15 Fall Home Reset Rituals Every Woman Needs as Taught by Martha Stewart {podcast ep.361}

Fall is here, and it’s more than just pumpkin spice and cozy sweaters — it’s the season of reset. Nature is shedding what no longer serves, and we’re invited to do the same in our homes.

As women, we are the Hearth Keepers — the ones who set the tone and energy of our spaces. Our presence, our moods, our rhythms ripple through our homes. And when our spaces feel fresh, intentional, and cozy, our entire lives begin to flow with more ease.

Recently, I picked up one of Martha Stewart’s books and was so inspired by her timeless, practical wisdom. Martha has this way of reminding us that homekeeping isn’t just about chores — it’s about rituals, order, and beauty that anchor us to the season we’re in.

In fact, I dedicated an entire podcast episode to this very idea, and if you’d rather listen while you’re decluttering or sipping your fall latte, you can catch it here:

Related Reading: Fall bucket list 30 blissful things to do this Fall

But today, I want to walk you through 15 Fall Home Reset Rituals, as taught by Martha Stewart. These are the exact things I’m putting into practice right now to refresh my own home and set a cozy, high-vibe atmosphere for the season ahead.

image source

1. Prepare Your Kitchen for Fall Meal Prep

Your kitchen is the heart of your home, and it needs to flow with the season. Martha suggests preparing your space for hearty meals by:

• Making sure you have enough storage containers for meal prepping and leftovers.

• Creating a system for where things go once they’re cooked, so your fridge doesn’t get chaotic.

A little organization now means your fall cooking rhythms feel effortless later.

2. Swap Summer Appliances for Fall Tools

It’s time to say goodbye to the ice cream maker and the outdoor grill, and hello to your slow cooker, Dutch oven, and casserole dishes. Bring out the tools that support warm, comforting meals.

This small shift instantly sets the tone for cozy nights in with soups, stews, and roasts.

3. Clean Out the Freezer

Before fall cooking gets into full swing, clear out what’s been sitting in your freezer all summer. Make space for leftovers, meal prep batches, and fall produce.

You’ll thank yourself later when you’re not digging through mystery bags of food to find room for your Sunday chili.

4. Declutter and Organize Digital Photos

Clutter isn’t just physical — it’s digital, too. Martha suggests taking time to sort through your summer photos. Delete duplicates, back up your favorites, and even create a printed photo book to commemorate the season.

This ritual not only clears space on your phone but also gives you a tangible keepsake of summer memories.

5. Create a Family Calendar

Fall often means back-to-school schedules, sports, holidays, and events. A family calendar — whether digital or displayed beautifully in your kitchen — keeps everyone on the same page.

This can double as a décor piece if you choose something stylish for your command center or kitchen wall.

Related Reading: How to create a home family command center

6. Tackle Summer Dust

Summer has a sneaky way of leaving dust everywhere. Martha reminds us to:

• Wipe down ceiling fans, baseboards, and overlooked areas.

• Replace air filters.

• Consider investing in an air purifier.

Fresh, clean air instantly changes the energy of your space — and your health.

7. Refresh Your Hall Closet

As the weather cools, rotate your outerwear. Make sure coats, scarves, and hats are clean, in good condition, and ready to wear.

Donate anything that no longer fits or is damaged, and create space for the pieces you actually love.

8. Organize Shoes and Boots

Say goodbye to summer sandals and hello to fall boots. Check what still fits, what needs repair, and what can be donated.

Having an organized shoe system makes leaving the house stress-free on busy mornings.

9. Swap Your Handbags

Put away your summer totes and rotate in your fall handbags. Structured, leather, or cozier textures feel perfect for the season.

This is also a great time to declutter what’s inside your purse — no more sticky lip glosses or crumpled receipts.

image source

10. Cozy Up Your Sofa

Refresh your living space by putting away summer pillows and lighter fabrics. Bring out velvet or deeper-toned pillows and throw blankets that invite you to snuggle up.

Even a small change like this makes your whole living room feel like fall.

11. Switch to Fall Bedding

Wash and store your summer sheets, then bring out heavier thread count bedding. Layer on blankets and quilts for added warmth.

This one ritual makes bedtime feel instantly more grounding and restorative.

