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      I Tried Ashley Tisdale’s Workout Routine–You’ll Be Shocked at the Benefits

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      Over the years, I’ve tried many different workouts: spin, running, HIIT, yoga, Pilates, you name it. I’m always open to trying a new form of exercise. But after experimenting with so many different workouts, I started questioning which of them were actually the most beneficial for my body. The reality is that all movement is good, but each of our bodies is different. When you look deeper at your overall health, you can better understand the best type of exercise for you.
      Ashley Tisdale came to this realization when her doctor told her that she had borderline thyroid issues. The thyroid plays an important role in providing the body with energy by releasing hormones and balancing metabolism. Ashley used to swear by CrossFit, but it requires much more energy in short bursts as opposed to a lower-impact workout that may require the same amount of energy over a longer period of time. Short-burst workouts, such as CrossFit, can cause more stress on the thyroid gland. After learning about her health concerns and addressing them with her trainer, Harley Pasternak, they came up with a new workout routine to help balance her hormones. 

      The workout
      The workout is a combination of walking 14,000 steps a day and incorporating low-impact strength workouts three days a week. This workout may sound much easier than a HIIT class, but do not be deceived. Just because it’s low-impact, it doesn’t mean you won’t break a sweat. While there are a wide variety of low-impact workouts you can do at home with minimal equipment, the workouts Ashley does involve a cable machine, a seated abduction machine, and dumbbells. She starts by doing 10-15 reps of clamshells on either side. Then, she moves on to do 10-15 reps of supine cable triceps pushdowns. After that, she does 10-15 reps of seated abductions before moving onto a three-move circuit. This circuit involves 20 reps of resisted hip thrusts, lying dumbbell triceps extensions, and supine cable abductions. She repeats this circuit five times.

      My experience
      I’ve been told by my doctor that low-impact workouts such as yoga, Pilates, and walking are beneficial for me because of my body type. So, needless to say, I was all too eager to try out Ashley Tisdale’s routine. I started the week with a goal of hitting 14,000 steps. (I usually aim for 10,000, so I knew it was going to be a challenge.)
      If you’re like me and work an office job, you can relate to how little time there is in the day to get your steps in, let alone a workout. To make this happen, I decided to break it up. In the morning before work, I woke up a little earlier than usual and started my day with a half-hour walk, which equaled around 4,000 steps. Throughout my work day, I tried to incorporate walking whenever I could: taking a walking meeting, spending my lunch break going for a walk, or simply stepping away from my desk for ten minutes to walk around the office as a mental health break. By the end of the day, I had done another 3,000 steps. After work, I put on an audiobook and went for a long walk. That led me to end my day at just under 14,000 steps. 
      As someone who doesn’t usually enjoy going to the gym, Ashley Tisdale’s strength workouts were a little outside of my comfort zone. I took my time moving through each exercise and found that while the machines were new to me, the workouts were easy to understand. By the time I came around to repeating the circuit, I was definitely feeling the effects and confident about my movements. In the end, the workout took about 45 minutes to complete, and while I wasn’t walking out sweating like I would from a spin class, I still felt tired and sore.

      The verdict
      If I learned anything about getting your steps in, it’s the importance of breaking them up throughout the day. Fourteen thousand steps can feel overwhelming, but by breaking them up, accomplishing them becomes more attainable. I also thoroughly enjoyed starting my day with some fresh air and movement. I was able to go to work feeling energized and mentally clear. But the highlight of trying Ashley’s workout was taking as many chances as possible to move throughout the workday. Sitting at a desk for eight hours is quite hard on the body and brain. By opting for walking meetings and breaks, I accomplished more work and ended the day feeling even better than I had in the past. 
      Ashley Tisdale’s low-impact workout was a great combination of targeting different muscle groups. In addition, it made me feel like I was working my body without the hormonal effects I sometimes get from high-intensity workouts. I didn’t repeat her strength workout three times during the week because I like to switch it up. Instead, I did other low-impact workouts, including going to a yoga class and doing an at-home obé Fitness Pilates workout. In the end, I learned that just because a workout may seem less impactful, that doesn’t mean it is. And, if you’re looking for a way to stick with an exercise routine that doesn’t make your hormones spike, Ashley Tisdale’s workout is a winner.

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      This Might Be the Secret To Improving Gut Health–We Asked an Expert

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      I was diagnosed with Crohn’s disease seven years ago. As you can imagine, I’ve dealt with more than my fair share of plumbing issues: stomach pain, bloating, constipation, urgency, you name it. So it should come as no surprise that I’m the first in line to try any natural remedy that promises gut health. I’ve learned the hard way that listening to your gut is more than just tapping into your intuition. When my stomach balloons, I get an eczema flare-up, or I’m on an emotional rollercoaster, I go straight to the source—my gut. If your overall health and well-being were a movie, your gut would be the leading lady. 
      When I got word that consuming green tea extract is the new holy grail to keep your gut health in check, I had to get to the bottom of it. I asked Dr. Erin Hendriks, board-certified physician and functional medicine practitioner at Salvo Health, to weigh in on the latest gut health trend. She helped break down what it is, its benefits, and how we can get in on it. Whether you’re looking to heal symptoms or keep your gut happy, read on as we spill the tea (literally). 

