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.

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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.

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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.

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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.

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Why Sleep Is Your #1 Cortisol Reset Button (and How to Master It)

When we think of stress relief, we often reach for surface-level solutions—smoothie bowls, supplements, or yoga classes. But sometimes the most powerful wellness upgrade is the simplest one—SLEEP.

Sleep isn’t just about feeling rested. It’s your body’s built-in reset button—especially when it comes to regulating cortisol, your primary stress hormone.

If you’ve been stuck in survival mode, waking up groggy, feeling foggy by 3 p.m., and battling cravings or burnout, your sleep hygiene might be sabotaging your healing.

Let’s break it down…

🧠 What Just One Night of Poor Sleep Can Do:

• 🔺 Increase cortisol by 37–45%

• 🍩 Boost hunger hormones (hello, cravings) by 24%

• 💉 Reduce insulin sensitivity, making blood sugar swings more likely

• 🧩 Impairs cognitive function (decision fatigue is real!)

• 💥 Decrease willpower, making healthy choices harder

When your sleep is off, your whole system suffers. And the kicker? Cortisol and sleep have a two-way relationship:
➡️ High cortisol disrupts sleep
➡️ Poor sleep raises cortisol

Breaking this cycle requires intentional evening habits—not just wishful thinking.

🌙 Your Cortisol-Friendly Evening Routine

These tips may seem small, but together they can transform your sleep quality, reduce stress, and help you show up as your best self:

• ⏰ Set a consistent bedtime (yes, even on weekends!)

• 💡 Dim lights 2 hours before bed to cue melatonin production

• 🍽️ Stop eating 3 hours before bed to let digestion rest

• 📵 Create a tech-free zone 60 minutes before sleep to reduce stimulation

• 🌡️ Cool your bedroom to 65–68°F (18–20°C) for optimal rest

• 🛑 Use blackout curtains or an eye mask to block melatonin disruptors

• 🤸🏾‍♀️ Do 5–10 minutes of gentle stretching or deep breathing to transition out of “go mode”

💡 Why This Matters for Women on a Healing Journey

If you're navigating hormone imbalances, recovering from burnout, or just trying to feel like you again, sleep is one of the most underrated healing tools you have access to—for free.

No supplement, workout, or detox can replace what quality sleep does for your adrenal health, mental clarity, and emotional regulation.

This week, challenge yourself to make sleep sacred. Protect your peace. Prioritize your evening rhythm. And most of all—give yourself permission to rest deeply.

Need support creating a lifestyle that nourishes your body from the inside out?

✔️ Grab the 30-Day Anti-Inflammatory Meal Plan to fuel your sleep + recovery
✔️ Join the Simplify Healthy Eating Membership for recipes and guidance that honor your healing season
✔️ Check out our Faith + Mindset Journals to help you reset mentally and spiritually

➡️ Start your healing journey today at TheRelentlesslyEmpowered.com
➡️ Follow @michelle11leslie on IG for daily tools and encouragement

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🔥 Fitness Friday: Total-Body Strength in Just 15 Minutes! 💪🏽

If you’ve only got 15 minutes, but still want to feel strong, sculpted, and energized—this one’s for you.

This Dumbbell EMOM (Every Minute on the Minute) is all about efficient strength training that boosts your metabolism and tones your entire body. Here's how it works ⬇️

🕐 How It Works:

Each minute, you’ll perform a specific number of reps for one movement. Once you're done, use the rest of that minute to recover before starting the next move.
Complete all 5 exercises, then repeat the circuit 3x for 15 total minutes.

15-Minute Dumbbell EMOM

🔥 The Moves (and how to do them right):

0–1 MIN: Dumbbell Squats (12–15 reps)
👉 Stand tall, dumbbells at sides or shoulders.
👉 Sit back into your hips, lowering until thighs are parallel to the ground.
👉 Press through your heels to stand.
✅ Focus: Glutes, quads, core.

1–2 MIN: Bent-Over Rows (10–12 reps)
👉 Hinge forward with dumbbells hanging under your shoulders.
👉 Pull weights toward your waist, squeezing shoulder blades together.
✅ Focus: Back, biceps, posture strength.

2–3 MIN: Push Press (10 reps)
👉 Dumbbells at shoulders, slight knee bend.
👉 Drive through your legs to press weights overhead.
✅ Focus: Shoulders, arms, explosive power.

3–4 MIN: Alternating Reverse Lunges (12 reps total)
👉 Step one leg back, drop into a lunge.
👉 Push through the front heel to return to standing, alternate sides.
✅ Focus: Legs, glutes, balance, core.

4–5 MIN: Dumbbell Deadlifts (12 reps)
👉 Hinge at your hips, lowering dumbbells along your thighs.
👉 Keep a flat back, squeeze glutes to rise.
✅ Focus: Hamstrings, glutes, lower back.

💡 Tip: Choose weights that allow you to finish each set in about 40 seconds—leaving 20 seconds to recover and reset.

🧠 Real Talk:

You can’t out-train poor nutrition.
All the reps in the world won’t hit the same if your meals aren’t fueling your recovery, strength, and energy.

That’s why we created:
🍽️ The 30-Day Anti-Inflammatory Meal Plan
🍽️ The Simplify Healthy Eating Meal Plan Membership

These aren’t “quick fixes.” They’re sustainable tools designed to help you heal, fuel, and thrive—while saving money and time at the grocery store.

💥 Your Wellness = Movement + Mindful Eating

You're doing the work in the gym. Now let's match that energy in the kitchen.

Smoothie of the Week: Mixed Berry Probiotic Smoothie – Your Gut-Loving, Immune-Boosting Morning Hero

Looking for a quick, delicious way to boost your gut health, balance your hormones, and stay full until lunch?
This week’s Smoothie of the Week is not just pretty—it’s powerful.

Meet the Mixed Berry Probiotic Smoothie—a creamy, fruity, protein-packed blend that supports digestion, improves energy, and fuels your body with anti-inflammatory goodness.

Let’s break down the ingredients and why this smoothie deserves a regular spot in your rotation.

