Forgotten Lessons: Remembering 9/11 in an Age of Amnesia

We interrupt our regularly scheduled programming to send this important public service announcement about how important it is to learn from history and the important lesson she teaches.

I grew up in New York City, and some of my fondest memories of my father revolve around the Twin Towers. For us, visiting those towers wasn’t just about the skyline or the view—it was a ritual, the way he said, “I love you”, a point of pride. They symbolized strength, permanence, and a “New Yaaawwwk” state of mind. 

Then came September 11, 2001.

In a single morning, that illusion was shattered. We watched planes turned into weapons. We watched mothers and fathers leap to their deaths. We watched the towers fall, and with them, the belief that America was untouchable.

For a moment, we understood. For a moment, our prejudices were set aside. For a moment, we stood in solidarity for the first time in American history. For a moment, we stood as One Nation, Under God. For a moment, “Never forget” meant something. For a moment…

But here we are in 2025, and America has grown dangerously forgetful. The only thing that has become painfully clear for many Americans is that we were NEVER none of that! And it’s sad AF!

The Cost of Complacency in Who We Elect

What so many have discovered too little too late, is that elections are not popularity contests. They’re decisions about survival. Yet too often, we treat them like entertainment. We elect leaders who thrive on division instead of unity, who are more interested in soundbites than strategy. When leaders cozy up to dictators or alienate long-term allies with reckless words, they gamble with our safety.

Think about it: one administration embraced Saudi Arabia while turning a blind eye to their role in exporting extremism; another fumbled the withdrawal from Afghanistan so badly that the Taliban walked back into power in days, undoing two decades of sacrifice. We’ve seen presidents shake hands with strongmen like Putin and Kim Jong-un as though photo ops equal progress. Meanwhile, our enemies take notes (I suspect, just as they did in years leading up to 9/11) —and our allies wonder how much we can be trusted.

The Fragility of Alliances

History proves alliances are written in pencil, not stone. Iran was once a key U.S. partner before turning into one of our most hostile adversaries. Russia went from an uneasy post–Cold War partner to the aggressor threatening global stability today. Even NATO, once considered unshakable, has been questioned by our own leaders—undermining the very coalition that has kept the West secure for decades.

With the stroke of a pen, alliances can vanish. With a careless election, America can empower leaders who don’t understand—or don’t care—what’s at stake when they alienate partners and embolden adversaries.

Enemies From Within

The danger isn’t just abroad. It’s here at home. Forgetting 9/11 doesn’t just blind us to foreign threats; it creates division that breeds extremism within our own borders. We’ve seen it already—citizens radicalized online, convinced their fellow Americans are the enemy. We saw it on January 6, 2021, when our own Capitol was stormed. That didn’t happen in a vacuum. It happened because we’ve grown careless about history, careless about unity, and careless about leadership.

When leaders peddle lies and citizens grow disillusioned, amnesia turns into anger. Anger turns into extremism. And extremism—whether foreign or domestic—destroys nations.

Never Forget Must Mean Action

On 9/11, the towers fell in one day. If I had a dollar for every time some “expert” said that could NEVER happen…

We got caught by surprise. We got caught with our pants down and slip showin’ and skirt up. We act like because we put every national security measure in place that we knew of at the time, that we can’t get caught by surprise again. 

But the deeper danger is that America could collapse more slowly, from within—if we forget the lessons of that day, if we elect leaders who court chaos, if we grow blind to how quickly “friend” can turn to “foe.” 

My father wanted to believe in what those towers stood for. But he was a realist as I am.  Belief is not enough. “Never forget” must mean more than a slogan. It must mean demanding leaders who protect our alliances, who learn from history, and who refuse to play politics with national security.

Because forgetting is not just a mistake. It’s an invitation—for enemies abroad and enemies at home—to surprise us again. 

🥑 Recipe of the Day: Cottage Cheese & Avocado Garlic Toast with Balsamic Tomatoes

Looking for a savory, protein-packed breakfast that’s fresh, filling, and flavorful? This Cottage Cheese & Avocado Garlic Toast with Balsamic Tomatoes is bursting with nutrients to fuel your morning.

🌱 Ingredient Benefits

• Whole Grain or Ezekiel Bread – A fiber-rich base that supports digestion and keeps you full longer.

• Cottage Cheese – High in protein (casein), which promotes satiety and muscle repair.

• Avocado – Rich in heart-healthy monounsaturated fats, potassium, and fiber.

• Garlic & Onion – Natural immune boosters that also support heart health.

• Cherry Tomatoes – Loaded with vitamin C, antioxidants, and lycopene for skin and heart health.

• Balsamic Vinegar & Olive Oil – Healthy fats and antioxidants that enhance nutrient absorption.

• Flaxseeds or Chia Seeds – Omega-3s and fiber to keep blood sugar stable and improve digestion.

🥣 Directions (from recipe card)

Mix marinated cherry tomatoes, mash avocado with cottage cheese and seasonings, toast bread, spread mixture, and top with tomatoes and seeds.

💪 Why You’ll Love It

This meal combines protein, fiber, and healthy fats, leaving you energized and satisfied all morning.

👉 Get more simple, nutrient-packed breakfasts like this inside the Simplify Healthy Eating Meal Plan Membership.

Journal Prompts for Gut Healing

Gut health is about so much more than digestion. It influences your energy, mood, mental clarity, and immunity. And while nutrition plays a huge role, reflection is just as powerful.

Why Journaling Matters for Gut Health

When you’re on a gut-healing journey, journaling helps you uncover your why. It helps you stay accountable and see patterns that food choices alone can’t explain.

5 Journal Prompts to Guide You

1. What matters most to me about improving my gut health?
   (Is it more energy, better focus, fewer symptoms?)

2. What have I already done that shows I can succeed in this?
   (Celebrate progress!)

3. What are my biggest challenges in supporting my gut right now?
   (Awareness is the first step.)

4. If I stay where I am with my gut health, how will I feel in 6 months?
   (This helps create urgency for change.)

5. What would future me—energized, clear-headed, and balanced—thank me for doing today?

The Takeaway

Awareness creates action. By journaling, you give yourself clarity and a roadmap for the changes you want to make.

👉 Want nutrition that supports your reflection? The 30-Day Anti-Inflammatory Meal Plan and Simplify Healthy Eating Meal Plan Membership give you step-by-step structure to heal your gut from the inside out.

30-Day Anti-Inflammatory Meal Plan

$37.00

Recipe of the Day: Zucchini Bread Protein & Fiber Jar

Looking for a breakfast that tastes like comfort food but fuels your body with clean nutrition? Today’s Zucchini Bread Protein & Fiber Jar is the perfect blend of flavor, protein, fiber, and healthy fats. It’s quick to prep, nutrient-dense, and makes your mornings effortless.

A close-up of a zucchini bread protein and fiber jar made with oats, zucchini, Greek yogurt, chia seeds, and topped with crushed walnuts. Healthy, high-protein breakfast option displayed with recipe details.

🌱 Ingredients & Their Benefits

• Rolled Oats – Provide slow-digesting complex carbs that keep you full and energized. They’re also rich in soluble fiber, which supports gut health and heart health.

• Chia Seeds – A superfood packed with omega-3 fatty acids, antioxidants, fiber, and plant-based protein to support digestion and reduce inflammation.

