For now let’s chat about WHERE we buy our food. From the farmers market to Costco, this is every single place I source from, why I use each one, and how to find something similar wherever you live. Would love to hear any other ideas you have in the comments! Let’s get into it.

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CSA Produce Box

We get local produce from organic and regenerative farms delivered right to our door every week. I use Farm Fresh To You since we’re on the West Coast, and I love that it’s flexible with our summer schedule but still comes year-round. I can skip a week if we’re traveling and pick it back up when we’re back.

To find something similar just search “CSA” or “food co-op” near you. There’s almost always something local. You end up with fresh, seasonal produce from real farms, weekly, at really good prices!

Local Meat + Dairy Delivery

This one I found more recently and I’m a little obsessed. Crofter Market connects you to local, quality farms here in Utah County, and they deliver pasture-raised, grass-finished meats, corn and soy free eggs, and raw dairy straight to your door.

This one is just local to Utah but I’ll share a few farms I like to order meat from as well below!

The Farmers Market

Stating the obvious, but saying it anyway because produce is cheapest and most in-season at the farmers market, which also means it tastes the best and is the most nutritious! Win, win, win. Plus it turns into a fun little family outing every week, and you’re putting your money straight into your own community instead of a big corporation.

Growing Our Own

I have a small herb garden and it saves me more on herbs than I expected! Plus I know nothing on it has been sprayed with anything. I’m still very new to gardening, but my goal someday is to have one large enough to actually provide a good portion of what my family eats. Chickens too! Ask me again in a year.

Raw Dairy

I usually get our raw milk from a local farm store because they test every batch before it ever hits the shelf! If you’re local to Utah, I love Redmond Farms and if you’re not, search www.getrawmilk.com to find a source near you.

Thrive Market

I go through phases with this one. Some months I’m ordering constantly, other months I forget it exists. But it’s a really great place to find healthier pantry staples from all the good brands, usually for less than you’d pay elsewhere, and it shows up on your doorstep instead of requiring a whole separate store trip.

Meat in Bulk

I like ordering meat in bulk to keep stocked in our chest freezer. It’s almost always discounted when you order that way. As soon as I’m done donating all my breastmilk, a quarter cow is next on the list!!!!

A few places to check out if you want to do this too:

• Local farms — always your cheapest option, especially if you can find a cow share near you

• Grassland Beef

• Primal Pastures

• White Oak

• Force of Nature

Sprouts + Costco

And yes…we still shop at a regular grocery store too!! Sprouts is my favorite, Whole Foods is a close second, and Costco has a surprising number of organic options priced really well. We go every few months to stock up on the basics we go through fast. I’m not trying to convince anyone that sourcing “well” means never setting foot in a normal store again. It just doesn’t have to be your only option!

I hope this gives you some ideas for supporting local farms and sourcing better quality food for your family without turning grocery shopping into a second job. A lot of these are deliveries which saves me so much time! Save this for later, and I’d love to hear where you shop too!

Our family friends made a batch for us recently and that’s when I realized: I could make this myself?! Which then led to the obvious question of why I had never thought to make beef jerky before. In my head it seemed like a complicated production, but it turned out to be so easy.

You’ll get the best results in a smoker or a dehydrator, but an oven works too if that’s what you have (I’ve included instructions for all three below). My parents have a smoker, so while we were in town visiting I figured we’d just try it, and it turned out so good that we ended up making a second batch two days later. Both batches did not last very long…I love making things from scratch and experimenting in the kitchen, and this was a success!

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Beef Jerky Marinade

London broil is the best cut for this. It’s lean and takes on the marinade so well. You can have the butcher slice it for you so all the pieces are uniform and cook evenly!

Ingredients

• 5 lbs London broil, sliced thin

• 2 cups Worcestershire sauce

• ½ cup soy sauce

• ½ cup brown sugar

• 2 tsp black pepper

• 1 tsp salt

Instructions

1. Slice the London broil thin. It slices so much cleaner if the meat is partially frozen first, about 30–45 minutes in the freezer does it. Or just have the butcher do it when you buy it!

2. Whisk together the Worcestershire sauce, soy sauce, brown sugar, pepper, and salt until the sugar dissolves.

3. Add the sliced meat to the marinade, making sure every piece is coated. A large zip-top bag or container works well here.

4. Refrigerate 12-24 hours.

5. Arrange the strips in a single layer, without overlapping, and dry using whichever method below works for you. We used a smoker which gives the best flavor!

6. Let it cool completely before storing. Keeps in an airtight container in the fridge for a couple weeks, or the freezer for months.

Makes about 5 lbs of jerky.

Three Ways to Dry It

I've only tested this recipe in a smoker, and the flavor is hard to beat! That said, it'll work just as well in an oven or dehydrator. For those methods, you can add a splash of liquid smoke to the marinade if you'd like a smokier flavor.

Option 1: Oven (Easiest)

• Preheat to 170°F (or the lowest temperature your oven allows).

• Place the marinated beef on a wire rack set over a baking sheet so air can circulate.

• Crack the oven door open 1–2 inches with a wooden spoon to let moisture escape.

• Bake for 3–6 hours, checking every hour after the 3-hour mark.

• It’s done when it bends without breaking in half and no moisture squeezes out.

Option 2: Dehydrator

• Set to 160°F (or follow your dehydrator’s instructions).

• Dry for 4–8 hours, depending on thickness.

Option 3: Smoker (My favorite for flavor)

• Smoke at 160°F using hardwood pellets like hickory, oak, or cherry.

• Smoke for 4–8 hours until the jerky is dry but still slightly pliable.

Refined Sugar-Free Version (Trying This Next)

This is the variation I want to try next to make it even healthier. Swapping the soy for coconut aminos and the brown sugar for maple syrup and coconut sugar!

Ingredients (5 lbs beef)

• 2 cups Worcestershire sauce

• ½ cup coconut aminos

• 2 tbsp pure maple syrup

• 2 tbsp coconut sugar

• 2 tsp freshly ground black pepper

• 1 tsp Redmond Real Salt

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp smoked paprika (optional, but adds a subtle smoky depth)

Instructions

1. Whisk together all of the marinade ingredients until the coconut sugar dissolves.

2. Add 5 lbs of thinly sliced beef and coat well.

3. Marinate in the refrigerator for 12–24 hours.

4. Remove the beef and pat dry with paper towels if desired.

5. Smoke on your Traeger at 160°F until the jerky is dry but still slightly pliable, about 4–8 hours depending on thickness.

If you make a batch, I’d love to hear how it turns out.

This is the batch of recipes I leaned on this week: a mineral-rich bone marrow broth to sip on or build soups from, pizza dough that does most of its work in the fridge, a yummy marinade in honor of buying a grill, muffins that are secretly good for milk supply, a specialty syrup to add to my matcha in the morning, and a treat at the end because I don’t believe in a week without one!

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1. Rich Marrow Bone Broth

It’s the base for soups, a mug I sip on when I need something warm and mineral-rich, and just good insurance for gut health support postpartum. Roasting the bones first isn’t required, but it makes a real difference in flavor. You can also use any bone scraps too!

Ingredients

• 70 oz (≈4.4 lbs) marrow bones (beef, veal, or a mix)

• 12–16 cups water (just enough to cover bones)

• 2 tbsp apple cider vinegar or lemon juice (helps extract minerals)

• 1 large onion, quartered

• 2 carrots, chopped

• 2 celery stalks, chopped

• 3–4 garlic cloves, smashed

• 2 bay leaves

• 1 tsp black peppercorns

• Optional: fresh herbs like thyme, parsley, or rosemary

Instructions (Slow Cooker Method)

1. Roast the bones (optional but flavorful): preheat oven to 400°F and roast the bones on a baking sheet for 30–40 minutes until browned.

2. Place the bones in the slow cooker with the vinegar, water, onion, carrots, celery, garlic, bay leaves, peppercorns, and herbs.

3. Cover and cook on low for 12–24 hours. The longer it cooks, the more gelatin and flavor you’ll extract.

4. Remove the bones and vegetables (Before discarding the bones, I use a knife to push the bone marrow out into a separate bowl and save to make marrow butter or freeze to give my daughter when she starts solids), then strain the broth through a fine mesh sieve.

5. Refrigerate up to 5 days, or freeze in portions (ice cube trays work great for small servings).

2. Sourdough Pizza Dough

I want to start doing more pizza nights. It’s fun and so easy! Most of the work happens while the dough just sits in the fridge, so I mix it up, forget about it for a couple days, and by the time we’re ready to eat it’s already done the hard part. This is the recipe I used this time around.

Ingredients

• 500 g all-purpose flour (about 4 cups)

• 315 g warm water (about 1⅓ cups)

• 100 g active sourdough starter (fed and bubbly)

• 10 g fine sea salt (1¾ tsp)

• 15 g extra virgin olive oil (1 tbsp)

Instructions

1. Whisk the warm water and starter together until mostly combined. Add the flour and mix until no dry flour remains. Cover and rest 30 minutes.

2. Add the salt and olive oil. Knead 5–8 minutes until smooth and elastic.

3. Cover and let rise at room temperature 4–6 hours. During the first 2 hours, do 3–4 sets of stretch and folds, about every 30 minutes, until the dough is smooth, airy, and slightly puffy.

4. Divide into 2 equal portions, shape into tight balls, and place in lightly oiled containers.

5. Cover and refrigerate 24–72 hours. A 48-hour cold ferment gives the best flavor and texture.

Pizza Day

1. Pull the dough out 2–3 hours before baking to come to room temperature.

2. Preheat your oven with a pizza stone or steel to 500–550°F for at least 45 minutes. (I don’t have a pizza stone so until we get one I just use a baking pan)

3. Gently stretch the dough by hand into a 12–14 inch circle.

4. Add sauce, cheese, and toppings, then bake 8–12 minutes until the crust is golden and the cheese is bubbling.

5. Let rest 2–3 minutes before slicing.

Makes 2 large (12–14 inch) pizzas. Tip: resist adding extra flour, the dough should feel soft and slightly tacky, and stretch it by hand instead of using a rolling pin to keep the air bubbles intact.

3. Garlic Herb Steak Marinade

We just bought a grill and now I’m kicking myself we didn’t get one sooner. I see a lot of burger and steak nights in our future. This steak marinade was so fresh and yum!! Perfect excuse to use herbs from the garden too.

Ingredients

• ⅓ cup avocado oil

• ¼ cup coconut aminos (or low-sodium soy sauce)

• 2 tbsp Worcestershire sauce

• 2 tbsp fresh lemon juice

• 5 garlic cloves, minced

• 1 tbsp Dijon mustard

• 1 tbsp fresh rosemary, finely chopped (or 1 tsp dried)

• 1 tbsp fresh thyme leaves (or 1 tsp dried)

• 1 tsp smoked paprika

• 1 tsp freshly cracked black pepper

• 1 tsp sea salt (reduce slightly if using soy sauce)

Instructions

1. Whisk everything together.

2. Pour over steaks in a zip-top bag or shallow dish and refrigerate: flank or skirt steak 2–8 hours, sirloin 4–12 hours, ribeye or New York strip 2–6 hours, filet 1–3 hours.

3. Remove from the fridge 30–45 minutes before grilling. Pat the surface lightly with paper towels, just to remove the excess so it doesn’t burn.

4. Grill over high heat to your desired doneness, then rest 5–10 minutes before slicing.

Optional garlic herb butter: mix 4 tbsp softened butter with 1 minced garlic clove, 1 tsp chopped parsley, 1 tsp chopped rosemary, and a pinch of flaky sea salt.

Enough for 2–3 lbs of steak.

4. Moist Lemon Blueberry Lactation Muffins

Husband approved and secretly good for milk supply? Yup. Drizzled with a little raw honey. So good.