🥣 Mixed Berry Probiotic Smoothie Recipe

Ingredients

• ¾ cup frozen mixed berries

• ¾ cup plain Greek yogurt (unsweetened)

• 1 scoop vanilla protein powder

• 1 tbsp flaxseed meal

Smoothie Recipe: Mixed Berry Probiotic Smoothie

🌟 Ingredient Benefits

🍓 Mixed Berries (Blueberries, Strawberries, Raspberries)

• Rich in antioxidants like anthocyanins that protect cells from oxidative stress

• Naturally anti-inflammatory, which helps reduce bloating and inflammation

• A great source of fiber, which feeds good gut bacteria and improves digestion

🍦 Plain Greek Yogurt

• Loaded with probiotics to support gut health and improve immune function

• High in protein, which stabilizes blood sugar and supports muscle repair

• Contains calcium and B12 for bone and brain health

💪 Vanilla Protein Powder

• Helps you meet your daily protein needs for hormone balance and muscle recovery

• Reduces hunger and cravings by stabilizing blood sugar

• Choose a clean, low-sugar option for optimal results

🌾 Flaxseed Meal

• A powerful plant-based source of omega-3s (ALA), which support heart and brain health

• Rich in lignans, which can help balance estrogen levels

• Excellent source of soluble and insoluble fiber, aiding digestion and promoting regularity

🔥 Why This Smoothie Works

This blend is a triple threat:
✅ It nourishes your gut microbiome with live cultures and fiber
✅ It fights inflammation with antioxidant-rich berries and flax
✅ It keeps you full and focused with the perfect protein–fiber–fat combo

Whether you're breaking your fast, recovering from a workout, or need a midday blood sugar-friendly snack—this smoothie does it all.

🧠 Bonus Tip: Want to Boost It Even More?

Add any of the following to customize your smoothie based on your goals:

• 🥬 Handful of spinach for extra magnesium and folate

• 🥥 MCT oil for brain and energy support

• 🧂 Pinch of pink salt for adrenal support and hydration

💬 Final Thoughts

Healthy eating doesn’t have to be complicated—or bland.
When you simplify with nutrient-packed smoothies like this one, you’re giving your body exactly what it needs to heal, energize, and thrive.

💡 Keep this recipe saved, and tag us when you make it!
Want more gut-loving, anti-inflammatory recipes like this? We’ve got you covered.

🔗 Next Steps to Level Up Your Wellness:

✅ Grab our 30-Day Anti-Inflammatory Meal Plan for more smoothies, snacks, and healing meals
✅ Join the Simplify Healthy Eating Membership to get weekly recipes and coaching
✅ Follow @michelle11leslie for new Smoothie of the Week drops, nutrition tips, and motivation

Grounding: The Earth’s Free Healing Power Your Wellness Routine Might Be Missing

In a world filled with supplements, screens, and artificial everything, it’s easy to forget that some of the most powerful wellness tools are completely free—like the ground beneath your feet.

If you’ve ever felt calmer, more focused, or even lighter after walking barefoot on the beach or sitting in the grass, you’ve experienced grounding—also known as earthing—in action.

Let’s break down what grounding really is, why it works, and how you can use it to elevate your physical, emotional, and spiritual wellness.

🌱 What Is Grounding?

Grounding is the practice of directly connecting your body to the Earth’s natural electric charge—usually by walking barefoot on natural surfaces like grass, sand, or soil. It can also be achieved using grounding tools indoors when outdoor access is limited.

This isn’t woo-woo—it’s electrical biology.

🔬 The Science Behind Grounding

The surface of the Earth is rich in free electrons—tiny charged particles that flow into your body when you come into contact with the ground. These electrons act like natural antioxidants, neutralizing free radicals in the body, calming the nervous system, and reducing inflammation.

In fact, grounding has been shown in studies to:

• Lower cortisol levels

• Improve HRV (heart rate variability)

• Support immune function

• Reduce delayed-onset muscle soreness (DOMS) after intense workouts

💪 5 Powerful Benefits of Grounding

1. Reduces Inflammation
   Research shows just 30 minutes of grounding can reduce inflammation markers in the body.

2. Improves Sleep Quality
   Grounding helps regulate your cortisol-melatonin cycle, leading to deeper, more restorative sleep.

3. Decreases Stress & Anxiety
   Direct contact with the Earth has been shown to shift the nervous system from sympathetic (fight or flight) to parasympathetic (rest and digest) mode.

4. Accelerates Recovery
   Athletes use grounding to recover faster, reduce muscle soreness, and speed up healing post-exercise.

5. Supports Heart Health
   Grounding improves blood viscosity, circulation, and heart rate variability—important indicators of cardiovascular health.

🌎 How to Practice Grounding Daily

You don’t need to live near a beach to reap the benefits. Try incorporating one or more of these simple grounding techniques into your daily routine:

✅ Walk barefoot on grass, soil, sand, or even concrete for 15–30 minutes
✅ Swim in natural bodies of water like oceans or lakes
✅ Garden with bare hands in the soil
✅ Sit or lie directly on the ground while meditating or journaling
✅ Use grounding mats or sheets if you’re in a high-rise or have limited outdoor access

💬 Final Thoughts:

The Earth was designed to heal you—don’t forget to touch it.
Grounding is one of the simplest ways to restore balance in your nervous system, reduce stress naturally, and reconnect with the healing rhythms of nature.

Let this Wellness Wednesday be your reminder:
🦶 Kick off your shoes.
🌿 Feel the Earth beneath you.
🧘‍♀️ And let your healing begin—one barefoot step at a time.

Want More Simple, Powerful Wellness Tools?

🌱 Download the 30-Day Anti-Inflammatory Meal Plan for gut-healing, hormone-balancing recipes
🧘‍♀️ Grab the New Beginnings Mindset Journal to pair spiritual grounding with physical grounding
🌊 Join our Simplify Healthy Eating Membership to build a lifestyle that supports healing from the inside out

➡️ Visit TheRelentlesslyEmpowered.com
➡️ Follow @michelle11leslie for more science-backed, faith-rooted wellness tips

📚 References:

1. Chevalier, G., Sinatra, S. T., Oschman, J. L., Delany, R. M. (2013). Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons. Journal of Environmental and Public Health.
   https://doi.org/10.1155/2012/291541

2. Brown, D., Chevalier, G., & Hill, M. (2010). Pilot study on the effect of grounding on delayed-onset muscle soreness. The Journal of Alternative and Complementary Medicine, 16(3), 265-273.
   https://doi.org/10.1089/acm.2009.0399

3. Ghaly, M., & Teplitz, D. (2004). The biologic effects of grounding the human body during sleep as measured by cortisol levels and subjective reporting of sleep, pain, and stress. Journal of Alternative and Complementary Medicine, 10(5), 767-776.

The Gut-Brain Connection Explained: Why Your Belly Might Be Controlling Your Mood

Have you ever had a “gut feeling” about something? Or noticed that when you're anxious, your stomach feels tight or upset? That’s no coincidence.

Science is now confirming what many of us have sensed all along — your gut and your brain are in constant communication. This powerful relationship is known as the gut-brain connection, and it's one of the most overlooked keys to better mental and physical health.

Let’s break it down.