• Greek Yogurt (0%) – Adds creaminess and 20g+ of protein, along with probiotics to support gut health.

• Unsweetened Almond Milk – A low-calorie, dairy-free alternative rich in vitamin E for skin and immune health.

• Grated Zucchini – Adds moisture, fiber, and micronutrients like vitamin C, all while boosting volume without extra calories.

• Cinnamon & Nutmeg – These warming spices help stabilize blood sugar, improve insulin sensitivity, and provide natural anti-inflammatory benefits.

• Crushed Walnuts – A source of heart-healthy omega-3 fats and additional crunch for satisfaction.

• Vanilla Protein Powder – Helps hit protein goals, repair muscles, and balance macronutrients for a complete meal.

• Vanilla Extract & Stevia – Natural sweetness without added sugar, keeping this breakfast low-glycemic and satisfying.

🥣 Directions

1. In a mason jar, mix together almond milk, oats, Greek yogurt, chia seeds, cinnamon, nutmeg, and protein powder.

2. Add grated zucchini and stir.

3. Top with crushed walnuts.

4. Leave overnight to set. If too thick, stir in a splash more almond milk before serving.

💪 Why You’ll Love It

This jar isn’t just tasty—it’s functional. With 30–40g of protein, 10–12g of fiber, and heart-healthy fats, it’s designed to keep you full, stabilize your energy, and support weight management naturally.

🔗 Want More Breakfasts Like This?

This recipe is just one of many delicious, simple, and nutrient-packed breakfasts inside the Simplify Healthy Eating Meal Plan Membership. When you join, you’ll unlock:

✅ Weekly meal plans with easy-to-follow recipes
✅ Balanced, family-friendly meals for busy mornings
✅ Nutrition guidance to help you hit your goals without stress

👉 Subscribe today to the Simplify Healthy Eating Meal Plan Membership and start fueling your body with meals that taste as good as they feel.

Reset Your Mindset to Support Building New Systems

We’ve all been there. Staring at our goals, feeling stuck, and saying things like:

• “I need more motivation.”

• “I’ll start when life calms down.”

• “If I miss a day, I’ve failed.”

Here’s the truth: motivation isn’t what keeps you consistent—systems are.

When we rely solely on motivation, our progress rises and falls with our emotions. But systems? Systems are steady. They give you structure and take the pressure off of being “perfect.”

Shifting Your Mindset

Try reframing these common thoughts:

• Instead of “I need motivation” → Shift to “I need better systems.”

• Instead of “This is overwhelming” → Shift to “One small change at a time creates big results.”

• Instead of “If I miss a day, I’ve failed” → Shift to “Missing once is human. Getting back on track is powerful.”

Why Systems Work

Systems create automatic habits. They remove decision fatigue and give you clarity on what to do, even when you’re tired, stressed, or distracted. For example:

• Prepping healthy snacks on Sunday means you don’t have to “decide” between chips or fruit on Wednesday.

• Having a set morning routine means you don’t waste energy figuring out how to start your day.

The Takeaway

Progress beats perfection every time. Build small, repeatable systems and watch your life transform.

👉 Ready to design systems that last? The New Beginnings 30-Day Mindset Journal gives you daily prompts and reflection space to help you reset your mindset and create structure that works with your life, not against it.

Sale

Quick View

New Beginnings Mindset Journal

Sale Price: $27.00 Original Price: $37.00

Your Guide to Transformational Growth

Are you ready to break free from self-doubt, negative habits, and limiting beliefs? The New Beginnings Mindset Journal is designed to help you reset, refocus, and rebuild your mindset for success. This is your starting point for personal growth, clarity, and confidence.

START MY NEW BEGINNING NOW!

Fitness Friday: 15-Minute Full Body Dumbbell Tabata Workout

No time for the gym? No problem. This 15-minute dumbbell Tabata workout hits every major muscle group, boosts your heart rate, and builds strength—all in less time than it takes to watch your favorite TV episode. Grab a set of dumbbells, set your timer for 20 seconds on / 10 seconds off, and get ready to feel the burn.

Woman holding green dumbbells next to a “15-Minute Full Body Dumbbell Tabata Workout” chart listing six exercises and instructions

1. Dumbbell Squats (Lower Body)

How to do it:

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides or at shoulder height.

• Keep your chest up and core tight as you bend your knees and push your hips back, lowering into a squat.

• Drive through your heels to return to standing.

Form tips: Don’t let your knees cave inward. Keep your weight evenly distributed.

2. Push Press (Upper Body + Power)

How to do it:

• Hold a dumbbell in each hand at shoulder height, palms facing in.

• Dip slightly at the knees, then drive through your legs while pressing the dumbbells overhead.

• Lower them back to shoulder height with control.

Form tips: Engage your core to protect your lower back.

3. Renegade Rows (Core + Back)

How to do it:

• Start in a high plank position, each hand gripping a dumbbell directly under your shoulders.

• Row one dumbbell toward your rib cage while keeping your hips stable.

• Lower it back down and repeat on the other side.

Form tips: Avoid rotating your hips—keep them square to the floor.

To modify, drop to your knees while keeping your core tight as if you were doing a modified push up on your knees.

4. Dumbbell Deadlifts (Glutes + Hamstrings)

How to do it:

• Stand with feet hip-width apart, holding dumbbells in front of your thighs.

• Hinge at your hips, keeping a slight bend in the knees, and lower the dumbbells toward the floor.

• Engage your glutes and hamstrings to return to standing.

Form tips: Keep your back flat—do not round your spine.

5. Russian Twists (Weighted) (Core)

How to do it:

• Sit on the floor, knees bent, holding one dumbbell with both hands.

• Lean back slightly, keeping your core engaged.

• Rotate your torso to move the dumbbell from side to side.

Form tips: Keep your movements controlled—no jerking or swinging.

6. Alternating Reverse Lunges (Balance + Legs)

How to do it:

• Stand with dumbbells in each hand at your sides.

• Step one leg back into a lunge, lowering until both knees are bent at about 90 degrees.

• Push through your front heel to return to standing, then switch legs.

Form tips: Keep your torso upright and core tight for balance.

Tabata Structure

• Perform each move for 20 seconds, rest for 10 seconds.

• Complete 4 rounds per move before moving on to the next.

• Take a 1-minute rest every 2 rounds if needed.

💡 Why It Works: Tabata training blends high-intensity intervals with short rests, making it perfect for torching calories, building strength, and improving endurance—fast.

Smoothie of the Week: Green Gut Glow Smoothie

If you’re ready to nourish your gut, fuel your body, and give your skin that healthy glow, this Green Gut Glow Smoothie is your new best friend. Packed with probiotics, plant power, fiber, and protein, this vibrant green drink delivers nutrients that work from the inside out to support digestion, immunity, and radiance.

Smoothie Recipe: Green Gut Glow Smoothie

What’s Inside & Why It’s Good for You

1. 1 cup unsweetened kefir
Kefir is a probiotic-rich fermented milk drink that contains billions of gut-friendly bacteria and beneficial yeasts. It supports digestion, enhances nutrient absorption, and boosts immune function.

2. 1 cup frozen spinach
Spinach is loaded with vitamins A, C, and K, plus minerals like iron and magnesium. It’s also high in antioxidants that help reduce inflammation and protect against cell damage.

