If one thing epitomizes the fall season, it’s the cult-favorite Pumpkin Spice Latte. It’s the comforting drink we wait all year for because there’s nothing quite like sipping on warm, pumpkin-spiced goodness to lean into the slower autumn days. But there’s one caveat: The traditional Starbucks PSL is flavored with not-so-great-for-you ingredients like added sugar and “natural flavors” (flavoring agents that can be highly processed and contain preservatives and chemical additives). Combined with caffeine, you’re in for a blood sugar crash soon after the initial energy boost.
But we all want to lean into the best parts of the season without sacrificing our health or creating negative symptoms. Wellness girls need their PSL fix, too! So, I picked the brains of doctors and dietitians to create the ultimate healthy PSL, whether you’re DIYing at home or ordering at your local coffee shop. And if you just can’t part with your beloved PSL in its truest (sugary) form, I’ve got a few health tips for you, too. Read on for seven ways to hack your way to a nutritious, gut-friendly, hormone-friendly, all-around healthier PSL. Your fall latte will never be the same again—for the better.
Hacks to “Healthify” Your PSL Order
Reduce the caffeine
It may be the pick-me-up that most of us can’t function without first thing in the morning, but coffee can be a trigger for GI symptoms like heartburn and bloating, and it might also interfere with the balance of the hormones estrogen and progesterone. Additionally, caffeine can cause your body to produce excess cortisol (AKA the stress hormone), which can result in inflammation. Dr. Erin Hendriks, a board-certified physician and functional medicine practitioner at Salvo Health, recommended choosing decaffeinated coffee or using less coffee in your PSL (like ordering half-caf) if you have gut or hormonal conditions. If you’re not quite ready to cut your caffeine in half, you can try two espresso shots and one decaf espresso shot (even a little bit makes a difference).
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Go for a dark roast
The variety of roasts you see at your local coffee shop means more than just how coffee connoisseurs order their ideal cup; they vary in caffeine, acid levels, and antioxidants. While the differences are slight, dark roast coffee contains less caffeine and more antioxidants than light or medium roast coffee, so the former is better if you’re trying to cut back on caffeine intake. What’s more, darker roasts tend to be lower in acidity, making them easier on your stomach and less likely to cause heartburn or indigestion. TL;DR: Kindly ask your barista to use their dark roast Espresso Roast versus their lighter roast Blonde Espresso Roast when making your PSL.
Opt for a small size
When you want to go all in and indulge in a PSL as it comes (in all its pre-sweetened, pumpkin-flavored syrup delicious glory), drink it as is because joy is a nutrient, too. But on those days when you’re just looking to satisfy a seasonal flavor craving? Go for a small (AKA a Starbucks “tall”) so that you’re consuming less added sugar and preservatives that come with the pumpkin spice syrup and whipped cream.
Ask for 1-2 pumps of pumpkin syrup
In the Starbucks PSL, baristas add three pumps of pre-sweetened pumpkin-flavored syrup in a tall latte, four in a grande, and five in a venti (six if it’s an iced venti because the drink is four ounces larger). Instead, specify one to two pumps of syrup to get the flavor without as much added sugar (and toxins). In other words, to still get that fall-in-a-cup flavor with less added sugar, take the less is more approach.
Opt for unsweetened, plant-based milk
Condensed milk (think: non-organic, processed cow’s milk that has had most of its water removed and sugar added) is the common base of America’s favorite seasonal beverage. “Dairy is a common trigger for gut symptoms, as the lactase enzyme declines with age, and most adults have lost at least some ability to digest dairy,” Dr. Hendriks explained. If dairy doesn’t make you feel great, ditch it. Instead, request a plant-based option like almond, cashew, or soy (preferably with no sugar added). You’ll not only avoid dairy and sugar, but because plant-based milks are alkaline in nature, you’ll also balance the pH of your coffee, giving you a much less acidic cup of coffee. Whichever you choose, you can still expect the familiar flavor and frothy, creamy texture of the conventional PSL.
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Not all non-dairy alternatives are created equal though. “Oat milk is higher on the glycemic index, which further disrupts your blood sugar regulation,” warned Dr. Lana Butner, a naturopathic doctor and acupuncturist. “When blood sugar is dysregulated, it has a negative effect on cortisol production and secretion, leading to further inflammation within the body.” If nut milk isn’t your thing, opt for coconut milk, which contains healthy fats.
Add a dash of cinnamon
Cinnamon is loaded with powerful antioxidants, including polyphenols, which offer anti-inflammatory effects to the body. It can also help keep blood sugar levels balanced, which is not only beneficial on its own but can also help lessen the burden of the added sugar from pumpkin syrup on blood sugar. Plus, it adds more to the unique seasonal flavor.
Skip the whipped cream
Perhaps the easiest and most obvious hack of all is forgoing the whip altogether on your PSL if you’re simply craving the pumpkin sweet treat and can do without whipped cream. You’ll save yourself from unwanted additives like preservatives and stabilizers, not to mention stomach issues if you have digestive disorders or lactose intolerance. But remember if you’re intentionally indulging and want the whipped cream, let yourself indulge guilt-free. The point is all about intention; if it’s something you could do without, it’s an easy hack to make your PSL a little less stressful on the body.
Tips to DIY a PSL at Home
Use 100 percent real pumpkin puree
The essence of the PSL that gives its distinct taste most often comes from pumpkin flavoring or syrup (code for sugar-dense syrup or powder artificially made to taste like pumpkin)—unless you make your own version at home. Reach for canned or fresh pumpkin puree as the main ingredient, which will deliver the signature pumpkin flavor and some major health benefits, too. “Like most veggies and fruits within the red, yellow, and orange hues, pumpkin is rich in vitamin A and lycopene,” Dr. Butner said. “Both of these nutrients are fantastic for eye health due to their antioxidant status, which helps with the prevention of cellular degradation. The concentration of fat-soluble vitamins (A, E) in addition to vitamin C, iron potassium, and manganese also make pumpkin a fantastic food for boosting immune function.” Dr. Hendriks added that pumpkin is packed with fiber, which improves digestion by acting as food for good bacteria in the gut.
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Be intentional about your coffee (or matcha?)