Your Gut and Brain Are Always Talking

Your digestive system isn’t just about breaking down food. It's actually home to its own complex neural network, often referred to as the enteric nervous system — or what many experts call your second brain.

This system is deeply wired into your central nervous system. That means what’s happening in your gut can directly impact how you think, feel, and function day to day. This connection is called the gut-brain axis — and it runs both ways.

Translation: What’s going on in your belly affects your brain—and vice versa.

90% of Your Serotonin Is Made in Your Gut

You’ve heard of serotonin, right? It’s the “feel-good” hormone that helps regulate your mood, sleep, and overall sense of well-being.

Here’s the kicker: about 90% of your serotonin is produced in your gut, not your brain.

That means if your gut is inflamed, imbalanced, or overwhelmed by processed foods, stress, or antibiotics, it can literally change how you feel mentally and emotionally. Poor gut health = low serotonin = low mood.

Symptoms of Poor Gut Health on the Mind

When your gut is struggling, your brain often pays the price. Here’s what that can look like:

• Mood swings that seem to come out of nowhere

• Anxiety that’s hard to calm

• Trouble concentrating or brain fog

• Feeling “off” even when nothing’s wrong externally

These aren’t just mental health issues — they may be gut health symptoms in disguise.

When Your Gut Thrives, So Does Your Mind

The flip side? When your gut is healthy and happy, your brain benefits too.

✔️ You think more clearly
✔️ You feel more emotionally balanced
✔️ You sleep better
✔️ You respond to stress more calmly

It’s all connected.

Taking care of your gut means you're also caring for your mental clarity, emotional health, and even your hormonal balance. That’s the power of the gut-brain axis in action.

Your Second Brain Is in Your Belly

This might blow your mind: your gut has its own nervous system — the enteric nervous system — which can function independently of the brain in your head.

It’s like a mini brain working around the clock to:

• Regulate digestion

• Manage immune responses

• Send signals to your central nervous system

• Balance hormones and neurotransmitters

So when people say “listen to your gut,” they’re not just being poetic—they’re being scientifically accurate.

What Can You Do to Support a Healthy Gut-Brain Connection?

Here are a few powerful ways to support your gut (and by extension, your brain):

✨ Eat more fermented foods like sauerkraut, kimchi, kefir, and yogurt
✨ Prioritize prebiotic fiber from foods like garlic, onions, bananas, and oats
✨ Limit processed foods and refined sugar
✨ Manage stress with tools like journaling, prayer, deep breathing, and gentle movement
✨ Stay hydrated and get good sleep
✨ Consider a high-quality probiotic or anti-inflammatory meal plan

Final Thoughts: Your Gut Deserves More Credit

Your digestive system is so much more than a food processor—it’s a vital part of your mental health, emotional regulation, and overall wellness.

Want to feel clearer, calmer, and more connected? Start with your gut.

Let’s Get You Started on the Right Track…

💡 Grab the 30-Day Anti-Inflammatory Meal Plan — designed to reset your gut, reduce inflammation, and improve mood, energy, and digestion.
💡 Or check out the Simplify Healthy Eating Membership for done-for-you weekly plans and accountability.

Remember:
A healthy gut = a healthier mind.
And when your gut thrives, so do YOU.

References

1. Carabotti, M., et al. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/

2. Gershon, M. D. (1998). The Second Brain: A Groundbreaking New Understanding of Nervous Disorders of the Stomach and Intestine. HarperCollins.

3. Clarke, G., et al. (2012). The microbiome-gut-brain axis during early life regulates the hippocampal serotonergic system in a sex-dependent manner. Molecular Psychiatry. https://www.nature.com/articles/mp2012105

4. Sudo, N., et al. (2004). Postnatal microbial colonization programs the hypothalamic-pituitary-adrenal system for stress response in mice. Journal of Physiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1664920/

5. Mayer, E. A., et al. (2015). Gut/brain axis and the microbiota. Journal of Clinical Investigation. https://www.jci.org/articles/view/76304

6. Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience. https://www.nature.com/articles/nrn3346

3 Hidden Habits That Are Secretly Sabotaging Your Stress Levels (and What to Do Instead)

Let’s be real—most of us are doing “all the right things” to manage stress: working out, eating clean, pouring a glass of wine to unwind. But what if I told you some of those exact habits could be backfiring—and making your stress levels worse?

Welcome to your Monday Mindset reset. If you're struggling with anxiety, burnout, or that constant feeling of being on edge, it might be time to check in with your cortisol—the stress hormone that plays a huge role in how we feel physically, emotionally, and mentally.

Here are 3 sneaky things that might be stressing you out more than you realize—and what to do instead to support your healing journey.

1. Using Intense Exercise to Relieve Stress (When You're Already Stressed)

We’ve all heard that exercise is a great stress reliever—and it can be. But if your body is already under chronic stress, high-intensity interval training (HIIT), boot camps, or heavy lifting could be doing more harm than good.

Why? Because intense workouts spike cortisol. And when your cortisol is already elevated from emotional or physical stress, stacking a tough workout on top of that can lead to fatigue, poor sleep, and burnout.

Mindful Movement Solution:
Swap HIIT for healing movement. Think:
✅ Walking outdoors
✅ Gentle yoga or Pilates
✅ Swimming or mobility flows

These types of movement regulate your nervous system and support recovery rather than fight against it.

2. Skipping Meals or Going Super Low-Carb While Stressed

If you’ve ever skipped a meal or gone keto to “stay lean” while juggling a busy schedule, your body might be paying the price.

When you’re under stress, skipping meals or going low-carb creates a double cortisol spike. Your body sees fasting and low-carb eating as additional threats—fueling the “fight or flight” response and throwing your hormones out of whack.

Balanced Fuel Solution:
Aim for regular meals with balanced macros, especially moderate complex carbs (like sweet potatoes, oats, or quinoa) that help calm the nervous system. Your stressed-out body needs nourishment—not restriction.

3. Using Alcohol to “Unwind” at Night

We get it—after a long day, that glass of wine feels like self-care. But here’s the truth: alcohol initially relaxes the body but disrupts deep sleep, worsens anxiety the next day, and triggers a rebound cortisol spike during the night when it’s metabolized.

Restorative Alternatives:
✨ Sip on magnesium-rich herbal teas (like chamomile or lemon balm)
✨ Do 5–10 minutes of gentle stretching or deep breathing
✨ Take an Epsom salt bath to decompress naturally

These habits lower cortisol gently—no rebound crash.

Final Thoughts: Mindset Matters for Hormone Health

The key to managing stress isn’t doing more, it’s doing what’s right for your body. When you honor your nervous system and stop pushing through overwhelm, you create space for healing.