3. ½ green banana
Green bananas are rich in resistant starch, a prebiotic fiber that feeds healthy gut bacteria and supports blood sugar balance. They also help keep you feeling fuller for longer.

4. 1 tbsp chia seeds
Chia seeds are tiny nutrient powerhouses packed with omega-3 fatty acids, fiber, and protein. They promote satiety, regulate digestion, and help keep skin hydrated and supple.

5. 1 scoop vanilla protein powder
Protein helps build and repair muscle, supports metabolic health, and keeps you satisfied. Vanilla protein also adds a naturally sweet flavor to balance the earthy greens.

How to Make It

1. Add kefir, spinach, green banana, chia seeds, and protein powder to a blender.

2. Pour in ½–1 cup of water or unsweetened almond milk for your desired thickness.

3. Blend until smooth, pour into a glass, and enjoy immediately.

Why You’ll Love This Smoothie

• Gut Support – A perfect blend of probiotics from kefir and prebiotics from green banana.

• Skin Glow – Nutrients like vitamin C, omega-3s, and antioxidants nourish your skin from within.

• Balanced Energy – Protein, healthy fats, and fiber keep you energized and satisfied.

• Easy & Refreshing – Quick to make and naturally refreshing, perfect for mornings or post-workout.

Pro Tip: For an extra detox boost, toss in a handful of fresh parsley or cilantro before blending.

Subscribe TODAY⬇️ so you don’t miss when we post!

TRE Blog RSS

5 Signs Your Gut Needs Attention (And What You Can Do About It)

Your gut does more than just digest your food—it’s the command center for your immune system, your second brain, and a key player in your energy and emotional regulation. When your gut is out of balance, it sends signals. The question is: are you paying attention?

In today’s wellness world, gut health is finally getting the spotlight it deserves. And rightfully so. A compromised gut doesn’t just show up as stomach pain—it can affect everything from your mood to your cravings to how tired you feel day to day.

Here are five common signs that your gut might need a little love—and what to do about it:

1. Frequent Bloating After Meals

Bloating might feel like an everyday annoyance, but it’s actually one of your gut’s biggest red flags. If you constantly feel puffy or uncomfortable after eating, it could be a sign of:

• Poor digestion

• Food intolerances

• Imbalanced gut bacteria (dysbiosis)

You don’t have to live with that post-meal balloon feeling. Pay attention to how your body responds to different foods, slow down your eating, and consider eliminating inflammatory triggers like refined sugar, dairy, or gluten to see if symptoms improve.

2. Irregular Bowel Movements

Your bathroom habits tell a story—and when that story is inconsistent, your gut may be struggling.

If you’re swinging between constipation and diarrhea, or relying on coffee, laxatives, or “gut teas” just to stay regular, your digestive system is crying out for help. A healthy gut should move consistently, with bowel movements that feel complete and natural.

Supporting your gut with fiber-rich, anti-inflammatory foods (like leafy greens, chia seeds, and berries) can help restore rhythm and reduce discomfort.

3. Food Cravings That Won’t Quit

Do you find yourself always craving sugar, bread, or chips? That might not just be a lack of willpower—it could be your gut bacteria hijacking your hunger signals.

When your gut microbiome is out of balance, harmful microbes can influence your cravings and drive you to eat what they thrive on (hint: it’s not kale). This cycle leads to more inflammation, more cravings, and more frustration.

Balancing your gut flora with prebiotic and probiotic foods can help stabilize those urges and give you back control.

4. Low Energy Throughout the Day

Struggling to stay awake even after a full night’s sleep? You might think it’s just burnout, but fatigue can be a sign that your gut isn’t properly absorbing nutrients.

If your body can’t break down and utilize what you’re eating, it’s like filling a gas tank with the wrong fuel. You’ll always feel like you're running on empty.

Adding anti-inflammatory foods that support digestion—like ginger, turmeric, and fermented vegetables—can improve nutrient absorption and boost energy levels naturally.

5. Mood Swings or Brain Fog

The gut-brain connection is no joke. Scientists now refer to the gut as the “second brain” because of how deeply it's connected to our central nervous system.

When your gut is out of balance, neurotransmitters like serotonin and dopamine (which play a huge role in mood and mental clarity) are disrupted. The result? You might feel anxious, down, irritable, or mentally foggy—even if everything else in life seems okay.

By supporting gut health, you can stabilize your mood, sharpen your focus, and bring more mental clarity into your day.

So… What Now?

If any of these signs hit close to home, it might be time to show your gut some serious love. Here's how to get started:

✅ Switch to a gut-friendly, anti-inflammatory meal plan
✅ Focus on whole foods rich in fiber, antioxidants, and healthy fats
✅ Eliminate known gut disruptors like ultra-processed foods, added sugars, and artificial sweeteners
✅ Hydrate well and prioritize sleep
✅ Introduce gentle movement and mindfulness to support digestion

Need Help Healing Your Gut Naturally?

Don’t try to figure it all out on your own. Our 30-Day Anti-Inflammatory Meal Plan is designed to reset your gut with simple, healing meals, weekly grocery lists, and recipes that actually taste good. It's perfect for beginners and busy folks who want to feel better without overthinking every bite.

Or go even deeper with our Simplify Healthy Eating Meal Plan Membership—where you’ll get rotating plans, expert tips, and a supportive community to keep you on track.

✨ Your gut is always talking. Let’s make sure it’s happy, healthy, and working in your favor.

Tell us in the comments below—
Which of these signs have you experienced lately?
And what’s one thing you’re ready to change to support your gut health?

Tasty Tuesday: Protein Chocolate Mousse That Tastes Like Dessert and Works Like Fuel

Who says you can’t have dessert and hit your wellness goals at the same time?

This creamy, dreamy Protein Chocolate Mousse is proof that indulgence and nourishment can live on the same spoon. Made with clean, anti-inflammatory ingredients and no refined sugar, it satisfies your sweet tooth and supports your fitness, hormone, and gut health goals.

Whether you're craving chocolate, need a post-workout snack, or just want a quick treat that doesn't derail your progress — this mousse is your new go-to.

🍫 What Makes This Mousse So Good (For You)

This isn’t your average chocolate pudding. Every ingredient was intentionally chosen to nourish your body while delivering that rich, velvety texture we all crave.

Let’s break down the goodness.

Recipe: Protein Chocolate Mousse

🥣 Greek Yogurt (0% or 2% Fat)

• High in protein (7–10g per ½ cup) to support muscle repair and satiety

• Full of gut-healthy probiotics that aid digestion and support immunity

• Rich in calcium, potassium, and B vitamins for strong bones and balanced energy

• Provides creaminess without needing whipped cream or heavy cream

Yogurt is also lower in carbs and higher in nutritional value than dairy-based dessert alternatives.

💪 Chocolate Protein Powder

A game-changer for anyone looking to hit their daily protein goals without eating another chicken breast:

• Adds 25–30g of protein depending on your brand

• Helps with blood sugar balance and muscle recovery

• Offers dessert-level chocolate flavor without the sugar crash

Choose a high-quality protein with no artificial sweeteners or gums for the cleanest version.

🍫 Unsweetened Cocoa Powder

Chocolate with benefits? Yes, please!

