The Hot Girl’s Guide to Wellness (That Actually Works)
If you’ve been on TikTok lately, you’ve seen “hot girl walks,” “hot girl summer,” and “hot girl morning routines.” It’s fun, but let’s be real: being a real hot girl isn’t just about looking good—it’s about optimizing your energy, strength, and mental clarity so you can actually live the life you’re curating online. Add the responsibilities of work, school, kids, groups… it can feel unattainable to be your ideal hottest self.
Think of this as your blueprint: evidence-backed wellness habits disguised as something chic enough to fit into your matcha latte aesthetic.
By thinking of these Four Key Areas in your daily routines, you can create a sustainable Wellness Plan that works for You!
The Hot Girl’s High-Protein Plan
Protein isn’t just for bodybuilders—it’s the foundation for muscle repair, hormone regulation, and appetite control. Eating ~0.7g - 1.0gs of protein per pound of body weight has been shown to improve body composition, especially when paired with resistance training. It also helps keep blood sugar steady, which means no mid-afternoon crash before your 3 p.m. meeting.
Sexy Food Swaps:
Croissant → Egg bites with turkey bacon
Acai bowl → Greek yogurt + berries + collagen powder
Iced latte → Protein coffee with almond milk
Chips → Roasted edamame or lupini beans
Make protein the main character at every meal—start with it, then add carbs and fats. You’ll naturally hit your goals without overthinking. The problem is you’re overthinking your meals (yes, snacks count as meals). So, start every meal with your choice of protein in mind (yes, that means you will more than likely have to repeat a protein type). Build around it. Sometimes, I’ve craving tofu and love a good white rice with stir fried veggies. Other times its as simple as a turkey sandwich.
Step 1: Choose a Protein —> Step 2: Choose Carb —> Step 3 (optional): Choose Fat
Shoot to consume at least 20 grams of protein per meal. Three meals plus two snacks? Protein focused? That’s about 100 grams of protein there.
In order to keep up the “hot girl walks” well into our older age, we have to build muscle when we can, and preserve it as we get older. Eating enough protein is an important part of that.
2. Hot Girl Sleep Hygiene
Sleep is where the magic happens—literally. Your body releases growth hormone during deep sleep, which repairs muscle, supports skin health, and helps regulate cortisol (your stress hormone). Chronic sleep deprivation increases ghrelin (your hunger hormone) and decreases leptin (your fullness hormone), making it harder to control cravings. Not to mention the toll it takes on your body in the gym and office.
Bedroom Glow-Up Checklist:
Keep your room 65–68°F for better REM sleep (a big one for me personally)
Block blue light 60 minutes before bed (phone down, queen)
Layer calming scents like lavender or chamomile
Use blackout curtains to sync your circadian rhythm
Use foam or noise canceling earplugs
PM supplements for sleep aid
Hot Girl Tip: Treat your bedtime like a standing date—you wouldn’t cancel on your best friend, so don’t cancel on your body’s recovery time.
Bettering my sleep hygiene has contributed significantly to my gains. When I don’t sleep well, I notice my Central Nervous System is not recovered and my strength is not there. Making an effort to put away devices and make it to sleep at the same time have had a huge impact on my recovery. Also, having a quiet time to reflect at the end of the day, without technology, is a nice end to the day.
We all need sleep. Investing in things that will make your environment more comfortable will allow for better recovery.
3. The Hot Girl Hydration Protocol
When you’re busy running from meeting to meeting, office to the gym, running errands (whatever, you’re a busy gal), hydration can take a back seat. Even mild dehydration (just 1–2% body weight loss from water) can decrease cognitive performance, slow reaction time, and make workouts feel harder. Proper hydration keeps metabolism efficient, muscles supple, and digestion smooth.
How to Hydrate Without Trying:
Start your morning with 12–16 oz water + electrolytes
Keep a water bottle at your desk as a visual cue
Eat your water—think cucumbers, melon, and citrus
Add a pinch of sea salt to water pre-workout for better absorption
Match your water intake to your activity level—if you’re training hard or wearing heels in the summer heat, up your water to prevent fatigue. I take a water bottle with me wherever I go. On days it’s especially hot in Austin, or I have several errands to run, I have water always accessible to me. Finding a bathroom on the other hand… I can’t help with that.
A key indicator to me that I am dehydrated is when my lips are chapped. This is one of the most common, and easiest signs to be aware of.
4. Hot Girl Gut Check
Last, I know you don’t want to talk about it, Queen. But we have to. Gut health. Sometimes we ignore the clear signs are gut is telling us about our bodies. Gut health impacts everything from mood to immunity. Your gut-brain axis is a two-way communication channel—when your microbiome is balanced, it produces neurotransmitters like serotonin and dopamine that keep you feeling good. Stress, processed foods, and hormonal shifts during your cycle can throw this off.
Easy Gut-Friendly Moves for Workdays:
Eat 25–30g of fiber daily from colorful plants
Include fermented foods (kimchi, kefir, sauerkraut)
Manage stress—breathwork lowers gut inflammation
Space out caffeine from breakfast to reduce acid reflux
Notice patterns—if you bloat more before your period, that’s hormonal water retention, not “weight gain.” Adjust sodium and focus on potassium-rich foods to help. Maybe you have a huge meeting coming up, and your stomach is acting up. Could it be linked to stress? Constantly checking in with yourself and your body will help you understand where you can help your gut.
Taking a moment to check in on our guts can help us find a quick solution to discomfort. Adding gut-friendly foods and making sure you hit a daily fiber intake are easy ways to take care of your gut.
✨ Final Thoughts
Being a hot girl isn’t a vibe—it’s a system. When you pair aesthetic habits with scientific principles, you get lasting results without burnout. This isn’t about restriction or perfection—it’s about alignment, energy, and showing up for your life like the main character you are.