From Sunshine to Sweaters: How to Transition Smoothly from Summer to Fall with the D.R.E.S.S.® Framework
By Dee Davidson, Functional Health Practitioner
As the carefree pace of summer gives way to the routines and rhythms of fall, many people notice shifts in their energy, sleep, skin, digestion, and even mood. While pumpkin spice might be trending, your body could be saying it’s time to slow down, reset, and nourish more deeply.
I always come back to the foundational D.R.E.S.S.® for Health Success principles—Diet, Rest, Exercise, Stress Reduction, and Supplements—as my guide, both personally and professionally. Fall is the perfect season to return to the basics and align with what your body truly needs.
Here’s how to transition mindfully from summer to fall using the D.R.E.S.S.® method:
1. Diet
Summer often means more sugar, alcohol, ice cream, and BBQs. That’s okay—but fall is a powerful time to reset.
Focus on grounding, warming foods like roasted vegetables, broths, and healthy fats.
Reduce refined sugar and processed snacks that cause blood sugar spikes and crashes.
Support your liver by adding in bitter greens, dandelion tea, and lots of hydration.
Consider a 30-day fall reset to eliminate alcohol, sugar, and gluten while meal prepping for success.
2. Rest
Long summer days can throw off circadian rhythms. Fall invites you to get back to a more restful routine.
Aim for 7–9 hours of quality sleep with a consistent bedtime and wake-up time.
Turn off screens at least an hour before bed and try a calming evening ritual like a warm magnesium soak, journaling, or meditation.
Track your sleep to look for patterns if you're still waking up tired.
3. Exercise
If your movement routine took a backseat this summer, fall is a great time to reintroduce structure—gently.
Think joyful movement 3–5 times a week—walks in nature, strength training, yoga, or dance.
Avoid overtraining—too much HIIT can raise cortisol and stress the adrenals, especially in cooler months.
Start small. Twenty minutes is enough to make a difference!
4. Stress Reduction
Fall schedules can get packed quickly—back to school, holidays approaching, and more responsibilities.
Use fall as an invitation to slow down and protect your peace.
Try castor oil packs, vagus nerve exercises, or simply saying “no” more often.
Consider journaling, EFT tapping, or attending a women’s retreat to release built-up tension.
5. Supplements
Your supplement routine may need a seasonal shift. Quality supplement shop HERE.
You might benefit from immune support (like zinc, vitamin D, and adaptogens).
Fall is also a great time to focus on gut health and drainage as your body prepares to detox more deeply in winter.
Reach out to personalize your protocol—or schedule a consultation if you’re unsure where to start.
Bonus: Functional Testing as a Fall Tune-Up
If you’ve been working the foundations but still feel off, hidden stressors like parasites, bacterial imbalances, food sensitivities, or sluggish detox pathways might be the issue. Many clients (like Sandy and Joanne) only saw lasting change after identifying deeper imbalances through functional labs.
Don’t wait until symptoms worsen—schedule a consult to explore if testing is the next right step.
Fall is a season of transition, reflection, and reconnection—with your body, your boundaries, and your health. Whether you’re brand new to holistic healing or looking to fine-tune what you’ve already been working on, I’m here to guide you with data-backed support and personalized care.
Let’s work together to make this your healthiest season yet.
→ Learn more or book a consult at confidentlyloveyourself.com
About Dee Davidson, FDN-P
Dee is a Functional Diagnostic Nutrition Practitioner and host of the “Confidently Balance Your Hormones” podcast. She helps women uncover the root causes of fatigue, hormone imbalance, and digestive issues using a blend of science, soul, and personalized lab testing. When she’s not in session or recording an episode, you’ll find her spending time with her kids, walking on the beach, or leading transformational retreats.