the wellness rewind

The weekly newsletter for women who take their wellness seriously — without making it their whole personality. Routines, recovery, and the products actually worth buying. Straight to your inbox every Sunday.

This Sunday’s Drop

Sleep & Recovery

The Thing Nobody Tells You About Building Habits That Stick

Mar 8, 2026

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10 min read

The Thing Nobody Tells You About Building Habits That Stick

By the time you read this, I'll be at the finish line in Lisbon.

Valerie Alvarez

Want better skin, stronger immunity, and more energy—naturally?

Want better skin, stronger immunity, and more energy—naturally? ARMRA is the science-backed colostrum supplement transforming health from the inside out. Try the ARMRA. Use code WELLNESSBUM for 15% off.

Supplements & Nutrition

Mar 5, 2026

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7 min read

My 6 Favorites for Spring

The things making the season shift feel good this year.

Valerie Alvarez

Sleep & Recovery

Stop Optimizing Your Morning. Start Protecting It.

Mar 1, 2026

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9 min read

Stop Optimizing Your Morning. Start Protecting It.

I was doing everything right and still waking up exhausted. My WHOOP showed me why.

Valerie Alvarez

Sleep & Recovery

You’re Not Burned Out. You’re Under-Recovered.

Feb 22, 2026

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9 min read

You’re Not Burned Out. You’re Under-Recovered.

I was doing everything right and still waking up exhausted. My WHOOP showed me why.

Valerie Alvarez

Daily Routines

Morning and evening habits that make wellness feel effortless, not overwhelming.

Daily Routines

The Sundown Wind-Down: Your Body’s Cue to Slow Down

Embracing early sunsets as a cue for relaxation and better sleep.

Oct 5, 2025

Daily Routines

The Sunday Edit

Crowd-sourced rituals, ice rollers, and why doing less might be your new power move.

Jun 22, 2025

Daily Routines

If You’re Always ‘Catching Up,’ You’re Doing Too Much

If your idea of “rest” involves catching up on work, errands, and inbox zero—you’re not resting, you’re performing. This week, we’re rewriting the rules of productivity and teaching you how to unplug on purpose.

May 25, 2025

Mental Wellness

Mindset shifts, self-awareness practices, and mindfulness tools for a calmer, clearer mind.

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Stop Optimizing Your Morning. Start Protecting It.

I was doing everything right and still waking up exhausted. My WHOOP showed me why.

Mar 1, 2026

["Mindset","mindset","Mental Wellness"]

Getting Boring With Money Changed Everything

Divorce, rebuilding, moving countries, and launching a business taught me that stability is more powerful than adrenaline.

Feb 15, 2026

["Mindset","mindset","Mental Wellness"]

Your Body Isn’t “Changing.” You’re Just Finally Listening.

The glow-up no one talks about is learning how to adjust early, recover better, and stop romanticizing burnout.

Feb 8, 2026

Self-Care

Practical rituals and tools to protect your energy, rest deeper, and show up for yourself every day.

Self-Care

Soft Starts and September Shifts

Because easing in now beats burning out later.

Sep 7, 2025

Self-Care

Slow is Powerful: The Zone 2 Reset You Didn’t Know You Needed

Because your glow doesn’t come from doing more — it comes from knowing when to do less.

Aug 24, 2025

Self-Care

The Four-a-Day Guide to Feeling Good Without Overdoing It

Ditch overwhelming wellness routines and embrace a simple 4-step framework that keeps you grounded, energized, and actually enjoying life without burning out.

Aug 10, 2025

Articles

Sleep & Recovery

Mar 1, 2026

•

9 min read

Stop Optimizing Your Morning. Start Protecting It.

I was doing everything right and still waking up exhausted. My WHOOP showed me why.

Valerie Alvarez

Sleep & Recovery

Feb 22, 2026

•

9 min read

You’re Not Burned Out. You’re Under-Recovered.

I was doing everything right and still waking up exhausted. My WHOOP showed me why.

Valerie Alvarez

Sleep & Recovery

Feb 15, 2026

•

10 min read

Getting Boring With Money Changed Everything

Divorce, rebuilding, moving countries, and launching a business taught me that stability is more powerful than adrenaline.

Valerie Alvarez

Sleep & Recovery

Nighttime Routine: Relax, Unwind & Sleep Better

Feb 12, 2026

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1 min read

Nighttime Routine: Relax, Unwind & Sleep Better

Valerie Alvarez

Sleep & Recovery

Feb 8, 2026

•

8 min read

Your Body Isn’t “Changing.” You’re Just Finally Listening.

The glow-up no one talks about is learning how to adjust early, recover better, and stop romanticizing burnout.

Valerie Alvarez

Sleep & Recovery

Discipline Is the Most Underrated Wellness Tool

Feb 1, 2026

•

5 min read

Discipline Is the Most Underrated Wellness Tool

If you’re here for affirmations, this isn’t that.

Valerie Alvarez

Sleep & Recovery

Jan 25, 2026

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8 min read

The January Edit: Winter Momentum

A January roundup on discipline, energy, and moving forward with intention

Valerie Alvarez

Sleep & Recovery

Jan 18, 2026

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10 min read

The Year Was 2016...

Over the holidays, the first trend of 2026 emerged: the year 2016.

Valerie Alvarez

Mental Wellness

Jan 11, 2026

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8 min read

Continuation Is the New Reset

January this year is not aspirational. It’s directional.

Valerie Alvarez

Wellness Bum is a weekly newsletter covering the habits, routines, and tools that make a real difference — without the noise. No quick fixes, no miracle supplements, no woo-woo. Just honest, practical wellness for real life. Written and curated by someone who actually does the work. 7,000+ readers. Every Sunday.

the wellness rewind

This Sunday’s Drop

The Thing Nobody Tells You About Building Habits That Stick

Want better skin, stronger immunity, and more energy—naturally?

My 6 Favorites for Spring

Stop Optimizing Your Morning. Start Protecting It.

You’re Not Burned Out. You’re Under-Recovered.

Daily Routines

The Sundown Wind-Down: Your Body’s Cue to Slow Down

The Sunday Edit

If You’re Always ‘Catching Up,’ You’re Doing Too Much

Mental Wellness

Stop Optimizing Your Morning. Start Protecting It.

Getting Boring With Money Changed Everything

Your Body Isn’t “Changing.” You’re Just Finally Listening.

Self-Care

Soft Starts and September Shifts

Slow is Powerful: The Zone 2 Reset You Didn’t Know You Needed

The Four-a-Day Guide to Feeling Good Without Overdoing It

Articles

Stop Optimizing Your Morning. Start Protecting It.

You’re Not Burned Out. You’re Under-Recovered.

Getting Boring With Money Changed Everything

Nighttime Routine: Relax, Unwind & Sleep Better

Your Body Isn’t “Changing.” You’re Just Finally Listening.

Discipline Is the Most Underrated Wellness Tool

The January Edit: Winter Momentum

The Year Was 2016...

Continuation Is the New Reset

WELLNESS REWIND