Now, I spend a lot of money on wellness; it’s part of my job (or that’s what I tell myself). I love my supplements, I love a fancy matcha, and I will absolutely spend money on a lymphatic massage.

But lately I’ve been reflecting on the things in my routine that actually make a difference. And the best routines cost nothing.

I think I really realized this when I traveled to Guethary, France, three years ago. I wasn’t working out there, I wasn’t dieting - I was walking everywhere, eating fresh food, sitting and talking to friends and strangers, resting, spending time journaling and reflecting… and I remember thinking, why do I feel so fucking good?

There wasn’t really anything to buy, only life to be lived.

We’re always sold a better routine, a better supplement, an expensive workout class, etc. The things that make the biggest difference are the ones rooted in simplicity.

It’s not really groundbreaking, and that’s the point.

So here’s my $0 wellness routine, the rituals I come back to when I want to actually feel better without ordering another thing from Amazon.

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1. Morning sunlight before I go on my phone

The sun is one of your highest-leverage tools.

Before I scroll on my phone through emails and Instagram, I go outside. All you need is 5-10 minutes, sitting with a lemon water, or just regulating to being awake. AM light helps set your circadian rhythm and hormones, but for me, it feels like a little ritual to fully awaken my mind and body.

I have a theory that scrolling on our phones too early, before we’re even fully awake, sets us up for a nervous system rollercoaster day. Almost like starting the day with a glucose spike sets our blood sugar on a rollercoaster.

I don’t have any science to back up this theory, but I know that I feel way different when I wake up to the sun vs a bunch of IG stories.

If you’re up before sunrise, just get outside once the sun is up.

2. Open every window

I love doing this first thing in the am, even if it’s chilly out.

A few minutes of fresh air moving through the home changes the entire energy. It’s like you’re waking up your apartment. Letting the stagnant air out and fresh new air in. You can do this before you go to bed too!

3. Eat a meal outside

If you have the privilege of enjoying some food in nature, I recommend taking advantage of it. Lunch on a bench, dinner on the balcony, coffee on the steps.

We’ve become so used to eating in front of a screen that just eating or sitting outside feels like a luxury. Not having to scroll, answer an email - just you, your thoughts, nature, and some yummy food. Somehow it elevates the experience - romanticizes it.

Maybe part of wellness is just making your actual life feel nice to live.

4. A walk with absolutely no purpose

I have a newfound love for not aiming for a specific step count - 8k, 10k, 15k… how about however many I feel like k?

I have been tracking and monitoring my steps for years - how many steps, how far, should I try trekking, am I in zone 2? I’m just over it, so I’m just walking when I feel like it. Sometimes with Sade playing, sometimes talking to my mom, sometimes because I feel bloated after a meal. I just try to listen to what my body needs.

If you live in a walkable city, I’m jealous - if I were you, I’d go people-watching.

Movement doesn’t always have to be exercise. A walk doesn't have to accomplish anything. You don't have to burn a certain number of calories, close a ring or make it more efficient. You can literally just go for a walk.

5. Get in the ocean… or get on the ground

If you are by the ocean or an open body of water, you must take advantage of it. Swim, float, get your hair wet, get your feet in the ground. I always feel like I’m actually living when I take a bit of time to go in the water.

If you don’t have the ocean, don’t worry - a patch of grass or dirt will do. Just let your skin touch the earth. Sit under a tree, breathe in the fresh air.

A grounding mat would cost you $1000, but fortunately, the actual ground remains free ;).

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6. Stretch on the floor while watching a show

If I am watching a show anyways, why not get a little mobility in?

I spent 16 years dancing ballet, and one of the greatest tools I learned was how to roll out my muscles. All you need is a tennis ball, a rolling pin, or any semi-soft round tool and a “rolling out routine” YouTube video. It prevented all the dancers from getting injured.

Pairing your stretching/rolling out with a show feels less like something you have to do and more like something you want to do. Half the time I forget that I’m even stretching because something is happening with Olivia and the President on Scandal.

A little goes a long way - especially when you’re consistent.

7. Lie in the sun for a few minutes

The sun is one of your greatest tools!

A few minutes in the sun can change your entire day. If I am feeling overwhelmed with work or stuck, I’ll go outside without my phone and let the sun hit my skin, especially during these warmer months.

I am not telling you to sit in the sun uncovered for hours at dangerous UV levels. Be mindful. This is about 5 minutes to reset your day and your mood.

This ritual forces you to pause for a moment, getting out of the work or out of your routine and just being for a few moments.

8. Go outside at sunset

This is free red-light therapy.

The red light that the sun produces during a sunset is doing more for you than you think. Sunset light has more red and near-infrared wavelengths than midday light because the sun is lower on the horizon and its light travels through more of the atmosphere. Also, you are signaling your circadian rhythm and giving your body another cue that the day is winding down

I love going for a walk in the evening, even if it’s just 10 minutes. It’s calming and gets me away from the artificial light and my phone.

Watching the sunset isn’t the same as a $400 red-light panel, but it is a great free option to support your body.

9. Dance around my house

In my pursuit to add a bit of whimsy back into my life, I’ve found that a few minutes of dancing is one of the best ways to interrupt your day and shift your mood. Put on a few songs while you’re making dinner, tidying up, or getting ready and just move your body a bit.

I think we've optimized movement a bit too much. Sometimes I don't want my movement to build muscle or improve my VO2 max. I just want it to make me feel hot and alive.

It doesn’t need to be a workout. Please do not track it on your Apple Watch. Let it be a ritual between you, your femininity, and maybe a close friend.

10. Go to bed when I’m tired

Embarrassingly obvious, and yet.

You know that first wave of oh my god, I could fall asleep right now? I’ve become really good at ignoring it. Suddenly, I need to research something, or watch one more episode, or plan out my entire rebrand. Then it’s 11:47 p.m., and I’m wide awake, and I have an entirely new routine planned, which is odd because I am sacrificing sleep to research how to improve my health.

So I’m really trying to actually go to bed when I feel tired. Not when everything’s finished. When my body says goodnight.

None of these are sexy. All of these are sexy and beautiful, and let you romanticize connecting back with yourself without having to spend another $100.

Maybe that’s why I like them, and maybe why you’ll like them too.

Maybe that's what I was feeling in France three years ago. I wasn't thinking about wellness all day. I was walking, eating good food, sitting outside, talking to people, resting when I was tired… I wasn't trying so hard to be well. I was just living well.

Maybe wellness doesn’t always need to look like adding something else to your routine.

Maybe sometimes it looks like putting your phone down, opening the windows, getting on the ground, dancing around your kitchen, and going to bed.

That’s my $0 routine. Pick one and try it tomorrow before you touch your phone, and tell me in the comments which one.

Saving money and aura points

- Bearenger

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There are so many little things I’ve found over the years that make my period significantly more comfortable. Nothing revolutionary, just things I reach for every month and wish I had started using sooner.

Consider this my little period survival kit…

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1. A Heating Pad

Starting with the obvious because I don’t know how I survived periods without one.

The second I start feeling cramps, the heating pad comes out. I usually put it across my lower stomach, but if I’m getting that ache through my back, I’ll move it there too.

And this isn’t just a comfort thing - heat can actually help relax the muscles and ease menstrual cramps.

Get a big one. The tiny heating pads are not invited. Bonus points if it’s cute like this bear heating pad.

2. Organic Cotton Pads

I’ve become very picky about period products, especially because everything already feels a little more sensitive down there during my period.

I personally prefer organic cotton pads without added fragrance. They’re simple, comfortable, and I just feel better about having fewer unnecessary extras against my skin for hours at a time.

Real Organic Cotton Pads, Cora pads

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3. Red Light

A slightly extra addition to the period routine, but I already own a red light, so obviously I’m going to use it.

I’ll lie in front of it with my lower stomach exposed for 10–20 minutes, usually while I’m reading or scrolling on my phone.

Red and near-infrared light are being studied for things like pain and inflammation, although research specifically for period cramps is still pretty limited. For me, it’s less “this is curing my cramps” and more another tool that feels really good when my body is achy and I want to slow down.

BonCharge Mini Red Light Panel - Use code BEARENGER to save

4. Raspberry Leaf + Ginger Tea

Tea is always part of my period routine. I usually reach for raspberry leaf tea, which has traditionally been used for menstrual and uterine support, or ginger tea when I’m feeling extra crampy or nauseous.

Ginger is probably my favorite of the two when I’m not feeling great because it has some research behind it for both nausea and menstrual discomfort. Raspberry leaf is more of a cozy period ritual for me - the research isn’t as strong, but I love having something warm to sip on when I’m crampy.

Steep the two together with a little honey. Use your favorite mug. We’re making the best of the situation.

5. OLIPOP Ginger Ale + Simple Crackers

Hear me out.

When my cramps get really bad, the pain can make me super nauseous, and eating is usually the last thing I want to do. My go-to is an OLIPOP Ginger Ale over ice with some really simple, plain crackers.

Ginger can be helpful for nausea, and the crackers give me something bland and easy to get down when a full meal sounds terrible. Once the cramps calm down and the nausea passes, I can usually eat something more substantial.

It’s such a simple combo, but I swear there’s something about cold ginger ale and crackers when you feel like absolute shit that just hits.