Dry Ingredients

• 2½ cups all-purpose flour

• 1½ cups einkorn flour

• 2 cups old-fashioned rolled oats

• ½ cup brewer’s yeast

• ½ cup ground flaxseed

• 4 tsp baking powder

• 1 tsp baking soda

• 1 tsp sea salt

Wet Ingredients

• 4 large eggs

• 1 cup melted butter

• 1 cup full-fat Greek yogurt (or sour cream)

• ⅔ cup date syrup

• ½ cup honey

• 2 tsp vanilla extract

• Zest of 4 lemons

• ½ cup fresh lemon juice (about 3–4 lemons)

• 1 cup whole milk (raw milk works great)

Fold In

• 3 cups frozen wild blueberries (don’t thaw)

• 2 tbsp flour (to coat the blueberries)

Lemon Oat Crumble: mix ½ cup rolled oats, ½ cup flour, ¼ cup coconut sugar, ¼ cup cold cubed butter, and the zest of 1 lemon until crumbly.

Instructions

1. Preheat oven to 375°F. Line two 12-cup muffin tins.

2. Whisk together the dry ingredients in one bowl and the wet ingredients in another until smooth.

3. Fold the wet ingredients into the dry just until combined. Let the batter rest 10–15 minutes so the oats and einkorn absorb moisture.

4. Toss the blueberries with the 2 tbsp flour and gently fold in.

5. Fill each muffin cup about ¾ full and top with the crumble, if using.

6. Bake 22–26 minutes, until lightly golden and a toothpick comes out with just a few moist crumbs.

7. Cool in the pan 10 minutes before transferring to a wire rack.

Optional lemon glaze: whisk 1 cup powdered sugar with 2–3 tbsp fresh lemon juice and extra lemon zest, then drizzle over cooled muffins.

Makes 24 muffins. Tip: frozen wild blueberries distribute more evenly than fresh, and these freeze exceptionally well, just thaw overnight or warm for 20–30 seconds before eating.

5. Banana Bread Syrup (for matcha or anything else)

Recreated this one because my local coffee shop makes the best banana bread matcha and I figured it might be the right financial move to figure out how to make it at home… It’s also so good on pancakes, yogurt, oatmeal, etc!

Ingredients

• 1 ripe banana, mashed

• 1 cup filtered water

• ½ cup pure maple syrup

• 2 tbsp coconut sugar (optional, for a deeper caramel flavor)

• 2 tsp vanilla extract

• 1 tsp ground cinnamon

• ¼ tsp ground nutmeg

• Pinch of sea salt

• ½ tsp butter extract (optional, for a fresh-baked flavor)

• ¼ tsp almond extract (optional, use sparingly)

Instructions

1. Add the mashed banana, water, maple syrup, coconut sugar, cinnamon, nutmeg, and salt to a saucepan.

2. Simmer over low heat 10–15 minutes, stirring occasionally.

3. Remove from heat and stir in the vanilla (and butter/almond extracts, if using).

4. Let cool about 10 minutes, then strain through a fine-mesh sieve or cheesecloth, pressing gently to extract the liquid. Discard the solids.

5. Store in a glass jar in the fridge for up to 5–7 days.

Makes about 1½ cups (12 servings).

6. Raw Milk Cherry Garcia Ice Cream

Proof that “healthy meal prep” doesn’t mean deprivation in my house. Raw dairy, cream, and egg yolks make this genuinely creamier than anything store-bought, and the cherry swirl gets you those little pockets of concentrated flavor that are so delicious. A nutrient-dense little treat!

Ingredients

• 2 cups raw heavy cream

• 1½ cups raw whole milk

• 3 raw egg yolks

• ½ cup date syrup (plus 1–2 tbsp more if you like it sweeter)

• 1 tsp vanilla extract

• ⅛ tsp almond extract

• ¼ tsp sea salt

• 1 tsp arrowroot starch (optional, for an even creamier texture)

• 1½ cups fresh or frozen sweet cherries, pitted and chopped

• 1 tsp lemon juice

• 4 oz dark chocolate (70% works great), chopped into chunks (I use the Hu brand)

• Optional: ¼ cup toasted sliced almonds for crunch

Cherry Swirl

• ½ cup chopped cherries

• 1 tbsp date syrup

• 1 tsp lemon juice

Cook over medium heat 5–8 minutes until syrupy, then let cool completely.

Instructions

1. Whisk together the cream, milk, date syrup, vanilla, salt, and arrowroot (if using) until smooth.

2. Refrigerate the base at least 4 hours or overnight. A very cold base churns much creamier.

3. Churn according to your ice cream maker’s instructions until it reaches soft-serve consistency, usually 20–30 minutes.

4. During the last 2–3 minutes, add the remaining 1 cup chopped cherries and the chopped dark chocolate.

5. Transfer one-third of the ice cream to a freezer-safe container and drizzle some cherry swirl over it. Repeat the layers until everything is used.

6. Freeze 2–4 hours before scooping.

Makes about 1 quart.

That’s everything that filled our fridge and freezer this week. If you make any of these, I’d love to hear how they turn out!

Here’s a list of some of our favorites — a muffin recipe I’ve made more times than I can count, the postpartum tea I sip on throughout the day, some yummy snacks and a few prepped dinners for the nights cooking isn’t happening. Oh, and we can’t forget the staple Ballerina Farms sourdough recipe. Featuring nourishing and whole food ingredients of course. Saving this one for future me, and sharing it in case it saves you too!

Blue Spirulina Chia Pudding

Makes: 2 servings

Ingredients

• 2 cups coconut milk (Califia brand)

• ½ cup chia seeds

• 1–2 tsp blue spirulina powder

• 1–2 tbsp maple syrup or honey

• 1 tsp vanilla extract

• Pinch of sea salt

Instructions

1. Add the milk, blue spirulina, sweetener, vanilla, and salt to a bowl or jar and whisk until smooth.

2. Stir in the chia seeds.

3. Let sit for 5 minutes, then stir again to break up any clumps.

4. Cover and refrigerate for at least 4 hours, preferably overnight.

5. Stir before serving and add toppings.

Tart Cherry Gelatin Gummies

Ingredients

• 32 oz (4 cups) tart cherry juice

• ⅔ cup unflavored gelatin (about 10–11 tbsp)

• 2–4 tbsp raw honey

• 2 tsp lemon juice (optional)

Instructions

1. Pour 1 cup of the tart cherry juice into a bowl.

2. Sprinkle the gelatin over it and let it bloom for 5 minutes.

3. Warm the remaining 3 cups juice in a saucepan over low heat (don’t boil).

4. Stir in honey and lemon juice if using.

5. Whisk in the bloomed gelatin until fully dissolved.

6. Pour into molds or a 9x13 dish.

7. Refrigerate until firm, about 2 hours.

Banana Oat Lactation Muffins

Ingredients

• 3 very ripe bananas, mashed

• 2 eggs

• ½ cup melted butter or ghee

• ¼ cup maple syrup or honey

• 1 tsp vanilla

• ½ cup milk (raw milk, whole milk, or milk of choice)

• 1½ cups rolled oats

• ¾ cup flour

• ¼ cup ground flaxseed

• 2 tbsp brewer’s yeast

• 1 tsp baking powder

• ½ tsp baking soda

• 1 tsp cinnamon

• ¼ tsp sea salt

• ½ cup chocolate chips (optional but recommended)

Instructions

1. Mix wet ingredients.

2. Stir in dry ingredients until just combined.

3. Let sit for only 2–3 minutes.

4. Bake at 350°F for 16–20 minutes, just until a toothpick comes out with a few moist crumbs.

Postpartum Tea (Loose-Leaf)

Ingredients:

• 2 parts nettle leaf — mineral-rich (iron, calcium, magnesium), supports replenishment after birth

• 2 parts red raspberry leaf — tones and supports uterine recovery

• 1 part oat straw — deeply nourishing for the nervous system + adrenal support

• 1 part lemon balm — calming, mood-lifting, supports gentle digestion

• ½–1 part chamomile — relaxing, anti-inflammatory, helps sleep and tension

Optional additions — choose 1 if desired

• ½ part fennel seed or anise seed → digestion + milk support

• ½ part rose petals → emotional support, heart-opening, gentle sweetness

How to make the blend

1. Combine all dried herbs in a glass jar.

2. Gently mix.

3. Store away from light and heat.

How to brew

• 1–2 Tbsp loose tea per quart (32 oz) of hot water

• Steep 15–30 minutes (longer = more mineral extraction)

• Strain and sip throughout the day

Simple Chicken Salad

Makes: 4–6 servings

Ingredients

• 4 cups cooked chicken breast, shredded or diced

• ½ cup mayonnaise

• 2 celery stalks, finely diced

• ¼ cup red onion, finely diced

• 1 tbsp Dijon mustard

• 1 tbsp lemon juice

• ½ tsp sea salt (or to taste)

• ¼ tsp black pepper

Optional add-ins

• ½ cup red grapes, halved

• ¼ cup chopped pecans or walnuts

• 2 tbsp chopped fresh dill

• 2 tbsp chopped parsley

• 1 diced apple

Instructions

1. Add chicken, celery, and onion to a large bowl.

2. In a separate bowl, whisk together mayonnaise, Dijon, lemon juice, salt, and pepper.

3. Pour dressing over the chicken mixture and stir until evenly coated.

4. Fold in any optional add-ins.

5. Chill for at least 30 minutes before serving.

Taco Seasoned Ground Beef

Ingredients

• 1 onion, chopped

• 2 lbs ground beef

• 2 packs Siete taco seasoning

Instructions

1. Sauté the chopped onion.

2. Add ground beef and taco seasoning; cook until beef is browned and fully cooked through.

Serve on Siete tortillas, or with rice and toppings throughout the week.

Baked Chuck Roast

Instructions

1. Place the chuck roast in a Dutch oven, cover, and bake at 350°F for 1 hour per pound, until shreddable.

2. Remove the lid and shred the meat.

3. With the lid off, broil for about 1 minute to crisp the top.

Long Ferment Sourdough (Ballerina Farms Recipe)

Makes: 2 loaves

Ingredients

• 250 grams active starter

• 735 grams water, plus 50 grams water (added later with the salt)

• 1000 grams unbleached all-purpose flour

• 24 grams sea salt

Instructions

1. Add your active starter to a bowl.

2. Add 735 grams of water.

3. Mix the starter with the water until it is “milky.”

4. Add the flour.

5. Mix together for a few minutes (dough will be sticky and chunky).

6. Cover the bowl with a cloth and let it sit for 20–30 minutes.

7. Add the salt and the remaining 50 grams of water.

8. Knead the dough for about 3–5 minutes until the water and salt are fully incorporated. It’s mixed well when it’s no longer slippery feeling.

9. Cover again and let rest for 20–30 minutes.

10. Over the next 1.5–2 hours, perform 3–4 “stretch and folds,” covering with plastic wrap and letting the dough rest 20–30 minutes after each series. Do this right in the bowl.

11. Cover the dough and let it rest at room temperature until doubled in size, OR — the preferred method — place in the fridge for 8–10 hours or more for a slow, long fermentation. Start the dough around dinnertime and place in the fridge for a day or two for a long ferment.

12. After fermentation, remove the dough from the fridge and let it sit on the counter for about an hour. Dump the dough onto the counter and divide it in half.

13. Spread the dough into a square or rectangle shape (about 12–18 inches). Try not to tear it. Fold one side to the middle, then fold over the other side. Roll the whole thing up — if it feels too sticky, wet your hands a bit. (This process is called “lamination”; it can be done just once.)

14. Once rolled up, push it away from you, then pull it toward you, pulling and tucking the edges under, turning it a bit. Do this 3–4 times. The loaf will be round and bouncy. Repeat with the second loaf.

15. Leave the 2 loaves on the counter uncovered for 20 minutes.

16. After 20 minutes, repeat the lamination process: stretch the dough into a square or rectangle, fold one side over, then fold the other side over. Roll it up, pushing away and pulling toward you, tucking the edges to form a round loaf.

17. Gently, with a bench scraper, flip the dough into floured proofing baskets (bannetons) and cover with plastic.

18. Place both baskets in the fridge for about 1–2 hours.

19. Preheat the oven to 450°F with the Dutch oven inside — it needs to be very hot.

20. Flip the dough out of the proofing baskets onto parchment paper. Score the bread with a design, using a lame.

21. Using the parchment to lift the dough, place it into the preheated cast iron pot (preheat the pot at least 30 minutes in advance). Put the lid on and place straight into the oven.

