Host a Serotonin Supper: Nourish, Connect & Boost Your Mood This Fall

As we step fully into the fall season, the days are getting shorter, and our bodies crave a reset through nourishing foods and grounding practices to boost vitality come winter. With less daylight, you may feel sluggish without the extra hours of sunlight to support serotonin and boost energy levels. However, there are still ways to support the steady joy chemical and leave you feeling calm, balanced, and restored all season long. 

What Is Serotonin & Why It Matters

Serotonin is a neurotransmitter and hormone responsible for maintaining balance within the body. It regulates your mood, supports digestion, promotes more restful sleep, and contributes to overall well-being. Unlike dopamine—which offers a short-term burst of energy through the body’s natural reward system—serotonin is in it for the long haul, helping the body experience more long-term balance, rather than temporary vitality. 

Since serotonin is linked to the body’s internal clock (aka, the circadian rhythm), sunlight is one of the easiest ways to regulate serotonin levels. However, the shorter days and gloomy weather of fall and winter ask us to spark our own joy and fuel our bodies through red light therapy, sauna sessions, nourishing foods, and meaningful connections. 

Host Your Own Serotonin Supper 

This season is all about gathering, celebration, and connection—a trifecta that can have lasting impacts on serotonin levels. With this in mind, curating an intentional evening with nourishing foods, a cozy ambiance, grounding rituals, and meaningful connections is one of the best ways to boost not only your own serotonin levels but also those of your community. 

A serotonin supper is akin to an at-home retreat, where you set the table for soulful conversations and nourishing bites, while also offering activations for your loved ones to experience and leave feeling full from more than the food. Here’s how to transform these rituals into a retreat. 

1. Mood

Dim the lights, light a few candles, and create a warm, inviting atmosphere. For a touch of wellness luxury, roll out the HigherDOSE PEMF Go Mat—perfect for guests to lounge or stretch on before and after dinner to help the body recharge.

2. Ambiance

Take your ambiance to the next level with soft lighting and wellness décor. Hang the HigherDOSE Red Light Mat in the background to create a functional yet aesthetically pleasing glow that guests can enjoy up close or from afar.

3. Conversation

Encourage reflection and connection through thoughtful conversation prompts. Consider placing a small crystal at each table setting and let your guests choose their seat based on the one that calls to them—or include a card with a reflective question for moments of quiet pause.

4. Activities

Infuse your evening with simple, retreat-style activities: breathwork between courses, a short journaling session, or even sketching prompts to inspire creativity and calm.

Menu Inspiration: Foods to Boost Serotonin Naturally 

There’s a reason so many fall meals (hello, Thanksgiving!) all have a seasonal focus. Eating seasonally can naturally support vitality, since seasonal produce has higher nutritional content.  When planning your menu, consider cooked Ayurvedic foods that support grounding and warming sensations. For grounding energy, add root vegetables, lentils, and squash to your plates. Additionally, to increase serotonin, foods such as turkey, eggs, and seeds contain tryptophan, a precursor to serotonin. Encourage those warm and cozy vibes by providing guests with herbal teas, cacao, and turmeric lattes. 

Go deeper in your menu planning by considering the foods that pair well before and after red light therapy, which can boost results and serotonin synergy. The best seasonal foods for before a red light therapy session include lettuce, celery, bell peppers, and cauliflower. After a red light therapy session, consume foods such as dark chocolate, broccoli, mushrooms, pomegranate juice, ginger, turmeric, green tea, and olive oil. 

Whether you’re concerned about cold and flu season or are looking for creative ways to connect and create more serotonin support in the cooler, darker months, a serotonin supper is a ritual you can tap into throughout the season, whether it’s a meal at home with your family or a night in with your friends. Some additional ways to boost serotonin this season include regular exercise, meditation, yoga, at least 7 to 9 hours of sleep, and connecting with friends through activities—be it a serotonin supper, game night, or long walks together. 

In a season that asks us to turn inward, the Serotonin Supper reminds us that joy is something we can create intentionally—through warmth, nourishment, and connection.