Tuning In and Tuning Up for the Season Ahead
September always feels like a “tune-up” month for me. It’s the bridge between the freedom of summer and the busyness of the holiday season. Suddenly, pumpkin-flavored everything pops up, Halloween costumes fill the aisles, and—believe it or not—Christmas decorations sneak their way in too. Just seeing them can make my heart race. I realize I’m not quite ready for all that yet—I still need a little more space to shift gears from summer into fall and winter.
That’s why I’m dedicating this month to tuning up the body, mind, and energy. Just like a car needs regular maintenance and alignment to keep running smoothly, so do we. Without regular care, we can feel run down, out of balance, or just not quite ourselves.
General Maintenance for the Body & Mind
Our bodies are amazing. They even come with a built-in “recycling system” called autophagy—a natural process where cells clean out damaged parts and reuse them to stay healthy (Ke, 2017). It’s always working in the background, but we can support it through our daily habits.
Here are some simple ways to give your system a gentle boost:
1. Fasting (time without food)
Giving your body a break from constant eating allows cells to shift into cleanup mode. Intermittent fasting, skipping a meal once in a while, or longer fasts can encourage this process (Min et al., 2021). While short breaks from food can support autophagy, extended fasting without proper nourishment may push the process too far (Liu et al., 2023). Fasting should be done only if safe for you and ideally under medical guidance.
2. Movement & Exercise
Think of exercise as a reset button. Both cardio and strength training help cells repair and renew—not just in the muscles, but also in the brain and other organs (Chen et al., 2023). The American Heart Association suggests 150 minutes of moderate activity or 75 minutes of more vigorous movement per week, spread throughout the week. Even small, consistent efforts add up. (Read more about the guideline here.)
3. Nourishing Foods
What we eat shapes how our cells function. Reducing extra sugar and refined carbs can help the body regulate balance, while nutrient-rich foods give it the tools to thrive. Some foods/nutrients that support the cell function are polyphenols (green tea, coffee, turmeric, blueberries) and healthy fats (olive oil, omega-3s) (Méndez & Medina, 2021), and cruciferous vegetables (broccoli, kale) (Saikat Mitra et al., 2022).
4. Quality Sleep
Sleep is like a nightly tune-up for the body and mind. During deep rest, cells repair and clear out waste. Poor or inconsistent sleep can throw this cycle off, so prioritizing rest is key (Min et al., 2021).
5. Small, Healthy Stressors (Hormesis)
Just the right amount of challenge makes us stronger—physically and mentally. Cold showers, sauna sessions, mindful fasting, or even trying a new yoga pose are small stressors that train resilience and help cells adapt and renew (Fuchs, 2024).
On the Mat: Tune-Up Practices
Taking a little extra time on your mat can feel like giving yourself a gentle tune-up—realigning your body, refreshing your energy, and restoring a sense of balance. These practices aren’t about intensity or perfection; they’re about mindfulness, presence, and noticing what your body and mind need in the moment. Whether it’s checking your posture, moving with intention, or simply tuning in to your breath, each small step helps you leave your practice feeling grounded, centered.
- Alignment Checks – Spend a few extra breaths noticing posture in standing and seated poses. Even simple adjustments, such as balancing weight evenly through both feet in Mountain Pose, can ease tension and encourage smoother energy flow.
- Gentle Flow – Focus on slow, deliberate movement rather than pushing intensity. Think of it as oiling the joints and stretching and releasing tight areas.
- Breath Awareness – Tune in to your natural breath and notice areas where it feels restricted. This helps calm and resets the nervous system.
- Balance & Core Work – Even a few minutes of balance poses or core engagement strengthens the foundation for both yoga and daily activities.
- Balancing the Chakras – Use your practice to bring awareness to the seven energy centers. For example, grounding poses for the root chakra, heart-opening for the heart chakra, or gentle inversions for the crown chakra. Visualizing energy flowing smoothly from base to crown can leave you feeling more aligned and centered.
- Mini Meditation – Close your practice with a short meditation or body scan to reset your mind and energy before stepping off the mat.
Beyond the Mat: Life Tune-Up
Just like your yoga practice benefits from regular tune-ups, your daily life thrives when you check in with yourself. Pausing to notice your body, mind, and emotions, and responding with gentle movement, nourishing choices, rest, or mindful reflection helps you stay balanced, energized, and present throughout the day.
- Daily Check-Ins – Pause once or twice a day to notice how your body, mind, and emotions feel. Adjust what’s needed—rest, movement, or nourishment.
- Gentle Movement – Walk, stretch, or move in ways that feel good. Treat it as a “service” for your body rather than a workout.
- Mindful Eating – Choose foods that support energy and clarity. Even small shifts—hydration, colorful veggies, healthy fats—can make a big difference.
- Sleep & Rest – Schedule enough rest and protect your sleep routines. Your body repairs and recharges when you give it space.
- Emotional Tune-Up – Journaling, mindful reading, connecting with loved ones, or spending a few quiet moments outdoors can all help clear mental clutter.
This September, I invite you to give yourself a little tune-up—pausing, resetting, and finding balance before the holiday rush arrives. Yoga offers the perfect space to notice where we feel in alignment and where a gentle adjustment might bring more ease.
Reference
- Chen, X., Zheng, C., Siu, P., Sun, F., Wong, S., & Ma, A. (2023, Mar 17). Does Exercise Regulate Autophagy in Humans? A Systematic Review and Meta-Analysis. https://doi.org/10.1080/27694127.2023.2190202
- Fuchs, M. (2024, October 22). The Surprising Health Benefits of Pain | TIME. Time Magazine. Retrieved September 3, 2025, from https://time.com/7095699/health-benefits-pain-hormesis/?utm_source=chatgpt.com
- Ke, P.Y. (2017). Horning cell self-digestion: Autophagy wins the 2016 Nobel Prize in Physiology or Medicine. https://doi.org/10.1016/j.bj.2017.03.003
- Liu, S., Yao, S., Yang, H., Liu, S., & Wang, Y. (2023). Autophagy: Regulator of cell death. Cell death & disease. https://doi.org/10.1038/s41419-023-06154-8
- Méndez, L., & Medina, I. (2021, April). Polyphenols and Fish Oils for Improving Metabolic Health: A Revision of the Recent Evidence for Their Combined Nutraceutical Effects. https://doi.org/10.3390/molecules26092438
- Min, S., Masanovic, B., Bu, T., Matic, R. M., Vasiljevic, I., Vukotic, M., Li, J., Vukovic, J., Fu, T., Jabucanin, B., Bujkovic, R., & Popovic, S. (2021). The Association Between Regular Physical Exercise, Sleep Patterns, Fasting, and Autophagy for Healthy Longevity and Well-Being: A Narrative Review. Frontiers in psychology, 12, 803421. https://doi.org/10.3389/fpsyg.2021.803421
- Moore, M. N. (2020). Lysosomes, Autophagy, and Hormesis in Cell Physiology, Pathology, and Age-Related Disease. Dose-response : a publication of International Hormesis Society, 18(3), 1559325820934227. https://doi.org/10.1177/1559325820934227
- Saikat Mitra, Talha Bin Emran, Deepak Chandran, B.M. Redwan Matin Zidan, Rajib Das, Sukamto S. Mamada, Ayu Masyita, Mirnawati Salampe, Firzan Nainu, Mayeen Uddin Khandaker, Abubakr M. Idris, & Jesus Simal-Gandara. (2022). Cruciferous vegetables as a treasure of functional foods bioactive compounds: Targeting p53 family in gastrointestinal tract and associated cancers. https://doi.org/10.3389/fnut.2022.951935