22. Bake for 25–35 minutes at 450°F.

23. Remove the lid and bake for another 5–10 minutes, until deep golden brown.

I get asked all the time what books I’d actually recommend, so I’m finally putting it all in one place, with my ratings and the one resource I’d tell you to prioritize over all of it (if you're not a reader)!

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The Core Reading List

1. Ina May’s Guide to Childbirth — 10/10 🌟

Ina May Gaskin

By far the most recommended natural birth book out there and the first one I read! She pushes back on the idea that doctors (and so many women themselves) treat childbirth like a medical event that's bound to go wrong without expert intervention. She talks about how women have the same basic capability to birth as literally every other mammal on earth, and that believing otherwise is what sends so many women toward unnecessary intervention. So inspiring and encouraging if you're hopeful to have a natural birth!

But just a heads up, the first half is very real birth stories, which I had to skip in my first trimester, it was too much haha. By my third trimester, though, I loved reading them!

2. The Natural Pregnancy Book — 10/10 🌟

Aviva Romm, MD

A nice change of pace since everything else on this list is mostly about birth, this one is just about pregnancy. It’s basically my go-to for “is this herb/supplement/remedy actually safe right now,” with specific protocols for things like nausea, heartburn, and prepping your body for labor using food and herbs. This is also where I got my loose-leaf herbal tea recipe for the third trimester!

3. Orgasmic Birth — 9/10 🌟

Elizabeth Davis & Debra Pascali-Bonaro

Don’t let the title fool you, haha. It's about the hormonal side of labor, specifically how oxytocin, the same "love hormone" released during sex and bonding, peaks higher during birth than at any other point in your life. The whole argument is that how painful birth feels has a lot to do with fear and environment, not just the contractions themselves!

4. HypnoBirthing — 9/10 🌟

Marie F. Mongan

Another one that’s all about the physiology of fear and pain. The method has you swap words like “contraction” and “pain” for “wave” and “surge,” and the breathing that goes with it (slow inhale through the nose, long exhale through the mouth) is the actual thing that got me through 3 hours of pushing. Reframing what was happening in my body changed how I experienced it!

5. Husband-Coached Childbirth — 6/10 🌟

Robert A. Bradley, MD

Didn’t love this one as much. The whole method is built around Bradley’s “six conditions for comfortable labor,” things like deep abdominal breathing, total darkness and quiet, and physical comfort, with your partner coaching you through it. Good concepts, but it didn’t feel like anything new or interesting. But definitely a firm believer that your partner should be just as involved as you are! I also think everyone should hire a doula so it doesn’t all fall on your partner!! You can get volunteer doulas for free, too.

6. Vaccines, Autoimmunity, and the Changing Nature of Childhood Illness — 10/10 🌟

Thomas Cowan, MD

This one really challenged how I think about kids getting sick. His argument is that common childhood illnesses play a protective role in maturing a kid’s immune system, and that rising rates of autoimmunity and chronic illness track alongside an expanded vaccine schedule (kids now receive around 70 vaccine doses by age 18!!!). Some of the science definitely went over my head, but it really helped me think through what I wanted for our daughter!

Flip-Through Favorites

7. The Mama Natural Week-by-Week Guide to Pregnancy and Childbirth

Genevieve Howland

8. The Nourishing Traditions Book of Baby & Child Care

Sally Fallon Morell & Thomas Cowan

Both of these are more like flip-through references than cover-to-cover reads. Mama Natural is organized week by week with recipes and checklists, so it was great for specific questions as they came up. Nourishing Traditions, from the founder of the Weston A. Price Foundation, is more of a reference for nutrient-dense eating from preconception all the way through childhood. SO GOOD!

Postpartum

9. The Fourth Trimester

Kimberly Ann Johnson

10. The First Forty Days

Heng Ou

The two postpartum books that were recommended to me the most! My baby came a month early, so I never fully finished these, but I still got so much good info out of both. Johnson’s book walks through postpartum healing practices across cultures, including the Mexican “closing of the bones” ceremony. Ou’s centers on the Chinese tradition of zuo yuezi, or “sitting the month,” and includes 60 recipes for postpartum recovery. She also points out that nearly identical 30-40 day rest and support traditions show up everywhere from India to Russia to Mexico.

I think so many people (myself included) put all the focus on pregnancy and birth and not enough on postpartum!! Something I will do differently with my next baby for sure.

On My Shelf for Next Time

11. The Womanly Art of Breastfeeding

La Leche League International

12. Real Food for Pregnancy

Lily Nichols, RDN

13. Birthing From Within

Pam England

The last three on my list that I sadly didn’t get to. Was so excited about each of these! Womanly Art of Breastfeeding has been around since 1958. Real Food for Pregnancy cites over 900 scientific studies and is actually used as a textbook in some midwifery and nutrition programs. And Birthing From Within reframes birth as a rite of passage rather than a medical event! Will read all three with my next baby.

If You’re Only Going to Do One Thing

Reading about birth was so interesting to me, but if you’re just looking for ONE resource, I can’t recommend an online birth course enough. We used Built to Birth’s online program, and Dave came out of it more prepared than I thought was possible. He went from getting queasy from the first few ultrasounds lol to being my rock during labor and birth. So grateful for him. Having my partner actually educated on what labor really looks like, what medical interventions to look out for, and how to support me made me so much more confident going in!

Birth was fascinating to me before, but after a wild ride with my first baby, I’m even more passionate about how important education is when it comes to pregnancy, birth, and postpartum. (I wrote out my full story here.)

No matter how much you prepare, things might not go as planned. But I do believe I was able to have a positive, unmedicated birth in a hospital setting, a month early, partially because I was educated and had an incredible birth team behind me when circumstances weren’t ideal.

You don’t have to read a stack of books to be educated. Information is everywhere these days. Normalize spending as much energy on birth planning as we do on wedding planning!!

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It's funny how opinionated people are when it comes to how babies sleep. After I shared on Instagram that we bedshare, I got so many questions about it that I wanted to actually sit down and share our full story here!

Our Story

We had planned on some form of co-sleeping before our daughter was even born. I’d bought a bedside bassinet early on, and I knew I wanted her close to us at night; I just didn’t know exactly what that would look like for us yet.

Everything got a lot more chaotic than we expected when she came a month early! She spent a month in the NICU, came home on oxygen, and was on a feeding tube for a couple of months. That first month at home, we had to hold her upright throughout the night, so my mom and my mother-in-law actually stayed with us so we could all take shifts.

Once she came off oxygen and could sleep more like a normal baby, we tried her in the bassinet. Surprise, she didn’t love it! She clearly wanted to be closer to us, and that’s when we started bedsharing. The first couple of nights, we did chest to chest, but then switched to the C curve because it seemed more sustainable long term.

How We Learned to Do It Safely

I was on Instagram and Reddit nonstop, trying to learn how to do it safely, because everyone kind of scares you and makes you feel like it’s not normal, even though it is. We followed the Safe Sleep 7, (minus breastfeeding for the first couple of weeks), and a few IG accounts became my go-tos for helpful, supportive resources: @happycosleeper, @heysleepybaby, and @cosleepy.

Our Setup

• A firm mattress (we did the milk carton/ruler test to make sure it was firm enough)

• A long, skinny body pillow tucked under the sheet as a barrier along the open edge of the bed (you can also roll a blanket or towel)

• I sleep in the C-curve position around her with my back to my husband (we’re both sober). We wash our sheets weekly so I can switch sides of the bed.

• Nothing else in the bed near her — no pillows, blankets, or stuffed animals. I tuck the comforter under my leg under her so it doesn’t get pulled up near her

• She sleeps in a sleep sack with her arms free, never swaddled (more on that below)

• We keep the room cool and dress her in breathable, natural fibers — overheating is one of the bigger risk factors, so temperature matters just as much as the mattress and bedding itself

• Safe Sleep 7!

Swaddling

Since I get asked this a lot too! She was swaddled in the NICU because that’s just standard there, but it was not something I planned on doing once she came home! More and more parents are skipping it too. A few of our reasons: it can suppress their Moro reflex, it’s been linked to hip dysplasia when wrapped too tightly around the legs, and it restricts their arm movement. Yes, she was snug in the womb, but she could still move her hands wherever she wanted in there, and taking that freedom away just didn’t feel right with me. I also think swaddling can end up being a stand-in for the actual closeness babies are asking for, when what they really want is to be held. With our next baby, I don’t plan on swaddling at all!

Why This Is Biologically Normal

A baby sleeping alone, in their own room, from early on is actually a pretty recent, Western thing. In a study of almost 30,000 infants and toddlers across 17 countries, only 4% of babies in predominantly Asian countries fell asleep independently in their own crib or bed, compared to 57% in predominantly Caucasian, Western countries. Most of the world still sleeps close to their babies. We’re the outliers here, not the other way around!

Babies are also just wired for closeness. Their nervous system, breathing, and temperature regulation are still so immature at birth that researchers like Dr. James McKenna describe babies as essentially borrowing their parents’ nervous system at night, using our breathing, warmth, and movement to help regulate their own until their bodies can do it alone. Closeness isn’t a habit we’re creating. It’s what their biology is already expecting.

And the idea that holding her or sleeping close will create “bad habits” or make her too dependent on us is honestly a myth. The research says the opposite. Responsive caregiving in infancy is linked to more independence and better self-regulation later, not less. A baby who comes to see her caregiver as a reliable “secure base” is exactly the baby who feels confident enough to explore, separate, and problem-solve on her own as she grows, and that link holds up well into childhood. Meeting the dependency now is what builds the independence later, not the other way around.

Breastfeeding was kinda my biggest aha moment in all of this. I sleep in that same C-curve, and she nurses side-lying whenever she needs to, without either of us fully waking up. We both get SO much more sleep. It almost felt like this was God’s design, that sleeping next to your baby could feel this effortless, and you don’t actually have to be sleep deprived??? But seriously! It’s not really a coincidence that it works this smoothly together. Breastfeeding and bedsharing evolved alongside each other, and our bodies seem to know it, even when nobody taught us how!

One thing I’ve realized since becoming a mom is that a lot of modern parenting advice has drifted pretty far from what’s biologically normal for babies. We’re taught to view things like needing to be held, nursing frequently, wanting closeness, and sleeping near a parent as problems to solve, when those are actually very normal infant behaviors.

That’s become a question I ask myself all the time now: is this consistent with our biology? And if it’s not, how can I support what’s biologically normal while still making it work in today’s world? Sleeping with my baby in our bed is definitely one of those things.

Books On My List

These next ones aren’t about cosleeping specifically, more about the bigger picture, the parent-child relationship, and what’s actually normal for infant biology and development. So interesting to me. A few on my list right now:

• Our Babies, Ourselves by Meredith Small — how biology and culture shape the way we parent

• Hunt, Gather, Parent by Michaeleen Doucleff — what ancient cultures can teach us about raising happy, helpful little humans

• Mothers and Others by Sarah Blaffer Hrdy — the evolutionary origins of why parenting was never meant to be done alone

Bedsharing might not be for everyone, but I can’t imagine doing it any other way. Not professional advice, just sharing my experience. Would love to hear your experience cosleeping too!

Early in my 3rd trimester, I had this quiet feeling she might come early. But I kept telling myself I’d go to 42 weeks since she was my first. Looking back, there were a lot of signs. On Valentine’s Day, I slept most of the day. It was the most fatigued I had felt my entire pregnancy. Another sign my body was preparing. The next morning, I woke up crampy with constant back pain that lasted throughout the day. I was convinced it was prodromal labor but by that night it was hard to distract myself and I started to notice more of a rhythm to them. I started timing them because I was curious and they were between 7-15 mins apart but with larger gaps in between. I used it as an opportunity to practice my breathing. I really didn’t think it was real or else I would’ve started packing my bag!

