By Gr8 Health Ambassador, Nick Timmings

Winter can be a tough time for staying healthy—physically and mentally. Shorter days, less sunshine, and the temptation to stay indoors can make it easy to let our wellbeing slide.

As an athlete, I need to keep my body and mind in the best place possible, whilst also being careful not to overdo it. It’s easier to get sick during the colder months, and my immune system is constantly tested.

Here are three key things I focused on and learnt this winter:

1. Chasing Natural Light (Obvious, I Know)

We all know sunlight is important, but just having the knowledge wasn’t enough for me. I had to actively plan my day to make sure I was getting natural light.

Some days that meant going for a walk. Other days it meant purposely running errands outdoors. Whatever it was, I tried to make sure I was getting some sunshine whenever I could.

Why it matters:
☀️ Sunlight boosts vitamin D levels
☀️ Supports mood and mental health
☀️ Helps regulate sleep

For me, those little breaks outside also gave me a mental reset. But I learnt that knowledge isn’t enough—planning and action are what matter. Even something as small as 15 minutes of sunshine can make a big difference.

2. Eating for Energy

Winter comfort foods are great, but this year I focused on adding nourishing foods that fuelled recovery and immunity.

I leaned on:
🥦 Lots of fruit and leafy greens
🥘 Warm, nutrient-rich meals like soups and stews
🥩 Collagen, healthy oils, and omega-3s

Winter is off-season for me, which means long, heavy, and tiring training sessions. I had to make sure my food intake supported recovery and energy.

What I learnt is that warm comfort foods are great in winter, but they can sometimes feel a little heavy around big training loads. Fruits and greens were essential to help balance things out—and for me, they sometimes get forgotten when the temperature drops.

A new addition this winter? Bone broth. I started adding it to meals for an extra boost of protein and vitamins—whether it was in my steak, chicken dishes, or even the rice cooker. It was a simple but powerful way to fuel recovery.

3. Smart Supplement Support

Winter puts extra stress on the body, so I leaned on a few supplements to support my immunity and recovery.

Here’s what worked for me:
💊 Zinc – a staple for immunity and overall resilience.
💊 Glutamine – great for muscle recovery and gut health, especially during heavy training blocks.
💊 Black Seed Oil – I started this recently for its anti-inflammatory and antioxidant properties, which really helped with soreness and fatigue after long sessions.

For me, supplements aren’t about replacing good food and habits. They’re about adding an extra layer of support during the tougher months when the body needs it most.

Final Thoughts

This winter taught me the importance of being intentional—about sunlight, food, and recovery. Knowledge is important, but action is what makes the difference.

By planning for natural light, fuelling with the right foods, and leaning on supplements smartly, I managed to keep my performance steady through the cold season.

Now, in spring, I’m excited to take these lessons forward into training with more energy, balance, and resilience.

— Nick Timmings, Gr8 Health Ambassador