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6. Magnesium

This is actually something I prefer taking consistently instead of only pulling it out once my period starts.

Magnesium plays a role in normal muscle and nerve function, and there’s some evidence that it may be helpful for PMS and menstrual discomfort.

I usually take mine at night, which also makes it an easy part of my nighttime routine.

One thing I would pay attention to is the form and dose because magnesium can absolutely send you running to the bathroom if you overdo it. More is not better here.

Cymbiotika Magnesium

7. Cramp Bark

Possibly the most niche thing on this list: cramp bark.

And yes, that is literally what it’s called.

It’s an herb traditionally used for menstrual cramps and muscle spasms. The modern research on it is still pretty limited, so this falls more into my herbal toolbox category than something I would tell you is clinically proven to get rid of cramps.

But it’s one of those things I like to have around, especially since I prefer having a few different options depending on how I’m feeling that month.

As with any herb or supplement, check for medication interactions and whether it’s appropriate for you before trying it.

Make Yourself a Period Basket

Don’t wait until you’re cramping and annoyed to realize you’re out of pads and have no tea in the house.

Put all of this stuff in one little basket or drawer: your pads, cramp bark, magnesium, raspberry leaf tea, whatever else you personally love. Keep your heating pad nearby. Throw in some dark chocolate while you’re at it.

Then, when your period comes, everything is already there.

Periods aren’t always fun, but I’ve stopped acting like I need to pretend mine isn’t happening. If my body wants a heating pad, a giant cup of tea, ginger ale, and an early night, that’s probably what we’re doing.

And one important note: if your period pain is severe enough that it’s regularly interfering with your life, don’t just keep adding things to your period basket and assume you have to deal with it. That’s something worth talking to your doctor about.

Managing my periods,

- Bearenger 🫶

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My favorite snack plates have a little bit of everything: protein, something fresh, something crunchy, something savory, and something sweet. There are no real rules here. The whole point is to open your fridge, grab a handful of things that sound good, and make yourself a plate.

These are three combinations I’ve been loving lately, plus my little formula for building your own.

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Snack Plate No. 1

This one is the perfect sweet + salty situation. You get protein from the eggs and cheese, crunch from the cucumber and crackers, and just enough sweetness from the apple, chocolate pretzels, and dates.

• Soft-boiled eggs

• Mini cucumber

• Cubed raw cheddar

• Simple Mills seed crackers

• Honeycrisp apple

• UNREAL dark chocolate pretzels

• Dates stuffed with peanut butter

Snack Plate No. 2

This one feels a little more like a mini lunch. The cream cheese-stuffed peppers are SO good and take about two minutes to make.

• Mini peppers stuffed with Good Culture cream cheese + salt and pepper

• Cherries

• Simple Mills parmesan crackers

• Grillo’s pickles

• Organic Valley raw cheddar, cubed

• Beef prosciutto

• Blackberries

• Natural Delights Medjool dates stuffed with Santa Cruz Organic peanut butter

Snack Plate No. 3

If you love the combination of sweet, spicy, salty, and creamy, make this one immediately. The cottage cheese with honey and red pepper flakes might be my favorite part.

• Soft-boiled eggs

• Organic grapes

• Cubed parmesan

• Cucumber

• Wasa sourdough crackers

• Good Culture cottage cheese

• Honey + red pepper flakes

• Kiwi

• UNREAL chocolate-covered pretzels

• Medjool dates stuffed with peanut butter

Mini Guide to Building the Perfect Snack Plate

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Blueberry Lemon Nature’s Gatorade 🫐🍋

Ingredients

• Blueberries, muddled

• Coconut water

• Juice of ½–1 lemon

• Pinch of sea salt

• Raw honey, to taste

Directions

1. Add the muddled blueberries to a glass.

2. Pour in the coconut water.

3. Stir in the lemon juice, honey, and a pinch of sea salt.

4. Mix well and serve over ice.

The Best Snack Plate 🧀🥒🍎

What You’ll Need

• Soft-boiled eggs

• Mini cucumber

• Cubed raw cheddar

• Seed crackers

• Honeycrisp apple

• Dark chocolate pretzels

• Dates stuffed with peanut butter

Directions

Arrange everything on a plate and enjoy a balanced snack filled with protein, healthy fats, fiber, and something sweet. Perfect for an afternoon pick-me-up or an easy lunch.

Green Goddess Sandwich 🥒🥑

Ingredients

• 2 slices sourdough

• Mustard

• Sliced cucumber

• ½ avocado

• Turkey slices

• Sprouts

• Freshly shredded Parmesan

• Red pepper flakes (optional)

Directions

1. Toast the sourdough if desired.

2. Spread mustard on one slice and mash the avocado onto the other.

3. Layer with turkey, cucumber, sprouts, and Parmesan.

4. Sprinkle with red pepper flakes if using.

5. Slice in half and enjoy.

Favorite Breakfast Plate 🍳🫐

Banana Pancakes Ingredients

• 1 ripe banana

• 1 egg

• 1 tbsp Greek yogurt

• Splash of vanilla extract

• 2 tbsp gluten-free flour

• Raspberry jam

Directions

1. Mash the banana until smooth.

2. Mix in the egg, yogurt, and vanilla.

3. Stir in the flour until a batter forms.

4. Cook small pancakes on a greased skillet over medium-low heat, flipping once bubbles appear.

5. Serve with raspberry jam.

Jammy Eggs Ingredients

• 2 eggs

Directions

1. Bring a pot of water to a boil.

2. Carefully lower in the eggs and cook for 7½ minutes.

3. Transfer to an ice bath for 2 minutes.

4. Peel, slice, and season.

Serve With

• Chicken breakfast sausage

• Fresh blueberries

• Drizzle of raw honey

• Sprinkle of bee pollen

Mango Chocolate Yogurt Bites 🥭🍫

Ingredients

• 2 cups finely chopped mango

• 1 cup Greek yogurt or coconut yogurt

• Melted dark chocolate

• Flaky sea salt (optional)

Directions

1. Mix the mango and yogurt together.

2. Scoop bite-sized dollops onto a parchment-lined baking sheet.

3. Freeze until solid, about 1–2 hours.

4. Dip each bite into melted dark chocolate.

5. Sprinkle with flaky sea salt if desired.

6. Let the chocolate set before enjoying.

Creamy Olive Oil Lemonade 🍋🫒

Ingredients

• 1 lemon, peeled

• 3–4 tbsp raw honey or maple syrup

• Pinch of sea salt

• 1 tbsp extra virgin olive oil

• 1½ cups water

Directions

1. Add all ingredients to a blender.

2. Blend until completely smooth.

3. Strain through a fine mesh sieve.

4. Pour over ice and enjoy.

Mango Sticky Rice Chia Pudding 🥭🥥

Makes about 2–3 servings.

Ingredients

• 1 can full-fat coconut milk

• ½ cup chia seeds

• ½ cup mango purée

• 2 tsp vanilla extract

• 2–3 tbsp maple syrup or agave

• Generous pinch of sea salt

Optional Toppings

• Coconut cream

• Fresh mango

• Black sesame seeds

Directions

1. Whisk together all ingredients except the toppings.

2. Let sit for 5 minutes, then whisk again.

3. Cover and refrigerate for at least 4 hours or overnight.

4. Top with coconut cream, mango, and black sesame seeds before serving.

Steak Bruschetta Sandwich 🥩🍅

Ingredients

• 2 slices sourdough

• 1 garlic clove, peeled

• ½ avocado

• 1 tsp lemon juice

• 1 cup diced cherry tomatoes

• 1 tbsp extra virgin olive oil, plus more for the bread

• 1 tsp balsamic vinegar

• Salt and black pepper

• 4–6 oz flap steak

• Freshly shredded Parmigiano Reggiano

• Handful of arugula

Directions

1. Season the steak with salt and pepper and sear over high heat for 3–5 minutes per side. Rest for 5–10 minutes before slicing thinly against the grain.

