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As your go-to Wellness Consultant, it is my deep passion to share not just exploring the world but truly experiencing it through a lens of wellness that enriches every aspect of our lives. Today, I want to enlighten you with a practice close to my heart and crucial to my daily SUPERwell routine: a 12-hour overnight fast. This isn’t just a habit; it’s a cornerstone of my health philosophy, integrating the wisdom I’ve gathered as a graduate of the Institute of Integrative Nutrition (IIN)   and 3 years of continuing education at IIN, for this topic specifically the year long Gut-Brain course. Why a 12-Hour Fast? At first glance, fasting for 12 hours overnight might seem like a simple time management trick, but it’s so much more. This practice is about giving your body, especially your gut, the time it needs to reset, heal, and digest fully without the constant work of processing new food. Let’s dive into why this is crucial, not just for me, but for anyone looking to enhance their wellness.   The Science Behind the Fast Our bodies are designed to thrive on cycles – including cycles of eating and not eating. During the fasting state, our gut gets a much-needed break, allowing the mucosal lining of the gut barrier time to repair and strengthen. This is essential for maintaining a healthy immune system, as much of our immune response is directly related to the health of our gut.   Research has shown that a 12-hour fasting window can help to improve gut health by reducing inflammation, enhancing digestion, and even promoting a more diverse microbiome. This isn’t just about giving our bodies a break; it’s about optimizing our internal environment for wellness and longevity.   Personal Rituals and Benefits For me, this practice is not only about health but also about creating a moment of intention at the start and end of each day. I typically finish dinner by 5:30-6 PM, aligning with when my social calendar allows. This early dinner is not just about nutrition; it’s about setting the stage for a night of restorative sleep and giving my body the full 12 hours it needs to rejuvenate. Breaking the fast around 6:30 AM, I begin my day with a morning ritual that includes lemon water with apple cider vinegar and SUPERgreens , a powerhouse morning gut elixir . Accompanying this elixir with my favorite probiotic, other supplements and fish oil maximizes the absorption, ensuring my body gets the full spectrum of benefits.   The Benefits of a 12-Hour Fast for Gut Health Improved Digestion: By allowing your digestive system to rest, you’re reducing bloating and improving overall digestion. It’s like hitting the reset button for your gut every night. Remember, let’s always tap into that parasympathetic nervous system “rest and digest”! Enhanced Gut Barrier: The fasting period helps to strengthen the gut barrier, protecting against harmful bacteria and potential inflammation. Boosted Immune System: A healthy gut means a healthy immune system. With much of our immune system residing in our gut, a 12-hour fast can lead to fewer illnesses and a more robust immune response. Weight Management: While not the primary focus, intermittent fasting can aid in weight management by regulating hunger hormones and potentially increasing metabolic rate in the short term. It is interesting to see the feedback loop with my WHOOP HRV numbers and Levels Health App  when not staying consistent with the 12 hour fast.  This is how I have reached this level of optimization…no pun intended😉 Mental Clarity: Many people report a boost in mental clarity and energy levels due to fasting. This is possibly due to reduced inflammation and a more efficient energy metabolism. Enhanced Longevity: There’s growing evidence to suggest that intermittent fasting can contribute to longer, healthier lives by reducing risk factors for diseases such as diabetes, heart disease, and cancer.   Lightening the Wellness Journey This fasting journey doesn’t have to be a solemn vow of dietary deprivation. Think of it as the daily reboot button for your body – except, unlike your computer, there’s no frustrating waiting time filled with spinning wheels or loading bars. Instead, you wake up refreshed, ready to absorb the goodness of your morning elixir , and perhaps most importantly, equipped with the patience not to throw your computer out the window when it takes its sweet time to start. Incorporating this 12-hour fast into your life isn’t just about following a trend; it’s about tuning in to your body’s natural rhythms and giving yourself the space to heal, rejuvenate, and thrive. So, here’s to closing the kitchen early, to tho se lemon ice cube hacks that ma ke morning elixirs a breeze, and to the endless pursuit of wellness that guides us all at Well Inspired Travels. Remember, wellness is a journey, not a destination, and it’s the small, consistent SUPERwell practices that pave the way to a fulfilling and healthy life. Let’s embrace this journey together, with open hearts, curious minds, and a spirit of adventure to live our best SUPERwell lives!    With warmth and wellness,   Lauren

As a wellness consultant with Well Inspired Travels, I've had the privilege of guiding individuals on their paths to optimal health and well-being. Over the years, I've witnessed countless transformations and learned that true wellness extends far beyond the physical realm—it encompasses the mind, body, and spirit. One of the simplest practices I've encountered on this journey is the healing power of walking. Walking has become more than just a form of exercise for me—it's a ritual, a practice, and a source of immense healing. Unlike the intense cardio workouts and running sessions that once dominated my fitness routine 10 years ago, walking offers a gentle and nurturing approach to movement that aligns perfectly with my body's needs, especially as a woman mindful of my hormone health.   