12. Preserve Garden Herbs

If you’ve been growing herbs, cut and freeze them before the first frost. Wrap them in paper towels, seal in Ziploc bags, and tuck them in your freezer.

This way, you’ll have fresh flavor all season long.

13. Pot Your Spring Bulbs

Don’t forget to protect your garden. Martha advises potting up spring bulbs so you can bring them inside during the colder months.

It’s a simple step that pays off with blooms when spring returns.

14. Take Advantage of End-of-Season Garden Sales

Local garden centers often discount pots, soil, and tools in the fall. Stock up now, so when spring rolls back around, you’re already prepared (and you’ve saved money).

@rileyshields

15. Layer in Fall Scents

Finally, set the atmosphere with scent. Add cinnamon brooms, pumpkin or apple candles, woodsy diffusers, and fall-inspired linen sprays. Here are some of my favorite Fall scents:

Your nose will remind you every day that the season has shifted, helping your mind and body settle into cozy rhythms.

These 15 rituals aren’t about doing everything perfectly — they’re about aligning your home with the energy of fall. When you refresh, rotate, and ritualize your space, you create a sanctuary that supports you and your family.

✨ And if your home feels “off” and you don’t know where to start, I can help. My High Vibe Home Mentorship Sessions are designed to uncover what’s stuck in your space and give you a system to reset your home’s energy. [Insert link]

And don’t forget — you can listen to the full podcast episode where I share more personal stories and insights on being the Hearth Keeper this fall:

Light your candle, stir your soup, fluff your pillows… and let this fall reset be your most intentional one yet. 🍂

Fall Home Reset FAQ

1. What is a fall home reset?
A fall home reset is a seasonal refresh where you clear out the clutter from summer, rotate in fall décor and essentials, and create cozy, intentional spaces that support your routines. Think of it as aligning your home with the rhythms of nature — just like trees shed their leaves, you shed what you no longer need.

2. Why is it important to reset your home for fall?
Fall is the season of nesting. With shorter days and more time spent indoors, a home reset helps you create an environment that feels calm, supportive, and restorative. Studies also show that cluttered homes are linked to higher stress levels and poor sleep. Resetting your home is good for both your mental and physical health.

3. How do I start a fall home reset if I feel overwhelmed?
Start small. Pick one area — your entryway, a single drawer, or your sofa pillows. The key is momentum. One small change at a time creates ripple effects. You don’t need to do everything at once — think of it as layering in rituals over the course of the season.

4. What should I declutter first for fall?
The best places to start are the ones that impact your daily life:

• Your kitchen tools and pantry (since fall means more cooking at home).

• Your hall closet and shoes (so you’re ready for cooler weather).

• Your freezer (to make room for leftovers and seasonal meals).

5. Can I do a fall reset in a small apartment?
Absolutely! A reset isn’t about size — it’s about intention. Even swapping pillow covers, adding a cozy blanket, lighting a fall candle, or setting up a seasonal entryway table can transform the mood of your space.

6. What are some quick fall reset rituals I can do today?

• Light a cinnamon or pumpkin candle.

• Swap your summer sheets for a heavier set.

• Declutter one handbag and rotate it for a fall bag.

• Dust your fans and baseboards.

• Freeze leftover herbs from your garden.

You may also like:

💛 30 Fall bucket list things to do for women

💛 35 cozy at home date night ideas for couples to do this Fall

💛 How to set your Fall intentions

Please feel free to email me at ashlina@thedecorista.com if you have any questions!  I’m always happy to help with decorating, life advice or even picking out a specific perfume!  Have an amazing day!!

Also, check out my Amazon shop HERE to shop all my favorite things, tips and tricks.

You can also download the free LIKETOKNOW.IT app and follow me HERE.

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As always, thank you so much for stopping by today, I truly appreciate all of you! xo, Ashlina

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12 Most Delicious High-Protein, Low-Calorie Breakfast Ideas for Women I found on Pinterest

When it comes to health, glow-ups, and balancing hormones in midlife, breakfast really does set the tone for the rest of your day. I’ve been drinking green smoothies for breakfast for years. I love it.

However, I’ve been wanting to add some variety to my mornings. So, I’ve been on the hunt for hormone balancing, healthy & low calorie breakfast ideas. Pinterest is my go-to for recipe ideas, so I’ve rounded up my favorites just for you.

