the ward method

Tag: health

  • Why berries in the morning are my new serotonin hack.

    Why berries in the morning are my new serotonin hack.

    You know that feeling when your brain is foggy, your mood is meh, and your to-do list is giving “absolutely not”?
    Yeah, same.
    Lately, though, I’ve been doing one simple thing that’s weirdly helped: eating berries in the morning.

    Not because it’s trendy. Not because I’m trying to become a food influencer.
    But because… it works. And also because they’re cute.

    Here’s why this tiny habit is a big deal for your mood:

    1. Berries = serotonin boosters (naturally)

    Berries, especially blueberries, strawberries, and raspberries, are packed with antioxidants, vitamin C, and compounds that help support brain health and serotonin production.
    That’s the stuff that helps you feel calm, focused, and not like you’re spiraling by 10AM.

    They’re basically emotional support snacks. But make it science.

    2. They help with brain fog & focus

    Berries have been shown to improve cognitive function, aka helping you think clearly and stop forgetting why you walked into a room.
    They’re gentle on your system, light, and full of natural sugars that won’t crash you by 11AM.

    3. Starting your day with colour = instant mood shift

    There’s something so wholesome about a bright little bowl of berries in the morning.
    It feels like telling your body, “Hey, I care about you.”
    It’s soft. It’s nourishing. It’s that girl energy, without the pressure.

    How I do it:

    – handful of frozen blueberries in museli or yogurt
    – fresh strawberries with almond butter toast
    – or just a bowl on its own with a matcha, vibing in silence

    It’s not about being perfect.
    It’s about finding small ways to feel better, consistently.
    And if a handful of berries can help my mood, focus, and hormones?
    You bet I’m romanticizing the hell out of them.

    So yes, this is your sign to buy berries.
    Your brain will thank you.

  • How to quiet the negative thoughts.

    How to quiet the negative thoughts.

    How are you approaching this week, calm and grounded, or already spiraling over something random that happened three days ago?
    Same.

    Here’s the truth: our brains love to overthink.
    Especially if you’re creative, sensitive, or tend to feel things deeply.
    You might find yourself overanalyzing everything, from the way you replied to that text, to the tone of your voice on a Zoom call.
    And before you know it, you’re stuck in a loop of “what ifs” and “should haves” that leave you feeling exhausted and disconnected from yourself.

    So how do we stop the spiral?
    Here are 3 surprisingly simple ways I’ve learned to quiet negative thinking, without needing a 10-step routine or a personality transplant.

    1. Name it, don’t nurture it

    The next time a harsh thought shows up, don’t argue with it. Don’t feed it. Just name it.

    “That’s anxiety.”
    “That’s insecurity.”
    “That’s my inner critic trying to keep me small.”

    By labeling the thought, you separate yourself from it. You remind your brain:
    “This isn’t truth. This is just a thought.”
    And that tiny shift in awareness? It changes everything.

    2. Interrupt the pattern

    Sometimes your brain just needs a pattern break. A full-on “we’re not doing this right now” moment.
    When I catch myself spiraling, I do something, anything—to interrupt it.

    A walk. A cold glass of water. A playlist switch. A quick call to my someone who gets it.
    Even something as small as stepping outside barefoot for 30 seconds.

    You don’t always need deep healing.
    Sometimes you just need to change the channel.

    3. Talk to yourself like someone you love

    I used to think being hard on myself made me productive.
    That if I could just “tough love” my way out of a funk, I’d feel better faster.
    Spoiler: it doesn’t work like that.

    The real shift happened when I started speaking to myself the way I speak to people I love.
    Not with fake affirmations or cheesy mantras, but with patience, softness, and understanding.

    You can be growing and still be kind to yourself.
    You can be working on things and still treat yourself like a human being.

    Negative thoughts are going to come and go. That’s part of being human.
    But we don’t have to let them define us.
    You have the power to pause. To question. To choose a softer story.

    This week, if your mind starts spiraling, try naming the thought, breaking the loop, and showing yourself a little grace.

    You don’t have to fix everything.
    Just start with how you speak to yourself.

  • Salad for dinner? My nervous system says thank you.

    Salad for dinner? My nervous system says thank you.

    Okay, I’ll admit it: I used to think salads were a bit boring. Like something you order at a fancy restaurant and instantly regret. But lately, I’ve been choosing a big, colourful bowl of greens for dinner… and surprisingly? I’ve never felt calmer.

    Turns out, salad isn’t just a side dish for people who “meal prep” in matching sets. It’s a whole nervous system regulation tool, if you build it right.