Gone are the days of beating myself up with grueling workouts that only served to spike my cortisol levels and leave me feeling depleted. Instead, I've embraced the joy of walking, allowing myself to connect with nature, clear my mind, and nurture my body in a way that feels truly nourishing. My husband, Chris, shares in this passion for walking, and together, we've made it a priority to incorporate regular walks into our routine. It's become a sacred time for us to turn off our busy brains, disconnect from work, and reconnect with each other on a deeper level. There's something incredibly special about sharing moments of quiet contemplation amidst the beauty of nature, allowing us to strengthen our bond and cultivate a sense of peace and harmony in our relationship. But beyond the emotional benefits, walking also holds immense physical benefits, especially when it comes to optimizing our health and well-being. One of the most intriguing aspects of walking is its impact on glucose levels—a topic near and dear to my heart, thanks to the wisdom of the Glucose Goddess .   The Glucose Goddess, Jessie, is a beacon of knowledge in the realm of nutrition and wellness. Her 10 game-changing hacks have revolutionized the way I approach my own health journey, offering simple yet powerful strategies for vibrant living. Among these hacks, the importance of movement after eating has resonated deeply with me. Research has shown that taking a walk after a meal can help regulate blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes and other metabolic disorders. This concept aligns perfectly with the Glucose Goddess's teachings, emphasizing the importance of mindful movement in supporting optimal glucose metabolism.   Incorporating this practice into my daily routine has been transformative, not only for my physical health but also for my overall sense of well-being. Rather than feeling sluggish and lethargic after a meal, I now feel invigorated and energized, thanks to a brisk walk around the block or a leisurely stroll through the park while traveling. But the benefits of walking extend far beyond its impact on glucose levels. It's a low-impact exercise that's accessible to people of all ages and fitness levels, making it an ideal form of movement for anyone looking to improve their health. From strengthening the heart and lungs to reducing stress and anxiety, the healing properties of walking are truly remarkable.   As I continue to explore the many benefits of walking, I'm reminded of the importance of embracing practices that nourish both the body and the soul. In a world that often prioritizes hustle and productivity, taking the time to slow down and reconnect with ourselves through movement is a radical act of self-care. So, are you ready to take your wellness journey to the next level? Join me in embracing the wisdom of the Glucose Goddess and unlocking the full potential of your well-being. Whether you're strolling through a scenic park with a loved one or simply taking a solo walk around the block, know that each step you take is a powerful gesture of self-love and healing. Together, let's walk our way to optimal health and vitality.   In warmth and wellness,   Lauren

Hey there, beautiful souls! It's Lauren from Well Inspired Travels, and today I’m excited to talk about one of my all-time favorite mantras: “BE F-ING KIND!” Let’s dive into why this mantra is so close to my heart and why kindness is not just a virtue but a superpower. The Power of a Simple Gesture Kindness doesn’t need to be grand. It’s often the small, seemingly insignificant gestures that make the biggest impact. Holding the door open, smiling at someone, or offering a genuine compliment can turn a day around. These little moments are like sparks of joy that can ignite a whole bonfire of positivity. Kindness starts with these tiny acts. They’re the little things that bring light into our lives and the lives of those around us.   The Health Benefits of Kindness Did you know that being kind has actual health benefits? Studies have shown that acts of kindness can boost your energy levels, increase happiness, and even enhance serotonin – the neurotransmitter that helps regulate mood. Kindness has also been linked to lower blood pressure, reduced stress, and decreased anxiety. So, if you’re looking to improve your health, why not start with a little kindness? Strengthening Bonds Through Kindness Relationships are the bedrock of a fulfilling life. Taking the time to check in on loved ones, celebrating their successes, and supporting them through tough times – these are all acts of kindness that strengthen our bonds. Genuine care and support in our relationships create meaningful connections and unforgettable moments.   Kindness as a Family Value In our household, kindness is a core value. We’re teaching our kids that being kind is more important than being right, more valuable than winning, and more rewarding than any material possession. Simple acts like saying “please” and “thank you,” and helping others are daily practices we encourage. These activities teach our children the importance of giving back and show them firsthand the impact of their kindness. Kindness in Business Running Well Inspired Travels has taught me the importance of kindness in business. It’s easy to get caught up in numbers and deadlines, but at the end of the day, it’s the relationships we build and the positive impact we make that truly matter. Whether it’s going the extra mile for a client, supporting our team, or giving back to communities, kindness is our guiding principle.   The Mantra in Practice Living by the mantra “BE F-ING KIND” starts with intention. Wake up each day with the goal of spreading kindness, even in small ways. Hold the door open, smile at strangers, lend a helping hand, and don’t forget to be kind to yourself too. True strength is shown when we choose kindness despite challenges. Remember, the smallest acts can have the biggest impacts.   Wrapping It Up Kindness enriches our lives, strengthens our relationships, and makes the world a better place. So, wear your kindness proudly – whether it’s on your sleeve or, in my case, on a hat that boldly declares, “BE F-ING KIND!” Let’s create a ripple effect of positivity and make kindness the norm, not the exception. Thank you for joining me on this journey of kindness. Remember, the smallest acts can have the biggest impacts. So go out there and spread some kindness today. The world needs it, and you’ll be all the better for it.   With love and kindness, Lauren   P.S. Don’t forget to share your stories of kindness with us. We love hearing how you’re making a difference in the world. And who knows? Your story might just inspire someone else to “BE F-ING KIND!” too.

