Seasonal Wellness: How I Stay Energized and Balanced in Summer
As the seasons shift, so do our needs. We're transitioning from the viral season into the warmth and energy of summer—more sunshine, more sweat, more movement—and sometimes, a little more stress on the body, even amidst all the fun. Summer is a time for vibrant living; and supporting our cellular health during this shift can help us feel lighter, more energized, and more balanced.
"Summer’s Here—Let’s Keep It Real"
Let’s be honest. It’s not always fresh salads and green juice out here. It’s BBQs, campfires, road snacks, beers on patios, gas station stops, and eating burgers at backyard gatherings. That’s life. And summer is meant to be lived.
Sometimes you’re not in control of the ingredients. Sometimes you say yes to the cocktail. And sometimes you forget to drink water until 4 pm.
Here’s what I tell myself (and my clients):
This isn’t about being perfect. It’s about being present.
Hydrate on purpose the next day. I add electrolytes or a pinch of salt and lemon.
Support digestion with a small amount of apple cider vinegar in water, enzymes, or bitters.
Balance what you can. If you’re eating chips, consider also grabbing some grilled veggies or protein as well.
Move gently. Go for a walk, sweat a little, or stretch it out. Let your body recover naturally.
Let it go. Seriously. No guilt. No “starting over tomorrow.” Just real-life rhythms.
You’re allowed to enjoy yourself and still care about your health. Those things are not opposites.
Now that we’ve got that out of the way, let’s talk about some of the tips and supplements I use during summer to keep everything in balance without the stress.
Mindful Eating: Red Meat & Lean Proteins
Summer can often mean a lot more red meat—BBQs, grilled steaks, burgers. While it's all part of the fun, I try to be mindful of balance. I love adding in vegetarian meals or opting for lean proteins like chicken, turkey, or plant-based options when I can.
These small swaps can help keep things light and reduce any extra inflammation, all while making sure I’m nourishing my body in a way that feels good. Remember, balance is the key here.
Hydration First: Electrolytes & Water
Okay, we all know hydration is key, but in the summer heat, water alone doesn’t always cut it. We’re sweating more, moving more, and drinking a little more caffeine or alcohol (it’s summer, after all). That's where electrolytes come in. They help with hydration, energy, focus, and even mood.
I love adding a pinch of sea salt and a squeeze of lemon to my water for a clean, natural boost. For something quick and easy, I’ll grab an electrolyte mix or coconut water. It's great first thing in the morning and definitely after time in the sun. LMNT is a clean, well-balanced electrolyte powder to add to your water.
Magnesium: A Must for Summer Relaxation
Magnesium is a year-round staple for me, but it's especially helpful in the summer. Whether you’re sweating more, moving more, or not sleeping as deeply with the longer days, magnesium helps your muscles relax, supports digestion, and promotes calm.
I use Cytomatrix magnesium glycinate in the evening for sleep and NFH L-threonate during the day for clarity and muscle support. And yes, a good Epsom salt bath counts too. You can find magnesium in foods like almonds, spinach, and dark chocolate as well!
Chlorophyll or Green Powders for Detox
Summer can bring a little extra heaviness—camping food, road trip snacks, too many burgers, not enough greens. That’s when I turn to chlorophyll, green powders or a whole food green shake. These natural powerhouses support detox and liver health, and they give me a gentle energy boost without the caffeine jitters.
Throwing a scoop of green powder (spirulina, nettle, moringa) into a smoothie is a simple way to reset and feel a little lighter. CanPrev’s Green Up is a great green powder with all the added extras, as well as NAKA Vital Greens,
Vitamin C: Sunshine's Friend
Sun exposure means extra oxidative stress on our bodies. Vitamin C is a must for immune function, adrenal support, and even skin health. It's one of those small things that makes a noticeable difference.
I opt for whole-food vitamin C, like acerola cherry powder, camu camu, or rose hips. You can also find it in foods like kiwi, red bell peppers, broccoli, or citrus. For supplementation, Pure Encapsulations Vitamin C or SISU chewables’ are my go-to.
Digestion Support: Enzymes & Bitters
Let’s face it: summer meals are often… indulgent. Between BBQs, picnics, and potlucks, digestion doesn’t always get the TLC it needs. This is where digestive enzymes and bitters come to the rescue.
I take enzymes with heavier meals or use bitters before eating. Dandelion and Nettle tea are great options too. Adding a tablespoon of apple cider vinegar to your water is also a simple (but powerful) tool for digestion support.
Omega-3s & Anti-Inflammatory Herbs: Keep Calm and Carry On
Inflammation can ramp up in the summer—from sunburn to stress to processed foods. Omega-3s are amazing for skin, heart, and mood support.
I’ll add omega-3s from fish oil or flax seeds, or turn to anti-inflammatory herbs like turmeric and ginger. For a plant-based option, Udo’s Choice Omega Blend is great. Wild-caught salmon and walnuts are great natural sources too.
Probiotics: Gut Health is Always in Season
Whether you’re eating a variety of different foods on vacation or just trying something new, probiotics are a summer essential. A healthy gut microbiome is key to feeling your best, and probiotics help maintain that balance.
I keep some fermented foods on hand—raw sauerkraut, kimchi, or coconut yogurt—or I’ll take a high-quality probiotic when needed. HMF Forte or Multi Strain 50 by CytoMatrix are my favourites, but kombucha, kefir, and miso are great food sources as well.
Summer Sleep Support: Longer Days, Shorter Nights
With all the sunshine, it can be harder to wind down and get restful sleep—especially when work still calls in the morning! I love using a calming magnesium supplement (like magnesium glycinate) in the evening and keeping my sleep environment dark and cool.
A little ritual before bed—whether it’s a warm bath, reading, or journaling—helps signal to my body that it’s time to rest. Sleep is such an underrated part of wellness, and in summer, it’s something I make a conscious effort to support.
Wellness That Works With Your Life
At Wholemade Nutrition and Wellness, I truly believe wellness isn’t about control. It’s about support. It’s about choosing what feels good for you in the moment—whether that’s a refreshing drink, a little extra magnesium, or a nap in the afternoon.
If you’re not sure where to start with your summer wellness, I’d love to help you find a simple, supportive routine that fits your life—not someone else’s idea of “health.” Remember, it’s not about doing it all. It’s about doing what feels right for you.
—Kathi
Wholemade Nutrition and Wellness