For women especially, a high-protein, low-calorie breakfast can be the difference between riding a wave of steady energy all morning or crashing into cravings by 10 a.m.

The truth is: it’s not about restriction — it’s about smart fueling. A calorie deficit is important if you’re trying to lose weight or maintain a healthy body composition, but skipping breakfast or grabbing something sugary will only spike your blood sugar, mess with your hormones, and leave you hungry an hour later.

So what’s the secret? Protein + fiber + balanced calories. Here’s why this matters and some simple, delicious breakfast ideas that keep you satisfied while staying in a calorie deficit.

Why High-Protein, Low-Calorie Breakfasts Are Key for Women

1. Supports Hormone Balance
   Protein helps regulate blood sugar levels, which directly impacts cortisol and insulin — two hormones that, when unbalanced, can cause weight gain, energy dips, and mood swings.

2. Boosts Metabolism
   Protein has a higher thermic effect (your body burns more calories digesting it), giving your metabolism a natural lift in the morning.

3. Reduces Cravings Later in the Day
   A protein-rich breakfast keeps you fuller longer, so you’re less likely to grab sugary snacks mid-morning or overeat at night.

4. Protects Muscle Mass
   As women move into their 30s and 40s, maintaining lean muscle is essential for hormone health, metabolism, and overall strength. Protein at breakfast makes this easier.

Why Women Over 40 Shouldn’t Skip Breakfast

As estrogen and progesterone levels begin to decline in your 40s, your body becomes more sensitive to blood sugar fluctuations. Skipping breakfast can spike cortisol (your stress hormone) and throw insulin off balance, which often leads to mid-morning crashes, stubborn weight gain, and stronger cravings later in the day.

Starting your morning with a protein-rich, nutrient-dense meal helps stabilize blood sugar, preserve lean muscle mass, and support thyroid and adrenal health — all of which are key to feeling energized, balanced, and radiant as you move through midlife.

How Many Calories & How Much Protein Should Women Eat for Breakfast?

One of the most common questions I get is: “How do I know how many calories I should be eating — and how much of that should come from breakfast?”

Here’s a simple breakdown:

• Daily Calories in a Calorie Deficit
  For most women, a healthy calorie deficit is around 1,600–1,900 calories per day, depending on your age, activity level, and metabolism. Anything less than 1,200 calories can actually backfire, slowing your metabolism and disrupting hormones.

• Breakfast Calories
  Aim for 300–400 calories at breakfast if you’re in a calorie deficit. This gives your body enough energy to fuel your morning without overspending your “budget” for the day.

• Protein Goals
  Women should aim for at least 20–30 grams of protein at breakfast. This range has been shown to stabilize blood sugar, support muscle maintenance, and keep you satisfied longer.

💡 Pro Tip: If you’re unsure of your exact calorie needs, try an online TDEE (Total Daily Energy Expenditure) calculator as a starting point, then adjust based on how your body feels and responds.

12 Delicious Calorie-Deficit Breakfast Ideas I found on pinterest

@lomoyooo

01 | High-Protein Breakfast Tacos

✨ Calories: 385
✨ Protein: 40g
✨ Fat: 21g
✨ Carbs: 7g

What’s inside:

• 3 turkey sausages

• 2 medium eggs

• Handful of spinach

• ½ tomato

• 2 carb balance street taco tortillas (whole wheat)

• ¼ cup fat-free mozzarella cheese

• Red crushed pepper for flavor

Why it works: This meal is under 400 calories but packs in a full 40 grams of protein — the perfect way to hit your morning protein target and still stay in a calorie deficit. The fiber from the spinach and tortilla keeps you full, while the healthy fats from the eggs make it satisfying.

