10 foods • 10 habits • 10 days
Whatever Brings You Here… You're Welcome
Whether you’re navigating a new diagnosis, trying to understand your lab results, wondering if a GLP-1 is right for you, looking for healthier meals your family will actually enjoy, or simply asking, “What’s for dinner?“—you’re in the right place.
I’ve spent my career helping people understand how delicious food, better science, and healthy habits work together to create better health.
Everything you’ll find here is designed to help you understand your body, enjoy your food, and discover what works best for you.
Because better health doesn’t begin with having all the answers.
It begins with a place where every question is welcome.
FOR EVERYONE WHO'S TRIED BEFORE… What if healthy living finally felt different?
Not because you found another diet.
Because you finally found an approach designed to work with your body instead of against it.
Here, every meal is designed to do more than satisfy your appetite. It should:
- Taste incredible.
- Help your body respond at its best.
- Create better health over time.
- Become a way of eating you’ll genuinely want to repeat.
Pair those meals with simple daily habits, and together they become a practical, evidence-based approach to creating better health that fits real life.
❤ Feel Stronger: Build strength, improve body composition, regain energy, and feel capable in your body again.
🍓 Love What You Eat: Meals you’ll genuinely crave—with lasting satisfaction and post-meal peace.
🌿 Improve Your Health: Support glucose response, gut health, metabolic health, and whole-body wellness.
🌞 Make It Stick: Simple habits that fit real life and create better health for years to come
INSIDE DR. CHERYL WELLNESS
Everything I've created to help you eat well, feel well, and create better health—
together in one place.
Whether you're just getting started or looking to go deeper, I'd love to show you around.
TakeTEN® Method
The TakeTEN® Lifestyle Starts Here.
Discover the evidence-based TakeTEN® Lifestyle and learn how delicious food, healthy habits, and your Personalized Wellness Rx™ come together to help you create better health and live younger, longer.
Mother F® Whole Food Bar
The TakeTEN® Meal Made Portable.
Whole-food nutrition crafted for real life, built on the same whole-food philosophy behind everything I create.
The Wellness Table Podcast
Food. Science. Healthy Living.
Pull up a chair for practical conversations about nutrition science, healthy habits, and creating better health in everyday life.
Books & Beyond
The Story Behind Everything I've Created.
Explore the books, ideas, and experiences that shaped the TakeTEN® Lifestyle, Mother F®, and Dr. Cheryl Wellness.
Wellness Hub
Nutrition Articles & Recipes
Explore trusted nutrition guidance, practical wellness articles, and recipes from Dr. Cheryl's Kitchen™ that help turn better science into everyday meals.
Food Is MORE
Every meal is an opportunity to create better health.
That’s why I believe every meal should work harder. Every bite should do more.
The plate nourishes the body.
The table nourishes the whole person.
Food was never the destination. It was always the invitation
Meet Dr. Cheryl
Hi, I’m Dr. Cheryl Bothwell DCN, RDN.
Doctor of Clinical Nutrition · Registered Dietitian · Best-Selling Cookbook Author • Creator of TakeTEN® • Creator of the Mother F® Whole Food Bar
My journey began around the family table, where I discovered that food has the remarkable ability to nourish more than our bodies.
That simple realization sparked a question I’ve spent my career exploring:
How do we make the foods people genuinely love the very foods that help create better health?
That question led me from my kitchen to nutrition science, clinical practice, writing best-selling books, creating the TakeTEN® Lifestyle, and helping thousands of people discover what works best for their bodies.
Over time, the way I shared what I’d learned continued to grow.
My books became Dr. Cheryl Wellness.
My meals became the Mother F® Whole Food Bar.
The conversations became The Wellness Table.
Today, everything I’ve created comes together in one place to help you eat well, feel well, create better health, and live younger, longer.
10 foods • 10 habits • Your Personalized Wellness Prescription™
The Proven Napa Valley Program—Now Inside Dr. Cheryl Wellness
Originally developed through my lifestyle medicine program, the TakeTEN® Lifestyle brings together delicious food, healthy habits, and your Personalized Wellness Prescription™ to help you create better health.
Now everything you need—from recipes and meal planning to coaching and your TakeTEN® Score™—comes together inside Dr. Cheryl Wellness.