I took 3 baths throughout the night to try to calm things down but it didn’t feel like it did anything. By that morning, they were 5 minutes apart. The contraction timer app kept telling me to go to the hospital and I kept clearing the tab then started timing again. Pretty soon they were 3 minutes apart. I was in denial and bags were still not packed. I think part of me didn’t want to accept it. Since I was only 36 weeks I legally couldn’t deliver at my birth center anymore. Going to the hospital made me nervous that I’d be less likely to have the kind of birth I hoped for.

One of the midwives came to our house around noon to check me. I was not going to do any cervical checks but thought this would be beneficial to see if I really needed to go to the hospital. When she said I was already at 6 cm, we were shocked. We threw our bags together and headed to the hospital. Looking back I’m surprised I wasn’t more nervous. Of course I was a little but I was mostly excited. I think finding out that I had been in labor that whole time and progressed so much without realizing it made me feel more confident that I could do it.

We arrived at the hospital at 2:15pm. Labor honestly felt really manageable at first. I had the most supportive birth team: Dave, my mom, my doula, and my birth center midwife. I stayed really focused on my breath, and counter pressure saved me from all the back labor. I tried lots of positions, the rebozzo, and labored in the tub multiple different times. The nurses and hospital midwife really just let us do our thing. I was so happy my birth plan felt supported and labor was undisturbed.

Around 10pm things started to feel more intense. I could no longer talk easily through the surges, and it started to feel like I was dreaming. I knew I was getting closer. Around this time my water broke. Yay! But after a few more hours it felt like I wasn’t progressing as much as I should. My midwife suggested a cervical check to see her position. Turns out my bag of waters was partially still in tact! She popped it and things started to pick back up after a while.

I do remember reaching a point where I started to think I couldn’t do it. I told myself I would never have kids again. I was trying to think of if there was a way out but deep down I knew there wasn’t one. This was something only I could do.

Around 3:30am I started to feel the urge to push. Pushing was very long and intense. It felt like she was crowing for hours. She was also posterior so the back labor was rough. The only position I could bear was side lying on the bed. In between each surge all I could do was pray for strength. Then it felt like I would fall asleep before the next one would come. I was making sounds I didn’t even know I was capable of. It felt so primal and instinctual. Like my body completely took over and I just had to surrender to it. Pushing was the hardest part, but I felt so supported looking over and seeing Dave in tears. Both of us completely overwhelmed by how intense and sacred it all was.

Finally at 6:14am, our little girl was born. She had a head full of hair and I immediately squeezed her little cheeks. They placed her on my chest, and instantly everything just melted away. It felt like my whole body softened all at once. Like I just went through something much bigger than me and finally arrived on the other side. The pain, the exhaustion, all of it. Gone in seconds. I will never forget meeting the perfect angel I grew inside me. It was the most indescribable, magical moment.

I got to hold her for a few seconds before they needed to cut the cord and take her to the NICU for respiratory support (common for preterm babies). The cord had already turned white in that time which I was thankful for. I did hemorrhage and also had a 1st and 2nd degree tear that needed to be stitched. Her heart rate was great the whole time and she tolerated labor so well, so I didn’t think it would be long that she’d be gone.

Dave went with her to the NICU while my parents stayed with me. I ended up getting a fever from all the hemorrhaging medications they gave me but after a few hours it went away. No golden hour, no immediate breastfeeding. Just that short minute together. I was so grateful she was getting the care she needed, but my heart was broken that we couldn’t be with each other. I had spent 9 months growing this little life, and just like that, we were separated.

Fast forward we ended up spending 32 days in the NICU because of feeding issues. All of my hopes for postpartum quickly shifted. Trying to heal while living at the hospital was hard physically, but even harder mentally. It felt so unnatural not being with her 24/7. The day we got discharged and those first few days at home will always be so special to me. She had to come home on oxygen and a feeding tube temporarily, so this season has looked different than I imagined but bringing her into this world and now into our home has been the greatest gift.

Even though this wasn’t the birth I pictured, it was still so beautiful. I’ve never felt stronger, more humbled, and in awe of what our bodies can do. It was easily the hardest thing I’ve ever done but the most rewarding and indescribable experience.  And I would do it all again for her.

I love reflecting, setting intentions, getting specific, and mapping out where I want to go. In past years, New Year’s goals have felt so energizing and grounding for me. I get so excited to sit down, map everything out, and make my vision board. I like clarity. I like direction. I like knowing what I’m working toward!

But this year feels different.

This year holds pregnancy, birth, and postpartum. And when I really sat with that, it became clear that approaching this year the same way I always have wouldn’t make sense. Not because I don’t care about growth or discipline, but because my body, my energy, and my priorities are asking for something else.

This isn’t the year for rigid timelines.

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When “New Year Goals” Stop Making Sense

January comes with a lot of pressure to optimize. To overhaul. To move fast. Even when we talk about rest and balance, there’s still an underlying expectation to produce, improve, and keep building momentum. Which is also funny, we are expected to overhaul our entire life in the middle of winter 🤔…not going to get into that right now BUT

Pregnancy has made that pressure impossible to ignore!

Energy changes daily. Capacity shifts constantly. Birth and postpartum don’t follow neat timelines, and healing can’t be rushed. Trying to force highly specific goals into a year like this doesn’t feel motivating. It feels misaligned.

I don’t need to push harder this year. I need a framework that can move with me.

What I’m Focusing on Instead!!!

Instead of setting very specific goals with rigid timelines, I chose five anchors for the year.

Anchors, not specific resolutions. These will be guiding priorities instead of checklists.

These anchors give me direction without boxing me in.

Here are my five anchors:

1. Faith

2. Motherhood & Marriage

3. Nourishing My Body

4. Homemaking

5. Creative, Sustainable Work

For each one of these, I went through and jotted down ideas, habits, and things I want to lean into this year. Some are more specific. Some are intentionally open-ended.

For example, under Motherhood & Marriage, I put one idea as weekly Friday date nights. Under Homemaking, I put another as cooking more from scratch. Essentially, I just went through and wrote down a couple ideas under each one. Things or habits that I want to be important to me at some point this year. I will keep this list pinned in my notes app to refer to throughout the year.

How I’m Using These Anchors Throughout the Year

The key part of this approach is that I’m not trying to focus on all five anchors equally at all times.

Instead, I’m letting seasons lead.

Each quarter, or whenever I move into a new phase, pregnancy, postpartum, recovery, rebuilding, I’ll look at these anchors and ask:
Which ones need my energy right now?

In this current season of pregnancy and preparing for birth, almost all of my energy is going toward:

• Nourishing my body

• Preparing my mind and nervous system

• Faith

• Nesting

I’m intentionally not putting pressure on myself to:

• Scale work aggressively

• Build muscle or chase performance-based fitness goals

Those things matter to me, just not right now. Later in the year, is when I can direct more of my energy to creative work or physical training. Right now isn’t that season.

When I enter a new phase, I’ll reassess. The anchors stay the same, but the emphasis shifts.

Letting Go of Productivity Guilt

This approach has required me to let go of a lot of productivity guilt. The voice that says slowing down means falling behind. That if you’re not pushing, you’re failing.

Pregnancy and postpartum make it very clear that unseen work is still work. Healing is work. Nourishing is work. Preparing is work.

This year, I’m redefining what discipline looks like for me! It’s not about doing everything all at once. It’s about honoring the season I’m in and giving my energy where it actually belongs.

Maybe This is Your Reminder

If you’re in a season of transition, uncertainty, or deep change, maybe this is permission you didn’t know you needed.

Instead of setting dozens of specific goals, choose a few anchors that reflect what actually matters in your life. Then let seasons determine what gets your focus!

You don’t need to force clarity in January. You don’t need to know exactly how the year will unfold. You just need something steady to return to when things shift. I hope this can be your reminder that:

Growth doesn’t always look loud or productive

With this being our first baby, this will 100% be the year I see the most growth and change in myself. Yet it’s the year where I’m not really setting super rigid goals. This is what feels right for me this year, and I hope it can inspire or get you thinking about what’s really best for yourself this year instead of what society tells us is productive 🤍

Whether you’re shopping for the crunchy friend, the fitness girlie, the nontoxic home enthusiast, or you just want ideas for your own wish list, this guide has you covered. I broke it down into price sections too, to keep things organized! And of course there’s a section For Him too.

Here’s to gifting well, gifting intentionally, and gifting things that help the people you love feel their best!!

Download the CLICKABLE version below 👇🏼

2025 Wellness Gift Guide

10.3MB ∙ PDF file

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For each price category, I’m sharing my TOP THREE picks. These are the standouts: high-quality, low-tox, genuinely useful wellness gifts I personally love and would be excited to give (or receive)!

Under $25:

1. Primally Pure Lip Oil - Like Summer Fridays & Rhode but made with good ingredients [10SYDNEY]

2. Red Reading Light - If you like to read before bed, this will change your life

3. Red Reading Glasses - Everyone needs a pair of these. Especially if you like to watch TV at night, but even if you don’t. Your sleep will thank you

Under $50:

1. Lowtox Perfume Sampler - Ingredient transparency is something I always look for, but very hard to find with fragrances. Not here! My favorite daily scents [SYDNEYJAGER]

2. Everything Balm - My go-to tallow face moisturizer, but really it’s a miracle salve for anything. Rashes, dry skin, eczema, etc [10SYDNEY]

3. Glow Beauty Brush - Is it too dramatic to say I don’t know how I survived before this brush?

Under $100:

1. Suri Toothbrush - I quit on my electric toothbrush 2 years ago because I couldn’t find one that didn’t use plastic bristles. Until this one! They make them from castor oil, and I didn’t think I could love a toothbrush so much

2. Branch Basics - The nontoxic cleaning solution I use for quite literally everything around the house [TOOURROOTS]

3. Organic Castor Oil Pack - Not currently using atm because 🤰🏼 but it’s a great addition to every girl’s detox routine [SYDNEYJAGER]

100+:

1. EMF Blocking Laptop Mat - Gives me peace of mind when I’m working on my laptop! I recommend the smaller size [SYDNEYJ15]

2. Jaspr Air Purifier - The air we breathe is sooo important. This is the best one on the market [SYDNEYJAGER]

3. Ceramic Cookware Set - We cook a lot, and these make my life 100x easier when cleaning dishes [TOOURROOTS10]

For Him:

1. Body Pod - An at-home BMI scanner plus so much more. My husband and dad love this [TOOURROOTS]

2. Lowtox Cologne - Affordable cologne made with clean ingredients. Smells amazing [SYDNEYJAGER]

3. Tallow Deodorant - The only natural deodorant my husband will use! [10SYDNEY]

While I truly believe these curated picks are some of the most meaningful wellness gifts you can give, it’s worth remembering that not every gift has to come from a store! Sometimes the sweetest presents are homemade: a cozy baked treat, a nourishing blend, or something made with intention.

Whether you choose something from this guide or create something yourself, I hope you feel inspired to gift in a way that’s thoughtful and supportive of the people you love. Happy gifting!

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First of all, I really love being pregnant. It feels a bit like I'm in a dream? Like I’m in this quiet, happy bubble. And learning all about it is just blowing my mind at how incredible our bodies are. Plus we found out we’re having a baby GIRL! It’s starting to feel more real now. Don’t worry I’ve been working on my nontoxic baby registry day and night and will have so many recs for you soon!!!

Besides that, our house is coming together finally! Still lots of little projects we need to get to in the next few months, but honestly just feels like life revolves around pregnancy + what I’m going to eat next lol.

2. What I’m Learning / Thinking About

I’m trying to prepare my body and mind for a physiological birth as much as I can. I bought this online course from Built to Birth and highly recommend. I’m only partially through, but it’s been so informative so far!

I also asked you guys for a list of your top pregnancy + birth book recommendations and got so many good ones! After doing some research, this is the list I came up with for myself (& for Dave). I probably won’t get to all of them, but this is what I’ll be pulling from!