02 | Breakfast Salad with Eggs & Arugula

✨ Calories: ~320–350 (depending on oil + cheese portion)
✨ Protein: 22–25g
✨ Fat: 18–20g
✨ Carbs: 8–10g

What’s inside:

• 2 jammy or soft-boiled eggs

• 2–3 cups arugula (or mixed greens)

• 1 tsp olive oil + fresh lemon juice

• Sprinkle of sea salt, cracked black pepper, red pepper flakes

• 1 tbsp hemp hearts

• 1–2 tbsp feta or parmesan cheese

Why it works: Light, fresh, and full of micronutrients, this breakfast salad is a hormone-friendly way to start your day. The greens provide fiber and antioxidants, the eggs give you high-quality protein and healthy fats, and the feta adds flavor without blowing your calorie budget. It’s filling, elegant, and a nice break from the usual eggs-and-toast routine.

recipe idea via @riah.fit

03 | Balanced Breakfast Medley

✨ Calories: ~400–420
✨ Protein: 32–35g
✨ Fat: 18–20g
✨ Carbs: 30–35g

What’s inside:

• 2–3 slices turkey bacon

• 2 scrambled eggs with spinach

• 1 thin bagel or half whole-grain bagel

• 1 tbsp peanut butter

• ½ sliced banana

• Sprinkle of cinnamon

Why it works: This plate has everything — protein from the turkey bacon and eggs, fiber from spinach and banana, healthy fats from peanut butter, and just enough carbs to keep you energized all morning. It’s a satisfying, well-rounded option that feels indulgent while staying within a calorie deficit.

low cal breakfast recipe

04 | Loaded Protein Plate

✨ Calories: ~450–480
✨ Protein: 42–45g
✨ Fat: 20–22g
✨ Carbs: 35–38g

What’s inside:

• 2 fried eggs

• 3–4 oz grilled chicken breast

• 1 slice sourdough topped with cottage cheese + drizzle of honey

• ½ banana with a light sprinkle of cinnamon

• ½ plum

• Handful of cherry tomatoes

• ¼ avocado

Why it works: This plate looks indulgent, but it’s completely balanced — protein from chicken and eggs, slow-digesting carbs from sourdough, and nutrient-rich sides like avocado, tomatoes, and fruit. It’s the perfect example of how you can eat a big, colorful meal that feels satisfying while staying under 500 calories and hitting your protein target.

05 | Protein and Produce Plate

✨ Calories: ~320
✨ Protein: 33g
✨ Fat: 12–14g
✨ Carbs: 15–18g

What’s inside:

• 2 farm-fresh soft-boiled eggs

• 2 organic chicken sausages

• 1 peach + handful of strawberries

• Spoonful of sauerkraut

Why it works: This plate proves that you don’t need anything fancy to hit your macros. It’s high in protein from eggs and chicken sausages, gut-friendly thanks to sauerkraut, and filled with antioxidants and fiber from fresh fruit. At just 320 calories, it’s light, refreshing, and perfect for days you want something quick but nutrient-dense.

yogurt bowl

06 | High-Protein Yogurt Bowl

✨ Calories: ~350–370
✨ Protein: 28–30g
✨ Fat: 12–15g
✨ Carbs: 35–38g

What’s inside:

• 1 cup nonfat Greek yogurt (or skyr for extra protein)

• ½ banana + handful of strawberries & blueberries

• 1 tbsp peanut butter

• 2 tbsp granola

• Sprinkle of shredded coconut + dark chocolate shavings

• Optional: apple slices for crunch

Why it works: This bowl tastes like dessert but works like fuel. The Greek yogurt delivers a strong protein base, while fruit and granola give you natural energy and fiber. Peanut butter and coconut add healthy fats to keep you satisfied. It’s colorful, nourishing, and easy to customize — a perfect “treat” breakfast that still fits your calorie deficit goals.

bloat free breakfast

07 | Bloat-Free Breakfast Plate

✨ Calories: ~350–380
✨ Protein: 24–26g
✨ Fat: 16–18g
✨ Carbs: 28–32g

What’s inside:

• 2 scrambled eggs with red pepper, black pepper & sea salt

• 1 slice sourdough topped with avocado, microgreens, baby tomatoes & everything bagel seasoning

• Celery–lemon–ginger juice

• Ginseng green tea

• Ginger–lemon shot

Why it works: This breakfast is light but satisfying, pairing lean protein with gut-friendly hydration. The scrambled eggs bring high-quality protein, while avocado toast adds healthy fats and fiber to keep blood sugar steady. Fresh juices and teas support digestion, reduce bloat, and help your body feel energized and balanced first thing in the morning.

brekafast plate

08 | Glow-Up Breakfast Plate

✨ Calories: ~400–420
✨ Protein: 28–32g
✨ Fat: 20–22g
✨ Carbs: 25–28g

What’s inside:

