Histamine Health Coach

Episode 21 - Your Brain Doesn’t Read Clocks, It Reads Light

• Teresa Christensen • Episode 21

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We explore how the fall time change disrupts circadian rhythm and why women with histamine intolerance often feel foggy, wired, and fatigued. We share light-based strategies, gentle movement, hydration, and steady meals to steady mood and energy and reframe the season as a reset.

• why the brain follows light, not clocks
• how time change triggers fatigue, mood dips, brain fog, and flares
• light therapy lamps and morning sunlight as anchors
• benefits of brief, gentle movement across the day
• hydration as a quick focus reset
• steady meals with protein, fats, and fiber for balance
• seasonal mindset shift from dread to reset
• links to low histamine diet starter plan and newsletter

You can download my low histamine diet starter plan. You’ll find the link right on my homepage at histaminehealthcoach.com. You can subscribe to my mailing list at histaminehealthcoach.com to get helpful tips, stories, and support delivered right to your inbox. If this episode had resonated with you, share it with a friend who might also be feeling the seasonal shift.


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Teresa:

Welcome to Histamine Health Coach. I'm Teresa Christensen, a functional medicine certified health coach who lives with histamine intolerance and understands how unpredictable life can feel when your body seems to react to everything. I've been through the food restrictions, the confusion, and the fear that come with symptoms no one can quite explain, and that quite frankly, others don't seem to understand. Now, I help women calm their bodies, ease symptoms, and rebuild trust with food and themselves. This podcast is where I share what I've learned, real stories, practical strategies, and a reminder that healing begins when you understand your body and give it space to feel safe again. So let's get started. I have to admit, I had an overwhelming desire to begin this episode with Cher singing, If I Could Turn Back Time. But instead, I'm just going to leave you with that ear worm for now.

Teresa:

If you haven't guessed, today we're talking about how our world gets rocked when we roll the clock back each and every fall.

Teresa:

The first weekend in November always signals change, and it's that time of year when we think we're getting an extra hour of sleep. If you're like me, your first thought might be, woo-hoo, I get to sleep in. But here's the thing: if your body has a consistent rhythm, that extra hour is really just an illusion. Your brain doesn't read the clock, it reads light.

Teresa:

On Saturday, November 1st, sunrise is about 7.23 a.m. central time. But when we turn the clock back on Sunday morning, the sun rises suddenly at 6.24 a.m. Your brain still wakes with the light, so even though the clock says it's earlier, your brain and your body says it's time to get up. And by evening, you're staring at the ceiling wide awake, wondering why it's so hard to fall asleep.

Teresa:

That disruption to your body clock isn't just inconvenience. It can stir up fatigue, mood swings, brain fog, and even flare-ups. That confusion can leave you feeling wired at the wrong time and sluggish when you're supposed to have energy. If you've ever noticed a few days of foggy thinking, trouble concentrating, or even increased itching and congestion right after the time change, that's your body trying to re-sync itself.

Teresa:

For women with histamine intolerance, that shift hits even harder because the nervous system, hormones, and immune system are all so closely connected. When your rhythm is off, everything from mood to digestion can fill off too. As the days get shorter, it's not just our schedules that change, it's the light itself. In the days leading up to the time change, morning light arrives later and later, and evenings creep in faster. Then suddenly, after we fall back, sunrise feels an hour earlier. Our clocks may adjust overnight, but our bodies take a little longer to catch up.

Teresa:

Light is what tells your brain when to wake up, when to feel alert, and when to wind down. So when that sudden light changes, your body doesn't always get the memo. You might notice it's harder to wake up in the morning, or that your motivation dips by mid-afternoon. Some people even describe it as a feeling like a slow fog rolling in, making it difficult to maintain energy, or sometimes even to just put two sentences together. It's not necessarily sadness, it's just not enough sparkle.

