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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.

WELL INSPIRED LIVING BEAUTY & BODY Welcome to the world of "Beauty and Body" by Well Inspired Travels, where we're all about looking and feeling fabulous, one adventure at a time! Join me, Lauren Pronger, as we embark on a journey to uncover the secrets of radiant skin, luscious locks, and inner wellness… with a sprinkle of humor and a dash of sass. From skincare tips to wellness retreats, we'll explore the latest trends and timeless classics in the world of beauty and self-care. Get ready to glow from the inside out because life's too short not to pamper yourself like the queen (or king) you are! Let's dive in, darlings! Anchor 1 TAKE A CLOSER LOOK ALL BEAUTY & BODY LIFESTYLE RECIPES More PREVENTIVE WELLNESS JOURNEY WITH PRENUVO MRI: NAVIGATING TECHNOLOGY AND FAMILY HISTORY THE POWER OF MASTERING A 4-7-8 BREATHWORK PRACTICE HARNESSING WELLNESS AND EMPOWERMENT: WHY WHOOP IS A WOMAN'S BEST FRIEND "STRONG IS THE NEW BEAUTIFUL": UNVEILING THE POWER OF STRENGTH TRAINING FOR WOMEN WELCOME TO “CHILL & CHATS” WITH LAUREN PRONGER CHILL & CHAT: MY PERSONAL APPROACH TO COLD IMMERSION THERAPY THE TRANSFORMATIVE POWER OF CONTRAST THERAPY: FIRE AND ICE, A DEEP DIVE INTO INFRARED SAUNA AND COLD PLUNGE LEVEL UP: LEVELING UP YOUR HEALTH JOURNEY WITH ME! I AM THE WELL THAT WANTS TO BE SUPER WELL: MY JOURNEY OF RESILIENCE AND EMPOWERMENT I'VE COMPLETED THE INSTITUTE OF INTEGRATIVE NUTRITION PROGRAM! THE IMPORTANCE OF TRANSCENDENTAL MEDITATION MYZONE YOGA POSES WHAT’S THE DEAL WITH DRY BRUSHING? HEALTHY GUT COCKTAIL WHAT’S A SPOONK ANYWAY? WHY I LOVE KOMBUCHA LEARNING MORE THAN COOKING WITH MY MOM IN THE KITCHEN… BENEFITS OF INFRARED SAUNA THE IMPORTANCE OF A MORNING ROUTINE ON THE ROAD 3 HOME SPA HACKS EPSOM SALT BATH BENEFITS 3 SUMMER SUN ESSENTIALS WHAT TO WEAR TO YOGA WITH FLAMINGOS

WELL INSPIRED TRAVELS EUROPE Step into the enchanting realm of Europe with Well Inspired Travels! Prepare to be whisked away on a captivating voyage through historic cobblestone streets, lush countryside, and iconic landmarks. From the romance of Paris to the charm of Tuscany, we'll unveil the rich tapestry of cultures, flavors, and adventures awaiting you across this continent steeped in history and allure. Get ready to indulge your senses and embark on a journey of discovery unlike any other. Anchor 1 EXPLORE DESTINATIONS ALL ASIA CARRIBEAN EUROPE MEXICO NORTH AMERICA More MYKONOS, GREECE CRETE, GREECE AMALFI COAST BARCELONA TUSCANY, ITALY MUNICH, GERMANY GENEVA, SWITZERLAND ZURICH, SWITZERLAND MADRID, SPAIN ATHENS, GREECE SANTORINI, GREECE CROATIA ROME, ITALY PARIS, FRANCE CAPRI, ITALY MILAN, ITALY IRELAND SCOTLAND LONDON, UK

WELL INSPIRED LIVING WORKOUTS Welcome to the invigorating world of fitness with Well Inspired Travels! I'm your fitness guru, here to share all the tips, tricks, and trends to elevate your exercise routine to new levels of vitality and vigor. From dynamic cardio to strength training and everything in between, join me as we explore the energetic and sometimes unexpected path to a healthier lifestyle. Plus, we'll delve into the transformative power of fitness for optimal health and wellness, whether you're on-the-go or enjoying the comforts of your home gym. Get ready to infuse your routine with energy, add in some fun, and embrace the joy of living your healthiest life—mind, body, and spirit. Let's embark on this fitness journey together because every moment is an opportunity to thrive! Anchor 1 TAKE A CLOSER LOOK ALL BEAUTY & BODY LIFESTYLE RECIPES More YOGA POSES