• Packed with antioxidants, especially flavonoids that support heart and brain health

• May help reduce inflammation and improve mood

• Brings rich, deep chocolate flavor without added sugar

🍦 Vanilla Extract + Sweetener

Vanilla balances out the cocoa and protein powder while your choice of sweetener lets you customize the flavor. Try:

• Stevia or monk fruit for a sugar-free option

• Maple syrup or honey (in moderation) for a natural carb boost

🍓 Fresh Raspberries

Not just for garnish—raspberries are:

• High in fiber (helping digestion and fullness)

• Rich in vitamin C and anti-inflammatory compounds

• A natural source of sweetness and vibrant flavor

Plus, berries are among the lowest sugar fruits, making them a smart choice for mindful eating.

🧪 Nutrition Breakdown (Per Serving):

• Calories: 220–240

• Protein: 35–38g

• Carbs: 18–20g

• Fiber: 4–6g

• Fat: 2–6g (depending on yogurt and protein choice)

This mousse is a macro-balanced powerhouse disguised as dessert—ideal for anyone living the anti-inflammatory, high-protein, or weight-loss lifestyle.

🥄 How to Enjoy It

✅ Eat it as a dessert or snack
✅ Use it post-workout for muscle recovery
✅ Layer it into parfaits with granola or berries
✅ Add to freezer molds for a frozen treat
✅ Use as a dip for strawberries or bananas

Why It Fits Our Simplify Healthy Eating Philosophy

At TRE, we’re all about real food with real results. This recipe is:

✔️ Simple to prep (under 5 minutes)
✔️ Budget-friendly and made with pantry staples
✔️ High in protein and gut-friendly
✔️ Customizable based on your dietary needs

It proves you can have your mousse and eat it too—without wrecking your wellness plan.

Want More Healthy Dessert Hacks?

If this recipe hit the spot, wait until you dive into our 30-Day Anti-Inflammatory Meal Plan or the Simplify Healthy Eating Membership. Inside, you’ll find:

✨ Weekly recipes just like this—easy, healing, and delicious
✨ Grocery lists, prep guides, and community support
✨ Zero guesswork, just real results

5 Morning Habits to Naturally Balance Your Cortisol and Start Your Day Strong

Your morning sets the tone for your entire day—and if you're constantly feeling anxious, wired-but-tired, or just plain exhausted by noon, it might be time to rethink your cortisol curve.

Cortisol, your primary stress hormone, follows a natural rhythm. It’s meant to rise in the morning to help you wake up and focus, then slowly decline throughout the day. But modern habits like rushing out the door, scrolling your phone, or chugging coffee right after waking can throw that rhythm completely off.

Let’s break down 5 simple, science-backed habits that help balance your cortisol and build resilience from the moment your feet hit the floor.

☕ #1: Delay That Caffeine Hit

Wait 90–120 minutes after waking before sipping your coffee.

Why it matters:
Your cortisol naturally spikes upon waking. Adding caffeine immediately can push levels into overdrive—leading to afternoon crashes, anxiety, or disrupted sleep.

What to do instead:
Hydrate first. Sip warm lemon water or herbal tea and let your body wake up before caffeinating.

🌞 #2: Get Natural Morning Light

Expose yourself to natural sunlight for at least 10 minutes within an hour of waking.

Why it matters:
Morning light helps regulate your cortisol–melatonin cycle, keeping you alert during the day and sleepy at night. It also boosts mood, focus, and metabolism.

Pro tip:
Step outside—even on cloudy days. No sunglasses. Let the light hit your eyes and skin for a full circadian reset.

🍳 #3: Eat a Protein-First Breakfast

Aim for 25–30g of protein with your first meal.

Why it matters:
Starting your day with protein (instead of sugary carbs) stabilizes blood sugar, supports muscle repair, and prevents the insulin-cortisol rollercoaster that can lead to brain fog and cravings.

Examples:
Eggs with greens, Greek yogurt with hemp seeds, protein smoothie with nut butter.

🚶‍♀️ #4: Choose Gentle Movement

Skip the HIIT first thing—opt for low-impact movement like walking, stretching, or yoga.

Why it matters:
If your cortisol runs high, intense workouts in the morning can spike it further. Gentle movement helps activate your parasympathetic nervous system—aka the “rest and digest” mode.

Move mindfully:
Try a 15-minute nature walk, mobility flow, or sun salutation routine to start your day calm and grounded.

🧘‍♀️ #5: Practice 5-Minute Breathing

Start your morning with a short breathing practice.

Why it matters:
Breathwork activates the vagus nerve, slows your heart rate, and reduces cortisol. You don’t need 30 minutes—just 5 minutes of intention can change your entire day.

Try this:
Box breathing:

• Inhale for 4 counts

• Hold for 4 counts

• Exhale for 4 counts

• Hold for 4 counts
  Repeat for 5 minutes and notice the shift.

Final Thoughts:

Balanced mornings = balanced cortisol = a more focused, peaceful YOU.
Start by mastering one of these habits at a time, and over the next few weeks, stack them together for a complete morning ritual that fuels your mind, body, and spirit.

You deserve a morning routine that doesn't drain you—but restores you.

Ready to build a full wellness routine that supports hormone health, energy, and healing?

✨ Grab the 30-Day Anti-Inflammatory Meal Plan to support your cortisol curve with the right foods
🌱 Join the Simplify Healthy Eating Membership for structure, recipes, and stress-free meal support
🧠 Reset your mental space with the New Beginnings Mindset Journal

📚 References

1. Caffeine and Cortisol Timing
   Lovallo, W. R., et al. (2005). Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosomatic Medicine, 67(5), 734–739.
   https://pubmed.ncbi.nlm.nih.gov/16204431/

2. Morning Sunlight and Circadian Rhythm
   LeGates, T. A., Fernandez, D. C., & Hattar, S. (2014). Light as a central modulator of circadian rhythms, sleep, and affect. Nature Reviews Neuroscience, 15(7), 443–454.
   https://pubmed.ncbi.nlm.nih.gov/24917305/

3. Protein Intake and Cortisol Response
   Clifton, P. M., & Keogh, J. B. (2017). Metabolic effects of high-protein diets. Nutrition & Metabolism, 14(1), 14.
   https://pubmed.ncbi.nlm.nih.gov/18377787/

4. Exercise Intensity and Cortisol
   Hill, E. E., et al. (2008). Exercise and circulating cortisol levels: the intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587–591.
   https://pubmed.ncbi.nlm.nih.gov/18787373/

5. Breathwork and the Parasympathetic Nervous System
   Ma, X., Yue, Z.-Q., Gong, Z.-Q., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.
   https://pubmed.ncbi.nlm.nih.gov/28626434/

➡️ Follow @michelle11leslie for daily tips and encouragement.
⬇️Subscribe to the TheRelentlesslyEmpowered.com so you never miss a post.

Fitness Friday: 20-Minute Outdoor Walk-Run Workout

When it comes to cardio, you don’t need a gym membership or fancy equipment—just a good pair of sneakers and a plan. This 20-minute outdoor walk-run workout is designed to boost endurance, burn calories, and strengthen your heart, all while being easy to follow. Here’s how to do each segment for maximum results:

Cardio 20-minute outdoor walk-run workout chart with minute-by-minute intervals for brisk walking, jogging, running, and recovery.