2. Combine the tomatoes, olive oil, balsamic vinegar, salt, and pepper. Let sit for 10–15 minutes.

3. Mash the avocado with the lemon juice and a pinch of salt.

4. Toast the sourdough, rub each slice with the garlic clove, and drizzle with olive oil.

5. Spread the avocado onto the bread.

6. Layer with steak, bruschetta, Parmesan, and arugula.

7. Finish with another drizzle of olive oil and flaky sea salt if desired.

Viral Watermelon Coconut Lime Sorbet 🍉🥥

Ingredients

• ½ watermelon

• Coconut water

• Juice of 1 lime

• Chili lime seasoning

Directions

1. Scoop out some of the center of the watermelon to create a small well.

2. Freeze until completely solid.

3. Pour in a splash of coconut water and the lime juice.

4. Scrape with a spoon until a fluffy sorbet forms, adding a little more coconut water if needed.

5. Sprinkle with chili lime seasoning and enjoy immediately.

Healthy Milk Duds 🍫

Ingredients

• 5 large Medjool dates, pitted

• ⅓ cup melted dark chocolate

• Flaky sea salt

Directions

1. Tear the dates into small pieces and roll into bite-sized balls.

2. Melt the dark chocolate (add a little coconut oil if needed for a smoother consistency).

3. Dip each date ball into the chocolate.

4. Place on a parchment-lined tray and sprinkle with flaky sea salt.

5. Refrigerate or freeze until set.

If these recipes made it into your weekly rotation, you're going to love being a subscriber. Every month I share exclusive recipe collections, wellness guides, and practical ways to support your hormones, nervous system, and overall health with real food. Thank you for being here, it truly means the world. 🤍

From my kitchen,

- Bearenger 🫶

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On the menu

• Steak Bruschetta Sandwich 🥩🍅

• Summer Caprese Turkey Sandwich ☀️🍅

• Beach Day Crunch Sandwich 🏝️🥪

• Sweet & Salty Apple Turkey Sandwich 🍎🧀

• Green Goddess Turkey Sandwich 🥒🌱

• Peach Hot Honey Prosciutto Sandwich 🍑🍯

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Steak Bruschetta Sandwich 🥩🍅

What you’ll need

• 2 slices sourdough

• 1 garlic clove, peeled

• ½ avocado

• 1 tsp lemon juice

• 1 cup cherry tomatoes, diced

• 1 tbsp extra virgin olive oil (plus more for the bread)

• 1 tsp balsamic vinegar

• Salt + black pepper

• 4–6 oz flap steak

• Freshly shredded Parmigiano Reggiano

• Handful of arugula

How to make it

1. Season the flap steak generously with salt and pepper. Sear over high heat for 3–5 minutes per side (depending on thickness) until medium-rare to medium. Let it rest for 5–10 minutes, then slice very thinly against the grain.

2. In a bowl, combine the diced tomatoes, 1 tablespoon olive oil, balsamic vinegar, salt, and pepper. Let it sit for 10–15 minutes so the flavors come together.

3. Mix the avocado with the lemon juice and a pinch of salt until smooth.

4. Toast the sourdough until golden. While it’s still warm, lightly rub the peeled garlic clove directly over each slice. Drizzle with a little olive oil.

5. Spread the mashed avocado onto one slice of sourdough. Top with the thinly sliced steak, a generous spoonful of the bruschetta, freshly shredded Parmesan, and a handful of arugula.

6. Finish with an extra drizzle of olive oil and a pinch of flaky sea salt if desired. Slice in half and enjoy immediately.

Summer Caprese Turkey Sandwich ☀️🍅

What you’ll need

• Toasted sourdough

• ½ avocado, mashed

• Fresh basil leaves

• Freshly grated Parmigiano Reggiano

• Heirloom tomato slices

• Turkey or chicken slices

• Olive oil

• Balsamic vinegar or balsamic glaze

• Salt + black pepper

• Red pepper flakes

How to make it

1. Toast the sourdough until golden.

2. Spread mashed avocado onto both slices.

3. Layer with turkey, heirloom tomatoes, and fresh basil.

4. Drizzle with olive oil and balsamic.

5. Top with freshly grated Parmesan, salt, pepper, and red pepper flakes before serving.

Beach Day Crunch Sandwich 🏝️🥪

What you’ll need

• Toasted sourdough

• ½ avocado, mashed with lemon juice, salt, and pepper

• Turkey slices

• Butter lettuce

• Tomato slices

• Thinly sliced red onion

• Shredded raw cheddar

• Olive oil

• Your favorite kettle chips

How to make it

1. Toast the sourdough.

2. Mash the avocado with lemon juice, salt, and pepper, then spread onto the bread.

3. Layer turkey, butter lettuce, tomato, red onion, and shredded cheddar.

4. Add a drizzle of olive oil.

5. Finish with a layer of chips for the perfect crunch before closing the sandwich.

Sweet & Salty Apple Turkey Sandwich 🍎🧀

What you’ll need

• Toasted sourdough

• ½ avocado, mashed

• Raw cheddar slices

• Honeycrisp apple, thinly sliced

• Turkey slices (look for clean ingredients)

• Arugula tossed with olive oil + lemon juice

• Light mustard

• Salt & vinegar chips

How to make it

1. Toast the sourdough.

2. Spread avocado on one slice and mustard on the other.

3. Layer turkey, cheddar, apple slices, and dressed arugula.

4. Add salt & vinegar chips just before serving for extra crunch.

Green Goddess Turkey Sandwich 🥒🌱

What you’ll need

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I used to think staying hydrated just meant drinking more water.

But once I started paying attention to how I actually felt, I realized hydration is about so much more than that. Supporting your body with electrolytes, minerals, and nourishing ingredients can make a huge difference in your energy, skin, digestion, and how you feel throughout the day.

These are the four drinks I come back to over and over again. They’re simple, refreshing, and made with ingredients I almost always have on hand.

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1. Raspberry Mojito Refresher 🍋‍🟩🌸

This is my favorite drink to make on warm afternoons. It’s refreshing, lightly sweet, and feels like you’re sipping a mocktail while giving your body a little hydration boost.

Ingredients

• ¼ cup fresh raspberries

• 2 sprigs fresh mint

• Juice of 1 lime

• 1 cup coconut water

• Sparkling water, to top

Directions

1. Add the raspberries and mint to the bottom of a glass and gently muddle them together.

2. Squeeze in the lime juice.

3. Fill the glass with ice.

4. Pour in the coconut water.

5. Top with sparkling water and stir gently.

2. Original Nature’s Gatorade 🥥🍒

This is the drink that started it all for me. It’s naturally hydrating, incredibly refreshing, and one of my favorite ways to replenish after a workout, spending time outside, or simply when I’m feeling depleted.

Ingredients

• 1 cup coconut water

• ¼ cup tart cherry juice

• Juice of 1 lime

• 1–2 tablespoons raw honey

• Pinch of sea salt

Directions

1. Add all ingredients to a glass or jar.

2. Stir or shake until the honey dissolves.

3. Pour over ice and enjoy.

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3. Carrot Ginger Skin Glow 🥕✨

This one is bright, refreshing, and packed with ingredients that support healthy skin while keeping you hydrated. The carrot adds a natural sweetness, while the ginger gives it a fresh little kick.

Ingredients

• ½ cup carrot juice, chopped

• ½ cup coconut water

• ½ orange juice

• 2 tablespoons ginger juice (or a ginger shot)

• Sparkling water, to top

Directions

1. Fill a glass with ice.

2. Pour in the carrot juice, coconut water, orange juice, and ginger juice.

3. Stir well.

4. Top with sparkling water.

5. Garnish with a slice of fresh ginger or a sprig of mint if desired, and enjoy.

4. Blueberry Lemonade Nature’s Gatorade 🫐🍋

If summer had a signature drink, this would be it. It’s sweet, tart, refreshing, and one I make on repeat.

Ingredients

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I don’t know about you, but once summer hits, all I want is something cold and refreshing.

I’ve always been a dessert person, but somewhere along my health journey, I realized I didn’t have to choose between eating foods that made me feel good and eating desserts I actually looked forward to. That’s how these sorbets were born.

Over the past few months, I’ve been testing, blending, freezing, tasting, and tweaking until every recipe felt like something I’d genuinely crave on a hot afternoon. The goal wasn’t to make “healthy” versions that felt like a compromise - it was to create freezer staples that are bright, refreshing, naturally sweet, and so good you’d make them even if they weren’t packed with nourishing ingredients.

One of my favorite things about homemade sorbet is how unbelievably simple it is. Most of these recipes come together with just a couple of ingredients, take only a few minutes to make, and let the fruit do most of the work. No artificial flavors. No mystery ingredients. Just real food that tastes incredible.

Whether you’re looking for an afternoon pick-me-up, a healthier dessert, something fun for kids, or simply another way to eat more fruit, I hope these become recipes you keep coming back to all summer long.

Now clear some freezer space... because you’re about to have 20 new favorites.

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What’s on the menu…

🍇 Frozen Grape + Lime Sorbet
🍒 Cherry Vanilla Sorbet
🍍 Pineapple + Coconut Water Sorbet
🥭 Mango Passionfruit Lime Sorbet
🍉 Watermelon Lime Mint Sorbet
🍓 Strawberry + Honey Sorbet
🫐 Raspberry + Maple Sorbet
🥥 Mango Coconut Cream Sorbet
🍫 Raspberry Coconut Choc Chunk Sorbet
🫚 Pineapple Ginger Lime Sorbet
🍓 Strawberry Balsamic Honey Sorbet
🍊 Grapefruit Honey Sea Salt Sorbet
🥝 Kiwi Lime Coconut Water Sorbet
🧂 Frozen Mango + Sea Salt Sorbet
⚡️ Watermelon Electrolyte Sorbet
🍫 Chocolate-Covered Strawberry Sorbet
🍑 Peach Cobbler Sorbet
🍌 Banana Bread Sorbet
🍫 Chocolate Banana Sorbet
🌴 Piña Colada Sorbet

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Frozen Grape + Lime Sorbet 🍇🍋

Ingredients

• 2 cups frozen grapes

• Juice of ½ lime

Instructions

1. Add frozen grapes and lime juice to a high-speed blender or food processor.

2. Blend until smooth and sorbet-like, scraping down the sides as needed.

3. Serve immediately or freeze for 30–60 minutes to firm up.

Cherry Vanilla Sorbet 🍒🌿

Ingredients

• 2 cups frozen cherries

• ½ tsp vanilla extract

Instructions

1. Blend cherries until smooth.

2. Add vanilla extract and blend again briefly.

3. Serve immediately or freeze to firm.

Pineapple + Coconut Water Sorbet 🍍🥥

Ingredients

• 2 cups frozen pineapple

• 2–4 tbsp coconut water

Instructions

1. Blend frozen pineapple, adding coconut water gradually to help it blend.

2. Blend until smooth and creamy.

3. Serve immediately.

Mango Passionfruit Lime Sorbet 🥭🌴

Ingredients

• 2 cups frozen mango

• Pulp of 1–2 passionfruit

• Juice of ½ lime

Instructions

1. Blend all ingredients until smooth.

2. Taste and adjust lime if needed.

3. Serve immediately.

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Watermelon Lime Mint Sorbet 🍉🌿

Ingredients

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Now, dessert is something I have almost every day it just looks a little different.