• 2 scrambled eggs

• ½ avocado slices

• 2–3 slices tomato

• Sprinkle of feta cheese

• 1–2 brazil nuts

• Spoonful of kimchi

• Lemon cinnamon green tea

• Green juice

• Collagen in almond milk

• Ginger turmeric shot

Why it works: This plate is designed for women who want to support hormone balance, gut health, and glowing skin. Eggs provide protein, avocado adds healthy fats, and brazil nuts nourish thyroid health. Kimchi and feta bring in probiotics for digestion, while teas, juices, and collagen drinks hydrate and boost skin from within. It’s a full-body wellness breakfast that proves eating in a calorie deficit can still feel luxurious and nourishing.

chia pudding power plate

09 | Chia Pudding Power Plate

✨ Calories: ~340–360
✨ Protein: 22–25g
✨ Fat: 14–16g
✨ Carbs: 28–32g

What’s inside:

• 2 scrambled eggs (seasoned with salt & pepper)

• 1 serving chia pudding (chia seeds soaked in almond milk, topped with strawberries & blueberries)

• Fresh orange slices

Why it works: This breakfast is light, refreshing, and easy to prep ahead. Chia pudding delivers omega-3s, fiber, and plant-based protein to keep digestion smooth and hormones happy. Paired with scrambled eggs for additional protein and citrus fruit for antioxidants, this plate is energizing, bloat-free, and keeps you full without going over calorie goals.

Iced protein coffee idea

10 | Iced Protein Coffee (“Proffee”)

✨ Calories: ~160–200 (depending on mix-ins)
✨ Protein: 25–30g
✨ Fat: 2–4g
✨ Carbs: 5–8g

What’s inside:

• 1 brewed iced coffee or cold brew

• 1 Premier Protein shake (or similar protein drink — caramel, vanilla, or mocha work well)

• Optional sugar-free syrup (like salted caramel)

• Ice

Why it works: This is the easiest way to sip your protein while still getting your morning caffeine. Instead of spiking blood sugar with a sugary latte, you’re starting the day with 30g of protein in a drink that feels like a treat. It’s refreshing, hormone-friendly, and keeps cravings away until your next meal.

Glow skin breakfast

11 | Anti-Inflammatory Glow Skin Breakfast

✨ Calories: ~380–420
✨ Protein: 25–28g
✨ Fat: 18–20g
✨ Carbs: 30–34g

What’s inside:

• 2 fried eggs

• Cucumber + avocado slices

• Cherry tomatoes

• Small portion of buckwheat or grains

• Nuts (walnuts, cashews, Brazil nuts)

• Yogurt with chia seeds + drizzle of honey

• Dark chocolate squares (yes, you can!)

• Green tea or antioxidant-rich drink

Why it works: This breakfast is designed for radiant skin and balanced hormones. Eggs, nuts, and yogurt give you high-quality protein and healthy fats; cucumbers and tomatoes hydrate and provide antioxidants; while dark chocolate and green tea deliver anti-inflammatory compounds. It’s nutrient-dense, keeps blood sugar stable, and supports glowing skin from the inside out.

protein bowl

12 | Protein Bowl + Green Drink

✨ Calories: ~360–400
✨ Protein: 28–30g
✨ Fat: 15–18g
✨ Carbs: 28–32g

What’s inside:

• Scrambled eggs mixed with cottage cheese

• Sliced avocado

• Roasted chickpeas

• Cherry tomatoes

• Green juice

• Morning coffee

Why it works: This breakfast bowl is hearty and hormone-friendly, hitting all the right macros in under 400 calories. Cottage cheese + eggs boost protein, avocado and chickpeas bring in fiber and healthy fats, and the green juice supports detox and digestion. It’s a vibrant, nutrient-rich meal that keeps you full while staying calorie-conscious.

✨ don’t skip breakfast

Starting your day with a protein-rich, calorie-conscious breakfast doesn’t just support your metabolism — it helps balance hormones, reduce cravings, and keep your energy steady all day long.

Whether you prefer a colorful breakfast salad, a loaded plate, or a quick iced protein coffee, the key is making meals that fuel your body and fit your lifestyle.

💡 Try out one of these recipes this week and notice how much better your mornings feel.
And if you loved these ideas, be sure to save this post to Pinterest or share it with a friend who’s also on her glow-up journey!