      Meet the expert
      Dr. Erin Hendriks
      Physician and functional medicine practitioner at Salvo Health

      In this article

      Why take green tea extract as a supplement? 
      According to a new study by the Current Developments in Nutrition, consuming one gram of green tea extract daily is proven to reduce blood sugar levels and gut inflammation. Richard Bruno, the author of the study and Professor of Human Nutrition at The Ohio State University, explained the findings of the clinical trial. “What this tells us is that within one month, we’re able to lower blood glucose in both people with metabolic syndrome and healthy people, and the lowering of blood glucose appears to be related to decreasing leaky gut and decreasing gut inflammation–regardless of health status,” Bruno explained. 
      But why take green tea extract and not pour yourself a cup of green tea? “Green tea extract likely became popular due to the ease of ingesting higher doses of polyphenols without having to drink so much liquid,” answered Dr. Hendriks. “A typical green tea extract supplement contains about 200mg of the polyphenol EGCG whereas a cup of tea only contains about 50-100mg.”

      How does green tea extract improve gut health? 
      There are wellness trends, and then there’s green tea. Green tea dates back to 206 B.C., when it was used primarily as medicine. “Green tea has been hailed for its health-promoting properties for centuries,” Dr. Hendriks shared. “The compounds [polyphenols] in green tea can lower inflammation, improve cognition, and are potent antioxidants.” 
      While I’m a sucker for new gut health trends, I take them with a grain of salt until I do my homework. Call me a nerd, but I like to know what goes on behind the scenes. Green tea extract truly seems to live up to the hype. “Green tea polyphenols specifically promote the growth of butyrate-producing bacteria in the gut,” Dr. Hendriks explained. “Butyrate is a short-chain fatty acid well known for its potent anti-inflammatory activity and key role in maintaining the intestinal barrier and mucosal immunity. Green tea also contains a specific type of polyphenol called epigallocatechin, or EGCG for short, which has been shown to offer protection against several cancers, including cancers of the gastrointestinal tract.”

      How can I incorporate green tea extract into my wellness routine?
      Determining what supplement form to take based on your individual needs can be overwhelming. To choose the best option for you, consult your doctor and know what your options are. “Green tea extract comes in a capsule that can be taken orally as a supplement,” stated Dr. Hendriks. “There are also beverages that contain green tea extract as an added ingredient. However, while it may seem easier to take a supplement, it is almost always better to get your nutrients from natural food sources. If you want to add green tea benefits to your wellness routine, I recommend drinking 2-3 cups of green tea a day rather than taking a pill.”
      Dr. Hendriks expressed that any foods high in polyphenols can provide similar benefits to green tea. So on your next grocery run, load up on foods like artichokes, blueberries, hazelnuts, dark chocolate, and star anise. However, Dr. Hendriks also warned, “Certain products containing green tea extract may come with a hefty dose of caffeine, which can leave you feeling jittery or trigger gastrointestinal symptoms.” In other words, talk to your doctor, find the right plan for you, and always go with your gut. 
       
      Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
       

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      Emotions Might Be Stored in Your Hips—Here’s How To Release Them

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      I’ll be honest: Yoga is not my cup of tea. With my Type 1 personality, I get frustrated over whether I’m doing the poses correctly and have a hard time getting behind the slow pace. But when I do give it a try, I can’t help but let out an audible “ahhh” as I release pent-up emotions with each hip-opening pose. There’s no denying the strong mind-body connection we all possess, and the hips are the window to our emotions.
      Whether or not you realize it, you can hold onto experiences, stress, memories, and trauma in different parts of your body if they’re not processed. This can include the hips, jaw, neck, and shoulders. The good news? I tapped into the know-how of experts to learn why emotions get trapped in our hips. I also learned how to work through releasing them. Spoiler alert: Hip stretches are life-changing. Let the healing begin. 

