon that affects countless individuals, making it harder to stay on track with our fitness goals and maintain our usual energy levels. The shorter days, colder temperatures and post-celebration comedown can leave even the most resilient people feeling depleted and unmotivated.
In this episode, we’re discussing science-backed mood support strategies for keeping your spark alive during the darker months. We'll explore how to build emotional resilience, maintain social connections, and even find unexpected joy in the winter season, proving that these challenging winter months can become a time of meaningful growth and self-discovery.
In this episode, we cover:
The scientific connection between reduced sunlight and seasonal mood changes. Learn how lack of light affects your serotonin, melatonin, and circadian rhythms during winter
The importance of starting seasonal depression prevention routines in early fall rather than waiting until winter begins
The "tend and befriend" stress response unique to women and how you can use social connections to improve your mental health during winter
Winter connection rituals to maintain social bonds after the holiday season ends
Practical ways to incorporate omega-3s, magnesium, and vitamin D into your winter diet
Winter might not be everyone's favourite season, but today’s episode is sure to help you embrace it in a whole new way. Together, we’ll explore practical, science-backed tips to nourish your body and mind. Grab a cozy drink, settle in, and let’s make this winter not just manageable but meaningful. You won’t want to miss this episode!
Seek the light, move your body, nourish your mind, reframe your mindset, and lean into connection.
- Jordanna
If this episode helped brighten your winter, share it with a friend! Rate, review, and tag us in your post to help us reach more women ready to thrive in every season.
Links & Mentioned Resources
How to be a Bucket Filler (book)
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This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast designed for women ready to transform their bodies and level up their lives with science-based strategies and actionable advice.
We dive into the essentials of fat loss, muscle building, and metabolism optimization by helping you work smarter, not harder.
This isn’t about quick fixes or fad diets; it’s about creating sustainable habits and stacking wins. We’ll help you fuel your body, strengthen your mindset, and build your 2.0 sculpted self from the inside out.
We’re your hosts, Jordanna, Marilynn, and Tijana. We have over 20 years of collective experience in the training, nutrition, and body transformation business, with over 1000 transformations and counting.
Ready to get stronger, more empowered, and embrace a healthier, more resilient you? Join us every week and start sculpting the life you deserve!
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
Navigating the Winter Blues
[Jordanna] Today, we're diving into something that many of us feel but don't always talk about: navigating the winter blues and avoiding that post-holiday crash. Have you girls felt that before?[Marilynn] Absolutely. I actually think I feel it every year. So I'm excited for this episode for me too.
[Tijana] Yeah, definitely. I used to in a really big way, for sure.
[Jordanna] This time of year can feel super heavy—less sunlight, colder days, busy schedules—and it's easy to let it affect our mood, energy, and focus. But what if I told you there were simple, science-backed ways to keep your spark alive this season? I think that would resonate with most of you, and I even need some of that right now.
I’m here with my besties, Mar and T, and together we're going to share practical tips to boost your mood, prioritize your health, and stay aligned with your goals. Are you ready, girls?
[Marilynn] Let's do it!
[Tijana] So ready.
Understanding Seasonal Depression and Mood Regulation
[Jordanna] Let's dive in. The first thing we want to talk about is the science of seasonal depression and mood regulation. Earlier this week was "Blue Monday," the so-called most depressing day of the year. It's not scientifically based, more of a marketing gimmick, but it resonates because many feel down around this time.There’s a difference between feeling low and having Seasonal Affective Disorder (SAD). SAD usually starts in late fall and ends in early spring. It’s related to reduced sunlight exposure, which affects serotonin, melatonin, and your circadian rhythm (your sleep-wake cycle).
Three Mood-Boosting Strategies
[Jordanna] Get More Light: Consider a light therapy box or just get outside for 10-20 minutes daily. Even on cloudy days, exposure to natural light helps regulate mood. Daily Movement: Exercise releases endorphins and reduces cortisol. Even a brisk walk or a short workout can lift your mood and help you stay on track with your goals. Fuel Your Brain: Focus on foods with Omega-3s, magnesium, and vitamin D—like salmon, walnuts, spinach. Consider a vitamin D supplement (check with your doctor first).[Marilynn] These strategies are great. I love that you said to start early, even as early as the fall, to make it part of your routine.
[Tijana] I lean heavily into nutrition. Checking if I’m getting whole foods, reducing sugary snacks, and ensuring enough Omega-3s really helps me maintain a better mood.
Building Emotional Resilience
[Jordanna] T, can you talk about how we can build emotional resilience to support these mindset shifts?[Tijana] Absolutely. No one truly loves the dark, cold winters, but we can reframe them. Here’s how: Embrace the Season for Building Your Body: Use winter as a time to build muscle and strength. You’re often more covered up, so focus on performance goals—lift heavier, work toward personal records. Try New Hobbies or Skills: Winter can be a slower season. Take that cooking class, learn yoga, or work on something you’ve put off. Slower pace activities can be deeply fulfilling. Practice Gratitude: Journaling or even sending a gratitude text to someone each day can boost your mood. It shifts your brain’s focus to what’s positive and good in your life. Maintain Structure and Routine: Keep your mornings and evenings consistent. This supports mood and helps ensure you stick to your healthy habits, like morning walks or meditation.
Staying Connected and Avoiding Post-Holiday Isolation
[Jordanna] Mar, can you share how staying connected can help beat the winter blues?[Marilynn] Yes! After the holidays, the sudden quiet can feel lonely, which impacts mood. Here are three ways to maintain connection: Plan Ahead: Schedule a lunch date with a friend, sign up for a workshop, or join a fitness community. Being intentional about post-holiday plans keeps you engaged. Create a Ritual: Develop a weekly or monthly tradition—maybe “Skating Fridays” with family or a movie night. Consistent rituals give you something to look forward to. Give Back: Volunteer your time, help a neighbor, or do a random act of kindness. Giving fills not only others’ buckets but your own as well, boosting your happiness.
[Jordanna] To recap, consider these five strategies: Seek Light Move Your Body Nourish Your Mind Reframe Your Mindset Lean Into Connection
You don’t have to do all five at once. Just pick one and start building momentum. Even a small step—like a 5-minute walk or texting a friend—can make a difference.
Remember, this season can be a time for growth and even joy, not just something to endure.
If today’s episode spoke to you, please share it with a friend, tag us on social media, or leave us a rating and review. We’re building a community of women who lift each other up, no matter the season.
[Jordanna] You are stronger than you think, braver than you feel, and more capable than you realize. Let’s keep building that 2.0 version of you, together.
See you on the flip side!