Our flagship guide
30-Day Whole Living Reset
A month of real-food eating in four gentle phases — Nourish, Breathe, Feel, Align — with recipes and daily guidance that fit a real family's schedule.
36 pages · 12 recipes · 4 phases
See the 30-Day ResetFood as medicine, calm as a practice
Thirty days to Nourish.
Simple, real-food guidance for busy families — plus gentle tools for focus, rest, and calmer days — made with AuDHD families in mind.
The AuDHD side
For AuDHD brains & their parents
- Focus & Flow — our undated planner built for AuDHD brains, with room to breathe built into every page.
- Pebble & Friends — calming stories and coloring pages that help AuDHD kids wind down at bedtime.
Learn — Food as Medicine
Short reads, one food at a time
The Hibiscus Elixir
A tart, ruby-red tea studied for its antioxidants — and one of the prettiest drinks you can pour over ice.
Read the guide →
Magnesium, Made Simple
The mineral most people get wrong — which forms exist, which foods carry it, and why it may support steadier sleep.
Read the guide →
Ginger for Calm
A warming root long used in teas — a simple evening cup that may support digestion and a slower wind-down.
Read the guide →The Resets
One lineup — start free, go deep, or sip your way there7-Day Vitae Reset
One gentle week of real-food basics and calmer routines — the free starter guide.
Start free30-Day Whole Living Reset
The full month — 36 pages, 12 recipes, four phases: Nourish, Breathe, Feel, Align.
See the ResetThe Tea Reset
A reset built on real medicinal-ingredient teas — every cup with a make-it recipe. Brewing now.
Coming soonStart with what's loudest today
Every Vitae tool was built for one of these four hard moments. Pick yours — we'll point you to the right first step.
Calm & Anxiety
Foods, breaths, and five-minute resets that may support a steadier nervous system — for you first, mama.
Start with the free reset →Focus & ADHD Days
A planner built for brains that don't do "just be organized" — undated, forgiving, and made for real mornings.
See Focus & Flow →Sleep & Bedtime
Wind-down stories for them, and the magnesium cream our own bedtime routine leans on for you.
See Tools We Love →Parenting an AuDHD Kid
Coloring pages, calming stories, and a calming-corner kit that turn big feelings into something you can hold.
Meet Pebble & Friends →The tools families reach for
Start free, go deeper when you're ready. Every paid tool is an instant download — print tonight, use tomorrow.
The full journey
Feel like yourself again in 30 days
36 pages, 12 real-food recipes, and four gentle phases: Nourish, Breathe, Feel, Align.
$27See inside
Instant download · Gumroad
For ADHD brains
Stop the morning chaos
Focus & Flow: an 18-page undated printable planner that forgives missed days.
$19See inside
Instant download · Gumroad
Kids' favorite
A calmer evening, printed
25 Pebble & Friends coloring pages — plus a free calming story tucked inside every pack.
$5.99Get it on Etsy
Instant download · Etsy
Bedtime
Stories that lower the volume
Three illustrated calming stories — the Shake-Off, Belly Breaths, and the Quiet — for winding down together.
$4.99Get it on Etsy
Instant download · Etsy
Here from Instagram? This is the fast lane.
Comment CALM under any @vitae_wellness post and the free 7-Day Reset lands in your DMs automatically — the same reset, zero typing your email into a tiny browser window.
Meet Pebble & Friends
Three little clay friends, three superpowers your kid can borrow on hard days. Made for kids — written for the parents who love them.
The Shake-Off
Pebble
When feelings get too big for a small body, Pebble shakes them out — wiggle by wiggle, until the storm passes.
Belly Breaths
Sproutling
Sproutling grows good things slowly — new foods, new tries, and slow belly breaths that make room to grow.
The Quiet
Dewdrop
Dewdrop knows where the quiet lives. She leads the wind-down: dim lights, soft voices, sleep that comes gently.
A note from one tired parent to another
By day, I deliver oxygen equipment to people's homes. By night, I'm a dad doing the same dance you are — the meltdowns in the grocery store, the homework standoffs, the 2 a.m. worries.
I built Vitae because I couldn't find tools that fit our actual life: short enough to use, gentle enough to trust, and honest about what food and small habits can — and can't — do. Everything here started as something my own family needed first.