      How and why do emotions get stored in the hips?
      We can all attest to how our emotions manifest physically in our bodies: butterflies in our stomachs, racing heartbeats, tightness in our chests, rosy cheeks. But why do we feel a significant release when we focus on the hips? “The hips are often referred to as the ‘junk drawer’ of the body because they have the unique ability to store quite a bit of unprocessed emotion,” said Megan Sherer, a licensed holistic therapist.
      “The deep muscles of our hips are closely connected to the adrenal glands, which are responsible for processing our fight-or-flight emotions. They are also our biggest stabilizing muscles and can often clench or become tight in moments of emotional activation or trigger. The tissues in our hips hold onto the unprocessed emotions from these moments as a way for the subconscious mind to remember to avoid that same trigger in the future,”  Sherer explained.
      Considering the hips are the largest joint in our bodies, they bear a lot of the weight—literally and figuratively. They are integral to how the entire body functions. “[The hips and glutes] are responsible for not only the complete movement of our legs in the hip joint, but also for muscles relative to walking, breathing, digesting, and sexual activities,” elaborated Leah Ehinger. Ehinger is a somatic therapist, yoga instructor, and trauma-informed personal trainer.
      “The hip area is associated with your sacral chakra, which holds our creative and sexual energy,” described Sarah Donner, a holistic health coach and founder of Siva Wellness. “Your sacral chakra is believed to be a big part of our emotional world and how we relate to others. When we do not express our wants and needs, the sacral energy can get stuck and cause physical pain on top of an emotional one.”
      That said, you can let go of trapped emotions in a variety of ways. Mind-body practices such as yoga, mindfulness, breathwork, and meditation can help release emotions. Stretching can help with this too.

      Stretches to open the hips 
      1. Pigeon Pose
      From your hands and knees, bring one knee forward toward the corresponding wrist. When you’re ready, extend the opposite leg out behind you, pointing your heel up toward the ceiling. As you inhale, lengthen your spine, draw your belly button to your spine, and open your chest. On your next exhale, slowly walk your hands forward as you bring your chest toward the floor. Then, repeat on the other side. 

      2. Low Lunge 
      Begin in the Downward-facing Dog Pose. Step one foot forward between your hands. Make sure your knee is bent at a 90-degree angle and stacked over your heel. Lower your back knee to the floor and slide the foot back until you feel a nice stretch in the hip and thigh. Keep the hips low and level. As you inhale, engage your core, lift your chest away from the thigh, and extend your arms overhead. Then, repeat on the opposite side. 

      3. Lizard Pose
      Start in a Low Lunge. Then, inch your front foot out to the side, creating a wide lunge. From there, take your back knee off the floor and plant your hands or forearms on the floor beside your front foot. Keeping your chest forward, navel in, and back leg extended, hold the pose for 10 seconds. Then, repeat on the opposite side. 

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      18 of the most Instagrammable restaurants in Dubai to visit ASAP

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      Lifestyle

      by Sarah Joseph
      2 hours ago

      VIEW GALLERY/ 18 IMAGES
      Dubai’s burgeoning food scene is growing by the day.
      With unique offerings and an endless array of food and beverage options, these quaint cafés offer a space for like-minded individuals to connect or enjoy some alone time with a book.
      Known for its aesthetic interiors and artisanal coffee culture, each creative space allows a quick escape from any mundane routine.
      If you’re looking for a midweek refresh or a co-working environment to inspire you, we’ve compiled some of the most inspiring and Instagrammable spaces for your next visit.
      For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature image: Instagram @portrayingmystyle_ More

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      How to Update Your Wellness Routine for Fall

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      I’ll be the first to admit I’m not good with change. And this in-limbo transition from summer to fall is not doing me any favors. While I love a sun-kissed glow as much as the next girl, I could do without the triple-digit heat we’re bracing for in LA, seasonal allergies, and overall fatigue.
      As we begin our September, I can only hope that sweater weather suddenly appears with the drop of all things pumpkin-spice-flavored at Trader Joe’s. I’m ready to say au revoir to hot girl summer and welcome all the cozy fall feels with open arms—give me all the fuzzy blankets! From switching up how I sweat it out to how I care for my skin, I’m spicing up my wellness routine this fall. Read on for five simple summer-to-fall swaps to hit reset and embrace the season ahead.  

      1. Reassess your workouts 
      A new season is a perfect time to reassess what type of movement is working for you. Your body needs different things at different times, so taking the time to update your workout is crucial. If you’re going through the motions with your hot girl walk routine, it may be time to switch things up. Try adding a pair of wrist weights to level up your current workout. Or, switch up your workout itself by introducing intervals of lunges, push-ups, or squats into your routine. If you enjoy running, try changing up your route.
      When the crisp autumn air finally hits, take it inside and try a new workout on obé Fitness. If your body is craving more low-intensity workouts than high-energy exercises, channel your inner Hailey Bieber and become a Pilates girl. No matter what your workout routine looks like or what your body is craving this time of year, take the time to check in with yourself and do what feels best for you. 
      If there’s ever a good excuse to get some new workout clothes, it’s a change in seasons. There’s no denying a new workout ‘fit puts a pep in your step—and makes it harder to skip the gym to rewatch Gilmore Girls for the umpteenth time. So don’t be left in the cold (literally) in a sports bra and biker shorts. Work in a pair of new leggings or, better yet, a matching set that screams fall (think: olive greens, mauves, and browns) into your activewear rotation.