Coffee can be a major superfood, but it’s also one of the most sprayed crops. Choose a high-quality brand that is organic and fair trade, as low-quality beans are heavily processed and can be high in toxins and pesticides. Also look for beans from Brazil, Sumatra, Vietnam, or Nicaragua, as well as Robusta beans (over Arabica beans), espresso beans, or chicory blends, as they are less acidic to your body. For a coffee substitute, Dr. Butner suggested matcha because who says pumpkin spice has to be reserved for coffee: “One teaspoon of matcha contains 70 milligrams of caffeine compared to a cup of coffee, which contains roughly 140 milligrams. Matcha is also rich in the polyphenol EGCG, which has potent health protective effects, and L-theanine, which has been shown to improve mood and cognition and reduce stress and anxiety.” (I promise, it still works in your PSL!)
Swap artificial sweeteners for natural alternatives
While Starbucks doesn’t reveal the components of their signature pumpkin-flavored syrup, Carly Knowles, MS, RDN, LD, PCD, a registered dietitian and cookbook author of The Nutritionist’s Kitchen, let us in on what’s behind the curtain: “These pumped flavorings not only add a significant amount of sugar to your diet, they often contain artificial flavoring and coloring which some have been linked to issues like kidney damage or cognitive problems.” She suggested using a natural sweetener like monk fruit extract, raw honey, or maple syrup to control the level of sweetness and reduce or eliminate the sugar content entirely, depending on your taste preferences.
Don’t forget the spices
The PSL wouldn’t be the PSL without the “S,” and luckily, spices also pack powerful health benefits. The usual suspects you’ll find in the PSL are cinnamon, nutmeg, ginger, and cloves. “Go heavy on the herbaceous spices for the extra seasonal flavor,” Dr. Butner advised. She broke down the benefits of each:
Cinnamon: blood sugar-balancing, allows for insulin to escort glucose into the cells to use as energy (as opposed to remaining in the circulating bloodstream for too long, eventually causing damage to tissue and organs)
Nutmeg: a powerful antioxidant that is great at squelching free radicals, decreasing inflammation in the body, and helping with cerebrovascular circulation
Ginger: an antimicrobial antioxidant that helps regulate blood glucose levels, and as a potent herb, it also helps to increase circulation
Clove: an anti-inflammatory antioxidant shown to increase circulation and nerve transduction to the pelvic floor and reproductive organs
8 ounces freshly brewed coffee
1 cup milk of choice
2-3 tablespoons organic pumpkin puree
1-2 tablespoons maple syrup (or another sweetener of choice)
1 teaspoon pumpkin pie spice
1 teaspoon vanilla extract
Instructions: Make coffee, pour it into a glass or mug, and set it aside. Pour milk into a saucepan and heat over medium-low until warm (do not let it come to a boil). Then, transfer milk to a blender and add pumpkin puree, maple syrup, pumpkin pie spice, and vanilla extract. Blend until well combined. Pour the mixture into the glass of coffee and sprinkle with a dash of pumpkin pie spice or cinnamon, and enjoy!
Experts Consulted
DR. ERIN HENDRIKS
Dr. Erin Hendriks is a board-certified physician and functional medicine practitioner at Salvo Health. She’s a member of the American Academy of Family Physicians and American Board of Lifestyle Medicine and an Institute of Functional Medicine certified practitioner.
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DR. LANA BUTNER, ND
Dr. Lana Butner is a board-certified naturopathic doctor (ND) and licensed acupuncturist (LAc). She earned her ND at the Southwest College of Naturopathic Medicine where she completed hundreds of hours learning about conventional and alternative medicine therapies, botanical medicine, and general and genetic-specific nutrition.
CARLY KNOWLES, MS, RDN
Carly Knowles is a master’s-educated registered dietitian, health coach, and cookbook author of The Nutritionist’s Kitchen. She has been featured in global media such as SHAPE magazine, CNN, FOX News, Yahoo, and mindbodygreen, and she’s worked in partnership with healthy food brands such as Organic Valley and NOW Foods.
If you are looking to eat healthier while saving time and money, then you’ll definitely want to get acquainted with your slow cooker. This trusty appliance lets you simply dump in ingredients, set it, and forget it. That means you can easily whip up yummy, nutritious meals that would otherwise require way too much time in the kitchen. And especially as cooler weather settles in, it’s time to add some cozy slow cooker recipes to your regular meal prep rotation.
We’ve rounded up 35 healthy recipes you can throw together in the slow cooker to make your life easier this week. They all create a big batch, so you can whip one up on Sunday and have meals prepped for the whole week. Or freeze the rest for meals down the road! Whether you are vegan, vegetarian, paleo, dairy-free, or gluten-free, these slow cooker recipes will satisfy everyone:
Source: Show Me the Yummy
If your go-to comfort meal involves a block of ramen and a seasoning packet, trust me—I love those, too. But you can elevate your basic bowl of ramen with just a little extra effort. Simply prep your ingredients, toss them in, and let the crockpot work its magic.
Source: Ambitious Kitchen
It can be difficult to find weeknight meals that are healthy and delicious but don’t take up too much of your precious time. This slow cooker yellow chicken curry checks all those boxes and packs in tons of flavor, too.
Source: Kristine’s Kitchen
This recipe might just give you the juiciest, most flavorful chicken of your life—all with a hands-off approach. The herbed sun-dried tomato sauce is an irresistible addition that will have your mouth watering.
Source: Recipe Runner
I feel like a broken record this fall because I can’t stop telling everyone how excited I am for chili season, but once you try this recipe, you won’t be able to stop raving about it either. If you love Italian food, you’ll be obsessed with this Italian twist on classic chili.
Source: Life Made Sweeter
There’s no need for takeout with this tasty slow cooker Kung Pao Chicken. It offers all the convenience and is even more delicious.
Source: Half Baked Harvest
This meatball orzo is the perfect choice when you can’t decide between a creamy, comforting dish and a bright, zesty dinner. It effortlessly combines both flavor profiles and is incredibly easy to whip up.
Source: Chungah Rhee of Damn Delicious
There’s nothing that will fuel you to get through the week like a filling dinner of chicken, broccoli, and potatoes. Plus, the garlic sauce in this recipe is so creamy and delicious that you’ll want to put it on literally everything you cook.
