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Welcome to The Local Wellness Connection with Dr. B.J. Hardick 🌿
As the seasons begin to shift and the days get shorter, there's lots we can do to take care of ourselves. Let’s celebrate health, community, and the season ahead. 👇
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The Fall Reset: A Science-Backed Guide to Autumn Wellness in London, Ontario
As we move into fall, it’s natural to start talking about vitamins, supplements, and immune boosters — and rightly so. Questions about vitamin D come up more often, and shelves fill with products promising to “support immunity.” I’m all for good nutrition and strategic supplementation — and I shift my supplementation game plan myself at this time of year — but true seasonal resilience doesn’t come only from what you take from the “outside-in.” It also comes from how you use your environment from the inside-out — by aligning with the rhythms, light, and temperatures that nature is already giving us.
This season is one of the most powerful opportunities to build strength, balance hormones, and regulate mood simply by how you move, breathe, and live right here in London.
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1. Sync with the Seasonal Clock
In London, the fall equinox shifts our daylight dramatically — with sunrise now closer to 7:30 a.m. and sunset before 7 p.m. By November, that window shrinks to less than 10 hours. Morning light is your body’s best tool to stabilize energy and mood as daylight declines.
Why it matters: Morning light exposure within 60 minutes of waking boosts serotonin, aligns your circadian rhythm, and suppresses melatonin at the right times. Studies from the Journal of Affective Disorders show that even 15–20 minutes of early natural light can reduce seasonal mood dips.
How to apply it:
- Step outside within your first hour of waking — even if it’s overcast.
- Skip sunglasses for the first 10 minutes to allow full-spectrum light to reach retinal sensors.
Try London’s Springbank Park, Gibbons Park, or the Thames Valley Parkway for low-traffic sunrise walks.
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2. Use Cool Air to Your Advantage
As temperatures drop into the single digits, your body adapts by improving thermoregulation and circulation. Fall air also carries more oxygen density — meaning workouts feel smoother even at the same effort level.
Why it matters: Mild cold exposure triggers brown fat activation and metabolic flexibility, enhancing calorie burn and insulin sensitivity. Combined with movement, it builds resilience in the nervous system.
How to apply it:
- Walk briskly or hike in a light layer until you feel slightly chilled — this signals metabolic adaptation.
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Alternate warm and cool exposure: try Longevity Lounge’s sauna and cold-plunge for an advanced reset.
If you’re outdoors, avoid too many layers — the goal is to stay comfortably cool, and certainly not sweaty.
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3. Ground in Nature’s Chemistry
The smell of fallen leaves isn’t just nostalgic — it’s chemical therapy. Trees release phytoncides, organic compounds proven to lower cortisol and improve immune cell function.
Why it matters: Research on forest bathing from Japan’s Chiba University found that exposure to tree compounds increases natural killer (NK) cell activity by up to 40%.
How to apply it:
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Choose forested trails like Komoka Provincial Park or Westminster Ponds instead of open fields (or, even worse, urban sidewalks).
- Slow your pace enough to breathe through your nose and notice scent, texture, and sound — this engages your vagus nerve and shifts you to a parasympathetic (rest-and-digest) state.
Try pairing your weekend walk with 5 minutes of box breathing or gratitude journaling afterward.
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4. Strengthen Your Seasonal Immunity
Autumn is prime time for supporting immune regulation before winter stress sets in. Exercise in cooler air boosts lymphatic movement, while mild temperature stress increases antioxidant resilience.
How to apply it:
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After outdoor activity, fuel with warm hydration (bone broth, green tea, or lemon water). I personally love the grab-and-go bone broth at Goodness Me! in Masonville — it’s right by the trail along the Medway Valley Heritage Forest (perfect combo).
- Include zinc-rich foods from local fall markets — pumpkin seeds, grass-fed beef, and local mushrooms.
Aim for at least three 30-minute outdoor sessions per week to modulate immune and inflammatory balance.
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5. Transition Your Evenings Intentionally
As daylight shortens, our evening habits matter more. Indoor lighting — especially LED and phone light — suppresses melatonin and confuses the body’s seasonal rhythm.