      2. Revamp your skincare regimen 
      PSL season means it’s time to start thinking about layering more than just our clothing. That’s right. I’m talking about your skincare products, ladies! Sub out your lightweight summer products for richer creams and serums to avoid the dry skin that accompanies cooler weather. That’s not to say you need to overhaul your entire skincare routine—a few minor adjustments will do the trick.
      Start by swapping your gel cleanser and moisturizer for cream-based alternatives. Opt for a serum with hyaluronic acid. These quick swaps will help lock in moisture. Consider adding vitamin C oil to boost your skin’s antioxidants and achieve a J.Lo-esque glow. Keep your SPF on hand because those UV rays are still strong in the colder months. As tempting as it may be to slough off any dry, flaky skin, cut down on exfoliating if you’re prone to irritation, and forgo products with fragrance and alcohol. Oh, and don’t forget to hydrate the rest of your body to limit any itchiness that the drop in humidity can bring.

      3. Reach for local, in-season fall produce 
      Eating what’s in season not only provides your body with more nutrients but also helps you save money and the environment. So, what foods should you be stocking up on come fall? Opt for fruits like apples, pears, and citrus fruits, along with root veggies like squashes, pumpkins, and sweet potatoes. This time of year, these fruits and veggies are preferable to raw, cooling foods like smoothies and salads. To round out a well-balanced diet, load up on healthy fats (think: coconut oil, avocado, and nuts) and warming spices, such as cinnamon, ginger, turmeric, and cumin. From soups to pasta to desserts, there’s no shortage of fall recipes that are as comforting as they are nourishing. Bottom line: Fill your plate with warm, grounding foods à la Ayurvedic practices to keep your body healthy and balanced. 

      4. Re-establish a consistent sleep schedule 
      With the buzz and laid-back vibes of summer, my beauty rest hasn’t exactly been on point. (Those under-eye bags don’t lie.) In anticipation of the shorter days ahead, getting our healthy sleep habits back on track is especially important. Getting quality rest requires waking up at the same time every morning, making sunlight your first order of business daily, prioritizing movement, keeping your bedroom at a cool 65 degrees (give or take), and creating a healthy pre-bedtime routine. And, no, that routine does not include binge-watching. Incorporating some light reading or journaling can do wonders to quiet your mind for a restful night’s sleep.

      5. Marie-Kondo your life
      Who says sprucing up your home is reserved for spring? It turns out that taking a page out of Monica Gellar’s book can improve your mood, reduce stress, and increase productivity. So with the onset of autumn, take the time to declutter and clean your space for the sake of your physical and mental health.  
      What better time to slow down and look inward than this seasonal shift from summer to fall? As we prepare for the new season, it’s the ideal time to let go of what’s no longer serving us. Ask yourself, “What’s weighing you down?” Consider what may be holding you back in your health, career, and relationships. It may even be helpful to write this out. Then, shed any limiting habits, thoughts, and fears to make room for new energy and opportunities. In other words, “Out with the old, in with the new.” Once you’ve released this baggage, set new intentions and create a clear path to follow through with them. Could you use more self-care? Pare down your to-do list, leaving only the necessary tasks, meetings, and appointments. This will allow you time to focus on your well-being. 

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      7 Rituals That Can Give You an Immediate Happiness Boost

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      There’s something magical about this time of year: the nostalgia of back-to-school vibes, crackling fires, pumpkins taking up residence on every doorstep, crisp weather, and foliage so beautiful you’d think it was fake. I love fall, but after the initial excitement of pumpkin-flavored drinks and sweater weather wears off, the shorter days and chilly temperatures can leave me feeling physically and mentally drained. If this is the case for you too, you’re not alone. As the season changes, it’s natural for our moods to shift too. Experts have confirmed that a decrease in daylight can affect our sleep, energy levels, and social ability.
      While it’s important to take steps to protect your mental health all year round, the change in seasons may require extra support to prevent the fall and winter blues from setting in (if you struggle with mental health concerns, it is always best to consult with your primary care provider or a licensed therapist or counselor). This year, I’ve decided to make a commitment to protect my mental health by engaging in rituals that support me in a positive way. Ahead are seven wellness rituals you can implement now for a happiness boost that will last the entire upcoming season.

      1. Pick up a new hobby
      As the weather outside turns frightful (pun intended), we spend more time indoors. And if you’re anything like me, this means you tend to spend a lot more time mindlessly scrolling, making you feel less energized. As you cozy up inside this fall, consider putting down your phone and picking up a new hobby. Hobbies help to relieve stress while providing a creative outlet. As an added bonus, hobbies can also allow you to connect with people in your community who share your interests and even perform better at work. So whether it is picking up an instrument, learning to knit, or trying a new workout, there’s something for everyone to try this fall. 