A Blissful Retreat: Exploring the Tranquil Oasis of Rancho Valencia Resort and Spa As the founder of Well Inspired Travels and your trusted luxury wellness consultant, it's both my passion and privilege to curate unforgettable experiences for our cherished clients. Recently, I visited the beautiful Rancho Valencia Resort and Spa, a sanctuary nestled in the serene landscapes of Rancho Santa Fe, California. Join me as I recount the remarkable moments and wellness wonders of our girlfriend getaway, and why Rancho Valencia is a quintessential destination for those seeking luxury, rejuvenation, and holistic wellness.   Arrival and Welcome: From the moment we set foot on the property, we were enveloped in an atmosphere of tranquility and luxury. The lush, manicured gardens and Spanish-inspired architecture set the stage for a truly immersive experience. The warm welcome from the staff instantly made us feel at home, and we knew we were in for a treat. Accommodations: Our accommodations surpassed every expectation. The spacious casitas exuded understated elegance, with thoughtful touches and luxurious amenities at every turn. The private patios overlooking the fragrant gardens provided a peaceful sanctuary where we could unwind and reconnect with nature. Spa Oasis: The heart of our retreat was undoubtedly the award-winning spa at Rancho Valencia. Tucked away amidst verdant foliage, the spa offered a sanctuary for relaxation and rejuvenation. From the moment we entered, we were greeted with soothing aromas and a sense of serenity that washed over us. We indulged in a variety of luxurious treatments, each tailored to nourish both body and soul. From rejuvenating facials to therapeutic massages, every experience was a testament to the spa's commitment to holistic wellness. One highlight was the signature "Valencia Orange Blossom Ritual," a blissful journey that left us feeling utterly renewed and refreshed.   Wellness Experiences: In addition to the spa, Rancho Valencia offered an array of wellness experiences designed to nourish mind, body, and spirit. From sunrise yoga sessions overlooking the plush landscapes to guided meditation sessions in the peaceful gardens, each activity was curated to promote inner balance and harmony, right up my alley! We also had the opportunity to participate in fitness classes led by expert instructors, from high-intensity workouts to Pilates sessions. They have an incredible Pilates program, which is my jam!  Keep lengthening and strengthen those long lean muscles!  The state-of-the-art fitness center provided everything we needed to maintain our wellness routines while on vacation.   Culinary Delights: No wellness retreat would be complete without nourishing and delicious cuisine, and Rancho Valencia certainly delivered on that front. The resort's restaurants showcased the vibrant flavors of California's bounty, with menus inspired by locally sourced ingredients and seasonal produce.   We savored every bite at Veladora, where the culinary creations were as beautiful as they were delicious. From farm-to-table salads to innovative seafood dishes, each meal was a celebration of fresh, flavorful ingredients. And let's not forget the handcrafted cocktails and extensive wine list, which added an extra layer of indulgence to our dining experiences. Remember that 80/20 rule I live by!   Recreational Activities: Beyond the spa and wellness offerings, Rancho Valencia provided endless opportunities for recreation and relaxation. We spent leisurely afternoons lounging by the sparkling pool, soaking up the California sun and sipping on refreshing beverages from the poolside bar. For the more adventurous among us, the resort offered a range of outdoor activities, from horseback riding through scenic trails to tennis matches on world-class courts. There was truly something for everyone, ensuring that each day was filled with excitement and exploration. Our girlfriend getaway to Rancho Valencia Resort and Spa was nothing short of magical. From the luxurious accommodations to the world-class spa, every aspect of our experience was meticulously curated to elevate our sense of well-being and relaxation. It's no wonder that Rancho Valencia has earned a reputation as one of the top wellness destinations in the world. As a luxury wellness travel advisor, I wholeheartedly recommend Rancho Valencia to our Well Inspired Travels followers and clients. Whether you're seeking a tranquil retreat to recharge and rejuvenate or an action-packed adventure in the heart of nature, this exquisite oasis offers something for everyone. Allow yourself to be pampered, nourished, and inspired at Rancho Valencia Resort and Spa – a true haven for the body, mind, and spirit.   With warmth and wellness, Lauren

As the sun shines on the start of a new day, I embrace the morning light with a heart full of gratitud e  and a m ind poised for centering and calming my thoughts for the day. My journey starting at the young age of 6 years old in the wellness and travel space, has been nothing short of transformative, guided by a deep passion for enhancing women’s wellness through immersive travel experiences. As a wellness travel advisor, consultant, health coach and a proud graduate of the Institute of Integrative Nutrition (IIN) , I’ve had the privilege of marrying my expertise in wellness with the unique joys of travel to create truly enriching experiences for those who seek them. At Well Inspired Travels, our mission is to elevate your wellness insight, allowing you to maximize your life’s potential through holistic healing practices and unforgettable journeys. Our core values of Knowledge, Wellbeing, Authenticity, and Humility are the cornerstones of every endeavor we undertake, ensuring that your journey with us is not just a trip but a transformative experience. Today, I want to share with you the profound impact that daily morning mantras have on my practice of Transcendental Meditation (TM) , a cornerstone of my wellness routine. This deeply personal practice has not only shaped my journey but has also been a source of strength, clarity, and peace in the ever-evolving tapestry of life. The Essence of Morning Mantras Each morning, as I settle into the silence of dawn, I remind myself of the power held within my daily mantras. These are not just words; they are affirmations that guide me, teach me, and remind me of the endless possibilities that life offers. They are the whispers of my soul, seeking to align my inner world with the outer universe, fostering a sense of harmony, purpose, and connection. Why Morning Mantras Matter in Transcendental Meditation In the practice of Transcendental Meditation, the mind transcends the mundane, reaching a state of pure consciousness. It is in this sacred space that my morning mantras find their true power, embedding themselves in the deepest layers of my being, influencing my thoughts, actions, and reactions throughout the day. Celebrating Growth and Resilience: “I’m incredibly proud of how far I’ve come on this journey.” This mantra reminds me that every step, every stumble, has been a part of a larger, beautiful journey of growth and self-discovery. In the stillness of meditation, this affirmation strengthens my resilience, encouraging me to embrace every new challenge with open arms. Cultivating Inner Peace: “Inner peace is non-negotiable; it’s become my compass.” As I repeat these words, I reaffirm my commitment to maintaining my inner peace, allowing