Teresa:

That's where light therapy lamps or sad lights can make a difference. Some people call them happy lights, and I love that because so much of this season really is about attitude. Happy lights mimic natural sunlight and helps your body re-establish that morning wake-up cue. I like to think of them as a sunrise for your nervous system. Using one early in the day, maybe while you sip your coffee or read, helps your brain reset its timing and gently boost your mood. Even a few minutes of morning light outside can make a big difference. And if you'd rather stay cozy indoors, sitting by a window to watch a sunrise, it's still a helpful option. Just know that it's not quite the same. Window glass will filter out much of the UV and blue light your brain needs to fully reset its internal clock. You'll still get some benefits, especially for your mood, but your body responds best to direct morning light, even if it's just a few minutes on the porch or near an open doorway. So if it's too cold or you're not quite ready to face the world, watching the sunrise through the window is a gentle start. But when you can step outside for a few moments, think of it as a natural light therapy, no equipment required.

Teresa:

For me, that morning light has become non-negotiable. After my early morning three-mile walk, I load the dogs into the car and head to the nearby park. They get their 15 minutes of sniffing and exploring, and I get those first rays of sunlight. It's such a simple thing, but it sets the tone for my entire day. I can feel a difference in my mood, my focus, and even how my body handles stress. For me, it's a win-win. They're happy and rest well throughout the morning, and my nervous system is happy too.

Teresa:

And that connection between light, mood, and energy naturally leads to what we can do throughout the day to keep that momentum going. When daylight fades earlier, most of us move a little less, snack a little more, and feel our motivation dip. It's normal, your body's responding to dark days and cooler weather. But staying still for too long actually makes histamine build up. So gentle movement helps you release that built-up histamine, shaking off the sluggish feeling and lift your mood at the same time. This doesn't have to look like a workout. Think short walks throughout the day, stretching while dinner cooks, or just dancing around the kitchen in the evenings. The goal is simply to keep your body and the energy moving.

Teresa:

And while we're talking about energy, let's not forget one of the simplest, most overlooked things, hydration. When my energy begins to slump, that's usually my reminder to drink a glass of cold water. And I'll be honest, that's when I like my water really cold. It's a little jolt to the system, like driving at night in the winter with the window cracked, just enough to let in that crisp, refreshing air. It wakes you up, clears your head, and sometimes that's all we need to reset our focus.

Teresa:

When it comes to fuel, each meal is a chance to steady your energy. A mix of protein, healthy fats, and fiber give your body what it needs to stay balanced throughout the shorter days. It's not about following a food list, it's about building meals that make you feel grounded and focused. And if you need a little bit of inspiration, you can download my low histamine diet starter plan. It's not about what you get to eat, it's about foods you get to enjoy, especially the ones that can help your body adjust through the seasonal transitions. You'll find the link right on my homepage at histaminehealthcoach.com. During fall and winter, that balance becomes even more important because your body is using extra energy to stay warm and regulate your mood and your hormones. Pair that steady fuel with constant light exposure, regular movement, and hydration, and you'll notice a big difference in how you handle the seasonal shift.

Teresa:

And that brings me to something that hit me while I was putting this episode together. A little mind shift that might change the way we see this whole time change thing. As I was preparing this episode, it occurred to me that maybe I was looking at this all wrong. What if the time change isn't something we dread, but an opportunity to hit the reset button, a chance to realign with what we've been putting off? Maybe this is the moment to start that small habit you've been thinking about, or to make rest a priority, or give your body the care it's been quietly and gently asking for. Well, maybe not so gently with histamine intolerance. Give yourself grace this season. You're not lazy, unmotivated, or falling behind. Your body is simply asking for rhythm and rest. A little sunlight, deep breath, and that next glass of water might be exactly what helps you feel like yourself again.

Teresa:

And if you're having trouble navigating your histamine intolerance, this is what I do every day. I help women just like you calm their symptoms, uncover their triggers, and feel more at ease in their own bodies. You can subscribe to my mailing list at histaminehealthcoach.com to get helpful tips, stories, and support delivered right to your inbox.

Teresa:

Thanks for listening to Histamine Health Coach. If this episode had resonated with you, share it with a friend who might also be feeling the seasonal shift. Until next time, stay curious, stay kind to yourself, and keep listening to your body. Have a great day. Bye.