    If your body’s been feeling a little wired, tired, or like it’s just… not vibing, here are 3 ways eating salad can help you feel more grounded, balanced, and like a slightly more chill version of yourself:

    1. It’s packed with magnesium, aka the calm-down mineral

    A well-built salad (I’m talking dark leafy greens like spinach, kale, arugula) is loaded with magnesium, a mineral that literally helps regulate your nervous system. It’s been shown to ease anxiety, support sleep, and help your muscles relax.

    I didn’t realise how deficient I probably was until I started sleeping better after a week of regular greens. Magnesium helps keep cortisol (your stress hormone) in check, and that alone makes a salad worth the chop.

    Try adding: pumpkin seeds, avocado, or even a sprinkle of dark chocolate shavings (yes, really), they’re all magnesium-rich.

    2. It supports gut health, and your gut is your “second brain”

    Here’s the thing: your gut and your brain are in constant conversation. So if your digestion is off, your mood probably will be too.

    Salads are an easy way to pack in fiber, which helps feed the good bacteria in your gut. And when your gut feels good? You’re more likely to feel mentally clear, emotionally stable, and less like you want to cry at a random TikTok.

    Add-ins to try: fermented foods like kimchi, a little sauerkraut, or even a dollop of plain Greek yogurt-based dressing. Don’t knock it ‘til you try it.

    3. It’s a low-stress, high-satiety meal (aka your blood sugar will love it)

    A big salad with the right balance of protein, healthy fats, and slow carbs keeps your blood sugar stable, which is key to feeling emotionally and physically grounded. No 4 p.m. crash, no snapping at people for no reason.

    You’re essentially giving your body what it needs without overwhelming it. It’s light, but filling. Nourishing, not numbing. Which makes a huge difference when you’re trying to be productive and stay sane.

    My formula:
    Greens + protein (grilled chicken, tofu, eggs) + healthy fat (avocado, olive oil, nuts) + a little crunch (cucumber, radish, seeds). Bonus: it looks pretty and tastes amazing.

    And honestly? That’s enough for me right now.

    If you’ve been craving a reset, not a full lifestyle overhaul, just something simple that makes you feel better in your own body, this might be the habit to try.
    (Plus, it makes you feel a bit smug in the best way possible. Like, “yes I did eat something green today. Go me.”)

    Small wins are still wins.

  • Realistic ways to grocery shop without crying at checkout.

    Realistic ways to grocery shop without crying at checkout.

    (Especially when you have Erewhon taste on a budget)

    Let’s be honest, grocery shopping can feel like a spiritual crisis. You go in for eggs and almond milk and somehow end up $126 deep in mushroom adaptogens and organic cacao nibs. If you’ve ever walked through a bougie grocery store convincing yourself that a $17 smoothie is basically medicine… same.

    The truth is, we all want to eat well, feel good, and not break down at checkout. But healthy grocery shopping isn’t just about the kale. It’s about your mindset, your money, and learning how to choose foods that actually work for your body and your lifestyle. Here are four ways to make it make sense:

    Romanticize being smart with your spending

    Eating healthy doesn’t mean buying the trendiest health food item on TikTok. It means learning what actually makes you feel good, and that might just be frozen blueberries and oats, over $14 almond flour crackers. You’re not “missing out” when you skip the wellness hype. You’re creating your own version of wellness that’s sustainable. Big win.

    Ask yourself: would I still buy this if I wasn’t influenced by a YouTuber in L.A.?

    Go in with a game plan (and a snack)

    Never walk into a grocery store hungry or emotionally unstable. You’ll end up buying four kinds of cheese, a box of dates, and something pickled that you’ll never eat. Have a plan, write a list, even loosely. Think about what meals you actually cook and eat, not the ones you wish you did. Build your shop around those.

    Realistic > aspirational. your kitchen isn’t a Pinterest board, and that’s okay.

    Choose staples that do the most

    Healthy grocery shopping on a budget is about picking versatile ingredients that can stretch across multiple meals. Think: quinoa, eggs, canned beans, frozen veg, greens, and your go-to protein. These items work hard. You can remix them into different meals without feeling like you’re eating the same sad salad every day.

    Let it be flexible (and fun)

    Some weeks you’ll feel like a wellness goddess, other weeks it’s frozen pizza and a prayer. Balance, right? The goal isn’t to be perfect, it’s to build habits that support you long term. Pick a few nutritious go-to’s, try one new thing each week, and let go of the pressure to do it all.

    Wellness isn’t found in your cart total, it’s in how you treat yourself day to day.

    The bottom line?
    Healthy grocery shopping isn’t about spending more. It’s about knowing what works for you, honoring your budget, and not letting the wellness-industrial complex guilt trip you into thinking you need spirulina powder to be a functioning human.