it to guide my decisions and interactions. This mantra is a promise to myself to remain centered, regardless of the chaos that may swirl around me. Valuing Relationships and Authenticity: From cherishing family and friends to embracing authenticity, my mantras reinforce the importance of genuine connections and staying true to myself. They remind me that in the end, the authenticity of our lives and relationships is what truly enriches us. Learning Through Failure and Setting Boundaries: Acknowledging failure as a teacher and setting strong personal boundaries are principles I live by. These affirmations, woven into my meditation, empower me to face failures with grace and assert my needs with confidence, providing me with a sense of self-respect and resilience. Living with Gratitude and Humility: “Gratitude fills my heart for all that I have on every level.” This simple yet profound mantra fills me with a sense of abundance and humility, grounding me in the present and opening my heart to the beauty of life. Prioritizing Wellbeing: As I meditate, affirmations focusing on health, mental focus, and self-care serve as reminders of my commitment to my overall wellbeing. They guide me to make choices that nurture my body, mind, and spirit, ensuring that I am at my best for myself and those around me. Forgiveness, Kindness, and Trusting My Intuition: These mantras guide me to live with an open heart, to forgive, to be kind, and to trust my intuition. They remind me that my inner voice is a powerful guide, leading me towards my truth and purpose. The Transformative Power of Morning Mantras As I conclude my 20 minutes of meditation each morning, these mantras continue to resonate within me, shaping my thoughts, influencing my actions, and guiding my interactions with the world. They are a constant reminder of my journey, my values, and my aspirations, anchoring me in the present while inspiring me to reach for new challenges that the day will present, good and bad. In sharing this personal aspect of my TM practice, I hope to inspire you to find your own set of morning mantras that resonate with you. Keep shining and keep inspiring!   In warmth and wellness,   Lauren

As the sun rises and paints the sky with its magnificent hues, a moment of silence and reflection can transform an ordinary morning into a vessel of potential and peace. It's within these moments that I find the true essence of our journey with Well Inspired Travels comes to light. Today, I want to share with you the transformative power of morning gratitude and how it intertwines with our passion for wellness and the enriching experiences travel brings to our lives. Along the way you will read several blogs where I weave the practice of gratitude throughout all I do in life.  I also speak a lot about gratitude in my Chill & Chats.  It is truly the center and foundation for all I do and practice in my life! The Heart of Morning Gratitude Gratitude in the early hours is a beacon that guides us through the day, illuminating the beauty and abundance that surround us. It's a practice deeply rooted in our core values: Knowledge, Wellbeing, Authenticity, and Humility. Through gratitude, we begin each day with a full heart, eager to learn, explore, and connect more deeply with ourselves and the world. The Science of Gratitude Countless studies highlight the profound impact gratitude has on our well-being. It's known to boost mental health, lower stress levels, and enhance our resilience, painting our days with strokes of positivity and openness. When gratitude becomes a morning ritual, it sets a tone of optimism and readiness for whatever the day may hold. Gratitude and the Art of Travel Travel, at its core, is about discovery—of places, cultures, and our inner selves. Integrating gratitude into our travels magnifies the beauty of our experiences, making them more vibrant and meaningful. It encourages us to see beyond the surface, appreciating the stories, landscapes, and connections that form the tapestry of our adventures. A Personal Reflection  Each morning, as the world awakens, I take a moment to embrace gratitude. This time of reflection is not just about acknowledging the good in my life but also about appreciating the journey—each destination visited, every encounter, and the lessons learned along the way. This practice enriches my life beyond measure and is something I passionately recommend to enrich yours. Incorporating Gratitude into Your Wellness Journey Start with Stillness: Begin your day in quiet reflection, allowing yourself to fully arrive in the moment and acknowledge the new day ahead. Gratitude Journaling: Dedicate a few minutes each morning to jot down what you're thankful for. It could range from personal achievements to the anticipation of an upcoming trip. Appreciate the Moment: Find joy in the little things—a peaceful morning coffee, the laughter of a friend, the unexpected beauty found in a new place. Express Your Gratitude: Sharing what you're thankful for can deepen relationships and spread positivity, creating a supportive and uplifting community around you. Reflective Travel: Let gratitude be your lens as you explore new cultures and environments, enhancing your understanding and appreciation of the world's diversity.   The Ripple Effect of Gratitude Embracing morning gratitude nurtures our well-being, creating a ripple effect that extends to all areas of our lives, including our travels. It teaches us to live fully in the present, savoring every moment and experience with a heart open to the wonders around us. As we journey forward, let's welcome each day with gratitude, allowing it to enrich our travels and our lives. Let this practice guide us to deeper connections, more meaningful experiences, and a life filled with wellness and joy.   With heartfelt gratitude,   Lauren

Hello my friends and fellow wellness seekers. I am your trusted wellness consultant  and confidante on this enriching journey towards a life of wellness and meaningful travel experiences. Within the SUPERwell community, we are not just about discovering new destination. We are also about embracing a journey that enhances every aspect of our well-being. Today, I want to share with you an essential aspect of wellness that serves as the foundation for optimizing and achieving a fulfilling life: gut barrier health. The connection between our gut health and overall wellness is profound, influencing not just our physical health, but our mental and emotional well-being too. I gained a deep level of knowledge and understanding through my 3 year education at IIN Institute of Integrative Nutrition , especially the course on Gut-Brain Health. For us women, nurturing our gut health is not just about preventing illness; it's about optimizing our life's potential, enabling us to experience every journey, every destination, to its fullest.   Understanding the Gut Barrier The gut barrier is our internal guardian. This intricate lining in our intestines does more than just process food; it acts as a selective barrier, determining what gets absorbed into our bloodstream and what gets expelled. It's a crucial part of our immune system, a primary defense against toxins, pathogens, and undigested food particles. When our gut barrier is strong, it supports nutrient ab sorption, promotes a balanced immune response, and helps maintain our overall health and vitality.  