Hello Reader,
I hope you’ve had a great week!
Here is your weekly dose of Sunday sunshine. And a bunch of actionable tips, tools and information to help you become your own health boss.
Winter is just days away. This isn’t the season to push harder—it’s the season to listen. Today we're uncovering the circadian and quantum clues that make Winter the perfect time to rest, reset, and reclaim your rhythm.
TODAY AT A GLANCE....
⭐Listening to Winter's biological cues
⭐Being cold in Winter has a purpose
⭐Where people are getting their health advice from
⭐Is it time to eat
⭐Sleep is a Skill
⭐Stepping out into the cold
Thank you so much for being here. 🙏 I hope you have a wonderful week and as always, from my heart to yours, much love.
Sandy xxx
P.S – Loving these emails? Keep me caffeinated to say thanks ❤️
YOUR UNSTOPPABLE NEWSLETTER |
1 Thing I’m Doing
Listening To Winter’s Biological Cues
Is it just me, or does anyone else feel the sudden urge to burrow under woolly blankets and slow everything down? Crave something hearty bubbling away in the oven—it doesn’t even matter what, just so long as it comes out hot and steamy. Dream about soaking in a bath with 432hz music floating through the room, candles flickering, phone on silent? Or maybe… maybe just heading to bed at 8:30pm with no guilt, no agenda, and no apologies.
If that sounds like you—you’re not lazy, old, or boring. You’re biologically tuned in.
Bears aren’t the only creatures who know how to do Winter right. We humans have just forgotten. Winter is a season of turning inward. A sacred pause. A slowing down that our bodies still crave—even if our calendars don’t.
From a circadian and quantum biology perspective, this instinct makes perfect sense.
The Messages Winter Is Sending To Your Body
Shorter daylight hours mean we produce melatonin—our body’s natural rest and repair hormone, for a longer stretch of time. This extra melatonin isn’t just making us sleepy, it’s nudging us into deeper restoration. At the same time, the drop in sunlight means our mitochondria—the tiny energy factories in every cell—are receiving less light energy to fuel our body’s usual go-go-go pace. So our metabolism gently slows, repair and renewal take centre stage, and your biology begins to whisper: “it’s okay to rest now.”
So this Winter, I’m listening. I’m embracing Winter wellness in the form of quiet evenings, early nights, and letting the sun, not the screen, set my rhythm. Don’t fight the urge to rest. Don’t finish the Netflix episode. Or respond to that work email. Without guilt or regret - let the Winter season and how you truly feel lead.
2 Things I’ve Learnt
Being Cold in Winter Has a Purpose. And It’s Not About Being Uncomfortable.
Here’s something I never thought I’d say: I’ve learned to welcome (and respect) the cold. And for someone who much prefers the hot sunny days of Summer, that’s a big call.
Most people cringe at the idea of a two minute cold shower in the middle of Winter - and I used to be one of them. But once I understood what was actually happening in the body, everything changed.
You see, in the absence of sunlight, cold becomes the next best circadian cue.
Cold exposure stimulates thermogenesis (our body’s natural ability to produce heat), and it activates brown fat—a special kind of fat that actually burns calories to keep us warm. But here’s something most people don’t realise - cold also helps stimulate the production of melanin inside our mitochondria. This isn’t the melanin that tans your skin—it’s a type found deep within your cells, and it plays a role in helping your mitochondria make energy more efficiently. It’s like a secret little power boost your body calls on when light is low.
Put simply: cold can help energise the body when light is scarce. It’s a beautiful biological backup.
You don’t need to jump in an ice bath to reap the rewards. Just step outside and go for a walk in the brisk morning air. Skip the car heater. Open the window - just a little. Let your skin feel the chill. Let your cells do their work.
Being cold isn’t punishment. It’s potent medicine.
And part of a healthy Winter wellness rhythm.
Every time you feel a wintery shiver, know that your body is adapting, sharpening, and strengthening from the inside out.
Getting Health Advice—But Not from Doctors
Who do you turn to for health advice these days?