0–3 MIN: Brisk Walk

Start with a brisk walk to warm up your muscles and elevate your heart rate. Keep your shoulders relaxed, arms swinging naturally, and core engaged. Aim for a pace that makes your breathing slightly quicker but still allows you to talk.

3–5 MIN: Jog or Light Run

Shift into a jog or light run. Land softly on the balls of your feet, keep your stride short, and avoid bouncing too much. This phase should feel like you’re working but not at your maximum effort.

5–6 MIN: Recovery Walk

Slow down to a comfortable walking pace. This recovery period helps lower your heart rate slightly while keeping your body in motion. Use this time to focus on deep breathing.

6–8 MIN: Moderate Run

Pick up the pace to a moderate run—faster than your light jog but not a full sprint. Keep your eyes forward, shoulders relaxed, and core tight. You should be breathing heavier but still in control.

8–9 MIN: Recovery Walk

Return to a recovery walk, letting your legs and lungs prepare for the next push. This active recovery helps prevent fatigue and injury.

9–11 MIN: Intense Run or Power Walk

For two minutes, go all out. If you’re running, aim for a near-sprint. If you prefer walking, switch to a power walk—pump your arms, take longer strides, and maintain a fast pace.

11–12 MIN: Recovery Walk

Ease back into a recovery walk, focusing on controlled breathing and posture.

12–14 MIN: Moderate Run

Return to a steady moderate run. Your goal here is to maintain consistent effort and keep your pace strong.

14–15 MIN: Recovery Walk

Once again, allow your heart rate to drop a bit while still moving forward.

15–18 MIN: Moderate Jog or Power Walk

Choose either a moderate jog or a strong, fast-paced walk. This is your last big push before the cooldown, so keep the energy up.

18–20 MIN: Cool Down Walk

Finish with a slow, easy walk to bring your heart rate down and relax your muscles. Use this time to take deep breaths and enjoy the feeling of accomplishment.

Why This Workout Works

This walk-run format alternates between periods of effort and recovery, making it perfect for boosting cardiovascular fitness, improving endurance, and burning calories without overstraining your body. Plus, it’s adaptable for all fitness levels—simply adjust your pace to match your current ability.

Pro Tip: Pair this workout with proper hydration, balanced nutrition, and recovery days for optimal results.

Subscribe TODAY⬇️ so you never miss when we post!

TRE Blog RSS

Smoothie of the Week: Carrot Cake Gut-Healer Smoothie

Who says dessert can’t be healthy? This week’s Smoothie of the Week is inspired by a cozy slice of carrot cake — but instead of sugar and frosting, you’re getting a powerhouse blend of gut-friendly, anti-inflammatory, and protein-rich ingredients that taste like a treat while nourishing your body from the inside out.

What’s Inside & Why It’s Good for You

1. ½ cup cooked & cooled carrots
Carrots are rich in beta-carotene (a precursor to vitamin A) for healthy skin, vision, and immune support. Cooling them after cooking increases resistant starch, which feeds beneficial gut bacteria.

2. 1 oz kombucha
Kombucha is a fermented tea packed with probiotics that help balance your gut microbiome, aid digestion, and support immunity.

3. 1 scoop collagen + plant protein blend
Collagen supports gut lining repair, joint health, and skin elasticity, while plant protein adds essential amino acids for muscle repair and long-lasting energy.

4. ¼ cup rolled oats
Oats are a great source of soluble fiber, particularly beta-glucan, which helps improve digestion, stabilize blood sugar, and keep you fuller for longer.

5. 1 tbsp almond butter
Almond butter brings in healthy fats, vitamin E, magnesium, and plant-based protein to boost satiety and support heart health.

6. ½ tsp cinnamon + pinch of ginger
Cinnamon helps balance blood sugar and reduce inflammation, while ginger aids digestion, reduces bloating, and provides anti-nausea benefits.

How to Make It

1. Add carrots, kombucha, protein blend, oats, almond butter, cinnamon, ginger, and ½–1 cup of almond milk or water to a blender.

2. Blend until smooth and creamy.

3. Pour into a glass, sprinkle a little cinnamon on top, and enjoy!

Why You’ll Love This Smoothie

• Gut Healing – Probiotics from kombucha and prebiotics from oats and carrots work together for optimal digestion.

• Anti-Inflammatory Power – Cinnamon, ginger, and collagen help calm inflammation from the inside out.

• Dessert-Inspired Flavor – Sweet, spiced, and creamy — without the refined sugar crash.

• Balanced Nutrition – A perfect blend of protein, healthy fats, and fiber for lasting energy.

Pro Tip: For an extra dessert-like treat, top with a sprinkle of crushed walnuts or unsweetened coconut flakes.

Subscribe TODAY⬇️ so you never miss when we post!

TRE Blog RSS

The Vagus Nerve: Your Body's Built-In Chill Switch

When it comes to regulating stress, boosting mood, and supporting overall health, there’s one powerful system in your body that doesn’t get nearly enough attention: the vagus nerve.

Known as the body’s “chill switch,” the vagus nerve is the longest cranial nerve and runs from your brainstem all the way down to your gut. It’s a key part of your parasympathetic nervous system—the part responsible for rest, digestion, and recovery.

If you’re constantly feeling anxious, exhausted, inflamed, or emotionally off-balance, your vagus nerve tone may be low—and learning how to activate and support this nerve could be a total game changer for your well-being.

What the Vagus Nerve Does (and Why It Matters)

When your vagus nerve is functioning optimally, your body feels safe, steady, and resilient. Here's how it helps regulate your system:

• Slows your heart rate during rest and helps your body shift out of “fight-or-flight”

• Stimulates digestion by telling your gut it’s safe to function normally

• Lowers inflammation by triggering your body’s natural anti-inflammatory reflex

• Promotes calm and emotional regulation by helping you downshift from stress

• Supports healthy breathing patterns and a sense of internal balance

In short: if you want better energy, digestion, mood, and stress recovery—start with your vagus nerve.

6 Simple Ways to Support Your Vagus Nerve Daily

Ready to boost your vagal tone naturally? These simple, science-backed practices can help stimulate the vagus nerve and regulate your nervous system:

1. Deep, Slow Breathing

Breathing deeply, especially with longer exhales than inhales, stimulates the vagus nerve and shifts your body into rest-and-digest mode. Try this during moments of overwhelm or before sleep.

2. Cold Exposure

A splash of cold water on your face or a quick burst from a cold shower can help activate the vagus nerve and reduce stress signals. It’s like a nervous system reset button.

3. Humming, Chanting, or Singing

The vagus nerve connects to your vocal cords, so using your voice through humming or singing is a powerful and easy way to activate it—yes, singing in the shower counts!

4. Meditation or Restorative Yoga

Mindfulness practices help you stay relaxed and regulated. Gentle yoga poses and quiet meditation create space for your nervous system to recalibrate.

5. Alternate Nostril Breathing

This calming breathwork technique is especially helpful for nervous system regulation and balancing energy. It also helps stimulate special receptors that affect heart rate and blood pressure.

6. Laughter and Social Connection

Believe it or not, meaningful connection and shared laughter help tone the vagus nerve. Your body thrives in safe, joyful relationships—this is science, not just sentiment.