On a personal level,   I have optimized my gut health through consistently taking my 2 capsules of SEEDS  probiotic   every morning with my other supplements washed down with my favorite healthy morning gut elixir . The Impact of Gut Health on Longevity and Wellness A well-functioning gut barrier is key to longevity and optimization of our health. It influences various aspects of our well-being, including: Nutrient Absorption:  Our body's ability to absorb essential nutrients from the food we eat is largely dependent on the health of our gut barrier. Optimal nutrient absorption supports energy levels, skin health, and all bodily functions. Immune Function:  A significant portion of our immune system resides in our gut. A healthy gut helps regulate our body's immune response, reducing the risk of chronic inflammation, autoimmune diseases, and infections. Mental Health:  Emerging research highlights the gut-brain connection, showing how our gut health can influence our mood, stress levels, and even the risk of developing mental health issues. A healthy gut supports a healthy mind. Hormonal Balance: Gut health plays a role in regulating hormones, including those responsible for stress, appetite, and metabolic function. Maintaining a healthy gut can help in managing weight, stress, and overall energy levels. Strategies for Enhancing Gut Barrier Health Mindful Eating: Prioritize whole foods rich in fiber, such as fruits, vegetables, and whole grains. These foods nourish the beneficial gut bacteria and support a healthy gut lining. Probiotics and Prebiotics: Incorporate fermented foods like yogurt, kefir, and sauerkraut, which contain probiotics, the good bacteria that support gut health. Prebiotic foods like garlic, onions, and bananas feed these beneficial bacteria. Stay Hydrate d: Drinking plenty of water is crucial for maintaining the mucosal lining of the intestines and supporting overall gut health. Manage Stress: Chronic stress can weaken the gut barrier. Engage in stress-reducing practices such as  TMmeditation , yoga , or simply spending time in nature Avoid Unnecessary Antibiotics: While sometimes necessary for bacterial infections, antibiotics can disrupt the balance of good and bad bacteria in the gut. Use them judiciously and always under a healthcare provider's guidance. Regular Exercise: Physical activity and strength training  can e nhance the diversity of your gut microbiome, contributing to a healthier gut barrier. The Role of Travel in Gut Health Traveling, when approached with a wellness mindset, can be a fantastic way to enrich your gut health. Experiencing different cultures introduces us to diverse foods and probiotics, enhancing our gut microbiome diversity. Moreover, the joy and relaxation of travel can mitigate stress, further supporting gut health.   However, it's essential to travel mindfully, ensuring we choose foods that nourish our bodies and avoid those that might disrupt our gut health. Planning ahead, staying hydrated, and incorporating physical activities into our travels can significantly impact our overall wellness journey.   Ladies, as we journey through life, let's remember that our health is our most precious asset. By nurturing our gut health, we're not just protecting ourselves against diseases; we're optimizing our health, enhancing our mental clarity, and empowering ourselves to live our lives to the fullest.   As you join us on this SUPERwell community, our mission is to guide you through this journey, offering you the knowledge and resources to enrich your life through holistic wellness practices and immersive travel experiences. Remember, every step towards nurturing your gut health is a step towards a more vibrant, fulfilling life. Let's walk this wellness journey together, exploring the world, and discovering the joy of living well. Because when we're at our best, every experience becomes richer.   With warmth and wellness,   Lauren

Embracing a morning ritual that supports your health can be a life changing experience, especially when that ritual involves something as simple yet profoundly beneficial as a glass of lemon water with apple cider vinegar. I'm Lauren Pronger, your trusted wellness consultant  and here to guide you on your SUPERwellness journey. I've witnessed firsthand how this morning elixir can enhance wellness, particularly when it comes to nurturing a healthy gut barrier after a night's fast.   The Power of a Morning Gut Elixir The first thing you consume in the morning has the unique opportunity to set the tone for your digestive system for the day ahead. After approximately. 12 hours of fasting overnight, your gut is particularly receptive to the nutrients and compounds you introduce. This makes your morning drink choice crucial for supporting digestive health and overall well-being.   Lemon water with apple cider vinegar is a perfect choice for this morning ritual. Its benefits for the gut barr ier, th e important interface between the external environment and the interior of your body, are particularly noteworthy. This elixir works to support and maintain the integrity of the gut barrier, ensuring that it functions optimally. Supporting the Gut Barrier The gut barrier is our first line of defense against pathogens and toxins. Maintaining its health is essential for nutrient absorption, immune function, and preventing the entry of harmful substances into our bloodstream. The combination of lemon water and apple cider vinegar has been shown to have a positive impact on this vital barrier.  Shoutout to my favorite Glucose Goddess  and our love of apple cider vinegar for overall health from the gut to lowering blood sugar spikes. Lauren’s Pro tip- I also travel with apple cider vinegar capsules  if I don’t have my Mother’s Bragg organic vinegar  with me. Lemon water, rich in vitamin C, enhances the body's natural defenses and supports the repair of tissues, including those in the gut lining. Apple cider vinegar, on the other hand, promotes a balanced environment in the gut, conducive to the growth of beneficial bacteria. This is excellent for a healthy gut barrier, as these beneficial bacteria play a key role in reinforcing the gut wall, making it less permeable to harmful substances.   Nutritional Synergy with SUPERgreens  To amplify the benefits of this morning ritual, incorporating a serving of SUPERgreens can be incredibly effective. These greens are designed to support gut health among its many benefits, providing a blend of prebiotics, probiotics, and nutrients that work in harmony with lemon water and apple cider vinegar. This combination ensures that your gut receives a comprehensive range of compounds needed for optimal health right at the start of the day.   Energy and Vitality for the Day Ahead Starting your day with this gut-supporting elixir can also have a noticeable impact on your energy levels. A healthy gut is more efficient at nutrient absorption, meaning your body can better convert the food you eat into energy. This can result in a natural, sustained boost in vitality, without the need for stimulants like caffeine.   Moreover, a well-functioning gut barrier helps to prevent the leakage of toxins into the bloodstream, which can contribute to fatigue and sluggishness. By supporting your gut health first thing in the morning, you're setting yourself up for a day filled with energy and productivity.   An Inclusive Wellness Practice One of the beauties of this morning ritual is its inclusivity. It suits a wide array of dietary preferences and restrictions, making it a universally accessible practice. Whether you're exploring wellness for the first time or you're a seasoned health enthusiast (freak like me the “ Well that want to be SUPER WELL” ), incorporating lemon water with apple cider vinegar into your morning routine can offer significant benefits. As we navigate our journey towards wellness, incorporating practices that support our body's natural functions is key. A morning elixir of lemon water, apple cider vinegar and SUPERgreens  particularly after a period of fasting, provides targeted support to the gut barrier, laying the foundation for a day of enhanced well-being and vitality. In our SUPERwell community, we're passionate about sharing knowledge and practices that enrich lives. This simple yet powerful ritual is a testament to our mission, offering a moment of self-care that nurtures both body and spirit, setting the stage for a fulfilling and healthy life.   With wellness and love,   Lauren

