We’ve welcomed a new season and with that brings exciting shifts and changes. Among those are a crispness to the air, pumpkin everything and a season of gathering. Fall can also bring the need to shift certain aspects that could impact our health, wellness and weight loss goals. In anticipating those shifts, it can be helpful to think through what may need to adjust when it comes to our current actions, habits and routines.


The onset of a new season gives us the opportunity to reset, to take an inventory of our current habits, and bring in fresh, new changes. Fall has the potential, depending on the area of the world you live in, to bring in things like cooler temperatures, shorter days, and seasonal produce. It’s the season of warm, delicious flavors like pumpkin, cinnamon and apple. It is a time of gathering and connection. Hustle and bustle also come into play as many are back to work, back to school and back to regular routines as the last of summer vacations have wrapped up. One of the biggest upsides is that, in considering all of what Fall has to offer, it can be the perfect time to harness this new energy and reboot any daily habits and actions that have felt stagnant. Ultimately, we have the power to choose what our new reality looks like. While there may be some limitations for certain activities, we still have the final say on what we decide to include in our own lives. 

“The ability to choose cannot be taken away or even given away – it can only be forgotten.”

– Greg McKeown


We have two frameworks that can be really helpful in implementing any changes – seasonal or otherwise. They are the 4P’s and the 4M’s. Here’s a breakdown so you can get a better understanding of what they are and how to use them to your advantage. 


What are the 4P’s? They stand for physiology, psychology, practical circumstances and personal preferences. We are all unique human beings. That means we each have our own unique set of 4P’s. Considering your individuality when it comes to making changes means you have to consider your physiology (what allows your body to feel and function its best), your psychology (the changes that work for you psychologically), what works for your lifestyle (schedules, family obligations, career, etc) and what your personal preferences are (flavors, meal times, types of workouts and more). Considering those criteria, how might any of the seasonal changes you make need to be adapted for these four categories?


If you aren’t familiar with the 4M’s, they stand for Meals, Metabolics, Movement and Mindfulness. These may feel a little more concrete and directly related to actionable steps that need to be taken for the onset of Autumn. Below are some thoughts to consider when it comes to the 4M’s. Again, customization is necessary for your unique circumstances. 

Meals, as you might have already guessed, refer to the actual food you eat. Think quality, quantity, and structure of your meals. Will your meals need to change in any way? What flavors are you looking forward to including? Maybe there are strategies to be implemented as comfort foods are reintroduced and the holidays come into view. 

Metabolics are your actual workouts and also include any supplements you’re taking. In thinking through shorter days, timing of workouts and shifting temperatures, what needs to be considered for any workout routines? Are there any additions that need to be made? When it comes to supplements, do your supplements need to be restocked or refreshed as we head into Fall and cold and flu season?

Movement considers your daily step count and the activities of daily living such as things like cleaning, running errands, and hobbies. How will any of your movement actives be impacted? Are there forms of movement that you’ll want to add as a result of this new season?

Mindfulness is how you restore yourself from the inside out. While we tend to think of mindfulness as meditation and quiet time, it is truly anything that fills up your cup. Think connection, music, reading, fresh air, and time spent with your animals. Will any of your mindfulness activities need to shift or be strengthened during Fall?

In addition to the 4P’s and 4M’s, there are other things to consider as the seasons shift as well. Protecting your mental health is one important example. According to Psychology Today, approximately 5% of Americans are impacted by SAD (seasonal affective disorder). Supporting your well-being, getting enough daylight when you can and listening to your body with the shift of daylight savings time can be important pieces to sailing through seasonality as well. 


At Metabolic, we love the term, structured flexibility. Approaching a new season with that in mind can be critical to success. Having a plan is always a solid idea. Being flexible in your approach to that plan means you have wiggle room to adapt along the way. Settling into a new routine or making changes to your current routine may call for adjustments along the way as you find your rhythm. This may call for giving yourself grace, space and a little bit of patience. 

The potential for exciting new shifts as this new season begins was mentioned at the very beginning of this article. Curious what you are looking forward to the most during Autumn? How can you take advantage of all it has to offer?

Photo by Matt Duncan on Unsplash

Resource: PsychologyToday: 5 Ways The Change Of Seasons Might Affect Your Mental Health.