If it helps your house breathe a little easier, it was worth making.
— The dad behind Vitae Wellness
Get the free 7-Day Reset
Thirteen pages of gentle structure: nourishing plates, breath breaks, and a calmer week — planned for you. It now comes with the 9-page Food Guide companion, so you know exactly what each day looks like on a plate. Enter your email and you'll land on the free download page on Gumroad.
You're in! Opening your free download now. If a tab didn't open, tap here to grab the reset. Welcome to the calmer side. 🌿
Free means free: it's $0+ on Gumroad, no card required. Gumroad emails you the download link and keeps the reset in your library for good.
Daily calm, in 7 seconds or less
That's the @vitae_wellness rhythm: one food, one honest benefit line, every day — plus Pebble bedtime stories and magnesium know-how. Come sit with us.
Follow @vitae_wellness on InstagramEverything in the shop
Small tools, honest prices, instant downloads. Gumroad carries the grown-up guides; Etsy carries the Pebble & Friends printables and the Spooky Mama shirt.
30-Day Whole Living Reset
Feel like yourself again in 30 days — 36 pages, 12 recipes, 4 phases, and a calming story included free.
For grown-ups · Instant download
Focus & Flow ADHD Planner
Stop the morning chaos — an 18-page undated printable planner built for ADHD brains.
For grown-ups · Instant download
Pebble & Friends Coloring Pack
25 printable pages of calm — buy once, print forever. A free calming story is tucked inside.
$5.99Buy on Etsy
For kids · Instant download
Halloween · Season ends Oct 31
Halloween Coloring Pack
Sweet-not-spooky Pebble pages for October — friendly ghosts, pumpkins, and zero nightmares.
$5.99Buy on Etsy
For kids · Instant download
Thanksgiving Coloring Pack
Gratitude you can color — turkeys, pies, and thankful hearts for the kids' table.
$5.99Buy on Etsy
For kids · Instant download
Pebble & Friends: Calming Stories
Three illustrated bedtime stories that teach the Shake-Off, Belly Breaths, and the Quiet.
$4.99Buy on Etsy
For kids · Instant download
Focus & Flow Sticker Bundle
The planner's best friend — printable stickers for priorities, reminders, water, meds, and rest.
$4.99Buy on Etsy
For grown-ups · Instant download
Pebble & Friends Clipart Pack
All three friends in every mood — happy, waving, sleeping, celebrating — for your own projects and classrooms.
$4.99Buy on Etsy
For kids & creators · Instant download
Spooky season · Ends Oct 31
Spooky Mama Shirt
A smiling ghost with a pink bow on a soft Comfort Colors tee — for the mama running the Halloween show.
$28.99Buy on Etsy
To wear · Printed & shipped via Printify
Collect the whole holiday shelf
Halloween, Thanksgiving, and the year-round favorites — each pack is a one-time download you can print every single year. Start the collection once, and October-through-December quiet time is handled.
Browse VitaeWellness on EtsyNot sure where to start? Start free.
The 7-Day Reset is the front door to everything Vitae makes — and it now includes the free Food Guide companion, so the food part is spelled out plate by plate. Take the free week first — the shop will still be here when you're ready.
Free · No card required
One gentle week. Zero overwhelm.
The 7-Day Vitae Reset is a 13-page whole-living starter: nourishing food, breath breaks, and small daily check-ins that may support calmer mornings and quieter evenings — built for parents running on fumes.
- A plate formula that thinks for you — real food, no counting, no guilt
- Two-minute breath breaks for the moments the day goes sideways
- A nightly wind-down that helps the whole house exhale
- One small win per day — because momentum beats motivation
- New: the Food Guide companion — what each day actually looks like on a plate, included free below
13 pages. Read it with your morning coffee; start it tomorrow.
Get it free on Gumroad
Enter your email and we'll take you straight to the free download on Gumroad — it's listed at $0+, so "buying" it costs nothing and keeps it in your library forever. The download now includes the new Food Guide companion, too.
Done! Opening your free download now. If a tab didn't open, tap here to grab the reset.
Gumroad handles the delivery: it emails you the download link and keeps the reset in your library. No card, no daily spam from us, ever.
