Promise of Vitality

09/21/2026

Cravings aren’t a character flaw, they’re signals shaped by your biology, habits, stress, and environment. The good news? Small shifts in how you build meals, support your gut, manage cues, and respond in the moment can make cravings feel easier to navigate.

Read the full blog on the Promise of Vitality website for all seven practical strategies. https://promiseofvitality.com/2026/09/21/why-food-cravings-happen-and-7-ways-to-make-them-easier-to-manage/

9-21-26 Tami Best, MS, RDN, IFNCP, WIM-CP Food cravings aren’t simply a matter of willpower. Learn how blood sugar, hormones, gut health, stress, and habits influence cravings and what you can do a…

07/14/2026

A recent study explored whether a daily probiotic could support metabolic markers in women with PMOS. Over 12 weeks, participants saw modest but meaningful improvements in weight, cholesterol, and insulin resistance.
Why does this matter? Because PMOS is deeply connected to metabolic health and the gut plays a surprisingly important role in regulating inflammation, insulin, and hormone balance. Supporting gut health isn’t a quick fix, but it is a science backed way to help the body rebalance from the inside out.
If you’re navigating PMOS, you’re not alone and small, consistent steps can make a real difference.
Reference: Bodake RD, Bidri SR, Chhabra E, Amreen SATo Study the Efficacy of Probiotic Supplementation on Obesity, Lipid Profile, and Insulin Resistance in Women with Polycystic O***y Syndrome.Ann Afr Med.(2026 May 20)

06/01/2026

New research shows that “exercise snacks”, those tiny bursts of movement sprinkled throughout the day; can meaningfully improve fitness and metabolic health.
A 2026 meta-analysis of 11 randomized controlled trials (472 adults, ages 19–74) found that just 1–5 minutes of movement, 3x/day, improved VO₂max, increased sit to stand performance, and reduced body fat. Most of the studies used stair climbing or simple bodyweight exercises.
This is your reminder that you don’t need long workouts to make progress.
You just need consistency and a few intentional minutes.
Try adding 1–2 movement snacks today and feel the difference.
Study: Zhang D et al., J Nutr Health Aging (May 2026)

05/13/2026

What I eat, and why it works.
I get asked this a lot, so here's a peek inside my plate!
My approach is rooted in volumetrics, the science of eating more food while feeling genuinely satisfied.
No deprivation, no tiny portions.
Here's the foundation: 🥦 Half the plate = non-starchy vegetables (leafy greens, broccoli, zucchini, bell peppers) 🫐 Low-glycemic fruit and dark chocolate for sweetness without the blood sugar rollercoaster 🥚 25–35g of quality protein per meal: organic grass-fed eggs, wild-caught seafood, or non-GMO plant proteins like tempeh & edamame 🍋 Warm lemon water to start the day + bitter greens to support digestion naturally
If you eat meat, choosing organic, grass-fed options are great choices.
Swipe through for a full sample day of eating that keeps you full and energized between meals 👉

04/30/2026

A healthy microbiome is one of the most powerful drivers of digestion, metabolism, hormone balance, and even mood and it’s shaped by your daily habits, not quick fixes.
Here’s what the research shows:
🌿 Mediterranean & ancestral eating patterns
Studies like the PREDIMED trial show these patterns increase microbial diversity and boost SCFA producing bacteria linked to better metabolic health.
🥗 High fiber + complex carbs
Landmark research in Cell found that fiber rich diets increase butyrate, strengthen the gut lining, and improve insulin sensitivity.
🌈 Colorful fruits & vegetables
Polyphenols in berries, greens, and citrus act as prebiotics. A 2021 review in Nutrients showed they selectively feed beneficial microbes.
🍠 Resistant starches & prebiotics
Research in The American Journal of Clinical Nutrition shows resistant starch increases butyrate, a key metabolite for metabolic flexibility and reduced inflammation.
🥣 Fermented foods & probiotics
A Stanford study (Wastyk et al., 2021) found that just 6 weeks of fermented foods significantly increased microbial diversity and reduced inflammatory markers.
🌿 Bitter foods
Bitter compounds stimulate digestive secretions and bile flow, creating a gut environment where beneficial microbes thrive.
🧘‍♀️ Stress reduction
Chronic stress alters the microbiome within days. Mind body practices help restore microbial balance.
🚶‍♀️ Movement & exercise
Athletes consistently show higher microbial diversity independent of diet.
🌳 Time in nature
Exposure to soil-based microbes increases microbial richness (the “old friends” hypothesis).
😴 Consistent sleep & circadian rhythm
Disrupted sleep shifts the microbiome toward patterns linked with insulin resistance and weight gain.
✨ Bottom line:
Your microbiome is a living ecosystem. Nourish it with plants, color, fiber, fermented foods, movement, rest, and nature and it will support your digestion, metabolism, and overall, well being from the inside out.

