West Wellness and Longevity Links

• Are you ready to make change but don't know where to start. Book a free 30 min consultation here.https://www.westwellnessatx.com/get-started
• Have questions? Feel free to reach out to me at: tarawest@westwellnessatx.com
• Follow me on instagram @westwellnessatx

The episode dives deep into the challenges of maintaining healthy habits during the holiday season, with Tara laying out a comprehensive strategy to navigate festive meals without derailing one's health goals. Tara opens with a relatable narrative about her own experiences with holiday preparations, including the joys and frustrations of setting up a Christmas tree. As the holidays bring about rich and often indulgent meals, she transitions into discussing the mental shift required to view nutrition as a lifelong commitment rather than a short-term goal. By prioritizing protein at meals, Tara explains how this simple choice can satiate hunger more effectively and reduce cravings for less nutritious options. She supports her advice with scientific research, illustrating the physiological benefits of a protein-first approach, which stabilizes blood sugar levels and fosters healthier eating patterns. Tara also addresses the psychological aspects of food, emphasizing the importance of moderation and the role of accountability in managing indulgences. Listeners are encouraged to communicate their goals to friends and family, enhancing their commitment to healthier choices amidst seasonal temptations.

Takeaways:

• Prioritize protein at meals to help stabilize blood sugar levels and curb cravings.
• Stay hydrated before and during meals to aid digestion and reduce overeating.
• Allow yourself to indulge in holiday treats, but keep portions small and mindful.
• Don't let one indulgent meal derail your overall health journey; refocus immediately.
• Engage in light physical activity after meals to help with blood sugar management.
• Create a plan for the holidays and share it with someone to stay accountable.

West Wellness and Longevity Links

• Are you ready to make change but don't know where to start. Book a free 30 min consultation here.https://www.westwellnessatx.com/get-started
• Have questions? Feel free to reach out to me at: tarawest@westwellnessatx.com
• Follow me on instagram @westwellnessatx

This episode presents a profound and urgent exploration of soil depletion and its far-reaching implications for food quality and human health. Tara outlines how the agricultural practices of today, particularly the reliance on monocropping and synthetic inputs, have led to a drastic reduction in the nutrient density of our food. With compelling statistics, the discussion reveals that crops grown in nutrient-depleted soils often lack essential vitamins and minerals, leading to a cascade of health issues for consumers who rely on these foods for nutrition.

The narrative delves into the systemic failures of agricultural policies that favor high-yield crops at the expense of soil health. Tara sheds light on the role of government subsidies that incentivize practices detrimental to the environment and public health. By prioritizing crops like corn and soy, which account for a substantial portion of U.S. farmland, these policies contribute to a cycle of nutrient depletion and biodiversity loss. The episode makes a strong case for the need to shift towards regenerative farming practices that not only restore soil health but also promote a more sustainable food system.

Listeners are presented with actionable steps they can take to combat soil depletion and its effects on health. From supporting local regenerative farms to advocating for policy changes that prioritize sustainable agriculture, the episode empowers individuals to make informed choices about their food sources. It emphasizes the importance of education and awareness in driving change, not just for personal health, but for the well-being of future generations. Ultimately, this episode serves as a rallying cry for listeners to reconnect with the origins of their food and take an active role in supporting a healthier, more sustainable agricultural system.

Takeaways:

• Soil depletion is a significant issue affecting the nutritional quality of our food.
• Intensive monocropping practices lead to nutrient depletion in the soil over time.
• Synthetic fertilizers may boost short-term yields but harm long-term soil health and biodiversity.
• Nutrient deficiencies in our food can contribute to various health issues and chronic diseases.
• Government subsidies often favor monocropping, worsening soil health and reducing crop diversity.
• Supporting regenerative farming practices can help restore soil health and improve food quality.

Links referenced in this episode:

• ewg.org
• forceofnature.com

West Wellness and Longevity Links

• Are you ready to make change but don't know where to start. Book a free 30 min consultation here.https://www.westwellnessatx.com/get-started
• Get your grounding mat today. Reduce inflammation, get better sleep, alleviate excess stress and all of the negative side effects from it. Use this link and receive a discount and quick shipping. https://hoogahealth.com/?ref=TARAWEST
• Have questions? Feel free to reach out to me at: tarawest@westwellnessatx.com
• Follow me on instagram @westwellnessatx

This episode offers a comprehensive exploration of stress, framing it as a silent epidemic affecting countless individuals. Tara draws from both personal experience and scientific research to illuminate the profound effects of chronic stress on physical and mental health. The discussion begins with a candid reflection of Tara's life, revealing how stress has been a constant companion, often mistaken for normalcy in a fast-paced world. This normalization of stress is dissected, as she discusses how it can lead to a dangerous complacency, where individuals fail to recognize the serious health implications of their chronic stressors.