Instead of grabbing something loaded with ingredients I don’t recognize, I keep my freezer stocked with simple homemade treats made from ingredients that actually make me feel good. Most of these take less than 15 minutes to prep, freeze beautifully, and satisfy a sweet tooth without feeling like you’re missing out.

Whether you’re craving chocolate, fruit, cookie dough, or something creamy, there’s something here you’ll want to keep in your freezer all year long.

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Quick note - you’ll see a lot of dark chocolate and dates in this post (they are such a yummy alternative to ultra-processed sweets). I’m linking my fav dates and dark chocolate for you!

1. Homemade “Milk Duds”

Ingredients

• 5 large Medjool dates, pitted

• ⅓ cup dark chocolate, melted

• Flaky sea salt

Instructions

1. Tear the dates into small pieces and roll them into bite-sized balls (about half a large date per ball).

2. Melt the dark chocolate.

3. Dip each date ball into the chocolate.

4. Place onto parchment paper and sprinkle with flaky sea salt.

5. Refrigerate or freeze until the chocolate hardens.

Storage

Store in the refrigerator for up to one week or the freezer for up to three months.

2. Two-Ingredient Grape Sorbet

Ingredients

• 2 cups frozen grapes

• Juice of 2 limes

Instructions

1. Add frozen grapes and lime juice to a high-speed blender or food processor.

2. Blend until smooth and creamy.

3. Serve immediately for a soft sorbet or freeze for 30–60 minutes for a firmer texture.

Storage

Best enjoyed right away, can freeze in an airtight container for up to one month - let thaw for a few mins before enjoying.

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3. Mango Frozen Yogurt Bark

Ingredients

• 2 cups plain Greek yogurt

• 2–3 tablespoons raw honey

• 1 ripe mango, diced

• 2–3 tablespoons almond butter

• ¼ cup unsweetened shredded coconut

• Extra honey

• Flaky sea salt (optional)

Instructions

1. Mix together the yogurt and honey.

2. Spread onto a parchment-lined tray.

3. Top with mango, almond butter, coconut, and a drizzle of honey.

4. Sprinkle with flaky sea salt if desired.

5. Freeze for 3–4 hours.

6. Break into pieces.

Storage

Store in a freezer-safe container for up to two months.

4. Homemade Mounds Bars

Ingredients

• 1 cup shredded coconut

• ¼ cup coconut cream

• 2 tablespoons maple syrup

• 1 teaspoon vanilla

• ½ teaspoon almond extract (optional)

• ⅓ cup melted dark chocolate

Instructions

1. Mix together the coconut, coconut cream, maple syrup, vanilla, and almond extract until a thick paste forms.

2. Shape into bite-sized bars.

3. Freeze until firm.

4. Dip into melted dark chocolate.

5. Return to the freezer until set.

Storage

Store in the freezer for up to three months.

5. Cookie Dough Bites

Ingredients

• ¾ cup oat flour

• 2 scoops collagen

• ½ cup nut butter

• 3 tablespoons maple syrup

• 1 tablespoon melted coconut oil

• 1 teaspoon vanilla

• Pinch of salt

• ½ cup dark chocolate chips

Instructions

1. Stir together the oat flour, collagen, and salt.

2. Mix in the nut butter, maple syrup, coconut oil, and vanilla.

3. Fold in the chocolate chips.

4. Roll into bite-sized balls.

5. Chill before serving.

Storage

Store in the refrigerator for one week or freeze for up to three months.

6. Crunchy Cereal Date Bark

Ingredients

• 12 Medjool dates

• ½ cup gf cornflakes

• 2–3 tablespoons peanut butter

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Turns out it’s not a personality trait… It’s a healthy nervous system.

Here’s what nobody tells you: your nervous system is the actual wiring connecting your brain, spinal cord, and every nerve in your body - and it’s running everything, whether you’re paying attention or not. Every breath, every heartbeat, every time you flinch at a loud noise or feel your stomach drop before a hard conversation. All of it is your nervous system, doing its job.

It has two settings. One is sympathetic, fight-or-flight, the gas pedal, the “something’s wrong, move now” mode. The other is parasympathetic, rest and repair, the brake, the place where healing happens.

Most of us are stuck with our foot on the gas. All day. Every day. Even when nothing is technically wrong.

I know because that was me, six months ago. Wired, foggy, exhausted but somehow still buzzing.

What I found is that fixing this doesn’t require another supplement stack or a $400 device. It requires consistency with things that are mostly free. So here are the ten things that actually moved my nervous system out of survival mode - no overconsumption required.

1. Grounding

Bare feet on grass, sand, soil, ocean - actual contact with the earth. There’s real science here: free electrons from the ground move into your body and help neutralize oxidative stress and inflammation, which lowers cortisol and nudges you into parasympathetic mode. But honestly, the science aside, I do this most mornings with my matcha and it’s the closest thing I have to a reset button. You can almost feel your shoulders drop.

2. Sleep, unapologetically

Sleep might be the most underrated free tool we have. It’s when your brain clears out metabolic waste, repairs neural connections, and regulates stress hormones. I used to wear “I run on 6 hours” like a badge of honor. Now I treat my bedtime like an appointment I’m not allowed to cancel - and it’s made more difference than almost anything else on this list. Deep, restful sleep helps regulate our stress hormones and supports our nervous system's overall well-being!

3. Laugh on purpose

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And one of the easiest things I’ve added to my routine lately has been this fiber-packed bean salad.

It’s fresh, inexpensive, takes about 10 minutes to throw together, and somehow tastes even better after it sits in the fridge for a day or two.

But beyond the flavor, I love it because it’s packed with ingredients that support one of the most overlooked parts of hormone health: fiber.

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Why Fiber Matters for Hormones

When we talk about hormones, most people immediately think about supplements, seed cycling, or expensive wellness products.

But one of the most powerful tools for hormone balance is often sitting right on your plate.

Fiber helps support healthy digestion and regular bowel movements, which is important because your body uses the digestive system to eliminate excess hormones, including estrogen. If digestion is sluggish, those hormones can stick around longer than intended and get reabsorbed into circulation.

Fiber also feeds the beneficial bacteria in your gut. A healthy gut microbiome plays a major role in everything from estrogen metabolism to blood sugar regulation, inflammation, and overall hormone function.

On top of that, fiber helps slow the absorption of carbohydrates, supporting more stable blood sugar levels throughout the day. And stable blood sugar is one of the foundations of balanced hormones, steady energy, and fewer cravings.

Most people (one study shows 90% of Americans) aren’t getting nearly enough fiber, which is why I love finding easy ways to sneak more of it into meals.

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Healthy Fiber Salad

Ingredients

• 1 cucumber, chopped

• 1 small red onion, diced

• 1 cup cherry tomatoes, halved

• 1 large handful parsley, chopped

• 2 cans beans of choice (I used a mixed bean blend)

Dressing

• Juice of 1 lemon

• ¼ cup extra virgin olive oil

• 3 tablespoons balsamic vinegar

• Salt and pepper to taste

• Red pepper flakes

Directions

Add all salad ingredients to a large bowl.

In a separate bowl or jar, whisk together the lemon juice, olive oil, balsamic vinegar, salt, pepper, and red pepper flakes.

Pour the dressing over the salad and toss until everything is evenly coated.

Store in the refrigerator for at least 30 minutes before serving, though I think it tastes even better the next day. Keep this as prep and eat throughout the week!

This isn’t a magical hormone-fixing recipe. No single food is.

But consistently eating fiber-rich meals like this can help support the systems that influence hormone health every single day.

Sometimes the most powerful wellness habits are also the simplest ones.

Eating my bean salad,

- Bearenger 🫶

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The lie that being skinny would make me happier. More confident. More lovable. More worthy.

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The lie that if I could take up a little less space, have a little more control, then everything would finally be okay.

But after years of chasing skinny, I learned something surprising:

There are a lot of things that taste better than skinny.

A late-night meal with your best friend where you stay at the restaurant long after the check arrives because you’re too busy laughing and gossiping.

The tiramisu you order on vacation because you’ll probably never be in that tiny café again.

The fresh bread in Italy.

The pastries in France.

The street tacos in Mexico.

The mango from a roadside stand in Hawaii.

The foods that tell the story of the place you’re visiting.

Having enough energy to say yes when someone you love asks you to go do something spontaneous.

Being present at dinner instead of calculating calories in your head.

Sneaking your favorite snacks into a movie theater and sharing them with someone you care about.

