The Be Well mid-year mini-reset is all about returning to the sustainable and simple practices that build the foundation for long-term health.
This is not about starting over, quick fixes, or unsustainable extremes. No detoxes. No guilt. Just a gentle realignment of body and mind.
Whether summer has left you feeling off-track, you’ve just returned from travel, or you’re simply craving a sense of structure again, the mid-point of the year offers the perfect opportunity to take a beat, reassess your habits, and re-commit to the simple rituals that actually move the needle.
I call it the Be Well Mid-Year Mini Reset. These aren’t flashy or restrictive strategies. They’re consistent, proven behaviors that support long-term health and daily vitality.
Let’s walk through it:
Why a Mid-Year Reset?
June and July can be transitional. The excitement of summer brings late nights, looser routines (kids home from school, anyone?!), indulgent meals, and for many, disrupted habits. While that’s all part of living well, it’s easy to let good habits slide, ultimately leaving you to feel “off” physically or mentally: sluggish digestion, cravings, bloating, brain fog, or mood swings.
Instead of going to extremes or waiting until September to “get back on track,” this mini reset invites you to re-center – gently reintroducing rhythms, balance, and support for your metabolism, mood, and hormones.
The Be Well Mid-Year Mini-Reset Checklist
These ten simple habits form the foundation of both my personal wellness routine and the protocols I build for clients. They are science-backed, easy to implement, and incredibly effective when practiced consistently:
- Start your day with 30+ grams of protein
- Eat .8-1g protein per 1 lb body mass
- Balance blood sugar using the Fab Four
- Hydrate optimally
- Take Be Well Creatine daily
- Move your body for 30+ minutes daily
- Implement a 12:12 eating window
- Get 7-9 hours quality sleep per night
- Increase natural light exposure
- Give gratitude daily
Let’s break them down...
Start the day with 30+ grams of protein:
Your first meal sets the tone for the day. Prioritizing protein (at least 30g) stabilizes blood sugar, reduces cravings, and supports lean muscle mass. And, it helps curb that 3pm energy crash.
What does it actually look like to hit this goal? I make it easy for you in this article: How to Get 30+ Grams of Protein at Breakfast.
Be Well Tip: Protein smoothies are your BFF for a fast, easy, and high-protein breakfast – I created Be Well Protein Powder when I wanted a super clean, blood-sugar friendly tool for effortlessly increasing protein intake and I didn’t love the options out there.
Eat .8-1g of protein per pound of body mass daily
Protein is crucial for metabolism, muscle repair, satiety, and hormone health – especially as we age. This range supports body composition and keeps your energy stable.
Track for a few days to understand your baseline, and build meals around protein-rich whole foods like wild-caught fish, pastured poultry, and grass-fed beef.
Balance blood sugar using The Fab Four:
The Fab Four includes: protein, fat, fiber, and greens. Each of your meals should incorporate all 4 elements to keep blood sugar balanced, prevent insulin spikes, and minimize cravings.
This is the anti-diet way to eat: nutrient-dense, satisfying, and easy to build on the go. Food freedom at its finest.
Tools for mastering the life-changing habit of balancing your blood sugar:
- Be Well Protein Powder: Your easy button to cutting cravings and feeling full
- Fab Four Fundamentals: A comprehensive video course
-
The Fab Four Kitchen: My (free!) Youtube series where we walk step-by-step through making Fab Four recipes that are family-friendly and actually easy to make
Hydrate optimally:
Especially in the summer months (or if you’re breastfeeding, sweating daily, or following a primarily whole food based diet) it’s important to pay attention to hydration.
Dehydration can show up as fatigue, cravings, or brain fog, and most people don’t realize they’re not just hungry—they’re dehydrated. Aim for at least half your body weight in ounces of filtered water daily, and don’t forget to replenish electrolytes, particularly sodium and magnesium. My go-to is LMNT—a clean, no-sugar electrolyte mix that makes hydration easy and enjoyable.
Better yet, start your day with my Immune-Boosting Morning Drink (Be Well Lemon Water Essential Amino Acids, Be Well Creatine, 1/2 Citrus LMNT packet, and filtered water) to rehydrate after sleep and support cellular function for the rest of the day.
Take Be Well Creatine daily:
Creatine isn’t just for athletes. It supports cognitive function, muscle preservation, and cellular energy. Especially important for women, creatine can help with energy levels, recovery – and my personal favorite, brain health.
Be Well Creatine is absolutely set apart:
- Uses Creavitalis, the new gold standard in creatine supplementation – it is a micronized creatine for seamless mixing and assimilation into foods and beverages as well as enhanced absorption for less risk of digestive side effects. Also, zero taste.
- Highest quality and purity – a product of Germany, rigorously tested, with strict German standards
- Minimally formulated with only one ultra-pure ingredient
- Artificial additive-free, filler-free, preservative-free, sugar-free, gluten-free, dairy-free, natural flavor-free
Personally, after using Be Well Creatine for only six weeks, the difference I noticed in mood elevation and brain health/cognition were undeniable.
Move your body for 30+ minutes a day:
This doesn’t mean intense workouts every day. Think joyful, consistent movement – the kind that loves your body, and your body loves back. Walking, strength training, pilates, or yoga. The key is consistency. Daily movement supports metabolism, blood sugar balance, lymphatic flow, stress relief, and longevity.
Curious to learn about my thoughts on movement-that-isn’t-exercise aka NEAT? I forecasted it on a trend watch. And spoiler alert, I’m a fan.
Follow a 12:12 eating window:
Time-restricted eating can reduce inflammation, support metabolic health, and give your digestive system a rest. A 12:12 window (for example eat breakfast at 7am and finish your eating by 7pm) is a gentle, sustainable starting point that still allows flexibility and social ease.
While intermittent fasting has mixed results in terms of its sustainability and positive (or negative) effect on hormone health, a reasonable 12:12 eating window is a great way to garner the benefits of resting your digestive system without shocking your body into a high-cortisol/unbalanced state that can happen with more extreme fasting.
Prioritize 7-9 hours of quality sleep:
Sleep is the unsung hero of hormone balance, metabolism, and mental clarity. Aim for a consistent bedtime, reduce blue light in the evening, and keep your room cool and dark.
As a supplement minimalist, Be Well Magnesium made the cut as a nightly non-negotiable. It contains co-factors like L-Theanine and GABA to support easier and deeper rest.
Increase natural light exposure:
Circadian rhythms are deeply tied to light. Getting 10-15 minutes of natural sunlight within 30-60 minutes of waking helps regulate cortisol, improve energy, and support sleep later on.
Be Well Tip: Step outside with your morning coffee, take your toddler on a “wake up” walk, or stretch on the patio – your body will thank you.
Practice daily gratitude:
This one is simple but profound. Gratitude practices (even just naming 3 things each morning or evening) improve mental health, reduce stress, and foster resilience. A healthier mindset leads to healthier choices.
Final Thoughts: Progress Over Perfection
This reset isn’t about changing everything overnight. It’s about layering in simple, sustainable practices that support your biology and align you with your values. If you fall off one day? No big deal. Just pick it back up the next.
By anchoring into these foundational habits, you can enjoy the rest of summer with energy, ease, and clarity – all while supporting your long-term wellness.
Here’s to realignment, not restriction. To nourishment over punishment. And to finishing the year feeling even better than you started it.