Final Takeaway

Your vagus nerve is like the volume knob on your stress response—it determines how quickly you can calm down, digest food, recover from inflammation, and emotionally regulate. By supporting this system intentionally, you give your body the tools it needs to heal, reset, and thrive.

The stronger your vagus tone, the better your body handles stress—and bounces back from it.

🧠 Ready to build resilience from the inside out?
Visit TheRelentlesslyEmpowered.com for tools, journals, meal plans, and more to support your body, mind, and spirit. Subscribe ⬇️ for more tips to help you along your wellness journey.

TRE Blog RSS

Tasty Tuesday: High-Protein Yogurt Dip That’s Big on Flavor and Low on Guilt

Need a snack that’s satisfying, savory, and supports your wellness goals? This High-Protein Yogurt Dip is the perfect blend of creamy, tangy, and zesty — made with just a handful of clean ingredients you probably already have in your kitchen.

It’s the kind of go-to recipe that works for just about any occasion:
✔️ Pre-workout snack
✔️ Easy appetizer for guests
✔️ Meal prep hero for the week
✔️ Healthy swap for ranch, mayo, or sour cream

And the best part? It’s done in under 5 minutes.

Recipe: High-Protein Yogurt Dip

🥣 Ingredients You Can Feel Good About

Let’s take a closer look at why this yogurt dip doesn’t just taste good — it does good, too.

🍦 Greek Yogurt (0% or 2%)

The star of the show! Greek yogurt is:

• Packed with protein (7–8g per serving), helping stabilize blood sugar and keep you full

• A natural source of probiotics, which support gut health, digestion, and immune function

• High in calcium and vitamin B12, essential for bone strength and energy production

• A great substitute for mayonnaise or sour cream, with far fewer calories and saturated fat

Whether you choose non-fat or 2%, you’re getting a creamy base with amazing versatility.

🍋 Lemon Juice

This little splash brings bright, zesty flavor and functional benefits:

• A natural source of vitamin C, supporting immune health

• Helps balance the dip’s richness without adding calories

• Aids digestion and may help reduce bloating when paired with probiotic-rich foods

🧂 Old Bay Seasoning

Old Bay isn’t just for seafood — it's the secret weapon in this dip:

• Adds bold, savory flavor without needing a long list of spices

• Contains celery seed and paprika, which offer anti-inflammatory benefits

• Keeps your snack exciting without added sugar or artificial ingredients

Feel free to experiment with Cajun spice or everything bagel seasoning for variety!

🔍 Nutritional Breakdown (Per Serving)

• Calories: 40–60 kcal

• Protein: 7–8g

• Carbs: 3–4g

• Fiber: 0g

• Fat: 1–3g (depending on yogurt choice)

This dip is low-calorie, high-protein, and free from artificial junk. Perfect for anyone watching their macros or transitioning into a healthier lifestyle.

🍽️ Ways to Enjoy This High-Protein Yogurt Dip

Here are a few tasty ideas to put it to good use:

✅ Use it as a veggie dip with cucumbers, bell peppers, or snap peas
✅ Spread it on sandwiches or wraps instead of mayo
✅ Serve it with sardine fish cakes, grilled chicken, or salmon
✅ Thin it with water or olive oil and turn it into a salad dressing
✅ Use it to top grain bowls, tacos, or roasted veggies

Why We Love This Recipe for Anti-Inflammatory Living

At The Relentlessly Empowered, we’re all about recipes that deliver maximum nourishment with minimal fuss. This one’s a keeper because:

• It’s gut-friendly, with probiotics and no inflammatory oils

• It’s budget-friendly, using affordable staple ingredients

• It’s meal prep-friendly, lasting in the fridge for up to 5 days

• It’s family-friendly, with flavor everyone will enjoy

And because it’s so versatile, it fits seamlessly into any meal plan — from high-protein low-carb to anti-inflammatory to Mediterranean-style eating.

Ready to Simplify Your Healthy Eating Routine?

If this recipe got you excited, you’ll love what we’ve created inside the 30-Day Anti-Inflammatory Meal Plan and Meal Plan Membership. You’ll get:

✨ Weekly done-for-you grocery lists
✨ Easy, flavorful recipes with full macros
✨ Gut-healing food swaps + snack options like this one
✨ A supportive community to cheer you on

5 Unexpected Cortisol Triggers You’re Probably Ignoring (But Shouldn’t)

We often think of stress as something loud—like an argument, a deadline, or a financial crisis. But the truth is, some of the biggest threats to your stress levels are quiet. They sneak into your daily routine, raising your cortisol levels without you even realizing it.

If you’ve been doing the “right things” for your wellness and still feel anxious, fatigued, bloated, or wired-but-tired… these 5 unexpected cortisol triggers might be the culprits.

☕ 1. That Afternoon Extra Coffee

We love a good pick-me-up, but here’s the deal: caffeine has a 5–6 hour half-life, meaning your 2 p.m. cup is still in your system well into the evening.

Why it matters:
Caffeine spikes cortisol, which can interfere with sleep, blood sugar, and your ability to truly relax. Over time, this adds up to chronic stress—even if you don’t feel it right away.

Cortisol-Smart Swap:
Try matcha, chicory coffee, or herbal adaptogenic teas in the afternoon. And aim to cut caffeine after 12 p.m. if you’re feeling wired at bedtime.

🧁 2. Food Sensitivities (Even Mild Ones!)

You might think, “I’m eating healthy!”—but even nutritious foods can be problematic if your body doesn’t tolerate them well.

Why it matters:
Mild intolerances to gluten, dairy, or even eggs can trigger inflammatory responses, which raise cortisol over time. You may not break out in hives, but if you feel bloated, sluggish, or foggy after eating certain foods—it’s worth paying attention.

Cortisol-Smart Tip:
Try an elimination approach or keep a food + mood diary to track how your body reacts. Prioritize anti-inflammatory, gut-friendly meals from our 30-Day Meal Plan to support healing.

📱 3. Social Media Scrolling

Endless scrolling may seem harmless—or even relaxing. But your brain thinks otherwise.

Why it matters:
The dopamine rollercoaster of likes, comparison, bad news, and overstimulation keeps your stress system in “alert mode.” That constant input drains your focus and raises baseline cortisol levels.

Cortisol-Smart Strategy:
Set phone-free boundaries (especially after dinner), use “do not disturb” at night, and curate your feed to feel more inspiring than draining.

💧 4. Dehydration

Did you know that just 1–2% dehydration can raise cortisol levels?

Why it matters:
Most people walk around chronically dehydrated, which adds stress to the body—even if you don’t feel “thirsty.” Fatigue, cravings, and brain fog are all signs your hydration might be off.

Cortisol-Smart Hydration Habits:
Start your morning with 16 oz of water before coffee. Add a pinch of sea salt or an electrolyte boost mid-day to keep cells nourished and stress responses in check.

💡 5. Artificial Light Exposure

That overhead light or phone scroll at bedtime? It’s messing with more than your melatonin—it’s disrupting your cortisol, too.

Why it matters:
Blue light suppresses melatonin and delays cortisol’s natural decline, keeping you wired at night and tired in the morning.