Pregnancy + Birth Reading List:

• Ina Mays Guide Childbirth (By far the most recommended + the 1st one I read)

• Womanly Art of breastfeeding

• Natural childbirth the Bradley way

• Birthing from within

• The natural pregnancy book

• Hypnobirthing

• First 40 days

• Nourishing traditions baby and child

• Ina Mays guide breastfeeding

• The fourth trimester

For your Partner:

• The birth partner

• Husband coached childbirth

• Men, love & birth

Linking all together here for reference

---

3. This Week’s Favorites: Mix of Products & Practices

• I went to the Gem Studio (where you can make your own jewelry) with my sister once we found out the gender. I wanted to make something to wear throughout pregnancy + give to her one day! It was so special.

• Ran out of my Branch Basics stock and just ordered more. I love the cleaning concentrate for everything, and it just gives me peace of mind knowing I’m using clean, safe ingredients [15% off + free shipping: TOOURROOTS]

• As soon as I wake up, I turn the fire on and flip on a YouTube video for fall ambiance. They all have coffee shop jazz music playing in the background and I just keep it on all day. It’s my favorite thing! Oh and nontoxic candles of course too. [10SYDNEY]

• Let’s just say my Thrive Market membership has been getting a lot of use this pregnancy haha. I usually don’t buy all the ‘organic’ snacks and treats because they get pricey and I think it’s better to just eat food in it’s real form. But with all the cravings, this has been the perfect way to get all those things without breaking the bank or skimping on quality of ingredients! [30% off 1st order with link]

• These lightweight red lens glasses for watching TV at night!

4. Health Tip: Aligning with the Seasons

Our bodies were designed to move in rhythm with the Earth! As the days get shorter, our circadian rhythm shifts too.

It’s natural to crave more rest in fall and winter. Instead of pushing through with summer energy, honor the season by slowing down, getting a little extra sleep, and adjusting routines to give your body space to recover!!

5. Currently Listening / Reading

• I came across the cutest holistic magazine subscription and ordered their fall edition. Been flipping through in the mornings next to the fireplace. So cozy!

• This podcast episode was packed with so much information if you're interested in learning about natural labor + birth

• I’m just wrapping up the book Gut Feelings. It emphasizes the fact that health is much more than just diet alone. Your emotional well-being, lifestyle, nervous system, etc are all just as important!

6. In the Kitchen

I just posted a WIEIAD 20 Weeks Pregnant video! I used to eat ground beef bowls like 4 nights a week, so I’m trying to get creative so I don’t get grossed out. While still keeping it nutrient-dense, of course. Pregnancy is crazy!!!

7. Crafting + Projects

• I’ve been saying all year that I want to start scrapbooking, but now that the baby is on its way, I have the perfect push to get started! I’ve decided Sundays are going to be my dedicated crafting days.

• I also used to make and sell knit beanies when I was younger (haha probably my family was the only ones that bought them), but I thought it would be fun to make a few for the baby! This method is literally so easy that anyone could do it. You can just look up YouTube tutorials for loom knit beanies. All you need is a starter kit like this and some yarn.

• And besides allll the home projects we are working on (will save those updates for another time), I’d like to plant some garlic in my garden bed for the winter! It gets very cold here, and I think that might be one of the only things that can survive.

8. A Little Reminder

Hope you have a great week. Thanks for being here!!

I wanted to share some ways I approach the shift in seasons. Seasonal swaps and products, simple recipe ideas, and activities that help me not only romanticize living but also ways to support my body and mind as well!

Honoring the Seasonal Shift

Fall naturally asks us to slow down and turn inward. I notice my nutrition follows that shift, and I crave heartier, more warming foods. Here are some ways I like to work those changes into my routine!

Food & Nutrition:

• Focusing on grounding, warming foods: root vegetables, squash, soups, and bone broth

• Add warming spices like cinnamon, ginger, and clove

• Lots of baking with seasonal produce & quality ingredients (I love all the apple & pumpkin recipes)

• Warm drinks with nourishing benefits like adding collagen, manuka honey, adaptogens, etc

• Farmers’ markets are wrapping up at least where I am, so enjoying the last visits!

Habits & Wellness:

• Morning sunlight, grounding outside, or a short journaling practice to start the day (I like to habit stack all 3 in my backyard in the mornings!)

• Herbal teas or adaptogens for stress support. I find myself drinking much more tea as soon as it cools down

• With shorter days and less sunlight, our bodies naturally follow the earth’s rhythm and crave more rest. Honoring that shift instead of pushing through it

• Romantizing the coziness of the season: lighting candles, decorating the house for fall, & 24/7 I have a ‘fall ambiance’ YouTube video on the TV with seasonal landscape and jazz music playing. It’s my favorite thing!

• Dim, cozy lighting in the evening. This is year-round for me, but makes the biggest difference in my sleep!

Fall Favorites & Swaps

I just posted all my Fall Favorites on my IG, but linking the full list here! Just to highlight a few:

Home Scents: Nontoxic candles & room sprays that smell like pumpkin spice are a necessity
Pumpkin Enzyme Peel: This at-home facial not only smells like fall, but it gives my skin the perfect little refresh. They use the cleanest & highest quality ingredients [SYD10]
Seasonal Bedding: I love the idea of changing out your bedding with the seasons. Quince has really cute & affordable duvet sets for this, with either organic cotton or European linen [10% off 1st order: INFG-25TO.OUR.ROOTS10]

Fall Recipes & Meal Ideas

With the busyness of summer traveling and activities, I find myself not in the kitchen as much. As soon as September hits, it’s like I’m back!! I love making a list of all the fun recipes I want to try at the beginning of the season to give me ideas!

• Sourdough pumpkin bread, muffins, & cookies

• Warm drinks: chai lattes, herbal teas, hot apple cider

• Bone broth or mineral-rich soups

• Apple butternut squash soup & grilled cheese

• Apple crisp

• Brown sugar acorn squash

• Pies

• Simmer pots

• Chili & cornbread

• Pumpkin alfredo pasta

• Spiced homemade marshmallows

Fall Activities

A few more ideas to embrace the season:

• Go for a walk or spend time outside in the cooler weather. Morning & evening walks are the best this time of year!

• Bake/cook seasonal foods & make potpourri

• Fall decorating

• Tidy up: every season I try to reorganize areas of the house & declutter my closet

• Swap evening screen time for reading or journaling

• Seasonal activities: apple picking, farmers’ markets, or a picnic

• Crafting: Scrapbooking, knitting, watercoloring, etc

• Host! I’ve made it a goal to host at least one activity a month now that we’re in our new home

• Self-care nights: warm baths with Epsom salts & a face mask

We often forget how deeply connected we are to the world we’re living in. Living seasonally means adjusting to match the natural rhythm around us. Fall is the perfect time to reflect and simplify, whether that’s in your habits, environment, or mindset. Wishing you the coziest fall because it comes and goes way too fast!!

The most impactful swaps we make are the ones for things we use or are exposed to most often. Considering we spend about ⅓ of our lives in bed, this is really important!

No matter where you’re at right now, I know that making healthier swaps can feel overwhelming and sometimes expensive. My goal with this guide is to give you the knowledge and tools to make simple, cleaner choices and to understand why certain materials are so much better for you and your sleep!

What to Avoid in Conventional Bedding

Let’s start with what not to bring into your bedroom. A lot of traditional bedding is made with:

• Polyester & synthetic blends — these are basically plastic and can trap heat and off-gas chemicals

• Flame retardants & formaldehyde — often added to sheets, pillows, and mattresses to meet regulations

• Pesticide-laden cotton — conventional cotton is one of the most sprayed crops

• Chemical dyes & wrinkle-free finishes — if it says “no iron” or “easy care,” run

Even waterproof mattress pads can be sneaky. Many use vinyl or PVC, which can release harmful phthalates, especially when warmed by body heat.

Quick tip: If it smells strong right out of the package, that “new bedding smell” is likely VOCs (volatile organic compounds) off-gassing

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What to Look for Instead

When shopping for bedding, look for these safer options:

• GOTS-certified organic cotton

• OEKO-TEX Certified (means certain toxic chemicals aren’t present. If you don’t buy organic, look for this)

• Linen (highest vibrational frequency)

• Wool (great for regulating temperature and naturally resistant to dust mites)

• Natural latex in toppers or pillows

• Undyed or naturally dyed materials

• TPU waterproofing (a safer alternative to vinyl when needed) for things like mattress protectors

These materials breathe better, feel better, and are free of the toxins your body doesn’t need while it’s trying to rest. Here’s a little visual, then let’s get into each layer!

Layer-by-Layer: Building Better Bedding

You don’t have to do it all at once! I know it can get very expensive. I’d first swap sheets and pillows. Then prioritize the rest in a way that works for you!

1. Mattress

If your mattress is off-gassing or made with polyurethane foam, it can be a huge source of toxins. This is the case for almost all conventional mattresses.
Look for options made from 100% organic latex, wool, or cotton with certifications like GOTS or GOLS.

Some nontoxic brands I’d recommend:

• Birch Living — We have the luxe natural mattress (discount with link)

• Naturepedic

• Happsy

• Futon Shop

• Savvyrest (TOOURROOTS for 20% off)

• Awara

• Avocado

If a new mattress isn’t in the cards yet, don’t stress about it. Focus on some of the lower ticket swaps first and replace when you can.

2. Mattress Protector

Especially helpful if your mattress isn’t totally clean yet, since it acts as a barrier. Conventional protectors are made entirely from synthetics and treated with chemicals. This is the one we have made from organic cotton & TPU. (TOOURROOTS for 20% off)
Look for:

• GOTS organic cotton, GOLS latex, or wool

• Waterproofing with TPU, not vinyl

• No added chemical treatments

3. Sheets

This is where I’d start if you’re on a budget, because it touches your skin every night!

Best choices:

• Organic cotton — crisp, breathable, & most affordable

• Linen — temperature regulating and long-lasting (highest vibrational frequency)

• Grounding Sheets — I also like to use a grounding fitted sheet for added benefits

There are so many great brands out there, but here are a few of my favorites:

• Target — I just bought this striped organic cotton set on sale. They have great, affordable options

• Boll & Branch — I also just got this set for our bed (TOOURROOTS for 20% off)

• Quince has so many cute striped, gingham, or plain sets

• Grooni — for the grounding fitted sheet (SYDNEYJAGER for 10% off)

• Pact (TOURROOTS 15% off first time)

• Coyuchi

• Brooklinen

• Parachute

• Piglet in Bed

4. Pillows

This one shocked me at first because a lot of pillows are made with polyurethane foam or polyester fill, which is just plastic and off-gases right under your nose.

Better options for interior filling:

• Organic latex (GOLS)

• Kapok

• Wool (great for hot sleepers)

For the shell, look for organic cotton or natural fibers. Pair with an organic cotton pillowcase protector! Here are some brand recs:

• Holy Lamb — We recently got these! (TOOURROOTS5 for $$ off)

• Birch — (Link applies discount)

• Savvy Rest — (TOOURROOTS for 20% off)

• Happsy

• Avocado

5. Comforters & Blankets

Similar to pillows, the fill in duvets is often synthetic. Instead, look for:

• Organic wool

• Organic cotton

• RDS certified ethical down

For the shell, look for organic cotton or natural fibers.

For duvet covers and blankets, look for natural fibers: cotton, linen, and wool. Organic is best! I just got a linen duvet set from Facebook Marketplace!

Bonus: these materials are much more breathable and help regulate temperature better than polyfill.

• Boll & Branch — Organic cotton and certified down (TOOURROOTS for 20% off)

• Savvy Rest — Organic wool fill (TOOURROOTS for 20% off)

• Birch — Organic cotton, down, & wool (Link applies discount)

6. Bed Frames

Many conventional bed frames are made with:

• Particleboard, MDF, or plywood glued with formaldehyde-based adhesives

• Chemical finishes (lacquers, stains, paints) that release VOCs

• Metal parts that can act as EMF conductors and may disrupt sleep for sensitive individuals

Better options:

• Solid hardwood (maple, oak, birch, beech, etc.)

