Eating Seasonally: The Ancient Hack for Modern Health

Were you aware that having a wide variety of fruits and vegetables from across the globe in your local store is a relatively recent occurrence?

This is, of course, a very obvious and seemingly useless statement. But, with this being the case, does it then make sense that we need to eat the rainbow or have an apple a day to keep the doctor away?

Our ancestors wouldn’t have had this option, would they?

I like to look to how our ancestors would have lived for guidance as to how I should live. I ask questions like…

Did they have artificial light when it was dark?

Did they sit at a desk for hours every day?

And, what food would’ve been available, and when?

I’ve written about the last question many times before (see The Ultimate Human Diet and What Did Cavemen Eat?). So, when it comes to eating seasonally, they would’ve eaten what was available at that time of year.

But does it matter whether you eat food according to their natural season? Are there any health benefits to eating in-season fruits? Well, let’s take a look.

TL;DR

• Seasonal eating aligns with human evolution – Our ancestors ate animal-based foods as the foundation, with seasonal produce as a supplement based on availability.
• Nutrient-dense, seasonal foods fuel health and performance – Eating fresh, locally grown produce and high-quality animal products year-round ensures better metabolism, energy, and immune function.
• Supporting local farms benefits you and the community – Buying locally grown foods from farmers’ markets, CSA programs, and local farms improves freshness, supports local businesses, and reduces long-distance transport emissions.
• Eating seasonally is cost-effective and sustainable – In-season produce is more abundant and affordable, while buying locally reduces reliance on mass-produced, nutrient-poor foods, helping save money and supporting the local economy.

The Evolutionary Case for Seasonal Eating

For thousands of years humans thrived by eating what was naturally available, adapting to cycles of abundance and scarcity.

Unlike today, when grocery stores offer the same foods year-round, our ancestors relied on seasonal availability for survival.

How Our Ancestors Ate

Early hunter-gatherers followed natural dietary rhythms:

• Winter: Fatty meats, wild game, and preserved foods.
• Spring: Leaner meats like fish and poultry and fresh greens.
• Summer: Seasonal fruits like berries and animal-based foods.
• Fall: Root vegetables, nuts, and organ meats to prepare for winter.

These foods were naturally nutrient-dense, providing the right vitamins and minerals at the right time.

Why Modern Food Disrupts Health

Global food availability has changed how we eat:

• Fruits and veggies bred for sweetness lack their original nutritional quality.
• Eating foods like strawberries in winter disrupts metabolic and hormonal cycles.
• Long-distance food transport leads to nutrient loss before consumption.

Example: Brussels sprouts bought in summer have probably been stored for months, reducing their nutrient content compared to fresh fall harvests.

The Body’s Seasonal Adaptations

Our metabolism shifts with the seasons. Eating higher—fat, energy-dense foods in winter and lighter, water-rich foods in summer helps maintain balance. Eating seasonally supports metabolism, hormones, and gut health by working in sync with nature.

Why Seasonal Eating Matters Today

Even in modern times, our bodies still work best with seasonal eating. Benefits include:

✔ Supporting local farms and reducing reliance on mass-produced food.
✔ Supporting local agriculture also benefits other local businesses by providing them with locally sourced products.
✔ Improving digestion, energy, and nutrient absorption.
✔ Saving money by buying in-season produce at peak abundance.
✔ Buying local food supports the local economy by creating jobs and stimulating economic growth.
✔ Reducing environmental impact by minimizing long-distance food transport.

Nutrient Density: Why Seasonal Foods Are Better

Not all food is equal. Seasonal food is more nutrient-dense than out-of-season, mass-produced alternatives. Eating seasonally means using fresher ingredients packed with essential vitamins, minerals, and antioxidants.

Why Seasonal Food is More Nutrient Dense

• Peak ripeness means better nutrition. Seasonal produce is harvested at its nutritional peak, while out-of-season food is picked early for transport and loses nutrients.
• Locally grown food is fresher – Produce from local farmers is fresher than grocery store alternatives, which may be stored for weeks and treated with preservatives.
• Example: A fresh apple in fall is rich in vitamin C; one stored for months loses up to 50% of its nutrients.

Animal-Based Foods and Seasonal Nutrition

• Spring & Summer: Pasture-raised meats, eggs, and dairy have more omega-3s from fresh grass.
• Fall: Wild game is rich in iron and B vitamins.
• Winter: Fatty fish, organ meats, and bone broth provide dense cold-weather nutrition.