Source: Our Salty Kitchen
Take taco night (or burrito night or bowl night) to the next level with this smoky chicken tinga slow cooker recipe. It’s incredibly versatile, allowing you to serve it in various ways, all of which taste great.
Source: Erin Clarke of Well Plated
This beef and broccoli packs more flavor than your typical recipe, and all the cooking happens in the crockpot, requiring minimal effort on your part.
Source: Eating Bird Food
Now that fall is officially here, it also means that cold and flu season is lurking around the corner. When everyone around you is getting sick, it’s important to have a soup recipe you love on hand to make you feel better, and this easy chicken and wild rice soup is just the thing to perk you up.
Source: Isabel Eats
Stuffed peppers are a staple in my household. If you don’t already make them often, you’ll love how tasty, customizable, and time-saving they are, especially when you make them in the slow cooker.
Source: Fit Foodie Finds
The Thai green curry, coconut milk, and fresh lime juice come together to make this coconut curry chicken recipe irresistible.
Source: The Girl on Bloor
Don’t be fooled—this is not your typical, bland chicken and rice. It’s so creamy that it’s hard to believe it’s healthy, but it’s made with brown rice, veggies, and chicken broth rather than the typical canned soup.
Source: Whole Kitchen Sink
Beef bourguignon may seem like a fancy dish that would require too much effort on a weeknight, but with this recipe, it’s ready in a snap. Serve it as a stew or over some mashed potatoes for an unmatched dinner.
Source: Sweet Peas and Saffron
Whether you follow a vegan diet, are trying to eat more plant-based, or simply appreciate a good recipe regardless of whether it contains meat, you’re guaranteed to love this vegan tikka masala. Not only does it taste fantastic, but it also freezes well, making it a great option for meal prepping.
Source: Half Baked Harvest
If you’re looking for a chicken tortilla soup with a bit of a kick to warm you up on chilly fall nights, this spicy crockpot recipe is a must-try.
Source: The Real Food Dietitians
We all know and love a good baked potato, but now imagine a perfectly baked sweet potato stuffed with tangy, spicy shredded buffalo chicken. Prep takes only 15 minutes, and then the slow cooker takes over from there.
Source: Pinch of Yum
As incredible as fall is, there are days when the cooler weather and shorter days can make you feel a bit sluggish. My favorite remedy for those days is a hot bowl of detox soup. This one is full of protein, fiber, and potassium—it’s just what you need to help you feel fabulous.
Source: Gimme Some Oven
With this vegetarian chili, you won’t even miss the ground beef because it’s so delicious without it. It’s the perfect warm and comforting dish for fall.
Source: Host the Toast
No matter what your favorite soup is, you have to admit that none has mass appeal like chicken noodle soup. This recipe takes it up a notch with the addition of buffalo sauce.
Source: Erin Clarke of Well Plated
This recipe proves you don’t need noodles to create a showstopping lasagna. It has just the right amount of sauce and cheesiness, and on top of that, it’s low-carb and high in protein.
Source: Eating Bird Food
This recipe allows you to make a vegetarian Mexican casserole with quinoa, black beans, and taco seasoning entirely in the slow cooker. Who doesn’t want a 10/10 meal that only requires 2/10 effort?
Source: Closet Cooking
This slow cooker honey garlic chicken is bursting with flavor and makes a fantastic fridge staple for topping rice, sandwiches, quesadillas, and any other dish that could use a boost of protein.
Source: Lexi’s Clean Living
If you’re looking for a no-frills chicken soup recipe that might just make the best bowl you’ve ever had, look no further. This recipe also freezes well, so you can enjoy it whenever you need an extra dose of comfort.
Source: Half Baked Harvest
The only thing better than getting takeout is enjoying the same dish without having to leave your home at all. That’s exactly what this crockpot creamy cashew chicken recipe with rice and naan offers.
Source: Oh, Sweet Basil
With fall comes football season, and this healthier version of sloppy joes is just the thing to eat while tailgating or hosting a watch party. You can even make it ahead of time and store it in the fridge or freezer, then reheat it when you’re ready to serve.
Source: Ambitious Kitchen
If turkey sloppy joes aren’t your thing, this slow cooker pulled chicken recipe is a great alternative that tastes just as good. Or, make both!
Source: Cooking Classy
I’m obsessed with creamy tomato soup, and honestly, I didn’t think it could get any better—until I came across this recipe that adds cheesy tortellini. After trying it, you’ll never want tomato soup without it again.
Source: Chelsea’s Messy Apron
When you need something hearty, healthy, and easy, this slow cooker recipe never fails. Just put everything in the crockpot, and once the Mexican quinoa is done, add toppings like sour cream, salsa, and avocado.
Source: Cotter Crunch
This recipe isn’t your traditional chili—it swaps the typical beans for sweet potatoes and is completely paleo. It’s a unique twist on chili that tastes amazing.
Source: Half Baked Harvest
This recipe makes butter chicken easier to cook, healthier, and more delicious. Served alongside naan and rice, it’s the perfect slow cooker meal.
Source: by Erin Clarke of Well Plated
One thing about me: I love a meatball. On a sub, with pasta, by itself as an appetizer—name a meatball-focused dish, and I’m a fan. Make this recipe in a crockpot and add it to any dish of your choice for an easy, delicious dinner.
Source: Chelsea’s Messy Apron
This vegetarian soup is a nutritious meal packed with plant-based protein. It’s delicious as is, but if you’d like to add some meat, shredded chicken pairs wonderfully as well.
Source: Creme de la Crumb
Seafood lovers, meet your new favorite slow cooker recipe. This jambalaya is bursting with bright Cajun flavor, featuring sausage, chicken, shrimp, rice, vegetables, and a bold blend of seasonings.
Source: Fit Foodie Finds
To make this honey sriracha, you only need five ingredients and 10 minutes of prep time. Then, you’ll have a mouthwatering dinner ready to enjoy.
I’ve purchased some of my all-time favorite products from Amazon. My desk chair, the oversized mirror that sits in my bedroom, the emotional-support water bottle I take everywhere—heck, I even bought my coffee table on Amazon. I’m a sucker for a good deal and fast shipping, and you know Amazon does both of those things well. And while it may seem like Amazon just had their Prime Day sale, the retailer has another huge sale coming up, and you’re not going to want to miss this one.