Throughout the episode, key themes emerge, particularly the physiological consequences of stress. Tara delves into how sustained stress triggers a cascade of hormonal responses that can lead to significant health issues, including cardiovascular diseases, hormonal imbalances, and cognitive decline. The nuanced discussion highlights the often subtle symptoms of stress—like fatigue and digestive discomfort—that may be dismissed as trivial, yet are indicators of deeper physiological turmoil. The speaker emphasizes that acknowledging these symptoms is crucial for proactive health management, urging listeners to pay attention to their bodies and the signals they send.

As the episode progresses, practical strategies for managing stress take center stage. Tara shares a variety of approaches, from mindfulness practices to dietary changes, highlighting the importance of a balanced lifestyle in mitigating stress effects. Recommendations also include the use of grounding techniques and infrared saunas, both of which have shown promise in scientific studies for reducing cortisol levels and promoting relaxation. By the end of the episode, listeners are equipped with not only an understanding of stress's impact but also a toolkit of strategies to improve their well-being, emphasizing that managing stress is not just a mental exercise but a comprehensive approach to health.

Takeaways:

• Chronic stress is often normalized in our busy lives, making it crucial to recognize its negative impacts on health.
• Stress can manifest in subtle ways, such as low energy and mood changes, rather than obvious symptoms like anxiety.
• Managing stress is essential not only for mental health but also for physical resilience, including immune function.
• Lifestyle changes, such as nutrition, mindfulness, and social connections, can significantly alleviate stress effects.
• Grounding and infrared sauna therapy can effectively help lower cortisol levels and improve overall well-being.
• Addressing nutrient deficiencies, particularly B vitamins and magnesium, is vital for stress management.

Delving into the fascinating realm of cellular health and longevity, this episode about how NAD+ is essentially the 'powerhouse' molecule that fuels cellular energy and plays a crucial role in vital processes such as DNA repair and mitochondrial function. As we age, NAD+ levels naturally decline, leading to a range of issues including decreased energy and increased susceptibility to age-related diseases. The discussion explores the potential of NAD+ as an anti-aging molecule, emphasizing how replenishing its levels might lead to healthier aging and improved quality of life. The episode further elaborates on the mechanisms through which NAD+ supports cellular health, from enhancing energy production to fighting oxidative stress, ultimately presenting a compelling case for why this molecule is garnering so much attention in the longevity space.

Takeaways:

• NAD is crucial for cellular energy, DNA repair, and regulating key cellular functions as we age.
• Understanding and boosting NAD levels may support healthier aging and improve quality of life.
• NAD infusions and injections are popular methods but have varying levels of efficacy and side effects.
• Regular exercise and intermittent fasting can naturally boost NAD levels in the body.
• NAD supplementation can lead to visible changes, such as healthier skin and improved body composition.
• Maintaining a balanced diet rich in B vitamins is essential for supporting NAD production.

West Wellness and Longevity Links

• Are you ready to make change but don't know where to start. Book a free 30 min consultation here.https://www.westwellnessatx.com/get-started
• Have questions? Feel free to reach out to me at: tarawest@westwellnessatx.com
• Follow me on instagram @westwellnessatx

Today's discussion centers on the pitfalls of exercise and why many individuals struggle to see results despite their hard work. Overtraining syndrome, which can lead to persistent fatigue, irritability, and a lack of motivation, is a significant barrier to achieving fitness goals. The episode explores how excessive exercise can disrupt hormone levels, particularly in women, impacting energy, recovery, and overall well-being. Additionally, the relationship between diet and exercise is examined, emphasizing the importance of balanced nutrition for optimal performance and recovery. Tune in as we delve into practical strategies for finding the right balance between exercise intensity, recovery, and nutrition to enhance your fitness journey.

Takeaways:

• Overtraining can lead to negative side effects, including persistent fatigue and irritability, impacting workout motivation.
• Women should adjust workout intensity according to their menstrual cycle for optimal performance and recovery.
• Chronic inflammation caused by excessive exercise without recovery can impair immune function and performance.
• Nutrition quality, not just calorie count, is essential for effective workout recovery and overall health.
• Exercise can disrupt hormonal balance, particularly in women, leading to menstrual irregularities and lower energy levels.
• Proper recovery, including sleep and rest days, is crucial for achieving fitness goals and preventing burnout.
• Nutrigenomics and how they impact your nutrition and exercise to ensure optimal results.

