For the past few weeks, the number one complaint I’ve seen in the clinic has been a lack of energy. When a major complaint seems to be spread across my patients as a whole, I often wonder if there’s a bigger culprit at play.
From a Chinese medicine perspective, this shift is not just psychological — it’s deeply energetic. Autumn marks a turning point in nature’s cycle, and our bodies respond in kind.
As summer fades and the air turns crisp, many people notice their energy waning. You might feel a little slower, more introspective, or crave cozy foods instead of salads and smoothies.
According to Healing with Whole Foods by Paul Pitchford, which is one of my favorite books, when we live in harmony with the seasons, our energy stays balanced and resilient. When we resist those natural rhythms — by eating, working, or living as if it were still summer — we can feel drained, ungrounded, or emotionally heavy.
Autumn and the Metal Element: The Energy of Refinement
In Traditional Chinese Medicine, each season is associated with one of the Five Elements: Wood, Fire, Earth, Metal, and Water. Autumn corresponds to Metal, which governs the Lungs and Large Intestine.
Metal represents qualities of clarity, purity, and letting go — much like how trees release their leaves. It’s a time to shed what no longer serves us, refine what remains, and prepare for the quiet, reflective stillness of winter.
Pitchford writes that autumn’s natural energy is contracting and inward-moving. Nature draws its energy down into the roots; animals gather and store; daylight decreases. Likewise, our own energy begins to turn inward, favoring rest, reflection, and nourishment.
When we push against that shift — staying overly busy or eating light, cooling foods suited for summer — we can deplete our reserves and feel our vitality wane.
The Lung and Large Intestine: Breathing In and Letting Go
The Lungs in Chinese medicine are called the “tender organ” because they’re easily affected by environmental changes — dryness, cold, and wind, all common in autumn. They govern Qi (vital energy) and respiration, taking in what is pure and releasing what is unnecessary.
When Lung Qi is weak or imbalanced, symptoms can include:
- Fatigue or low energy
- Sadness, grief, or melancholy (the emotion of the Metal element)
- Dry skin, throat, or cough
- A tendency to catch colds easily
The Large Intestine, paired with the Lungs, governs physical and emotional elimination. If this system becomes sluggish, we may hold on — to waste, old patterns, or unresolved emotions. As Pitchford notes, this process of “letting go” is essential to maintaining balance and vitality as the seasons turn.
Why Energy Feels Lower in the Fall
From a Chinese medicine viewpoint, fall’s energy is about contraction and conservation. The expansive, outward energy of summer (Fire element) naturally gives way to an inward, restorative mode.
Here are several reasons you might feel your energy dip during this time:
- Natural contraction of Qi – The body’s vital energy draws inward to prepare for winter, reducing outward expression and physical activity.
- Dryness – Autumn is the driest season, and excessive dryness can injure Lung Qi, leading to tiredness and shallow breathing.
- Emotional processing – The Metal element governs grief and release. As we “let go,” emotional fatigue can surface.
- Resistance to slowing down – Continuing summer’s pace — busy schedules, late nights, raw or cooling foods — works against the body’s natural rhythm.
Pitchford emphasizes that energy naturally fluctuates with the seasons, and fall invites rest, not resistance. When we adapt to that slower rhythm, our Qi strengthens and flows more smoothly.
Supporting Fall Energy Through Acupuncture
Acupuncture can be an excellent way to harmonize the body with the season’s energy. Treatments in autumn often focus on:
- Strengthening Lung and Large Intestine Qi
- Moistening dryness (helping skin, sinuses, and respiration)
- Boosting immunity against seasonal colds and flus
- Easing emotional heaviness or grief
- Balancing Yin and Yang as the body turns inward
Patients frequently report feeling clearer, calmer, and more grounded after acupuncture in the fall. By aligning your body’s internal rhythm with the season’s natural contraction, acupuncture helps maintain vitality and balance through the darker months.
Wisdom from Healing with Whole Foods: Nourishing the Metal Element
Paul Pitchford’s Healing with Whole Foods blends modern nutrition with Chinese dietary theory. He explains that each season calls for specific foods and cooking methods that help the body adapt.
For autumn, Pitchford recommends foods that moisten dryness, support the Lungs, and aid elimination through the Large Intestine.
Here are key principles and examples drawn from his seasonal guidance:
1. Moistening and Nourishing Foods
Dryness is the chief challenge of fall. To protect the Lungs and skin, include:
- Pears (especially steamed or baked)
- Sesame seeds or sesame oil
- Almonds, lotus root, and white mushrooms
- Honey, seaweed, and miso soups
- Shellfish and root vegetables (nourishing and grounding)
2. Adjusting Flavors with the Season
Pitchford explains that the sour flavor supports contraction and helps preserve Qi, while bitter and salty flavors assist the body’s inward movement as autumn progresses.
- Early autumn: enjoy light sour foods like vinegar, sauerkraut, or citrus.
- Later autumn: incorporate more bitter greens and sea vegetables.
3. Shift Cooking Styles
Move away from raw and cold foods toward lightly cooked, baked, or roasted dishes that warm and center the body. Soups and stews become ideal for conserving Qi.
4. Simplify and Let Go
Pitchford often reminds readers that food is a teacher of balance — autumn is a time for simplicity. Declutter your diet (and your life) by releasing excess stimulation, caffeine, or processed foods that scatter Qi.
Fall Lifestyle Practices for Energy and Balance
In addition to acupuncture and diet, consider these simple habits to support your seasonal energy:
- Breathe deeply. The Lungs thrive on clean air and conscious breathing. Try slow, mindful breaths in nature.
- Hydrate and humidify. Dry indoor air can sap energy; use a humidifier or keep a bowl of water near heating vents.
- Sleep a little more. The body naturally needs extra rest as daylight decreases.
- Organize and release. Fall is the ideal time to let go of clutter — physical or emotional.
- Move mindfully. Gentle movement like qigong, tai chi, or walking outdoors nourishes the Lungs and keeps Qi flowing.
In Essence
Feeling a dip in energy during the fall isn’t a flaw — it’s a seasonal signal. According to both Traditional Chinese Medicine and Paul Pitchford’s Healing with Whole Foods, the key is to embrace the inward movement of autumn: slow down, simplify, and nourish deeply.
By syncing your habits, diet, and mindset with the rhythm of nature, your energy will not only stabilize — it will grow stronger and more sustainable through the winter ahead.
If you’re feeling depleted or “out of sync” this season, acupuncture and mindful nourishment can help you restore balance and reconnect with the natural flow of Qi that sustains your vitality year-round.