AUTUMNAL EQUINOX RESET FOR WOMEN 40+: BALANCE, RENEWAL & FIRE CIDER

The autumnal equinox marks a powerful moment of balance—day and night in near-equal measure, and an ideal cue for a gentle seasonal reset. For women 40+, this shift toward reflection and nourishment pairs beautifully with small, sustainable habits that support energy, mood, sleep, and digestion.

Seasonal transitions encourage us to slow down, take stock of our well-being, and consciously reset our routines. Across the world, many Indigenous, African, and ancestral cultures have long honored the equinox with ceremonies of gratitude, harvest, cleansing, and preparation. These traditions recognize the cyclical nature of life and call us to realign ourselves with the rhythms of the Earth, reminding us that our well-being is deeply connected to the natural world.

Think warm, fiber-rich meals, steady movement, and rituals that reconnect you to nature’s rhythm. Below you’ll find what to eat now, a 10-day wellness plan, a contemplative Equinox Self-Check Ritual, and a cozy Fire Cider recipe to carry you through colder months

Pro tip: If you’re local, anchor your reset with a slow forest therapy walk in Chicago to reconnect with your senses and the season.

Why the Autumnal Equinox Is Perfect for a Gentle Reset

On the equinox, September 22-23 this year, when light and dark are nearly equal —we have an opportunity to pause and notice where our own lives might be out of balance. While science shows that harsh “detox” programs at any time of the year are rarely necessary, a gentle seasonal cleanse at the vernal or autumnal equinox can be deeply supportive. Think of it less as flushing toxins and more as giving your digestive system a break and re-centering your food rhythms. A reset like this often brings more energy, lighter digestion, clearer skin, and improved sleep. What you should avoid are extreme fasts, laxative teas, or anything that leaves you feeling deprived. Instead, lean into warm, nourishing meals, hydrating teas, fiber-rich foods, and steady movement. Most importantly, be gentle with yourself—this is not about punishment, but about creating space for your body to restore balance as you step into the slower pace of fall.

What to Eat at the Equinox (and What to Pause)

Lean into seasonal abundance

• Vegetables: winter squash, sweet potatoes, carrots, beets, Brussels sprouts, kale, collards, cabbage

• Fruits: apples, pears, cranberries, late grapes, figs

• Proteins: beans/lentils, tofu/tempeh, eggs; (optional) salmon/sardines

• Grains: oats, barley, quinoa, wild rice

• Ferments: yogurt/kefir, tempeh, kimchi, sauerkraut, traditionally fermented pickles

• Herbs and spices: garlic, ginger, turmeric, cinnamon, rosemary, thyme
  

Ease off (pattern, not perfection)

Ultra-processed snacks/desserts, sugary drinks, refined grains, processed meats, and excess alcohol.

Perimenopause/menopause note: Aim for protein at each meal, a rainbow of vegetables (especially leafy greens and brassicas), fiber-rich carbs, and 2–3 strength sessions weekly for bone and muscle support. If you want a personalized plan, explore 1:1 Coaching.

A Gentle 10-Day Fall Wellness Plan (Women 40+)

Days 1–2: Balance & Breathe

• Dawn or dusk gratitude

• Pantry reset: move ultra-processed foods out of sight; stock seasonal produce and proteins

• 20–30 minutes easy movement; establish a calming lights-out routine for 7–8 hours of sleep
  

Days 3–4: Nourish & Hydrate

• Plate formula: ½ vegetables/fruit • ¼ protein • ¼ whole grains • add healthy fat

• Try a harvest bowl: roasted squash + kale + lentils + wild rice + tahini-citrus dressing

• Herbal tea swap at night (ginger, cinnamon, or chamomile)
  

Days 5–6: Strength & Stability

• Two total-body strength sessions (bodyweight or dumbbells), 30–45 minutes

• Protein goal: include 20–30 grams per meal (foods first). Need accountability? See 1:1 Coaching.
  

Days 7–8: Nature & Community

• Take a slow, sensory forest/nature walk; bring a thermos of spiced tea

• Cook or share a community meal—channel homecoming energy through connection and gratitude. For group support, explore Seed Keepers Group Coaching
  

Days 9–10: Reflect & Personalize

• Journal: What felt balanced? What will you carry into October?

• Book labs/screenings you’re due for; discuss vitamin D status and any supplements with your medical providers
  
  

Quick Checklist .  “Is This Reset Right for Me?”

• I want more energy, a steadier mood, and better sleep going into colder months.

• I’m ready to reduce ultra-processed foods and cook a few simple seasonal meals.

• I’ll move most days and add two strength sessions per week.

• I’ll protect 7–9 hours of sleep and create a calming evening wind-down.
  
  

Equinox Self-Check Ritual (Step-by-Step)

Step 1 : Create Your Sacred Space (10 min)

• Light a candle or place seasonal items (leaves, stones) on a small table. 

• Turn off distractions and silence notifications. 

• Sit comfortably and take five slow breaths, inhale balance, exhale stress.

Reflection prompt: What will I leave behind this season, and what do I invite in?

Step 2 : Reflect & Journal (15 min)

• Write in your journal for at least 10 minutes using these prompts:

  o What aspects of my health feel balanced right now?

  o Where do I feel out of alignment—physically, emotionally, spiritually?
  o How have I been caring for myself and my needs as I age?
  o What small act of nourishment do I crave more of this season?

• End your journaling by writing down one word that represents how you want to feel in the coming season.

Step 3 : Gentle Movement (15 min)

• Choose any movement that feels restorative rather than effortful, such as:

  o A slow yoga flow (Sun Salutations or hip-opening poses)
  o A short walk in nature, noticing colors, textures, and scents
  o Gentle stretching while listening to calming music

Movement Mantra: “I move to honor my body’s strength, softness, and change.”

