Bone Broth
Collagen
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Time to read 7 min
Winter changes more than the temperature outside. It shifts how we eat, sleep, move and even how our metabolism behaves.
For most of human history, winter dictated survival. Food availability changed. Daylight hours shortened. Energy expenditure increased. Our ancestors adapted physiologically and behaviourally to colder, darker months. Even today, despite central heating and 24/7 supermarkets, your body still responds to seasonal cues.
If you’re feeling more tired, hungrier, or more vulnerable to coughs and colds during winter, it’s not a personal failure. It’s biology.
These winter wellness tips are about working with your body, not against it, using nutrition, light, movement, and rest to support resilience through the cold months.
Table of Content
One of the most overlooked winter nutrition tips is simply this: eat enough protein.
Many adults, particularly women, under-consume protein year-round. In winter, when immune demand increases, this gap becomes more noticeable. Protein provides amino acids, which the body uses as building blocks for immune cells and many of the molecules involved in immune responses.
When your immune system is frequently challenged during cold and flu season, your protein needs don’t disappear. If anything, they become more important.
Protein also supports muscle maintenance and bone health, which matters even more during winter when activity levels often drop. And unlike high-sugar snacks (which tend to creep in during darker months), protein helps keep energy steady and supports satiety.
Practical ways to increase protein in winter:
Start the day with a protein-rich breakfast.
Add a serving of high-quality protein powder to smoothies or yoghurt.
Use bone broth as a warming base for soups, stews or even as a savoury drink.
A mug of Grass-Fed Beef Bone Broth, for example, offers a warming, protein-rich ritual that feels aligned with the season. If you struggle to hit your daily intake, a simple scoop of Grass Fed Protein in a smoothie can help maintain consistent intake through colder months. Even unflavoured collagen peptides can be stirred into coffee or soups for an effortless protein addition.
Winter wellness often starts with consistency, and protein is foundational.
If you’re researching winter immune support, you’ll quickly come across the gut.
A large proportion of immune cells reside in the gut, and the gut is also deeply connected to mood and stress resilience. In fact, most of the body’s serotonin, often associated with mood stability, is produced there.
Winter can be disruptive to gut health for several reasons:
Increased stress.
Less sunlight.
More processed, sugary comfort foods.
Reduced dietary diversity.
This makes gut-focused winter wellness particularly important.
One simple shift is returning to traditional foods. Bone broth and collagen contain amino acids that the body uses in maintaining tissues throughout the body, including the digestive tract. While we can’t make specific claims about “healing” the gut, these ancestral staples have long been used as part of seasonal eating patterns.
Fermented foods such as sauerkraut and kimchi are another traditional winter strategy. Historically, fermentation preserved nutrients when fresh produce was scarce. Today, these foods can add variety and support microbial diversity during colder months.
Don’t forget fats. Healthy fats such as extra virgin olive oil, avocado oil and coconut oil help with the absorption of fat-soluble vitamins from your meals, something particularly relevant in winter when sunlight-derived vitamin D is reduced.
Gut health in winter isn’t about extreme protocols. It’s about consistency, warmth, nutrient density and minimising excess sugar.
Winter naturally increases energy expenditure. Cold weather requires your body to work harder to maintain its temperature. Historically, this often meant eating more fat when available.
Fats provide more calories per gram than carbohydrates or protein and do not spike blood sugar. They also play structural roles in cell membranes and are essential for absorbing vitamins A, D, E and K.
From an ancestral perspective, winter was not a high-fruit, high-sugar season. It was a season of animal foods, seafood and fats.
Modern winter wellness can reflect this by:
Cooking with cold-pressed extra virgin olive oil.
Roasting vegetables in avocado oil.
Adding coconut oil to porridge or coffee.
Using MCT oil as a convenient fat source in low-carb meals.
Healthy fats also help stabilise energy levels. Rather than relying on frequent sugary snacks (which can lead to blood sugar highs and lows), balanced meals with protein and fat can provide steadier fuel during shorter, darker days.
If you’re looking for winter nutrition tips that feel sustainable, start with upgrading your cooking fats. It’s one of the simplest changes you can make.
Further Readings
→ Bovine Collagen vs Marine Collagen: Which Is Better For You?