Imagine living it
One meal. One healthy habit. One day at a time.
Creating better health doesn’t happen all at once. It happens through the small choices you make every day—choices that become a healthier way of eating and living you’ll genuinely enjoy for life.
Feel strong
Build strength, regain energy, improve body composition, and feel capable in your body again.
Love what you eat
Enjoy meals you genuinely crave, stay satisfied longer, and calm hunger and cravings naturally
Rediscover your health
Support your glucose response, gut health, metabolic health, and long-term wellness.
Build habits stick
Turn small daily choices into lasting habits that help you create better health and live younger, longer.
Ready to make it yours?
TakeTEN® Membership
Meet Me on the Inside
Experience TakeTEN® is where the TakeTEN® Lifestyle becomes personal.
Build your Personalized Wellness Prescription™, discover what works best for your body, and create a healthier way of eating and living with recipes, coaching, meal planning, and practical tools—all together in one place.
Results in JUST 10 Days
The Results That Started It All
30 TakeTEN® Meals • 18+/20 TakeTEN® Score • 10 Days
These results come from my original lifestyle medicine program in Napa Valley, California, where participants completed a 10-Day TakeTEN® Lifestyle Reset while increasing their daily
TakeTEN® Score™ from an average of 8–10 points to 18+/20.
The results below show the average changes achieved in just 10 days:
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).
The Results That Last Beyond 10 Days
The first 10 days build momentum. Healthy habits keep it going.
The original 10-Day TakeTEN® Lifestyle Reset was designed to jump-start better health.
The real goal, however, was never just 10 days. It was creating a healthier way to eat and live for years to come.
As participants continued living the TakeTEN® Lifestyle, many experienced:
Because lasting health isn't built in 10 days. It's built by continuing the habits that helped create it.
REAL PEOPLE. REAL STORIES. REAL LIVES.
Healthy living becomes real when someone lives it.
These are the stories of people who discovered what worked best for their body and created a
healthier way of eating and living they never wanted to lose.
Because the greatest transformation wasn’t what happened in 10 days.
It was what happened next.
KEEP EXPLORING DR. CHERYL WELLNESS
Nutrition science, delicious recipes, practical tools, and inspiring conversations— all designed to help you create better health.
Whether you’re looking for answers, a new recipe, practical wellness tips, or a fresh perspective, there’s always something new to explore.
Wellness Table Podcast
Nutrition & Wellness Articles
Dr. Cheryl's Kitchen
Books & Beyond
join the wellness table
Pull up a chair. Join me for practical nutrition science, delicious recipes, podcast conversations, and honest insights that help you create better health.
Together, we'll explore the foods, habits, and science behind living younger, longer.
Stay connected with new recipes, podcast conversations, nutrition insights, and wellness inspiration delivered to your inbox.
Creator of the Mother F® Whole Food Bar
The TakeTEN® Meal Made Portable
Food. Function. Flavor.
Sometimes life doesn’t leave time to prepare the meal you planned.
I asked myself a simple question: How do you deliver more flavor, more nourishment, and real meal satisfaction on your busiest days—all in one portable whole-food bar?
The result is the Mother F® Whole Food Bar—born from the TakeTEN® Lifestyle and crafted to help every bite work harder
- Whole food: Ingredients you can see and taste.
- Real meal: Crafted to satisfy like a whole-food meal
- Steady energy: Designed to fuel your busiest days with lasting energy and satisfaction.
- Born from TakeTEN®: Built on the same whole-food philosophy behind everything I create.
Free 2 Minute Symptoms Quiz
What Is Your Body Trying to Tell You After Every Meal?
Your body is talking to you after every meal. We often learn to fear hunger, yet hunger isn’t the enemy—it’s your body’s way of asking for fuel.
What happens after you eat may tell you whether your body received the kind of nourishment it needs to create lasting energy and better health.
Cravings. Brain fog. Energy crashes. Heartburn. Bloating. Poor sleep.
These symptoms aren’t random. They’re often your body’s way of telling you how it responded to the meal you just ate.
Take this free 2-minute quiz to begin connecting the dots between how you eat, your hunger cues, and how you feel—and receive personalized insights delivered straight to your inbox.