Welcome, fellow wellness enthusiasts! If you're here, you share my passion for living life to the fullest, embracing vitality, and pursuing optimal health. As your trusted wellness consultant , I'm beyond excited to share with you an invaluable tool that has transformed my health journey: the LEVELS Health App.   At 46, I stand before you as a testament to the power of intentional living and the remarkable impact of the LEVELS app on my well-being. But before we dig into the nitty-gritty details, let me paint a picture of the health landscape we find ourselves navigating. Our country is facing a metabolic crisis of unprecedented proportions. Despite advancements in modern medicine and an abundance of health resources at our fingertips, chronic diseases such as obesity, diabetes, and heart disease continue to plague our society. Shockingly, only 7 percent of Americans are metabolically healthy, while a staggering 73.6 percent are overweight or obese. It's a sobering reality—one that underscores the urgency of prioritizing our health and well-being.  But amidst this backdrop of adversity, there is hope. We possess the power to rewrite our health narrative, to reclaim control of our bodies and our lives. And that's precisely where the LEVELS Health App enters the scene.   Let's start by addressing a fundamental truth: the quality of our diet is intricately linked to our overall health and well-being. Nutrient-rich foods nourish our bodies, fuel our cells, and invigorate our spirits, while processed junk foods sabotage our vitality and predispose us to a myriad of health issues. Research unequivocally links high blood sugar levels to some of the leading causes of death in the United States, including Alzheimer's disease, cardiovascular disease, stroke, and cancer.  But it's not just about what we eat—it's about the holistic approach we take to our health. Factors such as sleep quality, stress management, and physical activity all play pivotal roles in shaping our metabolic health. And that's where the beauty of the LEVELS app truly shines.   One of the most remarkable aspects of the LEVELS app is its ability to provide objective, personalized feedback on how our lifestyle choices impact our health. No more guesswork, no more one-size-fits-all solutions. Instead, LEVELS empowers us with data-driven insights tailored to our unique needs and goals. Imagine this: you wake up feeling sluggish and fatigued, unsure of what's causing your lack of energy. With LEVELS, you can seamlessly track your sleep patterns and observe how they correlate with your blood sugar levels. Suddenly, you begin to connect the dots, realizing the profound impact of quality sleep on your overall well-being.  To combat confusion and inaction, Levels gives you objective, personalized information about how your food choices affect your health. This makes my heart so happy because it aligns perfectly with my education through  IIN that each person is “BIOINDIVIDUAL”!  We all have our own unique makeup and what allows our bodies to feel their best.  Rather than mandating a rigid diet (that may fall out of favor in a year), the app analyzes your activity and diet to identify choices that may be contributing to poor health. Based on this data, the app delivers personalized recommendations for improving metabolic health and achieving your health goals.   But the benefits of LEVELS extend far beyond sleep tracking. The app integrates seamlessly with your daily routine, providing personalized recommendations for food swaps, recipes, and practical steps to optimize your nutrition. Whether you're striving to increase your protein intake, minimize added sugars, or boost your fiber consumption, LEVELS offers invaluable guidance every step of the way.   Now, let's talk blood sugar. Shoutout to my girl Jessie Inchauspe, The Glucose Goddess ! Please read my blog about her amazing books and easy to digest understanding of tracking your glucose. Ok, back to blood sugar! It's not just about the numbers on your glucose monitor; it's about understanding how those numbers correlate with your overall well-being. LEVELS provides real-time feedback, helping you connect the dots between your food choices and your energy levels. And with the introduction of Levels Labs, you can track additional biomarkers to gain a comprehensive picture of your health   And let's not forget about the importance of physical activity in maintaining metabolic health. LEVELS factors in your exercise habits, offering positive encouragement and goal-setting tools to keep you motivated on your fitness journey. Whether you're embarking on a brisk walk through nature or crushing a high-intensity workout at the gym, LEVELS is there to support you every step of the way. But perhaps the most transformative aspect of the LEVELS app is its emphasis on accountability and sustainable habits. It's one thing to have knowledge; it's another thing entirely to put that knowledge into action. LEVELS helps you set realistic goals and track your progress, empowering you to take control of your health journey with confidence.   In a world inundated with conflicting health information and fad diets, LEVELS stands out as a beacon of clarity and empowerment. It cuts through the noise, providing us with the tools, knowledge, and support we need to thrive in today's fast-paced world.   As I reflect on my own health journey, I'm filled with gratitude for the profound impact of the LEVELS app on my life. It's a testament to the power of technology to revolutionize our health and well-being, and I'm honored to share my experience with you today.   If you want to better understand how food affects your health and try a continuous glucose monitor yourself, go to levels.link/WELLINSPIREDTRAVELS to learn more. In closing, I want to leave you with a quote from Dr. Casey Means: "The biggest misconception in health care is that being healthy is complicated." And you know what? She's absolutely right. With the right tools and guidance—like the LEVELS Health App—achieving optimal health is simpler than you might think.   So here's to embracing vitality, reclaiming control of our health, and committing to a journey of wellness and self-discovery. Together, we can unlock the limitless potential of our bodies and our minds, one healthy choice at a time.   With warmth and wellness,   Lauren Note: Levels is a general health and wellness program that is still in development, and not approved for medical use, including the management of metabolic conditions like diabetes.