Your GP? A podcast host? Hopefully not someone on TikTok making mushroom lattes and juicing celeries.
According to a new report, Gen Z is increasingly relying on social media and peer networks over traditional medical institutions. And honestly? I’m not shocked.
Here’s some of what the study found:
🧠 45% of adults aged 18–34 have ignored a health provider’s advice in favour of input from a friend or family member.
🧠 38% have turned to social media instead of their doctor.
🧠 Trust in centralised health systems is rapidly eroding.
Without a doubt, since COVID my trust in doctors and the medical profession has gone down the drain. These days I question everything, outsource (much) less, listen to my body (much) more, and seek out decentralised leaders in places like Substack and Patreon.
That’s not to say doctors don’t play a role—they do. They’re incredible when it comes to emergencies, acute care, and surgical interventions. But for chronic health? For building a life rooted in energy, joy, and vitality?
We need something deeper. Something older. Something more sovereign. And today’s doctors, who prioritise drugs over prevention, can’t help with that.
Where to From Here?
Whilst we need trusted health professionals we also need to become our own health expert. Here’s my go to list on how to manage your health in 2025:
- Apply first principles thinking
- Look to our ancestors for answers
- Align your biological rhythms
- Seek a wide range of diverse, independent sources — and put together your own Health Dream Team
- Validate what you hear and question everything. Use tools like PubMed, and expert communities to test claims — never just trust.
- Learn to read your own body
- Experiment, adapt, observe
- Prioritise rhythm over routine
- Stay curious, not reactive - do not jump on the latest trends
- Become an expert and your own health boss
There’s no shortage of people offering health advice. But there is a shortage of people offering truth + tools + context = wisdom.
3 Things To Explore
Is It Time to Eat?
I stumbled across a Hunger Flow Chart recently and couldn’t help but smile. It was simple, funny and on first review, I thought pretty OK.
These days, most people rarely feel actual hunger.
They eat because it’s “lunchtime,” they’re bored, stressed, or overstimulated.
Or, here’s a sneaky one - it’s the overdose of blue light and screens disrupting appetite hormones like leptin and ghrelin.
Personally, I actually enjoy the occasional feeling of an early morning hunger pang.
It makes sense seeing my last meal was anywhere from 12–16 hours ago. But during the day, I’m pretty tuned in.
Hunger can show up for all sorts of reasons. But if you’ve eaten a solid, nutrient-dense, high-protein meal and still feel like grazing… this chart might help.
And if it’s not quite time to eat, try these instead…
💧 Drink a big glass of water – often, it’s just thirst 🍵 Sip herbal tea – warm, grounding, and satisfying 🚶♀️ Change your state – go for a walk, stretch, create, play, breathe, or run a bath
Then wait 15 minutes.
Still hungry? Eat. That’s totally okay (unless it’s close to bedtime - then I’d suggest a warm mug of milk with a drizzle of honey. It’s a science-backed sleep aid thanks to its natural tryptophan and melatonin magic. Plus, milk is a great source of protein.)
But if the craving fades… it probably wasn’t hunger after all.
Action Item - Do you mostly eat when you’re hungry or is it just more out of habit? No judgement. Just reflection.
Sleep Is A Skill
With Winter sleep being more important and more restorative than ever, now's a great time to check in on how your sleep's doing.
If you're feeling like your sleep is a little off and out of rhythm, I highly recommend checking out Mollie Eastman from Sleep Is A Skill.
Mollie is a world-renowned expert on all things sleep, blending science and data-driven tools to help people transform their sleep and their lives. Her work isn’t about quick fixes or sleep band-aids, it’s about skill-building. And I love that.
You can start by taking Mollie's Sleep Assessment here or check out Mollie's website where you can dive into a bunch of podcasts, info and and sign up to her weekly newsletter too. Sweet Dreams!
Step Out Into The Cold
"To appreciate the beauty of a snowflake it is necessary to stand out in the cold". - Aristotle
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