Discover how nutrition, exercise, and lifestyle can help reduce anxiety with expert insights, real-life experiments, and practical wellness tips. Explore The Wellness Project for science-backed strategies, a unique running study, and our engaging cooking show, "Hump Day Harvest."
At The Wellness Project, we believe that diet and lifestyle play a crucial role in managing anxiety, especially for young women navigating the pressures of modern life. Our mission is to empower women with science-backed insights on how nutrition and exercise can positively impact mental health.
Through our experiment, expert interviews, and cooking show, we explore the connection between what we eat, how we move, and how we feel. Anxiety is more prevalent than ever, and young women face unique challenges that deserve attention. By providing practical strategies, delicious anxiety-friendly recipes, and accessible wellness tips, we aim to create a supportive space for education, empowerment, and lasting change.
Join us in redefining mental well-being—one meal, one workout, and one conversation at a time.
Meet the team behind The Wellness Project! We’re a passionate group dedicated to exploring how nutrition, exercise, and lifestyle impact anxiety—especially in young women. Through research, interviews, and hands-on experiences, we aim to provide science-backed insights and practical strategies for mental well-being.
Madelyn is a third year student studying Psychology and Biology, with a passion for helping and understanding the wellbeing of women. She oversees the study on running and anxiety and ensures all research is evidence-based and impactful.
Morgan is a third year student studying Neuroscience and Psychology, with intentions of pursuing graduate studies in Neuroscience. She oversees the study of the impacts of dietary choices on cognitive function and anxiety.
Follow along on our journey to making lifestyle changes in our own lives to reduce anxiety.
Why Running and Anxiety?
As a young woman navigating the challenges of adulthood—career stress, social pressures, and everyday responsibilities—anxiety has been a constant presence in my life. Seeking a natural approach to managing it, I turned to lifestyle changes instead of medication. Through my exploration, I found that exercise, particularly running, seemed to have a noticeable impact on my stress levels. This inspired me to commit to a structured running routine to see firsthand how movement could influence my anxiety and overall well-being.
A diet high in added sugars has been associated with various health concerns, including detrimental effects on cognitive function. Consuming excessive amounts of added sugars, particularly from processed foods and sugary drinks, can contribute to insulin resistance, chronic inflammation, and oxidative stress—factors that negatively impact brain health. Research indicates that high sugar intake can impair neuroplasticity, weaken memory formation, and elevate the risk of neurodegenerative diseases like Alzheimer’s. One key factor in these effects is the disruption of glucose metabolism in the brain. While glucose is vital for brain function, excessive sugar consumption can cause blood sugar levels to spike and crash, leading to difficulties with concentration, mood regulation, and overall cognitive performance. Furthermore, long-term high sugar intake has been linked to shrinkage in the hippocampus, a critical brain region for learning and memory. Over time, these effects may accelerate cognitive decline, diminish mental clarity, and increase vulnerability to conditions such as depression and anxiety. To support brain function and long-term cognitive health, it is essential to maintain a balanced diet with minimal added sugar.
Our Cooking Show!
There are many ways to support both your body and mind, and nutrition plays a key role in overall well-being. Like many young adults, we've faced challenges with eating healthy, staying consistent, and truly enjoying the food we fuel our bodies with. That’s why we created Hump Day Harvest—a cooking show dedicated to making healthy eating simple, stress-free, and supportive of anxiety relief. It’s the midweek boost you need to nourish your body and mind!
Insight from my Experiment on Anxiety and Exercise
Anxiety is one of the most common mental health challenges among young women, with research showing they are nearly twice as likely as men to experience it. Factors such as hormonal fluctuations, social pressures, and lifestyle habits all contribute to heightened anxiety levels. Many young women struggle with persistent worry, stress-related physical symptoms, and disrupted sleep, which can significantly impact their overall well-being. However, regular exercise—especially running—has been shown to be a powerful, natural way to reduce anxiety and improve mental health.
Running helps regulate brain chemistry by increasing serotonin and dopamine levels, neurotransmitters responsible for mood stabilization. It also triggers the release of endorphins, often referred to as "feel-good hormones," which help counteract stress and anxiety. Additionally, exercise reduces cortisol, the body's primary stress hormone, preventing chronic anxiety from taking a toll on physical health. Beyond its biochemical benefits, running also improves sleep quality, alleviates muscle tension, and provides a natural outlet for nervous energy. The rhythmic nature of running has a meditative effect, helping to quiet the mind and promote relaxation.