Amazon is calling this latest sales event their Prime Big Deal Days. It’s basically the October version of Amazon Prime Day, and the deals are good enough to rival even Black Friday and Cyber Monday-level savings. This fall’s sale promises to be as big as ever, but with a few twists that you’re going to want to know about before you start shopping.
Read on to learn everything you need to know to make the most of Amazon’s Prime Big Deal Days, including some early deals you can start shopping now.
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What Is Amazon Prime Big Deal Days?
Amazon Prime Big Deal Days is a 48-hour sales event that kicks off on Tuesday, October 8. The sale officially goes live starting at 12:01 a.m. Pacific Time (that’s 3:01 a.m. Eastern) and runs through the next day, October 9. As we get closer to peak holiday shopping season, it’s your chance to shop some of Amazon’s best early holiday deals. You can expect deals across categories including electronics, fashion, home, kitchen, and toys, so no matter who you’re shopping for, you can snag some great deals. Some items are bound to sell out well before the end of the sale, however, so it’s a good idea to shop early. Plus, Amazon will be dropping new deals as often as every five minutes during certain periods throughout the sale, so there are tons of opportunities to score some savings on whatever you’re shopping for.
How to Shop the Best Deals from Amazon Prime Big Deal Days
Like Prime Day, Amazon’s Big Deal Days sale is only available for Prime members, so you’ll want to sign up for a membership (or a free trial) ASAP. It costs $14.99 a month or $139 annually, but of course, you’ll get a ton of benefits like super-fast, free delivery in addition to access to the sale. If you like placing an order and having it arrive within a day or two, the membership fee is well worth it.
Hot tip for scoring the best deals: Set up alerts so you’ll be notified about any sales on items you’ve got your eye on. Since new deals can pop up at any time during the 48-hour sale—including “lightning deals” that are only good until they’re gone—take away some of the shopping stress by visiting the Prime Big Deal Days event page in the Amazon Shopping app. You can set up an alert for any items on your Amazon wishlist, in your cart, or marked “Save for Later.” Then if and when the price drops on your item, you’ll be the first to know.
Early Amazon Prime Deals You Can Shop Now
Ready to start shopping right now? Keep scrolling for our top picks for the best early deals to shop ahead of Amazon Prime Big Deal Days 2024.
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MEET THE AUTHOR
Jessica Friedhoff, Senior Lifestyle Editor
Jessica Friedhoff is the Senior Lifestyle Editor at The Everygirl, where she oversees the Home & Living category of the site. She has nearly seven years of experience reviewing products, covering trends, and creating inspiring content around all things home.
When I think of cozy fall scents, vanilla is always one of the first things to come to mind. From marshmallows roasting over a bonfire to cookies baking in the oven on an October night, something about vanilla is both nostalgic and comforting. Needless to say, while you’re nailing down your signature fall scent this year, a vanilla perfume should be in the running.
Throughout 2024, vanilla scents have started to trend on TikTok, largely thanks to creators claiming that vanilla perfumes are their most-complimented scents. Whether you’re already a lover of vanilla scents or are looking to hop on the bandwagon for fall, I read an embarrassing amount of reviews (and asked our editors for their tried-and-true favorites) to find you the best vanilla scents money can buy.
The Best Vanilla Perfumes
Yves Saint Laurent
Notes: Vanilla, white flowers, black coffee
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Known as one of the most iconic vanilla perfumes, YSL’s Black Opium is notable for its longevity and memorable vanilla scent. With notes of black coffee and white flowers, it’s warm, spicy, and quintessentially fall.
Juliette has a Gun
Notes: Natural vanilla, sea salt, sandalwood
Rather than your typical rich, vanilla scent, perfumer Romani Ricci set out to create a vanilla-based perfume that smelled light, fresh, and airy. By combining vanilla with sea salt, this scent is robust, unique, and will earn you all the complements.
Tom Ford
Notes: Vanilla, tobacco leaf, ginger
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Tom Ford’s Tobacco Vanille is a warm, spicy fragrance that combines tobacco leaf, vanilla, and ginger for an iconic, unisex scent. Bonus: This woody fragrance’s stunning bottle will look incredible sitting on your vanity.
Ariana Grande
Notes: Vanilla, cocoa butter, plum
With notes of musk, plum, and vanilla, this scent by Ariana Grande puts any hesitation about celebrity perfumes to rest. It’s an addicting, sexy scent that gets major kudos for also being affordable.
Diptyque
Notes: Vanilla, pink peppercorn, cypriol
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With notes of peppercorn, vanilla, and cypriot, Diptyque created the perfect, feminine scent in their Eau Duelle Eau de Parfum. It captures the warm, comforting essence of vanilla without crossing into “too sweet” territory.
If you prefer a gourmand scent, Afternoon Delight by Maison Margiela is for you. Thanks to notes of Madeleine accord, sandalwood, and Madagascar vanilla, it perfectly captures the sweetness of a Parisian cafe.
NEST New York
Notes: Vanilla bean, vanilla orchid, coconut
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If you’re sensitive to fragrances, a perfume oil will give you a light, natural scent without being too overpowering. Nest’s Madagascar Vanilla perfume oil combines vanilla bean with a hint of coconut for a subtle take on vanilla.
PHLUR
Notes: Sugar Crystals, Vanilla, Cashmere Wood
According to our beauty editor, “This is my favorite scent of 2024. I don’t love a sweet scent on myself, but this one manages to capture the warmth of vanilla—minus being too sweet (which usually makes me stay away from vanilla perfumes). This is my new go-to scent for fall and winter.”
The 7 Virtues
Notes: Amber, Pink Carnation, Vanilla
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If you like a second-skin kind of scent, this one by The 7 Virtues is for you. It has a clean, natural fragrance with light notes of vanilla for a your-skin-but-better effect that’s totally unique to you. This scent is long-lasting, vegan, and Leaping Bunny-certified, too.
ABOUT THE AUTHOR
Jenna Piotrowicz, Editorial Assistant
Jenna began working as an Editorial Assistant for The Everygirl in 2024. With her eye for detail, she assists the team with content creation, sourcing products and images, and works behind the scenes to support The Everygirl in uploading and updating content.