How to apply it:
- After 8 p.m. (or even better, once the sun goes down), dim household lighting or use warm-tone bulbs (2,700K or lower).
- Avoid overheads; switch to lamps and candles. (In ancestral times, the only overhead light we would have encountered would have come from the moon. The rest would have come from lower, such as a fire.)
Step outside briefly after dinner — London’s crisp air and earlier darkness cue your body to unwind naturally.
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Your Autumn Prescription: Simple, Local, Proven
The shift to fall isn’t a slowdown — it’s a reset opportunity. London’s parks, trails, and fresh air provide the perfect physiology lab for grounding, light therapy, and immune preparation. Every short walk, morning light exposure, and deep breath of woodsy air is part of a rhythm your body already understands.
This season, let nature lead your schedule — it’s the most evidence-based wellness plan London has to offer.
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Goodness Me! is celebrating their 3 year anniversary in London this weekend
Check out Goodness Me! and all they have to offer on
Saturday October 25
8am-5pm
Take advantage of $10 off when you spend $75
Family Fun | Giveaways | Samples | More
| | Bring the whole family for Face Painting, Pumpkin Painting and Colouring plus gift bags and giveaways! | |
Dr. B.J. Hardick Recognized Among
Top 20 Most Influential Chiropractors
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This fall, Dr. B.J. Hardick was recognized as one of the Top 20 Most Influential People in Chiropractic in a profession-wide nomination and voting process for 2025. The honour came as part of an international initiative organized by the Ultimate Achievers Club, spotlighting doctors across North America who have made a lasting impact on the chiropractic profession and the broader natural health community.
Although the recognition came as a surprise, it reflects a lifetime of work dedicated not only to clinical practice but also to mentorship, education, and leadership. In addition to serving thousands of patients in London for more than two decades, Dr. Hardick has helped certify over 500 professionals in clinical nutrition, mentored hundreds of young chiropractors across North America, and authored two widely read natural health books with over half a million readers. He has also served on national boards that shape the future of chiropractic care and education — most recently with Life University, the world’s largest single-campus chiropractic institution.
The announcement was made at a professional conference in New York City last month. Reflecting on the recognition, Dr. Hardick shared:
| “I never set out to be ‘influential’ — I just stayed committed to the things that matter: people, purpose, and principle. If any of that has left a mark, I’m grateful. This isn’t a trophy — it’s a torch.” | As always, thank you for being part of our local wellness community. Whether through chiropractic, nutrition, or lifestyle care, the mission to serve continues — right here in London and far beyond. | | |
Your gut impacts your mood, weight, immunity, and even your heart. Which means it could be a missing link to everything in your life feeling better.
In the brand-new (and totally free!) Get To Know Your Gut Masterclass, my good friend Ocean Robbins joins leading gastroenterologist Dr. Alan Desmond to reveal:
- What your gut bacteria do while you sleep (and why it matters)
- How your microbiome affects hunger, energy, and metabolism
- Simple steps to start healing in as little as 24 hours
- Surprising gut-boosters (yes, even your dog can help!)
You’ll leave with science-backed, practical strategies for better digestion, more energy, and a happier gut.
All of which can lead to a happier life!
You’ll be empowered and inspired to put what you learn into action right away.
Whole-body health begins in the gut. Dr. Desmond and Ocean Robbins will show you exactly how to get your gut in tip-top shape with simple steps, compelling science, and even a few laugh-out-loud moments.
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This information is provided for non-diagnostic and educational purposes only, and is not a substitute for the advice provided by your physician or other healthcare professional. This information should not be considered complete, nor should it be relied upon to suggest a course of treatment for a particular individual. Dr. B.J. Hardick is a Doctor of Chiropractic and is not a Medical Doctor. You should not use this information or information on Dr. Hardick’s website to diagnose or treat a health problem or disease, or to determine your need for medication or treatment. Always consult your healthcare professional before adjusting any diet, exercise or medical regimens.
Affiliate Disclosure: Some links and discount codes in this newsletter are for affiliate partnerships. This means I may receive a small commission if you purchase through them, at no extra cost to you. I only share products I personally use and trust.
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