Let this Monday be the beginning of a new mindset:
💬 Rest is productive.
💬 Gentle is powerful.
💬 Fuel is healing.

Ready to support your body and mind on a deeper level?

Download our 30-Day Anti-Inflammatory Meal Plan or join the Simplify Healthy Eating Membership to get expert-designed support that helps regulate cortisol, reduce inflammation, and promote healing from the inside out.

➡️ Join us for a FREE 5-Day Mindset Challenge
➡️ Follow @michelle11leslie on Instagram for daily wellness tips

📣 Fitness Friday: Let’s Talk Cardio Intervals! 🏃🏽‍♀️🚴🏽‍♂️

Want to torch calories, boost your heart health, and increase energy—all in under 25 minutes? Say less. Here's how to crush your cardio using a treadmill or stationary bike:

🔥 STEP 1: WARM-UP (3–5 min)
Start with a light walk or slow pedal to ease your body in and get that heart rate up gradually. Think of this as setting the tone—not sprinting out the gate.

⚡ STEP 2: MAIN WORKOUT (12–15 min)
Alternate between 3 one-minute rounds:

• 1 min Moderate Pace (RPE 5/10)

• 1 min All-Out Effort (RPE 8/10)

• 1 min Easy Recovery (RPE 3–4/10)
  Repeat this block 4–5 times for major cardio benefits!

💆🏽‍♀️ STEP 3: COOL DOWN (2–3 min)
Wrap it up with light movement and deep breathing to calm your system and kickstart recovery.

💡Pro Tip: Cardio alone won't cut it. Pairing movement with the right nutrition is where the real magic happens! Our 30-Day Anti-Inflammatory Meal Plan and the Simplify Healthy Eating Meal Plan Membership give you everything you need to support your goals—from the inside out.

🍽️ Ready to fuel your workouts and your life?
⬆️Grab your plan and join the wellness wave today!

🫐 Smoothie of the Week: Brain Boosting Blueberry Power Glow Smoothie

Need a brain boost and a beauty boost? This week’s smoothie is doing double duty! The Blueberry Power Glow Smoothie is your go-to blend for sharper focus, glowing skin, and sustained energy—made with ingredients that fuel both mind and body.

Whether you’re powering through meetings, chasing goals, or healing from burnout, this purple powerhouse is here to help you show up clear-headed and radiant.

Recipe: Brain Boosting Blueberry Power Glow Smoothie

🧠 What’s in This Glow-Up in a Glass?

Each sip of this smoothie is packed with brain-loving, skin-nourishing ingredients to keep your body and your mindset aligned.

• ½ cup frozen blueberries – Blueberries are rich in anthocyanins and antioxidants that protect brain cells, fight inflammation, and support healthy aging.

• ½ frozen banana – A creamy texture and natural sweetness, plus potassium to support nervous system function.

• 1 tbsp ground flaxseeds – Loaded with omega-3 fatty acids and fiber to support hormone balance, brain health, and gut function.

• 1 tbsp almond butter – A healthy fat that fuels mental clarity and helps regulate blood sugar.

• 1 scoop vanilla protein powder – Keeps you satisfied and supports lean muscle and metabolism.

• 1 cup unsweetened almond milk – A light, dairy-free base rich in vitamin E for skin and immune health.

• A handful of spinach – A gentle green packed with iron, folate, and chlorophyll to support cognitive function and detoxification.

✨ Why It Works

This smoothie is perfect if you’re:

✔️ Feeling mentally foggy or fatigued
✔️ Looking for a clean, anti-inflammatory breakfast option
✔️ Focused on hormone balance, skin clarity, or brain function
✔️ Trying to boost energy without caffeine crashes

It’s creamy, clean, and bursting with flavor—with no refined sugar or dairy in sight. Just real ingredients with real benefits.

🔧 Need a Plan to Stay Consistent?

At TheRelentlesslyEmpowered.com, we know it’s not always easy to make healthy choices every day—especially when life gets loud. That’s why we created tools to help you stay grounded in your goals:

💥 FREE 5-Day Building A Relentless Mindset Challenge
🥗 FREE 3-Day Anti-Inflammatory Meal Plan
📅 Meal Plan Memberships & Wellness Guides

Whether you’re just getting started or ready to go deeper, our resources are here to support your journey—physically, mentally, and spiritually.

🧃 Smart Swaps & Customizations

Want to switch it up?

• Sub spinach for kale if you want a slightly stronger green taste.

• No almond butter? Try cashew butter or sunflower seed butter.

• Add a scoop of collagen for extra glow support.

• Feeling bloated? Add a pinch of ginger for gut relief.

💬 Let’s Glow Together

Tried it and loved it? Drop a 💜 in the comments or tag @michelle11leslie on Instagram and show us your smoothie moment. And if you’re ready for even more feel-good fuel, check out our wellness store and free challenges to help you simplify healthy eating—without restriction or overwhelm.

💭 Wellness Wednesday: Why Your Stress Perception Matters More Than You Think

Most of us are taught that stress is the enemy. But what if the real issue isn’t just how much stress you’re under… but how you perceive it?

That simple shift in perspective can literally change how your body responds—down to your hormones, immunity, and healing ability.

Let’s talk about it.

🧠 Your Thoughts Create Your Body’s Stress Chemistry

Stress is unavoidable. Life is going to life. But the way you interpret stress directly affects how your nervous system, hormones, and brain respond.

“Is this stress happening to me… or for me?”

When you believe stress is harmful or overwhelming, your body kicks into full survival mode:

🚨 Increased cortisol
🚨 Elevated inflammation
🚨 Higher heart rate
🚨 Lowered immunity

But when you view stress as a challenge you’re capable of rising to (not a threat to escape), your body adapts in a completely different way:

✅ Healthier hormone balance
✅ Better focus and resilience
✅ Faster recovery
✅ Improved coping skills

🔁 Reframing Stress Is a Superpower

Every day, you have the opportunity to change your stress story:

From “I’m overwhelmed”
→ to “I’m being stretched, not broken.”

From “This is too much”
→ to “I can take one step at a time.”

From “I’m not doing enough”
→ to “I’m doing what I can with what I have.”

These aren’t just affirmations—they’re neurological rewrites. Your brain and body follow the stories you repeat the most.

💛 You Can’t Always Eliminate Stress—But You Can Empower Your Response

It all starts with perception.

And when your thoughts align with compassion, clarity, and confidence… your body follows.

🌿 Want Support Changing Your Stress Response?

That’s exactly what The Relentlessly Empowered was built for.

Here’s how to get started:

🧠 FREE 5-Day Relentless Mindset Challenge
→ Learn to shift your stress lens, one thought at a time.

