Summer Reset: Why July is the Best Time to Take Control of Your Health
If January is for resolutions, July is for reinvention.
There’s something magical about the middle of summer. The days are long, the sun is warm, and nature is in full bloom. Whether you’re reading this with sandy feet under a striped umbrella or sipping coffee on your porch at sunrise, July offers something rare in our busy lives: a natural pause. A reset.
As a functional medicine physician, I see July not just as the heart of summer, but as a prime opportunity to refocus on your health – not in a restrictive, no-fun kind of way, but with a mindset of renewal. If you’ve been thinking about finally making your health a priority, July is the perfect time to start.
Let’s talk about how to turn this season into your personal health reboot – and why doing so now could change the course of your year (and life).
Why wait? Prevention is power
We live in a world where most people only react to health problems once they appear. But what if we flipped that script? What if we stopped waiting for the “bad labs” or the diagnosis – and started optimizing before things go wrong?
Functional medicine is built on that exact philosophy. It’s about getting upstream – identifying root causes before they spiral into chronic disease. Think of it as health by design, not by default.
And July, with its slower rhythms and sunnier outlook, is the ideal time to start designing that future.
The summer advantage: Nature wants you well
So what makes July uniquely suited to a health reset? For starters:
Fresh, local produce is in abundance. From blueberries and tomatoes to leafy greens and hydrating watermelon, nature provides a colorful pharmacy of antioxidants, vitamins, and fiber that support every system in your body.
Longer daylight hours naturally help regulate your circadian rhythm and improve sleep quality – especially if you get morning sun exposure.
Warmer temperatures encourage movement. A beach walk, a paddleboard session, or even a neighborhood stroll after dinner become easier (and more enjoyable) when the weather’s on your side.
Vacations and slower schedules create more space to think deeply, reflect on habits, and introduce healthier routines without the stress of back-to-school or year-end obligations.
Your midyear health inventory
Most people do some kind of spring cleaning for their home – why not your health?
Here are five key areas I recommend evaluating during your summer reset:
Gut health: Your inner ecosystem
Your gut does more than digest food – it influences immunity, mood, hormone balance, and inflammation. If you regularly feel bloated, tired, or experience brain fog, your gut may be trying to tell you something.
One often-overlooked issue? Parasites. Many people assume parasites only happen from exotic travel, but they’re surprisingly common – especially in summer months, when we’re eating raw fruits and vegetables, swimming in lakes or oceans, or traveling internationally. Parasites like Blastocystis hominis, Giardia, or Entamoeba histolytica can inflame the gut lining, cause nutrient malabsorption, and trigger symptoms like gas, diarrhea, skin issues, or even mood swings.
Unfortunately, many conventional tests miss them. Functional stool testing using DNA analysis (like the GI-MAP or Genova testing) can reveal infections that often go undetected for years. If you’ve returned from a trip and can’t shake the digestive issues or feel “off” in ways that don’t add up – this may be worth exploring.
A simple way to support gut health this month:
Eat more fermented foods (sauerkraut, plain yogurt, kefir)
Hydrate with lemon water
And remember: test, don’t guess. If your gut has been whispering—or shouting—it’s time to listen.
Inflammation
Low-grade, chronic inflammation is at the core of most chronic diseases – from heart disease and diabetes to autoimmune conditions. You may not feel “sick,” but if you wake up stiff, have stubborn weight gain, or feel generally “off,” inflammation may be simmering beneath the surface.
Try this: Cut back on added sugars and ultra-processed snacks (often a hidden source of inflammation), and load your plate with colorful produce. Blueberries, turmeric, wild salmon, and olive oil are all powerful anti-inflammatories.
Sleep and Circadian Rhythm
Good sleep isn’t a luxury – it’s a biological requirement. Sleep is when your body repairs, your brain detoxifies, and your hormones rebalance.
Summer sun can be your ally here. Aim for 10 minutes of natural light within an hour of waking – it helps regulate melatonin, your sleep hormone. And try to shut down screens 60–90 minutes before bed for deeper, more restorative sleep.
Hormone Balance
For both men and women, hormone fluctuations can significantly affect energy, weight, mood, libido, and metabolism – especially after age 35. And it’s not “just aging” – it’s often a correctable imbalance.
A functional medicine evaluation can assess your thyroid, cortisol, sex hormones, insulin sensitivity, and more. You don’t have to “power through” fatigue or mood swings—there are ways to optimize and thrive.
Stress and Nervous System Health
Let’s be honest – stress levels have been at an all-time high in recent years. Even during vacations, many people find it hard to turn off.
This July, build in recovery. Whether it’s meditation on the beach, five minutes of deep breathing in the morning, or a long walk without your phone, your nervous system needs moments of calm. These aren’t luxuries – they’re foundational to your well-being.
A real story: The July that changed everything
One of my patients – we’ll call her Lisa – was a busy professional in her early 50s who always put everyone else first. Every year, she would say, “I’ll take care of my health in the fall, when things calm down.” But that calm never came.
Last July, something shifted. She was on vacation and realized how exhausted and inflamed she felt, even while resting. She booked an appointment, did a full functional medicine workup, and we uncovered hidden insulin resistance, micronutrient deficiencies, and hormonal imbalances.
Now, a year later, she’s down 20 pounds, off two medications, and says she feels 10 years younger. Her only regret? Not starting sooner.
Your July health reset plan
If this has you thinking, “OK, I’m ready,” here’s a simple plan to get started this summer:
1. Begin the Morning Right
Hydrate before coffee (16 ounces of water with lemon)
Get 10 minutes of natural light exposure
Eat a protein-rich breakfast (skip the sugary cereals!)
2. Eat the Rainbow
Aim for 5+ cups of vegetables per day
Include healthy fats (avocado, nuts, olive oil)
Limit added sugar and alcohol to 2–3x/week
3. Move Your Body
20 minutes daily: walk, swim, dance, or do yoga
Bonus: strength training 2x/week for metabolism and bone health
4. Sleep Like You Mean It
Screen-free wind-down routine
Cool, dark bedroom
Consistent bedtime (even in summer!)
5. Test, Don’t Guess
Consider functional medicine testing for:
Gut health (microbiome, digestion markers)
Inflammation (hs-CRP, homocysteine)
Hormones (thyroid, cortisol, estrogen/testosterone)
Nutrient levels (B12, D, magnesium, omega-3s)
Final thoughts: Be your own health advocate
There’s no better investment than your health. And there’s no better time than now. Don’t wait for the “back-to-school” energy of fall or the overwhelm of January to roll around. July is your moment to get curious, get clear, and get committed.
You don’t have to do everything perfectly. Just start. A few consistent steps taken this summer can set the stage for a healthier, more vibrant future.
And if you need support, that’s what we’re here for at The Anti-Aging & Longevity Center of Philadelphia.
Here’s to a summer of reset, renewal, and radiant health!
Dr. Seema Bonney is the founder and medical director of the Anti-Aging & Longevity Center of Philadelphia. She specializes in functional medicine, preventive care, and root-cause healing. To learn more or schedule a consultation, visit wellness-doctors.com or call 484-222-0369. Follow her on Instagram @seemabonneymd for more health tips.
