Nest Wellness by Beth Bollinger

I love our paid subscriber chat. Nest family members ask recipe and ingredient questions, share wins, and make recipe requests — and some of the best recipe ideas in this collection have come directly from those conversations. This one is no exception. A member requested a blood sugar-friendly version of the Paisley Farm four bean salad and I have been meaning to get to it ever since.

One of the things I love most about building this community is the extraordinary people it brings into my kitchen — and Kerry FaberDish Lister is one of my favorites. Kerry has been a guest chef here at Nest Wellness twice before — her Peanutty Chicken became an instant community favorite, and her Moo Shu Pork Stir-Fry is one of the most popular recipes in the archive. If you have not made either of those yet, consider this your sign.

reviewed by Michael Bollinger, MD, Orthopaedic Surgeon There are practitioners who work in bone health because it is a specialty, and then there are those who work in it because they have lived the stakes personally. Jordan Jones is the latter. Bone health has been one of the most consistently requested topics in this community, and I understand why. Many of you are navigating perimenopause and menopause, watching your risk profile shift in ways that feel invisible until they are not.

over halfway to your 30 plant a week goal with just one meal I first had a Burmese tea leaf salad at Burma Joy in Portland, Oregon on a visit to my daughter Lauren. I was hooked, and now I order the same salad every time we are in Portland. The combination of textures and bold, bright flavors is unlike anything I have ever eaten. I have been saying for years that I want to recreate this salad, so when I saw crispy garlic at Trader Joe’s this week, I knew it was time.

real food, real labs, real life + everything sustaining me this spring Welcome to Nest Wellness! Browse hundreds of recipes in my recipe index, explore free recipes and ebooks over on my website, or dive deeper with my Blood Sugar Method course. May has been a month of big moments and quiet ones. Ellie is growing and changing fast. Cooking in Madison’s kitchen in Oak Harbor. Nolan finishing his junior year of high school. Camille putting the finishing touches on her medical school applications.

10 batches, one secret step, and a grandpa who taught me to love rhubarb straight from the garden One of my fondest memories is walking through my Grandpa’s backyard in Ohio with him, saltshaker in hand, making our way to the rhubarb patch at the back of the yard. We would pull it straight from the ground, sprinkle it with salt, and eat it warm right there in the garden. If you have never tried rhubarb, it is sour and wonderfully crunchy, and it is perfect with strawberries.

how to build a life where feeling well is your default Longevity isn’t one dramatic intervention. It’s the consistent accumulation of small choices made day after day, year after year. After years of studying metabolic health, wearing a CGM, and working with thousands of women in my community, these are the ten habits I come back to. None of them are complicated. None of them require a prescription. They just require showing up for yourself, consistently. 1. Eat 25–30 grams of protein at every meal.

If you have been here for a while, you probably know my midlife mantra by heart. 30 grams of protein at every meal. 10 grams of fiber at every meal. 30 different plants a week. Healthy fats at every meal. A fermented food every day. And 1,000–1,200mg of calcium daily. These are not rules. They are not a diet.

A few years ago, a woman came into my community exhausted, frustrated, and convinced her metabolism was broken. She was eating “healthy.” Salads. Smoothies. Lots of fruit. Avocado toast. A handful of almonds between meals. She couldn’t lose weight, her energy crashed every afternoon, and she was reaching for sugar by 3pm every day. The first thing I asked her: how much protein are you eating at breakfast? She thought about it. “Maybe an egg? Sometimes just yogurt. Usually avocado toast.” That was it.

This one came straight from you. After the empanada post landed, several of you asked for more handheld, portable meals that hit our protein goals without requiring a long afternoon in the kitchen. This is my answer — and what better day to share it than Mother’s Day. The Chicken Calzone. The crust is made entirely from ground chicken — no flour, no grain, just protein — filled with spinach, cheese, and a little tomato sauce, finished with a crispy topping.