    You deserve to eat well and feel good, without crying at checkout.

  • Why I’m still doing cold plunges after workouts… even in winter.

    Why I’m still doing cold plunges after workouts… even in winter.

    Let’s talk about doing crazy things for your health.

    Like willingly jumping into freezing water after a sweaty gym session. In winter. When your body is begging for a hot shower and a fluffy towel.

    Yep. Cold plunges. I started doing them post-workout, and despite the initial why am I like this? moment, I can’t lie, I’m hooked. It’s giving pain… but make it wellness.

    So why would anyone do this to themselves? Here’s what I’ve learned (and why it’s actually kind of magical):

    1. Reduces inflammation and speeds up recovery

    After a tough workout, your muscles are like tiny drama queens, sore, inflamed, and in need of some TLC. A cold plunge acts like a natural anti-inflammatory. It helps reduce swelling, eases muscle soreness, and speeds up recovery so you can get back to the gym (or the couch) feeling like your best self.

    (Basically, it’s an ice pack for your entire body, minus the awkward Velcro straps.)

    2. Boosts mood and mental clarity

    There’s something oddly empowering about doing something your brain screams NOPE to. Cold plunging triggers a release of dopamine and endorphins, aka your brain’s happy chemicals. So after that 2-3 minute freeze fest? You walk out feeling clear, calm, and a little bit unstoppable.

    (It’s like espresso for your nervous system. Just colder. And slightly more dramatic.)

    3. Strengthens discipline and builds mental grit

    Cold plunges are uncomfortable. That’s kind of the point. But doing hard things on purpose has a ripple effect. It trains your brain to push through discomfort, which, spoiler alert, comes in handy for more than just workouts. Work stress, anxiety, life stuff? You’ve built that resilience.

    (Nothing builds character like screaming internally while submerged in 8°C water. Character = built.)

    Yes, it’s freezing. Yes, you’ll question your life choices at first.
    But trust me, cold plunges after workouts (even in winter) are a mind-body game changer. Just throw on a hoodie after and remind yourself: you’re doing this for future you. The one with less muscle soreness and more inner peace.

    And hey, if you can survive a cold plunge, you can survive pretty much anything.

  • The realistic habits that changed everything.

    The realistic habits that changed everything.

    by someone who still scrolls Pinterest for 30 minutes before bed but is doing their best.

    Let’s talk about the little things.
    The unsexy, everyday choices that honestly determine how your brain works, how your body feels, and how your life unfolds.

    At some point, I realized that the life I wanted didn’t require a massive overnight transformation. It required better habits. The kind that slowly rewire your self-worth, energy, focus, and even success. The kind that turn “ugh, I feel like crap” into “I actually like who I’m becoming.”

    Here are a few that have changed the game for me:

    1. Becoming a lifelong learner (even if I’m the dumbest one in the room)

    I don’t care if it’s a podcast, a self-help book, or deep-diving into articles about the gut-brain connection, I crave knowledge. And I’ve learned not to let ego get in the way of learning. I like not knowing everything. I like being curious. Reading every day keeps me mentally sharp, humble, and inspired. It’s a form of self-care that doesn’t get enough credit.

    2. Eating what makes me feel good

    Not what’s trendy. Not what Instagram tells me is “healthy.” What my body actually responds well to. I’ve been more intentional with meals, opting for food that fuels me instead of drains me. That doesn’t mean restriction or perfection. It means tuning in: Does this give me energy? Or leave me feeling sluggish and anxious?

    3. Matcha days > overcaffeinated girl meltdowns

    I love coffee. Like, love it. But I’ve started swapping it out with matcha on the days I know I need to be calm, grounded, and focused instead of bouncing off the walls in a jittery spiral. Matcha still gives me a kick, but without the crash. And it’s full of antioxidants, so I get to pretend I’m a wellness girlie while sipping it.

    4. Moving my body (even when I don’t feel like it)

    Let’s be real: I don’t always wake up thrilled to go to the gym or roll out a yoga mat. But I do show up for myself. Not because I’m chasing a “body goal,” but because I know how much better I feel after. Stronger, clearer, and more in control of my day. My workouts have become more about mental wellness than aesthetics. And that shift? Huge.

    The truth is, your habits shape your life far more than your motivation does. You won’t always feel inspired, but you can always choose to take care of yourself.
    Because when you take care of your mind and body, success stops being this distant thing you’re chasing… and starts being a natural byproduct of how you live.

    And honestly? That feels pretty powerful.

  • I woke up feeling like sh*t.

    I woke up feeling like sh*t.