I’m going to let you in on a dirty little secret: My alter ego might be a biohacking gym bro. Real ones will tell you I’ve been known to listen to two-plus hour podcasts on all things fitness, wellness, and optimization and… take notes *you may now cringe*. But as much as I love geeking out over the science behind muscle protein synthesis or cold plunging, the truth is that most of the research has been done without women in mind, meaning without taking into account our bodies’ unique needs. So, when an episode of The Huberman Lab Podcast with Dr. Stacy Sims dropped with “female-specific” advice, I was shaking with excitement.
Dr. Stacy Sims is an exercise physiologist, nutrition scientist, and world-renowned expert in female-specific nutrition and training for healthy performance and longevity. If you’ve heard the phrase “women are not small men” (which refers to the fact that the female body has unique needs), she’s the one to thank. In this episode, Dr. Stacy Sims debunks so much of what we’ve been told about how to exercise and outlines the blueprint for training and fueling in a way that will optimize your health and set you up for a long healthy happy life. But the episode is over two hours long—I listened so you don’t have to. I’m outlining 12 key takeaways from The Huberman Lab podcast episode I think every woman needs to hear. No matter your age or health goals, there’s some incredible insight for you here.
1. We Should All Be Resistance Training
It’s probably not news to you that weight lifting is not just for gym bros; the girls should be lifting weights in some capacity to improve strength, metabolic health, hormonal health, and more. But despite how far we’ve come in terms of normalizing lifting for women (and getting rid of myths that it will make you “bulky”), there’s still far to go. So catch me screaming it from the rooftops: Strength training is fundamental for bone density, balance, a healthy metabolism, cognitive function, and so much more. Dr. Sims also provided a full breakdown of the ideal workout routine for women.
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The Ideal Workout Routine:
While these are the guidelines she recommends for each age group, she also notes that women aged 20-40 can focus more on finding ways to move that they enjoy and will stay consistent with. Developing a strong baseline of strength will help as you begin to hit perimenopause, but ultimately, we want to choose things we enjoy doing.
Women in their 20s:
Learn how to move well (squat, deadlift, chest press, lunge, etc.); this will set you up for the rest of your life
Aim for three to four strength training sessions per week around 45-60 minutes
You can train for failure, and train for strength and hypertrophy
Sparknotes on hypertrophy: Work around the 8-12 reps aiming to hit failure on the last rep
Add in one to two sessions of sprint intervals or HIIT
Make things fun! Find the exercise you like to do, and try to incorporate this stuff where you can.
Women in their 30s
Three to four strength training sessions focused on compound movements and lifting heavy
Compound movements are exercises that work multiple muscle groups and joints at the same time (squats, deadlifts, lunges, overhead presses, bent-over rows)
Work in six-week blocks focused on progressing in strength to have a strong base foundation going into your 40s
One to two sessions of HIIT or sprint intervals
Women in their 40s and on
Minimum of three resistance training sessions focusing on compound movements
One to two sessions of HIIT or sprint intervals
Jump training to help keep bone density and prevent osteoporosis
2. Don’t Be Afraid of “High-Intensity” Exercise
In this cortisol-obsessed world, high-intensity workouts have come under fire as the culprit for inflammation and stress. Dr. Sims shared that some of this can actually be mitigated by proper nutrition (which I’ll jump into shortly), but the other takeaway is that most of what we’ve defined as high intensity… isn’t actually. Most of your Barry’s, Orange Theory, and SoulCycle are actually moderate-intensity workouts. These are the types of exercise that will drain the tank but don’t actually reach a high enough intensity for the post-exercise hormone response that brings cortisol back down.
So, what is high intensity exercise? We’re talking about short bursts of 80-100 percent effort. This could be a full-out sprint, battle ropes, an assault bike, or some sort of interval training. All out effort, recovery for two to three minutes, and repeat three to four times. Why? True high-intensity work creates strong external stress that teaches your body to adapt. Essentially teaching your body how to overcome an inflammatory response. As we age and lose estrogen, we lose a huge anti-inflammatory agent. This type of training can make up for that. Not only do these adaptations help you process glucose and carbohydrates more efficiently, but they also contribute to brain health and cognitive function as well. So, you can tax the system in short bursts (no more spending an hour on the treadmill), and then commit to full recovery before you do it again.
3. Intermittent Fasting is Not It (For Women)
According to Dr. Sims, most of the research on the benefits of fasting or training fasted focuses on men. Women’s bodies don’t react the same way. Whether you’ve experimented with the practice or simply find you can’t stomach food in the morning, it may be time to restructure your routine. Turns out it all comes back to everyone’s favorite buzzword: Cortisol. Cortisol spikes in the morning, and giving the body some fuel before we take on another stressor, whether it’s a workout or simply rushing into your day, helps bring that spike down.
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If you find yourself feeling like you’re running on adrenaline all day, it may be due to a lack of fuel first thing in the morning. The good news is it doesn’t take much; a pre-breakfast snack to get blood sugar up can make all the difference. Try out some of these high-protein breakfast ideas that will start you off on the right foot.
4. Yes, You Need to Fuel Before and After Your Training
For women especially, taking on a workout with no fuel (AKA food) makes it difficult—if not impossible—to reach the level of intensity we want to see results and release the hormones that drop our cortisol after the workout. Dr. Sims recommended at least 15 grams of protein before a workout if you are going to do any kind of resistance training and can throw some carbs if you’re also engaging in cardio. Afterward, get in 35 grams of protein within an hour to prohibit the breakdown of lean mass and help kickstart that recovery and muscle-building process.
If you’re thinking, “I thought we disproved that post-workout window,” I regret to inform you that we have on our hands another case where women are different than men (men can wait up to three hours before the breakdown of lean mass begins). Getting that fuel in quickly means we don’t start to break down the lean muscle mass we are trying to build.
5. For Nutrition Outside of Workouts, Follow Three Basic Principles
Beyond nutrition before and after workouts, Dr. Sims keeps it fairly simple with three basic principles to follow that provide the optimal nutrition for most women:
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Get in about 1 gram of protein per pound of body weight a day.