🥗 FREE 3-Day Anti-Inflammatory Meal Plan
→ Calm stress from the inside out with foods that support your hormones and nervous system.

🛍️ Visit Our Store
→ Explore wellness tools like the New Beginnings Mindset Journal, the full 30-Day Anti-Inflammatory Meal Plan, and our Simplify Healthy Eating Membership—all designed to help you feel empowered, not overwhelmed.

➡️ Tap in now. You don’t have to be stress-free to feel well—you just need to be mindset-ready.

💬 Today’s Wellness Prompt:

👉🏽 What story are you telling yourself about stress right now?
Drop a quote or affirmation in the comments that helps reframe your perspective.

🍋 Simple Oven-Roasted Chicken: The Foundation of Anti-Inflammatory Eating

When it comes to building a wellness routine that actually sticks, simplicity is power. That’s exactly why this Simple Oven-Roasted Chicken is a go-to in our 30-Day Anti-Inflammatory Meal Plan—because it’s easy to make, full of flavor, and built with ingredients that support your body’s healing process.

Recipe: Simple Oven-Roasted Chicken

Whether you’re meal prepping for the week or making Sunday dinner, this recipe is a delicious way to stay aligned with your health goals. Here’s a look at why each ingredient serves your body well:

🧂 Ingredient Benefits Breakdown

🍗 1 Whole Chicken (4–5 Pounds)

Whole chicken is a budget-friendly and nutrient-dense source of:

• High-quality protein (38–42g per serving) for muscle repair, metabolism support, and satiety

• B vitamins (especially B6 and niacin) that support energy production and brain function

• Collagen and amino acids found in the skin and connective tissue when cooked slowly, which can support joint and gut health

Bonus: roasting a whole chicken yields delicious leftovers for bowls, salads, and wraps—making healthy eating more convenient.

🫒 2 Tablespoons Olive Oil

This pantry staple is loaded with:

• Monounsaturated fats that fight inflammation and protect heart health

• Oleocanthal, a natural compound with anti-inflammatory effects comparable to ibuprofen

• Fat-soluble nutrients that support the absorption of vitamins from herbs and spices

Olive oil also helps create that irresistible golden skin without the need for processed fats or additives.

🧂 1 Tablespoon Kosher Salt + 1 Teaspoon Black Pepper

Used mindfully, salt and pepper enhance the dish without overpowering it.

• Kosher salt adds flavor while providing trace minerals like sodium and magnesium

• Black pepper contains piperine, which helps improve nutrient absorption and adds mild digestive support

🌶️ 2 Teaspoons Paprika

Paprika doesn’t just bring color—it’s also rich in:

• Antioxidants like capsaicin and carotenoids, which help fight inflammation

• Subtle spice that can stimulate digestion and improve circulation

Smoked or sweet paprika both offer anti-inflammatory benefits and deep, smoky flavor.

🧄 1 Teaspoon Garlic Powder + 4 Cloves Fresh Garlic

Garlic is a powerhouse in any healing kitchen:

• Contains allicin, which has antimicrobial and anti-inflammatory properties

• Supports immune function, heart health, and detoxification

• Fresh garlic enhances flavor and adds depth without added calories or sodium

🌿 1 Teaspoon Dried Thyme

Thyme is an herb with both flavor and function:

• Rich in vitamin C, iron, and manganese

• Contains thymol, which may help reduce inflammation and support respiratory health

• Offers antimicrobial properties that help keep your immune system strong

🍋 1 Lemon, Quartered

Lemon is a key ingredient for both flavor and detox support:

• High in vitamin C, which boosts the immune system and supports collagen production

• Aids digestion and helps balance the richness of the chicken

• Provides natural alkalizing effects in the body

🍽️ Why Oven-Roasted Chicken Works for Anti-Inflammatory Living

This recipe checks all the boxes:
✅ High protein, low carb
✅ Free of processed sugars, additives, and refined oils
✅ Packed with flavor, thanks to anti-inflammatory herbs and spices
✅ Great for leftovers and meal prep

It's a foundational recipe that proves simple doesn’t mean boring—it means sustainable.

🔥 Want More Meals Like This?

This roasted chicken is just the beginning. If you’re tired of guessing what to cook and you’re ready for meals that help you feel better every day, we’ve got you covered.

✅ The 30-Day Anti-Inflammatory Meal Plan

A full month of meals that heal:

• Mediterranean-style recipes to fight inflammation

• Weekly grocery lists, prep guidance, and full nutrition info

• Created to reduce bloating, improve energy, and simplify eating

🔁 Simplify Healthy Eating Meal Plan Membership

Stay on track month after month with:

• Fresh, themed meal plans every 30 days

• Bonus content like snack lists, seasonal produce guides, and prep tips

• Weekly accountability emails and member-only recipes

Whether you’re just starting your wellness journey or ready to go deeper, the SHE Membership is here to help you stay nourished and empowered.

🛒 Ready to Stop Guessing and Start Healing?

👉🏽Grab the full 30-day plan or head to SimplifyHealthyEating.com to join the membership today. Your body—and your grocery bill—will thank you.

💭 Monday Mindset: 5 Powerful Journal Prompts for Dealing with Stress

Life be lifin’, sis. And sometimes, stress hits harder than expected. Whether it’s a busy schedule, a tough conversation, or simply trying to juggle all the things, stress has a sneaky way of creeping into our hearts and minds, slowing down our energy and peace.

But here’s the truth: you don’t have to stay stuck in the swirl. Journaling is one of the most underrated tools to help regulate your nervous system, gain clarity, and return to yourself. That’s exactly why we created the New Beginnings 30-Day Mindset Journal—to give you guided prompts that bring peace, power, and perspective back into your day.

Today, let’s start with 5 journal prompts designed to help you manage stress with intention.

1. “What is one area of my life that feels heavy right now, and what’s one thing I can do to lighten it today?”

This prompt brings immediate awareness to the emotional weight you're carrying. Maybe it’s your job. Maybe it’s your relationships. Or maybe it’s the pressure you put on yourself to be everything to everybody. Writing it out allows you to pause and name the thing—and just that naming brings relief.

Then shift: What’s one tiny action step that can lighten the load? A nap? A boundary? A walk? A simple “no”?

Let this prompt guide your nervous system back to calm.

2. “What evidence do I have that I’m capable of handling challenges?”

Stress often comes with doubt. But when you take a moment to reflect on past wins—the storms you’ve already weathered—you tap into your inner strength. This prompt reminds you that you’re not starting from zero. You’re starting from experience.

Make a list of your past comebacks, breakthroughs, and battles you’ve overcome. That’s not just survival—it’s proof that you’re built for this.