Holiday meals.

Grandma’s recipe.

The Sunday morning breakfast that turns into a two-hour conversation.

And it’s not just food.

Being strong enough to carry your groceries.

Having the energy to play with your future kids.

Feeling powerful in the gym instead of weak from under-eating.

Building muscle.

Supporting your hormones.

Getting your period every month.

Sleeping through the night.

Having a brain that can focus on your life instead of food.

Being strong enough to get out of bed when you’re 70.

Being healthy enough to enjoy the life you’ve worked so hard to build.

The older I get, the more I realize that wellness isn’t about becoming smaller.

It’s about becoming more alive.

More energized.

More resilient.

More capable.

More present.

Because at the end of your life, nobody is going to remember your smallest jeans size.

They’ll remember the meals shared around the table.

The trips you took.

The stories you told.

The people you loved.

And the life you actually lived.

So if you’ve been hearing the message that “nothing tastes as good as skinny feels,” I want to offer a different perspective:

Connection tastes better.

Strength tastes better.

Freedom tastes better.

Health tastes better.

Life tastes better.

And that’s a trade I’ll make every single time.

What tastes better to you? Leave it in the comments…

- Bearenger 🫶

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This cookie dough comes together in minutes, tastes like dessert, and has a little more power than your average dessert thanks to the collagen, healthy fats, and protein. I love keeping a batch in the fridge for the afternoons when I want something sweet but don’t feel like baking.

The best part? It’s incredibly forgiving. Use oat flour, almond flour, coconut flour, or a combination of whatever you have on hand. Swap the nut butter based on your mood. Add extra chocolate chips if your heart tells you to.

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Ingredients

• ¾ cup flour of choice (I used oat flour, but almond flour, coconut flour, or a combination of all work)

• 2 scoops collagen

• ½ cup nut butter (I love peanut butter or cashew butter)

• 3 Tbsp maple syrup

• 1 Tbsp melted coconut oil

• 1 tsp vanilla extract

• Pinch of salt

• ½ cup dark chocolate chips

Instructions

1. Add the flour, collagen, and salt to a mixing bowl and stir to combine.

2. Add the nut butter, maple syrup, melted coconut oil, and vanilla.

3. Mix until a soft cookie dough forms. If the dough feels too dry, add a splash of milk or coconut oil. If it’s too wet, add a little extra flour.

4. Fold in the chocolate chips.

5. Enjoy immediately or store in an airtight container in the refrigerator.

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Bearenger’s Notes

• Cashew butter creates the softest, most classic cookie dough texture.

• Salted peanut butter gives it a salty-sweet flavor that reminds me of a peanut butter chocolate chip cookie.

• I like keeping a batch in the fridge for easy snacks, dessert, or those moments when I want something sweet after dinner.

• For an extra protein boost, pair it with Greek yogurt.

Simple ingredients, no baking required, and honestly, one of the easiest ways to satisfy a cookie craving while still getting in some protein.

Eating an entire batch

- Bearenger

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I like to focus on high-protein, fiber-rich, blood sugar-supportive, easy-to-digest, and nourishing foods. Nothing extreme, nothing restrictive, just meals built around nourishment, flavor, and feeling good. Let’s get into it…

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Morning Ritual

Warm Lemon Water with Shilajit + Raw Manuka Honey

This has become one of my favorite slower morning rituals. The warm water helps me ease into the day, the lemon is great for detoxing, and the raw Manuka honey adds minerals and a deeper flavor that regular honey just doesn’t have.

Ingredients

• 12–16 oz filtered warm water

• Juice of 1/2 lemon

• 1 tbsp raw Manuka honey (link here, use code Bearenger)

• Pea-sized amount of shilajit resin

Instructions

1. Warm your water until comfortably hot, not boiling.

2. Stir in the shilajit until dissolved.

3. Add lemon juice and Manuka honey.

4. Sip slowly before breakfast.

Morning Supplements + Gut Support

Coconut Cult + Supplements

I like pairing supplements with food when possible because it feels gentler on digestion and makes wellness more of an actual routine rather than a checklist.

What I Took

• Cymbiotika Vitamin C (Link here)

• Cymbiotika Colostrum (Link here)

• 1 large spoonful of Coconut Cult Coco yogurt

The Coconut Cult adds probiotics and healthy fats, while the colostrum and vitamin C are part of my usual immune + gut support routine.

Breakfast

Grilled Steak Breakfast Plate with Soft-Boiled Eggs + Fruit

This breakfast keeps me full for hours. Prioritizing protein in the morning has genuinely helped my energy, mood, and cravings throughout the day.

Ingredients

Steak

• 6–8 oz grass-fed steak

• Sea salt

• Black pepper

For the Eggs

• 2 eggs

• Sea salt

• Paprika

For the Fruit Plate

• 2 kiwis, sliced

• Handful of strawberries

• Bee pollen

Instructions

1. Pat the steak dry and season both sides with sea salt and black pepper.

2. Heat a grill or skillet over medium-high heat.

3. Cook the steak for about 3–5 minutes per side, depending on thickness and preferred doneness.

4. Remove the steak from the pan and let it rest for 5 minutes before slicing.

5. Bring a small pot of water to a gentle boil.

6. Carefully lower the eggs into the water and cook for 6 1/2 minutes.

7. Transfer the eggs immediately into ice water to stop the cooking.

8. Peel the eggs and slice in half. Sprinkle with sea salt and paprika

9. Add sliced kiwi and strawberries to the plate.

10. Sprinkle the fruit with bee pollen.

11. Plate everything together and enjoy warm.

Daily Matcha

My daily matcha has stayed the same for the last year. It feels a little more grounding than coffee for me, and I love turning it into something that tastes cozy and balanced while still giving me energy.

The combination of creamy coconut milk, vanilla, maple syrup, cinnamon, and salt makes it taste almost like a lightly spiced vanilla latte.

Ingredients

• 2 tsp organic ceremonial matcha (I love this one)

• Splash of hot water

• 1 1/2 cups coconut milk

• 1 scoop collagen powder

• 1 tbsp maple syrup

• 1/2 tsp vanilla extract

• Sprinkle of cinnamon

• Pinch of sea salt

Instructions

1. Sift the matcha into a bowl or mug to help prevent clumps.

2. Add a small splash of hot water.

3. Whisk the matcha until smooth and frothy.

4. Pour the coconut milk into a small saucepan and warm over low heat.

5. Add the collagen powder, maple syrup, vanilla extract, cinnamon, and pinch of salt.

6. Stir or froth until fully combined and creamy.

7. Pour the milk mixture over the matcha.

8. Top with an extra sprinkle of cinnamon and enjoy.

Lunch

Chicken Avocado Toast with Heirloom Tomato + Sprouts

One thing I’ve learned is that avocado toast becomes a much more balanced meal when you add enough protein alongside it. This lunch feels fresh and light while still keeping me full and warm.

Ingredients

For the Avocado Toast

• 2 slices sourdough bread

• 1/2 ripe avocado

• Juice of 1/2 lemon

• Sea salt

• Black pepper

• 1 heirloom tomato, sliced

• Handful of sprouts

• Fresh parmesan

For the Chicken

• 1 chicken breast

• Olive oil

• Sea salt

• Garlic powder

• Paprika

Instructions

1. Toast the sourdough bread until golden and crisp.

2. In a small bowl, mash the avocado with lemon juice, sea salt, and black pepper.

3. Spread the mashed avocado evenly onto the toast.

4. Layer heirloom tomato slices over the avocado.

5. Top with sprouts and shaved parmesan.

6. Season the chicken breast with sea salt, garlic powder, and paprika.

7. Heat olive oil in a skillet over medium heat.

8. Cook the chicken for about 5–7 minutes per side until fully cooked through.

9. Let the chicken rest for a few minutes before slicing.

10. Serve the sliced chicken alongside the avocado toast.

Dinner

Sourdough Pasta with Grass-Fed Beef + Carrot Salad

This dinner feels comforting while still being supportive for blood sugar and protein intake. Adding a raw carrot salad alongside helps with hormone health as well!

Ingredients

For the Pasta

• 1 serving sourdough pasta or noodles

• 1/2 lb grass-fed ground beef

• 1–1 1/2 cups pasta sauce

• Sea salt

• Garlic powder

• Italian seasoning

• Fresh parmesan

For the Carrot Salad

• 2 large carrots

• Olive oil

• Rice vinegar

• Lemon juice

• Sea salt

• Black pepper

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Dessert

Peanut Butter Dates with Dark Chocolate + Ginger Tea

A cozy dessert that feels indulgent while still being simple and nourishing.

Ingredients

For the Dates

• 2–3 medjool dates

• Peanut butter

• Dark chocolate

• Flaky sea salt (optional)

Ginger tea

• 1 ginger tea bag

Instructions

1. Slice the medjool dates open and remove the pits.

2. Fill each date with peanut butter.

3. Sprinkle with flaky salt and add dark chocolate on top.

4. Add fresh ginger slices to a mug.

5. Pour hot water over the ginger tea.

6. Let steep for 5–10 minutes.

7. Enjoy the tea alongside the peanut butter dates.

Final Thoughts

Lately I’ve been focusing less on eating “perfectly” and more on building meals that:

• keep my blood sugar stable

• support hormones and energy

• include enough protein and fiber

• actually taste good

• feel realistic for everyday life

Wellness gets a lot simpler when you stop trying to optimize every single thing and start building meals that genuinely support you consistently.

