Time flies – it seems like just yesterday it was summer with holidays by the sea, barbecues in the garden with family and friends – but now the cooler season is slowly but surely approaching. To help you get through the changeable autumn weather, we've put together a few practical health tips for you. Because health is more than just skincare: nutrition, sleep, exercise, and social connections – it's all interconnected. Marrow Glow stands for a holistic approach: away from chemicals and an unhealthy lifestyle, towards genuine naturalness.
1. The sun and vitamin D
September still gives us some sunshine, but in October it gradually and noticeably gets darker. Not only do the trees stop photosynthesizing and their leaves change color – we humans can no longer use sunlight to produce vitamin D either.
Vitamin D is actually a hormone and acts like a switch in the body: it regulates over 2000 genes – from the immune system to bone metabolism. Without vitamin D, many processes become unbalanced.
In autumn, we therefore rely on obtaining vitamin D through our diet. Vitamin D is found almost exclusively in animal products – especially in fatty fish such as herring, mackerel, and salmon. However, it's best to choose wild-caught fish, as it's healthier than farmed fish. While organic salmon are fed approved feed containing soy or corn according to EU organic regulations, this is by no means representative of their natural diet in the sea. High-fat dairy products like butter, cream, and cheese, as well as the fatty meat of pasture-raised animals, also contain vitamin D, since the animals themselves produce vitamin D through sun exposure and store it in their fat. Therefore, eat primarily fatty meat and avoid lean meat. High-quality supplements can also be beneficial. Our Tallow skin cream and Tallow soap, which are additionally enriched with marrow, also provide the skin with valuable nutrients – including small amounts of vitamin D.
2. Nutrition – Marrow and Cheese instead of Mac 'n' Cheese
A balanced diet is crucial. However, while the German Nutrition Society has been steadily reducing meat in its dietary model for decades, we still consider it a central component. Meat contains everything the body needs: proteins, fats, vitamins, minerals, and trace elements. It is a complete food because it comes from a complete organism.
Bone marrow is also particularly valuable. It's where the animals' immune cells are formed – a true superfood for our immune system. It's rich in fat-soluble vitamins like A, E, and K, provides high-quality fatty acids, and ensures a pleasant feeling of fullness, especially during the winter months. Bone marrow is, in a sense, skincare from within: it supplies the body with the same nutrients that our skin needs from the outside. That's precisely why we enrich our Tallow skin cream and our Tallow soap with marrow – for holistic care that works both inside and out.
And the best part: bone marrow is also incredibly easy to prepare. You can find numerous recipes, but often it's enough to gently warm the marrow bones in the oven, sprinkle some Parmesan cheese on top, and eat it straight away – marrow and cheese instead of mac 'n' cheese. You can find more animal-based recipes on the Carnitarian Recipes page .
3. Exercise, sauna and cold baths
Not too much and not too little – moderation is key. Competitive sports can be just as unhealthy as a lack of exercise. Find something you enjoy: dancing, boxing, football, golf, or climbing. In winter, a bouldering gym is also a good option – challenging, but accessible.
Sauna is a classic winter activity. It stimulates detoxification and helps you sweat profusely. However, extreme heat above 100 degrees Celsius can also be stressful for the skin. Many people tolerate milder saunas or steam baths at 50–60 degrees Celsius much better. Alternating between sauna sessions and cold plunges can further invigorate body and mind.
4. Sleep and Circadian Rhythm
Sleep is often underestimated. After a short or restless night, you immediately notice how your performance drops. For restful sleep, the following applies:
Reduce artificial light two hours before bedtime.
No late meals or alcohol, no caffeine in the evening.
No screens without a blue light filter in the evening – blue light keeps the brain in day mode, inhibits melatonin and shifts the internal clock.
Sleep on natural materials: linen or cotton instead of synthetic bedding. This is because chemicals from synthetic fibers can leach into the skin when you sweat.
Absolute darkness and silence promote deep sleep phases – so use blinds or a sleep mask, turn off your mobile phone, and preferably use a battery-operated alarm clock.
5. Social contacts
Social connection is just as important as nutrition and exercise. Studies show that close friendships and family extend life by an average of five to ten years. Social media can connect people, but it can also make them lonely. Use it consciously as a tool. Real life is more important: organize get-togethers, invite friends over, and connect with others through clubs or church. Health doesn't come in isolation—it thrives on community.
Have a great start to autumn with our 15% autumn discount
Autumn health means holistic well-being: sunshine and vitamin D, nutrient-rich animal-based foods, exercise and regeneration, good sleep, and genuine social connections. Our vision of skincare aligns perfectly with this: with Tallow and Marrow, purist, nutrient-rich, and free from unnecessary chemicals. Together with you, we want to embark on this path to a healthier future – not just strengthening the skin, but the body and mind as a whole. Marrow Glow is by your side, providing natural support for greater health, inside and out.
With that in mind: enjoy autumn! Perhaps with a walk in the woods, a last barbecue, or a sauna session – whatever feels good to you.
Have a wonderful time during this colorful autumn season and stay healthy.
Your Marrow Glow Team
PS: To kick off autumn, we'd like to give something back to you.
Use the code HERBST15 to get 15% off all products in our shop.
This is our way of thanking you – for accompanying and supporting us as a young startup and for being part of the natural cosmetics revolution with us. Away from plant oils and chemical additives that no one needs and that ultimately only make us sick – towards our vision: 100% pasture-derived skincare.