This summer in the Cook Free series, we're exploring intuition—and intuition doesn't live in your head. It lives in your body, your gut, that quiet space in your chest that knows things before your mind catches up.

This is a quick guided meditation to help you root down, out of your thoughts and into that space—into your heart—to ask the question: what do I need to know right now? It's how Nicki starts most mornings, and it's a good one to return to before you cook, before a hard conversation, or any time you need to hear your own inner wisdom underneath the noise.

You can listen sitting, standing, lying down, or even walking. It's helpful to have a journal or pen and paper at hand, but all you really need is a bit of quiet.

Subscribe to the Mind, Body, Spirit, Food newsletter and podcast for more conversations and meditations on intuitive, intentional living. https://mindbodyspiritfood.substack.com/

LINKS:

* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/

* Mind, Body, Spirit, Food podcast: https://mindbodyspiritfood.substack.com/podcast

* Mind, Body, Spirit, Food Cookbook: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

This is the season seven finale—and it's a personal one. In this solo episode, I explore what freedom actually feels like in the body: not the rush, not the grand gesture, but the quieter, more powerful kind that's available to us in any moment of everyday life.

From harvesting arugula on an unexpected free morning to catching myself measuring tamari in my own fried rice recipe, I get honest about how easy it is to forget the freedom we already have—and how tiny acts of remembering are what bring us back.

I also introduce Cook Free, a new summer series that invites you to step away from the recipe and trust yourself in the kitchen.

In this episode:

* What freedom actually feels like in the body (and why it's quieter than you'd expect)

* The micro-moments that crack the door open

* A kitchen story about tamari, fried rice, and agency

* A sneak peek at the Cook Free series

* A love letter to you before the summer break

LINKS AND RESOURCES

* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/

*Listen to the full season of the podcast here: https://mindbodyspiritfood.substack.com/podcast

* Mind, Body, Spirit, Food Cookbook: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

What happens when you hand a stranger all your savings in cash, buy a restaurant in the middle of the Mojave desert on a feeling, and build something extraordinary from scratch? You get La Copine.

This week I sat down with Nikki Hill and Claire Wadsworth — the couple and creative duo behind one of the most talked-about destination restaurants in the California desert and authors of the new cookbook by the same name, La Copine. We talk about the deeply intertwined worlds of food, love, intuition, and what it actually takes to build something magical.

This conversation goes everywhere — from a vision quest in Bryce Canyon to ancient aquifers beneath the desert floor, from writing wedding vows as a song to the genius of rice flour on eggplant. One of my favorites yet.

Links and resources mentioned in the show

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* La Copine Cookbook: https://bookshop.org/a/114665/9781419778223

* La Copine restaurant: https://www.lacopinekitchen.com/

* Follow La Copine on Instagram: https://www.instagram.com/lacopinekitchen/

* Claire’s music: https://cestclairemusic.com/

* The Songs of La Copine: https://open.spotify.com/album/7CZ35vOl9PzzLkgnS2r8PA?si=Z_JVtnTrQ46xoiGHWHMh_Q

* Italian Wannabe documentary (Claire’s stepdad): https://italianwannabe.com/

* Integraton: https://www.integratron.com/

* Matais de Stephano: https://matiasdestefano.org/en/frontpage/

* Hungry for more? Listen to all of the season 7 episodes here: https://mindbodyspiritfood.substack.com/podcast

This week's intention is a carry-over from Sunday's post on inner power — and it's one I needed deeply this week: I will get grounded.

Getting grounded isn't a wellness buzzword. It's a felt sense in the body. A root system for real, lasting inner power. And in this short episode, I explore what that actually looks like — in the chakra system, in the kitchen, in the way we move through an ordinary evening.

In this episode:

*The difference between ego-driven power and true inner power — and why it matters right now

*Why the root chakra is the foundation of real confidence (and what happens when we skip it)

*The foods and drinks that help me feel steady and grounded — including beets, nettle tea, and why protein matters more than we think

*How the body is a portal: movement, cooking, barefoot mornings, and yes — an 80s dance party

*Something new and a little vulnerable that I'm exploring, and how getting grounded is helping me navigate it

LINKS AND RESOURCES

* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/

* Mind, Body, Spirit, Food Cookbook: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Sunday’s newsletter about inner power: https://mindbodyspiritfood.substack.com/p/power-in-a-dressing-so-good-you-can

* Newsletter about how niceness blocks our power: https://mindbodyspiritfood.substack.com/p/green-socca-flatbreads

* Roasted Beet & Halloumi Salad Recipe: https://mindbodyspiritfood.substack.com/p/bonus-recipe-roasted-beet-and-halloumi

* The power of play intention episode: https://mindbodyspiritfood.substack.com/p/intention-13-i-will-play

* Get rooted intention episode: https://mindbodyspiritfood.substack.com/p/weekly-intention-5

Mind Body Spirit Food is ad-free and community-supported. If this episode resonates, share it with someone who needs it, leave a review, or become a paid subscriber on Substack.

In this episode, I sit down with Jerrelle Guy—author of the James Beard Award finalist Black Girl Baking, the newly published We Fancy, and creator of the newsletter The Dinner Ritual—for a conversation about ego death, creative burnout, body trust, and the radical freedom of letting yourself be exactly who you are.

Jerrelle and I kept talking long after we stopped recording. This one goes deep—pour yourself something warm and settle in.