West Wellness and Longevity Links

• Are you ready to make change but don't know where to start. Book a free 30 min consultation here.https://www.westwellnessatx.com/get-started
• Have questions? Feel free to reach out to me at: tarawest@westwellnessatx.com
• Follow me on instagram @westwellnessatx

Study Links:

Nieman, D. C. (1994). Exercise, infection, and immunity. International Journal of Sports Medicine, 15(S3), S131-S141. https://doi.org/10.1055/s-2007-1021128

Pedersen, B. K., & Fischer, C. P. (2007). Physiological roles of muscle-derived interleukin-6 in response to exercise.Current Opinion in Clinical Nutrition and Metabolic Care, 10(3), 265–271. https://doi.org/10.1097/MCO.0b013e3282f3f81a

Mountjoy, M., et al. (2014). The IOC consensus statement: beyond the female athlete triad—Relative Energy Deficiency in Sport (RED-S). British Journal of Sports Medicine, 48(7), 491-497. https://doi.org/10.1136/bjsports-2014-093502

Van Cauter, E., et al. (2014). Sleep loss and the pathophysiology of insulin resistance. Journal of Clinical Endocrinology & Metabolism, 99(6), 2198–2207. https://doi.org/10.1210/jc.2014-1737

Szabo, A., et al. (2013). Exercise addiction in sportsmen. Psychology of Sport and Exercise, 14(4), 436-445. https://doi.org/10.1016/j.psychsport.2013.03.003

Malhotra, A., et al. (2015). It is time to bust the myth of physical inactivity and obesity: you cannot outrun a bad diet.Progress in Cardiovascular Diseases, 57(4), 322–329. https://doi.org/10.1016/j.pcad.2014.11.006

Ludwig, D. S., et al. (2002). The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. American Journal of Clinical Nutrition, 76(1), 274S–280S. https://doi.org/10.1093/ajcn/76.1.274

Ferguson, L. R., et al. (2017). Nutrigenomics, the microbiome, and gene-environment interactions for health.Nutrients, 9(11), 1133. https://doi.org/10.3390/nu9121133

Hansen, M., et al. (2005). The...

Meal timing plays a crucial role in our overall health, impacting metabolism, hormones, and energy levels. This episode delves into the concept of reversing traditional meal structures by making breakfast the heaviest meal of the day and dinner the lightest. The speaker shares personal experiences and research findings that highlight how aligning meal timing with our body's natural circadian rhythms can enhance digestion, improve metabolic health, and aid in weight management. Listeners will learn practical tips for implementing these strategies, including how to prepare balanced meals that support this new approach. The discussion also touches on the historical context of meal timing, illustrating how modern eating patterns have shifted away from practices that are more beneficial for our health.

Listeners are introduced to compelling research, including studies that illustrate how consuming a heavier breakfast and lighter dinner can optimize metabolic health. The host delves into the science behind insulin sensitivity, revealing that our bodies are more adept at processing carbohydrates in the morning. As the conversation unfolds, it touches on the implications of meal timing for weight management, hormonal balance, and even cardiovascular health, suggesting that irregular eating patterns can lead to significant health risks. This synthesis of personal narrative and scientific evidence creates a robust framework for understanding why meal timing is essential and how it can lead to improved health outcomes.

Practical tips are shared to help listeners adopt the recommended eating structure, emphasizing the importance of planning and preparation. The host encourages a gradual transition to these new habits, ensuring that the advice feels accessible and manageable. By the end of the episode, listeners are invited to engage with the material by experimenting with their meal timing and sharing their experiences, fostering a sense of community. This episode serves as a valuable guide for anyone looking to enhance their dietary practices and overall health through a more mindful approach to eating.

Takeaways:

• Meal timing is crucial for optimizing metabolism, energy levels, and overall health.
• Consuming a larger breakfast and a lighter dinner aligns with our body's natural rhythms.
• Research shows that early eaters tend to lose more weight compared to late eaters.
• Insulin sensitivity is higher in the morning, making it ideal for carbohydrate intake.
• Eating late at night can disrupt sleep and metabolic processes, leading to weight gain.
• Adjusting meal timing can improve hormone regulation, aiding in hunger control and satiety.