From my kitchen,

- Bearenger 🫶

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I also love recipes like this because they feel balanced. Instead of a sugar-heavy snack that spikes your energy and leaves you wanting more 20 minutes later, this combines protein, healthy fats, and natural carbs in a way that feels satisfying and supportive.

Cold, creamy, crunchy, sweet, and slightly salty… it’s honestly one of the best texture combinations.

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Ingredients

• 2 cups plain Greek yogurt

• 2–3 tbsp raw honey, plus more for topping

• 1 ripe mango, diced

• 2–3 tbsp almond butter

• ¼ cup unsweetened coconut shreds

• Flaky sea salt (optional)

Instructions

1. In a bowl, mix the Greek yogurt and honey until smooth and creamy.

2. Spread the yogurt mixture onto a parchment-lined tray or plate into an even layer about ½-inch thick.

3. Top with fresh mango, spoonfuls of almond butter, coconut shreds, and an extra drizzle of honey.

4. Optional: finish with a tiny pinch of flaky sea salt to bring out the sweetness.

5. Freeze for at least 3–4 hours, or until fully solid.

6. Break into bark pieces and store in the freezer.

Why I Love This

Greek yogurt gives this bark a protein-rich base that helps support blood sugar balance and keeps it more satisfying than a typical frozen dessert. Mango adds natural sweetness and vitamin C, coconut provides healthy fats and texture, and the honey ties everything together.

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Optional Add-Ins

• Hemp seeds for extra protein + minerals

• Cinnamon for blood sugar support

• Chopped macadamia nuts

• Passionfruit on top

• Dark chocolate drizzle

Notes

• Use full-fat Greek yogurt for the creamiest texture.

• Let the bark sit at room temp for 2–3 minutes before eating so it softens slightly.

• You can swap mango for berries, peaches, or pineapple, depending on the season.

Snacking on this yogurt bark

- Bearenger 🥭🥥

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This has been one of my go-to “I want something nourishing but comforting” meals for the last year. It’s balanced, high-protein, fiber-packed, and honestly tastes even fresher than takeout.

Once everything is prepped, you can throw bowls together all week long.

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Better-Than-Takeout Chipotle Bowls

Serves 4 · ~40 minutes · meal-prep friendly

What you’ll need

Cilantro lime rice

• 1 cup white rice

• 2 cups water or broth

• Juice of 1 lime

• Handful chopped cilantro

• Sea salt

Black beans

• 1 can black beans, drained + rinsed

• 1 tsp olive oil or avocado oil

• ½ tsp cumin

• ½ tsp garlic powder

• Sea salt

Seasoned steak

• 1–1.5 lbs flank steak or sirloin

• 1 tsp each: garlic powder, cumin, smoked paprika

• ½ tsp oregano

• Sea salt + black pepper

• Juice of 1 lime

Roasted salsa (you can use store bought if you’d like)

• 4 roma tomatoes, halved

• ½ white onion, quartered

• 3 garlic cloves, unpeeled

• 1–2 jalapeños

• Juice of 1 lime

• Handful cilantro

• Sea salt

Guac

• 2 ripe avocados

• Juice of 1 lime

• Sea salt

• Optional: diced onion, cilantro, jalapeño

For the bowls

• Chopped romaine lettuce

• Extra cilantro

• Lime wedges

How to make it

1. Cook rice according to package instructions. Once fluffy, stir in lime juice, cilantro, and a pinch of sea salt.

2. In a small pan, warm olive oil over medium heat. Add black beans, cumin, garlic powder, and salt. Cook for 5–7 minutes until warm and slightly creamy. Be careful not to overcook!

3. Pat the steak dry and coat it with lime juice, and all seasonings. Heat a cast iron skillet over high heat, or a grill to high heat, and cook 3–4 minutes per side depending on thickness. Let rest at least 5 minutes, then slice thinly against the grain. Resting and slicing against the grain is what gives you that tender, Chipotle-style texture.

4. Char tomatoes, onion, jalapeños, and garlic in a dry cast iron or under the broiler until blistered and soft, about 10–12 minutes. Peel the garlic, then blend everything together until just slightly chunky. Stir in lime juice, cilantro, and salt. Let cool slightly.

5. Mash avocado with lime juice and sea salt until creamy but still chunky.

6. Start with cilantro lime rice and chopped romaine, then layer on black beans, sliced steak, pico, and guac. Top with extra cilantro and a squeeze of lime.

And that’s it, a high-protein, fiber-rich meal that tastes fresh, comforting, and way more expensive than it actually is. Perfect for meal prep, hosting friends, or the nights when you want takeout energy without a takeout crash.

Making my take-out at home

- Bearenger 🥑🥩

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There’s a version of “wellness” that looks really good on paper…
morning sunlight, workouts, supplements, clean meals, routines.

But if we’re being honest, a lot of people aren’t actually feeling better from it.

They’re more anxious. More rigid. More tired…

Because a routine that’s meant to support your body can turn into something that keeps you in a constant low-level stress state.

If your habits feel more like pressure than support, this is for you. Let’s get into it…

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1. You feel wired, not calm, after your “wellness” habits

Your workouts, cold exposure, fasted mornings, or stacked routines shouldn’t leave you feeling overstimulated and edgy all day.

That “buzzing” feeling?
It’s not always energy-it can be your nervous system stuck in fight-or-flight.

Wellness should bring you back to baseline, not keep you activated.

2. You feel guilty when you miss a habit

A routine should support your life, not control it.

If missing a workout, skipping your supplements, or not hitting your steps makes you feel like you’ve “failed,” something’s off.

You may be putting too much pressure on yourself, even subconsciously.

And over time, the pressure adds up in your body.

3. Your digestion, sleep, or cycle is off

Your body is always giving you feedback.

If you’re dealing with bloating, poor sleep, a delayed or irregular cycle, chronic bloating, or just feeling off… it’s worth paying attention to.

You can be doing all the “right” things and still be overwhelming your system.

More isn’t always better, especially when it comes to stress.

4. You can’t relax without “earning it”

If rest only feels allowed after you’ve been productive, disciplined, or “on track,” your body never actually learns how to relax. And we need to relax to be healthy.

You’re just toggling between output and burnout.

True regulation is being able to downshift without needing to earn it first. Downshifting is productive.

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5. You avoid spontaneity because it disrupts your routine

When your routine becomes so rigid that you can’t be flexible, social, or intuitive… it stops being supportive.

You skip dinners, say no to plans, or feel anxious when things don’t go exactly as planned.

Connection, downtime, and spontaneous fun are all essential.

So what do you do instead?

You don’t need to throw everything out.

But you do need to start being more honest about what’s actually helping you feel better, and what’s just something you feel like you should be doing.

A few shifts that make a real difference:

• Keep your non-negotiables to 2-3 things max (i.e., a 30-minute walk outside, a protein-forward breakfast, and legs up the wall at the end of the day)

• Swap one intense habit for something more regulating (like a walk, sunlight, or a slow meal)

• Build in unstructured time every day

• Start asking: does this actually calm my body, or just check a box?

For me, this looked like

• Choosing a walk instead of another workout class I’d have to cram into my schedule

• Eating out occasionally, even if ingredients aren’t “perfect”

• Prioritizing 8-ish hours of sleep over squeezing in another “wellness” habit

• Scheduling time to relax without screens or my phone

Your routine should support your nervous system, not keep it in survival mode.

And the goal isn’t to do more…. It’s to feel better.

If you’re recovering from wellness perfectionism too, I’d love to hear one thing that’s helping you soften a little lately.

Healing my nervous system

- Bearenger 🫶

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Most of these come together pretty quickly, and you can mix and match ingredients depending on what you have on hand. Some are fresh and crunchy, some are cozy and grounding, and all of them are built around quality grass-fed beef and balanced ingredients that make you feel good after eating.