    This morning, I woke up feeling like I hadn’t slept at all. My body was heavy, my brain felt foggy, and even though the sun was out, I couldn’t get myself to leave my bed. I wasn’t sad, exactly, but I wasn’t okay either. I just felt… drained.

    No dramatic breakdown. No major crisis. Just an overwhelming sense of tiredness I couldn’t explain. And before I knew it, it was 2PM, and I was still curled up in bed, scrolling on Pinterest, overthinking, and wondering what was wrong with me.

    But instead of forcing myself to hustle out of it, I asked myself something different:

    What do I need today, not to be productive, but to feel human again?

    And the answer came quietly but clearly: the beach and a smoothie.

    Not a to-do list. Not a reset routine that overwhelmed me. Just that.
    So I went with it.

    I started slow. I stretched under my duvet like a sleepy cat. I drank some water, washed my face, showered and put on comfy clothes that didn’t feel like pressure. No makeup. No big effort. Just softness.

    I grabbed a smoothie from one of my favorite spots, something fruity and cold that felt like a tiny act of self-care. It was the first time all day that I felt a little grounded, like I was reconnecting with myself again.

    Then I headed to the beach.

    The second my feet touched the sand, something shifted. The sun hit my skin, the clouds were overlooking the ocean, the breeze tangled in my hair, and I let the waves be loud for me because I didn’t have the energy to be loud for myself. I didn’t check my phone. I didn’t need to post about it. I just existed.

    I sat. I breathed. I let the salt air hold me.

    And honestly? I didn’t come home feeling 100% better. But I felt lighter. Like I had listened to my body. Like I gave myself what I needed, instead of guilting myself into something I didn’t.

    Sometimes the bravest thing we can do is choose rest. Not the kind where you sleep all day and wake up feeling worse, but the kind where you meet yourself where you are and move with kindness.

    Today didn’t look productive. It didn’t look perfect.
    But it was healing. And sometimes, that’s more than enough.

  • Midweek mayhem? 3 ways to calm your mind when you’re stressed out.

    Midweek mayhem? 3 ways to calm your mind when you’re stressed out.

    Let’s be honest, Tuesdays can feel like a weird emotional limbo. You’re too far from the weekend to relax, but deep in the thick of to-do lists, deadlines, and random life chaos (why does the fridge only break midweek?). And suddenly, you’re overstimulated, overtired, and over everything.

    Here are 3 realistic ways to calm your mind when the midweek stress hits hard, no 10-day retreats or perfect morning routines required.

    1. Take a “nothing break” (yes, literally do nothing)

    When your brain feels fried, stop trying to fix it by doing more.

    Set a timer for 10 minutes and let yourself just be. No phone. No multitasking. No productivity hacks. Just sit, lay down, look out the window, whatever feels like stillness. This helps regulate your nervous system and gives your mind space to decompress.

    Doing nothing might feel weird at first, but your brain? It’ll thank you for the reset.

    2. Do a 3-item brain dump

    Overthinking? Overwhelmed? Welcome to the club.

    Grab a piece of paper (or your Notes app) and list three things that are bothering you. Just three. Get them out of your head and into the real world where they feel less chaotic.

    Then, ask yourself: Is there something I can do about any of these today? If yes, do it. If no, let it go, for now. The act of naming your stress helps diffuse its power over you.

    3. Move your body (but keep it simple)

    You don’t need a full workout to shift your energy.

    Whether it’s a 15-minute walk, a few stretches in your living room, or dancing to your favorite throwback song, move. It reconnects you to your body, grounds your thoughts, and helps release stress physically.

    Pro tip: movement + music = double dose of midweek magic. Throw on some Charli XCX or Blink-182 and get out of your head.

    Midweek stress is real, but so is your power to calm it.
    You don’t need a perfect plan. Just a moment. A breath. A pause. And the reminder that it’s okay to slow down so you can keep going.

    You’ve got this. The weekend will wait.

  • Real talk: balance looks different when you’re building.

    Real talk: balance looks different when you’re building.

    Let’s be honest: the whole “work/life balance” conversation?
    It’s cute in theory.
    But in real life, especially when you’re building a brand, chasing a dream, or trying to create a life you don’t need a vacation from, it’s kind of… BS.

    Because here’s the truth no one wants to say out loud:
    If you want a life that looks different, you have to move differently.
    You have to put in the hours no one sees, believe in yourself when no one claps, and keep going when most people would quit. That’s not balance, that’s commitment.

    And no, this doesn’t mean hustle until burnout or neglect your health. But it does mean realizing that in the beginning stages of anything meaningful, business, personal growth, your dream career, there’s sacrifice. There’s discipline. There’s choosing to stay in and figure it out while everyone else is chilling.

