Promise of Vitality

11/19/2025

✨ Big news! I’m now in-network with Cigna — which means you may be eligible for 100% coverage on dietitian visits through Promise of Vitality's partnership with Secret Sauce Nutrition.
Let’s make your wellness goals more accessible than ever.
📩 DM me to get started and check your benefits!

11/17/2025

I had a hard time sleeping last night. Could this be related to menopause? Possibly. The thing is insomnia does not discriminate. For example, my husband who usually sleeps great has been struggling with sleep lately, likely due to some extra work he is doing these days. Whatever the cause, learning about your chronotype can aid in regulating your body's natural circadian rhythm.
The Journal of The American Medical Association (JAMA) recently published an article on Circadian Rhythm related to Cardiovascular Health. They highlighted how understanding that we all have a unique time where we feel most energized shows that circadian rhythm is not universal and our approaches to healthy sleep needs to be individualized.
Timing matters just as much as habits. The author of the JAMA article shares that eating, sleeping, and moving at the right times helps your body’s internal clocks stay in sync—these clocks live in your brain and throughout your organs, and when they’re out of rhythm, it can affect everything from energy to digestion to mood.
If you want to learn more about chronotype and take a free assessment to determine your own - I often recommend the Sleep Doctor website - they offer a free chronotype quiz. Turns out I'm a "Lion". After the quiz - they provide you with guidance on when might be preferred times for eating, sleeping and exercise. If you take the quiz - comment what your chronotype is 😊

11/14/2025

My VO2 Max average according to my Apple watch is 32. It has been gradually increasing since an injury that I had this summer. I am still recovering but it is a SLOW process. So
why does VO₂ Max Matters for Women?
VO₂ Max is your body’s ability to use oxygen during exercise—and it’s one of the strongest predictors of cardiovascular health, longevity, and metabolic resilience.
💡 A higher VO₂ Max means:
• Better endurance and energy
• Lower risk of heart disease and diabetes
• Improved recovery and mitochondrial function
• Greater resilience during menopause and aging

Here are 5 ways to raise yours:
1. Zone 2 Cardio: Build endurance with low-intensity sessions that keep your heart rate in the aerobic zone.
2. Interval Training: Alternate bursts of effort with recovery to challenge your oxygen capacity.
3. Strength Training: Muscle mass supports metabolic health and oxygen efficiency.
4. Breathwork: Deep, controlled breathing improves oxygen uptake and nervous system balance.
5. Sleep & Recovery: Your body adapts during rest—don’t skip it.

I'm going to keep working on raising my VO2 max - I'll be sure to report back. I would love for you to join me! Comment below if you are in!

Track it and celebrate your progress—your heart, brain, mitochondria and muscles will thank you. 💙

11/10/2025

As the days grow shorter and the sun plays hard to get, my youngest and I find ourselves craving light. If you’re feeling that seasonal slump too you’re not alone!
1. Try to get out in sunlight first thing in the morning. As little as 10 minutes of exposure can set the tone for the whole day.
2. As days are colder, your body may appreciate the balancing qualities of warm foods. Instead of eating salads, batch cook vegetable and protein-rich soups for quick weekday meals. Try roasting a variety of veggies instead of relying on cold veggies and dips.
Boost your intake of probiotic- rich foods. Studies show having an abundance of healthy bacteria in the gut can enhance mood. For a delicious warm dose of probiotics- try a miso glaze on toasted vegetables.
3. Bolster your intake of fatty fish like wild caught salmon and sardines. Omega 3 fatty acids are vital for mental wellbeing.
4. Get your vitamin D checked. As sunlight exposure drops, we make less vitamin D. Vitamin D deficiency can increase risk for depression.
5. Eat an abundance of nuts, seeds and legumes. These foods are a good source of magnesium which enhances brain function and improves resilience from depression. They also are fiber-rich. Fiber fuels the good organisms in your gut which produce more fatty acids like butyrate. These short-chained fatty acids promote a healthy gut-brain connection.
6. Eat more complex carbohydrates like sweet potatoes, oats, quinoa, legumes and whole grains. Seasonal Affect Disorder and depression can trigger cravings for sugar and refined carbs which can worsen mood swings.
7. Finally keep other mood-enhancing lifestyle habits going like movement and sleep hygiene. Exercise boosts endorphins and serotonin and sleep helps to balance mood.

