Beat the Winter Blues: How an Animal-Based Diet Strengthens Your Mental Health
As the days grow shorter and the temperatures dip, it’s common to feel the weight of the winter blues. The lack of sunlight, colder weather, and holiday stress can make you feel sluggish, low on energy, and even disconnected from the world around you. For many, this can lead to feelings of sadness, irritability, and fatigue. But here's the good news: you can fight those winter blues naturally by nourishing your body with the power of an animal-based diet and a few simple tools in your arsenal.
I’ve personally experienced how a nutrient-dense, animal-based approach to eating can keep me mentally strong and energized, even during the darkest months of the year. As someone who lives by the principles of an animal-based diet—focusing on quality meats, healthy fats, and nutrient-rich organs—I’ve found that winter doesn’t have to bring me down. Instead, it can be a time to thrive with the right foods and lifestyle choices.
If you’re curious about trying an animal-based diet and need a comprehensive roadmap, check out my guide below!Why Winter Blues Happen: A Brief Look at the Science
Before diving into the solution, let’s first understand what causes winter blues. The shorter days and less sunlight lead to lower levels of serotonin, the “feel-good” neurotransmitter, which can leave you feeling down. In addition, decreased sunlight can lower your body’s production of Vitamin D, which plays a crucial role in mood regulation. On top of that, cold weather often drives us to eat comfort foods, which, unfortunately, are often sugar-heavy, processed, and nutrient-poor—leading to even more energy crashes and mood swings.
That’s where an animal-based diet comes in. By focusing on nutrient-dense, whole foods, you can boost your mental health naturally and reduce the symptoms of winter blues.
How an Animal-Based Diet Fights Winter Blues and Boosts Mental Health
Rich in Nutrients for Optimal Brain Function
Switching to an animal-based diet means prioritizing nutrient-rich foods like B vitamins, Omega-3s, zinc, magnesium, and vitamin D—key players in supporting mental health. Sourcing high-quality, nutrient-dense food is crucial to getting the most out of these vitamins. Below, I’ve listed some of my favorite farms that offer top-quality products and even ship to your doorstep!
B vitamins, particularly B12, help regulate mood, boost energy, and reduce symptoms of depression and anxiety. Animal-based foods like grass-fed beef, pastured eggs, and organ meats (especially liver) are packed with these essential vitamins.
Omega-3 fatty acids, found in fatty cuts of fish and grass-fed meats, are known for their anti-inflammatory properties and ability to boost serotonin levels, which can help alleviate symptoms of depression.
Vitamin D, found in animal fats and fish liver oil, is crucial for regulating mood. During the winter months, it’s especially important to ensure you’re getting enough of this sunshine vitamin to maintain a positive outlook.
By nourishing your body with these essential nutrients, you’re fueling your brain to function at its best, helping you to naturally fight off the winter blues.
Animal-Based Fats: Your Mood-Boosting Secret Weapon
Healthy fats from animal sources, like grass-fed butter, lard, and fatty cuts of meat, are not only delicious—they’re also vital for mental clarity and emotional stability. The brain is made up of about 60% fat, and it relies on high-quality fats to function properly.
Including healthy fats in your meals helps stabilize blood sugar, preventing the crashes and irritability that often come with sugary, processed foods. Additionally, these fats help keep your hormone levels balanced, especially when it comes to cortisol, the stress hormone. Too much cortisol can worsen feelings of anxiety and depression, but a diet rich in healthy fats helps your body manage stress more effectively.
Liver and Organ Meats: A Nutrient Powerhouse for Mental Resilience
One of the biggest benefits of an animal-based diet is the inclusion of nutrient-dense organ meats, such as liver, kidneys, and heart. These are some of the most nutrient-packed foods on the planet, and they’re perfect for combating the mental fatigue that comes with the winter months.
Liver is especially high in Vitamin A, B vitamins, iron, and zinc—all essential for maintaining healthy brain function and mood.
Zinc has been shown to play a significant role in reducing symptoms of depression, and it’s abundant in organ meats.
Iron, also found in abundance in organ meats, helps prevent fatigue and mental fog, which are often intensified by the winter blues.
Incorporating organ meats into your diet can provide a powerful boost to your overall mental resilience, especially during the challenging winter months.
Protein-Packed Meals to Maintain Energy and Focus
During winter, it’s easy to slip into the habit of eating more carbohydrates in the form of comfort foods, but this can lead to energy crashes, mood swings, and a general feeling of sluggishness. Protein, on the other hand, is essential for keeping your energy levels steady and your mind sharp.
A protein-rich animal-based diet, consisting of high-quality meats like bison, beef, chicken, and lamb, provides your body with the building blocks it needs to produce neurotransmitters like dopamine and serotonin—key players in mood regulation. By eating protein-rich meals regularly, you’ll have the energy to stay active, focused, and positive throughout the day.