Let’s make some beef bowls…

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Hot Honey Beef + Roasted Sweet Potato Bowl 🍠🍯

Serves 1 - Inspired by Gracie Norton

Ingredients

Beef

• 5 oz grass-fed ground beef

• 1 tsp olive oil

• ½ tsp sea salt

Roasted Sweet Potato

• 1 medium sweet potato, cubed

• 2 tsp olive oil

• ½ tsp paprika

• ½ tsp sea salt

Toppings

• ½ avocado, sliced

• ¼ cup cottage cheese

• 1 tbsp hot honey

• Red pepper flakes

Instructions

1. Preheat oven to 400°F. Toss sweet potato cubes with olive oil, paprika, and salt.

2. Roast for 25-30 minutes until tender and slightly caramelized at the edges.

3. Heat olive oil in a pan and cook the ground beef with salt for 6-8 minutes until browned.

4. Assemble with sweet potato as the base, then beef, avocado, and cottage cheese.

5. Drizzle hot honey over everything, and sprinkle with red pepper flakes before serving.

Thai Basil Beef Bowl 🌿🌶️

Serves 1

Ingredients

Beef

• 5 oz grass-fed ground beef

• 1 tsp avocado oil

• 2 cloves garlic, minced

• 1 tsp grated ginger

• 1 tbsp coconut aminos

• 1 tsp maple syrup

• ¼-½ tsp chili flakes

Base + Toppings

• 1 cup cooked jasmine rice

• ½ cup fresh basil leaves

Instructions

1. Heat avocado oil in a pan over medium heat and add garlic and ginger.

2. Cook for 30 seconds until fragrant.

3. Add the ground beef and cook for 5-6 minutes, breaking apart, until browned.

4. Stir in coconut aminos, maple syrup, and chili flakes.

5. Cook for 1-2 minutes until the sauce coats the beef and caramelizes slightly.

6. Turn off the heat and fold in the basil until just wilted.

7. Serve over warm jasmine rice.

Korean-Inspired Beef + Crispy Rice Bowl 🍳🥒

Serves 1

Ingredients

Beef

• 5 oz grass-fed ground beef

• 1 tsp sesame oil

• 1 tbsp coconut aminos (or tamari)

• 1 tsp maple syrup

• 2 cloves garlic, minced

• ½ tsp grated ginger

Crispy Rice

• 1 cup cooked, cooled white rice

• 1 tsp avocado oil

Toppings

• ½ cup cucumber, sliced

• ¼ cup shredded carrots

• 2 tbsp kimchi

• 1 egg

• Green onion + sesame seeds

Instructions

1. Heat avocado oil in a pan over medium heat and press the rice into a thin, even layer.

2. Cook undisturbed for 4-5 minutes until the bottom is golden and crispy, then flip and cook another 2-3 minutes. Remove and set aside.

3. In the same pan, add sesame oil, garlic, and ginger and cook for 30 seconds until fragrant.

4. Add the ground beef and cook for 5-6 minutes until browned.

5. Stir in coconut aminos and maple syrup and cook for 1-2 more minutes until slightly sticky.

6. Fry or boil the egg to your preference.

7. Assemble with crispy rice on the bottom, then beef, cucumber, carrots, and kimchi.

8. Top with the fried egg, green onion, and sesame seeds.

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Mediterranean Chickpea Beef Bowl 🍋🫒

Serves 1

Ingredients

Beef

• 5 oz grass-fed ground beef

• 1 tsp olive oil

• ½ tsp sea salt

• ½ tsp garlic powder

Chickpea Salad

• ½ cup chickpeas, drained and rinsed

• ½ cup cucumber, diced

• ½ cup cherry tomatoes, halved

• 1 tbsp olive oil

• Juice of ½ lemon

• ½ tsp sea salt

Optional Toppings

• 2 tbsp fresh parsley

• Pinch of za’atar or dried oregano

Instructions

1. Cook ground beef in a pan over medium heat with olive oil, garlic powder, and salt for 6-8 minutes, until browned. Set aside.

2. In a bowl, toss chickpeas, cucumber, and tomato with olive oil, lemon juice, and salt.

3. Add beef to the bowl and gently combine with the chickpea salad.

4. Taste and adjust with more lemon or salt if needed.

5. Finish with fresh parsley and a pinch of za’atar or oregano if using.

Ginger Miso Beef + Broccoli Bowl 🍚🥦

Serves 1

Ingredients

Beef

• 5 oz grass-fed ground beef

• 1 tsp grated ginger

• ½ tsp sea salt

Miso Sauce

• 1 tbsp white miso paste

• 2 tbsp warm water

• 1 tsp sesame oil

Base + Toppings

• 1 cup cooked white rice

• 1 cup broccoli florets, steamed or sautéed

• Optional: sesame seeds or green onion to finish

Instructions

1. Steam or sauté broccoli florets until just tender, about 4-5 minutes. Set aside.

2. Cook ground beef with grated ginger and salt in a pan over medium heat for 6-7 minutes until browned.

3. In a small bowl, whisk miso with warm water until smooth, then stir in sesame oil.

4. Add rice to a bowl, then top with beef and broccoli.

5. Drizzle miso sauce over everything and finish with sesame seeds or green onion if using.

Mexican Beef + Cilantro Lime Rice Bowl 🌮🥑

Serves 1

Ingredients

Beef

• 5 oz grass-fed ground beef

• 1-2 tsp taco seasoning (I use siete)

• ¼ cup water

• Squeeze of lime

Cilantro Lime Rice

• 1 cup cooked white rice

• 1 tbsp chopped cilantro

• Juice of ½ lime

• Pinch of salt

Toppings

• ⅓ cup pico de gallo or salsa

• ½ avocado, sliced

• Optional: 1-2 tbsp plain yogurt or sour cream

Instructions

1. Cook ground beef until browned through.

2. Add taco seasoning and water, then cook for 6-8 minutes, lightly stirring until fully combined.

3. Finish the beef with a squeeze of lime and set aside.

4. In a bowl, mix warm rice with cilantro, lime juice, and a pinch of salt.

5. Assemble with rice on the bottom, beef on top, then pico or salsa and avocado.

6. Add yogurt or sour cream if using.

Smoky Chipotle Beef Bowl 🌽🔥

Serves 1

Ingredients

Beef

• 5 oz grass-fed ground beef

• 1 tsp olive oil

• 1 tsp chipotle seasoning

• ½ tsp sea salt

Base + Toppings

• 1 cup cooked white rice

• ½ cup black beans, drained and rinsed

• ¼ cup corn (fresh, frozen, or canned)

• ½ avocado, sliced

• Squeeze of lime

Instructions

1. Heat olive oil in a pan over medium heat and add ground beef with chipotle seasoning and salt.

2. Cook for 6-8 minutes, breaking apart, until browned and fragrant.

3. Warm black beans and corn in a small pan with a splash of olive oil, or microwave until heated through.

4. Add rice to a bowl, then top with beef, beans, corn, and avocado.

5. Finish with a squeeze of lime before eating.

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Pineapple Beef + Sweet Potato Bowl 🍍🍠

Serves 1

Ingredients

Beef

• 5 oz grass-fed ground beef

• ½ tsp sea salt

• ½ tsp garlic powder

Roasted Sweet Potato

• 1 medium sweet potato, cubed

• 1 tbsp olive oil

• ½ tsp sea salt

Toppings

• ½ cup pineapple chunks (fresh or unsweetened canned)

• ½ avocado, sliced

Instructions

1. Preheat oven to 400°F. Toss sweet potato with olive oil and salt and roast for 25-30 minutes until tender and caramelized.

2. Cook ground beef with garlic powder and salt in a pan over medium heat for 6-8 minutes until browned.

3. Add sweet potato to a bowl, then top with beef, pineapple, and avocado.

4. Mix slightly before eating to let the pineapple juices coat everything.

Deconstructed Summer Roll Beef Bowl 🥜🥒

Serves 1

Ingredients

Beef

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Lymphatic Drainage Massage

I loveeeee a lymphatic massage.

I committed to a membership this month, which means I’m going twice a month instead of just occasionally when I remember it exists. Consistency is everything; it’s one of those things that feels subtle at first, until you realize a few weeks in that you feel less puffy, less heavy, more comfortable in your own body. Like something that was stuck is moving again.

What I love most about it is that it’s one of the few things I do that’s purely for my body’s internal function, not aesthetic, not performance-based. Just helping my system do what it’s supposed to do. That shift in intention has made me take it more seriously, and I can genuinely see and feel the difference. Body Care Hawaii is my girl!

Beef Bowls

Simple, grounding, genuinely satisfying, this has been my most-made meal of the month by a lot.

The formula is easy: some form of beef, rice, roasted or sautéed veggies, and whatever sauce situation sounds good that day. Sometimes it’s coconut aminos and sesame. Sometimes it’s more of a chimichurri vibe. It’s flexible enough that it never feels repetitive, but simple enough that I’m actually making it instead of just thinking about making it.

What keeps me coming back is how stable I feel after eating it. Not heavy and not still hungry twenty minutes later. When you’re trying to hit your protein without obsessing over it, a meal that does the work without requiring much thought is genuinely underrated. I have a very special post coming with 20 Beef Bowl Recipes, so keep an eye out!

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Smart Sweets – Swedish Fish

I’m not usually a “fake candy” person. I’ve tried enough low-sugar alternatives to know that most of them taste exactly like what they are, a compromise with a sad aftertaste. So I was genuinely skeptical of these.

But these have been hitting, and I keep reaching for them. They’re one of the few options in that category that actually taste like the real thing - chewy, sweet, satisfying. I’ve been keeping them in my pantry for the late afternoon stretch when I want something sweet but don’t want to spike my blood sugar and crash before dinner. Small thing, but it’s been filling a gap I didn’t have a great answer for before. Get them HERE.

Spring Cleaning

I cleaned out my fridge this month and I think it shifted my entire environment.

There’s something about opening your fridge and immediately seeing everything - no mystery containers in the back, no produce you forgot about, nothing chaotic - that makes you actually want to cook.

It sounds small, and it is. But environment shapes behavior more than motivation does, and this was a reminder of that. When the space is clean, organized, and functional, I make better choices without even trying. It’s one of those resets I keep putting off and then wonder why I waited so long every time I finally do it.

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Dates (In Every Form)

Dates have been having a moment in my kitchen this month.