11/03/2025

Brain Fog in Midlife: What’s Really Going On—and What You Can Do About It?
Have you ever felt like your brain is wrapped in gauze? That familiar sharpness dulled, your thoughts slow to surface, and your memory playing hide-and-seek?

It’s not just frustrating—it can stir up a storm of emotions. Fear. Self-doubt. Even anger. You might hear that inner voice whispering:

“Am I losing my memory?”
“Why can’t I keep up like I used to?”
“How do I stay sharp when I can’t even recall my zip code?”
If this sounds familiar, you’re not alone—and you’re not broken. Brain fog in midlife is real, and it’s often driven by a powerful, underappreciated force: hormonal change. Read more at: https://promiseofvitality.com/2025/11/03/feeling-foggy/

🌫️ Brain Fog in Midlife: What’s Really Going On—and What You Can Do About It Have you ever felt like your brain is wrapped in gauze? That familiar sharpness dulled, your thoughts slow to surface, a…

10/31/2025

Halloween treats don't need to be scary! Try these Pumpkin Energy Bites for Brain Power 🍫🧠
These cozy bites aren’t just delicious—they’re smart fuel for your brain! Pumpkin delivers beta-carotene and fiber to reduce inflammation, while oats provide steady energy and B vitamins for neurotransmitter support. Almond butter adds healthy fats and magnesium to calm the nervous system, and dark chocolate chips offer a touch of flavonoids for memory and mood.
Perfect for a midday pick-me-up that supports focus, clarity, and cognitive resilience—naturally.

10/08/2025

🎉 Exciting News! 🎉 I’m officially a graduate of the Women’s Functional and Integrative Medicine Certification Program! After ten months of intensive learning, I am now certified to help women address root causes of health concerns and thrive through personalized, holistic lifestyle and nutrition care.
This program covered everything from gut health and hormones to mental wellness, inflammation, and gynecological protocols. I’m so excited to bring this knowledge into practice and support women in their health journeys.
Stay tuned for tips, insights, and updates as I embark on this new chapter! 💪✨

Learn more about this advanced training here:

Written by: Tami Best, MS, RDN, IFNCP, WIMI-CP Exciting News: I’m a Certified Women’s Functional and Integrative Medicine Practitioner! I am thrilled to share that I have officially graduated from …

08/07/2025

Are you working on a nutrition plan that won't disrupt your gut while training? Do you want to understand the health impacts of the microbiome in general? In this article, we will explore the gut microbiome, discussing probiotics, prebiotics and postbiotics. https://promiseofvitality.com/2025/08/07/prebiotics-probiotics-and-postbiotics-for-your-health-and-training-goals/

Written by: Tami Best, MS, RD, IFNCP Gut disruption or an illness can completely derail the best training programs. Period. While training for the Boston marathon several years ago, I deliberately …

08/05/2025

Looking to improve endurance and cardiovascular health? Nitric oxide is an unstable gas made up of one nitrogen molecule and one oxygen molecule. It plays a role in relaxing blood vessels promoting increased oxygen and nutrient flow to working muscles. This plays a critical role in cardiovascular health. In addition, many disciplined athletes are seeking ways to boost nitric oxide naturally in a way that supports improved endurance and optimal athletic performance. Read more at: https://promiseofvitality.com/2025/08/05/looking-to-improve-endurance-check-out-these-natural-ways-to-boost-nitric-oxide/

Written by Tami Best, MS, RDN, IFNCP Introduction Nitric oxide is an unstable gas made up of one nitrogen molecule and one oxygen molecule. It plays a role in relaxing blood vessels promoting incre…