On Instagram instead? Comment CALM on any @vitae_wellness post and the reset arrives by DM.
How it works
1
Tap the button. You'll land on the reset's Gumroad page.
2
Grab it free. It's $0+ — type 0, or pay what you wish if it blesses you.
3
Start tomorrow morning. One page, one small win, seven days.
New companion · Free
The Food Guide: your companion at the table
The Reset gives you one gentle food practice a day — but it assumes you already know what to change. The Food Guide answers the next question: what does that actually look like on a plate? Nine pages, no new rules, no overhaul — just real food in realistic portions, matched to each day of your Reset. Frozen and canned produce count. Store brands count. What you already have in your kitchen counts most of all.
Inside the guide
- The Vitae Plate — half produce, a palm of protein, a fist of carbs, a thumb or two of fat, flavor freely — with four fully worked example plates
- All seven days, on a plate — a color chart for Day 2, eight carb + protein pairings for Day 3, fiber add-ons for Day 5, use-what-you-have templates for Day 6
- Gentle swaps — only if you want them, one at a time
- A one-week shopping list that covers the guide and the Reset's three starter recipes
Free, right here — no email needed. It's also tucked inside the 7-Day Reset download on Gumroad, so the two always travel together.
Three favorite tips from inside
First-thing water. 12–24 oz soon after waking refills the tank after the night and helps your kidneys and liver do their everyday work. Do not force yourself — small steps. Start at 12 oz if that's what's comfortable.
Steady your starch. Cook rice, chill it overnight, reheat the next day — cooling turns some starch into resistant starch, which digests more like fiber. Bread works too: freeze it first, then toast it. Gentle edges, not magic. (The guide carries the food-safety steps for cooled rice, too.)
The 80% pause. Stop eating when you feel about 80% full — hara hachi bu, the Okinawan way. Your stomach and brain take several minutes to communicate; give the signal time to catch up, and most of the time you were already full.
Honest answers
Is it really free?
Yes. The reset is $0+ on Gumroad, which means you can download it for $0 — no card, no trial, no surprise charge. If it helps and you want to leave a few dollars, Gumroad lets you, but it's never expected.
Is this medical advice?
No. Vitae shares food-first education and gentle daily practices. Nothing here diagnoses, treats, or cures anything, and we never suggest changing medications or a child's care plan. When we talk about nutrients, we say "may support" or "studied for" — because that's what's honest.
I'm a parent of an AuDHD kid. Is this for me?
It was made by one. The reset is for you — the parent. A steadier you is the best calm-down tool your kid has. For kid-facing tools, see the Pebble & Friends page.
What happens after the 7 days?
Most parents repeat their favorite days, then step into the 30-Day Whole Living Reset for the full journey — four phases, 12 recipes, and a free calming story included.
What about the food — what do I actually eat?
That's exactly why we made the Food Guide. It rides along free with the Reset (and you can download it right on this page): the Vitae Plate formula, all seven days as real plates, gentle swaps, and a one-week shopping list. No calorie counting, no specialty ingredients — frozen, canned, and store-brand all count.
Loved the free week? Here's the whole month.
The 30-Day Whole Living Reset takes the same gentle rhythm deeper: Nourish, Breathe, Feel, Align — 36 pages and 12 recipes for $27.
See the 30-Day Reset →
36 pages · 12 recipes · 4 phases
Thirty days to feel like yourself again.
The 30-Day Whole Living Reset is the full Vitae journey: a month of food-first nourishment, nervous-system resets, honest emotional check-ins, and rhythms that hold — even in a house like ours.
That's less than $1 a day for a month of structure. Instant download, yours forever.
Bonus inside: a Pebble & Friends calming story, free with your reset.
Four phases, one steadier you
Each week builds on the last. Nothing extreme, nothing to "fail" — just the next gentle step.
Phase 1 · Week 1
Nourish
Food first. Twelve real-food recipes and a plate formula built on foods studied for calm, focus, and steady energy.
Phase 2 · Week 2
Breathe
Short daily practices that may support a calmer nervous system — two minutes at a time, anywhere you are.
Phase 3 · Week 3
Feel
Name it to tame it. Guided check-ins for the emotions parenthood stirs up — yours and your kids'.
