That extra iron is a big one for me. As someone who tracks my cycle closely, getting more iron from plant-based food is something I’m always looking to build in, and this is a really easy, low-lift way to do it.

I usually make a big batch on Sunday and portion it out for the week, but you can make this single serve and have it ready in 5 minutes. Usually, I top it with a scoop of Greek yogurt for extra protein and creaminess.

• 2 tbsp Zen Basil Seeds

• 4 tbsp water

• 4 tbsp unsweetened almond milk (Vanilla Malk is my go-to)

• 1 banana (I like mine slightly underripe, about a day before peak ripeness. Anyone else weird like that??)

• ½ scoop Ballerina Farm Vanilla protein powder (or protein powder of your choice)

• 1/2 tsp vanilla bean paste or vanilla extract

• ~1 tsp honey (or maple syrup) - adjust to your sweetness liking

• Dash of cinnamon

• Pinch of sea salt

*optional: 1 scoop of protein powder - Ballerina Farm Vanilla is my fav (also linking the single serve packets here! It’s a bit $$ so would recommend trying out the different flavors here. They also sell them at Happier Grocery if you’re in NYC!)

Directions

• Stir the zen basil seeds and water in bowl. Let sit for 5 min, until the seeds begin to gel.

• Add milk, vanilla, honey, cinnamon, sea salt, & *protein powder. Stir well.

• Mash ½ of the banana and mix it into the pudding.

• Refrigerate for ~30min (or overnight) for a thicker, more pudding-like consistency.

• Slice the remaining banana and use it to top the pudding, along with anything else your heart desires :).

Serves 1, but I always multiply this by 4-5x and store it in individual jars in the fridge for the week. Grab-and-go breakfast, done.

Enjoy and let me know if you try it!

xx B

Click the image below to purchase everything you need to make this recipe from Amazon page.

A family member. A coworker. Your partner.
The friend who drains you, but you keep saying yes to plans.
The spiral of “they looked at me weird… they must be upset.”
The unanswered text that suddenly consumes your entire nervous system.

The same patterns repeating over and over again.

I recently sat in a Kabbalah class on transforming challenges into opportunities, co-led by Melissa Wood-Tepperberg and my teacher, Eitan Yardeni. First of all, Melissa really is that radiant being she appears to be online so being in her presence was a true gift. She’s someone who has radically transformed her life through this work, and hearing her speak about it in person was so powerful.

There’s a perception that Kabbalah is “woo woo,” but when you apply it to everyday life, it’s incredibly practical. The difference you feel when you’re spiritually tuned in is tangible — there’s more ease, more clarity, more flow. And this specific lesson shifts how you respond to the moment in front of you, which ultimately shifts how you handle any challenge in your life.

What struck me most wasn’t the inspiration. It was recognition.

We wake up and rush…to the gym, to work, to the next thing.
We react to emails. To tone. To texts.
We defend. Suppress. Control. Spiral.

And then we wonder why we’re so exhausted.

This hit home for me. Because even when I’m spiritually connected, moving my body, nourishing myself, I still default to go, go, go. More to do. More pressure. Less time. And when there is time? I struggle to sit in it without feeling like I should be doing something else. And living in NYC and blaming the hustle is no longer an excuse I’m using.

When we live in this high alert state, our nervous system gets depleted. The things that once felt manageable start to feel heavy, loud and no longer something you align with. That subtle, yet undeniable feeling that you’ve been overriding yourself instead of actually listening.

And this four-step framework gave me something practical to lean on when facing a challenge.

Read more

What that assessment didn’t capture is how that discipline formed. For me, it was never about willpower or control. It was about learning to trust myself. Choosing, again and again, to believe I was capable, even when a quieter voice told me not to get ahead of myself. Learning to stay with myself instead of shrinking, second-guessing, or dismissing my own potential was a form of self-love I didn’t recognize at the time.

And that work started much earlier. I was the chubby kid. Insecure. Uncomfortable in my body. A little too aware of how I looked, how I moved, how much space I was taking up at any given moment. (And truly, nothing sharpens self-awareness like being ten years old and convinced everyone is watching you eat a snack.) Looking back now, I feel so much softness for her. She wasn’t broken or behind, she was highly sensitive, perceptive, and doing her best with the tools she had. Honoring that version of her today and giving her a big hug!! (below on the right).

That discipline didn’t come out of nowhere; it had a focus. For me, it first showed up around food and the idea of eating “healthy.” Not in a perfect way, and certainly not within one fixed definition. There were many iterations over the years, some more supportive than others, but what remained constant was the intention.

I noticed how food affected my energy, mood, confidence, and sense of steadiness. Eating well became one of the first ways I learned how to care for myself, even before I understood what balance truly meant.

That curiosity sparked my interest in health, wellness, and nutrition, and it’s stayed with me ever since. What began as discipline evolved into education, intuition, and a deeper relationship with my body. I grew up feeling I had to work a little harder to feel confident, and I channeled that energy into building internal structure early, learning how to self-regulate, move through discomfort, and rely on myself. I share this not as a one-size-fits-all story, but as an honest reflection of how I became the mindful, motivated person I am today.