How Storage Affects Nutrient Quality

• Spinach loses up to 90% of vitamin C in a week.
• Brussels sprouts stored for months lose key nutrients.
• Farm-raised fish lacks omega-3s compared to wild-caught fish harvested in season.

How to Find the Most Nutrient Dense Seasonal Foods

✔ Buy directly from local farmers and markets for peak freshness.
✔ Use seasonal food guides to choose the best options.
✔ Prioritize locally grown food over long-stored imports.

Seasonal Eating and Animal-Based Nutrition: A Perfect Match

Eating seasonally isn’t just about fruits and vegetables—animal foods have always been the dietary foundation, with seasonal produce playing a secondary role.

Our ancestors adapted to nature’s cycles, consuming fatty meats in winter, fresh eggs and fish in spring, wild game in fall, and occasional fruit in summer to perfectly balance energy and nutrients.

Animal Foods Follow Seasonal Patterns

• Spring: Hens lay more eggs, fish are abundant, and pasture-raised animals eat fresh grass, increasing their omega-3 and vitamin content.
• Summer: Livestock thrives on lush pastures, producing nutrient-rich dairy, eggs, and meats.
• Fall: Wild games like venison and elk are available at peak, offering high-quality protein and essential vitamins.
• Winter: Fatty meats, organ meats, and bone broth provide warmth and sustained energy.

Seasonal Produce As a Supplement

While meat, eggs, and seafood are the most bioavailable nutrient sources, seasonal produce can be a strategic addition rather than the main course:

• Berries in summer provide quick energy but were historically available for only a short time.
• Root vegetables in fall and winter helped store energy but were never a diet staple.
• Leafy greens in spring offer a mineral boost after winter.
• Squash and Brussels sprouts go well with fatty meats in the fall.

Avoiding the Modern Produce Trap

Modern diets assume fruits and vegetables should be eaten year-round, but:

• Tropical fruits like bananas and mangoes weren’t historically available to most humans and can disrupt metabolism.
• Lettuce in winter lacks the same nutrition as naturally grown greens.
• Imported berries are often treated with preservatives for long transport.

Plant foods are useful supplements rather than necessary staples in an animal-based diet, as they are grown locally and in season.

Summary

Seasonal eating should be animal-based with strategic plant inclusion, which aligns with human evolution. Eggs in spring, fatty meats in winter, wild-caught fish in summer, and root vegetables in fall provide the best balance of nutrition, energy, and metabolic support.

How Seasonal Eating Supports Health and Performance

Eating seasonally isn’t just tradition—it optimizes energy, metabolism, and recovery by delivering nutrients when your body needs them most. A year-round, processed-food approach can’t match the benefits of natural, seasonal cycles.

Energy and Metabolism

Throughout history, people adapted their diets to seasonal availability:

• Winter: Fat-rich meats like beef and bone broth provide energy and warmth.
• Spring: Eggs, wild fish, and greens aid metabolism and detoxification.
• Summer: Fruits like berries provide quick energy, while poultry and seafood offer lighter protein.
• Fall: Wild game, root vegetables, and fermented foods prepare the body for winter.

This natural variation prevents metabolic stagnation and stabilizes energy and hormone balance.

Hormonal Health and Seasonal Foods

Nutrient availability affects hormone production and recovery:

• Testosterone: Zinc and cholesterol from red meat and seafood boost testosterone, especially in colder months.
• Cortisol Regulation: Avoiding year-round high-carb intake from out-of-season products prevents insulin spikes and cortisol imbalances.
• Gut Health: In-season foods support gut bacteria diversity, while fermented foods in fall and winter aid digestion.

Performance and Recovery

Your diet directly impacts strength, endurance, and cognitive function:

• Winter: High-fat, nutrient-dense foods fuel long-lasting energy.
• Spring: Nutrient-rich eggs and fish restore metabolic function.
• Summer: Hydrating fruits and lean proteins maintain electrolyte balance.
• Fall: Slow-burning carbs and wild game provide endurance fuel.

Summary

Your body thrives on seasonal food variety. Eating locally grown, nutrient-dense animal products and seasonal produce optimize metabolism, energy, and long-term health.

How to Find and Buy Seasonal Food Locally

Eating seasonally means choosing fresh, locally sourced foods instead of long-stored, imported options. Buying from local farms ensures better nutrition and supports small-scale agriculture.