Eat carbohydrates from all colors of the rainbow
Yes to all fruits, vegetables, and grains because they’re high in fiber and micronutrients like vitamins, minerals, and antioxidants. If you are eating a starchy carbohydrate such as white bread or pasta, Dr. Sims recommended pairing it with protein for a great post-workout meal.
Nourish with healthy fats
We love a plant-based fat like avocados, olive oil, nuts, and seeds, but Dr. Sims doesn’t shy away from dairy either. Grab some butter or full-fat greek yogurt to balance out your meals.
While diet is always most important when it comes to proper nourishment, Dr. Sims does recommend a few specific and intentional supplements for women. And the surprising #1 choice on her list? Creatine (her answers to your potential FAQ: Yes, it’s safe for women; no, it will not make you gain weight). Creatine not only helps your performance and recovery but also has been shown to improve your cognitive performance. The second most important supplement Dr. Sims recommended for all women is Vitamin D3 to maintain iron stores. She also gives a shoutout to adaptogens like ashwagandha, schisandra, lion’s mane, and rishi, and mentioned it’s important to have a good protein powder to help hit your daily goal and fuel before and after workouts.
7. Opt for Hot over Cold
If you’ve fallen down the cold plunge rabbit hole recently, this one’s for you. As awesome as it may feel to take a dip in frigid temperatures, Dr. Sims said it is not ideal for women (if you do love the cold plunge or cold shower, try to keep that temperature no lower than 50 degrees Fahrenheit). However, there are significant benefits to heat exposure (i.e., saunaing) for women. If you’re experiencing hot flashes in menopause and perimenopause, regular heat exposure can actually help mitigate those. Additionally, saunaing for up to 30 minutes after you lift can help enhance performance and recovery.
8. Keep Your Eyes on Your Own Cycle
Cycle syncing has been revolutionary for many women in the way they approach their fitness routine. Dr. Sims confirms that there are different phases of the cycle where you may need more fuel, may feel more fatigued, or may be more likely to hit a PR. Her takeaway is this: All cycles are different. Track your own and find out where those phases are for you and how your body feels in each phase. Additionally, depending on your birth control method, your hormones may not follow the natural cycle, so following a typical cycle syncing protocol may not have any benefit for you.
9. Eat With Your Coffee
Dr. Sims is not the health expert who’s going to tell you you need to ditch caffeine altogether or go decaf-only. If you need to justify your daily dose of caffeine (me), Dr. Sims has got your back. But she did mention it’s important to only drink caffeine along with food. Especially if you’re having a cup of coffee before a workout and you get dizzy or nauseous, try adding in a little snack or hold off on the coffee until you can eat.
11. Do Not Reduce Your Well-Being to Aesthetics
A powerful part of the conversation was when Dr. Sims shared her opinion on the dominant messaging when it comes to women’s fitness and nutrition. It’s unsurprising that most of what we learn about wellness is about the way our bodies look (fitness programs claiming they’ll help you look more toned, WIEIAD videos that start with a mirror selfie, supplements that promise weight loss). She offers a refreshing perspective and recommends women stop basing their wellness routines around aesthetics. Instead, focus on molecular changes that will optimize your life, improve brain health, and give you the ability to live a long, active, and independent life.
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12. Listen to Your Body First and Foremost
At the very end of the episode, Andrew Huberman poses the question: “If you had a magic wand and you could get all the women on earth to make a change or changes, how they think about their hormone cycle exercise, healthspan, lifespan, what would it be?” Dr. Sims goes on to say that she would have every woman understand their intrinsic self. There is so much external noise about the right way to move, eat, and live and a lack of information about how to understand our bodies’ cycles and aging process. She hopes that each woman can understand what their body is experiencing and have the tools to help it thrive in that age and stage of life. TL;DR: Listening to your body is the most important change you could possibly make for your health.
MEET THE AUHTOR
Abigail Moseman, Social Media Assistant
As the Social Media Assistant, Abi works with the Social Media Editors to ideate and create content, and build community across all of The Everygirl’s social channels. Abi uses her passion for fitness to contribute ideas and content as a fitness writer for The Everygirl.
It feels like I just caught my breath from that extra-spicy Aries eclipse back in April, but here we go again with another set of eclipses ready to bring some wild energy back into our lives. We’re now in the middle of the second (and last) 2024 eclipse season, which started with the Pisces lunar eclipse on September 17, 2024, and ends with a Libra solar eclipse on October 2, 2024. It’s been intense and emotional, and as much as I love Pisces energy, the brain fog has made it almost impossible to get anything done. If you’re anything like me, you’re ready to book a spa day and disappear from society for a few days.
Not all eclipses are created equal, and everyone feels each one a little bit differently. Your zodiac sign can tell you a lot about how this eclipse season will affect you and what sort of changes the cosmos are plotting for your life over the next few months.
What is an eclipse?
If we want to get science-y with it, an eclipse occurs when the Sun comes in between Earth and the Moon or when the Moon comes in between Earth and the Sun. In astrology, eclipses are like full moons on some serious performance enhancers. They have the potential to bring about life-altering changes, like a big move, marriage, kids, or a major promotion.
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Eclipses always happen in opposite pairs, but sometimes the pairs overlap. This season, we have one eclipse in Pisces and one eclipse in Libra because we’re just starting to move into the Virgo-Pisces eclipses and move our way out of the Aries-Libra eclipses, which will officially finish up their turn during the next eclipse season beginning in March 2025.
How to deal with eclipse energy
Eclipses can be exciting and fun. They can also feel like hopping on a rollercoaster that you didn’t know went upside down before you strapped in. You’ll be fine, but it might be a wild ride. Luckily, we’ve got the tools to get through it—a little self-care and a go-with-the-flow attitude can go a long way. This is not the time to take on extra responsibilities—the eclipses will be a lot more challenging if you’re burnt out and frazzled.
It’s also important to keep in mind that changes during eclipse season usually don’t happen right away, and you might not notice how significantly things have shifted in your life until months later. If you’re feeling especially anxious about this eclipse season, I recommend looking back at previous eclipse seasons and seeing how your life changed during those times.
