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

Discover why the standard lab ranges often labeled as 'normal' might not truly reflect your health and what it means to aim for optimal wellness instead. Many people feel dismissed when their lab results come back normal, yet they still struggle with symptoms. This episode delves into the history and limitations of conventional lab ranges, which were established using outdated and often unhealthy population data. Learn how functional medicine offers a more nuanced approach by focusing on optimal ranges that support true health and vitality. By understanding your unique numbers and advocating for a comprehensive evaluation, you could uncover the underlying imbalances that have been holding you back. If you've ever been told that your lab results are fine but still feel unwell, this discussion is essential listening for gaining clarity and control over your health journey.

Delving into the intricacies of lab results, the discussion reveals a critical analysis of the standard lab ranges often used in traditional medicine. These ranges, while labeled as "normal," may not truly reflect a person's optimal health status. The conversation traces the historical development of these ranges, highlighting how they were initially established based on data from populations that included unhealthy individuals, leading to benchmarks that might not align with true wellness. This discrepancy often leaves individuals feeling unwell despite receiving "normal" test results. By exploring how functional medicine approaches lab results differently, the episode emphasizes the importance of understanding and striving for optimal ranges that cater to individual health needs, rather than settling for average standards.

Takeaways:

• Normal lab ranges are often based on outdated data and may not reflect optimal health.
• Functional medicine focuses on identifying optimal lab ranges that support true health and vitality.
• Individuals should advocate for their health by questioning and understanding their lab results deeply.
• Optimal ranges are personalized and consider factors like age, gender, and lifestyle for better health.
• Many people suffer from symptoms despite having 'normal' lab results due to broad reference ranges.
• It's important to seek healthcare providers who understand and value the difference between normal and optimal.

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

Welcome to today’s episode, where we explore a simple yet powerful practice that connects us with the earth—grounding. Also known as "earthing," grounding is all about reconnecting your body with the natural energy of the Earth. It can be as simple as walking barefoot on grass or sand, but its benefits are profound. In this episode, we’ll dive into what grounding is, the science behind how it works, and how it can help reduce stress, improve sleep, and boost overall well-being. We’ll also touch on the growing body of research supporting grounding’s impact on inflammation, energy levels, and even mental health.Join us as we explore how something as simple as connecting with the earth can lead to big changes in how you feel!

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
• Are you feeling rundown? Try this amazing Glutathione spray. Glutathione is a potent anti-oxidant that works hard to remove toxins from our bodies. Within minutes you will feel a boost of energy! https://aurowellness.com/?ref=983
• Can't afford to take the skinny shot? Try calocurb! This one of a kind supplement works like the skinny shot. It take the "food noise" away and allows you to focus on a clean Whole Foods diet, while stabilizing blood sugar levels! Use the code TARA10 and get 10% off your first order. https://www.calocurb.com?sca_ref=6404263.tgXaSY3HQx TARA10
• View all my favorite products that I personally use myself and in my practice here. https://www.westwellnessatx.com/productsilove
• Ready to take your health and longevity into your own hands. Order your own functional lab panels from my lab shop here: https://www.westwellnessatx.com/labshop
• Have questions? Feel free to reach out to me at: tarawest@westwellnessatx.com !
• Follow me on instagram @westwellnessatx

Welcome to today’s episode! We’re diving into a topic that often gets overlooked but is crucial for women’s health—testosterone. While testosterone is commonly associated with men, it plays a vital role in women’s bodies too. This hormone influences everything from muscle mass and bone density to mood, energy, and even libido.In today’s episode, we’ll uncover the ways testosterone supports women’s well-being, how imbalances can affect daily life, and what you can do to maintain healthy levels. Whether you're navigating perimenopause or just looking to optimize your health, understanding testosterone's role is key.Let’s break the stigma and talk about how this hormone can make a difference in your life!

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
• Are you feeling rundown? Try this amazing Glutathione spray. Glutathione is a potent anti-oxidant that works hard to remove toxins from our bodies. Within minutes you will feel a boost of energy! https://aurowellness.com/?ref=983
• Can't afford to take the skinny shot? Try calocurb! This one of a kind supplement works like the skinny shot. It take the "food noise" away and allows you to focus on a clean Whole Foods diet, while stabilizing blood sugar levels! Use the code TARA10 and get 10% off your first order. https://www.calocurb.com?sca_ref=6404263.tgXaSY3HQx TARA10
• View all my favorite products that I personally use myself and in my practice here. https://www.westwellnessatx.com/productsilove
• Ready to take your health and longevity into your own hands. Order your own functional lab panels from my lab shop here: https://www.westwellnessatx.com/labshop
• Have questions? Feel free to reach out to me at: tarawest@westwellnessatx.com !
• Follow me on instagram @westwellnessatx

In today’s episode, we’re diving into the world of highly palatable foods — those irresistible, ultra-processed snacks and meals that seem impossible to put down. But have you ever wondered why they’re so addictive? It’s not by chance. The food industry has mastered the art of manipulation, using just the right mix of sugar, fat, and salt to hijack your brain's reward system and keep you coming back for more.

We’ll explore how these foods are designed to bypass your body's natural hunger signals, what impact this has on your health, and, most importantly, what you can do to break free from their grasp.

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
• Are you feeling rundown? Try this amazing Glutathione spray. Glutathione is a potent anti-oxidant that works hard to remove toxins from our bodies. Within minutes you will feel a boost of energy! https://aurowellness.com/?ref=983
• Can't afford to take the skinny shot? Try calocurb! This one of a kind supplement works like the skinny shot. It take the "food noise" away and allows you to focus on a clean Whole Foods diet, while stabilizing blood sugar levels! Use the code TARA10 and get 10% off your first order. https://www.calocurb.com?sca_ref=6404263.tgXaSY3HQx TARA10
• View all my favorite products that I personally use myself and in my practice here. https://www.westwellnessatx.com/productsilove
• Ready to take your health and longevity into your own hands. Order your own functional lab panels from my lab shop here: https://www.westwellnessatx.com/labshop
• Have questions? Feel free to reach out to me at: tarawest@westwellnessatx.com !
• Follow me on instagram @westwellnessatx