In this episode:

How Jerrelle's deep-South, Pacific Island, and Caribbean upbringing shaped the way she cooks and craves

How we both discovered cooking as creative play, and the unlikely spark that started it all

The fear-driven hustle that led Jerrelle to a full creative collapse, and why she now sees it as a necessary reckoning

On going quiet and doing "nothing productive," and why that's sometimes the most powerful creative act

Learning to speak to your body the way you would a child you deeply love

The stillness meditation that reconnected Jerrelle with her playful, curious inner self

What watermelon sushi and shiitake bacon have to do with true creative freedom

Why personal style—in art and in life—can't be forced, only uncovered

Links and Resources:

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Jerrelle's new book, We Fancy: https://bookshop.org/a/114665/9781668012840

* Jerrelle's newsletter, The Dinner Ritual: theddinnerritual.substack.com

* Find Jerrelle on Instagram: @chocolateforbasil

In this week’s intention episode, Nicki reflects on a recent retreat in Ireland and the reminder that joy, creativity, and play are not frivolous—they’re essential. In a world that can feel heavy and overwhelming, play becomes a way to reconnect to ourselves, access deeper wisdom, and return to a sense of lightness.

This episode is an invitation to loosen the grip, step out of survival mode, and bring more curiosity and creativity into everyday life—especially in the kitchen.

In this episode, we explore:

* Why play is a powerful tool for shifting out of overwhelm

* The connection between joy, creativity, and intuition

* How lightness can help us reconnect to our purpose

* Bringing more playfulness into cooking and daily rituals

* Letting go of perfection and embracing experimentation

* A simple cookie ritual from Mind, Body, Spirit, Food

LINKS AND RESOURCES

* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's book, Mind, Body, Spirit, Food: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

In this week’s episode, I sit down with registered dietitian and functional medicine practitioner Samantha Rigoli for a grounded, empowering conversation about perimenopause, menopause, and how to support ourselves through this season of change with more nourishment and less dogma.

We explore the common—and often overlooked—symptoms of perimenopause, how shifting hormones can impact mood, sleep, stress, and energy, and why so many women feel like their bodies suddenly stop responding the way they once did.

Sam shares practical insights on blood sugar balance, protein, fiber, movement, nervous system support, supplements, and the powerful role of consistency in helping us feel more steady and well. We also talk about the emotional side of this transition, and how this phase of life can become an invitation into deeper self-trust, strength, and connection.

Links and resources

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Samantha’s website: healthytothecorenyc.com

* Samantha’s free CORE Reset Method (Perimenopause Nutrition Program): https://healthytothecorenyc.com/core-reset-method

* Find Sam on Instagram: https://www.instagram.com/healthytothecorenyc/

What does it really mean to nourish yourself?

In this episode, I sit down with chef, food stylist, and author Melina Hammer (A Year at Catbird Cottage) for a thoughtful conversation on food, self-care, and living with more intention.

Together, we explore how to create simple, nourishing meals using seasonal ingredients, find inspiration in spring cooking and foraging (including garlic mustard and field garlic), and elevate everyday dishes with ease.

We also reflect on the deeper side of nourishment—how food connects to mindfulness, gentleness, and self-care—and what it looks like to move away from extremes and toward a more balanced, intuitive way of eating and living. A grounding and inspiring conversation on cooking, creativity, and what it means to truly nourish yourself.

Links:

* Episode Newsletter: https://mindbodyspiritfood.substack.com/p/melina-hammer

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Melina’s book, A Year at Catbird Cottage: https://bookshop.org/a/114665/9781984859709

* Melina’s newsletter: https://catbirdcottage.substack.com/

* Melina’s website: https://www.melinahammer.com/

* Find Melina on Instagram: https://www.instagram.com/melinahammer/

* My Substack Live with Melina: https://mindbodyspiritfood.substack.com/p/edible-holiday-gifts

* Nicki’s podcast episode with Ashley Neese, Permission to Rest: https://mindbodyspiritfood.substack.com/p/ashley-neese

* Nicki’s podcast episode about moving one step at a time: https://mindbodyspiritfood.substack.com/p/intention-11-one-step-at-a-time

This week’s intention is: I will get curious.

Building on last week’s practice of moving one step at a time, this episode explores how curiosity can help us move through overwhelm and reconnect with play. When we let go of the need for a perfect outcome, we open ourselves to creativity, discovery, and growth—in the kitchen and beyond.

Tune in for a simple shift that can bring more ease, experimentation, and delight into your everyday life.

Links and resources

* Last week's Intention Episode (I will move one step at a time): https://mindbodyspiritfood.substack.com/p/intention-11-one-step-at-a-time

* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

In this episode, I’m joined by Marije Vogelzang, a pioneering Dutch food designer who uses food as a medium to explore human connection, emotion, and experience.

While we often think of food as flavor or nutrition, Marije invites us to see it as something much deeper—a way to access memory, create meaning, and reconnect with ourselves and each other. This conversation explores food as ritual, as play, and as a powerful tool for presence.

We also dive into the parts of food we often avoid—the connection to death, transformation, and the unseen processes that make nourishment possible—and how embracing these realities can deepen our gratitude and sense of aliveness.

Toward the end, Marije shares a simple, playful way to make your meals more meaningful—something you can try at your own table tonight.

Links and Resources

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Marije’s website: www.marijevogelzang.nl

* Food Design Playground: www.fooddesignplayground.nl

* Find Marije on Instagram: https://www.instagram.com/marije_vogelzang/