What to expect from this eclipse season, based on your sign
Aries
Aries, it’s time to dive deep and really think about what you want. Let’s be real, you’re not great at taking things slow, but this eclipse forces you to sit still by making your next move unclear—or by bringing on some serious brain fog. As we enter October, the focus switches to relationships, but not necessarily the spicy, X-rated type of romance you love so much. This eclipse is more about serious relationships—whether that means a long-term SO or a new business partner—and what you need to do to create more space for the people who matter the most.
Taurus
This recent Pisces eclipse lit up your social life in a major way, and you’ll probably see those changes throughout the next few months. That might mean fewer Sunday brunches for a while as you spend more time with a new friend group, or even more time alone while you figure out what type of friendships you want to prioritize. That alone time will help you during the Libra eclipse when the focus switches to your daily habits and health. Your day-to-day responsibilities could change in a big way, too—whether it’s because of a new job, a new pet, or a commitment to creating healthier habits.
Gemini
Expect some big changes in your public image: Think blowing up on social media or getting a promotion that puts you in a leadership role. The Pisces eclipse started pushing you along and encouraging you to go after what you want, and if it’s aligned, it’ll start paying off as this Virgo-Pisces eclipse pair continues next year. The Libra eclipse, on the other hand, switches the focus to the fun stuff—romance, creativity, and kids or pets. You might realize that you don’t want kids and would rather save the extra bedroom for a colony of adopted cats, start a new creative project, or just have a lot of fun dating if you’re single.
Cancer
It’s time to go off on a new adventure. Book that dream trip or get back to school and finally earn that M.B.A. you’ve been thinking about. This Pisces eclipse is pushing you to create change in your life by learning and experiencing something new. On the other hand, the Libra eclipse will do a major switch on you and push you back into your comfort zone—home! Make sure you make the most of this second eclipse and prioritize self-care, no matter how crazy the outside world gets. Take extra-long baths, get those pumpkin-scented candles stocked, and feel all the feelings.
Leo
Buckle up and get ready to deal with those emotions you’ve been sweeping under the rug, Leo. Unresolved issues with your ex? Resentment about not getting that promotion? Anger about family drama? All valid feelings, but now it’s time to sit with them and let them do their thing. Surround yourself with good friends this eclipse season, and know it will pass. Lucky for you, the Libra eclipse brings lighter energy with it. You might feel ready to share some feelings with the girls during wine night or plan a fun weekend getaway for everyone to get some R&R. The focus here is on taking time to connect with your people and build new relationships, too.
Virgo
You know those relationships you’ve been avoiding so that you can work on yourself? It’s time to take a chance and swipe right. Even though your mental game is on point, finding balance and compromise in relationships can be a mystery to you. This Pisces eclipse is pushing you—you don’t need to have all the answers, and things don’t need to be perfect for love to exist. If you’re searching for love, take a chance. If you’re already there, be open to change. The Libra eclipse is more your style and gives you the chance to analyze how you make money and whether or not it lines up with who you are. If not, create a plan to find work that means something to you and gives you a sense of purpose.
Libra
Switching up your daily routines keeps things spicy, and that’s exactly what September’s Pisces eclipse pushed you to do. Whether it’s starting a new health routine, taking on a new role at work, or challenging yourself to take more breaks during the day for self-care, it’s time to mix things up. The changes you make now will bring some big energy next year when the Virgo eclipse rolls around. As the Libra eclipse peaks in October, it brings some well-deserved all-about-me energy. Celebrate yourself, but also focus on what it is you want. You love to make other people happy, but this eclipse is asking you to be selfish.
Scorpio
Romance, family, and creativity are the themes during this Pisces eclipse. As a Scorpio, I felt this Pisces eclipse in a major way—the baby fever is hitting hard. This eclipse season has all of us Scorpios feeling extra romantic and family-oriented. Maybe you’ll adopt a pet, have a lot of fun dating, or finally end that dry spell with your partner (it happens to the best of us). With the Libra eclipse, prepare to go deep and see what’s holding you back. Make changes wherever you’re feeling stuck, whether that means finally seeing what the sober-curious movement is about or setting better boundaries with your boss.
Sagittarius
Listen Sag, I know you’re not one for letting your emotional side take center stage, but it can be helpful sometimes. This Pisces eclipse is hitting a sensitive part of your chart, and it might bring up emotions that you haven’t felt in a while (or ones you’ve been avoiding to keep your optimistic outlook on life). You can go as deep as you want to, but make sure to at least think about what these emotions are trying to tell you. In October, the Libra eclipse will help you chill out and focus more on your social life and professional circle. Use this energy to your advantage and make connections with new people you vibe with—it’s a powerful time to open up new opportunities for yourself.
Capricorn
With the Pisces eclipse, communication and your immediate community are the center of attention. Are you communicating clearly and actually saying what you want to say? If not, it might be time to rethink your communication style to get your points across more effectively and help you reach your goals. Once the Libra eclipse rolls around and those communication barriers are easier to navigate, get ready to shine. This eclipse energy is helping you finish up whatever advancements you’ve made in your career over the last year and a half. It’s time to finally get the recognition you deserve.
Aquarius
Expect some disruptions in your career—it might feel like a huge headache at first, but all of the best changes do. The Pisces eclipse aims to make sure that how you make money is aligned with the person you are. Treat this change like your next big project—it can be fun or, at the very least, be the perfect opportunity for you to figure out exactly what you want. In October, you might find yourself moving neighborhoods or taking some weekend trips to clear your mind and get a change of scenery. Think about how these opportunities can help you build stronger connections and communicate your ideas with more people.
Pisces
This recent Pisces eclipse might’ve felt a bit bumpy, in the way that pilots say you’ll only feel “a little bit” of turbulence. This is a time for self-transformation and growth. Maybe you had one of those famous Pisces epiphanies about your purpose in life or broke out the box dye and switched up your look on a whim. On the other hand, maybe you just cried a lot. No judgment: The key is to feel, heal, and make positive change. When the Libra eclipse happens in a few weeks, be prepared to take an even deeper dive into your emotions. Will it be intense? Yes. But it will only help you get to know yourself and connect with the world around you more.