• Natural or low-VOC finishes (linseed oil, beeswax, plant-based oils)

• No MDF, particleboard, or plywood unless formaldehyde-free and certified low-VOC (aka engineered wood)

• Avoid metal frames

• Look for FSC, GREENGUARD Gold, or OEKO-TEX certifications

This can also get very expensive, so if you're on a budget, I would recommend looking on Facebook Marketplace for second-hand, fully wooden bedframes. If you are buying conventional, I would stick to wooden frames over metal or fabric in general, but make sure it's solid hardwood, not engineered wood.

• Awara — I was just gifted this bamboo bedframe, which is a pretty good/more affordable option! It’s made from solid bamboo, but doesn’t disclose the finishes is its only downside.

• Avocado — A similar frame from solid wood using clean finishes

• Quince — I’m obsessed with these 100% linen bedframes. They just don’t disclose the finishes, but everything else looks good

• Medley — Known for using the best materials, they have lots of great options

• Vermont Woods Studios — Solid wood & clean finishes

What We Use in Our Home

Here’s what we’re using:

• Mattress: Birch Luxe Natural Mattress (Link applies discount)

• Mattress protector: Waterproof organic cotton with TPU layer from Savvy Rest (TOOURROOTS for 20% off)

• Sheets: I switch these often, but recently this set from Boll & Branch (TOOURROOTS for 20% off) and this set from Target

• Grouding Sheets: We just use the fitted sheet from Grooni (SYDNEYJAGER for 10% off)

• Pillows: Organic wool from HolyLamb Organics, but I want to try a natural latex version next! (TOOURROOTS5 for $$ off)

• Duvet Cover: Just thrifted a linen set & rewashed a few times! Linen carries the highest vibrational frequency and is therefore the best material to sleep on, but it can get pretty expensive.

• Duvet Insert: We’ve had a 100% cotton shell filled with down (no synthetics, just not organic), so I haven’t swapped it out yet. I’d like to get this one from Birch next! (Link applies discount)

• Bed Frame: This solid bamboo bedframe. It’s not perfect since it doesn’t disclose the finishes, but it’s better than most!

I’ve always had very sensitive skin and noticed the biggest difference when we swapped our polyester sheets for cotton a few years ago! They are just so much more breathable, and whenever I’m traveling and have to sleep on polyester sheets, I don’t sleep as well.

How to Transition on a Budget

You don’t have to overhaul your bed overnight. Here’s what I’d prioritize:

1. Start with what touches your skin: Sheets and pillowcases first

2. Next, swap your pillow, especially if it's synthetic foam

3. Add a mattress topper or protector to reduce off-gassing

4. Wait for sales from natural bedding brands (they often do 15–25% off)

5. Shop secondhand I just found a linen duvet set on Facebook Marketplace! Wooden bedframes are also great secondhand.

Final Thoughts

Your bed should be a sanctuary. A place where your body feels safe enough to rest, heal, and reset. Switching to nontoxic bedding is one of the most powerful and impactful places to start, and every layer you clean up helps lighten your body’s toxin load.

Don’t feel like you need to do it all at once. Just one small change, like swapping your pillowcase or sheets, is a win!

Our bodies do so much for us. Give it the clean rest it deserves. 🤍

WRONG.

Once I started learning about the ingredients hiding in everyday products, it was like a switch flipped. I couldn’t unsee it. And I didn’t want to. I started doing research on ingredients and slowly started replacing things as we ran out.

This guide is for anyone wanting to do the same. Whether you're just getting started or already have a few swaps under your belt, here’s a little roadmap to help you create a nontoxic home (without all the overwhelm) !!

Why Detox Your Home?

We often think of “toxins” as things outside our control: pollution, pesticides, chemicals in the food system. But your home is one of the places where you do have control. And since most of us spend 90% of our time indoors, especially at home, it matters a lot.

Many conventional products (think: candles, furniture, mattresses, cleaners, plastics, etc.) release or contain things like:

• VOCs (volatile organic compounds)

• Flame retardants

• PFAS (“forever chemicals”)

• Endocrine disruptors (which mess with hormones)

• Synthetic fragrances

These toxins may seem small in isolation, but they add up over time. And if you're struggling with things like fatigue, hormone imbalances, poor sleep, or chronic inflammation... your home environment could be playing a bigger role than you realize.

The Core Four: Where to Start

It can be so tempting to feel like you have to overhaul everything all at once, but I recommend starting with the Core Four: Air, Water, Cleaning, and Personal Care. These are the areas where your body interacts with your environment the most either by breathing it in, drinking it, or absorbing it through your skin.

1. Air

• Open your windows every day, even just for 10 minutes

• Invest in a good air purifier (especially if you have pets, carpet, or live in a big city). Here’s a list of my recommendations

• Bring in air-purifying plants

• Toss the synthetic candles, plug-ins, and sprays. They're some of the worst offenders. Don’t forget in your car, too! Switch to beeswax or coconut wax candles without synthetic fragrance or essential oil diffusers (research these & house plants — some are toxic to pets). Here’s a list of my recommendations

2. Water

• Tap water can contain chlorine, fluoride, heavy metals, PFAS, and more

• A good water filter is a game-changer. Filtering the water you drink is #1 priority, but a shower and bath filter is also important when you can!

3. Cleaning Products

• Conventional cleaners are full of harsh chemicals + synthetic fragrance

• Start with basics: white vinegar, baking soda, castile soap, lemon, and essential oils (You can pretty much use either vinegar or baking soda for everything if you don’t want to spend $$)

• Linking my favorite cleaning products here. Don’t forget laundry too.

• Laundry detergent & all-purpose cleaner are the most important and should be swapped first!

4. Personal Care

• Your skin absorbs what you put on it! Most products on the shelves are filled with synthetic fragrance and hormone disruptors. Swap slowly as you run out and don’t stress perfection.

• Focus on what you use daily first: deodorant, toothpaste, lotion, shampoo, etc

• These are my favorite apps for scanning labels/rating toxicity in a product!

• Here’s a list of all the products I use and love (plus discount codes)

Room-by-Room Detox Guide

To make this feel even more doable, let’s break it down by room. You don’t need to change everything at once. Just start with the areas that you interact with the most!

I recommend copying this list and creating a checklist in your notes app so you can prioritize each category by what’s most important to you!

Kitchen

• Non-toxic cookware: ditch nonstick/teflon & opt for stainless steel, cast iron, or ceramic (10% off Caraway: TOOURROOTS10)

• Glass or stainless steel food storage, silicone ziploc bags, compostable disposable bags

• Unbleached parchment paper or butcher paper

• Beeswax wraps instead of plastic wrap

• Wooden or stainless steel cooking utensils instead of plastic

• Ditch plastic cutting boards → opt for wood or bamboo

• Choose nontoxic dish soap and dishwasher detergent

• Swap synthetic sponges → use Swedish dishcloths, natural bristle brushes or sponges

• Nontoxic all-purpose cleaner for counters and surfaces

• Filtered water—I recommend getting your local water report here to find the right filter

• Avoid microwaving in plastic (I try not to use the microwave in general)

• More of my nontoxic kitchen favorites

Bedroom

• Natural fiber sheets & bedding: organic cotton, linen, or wool. If you are currently sleeping on polyester (aka plastic) sheets, swap this first!

• We spend 1/3 of our lives in bed. When you can, make the switch to all-natural bedding. Pillows, mattress, duvet, etc. (look for organic latex & wool)

• Wooden or metal-free bed frame (avoid particleboard/laminated MDF)

• Non-toxic mattress protector (TPU or wool, no vinyl/PVC)

• EMF hygiene: put your Wi-Fi on a timer to shut off at night, no phones near your head or airplane mode, consider turning off breakers to bedroom

• Air purifiers or open windows often

• Incandescent light bulbs or red ones for after the sun sets. Limit blue light & bright lights before bed

• Educate yourself on clothing material. Start reading fabric tags & slowly replace synthetics like polyester, nylon, etc with more natural fiber pieces. Especially intimates!

Bathroom

• Non-toxic shampoo, conditioner, toothpaste, deodorant, body wash, lotion (think of what you use the most often). Everything I use here

• Ditch plastic shower curtains —look for PEVA, cotton, or linen

• Filtered showerhead (bath & sink when you can) 15% off Canopy with link

• 100% natural fiber towels (organic if possible)

• Nontoxic shaving razor without hormone-disrupting gel strip

Laundry Room

• Swap fragrance-heavy detergents for non-toxic detergent & softener (no optical brighteners, SLS, or fragrance)

• Swap dryer sheets for wool dryer balls

Living Room

• Avoid synthetic fragrance: candles, room sprays, plug-ins

• Use clean fragrances & open windows for fresh air

• Choose furniture with natural materials when possible (wood, cotton, wool, linen)

• Vacuum with a HEPA filter (especially if you have carpet)

• If you watch TV before bed, consider getting a pair of glasses with red lenses

• Natural fiber rugs (wool, jute, cotton)

• Low-VOC paint and natural finishes (I’m not here yet, but one day)

• No shoes in the house!

  ---

How to Start Without Feeling Overwhelmed

Remember to be patient and not let stress or fear get the best of you. The goal is never perfection. It’s just progress and creating a home environment that supports our health!

Here’s what I recommend:

• Swap slowly. Replace things as you run out.

• Start small. Choose one product or one room at a time.

• Prioritize exposure. Focus on things you use the most or that come in direct contact with your skin, air, or food.

• Be intentional. You don’t need to throw everything away. Just keep moving toward better.

• Learn to read labels. The word “natural” means nothing. Look for full transparency and products that fully disclose what’s in their fragrance. EWG & Switch Natural are my favorite apps for this!

Low-Tox Living on a Budget

• Thrift glass jars, bowls, and cookware instead of buying new

• DIY simple cleaners with vinegar, baking soda, and essential oils

• Use up what you already have before replacing

• Prioritize your swaps: start with water, personal care, and cookware

A nontoxic home doesn’t happen overnight. It’s about small, consistent swaps that reduce your exposure over time. Focus on progress, not perfection. Every change you make adds up. I hope this helps wherever you’re at!

Father’s Day is around the corner, so I put together a ‘nontoxic’ gift guide for all the dads out there! Whether he’s into health or you just want him to be, there’s a good mix of everything. Click below to download the clickable version 👇🏼

Fathers Day Gift Guide

2.92MB ∙ PDF file

Download

Download

*Discount codes are in red under the product image

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Indoor air is often full of things our bodies were never meant to inhale. Here’s a quick list because I always thought dust was just ‘dust’:

• VOCs & formaldehyde (from paint, furniture, cleaners)

• Phthalates & synthetic fragrance (candles, air fresheners, personal care)

• Flame retardants & pesticides (furniture, shoes, indoor sprays)

• Dust, dander, pollen & mold spores

• Smoke & cooking fumes

• Microplastics & synthetic fibers (from rugs, clothes, upholstery)

• Bacteria, viruses & fungal spores

• Ozone, carbon monoxide & radon (from electronics, gas appliances, or soil)

In a world where chronic illness, hormone disruption, and autoimmune issues are so high, I really believe creating a cleaner home environment is one of the most foundational things we can do to support healing.

It’s not complicated. You don’t need to overhaul everything overnight or spend a ton of money. You can start with these 4 simple tips to make your space that much more supportive of your health!

1. Open Your Windows (yes, even for 10 minutes)

This is the easiest way to instantly improve your air quality and yet so many of us forget it!

Our ancestors lived in places that breathed with them. They were constantly surrounded by fresh air. But our modern homes? They’re sealed up tight with very little ventilation. That means all those toxins, fumes, and VOCs have nowhere to go.

Even cracking your windows for 10–15 minutes a day can drastically improve indoor air by diluting the concentration of pollutants. Find a way to habit stack it into your routine!

*Another tip: Always turn on your stove hood when cooking—it's one of the biggest hidden sources of indoor air pollution.

2. Get Some Air-Purifying Plants

Nature has always known how to clean the air. Certain houseplants naturally filter toxins like formaldehyde, benzene, and carbon monoxide without any chemicals or noise. Plants are the OG air purifiers.