West Wellness and Longevity Links

• Are you ready to make change but don't know where to start. Book a free 30 min consultation here.https://www.westwellnessatx.com/get-started
• Have questions? Feel free to reach out to me at: tarawest@westwellnessatx.com
• Follow me on instagram @westwellnessatx

References

1. Johnston JD, Ordovás JM, Scheer FAJL, Turek FW. Circadian Rhythms, Metabolism, and Chrononutrition in Rodents and Humans. Cell Metab. 2016;23(2):319-328. Link
2. Kinsey AW, Ormsbee MJ. The Health Impact of Nighttime Eating: Old and New Perspectives. Am J Clin Nutr. 2015;101(5):1223-1231. Link
3. Garaulet M, Gómez-Abellán P, Alburquerque-Béjar JJ, et al. Timing of Food Intake Predicts Weight Loss Effectiveness. Int J Obes (Lond). 2013;37(4):604-611. Link
4. Kant AK, Graubard BI. Within-day Relationships Between Eating Behaviors and Obesity in a Free-living US Adult Population. J Nutr. 2017;147(3):461-469. Link
5. Saad A, Dalla Man C, Nandy DK, et al. Diurnal Pattern to Insulin Secretion...

Discover the often-overlooked power of digestive enzymes and their broad-reaching impact on your health and wellness. These specialized proteins are essential for breaking down the foods we consume, enabling our bodies to absorb vital nutrients effectively. Without adequate digestive enzymes, you may experience a host of issues, from bloating and fatigue to nutrient deficiencies and hormonal imbalances. Join me as we delve into the fascinating world of digestive enzymes, exploring their roles in digestion, nutrient absorption, and even aging. We'll also discuss practical ways to incorporate enzyme supplementation into your daily routine for improved vitality and overall well-being.

Takeaways:

• Digestive enzymes are crucial for breaking down food and absorbing nutrients effectively, impacting overall health significantly.
• Enzyme deficiencies can lead to a range of digestive issues, fatigue, nutrient deficiencies, and even premature aging.
• Research indicates that enzyme supplementation may improve digestion, nutrient absorption, and support long-term health and vitality.
• Modern diets often lack adequate enzymes due to cooking and processing, leading to digestive challenges.
• Proteases, lipases, and amylases are the primary enzymes that facilitate the digestion of proteins, fats, and carbohydrates respectively.
• Supplementing with high-quality digestive enzymes can enhance digestive efficiency and support wellness.

West Wellness and Longevity Links

• Are you ready to make change but don't know where to start. Book a free 30 min consultation here.https://www.westwellnessatx.com/get-started
• Get your Digestive Enzymes here and use the code West10 to get 10% off your order!. https://www.westwellnessatx.com/productsilove
• Have questions? Feel free to reach out to me at: tarawest@westwellnessatx.com
• Follow me on instagram @westwellnessatx

Sleep is a cornerstone of health and longevity, yet many adults struggle to get the recommended amount each night. This episode dives deep into the critical role sleep plays in our overall well-being, including its profound effects on mood, immune function, and even the aging process. We'll explore the various stages of sleep and the essential restorative processes that occur during each phase. Additionally, the episode highlights hidden disruptors that can hinder quality sleep, such as blood sugar imbalances, hormonal fluctuations, and environmental factors like EMF exposure. By the end, you'll be equipped with practical strategies to improve your sleep quality and prioritize this vital aspect of your health.

Takeaways:

• Sleep is crucial for overall health, impacting mood, immune function, and aging processes.
• Approximately one third of adults do not get the recommended amount of sleep nightly.
• Understanding the different stages of sleep helps us appreciate its restorative functions.
• Chronic lack of sleep can lead to serious health issues, including heart disease and diabetes.
• Blood sugar imbalances can significantly disrupt sleep quality and contribute to nighttime awakenings.
• Environmental factors like EMF exposure and nutritional deficiencies can impair sleep quality.

West Wellness and Longevity Links

• Are you ready to make change but don't know where to start. Book a free 30 min consultation here.https://www.westwellnessatx.com/get-started
• View all my favorite products that I personally use myself and in my practice here. https://www.westwellnessatx.com/productsilove
• Have questions? Feel free to reach out to me at: tarawest@westwellnessatx.com
• Follow me on instagram @westwellnessatx

This is the ONLY sleep supplement that has ever worked for me, and my clients love it as well. Use code WESTWELL to get 20% off your first order!

https://shop.somnus.com/products/30-count-somnus-bedtime-gummy-bottle?variant=31879972913290&selling_plan=2967634080