This shift in seasons always makes me feel excitement that typically manifests in a whole house deep-clean, closet purge, and intake of new information to up-level whatever goals I’m working toward at the time. Today’s Scrolls is loaded with research-backed protocols that help us do just that, plus some magnificent mindset motivation and lots of fun along the way. I’m sharing how I get 125 grams of protein a day as a vegan, including a recipe for pumpkin protein muffins, what it should sound like when you’re striving for VO2max, and so much more. Come on in!

meals

We shared the recipe for these protein packed pumpkin muffins here, and answered one of the questions we get all the time – how do you get enough protein in as a vegan? I did a round up from Friday where I ate 125 grams in a day 💪🏼

29 nourishing fall salad recipes

6 All-Time Favorite Foods For Longevity from a nutritionist

Love these swaps to make any recipe vegan – great ideas especially for baking!

We watched this interview together as a family, and while much of it we had learned through living it through the years with food allergies and illnesses, there were many (terrifying) eye-openers as well. If you’re feeling sick and stuck this is a good place to start.

movement

This was interesting: How much time should a person spend exercising?

And we hear a lot about Zone 2 cardio – this visual was helpful. I’ve been gauging it based on how winded I am 😅, since after 7 years, I made the decision to get rid of my Apple Watch (here’s what happened next).

Meanwhile, as I approach 40, I keep seeing a myriad of benefits touted by longevity experts for extensive stretching, flexibility and bodyweight exercises as a catalyst for improved posture, hormone health, digestion, and overall strength and well-being. Jon and I joined a gym to be able to take advantage of heavier weights than we have at home, but I still felt like I was missing that range of motion component. I have been working through Mike Chang’s movements as often as I remember and 10/10 recommend!

mindset

This month’s roundup of inspiration embraces healthy boundaries, new beginnings, and taking care of oneself wholly. The first time I read the last square in the slideshow, it felt like someone had plucked the thoughts right out of my journal. A no-fail recipe for a tremendous day!

more

Proud mom pictures from the 1st day at his new school & a bevy of joy jolts from August 🤗

500 People Ate An Avocado Every Day For 26 Weeks — Here’s What Happened (I add an avocado to our morning smoothie each day and it gives it such a luxe texture, not to mention cuts the taste of the kale!)

The Case Against Being Nice (And Being Kind, Instead)

5 Ways to Stop Being a People-Pleaser and Set Healthy Boundaries

I have learned an immense amount of new protocols and valuable intel on hormone health, physical fitness and protein intake from this podcast. Well worth a listen!

The Pinterest Fall 2024 Trend Report (I can’t wait to try pistachio butter for the 1st time 😋)

What Fruits Can Dogs Eat? Here’s What’s OK and What to Avoid According to Veterinarians

How to Break Free from a Chronic Stress Cycle

Hypothyroidism Symptoms Are Easy to Miss—Here Are Some Clues to Pay Attention To

A powerful essay about our micro-insecurity treadmill.

Parenting doesn’t come with a handbook (sadly) but whenever we’re in a tough spot and nothing feels like it’s working, we circle back to these experts. Their advice has been fantastic through the years in case you know of a parent who could use a little help, and a hug!

This series always fascinates me and makes for fun (and inspiring!) background noise whilst working. This one had a few excellent nuggets of wisdom from people who have walked the walk.

Take care of yourself and your people this week, kind friend! Don’t forget to take a step back from the barrage of information and attacks on your attention to fill your cup in only ways you can. Research shows that even five minutes of focused deep breathing per day can leave us feeling restored, centered, and lower inflammation and stress!