My discipline was first formed, not as punishment, but as protection. A way to feel safe. A way to anchor myself when everything felt unsteady.

With time, I realized something deeper: discipline only worked when it was paired with self-belief. Allowing myself to want more, imagine bigger, and take my goals seriously unlocked a new kind of transformation, where my goals stopped feeling out of reach and started becoming real.

For a long time, that discipline showed up as rigidity. High standards. Very little softness. And while that part of me still exists, over time I’ve learned how to live with more fluidity, staying consistent without being harsh, and committed without being controlling.

Soft discipline, if you will; grounded in self-love rather than self-criticism. Rooted in belief, not fear.

In this post, I break down actionable steps for building soft discipline and finding a balance that works with your life, in hopes it supports you in becoming your highest self.

Step 1: Shift the belief

Before discipline becomes action, it starts with what you believe is possible. If you believe you need to feel motivated to begin, you’ll stay stuck waiting. Motivation isn’t something to wait for, it follows movement. The belief to adopt is simple: You don’t have to feel ready to begin.

Example:
You tell yourself, “I’m lazy. I’ll clean my room when I feel like it.”
The shift sounds like: “I don’t need to feel motivated to start. I just need to start.”

(More on this in a recent TikTok here.)

Step 2: Take the smallest honest action

Once the belief shifts, behavior follows. Soft discipline isn’t about doing the most, it’s about doing the smallest thing you can actually follow through on, especially on days that don’t feel particularly inspiring. Not because you’re excited, but because you’re committed. This is how trust with yourself is built: consistency over intensity.

Example:
Instead of “clean the entire room,” the action becomes:
→ make the bed
→ put clothes in the hamper
→ clear one surface

Small enough that your nervous system doesn’t resist it.

Step 3: Move before you feel motivated

This is where we often get it backwards. We wait for motivation, assuming it comes first, when in reality, movement creates motivation. Soft discipline is choosing to move even when it feels small or unimpressive, even when no one sees it. It’s showing up on the days motivation doesn’t, doing the work without an audience, and choosing what supports you over what drains you. That’s how momentum builds.

Example:
You start making the bed feeling irritated and unmotivated. Somewhere in the middle, the resistance softens. By the time you’re done, the next step feels easier. Not because anything about you changed, but because you moved. You’re doing the very thing you once told yourself you couldn’t.

Step 4: Ask the honest question

As often says: How bad do you want to feel good? Not in a punishing or hustle driven way, but in the most honest sense. How much do you want clarity? Energy? Presence? Connection?

Your daily choices are quietly answering that question for you.

Example:
You pause and ask: “Do I want the short-term comfort of avoiding this, or the relief of being in a space that feels clear?”

Step 5: Let the body lead

This is where discipline becomes spiritual for me. Caring for my body isn’t separate from my spiritual life, it’s what allows me to access it. When my body feels regulated and nourished, I have greater access to patience, intuition, clarity, and a deeper connection to myself. Movement clears stagnant energy. Hydration supports focus. Consistency builds trust.

Soft discipline is devotion made practical.

Example:
You clear your space and feel it in your body. Your shoulders drop. Your thoughts soften. The body affirms what the mind initially resisted.

Step 6: Return again and again

This is where the magic happens. Harsh discipline relies on pressure. Soft discipline relies on return. It doesn’t shame you for drifting or punish you for inconsistency, it simply invites you back.

Feeling good isn’t instant. It’s built through repeated moments of showing up until your body learns it can trust you. Soft discipline is consistency without cruelty. Structure without shame. Devotion without rigidity.

Returning isn’t about proving anything. It’s about choosing yourself, even on days you doubt your progress or potential. That choice, made again and again, is self-love in its most practical form.

I hope this supports you in creating structure that feels kind and sustainable, one that allows you to grow without shrinking or doubting yourself along the way. It’s something I return to whenever I feel overwhelmed or catch myself becoming unnecessarily harsh.

Because true discipline isn’t about becoming someone else. It’s about trusting that you’re already worthy of the life you’re building

What’s Expanding My Vessel

To close, I’m sharing a few things I’ve been loving lately — small, everyday staples that have been supporting me in this season. I plan to keep sharing these here as a way to cut through the noise and spark a little inspiration <3.

1. Dry Brush

2. Pique Matcha

3. OSEA Salts of the Earth Body Scrub

4. OLEHENRIKSEN Peptide Lip Treatment

5. Salt & Stone | Saffron & Cedar Deodorant (Aluminum-Free)

6. Brodo Bone Broth (Variety Pack)

xx

B

The Vessel is a space for honest, unfiltered conversations that bring us back into connection with our bodies, with each other, and with the Light. Through embodiment, presence, and realness, my hope is to explore together how creating space within yourself allows miracles to fill those mindful gaps.

This space has been something I’ve felt called to create for a long time.