For young women, running offers more than just physical benefits—it fosters self-confidence, resilience, and a sense of personal achievement. Seeing progress in endurance or speed can boost self-esteem, shifting the focus from appearance to what the body is capable of achieving. Running also encourages healthy lifestyle habits, including proper nutrition, hydration, and structured routines, all of which contribute to better anxiety management. Whether done alone for quiet reflection or as part of a community for social support, running provides a holistic approach to reducing anxiety and building long-term mental and physical strength.
This study investigates the impact of running on anxiety levels in young women over a three-week period, addressing the growing prevalence of anxiety in this demographic. By examining regular physical activity—specifically running—as a natural and accessible intervention, the research aims to uncover its effects on mood, stress levels, and overall well-being while strengthening the connection between movement and mental health.
Participants, identified as experiencing mild to moderate anxiety through a pre-study questionnaire, will follow a running program tailored to their fitness levels. Data collection will include self-reported anxiety assessments using the GAD-7 scale, lifestyle habit questionnaires, and daily experience logs to track progress. A midpoint check-in survey will measure short-term effects, while a final post-study evaluation will compare baseline and endpoint results.
By analyzing changes in GAD-7 scores and participant experiences, this study seeks to highlight running as a holistic, non-pharmaceutical tool for anxiety management. The findings may contribute to broader discussions on exercise as a mental health intervention, helping shape future wellness strategies for young women.
Over the course of this three-week experiment, the results clearly demonstrated the positive impact of running on anxiety and overall well-being in young women. Participants consistently reported improved mood, reduced anxiety levels, and a greater sense of emotional balance. In addition to the psychological benefits, running encouraged healthier eating habits and helped establish a more consistent daily routine, both of which further supported mental health.
At the start, it was challenging to get participants to run consistently, but accountability within the group played a key role in building momentum. As the weeks progressed, running shifted from a task to something we genuinely looked forward to—it became a therapeutic habit and part of our weekly rhythm. These findings highlight the potential of running as a holistic, accessible strategy for anxiety management. Moving forward, I would expand the study with a larger sample size and a longer timeframe to gather more robust data and deepen our understanding of exercise’s role in mental health.
Exploring the Impact of a No-Sugar Diet on Anxiety
A high added sugar diet has been linked to numerous health issues, including negative effects on cognitive functioning. Excessive consumption of added sugars, particularly in processed foods and sugary beverages, can lead to insulin resistance, chronic inflammation, and oxidative stress—factors that contribute to impaired brain health. Studies have shown that diets high in added sugars can reduce neuroplasticity, hinder memory formation, and even increase the risk of neurodegenerative diseases such as Alzheimer’s. One major mechanism behind these effects is the disruption of glucose metabolism in the brain; while glucose is essential for brain function, excessive sugar intake can lead to spikes and crashes in blood sugar levels, impairing concentration, mood stability, and overall cognitive performance. Additionally, chronic high sugar consumption has been associated with atrophy in the hippocampus, a key brain region involved in learning and memory. Over time, these effects may contribute to cognitive decline, reduced mental clarity, and increased susceptibility to conditions like depression and anxiety. Thus, maintaining a balanced diet with limited added sugar intake is crucial for preserving brain function and long-term cognitive health.
This study comprised of a three-week no added sugar diet to explore the firsthand cognitive and health impacts of sugar reduction. This experience was grounded in research highlighting the detrimental effects of high added sugar intake on brain function. Diets rich in added sugars—especially those found in processed foods and sugary drinks—are known to contribute to insulin resistance, chronic inflammation, and oxidative stress, all of which impair brain health. By cutting out added sugars, we aimed to stabilize blood glucose levels and support optimal brain function. Throughout the challenge, we noticed improvements in mood stability, mental clarity, and sustained energy, which align with findings that reduced sugar consumption enhances neuroplasticity and memory function. This dietary change also supports the prevention of hippocampal atrophy and cognitive decline associated with long-term high sugar intake. Overall, the no added sugar diet reinforced the powerful connection between nutrition and mental well-being, emphasizing the importance of a balanced diet for preserving cognitive health.