Cortisol-Smart Light Hygiene:
🔹 Use warm-toned lighting after sunset
🔹 Turn off screens 1 hour before bed
🔹 Consider blue light-blocking glasses or apps
🔹 Get natural morning light within 30 minutes of waking for circadian reset

Final Thoughts:

It’s time to give yourself grace—you're not “lazy” or “unmotivated.” Your body might just be overstimulated from everyday triggers you’ve been taught to ignore.

Let this Monday be your mindset shift:
💬 Healing isn’t just about doing more—it’s about noticing what needs to be released.

Start small. Be curious. And above all—be kind to yourself.

Ready to rebalance your cortisol and create a lifestyle that feels safe to your body?

🌿 Download the 30-Day Anti-Inflammatory Meal Plan for food that heals, not harms
💧 Join the Simplify Healthy Eating Membership for daily wellness tools
🧠 Explore our mindset journals to release stress from the inside out

➡️ TheRelentlesslyEmpowered.com
➡️ Follow @michelle11leslie for more stress-reducing tips

🌞 Fitness Friday: Morning Mobility Flow to Start Your Day Grounded + Energized

Your day doesn’t need to start with chaos. Start it with calm movement, clarity, and connection to your body instead.

This 7-move Morning Mobility Flow will wake up stiff muscles, release tension, and center your mind before you take on the day. Flow through each move for 30–60 seconds and repeat 2–3 rounds.

Morning Mobility Flow

Let’s walk through it together 👇🏽

🧘🏽‍♀️ The Morning Mobility Moves:

1. Child’s Pose to Cat-Cow Flow
👉 Start in child’s pose (knees wide, forehead down), then shift to hands and knees.
👉 Flow between arching your back (cow) and rounding your spine (cat) to mobilize your spine and relieve tension.

2. World’s Greatest Stretch
👉 Step one foot forward into a deep lunge, place opposite hand on the ground, and twist your torso toward the front knee, reaching the top arm to the sky.
✅ Opens hips, thoracic spine, and hamstrings.

3. Downward Dog to Cobra Flow
👉 Push back into Downward Dog (hips up, heels reaching toward floor).
👉 Then flow forward into Cobra (chest lifted, hips down, shoulders relaxed).
✅ Stretches spine, calves, hamstrings, and strengthens the back.

4. 90/90 Hip Stretch
👉 Sit with one leg in front bent at 90°, and the other behind you at 90°.
👉 Lean forward gently over the front shin.
✅ Loosens up deep hip muscles and improves mobility.

5. Seated Forward Fold with Deep Breathing
👉 Sit with legs extended, hinge forward at the hips and breathe deeply into your belly.
✅ Releases tight hamstrings and calms the nervous system.

6. Neck Rolls + Shoulder Circles
👉 Slowly roll your neck in gentle circles; follow with large, slow shoulder circles.
✅ Relieves neck and shoulder tension—especially helpful if you sleep tight or sit a lot.

7. Standing Side Stretch + Spinal Twist
👉 Stand tall, reach one arm overhead and lean to the side.
👉 Then twist gently from the waist, arms open wide.
✅ Lengthens side body and improves spinal mobility.

🧠 Tip: Inhale through your nose and exhale slowly through your mouth the whole time—this helps reset your nervous system and sets a peaceful tone for your day.

🌱 Movement is powerful... but it’s only part of the story.

If you’re not pairing your mindful movement with intentional nutrition, you’re missing the full wellness picture.

That’s why we created:
🥗 The 30-Day Anti-Inflammatory Meal Plan – delicious recipes that heal from within.
🥗 The Simplify Healthy Eating Membership – ongoing support and monthly plans to make clean eating easy and sustainable.

🛑 Ditch the guesswork.
✅ Start your day strong in every way—body, mind, and plate.

Thirsty Thursday: Bone Broth – A Gut-Healing Sip Worth Savoring

We’re switching it up this week! Instead of our usual fruity or protein-packed drink feature, today’s Thirsty Thursday spotlight is all about a warm, nourishing classic: bone broth.

This comforting, savory drink isn’t just for cold winter nights — it’s a powerful, healing beverage that can work wonders for your gut, joints, skin, and overall wellness. Whether you sip it straight from a mug or use it as the base for soups and stews, bone broth is the ultimate multitasking health elixir.

A graphic of a cup of bone broth listing the wellness benefits of drinking it daily.

Why Bone Broth Deserves a Spot in Your Wellness Routine

1. Rich in Collagen for Gut Lining Repair
Bone broth is a natural source of collagen, which helps strengthen and repair the gut lining. This is especially important for those dealing with digestive issues, bloating, or leaky gut.

2. Packed with Amino Acids that Reduce Inflammation
The amino acids glycine and proline found in bone broth are known to reduce inflammation, support tissue repair, and promote joint health.

3. Supports Healthy Gut Bacteria
A healthy gut microbiome is essential for digestion, immunity, and even mood regulation. Bone broth’s minerals and compounds help feed beneficial bacteria and keep your gut ecosystem balanced.

4. Easy to Digest & Absorb
Unlike some nutrient-dense foods that can be heavy on digestion, bone broth delivers vitamins, minerals, and protein in a form your body can easily absorb — perfect for when your system needs something gentle.

How to Enjoy Bone Broth

• Sip it warm between meals for a satisfying, savory pick-me-up.

• Use it as a cooking base for soups, stews, or sautéed veggies.

• Add herbs and spices for an extra flavor and health boost.

Pro Tip:

If you’re looking to make it a daily habit, prep a big batch at the start of the week and store it in the fridge for quick heating.

Bottom line: Bone broth is more than just comfort in a cup — it’s a nutrient-rich powerhouse that supports gut health, joint strength, and overall vitality.

Subscribe⬇️so you never miss when we post!

TRE Blog RSS

Smoothie of the Week: Mixed Berry Probiotic Smoothie

If you’re looking for a quick, delicious, and gut-friendly way to start your day, our Mixed Berry Probiotic Smoothie is the perfect choice! Packed with protein, probiotics, fiber, and antioxidants, this blend not only fuels your body but also supports digestion, boosts energy, and keeps you feeling full longer.

Smoothie Recipe: Mixed Berry Probiotic Smoothie

What’s Inside & Why It’s Good for You

1. ¾ cup plain Greek yogurt
Greek yogurt is loaded with probiotics — the healthy bacteria your gut needs for optimal digestion and immune function. It’s also rich in calcium for bone health and high in protein, which helps keep you satisfied and supports muscle repair.

2. ¾ cup frozen mixed berries
Berries like blueberries, strawberries, raspberries, and blackberries are packed with antioxidants that fight inflammation and support heart health. They’re also low in calories but high in vitamins like C and K, plus fiber to help keep your digestive system happy.

3. 1 scoop vanilla protein powder
Protein powder adds an extra boost of muscle-building fuel, making this smoothie perfect for post-workout recovery or a satisfying breakfast. It helps curb cravings and supports a steady energy release throughout the day.

4. 1 tablespoon flaxseed meal
Flaxseeds are a powerhouse of omega-3 fatty acids, fiber, and lignans (antioxidants that may help balance hormones). They support heart health, digestion, and even promote glowing skin.

How to Make It

1. Add Greek yogurt, frozen berries, protein powder, and flaxseed meal to a blender.

2. Pour in ½–1 cup of water or unsweetened almond milk, depending on your preferred thickness.

3. Blend until smooth, pour into a glass, and enjoy!

Why You’ll Love This Smoothie

• Gut Health Support – The probiotics in Greek yogurt help maintain a balanced gut microbiome.