Phase 4 · Week 4
Align
Turn the month into a rhythm: mornings, evenings, and weekends that run on rails instead of willpower.
What's inside
- 36 pages of guided, phase-by-phase daily structure
- 12 real-food recipes the whole family will actually eat
- Printable trackers for sleep, mood, and small wins
- Food-as-medicine notes — honest "may support" language throughout
- Read on any device, or print the pages you love
Your order also includes
- BONUS: A Pebble & Friends calming story — free inside, from the $4.99 collection
- BONUS: The 7-Day Reset's best pages, woven in as your on-ramp week
- Instant download on Gumroad — start tonight, not "someday"
- Yours forever — re-read and re-print every season
$27 one time
Get It on Gumroad
Your next 30 days will pass either way.
Spend them drifting, or spend them resetting — gently, one small win at a time, with a parent who's walking the same road beside you.
Start My 30 Days — $27
18 pages · Undated · Printable
Stop the morning chaos.
Focus & Flow is a printable planner designed for ADHD brains — big uncluttered pages, a top-three that fits real life, and no guilt when a day gets skipped. Because it will. That's fine here.
Undated on purpose: start any day of the year, skip a week, and not one page is wasted.
Print at home, as many copies as you need. Forever.
Built for the brain you actually have
Most planners are written for people who don't need them. This one was made in a house where mornings involve a missing shoe, a refused breakfast, and a backpack that's somehow already lost.
Top 3, not top 20
Each day asks for three priorities — the ones that matter if nothing else happens. Everything after that is bonus, not failure.
A brain-dump on-ramp
Get the swirl out of your head and onto paper first, then plan from the page instead of from the panic.
An evening reset page
Ten minutes at night sets up tomorrow: bags, clothes, one look at the calendar. Mornings get quieter when nights do the work.
- 18 pages, undated — print the week you need, when you need it
- Big, uncluttered layouts — room to write like a human, not a secretary
- Gentle self-care prompts — water, movement, rest, breathing room
- Print forever — one purchase, unlimited copies for your household
Complete the system: the Sticker Bundle
Printable Focus & Flow stickers — priorities, reminders, water, meds, self-care, rest. Stick the day where you can see it.
$4.99Add It on Etsy
Tomorrow's morning is being decided tonight.
Ten quiet minutes with Focus & Flow tonight can buy you a calmer 7 a.m. tomorrow. That's the whole pitch — because it works.
For moms to buy · For kids to love
You print it tonight. They calm down with it tomorrow.
Pebble & Friends is Vitae's kids' corner: coloring packs, calming stories, stickers, and clipart built around three little clay friends — and the real skills they teach. The Shake-Off for big feelings. Belly Breaths for growing calm. The Quiet for bedtime.
Every coloring pack includes one calming story free — a taste of the full collection.
Ask your kid tonight: "What's your superpower — the Shake-Off, Belly Breaths, or the Quiet?"
The Pebble & Friends shelf
Instant downloads on Etsy. Buy once, print forever — quiet time, car rides, waiting rooms, and the hour before bed.
Coloring Pack — 25 Pages
The main event: all three friends in gentle, bold-lined pages sized for little hands and big feelings.
$5.99Buy on Etsy
Calming Stories Collection
Three illustrated stories — one per friend, one per superpower — written to be read aloud at lights-out.
$4.99Buy on Etsy
Season ends Oct 31
Halloween Coloring Pack
Sweet-not-spooky October pages. Grab it before the season ghosts — it disappears with the pumpkins.
$5.99Buy on Etsy
Thanksgiving Coloring Pack
Turkeys, pies, and thankful hearts — a quiet kids' table while the grown-ups finish cooking.
$5.99Buy on Etsy
Focus & Flow Sticker Bundle
For mom's planner and their reward charts — priorities, reminders, water, rest, and celebrate stickers.
$4.99Buy on Etsy
Clipart Pack
Pebble, Sproutling, and Dewdrop in every mood — for teachers, creators, and very ambitious birthday invitations.
$4.99Buy on Etsy
Words for the hard moments
Save these for the fridge door. Screenshot them, share them to a mom who needs one today.