3. “What stressor am I resisting that I could approach with curiosity instead of fear?”

Sometimes, it’s not the stressor itself that’s draining—it’s the resistance to it. When you shift from fear to curiosity, you stop seeing the stressor as an enemy and start asking, “What is this here to teach me?”

This mindset flip opens the door for creativity, growth, and new solutions. Instead of “Why is this happening to me?” try “What’s happening for me here?”

4. “What does my body need when I feel overwhelmed—and how can I honor that today?”

Stress doesn’t just live in our minds—it shows up in our bodies. Tight shoulders. Tired eyes. Shallow breath. This prompt invites you to listen to your body’s wisdom. Maybe you need a nourishing meal. Or some deep rest. Or a stretch session in the sun.

Let journaling reconnect you to your physical needs and give yourself full permission to care for you.

5. “How would I show up differently if I believed stress could make me stronger?”

Oof. This one hits.

Instead of seeing stress as something to escape, what if we saw it as something that shapes us? This prompt invites you to adopt a growth mindset—to view pressure as preparation and tension as transformation.

Write down the version of you who leans in with resilience. Who trusts that this moment is part of the process. Who is being strengthened, not broken.

💡Your Next Step: Start Fresh with the New Beginnings Journal

If these prompts sparked something in you, imagine what 30 days of guided mindset work could do. The New Beginnings 30-Day Mindset Journal was created to help you:

✨ Cultivate self-awareness
✨ Rewire negative thought patterns
✨ Build emotional resilience
✨ Make space for joy, clarity, and healing

It's not just a journal—it’s a daily check-in with your best self. One intentional prompt at a time.

Ready to create space for your healing and growth?

👉 Tap into the New Beginnings Journal today and begin your mindset reset.

🍓 Smoothie of the Week: Berry & Almond Butter Protein Smoothie

Need a delicious way to kick off your day, power through your afternoon slump, or bounce back after a workout? Meet this week’s blend: the Berry & Almond Butter Protein Smoothie — a creamy, satisfying smoothie that supports your metabolism, energy, and hormone balance.

This isn’t just a treat—it’s fuel for your wellness journey. Packed with antioxidants, plant-based protein, and healthy fats, this smoothie is simple to make but delivers serious benefits.

Recipe: Berry & Almond Butter Protein Smoothie

🥤 What’s Inside This Berry-Powered Beauty?

Each ingredient in this blend is intentional—designed to nourish your body while satisfying your taste buds.

• ½ cup mixed berries – Berries are low in sugar and high in antioxidants, fiber, and vitamin C to support immune health and fight inflammation.

• 1 tbsp chia seeds – These tiny seeds are fiber-rich, promote satiety, and help regulate digestion.

• 1 tbsp almond butter – Full of heart-healthy fats, vitamin E, and protein to help balance blood sugar and keep you satisfied.

• 1 scoop vanilla plant-based protein powder – Great for muscle recovery, hormonal support, and overall energy.

• 1 cup unsweetened oat milk – A creamy, dairy-free option loaded with B vitamins and beta-glucan fiber.

Just blend and enjoy—it’s that easy.

🌱 Why It Works

This smoothie is especially great for:

✔️ Supporting anti-inflammatory eating
✔️ Balancing blood sugar and energy levels
✔️ Nourishing your body with plant-based protein
✔️ Offering a naturally sweet option with zero refined sugar

It’s a powerhouse combo of protein, fiber, and healthy fat—all in one glass. Whether you’re trying to lose weight, fuel muscle recovery, or just stay consistent with your healthy habits, this blend will have you feeling full and focused.

💻 Simplify Your Wellness Routine

If this smoothie sounds amazing but you’re tired of figuring out what to eat every day, we got you! Tap into our free and premium wellness tools:

✅ FREE 3-Day Anti-Inflammatory Meal Plan – A jumpstart into healing, packed with flavorful recipes
✅ FREE 5-Day Relentless Mindset Challenge – Build the mindset that matches your wellness goals
✅ Full Meal Plan Membership – Weekly meal plans, recipe guides, grocery lists & more for just a few dollars a month

Let us help you create a sustainable plan that works for your lifestyle.

🔄 Switch It Up

Feeling bold? Try swapping:

• Almond butter → cashew or sunflower seed butter

• Mixed berries → frozen cherries or blueberries

• Oat milk → almond milk or coconut water for a lighter feel

💬 Your Turn

Tried this smoothie? Snap a pic and tag us on IG @michelle11leslie for a chance to be featured! 💕 And don’t forget to grab your free plan while you’re there.

🧠 Wellness Wednesday: Your Nervous System Explained — A Tale of Two Drivers

Ever feel like you're stuck in “go mode” 24/7—tense, wired, anxious, or running on fumes? You’re not alone. But the key to lasting wellness might be in understanding how your nervous system works—and more importantly, who’s driving it.

Let’s break it down with a little metaphor that makes it all make sense.

🚗 Your Nervous System = A Car with Two Drivers

Imagine your body as a car. Now imagine it has two drivers taking turns behind the wheel:

DRIVER #1: The Sympathetic Nervous System

Also known as your gas pedal.

This is your “fight or flight” mode, and it kicks in during stress. It’s not bad—it’s actually protective. It helps you escape danger, rise to challenges, and mobilize energy.

When Driver 1 is active:

• Your heart rate increases

• Your digestion slows down

• Muscles tense

• Cortisol (your stress hormone) rises

• You stay alert, focused, and ready to respond

But here’s the issue…

🚨 The Problem: Most of Us Stay in Gas-Pedal Mode All Day

Modern life is full of alerts, deadlines, pressure, and emotional overwhelm. Many of us let Driver #1 stay behind the wheel non-stop, which can lead to:

• Fatigue and burnout

• Chronic stress and inflammation

• Trouble sleeping

• Digestive issues

• Hormonal imbalance

We weren’t designed to live like this.

DRIVER #2: The Parasympathetic Nervous System

Your built-in brakes. The “rest and digest” crew.

When this system takes the wheel, your body begins to:

• Slow the heart rate

• Activate digestion

• Calm the breath

• Relax the muscles

• Lower cortisol

This is where healing happens.

⚖️ You Need Both Drivers. The Magic Is in the Balance.

Let’s be clear: You need both systems. You don’t want to eliminate your stress response—it helps you perform and survive. But you also need to know when to hit the brakes.

A healthy nervous system transitions smoothly between both modes: accelerating when needed, but just as easily downshifting into calm.

🧘🏽‍♀️ So... How Do You Give Driver #2 More Time Behind the Wheel?

