Wellness Tip:

Spice Things Up (In the Kitchen)

Want to know something cool? That sprinkling of oregano on your pizza doesn’t just taste good; it’s actually helping you fight infections and lower inflammation. 🍕

In fact, many herbs and spices have benefits beyond adding flavor to your food. 

Ginger can ease stomach upset and reduce pain. Rosemary may improve brain function and mood. Cinnamon has been shown to help regulate blood sugar, and cayenne pepper is good for your heart. 

The bottom line? A diverse mix of herbs and spices isn’t just delicious, it’s a smart move for your health.

This post breaks down the science-backed benefits of 14 herbs and spices, so check that out for more.

Routine Breakdown

Katie Rogers, Soul-Led Leadership Coach & Podcast Host

The Anti-Hustle Morning That Actually Works

Katie Rogers went from being a burned-out lawyer to being homeless, to now being a sought-after coach for female entrepreneurs. “In the past, my morning routine was a long checklist of wellness tasks—yoga, EFT, breathwork, journaling, meditation—all performed from a place of proving,” she says. “My energy was screaming, ‘If I do all this perfectly, then maybe I’ll finally be enough.’ It was performative self-care, rooted in self-doubt.” 

Now, she tells us, her mornings are no longer about doing everything “right,” but are rooted in who she is being. 

The Routine:

• Wakes up naturally, without an alarm. “I designed my life that way. Rushing first thing signals to the subconscious that you’re already behind—and I refuse to start my day in lack.”
• Walk and breakfast. “I take my dog out in nature, enjoy a slow breakfast with my partner, and check in with who I need to be to create my next level.”
• Tunes into her thoughts. ”If judgment shows up, I compassionately explore the wisdom underneath it.”
• Celebrates progress. “I spend time in ‘gain’ thinking rather than ‘gap’ thinking, consciously measuring how far I’ve come. (Shoutout to The Gap and the Gain by Dan Sullivan + Dr. Ben Hardy for language around this.)”
• Consumes inspiring content. “I flood my mind with the world’s best mentors via audiobooks, podcasts, and high-frequency trainings.”

Why it works:

• Katie’s routine includes some proven cornerstones of health and happiness: movement (in this case, dog walking), contact with nature, building positive relationships, celebrating progress… But the biggest takeaway here is creating a routine that authentically serves you. As Katie puts it, “What changed everything wasn’t the routine itself. It was releasing the idea that I had to earn my worth through it.”

Adds Katie: “I still hold daily non-negotiables—fitness, mindfulness, learning, connection, action—but I lead myself in how they unfold. Some days it’s a full 90-minute embodiment practice. Other days it’s a 10-minute intention and a walk in the sun. Both are powerful, and having the autonomy to drop the small balls so I can keep juggling the big ones is crucial.”