    You get what you give.
    What you pour into your work, your mindset, your energy, comes back. Maybe not tomorrow. But it will come back.

    If you’re thinking of starting a brand or business, here are 3 real, unfiltered tips you need to hear before you jump in:

    1. Start before you’re ready (clarity comes from action)

    Waiting to feel “ready” is a trap.
    You won’t suddenly wake up with all the answers, all the confidence, or the perfect plan.

    Start with what you have.
    An idea. A feeling. A problem you want to solve.
    Clarity comes from doing, not overthinking. You’ll learn more in one month of messy action than a year of sitting on the sidelines planning.

    “Done” beats “perfect.” Every time.

    2. Your brand is built in the boring stuff

    It’s not just about cute fonts and aesthetic Instagram posts (though those help).
    It’s about consistency. Systems. Emails. Following up. Doing the work no one claps for.

    The behind-the-scenes stuff? That’s what builds something sustainable.

    Show up for your brand like it’s already successful.
    Treat it like a job, even before it pays like one. That’s the energy that gets noticed.

    3. Protect your vision like it’s sacred (because it is)

    Not everyone will get what you’re doing. Some people will think it’s a phase. Others will straight-up project their fears onto your ambition.

    Do it anyway.

    This is your life. Your vision. And the truth is, most people don’t have the courage to build something of their own, so when you do, it can make them uncomfortable. That’s okay.

    Protect your energy. Unfollow the noise. And keep building.

    You might not have perfect boundaries every week. Your mornings might not be aesthetic and slow. And you might be tired sometimes. That doesn’t mean you’re doing it wrong.

    It means you’re in it.
    You’re building.
    You’re growing.
    And one day, that freedom you’re working so hard for? It’ll all be worth it.

    So no, this isn’t about balance. It’s about alignment.

    And if the life you’re chasing lights you up inside…
    You’ll find a rhythm that works for you.

    Keep going.

  • Eat your greens babe.

    Eat your greens babe.

    Let’s be real, no one’s ever craved a bowl of spinach the same way they do fries.
    But when your skin is looking dull, puffy, or just tired, it might be time to look at what’s on your plate.

    Here’s the thing: greens aren’t just “good for you” in a vague wellness-y way. They’re a secret weapon for healthy, glowy, bounce-back skin. Yep, the kind that actually looks like you’re drinking enough water, sleeping well, and managing your stress (even when you’re not).

    If you’re all about that natural glow, anti-aging without the 12-step routine, and feeling good from the inside out, greens are your girls. Here’s why:

    1. They’re packed with skin-loving antioxidants

    Think of antioxidants as your skin’s bodyguards.
    Dark leafy greens like kale, spinach, and Swiss chard are loaded with vitamins A, C, and E, all of which fight free radical damage, reduce inflammation, and help protect your skin from environmental stressors (like pollution and sun exposure).

    Vitamin C in particular boosts collagen production, which keeps your skin firm and plump. So if you’re after that youthful, dewy look, greens are basically edible skincare.

    Glow Tip: Blend a handful of spinach or kale into your smoothie with pineapple and lemon for a vitamin C boost that hits different.

    2. They help detoxify your skin (from the inside out)

    Your skin is your body’s largest organ, and when your liver or gut is overloaded, it shows on your face. Breakouts, dullness, or uneven tone? That could be a sign your body’s struggling to detox efficiently.

    Enter: chlorophyll, the green pigment in plants.
    It’s known to support liver function and help your body get rid of toxins. When your insides are happy, your skin reflects that.

    Glow Tip: Add parsley, cilantro, or arugula to your meals for a natural detox kick that supports clearer skin.

    3. They’re anti-inflammatory (goodbye, puffy skin)

    Greens are full of magnesium and phytonutrients that help reduce inflammation, and if you’ve ever woken up with a puffy face, you know how important that is.

    Less inflammation = less redness, fewer breakouts, and skin that just looks healthier.
    Over time, consistent intake of anti-inflammatory foods can slow signs of aging like sagging skin or fine lines caused by chronic stress in the body.

    Glow Tip: Make a warm kale + broccoli stir fry with garlic, olive oil, and lemon. It tastes amazing and your skin will thank you.

    You don’t have to go full green juice girl overnight. But adding more leafy greens to your meals, smoothies, and snacks? That’s a small shift with big impact.

    Skin health isn’t just about what you put on your face.
    It’s about how you nourish yourself, every meal, every day.

    So if you needed a sign to start eating your greens… this is it.
    For your glow, your confidence, your future self.