As your trusted luxury travel and wellness consultant, I am constantly on the go, I've learned that airports can feel like deserts for healthy food options. Amid the hustle and bustle of travel, it’s easy to succumb to the convenience of fast food or sugary snacks, which can send your blood glucose levels  on an unwant ed rollercoaster ride. But with a little preparation, you can maintain your metabolic health and avoid the pitfalls of airport eating. Traveling is demanding on your body. The combination of jet lag, poor sleep, and stress can lead to increased cravings for high-carbohydrate, calorie-dense foods. This can create a vicious cycle where convenience foods cause your blood glucose to spike and crash, leaving you feeling even more sluggish.   Here’s the good news: You can eat better while traveling with a bit of planning. Let me share with you some healthy travel snacks and real-food options that are both airport security-friendly and beneficial for maintaining steady blood sugar levels. Best Healthy Travel Snacks to Prep at Home 1. Chopped Salad: Before you head out, raid your crisper for sturdy vegetables like kale, carrots, and cabbage. Chop everything up and toss it with toasted pumpkin seeds and a bit of your favorite no-added-sugar dressing. If you’re dressing on the side, just ensure it's in a travel-friendly container. 2. Beet Chips: For a sweet, earthy snack, try beet chips. You can make them at home by thinly slicing beets, tossing them with a little olive oil and salt, and baking until crispy. They’re packed with fiber and vitamins.   3.  Protein Pancake Sandwiches: Make a batch of protein pancakes and let them cool. Spread almond butter between two pancakes and add slices of banana or a sprinkle of cinnamon for a sandwich that’s filling and easy to eat on the go.   4. Veggie Nori Rolls: Fill nori sheets (seaweed) with a mixture of cooked quinoa, sliced vegetables, and a splash of tamari sauce. Roll them up and slice into bite-sized pieces. These are great for a light, hydrating snack that's also rich in minerals.   5.  Baked Apple Chips: Slice apples thinly, sprinkle with a touch of cinnamon, and bake until crisp. These chips are naturally sweet and a great source of fiber.   6. Homemade Jerky: Make your own beef or turkey jerky without the added sugars and preservatives found in many store-bought varieties. Marinate thin slices of meat in a mix of soy sauce, Worcestershire, and smoked paprika, then dry them in an oven at a low temperature.   7.  Sweet Potato Brownies: Prepare brownies using mashed sweet potatoes as the base to add nutrients, natural sweetness, and moisture without the need for added sugar or fat. They’re a tasty way to sneak in some extra vegetables.   8.  Chia Pudding Packs: Mix chia seeds with almond milk and vanilla extract and let it sit overnight. Scoop into small jars and top with berries for a boost of antioxidants. This pudding can be a creamy and satisfying snack or breakfast option.   9.  Stuffed Dates: Pit dates and fill them with nut butter or a mixture of cream cheese and herbs for a sweet and savory snack. Dates are energy-dense and help keep hunger at bay.   10. Savory Muffins: Bake muffins using ingredients like spinach, feta, and sun-dried tomatoes. These can be a great savory option that’s easy to pack and won’t spike your blood sugar.   11.  Frozen Yogurt Drops: Drop dots of Greek yogurt mixed with honey or pureed fruit onto a sheet pan and freeze. Once frozen, pack them in an insulated container for a cool, protein-rich snack.   12.  Vegetable Sticks with Hummus: Slice some crunchy veggies like bell peppers or cucumbers and pair them with a small container of hummus. Remember, keep the hummus under 3.4 ounces to comply with TSA rules.   13. Celery and Peanut Butter: This classic snack can be a great travel companion. Spread some sugar-free peanut butter on celery sticks, and for a little kick, sprinkle with cayenne pepper.   14. Homemade Snack Bars: Instead of reaching for sugar-laden bars at the airport, make your own at home with nuts, seeds, and a bit of natural sweetener like honey or maple syrup.   15. Grain-Free Granola: Create a mix of nuts and seeds, maybe a few coconut flakes for that hint of sweetness, avoiding refined carbs and supporting your metabolic health.   16. Easy Deviled Eggs: Top halved hard-boiled eggs with a smear of mayonnaise and your favorite spices. If you're worried about the smell on the plane, plain boiled eggs are a smell-free alternative.   17. Tuna Salad on Seed Crackers: Whip up some homemade flaxseed crackers as a base for tuna or chicken salad. The soluble fiber in flax can help prevent travel-related digestive issues.   18. Salmon Cucumber Boats: Combine smoked salmon and cream cheese, and spoon the mixture into halved, seedless cucumbers. Garnish with chives for a touch of elegance. No Prep Required: Healthy Travel Snacks You Can Buy and Bring to the Airport 19. Olive Packets: A small pack of olives is not only easy to carry but also filled with healthy fats and antioxidants, perfect for a quick snack.   20. Trail Mix: Choose a trail mix with nuts and coconut flakes instead of sugary dried fruits. Look for those labeled as "keto" for lower sugar options.   21. Nut Butter Packets: These are great for a quick dose of healthy fats and protein. Just watch out for added sugars.   23. Epic Brand Meat Bars: These bars are clean, lean, and low in sugar, offering a substantial protein boost.   24. Whole Fruit: Opt for fruits like oranges, strawberries, or blackberries. They’re less likely to spike your glucose levels, especially when paired with nut butter.   25. Roasted Edamame or Chickpeas: These snacks are rich in protein and fiber, making them an excellent choice for travel. Available in convenient, single-serving packs, they come in various flavors to keep your taste buds entertained. If You Must Buy Food From an Airport Store Sometimes, despite best efforts, you might find yourself needing to purchase food at the airport. Here are some healthier choices: Nuts : Opt for a raw mixed variety. Avoid flavored ones as they may contain added sugars. Greek Yogurt:  Many airport stores carry single-serving containers of Greek yogurt. It’s a great source of protein and can be found plain or with fruit. Avoid versions with added sugars; instead, opt for plain yogurt and add fresh fruit or nuts if available. Fresh Fruit Cups : Many airport kiosks and coffee shops offer cups of freshly cut fruit. These are excellent for a quick, hydrating snack that provides natural sugars, fiber, and a variety of vitamins. Pre-made Salads:  Many airport food outlets offer a range of salads. Opt for salads with lots of vegetables, some lean protein like chicken or fish, and a vinaigrette on the side rather than creamy dressings. Ensure it’s freshly made to get the best nutrients and flavor. Vegetable and Hummus Packs:  Some stores sell small packs containing raw vegetables like carrots, celery, and cherry tomatoes, along with a small pot of hummus. This is a healthy snack that is high in fiber and protein, helping you feel satisfied during your journey. Dark Chocolate:  Choose bars that are 80% cocoa or higher to minimize sugar content. Hard-Boiled Eggs : Often found in grab-and-go sections, they're a great protein source. String Cheese:  Typically found near children’s snacks, these are convenient and low in carbs. By planning ahead and choosing wisely, you can maintain your health regimen and enjoy your travels without compromising on nutrition. Whether you prepare snacks at home or opt for smart choices at the airport, keeping your blood sugar stable while traveling is both achievable and essential. Safe travels and happy snacking!   With warmth and wellness,   Lauren