Step 4:  Herbal Support (5 min)

• Prepare a nourishing herbal tea to sip slowly while resting.
  o Hormone support: red clover, raspberry leaf, or chamomile
  o Stress  and  sleep support: lemon balm, holy basil (tulsi), or lavender
  o Digestion and detox support: dandelion root or ginger

Tip: Choose one herb that feels supportive and use it as your “seasonal tea ritual” for the next few weeks.

Step 5:  Gentle Nutrition Reset (15 min)

• Use the equinox as a starting point for crowding out processed foods and reintroducing seasonal whole foods.

Focus on:

o Dark leafy greens, winter squashes, root vegetables
o Omega-3 fats (flax, chia, walnuts, olive oil)
o Lean proteins and colorful fruits
o Hydration (warm lemon water in the mornings)

Nutrition Reflection: “How can I nourish my body so it feels supported, not deprived?”

Step 6:  Close with an Intention Ritual (5 minutes)

• Place your journal and tea beside you.

• Say aloud: “I honor the balance of light and dark within me. I release what no longer serves me and welcome what will sustain me.”

• Close your eyes and sit in silence for a few breaths, visualizing your word for the season glowing within you.

Optional: Make It Ongoing

Schedule a weekly “mini check-in” to revisit your journal, nourish with tea, and notice how you’re evolving through the season.

Fire Cider Recipe (Autumn Immune Tonic)

Fire cider is a traditional herbal remedy rooted in folk medicine, often made in the fall to boost the immune system, stimulate circulation, and warm the body as colder weather approaches. It is a spicy, tangy infusion of vinegar, raw honey, and immune-supportive herbs and roots. 

There are so many variations of fire cider recipes. If you want more recipes, my go-to recipe book is: Fire Cider! 101 Zesty Recipes for Health-boosting Remedies by Rosemary Gladstar. Rosemary is an amazing herbalist, internationally renowned for her technical knowledge and stewardship in the global herbalist community, and one of my teachers. I’ve learned so much from her. Yes, making fire cider has been one of my obsessions for the last three years! 

Fire cider’s ingredients are rich in antimicrobial, antiviral, anti-inflammatory, and circulatory-stimulating properties. Horseradish and garlic help clear congestion and support the respiratory system. Ginger and turmeric reduce inflammation and warm the body, while also aiding digestion, which is closely tied to immune function. The vitamin C in citrus boosts immune defenses, and raw honey adds enzymes and antioxidants while soothing the throat. Apple cider vinegar helps extract beneficial compounds from the herbs and promotes healthy gut flora—another key pillar of immunity.

Making the cider now allows it to be ready just as colds and flus begin to circulate, and it serves as a tangible way to nourish and protect yourself during the seasonal transition and can be a symbolic act of preparing your body for the darker, colder months ahead. This simple, empowering act reinforces the message that your health matters, and that you can proactively tend to it as the wheel of the year turns.

There are many variations; this version is simple and time-tested.

Fire Cider Recipe Ingredients

• 1 cup fresh horseradish root, grated or chopped

• 1 cup fresh ginger root, grated or chopped

• 1 cup fresh turmeric root, grated or chopped (or 2–3 Tbsp dried)

• 1 large red onion, chopped

• 10–12 cloves garlic, smashed

• 2–3 jalapeño or other hot peppers, chopped (optional)

• 1 lemon, quartered (or zest & juice)

• 1 orange, quartered (optional; or zest & juice)

• 1–2 sprigs fresh rosemary or thyme (Marguerite uses both)

• 2 Tbsp black peppercorns

• Raw apple cider vinegar (to cover)

• Raw honey to taste (after infusion)
  
  

Instructions

1. Pack roots, aromatics, and citrus into a clean quart jar.

2. Cover completely with raw apple cider vinegar; remove air bubbles and top off.

3. Seal (use a plastic lid or parchment under metal). Store in a cool, dark place 4–6 weeks; shake daily.

4. Strain through cheesecloth; stir in raw honey to taste. Refrigerate.

5. Dose: 1 Tbsp daily as a tonic; at first sign of illness, 1 Tbsp every 3–4 hours. Also great in dressings or tea.
   

Notes:  

• I usually make two jars and gift one. I double the citrus (no need to zest), add rosemary and thyme, and enjoy watching the colors mingle on a shelf out of direct sunlight. Remember to shake daily during the first few weeks. You can skip a day or two once the brew gets going. Five weeks is often enough time to create a good cider.

• Fire Cider is potent. If you’re pregnant, have reflux/ulcers, or take blood thinners/other meds, consult your healthcare provider before using.

Final Word: Carry the Balance Forward

The equinox isn’t about extremes; it’s about equilibrium. Choose small, nourishing shifts—toward whole foods, rhythmic movement, steadier sleep, and rituals of gratitude and community. If you’d like support with a personalized plan, work 1:1 with a coach or join a group of women walking the same path. Want to say hello or ask a question? Get in touch.

FAQ

What is the autumnal equinox?
A twice-yearly moment of near-equal day and night, an ideal cue for a gentle fall reset focused on balance and nourishment.

Is a seasonal reset safe in midlife?

Yes—when it prioritizes whole foods, hydration, sleep, and light movement, and avoids extremes. Personalize as needed and consult your clinician if you have medical conditions or take medications.

What is Fire Cider, and how do I use it?

A spicy herbal vinegar infusion traditionally sipped by the tablespoon in colder months or used in dressings and teas. See the recipe above; check with your provider if pregnant, on meds, or if you have GI concerns.

Author: Marguerite Griffin, Integrative Health & Wellness Coach; ANFT-Certified Guide. Based in Chicago; virtual coaching available worldwide. Learn more about your coach.