Many people notice a drop in winter energy levels. Shorter days, less light and disrupted circadian rhythms all play a role.
Natural light, especially within the first hour of sunrise, sends signals through the eyes that help regulate cortisol (your wake-up hormone) and melatonin (your sleep hormone). When this rhythm becomes disrupted, fatigue and low mood often follow.
A few practical winter wellness habits to support energy:
Get outside in the morning light, even if it’s cloudy.
Strength train rather than overdoing long endurance sessions.
Stay hydrated with mineral-rich fluids.
Eat warm, cooked meals to support digestion.
Electrolytes can also play a role. Magnesium, in particular, contributes to electrolyte balance and normal muscle function. A simple glass of mineral-rich electrolytes can be an easy addition when indoor heating and dry air increase fluid needs.
Micronutrient density matters too. Organ-based supplements provide naturally occurring vitamins such as B12, riboflavin and vitamin A, which contribute to normal energy-yielding metabolism and immune function. Winter is not the time to run low on essentials.
Energy in winter is less about pushing harder and more about working smarter.
Sleep is one of the most powerful winter immune support tools available, and one of the most neglected.
Reduced daylight and increased artificial light at night can disrupt circadian rhythms. When cortisol and melatonin fall out of sync, sleep quality suffers.
Poor sleep is associated with reduced immune resilience, impaired mood regulation and metabolic disruption. In other words, it touches everything.
To improve winter sleep:
Dim lights after sunset.
Make your bedroom as dark as possible.
Keep your room cool.
Finish eating earlier in the evening.
Collagen and bone broth contain glycine, an amino acid that has been studied in relation to sleep quality. While we avoid making direct sleep claims, many people find a warm mug of bone broth or collagen in herbal tea before bed a calming winter ritual.
Micronutrients matter here, too. Magnesium contributes to normal psychological function and the reduction of tiredness and fatigue. A nutrient-dense diet overall supports the neurotransmitters involved in circadian rhythm regulation.
Winter wellness isn’t only about avoiding illness. It’s about deep, restorative sleep that allows your body to reset.
Nourish for the season. Focus on adequate protein and healthy fats to support steady energy, warmth and overall resilience. Bring back traditional, nutrient-dense foods like bone broth, slow-cooked meals and fermented vegetables to align your winter diet with what your body naturally needs.
Respect your circadian rhythm. Get outside in natural light as early as possible in the day, and dim artificial lights in the evening. Supporting your sleep–wake cycle through light exposure and quality sleep is one of the most powerful (and overlooked) winter wellness strategies.
Slow down and manage stress. Winter isn’t a season for constant output. Protect your sleep, reduce unnecessary stress, and prioritise recovery. When you work with seasonal biology instead of pushing against it, your body can adapt and stay resilient through the colder months.
Hunter & Gather
Hunter & Gather are an ancestrally-inspired lifestyle brand that fuses ancestral wisdom and modern innovation to guide your journey to better health. Our mission is to give you the tools to thrive for life. We create real food and supplements that are free from refined sugar, grains and inflammatory seed oils, while championing premium quality and taste.
To support your immune system in winter, focus on adequate protein intake, nutrient-dense whole foods, healthy fats and consistent sleep. Prioritising gut-friendly foods, managing stress and getting natural daylight exposure each morning can also help your body stay resilient during cold and flu season.
Protein provides the amino acids your body uses to maintain muscle mass and normal bone health, and it plays a foundational role in many biological processes. During winter, when immune demand and energy needs often increase, maintaining adequate daily protein intake becomes especially important.
Winter wellness foods include protein-rich options such as bone broth, eggs, meat and high-quality protein powders, alongside healthy fats like olive oil, avocado oil and coconut oil. Fermented vegetables, seasonal root vegetables and warm, cooked meals can also support overall wellbeing during colder months.
A large proportion of immune cells are located in the gut, making digestive health an important part of winter resilience. Eating a balanced diet with protein, fibre, fermented foods and healthy fats can help maintain a stable internal environment during cold and flu season.
Lower daylight exposure, disrupted sleep patterns and increased energy demands from cold weather can all contribute to reduced winter energy levels. Supporting your circadian rhythm with morning light, eating balanced meals with protein and fats, staying hydrated and prioritising sleep can help maintain steady energy through darker days.