Some of the best for air purification:

• Spider plant

• Snake plant

• Peace lily

• Areca palm

• English ivy

Keep in mind some plants are toxic to pets so double-check if you do have any!

3. Ditch Synthetic Fragrances

This one’s huge and often the hardest to let go of. It’s been a few years since I swapped out synthetic candles, perfumes, and household cleaners, and now? The second I walk into a room with artificial fragrance, I get an instant headache! My body picks up on it right away.

But before I made the switch, I was surrounded by it constantly. I had no idea how much it was affecting me because I was so used to it. I was completely desensitized. It wasn’t until I cleared it all out that I realized how much irritation and low-level inflammation it had been causing!

We aren’t meant to breathe in these synthetic chemical compounds every day. Choosing clean, natural scents (or none at all) is such a big step toward supporting your hormones, nervous system, and overall well-being.

Conventional candles, air fresheners, household cleaners, and even dryer sheets are loaded with synthetic fragrance compounds—some of which are classified as endocrine disruptors, allergens, or even neurotoxins. The main problem? “Fragrance” is considered a trade secret in the U.S., so companies don’t have to disclose the 3,500+ chemicals that are actually in it.

If you want to create a home that supports your hormones, your immune system, and your long-term health, this is a huge swap to make!

Try:

• Diffusing organic essential oils (double check if you have pets)

• Simmer pots with citrus peels, cinnamon, or rosemary

• Using beeswax candles scented with essential oils

• Swapping to low-tox or fragrance-free cleaning, laundry, & personal care products

4. Invest in a High-Quality Air Purifier

While the above steps can go a long way, sometimes we need a little extra support. Especially if you live in a city, near construction, in an older home, etc.

A high-quality air purifier can help capture microscopic particles like mold spores, VOCs, smoke, dust mites, and more. I always recommend doing your own research, especially if you have certain concerns like allergies, mold exposure, etc. But here are a few that I personally think are great (with different options for every budget).

The air purifier we use—and absolutely LOVE—is the Jaspr. Hands down, this is my #1 recommendation. It’s the best of the best, especially if you’re dealing with severe allergies, recovering from mold exposure, or just want to take your home air quality seriously. It was created by Mike Fieldstein, a wildfire remediation expert.

It has a commercial grade filter, a real time air quality score display (ours spikes every time we cook!), is low EMF, and has a lifetime warranty. It consistently outperforms competitors, and I genuinely believe it’s worth the investment. Listen to this podcast episode featuring the founder if you want to learn more about it!

$200 off with discount code: SYDNEYJAGER (normally $1200)

If that’s out of your budget right now, here are a few other options with different price ranges! If you can, I recommend a filter in each bedroom and one in your main living space! (Consider sq ft for each room & purifier coverage)

• $99 Levoit Core 300 (we had these and they were great)

• $99 Blue Pure Mini Max Air Purifier, 2-pack (such a good deal from Costco!!)

• $206 Coway Airmega

• $300-400 Airdoctor

• $1000 Jaspr

Depending on the size of your space and needs, look into these and see if they’d be a good fit. I hope reading this makes you feel inspired, informed, and ready to clean up your air!

Now, a Quick Hormone Lesson:

You’ve probably heard of cortisol and melatonin — two key hormones that play a major role in your sleep-wake cycle.

• Cortisol is often called the stress hormone.

• Melatonin is known as the sleepy hormone.

Under ideal conditions, cortisol naturally spikes in the morning to help you wake up feeling alert, while melatonin rises in the evening to ease you into restful sleep.

But here’s what most people don’t realize:

Cortisol and melatonin CANNOT coexist.
When cortisol is high, melatonin gets pushed aside.

This doesn’t mean cortisol is bad — we need it to feel awake, focused, and motivated during the day. The problem is that in our modern world, we’re often exposed to chronic stress and overstimulation that keep cortisol levels elevated well into the evening.

And when that happens, melatonin can’t do its job, which means you feel wired but tired, struggle to fall asleep, or wake up feeling unrested.

Subscribe now

Why Your Cortisol Might Be Too High at Night:

Here are some common modern habits that trigger cortisol production in the evening:

• Bright lights from phones, laptops, or the TV

• Harsh overhead lighting after sunset

• Scrolling on social media or watching intense shows/movies

• Mentally planning tomorrow’s to-do list or stressing about work

• Eating high-sugar or stimulating foods too close to bedtime

• Late-night intense workouts

My Bedtime Priorities:

You get the idea! Anything that causes stress or stimulation might be the reason you're not sleeping that great. Here are the habits that help me unwind, signal safety to my body, and support natural melatonin production:

• I try to go for a walk as the sun is setting, so my body registers what time of day it is

• Try to limit screen time after dark using these tricks on my devices:

  • Red light filter on my phone and laptop

  • F.lux on my computer which changes the hue according to what time of day it is

  • Red light glasses for if we watch tv

• I turn off all overhead lights and turn on warm lamps and red light bulbs after the sun goes down. I have this red/yellow bedside lamp too (SYDNEYJ15)

• Try to eat dinner early enough so I can have a few hours for my body to digest

• A cup of calming sleepy tea (TOOURROOTS)

• Try not to get caught up thinking about work or my to-do list (this is

  what often gets me!!!)

• Warm Epsom salt bath, facial massage, or legs up the wall

• My goal is to get into bed around 9:30, read for 30 minutes or so, then fall asleep around 10 pm

A few other sleep essentials I love:

• I spray this magnesium spray on my forearms before bed (10SYDNEY)

• Mouth tape is essential!! I notice I sleep so much better (SYDNEYJ10)

• Blackout curtains and a sleep mask

• Grounding sheets (SYDNEYJAGER)

• Organic cotton or linen bedding

• Red reading light

• Wifi kill switch

• Essential oil diffuser

The Bottom Line

The two biggest things that transformed my sleep?

1. Reducing artificial light in the evening

2. Creating a calm environment for my mind and body

We forget that our bodies weren’t designed for this world of screens, stress, and stimulation. Your body still thinks it lives in nature — not under LED lights and constant notifications.

When we honor that and create rhythms that support our biology, sleep (and health) become so much simpler!!

I know weekdays are harder to really get a full on activity in but here’s what I have in mind: long walks in the sun, working outside on a blanket, working in the garden, hiking before work, barefoot walks, cold plunging in the river, pickeball in the evenings, watching the sunset, etc. And for the weekends when we have more time: longer hikes and trail walks!, camping, picnics, lake days, etc! We live in Utah so you can add whatever if you live by the ocean or have specific hobbies!

Spending time outside, in the sun, in nature is absolutely essential to our mental and physical health, but I feel like it’s something that’s often not looked at as a priority. Our modern lifestyles are so far from what they used to be. Our bodies were not made to sit inside all day, staring at a computer screen. People say 'sitting is the new smoking' because it’s now such a normal part of life that most of us don’t realize the way it’s slowly wrecking our metabolic health. So get up and move! Take breaks and make time to get outside!! I promise you will feel so much better.

And just remember, it doesn’t have to be a big thing at all! I think the best thing to do is find simple ways to incorporate more outside time into our daily lives: lunch breaks outside, walks around the neighborhood, etc. I notice the more time I’m outside = the happier I am and the better I feel, so I hope that this inspires you to want to plan something fun this week outdoors! Here’s the list 🤍

1. Go for a walk in your neighborhood or a nearby trail

2. Stretch or do yoga outside

3. Bike around town or through a park

4. Do a bodyweight workout in your backyard

5. Go on a barefoot walk

6. Hike a new trail

7. Do mobility work outside

8. Walk after meals to support digestion

9. Practice breathwork during a nature walk

10. Do a short sprint on grass or uphill

11. Rake leaves, pull weeds, yard work

12. Carry something heavy in your yard

13. Climb a hill or set of outdoor stairs

14. Play pickleball with friends

15. Sit in a deep squat on the ground for a few minutes

16. Play catch, frisbee, or soccer with family or friends

17. Practice getting up and down from the ground without your hands

18. Paddle boarding or swimming

19. Pull a sled, tarp, or wheelbarrow

20. Cold plunge in a natural body of water

21. Start a spring garden or just plant herbs or flowers in containers

22. Press flowers

23. Visit a local farmers market

24. Forage for wild herbs

25. Set up a compost bin or pile

26. Harvest or prune from your garden

27. Sun your clothes

28. Make a picnic with seasonal foods or eat a meal outside

29. Dry herbs or citrus in the sun

30. Collect rainwater for your plants

31. Watch the sunrise or sunset

32. Sit outside with your morning drink

33. Read a book in the sun

34. Lay on a blanket and do nothing

35. Sit under a tree

36. Journal outside

37. Time outside with no phone

38. Tan in the sun

39. Spend time near water

40. Run around in the rain

41. Host a picnic or potluck outdoors

42. Have a bonfire or firepit night

43. Take kids to a park

44. Swimming

45. Fishing

46. Visit a farm or u-pick garden

47. Take a day trip to a nearby town

48. Set up an outdoor movie night

49. Do a park cleanup or volunteer outdoors

50. Camping!

Mother’s Day is such a good reminder to slow down and honor the women who give so much!

This gift guide is curated with ALL clean, nontoxic products that any wellness/self-care lover would appreciate. I’ve used and loved pretty much everything on this list—and I’d 100% gift it to someone. All from the best brands!

I broke it down into two sections—under $50 and over $50—so there’s something for every budget. I’ll share why I picked each item, but you’ll find all the clickable links and discount codes on this pdf below!

Clickable Gift Guide

4.3MB ∙ PDF file

Download

Download

UNDER $50

• Araza Lip Gloss: What makes this so special is the fact that it’s paleo! I love all of their makeup, but you can’t go wrong with the lip gloss!

• Dime Perfume Discovery Kit: I love their perfumes because they actually disclose their fragrance ingredient list (and don’t give me a headache!!). I think it’s best to gift the sample kit so she can choose what scent she wants!

• Detangling Hairbrush: Trust me on this one!!

• Facial Sculpting Tools: Between the facial dry brush, jade gua sha, & cupping tools, you can’t go wrong with any of them. If in doubt, go with the gua sha.

• Loose Leaf Tea: This is one of my favorite brands for loose leaf, organic herbal tea blends. Lots of different options with their bundles!

• Acupressure Mat: Great for relaxation and stimulating blood flow. Love that this one is made from natural fibers rather than synthetics.

• Scalp Serum: Healthy hair starts with the scalp. This serum is so refreshing and leaves a tingling feeling! I also feel like most people don’t own a serum!

• Castor Oil Pack: The ultimate tool for detoxification, bloating, & reducing inflammation. I prefer this brand because their packs are organic cotton, and the oil is cold-pressed & organic!

• Electrolytes: These are my go-to electrolytes because they don’t contain any natural flavors. The guava mango flavor is my favorite!

• Tallow Face Moisturizer: There’s a reason everyone is talking about tallow skincare right now! I’ve tried many and this is the best IMO.

• Mouth Tape: Deeper, more restorative sleep, no more snoring, sculpted jawline, and better breath. Mouth tape is the best addition to your bedtime routine!

• Shower Steamers: No harmful chemical ingredients. Bath salts are a great gift, too!

• Sleep Spray: Primally Pure actually just released this new product! I spray this magnesium mist on my forearms every night before bed!

• Minerals & Chill: Adrenal cocktail on the go. I love the flavor and convenience of these packets. Gives me an energy boost without the caffeine.

• Body Dry Brush: This is the perfect firmness of bristles to me. Amazing for lymphatic drainage and relaxation!

OVER $50:

• Organ Complex Supplement: Highest quality organ blend supplement formulated to support female hormone health. Grass finished & from regenerative farms. I take every day!

• Ceramic Cookware: I switched to cast iron and stainless steel a few years ago when I learned about Teflon and PFAS. They are great for many things, but once I got a Caraway set, my life got so much easier! I save so much time on dishes because I don’t ever have to really scrub!

