10 foods • 10 habits • 10 days
The TakeTEN® Method
I believe the foods with the greatest power to heal the body should also be the foods you love to eat.
The TakeTEN® Wellness Method helps you build delicious meals around those foods, create habits that support how your body works, and track your progress with the TakeTEN Score™.
When food tastes incredible, and your body responds well, everything changes: steady energy, fewer cravings, better metabolic health. No diet. No restriction. Just a science-backed wellness system that sticks.
Healthy eating that meets you where you are.
Explore Dr. Cheryl Wellness
TakeTEN® Method
10 foods. 10 habits. 10 days. A simple lifestyle reset and eating approach that improves your well-being and actually sticks.
Recipes
Get access to delicious recipes that translate research into meals you crave and make your body feel good.
The Membership
Your step-by-step tool into TakeTEN®, guided by the Lifestyle Score™ to make science-based health your routine.
Mother F* Bars
Whole Food Bar is built to deliver premium nourishment even on your busiest days.
The Wellness Table
Where we talk about what actually works—food, habits, and small shifts that help you feel better every day.
Wellness Hub
Explore free articles and health myth-busting that will help you achieve your wellness goals.
Food Is
Everything starts with what we eat! I believe that if meals are delicious, your body feels good after you eat, creating lasting change gets easy.
That’s where most diets and approaches fall apart. They focus on rules, restrictions, and willpower— instead of how food actually makes you feel. But when food tastes incredible, and your body responds well, you don’t have to force it. You come back to it.
Meet Dr. Cheryl
Hi, I’m Dr. Cheryl Bothwell DCN, RDN.
Doctor of Clinical Nutrition · Registered Dietitian · Cookbook Author · Speaker · Founder of TakeTEN® · Creator of the Mother F* Whole Food Bar
I’m a Doctor of Clinical Nutrition, registered dietitian, cookbook author, speaker, founder of TakeTEN®, and the creator of the Mother F Whole Food Bar. For 20+ years, I’ve helped people live younger, longer by using food to support energy, metabolism, and long-term health.
Here’s what I’ve learned from both research and real patients: health doesn’t stick when it’s complicated or miserable. It sticks when the science is simple enough to follow and delicious enough to repeat.
My journey inspired the creation of TakeTEN® to turn food science into practical, sustainable actions, and the MotherF Whole Food Bar to provide a convenient on-the-go meal packed with pure, whole food nutrition. Together, they represent a clear path to integrated health, satisfying meals, balanced energy, habits that stick, and a clear way to track what matters.
Creator of the Mother F Bar
World-class flavor and quality whole food nutrition in a bar.
Food. Function. Flavor.
- Made with whole food ingredients.
- Packaged with balanced nutrition to feel like a meal.
- Stable energy between meals.
- Improved glucose response and metabolic health.
- Accessible on your busiest days.
10 foods • 10 habits • one score
TakeTEN®: Evidence-based wellness that sticks.
TakeTEN® is the food-as-medicine methodology. It is a science-backed lifestyle system based on 10 foods and 10 habits to transform your health, one bite at a time. Delicious nutrition for a healthier you—anytime, anywhere, at your fingertips.
What if you could snap your fingers and…
Reshape your body
Lose fat, build muscle, regain energy.
Eat food you
love
Turn off hunger, improve glucose response.
Reclaim your health
Fix your labs numbers, reduce need for meds.
Redesign your lifestyle
Make wellness a habit, live younger longer.
Let's put it into practice!
TakeTEN® Membership
TakeTEN® Membership is the path to achieving it!
The TakeTEN® Membership is where food and habits come together and become your daily routine.
You’ll start with the 10-Day Reset, using the TakeTEN® Method, the TakeTEN Score™, and guided meal plans to help you experience the difference for yourself.
Inside, you’ll find the Lifestyle Score™ to track your habits and what you eat daily, meal-building tools that help you create delicious meals, a recipe library designed to get tasty world-class nutrition, and masterclasses that translate the science behind the method. You’ll get positive, judgment-free community support, weekly accountability, and coaching for deeper guidance.
Because healthy living isn’t about being perfect. It’s about repeating what works: food that tastes incredible, a body that feels better, and habits that finally stick.
Join TakeTEN® and build a delicious wellness routine grounded in science, adaptable to your personality archetype, and built to stick.
Results in 10 Days
What our TakeTEN® members have experienced
People who followed TakeTEN® for just 10 days, scoring 18+ in the 20-point
TakeTEN® Lifestyle Score for ten days, experienced*:
Average change in 10 days
Less hunger
98%
reported not being hungry between meals, feeling full for 4 hours.
Fewer cravings
95%
registered having fewer cravings.
Improved energy
95%
recorded feeling more energy.
Clinical markers
Waist Size
1 inch
Average waist size drop
in those with an elevated waist size (over 35 inches for women and 40 inches for men).
Weight Loss
5.2 lbs
Average weight loss
in those who were overweight (BMI ≥27).
Inflammation
34%
Average drop in inflammatory markers
in those with elevated inflammatory markers measured by the hs CRP inflammatory marker lab value.
Blood Pressure
22.5 mmHg
Average drop in systolic blood pressure
in those with elevated systolic blood pressure (≥130 mmHg).
Blood Glucose
40.8 mg/dL
Average drop in fasting blood glucose
in those with elevated fasting blood glucose (≥100mg/dL).
Triglycerides
96.5 mg/dL
Average drop in triglycerides
in those with elevated triglycerides (≥150 mg/dL).
*Results from +2000 participants of TakeTEN® over ten years.
The effectiveness of the TakeTEN® program is reflected in the experiences of its participants.
Wellness Hub
Everything you need to eat better, feel better, and live longer—right here.
Discover all our free resources:
Wellness Table Podcast
Nutrition & Wellness Blog
Dr. Cheryl's Kitchen Recipes
Dr. Cheryl's Books
Get the Newsletter
Subscribe to my newsletter to get weekly access to exclusive content!
Free 2 Minute Symptoms Quiz
Is Your Diet Sabotaging Your Health?
You know that feeling—when something just feels off. The constant cravings. That post-meal crash. The foggy brain. The irritability that sneaks up out of nowhere. What if these weren’t just random symptoms, but messages from your body?
Many common symptoms—like fatigue, cravings, or mood swings—are your body’s way of signaling hidden glucose spikes or insulin resistance. Most of us experience glucose spikes that can silently lead to symptoms and health conditions we might overlook. Could your diet be the root cause?