My Curated List of Favorite Farms and Sources for High-Quality, Nutrient-Dense Animal-Based Products
From beef, chicken, and pork to mercury-safe, microplastic-free fish, these are my trusted go-to sources that i’ve personally visited. Many of them offer shipping straight to your doorstep! (Don’t forget to use my codes for discounts!)
Shirttail Creek Farm (code: BAE10)
Northstar Bison (code: BAE10)
White Oak Pastures (code: BAE10)
Santa Carota (code: BAE10)
Wholly Cow Farms (code: ANIMALBB15)
Miller’s Bio Farm (code: BAE)
Seatopia (code: BAE20)
First Light Farms (code: BAE10)
Primal Pastures (code: BAE10)
Heart and Soil Supplements (for organ supplements and protein powder) - code: BAE10
Perfect Supplements (for gelatin, magnesium, D and other supplements) - code: BAE10
These farms and sources are my go-to for ensuring nutrient density and quality in every bite!
How I Use Animal-Based Nutrition to Combat Winter Blues
For me, the key to maintaining a positive mood during winter is consistent, balanced meals that focus on whole, animal-based foods.
Here’s a glimpse into my daily routine:
My Eating Schedule
I eat twice daily: at 9:30 a.m. and 4:30 p.m. I exercise before my first meal and follow it up with nourishing foods. Snacking isn’t part of my routine, but everyone’s schedule is different — find what works best for you!
Morning Rituals
I start my day with a warm cup of bone broth, rich in collagen and nutrients that support gut and brain health, followed by my coffee with some raw butter. After exercising and walking my dog (about 2.5 hours of movement), my breakfast is packed with nourishment:
Breakfast: ½ lb 85/15 ground beef, a raw egg yolk, 1 oz liver, 1 oz heart, an apple, and 1 tablespoon of honey.
I also love using a ground beef organ blend I created with White Oak Pastures, which combines organs seamlessly — no extra prep required!
Evening Fuel
Dinner: Typically, I keep it simple with protein like ½ lb 85/15 ground beef, a flat iron steak, or slow-roasted chicken. These provide the fats and protein I need to feel satisfied and sleep soundly.
Snacks (Occasionally!)
I rarely snack, but if I do, it’s usually a piece of fruit or some cottage cheese. With a filling breakfast and an early dinner, snacking isn’t something I need often.
By focusing on these nutrient-dense, whole foods, I fuel my body, support my mental health, and stay energized all winter long.
Tips to Optimize Vitamin D, Hormone Levels, Manage Stress, and Improve Sleep During Winter
The first step in supporting your hormones and mood is eliminating potential disruptors. Here’s what I focus on:
Limit Screen Time and Blue Light Exposure: Reducing exposure to harsh blue light, especially at night, can make a big difference. I rely heavily on Bon Charge (code: BAE15) red light products to create a calming evening environment. At night, I use only red light to signal my body that it’s time to wind down.
Avoid Late-Night Eating: Eating too close to bedtime can disrupt your sleep, and quality sleep is essential for maintaining a healthy mood and body.
Stay Active: Avoid prolonged periods of inactivity—GET MOVING! Prioritize daily movement, even if it's just a short walk outside.
Embrace a Morning Routine: Start your day strong and energized with a routine that sets a positive tone.
Here are a few additional products, supplements and practices I swear by to boost my mood all year long, but especially during winter:
Jaspr Air Purifier: High-quality sleep starts with a restful environment, and clean air is an overlooked game-changer. Since we spend so much time indoors during winter, purifying the air is key. I use a Jaspr air purifier for this purpose. (use code: ANIMALBB)
Sleep Essentials: Bon Charge (code: BAE15) offers amazing sleep-supportive products, and I’m obsessed with their sauna blanket. I use it nightly to relax, destress, and help my body ease into a melatonin-rich state.
Cold Plunging: Starting my morning with a cold plunge has been a game-changer for stabilizing my mood and setting a positive tone for the day. I recently invested in the Fjord cold plunge, and it’s been incredible! Check it out here. (code: BAE500)
Vitamin D3: I’ve recently started taking Vitamin D3 (especially in the winter) to support mood and immunity. This has certainly helped increase my Vitamin D levels and, ultimately, my mood!
Shilajit: I’ve also started exploring Shilajit as a way to keep my energy levels high. I’m still testing it out, but I thought I’d share what I’m currently experimenting with as it’s been an interesting addition to my routine.
By cutting out what negatively impacts mental health and embracing these mood-boosting hacks, I navigate the winter months feeling calm, happy, and energized.
Ready to Overcome the Winter Blues?
The winter blues don’t have to hold you back. With an animal-based diet, you can fuel your body and mind with the nutrients you need to stay mentally strong and energized all season long. Focus on nutrient-dense, whole foods—rich in healthy fats, proteins, and essential vitamins—and watch how your mood and energy levels soar.
Want to take your wellness journey further? Join me on Instagram @animalbasedbae or YouTube for more tips on living your best animal-based life, and subscribe to my newsletter for weekly inspiration.
Together, we’ll make this winter the strongest one yet!
