Summer is often painted as the season of freedom and vitality, long days, vacations, social gathering, and an endless list of “should”: make the most of the sun, be productive, be outdoors and say yes to everything. At least thats what happens in countries with four seasons. But have you ever felt more tired in the summer, even with all that sunshine?

You’re not alone, while the extra daylight can give us a natural boost of energy, it also has a hidden cost when we don’t align with our body’s natural rhythms, leading to what many of us feel as summer burnout.

The longer days trick out brains into thinking we should stay awake and productive for longer hours. Melatonin, our sleep hormone, is released later due to prolonged daylight, which can delay sleep onset and reduce sleep quality.

The result? We might be sleeping less, or sleeping later, and that catches up with us in the form of fatigue, mood swings, and decreased resilience, especially if we’re also saying yes to every BBQ, beach outing, and late night plans.

Your Microbiome Feels Seasons Too

Just as our circadian rhythm responds to light, our gut microbiome responds to seasonal changes as well, particularly through shifts in temperature, sleep, sunlight exposure and diet.

In the summer, we often crave lighter, more raw, cooling foods such as fruits, salads, smoothies, and cold dishes. This is all appropriate for the season. Within all the seasonal produce that comes we have specific prebiotic fibers we should keep and favor in order to help our gut thrive:

  • Fresh berries are high in polyphenols and fiber, lets add some blueberries, raspberries, cherries, blackberries all with moderation and making sure they are organic.
  • Cold cooked potatoes or rice, cooking these foods and refrigerating before eating will create a resistant starch that your gut will love.
  • Artichokes, asparagus, fennel, leeks and garlic
  • Ground flax and chia seeds, even though they aren’t exactly a seasonal food they have fiber and omegas. You can conveniently add these on smoothies or make chia pudding.

Lets Support the Gut and Beat Summer Burnout

To support your energy, hormones, and gut health, favor foods that hydrate, cool, and restore your system without overloading it.

  • Hydrating foods: cucumber, watermelon, leafy greens, citrus fruits
  • Mineral-rich options: coconut water, sea salt, cooked greens, sesame seeds
  • Bitters to support digestion: arugula, dandelion, endive
  • Fermented foods: small amounts of sauerkraut, kimchi, kefir or kombucha
  • Cooked seasonal vegetables: zucchini, green beans, eggplant, mushrooms.

Just because the sun is out doesn’t ,mean you need to burn yourself out.

Summer is a time of expansion, yes, but that expansion still requires rest and rhythm. Tune into your body’s cues, honor your sleep even if that means using sleep masks and blackout curtains, nourish your gut, and enjoy the season without pushing past your limits. Check your boundaries and remember when you say yes you are saying no to something else.