MEET THE AUTHOR
Brittany Mailhot, Contributing Astrology Writer
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As an Astrology Writer for The Everygirl, Brittany enjoys exploring how we can use astrology to understand ourselves on a deeper level. During her time studying at Portland Astrology School, she became especially interested in evolutionary astrology and the role of the moon in our lives. Outside of The Everygirl, she is an advocate for community building, mental health, and policy change.
I don’t know how it happened, but we’re in the final quarter of 2024 and the holidays are fast approaching. I love the holiday season with all the festive and cozy things it brings, and I anxiously wait all year for it to come around and love to live it up to the fullest. But I have to admit, after a summer of channeling my inner Brat (thanks Charli XCX) and saying yes to every fun “going out” opportunity, my wallet is feeling a little less enthusiastic about gearing up for the holidays.
I haven’t been as diligent about my sinking fund for gifts as I have in past years, so I’m going to be looking for ways to make a bit of extra money before the holidays come around. Luckily, there is still plenty of time to pocket some cash. Ahead, I’m sharing seven ways to make extra money before the holidays.
1. Start a (temporary) side hustle
A temporary side hustle is a great way to make a little extra cash in a small window of time. However, this isn’t the time to start something from scratch like a blog or entire business because those take time to get going. Instead, delivering food, pet sitting or dog walking, offering rides through Uber or Lyft, or tutoring little kids can be started quickly and easily. When I’ve needed extra money for something in the past, I’ve opted for editing papers for college students (just Google “edit academic papers – your city”), babysitting the children of a family friend, and writing freelance articles (hi, it’s me). These are all fairly painless, can fit around your existing schedule, and allow you to determine how much you want to work. Once you’ve got all the cash you need for the gifts you’re eying for loved ones, you can stop doing it.
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2. Sell items you don’t use
One of the best ways to make extra money quickly is to sell things that you’re not using anymore, whether that’s old furniture, clothing, or even dusty kitchen appliances. Spend an afternoon looking through your cupboards and storage bins to see what might be worth selling, then take some pictures and post your items on Facebook Marketplace, Poshmark, or Depop. You’d be amazed at how quickly things get scooped up, especially if you live in a town with college students or an area where new people are always moving in. When I did this last year, I made about $700 in a few days from my old clothes, shoes, and a few pieces of old furniture. It was the easiest money I’d ever made.
Another great option is to do a giant closet purge and take your old clothes to a store like Buffalo Exchange, Crossroads, or Plato’s Closet. They may not take everything, but this can net you a couple of hundred dollars in one trip if it’s been a while since you’ve last cleaned out your closet.
3. Make and sell items at a craft sale
If you’re even slightly crafty, this one is for you! One of my friends has amazing handwriting and created a calligraphy kit with the right pens, paper, and a few guided worksheets. She then started renting out little booths at craft shows around our city. I kid you not, she made $5,000 in a few months from something that took her less than an afternoon to put together—not a bad return on investment, if you ask me. If you’re a good calligrapher, can make adorable knitted sweaters, or have some other cozy hobby, consider trying to sell things on Etsy or at a local craft fair.
The one thing to consider, however, is how long it will take you to make these items and what you’d be selling them for to ensure it’s worth your time. If it takes three hours to make a cute little crocheted giraffe but you can only sell it for $10, that’s likely not a great income source.
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4. Rent out things you don’t use
If you’re not ready to sell things you’re not using, consider renting them instead! This is an especially good idea if you have an extra room in your house that you could Airbnb, designer clothes that can be rented for special events, a storage shed people could rent to house their items, or a parking space you aren’t using. You can even rent out your bike or car when it’s not in use on apps like Turo (just check with your car insurance provider to make sure other drivers are covered in the event of an accident). It will take a little bit of legwork to get things set up on the various rental sites, but it’s worth it if you can make some money off of something that’s currently just sitting there.
5. Consider retail or service work
If you’re a corporate girlie, you know Q4 is the busiest time of the year. It’s the same for the retail and food service industries, too. Now is a great time to consider picking up a part-time retail or food service job as a way to earn a little extra money on the weekends. Stores and restaurants are looking to add seasonal employees to their staff as they prepare for the holiday rush. What’s great about seasonal roles is that there are no expectations of longevity. Both sides know this is a temporary setup, so you can earn the extra money you need without feeling the pressure to stay on after the season. Bonus: If you end up at a store you already shop at, you’ll likely get a sweet discount during the busiest shopping season of the year.
6. Create a holiday-inspired service
It’s no secret that the holidays are a busy time of year for everyone. Many people’s schedules don’t allow them the time to get into the holiday spirit. Create a holiday-inspired service like decorating homes, wrapping presents, or personalized shopping for gifts, as a way to make extra money and spread the joy of the season. Make an ad and post it to your community’s Facebook page or on your own socials to get the word out, include your pricing and descriptions of the services, and wait for the DMs to flood in!
7. Monetize your skills
Chances are you have a least one skill you’ve mastered and it’s even more likely that there’s someone out there that will pay to learn that same skill. Create an online class or volunteer at a facility with similar in-person courses and charge a fee for teaching your skills. This can be anything from adult dance classes, piano lessons, intro to graphic design, leadership skills, or even pickleball instruction. No matter your skillset, providing lessons is a great way to make extra money while maintaining a flexible schedule. Plus, hosting online classes, using public sports centers, and including material fees in your base fee make it so you don’t have to dig too deep into your wallet to get started.
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Bonus: Use points to pay for holiday expenses
I know this isn’t actually a tip for making more money, but I couldn’t end this article without encouraging people to go through their loyalty programs and use up those points! When I was a new graduate with very little disposable income for the holidays, I’d use my grocery card points to get food to bring to gatherings, leftover gift cards combined with points to get free gifts for friends from Sephora and ULTA, and buy everything else using the cashback I’d accumulated from my credit cards throughout the year. If you’re resourceful, there’s always a way to make the holidays work without going into debt or opting out of all the fun, so take some time now to pull a plan together to find some extra cash!
MEET THE AUTHOR
Devin Cleary Gooden, Contributing Finance Writer
Devin is a Toronto-based content creator and marketer with 10 years of experience writing about finance and career tips for women. She is passionate about helping women understand finances so they can create the life they want to have, whatever that may look like. She is currently a senior manager of content at a fintech company, where she works on websites, emails, social media, videos, and podcasts.
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