Where to Find Seasonal Food

• You’ll find fresh produce, pasture-raised meats, and dairy in a local farmer’s market. It is important to visit these markets to connect with seasonal, locally grown produce and support local farmers.
• CSA programs provide weekly farm fresh boxes.
• Farm-to-table suppliers sell grass-fed meat and wild-caught seafood.

Saving Money by Buying Local

✔ Buy from farmers and roadside stands.
✔ Buy in bulk during peak season.
✔ Visit u-pick farms for lower prices.

Why Local is Better

• Farmers’ markets have fresher food than grocery stores.
• Buying locally grown food reduces transport emissions and packaging waste.

Local agriculture also supports other local businesses, creating a collaborative environment that enhances the local economy.

Summary

Buying locally grown produce supports better health, cost savings, the local community, and sustainability—seasonal eating is the smart choice.

Seasonal Food Guide: What to Eat Each Season

Eating seasonally means adjusting food choices to match nature’s cycles and optimizing nutrition and metabolic health throughout the year.

Spring: Renewal and Light Nutrition

Spring brings fresh greens, lighter proteins, and nutrient-rich animal foods to refresh the body after winter.
✔ Animal-Based Foods: Pasture-raised eggs, wild-caught fish, grass-fed lamb, raw dairy.
✔ Seasonal Produce: Leafy greens, asparagus, radishes, early season berries.
✔ Benefits: Supports digestion, metabolism, and post-winter detox.

Visiting ‘pick-your-own’ farms to gather your own produce can be a fun and educational activity, offering fresh, locally sourced produce while helping children understand the origins of their food.

Summer: Energy, Hydration, and Lean Proteins

Summer means hydrating foods and leaner proteins for energy and endurance.
✔ Animal-Based Foods: Grass-fed beef, poultry, wild seafood, raw cheese.
✔ Seasonal Produce: Watermelon, peaches, cucumbers, tomatoes, summer squash.
✔ Benefits: Hydrates, replenishes electrolytes, and fuels activity.

Fall: Strength and Immunity Support

Fall’s cooling temperatures make it ideal for nutrient-dense, warming foods.
✔ Animal-Based Foods: Wild game, organ meats, pasture-raised pork, grass-fed beef.
✔ Seasonal Produce: Root vegetables, squash, apples, pears, cranberries.
✔ Benefits: Supports immunity, provides slow-burning energy, and preps the body for winter.

Winter: Hearty, Fat-Rich Foods for Warmth

Winter is the time for deep nourishment with energy-dense, warming foods.
✔ Animal-Based Foods: Fatty cuts of beef, lamb, bone broth, wild-caught fatty fish.
✔ Seasonal Produce: Brussels sprouts, kale, cabbage, citrus fruits, root vegetables.
✔ Benefits: Supports joint health, stabilizes blood sugar, and provides sustained energy.

Summary

Eating seasonally means good nutrition, energy balance, and immune function all year round. You align your diet with nature for better health and performance by choosing the right animal-based foods and fresh seasonal produce.

Simple Seasonal Recipes

Eating seasonally doesn’t mean complicated meal prep—it means using fresh, in-season food to create simple, nutrient-dense meals that fuel energy, strength, and recovery. Below are simple recipes for each season, using animal-based nutrition with seasonal produce for optimal flavor and nutrition.

Spring: Pasture-raised lamb with Roasted Asparagus and Herb Butter

Why it works: Spring lamb is rich in iron and B vitamins, asparagus supports digestion and detoxification, and the herb butter enhances fat-soluble vitamin absorption.

Ingredients:
✔ 1 pound pasture-raised lamb chops
✔ 1 bunch asparagus, trimmed
✔ 2 tbsp grass-fed butter
✔ 1 tbsp fresh rosemary, chopped
✔ 1 tbsp fresh thyme, chopped
✔ 2 cloves garlic, minced
✔ Sea salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Season lamb chops with salt, pepper, garlic, and fresh herbs.
3. Heat a skillet over medium-high heat and sear the lamb chops for 2 minutes per side. Transfer to the oven and roast for 8 minutes for medium-rare.
4. Toss asparagus with 1 tbsp melted butter, salt and pepper. Roast in the oven for 10 minutes.
5. Remove lamb from the oven, top with remaining butter, and serve with roasted asparagus.

