Spring Reset: Why You Feel Off + What to Do

If you’ve been feeling off lately: bloated, tired, more irritable than usual, maybe even gaining a little weight without changing much — you’re not imagining it.

This happens every year.

Winter invites your body to slow down, stay warm, and get deeply nourished. Warm meals, earlier nights, and steady routines—that’s what truly prepares you to feel good in spring.

But most people don’t do winter that way.

It ends up looking like:

• too many late nights and more exposure to LED lights

• too much screen time, sitting, and blue light

• heavier foods that are more comfort than nourishment

• not enough minerals, not enough real hydration

• too many baked goods, not enough actual meals

• even too many raw vegetables and salads when your body needed warm and cooked

So you come out of winter underfed, undernourished, and running low.

And then spring hits.

The days get longer. The pace picks up. Your body is ready to move, clear, and grow—but your “bank account” is low.

That’s when you start feeling:

• bloated

• tired

• easily irritated

• puffy or like you’re gaining weight

It can feel like your body is working against you.

It’s not.

Spring is just giving you honest feedback on how winter went.

And the good news is—you can shift it with the right support.

How you're feeling... It's not random.

It’s seasonal.

What worked in winter is now working against you.

Winter asked for:

• heavier foods

• slower days

• more rest

• more fat, baked, and dense meals

That was correct for winter.

But spring is different.

What Changed?

Spring is:

• growth

• movement

• longer days

• more demand on your body

Your body is shifting from storage → movement.

If you keep eating like it’s winter:

• digestion slows

• fluids stagnate

• energy feels stuck

• weight creeps up

• mood gets irritable

You’re not broken.
You’re just out of sync.

The Shift: Winter → Spring

Winter eating feels like:

• heavy, slow, grounding

• warm, dense, comforting

Spring needs:

• lighter, fresher, moving

• hydrating, mineral-rich, alive

Chat GPT pulled me a solid and designed a beautiful winter vs spring plate visual.

If You’re Feeling This → It’s Likely Because of This:

Bloated / puffy
→ too many heavy, dense foods + not enough hydration and digestion/gut support

Gaining weight
→ still eating for storage, not movement

Irritable / short fuse
→ stuck energy, low hydration, low minerals (Hello HTMA for answers and relief!)

Tired / sluggish
→ digestion overloaded + not enough fresh input

If you’re reading this and realizing your body feels off every spring, this is exactly the kind of pattern I help clients work through.

What to STOP (or pull way back)

This is where most people stay stuck:

• Constant baked goods, breads, muffins

• Fried foods or heavy oils

• Too much cheese and dairy

• Big heavy dinners late at night after carb-heavy breakfasts and scant lunches

• Eating the same winter meals out of habit, convenience, and comfort—you are tired!

• Skipping water and relying on coffee during the day and alcohol in the evenings

These are common. Everyone is bound to relate to a few of these.
But they are sending your body into greater nutrient and mineral debt, especially in the spring.

What to START Adding (this is where the shift happens)

1. Lighten Your Meals

Not less food—different food.

• cooked greens (spinach, kale, chard)

• roasted, steamed(best!), or sautéed veggies

• fresh herbs (parsley, cilantro)

• simple proteins (eggs, beef, chicken) cooked slowly, rather than fried

• brothy meals instead of heavy casseroles

• Simple carbs like millet, quinoa, lentils, beans, sweet potato, squash

• more flavors like vinegar and lemon juice

Meals should be SIMPLE —> Check out this post for 7 dinner ideas that are tomorrows lunches!

2. Hydrate Like It Matters (because it does!!)

You are coming out of:

• dry air

• heavier foods

• less movement

You are likely dehydrated and low in minerals and muscle.

Simple upgrade:

Adrenal Cocktail Spritzer

• any combination of:

  • water

  • fresh-pressed or not from concentrate juice

  • coconut water

  • sparkling water

  • kombucha

  • tea

    • Chrysanthemum is especially wonderful for the liver in the spring; it is clearing and cooling. Do not use it if you tend to run cold, are very fatigued, or sensitive. It is perfect for people with steady energy who run hot or irritable and are quick to anger.

    • Dandelion tea is very safe and neurtal for all types and has a slight coffee taste

    • Nettle, Ginger, and Licorice teas are perfect for those who run a little cold, have a slower digestion, and feel fatigued, as if they are running on empty(an HTMA can tell us more here!). Nettle is especially good for boosting minerals. Ginger is warming and soothing. Licorice is wonderful for those who feel worn out or experience an energy crash in the afternoon (if this is you, have bigger breakfasts and lunches by adding more protein!). Do not use licorice if you have high blood pressure.