04/22/2026

Ready to learn even more about nutrition and preconception health? Check out the full blog post on our website.
Fertility isn't just about what happens when you start trying. Your body is preparing months in advance, and your daily habits play a role. This isn't about perfection. It's about small consistent choices that support your body over time.
Start simple:
❤️Balance your meals
❤️Support blood sugar
❤️Focus on whole, nutrient-dense foods.
Even a few months of intentional changes can make a difference.
Thank you to our intern Neena Bhala, RIT Dietetic Graduate Student for the full blog and this post.
https://promiseofvitality.com/2026/04/22/the-role-of-nutrition-in-conception-and-preconception-health/

04/15/2026

Prebiotics vs. Probiotics: why you need both.
Think of probiotics as the good bacteria that support digestion, immunity, and a balanced gut.
Prebiotics are the fiber-rich foods that feed those good bacteria so they can actually do their job.

When you pair them together, you create a thriving gut ecosystem that supports metabolism, hormone balance, and overall well‑being which is a true inside‑out win.

Today’s recipe brings both to the table. It’s delicious, nourishing, and a simple way to love your microbiome. Give it a try and let your gut thank you later.

04/10/2026

A new chapter for Promise of Vitality.
I’m excited to share that we’ve moved from The Old Pickle Factory on Grove Street to a bright new space at 345 Woodcliffe Drive, Suite 2A, Fairport, NY 14450 and even more excited that I’ll be sharing this suite with Best Times Financial, my husband Kevin’s company.
It is exciting to bring our work under one roof and share space with him and his wonderful team.
Here’s to new beginnings and continued growth.

04/08/2026

New research continues to highlight the connection between nutrition and mental health, and this meta-analysis is one of the most comprehensive to date.
Across 44 observational studies involving 364,187 participants, people who ate more fish had a 21% lower risk of depression and a 22% lower risk of perinatal depression. The relationship was dose responsive meaning each additional 0.5 ounces (15 grams) of fish per day was linked to a 6% reduction in depression risk.
Why might fish matter?
Fish is rich in nutrients that directly support brain and mood pathways, including omega 3 fatty acids (EPA & DHA), vitamin D, vitamin B6, vitamin B12, selenium, and creatine.
• Omega 3s help regulate serotonin, dopamine, and the body’s stress response system.
• Vitamin D supports neurotransmitter metabolism and circadian rhythm regulation.
• B vitamins are essential for producing mood related neurotransmitters.
During pregnancy and postpartum, nutrient needs, especially DHA, increase significantly. Lower maternal DHA levels may contribute to the higher rates of perinatal depression seen in this period.
While this research is observational (meaning it can’t prove cause and effect), it aligns with other meta-analyses showing similar associations. Some randomized trials also show benefits of omega 3 supplementation, particularly at higher doses or in postpartum depression.
Bottom line: Fish can be a meaningful part of a mood supportive nutrition pattern, especially during pregnancy and postpartum but it’s one piece of a much larger mental health puzzle.
Study citation:
Kim E, Je Y. Fish Consumption and the Risk of Depression: A Systematic Review and Meta Analysis of Observational Studies. Nutrients. (2025 Dec 18).