      2. Spend time in nature 
      Summer might be ending but it doesn’t mean your hot girl walks have to. Regardless of the season, it’s been proven that spending time in nature boosts mood, eases stress, and helps increase confidence. Bundle up in your favorite fall layers to enjoy walks or workouts outside. And if you’re looking for more ways to reap the benefits of nature, consider taking advantage of fall-themed activities, such as hiking, apple picking, corn mazes, and pumpkin patches.

      3. Try a new recipe
      I could go on and on about how much I love to cook and bake in the fall. Call me basic, (cheugy?) but I will take all the pumpkin and apple-flavored foods. When it comes to fall cooking, I feel like the possibilities are truly endless to create comforting and nourishing meals. Take this as your sign to try out new fall recipes. By making it a point to try a new recipe each week, you create intention, inviting purpose and something to look forward to, which can be energizing and inspiring. Better yet, invite your friends over to cook together or consider starting a monthly cookbook club and take turns hosting. 

      4. Find something to look forward to 
      Having something to look forward to can not only increase happiness, but also make you feel more creative and productive. But that doesn’t mean you have to go on a luxurious vacation or plan a huge party. This fall, try planning experiences with your friends or family, such as a Halloween costume party, pumpkin carving contest, football watch party, or Friendsgiving, to help build anticipation in a positive way. And on a smaller scale, take the time to make your morning cup of coffee or work outfit exciting, which will also give you a happiness boost.

      5. Do a fall clean
      You’ve heard of spring cleaning, but what about fall cleaning? Much like the leaves falling, the changing season is the perfect time to let go of what’s no longer serving you. Consider this your moment to go full Marie-Kondo-meets-The-Home-Edit and clear away items you no longer use, wear, or need. Check out local organizations in your community to see if there are ways for you to donate old items or organize a clothing swap with friends. And aside from physical objects, fall is also a great time to check in on your inner self and reflect on the current year and the months ahead. Are you meeting your goals? What habits are you looking to form? What behaviors are no longer serving you? Dive in to make the last few months of the year the best ones yet. 

      6. Bring the outside in
      As we spend more time indoors, it’s easy to start to feel a little stir-crazy. We know that spending time in nature is great for our mental health, but did you know having elements of nature in your home can have similar effects? Some studies have found that interacting with indoor plants or incorporating natural elements in a room can help reduce stress and anxiety. Luckily, fall decor leans heavily on natural elements (dried flowers, wreaths, pumpkins, etc.), so those fall essentials you’ve been eyeing may be more than just cute decorations. If pumpkins and gourds aren’t really your thing, try moving your desk chair next to a window for more sunlight exposure, adding indoor plants and pictures of the great outdoors to your space, or burning scented candles or using diffusers that smell like the outdoors to help improve your mental health. 

      7. Prioritize rest 
      When the days get shorter, it’s natural to feel more tired. You shouldn’t push through it or get down on yourself for feeling less energized and productive. Take a cue from nature and use this time to prioritize rest–physically and mentally. Getting enough sleep is proven to help strengthen our immune systems, which is something we can all benefit from this time of year. Make it a point to create a consistent sleep schedule that works for you, and if your sleep is already in check, find other ways to protect your energy this season. That could mean choosing your commitments wisely, spending less time mindlessly scrolling, or cultivating more self-love. 

      This article is not meant to used as treatment for seasonal affective disorder. If you think you may be experiencing seasonal affective disorder, talk to your doctor, get in contact with a therapist, and/or talk to a close friend or family member. If you are experiencing suicidal thoughts or actions, get help immediately. 
      National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255)Crisis Text Line: text CONNECT to 741741

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      Our Wellness Editor’s Go-To Supplements for Every Health Goal or Symptom

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      As a wellness editor and holistic health coach, I consider myself well-versed in many things: plant-based eating, ancient medicinal practices, and self-love. However, the topic I get asked about most often is wellness supplements–what to take, when to take them, and what’s actually worth it. The interest in vitamins and supplements makes total sense to me: the supplement industry is confusing AF. We have countless brands, influencers, and experts telling us a magic pill is life-changing or a new powder on the market will have miraculous results. Identifying what we really need in a market filled with expensive miracle powders and magic pills is challenging.
      So, I’m sharing my supplement routine to serve as inspiration. I thoroughly research every brand, ingredient, and trendy new product and have tried countless pills, powders, and potions. (I legit have an entire closet dedicated to supplements.) The list below contains my tried-and-true, carefully selected supplements from a confusing and oversaturated industry.
      PSA: I’m not a doctor. My goal is to help you avoid spending more money on products that will collect dust on your shelves. I’m here to offer transparency on what works for me, and hopefully, you can use it as a starting point to find what works for you. Remember that every body is different. What works great for me might not work for you, and every supplement routine should be crafted with your doctor. I have my clients get lab work with their doctor to identify gaps in their nutrient and vitamin levels. From there, we add supplements based on health goals. So check with your doc, and use my go-to supplement arsenal as a starting point on your wellness journey.

