And just like that, we have fully arrived at summer — the hot days are here, school’s out and the festivities have begun. June was wild (read: many ups and many downs) and even though summer means more socializing and more activities, I am definitely taking a couple weeks to slow things down and reset a bit (quite the opposite of the way I usually am when summer arrives…but you gotta do what you gotta do) »
the here and the now:
Currently eating: cold watermelon with a sprinkle of salt, soft serve ice cream, the GOAT summer corn salad, and fresh Caprese salads.
Currently questioning: how I can be more present in life. In June, we lost a family member and it really got me thinking how short and precious life is. I’ve been stewing over how much energy and time I put into worrying about things that really won’t make a difference in the long run, and questioning what are the things that matter most in life at the end of the day.
Currently simplifying: my routines — thanks to the Summer of Enough project we are currently within. During week 1, we are taking steps to unwind ourselves, and part of that for me (because I’m doing it alongside you guys!) is to work on moving through the daily motions slower and as a result, taking unnecessary things off my plate too. You’d be surprised how much you can take on, even though you don’t actually need to. Simplify, and say no baby.
Currently supporting: my metabolic and nervous system health. Because the past month was stressful/unexpected/busy…my body is showing the results of that. My hair is shedding a lot a lot, my skin has seen better days, and my overall energy just feels a bit…chaotic. As a hormone health coach, I know that it’s thyroid and stress. I’m supporting this by just being consistent with the basics at the moment like consistent meals, rest + sunshine and appropriate exercise. The basics never fail you.
Currently learning: I’m learning about kittens, because no one told me kittens would be on my summer bingo card. 🤪 Long story short, I’m an animal lover and over the winter, a mama stray showed up at our house so, naturally I started feeding her. She disappeared for awhile and showed back up at the end of May. By the 3rd week of June, she brought us her litter of 6 kittens — so I’ve been learning a lot about kittens let’s just say.
Currently listening to: my Summer 2026 playlist — every spring I put together a playlist for our summer ahead, just vibey tunes to have on in the background while we eat, cook dinner or just hang out on the porch. (Yes, I shared about this same playlist in the Summer of Enough post too!)
Currently reading: Project Hail Mary (such an amazing book, especially if you enjoy space) and National Geographic Magazine, my parents got a subscription and we are getting the mags once they are done, I forgot how great they are!
Currently looking forward to: the first beach trip end of July. I can’t wait to swim in the ocean, walk on the sand and just soak up mama blue.
journal prompts | july
What expectations do I carry that I want to let go of for this season?
What does nourishment look like beyond just food?
What would happen if I gave myself permission to slow down?
Am I rushing through moments that I really want to savor?
What is one thing I know my body needs from me this month?
What activities can I do that would make me feel most like myself?
What did I enjoy doing as a kid in the summer that I can do again as an adult?
share with a friend and write your journal prompts together, like a writing exercise night
foods to focus on
In July the food focus goes to hydration, mineral repletion and cooling foods. I always love seeing the explosion of color and fresh food available at grocery stores and also farmer’s markets this time of year, there’s just so much abundance. So take advantage, and grab some of these foods next time you’re out:
Tomatoes
Sweet corn
Zucchini
Yellow squash
Cucumbers
Bell peppers
Green beans
Eggplant
Carrots
Beets
Swiss chard
Kale
Lettuce
Peaches
Nectarines
Plums
Apricots
Berries
Watermelon
Cantaloupe
nervous system reminders
Speaking from experience here, as someone who loves summer and looks forward to this season year round, sometimes it’s easy to go overboard trying to squeeze in allll of the memorable activities, events, vacations, you name it. Sometimes there’s a little too much YOLO’ing and pressure (from myself mind you) to make the most of every single day.
But, having said all that, something that I am leaning into deeply this summer is the idea that the season doesn’t have to be jam packed, and in going along with the theme of our Summer of Enough project, I am truly wanting to just focus on enough, and knowing that sometimes the best seasons are those where the days are slower and ambling.
There’s something very special about the mundane moments especially in summer — let this be a reminder that even if you aren’t always doing something, there’s still magic in the air if you just look around. Whether it’s the fireflies at night, the extra long days, seeing things growing in your garden, or just the fact that ice cream counts as a perfect afternoon snack.
So even if you feel the pressure to make the season count, know that it’s ok if you just want to focus on presence and being in the moment.
you don’t have to pack your calendar, you can have a really good summer built from ordinary and mundane moments
take short restful moments in the middle of your day, even if the to do list isn’t done
a few simple daily anchors, like breakfast, a daily walk or a consistent bedtime can help support your body during the busier times
receive the season: slowly eat in season fruit, take barefoot walks, enjoy the warmth of the sun on your skin, listen to the sound of birds in the early morning, gaze at the sky.
what to release
Guilt around slowing down — the pressure to make every day count because it’s summer and everyone around you is doing it all. Often, we are so busy all year that we actually need the summer to replenish. And with the warm temps, the abundance of sunshine and plentiful fresh food, it really makes it an opportunistic time to slow things down and take a little R+R. It can be hard to have this mindset when you feel like everyone around you is doing this or going there — but take it from me, you aren’t missing out. You are giving yourself exactly what you need.
what to protect
Your routines — no matter what kind of summer you want to lead, protecting your routines maintains your internal rhythms. And for women, this can mean the difference between dealing with PMS on vacation or breezing through your cycle like its no big deal. Trust me on this. Stick to your foundational daily anchors, you know: 3 main meals per day, a mostly consistent bedtime, getting outside daily and moving your body. You will feel so much better and balanced, while maintaining energy and good digestion.
one simple wellness goal
If you haven’t checked it out yet, I’m inviting you to check out and join us in the Summer of Enough project we have going on to kick off the summer.
So far in week 1, we are diving into the concept of Unwinding Ourselves, and shifting our default state from chaotic to intentional and slower; whether it’s the manner in which we do house chores, or how we tackle projects, or even the expectations we put on ourselves daily.
With prompts to personally experiment with each week’s theme, journal entries to go deeper, and some fun extras like playlists and a mini pod, we are coming together to get our spark back this summer, without all the pressure and perfectionism :)
the mini golden pod of the month:
This month, a rambling on why I’m choosing a slower summer over my usual jam packed one, why I feel like there was so much magic in summers as a kid (even though we didn’t do anything and rarely left the neighborhood), and why the Summer of Enough project is so important to me, and yes I get mushy at the end because I truly am grateful for each and every one of you being here. Substack really rocks.
Wishing you all a wonderful month ahead, and I look forward to writing the next currently for you all come August!
Thanks for reading,
Em
For the woman who is running on empty and needing clear and simple direction on what to do so they can reclaim their spark: The Radiance Reset
WELCOME —
If simple and sustainable wellness is your jam, welcome. Golden Wellness is a reader supported space for those who are over the noise and confusion of the modern wellness world, and are looking to learn more practical and realistic ways to support their body and mind — with a little touch of personal musings and fun content thrown in the mix. Come hang.
Love this and SO GLAD you are enjoying the GOAT summer corn salad — it’s one of my faves!
I love your focus on pausing and reflecting on where we're at in life and how to bring more wellness into our every day with simple and actionable ideas 💜