"Shake it off. Big feelings move through — they don't move in."
— Pebble, on the Shake-Off
"Growing is slow work. So is healing. Both of them count."
— Sproutling, on Belly Breaths
"Quiet is a place. We can visit it together."
— Dewdrop, on the Quiet
Collect all the holiday packs
Halloween now, Thanksgiving next, and new packs as the seasons turn. Each one is a one-time download your family prints year after year — the whole holiday shelf costs less than one pizza night.
Start the Collection on EtsyTools we love (and actually use)
Two partner favorites that earned their place here — one for your bedtime, one for your kid's calming corner. We only list what fits the Vitae bar: useful, honest, and priced fairly.
Partner disclosure: Vitae Wellness is a partner of the brands below. If you buy through these links, we may earn a commission (15% on the cream, 10% on the toolkit) at no extra cost to you — it helps keep the free reset free.
Partner favorite · For moms
Rest Magnesium Cream — Be Rooted In
Magnesium is the mineral our audience asks about most. This rub-on cream folds into a bedtime routine without another pill to remember — magnesium is studied for its role in relaxation and normal sleep patterns, and a cream makes it a ritual, not a chore.
- Rub on before bed as part of your wind-down
- From a brand built entirely around women's sleep
- 30-day satisfaction guarantee from Be Rooted In
$34.99Shop Rest Cream
Partner link · Ships from Be Rooted In
Partner favorite · For AuDHD families
Time-In ToolKit — Generation Mindful
The original "time-in" kit: feelings posters, affirmation cards, and calming strategies that turn a corner of any room into a place where big feelings get named instead of punished. A longtime staple in gentle-parenting homes and preschools — and the physical version of everything Pebble teaches.
- Feelings posters + 35 affirmation cards
- Calming strategy cards kids can choose themselves
- Sets up in an afternoon, used for years
$79–$99Shop the ToolKit
Partner link · Ships from Generation Mindful
How a product makes this page
It has to fit one of our two worlds — a calmer mom, or a steadier kid. It has to be honestly made and fairly priced. And it has to be something we'd hand to a friend at church or in the school pickup line. Two products pass that bar today; the page grows slowly, on purpose.
Meanwhile — grab the free resetBuilt by a parent who couldn't find these tools.
So he made them — at the kitchen table, after bedtime, in the margins of a working dad's week.
Vitae Wellness started with a job and a kid. The job: years as a DME driver and technician, walking into homes with oxygen equipment and seeing, up close, how health is really lived — not in clinics, but in kitchens, hallways, and hard nights. The kid: a son with AuDHD (autism + ADHD), whose big feelings and bigger heart rewired everything our family thought we knew about calm.
The wellness world offered two things: expensive programs built for people with free mornings, and advice that treated parents like the problem. Neither fit. So Vitae became the third thing — small, honest, food-first tools that respect both your intelligence and your exhaustion.
Our mark: an infinity loop ending in a leaf. Wellness isn't a 30-day event — it's a rhythm you return to, for life.
The face of Vitae is a pebble, on purpose
You'll never see a polished founder photo here — that's not modesty, it's the point. The encouragement should belong to every parent, so the face belongs to three little friends your kids already trust.
The Shake-Off
Pebble
The leader. Chosen by two very honest kid critics, Pebble teaches that feelings are weather — they pass through.
Belly Breaths
Sproutling
The grower. Sproutling carries the food-as-medicine heart of Vitae: good things, grown slowly, eaten gladly.
The Quiet
Dewdrop
The rester. Dewdrop guards the wind-down — for kids at bedtime, and for moms long after it.
What we stand on
Food first
Before products, plates. Real food is the first tool in every Vitae guide — supplements and shortcuts come second, if at all.
Honest words
We say "may support" and "studied for," never "cures" or "treats." If the evidence is thin, we say so. Trust is the whole business.
Made for real life
Short, printable, forgiving. If a tool needs a free weekend and a silent house, it's not a Vitae tool.
Parents first
A steadier parent is the intervention. Our kids' tools are written for the moms who buy them and the kids who'll love them.
"Wellness tools for real life — made by a parent who understands your struggles."
That's the whole brand in one line. Start with the free week, and welcome to the family.