• Anti-Inflammatory Power – Berries and flaxseed fight inflammation, which supports overall wellness.

• Balanced Nutrition – Protein, healthy fats, and fiber keep you satisfied for hours.

• Quick & Easy – Ready in under 5 minutes, making it perfect for busy mornings.

Pro Tip: For an extra antioxidant boost, toss in a handful of fresh spinach or a sprinkle of cinnamon before blending.

Subscribe ⬇️so you never miss when we post!

TRE Blog RSS

5 Common Adrenal Support Mistakes (and What to Do Instead)

Are you actually listening to your body—or just pushing through like it’s normal to feel drained all the time?

When your adrenals are stressed, your body starts whispering before it screams. But most people miss those whispers. As a health coach, I see the same five mistakes over and over again when it comes to adrenal health—and most of them come from people trying to feel better but going about it the wrong way.

Let’s unpack these mistakes and what you can do instead to support your body in a more sustainable way.

Mistake #1: Powering Through the 3PM Slump

That afternoon crash isn’t always about needing more caffeine—it’s often a red flag from your nervous system. When you keep pushing through with coffee or sugar, you override the signals your body is trying to send.

Try this instead: Take a short pause. A 10-minute break with your eyes closed, a breathwork session, or even a step outside can help you reset without overtaxing your adrenals.

Mistake #2: “Rewarding” Stress with Sugar, Alcohol, or Binge-Watching

It feels good in the moment—but these habits often end up making things worse. You might feel a quick hit of relief, but underneath, you’re feeding the very cycle that’s burning you out.

Try this instead: Build recovery rituals that actually restore you. Whether it’s journaling, stretching, reading, or calling a friend—choose habits that fuel your healing, not mask your symptoms.

Mistake #3: Ignoring Your Body’s Stress Signals

Those nagging headaches, poor sleep, mood swings, or gut issues aren’t random. They’re warning signs that your body is out of balance. The longer you ignore them, the louder they get.

Try this instead: Keep a simple stress journal. Track how you feel daily. Look for patterns. Noticing your body’s early signals gives you a chance to course-correct before full burnout sets in.

Mistake #4: Taking Random Supplements Without Testing or Research

Not every supplement is right for every body. What worked for your friend—or your favorite influencer—could actually make things worse for you if your body’s needs are different.

Try this instead: Get tested and talk to a professional. Knowing your unique hormone and stress patterns helps you build a supplement routine that’s actually supportive, not harmful.

Mistake #5: Going from Zero to 100 with Health Changes

You’re hyped and ready to turn your life around—so you overhaul your entire routine overnight. The problem? That kind of intensity can overwhelm your already-depleted system and lead to more exhaustion.

Try this instead: Start small. Focus on one or two habits at a time. Build momentum slowly. Consistency and sustainability matter way more than perfection.

Final Thoughts

You don’t need to fix everything overnight. But you do need to listen—to the fatigue, the cravings, the irritability, the brain fog. These are all signals that your body is asking for support.

Small shifts, intentional habits, and a willingness to tune in are how you start truly healing.

✨ Looking for more tools to support your energy and emotional balance?
Visit TheRelentlesslyEmpowered.com to explore meal plans, mindset tools, and faith-based resources for whole-body wellness.

TRE Blog RSS

Tasty Tuesday: Easy Baked Sardine Fish Cakes That Nourish and Satisfy

Looking for a quick, protein-packed dinner that supports heart health, brain function, and gut wellness? These Easy Baked Sardine Fish Cakes are about to be your new go-to!

They're crispy on the outside, tender on the inside, and loaded with anti-inflammatory ingredients that don’t just taste good—they do good for your body. Whether you're trying to clean up your diet, support your metabolism, or simply eat more whole foods, this Tasty Tuesday recipe checks all the boxes.

Let’s break it down.

Recipe: Easy Baked Sardine Fish Cakes

🐟 Why Sardines Deserve a Spot on Your Plate

Sardines are one of the most underrated superfoods in the sea. These tiny fish are:

• Packed with omega-3 fatty acids, which support brain function, reduce inflammation, and protect your heart

• High in calcium, thanks to their soft, edible bones—great for bone health and muscle function

• Rich in protein, helping you stay full longer and support lean muscle

• Low on the food chain, meaning they contain fewer toxins and heavy metals than larger fish like tuna

Sardines are also shelf-stable, affordable, and sustainably sourced. That’s a triple win.

🥚 The Power of Eggs

Eggs are not only a binder in this recipe—they're a nutritional powerhouse:

• High-quality complete protein, supporting muscle repair and hormone production

• Contain choline, a nutrient essential for brain health and metabolism

• Rich in vitamins B12, D, and selenium—all crucial for immunity and energy

Plus, they help the fish cakes hold their shape without needing any heavy fillers.

🧅 Green Onions for Flavor + Detox Support

These flavorful greens add more than just a punch of freshness. Green onions:

• Are rich in antioxidants, especially quercetin, which helps fight inflammation

• Contain sulfur compounds that support liver detoxification

• Aid digestion with their natural prebiotic fiber

🥄 Dijon Mustard + Old Bay: Flavor and Function

• Dijon mustard brings bold flavor without added sugar or artificial junk. It’s also made with turmeric, which has anti-inflammatory properties.

• Old Bay or seafood seasoning blends contain spices like celery seed and paprika that may support digestion and blood circulation.

🍞 Let’s Talk Panko Breadcrumbs

While traditional breadcrumbs can be heavy, panko is lighter and crispier. Used in moderation, they give the cakes texture without making them soggy. If you're gluten-free, feel free to swap in almond flour or gluten-free panko.

🧠 Nutritional Snapshot (Per Serving):

• Calories: 200–220 kcal

• Protein: 17–19g

• Carbs: 6–8g

• Fat: 12–14g

• Fiber: 1g

This meal is macro-balanced, meaning it has protein, healthy fats, and complex carbs in just the right ratio to keep you satisfied and energized.

🧑‍🍳 Pro Tips for the Perfect Fish Cake

✅ Don’t skip the resting time—letting the mixture sit helps the panko absorb moisture and improves texture.
✅ Spray with olive oil before baking for that crispy, golden finish.
✅ Serve with a squeeze of lemon, a dollop of Greek yogurt, or a simple side salad for a full meal.

Why This Recipe Works for Anti-Inflammatory Living

At The Relentlessly Empowered, we love recipes that are:

• Easy to prep

• Rich in anti-inflammatory nutrients

• Family-friendly and flavorful

• Budget-conscious

These fish cakes support everything from gut health to brain clarity to heart wellness—and they’re free from white flour, added sugar, or inflammatory oils.

Ready to Simplify Healthy Eating?

If you loved this recipe, there’s so much more where that came from. Our 30-Day Anti-Inflammatory Meal Plan and Meal Plan Membership make clean eating simple with done-for-you grocery lists, step-by-step recipes, and full nutrition breakdowns.

✨ Heal your gut. Boost your energy. Save money on takeout.
Grab your plan and join a wellness community that actually gets it.

Quick View

30-Day Anti-Inflammatory Meal Plan

$37.00

👉🏽 Yes! I Want the 30-Day Plan!