Hey there, fellow wellness seekers! I’m thrilled to dive into a topic that has profoundly impacted my life: the wisdom of J essie Inchauspé , also known as the Glucose Goddess. Strap in as I take you on a journey through my experience with her groundbreaking books, " The Glucose Revolution " and " The Glucose Goddess Method ," and how they've revolutionized my approach to health and wellness. Discovering the Glucose Goddess Picture this: A biochemist with a passion for unraveling the mysteries of the human body, Jessie Inchauspé, faced her own health challenges head-on. Her journey from a debilitating accident to becoming a leading figure in wellness is nothing short of inspirational. After immersing herself in the world of biochemistry and genetics, Jessie stumbled upon the shocking impact of glucose on both physical and mental well-being.   Unveiling the Science Behind Glucose Mastery Jessie's work isn't just about personal anecdotes or fleeting trends—it's rooted in solid scientific research. Through her meticulous exploration of glucose dynamics, she uncovered a truth that resonated deeply with me: Even those without diabetes can experience erratic glucose levels, leading to a cascade of health issues.   The Glucose Goddess Method: A Blueprint for Optimal Health Armed with her newfound knowledge, Jessie set out to empower others with practical strategies to stabilize glucose levels without restrictive diets. Her Glucose Goddess Method isn't about deprivation; it's about reclaiming control over our bodies and minds while savoring the joys of life.   My Journey to Wellness: A Testimonial As a luxury travel advisor and wellness consultant , my commitment to holistic well-being runs deep. Incorporating Jessie's hacks into my life has been nothing short of transformative. From optimizing my diet to enhancing my mental clarity, the benefits have been remarkable. Wellness Tips from Lauren: Navigating the Glucose Maze Now, let's get down to brass tacks. Here are some wellness nuggets I've gleaned from my journey with the Glucose Goddess: Mindful Eating: Embrace a balanced approach to nutrition, focusing on whole, unprocessed foods. Pay attention to how different foods impact your glucose levels, and tailor your meals accordingly. Continuous Glucose Monitoring (CGM): Integrating my Levels App  and CGM technology into my wellness routine has been a game-changer. By gaining real-time insights into my body's response to food, I've been able to make informed decisions that support optimal health. Stress Management: Recognize the impact of stress on glucose regulation and overall well-being. Prioritize relaxation techniques such as meditation , 4-7-8 breathwork ,  yoga,  or simply taking time to unwind amidst life's hustle and bustle. Movement as Medicine: Incorporate regular physical activity into your daily routine. Whether it's a leisurely stroll through nature or a heart-pumping workout session, find joy in moving your body and nurturing your he alth. Try walking after meals too. Are you ready to take your wellness journey to the next level? Get ready to unlock the secrets of optimal health with the Glucose Goddess's 10 game-changing hacks! These simple yet powerful strategies are designed to revolutionize the way you approach nutrition and well-being. From mastering the art of food sequencing to incorporating mindful movement into your daily routine, each hack is a step towards vibrant living. So, without further ado, let's dive into the top 10 hacks that will transform your health from the inside out! Eat food in the right order: Start with vegetables, followed by protein & fat, and then carbs & sweets. Add a green starter: Enjoy three large romaine lettuce leaves before meals for a fresh and easy boost. Stop counting calories: Embrace a balanced approach to eating instead. Flatten your breakfast curve: Opt for a savory breakfast or sweeten morning smoothies with low glycemic fruits like green apples or berries. Have any type of sugar you like: Remember, they're all the same on a molecular level, but aim to minimize sugar consumption. Pick dessert over a sweet snack: Enjoy dessert after a meal rather than on an empty stomach. Reach for vinegar before you eat: Take 1 tablespoon of vinegar in a glass of water 10-20 minutes before me als. I do this with my Morning Healthy Elixir Drink . Move after you eat: Take a walk around the block within 90 minutes of finishing your meal. Choose savory snacks: Experiment with savory options like homemade almonds. Put some clothes on your carbs: Enhance your carbs with protein-rich toppings like almond butter or a slice of turkey. Join the Glucose Goddess Movement Jessie's mission isn't just about individual transformation—it's about fostering a community united in the pursuit of wellness. Through her accessible science and unwavering dedication, she's empowering individuals worldwide to take charge of their health journey. So, are you ready to set out on your own quest for optimal health? Join me in embracing the wisdom of the Glucose Goddess and unlocking the full potential of your well-being. Here's to a life filled with vitality, joy, and abundant wellness!   With warmth and wellness,   Lauren

Everyone has a part of their morning routine they cannot compromise. Whether you prefer ten minutes of silence before opening your eyes, you adore a thorough stretch, or you’ve eaten the same breakfast toast for twenty-three years in a row, you know what I’m talking about. For me – it’s my healthy gut cocktail to boost my day. In fact, I love this elixir so much that I prep for it every weekend, and it’s a recipe my girlfriends have asked me for, for years! Before heading to bed, I prep my “cocktail station” in my bathroom. Having this special area where you’re starting your day really helps you remember to take time for yourself and instills your elixir as a part of your routine. At my station I have my favorite glass water bottle (with a lid) filled half full with water + two of my pre-made fresh lemon juice ice cubes. (More on these later!) By the morning, my cubes have melted and I have a refreshing water that’s room temperature. I’ve learned that room temperature water is best for your system to absorb first thing in the morning. Added to my water are: 1 Scoop of Pure I-Glutamine : I think of this as the “glue” that keeps my gut lining in good health and supports its protective barriers. This amino acid is excellent for your gut health lining, and helps heal and avoid “leaky gut.”   1 Heaping Scoop of Ancient Nutrition Supergreens Organic Superfood Powder with Collagen 1-2 Scoops of Vital Proteins : This combination of proteins are so beneficial to your bone health, joints, skin, & nails. I personally like to alternate between their Marine & Original formulations. I add the lid on my water bottle, shake it vigorously, and bottoms up! I drink my “Healthy Gut Cocktail” first thing in the morning so it hits my empty stomach so it’s completely absorbed and I get the full benefits. I prefer to wait 30 minutes before having any coffee or food. Fresh Lemon Juice Ice Cubes: Let’s be honest – no one has the time to clean, slice, and juice fresh lemons every single morning. When I learned to do this I never looked back! Squeeze fresh lemon juice into your favorite ice cube trays and let them freeze. Voila! Take thirty minutes Sunday afternoon to set yourself up for a refreshing week. Enjoy!