Analyzing the no added sugar diet project revealed valuable insights into the relationship between nutrition and cognitive performance. By documenting daily experiences, mood fluctuations, energy levels, and mental clarity, we were able to identify clear patterns that emerged in response to the dietary change. Initially, there were noticeable withdrawal-like symptoms, including sugar cravings and slight irritability, which gradually subsided after the first week. As the diet progressed, there was a consistent improvement in focus, emotional balance, and overall mental sharpness. These observations aligned with existing research on the cognitive benefits of stabilizing blood sugar levels and reducing inflammation through decreased sugar intake. Additionally, the project highlighted the pervasive presence of hidden sugars in everyday foods, increasing our awareness of nutritional labels and food choices. Overall, the analysis underscored the cognitive and psychological benefits of a low-sugar lifestyle while demonstrating the challenges and long-term value of intentional dietary habits.
The midweek boost you need!
Hump Day Harvest is a vibrant and engaging weekly food channel dedicated to fresh, healthy, and delicious recipes that help you power through the midweek slump! Every Wednesday, we bring you simple yet nourishing meals packed with wholesome ingredients, seasonal produce, and bold flavors to keep your energy high and your taste buds happy.
From nutrient-packed smoothies and protein-rich lunches to hearty plant-based dinners and guilt-free treats, Hump Day Harvest is your go-to source for fueling your week with good food and positive vibes. Whether you're a busy professional, a health-conscious foodie, or just looking for inspiration to spice up your meals, our easy-to-follow recipes and meal-prep tips will keep you on track.
Join us every Wednesday for a fresh dose of flavor, wellness, and midweek motivation!
Come back every Wednesday to see what's new!
Episode 1
In this episode, we dive into the magic of kimchi—a probiotic-rich, fermented dish that supports gut health, reduces stress, and boosts mood by balancing the gut-brain connection. Packed with beneficial bacteria, antioxidants, and B vitamins, kimchi is a simple yet powerful way to nourish both your body and mind!
Episode 2
In this episode, we’re making a nutrient-packed salmon bowl—loaded with omega-3s, protein, and fiber to support brain health, reduce inflammation, and keep stress levels in check. With a mix of fresh ingredients and simple prep, this bowl is the perfect balance of flavor and feel-good nutrition!
Episode 3
This crunchy and refreshing Cabbage Detox Salad is packed with fiber-rich purple and green cabbage, hydrating cucumbers, and a zesty lemon-ginger dressing to support digestion and balance the gut. Perfect for a light yet satisfying midweek boost, it’s a nutrient-packed way to nourish both body and mind!
Episode 4
Join us on this episode of Hump Day Harvest as we whip up a brain-boosting, stress-reducing one-pan stir-fry packed with nutritious ingredients that help calm anxiety and support overall health. Quick, affordable, and perfect for busy days—this meal is a game-changer for your body and mind!
Episode 5
These Healthy Chicken Lettuce Wraps are packed with mood-supporting ingredients like tryptophan-rich chicken, anti-inflammatory ginger and garlic, and vitamin C-loaded bell peppers to naturally lower stress and support gut health. Enjoying them regularly can help stabilize blood sugar, support serotonin production, and gently calm the nervous system from the inside out.
Episode 6
Follow along to see what we're up to!
March 11, 2025Hey everyone! Today is our first day of creating this website! We hope you enjoy following us on our journey to bettering our wellbeing and addressing anxiety! Today we started our sugar free and running experiments- starting off strong today.
See you next time,
M&M
March 19, 2025Today we filmed our first Hump Day Harvest Episode! We made easy kimchi. Check out HDH and let us know your favorite healthy meals!
An update with out experiments: Our experiments have been going well so far. The no sugar diet is a tough one, but we have found that once you get passed the first couple days it definitely gets easier. Similar with the running, once you get into the running and you stop getting super sore it gets addicting. Try it out and see how it works for your body!
Lastly, check our our podcast with Anthony Hartcher at Me and My Wellness. We talked about our thoughts on anxiety and what we have been doing to help- including changing lifestyle habits.
Cheers,
M&M
March 26, 2025Another Hump Day Harvest is up! We made yummy salmon bowls for dinner. For anyone joining along with our sugar free and running journey, how have your anxiety levels been recently? We have found that running and a no sugar diet has helped us sleep much better and feel more grounded on a day to day basis.
Check out the site and keep an eye out for some tips and tricks from people who have been in this routine for a while.
Until next time,
M&M