In this solo, I’m walking you through my exact current habits, routines, and non-negotiables—from what I do the second I wake up to my full skincare routine, workouts, supplements, and the small shifts that actually make the biggest difference. I also share what I’ve stopped doing, what I think is overrated right now, and where I’m still struggling.

This is less about doing more—and more about doing what actually works.

We get into:

• My current morning routine and how I set up my day
• My current morning routine and how I set up my day
• What I eat in a day (and how I think about nutrition right now)
• My exact AM + PM skincare routines
• Why I don’t think everyone needs tretinoin
• Skincare I’ve been influenced to try (and what’s worth it)
• Microcurrent and what it actually does for tightening
• The makeup I’m loving right now + the “Hailey Bieber” method
• My version of a 5-minute face
• My full workout split + how I’m building muscle without getting bulky
• How I stay consistent even when I don’t feel motivated
• My current supplement stack
• What I’m struggling with and working on right now
• The most overrated trends at the moment
• The small habits that make the biggest difference

Whether you’re trying to feel better, look better, or just simplify your routine—this is everything I’m doing right now, unfiltered.

This episode is brought to you by:

• Save 15% off my favorite Red Light Mask from BON CHARGE by using code BLONDE at www.boncharge.com.
• Go to Hungryroot.com/blonde and use code blonde for 40% off your first box and a free item of your choice.
• Visit ProlonLife.com/BLONDE to get 15% off their 5-day nutrition program.
• Head to Nutrafol.com and use code BLONDE for $10 off your first subscription and free shipping.
• Go to vuori.com/well for 20% off your first purchase and free shipping on orders over $75.
• Shop SKIMS Fits Everybody collection at http://www.skims.com/well.
• Head to ladder.fit/WELL for a 7-day free trial and $10 off your first month.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Autumn Smith is a nutrition expert and co-founder of Paleovalley who completely transformed her health after years of IBS, chronic pain, anxiety, and burnout. While touring with J.Lo and training with Tracy Anderson—working out up to six hours a day—her body hit a breaking point. In just 30 days, she rebuilt her energy, reduced inflammation, and changed the way she approaches food.

In this episode, we break down the exact shifts that made the biggest difference—and what actually matters when it comes to feeling good, having stable energy, and supporting your body through nutrition.

We cover:

• The exact dietary staples that changed everything in 30 days

• How anxiety, inflammation, and food choices are connected

• How to tell the difference between real hunger vs. boredom eating

• Why digestion suffers when you’re distracted while eating

• Intermittent fasting and its impact on hormones

• Protein quality: powders vs. whole foods, and why amino acids matter

• Why glycine is essential for inflammation, recovery, and skin

• Collagen, organ meats, and key nutrients most people are missing

• Signs of iron deficiency and what to look for

• What to look for on labels when buying meat

• The importance of your omega-6 to omega-3 ratio

• The truth about seed oils—and what actually matters

• Citric acid, fermented foods, and hidden dietary disruptors

If you feel like you’re doing everything “right” but still dealing with low energy, inflammation, or food confusion—this episode will simplify what actually works.

Head to paleovalley.com/well, or use code well at checkout for 15% off your first purchase.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Ariana Medizade is a wellness expert focused on metabolic health, body composition, and sustainable strategies for looking and feeling your best. She joins the show to break down the actual order of operations for a summer glow-up—what matters, what doesn’t, and where to start if you want real results.

This episode cuts through the noise. Instead of stacking a million habits, Ariana explains how to prioritize the fundamentals—sleep, nutrition, muscle, and blood sugar—so everything else (energy, skin, cravings, even “cortisol face”) falls into place. We get into the biggest mistakes women make when trying to lean out, what’s driving modern fatigue and weight gain, and the supplements and habits that are actually worth it.

If you want to feel tighter, more energized, and genuinely glowy by summer—without overcomplicating it—this is your blueprint.

We cover:

• The order of operations for a real glow-up

• The #1 sleep mistake keeping you exhausted (and how to fix it)

• How modern life is disrupting hormones, metabolism, and energy

• Body composition vs. weight loss (and why muscle changes everything)

• How to get lean, toned, and defined—without overtraining

• Why building muscle stabilizes blood sugar (and reduces cravings)

• Creatine for women: benefits for body, brain, and longevity

• Supplements for carb cravings + blood sugar regulation

• How to naturally support GLP-1 and appetite control

• Cortisol myths vs. reality (and what “cortisol face” actually is)

• How to reduce water retention and look less inflamed

• Best electrolytes, collagen, and what’s actually worth buying

• Peptides, black seed oil, and trending wellness tools

• The biggest wellness scams to avoid

You can find Ariana on Instagram at @wellness.pharm and on TikTok at @thewellnesspharm.

This episode is brought to you by:

• Head to armra.com/WELL or enter WELL to get 30% off your first subscription order.
• Go to CLEARSTEM.com/WELL and use code WELL at checkout to get 15% off your first order.
• Get $25 off your first purchase when you go to TheRealReal.com/well.
• Go to fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.
• Go to ro.co/blonde to see if you’re eligible for the new GLP-1 pill on ro.
• Visit livemomentous.com and use promo code well for up to 35% off your first order.
• Get 30% off and free shipping at drinkspark.com with code WELL.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.