It’s all about intentional regulation and small daily habits:

• Deep breathing (box breathing, 4-7-8 method)

• Gentle movement (like yoga or walking)

• Time in nature

• Prayer, meditation, or journaling

• Anti-inflammatory nutrition to reduce physical stress

• Better sleep hygiene

These practices help signal safety to your nervous system—so it knows it can relax.

🔗 Ready to Start Regulating Your Nervous System Naturally?

At The Relentlessly Empowered, we’ve created simple tools that help you get your body and mind back in balance:

💭 FREE 5-Day Relentless Mindset Challenge
→ Reframe your stress and rewire your mental habits.

🥗 FREE 3-Day Anti-Inflammatory Meal Plan
→ Use food to calm your nervous system and support healing.

🛍️ Visit Our Store
→ Shop our full 30-Day Anti-Inflammatory Meal Plan, meal prep guides, and mindset journals that support stress relief, emotional balance, and hormone harmony.

👉🏽 Tap in now. You deserve more than survival. You deserve restoration.

💬 Wellness Check-In:

Who's driving your system right now—Gas Pedal or Brakes?

Drop a 🚗 or 🧘🏽‍♀️ in the comments to let us know you’re taking the wheel back.

🥑 Citrus Avocado Scallops: A Fresh, Flavorful Meal That Loves Your Body Back

Looking for a delicious dinner that feels indulgent but is secretly healing your body from the inside out? Enter: Citrus Avocado Scallops—a restaurant-worthy dish that’s packed with protein, healthy fats, and anti-inflammatory nutrients.

Whether you're following our 30-Day Anti-Inflammatory Meal Plan or simply want to eat more mindfully, this dish checks every box:
✅ Light but filling
✅ Bright and zesty
✅ Loaded with functional ingredients that serve your body

Recipe: Citrus Avocado Scallops

Let’s dive into why every component of this recipe deserves a spot on your plate:

🍽 Ingredient Breakdown & Benefits

🐚 1 Pound Frozen Small Scallops

Scallops are a low-calorie, high-protein seafood rich in:

• Lean protein (35–40g per serving!) to support metabolism, muscle repair, and fullness

• Vitamin B12, which promotes nerve function and brain health

• Omega-3 fatty acids, shown to reduce inflammation and support heart health

• Selenium, a powerful antioxidant that helps fight oxidative stress

They’re quick to cook and perfect for clean, anti-inflammatory meals.

🥑 2 Ripe Avocados

Creamy, nutrient-dense, and full of heart-loving fats, avocados bring:

• Monounsaturated fats to help reduce LDL cholesterol and support brain function

• Potassium to help balance blood pressure

• Fiber (10–12g per serving) to aid digestion and regulate blood sugar

• Antioxidants like lutein and zeaxanthin that support eye health

This avocado mash acts as a creamy, healing base for the dish.

🍊 1 Orange + 1 Pink Grapefruit (Zest & Segments)

Citrus fruits bring serious glow-up power with:

• Vitamin C, which boosts immunity and collagen production

• Flavonoids, plant compounds that fight inflammation and free radicals

• Natural detoxification support through liver-friendly enzymes

The zest adds brightness to the scallops, while the segments provide juicy, refreshing contrast.

🍋 1 Lemon, Juiced

Lemon juice not only adds flavor but:

• Aids digestion and alkalizes the body

• Supports detoxification through enhanced liver enzyme activity

• Enhances absorption of iron and other minerals from plant-based foods

🧅 1 Small Shallot, Minced

Shallots contain sulfur compounds that:

• Support liver detoxification

• Provide antimicrobial benefits

• Add prebiotic fiber that feeds gut-friendly bacteria

They bring a delicate onion flavor without overpowering the citrus.

🌿 2 Tablespoons Fresh Herbs (Chives, Parsley, or Cilantro)

These greens are more than garnish:

• Parsley is rich in vitamin K and folate

• Cilantro helps remove heavy metals from the body

• Chives offer anti-inflammatory and antibacterial properties

Fresh herbs enhance flavor and functionality.

🫒 2 Tablespoons Olive Oil

Divided between the avocado base and the scallops, olive oil:

• Provides oleocanthal, an anti-inflammatory compound

• Boosts nutrient absorption

• Supports satiety and blood sugar balance

It’s a cornerstone of the Mediterranean diet—and for good reason.

💡 Why This Dish Supports an Anti-Inflammatory Lifestyle

This recipe combines lean protein, healthy fats, citrus antioxidants, and fresh herbs to create a beautifully balanced meal that:

• Reduces inflammation naturally

• Stabilizes blood sugar with fiber + fat

• Supports heart, brain, and gut health

• Feels light but leaves you feeling full and energized

Plus, it’s fast enough for a weeknight dinner but elegant enough for a dinner party.

🛒 Want More Meals Like This?

If this dish made you feel some type of way, imagine having a full month’s worth of them—done for you.

🔥 The 30-Day Anti-Inflammatory Meal Plan

• Mediterranean-inspired dishes that help reduce bloat, fatigue, and joint pain

• Weekly grocery lists, prep tips, and recipes like this one

• A powerful wellness reset that’s deliciously doable

💼 Simplify Healthy Eating Meal Plan Membership

• Ongoing monthly meal plans with rotating themes (High-Protein, Crave & Comfort, Plant-Based Detox, and more)

• Weekly check-ins to keep you motivated and supported

• Bonus tools, grocery guides, and exclusive members-only recipes

Whether you’re just starting or ready to stay consistent, the SHE Membership is your ultimate health companion.

🥂 Heal With Food That Feels Like a Treat

Ready to eat well, feel better, and stop guessing when it comes to nutrition?
✨Download your 30-day meal plan or visit SimplifyHealthyEating.com to become a member today.

🌞 Why Morning Sunlight Is Your Secret Weapon for Mindset, Mood & Metabolism

Let’s talk about a wellness tool that’s 100% free, available daily, and scientifically proven to boost your energy, immunity, and emotional resilience.

Nope, it’s not a supplement.
It’s sunlight—specifically morning sunlight.

The first light of the day is more than just beautiful—it's biologically essential. And if you’re on a journey to heal, reset, and grow (especially after stress, burnout, or a major life shift), stepping outside into the morning light can be one of the most healing rituals you ever adopt.

It’s not just about getting fresh air—it’s about resetting your nervous system from the outside in.

And that’s exactly the kind of micro-habit we focus on inside the New Beginnings 30-Day Mindset Journal—creating daily shifts that lead to long-term transformation.

Let’s break down why morning sunlight is your wellness secret weapon 👇

🌞 1. It Resets Your Circadian Rhythm

When morning light hits your eyes (yes, without sunglasses!), it signals your brain to stop producing melatonin and start your internal “wake-up” cycle. This single act sets your internal clock for the entire day and helps you sleep better 14–16 hours later.

