If you follow pop culture, you're likely familiar with the 2019 memeable phenomenon known as “Hot Girl Summer,” made viral by Megan Thee Stallion. And while the term “girl” might make some folks cringe (it’s us, we’re the folks!), many people point out that it isn’t intended to be gendered. The artist defined it as “being unapologetically YOU, having fun, being confident, living YOUR truth, being the life of the party.”
So if authenticity, joy, self-love, and vitality are still “hot” on Megan’s list—and yours—for the summer of 2025, more power to you. Those are all oh-so hot forever! Yet we, the herbalists, the moon-ceremony leaders, the crystal-carrying healers, the forager-stargazers… we are moving in a different direction this year. That’s because we’re craving a slower, more inward-facing, and quieter path, designed to nourish our nervous systems, protect our energy, and feast on stone fruits and runny eggs for breakfast, all while basking in the sun without burning out.
Does that sound like bliss to you? Are you with us?
Research shows we desperately need this shift. A growing body of evidence suggests that “social jetlag”—the discrepancy between biological and social clocks resulting from late-night socializing and inconsistent sleep patterns—disrupts the circadian rhythm. A 2014 study found that individuals with more than two hours of social jetlag exhibited higher evening cortisol levels and elevated resting heart rates. Elevated night-time cortisol levels are strongly associated with poor sleep quality, fragmented REM and slow-wave sleep, and long-term dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis. Over time, chronic HPA activation leads to inflammation, mood disorders, and impaired digestive function.
By contrast, a season dedicated to nourishing the nervous system can offer measurable physiological benefits. A randomized, double-blind, placebo-controlled trial found that participants taking 300 mg of full-spectrum Ashwagandha root extract twice daily experienced a 27 percent reduction in serum cortisol levels. Meanwhile, Ayurvedic Abhyanga (self-massage) using sesame oil has been shown to reduce perceived anxiety and stress, improve heart-rate variability, and support vagal tone—markers of stronger parasympathetic activation.
In our Nourished Nervous System Season (NNSS), movement becomes joyful and intentional. Instead of draining workouts, we sweat for joy through ecstatic dance, swimming at sunrise, or barefoot hikes. These gentle yet enlivening practices support lymphatic flow and enhance neurochemical balance without overstimulating the adrenal axis.
Morning sunlight exposure supports vitamin D production and helps synchronize the circadian rhythm. In the afternoon, we might lean into yin or restorative yoga to ease into parasympathetic states. Evenings call for rituals like rosewater misting, gua sha massage, or simple gratitude journaling—calming practices that promote the release of oxytocin and emotional regulation.
NNSS will outperform late-night “Hot Girl Summers” in sustaining your long-term health, resilience, and sleep quality. That’s why, throughout the summer months, we intersperse moments of stillness, silence, intentional community gatherings, and a few pages of inspiring reading to counterbalance external stimulation. Isn’t there enough of that in the world right now?
We’re replacing cocktails that break out our skin and deplete our mineral reserves with botanical hydration rituals and refreshing mocktails. Instead of sugary mixers and next-day hangovers, we’re sipping rose-hibiscus spritzers. Hibiscus is rich in anthocyanins and antioxidants, which help protect blood vessels and modulate blood pressure. Meanwhile, rose offers anti-inflammatory and mood-elevating benefits. Sprinkle in marshmallow root for some mucilaginous magic to keep mucosal tissues hydrated and soothed.
A squeeze of citrus in your morning water does wonders. And for mineral support, we turn to herbal infusions featuring nettle, horsetail, and oatstraw. These plants offer magnesium, silica, and potassium for deep cellular hydration, muscle recovery, and electrolyte balance—far more effective than store-bought energy drinks. Nettle alone provides significant micronutrient content, especially calcium and magnesium, which support neurotransmitter balance.
Our daily summer rhythm includes nervines and adaptogens that support our body’s ability to respond to stress. Lemon balm, standardized to rosmarinic acid, has been shown to reduce anxiety by up to 30 percent in studies. Skullcap contains baicalin and wogonin, flavonoids that have been shown to enhance GABAergic activity, resulting in calming effects. Ashwagandha also plays a crucial role in regulating cortisol levels and protecting neurons from oxidative stress. For womb work, shatavari supports hormonal balance and emotional resilience by modulating the hypothalamic-pituitary-gonadal axis, especially valuable during menstruation, perimenopause, and burnout cycles. Women supplementing with shatavari have demonstrated improved endocrine markers and mood stability in numerous studies.
We recommend cycling nervines (e.g., two weeks on, one week off) to maintain receptor sensitivity and avoid tolerance. This practice also supports a more attuned relationship with the body’s evolving needs throughout the lunar and menstrual cycles.