Over the years, my relationship with wellness has shifted from something external and aesthetic-driven into something that touches every part of who I am. This space is an invitation to share that journey with you, with honesty, gentleness, and deep curiosity.

I know firsthand how overwhelming wellness can feel. There’s so much noise, so many rules, trends, and opinions telling us what we should do. Here, we step away from that. Wellness doesn’t have to be complicated. It can feel simple, intuitive, and sacred again.

Working in corporate America has taught me a lot…discipline, drive, and skills I didn’t even know existed (hello, pivot tables and VLOOKUPs, anyone?). But more than anything, it taught me this: alignment is everything. No matter where you are in life, if you’re not tending to yourself—body, mind, and spirit—it’s easy to feel disconnected. Wellness isn’t just about what you eat or how you move; it’s about what you think, what you believe, and how fully you show up for yourself every day. And the journey is infinitely richer when we do it together, in conversation and connection.

It’s about coming back into alignment, and trusting that when you do, everything else naturally falls into place.

So, I took a leap.
I went back to school to pursue my Master’s in Functional Nutrition.
I began training to become a Pilates instructor.
And I started finding ways to bring wellness to life in a way that feels community-driven, intentional, and elevated.

If you know me at all, chances are you’ve come to me with a health and wellness related question at some point — and I’ve always loved fulfilling that role in my community.
Usually it’s something like:
“What workouts should I do?”
“Healthy breakfast ideas?”
“What does the full moon tonight mean?”
Or, on tougher days, “Is Mercury in retrograde… or am I just down bad?”

While I don’t always have all the answers and can’t tell you what’s “best” for you, I genuinely love helping people discover what does work for them, and seeing just how much better it can feel.

Over time, I realized these conversations often live at the intersection of health, embodiment, meaning, and connection, and creating this space felt like the natural next step: an invitation to explore these questions together, with curiosity, intention, and joy.

Alongside this, I began exploring spirituality more deeply through Kabbalah, an ancient wisdom that maps the soul’s journey and shows how our inner state shapes our outer world. It’s not a religion, but a framework for understanding how the universe works, why things happen, and what we’re here to learn. Kabbalah became a guide for me to move from confusion to clarity, rise above the limitations of the physical world, and cultivate a deeper sense of fulfillment. It’s a tool for understanding life at the soul level and expanding the way we experience it.

At the heart of Kabbalah is The Creator: an endless force of energy, pure and infinite. What emanates from the Creator is the Light, the source of all fulfillment. Within that Light are all the levels of love, wisdom, peace, and abundance that we seek.

The Vessel, in this framework, represents our ability to receive, hold, and embody that Light. It symbolizes all of humanity, once a single unified soul, now divided into billions of individual souls so that each of us can grow, expand, and learn to contain the Light in our own unique way.

For me, the idea of The Vessel is deeply personal.

My dad, who suddenly passed at the end of 2019, owned a lighting company. It feels fitting that he brought so much light, warmth, and joy into the lives of everyone around him. Losing him was one of the most profound challenges of my life, and it was through turning to spirituality, wellness, and practices like movement and nutrition that I learned how to reconnect with that same light within myself, even in the midst of grief. His life is a reminder that love, kindness, and presence are forms of light we can carry, cultivate, and share — and it inspires me to bring that same care, intention, and warmth into this space, for myself and for all of us, together.

And in many ways, that mirrors the journey of wellness.

We are each a vessel.
And how we nourish, move, and care for ourselves determines how much light we’re able to hold.

For me, The Vessel lives at the intersection of three worlds:

• Movement — through Pilates and embodiment

• Nutrition — through nourishment and functional nutrition

• Spirituality — through energy, consciousness, manifestation, and Kabbalah

These aren’t separate disciplines. They are deeply interconnected.

Movement strengthens the vessel.
Nutrition fills it with life.
Spirituality expands it with light.

This space will unfold intentionally and organically.

It may take many forms — connection through intimate gatherings, movement, thoughtful guides/challenges, and one-on-one support — evolving as I do, and as this community does. Rather than rigid offerings or prescribed paths, The Vessel is meant to meet you where you are, offering what feels most supportive in each season.

Not as firm rules or trends, but as tools that have worked for me. I’m sharing in the hope that they empower and inspire you to live your most authentic, aligned life while connecting with others who are on this path.

My intention is to help cut through the noise, bridge science and spirit, and above all, bring meaning back into how we live each day.

I don’t have everything figured out, but my purpose is clear: to help, to heal, and to create spaces where people feel more connected — to themselves, to their Light, and to the people walking alongside them.

Thank you for being here, truly.

Whether you’re here to deepen your wellness practice, reconnect with your body, explore spirituality, or simply move through life with more ease, I hope this space feels like a soft landing — a place to breathe, reflect, and honor that your journey is uniquely yours, always evolving, and sacred, yet even more meaningful when shared.

Follow along on Instagram @the.vessel__ and subscribe to grow with me.

With so much love & light,
Brit