• 1/4 tsp celtic grey sea salt (for sodium, a crucial electrolyte that the body burns quickly when stressed)

• 1/4 tsp cream of tartar (for potassium, the balance between sodium and potassium is crucial)

• OPTIONAL: Add a splash of raw apple cider vinegar to literally make this drink come to life (can make fungus flair)

• OPTIONAL: Take 500mg of Taurine to help your body actually use the water and electrolytes you’re consuming, instead of just passing through. This is for the person who drinks water and electrolytes and still feels dry, dehydrated, and exhausted (ME!)—your body is likely stressed and burning and dumping water and electrolytes rather than actually absorbing these into the cells for proper transport and utilization throughout the body. (You can increase to 1000mg if 500mg feels helpful and your intuition is curious) Take with the “Adrenal Cocktail”

That’s sodium + potassium → your body will feel the difference.

Drink this daily, especially:

• mid-morning

• mid-afternoon (before your usual “crash”)

There are a lot of different electrolyte options out there, like LMNT and NUUN, but they are expensive, processed, and generic.

*I love adding a little Chocolate Salt LMNT to my morning Teecino Dandelion Coffee (not all Teecino blends are GF!)

3. Support Energy (without burning out)

Spring = more output
But most people come out of winter already depleted.

If you don’t support this, you’ll feel:

• wired but tired

• drained by afternoon

• dependent on caffeine

Do this instead:

• eat protein at every meal (like 30-50% of your meals—>PROTEIN! Curious to know how much for you? I can help!)

• don’t skip meals and try to have meals at the same time each day—he body loves rhythm

• hydrate early in the day (half your body weight in ounces, don’t exceed 100oz)

• get outside light in the morning and go to bed earlier (seriously)

• Swinging your arms, twisting your body, and doing the dishes or folding the laundry are seriously healing

4. Keep Blood Sugar Simple

You don’t need to overthink this.

Just do:

• protein + carbs + fat at meals (if you want exact ratios for YOU, an HTMA hair test gives us that info)

• don’t snack all day

• drink enough water and electrolytes

• don’t run on coffee and sugar, or wind down with alcohol

This alone will:

• stabilize mood

• reduce cravings

• support energy

5. Move Daily (but don’t overdo it)

Your body wants movement now.

Think:

• walking with swinging arms

• light strength

• being outside

• stretching

Not:

• punishing workouts or early morning high-intensity sessions

• going from 0 → 100 overnight

EXAMPLE:

Walk with swinging arms on the same path as the morning light brightens—> This tells your body it is safe, stimulates your liver, and dials in your circadian rhythm for better sleep. This is an A+ routine, but if you are listening to something or talking to someone—AKA multitasking and distracted—its benefits are lost.

Intentional, undistracted movement helps:

• digestion

• mood

• fluid balance

• EVERYTHING, seriously!

*Too much or too intense, and you stress and deplete yourself.

Lifestyle Shifts That Matter In the Spring(this is the missing piece)

Get outside more

Light + fresh air = signal to your body that it’s spring

Clean up your space

Spring energy needs movement—not clutter

Wake up a little earlier

The days are longer → your rhythm should follow

Don’t stay stuck in winter habits

• late nights

• heavy dinners

• low movement

The Big Thread (don’t miss this)

Most people try to fix spring symptoms with:

• restriction

• detoxes

• cutting everything out

That’s not it.

What actually works:

• enough protein

• enough water + minerals

• daily movement

• lighter, fresher meals

• more flavors to stimulate digestion

That’s it.

Simple → consistent → effective.

The Bottom Line

You don’t need a full reset.

You need a seasonal adjustment.

Winter fed you.
Spring asks you to move, clear, and wake up.

So if you’re feeling:

• heavy

• tired

• bloated

• irritable

Don’t panic.

Just shift:

• lighten your meals

• hydrate properly

• support your energy

• move your body

Your body will meet you there—fast.

But Raina, I am still overwhelmed!

If you’re reading this and thinking,
“Yeah… this is exactly what’s going on, but I don’t know how to actually shift it,”
You’re not alone.

That was a lot of information up there, and you are wondering what parts are for ME!?

Most people don’t need more information.
They need clear direction that actually fits their body.

That’s what I do.

I help you:

• understand what your body is telling you (instead of guessing or second-guessing)

• shift how you’re eating so it supports your energy, digestion, mood, and season

• rebuild your foundation—hydration, minerals, protein, and daily rhythm

• get out of that cycle of feeling off, trying random things, and getting nowhere

When we work together, you’re not getting a generic plan or a list of rules.

You’re getting:

• a clear breakdown of what’s actually going on in your body

• a personalized 12-week nutrition + lifestyle plan that is simple, clear, and direct

• simple, doable steps that fit your real life—no sifting through 10 options, but clear this is for YOU right NOW

• support packages so you can follow through and actually see change

I offer HTMA (hair mineral testing), which shows us how your body is handling stress, energy, and minerals—so we can stop guessing and start working with real data.

If you’re ready to feel:

• lighter in your body

• more steady in your energy

• clearer in your mood and decisions

You can start by filling out this form to get a comprehensive email from me:

You don’t need to overhaul everything.

You need the right shifts, in the right order, with someone who can actually guide you there.