Summer: Grilled Wild Salmon with Cucumber and Avocado Salad

Why it works: Wild salmon is loaded with omega 3s, and cucumbers and avocados provide hydration and electrolyte balance for hot summer months.

Ingredients:
✔ 2 wild-caught salmon fillets
✔ 1 tbsp olive oil
✔ 1 tbsp lemon juice
✔ 1 tsp smoked paprika
✔ Sea salt and black pepper to taste
✔ 1 cucumber, sliced
✔ 1 avocado, diced
✔ 1 tbsp fresh dill, chopped

Instructions:

1. Preheat the grill to medium-high heat.
2. Rub salmon with olive oil, lemon juice, paprika, salt and pepper.

Fall: Venison Stew with Root Vegetables

Why it works: Venison is rich in protein and iron, while root vegetables provide slow-digesting carbohydrates for sustained energy during cooler months.

Ingredients:
✔ 1 pound venison stew meat, cubed
✔ 2 tbsp tallow or butter
✔ 2 carrots, chopped
✔ 1 parsnip, chopped
✔ 1 onion, diced
✔ 2 cloves garlic, minced
✔ 2 cups bone broth
✔ 1 tsp sea salt
✔ 1/2 tsp black pepper
✔ 1/2 tsp cinnamon
✔ 1 bay leaf

Instructions:

1. Heat tallow or butter in a large pot over medium heat. Sear venison until browned on all sides.
2. Add onions and garlic, and cook until fragrant.
3. Stir in carrots, parsnips, and spices. Pour in bone broth.
4. Bring to a simmer, cover, and cook for 1.5-2 hours until meat is tender.
5. Remove bay leaf and serve warm.

Winter: Bone Broth Braised Short Ribs with Brussels Sprouts

Why it works: Short ribs provide collagen and healthy fats to keep joints strong in colder months, while Brussels sprouts add fiber and essential micronutrients.

Ingredients:
✔ 2 pounds grass-fed short ribs
✔ 2 tbsp ghee or tallow
✔ 1 onion, diced
✔ 2 cloves garlic, minced
✔ 3 cups bone broth
✔ 1 tsp sea salt
✔ 1/2 tsp black pepper
✔ 1 tsp dried thyme
✔ 1/2 pound Brussels sprouts, halved
✔ 1 tbsp apple cider vinegar

Instructions:

1. Preheat oven to 325°F (165°C).
2. Heat ghee in a Dutch oven and sear short ribs on all sides. Remove and set aside.
3. Sauté the onions and garlic until soft. Pour in the bone broth and scrape up browned bits from the pan. 4. Add the short ribs back in and season with salt, pepper, and thyme. Cover and braise for 2.5-3 hours.
4. Toss Brussels sprouts with apple cider vinegar and roast at 400°F (200°C) for 20 minutes.
5. Serve short ribs with roasted Brussels sprouts.

Conclusion: Seasonal Eating 101

Eating seasonally optimizes health, energy, and recovery by providing the most nutritious foods at the right time. Historically, people thrived on animal-based foods as the foundation, with seasonal produce as a supplement.

By eating seasonally, you:
✔ Get more nutrients from peak-freshness foods.
✔ Support hormone balance and metabolism naturally.
✔ Improve energy and recovery with seasonally appropriate fuel.
✔ Save money by buying abundant, in-season produce.
✔ Strengthen local farms and businesses for fresher, sustainable food.

Modern conveniences provide year-round food, but that doesn’t mean it’s the best. Seasonal eating nourishes, strengthens, and fuels performance.

Now, visit your local farmers market, check a seasonal food guide, and start building meals with fresh, local food. Your body will thank you.

And that’s it… have a great day!

Frequently Asked Questions

What is seasonal eating?

Seasonal eating means eating fruits and vegetables that are in season and locally available, so they’re at their freshest and most nutritious. It’s good for you and good for local agriculture.

Why is seasonal produce more nutritious?

Seasonal produce is more nutritious because it’s harvested at peak ripeness, so it has more vitamins and minerals. That makes it way more nutritious than out-of-season alternatives.

How does seasonal eating help the environment?

Seasonal eating helps the environment by reducing the need for long-distance transport, so less greenhouse gas emissions, and by supporting sustainable agriculture that enhances resource cycling. It’s good for the planet.

How do I find out what’s in season in my area?

To find out what’s in season in your area, check seasonal food guides that list produce for your region. That’ll help you make informed choices about fresh fruits and veggies. Freeze, can, or dry.