Sample Daily Schedule: The Herbalist’s Take on “Hot Girl Summer”
|
Time |
Ritual |
Benefit |
|
6:00 AM |
Sunrise sunlight (10–15 min) + morning tonic |
Synchronizes circadian rhythm, boosts vitamin D, and mood |
|
6:30 AM |
Gentle movement (tai chi, ecstatic dance, yoga etc.) |
Lymphatic flow, neurochemical balance, and joyful energy |
|
8:00 AM |
Hydrating botanical water with citrus, fruit, or herbs |
Cellular hydration and mineral support |
|
12:30 PM |
Seasonal mocktail (see recipes) |
Antioxidant, collagen boosting, and hydration |
|
3:00 PM |
Cooling pranayama (Sitali & Sheetkari x10, see here for how) |
Lowers core temp, increases GABAergic calm |
|
4:00 PM |
Rosewater mist + gratitude journaling prompt |
Sensory reset and emotional regulation |
|
6:00 PM |
Abhyanga self-massage (15 min) |
Parasympathetic activation and improved HRV |
|
8:00 PM |
Herbal tea blend (nervine) + journaling |
Prepares mind and body for restorative sleep |
|
9:30 PM |
Gentle stretching + digital detox |
Supports melatonin production and deeper sleep onset |
Note: Not everyone’s internal clock operates the same way.
Early birds—those who spring awake before 6:00 am—benefit from front-loading their NNSS rituals: sunrise sunlight, hearty breakfasts, and morning movement to match their CAR and Daylight Performance Window.
Night owls, by contrast, may hit their stride in mid-morning light and peak focus later in the afternoon. To customize your schedule, start by noting when you naturally feel most alert.
Dawn risers can lean into brisk walks at 6:00 am, while owls might shift sunlight therapy to 9:00-10:00 am. Likewise, the night owls can delay their restorative yin yoga and herbal tonics to later in the day, syncing practices to their peak performance and Melatonin Window.
The Real Luxuries in Life: Movement, Whole Foods + Slowing Down
Eating whole, seasonal foods rather than adhering to deprivation diets keeps tissues nourished and hydrated. Stone fruits such as peaches, plums, and nectarines are rich in anthocyanins and polyphenols that enhance endothelial function and combat oxidative stress.
A recent study has demonstrated that anthocyanins, found in certain fruits and flowers, can mitigate the reproductive toxicity of micro- and nanoplastics. These have been shown to exacerbate oxidative stress, cause endocrine disruption, and induce inflammation, among other effects, which is particularly significant for both the male and female reproductive systems.
According to the researchers, “The modulation of these receptors by anthocyanins may help restore hormonal balance, reduce cellular stress, and protect reproductive organs from plastic-induced damage.”
Crisp cucumbers and juicy watermelon—over ninety percent water—supply silica and electrolytes for cellular hydration. Grounding pulses, such as mung beans and chickpeas, provide a steady source of amino acids for neurotransmitter synthesis, thereby avoiding the blood sugar spikes and crashes often triggered by sugary cocktails. Click here for our complete mocktail guide to help inspire a spirit-free summer menu for all your outdoor gatherings.
We’re not out here trying to make NNSS another trend. Instead, we suggest that perhaps an evidence-based path to sustained well-being, radiant mental clarity, and a balanced mood throughout the year may be the answer to joyfully pursuing your kind of “Hot Girl Summer”.
Let’s not forget that equally important is the timing and composition of our meals. Aligning food intake with circadian rhythms supports metabolic health. Consume a hearty, balanced breakfast rich in carbohydrates, protein, and healthy fats to fuel the day; a moderate lunch focused on plant-based proteins and vegetables; and a light, hydrating evening meal, such as a smoothie bowl or blended soup. This pattern reduces evening cortisol peaks and facilitates melatonin production, enhancing sleep onset and depth.
Beyond nutrition, we deploy daily restorative practices to recalibrate the autonomic nervous system. When self-massage, such as Abhyanga, is performed at dusk, it may help signal the body to transition from sympathetic to parasympathetic dominance, supporting nervous system balance and restful sleep. Sesame oil, traditionally used in Abhyanga, contains lignans such as sesamol and sesamin, which possess antioxidant and anti-inflammatory properties.
Conscious breathwork is another potent tool. Cooling pranayama techniques such as Sitali and Sheetkari (how to practice them) have been shown to lower core body temperature within minutes and increase GABAergic activity in the central nervous system, promoting rapid mental calm. We incorporate five to ten rounds of each technique in the late afternoon to counteract the midday heat and mental agitation, followed by a brief meditation or silent sitting in direct morning sunlight to reset circadian cues and reinforce the melatonin-cortisol balance.
Finally, micro-rituals, such as a mid-afternoon rosewater mist, soothe sensory processing. A gentle weekly castor oil belly massage supports lymphatic drainage, digestive and reproductive health. And if it’s accessible to you, a weekly soak in a natural body of water—a lake, ocean, or mineral bath at home—serves as a moving meditation and full-body reset.
By trading late‑night binges, deprivation diets, and relentless hustle for seasonal nutrition, targeted botanicals, and restorative rituals (even small ones!), we can cultivate a summer of deep vitality, mental clarity, emotional stability, and immune resilience. In a world still recovering from pandemic PTSD, global unrest, and climate anxiety, nourishing our nervous system isn’t an aspirational “vibe”—it’s an essential act of self-preservation.
The shift from being “hot” to being “nourished” (NNSS!) offers a sustainable roadmap to radiant balance that’s free of the violent acts of comparison. The only nerves you ever need to worry about nourishing are your own. This “Hot Girl Summer,” let your true markers of well-being be internal harmony and soulful joy. Be quietly fierce, deeply resilient, and endlessly alive.