      In this article

      To take every day

      Equilibria
      Daily Softgels
      Important PSA: If you have not hopped on the CBD bandwagon to improve your focus, energy, stress relief, and even anxiousness, you are seriously missing out. CBD has made a huge difference in promoting a sense of calm and stress relief without making me sluggish so I love taking these Equilibria ones to start my mornings off on the right foot.
      Use code theeverygirl for 20% off your first order at Equilibria!

      Multivitamin
      A huge problem with the supplement industry is it’s pretty unregulated, so we don’t always know how high-quality or clean the ingredients actually are. Ritual is committed to full traceability–like you can see on the website the exact farm, source, and geographical location where each nutrient comes from. Plus, it’s more absorbable because of the tiny beads within the capsule which have a delayed release in the right part of the digestive tract that absorbs the nutrients, and has more nutrients than typical multivitamins do, like omega-3 DHA.

      Probiotic
      Sakara is another brand that I really trust their standards of quality–I do not want any additional chemicals or toxins in my body, and if I’m spending my money, I want to make sure its something that will actually make a difference. I love these probiotics because they’re derived from totally clean, raw, plant-based ingredients and contain food cofactors to improve absorption. In addition to the targeted probiotic strains, each pill contains digestive enzymes, systemic enzymes, and prebiotic fiber to ensure the probiotic bacteria can thrive in the gut, as well as other benefits.

      Pure Synergy
      B-Complex
      I’ve been taking a B-Complex for years as recommended by my doctor. I’m a vegetarian who eats minimal dairy, so I’m not getting a lot of B-12 from my diet, and being on the birth control pill for 10+ years has depleted my B vitamins (again, all according to my doctor!). I love this one that’s organic and made from fruits and veggies. Now that I’m transitioning off of birth control and my vitamin B levels look normal, she recommended a B-complex every other day instead of every day, and we’ll adjust based on what my lab results say in the six months–testing is everything!

      Parsley Health
      Vitamin D3 + K2
      Did you know vitamin D is one of the most common deficiencies? Especially through the fall and winter when it’s darker out and we’re not exposed to sun very often. My doctor has said that everyone can afford taking a little vitamin D through the fall and winter months, but–as always–check your levels and talk to your doctor! I love these drops because they contain vitamin K and MCT oil for optimal absorption. I just add a few drops to my morning coffee or tea and it’s the easiest way to get in any vitamin.

      Magnesium
      Magnesium is another super common deficiency that I think most people could benefit from supplementing or asking their doctor about. My doctor put me on an additional dose of magnesium citrate before bed to ease constipation and then increased my dosage before and during my period to help with cramps (think of it as helping to relax the muscles). It has many other functions, like lung function, bone health, and helping to metabolize carbohydrates. There are different types of magnesium too, like Magnesium Glycate, which is more beneficial for stress relief, the nervous system, etc.

      Sleep Capsules
      Before Arrae came out with their Sleep capsule, I only took sleep supplements for special occasions like travel (more below) or if I couldn’t sleep. But I’m so obsessed with the Sleep capsules that I take them on a nightly basis and have the best sleep. They are not made with melatonin or like any other common sleep supplement–instead, it’s a blend of herbs (like chamomile, holy basil, and valerian root) that works with your circadian rhythm to help regulate your body’s natural sleep cycle. So it’s kind of just assisting your body to sleep better on its own, and I truly get the best sleep of my life.

      To improve digestion

      Metabolism Powder
      I will talk about this powder until I’m blue in the face because of how it’s changed my life. I’m not typically a powder person and much prefer pills because they’re easier to remember or make time to drink a powder, but this is totally different. It tastes like a luxurious hot chocolate (just add raw honey!) and is my self-care moment every day–so tasty, it’s helped me replace my coffee habit. But because of the superfood plant-based ingredients, it has also hugely helped my digestive issues like reducing bloat and healing gut lining.

      Dr. Schulze’s
      Intestinal Formula Supplement
      I have tried just about everything to relieve constipation–including prescription medication from my gastroenterologist–but no supplement or prescription has really helped besides this one. I only take one capsule every night after dinner and–not to brag–I have a bowel movement every single morning, which is kind of a miracle for me (#sorrynotsorry for the TMI). No, it doesn’t cause stomach aches or diarrhea for me, and it’s NOT a laxative–it contains herbs that help support your body’s natural detoxification system in the colon, like aloe leaf, ginger root, garlic, cayenne pepper, and senna leaf.

      Bloat Capsules
      I’ve tried a lot of digestive enzymes in my day–basically every food leaves me with painful gas, bloat, or stomach pains. These are my favorites to take after any meal because they genuinely help; I notice a major difference and I can actually eat foods I love without suffering. And–you guessed it–they’re full of good-for-you, plant ingredients from fruit and herbs like bromelain (good for speeding food breakdown), peppermint (to prevent gas), and even contains slippery elm to help protect your digestive system. If I’m eating something like broccoli that I know bothers me a little bit, I’ll just take one, but take two after a pasta and wine dinner out.