Date bark, dates stuffed with peanut butter and a piece of dark chocolate, blended into things, eaten plain as an afternoon snack… all of it. They’re sweet in a way that actually feels satisfying and nourishing rather than just a sugar hit that leaves you wanting more. There’s a richness to them that other “healthy sweets” don’t quite replicate.

I also love that they take five seconds to prepare for a snack, but can be dressed up into something that feels like dessert when you want it to. If you’ve been stuck in a dessert rut or relying on things that don’t actually satisfy you, dates are the move.

10 Pages of Reading in the Morning

I’ve tried building bigger reading habits before and they never stick. An hour a day sounds great in theory until it doesn’t happen for a week and you give up on it.

So this month I just made it 10 pages. No pressure to go longer, no guilt if I don’t. And it’s been enough. Enough to make my mornings feel slower and more intentional before I open anything with a notification. Enough to feel like I’m doing something for my own mind before the day asks anything of me. The bar being low is exactly why it’s actually happening, and at this point, I’ve read more this month than I have in a while just by removing the pressure around it entirely.

Small shifts, quiet mornings.

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My White Midi Skirt (With Jéan)

This skirt has been on rotation more than almost anything else I own right now. My mom picked it up for me for my birthday, and it’s become my favorite piece.

It’s flowy, easy, and has that effortless quality where you feel put-together without it feeling like you tried too hard, which is basically the only dress code I’m interested in at this point. Very much giving Carrie Bradshaw running around the city on a good day, but toned down for real life and more wearable.

There’s something about having one piece that just works - that you reach for without overthinking - that makes getting dressed feel lighter. This has been that piece for April. If you’re looking for a spring addition that earns its closet space, this one has. LINK HERE!

Homemade “Sprite”

This has become my favorite thing I’m drinking right now, and you can prep it once and have it for the next couple of weeks.

I’ve been reaching for this instead of store-bought soda alternatives, and it’s one of those tiny upgrades that I keep being glad I made. There’s something about making your own version of something simple that just makes it taste better and a little more whimsy. If you haven’t tried it yet, it’s genuinely one of the easiest things on this list and probably the one I’d tell you to start with. How to make it…

Ingredients
- Zest of 3 limes
- Zest of 3 lemons
- Juice of 3 limes
- Juice of 3 lemons
- ½ cup coconut sugar
- Sparkling water

Instructions:
1. Zest limes and lemons, then juice them (keep juice separate).
2. Massage zest with coconut sugar using your hands.
3. Add zest mixture + juice to a saucepan over medium-low heat.
4. Simmer until sugar dissolves (10 mins) keep stirring.
5. Turn heat off and let steep for at least 20 minutes (ideally until cooled).
6. Strain and store syrup in a jar.
7. Add 2–4 tbsp syrup to ice, top with sparkling water, stir and enjoy!

Looking back, April's theme was probably just: less noise, more of what works. These things aren't glamorous. They're not going to go viral. But they made me feel better, and at the end of the day, that's the whole point of this list. Let me know in the comments what you loved this month. I love reading all your favs! See you next month.

Strutting into May with my Carrie skirt,

- Bearenger 💕

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1. Organic Cotton Robe - A small luxury she’ll use every single day. Breathable, non-toxic fabric that feels good on the skin and turns slow mornings or wind-down nights into a ritual.

2. Raw Manuka Honey - More than just sweet - it’s antibacterial, immune-supportive, and deeply nourishing. Perfect for upgrading her morning tea or becoming her go-to when she feels run down. Use code BEARENGER

3. Bian Gua Sha - A step above your average gua sha. This traditional tool supports lymphatic drainage, reduces puffiness, and helps release facial tension… think sculpted, glowy skin without doing the most.

4. BonCharge Demi Panel - For the mom who does everything, this helps her recover. Red light therapy supports skin health, muscle recovery, and energy, all while forcing her to actually sit down for a few minutes. Use code BEARENGER

5. Affirmation Cards - Simple, but powerful. A low-effort way to reset her mindset and create a moment of calm in the middle of a busy day.

6. One Skin Face and Eye Set - Science-backed skincare that focuses on skin longevity, not just quick fixes. Helps support smoother, healthier skin over time.

7. Red Light Face Mask - An at-home facial that actually does something. Supports collagen production, reduces inflammation, and gives that “well-rested” glow without extra steps.

8. Organic Weighted Blanket - Deep, grounding pressure that supports better sleep and nervous system regulation. Ideal for the mom who has a hard time fully relaxing.

9. Flux Footwear Sneakers - Foot-shaped, supportive, and designed to move naturally. Great for daily walks and improving posture without sacrificing comfort.

10. Oura Ring - Helps her actually understand her body - sleep, recovery, stress, cycles. It’s insight she can use, not just data for the sake of it.

11. Kosterina Olive Oil Set - A staple upgraded. High-quality olive oil rich in antioxidants that makes everyday meals feel elevated and more nourishing.

12. OSEA Body Oil - Hydrating, mineral-rich, and smells like a spa. Turns something as basic as moisturizing into a full sensory experience.

13. Weighted Sleep Mask Nodpod - A game changer for deeper sleep. The gentle weight helps calm the nervous system and block out light… especially good if she wakes up easily.

14. Accupressure Mat - Feels intense at first, then weirdly addictive. Helps relieve tension, improve circulation, and give her a few minutes of forced stillness.

15. Plastic-Free Caraway Pans - A practical upgrade that actually matters. Non-toxic, non-stick, and makes everyday cooking safer and easier.

16. Manduka Pro Yoga Mat - Supportive, durable, and built to last years. Whether she’s into yoga or just stretching at home, this makes the experience feel more grounded and intentional.

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- From Mama Bear and Me 🫶

But the truth is, the best morning routine is one that regulates your body, supports your hormones, and sets your energy up for the day, without stressing your nervous system.

This is what I’ve been doing for the past few months. It’s simple (kinda), but every piece has a purpose.

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Wake Up (No Phone First)

I try not to grab my phone immediately. Not because I’m perfect, but because I’ve noticed it shifts my brain into reactive mode instantly.

Why it matters:
Your brain transitions from theta → alpha → beta waves when you wake up. Jumping straight into notifications spikes cortisol and pulls you out of that natural, calm waking state too quickly.

Even 5–10 minutes of not scrolling helps your nervous system ease into the day instead of being thrown into it.

Sunlight in My Eyes (Within 30 Minutes)

This is non-negotiable for me.

I step outside, even if it’s cloudy.

Why it matters (actual science):
Morning sunlight hits melanopsin receptors in your eyes, which signals your brain (specifically the hypothalamus) to regulate your circadian rhythm.

This helps:

• Increase morning cortisol (good thing - it gives you energy)

• Set your internal clock for better sleep later

• Support hormone timing (including your cycle)

It’s one of the highest ROI habits. If you’re going to do one thing, do this!

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Hydration + Supplements

What I do:

• Warm lemon water + shilajit + raw Manuka honey

• Cymbiotika Vitamin C + colostrum

• Coconut Cult yogurt

I keep it all in one place and just stack it.

Why it matters:

• Hydration first thing: You lose water overnight through breathing and sweating. Rehydrating supports blood volume, energy, and digestion.

• Lemon water: Can stimulate gastric juices → helps digestion wake up

• Shilajit: Contains fulvic acid, which may support mineral absorption and mitochondrial function (energy production) link here

• Manuka honey: Antimicrobial + immune support + energy → gentle energy without stressing your system link here - use code BEARENGER

• Vitamin C: Supports adrenal function, acts as an antioxidant, and is amazing for glowy skin link here

• Colostrum: May support gut lining + immune function (emerging research but promising) link here

• Coconut Cult coconut yogurt: Adds beneficial bacteria → supports gut health and digestion

If someone skips everything else in this routine, I’d still tell them: hydrate first thing.

Breakfast: Protein + Blood Sugar Stability

What I eat:

• ~30g protein (chicken, steak, or eggs)

• Fruit on the side

Why it matters:

Starting your day with protein helps:

• Stabilize blood sugar

• Reduce cravings later

• Support muscle + hormone health

Protein in the morning also lowers the likelihood of that mid-morning crash.

Fruit gives you:

• Quick energy (glucose)

• Fiber + antioxidants

This combo = stable + energized, not jittery.

Matcha (Instead of Coffee)

I usually do 1–2 matchas.

Why it’s different:

Matcha contains caffeine plus L-theanine, which slows caffeine absorption and promotes a calmer, more focused energy.

So instead of:

• spike → crash

You get:

• steady energy + focus

Also easier on cortisol compared to slamming coffee first thing on an empty stomach.

My recipe

Ingredients:

• 2 tsp organic ceremonial matcha (I love this one right now)

• 2 tbsp Laird Superfood unsweetened creamer

• 1 scoop organic, grass-fed collagen powder

• ½ tsp cinnamon

• 1 tbsp maple syrup

• ½ tsp vanilla

• Pinch of salt

• 1½ cups hot water (divided)

1. Whisk matcha with a small amount of hot water until smooth.

2. Add remaining ingredients.

3. Blend or froth for a creamy texture.

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Movement: Strength, Kickboxing, or Heated Pilates

I rotate based on how I feel and where I am in my cycle.

• Strength training (muscle + metabolism)

• Kickboxing (conditioning + stress release)

• Heated Pilates (mobility + sweat + lower intensity)

Why it matters:

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