🧠 Mindset Shift: Your day starts with how you wake, not just how you work.

📝 Try This in Your Journal:
“How did I sleep last night? What morning habits might improve my rest tonight?”

😊 2. It Boosts Mood & Focus

Sunlight stimulates the production of serotonin—your natural mood stabilizer and focus enhancer. This powerful neurotransmitter supports emotional balance, calm, and cognitive clarity.

That morning walk? It’s basically free therapy.

🧠 Mindset Shift: I don’t need to hustle first—I need to honor my body first.

📝 Journal Prompt:
“How do I feel emotionally before and after getting outside in the morning?”

🔥 3. It Improves Metabolism

Exposure to sunlight early in the day helps regulate the thyroid gland and blood sugar metabolism. That means better energy, fewer crashes, and more effective fat processing.

And when your metabolism is working with you, you can think clearer and show up stronger.

🧠 Mindset Shift: Nourishment isn’t just food—it’s sunlight, movement, and breath too.

📝 Journal Prompt:
“What’s one way I can nourish my body today without food?”

🛡️ 4. It Strengthens Your Immune System

The UVB rays from early sunlight help your skin produce vitamin D—an essential nutrient for immune defense, bone strength, and inflammation control.

That’s why consistent morning light exposure is a non-negotiable for long-term health.

🧠 Mindset Shift: Consistency builds resilience.

📝 Journal Prompt:
“How does taking care of my body help me show up in other areas of life?”

🌙 5. It Regulates Cortisol (Your Stress Hormone)

You’ve heard cortisol called the “stress hormone”—but it’s also your energy hormone. The goal is not to eliminate cortisol but to align it. Morning sunlight helps your cortisol peak early (for natural alertness) and decline at night (so you can rest).

This simple light exposure is one of the most powerful ways to regulate your nervous system—especially if you’re coming out of a stressful season.

🧠 Mindset Shift: I am not behind—my body just needs better rhythm.

📝 Journal Prompt:
“What rhythms and routines support me best right now?”

☀️ The Morning Light Routine That Can Transform Your Life

Ready to put this into practice? Here’s a simple protocol anyone can follow:

✅ Go outside within 30–60 minutes of waking
✅ No sunglasses—let the light hit your retinas directly
✅ Stay outside 10–30 minutes (adjust for skin tone & location)
✅ Expose face and arms if possible for maximum absorption
✅ Pair with movement (walk, stretch, journal outdoors) for bonus mood-boosting benefits

💡 Pro Tip: Use your morning light ritual as your journaling time to anchor your mindset before the day gets loud.

🔁 Pair Morning Sunlight With a Mindset Reset

If you're ready to create new rhythms, deepen your healing, and become more in tune with your body, your emotions, and your purpose—start with your mornings.

And the New Beginnings 30-Day Mindset Journal is the perfect companion to walk with you.

Inside, you’ll find:

• Daily prompts that help you tune into your emotions

• Guided reflections to shift negative thoughts

• Mind-body connection practices like breathwork, grounding, and gratitude

• Powerful mindset reframes to help you bounce back stronger

Because building a better life doesn’t always require doing more—sometimes it means doing the right things first.

🌄 Final Word: Your New Morning Mantra

"Let the light in—literally and mentally."

Let the sunlight reset your rhythm.
Let stillness set the tone.
Let journaling reframe your thoughts.
Let healing begin with the morning.

☀️ Start Your Morning Reset Now

Ready to start your mindset journey?
Grab your copy of the New Beginnings 30-Day Mindset Journal and make mornings your healing ground.

🥄 Foodie Friday: A Power Meal in 3 Ingredients — Fuel That Moves with You

Ever need a quick, no-cook, grab-and-go meal that actually sticks with you? This week's Foodie Friday is serving up just that — a simple yet powerful combo: Protein Powder + Oats + Nut Butter

Whether you’re starting your day, recovering from a workout, or craving something satisfying without the sugar crash, this simple, 3 ingredient combo is a go-to for fueling your body without complicating your life.

⚡ Why This Combo Works

The magic is in the balance: protein, fiber, and healthy fats—the three macronutrients that keep your metabolism strong, your energy stable, and your hunger in check.

💪 Protein: Protein Powder

A scoop of high-quality protein powder gives your body the amino acids it needs for:

• Muscle repair and maintenance

• Balanced blood sugar

• A strong metabolism

• Hunger control

👉 Use what works for you—vanilla, chocolate, plant-based, or whey. Just check that ingredients are clean, with no artificial junk.

🌾 Fiber: Oats

Rolled or quick oats are fiber-rich and slow-digesting, giving you lasting energy and gut-loving benefits.

Oats help with:

• Digestive health

• Heart health and cholesterol balance

• Keeping you full between meals

• Hormone regulation thanks to B vitamins and minerals

👉 Try soaking overnight oats with almond milk or blend into protein balls for a no-bake win.

🥜 Healthy Fat: Nut Butter

Almond, peanut, or cashew butter — whatever your vibe, healthy fats like these are essential for:

• Brain and hormone support

• Long-lasting energy

• Blood sugar balance

• Helping your body absorb fat-soluble vitamins (A, D, E, K)

👉 Bonus points if you use a no-sugar-added version with just nuts and salt.

🧠 Why It Matters

This isn’t just about quick meals—it’s about sustainable fuel. When you’re busy building a life, business, family, or healing journey, your body needs nutrient-dense options that don’t drain your time or wallet.

Stick with us and we’ll help you simplify your choices without compromising your goals.

🛠️ Wellness Tools to Help You Simplify the Process

Want more guidance on building meals like this? Tap into our tools at TheRelentlesslyEmpowered.com to stay consistent and empowered:

✨ FREE 3-Day Anti-Inflammatory Meal Plan — Easy, flavorful meals + done-for-you grocery list
🧠 FREE 5-Day Relentless Mindset Challenge — Start with your mind, finish with results
📅 Meal Plan Membership — Weekly recipes, grocery lists, and mindset coaching built for your real life

You don’t need to do it all on your own. We’ve done the work to help you stay ready.

🔁 Ways to Remix This Combo

• Add flax or chia seeds for extra fiber and omega-3s

• Turn it into baked protein oatmeal cups

• Roll into no-bake energy balls with a drizzle of honey

• Blend into a protein smoothie with berries and almond milk

💬 Your Turn!

Do you have a favorite “Complete in 3” snack or meal? Tag @michelle11leslie and share it with the community—we’re here for real-life nutrition that works with your lifestyle.