      Tomorrow’s Nutrition
      Prebiotic Fiber Supplement
      So you already know about probiotics, but PRE-biotics are just as important because they’re a type of fiber that serves as food for the good bacteria in the gut. Without prebiotics, probiotics cannot survive. I make sure to get prebiotics from food and my probiotics contain prebiotics as well, but I add a scoop of this fiber supplement to smoothies, yogurt, or coffee every few days for additional support, or daily if I feel like my gut health is struggling, like during vacation or a stressful time. I was taking inulin powder (another easy thing to look up and add to your diet!) but my doctor had me replace it with this Sunfiber because it’s a low-FODMAP option if everything triggers your gut like it did mine.

      For stress relief

      Calm Capsules
      If you can’t already tell, Arrae can do no wrong in my eyes–I am indeed a fan and daily user of every one of their products. I’ve struggled with anxiety for as long as I can remember, and—while there’s no quick fix for mental health—this supplement is such an important part of my mental health toolbox. Regular therapy, daily meditation, etc. help keep my anxiety at bay, but taking a Calm Capsule (with ingredients like magnesium and passionflower) is one of the few things I’ve tried that actually works when a stressful meeting is coming up, I’m getting worried while traveling, or I’m feeling extra anxious one day.

      Equilibria
      CBD Oil Drops
      I’ve been using these CBD drops for a few years now and I think they will always be a part of my daily routine. While the Arrae Calm tablets are for occasional moments of stress, I use the Daily Drops every day for better response to stress and anxiety over time. High-quality CBD is extremely effective at helping to regulate mood and stress levels. Bonus: they can also increase focus and relieve tension.
      Use code theeverygirl for 20% off your first order at Equilibria!

      To take when under the weather

      Pique Life
      Elderberry Liposomal Vitamin C Supplement
      Historically, the second the weather starts changing, I would get colds that would last well through winter. Now, I know to take extra good care of my body to avoid the dreaded cold or to limit symptoms to get through the season feeling as good as possible. In the fall and winter, I take one of these packets every day (and double up when I start to feel a cold coming on) and I swear it makes a major difference. It contains clean ingredients with no preservatives, unlike other vitamin C sources and immunity packets, and contains added antioxidants, zinc, etc. for an extra boost and better absorption. Also, it’s like a gel consistency you eat straight instead of a powder you add to water, which I prefer because it’s way easier.

      Beekeeper’s Naturals
      Throat Spray
      There’s A LOT of power in bee products, and propolis is known as one of the greatest superfoods of the world. Containing flavonoids and polyphenols that fight free radicals, as well as vitamin C, zinc, iron, B vitamins, and lots of other antioxidants, it’s incredible for fighting of colds and boosting the immune system. I even do an extra spray when I start getting a sore throat (like after a long day of podcasting when my throat gets scratchy) and it’s immediately gone.

      Tension Relief Supplement
      Whether it’s a hangover, tension, period-related, or just general stress, this all-natural product really works to ease headaches. The herbs used are pretty fascinating, like feverfew, which helps reduce sensitivity to headache triggers, or willowbark, that promotes head comfort. It also contains a concentrated dose of magnesium glycinate as I talked about above, that is extremely helpful to help muscles and the nervous system relax, good for both tension and stress related headaches.

      To take while traveling

      Greens Supplement
      By now, I have talked approximately 10 friends and family members into hopping on the 8Greens bandwagon. My #1 can’t-live-without health product will always be whole, leafy greens (one of nature’s greatest medicine, IMO). I always aim to add greens to at least two meals a day because it makes the biggest difference in my skin, energy, digestion, immune system, etc. However, when traveling, I don’t always have access to fresh, leafy greens. Enter: 8Greens. Made with spinach, wheatgrass, kale, blue-green algae, spirulina, chlorella, barley grass, and aloe vera, each tablet is packed with a variety of nutrients that make you feel amazing. In the form of a convenient tablet you just add to water—it’s like a DIY green juice on-the-go. I also drink 8Greens when I need an extra boost of nutrients in addition to leafy greens, like if I’m starting to get a cold or feel extra drained.

      Organic Green Tea Extract Capsules
      Dr. Christian Gonzalez (you can listen to him on Heal Thy Self Podcast) talks a lot about how the polyphenols and antioxidants in green tea (particularly a highly concentrated version like matcha) can help the body better absorb and detoxify alcohol. Now I have not checked out any other studies to back this up, so do your own research and check out his explanation/recommendations for yourself, but I do take a green tea extract supplement when on vacation (AKA when I’m drinking a lot more alcohol than usual). Do I notice an immediate difference? Not really, but I like knowing I am fueling my body with additional antioxidants. Note: You can also just drink green tea or matcha!