• Dime Skincare Set: Anything from Dime would be a great gift! Most of their products are EWG verified, too.

• Red Light Wand: Want the benefits of red light therapy but don’t want to drop a bag? Get this.

• Primally Pure Lip Kit: They just launched this! Their lip oil is like a nontoxic version of Summer Fridays. I love it.

• EMF Harmonizing Jewelry: I have the Luna Link in gold and wear it on my dominant wrist to help with EMF exposure from my phone. I get compliments all the time.

• Korean Skincare Discovery Kit: One of my favorite skincare brands! This kit gives you a little bit of everything to try.

• Branch Basics Starter Kit: The only comprehensive cleaning kit you need. It comes with one concentrate that you use for everything. The starter kit gives you bottles for everything, too.

• Primally Pure Mask Trio: My favorite face masks that use real ingredients like raw honey. Skincare from regenerative farms.

• Layermor Fragrance: Another brand that’s transparent about its fragrance ingredients! This scent is too good.

• Jaspr Air Purifier: Definitely an investment, but if you’ve been looking for an air purifier, this one outperforms everything else on the market.

• Stone Bath Mat: I’ve had mine for years! Instantly dries and elevates the bathroom!

• Armra Colostrum: Incredible for immunity boost and repairing the gut lining. I take 1 scoop daily and 4 when I’m feeling sick.

• Showerhead & Sink Filter: I have both! Great price point for what you get, and the filters could not be easier to change.

• Osea Bodycare Kit: Their body oil is my all-time fav. And this set makes the perfect gift!

*I have discount codes for most of these which are all on the pdf!

1. SPRING CLEANING:

Spring is in the air!!! Yay!! My two main focuses for the change in seasons is 1. starting a little garden (which I will share more about in the next few weeks) & 2. spring cleaning/decluttering. I’ve broken this down to working on just one room each week so I don’t get overwhelmed. I’m not just declutterring and deep cleaning, but I’m also trying to redecorate a little (aka finish the projects I’ve been putting off). In my notes app, I made a list of every task I need to d for each room! This was all inspired by the book ‘An Edited Life.’ Cover is a bit 2015 XD but this was such a good read that will give you a great guide for a spring reset!

2. SHOPPING APPS:

Two apps I’ve been loving lately. #1 Choose App — basically a curated selection of sustainable & unique brands. This has been my new Pinterest lately. It’s so fun to discover new brands and the best part is that everything is on sale! They only feature brands for a certain time period and as long as they are featured, they offer discounts. I’ve seen some well known sustainable brands on there as well as some really cool smaller businesses. Everything about the app gives a ‘cool girl’ aesthetic. As someone who tries to shop from ethical and sustainable brands, this has been a great resource. Lot’s of natural fiber clothing options too. Remember, we are voting with our dollar!! (SYDNEY JAGER gets you $20 off your first order!)

App #2 is Locker. Some friends put me on last year but I didn’t start using until recently. Basically it’s a virtual wishlist. You can categorize and link all your wishlist items, then mark off when you purchase them. This has made me such a smarter shopper. Whenever I see something I want, I link it to my wishlist. That way I can prioritize what I actually need/want the most! Plus, obsessed with the app interface.

3. NONTOXIC PERFUME:

New fragrance unlocked. Annal from Layermor — such a clean, fresh scent and beautiful packaging. Could be the perfect mother’s day gift?? (10% off: TOOURROOTS)

4. NEW SKINCARE ROUTINE:

The last couple years I pretty much just used tallow to moisturize my face. Maybe a serum here or there but that was about it. It wasn’t until recently that Annmarie Skincare sent me a curated bundle for my skin concerns that I started to fall in love with having a skincare routine again!? Not that I’m over tallow by any means, I still use it as the last step in my routine, but I have felt and can see a noticeable difference in my skin’s complexion. I seriously love every single product I’ve tried but if you only buy one thing I would try one of their serums. They use such high quality ingredients and their products are very concentrated. They also gave me a discount code which is SYDNEYJAGER for 20% off!

5. FACIAL MASSAGE:

Along with my new skincare routine, I just started doing this online facial massage subscription with lots of different tutorials for lymphatic drainage, circulation, & relieving tension. I love it so far! She has a free trial but if you want to continue, my link will get you $5 off! Her personal account is linked here!

6. CERAMIC PANS:

I will always be partial to my stainless steel and cast iron pans; however, ceramic has won me over! Caraway sent their bundle to try and I have been so impressed. Completely nonstick which I love for so many things. They also just elevate my kitchen! (TOOURROOTS10)

7. MY STRETCHING PLAN:

In January I made it a goal to stretch everyday. I have been probably 90% successful and my body has been thanking me. But I realized if I want to reach my main goal (get my right splits by EOY), I needed to focus on stretching FOR the splits. So I had chat gpt make me a stretching routine to do at least 5x a week (it's at the end of this highlight). Who wants to do it with me??

8. SUPPLEMENTS:

Highlighting two supplements I’ve started taking! Minerals and Chill — an adrenal cocktail in the form of an on the go powder. Branding is so cute, love the ingredients/convenience, and I totally notice a difference in energy. I drink whenever I need a little boost, not necessarily daily! @Healthillie is the founder!

#2 is Shilijat. Everyone has been talking about Shilijat for good reason! It’s a resin thats formed over centuries from the decomposition of plant and microbial matter. It’s rich in minerals, fulvic acid, and bioactive compounds. This is something everyone could benefit from taking and in my top 3 for supplements. Black Lotus is the best quality IMO. You can listen to the founder here! (TOOURROOTS for 15% off)

9. SCRAPBOOKING:

This was a creative hobby I wanted to start in 2025 and I’ve slowly been accumulating stuff for it! Recently just made my dad a scrapbook for his 50th birthday and it was so fun!! I’m also working on a personal one for my husband and I for the year. I believe it’s so important for our mental and physical health to have hobbies where you work with your hands and can mindlessly create. Cooking, crafting, gardening, etc!! Find something you love. Spring is the best time to start!

10. OLIVE OIL SHOTS:

Recently started doing EVOO + lemon juice shots in the morning. So many benefits, here’s a few: supports digestion, liver detoxification, balances blood sugar, reduces inflammation, hormone balance, etc. Quality EVOO is KEY if you do this. Many store-bought EVOO’s are mislabeled and/or oxidized. The one I buy is from Piro. Olives are hand picked and cold pressed from Tuscany. I ask for this for Christmas every year lol!

Thanks for being here! Happy Spring 🌷

These are the most fun newsletters to read & also to write IMO. One because I love making lists and two because who doesn’t love chatting about their favorite things?! ESPECIALLY when it’s wellness related.

The first half will be more lifestyle/health tips and the second half will be focused on products! Let’s get into it!

1. ORGANIZE YOUR LIFE: If you are like me and slip into a funk if you don’t rearrange/reorganize/reset your home every 3ish months (Yes, my husband thinks I’m insane)…this is for you. It first started when I read an article on Substack about organizing your life. Of course I was drawn to this title. And it was goood. This then lead me to a book by the author called “An Edited Life.” YES. I needed it. Immediately clicked buy it now. (I’m so good at doing this!) Long story short. I read it in a week—bookmarking the entire thing and also creating a separate guide/checklist for my own personal life, work, & home. I’m slowly working through getting everything in order because it takes a while obvi! But in the meantime I will be recommending this book to everyone I know. If you feel stuck, need a reset, or just need some tools to get organized…read it!

2. BEDTIME!: This year I decided to focus on just ONE habit each month of the year. Last month was stretching daily. This month was my bedtime routine. Mainly being in bed around 9:30pm so I can read until 10:00pm and be asleep by 10:30pm! WOW. This was life changing. (Mouth tape, essential oil diffuser, wifi kill switch, and red beside lamp are all little additions that help me get an even better sleep!) I feel so well rested in the morning and now I crave feeling of just having a slow evening to wind down. I also just discovered the “Personal” mode on iPhone where you can choose which apps can send notifications and which ones can’t. I turn this on at 7pm (which is also when I try to completely stop working) and dedicate my night to spending time with my husband or just doing fun things like little projects, cooking, whatever!

3. FACE PLUNGING: This one was inspired to me by Tessa!! Obsessed with her. I have an ice roller but this takes it to the next level. I love doing this when I feel sluggish in the morning or need a little pep in my step. It not only gives me so much energy but also makes my skin feel so tight! The ultimate self care addition to your routine!! I don't have an ice machine so I just use freezing cold water in a big bowl and dunk my face for a few seconds at a time!

4. SCULPTING FACIAL: Another self care moment! My friends little sister is a holistic esthetician that specializes in sculpting & lymphatic drainage facials. She’s lives in Arizona but whenever she comes to visit, I get one from her! She is amazing so talented and I leave every time feeling so depuffed and relaxed. She also does buccal massage where she massages the inside of your mouth to release all the tension in your jaw and omg. Everyone needs to try. They are harder to come by, but if you find a holistic esthetician that offers sculpting facials, you need to try! I also love the Beautyshaman for sculpting tutorials you can do on yourself. The transformations are crazy if you are consistent with it!

5. QUALITY TIME: We started a new tradition!! Every Sunday we have my siblings and cousins come over for games and a treat. Our home is tiny and we don’t even have a place for all of us to sit but it’s been SO FUN. This is now the highlight of my week. It’s rare to live so close to family so I’m taking advantage of it. An often looked over MAJOR aspect of health is connection, relationships, and feeling a sense of community. It’s sad that we live in a world so disconnected from each other. This is me encouraging you to start a new tradition that builds community! Monthly girls night, cookbook club (I want to do this), game nights, etc. Doesn’t matter what it is—just create more opportunities to be with the people you love!

6. SOURDOUGH: I hosted a little GNO/sourdough class with some of my girlfriends and it was so fun!! A couple of my friends knew sourdough so it was fun to have them share their tips! I actually have been doing a few things wrong haha but somehow it still works! I love how forgiving sourdough is! I know it can seem so intimidating but it I absolutely love having my starter handy in the fridge because I use it for so many other recipes, not just bread!! Anyway this is me convincing you to start watching some YouTube tutorials because it’s not as hard as you think! Plus your gut will thank you!

7. MASTIC GUM: Who would’ve thought we’d be chewing tree sap?? I started chewing it a few months ago and got my mom hooked. She is obsessed probably even more than me! There are so many benefits: gut and oral health plus antimicrobial, anti-inflammatory benefits AND strengthening/shaping your jaw!! ($$ off: TOOURROOTS)

8. THRIVE: I actually first started ordering groceries from Thrive my freshman year of college! I’m obsessed with what they are doing—making healthy groceries available and affordable! I don’t think everyone needs a membership, BUT if you find yourself shopping at Sprouts/Whole Foods often and you buy a lot of snack, prepackaged foods, brand names, etc, you will really save a good amount of money! They also have lowtox body care, hand soaps, frozen meats, etc. They have it all, and it’s pretty much all discounted a little bit so every order I save at the bare minimum $20!

9. FILTERED SHOWER HEAD: I’m a licensed cosmetologist so I know how important it is to have a shower head filter. But for the last couple years I just had a cheap Amazon one and rarely replaced the filter… A few months ago I got a Canopy filter, and I have been loving it!! I have the handheld one which is just a bonus when it comes to cleaning the shower first of all. I notice my hair feels softer and healthier! My sister also has very hard water at her apartment so whenever she stays with us she says she can go double the time before she has to wash her hair! (10% off: TOOURROOTS_)

10. LOWTOX SELF TANNER: As we say goodbye to winter and my legs become more and more exposed, I already KNOW my Beauty By Earth tanning lotion will be my best friend. This is my favorite self tanner brand because it’s not orange, doesn’t have a strong smell, and doesn’t come on streaky. I prefer the tanning lotion over the mousse just because it’s convenient and buildable! I also love the tanning drops to mix with my moisturizer for my face! (10% off: TOOURROOTS)

Grateful for you all!!!! I made my first free guide all about understanding what food labels really mean, what the marketing scams are, and how to source quality! Linked above if you want to read!