Well Centered Wellness

Well Centered Wellness We are here to help you "Live Your God-Given Potential." Get your brain and body back at WCW.

12/02/2025

Your body has a master clock hidden deep in the brain, and it quietly controls almost everything you feel during the day.
This chart shows what that clock is actually doing, and why your sleep, hunger, hormones, energy, and mood follow the same 24-hour rhythm every single day.

Here’s the simple breakdown:

⏰ The “master clock” lives in the "SCN" (as its abbreviated)
Located in the hypothalamus, it takes in light from your eyes and uses it to reset your entire system.
• Light in the morning tells your brain: wake up, raise cortisol, increase alertness.
• Darkness at night flips the switch: make melatonin, lower body temperature, prepare for sleep.

🌙 Melatonin rises only when the SCN says it’s dark
The pineal gland releases melatonin to start the sleep process.
If light hits your eyes at night (phones, TVs, bright LEDs), that signal can shut off or slow down.

😴 Serotonin and melatonin are linked
During the day, serotonin helps regulate mood and alertness.
At night, the system converts part of that serotonin into melatonin to drive sleep timing.

🧠 Your organs follow the brain’s schedule
Every major organ has its own “clock genes,” and they all sync to the SCN.
That’s why timing matters:

Daytime:
• Muscle: glycolytic metabolism and strength performance peak
• Liver: glycogen and cholesterol synthesis
• Pancreas: insulin secretion
• Fat: lipogenesis and adiponectin production

Nighttime:
• Muscle: oxidative metabolism and repair
• Liver: gluconeogenesis and mitochondrial biogenesis
• Pancreas: glucagon secretion
• Fat: lipid breakdown and leptin release (signals satiety)

In other words:
Your biology isn’t the same at 8 AM as it is at 8 PM.

🍽️ Food and activity act as “secondary clocks”
Eating late, irregular sleep, shift work, or inconsistent light exposure can confuse these clocks and throw off hormones, metabolism, and mood.

This is why:
• Morning light improves sleep
• Regular mealtimes stabilize metabolism
• Late-night eating increases glucose spikes
• Consistent sleep strengthens hormone rhythms
• Exercise timing can shift circadian signals

Your circadian rhythm isn’t just about sleep.
It’s a full-body timing system coordinating hormones, temperature, digestion, metabolism, and repair.

Get your light, food, and sleep aligned…
And the rest of your biology starts working with you instead of against you.

Graphic citation: Unknown
Research citation: PMID: 11584554

Feeling stressed around the holidays?
12/02/2025

Feeling stressed around the holidays?

Blessings to all of you and your loved ones🧡
11/27/2025

Blessings to all of you and your loved ones🧡

11/24/2025

‘Tis the season for holiday feasts and gatherings aplenty as we come together to share in the warmth of community and the comfort of shared meals.

Herbs and spices are essential to our favorite seasonal recipes, lending not only flavor but also beneficial effects to the body, especially during times when we could certainly use some extra digestive and immune support!

https://theherbalacademy.com/blog/elevate-your-holiday-feasts/

11/24/2025

A medication meant to lift spirits may be falling flat.

11/24/2025

The holidays can be a beautiful time of connection and celebration, but they can also bring on added stress, overwhelm, and anxiety. It’s important to remember that your nervous system needs care, especially during busy and emotionally charged seasons.

Simple daily practices can make a big difference. From adjusting your diet to supporting your body with targeted supplements and calming herbs, there are natural ways to feel more grounded and resilient.

While we can’t always control the chaos around us, we can support how our bodies and minds respond to it.

11/23/2025

I may be biased, but my homemade cranberry sauce is the absolute best… and doesn’t sabotage you with GMO high fructose corn syrup.

I hope you try this recipe! It can be made in advance if stored in an airtight container.

Food Babe's Cranberry Sauce
(Serves: 20)
Ingredients:
21 ounces or 3 cartons of cranberries cleaned and drained
1 and ½ cup fresh orange juice
1 and ½ tsp orange zest
1 and ½ tsp fresh ginger
½ tsp cinnamon
¾ cup honey or coconut palm sugar
1 cup fresh pineapple diced small

Instructions
1. Bring orange juice, orange zest, ginger, and cinnamon to a boil in a large pot.
2. Add cranberries to the mixture, reduce heat and cook for 10 mins.
3. Add pineapple and honey, mix to combine and remove from heat.
4. Serve immediately or allow to cool before storing for later use.

11/23/2025

That “minty fresh” feeling might be doing more harm than good.

Research shows that using mouthwash twice a day can increase your risk for high blood pressure and diabetes by disrupting the bacteria that help your body make nitric oxide — the molecule that supports blood flow and metabolic balance.

A healthy mouth is about balance, not sterilization.

Choose gentle care that supports your oral microbiome and your overall health.

11/23/2025

Amino acids and the brain: how protein shapes cognition

Amino acids aren’t just for muscle; they’re the raw materials for neurotransmitters, brain energy, and communication between neurons. Every thought, mood, and memory depends on them.

1️⃣ The Building Blocks of Brain Chemistry
Amino acids are the foundation of neurotransmitters, the brain’s chemical messengers.
Tryptophan → Serotonin & Melatonin (mood and sleep)
Tyrosine → Dopamine, Norepinephrine, Epinephrine (motivation, focus, alertness)
🟢 Example: Low tryptophan can flatten mood, while adequate tyrosine supports motivation under stress.

2️⃣ Fuel and Communication for Neurons
Amino acids like glutamine, serine, and glycine regulate excitatory and inhibitory balance; the brain’s “on/off switch.”
Glutamine → Glutamate & GABA, the main excitatory and calming neurotransmitters.
Serine & Glycine fine-tune learning and memory through NMDA receptors.
🟢 Example: Balanced glutamate–GABA activity is essential for focus without overstimulation.

3️⃣ Energy and Cognitive Endurance
Some amino acids, like leucine, methionine, and valine, support brain metabolism and mitochondrial function.
They can be used as alternate fuels or regulate appetite and alertness signals.
🟢 Example: During fasting or exercise, these amino acids help sustain mental energy.

4️⃣ Neuroprotection and Plasticity
Arginine makes nitric oxide, improving blood flow and synaptic plasticity (the brain’s ability to adapt).
Histidine produces histamine, which modulates alertness and memory.
🟢 Example: Arginine helps the brain stay flexible - crucial for learning and repair.

5️⃣ Mood, Stress, and Cognition. The "Integration Point"
Together, these amino acids fuel neurotransmitter synthesis, energy metabolism, and neuronal communication- the biochemical basis of focus, learning, and mood stability.
🟢 Example: A diet rich in quality protein ensures the brain has the ingredients it needs to think clearly and regulate emotion.
Amino acids are more than protein fragments; they’re the language of the brain. They build neurotransmitters, power neurons, and regulate cognition, mood, and focus. Every clear thought and calm mood begins with these molecular messengers.

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Time to Get Your Life Back

Jack Kruse says “health is resilience to adversity built by mitochondrial strength powered by circadian cycles”. It really is that simple. Those are fancy beautiful words for the formula for getting your life back. Your health can most often be obtained through your commitment and care for yourself at home.

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