      Hydration Supplement
      You know when you just feel so deeply dehydrated, either from a plane, being in the sun more than usual, drinking alcohol, or just extra depleted from a long day of travel? In order to be optimally hydrated, your body doesn’t just need water–it needs electrolytes that allow your body to hang onto and absorb the water. There are a lot of electrolyte drinks and supplements out there that are full of added sugars, dyes, and toxins, so I like to add some lime juice and a pinch of Himalayan salt for natural electrolytes in my water, but I also like these packets from Cove, which are sweetened with stevia, so they have no added sugar. You’ll feel an immediate hydration, on a deeper level than you would from chugging a glass of plain water.

      Love Wellness
      Sleep Supplement
      Even going from the west coast to the east coast can totally knock off my sleep schedule (a three-hour time change makes a huge difference when trying to fall asleep at night!) so I like to travel with these capsules to help me fall asleep during nights when I know it will be difficult for me to sleep or I’m dealing with jet lag. They contain a small dose of melatonin, which lets the body know it’s time to sleep and release more melatonin, but also uses magnesium and herbs to relax the body and ease stress so you can fall asleep naturally too (and stay asleep!).

      Please consult a doctor or health professional before beginning any supplements or treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or health goal. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

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      10 Little Luxuries That’ll Elevate Any Average Weekday

      by

      I’ve recently seen quite a few videos on TikTok sharing small things you can add to your life every day to really elevate your day-to-day experience, and I absolutely love the idea of treating yourself to little luxuries. Let’s face it: Life can get pretty mundane sometimes as we work our 9-5 and try to keep things interesting. So, adding in small things every day that feels like a special treat is a great way to elevate an average weekday.
      Obviously, you can mix up your weekdays by doing fun activities and just getting out of the house, but there’s no denying that there are some products that can really elevate your everyday environment. Life is short after all, so we shouldn’t feel guilty treating ourselves to those little luxuries that make us happy. From ultra-comfy pajamas to beauty products that will transport you to a high-end spa, these are the items that make every day a little bit more luxurious. 

      Equilibria
      Nourishing Body Oil
      At least once per week, I take THE shower. You know the one—exfoliate, shave, hair mask, and every other beauty treatment I can squeeze in. After this revitalizing shower, I do one of my absolute favorite self-care rituals: use my Equilibria Nourishing Body Oil with a body gua sha. Not only does the CBD provide the ultimate calming experience, the oil nourishes my skin and keeps it hydrated while the body gua sha improves my circulation and helps with lymphatic drainage. My skin has never felt better and smoother than after I treat myself to this little luxury.
      Use code theeverygirl for 20% off of your first order at Equilibria!

      Moonlight Eco Short Pajamas
      A more affordable option when it comes to high-end pajamas, this short set comes in more than 10 adorable colors and patterns. This set is buttery soft, so trust us: Once you start living the luxury pajama life, you’ll never go back.

      St. Barts Cleansing Scalp & Body Sugar Scrub
      With hundreds of rave reviews, you can add this product to your self-care arsenal knowing it won’t disappoint. The scent, inspired by St. Barts, has tropical notes like dragonfruit and tuberose, so you’ll be transported right to island life.

      Sunshine Bundle
      This diffuser has a ceramic cover, making it much more high-end than the not-so-cute plastic options you can find elsewhere. It comes in eight gorgeous color options, so it’s guaranteed to look beautiful in any home. This bundle comes with four vibrant essential oils for energy and overall good vibes.

      Silk Sleepmask
      Our editors swear by silk sleep masks to get the beauty sleep we deserve. This option from Slip will definitely elevate your everyday sleep experience, but they’re even better for improving sleep while traveling.

      Lowball Ribbed Cocktail Glasses
      It’s time to trade in those old plastic cups and invest in some beautiful glassware. It’s truly shocking how fancy you can feel by drinking a beverage out of a pretty glass—and you better believe it’s worth it.

      Barefoot Dreams
      CozyChic™ Socks
      It’s no secret that we’re obsessed with Barefoot Dreams here at The Everygirl. We’ve raved about the robes and the blankets, but these socks are our new favorite. These will have you feeling extra cozy all fall and winter long.

      Summer Fridays
      Lip Butter Balm
      As much as we hate to acknowledge it, the colder months are fast approaching. This lip butter balm from Summer Fridays is praised for its luxurious scent and ultra-hydrating properties. Plus, it’s vegan, cruelty-free, and comes in recyclable packaging.

      Reverence Aromatique Hand Wash
      While you might be tempted to pick up a $5 hand soap on your next Target run, you don’t realize how much this Aesop option will elevate your hand-washing experience until you’ve tried it. Not only does it smell like you’re in a luxurious spa, it keeps your hands extra moisturized and soft.

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